Topic 1: Physical Education

Topic 2: Components of Physical Fitness

Topic 3: Four Types of Exercise

PHYSICAL EDUCATION
Physical Education is an integral part of educational program designed to promote the optimum development of the
individual physical, socially, emotionally, and mentally through total body movement in the performance of properly
selected physical activities.

LEGAL BASIS OF PHYSICAL EDUCATION

Article XIV Section 19 of the 1987 Constitution provides that:
[1] The state shall promote Physical Education and encourage sport program, league, competitions and amateur sports,
including for international competition, to foster self-discipline, teamwork and excellence for the development of a
healthy and alert citizenry.
[2] All educational Institutions shall undertake regular sport activities throughout the country in cooperation with athletic
club and other sectors.

Play - activities that are spontaneous, with no predetermined ending and no tangible outcome, victory or reward. the rules
of play, if there are any are generally spontaneous.
Sport - a type of competitive, physical activity that involves specific administrative organization and that has limits set in
explicit and formal rules governing the behavior of the participant.
Recreation - Recreation refers to all those activities that people choose to do to refresh their bodies and minds and make
their leisure time more interesting and enjoyable. Examples of recreation activities are walking, swimming, meditation,
reading, playing games and dancing.

Health - the general condition of the body, often expressed as dimensional physical, mental and social make-up, but
usually meaning a physical "soundness" that enables one to function in a state of well-being.
Wellness - an active approach to life management, including attention to nutrition, stress management alcohol and drug
control, smoking cessation and other matters of comprehensive lifestyle condition.
Physical Fitness -the ability of the body to perform one's daily tasks efficiently without undue fatigue but with extra
"reserve" energy in case of emergency.

Characteristics of a Physically Fit Individual –

1. is able to withstand fatigue for longer periods of time.
2. is equipped to tolerate physical stress.
3. has stronger and efficient heart.
4. there is a great relationship between mental health, mental alertness, absence of tensions and physical fitness
COMPONENTS OF PHYSICAL FITNESS
Physical fitness can be broadly divided into Health- related and Skill-related Fitness.

A. HEALTH-RELATED FITNESS
Good health have a strong relationship with health related components of physical fitness because it determines the
ability of an individual to perform daily activities with vigor and demonstrate the capacities associated with low
risk of premature development of the hypokinetic diseases.

The components of health-related fitness includes body composition, muscular endurance, muscular strength,
cardiovascular endurance and flexibility.

1. Body Composition
Body composition can be expressed as the relative percentage of body mass that is fat and fat-free tissue using a
two-compartment model. It can be measured with both laboratory and field techniques that vary in terms of
complexity, cost, and accuracy. Anthropometric methods are: Body mass index and Circumferences.

-BMI- Key index for relating a person’s body weight to height.

BMI= M/(H*H), where M= body mass in kilograms and H= height in meters

(A higher BMI score usually indicates higher levels of body fat)

-Waist to hip ratio- Measured using a tape measure around the waist and the largest hip circumference. The ratio is
a simple calculation of the waist girth divided by the hip girth.

2. Muscular Strength
Muscular strength refers to the amount of force a particular muscle group can produce in one, all-out effort. Muscular
strength refers to your ability to move and lift objects. It’s measured by how much force you can exert and how much
weight you can lift for a short period of time.
 3. Muscular Endurance
It is the ability of muscle group to execute repeated contractions over a period of time sufficient to cause muscle fatigue,
or to maintain a specific percentage of the maximal voluntary contraction for a prolonged period of time. Absolute
muscular endurance is the total number of repetitions at a given amount of resistance is measured.

4. Cardiorespiratory Endurance
Cardiorespiratory fitness is related to the ability to perform large muscle, dynamic, moderate to high intensity exercise for
prolonged periods. The performance depends upon the functional state of the respiratory, cardiovascular, and skeletal
muscle systems.

