WHAT IS PHYSICAL education?

• The term refers to an important segment of general education which aims to contribute to the total development of the learner through participation in selected vigorous activities. It provides opportunities to acquire lifelong skills that are essential to his physical, mental, social, spiritual and emotional development.

OBJECTIVES OF PHYSICAL EDUCATION

The goal of physical education is to assist the learner to develop and maintain a healthy lifestyle that can be achieved through the acquisition of knowledge, desirable habits and attitudes, game and dance skills, and wholesome interpersonal relationships. The objectives of physical education are focused on the four aspects of development, namely:

1. Physical Development Objectives: Physical fitness, which is the capacity of the body to engage in work and play without undue fatigue, is the foremost aim of physical education. This is achieved through regular exercise and participation in varied vigorous activities. In the pursuit of the development and maintenance of physical fitness, fundamental movement skills, games, sports, and dance skills are acquired which can increase one’s capacity to enjoy lifetime recreational pursuits.

2. Mental Development Objectives: Focus is on the acquisition of knowledge and understanding, ability to analyze body movements and skills, evaluate game situations and make important decisions. Understanding the rules of the games leads to better performance or appreciation of an activity if one is a spectator. Creativity is an essential segment of growth that can be enhanced if the learner has a rich background and an exposure to a variety of physical activities.

OBJECTIVES OF PHYSICAL EDUCATION

3. Social Development Objectives. A learner seldom gets into vigorous physical activity by himself. He plays, dances, or exercises with people. In the process, he learns to respect others, and practices fair play, sportsmanship, teamwork, and develops leadership. He learns the game of life- the application of the golden rule. 4. Emotional Development Objectives: Participating in varied physical activities enables one to acquire pleasant attitudes, desirable habits, appreciations, and values. Positive character traits such courage, self-confidence, discipline, appreciation for beautiful performances, as well as self-expression are developed and become part of an individual’s way of life.

THE LIFELONG VALUES OF PHYSICAL EDUCATION

• Psychomotor Objectives (Physical Development and Movement and Skills)

* Physical fitness components- endurance, strength, flexibility, balance, agility

* Body mechanics, games, dance, and sports skills.

. Cognitive Objectives (Knowledge and Information)* Body functions and development process* Analysis, reasoning, and decision making* Rules, strategies, and safety

. Affective Objectives (Social and Emotional Stability)

* Cooperation, sportsmanship, respect for others, leadership, etc.

* Courage, self-discipline, aesthetic appreciation, self-expression.

WHAT IS A PHYSICALLY EDUCATED PERSON?

- Understands the potential of physical education activities in the attainment of a healthy lifestyle and strives to achieve this goal;

- Exercises regularly to develop and maintain his/her weight and physical fitness;

- Has required sufficient skills to enable him/her to participate actively in some forms of recreational games, sports, and dances;

- Eats a balanced diet and practices good eating habits;- Gets adequate sleep and avoids drugs and stimulants

that will negatively affect his/her total well-being;- Enjoys participation in a variety of vigorous activities

and recreational pursuits; and- Appreciate good performances in games, sports, and

dances.

WHAT IS PHYSICAL FITNESS?

• It is the capability of an individual to do everyday tasks without a feeling of exhaustion and still has enough energy to perform extra activity of his own choice. If ever he experiences fatigue, he can easily recover and can indulge further after a rest period.

WHY IS PHYSICAL FITNESS IMPORTANT?

• The physically fit person works without becoming over fatigued. He accomplishes his work with minimum of stress. He can face life’s problems with a relatively better outlook.

• A physically active individual has the capacity to learn a variety of vigorous recreational pursuits. He enjoys participating in outdoor and sports activities. His life is not all work but a balanced and pleasurable experience.

• Good physical health contributes to self-confidence and poise. It gives the person a feeling of security. It enables him to mingle with people at work and at play with satisfaction.

