PHY SIC AL EDUC A TION DEPA RTMENT
PE 2
FITNESS EXERCISES
PHY SIC AL EDUC A TION DEPA RTMENT
VISION:
A premier academic community of
life-long learners working with one
mind and one heart to search for,
discover and share the Truth
(Gaudium de Veritate) for the
promotion of authentic human and
societal development.
MISSION:
The University of San Agustin is an
Augustinian, Catholic and Filipino
educational institution that aims to
form the members of its academic
community in Virtus et Scientia to
serve Western Visayas, the
Philippines and the world.
AUGUSTINIAN GRADUATE ATTRIBUTES:
An Augustinian graduate is:
A. A transformative community builder oriented towards God.
B. A restless critical and creative thinker.
A social communicator of the Truth.
AUGUSTINIAN PRAYER:
Leader: When we live in unity
All: How good and how pleasant it is.
Leader: Pray for us, Holy Father Augustine
All: That we may dwell together in peace
Leader: Let us Pray
God, Our Father, Your Son promise to be present in the midst of all who
come together in His name. Help us to recognize His presence among
us and experience in Our heart the abundance of Your grace, Your
mercy, and Your peace, in truth and in love. We ask this through Christ
our Lord. Amen.
INTRODUCTION:
“Exercise does not have to control your life, it should be enjoyable, motivating and most
importantly it should get you results”.
Since the issuance of Department Order #15, series of 1969, known as “Physical Education and
Sports Program,” the emphasis of this program in our country have been Physical Fitness,
Social Training and Personal discipline for all students as well as on the development of potential
athletes who are physically gifted and who are inclined to specialized in athletics.
PHYSICAL FITNESS is a way of life: It is the nature of man to crave to become a better person
physically and to be healthy ever and grow until the ripeness of his age.
Every individual desire to live along, healthy and a happy life. In progressive countries, many
people today know how to get and stay in shape. But many people make physical activities
take for granted and ignore the very elements that contribute to well-being.
A carefully studied physical fitness tests prescribed in schools and their application can lead
to a healthy lifestyle.
Pre-Assessment
Students will be asked and answer orally online.
Figure it out!
Pick up a letter from the word “PHYSICAL
EDUCATION” and tell something that best
describes your-self.
To check how ready, you are on in terms of familiarity to Physical Education, here are some
basic ideas and concepts that will lead you to answer quarries relative to fitness exercise.
Review the Definition and Concept of Terms
Objective:
1. Recalled the importance of physical education and its objectives.
Content:
a. Physical Education:
1. An integral part of educational program designed to promote the optimum
development of the individual physically, socially, mentally, and emotionally through
total body movement in the performance of the properly selected physical activities.
2. It is the process by which change in the individual are brought about through his
movement experiences.
3. It is a movement education.
b. Four Primary Objectives:
1. Physical
2. Mental
3. Social
4. Emotional
CONTENT:
Learning Outcomes:
1.
2.
3.
4.
Valued the importance of physical activities for optimizing health and fitness.
Practiced/Performed core exercises to improve balance and stability.
Established fitness goals.
Engaged in moderate to vigorous physical activities (MVPAs) for at least 60 minutes in a
variety of setting.
5. Designed physical activities to improve one’s physical fitness and well-being.
Unit 1:
PHYSICAL FITNESS:
The ability to meet the ordinary, as well as unusual, demands of daily life and safely and
effectively without being overly fatigued and still have energy left for leisure and
recreational activities.
FITNESS – THE MAJOR GOAL OF PHYSICAL EDUCATION
Different people differ in their concept of Fitness. In the Field of Physical
Education, the concept of fitness has implications for social, physical, emotional,
and mental well-being. Considering these four aspects it can be said that FITNESS
is the ability to live a healthy, satisfying, and useful life.
This kind of life is what the educational Philosophers and thinkers termed as the
“GOOD LIFE”. This is the goal of education.
To live the “good life” means that an individual satisfies his basic need as
physical well-being with love, affection, security, and self-respect. He lives happily
with other people because he likes them with interest and desire to serve humanity
and believes in and exemplifies high ethical standards. Because of this close
relationship with people and future events he lives an interesting and exciting
life.
