PHYSICAL EDUCATION/FITNESS/NUTRI

Physical

relating to the body

Education

systematic instructions or training

Physical Education

• It is an integral part of the education program purposely to promote the optimum holistical development through total movement in the performance of selected physical activities.- (Andin, 2002)

• It serves to develop the body, mold the character, and discipline the mind, as a medium of man’s total, intellectual, and developmental education using experiences centered in movements.

Mens Sana En Corpore Sano

• The slogan for physical education from the days of ancient Greece until the present is:

  ____________ = “Sound Body in a Sound Mind”

*Biological function

*Integrative function

*Social function

Functions of Physical Education

Biological Function

the enhancement of the individuals’ growth and development through body movement

Integrative Function

the personality integration achieved through participation in physical activities.

Social Function

transmitting of values and standards that are consistent with the needs and ideals of society.

Objectives of Physical Education

Physical development

Social development

Emotional development

Mental development

Physical development

an individual who participates actively will develop and maintain good health and high level of physical fitness.

Social development

participation in Physical Education activities provides opportunities for the acquisition and practice of desirable social traits necessary for adjustments to happy living and to social life in general.

Emotional Development

the informal nature of physical education offers opportunities for the development of expression and emotional traits needed for emotional mastery

Mental development

develops their as they learns the principles of underlying movement, as the learner acquires knowledge and understanding of rules and strategies of games and sports as well as dance instructions, and the ability to analyze and give judgements.

Physical Fitness

It is a physical state of well-being that allows people to perform daily task or activities efficiently without undue fatigue and still have an extra energy to enjoy leisure time

Components of Physical Fitness:

1. Health-Related Components

2. Skills-Related

Health-Related Components

It is the function of a body’s adaptation to exercise. Also, the ability to become and stay physically healthy.

(Muscular Strength, Muscular Endurance, Cardiovascular Endurance, Flexibility, Body composition)

Muscular strength

refers to the ability of the muscle to exert maximum effort in brief duration. It may be developed through isotonic, isometric, and isokinetic.

Isotonic Contractions

- voluntary contractions in which muscles change in length alternately. The muscle contracts at varying speed against a resistance.

Concentric - shorten during exercise

Eccentric Contraction- refers to the muscle that lengthens during an exercise

Isometric contraction

contractions in which the muscles are contracted against an immovable resistance. There is no changes in length during exercise.

Isokinetic Contractions

contractions is similar to isotonic contractions but muscles are exposed to fixed machines.

Muscular Endurance

is the ability of the muscles to resist fatigue when performing multiple repetitions against a submaximal load for a long period of time.

Cardiovascular Endurance

is the ability of the heart and lungs to function efficiently and effectively over a prolonged period of time.

Flexibility

• Ballistic

• Static

• Dynamic

• Proprioceptive neuromuscular facilitation

ability to move the joint throughout its entire range of motion without pain.

Types of stretching ( flexibility)

- ______: bouncing

- _________: hold

- _______: momentum

-__________(PNF) - contract-relax

Body Composition

is the relative amount or proportion of lean body mass to fat body mass.

Ectomorph

Mesomorph

Endomorph

( body composition)

Somatotypes: (Sheldon, 1940s)

__________- lean and small body

__________ - predominance of muscles

__________ - characterized by a relative predominance of soft roundness ( Fat)

Skill-Related Components

It is the quality of one’s movement skill. It also enhances one’s performance in athletic or sports events (Agility, Balance, Power, Speed, Coordination, Reaction Time)

Agility

______ Is the capacity to change the direction of the body quickly and effectively.

Balance

It involves vision, reflexes, and the skeletal muscular system which provides the maintenance of equilibrium.

Power

– is the ability of the muscle to release maximum force in the shortest possible Time.

Speed

It is the ability to move one’s body from one point to another in a shortest possible

Coordination

_____’’’– It is the ability to integrate the sense with muscles to produce accurate and smooth body movement.

Reaction Time

________– It is the time required to respond or initiate a movement as a result of a given stimulus

NUTRITION

• refers to the food that we intake, which is the key to any level of physical conditioning. It involves the nutrients that get into the body through the regular meals and snacks.

• it also refers to the substance in food that provides structural or functional components or energy to the body.

Food group

• Carbohydrate

• Protein

• Fat

• Vitamin/ mineral

CARBOHYDRATE

- rich in bold foods

- the energy giving foods

- main component of these foods is starch, ehich is turned into sugar needed to produce energy

PROTEIN

- building blocks of the body as they build and repair body tissues.

- provides energy reserves when carbohydrate and reserves are used up.

FAT

- needed for body lubrication and insulation.

- protects the internal organs and provide essential fatty acids, but they are relatively inefficient in the production of energy.

VITAMIN / MINERAL

- body regulator of metabolic processes.

- source of most vitamins and minerals are green leafy and yellow vegetables and fruits.

NUTRIENTS

- compounds in food essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.

6 essential nutrients

* Protein

●Carbohydrates

●Lipids

●Vitamins

●Minerals

●Water