PED

✓ Physical education is a discipline focused on fostering a variety of physical

abilities in students, which enables them to engage in a diverse range of physical

activities with self-assurance and enjoyment.

✓ Aside from improving motor skills, physical education provides numerous

advantages such as enhancing mental, social, emotional, and cognitive development.

• Benefits of Physical Education

✓ Physical Benefits of Physical Education

✓ Emotional Benefits of Physical Education

✓ Mental Benefits of Physical Education

✓ Social Benefits of Physical Education

✓ Academic Benefits of Physical Education

✓ Sportsmanship Benefits of Physical Education

• Difference between Exercise and Physical Activity

✓ Exercise - planned, structured, and purposeful physical activity.

✓ Physical Activity – any movement of the body that requires energy expenditure.

• Components of Exercise Prescription (FITT Principle)

✓ Frequency– refers to the number of times at which the activity is being

performed.

✓ Intensity– refers to the level of vigor at which the activity is being performed.

➢ Three Classifications of Intensity

1. Light intensity

2. Moderate Intensity

3. High Intensity

✓ Time– duration of an activity.

✓ Type– classification of the activity being performed. E.g. Cardiovascular

Endurance, Muscular Endurance, Muscular Strength, etc.

• Components of Exercise Session

✓ Stretching– to lubricate the joints and lessen the possible risk of injury.

✓ Warm Up– to prepare our body for any physical activity, to prevent muscle

soreness.

✓ Conditioning– 50 – 60 minutes of exercise proper

✓ Cool Down- to lower the body temperature, pulse, etc. after vigorous exercise

✓ Stretching– static stretching is needed after performing your regular exercise• ACSM Risk Stratification

✓ process used by fitness professionals to assess a client's health and fitness status

before designing an exercise program.

• 3 Categories of Risk Stratification and Their Differences

1. Low Risk

➢ No signs/symptoms of or no diagnosed cardiovascular, pulmonary, and/or

metabolic disease.

➢ No more than one cardiovascular risk factor.

➢ Low risk of an acute cardiovascular event.

➢ Physical activity/exercise programs may be pursued safely without the necessity of

medical examination and clearance.

➢ Can enter light-high intensity level of workout, but on a case-to-case basis. Still,

sedentary students are recommended to start in basics first before proceeding to the

next level of intensity.

2. Moderate Risk

➢ No signs/symptoms of or no diagnosed cardiovascular, pulmonary, and/or

metabolic disease.

➢ Two or more cardiovascular risk factors.

➢ Increased risk of an acute cardiovascular event.

➢ Individuals at moderate risk may safely engage in light to moderate intensity

physical activities while awaiting medical clearance.

➢ Medical clearance and exercise testing before participation in vigorous intensity

exercise are recommended.

3. High Risk

➢ One or more signs and symptoms of or diagnosed cardiovascular, pulmonary,

and/or metabolic disease.

➢ High risk of an acute cardiovascular event

➢ Thorough medical examination and clearance must be sought before initiation of

physical activity or exercise at any intensity

.• PAR-Q (Pre-Activity Readiness Questionnaire)

✓ self-assessment tool commonly used by fitness coaches or trainers to evaluate the

safety of exercising based on a person's health history, current symptoms, and risk

factors.

✓ Its questions are intended to identify any potential health risks associated with

exercise, particularly the risk of sudden cardiac events in those with undiagnosed

heart conditions.

➢ Who should take the PAR-Q?

▪ individuals who intend to start and maintain an exercise program, whether

independently or with a trainer's assistance.

▪ recommended for those who want to increase the intensity of their current exercise

routine.

▪ helps to identify adults for whom physical activity may not be appropriate, or who

require medical advice on the best type of activity for them.

• BMI (Body Mass Index)

✓ Body mass index (BMI) is a measure of body fat based on an individual's height

and weight.✓ It is a simple calculation that uses an individual's weight in kilograms divided by

the square of their height in meters.

• Core Stability

✓ What is core?

➢ the core serves as the center of the body and provides stability to the trunk.

✓ Why is the core important?

➢ it helps to reduce excessive load and strain on the spine, thereby preventing

injuries.

➢ it enables the transfer of force between the upper and lower body.

✓ By having a strong and stable core, we can avoid injuries that may result from

excessive bending, twisting or rotation, especially when performed with poor

mechanics.

✓ Some basic exercises that can be done to train our core:

1. Forward Plank

2. Side Plank

3. Hip Thrust

4. Weighted Carries

• What is Bracing?

✓"bracing" refers to the act of contracting or stiffening the core muscles,

particularly the muscles of the abdomen, lower back, and hips, in order to create

stability and support for the spine during movements.

