PE REVIEWER

•Physical education, also known as Phys Ed., PE and in some Commonwealth countries as physical training or PT, is a class
that pupils are required to take at school.
•According to the International Charter of Physical Education and Sports UNESCO: The practice of physical education and
sport is a fundamental right of all.
•ACCORDING TO ANDIN, PE is an integral part of the educational program designed to promote the optimum development
of an individual physically, mentally, socially, emotionally and spiritually through total body movement in the performance
of properly selected physical activities.
•Article 14 Section 19 of the 1987 Philippine Constitution which stated that: The State shall promote physical education
and encourage sports programs, league competitions.
•The brief history of physical education would start in just about 1820 when schools focused on gymnastics, hygiene
training and care and development of the human body. By the year 1950, over 400 institutes had introduced majors in
physical education.
• The father of our more modern physical education classes is FRIEDRICH JAHN, who was a teacher in the early 1800s
BENEFITS OF PHYSICAL EDUCATION
Regular physical activity during youth is known to have the following benefits:
1. Builds healthy bones
2. Improves strength and endurance
3. Reduces stress and anxiety
4. Helps control weight/reduces the risk of obesity
5. Improves blood pressure and cholesterol levels
6. Reduces feelings of depression
7. Boosts self-esteem
8. Promotes psychological well-being
Effects of Physical Education on Learning
❖ Increased concentration
❖ Increased attentiveness in class
❖ Better grades
❖ Better behavior
Objectives of Physical Education
• Physical Development • Social Development
• Emotional Development • Mental Development
• Spiritual Development
• PHYSICAL DEVELOPMENT ( growth and improvement), an individual who participates actively will develop and maintain
good health and a high level of physical fitness.
•SOCIAL DEVELOPMENT (Interaction and communication), more than just exercise for students. Students learn
communication skills and how to work together as a group.
•EMOTIONAL DEVELOPMENT(expression and feelings), gradually learn to manage their selves and acts wisely with courage
when exposed in stressful and emotional situations.
•MENTAL DEVELOPMENT ( intellectual and memory), the learners acquire knowledge and understanding of rules and
strategies of the games, sports and dance instructions.
•SPIRITUAL DEVELOPMENT (personality and holistic), can highlight the importance of spiritual concepts like critical
awareness, contemplation.
PROGRAM OF PHYSICAL EDUCATION
1.PHYSICAL EDUCATION SERVICE PROGRAM- are required to take in order to complete the two-credit general education
requirement for graduation.
2.INTRAMURAL PROGRAM - to offer the student the opportunity to compete in different sports through organized
tournament.
3.INTERCOLLEGIATE PROGRAM OR INTERSCHOOL SPORT - designed for highly skilled students, it will give students the
opportunity to travel, compete, meet new friends.
• PHYSICAL FITNESS is a state of health and well-being and, more specifically, the ability to perform aspects of sports,
occupations and daily activities. Physical fitness is generally achieved through proper nutrition,moderate
vigorous physical exercise, and sufficient rest.
Benefits of Physical Fitness / Exercise
✔ Increased self esteem ✔ Increased energy ✔ Stronger bones and joints ✔ Weight Control ✔ Increased Metabolism ✔
Healthier Heart ✔ Reduced risk of high blood pressure ✔ Strengthened immune muscles ✔ Toned muscles ✔ Relieves
stress
•Physical Fitness is made up of two major components
❑ Health Related Fitness (HRF)
❑ Skill Related Fitness (SRF)
HRF components improve over-all body condition and well-being.
1. CARDIOVASCULAR / respiratory endurance – to gather, process, and deliver oxygen.
2. BODY COMPOSITION - (muscle & bone) to body-fat tissue. 
3. FLEXIBILITY – maximize the range of motion at a given joint.
4. MUSCULAR STRENGTH -amount of force that a muscle can apply in a given contraction.
5. MUSCULAR ENDURANCE - to keep working (contract) over a period of time.
SRF relationship with learning motor-skills quickly , the ability to achieve a high level of performance in games/sports/ other
activities.
