Physical Education- is defined as a planned, sequential instruction that promotes lifelong physical activity, designed

to develop basic movement skills, sports skills, and physical fitness as well as to enhance mental, social, and
emotional abilities.

1820 - Schools focused on gymnastics, hygiene training and care development of human body.

1950 – over 400 institutes had introduced majors in Physical Education.

1851- YMCA (Young Men’s Christian Association) launched its very first chapter that focused on physical activities.
Colleges were encouraged to focus on intramural sports particularly track & field and football.

1970- Federal Education Act allowed women from high school to college to compete in athletic competition. Sex-
based discrimination was completely outlawed from government funded programs at this point.

What is Movement Competency?

• developing movement skills, concepts, and strategies to participate in physical activities and lower injury
risk. Movement skills include manipulation skills like sending and receiving objects and stability skills like
maintaining balance.

What is HEALTH?

As defined by the World Health Organization (WHO), Health is a state of complete physical, mental, and social well-
being, and not merely the absence of disease of infirmity. In simple terms, health is simply maintenance of
equilibrium (balance) or homeostasis (stability) as the body tries to adjust or adapt to the different stresses that it
faces day in and day out.

What is PHYSICAL FITNESS?

• refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform
activities of daily living. Being efficient means doing daily activities with the least effort possible.
What is WELLNESS?

• Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life.

Exercise – is a planned program of physical activities usually designed to improved physical fitness with the purpose
of increasing physical fitness level. While physical activity is different from exercise, research shows that both
physical activity and exercise can improve one’s well-being. It should be noted that the protection conferred by
being fit is higher than being physically active.

Physical Development

• Is the process that starts in human infancy and continues into late adolescent concentrating on gross and
fine motor skills as well as puberty. Physical development involves developing control over the body,
particularly muscles and physical coordination.

Mental Development

1. Boosts Brainpower and Cognitive Ability – when you engage in physical activity, the flow of blood to the brain
increases. This greater flow of blood to the brain assists in the creation of new brain cells, which helps to improve
the overall brain performance.

2. Enhances Academic Learning- research has shown that there is a positive correlation between a child’s
performance in school and their level of physical fitness, illustrating that those who regularly exercise have a better
ability to learn new things and are likely to perform better in school.

3. Elevates Mood and Reduces Anxiety- when you exercise, the body releases chemical called endorphins. These
endorphins are otherwise known as “feel good” hormones because they can lift your mood.

4. Improves Social Skills – when children take part in sports, it gives them the opportunity to meet new people and
create new friendships, enhancing a child’s language and communication skills.

5. Enhances Creativity – physical activity stimulates the brain activity, which helps to spark creative juices and
overcome mental blocks.

6. Help Maintain Mental Health and Emotional Wellbeing- children begin to establish behavior patterns from an
early age that will have important implications for their immediate and long-term mental health and well-being- so it
is important to encourage an active and healthy lifestyle from an early age.

Social Development

Refers to the process by which a child learns to interact with others around them. As they develop and perceive their
own individuality within their community, they also gain skills to communicate with other people and process their
actions. Social development most often refers to how a child develops friendships and other relationships, as well
how a child handles conflict with peers.

Emotional Development

Refers to the ability to recognize, express, and manage feelings at different stages of life and to have empathy for
the feeling of others. The development of these emotions, which include both positive and negative emotions, is
largely affected by relationships with parents, siblings, and peers
Health Related Fitness Components

• involve exercise activities that you do in order to try to improve your physical health and stay healthy,
particularly in the categories of cardiovascular endurance, muscular strength, flexibility, muscular
endurance and body composition.

These are the various categories of health-related components of fitness:

a. Body Composition

b. Flexibility

c. Muscular Strength

d. Muscular Endurance

e. Cardiorespiratory Endurance

BODY COMPOSITION

This component of fitness is currently one of the most valued. It is the ratio of the lean mass of the body tissues that
includes the mass of organs, muscles, bones to the amount of fat in the body. This ratio is known as the Body Mass
Index and is the yardstick of fitness.
FLEXIBILITY

The ability or the maximum range of movement over a particular joint in the body is called flexibility. This
component of physical fitness is at times shared by Skill-related components as well.

MUSCULAR STRENGHT

As opposed to the general idea, muscular strength is the total amount of force a muscle can produce in a single
maximal effort. The muscular strength is calculated when it is at its most contracted state.

MUSCULAR ENDURANCE

The ability of a muscle or a group of muscles to sustain heavy contractions over an extended period of time is called
muscular endurance. You might have noticed the very first day after you start exercising, you experience muscle
pains and aches all over your body.

Cardiorespiratory Endurance

is perhaps the most crucial element out of all components. It is the ability of the body to deliver oxygen to the
muscles or the body parts which are under strain or pressure.

