Physical Education (PE)

Definition:
Physical Education promotes overall development—physical, social, emotional, and mental—through
physical activities.

Purpose:
Enhances physical fitness, social skills, emotional well-being, and mental sharpness.

Legal Bases and Foundations in the Philippines

● 1901: Physical exercise introduced in public schools.
● 1920: PE became a required subject in all public schools.
● 1937: PE included in secondary school curriculum.
● 1969: School of Physical Education and Sports Development Act mandated.
● 1982: MAPE (Music, Arts, PE) introduced.
● International Charter of Physical Education and Sports: PE and sports are fundamental
rights.
● Article 14 Section 19 1 & 2 of
● 1987 Philippine Constitution: Promotes PE and sports programs for a healthy citizenry.

Functions of Physical Education

● Biological: Enhances growth through movement.
● Integrative: Achieves personality integration.
● Social: Transmits societal values and standards.

Objectives of Physical Education

● Physical Development: Leads to good health and fitness.
● Social Development: Develops social traits.
● Emotional Development: Offers self-expression and emotional mastery.
● Mental Development: Enhances mental capacities.
● Spiritual Development: Understands body performance during exercise.

Purposes of Physical Education

● Develops optimum fitness and health.
● Contributes to economic well-being.
● Trains leaders with moral integrity.
● Fosters creativity and innovation.
● Promotes cultural understanding for unity.
Physical Fitness Components
● Physical Activity: Any movement increasing energy use.
● Physical Exercise: Structured, repeated movements.
● Physical Fitness: Efficient daily task performance with extra reserve.

Health-Related Fitness (HRF)

● Body Composition: Muscle, fat, bone, and tissue proportion.
● Flexibility: Range of motion at a joint.
● Muscular Strength: Ability to lift/move weight.
● Muscular Endurance: Repetitive movement without fatigue.
● Cardiovascular Endurance: Efficiency of heart, lungs, and muscles during exercise.

Skill-Related Fitness (SRF)

● Agility: Quick, efficient direction changes.
● Balance: Stability maintenance.
● Coordination: Smooth, efficient body part use.
● Reaction Time: Quick response to stimuli.
● Speed: Swift movement.

Measurement of Physical Components

● Body Composition: BMI
● Flexibility: Zipper Test, Sit and Reach
● Muscular Strength: Push-up, Curl-ups
● Muscular Endurance: Plank
● Cardiovascular Endurance: 3-minute Step Test
● Agility: Hexagonal Agility Test
● Balance: Stork Balance Stand Test
● Coordination: Juggling
● Reaction Time: Stick Drop Test
● Speed: 50-meter Sprint

BMI Formula and Weight Status

● Below 18.5: Underweight
● 18.5 - 24.9: Normal
● 25 - 29.9: Overweight
 ● 30 and above: Obese

6 Principles of Physical Activity

1. Overload Principle: Increase activity beyond usual to build strength and endurance.
2. Progression Principle: Gradually increase intensity, duration, or frequency.
3. Specificity Principle: Target specific areas with specific exercises.
4. Reversibility Principle: Maintain regular exercise to keep fitness gains.
5. Rest & Recovery Principle: Allow adequate rest for muscle recovery and growth.
6. F.I.T.T. Principle: Design exercise routine focusing on Frequency, Intensity, Time, and Type.

Nutrition
Definition:
Nutrition is the process by which the body takes in and utilizes food to support growth, maintain
health, and provide energy. It involves essential nutrients from meals and snacks, influencing bodily
functions, development, and disease prevention. Good nutrition promotes health, enhances physical
performance, and reduces chronic disease risk.

6 Major Nutrients
● Carbohydrates: Energy-giving foods, mainly starch, broken down into glucose for cellular
activities.
● Protein: Building blocks for growth, repair, and maintenance of body tissues.
● Fats: Needed for body lubrication and insulation, providing concentrated energy, supporting
cell growth, protecting organs, and aiding vitamin absorption.
● Vitamins: Boosters and regulators for metabolic purposes, supporting immune health,
energy production, and tissue repair.
● Minerals: Inorganic elements needed for bone health, nerve function, and fluid balance.
● Water: Essential for nutrient transport, often called the “forgotten nutrient.”

