P.E 1

Physical Education

Physical Education

is an integral part of the education program purposely to promote the optimum development of the individual physically, socially, emotionally, and mentally (Andin, 2002).

To live the "good life"

means that an individual satisfies the basic needs as physical well-being, love, affection, security, and self-respect.

Physical fitness

- is one part of the total fitness that includes the mental, emotional, and social aspects of the individual's total well-being.

Leisure time

is the amount of time that is left after the daily routine activities of an individual have been accomplished.

Recreation

refers to any activity that is participated in by the individual during leisure time

The health-related components

1. Flexibility

2. Cardiovascular Endurance

3. Muscular Strength

4. Muscular Endurance

5.Body Composition

performance-related components

1. Agility

2. Balance

3. Coordination

4. Power

5. Speed

Health-Related Fitness

is a function of body's adaptation to exercise

Muscular Strength

refers to the ability of the muscle to exert maximum effort

Isotonic Contractions

are voluntary contractions in which muscles shorten and lengthen alternately

Concentric Contraction

refers to muscles that shorten during exercise

Eccentric Contraction

refers to the muscle that lengthens during an exercise

calisthenics exercise

example of isotonic contraction exercise

Isometric Contractions

are another type of contractions in which the muscles are contracted against an immovable resistance

Isokinetic Contractions

are similar to isotonic contractions, but the muscles are exposed to fixed machines

Muscular Endurance

refers to the ability of the muscle to endure a sub maximal effort

Cardiovascular Endurance

refers to the ability of the heart, blood vessels and the lungs to adapt to physical exertion

Activities that develop cardiovascular endurance

1. Prolonged brisk walking

2. Prolonged jogging

3. Stationary bicycling

4. Prolonged skipping rope

5. Playing basketball

6. Continuous swimming

7. Rowing

8. Aerobic dancing

9. Hiking

10. Playing football

Flexibility

is the ability of the muscles and joints to go through a full range motion

Flexion

(bending of a body segment)

Extension

(straightening a body segment)

Abduction

(moving a limb away from the body)

Adduction

(moving a limb toward the body)

Ballistic Stretching

uses muscle contractions to force muscle elongation bobbing bobbing (i.e. up and down) movement quickly elongates the muscle with each repetition

Static Stretching

involves slowly stretching a segment of the body to the farthest point and holding that position for at least 15-30 seconds.

Dynamic stretching

use of a muscle's own force production and the body's momentum to take a joint through the full available range of motion (Clark & Lucett, 2010a).

Proprioceptive Neuromuscular Facilitation (PNF)

It involves the contract-relax approach to stretching. During the contract-relax, the partner attempts to move the limb at its lengthened range of motion and isometrically resists the partner's attempt to move the limb into a deeper stretch.

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.

Somatotyping or body typing

Is a system of classifying an individual according to the shape of the body. It was developed by Sheldon during the 1940's and 1950's.

A mesomorph body type

Has a relative predominance of muscles. The bones are usually large and heavy with massive limbs, thus contributing to greater weight than the ectomorphic body type.

An endomorph body type

is characterized by a relative predominance of soft roundness and large digestive Piccera. - 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 extent of weight reduction or weight gain he/she expects to achieve

Performance Related Fitness

It refers to the quality of one's movement skill.

Balance

is the ability to maintain equilibrium in relation to changes in body position. Can be categorized into static and dynamic balance.

Static Balance

is the ability to maintain equilibrium in a fixed position such as standing on one foot or on a balance beam.

Coordination

is the harmonious working relationship between the skeletal muscle and nerves in one aspect of movement.

Hand-eye coordination

is demonstrated in certain sport skills such as catching, passing, dribbling or volleying a ball.

Agility

is the ability of an individual to quickly shift or change direction of the body from one point to another.

Speed

is the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent finishing or completing a performance after the initial movement has been made. It is influenced by the reaction time which is the time elapsed when the "go" signal has been made by an official of the first motor response.

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 such as track and field and weightlifting.

Vitality

Muscles are basic for all body action. They increase in strength with activity and deteriorate from lack of it. Fit muscles use less energy to perform the same task, leading to an increase in vitality.

Posture

.A physically fit person is able to maintain his general postural alignment better than one weak musculature. Good fitness as a program stresses the development of antigravity muscles, which maintains good abdominal wall and the arm and shoulder girdle.

Relieves Lowback Pain

A lack of physical activity has been found to be major cause for some cases of pain in the lower back. Most adults who suffer from low-back pain are relieved from this pain by exercises that strengthen the back and abdominal muscles.

Retards Aging Process

Continued participation in regular exercises of the proper amount and severity is of considerable value in postponing that usually takes place as a person grows old.

Physical Fitness and Ability to Meet Emergencies

The body that is accustomed to sedentary living habits can usually operate ineffectively even though it is operating at near maximum effort.

Neuromuscular Skill

the smooth, efficient coordination of the muscular system is improved because of regular participation in physical activity.

Relaxation.

- Overactive minds in underactive bodies often need physical outlets for accumulated emotional and muscular tensions that seem to be relieved by actions of the skeletal muscle.

Improvement of Personality and Social Skills

Participation in games and sports aids in improving the personality and in developing desirable social skills.

Mental Fitness

Because of the mental and physical relaxation that often results from physical activity, regular exercise is thought by many to be of considerable value in aiding the natural mental processes to function with increased efficiency.

General Growth

The physically fit person usually possesses a high degree of general resistance, which enables him in avoiding minor illness.