PHYSICAL EDUCATION AND HEALTH 1 POINTS TO

REVIEW
 PHYSICAL EDUCATION – The integral part of  CARDIOVASCULAR ENDURANCE – The
total educational program designed to promote Physically, capacity of the Heart, Blood vessels, & Lungs to adapt
Emotionally, Mentally, and Socially through-well selected to physical exertion for a prolonged duration.
physical activities.  MUSCULAR STRENGTH – The capacity of a
OBJECTIVES OF PHYSICAL EDUCATION Group of muscles to exert maximal effort against
resistance.
 PHYSICAL - (Psychomotor) capacity of the body to  MUSCULAR EDURANCE – Exerting effort
engage in work & play w/o undue fatigue. This is achieving
against resistance for a Prolonged period of time.
through regular exercise & participation in varied vigorous
activities.  BODY COMPOSITION – Refers to the proportion
between fat weight & total body weight. It is
 SOCIAL – (Affective) capacity of an individual how to determined by the amount of fat & lean tissue in the
interact and communicate in & out of the game/activity. body.
 EMOTIONAL – (Affective) capacity of an individual
to engage in the game/activity w/ pleasant attitudes, desirable SKILL / PERFORMANCE RELATED
habits, appreciations & values. Courage, self-confidence, COMPONENTS
discipline.
 MENTAL – (Cognitive) focus on the acquisition of  AGILITY – The ability of the individual to
knowledge & understanding, ability to analyse body quickly change direction of the body from one
movements & and skills, evaluate game situations & decision place to another.
making.  BALANCE – Ability of an individual to
maintain equilibrium in relation to changes
 PHYSICAL FITNESS – The capacity of an in body position.
2 types of Balance
individual to accomplish his/her regular daily activities
1. STATIC BALANCE – Stationary, In
w/o undue fatigue & still has an ample amount of reserved
place body movement, like standing
energy to enjoy leisure & meet emergencies.
one foot.
2. DYNAMIC BALANCE – Body is in
VALUES OF PHYSICAL FITNESS
motion.
 Reduce or maintain body weight.  COORDINATION – It is the harmonious
working relationship between the skeletal muscles
 Reduce depression & anxiety.
& nerves in one aspect of movement.
 Build & maintain healthy muscles, bones & joints.  POWER – Ability to perform one explosive
 Reduce the premature death. muscular effort in a short period of time.
 Reduce the risk developing and/or dying from heart  SPEED – Ability to perform movement in the
disease. shortest possible time. Speed is influenced by
 Reduce the high cholesterol or the risk of developing reaction time.
high cholesterol.  REACTION TIME – It is the time elapsed
 Improve psychological well-being. when a “GO” signal has been made in relation to
 Enhanced work, reaction, & sport performance. the first motor response to the stimulus.
PHYSICAL FITNESS TEST
The Bureau of Physical Education & School Sports
WHY IS PHYSICAL FITNESS IMPORTANT? (BPESS) recommended the Physical Fitness Tests (PFT). These
tests are given twice a year.
A Physically active individual has the capacity to learn 1. Standing Long Jump – Measures leg strength & power.
a variety of vigorous recreational pursuits. He/she enjoys 2. Partial Curl-up – Measures strength & endurance of abdominal
participating in outdoor & sports activities. His/her life is not all muscles.
worked but a balanced & pleasurable experienced. 3. Push-up – Measures the strength & endurance of the muscles of
the arms & shoulders.
COMPONENTS OF PHYSICAL FITNESS 4. Sit & Reach – Measures the flexibility of the lower back &
hamstring muscles.
HEALTH RELATED COMPONENTS 5. Shuttle Run – Measures agility & Coordination.

 FLEXIBILITY – Ability of the muscles & joints to

go through the full range of motion.

NUTRITION – The sum total of the process involved in

taking nutrients & assimilating them into the body so that the
body functions properly & health is maintained. The intake of
food & water & the availability of oxygen are basic
determinants for the proper functioning of the human body.

It involves four basic movements. THE ROLE OF NUTRITION IN A HEALTHY

a) FLEXION – Bending a body segment. LIFESTYLE
b) EXTENSION – Straightening a body
segment. Health is a condition of physical, mental, & social well-being &
c) ABDUCTION – Moving a limb Away from implies the absence of disease. Healthy diet, regular exercise,
the body. abstinence from smoking & moderate alcohol intake are the key
d) ADDUCTION - Moving a limb Toward the components of healthy lifestyle.
body.
 PHYSICAL EDUCATION AND HEALTH 1 POINTS TO
REVIEW
FILIPINO HEALTH PROBLEMS
(According to the Department of Health)

1. Overweight
2. Obesity
3. Heart Attack/Cardiovascular Disease
4. Hypertension
5. Diabetes
6. Kidney cancer
7. Diarrhoea

EXERCISE – Defined as a Physical Activity that is Planned,

Structured, & Repetitive & Purposeful for the improvement or
maintenance of one or more components of Physical Fitness.

THE ROLE OF EXERCISE

Exercise is important not only to the body but the sound
mental health. It makes a person happier, feel better, friendlier, &
more productive.

HOW SAFE IS IT TO EXERCISE?

For most people, proper exercise presents no danger to
health. When you exercise, always be sensitive to any physical
symptoms that could indicate health problems particularly:
1. Abnormal Heart Action
2. Chest Pain
3. Dizziness

BENEFITS OF EXERCISE
 Weight contRol
 Improved Blood circulation
 Cope with Stress
 Promote Sound sleep
 Enhanced Psychological well-being
 Improves self-esteem
 Maintains motivation
 Reduces the risk of:
 Heart disease
 Diabetes
 High Blood Pressure

FITT PRINCIPLES: Acronym that represents, Frequency,

Intensity, Time, and Type. It can be prescribed to people to
improve health. You can easily remember the basic principles of
exercise using the so-called FITT factors.
Frequency (how often): Exercise should be carried out 3-5 days a
week.
Intensity (how hard): Intensity can vary between light, moderate
and vigorous intensity activities.
Time (duration or how long): A total of 20-60 minutes of
continuous or intermittent aerobic activity a day should be
performed.
Type: Refers to the sort of activity to complete eg Aerobic
activities like walking, jogging, biking, swimming or dancing or
strengthening activities such as exercises using exercise bands,
weight machines or hand-held weights.