PHATFIT 1

Definition
•Physical Education
- is "education through the physical“
- An element of an educational curriculum concerned
with bodily development, strength, physical co-ordination,
and agility.
- instruction in the development and care of the body
ranging from simple calisthenic exercises to a course of study
providing training in hygiene, gymnastics, and the performance
and management of athletic games.
AIM
• The aim of physical education is the
wholesome development of personality
of an individual which means making an
individual physical fit, mentally alert,
emotionally balanced, socially well adjusted,
morally true and spiritually uplifted.
Three Goals of Teaching Physical
Education

• Teaching Essential Body Management

Skills. ...
• Promoting Physical Fitness as Fun. ...
• Developing Teamwork, Sportsmanship,
and Cooperation.
HEALTH
• Health is defined as a state of
complete mental, physical and social
well-being; not merely the absence of
illness or infirmity. Fitness is the ability to
meet the demands of the environment
Fitness
one's ability to execute daily
•“

activities with optimal performance,

endurance, and strength with the
management of disease, fatigue, and
stress and reduced sedentary
behavior.”
Fitness in PE
• Physical fitness refers to the ability of your
body systems to work together efficiently
to allow you to be healthy and perform
activities of daily living. Being efficient
means doing daily activities with the least
effort possible
Types of Fitness

•aerobic
•anaerobic
•flexibility
•endurance fitness
Importance of Fitness
• It improves respiratory, cardiovascular health, and
overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type
2 diabetes, heart disease, and reduce your risk for
some cancers. In other words, staying active is a
crucial part of maintaining good health and
wellness.
Importance of Fitness
• Decrease the risk of a heart attack
• Maintain your weight better.
• Handle lower blood cholesterol level.
• Reduce the risk of type 2 diabetes
and any cancers.
What is the Difference of Exercise and
Fitness
• Exercise is a subset of physical activity that is
planned, structured, and repetitive and has as
a final or an intermediate objective the
improvement or maintenance of physical
fitness.
• Physical fitness is a set of attributes that are
either health- or skill-related.
Types of Fitness
•Health-related physical
fitness
•Performance-related
physical fitness
Components of Physical Fitness
• (1) body composition
• (2) flexibility
• (3) muscular strength
• (4) muscular endurance
• (5) cardiorespiratory endurance.
Areas of physical fitness
•endurance,
•strength,
•Balance
•Flexibility
Concepts of physical fitness
• Individuality
• specificity,
• progression,
• overload,
• adaptation,
• recovery,
• reversibility.
Physical Activity
- any bodily movement produced
by skeletal muscles that requires
energy expenditure. Physical activity
refers to all movement including
during leisure time, for transport to get
to and from places, or as part of a
person's work.
Types of Physical Activity
• Walking.
• Dancing.
• Swimming.
• Water aerobics.
• Jogging and running.
• Aerobic exercise classes.
• Bicycle riding (stationary or on a path)
• Some gardening activities, such as raking and pushing a
lawn mower
IMPORTANCE of PHYSICAL
ACTIVITY
•improve your brain health,
help manage weight, reduce
the risk of disease, strengthen
bones and muscles, and
improve your ability to do
everyday activities.
SKILLS-RELATED FITNESS
COMPONENTS
• Agility
• Balance
• Coordination
• Speed
• Power
• Reaction time
NUTRITION
• is the supply of food that we need as an
organism to feed our cells and keep them
alive. We can get nutrients from products
such as vitamin supplements, however
when we talk about nutrition we mostly
mean the nutrients we get from food.
IMPORTANCE OF NUTRITION
• Without nutrition, we grow weak, sick and at the very
worst can even die. We miss developmental milestones
and can’t put our bodies through the daily mental and
physical tasks that we need them to. We aren’t able to
grow and may also be unable to reproduce.
• Nutrients are the fuel we need to enable the body to break
down food and then put this to use in the body to repair
and build cells and tissue, which is basically our
metabolism.
7 KINDS OF NUTRIENTS
• Protein
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Fiber
• Water
NUTRITIONAL IMBALANCE
• Not consuming enough of them
• Your body has difficulty processing one or more
• Disease
• Medications can deplete them
• Stress
• Your digestive system isn’t working properly
• You have an allergy or sensitivity to certain
nutrients
BASIC CONCEPT OF BALANCED DIET
• Hence, balanced diet should meet these aspects:
• 1. A BALANCE DIET CONSISTS OF DIFFERENT ITEMS. It includes a variety of
food which ensures that all nutrients are supplied. This can be achieved by
selecting items from each food groups (each food group supplies certain
nutrients)
• 2. SELECTING ITEMS FROM DIFFERENT FOOD GROUP Including items from
each food group ensures that all the nutrients will be supplied.
• 3. A BALANCE DIET MEET THE NUTRIENTS NEEDS Because of the amount and
proportion of the food selected. This is based on the recommended dietary
intakes laid down for the individual.
• 4. BALANCED DIET PROVIDE FOR PERIOD OF LEANESS (SAFETY MARGIN) It is
a safety margin or a little extra for those time when you do not need your
nutrient needs adequately.
FOOD PYRAMID
 IMPORTANT POINTS FOR NUTRITION
• • Be active, the person climbing stems and remind the person to be physically active
• • Vary your choices, the six bands stand for the five food groups plus an area for oil. For health
it is essential to consume a variety along and within these groups to get the way of nutrients
heated by the body. Number of food and food groups supplies all the nutrients, fiber and
other substances the body needs. Besides, variety adds flavors’, interest and pleasure to eat
• • Think in proportion the food groups bands differ in width, reminding consumers to eat
more of some types of food than others. These widths are just estimates and not specifically
the amount that is right for the person.
• • Take in moderation : moderation is the key ,mind-set and every day eating habits should
adapt moderation for each food group. The wider base stand for foods with little, no solid fats
or added sugars, they should be eaten more of term. The narrower top stand for foods with
more of these foods he can consume.
• • Customize:. They can be used to a person’s need.
• • Improve gradually: small steps should be taken towards healthier eating and active living.
Small steps add up to big benefits.
5 Major Muscle Groups and its
FUNCTIONS
 #1 - The Chest Muscles

