Physical Education Notes

LIFESTYLES

  • The way in which an individual lives.

  • It includes the typical patterns of an individual behavior like everyday routine at home, in school, or at work; sleeping, eating, and exercise habits and many others.

  • MANAGING LIFESTYLES

    • Entails making modifications in your routine especially in those aspects that elevate or reduce health risk.

    • Food choice, physical activity, and eating habits are some of the aspects of your lifestyles that can be modified to improve.

    • Other variables in your lifestyle include nutrition, body weight, physical activity, and health habits.

    • Engaging in different physical activities and eating nutritious food help lessen the health risk and improve your whole aspects.

  • WEIGHT MANAGEMENT

    • Energy expenditure is the amount of energy you spend through physical activity.

    • Energy consumption is the amount of energy you take in through food.

    • Weight Gain: energy consumed is greater than energy expended; more food intake but less physical exertion.

    • Weight Loss: energy consumed is less than energy expended; more physical exertion but less food intake.

    • Weight Maintenance: energy consumed equals energy expended; physical exertion is the same with food intake.

  • EATING HABITS

    • Eating habits can be modified according to the nutritional recommendations for Filipino by FNRI - Food and Nutrition Research Institute.

  • FOOD PYRAMID

    • Bread, cereals & potatoes

    • Fats, oils & confectionery

    • Milk, cheese & dairy

    • Meat, fish & alternatives

    • Fruit & vegetables

  • HEALTHY FOOD PYRAMID

  • NON-COMMUNICABLE DISEASES

    • Are diseases that cannot be transmitted from person to person, not transmitted but yet kill more than 36 million people each year.

PHYSICAL FITNESS

  • HEALTH-RELATED PHYSICAL FITNESS

    • Is the ability to become and stay physically healthy.

    • It focuses on factors that promote optimum health and prevent the onset of disease and problems associated with an activity.

  • Four main types (non-communicable diseases context is listed earlier):

    • ☐ CARDIOVASCULAR DISEASES

    • ☐ CANCER

    • ☐ CHRONIC RESPIRATORY DISEASES

    • ☐ DIABETES

  • 1. CARDIOVASCULAR FITNESS

    • Definition: is the ability of the heart (cardio) and circulatory system (lungs) to supply oxygen to muscles for an extended period of time.

    • Example: 3 mins step test.

  • 2. MUSCULAR STRENGTH AND ENDURANCE

    • Definition: the muscle's ability to produce effort or perform work.

    • Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force.

    • Examples: Push Up and Basic Plank Exercise.

  • 3. FLEXIBILITY

    • Definition: the ability to move a body part through a full range of motion (ROM) at a joint.

    • Examples: Sit and Reach and Zipper Test.

  • 4. BODY COMPOSITION

    • Definition: the ratio of body fat to lean body mass (including water, bones, muscles, and connective tissues).

    • BMI = \frac{Weight (kg)}{Height (m)^2}

    • Classification of BMI:

    • Below 18.5: Underweight

    • 18.6–24.9: Normal

    • 25–29.9: Overweight

    • 30.0 and above: Obese

    • EX. 50kg / 1.52m^2 = 16.44 = underweight

  • SKILL-RELATED PHYSICAL FITNESS

    • Enhances one's performance in athletic or sports events.

    • This is a series of tests to identify and improve one's abilities to perform sport-related skills and to become a better athlete.

    1. Power

    • Definition: the ability of the muscle to transfer energy and release maximum force at a fast rate.

    • The ability to do strength performances at a rapid pace.

    • Example: Standing Long Jump Test.

      2. Speed

    • Definition: the ability to move all or part of the body as quickly as possible.

    • Example: 40 meter sprint test.

      3. Agility

    • Definition: the ability to move in different directions quickly.

    • The ability to change the position and to control the movement of your whole body.

    • Example: Hexagon Jump Test.

      4. Coordination

    • Definition: the ability to use the senses with the body parts to perform motor tasks smoothly and accurately.

    • The integration of eye, hand, and foot movements.

    • Example: Juggling Test.

      5. Reaction Time

    • Definition: the amount of time it takes to respond to a stimulus.

    • The amount of time it takes to get moving once a person senses the signal to move.

    • Example: Stick Drop Test.

      6. Balance

    • Definition: the ability to keep an upright posture while either standing still or moving.

    • The maintenance of the equilibrium while stationary or while moving.

    • Example: Stork Balance Test.