PANGASINAN STATE UNIVERSITY

URDANETA CITY, Pangasinan

HANDOUTS
MID-TERM
COURSE CODE: PE1
COURSE TITLE: Physical Fitness Towards Health and Fitness

UNIVERSITY VISION, MISSION, QUALITY POLICY, INSTITUTIONAL OUTCOMES AND PROGRAM OUTCOMES

VISION - To become an ASEAN Premier State University by 2020.

MISSION - The Pangasinan State University, through instruction, research, extension and production, commits to develop
highly principled, morally upright, innovative and globally competent individuals capable of meeting the needs of industry,
public service and civil society.
We shall continuously improve our operations in response to changing environment and in support of the institution’s
strategic direction.

QUALITY POLICY - The Pangasinan State University shall be recognized as an ASEAN premier state university that
provides quality education and satisfactory service delivery through instruction, research, extension and production.
We commit our expertise and resources to produce professionals who meet the expectations of the industry and other
interested parties in the national and international community.

INSTITUTIONAL OUTCOMES - The Pangasinan State University Institutional Learning Outcomes (PSU ILO) are
the qualities that PSUnians must possess. These outcomes are anchored on the following core values: Accountability and
Transparency, Credibility and Integrity, Competence and Commitment to Achieve, Excellence in Service Delivery, Social
and Environmental Responsiveness, and Spirituality – (ACCESS).

PHYSICAL EDUCATION? It is a course or program in school that focuses on developing physical fitness and the
ability to perform and enjoy day-to-day physical activities with ease.
PHYSICAL FITNESS- ability to function efficiently and effectively and leisure activities.
LEGAL BASIS of PE- Article XIV Section 19 of the 1987 Constitution provides that “The State shall promote physical
education and encourage sports programs, league competitions, and amateur sports, including training for international
competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry. All
educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic
clubs and other sectors”
Physical Activity- it involves any bodily movement caused by muscular constructions that result in the expenditure of
energy.
Physical Exercise- it is a planned or program having with a purpose/goal.
HEALTH RELATED COMPONENTS
1. AEROBIC CAPACITIES- Also known as cardio or endurance activity.
2. MUSCULAR STRENGTH- is the amount of force you can put forth with your muscles. It is often measured by how much
weight you can lift.
3. MUSCULAR ENDURANCE- the ability to exercise the entire body for long periods of time. It requires a strong heart,
healthy lungs, and clear blood vessels to supply the body with oxygen. Another term is HEART AND LUNG ENDURANCE
4. FLEXIBILITY- it is the ability of the joints and muscles to move through its full range of motion.
5. BODY COMPOSITION- is the body’s relative amount of fat to fat-free mass.
GENERAL RULE IN PHYSICAL EXERCISE- Stretching, warm up, PROPER EXERCISE, Cool Down

Nutrition Facts -This label gives you information about the food’s serving size and content including nutrients like
carbohydrates, fat, proteins, vitamins and minerals.
TYPES OF EATING
1. Fueling for Performance - This is usually associated with athletes, who not only plan their training regimen but
also their daily food intake so they can perform at optimum levels during competition
2. Emotional Eating - Some people are either motivated or not motivated to eat depending on their mood.
3. Social Eating - Eating can be associated and influence by traditions. Generally, people associated eating with
celebrations, holidays, family gatherings and religious traditions.
4. Eating Out of Habit or Recreational Eating - Eating may also be associated with particular circumstances or
sports event.
SLEEP
Sleep plays a major role in ensuring the good health and well-being of an individual. Sleep recharges a person’s brain,
helps repair cells, and helps the body release important hormones.

Barriers to Physical Activity

 Insufficient time for exercise
 Consider exercise as an inconvenience
 Lack self-motivation
 Find exercise not enjoyable
 Find exercise boring
 Lack confidence in their ability to be physically active
 Have fear of being injured or recent injury
 Lack self-management
 Lack encouragement
 Do not have adequate facilities

KNOWING IS NOT ENOUGH; WE MUST APPLY, WILLING IS NOT ENOUGH, WE MUST DO- John Wolfgang Von Goethe
3 PRINCIPLE OF TRAINING
1. Overload principle- states that the only way to gain health benefit through physical involvement
2. Progressive principle- The level of intensity of your exercise should be increased gradually.
3. Specificity principle- it explains specific type of exercise brings out specific output.

The acronym FITT stands for:

• Frequency – How often you do physical activity in a week
• Intensity – How hard you are working while performing the activity
• Time – How long you are doing the activity
• Type – What type of activity you are doing
SMART?
Specific Detailed as possible
Measurable Assessable or quantifiable
Attainable Neither to easy nor too hard
Realistic Doable and possible
Timely Within a specific time frame

DESIGNING YOUR FITNESS PROGRAM

1. Define your personal needs.
Gather information about your fitness status, stress level, and nutrition profile. Personal profiling will assist you
in focusing on your personal needs.
2. Evaluate your program selection
Assess the types of activities that are available to you.
3. Set clear goals.
Cope up with SMART goals and list your own long-term and short-term goals
3. Organize your program and put it in writing.
Prepare a detailed plan. Include the type of activity, time of the day, and number of repetitions.

REFERENCES:
Callo, L. F., Dajime, P. F., 2016. Physical Education and Health (Volume 1). First Edition, Rex Book Store, Inc., Sampaloc,
Manila.
Cawan, Kriza Gia R., 2016. Physical Education and Health. Diwa Learning System, Makati City.
Department of Education: 2012. K to 12 Curriculum Guide: Health Education. Pasig City.
Gialogo, R. C., et.al., 2016. Fit for Life. Phoenix Publishing House, Inc. Quezon City.
Urbiztondo, S. M., et.al., 2016. Health-Optimizing Physical Education 1 : Fitness, Vibal Group, Inc, Quezon City