PATHFIT 1

HEALTH AND WELLNESS, MOVEMENT

EDUCATION AND EXERCISE PROGRAM
 PHYSICAL EDUCATION
• ADVANCEMENT IS DIRECTLY RELATED TO THE PHYSICAL,
MENTAL AND EMOTIONAL HEALTH OF THE PEOPLE. IN THE
PROCESS OF IMPROVING AND MAINTAINING OPTIMUM
HEALTH, IT IS NECESSARY FOR ALL PEOPLE OF ALL AGES TO
PARTICIPATE IN PHYSICAL EXERCISE; THERE IS AN AMPLE
VARIATION IN THE TYPES OF EXERCISE, WHICH ARE
RECOMMENDED FOR THE DIFFERENT AGE GROUPS.
• SCHOPENHAUER, THE GERMAN PHILOSOPHER
EXPRESSED HIS THOUGHT WHEN HE WISELY
REMARKED, “THE GREATEST OF FOLLIES IS TO
NEGLECT ONE’S HEALTH FOR ANY
ADVANCEMENT OF LIFE”.
 OBJECTIVES

• EXPLAIN THE MEANING OF PHYSICAL EDUCATION;

• DEFINE FITNESS AS A MAJOR GOAL OF PHYSICAL
EDUCATION; AND
• DIFFERENTIATE THE OBJECTIVES OF PHYSICAL
EDUCATION.
 DEFINITION OF PHYSICAL EDUCATION

• “DRILL”
• “PHYSICAL TRAINING”
• “CALISTHENICS”
• THIS OLD CONCEPT OF PHYSICAL EDUCATION WOULD,
IN ALL RESPECT, MEAN TODAY AS STRENGTHENING
THE MUSCLES.
• IN MODERN PHYSICAL EDUCATION IDIOM, IT IS EDUCATION
THROUGH “MOVEMENT”.
• WUNDERLICH (1967) DESCRIBES OF MOVEMENT AS FOLLOWS:
1. IT PROVIDES SENSORY DATA.
2. IT BROADENS THE PERSPECTIVE HORIZON.
3. IT STIMULATES FUNCTION AND STRUCTURE OF ALL BODILY
ORGANS.
4. IT IS THE MEANS BY WHICH AN INDIVIDUAL LEARNS ABOUT
HIMSELF IN RELATION TO HIS AMBIENT ENVIRONMENT.
• WHAT “EDUCATION THROUGH MOVEMENT” MORE
PARTICULARLY ENTAILS IS THE TAKING OF THAT CULTURE-
BASED FAMILY OF ACTIVITIES AND PROCESSES – GAMES,
DANCE, GYMNASTICS, ATHLETIC SPORTS AND OUTDOOR
PURSUITS – AS A MEANS “THROUGH” WHICH TEACHERS
CAN HELP EFFECT ENVIABLE OUTCOMES DESPITE THE
CONSEQUENCES OF WHETHER OR NOT THOSE ACTIVITIES
HAVE ESSENTIAL WORTH OF THEIR OWN.
• PHYSICAL EDUCATION, FOCUSES ON THE
CONCEPT OF “LEARN TO MOVE, MOVE TO
LEARN”. AN INDIVIDUAL MUST KNOW HOW TO
MOVE IN ORDER TO LEARN ON HOW TO MOVE IN
ORDER TO ACQUIRE AND LEARN THE NEEDED
KNOWLEDGE IN A CERTAIN ACTIVITY.
 PHYSICAL EDUCATION
• AN INTEGRAL PART OF THE EDUCATION PROGRAM
PURPOSELY TO PROMOTE THE OPTIMUM
DEVELOPMENT OF THE INDIVIDUAL PHYSICALLY,
EMOTIONALLY AND MENTALLY THROUGH TOTAL
MOVEMENT IN THE PERFORMANCE OF PROPERLY
SELECTED PHYSICAL ACTIVITIES ( ANDIN, 2002).
 PHYSICAL EDUCATION
• PHASE OF EDUCATION CONCERNED WITH THE
TEACHING AND LEARNING OF SKILLS AND
ATTITUDES IN PLAY ACTIVITIES.
• IT IS AN ASPECT OF EDUCATION THAT MAY BE
APPROPRIATELY DESCRIBED AS EDUCATION
THROUGH PHYSICAL EXERTION.
LEGAL BASES OF TEACHING PHYSICAL
EDUCATION IN THE PHILIPPINES
• 1901. PHYSICAL EXERCISE WAS ONE OF THE
SUBJECTS INTRODUCED IN THE PUBLIC SCHOOLS AND
REGULAR PROGRAM OF ATHLETICS WAS DEVELOPED.
• 1920. PHYSICAL EDUCATION WAS MADE A
REQUIRED SUBJECT IN THE CURRICULUM OF ALL
PUBLIC SCHOOLS.
• 1937. PHYSICAL EDUCATION WAS MADE
CURRICULAR SUBJECT IN THE SECONDARY SCHOOL
CURRICULUM.
• 1969. THE SCHOOL OF PHYSICAL EDUCATION AND
SPORTS DEVELOPMENT ACT OF 1969. A PROGRAM
OF ACTIVITIES INCLUDED AMONG OTHERS:
 1. A PROGRAM OF HEALTH EDUCATION AND NUTRITION,
2. A PROGRAM OF PHYSICAL FITNESS OF ALL PUPILS,
3. A PROGRAM OF COMPETITIVE ATHLETICS,
4. A PROGRAM OF INTRAMURALS AND INTER-UNIT
ATHLETIC COMPETITION WITHIN SCHOOLS, DISTRICT, AND
PROVINCES; AND
5. AN ANNUAL ATHLETIC COMPETITION WITHIN AND
AMONG REGIONS.
• 1982. MAPE WAS INTRODUCED AND THE
LEARNING AREA INVOLVES MUSIC, ARTS, AND
PHYSICAL EDUCATION.
(FOUNDATION OF PHYSICAL EDUCATION BY
CARMEN ANDIN)
 ARTICLE XIV SECTION 19 (1) AND (2) OF THE
PHILIPPINE CONSTITUTION MANDATES THAT:

THE STATE SHALL PROMOTE PHYSICAL EDUCATION AND

ENCOURAGE SPORTS PROGRAMS, LEAGUE COMPETITIONS, AND
AMATEUR SPORTS, INCLUDING TRAINING FOR INTERNATIONAL
COMPETITIONS, TO FOSTER SELF-DISCIPLINE, TEAMWORK AND
EXCELLENCE FOR THE DEVELOPMENT OF A HEALTHY AND ALERT
CITIZENRY.
ALL EDUCATIONAL INSTITUTIONS SHALL UNDERTAKE REGULAR
SPORTS ACTIVITIES THROUGHOUT THE COUNTRY IN COOPERATION
WITH ATHLETIC CLUBS AND OTHER SECTORS.
 FUNCTIONS OF PHYSICAL
EDUCATION
PHYSICAL EDUCATION PERFORMS THREE FUNCTIONS
WHICH ARE:

1. BIOLOGIC FUNCTION – REFERS TO

THE ENHANCEMENT OF THE INDIVIDUALS’
GROWTH AND DEVELOPMENT THROUGH
BODY MOVEMENT.
 2. INTEGRATIVE FUNCTION – REFERS
TO THE PERSONALITY INTEGRATION
ACHIEVED THROUGH PARTICIPATION IN
PROPERLY SELECTED PHYSICAL ACTIVITIES.
 3. SOCIAL FUNCTION – REFERS TO
THE TRANSMITTING VALUES AND
STANDARDS THAT ARE CONSISTENT WITH
THE NEEDS AND IDEALS OF THE SOCIETY.
 OBJECTIVES OF PHYSICAL
EDUCATION
• PHYSICAL DEVELOPMENT
• SOCIAL DEVELOPMENT
• EMOTIONAL DEVELOPMENT
• MENTAL DEVELOPMENT
PHYSICAL DEVELOPMENT
AN INDIVIDUAL WHO PARTICIPATES
ENERGETICALLY WILL DEVELOP AND MAINTAIN
GOOD HEALTH AND HIGH LEVEL OF PHYSICAL
FITNESS.
SOCIAL DEVELOPMENT
PHYSICAL EDUCATION ACTIVITIES
PROVIDES DEVELOPMENT OF ENVIABLE
SOCIAL TRAITS NEEDED FOR ADJUSTMENT
TO THE SOCIAL LIFE IN GENERAL.
SOME WORTHWHILE TRAITS ARE:
1. FRIENDLINESS
2. COOPERATION
3. RESPECT FOR THE RIGHTS OF OTHERS
4. GOOD SPORTSMANSHIP
5. GOOD LEADERSHIP AND FOLLOWERSHIP
6. HONESTY IN GROUP COMPETITION
EMOTIONAL DEVELOPMENT
THE INFORMAL FORM AND NATURE OF
PHYSICAL EDUCATION ACTIVITIES OFFERS
OPPORTUNITIES FOR SELF EXPRESSION AND
EMOTIONAL MASTERY.
SOME OF THE WORTHWHILE EMOTIONAL TRAITS
ARE:
1. SELF-CONFIDENCE
2. SELF-CONTROL
3. SELF-RELIANCE
4. COURAGE
5. DETERMINATION
MENTAL DEVELOPMENT
THROUGH PARTICIPATION IN PHYSICAL
EDUCATION ACTIVITIES, AN INDIVIDUAL DEVELOPS
HIS MENTAL CAPACITIES AS HE LEARNS THE
MECHANICAL PRINCIPLES OF UNDERLYING
MOVEMENTS, AS HE OBTAINS KNOWLEDGE AND
UNDERSTANDING OF THE RULES AND STRATEGIES OF
GAMES AND SPORTS, AND DANCE.
 POINT OBJECTIVES OF PHYSICAL
EDUCATION
• KNOWLEDGE
• PHYSICAL FITNESS
• SOCIAL SKILLS
• MOTOR SKILLS
• AESTHETIC
• NATIONALISM
• CONSERVATION OF NATURAL ENVIRONMENT