Benefits of exerciseA. Improved Health

1. Increased efficiency of heart and lungs2. Reduced cholesterol levels3. Increased muscle strength4. Reduced blood pressure5. Reduced risk of major illnesses such as diabetes and heart disease6. Weight loss

B. Improved Sense Well-Being1. More energy2. Less stress3. Improved quality of sleep4. Improved ability to cope with stress5. Increased mental acuity

C. Improved Appearance1. Weight loss2. Toned muscles3. Improved posture

D. Enhanced Social Life1. Improved self-image2. Increased opportunities to make new friends3. Increased opportunities to share an activity with friends or family members

E. Increased stamina1. Increased productivity2. Increased physical capabilities3. Less frequent injuries4. Improved immunity to minor illnesses

COMPONENTS OF PHYSICAL FITNESS

HEALTH-RELATED FITNESS

1. Body composition – refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass.2. Flexibility – the ability to move joints and use muscles through their full range of motion. 3. Cardiovascular – refers to something that needs oxygen.

4. Strength – ability of the muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.5. Endurance – ability of the body to undergo prolonged body stresses. Example: long distance running for 20 minutes or walking up the stairs

COMPONENTS OF PHYSICAL FITNESS

SKILL-RELATED FITNESS

6. Agility- the ability to move one’s body in different levels and directions. It requires a combination of coordination and speed, example: dancer, gymnast or player.7. Speed 8. Reaction time

9. Balance – ability to assume and maintain any body position. Example: gymnasts, dancers and athletes.10. Power11. Coordination

A DISCIPLINE BODY TOWARD A HEALTHY LIFESTYLE

• Adequate exercise• Balanced diet• Adequate sleep• Absence of liquor,

cigarettes, and drugs

• Wholesome recreation

• Positive attitudes

WHEN TO EXERCISEThe hour just before the evening meal is a

popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the workday and helps dissolve the day’s worries and tensions.

Another popular time to work out is early morning, before the workday begins. Advocates of the early start say it makes them more alert and energetic on the job.

Among the factors you should consider in developing your workout schedule are personal preference, job and family and responsibilities , availability of exercise facilities and weather. It’s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.

You should not exercise strenuously during extreme hot, humid weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an overtaxing double load.

How physically fit are you? Every college student should know

his physical fitness status so that he can determine his strengths and weaknesses. If the abdominal muscles are weak, then select activities to improve these muscles. As the student gets exposed to a variety of exercises, he can identify which activities may improve beneficial to him in the pursuit of physical fitness.

These tests are given twice a semester: The first battery test which is diagnostic in nature, is given at the start of the school year after giving orientation. Two months before the end of the semester the same battery test is again given to find out how much improvement was made within the semester.

PHYSICAL FITNESS TESTTest No 1. One foot balance – measures your balance.

Test No. 2. Paper ball pick up - measures the agility and coordination.

Test No. 3. Double heel click - measures the speed.

Test No 4. Standing long jump – measures the power by jumping on the individual’s height.

Test No. 5 Paper drop – measures the time reaction thru paper drop.

Test no. 6 Coordination – measures the coordination with paper wad bounce in alternate hands.

PHYSICAL FITNESS TESTS

• Test No. 1 Side leg raise – measures strength and endurance of abdominal muscles.

• Test No. 2 Push-Up – measures the strength of the muscles of the arms, shoulders and legs.

• Test No. 3 Backsaver toe touch - measures the flexibility of the lower back and hamstring muscles.

• Test No. 4 Run in place – measures heart rate.

• Test No. 5 Body Composition – measures the fats skinfold.

GYMNASTICS

Is a systematic form of physical exercise designed for therapeutic, educational and competitive purposes.

Therapeutic or remedial gymnastics is a series of selected exercises that help relieve physical discomfort or restore function to disabled people.

Educational gymnastics is programmed that challenges students to master tactics involving strength, rhythm, balance, flexibility, and agility.

Competitive gymnastics consist of prescribed sets of events for men and for women, each of which is scored separately in order to determine the winner.

HISTORY OF GYMNASTICS

• The earliest recorded activities in gymnastics were some exercises, stunts and tumbling resembling gymnastics. Jumping, running, climbing, balancing on stones and logs, and flipping where activities during the early civilizations, KUNG FU a Chinese. Popular exercise or medical Gymnastics while YOGA was in India. In Greece gymnastics and music were considered the most popular subjects in the curriculum. The picture on stone found in Egypt were evidence of Indian participation in some sort of balancing activities. The pyramids were inspirations of the pyramid activities in gymnastics. The Romans because of their love of war devised wooden equipment similar to the back of a horse where they could practice mounting and dismounting a horse indoor. This equipment is now being used in the class activities and skills its use is one of the events in the competitive gymnastics. The Germans were the greatest contribution to our present gymnastics program.

