PHYSICAL EDUCATION MIDTERMS

PHYSICAL EDUCATION

  • came from latin words "physica" meaning physics and "educatio" meaning training of the bodily organs and powers with a view to promotion of hearts and vigor
  • “Education through the physical," aiming to develop physical competence and knowledge of movement and safety.
  • utilizes the learning of large muscle activities such as organized sports, gymnastics, dance, aquatics, and calisthenics
  • physical education promotes physical development and well-being of the individual

ARTICLE XIV SECTION 19 OF THE 1987 CONSTITUTION "the state shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for the international competitions to foster self-discipline, teamwork, and excellence for the development of healthy and alert citizenry"

REPUBLIC ACT NO. 9155 "governance of basic education act of 2001" and REPUBLIC ACT NO. 5708 "The Schools physical education and sports development act of 1969" PE and school sports and physical fitness program shall remain part of the basic education curriculum and shall be undertaken by the dept. of educ.

OBJECTIVES OF PHYSICAL EDUCATION

PE strives to help or facilitate the development of potentialities of an individual. Helps refine motor skills, develops & maintains fitness for optimal health and well-being.

The objectives of physical education are focused on the acquisition of those skills through following aspects of development:

physical development - if acquisition is focused on development of physical skills

mental development - acquiring knowledge. develops tactics.

emotional development - expressing one's self. positive about physical activities = more positive balance with feelings

social & spiritual development - promotes the opportunity to be with other people. through active participation, positive and desirable traits are developed such as cooperation, sportsmanship, friendliness, good leadership, respect for others, and honesty in group competition.

PHYSICAL FITNESS

The ability to carry out daily tasks and physical activities without undue fatigue

COMPONENTS

Health Related

contributes to the total development of health and functions capacity of the body.

Cardiovascular Fitness

  • ability of heart & lungs to function efficiently & effectively over long periods of time

Muscular Endurance

  • ability of muscles to move over long periods of time

Muscular Strength

  • ability of muscle to exert force

Flexibility

  • ability to move joints to a full range of motion without pain

Skill Related Components

consists of those components they have a relationship with enhanced performance

Balance

  • ability to maintain upright posture

Agility

  • capacity to change direction quickly & effectively

Coordination

  • ability to integrate the senses with muscle to produce accurate, smooth, & harmonious body movement

Reaction Time

  • time required to respond or initiate a movement because of given stimulus

Speed

  • ability to move one body to a point to another in shortest possible time

Power

  • the ability to do strength work at an explosive pace

BENEFITS OF PHYSICAL FITNESS

  • improves energy
  • helps a person think better even when under stress
  • improves muscles and bones
  • improves heart and lungs
  • improves your looks

PHYSICAL FITNESS TEST

Also known as a fitness assessment, is comprised of a series of exercises that help evaluate your overall health and physical status. There is wide of range of standardized tests used for these exams, some of which are intended for medical purposes.

May include a repetition maximum of strength-based exercises, like squats or bench presses, to assess muscular strength. It may also involve performing exercises, like bodyweight squats, until exhaustion, which tests muscular endurance.

Body Composition Testing

Describes the different components that make up your total body weight, including your muscles, bones, and fat. The most common methods for estimating body composition include:

Body Mass Index – generalized calculation of body fat based on your height and weight. It’s kg/m²

CARDIOVASCULAR ENDURANCE TESTING

Also known as stress testing, measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity.

Ex. 12-minute run test: performed on a treadmill and compare your pre- with post-exercise heart and respiration rates.

This is measured by maximum oxygen uptake (VO2 max) and how it’s used during intense exercise.

VO2 max testing are usually done with a clinician or exercise physiologist in a laboratory, hospital, or clinic. Performed on a treadmill or stationary bike and uses a breathing device to measure your VO2 max during. Exercises to improve your cardiovascular endurance:

  • Run & jump in place
  • Jumping jacks
  • Standing side hops
  • Side to side hops
  • In & out hopping squats
  • Burpees

STRENGTH AND ENDURANCE TESTING

The maximal amount of force a muscle group can exert at one time. Muscle endurance testing, by comparison, measures the length of time a muscle group can contract and release before it fatigues.

STRENGTH AND ENDURANCE TESTING

These are valuable as they help the trainer pinpoint which muscle group are stronger and which are vulnerable and in need of focused attention.

The exercises used to include the push-up test and core strength and stability test.

Push-up test to asses upper body fitness and to monitor progress during strength and fitness training.

The strength and endurance of upper body—mainly chest, shoulder, triceps, and core—is good indication of overall fitness.

FLEXIBILITY TESTING

Measuring flexibility of joints is vitals to assess postural imbalances, foot instability, or limitations in range of motion. There are a variety of tests used for this, including:

  • Shoulder testing (Zipper Test)
  • Sit-and-reach Testing
  • Trunk lift testing

HUMAN BODY SYSTEM

Various organ systems perform different functions of the body necessary for wellbeing and healthy living. The organs which have a major role to play in the functioning of their respective system, such as, heart, lungs, liver, and kidney are called vital organs.

Muscular System

comprised of the sum of muscles throughout the body that move the skeleton, maintain posture through steady contraction, and generate heat through cell metabolism.

