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Pe 4

PE 4 Topics
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1

TEACH ELEM 313D - Teaching PE and Health in the

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

positive social skills.

Physical

Mental

Emotional

Social

Spiritual

Concept of Physical Education and Health


Definition of Physical Education and Health

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.

Objectives of physical education and health

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 And Wellness

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

- is about building and maintaining positive

relationships that add value to our and other people's lives.

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

- is being aware of nature, our environment, and our immediate surroundings.

Occupational Wellness

- refers to our ability to feel fulfilled with our jobs

and chosen career paths, without sacrificing work-life


balance; it's about being involved in work activities that

allow you to show your talents and skill set.

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).

Benefits of Fitness and Wellness

1. Keep you physically fit.

2. Lower the risk of disease.

3. Helps to look younger.

4. Balance stress hormones.

5. Manage your body weight. 6. Improve quality life.


7. Positive attitude to work

8. Healthy lifestyle.

Lesson 3

PHYSICAL FITNESS AND COMPONENTS OF PHYSICAL

FITNESS

PHYSICAL FITNESS

The ability of individual to do his daily task

efficiently and without undue fatigue and still

extra reserve energy in case of an emergency.

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

makeup, and nutritional adequacy.

Two Components of Physical Education

Health Related Components

Performance/Skill Related Components

Health Related Components

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

The ability of the muscles to exert force

against resistance

⚫ Muscular Endurance
The ability of the muscles to exert repeated muscular contraction against

a resistance for along period of time

Joint Flexibility

The ability of the joints to move throughout the full range of movement

Body Composition

Defined as the percentage of fat,

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).

Different ways of assessing Body Composition:

1. Skin fold caliper

Estimation of body fat by skin fold thickness

measurement.

2. Hydrostatic Weighting
3. X-rays

4. Body Mass Index (BMI)

Statistical measure which compares a person's

weight and height

Performance/Skill Related Components

Speed

Related to the quality of one's movement skill

The ability to make successive movements of the same kind in the shortest possible time...

The ability of the muscles to release the

maximum force in the shortest possible time.

Power

Agility

The ability to change positions, movements, or


direction with quickness and lightness. Balance

The ability to control and maintain positions or movement of the body. It is state of equilibrium Static
Balance

The ability to maintain one's equilibrium in a fixed

position Dynamic Balance

The ability to maintain one's equilibrium while the body is in motion

Coordination The ability to maintain harmonious functioning of

muscles in producing complex movements

Reaction Time

The ability to react to the interval of time

between the signal to respond (stimulus) and the

beginning of the response

Lesson 4

DIFFERENT TYPES OF BODY


An ectomorph is a typical skinny guy. Ecto's have

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

Typical Characteristics: Long and lean

Delicate frame

"Hardgainer" - Finds it difficult to build muscle and fat

Body similar to a marathon runner

Fast metabolism Flat chest

Ectomorph should eat:

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.

What sports are Ectomorphs good at?

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.

Building the Program

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.

Primary Exercises: Chest

Bench Press Incline Bench

Press Decline

Bench Press DB Chest Press DB

- Incline Chest

Press DB
Decline Chest

Press

Primary Exercises: Legs

Back Squat Front Squat

Hack Squat Goblet Squat

Stiff-Leg

Deadlift

Primary Exercises: Back

Barbell Deadlift

Barbell Sumo Deadlift

DB Single Arm Row Pull-Ups

-Barbell Bent Over Rows


Next, select three or four isolation (auxiliary) exercises that suit your goals. Again, 3-4 sets of 8- 12 reps
are ideal. This isn't a complete list, but the exercises listed will augment your progress.

Auxiliary Exercises

Standing Shoulder

Press (Barbell or DB) Tricep Rope Pull-Down -

Barbell Curls Prone

- Leg Curls Walking

Lunges (barbell,

bodyweight or DB) Calf

Raises (seated or standing) Plank

Decline Sit-Ups Ab

Wheel Hanging Knee

Raises Dips Preacher


Curls

Mesomorph

American physician and psychologist who

attempted to correlate body type with

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

Hard body with well defined muscles

Rectangular shaped body

Strong

Gains fat more easily than ectomorphs


Characteristics of Mesomorphs

Heavy, athletic body

Gains both muscle and fat easily but can also lose

both easily

Defined muscle

Hard, rectangular shape for men; hourglass

shaped for women

Fitted jeans are snug around the glutes but not

Shoulders are slightly wider than hips

too tight

Gains strength easily Average to fast metabolism

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

Often but not always shorts in stature

Relatively thick arms and legs Rounded body with little muscle definition

What should an endomorph eat? Macadamia nuts.

olive oil.

beef.

egg yolk.

fatty fish.

walnuts.
cheese.