 NEW DIRECTIONS OF
PHYSICAL EDUCATION
“ALL OUR EDUCATIONAL EFFORTS MUST BE
DIRECTED TOWARDS THE DEVELOPMENT OF OUR
NATIONAL GOALS AS A DEVELOPING COUNTRY.”
THIS FOCUS, CONTAINED IN THE PRESIDENTIAL
DECREE NO. 6-A, IS ENTITLED “EDUCATIONAL
DEVELOPMENT DECREE OF 1972”.
THE GOALS OF WHICH ARE:
1. TO ACHIEVE AND MAINTAIN AN ACCELERATING RATE OF
ECONOMIC DEVELOPMENT AND SOCIAL PROGRESS;
2. TO ASSURE THE MAXIMUM PARTICIPATION OF ALL THE
PEOPLE IN THE ATTAINMENT AND ENJOYMENT OF THE
BENEFITS OF SUCH GROWTH; AND
3. TO STRENGTHEN NATIONAL CONSCIOUSNESS AND
PROMOTE DESIRABLE CULTURAL VALUES IN THE CHANGING
WORLD.
 PURPOSES OF PHYSICAL
EDUCATION
1. TO DEVELOP OPTIMUM PHYSICAL FITNESS
AND HEALTH OF THE INDIVIDUAL SO THAT HE IS
CAPABLE OF LIVING THE “GOOD LIFE” AND
CONTRIBUTING HIS MAXIMUM CAPACITY TO THE
ATTAINMENT OF GOALS OF THE “NEW
SOCIETY”;
2. TO PRODUCE INDIVIDUALS WHO CAN
CONTRIBUTE TO THE ECONOMIC WELL-BEING
THROUGH:
A. THE IMPROVEMENT OF PROPER WORK HABITS
AND WORK ATTITUDES SUCH AS PUNCTUALITY,
COOPERATION, RELIABILITY, PRECISION AND
ACCURACY, AND OPEN-MINDEDNESS; AND
 B. PROPER EMPHASIS ON PROBLEM-
SOLVING SKILLS SUCH AS AN INDIVIDUAL
CAN IDENTIFY A PROBLEM CORRECTLY AND
MASTER THE SKILLS NECESSARY OR
USEFUL IN THE BUSINESS WORLD;
3. TO TRAIN GOOD LEADERS WITH MORAL
INTEGRITY OF THE HIGHEST ORDER, AND DEVELOP
OTHER DESIRABLE TRAITS NECESSARY FOR
EFFECTIVE GROUP PARTICIPATION OR GROUP
LIVING ESSENTIAL TO THE NEW SOCIETY
THROUGH:
 A. AN ADEQUATE SYSTEM OF VALUES BY
EQUIPPING THE INDIVIDUAL TO BE ABLE TO
MAKE MORAL CHOICES OR DECISIONS
NEEDED IN DAILY LIVING; AND
 B. OFFERING GROUP PARTICIPATION IN
SUCH EXPERIENCES AS INTRAMURAL,
EXTRAMURAL, PLAY DAYS, OR SPORTS
FESTS;
4. TO DEVELOP CREATIVITY AND
INNOVATIVENESS INSPIRED BY AN ABIDING
FAITH IN GOD AND LOVE OF THE COUNTRY
AND FELLOWMEN; AND
5. TO INSTALL A LOVE AND PRIDE FOR
THEIR PRESERVATION, AND DEVELOP
UNDERSTANDING OF THE CULTURE OF
OTHER FOR A FEELING OF INTERNATIONAL
BROTHERHOOD AND UNITY.
 PHYSICAL FITNESS
• IS BUT ONE PART OF THE TOTAL FITNESS
THAT INCLUDES THE MENTAL, EMOTIONAL
AND SOCIAL ASPECTS OF THE
INDIVIDUAL’S TOTAL WELL-BEING.
• PHYSICAL FITNESS IS THE RESULT OF THE FOLLOWING FACTORS:

1. GOOD MEDICAL AND DENTAL CARE;

2. PROPER NUTRITION;
3. ADEQUATE REST AND RELAXATION; AND
4. REGULAR PHYSICAL ACTIVITY AND OR
EXERCISE.
• PHYSICAL FITNESS IS NOT PERMANENT.
• THE FITNESS LEVEL OF AN INDIVIDUAL
DETERIORATES ONCE HE STOPS HIS
REGULAR REGIMEN OF ROUTINELY
EXERCISES AND PHYSICAL ACTIVITIES.
PHYSICAL FITNESS DEFINED
THE MEANING, CONCEPTS AND
COMPONENTS OF PHYSICAL FITNESS
A. HEALTH-RELATED FITNESS
B. PERFORMANCE-RELATED FITNESS
C. BENEFITS AND PARAMETERS OF
PHYSICAL FITNESS
PHYSICAL FITNESS…
• IS THE ABILITY TO PERFORM ONE’S DAILY
TASK EFFICIENTLY WITHOUT UNDUE
FATIGUE BUT WITH EXTRA “RESERVE” IN
CASE OF EMERGENCY.
BASED ON THE DEFINITION, THERE ARE 3
IMPORTANT ASPECTS THAT AN
INDIVIDUAL SHOULD BE ABLE TO MEET IN
ORDER TO BE CONSIDERED PHYSICALLY FIT.
THESE INCLUDE:
1. BEING ABLE TO PERFORM ONE’S DAILY TASKS
WITHOUT GETTING TOO TIRED BEFORE THE
END OF THE DAY. THESE DAILY ACTIVITIES
INCLUDE:
A. WAKING UP IN THE MORNING TO
PREPARE FOR SCHOOL
B. GOING TO SCHOOL ON TIME
C. ATTENDING CLASSES REGULARLY
 D. DOING ASSIGNMENTS IN THE
LIBRARY
E. MEETING OTHER INDIVIDUAL,
CLASSMATES AND PEER GROUPS
F. GOING HOME
G. DOING HOMEWORK AND
HOUSEHOLD CHORES
2. ENJOYING LEISURE TIME IN SOME FORM OF
RECREATIONAL ACTIVITIES. LEISURE IS THE
AMOUNT OF TIME LEFT AFTER THE DAILY
ROUTINE ACTIVITIES OF AN INDIVIDUAL.
RECREATION TAKES PLACE IN THE FORM OF:
A. WATCHING TV OR MOVIES
B. TALKING TO FRIENDS OVER THE PHONE
 C. READING BOOKS AND MAGAZINE
ARTICLES
D. DOING ARTS AND CRAFTS
E. LISTENING TO RADIO
F. PLAYING SPORTS
3. MEETING EMERGENCY DEMANDS SUCH
AS:
A. DOING IMPORTANT ERRANDS
B. PERFORMING SOCIAL OBLIGATIONS
C. ATTENDING TO VISITORS
D. ATTENDING TO HOUSEHOLD
PROBLEMS
 CONCEPTS OF PHYSICAL
FITNESS
1. ORGANIC VIGOR – REFERS TO THE
SOUNDNESS OF THE HEART AND THE
LUNGS, WHICH CONTRIBUTES TO THE
ABILITY TO RESIST DISEASES.
2. ENDURANCE – THE ABILITY TO SUSTAIN
LONG-CONTINUED CONTRACTIONS WHERE
THE NUMBER OF MUSCLE GROUPS ARE USED;
THE CAPACITY TO BEAR OR LONG LAST IN A
CERTAIN TASK WITHOUT UNDUE FATIGUE.