✓ is often used as a technique to prevent injury and improve performance during

exercises that involve lifting, pushing, or pulling heavy weights or objects.

✓ the goal of bracing is to create a stable foundation for the body so that force can

be transferred efficiently and safely, without excessive strain on the spine or other

joints.

MODULE 2 STABILIZATION: Progression and Regression, Contralateral and

Ipsilateral, Introduction of Bird Dog Series and Dead Bug Series

• Progression

✓ refers to the gradual increase in intensity, difficulty, or complexity of an exercise

over time.

✓ This can be done by adding weight, increasing the number of repetitions or sets,

decreasing rest periods, or modifying the exercise to make it more challenging.

✓ Progression is important to continually challenge the body and stimulate muscle

growth, strength gains, and endurance.

• Regression

✓ Refers to the process of decreasing the intensity, difficulty, or complexity of an

exercise.

✓ This can be done for several reasons, such as to accommodate an injury, to build a

foundation of strength before advancing to a more challenging exercise, or to

decrease the risk of injury.

• Five Key Variables Affect Exercise Progression and Regression

✓ Resistance (Intensity)

✓ Range of Motion (Flexibility)

✓ Stability (Balance)

✓ Speed✓ Body Position (Posture)

• Contralateral

✓ refers to the opposite side of the body.

• Ipsilateral

✓ refers to the same side of the body

• Four Body Positions

✓ Supine- lying horizontally with the face and torso facing up.

✓ Prone- body position in which the person lies flat with the chest down and the

backup.

✓ Fowler/Fowler’s Position- a supine position with the head of the bed elevated

between 60-90 degrees.

✓ Quadruped- a position where both hands and knees are on the ground. It is the

starting position of crawling that all children do.

MODULE 3 MASTERY: Bird Dog Series and Dead Bug Series

• Bird Dog Exercise

✓ core exercise that targets the muscles in the lower back and abdominals, as well as

the glutes and shoulders.

✓ How to perform?

1. It is performed on the hands and knees, with the hands directly beneath the

shoulders and the knees directly beneath the hips.

2. The exercise involves extending one arm and the opposite leg out straight, holding

briefly, and then returning to the starting position before repeating on the opposite

side.

✓ Benefits of Bird Dog Exercise:

➢ targets the erector spine muscle that runs along the back and helps with extending,

flexing, and rotating the spine.

➢ a basic workout that boosts stability, promotes a neutral spine, and alleviates low

back discomfort.

• How to Perform Bird Dog Exercise

1. Keep your hips level. Don’t rotate your pelvis.

2. Avoid lifting your leg too high or allowing your spine to curve past its natural

position.

3. Feel a line of energy from your fingertips, all along your body, and out through

your toes.

4. Keep your spine neutral and engage your core to prevent your back from sagging.

5. Don’t allow your chest to sink down toward the floor.

5. Draw your shoulder blades back, down, and away from your ears.

6. Keep the back of your neck in line with your spine.

7. Move slowly and with control.

8. Maintain smooth and even breathing.• Alternatives To the Bird Dog Exercise (kindly check your modules for the sample

image)

✓ Rocking backward low back stretch

✓ Bridge Pose

✓ Pelvic Tilts

✓ Donkey Kicks

• Dead Bug Exercise

✓ core exercise that involves lying on your back with your arms and legs in the air,

then slowly lowering them towards the ground in a controlled manner while keeping

your core muscles engaged.

• Benefits of Dead Bug Exercise

✓ this exercise is often used to improve core stability, posture, and balance, and can

be beneficial for athletes, fitness enthusiasts, and those recovering from injuries.

• How to Perform Dead Bug Exercise

1. Do this exercise on a padded mat. To support your neck, place a folded towel or

flat cushion under your shoulders.

2. Keep your hips and low back still throughout the exercise. Perform the movement

slowly and with control. Engage your core muscles and press your lower back into

the floor.

3. Allow your shoulders and lower back to fall heavy to the floor.

4. Draw your shoulders down away from your ears. To get into the starting position,

lift your hands so your elbows are above your shoulders with your fists facing in

toward each other.

5. Lift your legs so your knees are directly over your hip

6. On an exhale, slowly lower your right arm and left leg until they’re just above the

floor.

7. On an inhale, bring them back to the starting position.

8. Repeat on the opposite side.

9. This is 1 rep.

• Dead Bug Exercise Variations (kindly check your modules for the sample image)

✓ Heel Taps

✓ Leg Extensions

✓ Leg Raises

✓ Palm Against the Wall