PE(ss)

Physical Education

Physical Education

a way/process of learning through physical activities such as sports, games and exercises

Games

Events played with rules set by the players

Sports

Events played with set of rules and run by officials

Individual Sports

events played with specific target(Darts, swimming, racing and throwing events.)

Dual Sports

events played with opposite opponent with a minimum of 1 and a maximum of 3 players each side(Chess, martial arts, table tennis and badminton.)

Team Sports

events played with minimum of five and a maximum of twelve per team inside the playing area. (Basketball, volleyball and soccer.)

Physical Fitness

a capability that should be treated with extreme care for one to lead a normal life

Physical Fitness

the quality of a person’s body responses to life’s demand.

Physical Fitness

the capacity of each individual to accomplish daily tasks with alertness and vigor.

Physical Fitness

ability to carry out daily tasks with vigor and alertness without undue fatigue and with ample energy to enjoy leisure time and to meet unforeseen emergencies.

Physical Fitness

utilizes a well-organized program implemented with DILIGENCE and DISCIPLINE

3 Things to consider before an Activity

1. Heart Capabilities

2. Know your limits by means of PMHR and THR

3. Know your Fitness goal with FITT Principles

Heart

made up of cardiovascular muscles that get strong through exercise

Personal Maximal Heart Rate

determined by deducting the age of individual from the highest heart rate

Personal Maximal Heart Rate

220-age=PMHR

Training Heart Rate

number of the heart beats after the exercise

Low THR

PMHR x .6

High THR

PMHR x .8

Fitness Goal

goal to improve physical fitness level.

FITT Principle

designed to incorporate the principles of physical activity into a personal fitness plan

Frequency

How often will be the exercise?

Intensity

How hard is the workout?

Time

How long is the workout?

Type

What type of exercise is to be done

Components of Physical Fitness

Health Related Components &

Health Related Components

factors that are related to how well the system of your body works

Body Composition

relationship between fat tissue and lean body tissue such as muscle, bone, blood, skin, and organs

Body Composition

the percentage of body weight which is fat, muscle or bone.

Ectomorph

often below the average weight for their height and have a skinny appearance.

Mesomorph

has a larger frame (bone structure) as the endomorph does, but a low body fat percentage as the ectomorph has

Mesomorph

the aspiring body type that everybody wants.

Endomorph

usually be larger in appearance with heavier fat accumulation and little muscle definition

Cardio-(vascular) respiratory Endurance

the ability of the heart, blood vessels, and the lungs to deliver essential oxygen to the working muscles and to remove waste materials from the body.

Cardio-(vascular) respiratory Endurance

The body’s ability to continuously take in and process the amount of oxygen that is needed for a demanding task for long period.

Flexibility

the ability of the joints to move throughout the full range of motion

Flexibility

the capacity of the muscles and joints to move in a wider range of motion including stretching, flexing, rotating, and bending

Ball and Socket joint

A joint in which a ball moves within a socket so as to allow rotary motion in every direction within certain limits

Hinge joint

a bone joint in which the articular surfaces are molded to each other in such a manner as to permit motion only in one plane

Muscular Endurance

the ability of a muscle or muscle group to exert repeated muscular contractions against a resistance for an extended period of time

Isotonic contraction

Occur when muscles change length during a contraction.

Isometric contractions

Occur when muscles do not change length during a contraction.

Strength

the ability of a muscle or muscle group to exert one maximal force against a resistance.

Strength

Strength of the different parts of the body like hands, arms, legs, trunks, and muscles

Dynamic Strength

the component found in repeated muscle contraction.

Explosive Strength

apparent in those activities requiring movement, speed, and sudden changes in direction.

Static Strength

requires little muscle shortening and is necessary in overcoming a heavy resistance.