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PHYSICAL EDUCATION
“move to learn, learn to move”
• is an integral part of the education program purposely to promote optimum development of an individual. (Andin, 2002)
Importance of Physical Education
Physical Development- attainment of physical skills, maintain good health, high level of physical fitness, improved growth and development.
Social Development- provide opportunities for the development of enviable social traits.
Emotional Development- offers opportunities for self-expression and emotional mastery.
Mental Development- develops mental capacities, obtains knowledge and understanding, enhances critical thinking how activities are done.
Legal Bases of Physical Education
physical education is important to development character, promote a healthy lifestyle, sets a person up for a happy and productive youth life.
1987 Philippine Constitution- “The state shall promote Physical Education and encourage sports program, league competition, and amateur sports including training for international competition to foster self-discipline, teamwork and excellence for the development of a healthy and alert citizenry.”
Contribution of Physical Education
· Developing optimum physical development and health.
· Produce individuals who contribute to economic well-being.
· Train in good leaders with moral integrity of highest order.
· Develop creativity and innovativeness inspired by.
· Install love of and pride for preservation
BASIC ANATOMY AND PHYSIOLOGY
Systems of the Human body
THE HUMAN SKELETAL SYSTEM
The skeletal system provides support and protection for the body’s internal organs while also serving as an attachment point for muscles.
The skeletal system consists of the following:
• Bones • Tendons • Ligaments •Cartilage
BONES
• Bones provide the structure and protection for our bodies.
• Bone is living tissue that makes up the body’s skeleton.
• 300 bones for baby and 206 bones in adult.
• The manufacture of red and white blood cell.
TENDONS
• connective tissue that attaches muscle to bone.
• A tendon serves to move the bone or structure.
LIGAMENTS
• connective tissue that attaches bone to bone.
• Serves to hold structures together and keep them stable.
CARTILAGE
• cartilage is a strong, flexible connective tissue that protects your joints and bones.
PRINCIPAL TYPES OF BONES
Long Bones- these bones are longer than they are wide and provide leverage for movement.
Short Bones- short bones have a squat cubed shape and are approximately equal in length, width, and thickness.
Flat Bones- these bones are thin and often curved.
Irregular Bones- these bones do not conform to the shapes of the other 3 types.
TWO MAIN GROUPS OF SKELETAL SYSTEM
AXIAL SKELETON
Central skeleton that protects and supports vital organs. made up of the bones in your head, neck, back, and chest.
THE SKULL- It surrounds and shields the brain, brainstem, and eyes from external forces. It contains 22 bones, composing of cranial and facial bones.
HYOID- Protects the esophagus and facilitates a wide range of movements involving speaking and swallowing.
TRUNK- The central part of the body which consists of the vertebral column, sternum, (chest bone), and the ribs.
APPENDICULAR SKELETON
Facilitates movement and provides attachment points It includes the bones of the arms, legs, shoulders, and pelvis.
UPPER EXTREMITIES- s a functional unit of the upper body.
LOWER EXTREMITIES- refers to the part of the body from the hip to the toes.
UPPER EXTREMITIES:
1. CLAVICLE- Collar bone; double-curved, long bone which holds shoulder joint and arm away from thorax so upper limb can swing freely.
2. ARM BONES- Arm bones consist of the humerus, radius, and ulna. These bones serve essential roles in supporting the upper limb and providing attachment points for the muscles responsible for arm movement.
3. SCAPULA- Shoulder blade; flat, triangular bone with horizontal spine separating fossae. Site of attachment for muscles of arm, and chest.
4. THE HAND- Hand bones consist of the carpals, metacarpals, and phalanges. They consist of carpal bones (wrist), metacarpals (palm), and phalanges (fingers).
5. THE CHEST- The sternum and ribs protect vital organs and facilitate breathing. The sternum shields the heart, lungs, and stomach while also serving as an attachment point for tendons.
6. THE SPINE- The spine provides structural support for the entire body. Allowing us to stand upright. It surrounds and protects the spinal cord and nerves, which are essential for transmitting signals between the brain and the rest of the body.
LOWER EXTREMITIES
1. THE PELVIS- The pelvis consists of three fused bones: the ilium, ischium. and pubic bone. These bones serve several crucial functions in the human body.
2. FEMUR- The upper leg bones include the femur (thigh bone), which is the longest and strongest bone in the body. It forms a ball-and-socket joint with the hip bone and the knee joint with the lower leg bones. Supports body.
3. PATELLA- patella (kneecap) connects with the upper and lower leg bones through muscles and ligaments, contributing to knee movement.