Foods that Endomorph should avoid:

White Bread.

Heavily processed foods.

Soda and sports drinks.

Oils high in saturated fats.

WHAT SHOULD EAT:

MACADAMIANUTS

OLIVE OIL

BEEF

EGG

YOLK
FATTY

FISH

WALNUTS

CHEESE

How does and Endomorph lose weight?

ectomorphs and mesomorphs, excess calories are

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.

Do Endomorphs need more cardio?

Cardio Training Recommendations for the Endomorph: ⚫ Incorporate 30 to 60 minutes of

steady-state cardio, two to three days a week.

Weight Training.

Maintaining or building lean muscle mass and

losing body fat, while also revving up metabolism,


is the focus during weight-training sessions.

What sports are good for Endomorphs?

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

PRIMARY SCHOOL PROTOCOL AND SCHOOL GUIDELINES (COVID 19)

COVID 19

Coronavirus disease (COVID-19) is an infectious

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

Respiratory and hand hygiene

Use of face mask and face shields

⚫ Close monitoring by teacher such as symptoms

Regulation disinfection to reduce transmission

Proper Ventilation

On-site School-Based Health Services

Observed social distancing Organized Activities

What will school look like under the new normal? • Online education is an imperative for institutions.

Online education at the core of every school's

strategic plan.
Use of open textbooks.

Blended learning and flipped classroom.

PROTOCOL AND GUDELINES FOR YOUTH AND STUDENT Strategize mealtimes.

Require face coverings.

Have a plan and prepare..

Maintain safe program spaces.

Minimize opportunities for mixing between

groups.

Promote health checks.

Be mindful of travelling.

Promote safe work place for staffs and

volunteers.

Real life situations under the new normal


No long lines at school gates.

No children crying as parents leave them in

classrooms.

No excited students wearing colorful backpacks. No school bells are ringing through

unprecedented means.

Campuses stay closed.

Face to face classes remain suspended.

Lessons are delivered outside the traditional face

to face set-up.

Classes will be done on online platform, mix of

modular learning, tv and radio broadcast.

There are five levels:


The government unveiled the system in May 2020. There are five levels: Level five (red) - a "material risk
of healthcare services being overwhelmed "Level four- a high or rising level of transmission Level three -
the virus is in general is no longer present in the UK

circulation Level two- the number of cases and transmission are low Level one (green) -Covid-19

The Alert Level in NCR

In a statement to media released late Thursday,

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.

What does this mean?

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

restaurant dine-in, beauty salons and the like, and

religious activities, among other things.

Under Alert Level 2, the following are allowed to


operate, or be undertaken at a maximum of 50

percent indoor venue capacity for fully vaccinated

individuals and those below 18 years of age, even

if unvaccinated, and 70 percent outdoor venue

capacity provided that workers of the said

establishments are fully vaccinated against Covid- 19: Limited face-to-face or in-person classes for

basic education subject to prior approval of

the Office of the President Limited face-to-face or in-person classes for

higher education and for technical-

vocational education and training.

Can travel outside home with safety measures

Schools open with safety measures, no vulnerable staff or students**


Some mid-size mass gatherings, with safety measures**

Businesses open with safety measures (e.g. hand

sanitizer, distancing)** Health care services with safety measures (e.g. .

elective procedures)** No non-essential visits to congregate facilities

(e.g. nursing homes)

• Recreation with safety measures**

TYPES OF LEARNING MODALITIES (PANDEMIC)

Distance Learning

Modular Distance Learning

Online Distance Learning Television/Radio-Based Instruction

Blended learning

This refers to a learning delivery that

combines face-to-face with any, or a mix of,


Modular Distance Learning, Online Distance

Learning, and Television/Radio-Based Instruction.

Issues that need to be solved by the DepEd

⚫ Safety

• Budget

Technology access

Printing of modules

Quality check of broadcast content

Lack of resources

Parents and Guardians' top concerns Money for mobile load

Lack of gadgets

Poor internet connection Students' struggle to focus and learn online

Parents' lack of knowledge of their kids' lessons


Lesson 6

Good Nutrition

What is Good Nutrition?

⚫ Good nutrition means eating a balanced and healthy diet. It's important to make sure you are

getting the nutrients, vitamins, and minerals your

body needs to function properly.

Plan your meals and snacks to include nutrient- dense foods that are also low in calories

Nutrition is the study of nutrients in food, how

the body uses them, and the relationship

between diet, health, and disease.

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

MD Anderson Wellness Dietitian Lindsey

Wohlford.

Carbs, proteins, fats

Food also supplies micronutrients (vitamins and

minerals) and phytochemicals that don't provide calories but serve a variety of critical functions to

ensure the body operates optimally.

