Pe 4
Pe 4
Lesson 1
Physical Education
- is a course taught in school that focuses on developing physical fitness. Effective P.E. classes help kids
develop skill and confidence, maintain physical fitness, learn about personal health and wellness, and
demonstrate
Physical
Mental
Emotional
Social
Spiritual
Physical education (P.E.) and health studies give students a scientific base of knowledge that combines
biological, physical, and environmental and social sciences. This builds a foundation upon which
students can learn the specialized skills required for their desired occupations.
PE is "to educate students through physical activities". It aims to develop students' physical competence
and knowledge of movement and safety, and their ability to use these to perform in a wide range of
activities associated with the development of an active and healthy lifestyle.
A comprehensive health education program is an important part of the curriculum in most school
districts. Starting in kindergarten and continuing through high school, it provides an introduction to the
human body and to factors that prevent illness and promote or damage health.
Lesson 2
Fitness
- The condition of being physically fit. It is the ability to carry out daily tasks with vigor and alertness,
without undue fatigue. It includes power of body, strength of muscles, and joints.
Wellness
-healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of
just surviving, you're thriving. It includes Mental health, Physical health, Emotional health.
7 Dimensions of Wellness
Social Wellness
Emotional Wellness
- is being able to identify how you're feeling and why; it's about acknowledging and effectively
channeling anger, fear, sadness, stress, hope, love, happiness, frustration, etc.
Spiritual Wellness
- is our ability to establish peace and harmony in our lives and to be fulfilled by what we do by aligning
our values with our actions.
Environmental Wellness
Occupational Wellness
Intellectual Wellness
-encompasses creative and stimulating mental activities. It's about our ability to open our minds to new
ideas and experiences that can benefit our personal and professional lives.
Physical Wellness
- is about being able to complete daily activities without extreme fatigue or physical stress and avoiding
destructive habits (sedentary behavior, drugs, alcohol, tobacco).
8. Healthy lifestyle.
Lesson 3
FITNESS
PHYSICAL FITNESS
Is a general state of good physical health Is to the human body while fine-tuning is to an
engine
Is a positive state of well-being influenced by regular, vigorous physical activity, genetic
A relative state of being. The development and maintenance of health-related fitness is a function of
physiological adaptation to increase overload.
⚫ Cardio-respiratory Endurance
The ability of the heart blood vessels and the lungs to take in and process oxygen in the body
Strength
against resistance
⚫ Muscular Endurance
The ability of the muscles to exert repeated muscular contraction against
Joint Flexibility
The ability of the joints to move throughout the full range of movement
Body Composition
muscle, and bone in the body. Body composition will typically be displayed as either a percentage of fat
(body fat percentage or %fat or as a percentage of lean body mass (LBM).
measurement.
2. Hydrostatic Weighting
3. X-rays
Speed
The ability to make successive movements of the same kind in the shortest possible time...
Power
Agility
The ability to control and maintain positions or movement of the body. It is state of equilibrium Static
Balance
Reaction Time
Lesson 4
a light build with small joints and lean muscle. Usually, ectomorph's have Long thin limbs with stringy
muscles. Shoulders tend to be thin with little width.
Ectomorph
Delicate frame
Ectomorphs tend to respond well to carbohydrates, so you can eat those freely. You'll just want to
choose healthy sources, including fiber-rich fruits, veggies, and whole grains. To optimize your health,
reach for plenty of protein, including from lean animal sources and plants like nuts and seeds.
People that belong to this somatotype are usually skinny, lean and have a high metabolic rate. When
exposed to a constant unhealthy diet and sedentary lifestyle, ectomorphs can actually gain some weight,
which will most probably be belly fat, while their arms and legs will stay unusually thin.
Ectomorphs have a fast metabolism. A high metabolism makes it easy to get lean, and it can seem as if
they can eat whatever they want and not gain weight.
Ectomorphs dominate marathons, triathlons, cross-country skiing, and other long-distance and
endurance events. All of these sports require light musculature and little fat, relying on aerobic
endurance more than power.
A sound strategy for building a workout plan would involve first selecting a primary chest exercise, a
primary leg exercise, and a primary back exercise. Review the following list of exercises, organized by
category, and select one from each category.
Press Decline
- Incline Chest
Press DB
Decline Chest
Press
Stiff-Leg
Deadlift
Barbell Deadlift
Auxiliary Exercises
Standing Shoulder
Lunges (barbell,
Decline Sit-Ups Ab
Mesomorph
personality, William Herbert Sheldon developed "constitutional psychology," the study of the
relationships between physical attributes and personality traits.
The mesomorph is your natural athlete. Mesomorphs have a large bone structure, large muscles and
find it quite easy to gain or lose weight.