Pectorals
- The pectorals or pecs are the large chest muscles. They are full
of thick muscle fibers and add size to the upper body. The chest is
divided into two parts, pectoralis major, and pectoralis minor. They
provide support when you hold objects in front of your body and they
are activated when you reach across your body. The pecs are activated
in many everyday movements, mainly at the shoulder joint. For
instance, when you grab a seat belt or comb your hair on the opposite
side. Another is a basic task like reaching into your back pants pocket or
to tuck in your shirt.
 #2 - The Back Muscles
Latissimus Dorsi

• It is a large, flat muscle on the back that stretches to the sides, behind
the arm, and is partly covered by the trapezius on the back near the
midline. It is sometimes called 'lats' or the 'wings''. The lats facilitate
the body in pulling movements and compliment the arms in pursuing
various physical activities like pulling something into your body, or
when you take something down from a shelf above your head. Also,
they are heavily involved in many swimming movements.
Latissimus Dorsi

It is a large, flat muscle on the back that stretches to the

sides, behind the arm, and is partly covered by the trapezius on
the back near the midline. It is sometimes called 'lats' or the
'wings''. The lats facilitate the body in pulling movements and
compliment the arms in pursuing various physical activities
like pulling something into your body, or when you take
something down from a shelf above your head. Also, they are
heavily involved in many swimming movements.
Rhomboid

The rhomboids are located in the upper back. They

are underneath the trap muscles and not visible from
outside. They originate from the spinal cord and merge
into the scapular bone. These muscles can't be seen but
they play a vital role in strengthening the scapulae and
all the back movements.
Trapezius

