LESSON 1 FIRST SEM | 2024

P.E.
MR. VAN ERRL SANTOS
BS HOSPITALITY AND MANAGEMENT
BLOCK 1G
SHIELA CLARISSE GALANO SERA

Unit 1 : Definition, Goals, Objectives 1937 Physical Education was made curricular
subject in the secondary school curriculum.
and Functions of PHYSICAL
EDUCATION 1969 The School of Physical Education and
Sports Development Act of 1969.
PHYSICAL EDUCATION A program of activities included among others:
1. A program of health education and nutrition,
Physical Education was 2. A program of physical fitness for all pupils,
considered as education of the physical, 3. A program of competitive athletics,
hence, a muscular physique was 4. A program of intramurals and inter-unit athletic
considered as a physical educated body. The competition within schools, districts, and provinces;
activities then were termed as "drill", and
"physical training" and "calisthenics". 5. An annual athletic competition within and among
regions.
Wunderlich (1967) describes of movement
as follows: 1982 MAPE was introduced and the learning area
1. It provides sensory data. involves music, arts, and physical education.Social
2. It broadens the perspective horizon. wellness includes showing respect for others and
3. It stimulates function and structure of all yourself. Contributing to your community and to the
bodily organs. world builds a sense of belonging.
4. It is the means by which an individual
learns about himself in relation to
his ambient environment. FUNCTIONS OF PHYSICAL EDUCATION

Physical Education performs three functions which

PHYSICAL EDUCATION
is an integral part of the education program are:
purposely to promote the optimum development 1. Biologic Function -- refers to the enhancement of
of the individual the individuals' growth and development through
physically, socially, emotionally, and mentally body movement.
through total movement in
the performance of properly selected physical 2. Integrative Function - refers to the personality
activities (Andin, 2002). integration achieved through participation in
properly selected physical
It focuses on the concept “LEARN TO MOVE, 3. Social Function -- refers to the transmitting values
MOVE TO LEARN” An individual must know how and standards that are consistent with the needs
to move in order to learn on how to move in and ideals of the society
order to acquire and learn the needed
knowledge in a certain activity. FITNESS
is a major goal of physical education
- it is the ability to live a happy and satisfying
Legal Bases of Teaching Physical and useful life.
- This type of life is what the educational
Education in the Philippines Setting philosophers and thinkers’ term as the
"good life". This is the
ultimate goal of education.
1901 Physical exercise was one of the subjects
introduced in the public FITNESS = GOODLIFE
→ schools and regular program of athletics was
developed.
Objectives of Physical Education
1920 Physical Education was made a required
subject in the curriculum of all public schools.
LESSON 1 FIRST SEM | 2024
P.E.
MR. VAN ERRL SANTOS
BS HOSPITALITY AND MANAGEMENT
BLOCK 1G
SHIELA CLARISSE GALANO SERA

Physical Development some more emergencies in life.

→ Through cautiously selected physical
education activities, an individual who 3. Social to understand oneself; to get along
participates energetically will develop with others for effective living.
and maintain good health and a high
level of physical fitness. 4. Motor skills - it is the learning of the
fundamental skills necessary for
Social Development participation in sports and games.
→ Involvement in Physical Education
activities provide opportunities for the 5. Aesthetic— relating or responsive to or
development of enviable social traits appreciative of what is pleasurable
needed for adjustment to the social life to the senses.
in general.
6. Nationalism - preservation of cultural heritage
Some worthwhile traits are: through revival of indigenous
1. friendliness games, dances and sports.
2. cooperation
3. respect for the rights of others 7. Conservation of natural environment such as
4. good sportsmanship protection of forest and aquatic
5. good leadership and followership resources.
6. honesty in group competition
Educational Development Decree of 1972
Emotional Development "All our educational efforts must be directed
towards the development of our
→ The informal nature of physical
national goals as a developing country."
education activities offers opportunities
for self-expression and emotional
mastery.

Examples of worthwhile emotional traits

are:
1. self-confidence
2. self-control
3. self-reliance
4. courage
5. determination

Mental Development
→ Through participation in physical
education activities, the individual
develops his mental capacities as he
learns the mechanical principles of
underlying movements.

Objectives of Physical Education includes also:

1. Knowledge - it enhances critical thinking how

activities are done according
to rules, regulations and strategies.