1. SPEED –from one point to another in a straight line.
2. AGILITY – to change direction quickly.
3. BALANCE – maintain an upright posture while keeping still or moving.
a. STATIC BALANCE – w/c maintaining equilibrium while not moving
b. DYNAMIC BALANCE – w/c maintaining while moving without succumbing to gravity.
4. COORDINATION – integration with hand and/or foot movements to produce smooth.
5. REACTION TIME – Amount of time it takes to get moving.
6. POWER – release maximum force quickly.
Components of Physical Fitness
❑ Organic Vigor – which contribute to the ability to resist diseases.
❑ Endurance – the capacity to bear or last long in a certain task without undue fatigue.
❑ Strength – muscles to exert effort against a resistance.
❑ Power – release maximum force in the shortest period of time.
❑ Flexibility – is the quality of plasticity
❑ Agility – individual to change direction or position.
❑ Balance – is a state of equilibrium.
❑ Speed – is the ability to make successive movements.
HEALTH AND FITNESS
√Fitness involves activity of some sort that stimulates various systems of the body
√Health, on the other hand, involves every system of the body
√Physical activity or exercise can improve your health and reduce the risk of developing several diseases
√Health has been defined by the World Health Organization as a state of complete physical, mental and social well-being,
and not merely the absence of disease or infirmity.
√Fitness, on the other hand, set of attributes that people have or achieve that relates to the ability to perform physical
activity.
GENERAL OBJECTIVES OF PHYSICAL EDUCATION
•PHYSICAL DEVELOPMENT it is not only free from diseases but includes physical fitness as well.
•EMOTIONAL DEVELOPMENT, development of a high level of self esteem and ability to cope with routine stresses of daily
living.
•SOCIAL DEVELOPMENT It is the development and maintenance of a meaningful interpersonal relationship.
•MENTAL DEVELOPMENT the individual develops his mental capacities as he learns the principles, rules and strategies of
games and sports.
PHYSICAL WELLNESS - is the positive state of well-being and capability of an individual to design personalfitness programs
for improving and maintaining optimum levels of health. It is a combination of many different components (mental, social,
emotional, spiritual and physical).
BENEFITS OF HEALTH AND WELLNESS
LOOKING GOOD - regular physical activity is a healthy lifestyle. Healthy lifestyle such as proper nutrition, good posture.
FEELING GOOD - people who engage in regular physical activity feel better. ENJOYING LIFE - life is more enjoyable when
you engage in regular physical activity that results in physical fitness
MEETING EMERGENCIES - fit and active person has the capacity.
BODY MASS INDEX It is a measure of body fat based on your weight in relation to your height. It is more of an indictor than
a direct measurement of a person's total body fat. Formula is BMI = kg/m2
Weight Status: Body Mass Index kg/m2:
Under weight <18.5
Normal range 18.5-24.9
Over weight 25.0-29.9
Obese ≥30
Obese class -1 30.0-34.9
Obese class - 2 35.0-39.9
Obese class - 3 ≥40
FITNESS TEST PERFORMED- also known as a fitness assessment ,is compound a series of exercises.
1. GENERAL HEALTH EVALUATION, sharing your condition to your doctor and get approval to proceed.
• Screening Tools - vital sign measurements, resting heart rate, resting blood pressure, physical act readiness ques.
2. BODY COMPOSITION TESTING - describes diff. components that make up your total body weight , including ur muscles,
bone and fat
- Methods:
- BIOELECTRICAL IMPEDANCE ANALYSIS (BIA)electrical signals are sent from electrodes through soler of ur feet to ur
abdomen to estimate ur body composition.
- BMI
- SKIN FOLD MEASUREMENTS, calipers are used to estimate how much body fat there in a fold of skin.
3. CARDIOVASCULAR ENDURANCE TESTING ,also known as stress testing, measures how efficiently ur heart lung work to
cupply oxygen.
