PathFit 1 lecture

Lesson 1: Physical Education

- Has undergone many vicissitudes and numerous changes of the path in the Philippines
schools
- Activities were termed as “drill”, “physical training” and “calisthenics”.
o Calisthenics – more gymnastics activity… both men and women can do (eg.
jumping jacks, pull ups, sit ups, plunges, lunges, push ups)
- Education through physical activities
o John Dewey “learning by doing physical activity”
o Students must interact in the environment
o Real world situation wherein we need to experience the activity so that we
can really understand the flow of these activities
o Students should have an idea on how to execute the activities

Wunderlich (1967)

1. Provides sensory data

2. Broadens the perspective horizon (limit of person’s mental progression interest,
knowledge, insight)
3. Stimulates the function and structure of all bodily organs
4. Means by which an individual learns about himself in relation to his ambient
environment

*Sensory data – physical effects of the society

EDUCATION THROUGH MOVEMENT EXAMPLES

Games - Dance  Gymnastics  Athletic Sports  Outdoor activities  Moreover, PE

focuses on the concept of “learn to move, move to learn”. An individual must know how to
move in order to learn the needed knowledge in a certain activity

Andin (2002)

Physical education is an integral part of the education program purposely to promote the
optimum development of the individual physically, socially, emotionally, and mentally through
total body movement in the performance of properly selected physical activities
LEGAL BASES OF TEACHING PE IN THE PHILIPPINES SETTING – CMO

1. 1901 – physical exercise one of the subjects introduced in public education

- Hindi pa subject yung physical education
- Nagsstart pa lang yung physical educatio
2. 1920 – required subjects in the curriculum of all
- One component pa lang which is physical education
3. 1937 – required subject in secondary education
4. 1969 – develop an act of 1969
- There are group of individuals nang nag dedevelop ng new curriculum and program of
health and nutrition
- Program of physical activities in assembly/ceremonies
5. 1982 - MAPE was introduced

- Sports is for all

- The right should not be treated as different from the right of adequate food, shelter
and medicines (article 1 of the international charter of physical education and sports,
UNESCO, Paris (1975) and Recommendation 1, interdisciplne Regional meeting of
exprts)
- Article XIV Section 19 (1) &(2) of the 1987 Philippine Constitution = ppt

FUNCTIONS

1. Biologic function
 - Enhancements of individual’s growth and development through body movement
- Focused on the growth of the body of an individual
- Improvement of our body
2. Integrative function
- Personality integration achieved through participation in physical activities
- Doon mo makikilala ang sarili mo kung saan ka magaling
3. Social function
- Transmitting values and standards that are consistent with the needs and ideals of the
society
- Improves thinking activities of an individual

OBJECTIVES

1. Physical development
- An individual who participates energetically will develop and maintain good health
2. Social development
- Provides social abilities/traits: friendliness, cooperation, respect, good sportsmanship,
Good leadership and followership, honesty
3. Emotional development
4. Mental development
- Develop mental capacities
- Enhances critical thinking

Definition of terms = ppt

PURPOSE

1. Develop optimum physical fitness

2. Produce individuals who can contribute to the economic well-being through
3. To train good leaders with moral integrity of the highest order
4. Develop creativity and innovativeness
5. To instill love and pride for their preservation, and develop an understanding of the
culture

Unit 2: Physical Fitness

PHYSICAL ACTIVITIES – all movements that our body do

- Locomotor and non-locomotor movements

EXERCISE – pattern, may sinusunod tayong goals for our body

PHYSICAL FITNESS – holistic effects on the body

 - Ability to perform one’s daily task efficiently without undue fatigue but with extra
“reserve” in case of emergency
- Being able to perform one’s dail tasks efficiently without undue fatigue and still having
extra energy to enjoy leisure activities and meet emergency demands

3 IMPORTANT ASPECTS TO CONSIDER PHYSICALLY FIT

1. Being able to perform one’s daily task  makes you maintain your health
2. Enjoying leisure time in some form of recreational activities
3. Meeting emergency demands (social obligations, doing errands)

CONCEPTS OF PHYSICAL FITNESS

1. Organic vigor – focus on the heart (pulse rate) and lungs

- Help individual in the inner health and pinapalakas resistensiya
- Soundness of the heart and lungs, which contributes to the ability to resist diseases
2. Endurance – focus on the duration gaano natin ginawa yung isang activity
- Sustain long continued contractions in long time
3. Strength – gaano ka kalakas… testing the muscle strength
- Sustain the application of force without yielding
4. Power – shortest period of time na kayang i-lift yung isang mabigat na bagay nang
hindi nahihirapan
5. Flexibility – quality of plasticity, which the ability to do a wide range of movement
6. Agility – ability to change direction in space with quickness and lightness of movement
7. Balance – control organic equipment nueoro-muscularly; a state of equilibrium
8. Speed – make successive