4. TIBIA- In the lower leg bones we have the tibia, which is longer and thicker. It bears weight and articulates with the femur at its superior end and the tarsals at its inferior end.
5. FIBULA- The fibula, located laterally, doesn’t bear direct weight but serves as an attachment point for leg muscles. It articulates with the tibia and tarsal bones.
6. THE FOOT- The foot bones include the tarsals (7 bones allowing minor adjustments to foot position), the metatarsals (forming the forefoot), and the tiny phalanges (toe bones) that articulate with metatarsals and allow flexible toe movements.
THE MUSCULAR SYSTEM
MUSCULAR SYSTEM
human body is composed of 650 individual muscles which are attached to the skeleton, and provide the pulling power for us to move around.
muscles are composed of thousands of fibers or cells which serve as structural units.
• Give shape to the different parts of the body
• Provide movement for the body
• Serve for postural support
• Produce heat during periods of cold stress
Characteristics of Muscles
EXCITABLE ability to respond to a certain stimuli
CONTRACTILE ability of muscle to shorten or thicken
EXTENSIBILITY able to be extended or stretched.
ELASTICITY returns to its original shaper after extension
Functions of the Muscular System
Movement- Skeletal muscles collaborate with the skeletal system to generate voluntary movements.
Posture and Stability- Muscles aid in sustaining posture and stabilizing joints.
Digestion- Smooth muscles in the digestive tract facilitate the movement of food through the digestive system.
Heat Production- Muscle contractions generate heat, crucial for regulating body temperature.
Respiration- The diaphragm and intercostal muscles are pivotal for breathing.
Circulation- Cardiac muscles propel blood, while smooth muscles in blood vessels regulate blood flow and pressure.
How muscles work?
Excitement- Signals from your brain prompt muscle activation.
Action- Muscles respond by contracting upon receiving the signals.
Movement- The contraction of muscles applies force on bones, leading to movement.
Relaxation- Following contraction, muscles relax to prepare for the next action.
Muscular System
• When a muscle contracts (bunches up), it gets shorter and so pulls on the bone it is attached to. When a muscle relaxes, it goes back to its normal size.
Types of Muscles
Involuntary muscles- are muscles which are not under our conscious control.
Voluntary muscles- are muscles which are under our conscious control, so we can move these muscles when we choose to.
3 Types of Muscle Tissue
SMOOTH MUSCLES- Unstriated/Involuntary
An involuntary muscle found in the internal organs and blood vessels. It is in the stomach and intestines where it helps with digestion and nutrient collection.
CARDIAC MUSCLES- Heart muscles
An involuntary muscle found only in the heart. They help your heart pump blood throughout your body, They’re involuntary muscles that your autonomic nervous system controls.
SKELETAL MUSCLES-Striated/Voluntary
A voluntary muscle attached to the skeleton, comprise 30 to 40% of your total body mass. Muscles that connect to your bones and allow you to perform a wide range of movements and functions
Types of Skeletal Muscles
• Type I – red muscle which produces a small amount of force, contracts slowly and resists fatigue well.
• Type IIa – pink muscle which produces a medium amount of force, contracts quickly and has a medium resistance to fatigue.
• Type IIx – white muscle which produces a large amount of force, contracts very quickly but fatigues quickly.
MUSCLES OF THE BODY
1. DELTOID- The deltoid is responsible for the abduction of the shoulder (moving the arm out and away from the body)
2. FRONTALIS- a muscle which covers parts of the forehead of the skull and is also responsible for facial expressions.
3. PECTORALIS MAJOR- The pectoralis major is responsible for the adduction of the shoulder (moving the arm towards the body) and the shoulder horizontal flexion (moving the arm forwards in front of the body).
4. BICEP- Biceps are responsible for flexing the elbow (bending the arm).
5. EXTERNAL OBLIQUES- The external obliques are responsible for trunk rotation (twisting the body).
6. RECTUS ABDOMINIS- also known as the “abdominal muscle” a muscle in the front of the abdomen that helps with breathing, coughing, and crunches.
