physical education

anatomical postion

refers to a standardized posture where the body stands upright, facing forward with arms at the sides and palms facing forward

supine, prone, right/left lateral recumbent, tredenlenburg’s position, fowler’s position

anatomical positions

supine

lying on the back, face up (used for access to the thoracic cavity in surgery)

prone

lying on the stomach, face down (used for spinal surgeries or respiratory improvement)

right/left lateral recumbent

lying on the left or right side (used for accessing certain saides of the body)

tredelenburg’s position

lying flat on the back with the head lower than the feet (used in surgery and to improve venous return)

fowler’s position

sitting up straight or with a slight lean (used to assist with peritonitis)

reference position

a universally accepted stance used to describe the locations and directions of the human body

anatomical directional terms

describe the position of the body structures based on the anatomical position, ensuring precise communiccation

medial

toward or closer to the midline of the body (the nose is medial to the eyes)

lateral

away from the midline of the body (the ears are lateral to the eyes)

superior (cranial)

toward the head or upper part of a structure (the head is superior to the neck)

interior (caudal)

toward the lower part of a structure or closer to the feet and away form the head (the feet are inferior to the knees)

anterior (ventral)

refers to the front of the body (the chest is anterior to the spine)

posterior (dorsal)

refers to the back of the body (the spine is posterior to the chest)

proximal

closer to the point of attachment to the body or the trunk (the fingers are distal to the wrist)

superficial

toward or near the surface of the body (the skin is superficial to the muscles)

deep

away from the surface, further into the body (the bones are deep to the muscles)

unilateral

refers to something that is on one side of the body (a unilateral injury to the right knee is affected)

bilateral

refers to something that affects both sides of the body (a rash on both arms would be bilateral)

ipsilateral

on the same side of the body (the right arm is ipsilateral to the right leg)

contralateral

on the opposite side of the body (the right arm is contralateral to the left leg)

palmar

referring to the palm of the hand

plantar

reffering to the sole of the foot

anatomical planes

imaginary flat surfaces that divide the body into different sections. They help describe the locations and movements of body part relative to these divisions.

Sagittal Plane

Divides the body into right and left portions.

Midsagittal (median) plane

Divides the body into equal right and left halves.

Parasagittal plane:

Divides the body into unequal right and left portions.

Coronal (Frontal) Plane

Divides the body into anterior (front) and posterior (back) portions.

Transverse (Horizontal) Plane

Divides the body into superior (upper) and inferior (lower) portions.

Oblique Plane

Any plane that cuts through the body at an angle other than 90 degrees to the sagittal, coronal, or transverse planes.

Anatomical Movement Terms

Anatomical movement terms define joint motions in the body and are used in physical therapy, medicine, and exercise science to explain body movements.

Flexion

Decreasing the angle between two body parts, usually bringing them closer together (e.g., bending the elbow or knee).

Extension

Increasing the angle between two body parts, moving them farther apart (e.g., straightening the elbow or knee).

Abduction

Movement away from the midline of the body (e.g., raising your arm or leg sideways).

Adduction

Movement toward the midline of the body (e.g., lowering your arm or leg back toward your body).

Medial (internal) rotation

Rotating a limb toward the midline of the body (e.g., rotating the arm so the palm faces inward).

Lateral (external) rotation

Rotating a limb away from the midline of the body (e.g., rotating the arm so the palm faces outward).

Circumduction

Circular movement of a limb that involves a combination of flexion, extension, abduction, and adduction (e.g., moving the arm in a circular motion at the shoulder).

Pronation

Rotation of the forearm or foot where the palm or sole is turned downward (e.g., turning the palm to face downward).

Supination

Rotation of the forearm or foot where the palm or sole is turned upward (e.g., turning the palm to face upward).

Dorsiflexion

Moving the top (dorsum) of the foot upward, toward the shin (e.g., lifting the foot off the ground at the ankle).

Plantarflexion

Moving the foot downward, pointing the toes away from the leg (e.g., pressing down on a gas pedal, tiptoes)

Inversion

Turning the sole of the foot inward, toward the midline of the body.

Eversion

Turning the sole of the foot outward, away from the midline of the body.

Elevation

Raising a body part (e.g., shrugging your shoulders).

Depression

Lowering a body part (e.g., lowering your shoulders after a shrug).

Protraction

Moving a body part anteriorly (forward) (e.g., moving the shoulder blades apart, pushing your shoulders forward).

Retraction

Moving a body part posteriorly (backward) (e.g., pulling the shoulder blades together, pulling your shoulders back).

Opposition

Movement that brings the thumb and a finger together (e.g., touching the thumb to the pinky).

Physical Education

It is an educational process which uses physical activities as a means to help people acquire skills, fitness, knowledge, and attitudes that contribute to the development of their well-being as a whole person, such as physical, mental, social, emotional and spiritual.

Physical Aspect

Mental Aspect- Our Nervous System is divided into two: the Central Nervous System and the Peripheral System, in which this two system played a very important role in our movements as well as in making our right decision. Physical activities helps us to condition and develop our mind to become more active and alert.

