PE101 PHYSICAL FITNESS AND GYMNASTICS B.
B. Non-Locomotor-Are those in which various parts of the body move in space with a fixed base.
Intructor: Jarmi Diane M. Mandane The base may be standing, kneeling, sitting or lying.
1. swing - a pendular motion of a body part that can move forward and backward or side
PHYSICAL FITNESS HAND OUT PART 1
to side.
2. Twist - a partial rotation of body parts around an axis
DEFINING PHYSICAL EDUCATION
3. Turn - a full rotation of the body around a vertical or horizontal axis. Full, half or
From a Latin words “physica”, physics and “educatio” meaning the training of the bodily
quarter turns
organs and powers with the view to the promotion of health and vigor
4. Shake - a short quick vibrating movement in a body part or the whole body.
Is an integral part of the education process, designed for the optimum development of
5. Bend - a flex of a body part at a joint
individual’s potentials through the performance of suitable and selected movement
6. Stretch - extending a body part or the whole body
experience.
7. Wiggle - a small or big, fast or slow curvy movement of a body part or the whole body.
8. Rock or sway - shift of the body weight forward, backward, side to side or in a circular
LEGAL BASIS
pathway.
Article XIV, Section 19 of the 1987 Constitution of the Republic Act of the Philippines states that:
• The state shall promote physical education and encourage sports programs, league
PHYSICAL ACTIVITIES
competitions and amateur sports, including training for international competitions to
foster discipline, teamwork, and excellence for the development of a healthy and alert • The term “physical activity” describes many forms of movement, including activities that
citizenry. involve the large skeletal muscles.
• All educational institution shall undertake sports activities throughout the country in • Activities that involve the small skeletal muscles (e.g. playing board games, drawing,
cooperation with the athletic clubs and other sectors. writing) are important, but they do not provide the health benefits of activities that
involve the large skeletal muscles and require substantial energy expenditure.
OBJECTIVES OF PHYSICAL EDUCATION
1. Physical TYPES OF PHYSICAL ACTIVITY
2. Social 1. Lifestyle- Physical activities which have been part of our daily routine, which is usually
3. Emotional light to moderate in intensity
4. Mental
2. Aerobic- Moderate to vigorous physical activity that requires more oxygen intake than
5. Spiritual
sedentary behavior, and does promotes cardiovascular fitness and other health benefits
BASIC BODILY MOVEMENTS 3. Anaerobic- High intensity physical activity that is done in a short duration of timing
A. Locomotor movements- Are those that move the body in space in any direction with the feet requiring high energy.
as the moving base. 4. Sports- A physical activity requiring skill and physical prowess that is governed by set of
1. Walk – is a series of steps in all direction. rule and regulations that is often done in competition.
2. Run – is a walk with longer strides and there is a push off by the foot to suspend the 5. Muscle Fitness- Exercise designed to build muscle strength and endurance by overloading
body momentarily in air. muscle. Also called as progressive resistance exercise
3. Hop – is a spring on one foot and land on the same foot. 6. Flexibility- Exercise designed to stretch muscles and tendons to increased joint flexibility
4. Skip – is a step and hop with the same foot in one count. or range of motion
5. Leap – is to spring on one foot and land on the other foot. 7. Physical Activity Play- An intense play activity that require substantial energy expenditure
6. Jump – is to spring on both feet and land on one or both feet. Activity with flexible rules, for purpose of enjoyment
PHYSICAL EXERCISE
Is a planned program of physical activity usually designed to improve physical fitness
with the purpose of increasing physical fitness level.
PHYSICAL FITNESS
It refers to the ability of an individual to perform his/her daily task efficiently without
undue fatigue and with extra “reserved” energy in case of emergency.
A set of physical attributes related to a person’s ability to perform physical activity
successfully, without undue strain and with a margin of safety.
TYPES OF FITNESS
Health-related Components - factors that are related to how well the system of the body work.
1. Muscular Strength – the amount of force that can be produced by a single contraction of
a muscle.
2. Muscular Endurance – is the ability of the muscle to perform continuous movements
without fatiguing.
3. Flexibility – the capacity of the body joints to move through a wide range of motion.
4. Cardiovascular Endurance – the ability of the heart and lungs to work together to provide
the needed oxygen and fuel to the body during sustained workloads.
5. Body Composition – as we become physically fit, the percentage of fat tissues decrease.
Skill-related Component - aspect of fitness which lead to better understanding on how to
improve and develop the abilities for sports and other physical activities.
1. Balance – the ability to control the body’s position either stationary or while moving.
2. Agility – the capacity to change direction or location with quickness and lightness of
movement.
3. Speed – the ability to move quickly from one point to another or the ability to do
successive movements in the shortest possible time.
4. Reaction Time – the ability to respond quickly to stimuli.
5. Power – the ability to do strength work an explosive pace.
6. Coordination – the ability to integrate different types of movements into a smooth and
accurate whole.
PRINCIPLES OF EXERCISE
1. Overload Principle -relies on the premise that to improve, the muscle must produce work
at a level that is higher than its regular workload.
2. Progressive Principle - means the body adapts to the initial over load, the overload must
be adjusted and increase gradually
3. Recovery Principle - adaptation to physical activity occurs gradually and naturally, but
time must be allowed for the regenerate and build.
4. Reversibility Principle - all gains due to exercise will be lost if one does not continue
exercise.
5. Specificity Principle - state that each form of the activity would produce different result.
F.I.T.T PRINCIPLE
Frequency- refers to how often the exercise is done.
Intensity- refers to how hard the activity/exercise is.
Time- refers to duration or how long the exercise will take.
Type- refers to a kind of activity or exercise.
EXERCISE PROGRAM
1. Warm-up (preparing for vigorous exercise)
2. Peak exertion/workout (achieving exercise goal)
3. Cool down (Returning body to normal condition