The Mesomorphs
Athletic
Strong
Gains both muscle and fat easily but can also lose
both easily
Defined muscle
too tight
Thick skin
Noted for having ideal posture
Endomorph
Are said to have a higher percentage of BODY fat with less muscle mass. They're often heavier and
rounder, but not necessarily obese. Because of their physical makeup, people with endomorphic bodies
are more sensitive to calorie consumption than people with other body types.
Typical Characteristics:
Slow Metabolism
Relatively thick arms and legs Rounded body with little muscle definition
olive oil.
beef.
egg yolk.
fatty fish.
walnuts.
cheese.
White Bread.
MACADAMIANUTS
OLIVE OIL
BEEF
EGG
YOLK
FATTY
FISH
WALNUTS
CHEESE
Since you don't burn calories as fast as more likely to convert to fat. Some believe you're also less
tolerable to carbohydrates, so the best diet for your body type may be one with a higher fat and protein
intake and a lower carbohydrate intake, such as the paleo diet.
Weight Training.
The best sports for the people with the endomorph body shape are weightlifting, rugby, rowing, super-
heavyweight boxing, wrestling, shot put, discus and hammer throwing. So this body shape is not usually
suited for speed and agility, but strength activities like powerlifting can be a great option.
Lesson 5
COVID 19
disease caused
coronavirus.
by
a newly discovered
The COVID-19 virus spreads primarily through droplets of saliva or discharge from the nose when an
infected person coughs or sneezes, so it's important that you also practice respiratory etiquette.
The best way to prevent and slow down transmission is to be well informed about the COVID-19 virus,
the disease it causes and how it spreads.
DepEd minimum health standards for school opening amid CoVID 19 Crisis
Proper Ventilation
What will school look like under the new normal? • Online education is an imperative for institutions.
strategic plan.
Use of open textbooks.
groups.
Be mindful of travelling.
volunteers.
classrooms.
No excited students wearing colorful backpacks. No school bells are ringing through
unprecedented means.
to face set-up.
circulation Level two- the number of cases and transmission are low Level one (green) -Covid-19
Presidential Spokesperson Harry Roque said the Inter-Agency Task Force (IATF) for the
Management of Emerging Infectious Diseases approved the move to place Metro Manila under
Alert Level 2 beginning Friday, November 5. Resolution No. 147 from the IATF stated that the alert level
will stay in place until November 21.
The new Alert Level means restrictions in the country's capital region are further loosened. Like the
previous alert level, Alert Level 2 means there are no age-based mobility restrictions in the metro. Alert
Level 2 also allows an increased capacity for businesses and activities such as
establishments are fully vaccinated against Covid- 19: Limited face-to-face or in-person classes for
Distance Learning
Blended learning
⚫ Safety
• Budget
Technology access
Printing of modules
Lack of resources
Lack of gadgets
Good Nutrition
⚫ Good nutrition means eating a balanced and healthy diet. It's important to make sure you are
Plan your meals and snacks to include nutrient- dense foods that are also low in calories
Nutrition is how food affects the health of the body. Food is essential-it provides vital nutrients for
survival, and helps the body function and stay healthy.
Food is comprised of macronutrients including protein, carbohydrate and fat that not only offer calories
to fuel the body and give it energy but play specific roles in maintaining health.
Macronutrients
Macronutrients are the nutritive components of food that the body needs for energy and to maintain
the body's structure and systems," says
Wohlford.
minerals) and phytochemicals that don't provide calories but serve a variety of critical functions to
Micronutrients
vitamins and minerals, are vital to healthy development, disease prevention, and
wellbeing.
Micronutrients are vitamins and minerals needed by the body in very small amounts.
The Importance of Good Nutrition Reduce the risk of some diseases, including
or injury
Lesson 7
Amino Acids
Are the building blocks of proteins. The body produces many amino acids and others come from food.
The body absorbs amino acids through the small intestine into the blood. Then the blood carries them
throughout the body.
Blood Glucose
Glucose also called blood sugar is the main sugar found in the blood and the main source of energy in
the body.
Calories
A unit of energy in food. Carbohydrates, fats, proteins, and alcohol in the foods and drinks we ear
provide
sugar). Your body uses this sugar for energy for your cells,
tissues and organs. It stores any extra sugar in your liver and
Two types of Carbohydrates Simple carbohydrates - include natural and added sugars.
Complex carbohydrates - includes whole grain breads and cereals, stardy vegetables, and legumes.
Cholesterol
Is a waxy, fat-like substance that's found in all cells of thr body. Your body needs some cholesterol to
make hormones, vitamin D, and other substances that help you digest foods. Your body makes all the
cholesterol it needed.
Dehydration
Is a condition happens when you do not take enough liquid to replace those that you lose. You can lose
liquid through frequent sweating, diarrhea, or vomiting, When you are dehydrated, your body does not
have enough fluid and electrolytes to work properly.