SKILL RELATED

• refers to abilities that help people learn skills. The six parts of skill-related fitness—agility, balance,
coordination, power, reaction time, and speed—are described in table 2.1. Skill-related fitness isn’t the same
as skill.
Skill-related fitness Components

• Agility

• Balance

• Coordination

• Speed

• Power

• Reaction Time

AGILITY

• is the capacity to move and alter the course and position of the body rapidly and viable while under control.

BALANCE

is the capacity to remain upright or to remain under bodily control during constant changing posture and movement.

COORDINATION

Body coordination, on the other hand, is the capacity to move at least two body parts under control, easily and
effectively.

SPEED

• Skill components is slightly different from what the name suggests. Speed is intricately linked to agility.

POWER

• The ability of the muscle to produce maximum force in the shortest time. The two components of power are
speed and force (strength) an effective combination of these two components allows a person to produce
explosive movements.

REACTION TIME

• The ability to quickly respond to changing external stimuli is called reaction time. An important clarification
that needs to be made regarding skill-related fitness components is that these factors require higher levels
of fitness than the ones under the health components of fitness.

Importance of an Active Lifestyle

• Improves bone, joint, and muscle strength.

• Develops motor control and coordination.

• Helps maintain a healthy body composition.

• Improves the psychological functioning of an individual.

• Increases the efficiency of the lungs and the heart.

• Increases muscle strength and endurance.

• Protects from musculoskeletal problems such as lower back pain

• Possibly delays the aging process

• Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke

• Promotes healthy cholesterol level

• Helps regulates blood pressure

 • Decreases risk of Type 2 diabetes

• Reduces the risk of breast and colon cancer

• Improves control over anxiety and depression

• Builds self-esteem and social interaction

ANATOMICAL POSITION
A. Main Anatomical and Reference Positions, Directional and Movement Terms

• Standard anatomical position is the human body’s specific orientation which consists of standing upright and
facing forward with the legs parallel to one another. The upper limbs or arm hang at either side and the
palms facing forward. Chapter 1 make students aware of these four anatomical and reference positions and
their importance in performing different activities in Path Fit 1.

4 Main Anatomical Positions

1. Supine Position- the body is lying flat instead of standing upright, with the same positioning of the limbs.

2. Prone Position- the body lies flat with the chest down and the back up.

3. Right Lateral Recumbent (RLR)- means the person is lying on his right side.

4. Left Lateral Recumbent (LLR)- means that the person is lying on the left side.

Anatomical Reference Position

1. Coronal or Frontal Plane- a vertical plane running from side to side dividing the body or any of its parts into
anterior and posterior portions.

2. Sagittal Plane or Lateral Plane- a vertical plane running from front to back dividing the body or any of its
parts into right and left sides.

3. Transverse Plane or Axial Plane- a horizontal plane which divides the body into cranial (head) upper and
caudal (tail) lower portions.

4. Median Plane- sagittal plane through the midline of the body dividing the body or any of its parts into right
and left halves.
Directional Terms

Directional terms describe the positions of structures relative to other structures or locations in the body.

1. Superior or cranial- toward the head end of the body; upper (example, the hand is part of the superior
extremity).

2. Inferior or caudal- away from the head; lower (example, the foot is part of the inferior extremity).

Anterior or ventral- front (example, the kneecap is located on the anterior side of the leg).

Posterior or dorsal- back (example, the shoulder blades are located on the posterior side of the body).
Medial – toward the midline of the body (example, the middle toe is located at the medial side of the foot).

Lateral- away from the midline of the body (example, the little toe is located at the lateral side of the foot).

Proximal- toward or nearest the trunk or the point of origin of a part (example, the proximal end of the femur joints
with the pelvic bone).

Distal- away from or farthest from the trunk or the point or origin of a part (example, the hand is located at the
distal end of the forearm).

Anatomical Movement Term

A. Flexion and Extension

• Flexion- means bending. Usually, in most joints, flexion is bending anteriorly except in the knee joint where
flexion is bending posteriorly.

Extension- means straightening.

B. Abduction and Adduction

Abduction- means the movement away from the median plane.

Adduction- means movement towards the median plane.

Circumduction- is a circular movement which includes the previous movements (flexion, abduction, extension, and
adduction). Circumduction occurs in a few joints such as the shoulder and the hip joint. Rotation is the movement
around the long axis of the bone.

1. Medial rotation – where the anterior surface of the bone faces medially.

2. Lateral rotation- where the anterior surface of the bone faces laterally.

C. Supination and Pronation

Supination- is the normal resting position of the forearm, where the palm of the hand faces forwards, the
radius and the ulna are parallel and the thumb is lateral.

Pronation- is opposite to supination, that is the palm of the hand faces backwards, the radius and the ulna
are crossed and the thumb is medial.

D. Inversion and Eversion

Inversion- movement occurs only in the feet where the plantar surface of the foot faces medially.

Eversion- is opposite to inversion, where the plantar surface of the foot faces laterally.