— COMMON TEST,
-12 minute run test: Performed threadmills comp are your pre-exercise heart & respiration rates with your post exercise
heart I respiration -102 max testing
4. STRENGTH & ENDURANCE TESTING -measures maximal amount of force a movce group can exert at one time.
★MUSCLE ENDURANCE ★PUSH UP TEST ★CORE STRENGTH AND STABILITY TEST
5. FLEXIBILITY TESTING - measuring the flexibility of ur joints is vital in determining whether you have postural imbalances,
foot Instability, or limitations in your range of motion.
★Sit & reach testing flexibility ★Sit and reach texting ★Trunk lift testing
•CONDITIONING OF WARM UP OR EXERCISES , preparatory activities that are considered low-intensity exercises.

PHATFIT 2
•WHO (World Health Organization) defines physical activity as 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.
NUTRITION,refers to food intake which is the key to any level of physical conditioning.
COMMON FILIPINO SNACK
•Breakfast ( coffe bread peanut butter ) •Lunch ( rice fish sinigang )
•Supper ( rice tinapa tuyo ) •Snacks ( spaghetti softdrinks )
THE FOOD GROUPS
Contemporary health specialist considers four basic food groups ,namely :
1. Carbohydrates-rich foods
2. Protein-rich foods
3. Fat-rich foods
4. Vitamin and mineral-rich foods
A BALANCE DIET is made up of all the basic food groups so that the three meals (and snacks) can provide sufficient nutrients
needed by the growing and active body. The quantity of food is considered in maintaining the weight of a college student.
THE SOUTH BEACH DIET
This is a low-calorie diet composed of a lot of fresh or sometimes steamed vegetables with fruits, lean meat/fish and good
carbohydrates-rich foods. It is recommended for overweight individuals and for weight maintenance.
THE 5 BASIC PRINCIPLES OF FITNESS
•The Overload Principle
•The E.I.T.T. Principle
•The Specificity Principle
•The Rest and Recovery Principle
•The Use It or Lose It Principle
—The OVERLOAD PRINCIPLE is considered the most important concept in exercise. In simple terms, it means that your
body will adapt to the demand you impose on it.
—F.I.T.T. stands for FREQUENCY, INTENSITY, TIME and TYPE. These are the four areas where increases in workload or
demand can be made in order to progressively overload the body so it adapts in the desired way.
★FREQUENCY means how often an exercise is performed. After any kind of exercise, your body begins a process of
repairing and rebuilding stressed tissues. It's important to find the right balance of work and recovery that provides just
enough stress for the body to adapt as well as recover for the next session.
★INTENSITY is the amount of effort or work completed in a specific exercise.
★TIME is simply the duration of the exercise session. It's a function of intensity and type.
★TYPE means the type of exercise performed - strength training, cardio, or a combination of both.
—The SPECIFICITY PRINCIPLE is quite simply, that the exercise you do should be specific to your goals.
—The REST AND RECOVERY PRINCIPLE is critical to achieving gains in fitness. The body simply cannot tolerate too much
stress, and over time will instead "shut down in order to protect itself.
—The USE IT OR LOSE IT. Most everyone is aware of this concept at some level, as it applies to many things in life. With
respect to the body, muscles build strength (called "hypertrophy) with use, and lose strength ("atrophy") with lack of use.
This includes not only the skeletal muscles, but also the heart and even the brain (although it's not technically a muscle.)
BASIC ANATOMY AND PHYSIOLOGY
ANATOMY AND PHYSIOLOGY are the study of the body's systems and structures and how they interact.
—Anatomy focuses on the physical arrangements in the body
—Physiology is the study of inner functioning of cells, tissues , organs.
THE MUSCULOSKELETAL SYSTEM
The MUSCULOSKELETAL SYSTEM provides structure to the body, allows for movement, andphysically protects the other
systems of the body.
:The ANATOMY OF THE MUSCULOSKELETAL SYSTEM is complex due to the large number of muscles and bones, for the
national registry exams and EMS practice memorizing the exact position and roles of each of these structures is
unimportant.