Diet
Your diet is made up of what you eat and drink. These are many different types of diet, such as
vegetarian diets, weight loss diets, and diets for people with certain health problem. Dietary
supplements is a product you take to supplement your diet. It contains one or more dietary
ingredients (including vitamins, mineral, herbs or other botanicals). Supplement do not have to go
through the testing that drugs do for effectiveness and safety.
Digestion
Is the process of the body uses to break down food into nutrients. The body uses the nutrients for
energy,
Are minerals in body fluids One of the substances in the body that helps to regulate the proper balance.
Enzymes
the body.
Fatty Acid
is a major component of fats that is used by the body for energy and tissue development. EXAMPLES:
fats, oils, cholesterols and steroids
Fiber
is a substance in plants
is a type of Carbohydrates
Gluten
Glycemix Index
body
Metabolism
is the process your body uses to get or make energy from the food you eat.
Monounsaturated Fat
is a type of fat is found in avocados, canola oil, nuts, olives, olive oil and seeds.
Nutrient
Nutrients are chemical compounds in food that are used by the body to function properly and maintain
minerals.
Nutrition
Nutrition is about eating a healthy and balanced diet. Food and drink provide the energy and nutrients
you need to be healthy. Understanding these nutrition terms may make it easier for you to make better
food choices.
Polyunsaturated Fat
Protein
is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain
bones, muscles and Skin. You get proteins in your diet from meat, dairy products, nuts, and certain
grains and beans.
Saturated Fat
Saturated fat is found in full-fat dairy products (like butter, cheese, cream, regular ice cream, and whole
milk). have the same number of calories as other types
Sodium
table salt is made up of the elements sodium and chlorine, the technical name for salt is sodium
chloride. Your body needs some sodium to work properly. It helps with the function of nerves and
muscles. It also helps to keep the right balance of fluids in your body.
Sugar
Sugars are a type of simple carbohydrate. They have a sweet taste. Sugars can be found naturally in
fruits,
vegetables, milk, and milk products. They are also added to many foods and drinks during preparation or
processing. Types of sugar include glucose, fructose, and sucrose.
Total Fat
Fat is a type of nutrient. You need a certain amount of fat in your diet to stay healthy, but not too much.
Fats give you energy and help your body absorb vitamins. You should try to avoid saturated fats and
trans fats.
Trans Fat
Trans fat is a type of fat that is created when liquid oils are changed into solid fats, like shortening and
some margarines. Trans fat raises your LDL (bad) cholesterol and lowers your HDL (good) cholesterol.
Triglycerides
Triglycerides are a type of fat found in your blood. Too much of this type of fat may raise the risk of
coronary artery heart disease, especially in women.
Water Intake
We all need to drink water. How much you need depends on your size, activity level, and the weather
where
you live.
Chapter 8
First Aid
refers to the emergency or immediate care you should provide when a person is injured or ill until full
medical treatment is available.
First Aid
provision of initial care for an illness or injury.
Medical
care professional treatment for illness or injury. Anybody can give first aid but to carry cardiopulmonary
resuscitation measures one should be trained well to possess a valid certificate issued by a competent
body.
Preserve Life
Promote Recovery
Profuse Bleeding
1.
2.
Remove any clothing or debris in the wound. Place a sterile bandage or clean cloth on the
wound.
3.
4.
Help the injured person lie down. Don't remove the gauze or bandage.
possible
Chapter 9
Fitness testing attempts to measure individual components of performance, with the ultimate aim of
assessing the current fitness of an individual using each
component of fitness.
Fitness test, also known as fitness assessment, is comprised of a series of exercises that help evaluate
your overall health and physical status. -
area
of
To identify
strengths and
development/improvement
Pre-Test Warm-up
testing:
1. Lunges
Quad Stretch
Calf Stretch
Side Bend
Arm Stretches
2.
3.
4.
5.
to
1.
ANTROPOMETRY
TEST
refers
the
measurement of an individual.
3.
FLEXIBILITY TEST-the ability of the joints to throughout the full range of movement.
move
4.
sufficient height.
the muscles to exert repeated muscular contraction against a resistance for a long period of time.
5. CURL UP TEST
Purpose: To measure strength of abdominal muscle TEST FOR AGILITY the ability to change positions,
movements or direction with quickness and
lightness.
6.
Purpose: To measure agility while moving the body forward, backward, and sideward. SHUTTLE RUN
TEST
possible time.
TEST ON BALANCE the ability to control and maintain - positions or movement of the body. It is the state
of equilibrium.
the foot.
of
equilibrium while the body is in motion. Purpose: To measure the ability to maintain balance
during movement and upon landing from a leap. TEST FOR COORDINATION the ability to maintain
harmonious functioning of muscles in producing complex movements.
10. Alternate Hand Wall Toss Test
11. TEST FOR REACTION TIME the ability to react to the interval of time between the signal to respond
(stimulus) and the beginning of the response.
Purpose: to measure the reaction time as to how fast a person can respond to the stimulus.
Purpose: to measure the reaction time as to how fast a person can respond to the stimulus.