UNIT 1:
Introduction to
Physical education and
Physical Fitness
Introduction to Physical Education
Came from latin words “PHYSICA” which means
Physics
And “EDUCATIO” which means the training of the
bodily organs and powers with a view to the promotion
and hearts and vigor.
Physical education aims to develop students, skills and
good habits and to assist them into becoming skilled,
smart, happy, competent and intelligent individuals
What is FITNESS ?
• The word “FITNESS” means the ability to
perform physical activities.
• It includes the discussions of strength of our
muscles, joints and ligaments;
• the state of our endurance; and power in
which your body is capable of moving.
What is physical Fitness?
• Physical Fitness is the part of the process to create
an educated Filipino
To be aware of the importance to holistic wellness
and fitness if body mind and spirit.
• Physical Fitness is generally achieved through
• Physical activity and exercise
• Correct nutrition
• Enough rest
• Stress management and relaxation.
What is WELLNESS ?
Wellness covers the overall “well-being”
or “health of a being” from mind, body to
spirit. And it means that Fitness is just
part of wellness.
PHYSICAL EDUCATION
• Is an integral part of the educational program designed to
promote the optimum development
• Of the Physically, Emotionally, Socially, and Mentally
through total body movement in the performance of
properly selected physical activities.
• Physical education aims to develop students, skills and
good habits and to assist them into becoming skilled,
smart, happy, competent and intelligent individuals
The Objectives of Physical Education
1. the aim of physical education is to develop
through natural total body activities, primarily on
the play level, physically, mentally and socially,
integrated and effective individual.
2. The physical education program will develop
and reinforce cooperative behavior
2. Development of health-related fitness
such as cardio respiratory endurance,
muscular endurance, strength and flexibility.
3. Development of performance related
fitness such as speed, power, coordination
and balance.
1.2 Concept of Physical Fitness
• The concept of fitness should be the ability of the individual
to live a healthy, satisfying, useful and more productive life.
• It means that he possesses a more confident outlook , has
emotional stability and better mental health.
• He/She is more active and is able to perform daily tasks
enabling to lead a happy relationship with family, the
community and the nation.
• To be totally fit means that a person must be physically,
mentally, socially, and spiritually fit.
1.3 Terminologies
PHYSICAL EDUCATION - Is an educational course related to the
physique of the human body.
PHYSICAL FITNESS – Is a general state of health and well-being.
WELLNESS - The quality or state of being healthy.
WARM-UP - A preparatory activity or procedure.
NUTRITION - Nutrition is the science that interprets the interaction
of nutrients and other substances in food. In relation to maintenance,
growth, reproduction, health and disease of an organism.
1.4 Components of Fitness
•HEALTH RELATED
1) BODY COMPOSITION-
The relative percentage of body fat compared with lean body mass.
2) MUSCULAR STRENGTH-
The amount of force that can be produced by a single contraction of
a muscles.
3) MUSCULAR ENDURANCE-
The ability of a muscle group to continue muscle contraction
over a length of time.
4) FLEXIBILITY-
The ability to use one’s joints fully in a normal range of
motion.
5) CARDIOVASCULAR ENDURANCE- The ability of
the circulatory system to supply oxygen to working muscles
during exercise.
•SKILL RELATED
1) SPEED- The ability to perform a movement or
cover a certain distance in a short period of time.
2) REACTION- The amount of time it takes to move
once you realize the need to act.
3) AGILITY- The ability to change the position of
one’s body quickly and to control one’s body
movements.
4) BALANCE- The ability to maintain
equilibrium while stationary or moving.
5) COORDINATION- The ability to use
the body parts and senses together to
produce smooth efficient movements.
6) POWER- The product of strength and
speed.
1.5 Safety Issues and Concern
• Warm up and cool down for five to 10 minutes. Walking
is a fine way to warm up; stretching is an excellent way
to cool down.
• Focus on form, not weight. Align your body correctly
and move smoothly through each exercise. Poor form
can prompt injuries and slow gains.
• When learning a strength training routine, many experts
suggest starting with no weight, or very light weight.
Concentrate on slow, smooth lifts and equally controlled
descents while isolating a muscle group.
• Working at the right tempo helps you stay in control
rather than compromise strength gains through
momentum.
• For example, count to three while lowering a
weight, hold, then count to three while raising it to
the starting position.
• Pay attention to your breathing during your
workouts. Exhale as you work against resistance by
lifting, pushing, or pulling; inhale as you release.
• Give muscles time off. Strength training causes tiny
tears in muscle tissue. These tears aren't harmful,
but they are important: muscles grow stronger as the
tears knit up.
• Always give your muscles at least 48 hours to
recover before your next strength training session.
Keep challenging muscles by slowly increasing weight or resistance. The
right weight for you differs depending on the exercise.
Choose a weight that tires the targeted muscle or muscles by the last two
repetitions while still allowing you to maintain good form.
If you can't do the last two reps, choose a lighter weight. When it feels too
easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds
for legs),
or add another set of repetitions to your workout (up to three sets). If you add
weight, remember that you should be able to do all the repetitions with good
form and the targeted muscles should feel tired by the last two.
• Stick with your routine — working all the major muscles of
your body two or three times a week is ideal.
• You can choose to do one full-body strength workout two or
three times a week, or you may break your strength workout
into upper- and lower-body components.
• In that case, be sure you perform each component two or
three times a week.
1.6 Warm-Up
A preparatory activity or procedure.
1.7 NUTRITION-
The process of absorbing nutrients from food and
processing them in the body in order to keep healthy or
to grow.