2. Physical fitness — improves and maintains

the workload of the individual
without staggering and undue fatigue after
which have time or energy to meet
LESSON 1 FIRST SEM | 2024
P.E.
MR. VAN ERRL SANTOS
BS HOSPITALITY AND MANAGEMENT
BLOCK 1G
SHIELA CLARISSE GALANO SERA

Unit 2 : PHYSICAL FITNESS Health-Related Fitness

is a function of body's adaptation to exercise. It
PHYSICAL FITNESS could be developed and maintain through the
regular and proper exercise program.
Physical Fitness is the ability to perform one's daily
task efficiently without undue fatigue but with extra COMPONENTS OF HEALTH RELATED FITNESS
"reserve" in case of emergency.
A. Muscular Strength
refers to the ability of the muscle to exert maximum
Leisure time effort in brief duration. It may be developed through
isotonic, isometric, or isokinetic contractions
is the amount of time that is left after the daily
routine activities of an individual have been I. Isotonic Contractions are voluntary contractions in
accomplished. which muscles shorten and lengthen alternately.
The muscle contracts at varying speed against a
Recreation
resistance.
refers to any activity that is participated in by the
TWO TYPES OF ISOTONIC CONTRACTIONS
individual during leisure time on voluntary basis
because it provides an immediate satisfaction to the 1. Concentric Contraction — refers to muscles that
individual. shorten during exercise. There is no movement that
occurs and the length of the muscle remains unchanged.

2. Eccentric Contraction --- refers to the muscle that

Concepts of Physical Fitness lengthens during an exercise. Muscles exert force due to
an outside resistance.
1. Organic Vigor — refers to the soundness of the
heart and the lungs, which contributes to the ability II. Isometric Contractions are another type of
to resist diseases. contractions in which the muscles are contracted
against an immovable resistance. The exercise
2. Endurance — is the ability to sustain long-
provides maximum contraction of muscle; however,
continued contractions where a number of muscle
there is no observed movement during the exercise.
groups are used; the capacity to bear or last long in
This is done for about 5 seconds.
a certain task without undue fatigue.
III. Isokinetic Contractions are similar to isotonic
3. Strength — is the capacity to sustain the
contractions but the muscles are exposed to fixed
application of force without
machines with variable degrees of resistance.
yielding or breaking; the ability of the muscle to Through the range of movement, resistance is equal
exert effort against the resistance. to the force applied.

4. Power refers to the ability of the muscle to Two physiological benefits derived from strength
release maximum force in a shortest period of time. training:

5. Flexibility - it is a quality of plasticity, which gives 1. Increase muscle strength by 10-25% within 6-8
the ability to do a wide range of movement. weeks; and

6. Agility — is the ability of an individual to change 2. Increase muscle size or muscle hypertrophy
direction or position in
B. Muscular Endurance
space with the quickness and lightness of
movement. refers to the ability of the muscle to endure a sub
maximal effort for a prolonged period of time.
7. Balance is the ability to control organic
equipment neuro-muscularly; a state of equilibrium. C. Cardiovascular Endurance
8. Speed — is the ability to make successive refers to the ability of the heart, blood vessels and
movements of the same kind in the shortest period the lungs to adapt to physical exertion for a
of time. prolonged duration.
LESSON 1 FIRST SEM | 2024
P.E.
MR. VAN ERRL SANTOS
BS HOSPITALITY AND MANAGEMENT
BLOCK 1G
SHIELA CLARISSE GALANO SERA

Your target heart rate is 50 to 85 percent of your During the contract-relax, the partner attempts to
maximum heart rate. move the limb at its lengthened range of motion and
isometrically resists the partner's attempt to move
There are important variables to consider when the limb into a deeper stretch. Then, the stretcher
engaging in any cardiovascular endurance program. relaxes the limb and the partner slowly moves the
These are: segment into a new range. This type of stretching
1. Intensity which refers to how stressful the can be done active (i.e. w/o partner) or passive (i.e.
exercise is. w/ partner).