There are more than 640 skeletal muscles in the body, so they take half the body’s weight. Strong muscles also give stability and improve balance and coordination during movements.

3 Types of Muscles

  1. Skeletal Muscle
    1. Red in color due to blood in muscle fibres.
    2. Have different layers.
      1. Superficial layer – Under the skin
      2. Deeper Layer
      3. (for some) Medical Layer
  2. Smooth Muscles
    1. They move without thought, they are controlled by the autonomic nervous system.
    2. The walls of hollow structures in the body, the intestines and stomach for example.
    3. Have smooth surface and have a reddish appearance like Skeletal muscles.
    4. Made from groups of smaller muscle cells, helping them move differently
    5. Don’t have tendons, because they don’t have to move bones.
    6. Never gets tired and works all the time
  3. Cardiac Muscles
    1. THE HEART, an involuntary kind and is smooth on the inside, but like the skeletal outside.
    2. Its muscles are special for of striated fibres which are only found in the heart and adjoining vessels. They are arranged in a special pattern, which helps to squeeze blood through.
    3. No tendons.

Benefits!

  • Change in shape and size of muscle fibres. This happens during physical activity. The muscles usually increase by 60%
  • Increase in blood capillaries.
  • Long Term increase if muscle strength. This increases speed of contraction as in the case of marathon runner and work well against load as in the case of weight lifter.
  • Delay in muscle fatigue. But when muscles are used for a long-time during sport, available oxygen gets used up and lactic acid accumulates. This causes muscle fatigue. It is, therefore, important to do physical activities like stretching to delay muscle fatigue.

When we exercise our muscular system accelerates. Muscles need more glucose as they are using more energy. Muscles tire and if they overtire, they can cramp. When you damage muscle fibres build more muscles. When muscle fibres tear, they heal, when they heal, they become thicker and stronger.

RESPIRATORY SYSTEM

The system that helps you breathe when you exercise is the respiratory system. The Respiratory system helps us to get the oxygen into our body and get rid of carbon dioxide.

The first thing that happens in the respiratory system is when we breathe in oxygen and breathe out carbon dioxide. When we are exercising our respiratory system accelerates this is because our body needs more oxygen. Our body breathes faster and deeper and uses 3 litres or more of air a minute. Our body needs oxygen to stay alive. Our body automatically breathes until you die.

CIRCULATORY SYSTEM

The circulatory system is a body-wide network of blood, blood vessels, and lymph. Powered by the heart, it is the body’s distribution system to organs with oxygen, hormones and essential nutrients that helps it function properly.

3 Types of Circulation

  1. Coronary Circulation
    1. To the heart (cardiac muscle)
    2. Coronary vessels carry blood around the heart and give it oxygen & nutrients
  2. Pulmonary Circulation
    1. Carries blood to/and from the lungs.
    2. Bronchiole Circulation supplies blood to the tissue of the larger airways in the lungs
    3. Systematic Circulation this sends blood around the body and supplies body cells with oxygen and nutrients.

SKELETAL SYSTEM

Gives the body its basic framework, providing structure, protection, and movement. The 206 bones in the body also produce blood cells, store important minerals, and release hormones necessary to life.

The skeletal system’s main function is to provide support for the body. Also;

  • To protect internal organs from injury.
  • Allowing for movement, because the muscles attached to the bones allows the body to move in different ways.
  • Producing blood cells, the soft bone marrow inside of many bones produces red blood cells, white blood cells, and platelets.
  • Storing minerals and nutrients, bones can store and release minerals, including calcium and phosphorus, which are important for many bodily functions.

Conditions that could affect the Skeletal System

  1. Fractures (a broken boke)
    1. Typically occur due to an injury or trauma
    2. Many types but categorized by nature and location of the break
  2. Arthritis
    1. The inflammation of joints
    2. Can cause from, breakdown of cartilage, autoimmune conditions or infection

DIGESTIVE SYSTEM

enables your body to convert food into usable nutrients through a chemical breakdown process. This occurs through a system of tube-like of organs, including the esophagus, stomach, liver, pancreas, and intestines.

NERVOUS SYSTEM

As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise also induces the release of beneficial proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain.

Exercise boosts your mood and reduce stress. Due to the release of chemicals during physical activities, like dopamine and endorphins to your brain, your mood becomes happier. Regular exercise can also help you control your emotions when you do feel angry or upset.

EXERCISE AND FITT PRINCIPLES

Exercise

The bodily exertion for the sake of developing and maintaining physical fitness.

BASIC WORKOUT OUTLINE

  1. General Warm-up (Pre-workout Phase)
    1. Prepares the body for more strenuous physical activities.
    2. Gradually increases the heart rate and the circulation of the blood.
  2. Sports Specific Warm Up
    1. This is a type of exercise or conditioning that targes the muscle groups needed of that will be used for physical activity.
    2. Exercises should be related to the skills needed in your main activity
  3. Main Activity
    1. This is a more intense specific activity. It is specific activity like workout, sports, game, and dance.
  4. Cool Down (Post-workout Phase)
    1. It is usually an easy or light to moderate exercise done after a more intense one.
    2. Allows heart rate and breathing to return to its normal state.

