PATHFIT 2

PHYSICAL EDUCATION 2
Physical education provides cognitive
content and instruction designed to
develop motor skills, knowledge, and
behaviors for physical activity and physical
fitness.
 Physical education is a course taught in
school that focuses on developing physical
fitness and the ability to perform and enjoy
day-to-day physical activities with ease.
IMPORTANCE OF PHYSICAL EDUCATION
​A balanced physical education program
provides each student with an opportunity to
develop into a physically-educated person;
one who learns skills necessary to perform a
variety of physical activities, is physically fit,
participates regularly in physical activity,
knows the benefits from involvement in
physical activity and it’s contributions to a
healthy lifestyle.
• It aims to develop students’ physical competence
and knowledge of movement and safety, and their
ability to use these to perform in a wide range of
activities associated with the development of an
active and healthy lifestyle.
• It also develops students’ confidence and generic
skills, especially those of collaboration,
communication, creativity, critical thinking and
aesthetic appreciation. These, together with the
nurturing of positive values and attitudes in PE,
provide a good foundation for students’ lifelong
and life-wide learning.
 AIMS OF PHYSICAL
EDUCATION
• Motor Skills Development
• Safety
• Social Competence
• Organic development and
• Leisure Time Activities.
• Emotional Competence/Stability
• Self - Realisation, Creativity, Aesthetic Appreciation,
Cognitive Development
• Environmental Awareness
 BENEFITS OF PHYSICAL
EDUCATION
It helps to maintain a healthy weight,
reduces the risk of developing chronic
diseases such as heart disease, stroke,
and diabetes, and improves mental health
and mood. In addition, physical activity
can help to prevent injuries.
 HYPOKINETIC vs HYPERKINETIC

HYPOKINETIC HYPERKINETIC

is associated with means too much

lack of physical physical activity
activity or too little
regular exercises
PHYSICAL FITNESS – is a combination of
medical fitness ( body soundness) and dynamic fitness
(capacity for action). A physically fit person is free from
disease and can move and perform efficiently. Neither
good health nor physical proficiency alone constitutes
physical fitness, which combines both qualities. Another
factor is emotional factor. This is readily apparent in
athletic contests, where good performance requires self-
discipline effective teamwork and the ability to remain
calm and under stress.
PHYSICAL FITNESS

the ability of an individual to perform one’s

daily activities efficiently without undue
fatigue, reduce the risk of health problems
and with extra “reserve” in case of
emergency.
PHYSICAL FITNESS
associated with a person’s ability to work
effectively, enjoy leisure time, healthy, and
resist hypokinetic diseases or conditions. A
reasonable amount of physical activity can
help reduce the risk of hypokinetic conditions
that have negative effects on health and
wellness.
IMPORTANCE OF PHYSICAL FITNESS
Through regular exercises, physical fitness helps the
individual:
 In the proper growth of young bones and muscles;
 Improve the ability to avoid and recover from illness and
accidents;
 Improve posture and appearance by strengthening
muscles that support the body;
 Minimize stress response;
IMPORTANCE OF PHYSICAL FITNESS
 Maintain proper body weight;
 Prevent heart ailment;
 Improve organic functions;
 Delay the aging process;
 Feel good and younger as a human being; and
 Experience joy of participation in any recreational or
sports activities.
 BENEFITS OF EXERCISE
PHYSICAL BENEFITS
Stronger -More flexible – Better
working heart and lungs – Burn fat –
Better coordination – Prevents diseases
(heart disease, obesity, diabetes)
 PHYSICAL FITNESS
COMPONENTS

Health- Skill-Related
Related Fitness
Fitness Component
Component
 Health- Related
Fitness Component

consists of those components

of physical fitness that have
a relationship with good
health or body conditions.
CARDIOVASCULAR
ENDURANCE
Refers to the ability of the whole
body to perform activities for a long
period of time and have the
circulatory and respiratory systems
work efficiently. This is considered
as the most important component of
health- related because it helps the
body combat various diseases like
coronary heart disease, high blood
pressure, stroke, obesity, and stress.
FLEXIBILITY
Refers to a personality trait that
describes the extent to which a person
can cope with changes in
circumstances and think about
problems and tasks in novel, creative
ways. This trait is used when stressor
or unexpected events occur, requiring
a person to change their stance,
outlook, or commitment.
A fit person can move the body joints through a full range
of motion in work or in play. It involves four basic
movements:

 Flexion-bending a body segment

 Extension- straightening a body segment
 Abduction- moving limb away from the body
 Adduction- moving limb toward the body
MUSCULAR
ENDURANCE
The ability of the muscle
to generate force repeatedly.
Improved endurance allows an
individual to perform activities in
a greater number of repetitions
and in a longer period.
A fit person can repeat
movements for long period
without undue fatigue
 MUSCULAR
STRENGTH
The ability of the muscle
to generate force. It is often
measured by how much weight
a person can lift. A fit person can
do work or play that involve
existing force, such as lifting or
controlling one’s own body
weight.
Three discrete components of strength
 Explosive strength- an activity requiring movements,
speed, and sudden changes in direction.
 Static or isometric strength – requires little muscles
shortening and is necessary in overcoming a heavy
resistance.
 Dynamic strength – is the component found in repeated
muscles contraction.
BODY COMPOSITION
The ratio of lean body weight to fat. The main
components under consideration are fats mass, muscles
mass, bone density, and water volume. It may be
measured by several indirect procedure. It follows the
mass index (BMI) which is a measure of body composition
using height- weight formula. High BMI values have been
related to increased disease risk. Formula in finding body
mass index.
 Skill- Related
Fitness Component
consists of those components
of physical fitness that have
a relationship with enhanced
performance in sports
and motor skills.
AGILITY
Refers to the ability to
change direction quickly
and accurately during
movement. This skill is
best applied in sports
where stopping and
changing direction is
constantly enforced.
BALANCE