Also known as, the traps, that are located between the
shoulders and the neck. The traps can further be classified into
three divisions- the upper traps, middle traps, and the lower
traps, with the lower traps extending as low as the lower back.
The traps control the scapulae or the shoulder blades and play
an important role in shrugging and neck movements. They are
used to tilt and turn the head and neck and shrug the shoulders.
They also provide support when you lift items over your head.
Teres Muscle

• This muscle lies underneath the 'lats'. It works with the

lats as well as the rotator cuffs. Exercises like single
arm lat pulldowns and pullovers target this muscle
directly. Compound exercises like deadlifts, shoulder
presses, and rows also target this muscle.
Erector spinae

• The erector spinae or spinal erectors is a set of muscles that

straighten and rotate the back. They are actually deep
muscles that help to extend the spine and are key in posture.
They are also important when bending forward, and
sideways.
 #3 - The Arm and Shoulder Muscles
Biceps

This muscle is found in the front of the upper arm.

The biceps help control the motion of both the shoulder
and elbow joints. At the elbow, the biceps are essential
in lifting, and at the shoulder, they help with moving the
arms sideways, forward and upwards. Basically, this
muscle helps bend or curl the arm toward your body.
Triceps

The triceps are muscles in the back of the upper

arm. These muscles help stabilize the shoulder joint and
allow the elbow joint to be straightened. The triceps are
utilized in passing and shooting a basketball, and help
with finite movements such as in writing, drawing or
even push and pull.
Deltoids

The deltoids, or delts, are known as the shoulder

muscles. This muscle group is used on all side of body
lifting motions. They provide support when you carry
things and help keep carried items away from the
motion path of the thighs. The deltoid muscle consists
of 3 parts: anterior deltoid, medial deltoid, and posterior
deltoid.
 #4 - The Abdominal Muscles
Obliques

The muscle group on the sides of the abdominals

are the obliques. Movement of these muscles may result
in several actions, but they are best known for their
lateral flexion and rotation of the trunk known as a side
bend. The obliques help support the spine from the
front. They are also vital in keeping a good posture.
 #5 - The Legs and Buttocks Muscles
Hamstrings

The hamstrings are the huge muscle group in the

upper back part your thighs. Its main function is to bend
your knees and help propel your body forward in such
activities as walking, running, jumping, or
doing a Krav Maga kick.They are also used during
squats and deadlifts.
Gluteals

The glutes are muscles of your buttocks and the

largest muscles in your body. They are key muscles in
the movement of the legs backward and sideways. The
glutes also help you maintain balance in walking or
running.
Quadriceps

The 4 huge muscles that comprise the front of your

thigh is the muscle group called the quadriceps or
'quads'. The quadriceps is the second largest major
muscular structure in the human body after the back. It
is located in the upper front part of the leg. The four
huge muscles are namely rectus femoris, vastus lateral,
vastus intermedius and vastus medialis.
Gastrocnemius

Commonly called as the calf muscles. The calves

are located in the lower back part of your legs. They are
key muscles when you lift your heels up, such as when
you walk, run, and go upstairs. They are also important
for explosive moves such as sprinting, jumping and
climbing.
 Body Planes
• Body planes are hypothetical
geometric planes used to divide the
body into sections. They are commonly
used in both human and zoological
anatomy to describe the location or
direction of bodily structures.
• The sagittal plane (lateral or Y-Z plane) divides the body
into sinister and dexter (left and right) sides. The
midsagittal (median) plane is in the midline through the
center of the body, and all other sagittal planes are
parallel to it.
• The coronal plane (frontal or Y-X plane) divides the
body into dorsal and ventral (back and front) portions.
It also separates the anterior and posterior portions.
• The transverse plane (axial or X-Z plane) divides the
body into superior and inferior (head and tail) portions.
It is typically a horizontal plane through the center of
the body and is parallel to the ground.
Types of joint movement
 Body Posture
•Posture refers to how you
position your body when
you're sitting, standing, or
lying down. Your posture is
the result of habits formed
over the course of years