3. STRENGTH – IS THE CAPACITY TO
SUSTAIN THE APPLICATION OF FORCE
WITHOUT YIELDING OR BREAKING; THE
ABILITY OF THE MUSCLE TO EXERT EFFORT
AGAINST RESISTANCE.
4. POWER – REFERS TO THE ABILITY OF
THE MUSCLE TO RELEASE MAXIMUM FORCE
IN A SHORTEST PERIOD OF TIME.
5. FLEXIBILITY – IT IS THE QUALITY OF
PLASTICITY, WHICH GIVES THE ABILITY TO
DO A WIDE RANGE OF MOVEMENT.
6. AGILITY – IS THE ABILITY OF AN
INDIVIDUAL TO CHANGE DIRECTION OR
POSITION IN SPACE WITH THE QUICKNESS
AND LIGHTNESS OF MOVEMENT.
7. BALANCE – IS THE ABILITY TO CONTROL
ORGANIC EQUIPMENT NEURO-MUSCULARLY;
A STATE OF EQUILIBRIUM.
8. SPEED – IS THE ABILITY TO MAKE
SUCCESSIVE MOVEMENTS OF THE SAME
KIND IN THE SHORTEST PERIOD OF TIME.
COMPONENTS
OF PHYSICAL
FITNESS
HEALTH-RELATED FITNESS
A FUNCTION OF BODY’S ADAPTATION TO
EXERCISE. IT COULD BE DEVELOPED AND
MAINTAIN THROUGH REGULAR AND PROPER
EXERCISE PROGRAM. THERE ARE AT LEAST FIVE(5)
COMPONENTS OF HEALTH-RELATED FITNESS.
a.MUSCULAR STRENGTH
b.MUSCULAR ENDURANCE
c. CARDIOVASCULAR ENDURANCE
d.FLEXIBILITY
e.BODY COMPOSITION
A. MUSCULAR STRENGTH
REFERS TO THE ABILITY OF THE
MUSCLES TO EXERT MAXIMUM EFFORT IN
BRIEF DURATION. IT MAY BE DEVELOPED
THROUGH ISOTONIC, ISOMETRIC, OR
ISOKINETIC CONTRACTIONS.
 ISOTONIC CONTRACTIONS ARE
VOLUNTARY CONTRACTIONS IN WHICH
MUSCLES SHORTEN AND LENGTHEN
ALTERNATELY. THE MUSCLE CONTRACTS AT
A VARYING SPEED AGAINST A RESISTANCE.
THESE CONTRACTIONS ARE OF TWO TYPES:
1.CONCENTRIC CONTRACTION – REFERS TO
THE MUSCLES THAT SHORTEN DURING
EXERCISE. THERE IS NO MOVEMENT OCCURS
AND THE LENGTH OF THE MUSCLE REMAINS
UNCHANGED.
2.ECCENTRIC CONTRACTION – REFERS TO THE
MUSCLE THAT LENGTHENS DURING AN
EXERCISE. MUSCLES EXERT FORCE DUE TO AN
OUTSIDE RESISTANCE.
 ISOMETRIC CONTRACTION ARE ANOTHER
TYPE IN WHICH THE MUSCLES ARE CONTRACTED
AGAINST AN IMMOVABLE RESISTANCE.
ISOKINETIC CONTRACTION ARE SIMILAR TO
ISOTONIC BUT THE MUSCLES ARE TO FIXED
MACHINES WITH VARIABLE DEGREES OF
RESISTANCE.
TWO PHYSIOLOGICAL BENEFITS
DERIVED FROM STRENGTH TRAINING:

1.INCREASE THE MUSCLE STRENGTH BY 10-

25% WITHIN 6-8WEEKS; AND
2.INCREASE THE MUSCLES SIZE OR MUSCLE
HYPERTROPHY.
B. MUSCULAR ENDURANCE
REFERS TO THE ABILITY OF THE MUSCLES
TO ENDURE A SUBMAXIMAL EFFORT FOR A
PROLONGED PERIOD OF TIME.
MUSCLE ENDURANCE IS DEVELOPED BY
EMPLOYING DIFFERENT STRENGTH TRAINING
EXERCISE.
C. CARDIOVASCULAR ENDURANCE
REFERS TO THE ABILITY OF THE HEART, BLOOD
VESSELS AND THE LUNGS TO ADAPT TO PHYSICAL
EXERTION FOR A PROLONGED DURATION. WITH
HIGH LEVELS OF ENDURANCE, AN INDIVIDUAL HAS
MORE ENERGY AND HAS THE ABILITY TO RESIST IN
DIFFERENT TYPES OF ACTIVITIES.
 THERE ARE IMPORTANT VARIABLES TO
CONSIDER WHEN ENGAGING IN ANY
CARDIOVASCULAR ENDURANCE PROCESS.
THESE ARE:
1. INTENSITY WHICH REFERS TO HOW STRESSFUL
THE EXERCISE IS.
2. DURATION WHICH REFERS TO HOW LONG THE
EXERCISE BE PERFORMED.
3. FREQUENCY WHICH REFERS TO THE NUMBER OF
TIMES AN INDIVIDUAL WILL EXERCISE A WEEK.
4. MODE WHICH REFERS TO THE KIND OF ACTIVITY.
 PHYSIOLOGICAL BENEFITS OF
CARDIOVASCULAR TRAINING PROGRAM
1. DECREASED RESTING HEART RATE;
2. DECREASED RECOVERY TIME FROM A
BOUT EXERCISE;
3. INCREASED BLOOD VOLUME AND RED
BLOOD CELLS TO TRANSPORT OXYGEN
THROUGHOUT THE BODY;
4. STRONGER HEART MUSCLE ALLOWING IT
TO EJECT MORE BLOOD WITH EACH
HEARTBEAT. IF THIS OCCURS, THE HEART
CAN REST LONGER BETWEEN BEATS;
5. INCREASED NUMBER OF CAPILLARIES
FOR EFFICIENT EXCHANGE OF OXYGEN,
CARBON DIOXIDE, AND NUTRIENTS
BETWEEN THE BLOOD AND BODY CELLS;
6. DECREASED RATE OF RESPIRATION;
7. INCREASED AEROBIC CAPACITY WHICH ALLOWS
THE BODY CELLS TO UTILIZE OXYGEN FOR
BETTER WORK EFFICIENCY; AND
8. PREVENTION/REDUCTION OF THE RISK OF
DEVELOPMENT OF CORONARY HEART DISEASE.
 ACTIVITIES THAT DEVELOP
CARDIOVASCULAR ENDURANCE
1. PROLONGED BRISK WALKING
2. PROLONGED JOGGING
3. STATIONARY BICYCLE
4. PROLONGED SKIPPING ROPE
5. PLAYING BASKETBALL
6. CONTINUOUS SWIMMING
7. ROWING
8. AEROBIC DANCING
9. HIKING
10.PLAYING FOOTBALL
D. FLEXIBILITY
REFERS TO THE ABILITY OF THE
MUSCLES AND JOINTS TO GO THROUGH A
FULL RANGE OF MOTION. IT REDUCES THE
RISK OF INJURY, ENHANCES PERFORMANCE
AND PREVENTS MUSCLE SORENESS.
 FLEXIBILITY IS INFLUENCED BY THREE FACTORS:
1. STRUCTURE OF THE JOINTS;
2. AMOUNT OF TISSUES SURROUNDING THE JOINT;
3. EXTENSIBILITY OF THE LIGAMENTS, TENDONS,
AND MUSCLE TISSUE THAT CONNECTS THE
JOINTS.
 FLEXIBILITY INVOLVES FOUR BASIC
MOVEMENTS:
1. FLEXION-BENDING OF BODY SEGMENT
2. EXTENSION-STRAIGHTENING OF BODY SEGMENT
3. ABDUCTION-MOVING A LIMB AWAY FROM THE
BODY
4. ADDUCTION-MOVING A LIMB TOWARD THE
BODY
 TYPES OF STRETCHING

