PATHFIT 1
(2) All education institutions shall undertake
regular sports activities throughout the
Lesson 1: PHYSICAL EDUCATION
country in cooperation with athletic clubs and
other sectors.”
THE FOUNDATION OF PHYSICAL
EDUCATION AND HISTORY Physical education is subject or a course
program and physiological aspect to process
Mens sana in corpore sano - Juvenal means develop skills and knowledge through physical
that “Healthy mind in a Healthy body” and mind.
PHYSICAL EDUCATION HISTORY Physical education is the study, practice, and
It has been suggested that the history of appreciation of the art and science of human
physical education has its origins in the movement. Movement is both innate and
earliest stages of human societies in the essential to an individual's growth and
emphasis on survival skills, such as hunting development, it is the role of physical
and early military training. education to provide instructional activities
that not only promote skills development and
Plato included physical fitness training in his proficiency, but also enhance an individual's
school in Greece in 386 B.C. The Ancient overall health.
tradition of the Olympic Games originated in
776 B.C. with men seeking to prove their Physical education not only fulfills a unique
physical prowess. role in education, but it is also an integral part
of the schooling process.
FATHER OF MODERN PHYSICAL EDUCATION
- Friedrich Ludwig Jahn. (Established the first Physical fitness
gymnastic school for children in Germany). He - refers to an individual's overall health and
believed that the best kind of society was one well-being, as well as their ability to perform
that had established standards of physical tasks of physical activities effectively and
strength and abilities. efficiently with vigour, without undue fatigue,
and with enough energy to enjoy leisure time
Legal Basis of Physical Education pursuits and to meet unforeseen emergencies
Article 14, Section 19, 1987 Constitution of the (1976, Clarke)
Republic of the Philippines
General Fitness
“(1) The State shall promote physical education A state of wellness for a person's overall
and encourage sports programs, league physical health and activities is referred to as
competitions, and amateur sports, including general fitness, which is a broad term concept
training for international competition, to foster (1990, General Fitness Training)
self-discipline, teamwork, and excellence for
the development of a healthy and alert Specific Fitness
citizenry.
A task-oriented definition based on the ability
to perform specific aspects of sports or HEALTH-RELATED FITNESS COMPONENTS
occupations. (HRF)
CARDIOVASCULAR ENDURANCE
Your body's ability to deliver oxygen to
working muscles during exercise.
MUSCULAR ENDURANCE
Your muscles' ability to exert force repeatedly
or for an extended period of time
MUSCULAR STRENGTH
Your muscles' ability to exert a maximum
amount of force in one effort.
FLEXIBILITY
MENTAL DEVELOPMENT
Your muscles' and joints' ability to move
Through participation in physical education
through their full range of motion.
activities, the individual develops his/her
mental capacities as he/she learns the
BODY COMPOSITION
principles, rules and strategies of games and
Your body's ratio of lean muscles to stored
sports.
fat.
SOCIAL DEVELOPMENT
SKILL-RELATED FITNESS COMPONENTS
It is the development and maintenance of
(SRF)
meaningful interpersonal relationship.
SPEED
The ability to perform actions or move in a
SPIRITUAL DEVELOPMENT
certain distance for a short period of time.
It help individuals cultivate virtues such as
resilience, empathy, and gratitude, which are
POWER
essential for spiritual well- being.
The ability to combine both speed and force
in movements and actions.
EMOTIONAL DEVELOPMENT
The informal nature of physical education
AGILITY
activities offers opportunities for the
The ability to quickly change direction
development of a high level of self esteem and
without losing speed or power.
ability to cope with routine stresses of daily
living.
BALANCE
The ability to stabilize the body both in
PHYSICAL DEVELOPMENT
movement and when maintaining stillness.
It is not only free from diseases but it includes
physical fitness as well. Develop and
COORDINATION
maintain good health and a high level of
The ability to use your senses in combination
physical fitness.
with your actions when in movements.
Lesson 2: FITNESS COMPONENTS REACTION TIME
The ability to respond quickly to what you FREQUENCY
feel, see or hear. How often you work out during a given week.
Principles of Training INTENSITY
How hard you work out.
1. SPECIFICITY
To be effective, training must be TIME
specific-designed to meet the demands of a How long you work out.
particular sports
TYPE
What form of exercise or activity you perform.
2. PROGRESSION
Overload needs to be progressive. Start slowly
and increased demand gradually. Lesson 3: NUTRITIONAL DIET
3. OVERLOAD
To improve performance, you need to overload
FACTS CHECK:
the body with increased work rates and
The prevalence of overweight and obese is
loads.
observed to be how many millions?
17 million
4. RECOVERY
27 million
5. REVERSIBILITY
If you reduce the amount you train, you will
lose fitness. Progress is reversed.
6. ADAPTATION
7. INDIVIDUALIZATION
8. REGRESSION
WHAT IS NUTRITION AND WHY IS
PROGRESSION REGRESSION NUTRITION IMPORTANT?
