PE Reviewer feel better as a result of engaging in vigorous

physical activity .
Seneca’s Adage 8. Perhaps the greatest benefits of maintaining
physical fitness is the degree of independence it
50% Americans - do not have enough physical affords.
activity
25% Adults - not active at all in their leisure time Physical Fitness
60% Filipinos - not physically active - integral part of education program
28 % Filipinos- overweight - promote optimum development of individual
physically, socially, emotionally, and mentally.
Exercise - often use as general term
- improving physical fitness and reduces the risk of MAJOR GOAL
developing different heart diseases - ability to perform to live a healthy , satisfying ,
and useful life.
Types of Exercises
Objective of Physical Fitness
 Flexibility/ Stretching - improve range of
motion of muscles and joints Physical Development - individual who participate
 Aerobics/ Cardiovascular Exercises- focus actively will develop and maintain a good health
on cardio vascular endurance (cycling, - high level of physical fitness
walking, running, hiking, playing tennis)
 Aerobic/ Strengthening Exercises -increase Social Development - participation in physical
short muscle strength (Ex: weight training, activities for self-expression and emotional mastery
functional training, or sprinting )  Friendliness
 Cooperation
Dynamic Exercise - produce lowering of diastolic  Respect for the right of the others
blood pressure (Ex: Steady Running)  Good Sportsmanship
 Good Leadership and Followership
Facts and figures in Physical Fitness Problem  Honesty in group competition

1. More thank 50% of the deaths results from Emotional Development - informal nature of
cardiovascular disease. Many of which are physical activities
associated with obesity and inactivity.
2. Obesity is a major health hazard.  Self Confidence
3. The common backache, far less dramatic than a  Self Reliance
heart attack is usually a result of physical  Self Control
degeneration.  Courage
4. Chronic tiredness is one of the frequently heard  Determination
complaints of modern life.
Mental Development - learns the mechanical
Basic health practices that were found on principles underlying movement
contribute to longevity - acquires knowledge and understanding of rules,
1. Lose weight, reduce stress, and boost your mood strategies of games and sports
and help sleep better.
2. Reduce your risk of heart disease and certain Concept of Physical Fitness - ability to perform
types of cancer one’s daily task efficiently without undue fatigue
3. Increase bone density and strengthen the heart - “reserve”
and lungs.
4. Physically activity is an important as diet in Components of Physical Fitness
maintaining proper weight.
5. Most medical authorities support the belief that  Organic Vigor - soundness of the heart and
exercise helps a person look, feel, and work well. lungs
6. Increased physical fitness is worth money to you  Endurance - ability to sustain long continue
7. People who are habitual exercise usually state contraction
that one of the reason they exercise is that they feel - capacity to bear or last long a certain task
 Strength - ability of the muscle to exert effort
against resistance, High Fat Carbohydrates - rich fat like full fat
- application of force without yielding or breaking milk, chocolates, crisps and chips, cake and reach
 Power- release maximum force in the shortest dessert
period of time
 Flexibility - quality of plasticity which gives Protein - essential for normal growth and
ability to wide range of movement development
 Agility - ability to change direction or position - plays vital role in repair and recovery of damage
in space with quickness tissues
 Balance - control organic equipment neuro- - “fuel source”
muscularly
- state of equilibrium Fluid - no definition in PPT
 Speed - make successive movement in the
same kind in shortest period of time HINTS FOR INCREASING FLUID INTAKE
1. Do not rely on thirst as indicator of fluid needs
Nutrition 2. Have drunks readily accessible
3. Avoid drinking excessive amount of containing
Carbohydrates - key to success drinks.
- important during training and busy competition 4. Develop good drinking practices in training
schedules 5. Water is suitable for exercise lasting to 60 - 90
minutes
Estimated Carbohydrates Requirements as 6. Schedule a regular drink breaks into training
Grams per Kilogram Weight sessions

General Exercises - 60 mins daily , 5-6 kg body Balancing Act - weight loss and weight gain are
weight matter in balancing food intake with daily energy
demands
Moderate Exercise - 1-2 hrs moderate to high
intensity, 6-8 g/kg of the body Energy Balance - energy consumed is equal to
energy expenditure
Endurance Exercise - greater than 120 mins of
high intensity training, 9-10 g/kg body weight

Extreme Exercise- greater than one four hours of

3 Categories of Carbohydrates

Nutritious Carbohydrates - first and most

Refined Carbohydrates - sugar, sweet spread