1.Definition of Physical Education and its objective.
- Physical Education is "education through the physical". It aims to develop students’ physical competence
and knowledge of movement and safety, and their ability to use these to perform in a wide range of activities
associated with the development of an active and healthy lifestyle. It also develops students’ confidence and
generic skills, especially those of collaboration, communication, creativity, critical thinking and aesthetic
appreciation. These, together with the nurturing of positive values and attitudes in PE, provide a good foundation
for students’ lifelong and life-wide learning. Improvement in the Fields of Education, Improvement in Life-Style and
Social Relationship, Improvement in the Sense of Responsibility. Physical Education will develop the WHOLE child
in EVERY child. The physical educators will serve as role models, and demonstrate knowledge of health, physical
education and wellness. The physical education classes will provide a variety of activities which will motivate the
students and increase participation.
2. Concept of Physical Fitness.
- Physical fitness refers to maximum functional capacity of all system of the body. We are exercising
whenever we move and keeping our body tuned and in a good running order. The body of human is framed in such
a way that it can jump, climb, bend, stretch and do more tedious work. The human body becomes more stronger
as it exerts more and muscles involvement matters a lot in shaping it. Exercise helps in improving our health and
builds up our energy and stamina.
3. Terminologies of Physical Fitness.
- blood pressure - the force of blood against artery walls
health fitness - having your heart, lungs, muscles, and joints in top condition
heart rate - the number of times your heart beats each minute
cardiac output - amount of blood pumped by your heart each minute
cardiopulmonary endurance - the ability to stay active without getting tired
muscular endurance - the ability to use your muscles for a long time without getting tired
flexibility - ability to move and bend your body easily
body composition - amount of fat tissue to lean tissue in your body
muscular strength - the amount of force your muscles produce
agility - the ability to move and change directions
balance - the ability to keep from falling
coordination - the ability to use your body parts and senses together
reaction time - the time it takes to move after given a signal
speed - the ability to move quickly
power - the ability to combine strength and speed
intensity - how hard you work during physical activity (low, moderate, and vigorous)
aerobic exercise - makes your body use large amounts of oxygen over a long period of time
anaerobic exercise - use short periods of hard work followed by periods of rest
warm up - 3-5 minutes of easy physical activity before you workout
target health rate - fast and safe heart rate for workouts
specificity - doing specific exercises to improve particular areas of fitness
training - doing specific exercises to improve a particular skill or type of health fitness
overload - working your body harder than normal
progression - the gradual increase overload necessary to produce higher levels of fitness
frequency - how often something happens
cool down - 5-10 minutes of easy physical activity after you workout
4. Components of Fitness
- Fitness defines the ability to perform physical activity, and encompasses a wide range of abilities. Each sport and
activity requires a specific set of skills, and so being fit for a sport requires a specific skill set. Being fit for one sport does not
necessarily make you fit for another.
Fitness Components List
Body Composition — refers primarily to the distribution of muscle and fat in the body. Body size such as height, lengths and
girths are also grouped under this component.
Muscular Strength — the ability to carry out work against a resistance.
Muscular Endurance — the ability to repeat a series of muscle contractions without fatiguing.
Power — the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing
implements speed component of fitness
Speed / Quickness — the ability to move quickly across the ground or move limbs rapidly to grab or throw.
Agility — the ability to quickly change body position or direction of the body.
Flexibility — the capacity of a joint to move through its full range of motion, which is important for execution of the techniques
of sports.
Balance and Coordination — the ability to stay upright or stay in control of body movement, an important component of many
sports skills.
Cardiovascular Endurance — or aerobic fitness, stamina, is the ability to exercise continuously for extended periods without
tiring.
Motor Skill — gross motor skills are the basic skills developed when young, which can be developed upon with specific sports
skills training.
5. Safety, Rules, Issues and Concerns.
-To play it safe and reduce your risk of injury:
Begin your exercise program slowly with low-intensity exercises.
Wear appropriate shoes for your activity.
Warm up before exercising, and cool down afterward.
Pay attention to your surroundings when exercising outdoors.
Drink water before, during, and after your workout session, even if you don’t feel thirsty.
Dress appropriately for the temperature outdoors, or opt for an indoor activity if it’s very hot or cold.
If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.
Endurance. Listen to your body. Your breathing may become faster, but you should still be able to talk.
Strength. You will need a chair to do many of the strength exercises on the Go4Life website. Be sure to choose one that is
sturdy.
Balance. Have that sturdy chair handy or a person nearby to hold on to for your balance exercises if you feel unsteady.
Flexibility. Always warm up before stretching exercises—a few minutes of walking works well.
When it comes to living a fit life, there are 8 rules that always apply—regardless of your ultimate goal.
The 8 Golden Rules of Fitness
Don't Skip the Warm-Up
Stay Hydrated
Fit in Cardio
Lift Weights
Change Up Your Routine
Prioritize Protein
Don't Forget the Post-Workout Stretch
Rest as Needed