Social Aspect- Physical activities can be a great way in meeting new people and build friendships.

Emotional Aspect- Physical activities increases endorphin levels, which in turn boosts your mood, and also help us to lessen our anxiety.

The basic knowledge about Physical Education would help individual to appreciate and encourage in engaging more in physical activities. Engaging in physical activities would develop our cardiovascular, endurance and strength.

Emotional Aspect

Physical activities increases endorphin levels, which in turn boosts your mood, and also help us to lessen our anxiety.

Physical Fitness

refers to a condition of wellbeing and health as well as the capability to perform sports, work, and daily tasks. It is generally obtained through a proper and balanced diet, regular physical activities (from moderate to vigorous), as well as having an adequate rest.

Health-Related Components

Elements that contribute to our health, they are crucial for maintaining a healthy lifestyle and reducing the risk of chronic diseases.

Skill-Related Components

Specific abilities that contribute to athletic performance. These components are often developed through practice and training.

cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition

health-related components

Cardiovascular Endurance

-How efficiently your heart, blood, vessels, and lungs to supply oxygen rich blood to working muscles during physical activity, like running, walking and cycling. Also called aerobic fitness

Muscular Strength

- The maximum amount of force that a muscle can exert against some form of resistance. Can be measure by the largest weight a person could lift or the largest body they could push or pull.

Muscular Endurance

-The ability of muscles or a group of muscles to perform repeated movements (or to hold a particular position) for an extended period of time

Flexibility

The range of motion your joints or the ability of your joints to move freely. Help in preventing injuries, improve posture and increase an individual’s range of motion.

Body Composition

The percentage of fat in your body compared to your lean body mass.

· Agility

- The ability to rapidly and accurately change the direction of the body at speed.

- Essential for sports like basketball, soccer, and tennis

· Balance

- The ability to maintain equilibrium when stationary or moving.

- Important for sports like surfing, skating and gymnastics

· Power

- The ability to contract muscles with speed and force in one explosive act.

- Essential for sprinting, jumping, and throwing

 · Speed

- The ability to move all or part of the body as quickly as possible

 · Coordination

- The ability to move different body parts together smoothly and efficiently

· Reaction Time

- The ability to respond to a stimuli quickly

Physical

- Taking care of your body through exercise, sleep, and hygiene

Emotional

- managing your feelings, coping with stress, and building resilience

Social

- Building strong relationships, connecting with others, and feeling a sense of belonging

Occupational

- Finding satisfaction in your work

Spiritual

- Allows us to be in tune with our inner selves

Intellectual

- Encourages us to engage in creative and mentally-stimulating activities, and requires a life-long learning

Environmental

- refers to leading a lifestyle that values the relationship between ourselves, our community and our environment

Financial

- the process of learning how to successfully manage financial expenses

BODY MASS INDEX (BMI)

A tool that healthcare providers use to estimate the amount of body fat by using your height and weight measurements.

Quetelet Index

BMI also referred to?

Adolphe Quetelet

The BMI was named after the Belgian mathematician, who developed the formula in the 19th century.

metric system and imperial system

Two types of calculating the BMI

BMI= weight (kg) / height (m)^2

Metric System (Kilograms and Meters)

BMI = weight (lbs) x 703 / height (in)^2

Imperial System (Pounds and Inches)

• Under 18.5

-described as underweight

• Between 18.5 and 24.9

- described as normal/healthy

• Between 25 and 29.9

- described as overweight

• Between 30 and 39.9

- described as obese

• 40 or over

- described as severe obesity

a dance workout that requires you to use your entire body for movement. High energy dance class, features interval that help improve cardiovascular fitness while enhancing balance, coordination, agility, and strength.

Zumba

CrossFit (CF)

-workout are high intensity squatting based on movements like Greightifting, running, jumping, etc. Workouts are constantly varied and aimed to build stamina, strength, speed

Yoga

- an ancient system of physical, mental, and spiritual practices. Aims to create union between body, mind, and spirit and can include physical postures, techniques, and meditation

Bodyweight Training

- also known as Calisthenics Art of working out with only your body weight as resistance.

Biking/Cycling

- has many benefits whether riding a bike outdoors or using a stationary bike, gym or spin class. Shown to improve overall health, increase fitness, and provide lifestyle benefits such as reduced emission when used as transportation

Physical Fitness Test

- standardized test prepared by the former Bureau of Education and School Sports (BPESS)

-gives information about the status of overall fitness.

Pre-Test

-conducted at the start of the school year to assess fitness levels

- taken at the end of the year to compare progress and guide future activities

1. Individuality

everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state.

2. Specificity

- improving your ability in a sport is very specific. It emphasizes that training should be specific to the coal. The exercises you perform should be relevant to the sport or physical ability you want to improve. For example, if you're training for a marathon, your focus should be on endurance training rather than just strength training.

3. Progression

refers to gradually increasing the difficulty of your exercise routine to continue making gains. As the body adapts to a certain workload, you need to increase the intensity, frequency, or duration of exercises to keep improving.