7. HIP FLEXORS- The hip flexors are responsible for hip flexion (moving the knee up to the chest).
8. QUADRICEPS- The quadriceps are responsible for extending the knee (straightening it).
9. TIBIALIS ANTERIOR- The tibialis anterior is responsible for dorsiflexion of the ankle (bringing the toes up in the direction of the shin)
10. TRAPEZIUS- Large, paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm.
11. TRICEPS- Triceps are responsible for extending the elbow (straightening it)
12. LATISSIMUS DORSI- The Latissimus dorsi are responsible for shoulder adduction (moving the arm towards the body).
13. GLUTEUS MAXIMUS- The gluteus maximus is responsible for hip extension (moving the leg backwards).
14. HAMSTRINGS- The hamstrings are responsible for flexing the knee (bending the leg).
15. GASTROCNEMIUS- The gastrocnemius is responsible for plantar flexion of the ankle (pointing the toes downwards).
THE CIRCULATORY SYSTEM
THE ROLE OF THE HEART, BLOOD AND BLOOD VESSELS
THE HUMAN CIRCULATORY SYSTEM
FUNCTION- To transport blood, oxygen and nutrients to the body. The circulatory system delivers oxygen and nutrients to cells and takes away wastes.
Has three main parts: the heart, blood vessels and blood
THE HEART- It heart is a fist-sized organ works as a pump to move the blood around the body.
It has four chambers- two atria (upper chambers) and two ventricles (lower chambers).
How heart work with other organs?
NERVOUS SYSTEM- control your heart rate. It sends signals that tell your heart to beat slower during rest and faster during stress.
ENDOCRINE SYSTEM- sends out hormones. These tell your blood vessels to constrict to relax, which affects your blood pressure.
Let’s examine how blood flows through the heart.
1. The right atrium takes in blood carrying carbon dioxide.
2. Blood is squeezed down into the right ventricle and taken to the lungs, where oxygen replaces carbon dioxide.
3. Oxygen-carrying blood from the lungs enters the left atrium.
4. Blood is pumped into the left ventricle and starts its journey again throughout the body.
BLOOD- It is a special fluid primarily contained within the blood vessels providing the body with nutrition, oxygen, and waste removal.
Our blood has four main components:
RED BLOOD CELLS carry oxygen, nutrients and wastes.
-(Erythrocites) represents 40-45% of your blood volume.
WHITE BLOOD CELLS fight diseases and protect the body from infection.
-(Leukocites) 1% of your blood, essential for good health and attack foreign bodies.
PLATELETS gather at the site of injury and help the clotting process. (-controls bleeding)
PLASMA straw-coloured liquid where the other components float in.
-liquid portion of the blood.
-yelowish in color, made up of mostly water, but also contains proteins, sugars, hormones and salt.
BLOOD VESSELS- These are tubes or channels that carry blood throughout our body.
There are three types of blood vessels-veins, arteries and capillaries. Each one differs in size and structure.
ARTERY- It has the thickest wall of all three, which supplies all of your organs with blood.
CAPILLARY- It has the thinnest wall to allow substances such as oxygen and sugars to pass through its wall into or out of the blood.
VEIN- It is less muscular and stretchy than an artery, which carries oxygen-poor blood and return it to your heart.
Each type of blood vessel has a unique role in the circulatory system.
ARTERY- Carries blood away from the heart
CAPILLARY- Assists in the exchange of substances between the blood and tissues.
VIEN- Carries blood back towards the heart.
RESPIRATOR SYSTEM
The role of the respiratory system, is to move air into the body and remove waste products. Body cells require oxygen for respiration.
NOSE- Air makes its initial entrance to the body through the opening in the nose called the nostrils.
PHARYNX- muscular pharynx (throat) carries air into the respiratory tract and foods and liquids into the digestive system.
LARYNX- Larynx (voice box) is located between pharynx and trachea. It has a framework of cartilage that protrudes in the front of the neck and some tissues is referred to as the Adam's apple.
TRACHEA- It’s often called the “windpipe,”’ is like a special tube in your throat. Its job is to conduct air between the larynx and the lungs allowing you to breathe and talk.
BRONCHI- They are like the branches of a tree inside your lungs: They let the air go inside your lungs.
BRONCHIOLES- Each bronchus divides into smaller tubes called bronchioles, which the air passes through.
ALVEOLI- Alveoli are located at the end of each bronchiole. Alveoli are air sacs which facilitate gas exchange. There are millions of them in the lungs.
LUNGS- They extract the oxygen your body needs when you breath in. When you breathe out, they take out the carbon dioxide.
DIAPHRAGM- It is a dome-shaped muscle that helps you breathe. It helps your lungs expand and fill with air and contract when it exhales the air out.
Physiology of the Respiratory System
Pulmonary Ventilation- is the movement of air into and out of the lungs, as in breathing. These are two phases of ventilation; INHALATION and EXHALATION.
PHYSICAL FITNESS:
HEALTH-RELATED FITNESS
Physical fitness is the capacity of the body to do activities without undue exhaustion.
Physical fitness can be divided into two distinct categories: components of health-related fitness and components of skill-related fitness.