:The ANATOMY OF THE MUSCULOSKELETAL SYSTEM is based around the larger structures that
the bones and muscles create, these structures are the skull, spine, thoracic cage, pelvic girdle, and limbs.
•The SKULL is made up of multiple flat bones that interlock and form a protective space for the brain, they also create the
structure of the face and mouth with many attachments for the muscles that allow for all the movements of the head.
•The SPINE is made of multiple interlocking vertebrae with a central channel for the spinal cord and exit points for the
nerves that come off of it.
•The THORACIC CAGE OR "RIB CAGE" provides the rigidity of the chest (2) It also serves to protect the vital organs within
the chest.
•The PELVIC GIRDLE most complex anatomical structures in the body
• The LIMBS, complex and have many different joints and attachment points to allow for precise and varied movement.
• MUSCLES consist of a bundle of smaller fibers (myofibrils) that are anchored to a bone via a fibrous tendon and are
innervated by one or more nerves from the peripheral nervous system that allows for voluntary and involuntar contraction
:The PHYSIOLOGY OF THE MUSCULOSKELETAL SYSTEM is focused on the structure of the muscle cells and the chemical
processes that allow them to contract.
THE CIRCULATORY SYSTEM
The role of THE CIRCULATORY SYSTEM is the delivery of oxygen and glucose to the cells of the body and the removal of
waste, it is comprised of the heart, blood vessels, and the blood itself.
—THE ANATOMY AND PHYSIOLOGY OF THE CIRCULATORY SYSTEM are extremely complex but its essential elements can
be broken down into a relatively simple framework.
—THE ANATOMY OF THE CIRCULATORY SYSTEM is simple at a superficial level, it consists of a pump, pipes, and the fluid
they carry.
—The HEART is a four-chamber pump that fills with blood when it relaxes and propels it through the body when it
squeezes.
—The BLOOD VESSELS not only carry blood but regulate their flow to different areas of the body (2)the vessels are smooth
muscle tubes
—The BLOOD is not traditionally considered to have anatomy, but know that it has many parts in the form of different cells,
red blood cells, white blood cells,platelets, and a variety of protein/hormones/chemicals all have different roles.
—The PHYSIOLOGY OF THE CIRCULATORY SYSTEM is complicated by the many types of cells in the heart and blood. The
heart's muscle cells (cardiac myocytes) are unique in that they are electrically connected and do not require a nerve signal
to contract. This allows them to beat in a rhythmic manner that allows for the effective pumping of blood.
THE NERVOUS SYSTEM
The NERVOUS SYSTEM controls the entire body, it has fibers that run across every inch of the body, controlling muscles,
organs, and glands; while returning information to thespinal cord and brain to allow it to make decisions.
—THE ANATOMY OF THE NERVOUS SYSTEM is divided intothe central and peripheral systems, with the central nervous
system acting as the control system for the body and the peripheral as communication lines that relay information to and
from the central system.
—The CENTRAL NERVOUS SYSTEM (CNS) is made up of the brain and spinal cord, both of these structures are made up of a
large number of neurons and support cells, with both large blood vessels and capillaries supplying the large amount of
energy the neurons require.
—The PERIPHERAL NERVOUS SYSTEM (PNS) is extensive and covers all areas of the body, these nerves have a myriad of
functions controlling movement in the body,controlling the function of the organs, and returning sensory information from
all across the body to the spinal cord and brain. The nerves of the PNS branch off of the spinal cord.
—The PHYSIOLOGY OF THE NERVOUS SYSTEM surrounds the ability of nerves to transfer signals. They do so via "action
potentials" which allow signals to transfer down the axon of the nerve and to receptors at their end.
—“action potentials”, that neurons send are created by the opening and closing
THE DIGESTIVE SYSTEM
The DIGESTIVE SYSTEM exists to break down and absorb ingested material, allowing it to be used for energy and the
creation of new cells within the body.
—You can divide the anatomy of the digestive system into the hollow organs and solid organs.
—The HOLLOW ORGANS convey food matter and process it
—The SOLID ORGANS act as support systems, ensuring the process of digestion can proceed smooth.