2. Duration which refers to how long will the exercise Example: PNF hold-relax hamstring stretch
be performed.
E. Body Composition
3. Frequency which refers to the number of times
the individual will exercise each week. refers to the proportion of lean body mass to fat
body mass. It stresses one's relative fatness or
4. Mode which refers to the kind of activity, selected leanness in relation to height.
such as brisk working or jogging.
Somatotyping or body typing is a system of
D. Flexibility classifying an individual according to the shape of
the body. It was developed by Sheldon during the
is the ability of the muscles and joints to go through 1940's and 1950's.
a full range motion.
1. An ectomorph body type is characterized as lean
TYPES OF STRETCHING and small body build with greater surface area to
1. Ballistic Stretching. mass ratio. Bone size is relatively small with slender
limbs and low muscle mass.
Ballistic stretching uses muscle contractions to
force muscle elongation bobbing (i.e. up and down) 2. A mesomorph body type has a relative
movement quickly elongates the muscle with each predominance of muscles. The bones are usually
repetition. large and heavy with massive limbs, thus
contributing to greater weight than the ectomorph
Example: Ballistic stretching - forward bending done body type.
in rapid bouncing movement
3. An endomorph body type is characterized by a
2. Static Stretching. relative predominance of soft roundness and large
digestive viscera. There is a greater percent of body
This involves slowly stretching a segment of the
fat when compared to lean body mass.
body to the farthest point and holding that position
for at least 15-30 seconds
It is performed without a partner. Pain-free
Example: Static stretching — seated hamstring
SKILL RELATED FITNESS
stretch
It refers to the quality of one's movement skill.
3. Dynamic Stretching.
Dynamic stretching is the use of a muscle's own 1. Balance
force production and the body's momentum to take
a joint through the full available range of motion is the ability to maintain equilibrium in relation to
(Clark & Lucett, 2010a). changes in body position.

suggested that in performing this stretching the Static Balance is the ability to maintain equilibrium
movement should be in a slow, controlled way, in a fixed position such as standing on one foot or
relaxed, and breath steadily to execute properly. on a balance beam.

Example: Alternate lunges (right & left) Dynamic Balance is the ability to maintain one's
equilibrium while the body is in
4. Proprioceptive Neuromuscular Facilitation (PNF).
It involves the contract-relax approach to stretching.
LESSON 1 FIRST SEM | 2024
P.E.
MR. VAN ERRL SANTOS
BS HOSPITALITY AND MANAGEMENT
BLOCK 1G
SHIELA CLARISSE GALANO SERA

motion. Walking on a balance beam is one example strengthen the back and abdominal muscles.
of this type of balance.
4. Retards Aging Process. Continued participation in
2. Coordination regular exercises of the proper amount and severity
is of considerable value in postponing that usually
is the harmonious working relationship between the takes place as a person grows old.
skeletal muscle and nerves in one aspect of
movement. Hand-eye coordination is demonstrated 5. Physical fitness and Ability to Meet Emergencies.
in certain sport skills such as catching, passing, Body that is accustomed to sedentary living habits
dribbling or volleying a ball. can usually operate ineffectively even though it is
operating at near maximum effort.
3. Agility
6. Neuromuscular Skill. The smooth, efficient
is the ability of an individual to quickly shift or coordination of the muscular system is improved as
change direction of the body from one point to a result of regular participation in physical activity.
another.
7. Relaxation. Overactive minds in underactive
4. Speed bodies often need physical outlets for accumulated
emotional and muscular tensions that seem to be
is the ability to perform a task or move from one relieved by actions of the skeletal 'Muscle.
point to another in the shortest possible time.
8. Improvement of Personality and Social Skills.
It is also the time spent finishing or completing a Participation in games and sports aids in improving
performance after the initial movement has been the personality and in developing desirable social
made. skills.

5. Power 9. Mental Fitness. Because of the mental and

physical relaxation that often results from physical
is the ability to perform one maximum effort in a activity, regular exercise is thought by many to be of
short period of time. It is a product of both strength considerable value in aiding the natural mental
and speed as seen in many sport activities such as processes to function with increased efficiency.
track and field and weightlifting.
10. General Growth. The physically fit person usually
6. Reaction Time possesses a high degree of general resistance,
which enables him in successfully avoiding minor
is the ability to react to the interval of time between illness.
the signal to respond (stimulus) and the beginning
of the response.

Benefits of Physical Fitness

1. Vitality. Muscles are basic for all body action. They
increase in strength with activity and deteriorate
from lack of it. Fit muscles use less energy to
perform the same task, leading to an increase in
vitality.
2. Posture. A physically fit person is able to maintain
his general postural alignment better than one weak
musculature.
3. Relieves Low back Pain. A lack of physical activity
has been found to be major cause for some cases of
pain in the lower back. Most adults who suffer from
low-back pain are relieved from this pain by
exercises that