To Do Before and After an Exercise

  1. Consult physician first
  2. Don’t Work out right after eating
  3. For better result, exercise regularly at a regular time.
  4. If exercising in the morning, give enough time between breakfast and workout. Do more warm ups and start the workout with light motions,
  5. If in the afternoon or evening, after daily activities, take short rest before doing the workout.
  6. In case where the eating is unavoidable, eat only in small amounts.
  7. When done with the workout, the very first thing that one should not forget is the cool-down and stretches.

Benefits of Warm Up Exercise

  1. Increase blood circulation to the muscles to continuously send oxygen and nutrients throughout the body;
  2. Increase the muscle temperature, which give energy, release reactions, and respond to the muscles effectively.
  3. Prepare the muscles to perform more stretching and engage in strenuous exercise and activities;
  4. Reduce risk of acquiring an injury in joints, muscles, and tendons
  5. Enhance the ability to learn and perform skilled movements;
  6. Prevent stress, anxiety, and fatigue

Principles of Exercise Training

  1. Overload Principle
    1. When the amount of exercise is increased progressively, fitness continues to improve
    2. Perform more than one’s normal amount
  2. Principle of Progression
    1. This concept asserts that overload should be increased gradually during a physical fitness program
  3. Principle of Specifity
    1. The effect of exercise training is specific to those muscles involved in the activity
  4. Principle of Recovery
    1. The need for a rest period between exercise training sessions
    2. Overloading your muscles means stressing them, and they need a period of rest before your next workout.
  5. Principle of Reversivility
    1. Loss of Fitness due to inactivity

Different Types of Exercise

  1. Aerobic exercise
    1. To increase the amount of oxygen that is delivered to your muscles, which allows them to work longer.
    2. Any activity that raises your heart rate and keeps it up for an extended period will improve your aerobic conditioning.
    3. Conditions heart and lungs
    4. Lasts for 20 minutes or more of performing continuous body movements using large muscle groups.
    5. Ex. Brisk walking, jogging, cu=ycling, and swimming
  2. Anaerobic Exercise
    1. Increases the force of muscle contractions the body can generate while increasing one’s strength, speed, or power output.
    2. Ex. Weighting lifting, sprinting and polymetric exercises
    3. Involves performing fewer but more intense muscle contractions than aerobic exercise.
    4. Good for muscle group development.

Types of Anaerobic

  1. Static Strength Training (Isometric Exercise) – helps maintain muscle strength and tone. Involve contracting a muscle without moving any joint. It comes in two types;
    1. Sub Maximal Exercises – Involve contracting the muscles with less than the maximum strength, such as holding a dumbbell with steady arms fully extended outward.
    2. Maximal Exercises – Involve contracting the muscles with all strength, such as pushing against Immovable object.
  2. Dynamic Strength Training (Isotonic Exercise) - -This type of exercise strengthens the muscles over a full range of motion. Weightlifting and calisthenics are examples of dynamic strength-training. This type of exercises uses resistance to work the muscles through a completed motion such as performing a bench press, leg press or sit up.
  3. Flexibility Exercise
    1. Is performed to enhance the muscles movements of muscles and joints
    2. Common ways; stretching & bending
    3. This type of exercise benefits the body by preventing muscle stiffness and joint pains (to some extent) while improving blood circulation, posture, and breathing capacity.

FITT PRINCIPLES

FITT is a flexible exercise framework that can help bring structure to your fitness routine.

FREQUENCY

  • Refers to how often you exercise.
  • The point is to meet your goals without overstraining the body
  1. When it’s Cardio:
    1. Generally, of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions.
  2. When it’s Strength Training
    1. It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines.

INTENSITY

  • Refers to the difficulty of an exercise
  • Amount of effort exerted in an exercise

With strength training, there are three primary methods you can use to measure intensity:

  • amount of weight lifted
  • number of repetitions completed
  • number of sets.
  1. When it’s Cardio
    1. To measure, you can look to your heart rate, which is measured by beats per minute.
    2. This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR).
      1. First, find MHR by 220 minus age.
      2. Find target heart rate zone. To find your target heart rate zone, use this calculation: MHR multiplied by percentage rate in decimals.

TIME

  • Refers to the duration of exercises

Moderate – at least 150 minutes a week

High – at least 75 minutes a week

Of course, you can increase or decrease this duration based on several factors, including current fitness level, age, weight, health, and others.

  1. When it’s Cardio
    1. At least 30 minutes
  2. When it’s resistance
    1. 45 – 60 minutes

TYPE

  • Refers to what kind of exercise you’ll be doing under the umbrella of cardio or strength training

Cardio is any type of exercise that improves your cardiovascular system. This includes;

  • Running
  • Swimming
  • Walking
  • Dancing
  • Aerobics routines
  • Cycling

Strength Training is any type of exercises that tones and strengthen the muscles. It usually results in muscular hypertrophy. This includes;

  • Use of weights (bicep curls & bench presses)
  • Bodyweight exercises
    • Squats
    • Pushups
    • Pullups
    • Sit-ups