HEALTH RELATED FITNESS – FUNCTION OF THE BODY’S ADAPTATION TO EXERCISE

1. Muscular strength – ability of the muscle to exert maximum effort in a brief duration
a. Concentric Contraction – refers to muscles that shorten during exercise (lumiliit
muscle)
b. Eccentric Contraction – muscle that lengthens during an exercise (lumalaki muscle)
2. Muscular Endurance – ability of a muscle to endure a submaximal effort for a
prolonged period of time.
3. Cardiovascular endurance – ability of the heart, blood vessels and lungs to adapt to
exertion for a prolonged duration
IMPORTANT VARIABLES
a. Intensity – how stressful the exercise is
b. Duration – how long will the exercise be performed
c. Frequency – refers to the number of times the individual will exercise each week
Eg. Prolonged brisk walking, prolonged jogging, stationary bicycling, prolonged skipping rope,
playing basketball, continuous swimming, rowing, aerobic dancing, hiking, football

4. Flexibility – muscle and joints to go through a full range of motion.

- Reduces the risk of injury, enhances performance, and prevents muscle soreness
3 FACTORS

4 BASIC MOVEMENTS
a. Flexion – bending of a body segment
b. Extension – straightening a body segment
c. Abduction – moving limb away from the body segment
d. Adduction – moving a limb toward the body

TYPES OF STRETCHING

1. Ballistic stretching – uses muscle contractions to force muscle elongation bobbing (up
and down) movement quickly elongates the muscle with each repetition
2. Static Stretching – slowly stretching a segment of the body to the farthest point and
holding that position for at least 15-30 seconds
3. Dynamic Stretching – use of a muscle’s own force production and the body’s
momentum to take a joint through the full available range of motion
4. Proprioceptive Neuromuscular Facilitation – contract relax approach to stretching.

BODY MASS INDEX

BODY COMPOSITION – proportion of lean body mass to fat body mass. It stresses one’s
relative fatness or leanness in relation to height

BMI = weight (kg)

Height (meters) *squared*

 Recognize and identifying the weight of an individual to his/her age

Unit II:

SOMATOTYPES

 Identify the shape of an individual

 Body typing); system of classifying an individual according to the shape of the body.
 Developed by Sheldon during the 1940’s and 1950’s. he noted that the physique of the
body may be categorized into three distinct types

1. Ectomorph
 - Lean and small body build with greater surface area to mass ratio.
- Bone size is relatively small with slender limbs and low muscle mass.
- Petite nose, small face, thin body

2. Mesomorph
- Body type has relative predominance of muscles.
- Bones are usually large and heavy with massive limbs, thus contributing to greater
weight than the ectomorphic body type
- We can develop the muscle to be identified as mesomorph
- Muscular and long torso, large hands and wrists

3. Endomorph
- Characterized by a relative predominance of soft roundness and large digestive
viscera.
- Greater percent of body fat when compared to lean body mass
- Bulgy and round, tendency to gain weight easily

BENEFITS OF PHYSICAL FITNESS

 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.
- State of being strong and active (through participating in physical activity and
exercises)
- Having enough energy during vigorous training
- To check if that individual can be active
- “Energy A” used to describe person’s ability to live, grow and develop
 Posture – a physically fit person is able to maintain his general postural alignment
better than one weak musculature.
- Good fitness as a program stresses the development of anti-gravity muscles, which
maintains good abdominal wall and the arm and shoulder girdle.
- Good posture, how you stand and sit properly
- Improves blood flows, muscles, bones, joints and tendons
- Less likely to experience back pain and neck pain
- Maintain general postural alignment
 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 are relieved from this pain by exercises that
strengthen the back and abdominal muscles.

 Retards Aging Process – continued participation in regular exercises of the proper

amount and severity is of considerable value in postponing that usually takes place as
a person grows old.
 - Slowing down aging
- “life extension”
 Physical Fitness and ability to meet emergencies – the body that is accustomed to
sedentary living habits can usually operate ineffectively even though it is operating at
near maximum effort.
 Neuromuscular skill – the smooth, efficient coordination of the muscular system is
improved as a result of regular participation in physical activity
- Use of sensory feedback
 Relaxation – overactive minds in underactive bodies often need physical outlets for
accumulated emotional and muscular tensions that seem to be relieved by actions of
the skeletal muscle
- Helps us to have a calmer and clearer mind which aids positive thinking,
concentration, memory and decision making
 Improvement of Personality and Social Skills – participation in games and sports aids in
improving the personality and in developing desirable social skills
- Know yourself first before mo pag aralan ang isang bagay
- Allow yourself to meet new people
 Mental fitness – because of mental and physical relaxation that often results from
physical activity regular exercise is thought by many to be of considerable value in
aiding the natural mental processes to function with increased efficiency.
- Mental health; improves our emotional and social well being
 General Growth – physically fit person usually processes a high degree of a general
resistance, which enables him to successfully avoiding minor illness
- Kabuoan na fitness mo, involves your mental, social, emotional and physical

PARAMETERS OF PHYSICAL FITNESS

 Muscular endurance – ability of a muscle or group of muscles to perform repetitive

connections against a force for an extended period of time.
 Muscular strength - the amount of force you can put out or the amount of weight
you can lift.
 Cardio-respiratory - the level at which your heart, lungs, and muscles work
together when you're exercising for an extended period.
 Endurance - the ability to withstand hardship or adversity
 Joint flexibility - the ability of a joint or series of joints to move through an
unrestricted, pain free range of motion.