HEALTH-RELATED FITNESS
Exercises that are done with the intention of improving one’s physical health and maintaining a healthy lifestyle are included in the concept of health-related fitness.
The five components of health- related fitness include: cardiovascular endurance, muscle strength, muscular endurance, flexibility, and body composition.
SKILL-RELATED FITNESS
Skill-related fitness is the capacity to perform during games and sports. This level of physical fitness is needed to be able to perform the more technical parts of a wide range of sports.
The five components of skill-related fitness include: agility, balance, coordination, power, reaction time, and speed.
CARDIOVASCULAR ENDURANCE
Cardiovascular endurance is the ability of the lungs, heart, and blood vessels to deliver enough oxygen to the cells to meet the needs of long- term physical activity.
Getting stronger in your heart and lungs can make it easier for you to carry out the tasks you need to do every day. Jogging, running, cycling, and swimming can enhance cardiovascular endurance.
MUSCULAR STRENGTH
Muscular strength is the capacity of the muscle to produce force during a relatively short period of time. Push-ups, sit-ups, lifting, squats, and lunges promote muscular strength.
MUSCULAR ENDURANCE
Muscular endurance is the highest amount of force that a muscle group is able to pull or push in a single contraction. Circuit training, and bodyweight exercises are all good ways to build muscle endurance.
FLEXIBILITY
Flexibility is the ability of a joint or group of joints to mow range of motion without pain or restriction.
Even though flexibility varies a lot from person to person, everyone needs to stay within certain minimum ranges to keep their joints and bodies healthy. Squats, lunges, and stretching can enhance the body’s flexibility.
BODY COMPOSITION
Body composition is how much of your body is made up of fat, bone, and muscle. Body composition is a way for health professionals to figure out if a person is at a healthy weight for their body.
Nutrition and exercise are critical for improving body composition. Burpees, pushups, squat jumps, lunges, and planking can improve body composition.
LET’S WRAP IT UP!
Physical fitness is the capacity of the body to do activities without undue exhaustion.
Cardiovascular endurance is the body's ability to provide enough oxygen to the cells for long-term physical exertion.
Muscular strength is the capacity of the muscle to produce force during a relatively short period of time.
Muscular endurance is the highest amount of force that a muscle group is able to pull or push in a single contraction.
Flexibility is the ability of a joint or group of joints to move through their full range of motion without pain or restriction.
Body composition is how much of your body is made up of fat, bone, and muscle.
Speed is the maximum rate at which a person can move or cover a distance in a certain amount of time.
Agility is the capacity to shift or change the orientation of the body rapidly from one point to another.
Balance is the ability to keep your body in place.
Coordination is the ability to move in a way that is smooth, accurate, and under control.
Power is the ability to perform one maximum effort in the shortest possible time.
Reaction time refers to the rate at which an athlete reacts to an external stimuli.
MOVEMENT AND POSITIONS OF THE HUMAN BODY (Terminologies)
ANATOMICAL POSITIONS OF THE HUMAN BODY
Anatomical Position: The standard position of the body standing upright, facing forward, arms at the sides with palms facing forward, and feet together.
Supination: Lying flat on the back, facing upward. Pronation: Lying flat on the stomach, facing downward. Lateral Position: Lying on one side of the body,
Types of Movements in the Human Body
1. Flexion: Decreasing the angle between two body parts (e.g., bending the elbow).
2. Extension: Increasing the angle between two body parts (e.g., straightening the elbow).
3. Abduction: Moving a body part away from the midline (e.g., raising the arms to the side).
Medial (Internal) Rotation: Rotating a body part toward the midline (e.g., turning the thigh inward) Lateral ([External) Rotation: Rotating a body part away from the midline (e.g., turning the thigh outward)
Circumduction: A circular movement that combines flexion, extension, abduction, and adduction (e.g, moving the arm in a circular motion).
Types of Movements in the Human Body
1. Pronation: Rotating the forearm so the palm faces down or backward.
2. Supination: Rotating the forearm so the palm faces Up or forward.
3. Elevation: Moving a body part superiorly (e.g., shrugging the shoulders)
4. Depression: Moving a body part inferiorly (e.g., lowering the shoulders),.
5. Dorsiflexion: Raising the foot upwards (toes toward the shin).
6. Plantarflexion: Pointing the toes downwards (away from the shin),
7. Opposition: Movement of the thumb across the palm to touch the fingertips.
8. Reposition: Moving the thumb back to its anatomical position:
9. Inversion: Turning the sole of the foot inward.
10. Eversion: Turning the sole of the foot outward.