(harder) (easier) At the most basic level, nutrition is about
● Heavier weight ● Lighter weight
eating a regular, balanced diet. Good nutrition
● Faster speed ● Slower speed
helps fuel your body. The foods you eat supply
● Higher frequency ● Lower frequency
● Unpredictable ● Predictable the nutrients your body needs to maintain your
● Complex ● Simple brain, muscle, bone, nerves, skin, blood
● Unstable ● Stable circulation, and immune system. Proper
● Less rest ● More rest nutrition also helps protect you from illness
and disease, such as heart disease, diabetes,
When muscle is stressed it expands and makes cancer, and osteoporosis.
it stronger
Nutrition
FITT PRINCIPLES - refers to the intake of food that meets the
nutritional needs of your body.
Two Kinds of Nutrients VITAMINS and MAJOR FUNCTIONS
FAT-SOLUBLE VITAMINS
MACRONUTRIENTS
needed by the body in a relatively large TERM - A D E K (Vitamin A, D, E and K)
amount.
• Vitamin A (Retinol) - is integral to bone
MICRONUTRIENTS formation, tooth formation, and vision. It
needed by the body in relatively small contributes to immune and cellular function
amounts. while keeping the intestines working properly.
• Vitamin D (Calciferol) - aids in the
development of teeth and bone
• Vitamin E (Tocopherol) is an antioxidant
that helps fight infection and keeps red blood
cells healthy.
• Vitamin K (Phylloquinone) - is central to
blood clotting and also keeps bones healthy.
CARBOHYDRATES
-The immediate energy source of the body for
WATER-SOLUBLE VITAMINS
exercise.
• Vitamin B1 (thiamine) helps to release
-Food of the brain.
energy from foods and is important in
maintaining nervous system function.
PROTEINS
- Source of energy for the muscles and other
• Vitamin B2 (riboflavin) promotes good
cells to recover and build.
vision and healthy skin.
HEALTHY FATS
• Vitamin B3 (niacin) aids in digestion,
- provides the main fuel source for
metabolism, and normal enzyme function as
long-duration, low-to-moderate-intensity
well as promoting healthy skin and nerves.
exercise
• Vitamin B5 (pantothenic acid) aids in
WATER
metabolism and the formation of hormones. It
- Transports necessary nutrients to all body
may help to control cholesterol and have
parts, transports waste products for disposal,
anti-inflammatory benefits.
and assists in body temperature maintenance.
• Vitamin B6 (pyridoxine) aids in protein
MICRONUTRIENTS
metabolism and the production of red blood
cells, insulin, and hemoglobin.
• Vitamin B7 (biotin) helps release energy
from carbohydrates and aids in the
metabolism of fats, proteins, and
carbohydrates from food.
• Vitamin B9 (folate or folic acid) also aids in Selenium - Acts as an antioxidants.
protein metabolism and red blood cell
formation, and it may reduce the risk of neural Fluoride - Encourages strong bone formation.
tube birth defects. Keeps dental cavities from starting or
worsening.
• Vitamin B12 (cobalamin) aids in the
production of normal red blood cells as well as Chromium - Enhance the activity of insulin,
the maintenance of the nervous system. helps maintain normal blood glucose levels,
and is needed to free energy from glucose.
• Vitamin C (ascorbic acid) is central to iron
absorption and collagen synthesis. It aids in PINGGANG PINOY - Healthy food plate for
wound healing and bone formation while Filipino adults
improving overall immune function.
MINERALS and MAJOR FUNCTIONS
MACRO MINERALS
Sodium - Balance fluids in the body. Helps
send nerve impulses. Needed for muscle
contractions.
Chloride - Balance fluids in the body.
Potassium - Balances fluids in the body. Helps
maintain a steady heartbeat and send nerve
impulses. Needed for muscle contractions. Nutritional Problems of an Adolescent
SCP - Balances Fluid • Malnutrition - is a serious condition that
happens when a person's diet does not contain
Calcium - Builds and protects bones teeth. the right amount of nutrients the body needs
Phosphorus - Helps build and protect bones in order to function well.
and teeth.
Magnesium - Works with calcium in muscle • Protein-energy malnutrition (PEM) - means
contraction. there are in adequate protein-calorie intakes.
CPM - Builds, Helps, and Works • Underweight - is a weight that is below the
desirable body weight.
MICRO MINERALS
Iron - Helps red blood cells carry oxygen to • Overweight - is a weight that is higher than
all parts of the body. the desirable body weight.
Zinc - Needed for immune system, taste, smell, • Micronutrients deficiency - is the lack or
and wound healing. shortage of a substance, like vitamins and
minerals.
lodine - Helps in the production of thyroid
hormones. DIABETES
Type 1 - Still have Insulin (need to exercise)
Manganese - Helps form bones. Type 2 - No Insulin (Injection)
EATING DISORDER
- eating disorder is a psychological condition
where a person engages in abnormal eating
habits that causes harmful effect on the
body.
BULIMIA NERVOSA
- A person will eat a large amount of food
and then force himself or herself to
eliminate it from the body by means of
vomiting, also called purging.
ANOREXIA/ANOXIA NERVOSA
- A person will control his or her weight by
means of starving himself or herself for fear
of being overweight even though he or she is
underweight.
BINGE EATING DISORDER
- This is characterized by compulsive
overeating in which a person cannot control
how much he or she eats.
"TAKE CARE OF YOUR BODY. IT'S THE ONLY
PLACE YOU HAVE TO LIVE" JIM ROHN