Micronutrients

Micronutrients, often referred to as

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.

Why do we need this Good Nutrition?

The Importance of Good Nutrition Reduce the risk of some diseases, including

heart disease, diabetes, stroke, some cancers, and osteoporosis

Reduce high blood pressure

Lower high cholesterol

Improve your well-being Improve your ability to fight off illness

Improve your ability to recover from illness

or injury

Increase your energy level

Lesson 7

Definition of Health Terms

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

food energy or "calories". Carbohydrates

Are one of the the main types of nutrients. Your

digestive system changs carbohydrates into glucose (blood

sugar). Your body uses this sugar for energy for your cells,

tissues and organs. It stores any extra sugar in your liver and

muscles for when it is needed.

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,

growth, and cell repair.


Electrolytes

Are minerals in body fluids One of the substances in the body that helps to regulate the proper balance.

Enzymes

the body.

are substances that speed up chemical reaction in

it is acts a catalyst in living organism

FUCTION OF ENZYMES INSIDE OUR BODY

Building muscles Destroying toxins

Breaking down food particles during digestion

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

It is Dietary fiber that a kind you eat

IMPORTANT BENEFITS ON FIBER IN HEALTH

makes you feel full faster

stay full for a longer time

help to control your weight it helps digestion

Gluten

is a protein found in wheat, rye and barley.

It can also be in products such as vitamin,

supplement nutrients and certain

Glycemix Index

it measures how a carbohydrate containing food raises blood sugar.


High Density Lipoproteins

body

it carries the cholesterol from other parts of your

Low Density Lipoproteins

It carries cholesterol throughout your 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

health. Examples: proteins, fats, carbohydrates, vitamins and

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

Polyunsaturated fat is a type of fat that is liquid at room temperature.

There are two types of polyunsaturated fatty acids

Omega 6 fatty acids - are found in liquid vegetables such as

corn oil, and soybean oil.

Omega 3 fatty acids - come from plant sources, including

canola oil, flaxseed and walnuts.

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

is a type of fat is solid at room temperature.

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

of fat and may contribute to weight gain if eaten in excess.

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

Emergency Care and First Aid

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.

Purpose of First Aid

Preserve Life

Prevent further injury or illness

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.

Don't put direct pressure on an eye injury.

4.

Help the injured person lie down. Don't remove the gauze or bandage.

5. Tourniquets it is effective in controlling life

threatening bleeding from the climb

6. Immobilize the injured body part as much as

possible

Chapter 9

PHYSICAL FITNESS TEST

Physical Fitness Test

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

Benefits of Physical Fitness

To identify

strengths and

development/improvement

To motivate and guide pupil/students

Identify talents and potentials You feel better about yourself.

Pre-Test Warm-up

Prior to any fitness assessment, it is important to

have the body prepared by following a warm-up procedure.


General Warm up Procedure

Here is a general warm up procedure before

testing:

a. 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.

b. Stretching includes both upper and lower body.

1. Lunges

Quad Stretch

Calf Stretch

Side Bend

Arm Stretches

2.

3.

4.
5.

to

PHYSICAL FITNESS TEST PROPER

1.

ANTROPOMETRY

TEST

refers

the

measurement of an individual.

Calculating BMI (BODY MASS INDEX) - Statistical measure

which compares a person's weight and height,


2. ENDURANCE TEST ability of the muscle to do repeated work without undue fatigue.

2.3 MINUTE STEP TEST

3.

FLEXIBILITY TEST-the ability of the joints to throughout the full range of movement.

move

3. SIT AND REACH FLEXIBILITY TEST

Sit and Reach - is a test of flexibility for the lower

extremities particularly the hamstring. Purpose - to be able to reach as far as possible

without bending the hamstring.

4.

TEST FOR MUSCULAR POWER (LEG)-the ability to

exert a maximal force in as short a time as possible, as in

accelerating, jumping, and throwing implements


4. VERTICAL JUMP - Equipment Required: a yard of stick or measuring tape, chalk, and a wall of 5.

sufficient height.

STRENGTH AND ENDURANCE TEST-the ability of

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.

Semo Agility Test

Purpose: To measure agility while moving the body forward, backward, and sideward. SHUTTLE RUN
TEST

Purpose: to test running agility

TEST FOR SPEED AND POWER the ability to make


successive movements of the same kind in the shortest

possible time.

7.35 METER SPRINT

Purpose: To measure running speed

TEST ON BALANCE the ability to control and maintain - positions or movement of the body. It is the state
of equilibrium.

8. STORK BALANCE TEST

Purpose: To assess the ability to balance on the ball

the foot.

of

9. Dynamic Balance Test - the ability to maintain one's

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

Purpose: to measure hand-eye coordination

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.

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