Knowt
P.E 1
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).
Fitness - A Major Goal of Physical Education
To live the "good life" means that an individual s
atisfies 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. It is the result of the following factors:
good medical and dental care;
proper nutrition;
adequate rest and relaxation; and
regular physical activity and or exercises.
Being physically fit means being able to perform one's daily task efficiently without undue fatigue and still have an extra energy to enjoy leisure activities. (3) three important aspects that an individual should be able to meet in order to be considered physically fit. These include:
1. Being able to perform one’s daily tasks without getting too tired before the end of the day. These daily activities include:
a. Waking up in the morning to prepare for school or work.
b. Going to school or office on time.
c. Attending classes regularly
d. Doing assignments in the library.
e. Meeting other individual, classmates and peer groups
f. Going home.
g. Doing homework and household chores.
2. Enjoying leisure time in some form of recreational activities.
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
Recreation takes place in the form of:
a. Watching TV or movies.
b. Talking to friends over the phone.
c. Reading books and magazines articles
d. Doing arts and crafts.
e. Listening to radio
f. Playing sports.
3. Meeting emergency demands such as:
a. Doing important errands
b. Performing social obligations
c. Attending to visitors
d. Attending to household problems
Components of Physical Fitness:
The health-related components:
1. Flexibility
2. Cardiovascular Endurance
3. Muscular Strength
4. Muscular Endurance
5.Body Composition1. Flexibility
2. Cardiovascular Endurance
3. Muscular Strength
4. Muscular Endurance
5.Body Composition
The 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.
A. 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
1. Concentric Contraction - refers to muscles that shorten during exercise
2. Eccentric Contraction - refers to the muscle that lengthens during an exercise
Most common example of isotonic contraction is calisthenics 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
B. Muscular Endurance - refers to the ability of the muscle to endure a sub maximal effort
C. 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
D. Flexibility - is the ability of the muscles and joints to go through a full range motion
Flexibility is influenced by three factors:
1. Structure of the joints;
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle tissue that connects the joints.
It involves four basic movements, namely:
1. Flexion (bending of a body segment)
2. Extension (straightening a body segment)
3. Abduction (moving a limb away from the body)
4. Adduction (moving a limb toward the body)
Types of Stretching (Basic Methods Used to Develop Joint Flexibility)
1. Ballistic Stretching - uses muscle contractions to force muscle elongation bobbing bobbing (i.e. up and down) movement quickly elongates the muscle with each repetition
2. Static Stretching - involves slowly stretching a segment of the body to the farthest point and holding that position for at least 15-30 seconds.
3. 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).
4. 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.
Fitness Benefits of Flexibility Exercise
1. Increased range of muscle joint motion;
2. Reduced muscle stiffness and increased body relaxation;
3. Improved blood circulation in specific body segment;
4. Reduced incidence of injury during a major sport event; and
5. Reduced risk of cardiovascular problems in exercise.
E. 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.
1. An ectomorph body type
- is characterized as lean and small body build with greater surface area to mass ratio.
- Bone size is relatively small with slender limbs and low muscle mass.
2. 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.
3. An endormorph 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
II. Performance Related Fitness
It refers to the quality of one's movement skill. It includes 5 general components namely:
1. 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.
2. 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.
3. Agility - is the ability of an individual to quickly shift or change direction of the body from one point to another.
4. 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.
5. 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.
Benefits of Physical Fitness
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Neuromuscular Skill.
- The smooth, efficient coordination of the muscular system is improved because of regular participation in physical activity.
7. 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.
8. Improvement of Personality and Social Skills.
- Participation in games and sports aids in improving the personality and in developing desirable social skills.
9. 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.
10. General Growth.
- The physically fit person usually possesses a high degree of general resistance, which enables him in avoiding minor illness.