—The HOLLOW ORGANS are the esophagus, stomach, and intestines:
•The ESOPHAGUS is the physical tube that connects the mouth to the stomach.
•The STOMACH both physically grinds up food and chemically digests it with acid.
•The INTESTINES then absorb the nutrients and water from the ground up food with help from liver bile and pancreatic
enzymes.
—The SOLID ORGANS are the liver and the pancreas:
•The LIVER serves the dualpurposes of producing bile, which helps with the absorption of fats by theintestines and with
detoxification of the blood.
•The PANCREAS, like the liver, has adual role. It produces enzymes that break down protein and hormones which balance
the blood glucose.
—THE PHYSIOLOGY OF THE DIGESTIVE SYSTEM is heavily dependent upon the organ in question and many have multiple
roles. The hollow organs tend to be specialized in the mechanical breakdown and absorption of food while the solid organs
create and secrete substances that assist with the chemical breakdown of food.
THE RESPIRATORY SYSTEM
The RESPIRATORY SYSTEM is a close counterpart to the circulatory system, its role is to bring oxygen from the air in contact
with the blood inside microscopic capillaries.
—The ANATOMY OF THE RESPIRATORY SYSTEM is divided into the upper and lower respiratory tract, the division occurs at
the level of the larynx.
— THE UPPER RESPIRATORY TRACT consists of the nasopharynx and oropharynx
— THE LOWER RESPIRATORY TRACT is made up of the trachea, bronchi, bronchioles, and lungs. With the movement of air
through the system provided by the diaphragm.
—The UPPER RESPIRATORY TRACT is responsible for the initial cleaning and warming of air before it is transmitted to the
lower airways. THE UPPER RESPIRATORY TRACT also carries food and fluids to the esophagus and is instrumental in the
production of speech.
•The LARYNX is a cartilage "box" that divides the GI and respiratory systems. It has a physical flap "the epiglottis" that
protects the airway from food and fluids. The rest of the larynx is specialized to allow for the production of speech; the
vocal cords and various cartilages can change shape to allow air passing over them to create speech.
—THE LOWER RESPIRATORY TRACT transfers air through a branching inverted tree made up of the trachea, bronchi, and
bronchioles until it reaches the alveoli, microscopic sacks who have thin walls that are covered in thin-walled capillaries.
These allow for blood to come in close contact with air.
•The DIAPHRAGM is a sheet of muscle at the base of the lungs that pulls air into the airways by creating negative pressure
in the chest.
—THE PHYSIOLOGY OF THE RESPIRATORY SYSTEM is best divided into that of the airways and the lungs.
•The AIRWAYS have physiologic mechanisms that protect them from the countless viruses and bacteria in the environment.
•These MUSOCAL CELLS are paired with cilial cells in the lower airway (trachea, bronchi, etc). They are mobile and work to
push mucus and contaminants and out of the lower airways.
•The LUNGS chief physiologic function is the exchange of gases between the blood and the air.
THE INTEGUMENTARY SYSTEM
The INTEGUMENTARY SYSTEM provides the physical barrier between the inner systems of the body and the outside world.
—The ANATOMY OF THE INTEGUMENTARY SYSTEM is more complex than it would first appear. It has three main layers,
the epidermis, dermis, and subcutaneous layers.
•The EPIDERMIS is a thick layer of dead cells that acts as a "sacrificial layer" for the body. This layer of cells gradually rubs
off and protects the more fragile layers below.
•The DERMIS is the living skin layer with cells that continuously multiply and divide; it holds nerves, blood vessels, sweat
glands, and oil glands.
•The SUBCUTANEOUS LAYER is one of the main areas of fat storage, also acting as a significant insulating layer for the body.
—The PHYSIOLOGY OF THE INTEGUMENTARY SYSTEM is based around the continuously dividing stem cells in the dermis
that create the thick epidermis. The dermis also contains countless capillaries, nerves, and glands that act to regulate the
temperature through the mechanisms of vasoconstriction/vasodilation and diaphoresis (sweating).

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