5. Flexibility
Flexibility is the ability to move a joint through its complete range of motion. It is important in the ability to carry out
ADLs and in athletic performance. It depends on a number of specific variables including distensibility of the joint
capsule, adequate warm-up, and muscle viscosity.

B. SKILL-RELATED FITNESS
It is also known as performance-related fitness components. It is associated with athletic competition but should be
considered in the overall fitness of all individuals. These components are pertaining with the athletic ability of an
individual. There are 6 components of physical fitness: balance, co-ordination, agility, speed , power, and reaction time.

1. Balance
Balance is the ability of an individual to maintain their line of gravity within their base of support. It can be classified into
static and dynamic. Static balance is defined as the ability to maintain an upright posture and to keep the line of gravity
within the limits of the base of support (i.e., quiet standing). Dynamic balance is defined as the ability to maintain stability
during weight shifting, often while changing the base of support.

2. Coordination
It is the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly
and accurately. Alternate hand wall toss test is one the test via which co-ordination can be assessed.

3. Power
It is the rate at which one is able to exert maximal force. Vertical jump test and hop test are some examples of power
testing for lower extremity. Medicine ball throw test can be used to assess upper extremity power.
 4. Agility
Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a stimulus”. It
performs a series of explosive power movements in a rapid succession in opposing directions.

5. Reaction time
Reaction time is related to the time elapsed between stimulation and the beginning of the reaction to it. Reaction
time is affected by several variables including attentive, cognitive and motor functions. Three basic reaction time
paradigms have been described:

1. simple reaction time has a single stimulus and a single predefined response,
2. recognition reaction time has several false stimuli mixed with one correct stimulus prompting the
response, and
3. choice reaction time involves multiple stimuli and differing responses for each stimulus.

It can be assessed via Drop-Ruler test.

Reaction time refers to how quickly you can respond to an external stimulus. Your eyes see a stimulus, your mind
interprets the stimulus, and your body reacts in accordance with that interpretation.

6. Speed

It relates to the ability to perform a movement within a short period of time. . Speed combined with strength will
provide power and force. Sprint test is one of the example of the test that can be used to examine person's speed.
THE 4 MOST IMPORTANT TYPES OF EXERCISE
Exercise is often only associated with losing weight, but it is more than just working to lose a few pounds. Each type of
exercise is different; however, many activities fit into more than one category. It is common for people to focus on one
type of exercise or activity, but including all four types of exercise into your workout will give you more benefits.

1. Endurance
Endurance, or aerobic exercise, increase your breathing and heart rate. By doing endurance exercises, you are working to
keep your heart, lungs, and circulatory system healthy while improving your total fitness. Over time your endurance level
will increase which will make everyday activities seem easier.
Examples of endurance activities are: dancing, swimming, playing tennis, swift walking or jogging, biking, and yard work
(digging, mowing, etc.)

2. Strength
If you want to build up your muscles, then strength exercises are right for you! Strength exercises are also called “strength
training” or “resistance training.” Even the slightest increase in strength can make a huge difference in your ability to
carry out everyday tasks. Developing strong muscles and bones can reduce your risk of weak bones and slouching.
Examples of strength exercises are lifting weights and using a resistance band.

3. Flexibility
The purpose of flexibility exercises is to stretch your muscles and help your body stay limber. This allows for more
freedom of movement for other exercises and for everyday activities. Flexibility exercises also have the ability to improve
your range of motion, posture, ability to breathe deeply, and circulation. Also, it alleviates the muscle tension that is
caused by stress.
Examples of flexibility exercises are shoulder and upper arm stretches, yoga, and calf stretches.

4. Balance
Completing balance exercises helps prevent falls. These exercises are especially important to older adults because it helps
them stay independent. Most good balance exercises that can help maintain balance are ones that keep you constantly
moving with your feet on the ground.
Examples of balance exercises are heel-to-toe walking, standing on one foot, and sitting down in a chair and standing up
without using your hands. Also, several lower-body strength exercises can help you improve your balance.

Always consult your physician before beginning any exercise program.