Physical Education and Physical fitness Physical Education Defined PE is part of the educational program designed to promote the

optimum development of an individual through total body movement in the performance of properly selected physical activities.

Objectives of PE This definition professes four general objectives: 1. Physical development An individual who participates in properly selected physical activities will develop and maintain good health and a high level of physical fitness. 2. Mental Development The individual develops his mental expertise as he l earns the mechanical principles underlying movement, knowledge and understanding of rules and strategies of games and sports. 3. Emotional Development The informal nature of PE offers opportunities for self expression and emotional mastery.

Example: self-confidence, self-control, self-reliance, courage, and determination. 4. Social development Activities in PE provide opportunities for the development of desirable traits needed for the adjustment to social life.

Example: Friendliness, cooperation, respect for the right of others, sportsmanship, good leadership and honesty.

The for PE at the College level

These are the objectives of the general PE program, however in the college level; there are needs that must be met such as:

Total Human Development College Students have many demands on their time, classes, and long hours of study, extracurricular activities, work and other responsibilities that take you mental and physical toll. Good health and physical vitality will enhance intellectual vitality and thus ensure greater academic accomplishments.

Beauty versus Utility At this stage, a lot of you are conscious with how you look. This selfconsciousness might have started years ago during your puberty stage, but today it still serves as one of your priorities. Girls are interested with clothes, make up and the like. The boys will like wise feel the same and they will find themselves interested in getting more muscles.

Lifelong Physical Activity What we do today echoes in eternity.

A lifetime of ambition and hope lies ahead of you. Dont waste it by doing foolish things to your body. However, fitness does not happen overnight. It takes hard work and time. Some times it becomes a lifelong task.

PHYSICAL FITNESS

The ability to carry out daily tasks comfortably with ample energy left over to meet unexpected events/emergencies. The capability of the heart. Blood vessels, lungs, and muscle to function at optimal levels. Optimal efficiency means the most favorable health needed for the enthusiastic and pleasurable participation in daily tasks and recreation activities. Functional and cardio-respiratory and muscular systems enable you to carry out everyday activities. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is major basis for good health and well being.

Reminder:

Fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits exercise and eating practices. You cant do anything about the first three factors. However, it is within your power to change and improve the others when needed.

The Real Meaning of Fitness (by Ms. Tina Juan)

Health and fitness do not always go together. If health is defined as the absence of disease and fitness is defined as the ability to do a given task effectively and safely, then it is possible for someone who lifts weights and has strong muscles to have clogged arteries. This could be due to bad gens, a poor diet, and smoking or high stress levels.

Components of Physical Fitness 1. Health Related Components 2. Performance or Skills Related Components

Health Related Components

These are the factors that affect the health and well-being of a person. It is concerned with fitness training program.

1. Cardio- respiratory Endurance The ability of the heart, lungs and vascular system to function efficiently at moderate to high intensity over extended period of time.

Physiological benefits of cardiovascular training a. Decreased resting heart rate b. Decreased recovery time for a bout of exercise c. Increased blood volume and red blood cells to transport oxygen throughout the body. d. Decreased rate of respiration e. Prevents and or reduces the risk of developing coronary heart disease.

2. Muscular Strength Ability of the muscles to exert maximum force. When force is repeated overtime, it becomes muscular endurance.

3. Muscular Endurance Ability of the muscle to continue to perform without fatigue.

Categories of Strength Training 1. Static strength training involves muscles that do not change in length during contraction.

1.a. Isometric training exercise that provides maximum contraction of muscle, however, there is no observed movement or change in length of the muscle or angel of a joint. Individuals who do not have time to go fitness centers or engage in a regular fitness routine may perform isometric exercise to maintain muscular strength.

2. Dynamic Strength Training- involves muscle that change in length during contraction.

2.a Isotonic Contraction- is a type of contraction that involves alternate shortening (concentric) and lengthening (eccentric) of muscle. The muscles contract against a resistance while the load remains constant

Two basic approaches used to develop muscular strength through isotonic exercises: i. ii. Calisthenics Exercise Use of Free weights

2.b. Iso kinetic Contraction is similar to isotonic contraction but the muscles are exposed to fixed machines with varying degrees of resistance.

FITNESS BENEFITS OF STRENGTH TRAINING 1. Increased muscle strength 2. Increased muscle size 3. Reduced risk of injury 4. Improved joint flexibility

5. Improved sports performance

4 Flexibility

Ability of the muscles to move joints, which are to perform a wide range of motions without strain or injury.

5 Body Composition

Refers to the relative amount of muscle, fat, bone and other vital parts of the body.

Body Types: 1. Endomorph- Characterized by having a round and curvaceous body, high body fat. People with this body type find it hard to lose weight. 2. Mesomorph Characterized by having a large bones. The built which is thick around the middle. 3. Ectomorph Characterized by having a lean and slender body. Looks thin and have a low body fat level.

Skills Related Components/Performance Related Fitness Factors which are often the focus on sports training program.

1. Speed- ability to make successive movements of the same kind or to cover a distance at a short period of time. 2. Power- ability to release maximum force/performance one explosive muscular effort in a short period of time. It is the combination of speed and strength.

3. Balance- Ability to maintain equilibrium in relation to changes in the body position. In other words, it is the ability remains stable even when moving. 4. Agility-Ability of the muscle/body to change direction swiftly, easily, and under control in the quickest possible time. 5. Coordination- Harmonious relationship between the skeletal muscles and nerves in one aspect of movement.

Basic consideration for beginning a fitness program

1. Reason for wanting to be fit 2. Physical examination 3. Present level of fitness 4. Smoking 5. Rest and recovery 6. Attire 7. Environment 8. Frequency, Intensity, and time 9. No Pain, No Gain means: No Fun, No Do, and No Results 10.Variety

ELEMENTS OF A WORKOUT

WARM-UP The warm up should consist of stretching exercise, calisthenics, and sport specific activities with gradually increasing intensity.

WORKOUT

The type of activity must be enjoyable and yet provide your body with safe and adequate training stimulus for CRE, flexibility, muscular strength and endurance and body composition. In order to develop and maintain fitness, the program must incorporate these five components of fitness.

COOL DOWN

The cool-down is just as important as the warm-up light activity and stretching after exercise continue the pumping actions of muscles on veins. Sample Workout Plan

10 to 15 minutes of warm-up 10minutes of strength exercises 20 minutes of CRE 5-10 minutes cool down

Principles of warm-up and Cool Down Warm-up a simple activity in sport training session on or before sport competition that prepares the body/mind of the athlete for a major activity.

Reason to Warm-up 1. Graduallly elevates heart rate 2. Prepares muscles and joints 3. increase core body temperature 4. Increase fluid circulation 5. Prepares the person psychology and emotionally 6. Not only to improve performance but also lessen the possibility of injury.

Benefits of Warm-up: 1. Increased range of motion 2. Improved coordination and movement efficiency 3. Decreases risk of injury 4. Improved psychological preparation 5. Increased power output. Cool Down- a light, easy movement activity following a vigorous physical activity.

Dangers of exercising without a Cool Down 1. Suffer from cramps 2. Fainting 3. Injury Reasons to Cool Down 1. Helps body to return to its pre-workout state 2. Helps the blood circulate back to your heart 3. Help decrease the risk of injury 4. Helps the body to relax