HISTORY OF GYMNASTICS

The following were instrumental in the development of gymnastics:

1723-1790 – Johann Basedow introduced gymnastics in the school curriculum.

1759-1839 – Johann Guts Muths “Great Grandfather of Gymnastics”. He wrote a book entitled Gymnastics for youth. He invented also the outdoor apparatuses. Example seesaw, the horizontal ladder, the oblique wooden ladder, balance beam, horizontal bar, side horse etc.In the Philippines, Gymnastics was started by two well known person in the field of Physical Education, Candido Bartolome of the University of the Philippines and Francisca Aquino of the Bureau of the Public Schools.

• In the application of the basic movement to gymnastics, sports, dance where both creative ideas and a high standard of practical performance are necessary if it is imperative that students should know the different body positions where most movement/exercises begin.

STANDING POSITION* Feet together or feet

parallel* Stride* Lunge* Half-knee Bend

KNEELING POSITION• both• Stride • Half-kneeling• Half-kneeling one

leg extended

BASIC BODY POSITIONS

SITTING POSITION1. Heel sit2. Side3. Indian 4. Stride5. Long sitting 6. Hurdle7. Tuck8. Hook

LYING POSITION1. Side2. Supine3. Hook4. Tuck5. Stride6. Prone

CLASSIFICATIONS OF MOVEMENTS

• A. Axial movements – are movements done by a part or several parts of body in stationary place like: standing, kneeling, sitting and lying.

1. Standing 3. Sitting2. Kneeling 4. Lying

TYPES OF LOCOMOTOR MOVEMENTS

• Walk• Run• Jog• Leap• Jump

• Gallop• Hop• Skip• March• Slide

B. Locomotor movements – are movements that bring the participant from one place to another.

PREPARATORY MOVEMENTS

1. Point – to touch the floor with the toes extended knee

2. Place – to touch the floor with the whole of the foot with slight body weight on it.

3. Spring – to push off the legs in the air. It is a combination of a bend and long stretch.

4. Step – to transfer weight from one foot to another either right or left foot.

QUALITIES OF MOVEMENTS

• Ability of the body to move quickly or slowly, to perform light or strong movement with control and precise rhythm. These include time, force and space.1. Time – refers to speed, combined with rhythm namely; fast and sudden or slow and controlled.2. Force – refers to the tension of the muscles of the body and degree of strength for certain movement.3. Space – knowing where the body can move or go, use of space by one, with partner or a group.

Identify your body parts

- Muscles are attached to the bones. A muscle is composed of short and long fibers grouped in bundles and surrounded by connective tissues. When stimulated, the muscle or muscles contract and relax, thus causing movement.

IDENTIFY THE BODY PARTS• The skeleton is the bony framework of the body. It is

composed of bones of different sizes and shapes. These are connected at the joints to allow movement brought about by muscle contraction and relaxation.

•The body has 4 divisions:1. Head2. Trunk - Chest region, abdominal region, hip, buttocks, back (upper and lower back)3. Upper Extremities of arms – hands (finger, palms), wrist, arms (forearm, elbow), shoulder4. Lower Extremities – feet (toes, heels), ankles, legs ( thigh, hamstring, lower legs and knees)

Identify the body parts:

POSSIBLE JOINT MOVEMENTS:1. Flexion: Bending2. Extension: Stretching or straightening 3. Rotation: Pivoting the body part inwards or outwards around a long axis.4. Abduction: Moving the body part away from the center or midline (arm raised sideward)5. Adduction: Bringing the body part back to the center line (arm brought back to original position)6. Supination: Turning the body part upward or outward (palm up)7. Pronation: Turning the body part downward or inward (lying face down)8. Circumduction: A complete circular motion of a body part (arm-circling at the shoulder)9. Eversion: Turning the body part outward (foot out)10. Inversion: Turning the body part inward (sole in)

THE BODY PARTS