1. BALLISTIC STRETCHING
USES MUSCLE CONTRACTIONS TO
FORCE MUSCLE ELONGATION BOBBING
MOVEMENT QUICKLY ELONGATES THE
MUSCLE WITH EACH REPETITION.
2. STATIC STRETCHING
THIS INVOLVES SLOWLY STRETCHING A
SEGMENT OF THE BODY TO THE FARTHEST POINT
AND HOLDING THAT POSITION FOR AT LEAST 15-30
SECONDS. IT IS A RECOMMENDED STRETCH
BECAUSE IT IS EASY AND PAIN FREE AND THE RISK
OF INJURY IS VERY MINIMAL.
3. DYNAMIC STRETCHING
THE USE OF A MUSCLE’S OWN FORCE
PRODUCTION AND THE BODY’S MOMENTUM
TO TAKE A JOINT THROUGH A FULL
AVAILABLE RANGE OF MOTION.
4. PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION (PNF)
IT INVOLVES THE CONTRACT-RELAX
APPROACH TO STRETCHING.
 FITNESS BENEFITS OF FLEXIBILITY
EXERCISE
1. INCREASE RANGE OF MUSCLE JOINT MOTION;
2. REDUCE MUSCLE STIFFNESS AND INCREASE BODY
RELAXATION;
3. IMPROVED BLOOD CIRCULATION IN SPECIFIC BODY
SEGMENT;
4. REDUCE INCIDENCE OF INJURY DURING A MAJOR SPORT
EVENT;
5. REDUCE RISK OF CARDIOVASCULAR PROBLEMS IN
E. BODY COMPOSITION
REFERS TO THE PROPORTION OF LEAN
BODY MASS TO FAT BODY MASS. IT
STRESSES ONE’S RELATIVE FATNESS OR
LEANNESS IN RELATION TO HEIGHT.
SOMATOTYPES
SOMATOTYPING OR BODY TYPING IS A
SYSTEDM OF CLASSIFYING AN INIDIVIDUAL
ACCORDING TO THE SHAPE OF THE BODY.
 WILLIAM H. SHELDON’S
SOMATOTYPES:

1. ECTOMORPH
2. MESOMORPH
3. ENDOMORPH
• ECTOMORPH
THIS BODY TYPE IS CHARACTERIZED AS LEAN
AND SMALL BODY BUILD WITH GREATER
SURFACE AREA TO MASS RATIO. BONE SIZE IS
RELATIVELY SMALL WITH SLENDER LIMBS AND
LOW MUSCLE MASS.
• MESOMORPH
HAS RELATIVE PREDOMINANCE OF
MUSCLES. THE BONES ARE USUALLY LARGE
AND HEAVY WITH MASSIVE LIMBS, THUS
CONTRIBUTING TO GREATER WEIGHT THAN
THE ECTOMORPHIC BODY TYPE.
• ENDOMORPH
IT IS CHARACTERIZED BY A RELATIVE
PREDOMINANCE OF SOFT ROUNDNESS AND
LARGE DIGESTIVE VISCERA. THERE IS A
GREATER PERCENT OF BODY FAT WHEN
COMPARED TO LEAN BODY MASS.
 SOMATOTYPES ARE OF SPECIAL
INTEREST TO FITNESS ENTHUSIASTS AND
ATHLETES. IT HELPS THE INDIVIDUAL
UNDERSTAND THE EXTEND OF WEIGHT
REDUCTION OR WEIGHT GAIN HE EXPECTS
TO ACHIEVE GIVEN A WELL-DEFINED
EXERCISE PROGRAM.
PERFORMANCE RELATED
FITNESS
IT REFERS TO THE QUALITY OF ONE’S
MOVEMENT SKILL. IT INCLUDES 5 GENERAL
COMPONENTS NAMELY:
1. BALANCE - IS THE ABILITY TO
MAINTAIN EQUILIBRIUM IN RELATION TO
CHANGES IN BODY POSITION. BALNCE
CAN BE CATEGORIZED INTO STATIC AND
DYNAMIC BALANCE.
• STATIC BALANCE IS THE ABILITY TO
MAINTAIN EQUILIBRIUM IN A FIXED
POSITION.
• DYNAMIC BALANCE IS THE ABILITY TO
MAINTAIN EQUUILIBRIUM WHILE THE BODY
IS IN MOTION.
 2. COORDINATION - IS THE
HARMONIOUS WORKING RELATIONSHIP
BETWEEN THE SKELETAL MUSCLE AND
NERVES IN ONE ASPECT OF MOVEMENT.
 3. AGILITY - IS THE ABILITY OF AN
INDIVIDUAL TO QUICKLY SHIFT OR CHANGE
DIRECTION OF THE BODY FROM ONE POINT
TO ANOTHER.
4. SPEED - IS THE ABILITY TO PERFORM A
TASK OR MOVE FROM ONE POINT TO ANOTHER
IN THE SHORTEST PERIOD OF TIME.
5. POWER - IS THE ABILITY TO PERFORM
ONE MAXIMUM EFFORT IN A SHORT PERIOD OF
TIME. IT IS A PRODUCT OF BOTH STRENGTH AND
SPEED AS SEEN IN MANY SPORT ACTIVITIES AS
TRACK AND FIELD AND WEIGHTLIFTING.
 BENEFITS OF PHYSICAL
FITNESS
• VITALITY.
• POSTURE.
• RELIEVES LOWBACK PAIN.
• RETARDS AGING PROCESS.
• PHYSICAL FITNESS AND ABILITY TO MEET EMERGENCIES.
• NEUROMUSCULAR SKILL.
• RELAXATION.
• IMPROVEMENT OF PERSONALITY AND SOCIAL
SKILLS.
• MENTAL FITNESS.
• GENERAL GROWTH.
 PARAMETERS OF PHYSICAL
FITNESS
MANY PROPONENTS OF PE HAVE VARIOUS
IDEAS ON HOW TO MEASURE FITNESS.
EDUCATORS ON PE TODAY SEPARATE THE
VARIOUS DISCIPLINES INTO FOUR
MEASUREABLE PARAMETERS, WHICH ARE:
• MUSCULAR ENDURANCE
• MUSCULAR STRENGTH
• CARDIO-RESPIRATORY ENDURANCE
• JOINT FLEXIBILTY
 THESE PARAMETERS ARE CONSIDERED
THE HARD CORE OF PHYSICAL FITNESS.
WITHOUT STRENGTH, PARTICIPATION IN
PHYSICAL ACTIVITY IS NOT POSSIBLE AND
FITNESS OF THE INDIVIDUAL IS LIMITED.
 `AS THE LATE PRESIDENT JOHN
FITZGERALD KENNEDY SAID, “PHYSICAL
FITNESS IS NOT THE ONLY ONE OF
THE MOST IMPORTANT KEYS TO A
HEALTHY BODY; IT IS THE BASIS OF
DYNAMIC, CREATIVE, AND
INTELLECTUAL ACTIVITY IN THAT
INTELLIGENCE AND SKILL CAN