Vitamins and Their Sources

● Vitamin A: Vision, immune function, skin health (Carrots, sweet potatoes, spinach, liver)
● Vitamin B1 (Thiamine): Converts carbs into energy (Whole grains, legumes, nuts, pork)
● Vitamin B2 (Riboflavin): Energy production, cellular function (Dairy, eggs, leafy greens)
● Vitamin B3 (Niacin): Metabolism, DNA repair (Meat, fish, whole grains, legumes)
● Vitamin B5 (Pantothenic Acid): Hormone production, energy metabolism (Chicken, beef,
potatoes, oats)
 ● Vitamin B6 (Pyridoxine): Amino acid metabolism, neurotransmitter synthesis (Fish, beef
liver, potatoes, bananas)
● Vitamin B7 (Biotin): Metabolism of fats, proteins, carbs (Eggs, almonds, spinach, sweet
potatoes)
● Vitamin B9 (Folate): DNA synthesis, cell division (Leafy greens, beans, peas, fortified cereals)
● Vitamin B12 (Cobalamin): Red blood cell formation, nerve function (Meat, fish, dairy, fortified
plant milks)
● Vitamin C: Immune function, antioxidant protection, collagen synthesis (Citrus fruits,
strawberries, bell peppers, broccoli)
● Vitamin D: Calcium absorption for bone health (Fatty fish, fortified dairy, sunlight)
● Vitamin E: Antioxidant, cell protection (Nuts, seeds, spinach, broccoli)
● Vitamin K: Blood clotting, bone health (Leafy greens, broccoli, Brussels sprouts)

Minerals and Their Sources

● Calcium: Strong bones and teeth, muscle function (Dairy, leafy greens, almonds, tofu)
● Iron: Red blood cell formation, oxygen transport (Red meat, poultry, fish, lentils, spinach)
● Magnesium: Muscle and nerve function, energy production (Nuts, seeds, whole grains, leafy
greens)
● Potassium: Fluid balance, nerve signals, muscle contractions (Bananas, oranges, potatoes,
spinach)
● Sodium: Fluid balance, nerve function (Table salt, processed foods, canned soups)
● Phosphorus: Bone health, energy production, DNA synthesis (Meat, dairy, fish, nuts, seeds)
● Zinc: Immune function, wound healing, protein synthesis (Meat, shellfish, legumes, seeds,
nuts)
● Iodine: Thyroid hormone production, metabolism (Iodized salt, fish, dairy, seaweed)
● Selenium: Antioxidant, thyroid function (Brazil nuts, seafood, meats, grains)
● Copper: Iron metabolism, connective tissue formation (Shellfish, nuts, seeds, whole grains)

Macronutrients vs. Micronutrients

● Macronutrients: Needed in larger quantities for energy (fat, protein, carbohydrate, water).
● Micronutrients: Needed in small amounts (vitamins, minerals).

Pinggang Pinoy
A visual guide to help make better food choices:

● Half of the plate: Vegetables and fruits.

● Other half: Lean protein foods, grains, low-fat/fat-free dairy.

Tips to Be Healthy
 ● Eat a variety of foods daily.
● Breastfeed infants up to two years.
● Eat more vegetables and fruits.
● Consume fish, lean meat, poultry, eggs, dried beans, or nuts daily.
● Consume milk, dairy products, and calcium-rich foods daily.
● Consume safe foods and water.
● Use iodized salt.
● Limit salty, fried, fatty, and sugary foods.
● Maintain normal body weight through diet and activity.
● Be physically active, make healthy food choices, manage stress, avoid alcohol and smoking.

Health for Life

Follow nutritional guidelines to achieve a healthy life. These guidelines help in choosing the right
foods and amounts needed.