The ability to maintain

equilibrium while moving or
standing still. This skill is
needed for most of the
sports especially in skating
and gymnastics.
COORDINATION

The ability to use the

sense with the body
parts to perform
movement tasks. This
skill is best for hand-
eye and foot-eye
coordination.
POWER
The ability to apply
force at a high rate
of speed. Power is
common among
weight lifters.
REACTION TIME
The elapsed
between a
stimulus and the
resulting response.
This skill is best
applied in running
especially
sprinting.
SPEED
Deals with the rate
at which a
movement is
performed. This
skill is applicable
in all sports.
For most adults, an exercise program including aerobic, resistance,
flexibility, and neuromotor exercise training is indispensable to
improve and maintain physical fitness and health. An exercise
training program ideally is designed to meet individual health and
physical fitness goals within the context of individual health status,
function, and the respective physical and social environment [1].
Physical activity and fitness are associated with a lower prevalence
of chronic diseases, such as heart disease, cancer,
high blood pressure, and diabetes.

Therapeutic exercise is one of the core skills upon which the

profession of physiotherapy is based. By considering definitions of
therapeutic exercise, physical activity, and exercise, it is possible to
see that, although therapeutic exercise contains the components of
both physical activity and exercise, it also provides a systematic
exercise programmed for remediation of impairments and
improvement of function.
Common training principles
Overload
A system must be exercised at a level beyond which it is
presently accustomed for a training effect to occur. The
system being exercised will gradually adapt to the overload or
training stimulus being applied, and this will go on happening
as long as the training stimulus continues to be increased until
the tissue can no longer adapt. The training stimulus applied
consists of different variables such as intensity, duration, and
frequency of exercise. It is important to give the system being
exercised enough time to recover and only apply a training
stimulus again when the system is no longer fatigued
Specificity
Any exercise will train a system for the particular task being carried
out as the training stimulus. Examples below:
A training programmed including muscle strengthening will train the
muscle in the range that it is working and the way that the muscle is
being used, i.e. isometrically, concentrically, or eccentrically. It is
important that any exercise to strengthen muscle targets the muscle
range and type of muscle work specific to the task required.
Riding a bicycle requires concentric knee extension from mid-to
inner range, as the pedal is pushed down to propel the bicycle along.
A cyclist wishing to increase the strength of his quadriceps will need
to train concentrically in mid-to inner range. Depending on the
presenting problem, the required task should become part of the
training programme at an appropriate stage.
Reversibility
The beneficial effects of training begin to be lost as soon as
training stops. This happens in a similar time frame as it takes
to train the system.

Individuality

Variation in response to a training programme will occur in a

population as people respond differently to the same training
programme. This response can be explained by: the initial
fitness level of the individual; their health status; and their
genetic makeup. Training programmes should be designed to
take this into account.
Motor learning
Motor learning is concerned with the acquisition of motor skills and
how the individual interacts with the task to be learned and the
environment. This uses perception or sensing, cognition, and motor
processes. Learning a skill is a relatively permanent change in an
individual and there are several stages that the person will go
through before the skill is retained.

Safety
Whenever an individual exercises, there is a risk that they
may injure themselves. Safety factors are considered here in
relation to the physiotherapist, the environment and the
patient or person carrying out the exercise.
Practicing the basic exercise principles is crucial for
developing an effective fitness training program. The
principles of exercise apply to everyone at all levels of
physical training, from the Olympic champion to the
weekend golfer. You can easily remember the basic
principles of exercise if you use the so-called FITT
factors, where FITT stands for:

• Frequency,
• Intensity,
• Time,
• Type of activity.
Circuit training is a workout that involves rotating
through various exercises targeting different parts of the
body. Focusing on different muscle groups in a short
amount of time is an effective exercise that can be
incorporated into a healthy lifestyle.

With circuit training, you will complete each set of exercises

for a certain number of repetitions, or times. Then, you'll
move to another activity for the same amount of repetitions
or time with little or no rest in between.

Because you move through the circuit of exercises

relatively quickly, an entire circuit training session can
usually be completed in only 30–45 minutes.
Types of Circuit Training
Four main types of circuit training workouts are:

Repetition circuit: Each exercise in the circuit is performed for a

certain number of repetitions (typically 10–15) before moving on to
the next exercise
Timed circuit: Each exercise in the circuit is performed for a certain
amount of time (typically 30–90 seconds) before moving on to the
next exercise
Competition circuit: Similar to a timed circuit, but each exercise is
completed for as many repetitions as possible within the given
amount of time
Sport-specific circuit: Each exercise is a drill used to improve
certain movements involved in a specific sport, such as practicing
jumps, kicks, turns, and tumbling skills for gymnastics