Physical Education as part of the educational system strives to help or facilitate the
development of the potentialities of the individual to enjoy the “good life
therefore, the major goal of Physical Education is FITNESS.
COMPONENTS OF PHYSICAL FITNESS
Physical Fitness:
Health Related Fitness (Physiological)
Fitness programs prescribed to improves the individual’s overall health: Cardiovascular
Endurance, Muscular Strength, Muscular Endurance, Flexibility, Body Composition.
a. Strength
• The capacity to sustain the application of force without yielding or
breaking.
• The ability of the muscles to exert effort against resistance.
b. Flexibility
• The ability to do a wide range of movement.
• The ability to move the joints to bend, stretch, twist easily
c. Endurance
• The ability to sustain long and continued contraction where a number of
muscle groups are used; the capacity to bear undue fatigue.
d. Cardio-Respiratory
• The ability of the heart, blood vessel and the respiratory system to
deliver oxygen over an extended period.
• Also refers to the soundness of the heart and the lungs which contribute
to optimal enjoyment of such activities as jogging, swimming, cycling
and many other vigorous sports.
Skill-related Fitness (Motor Fitness or Sports Fitness)
Fitness components important for success in skillful activities and athletic events
encompasses: Agility, Balance, Coordination, Reaction Time, Speed, And Power.
a.
BALANCE
•
The ability to maintain control of the equilibrium while stationary or
while moving.
Kinds of Balance:
• Static Balance – The ability to maintain equilibrium in a fixed position.
•
Dynamic Balance – The ability to maintain balance while moving or engaging in
action.
•
Rotational Balance – The ability to maintain or regain balance after turning,
rolling, or other maneuvers while not in contact with the floor or apparatus.
b. COORDINATION
•
•
Ability to use the body parts with the sense to perform Motor task
smoothly and accurately.
Refers to the harmonious functioning of muscles in producing complex
movements.
c. AGILITY
•
d.
The ability to change directions quickly and effectively while moving as nearly
as possible at full speed.
POWER
•
•
The ability to transfer energy into force at a fast rate
It is the process of using strength to apply force for effective movement.
This is necessary for most athletic activities if the performer will “strive to
excel in this particular sport.
e. SPEED
•
f.
The ability to perform a movement in a short period of time. A good
runner needs good foot and leg speed. This is more properly called
“Movement Time.”
REACTION TIME
•
•
It is the length of time required to initiate a response to a specific
stimulus,
It is the time that elapses between the stimulation and the beginning of a
reaction to that stimulation.
Example: Starting a sprint race, driving a racing car, a good short stop in a softball
requires good reaction time.
FACTORS THAT INFLUENCE FITNESS:
Physical Fitness cannot be achieved solely through physical activity. The following are paths
to physical fitness.
1. NUTRITION
• “Balance diet, good food, proper eating habits”.
• “You are what you eat”, the right kind of food should be eaten in the
right amount and right time.
• Proper nutrition is essential for your optimum health.
2. ADEQUATE REST AND RELAXATION
•
•
•
•
We need the right amount of sleep to repair the effects of the hard
working muscles and exercise that we do all day.
It is not the plenty of hours of sleep that counts, but the quality of sleep.
The brain needs plenty of rest, so it can think quickly and well the next day
All these are medicines for fatigue, and essential to good health and
physical fitness.
3. RECREATION
• Comes from the Latin word “RECREATIO” meaning “to refresh.”
• A satisfying work or job adapted to one’s interest and abilities and
performed in a satisfying working climate with good mental attitude,
recognition, and a sense of achievement and belonging.
• This is a fundamental human need.
4. HEREDITY
The transmission of character traits from parents to offspring. Some
inherited characteristics that may influence one’s physical fitness are:
a. optimum size and body built.
b. variation of senses
c. development of muscular strength
d. type and durability of blood vessels
e. type and stability of nervous system
Why Does Body Composition Matter?
The best way to determine whether people are truly overweight or falsely overweight at a
recommended body weight is through assessment of body composition.
Anthropometric Measurement:
Body Mass Index (BMI) used by the Food and Nutrition Research Institute (FNRI) of the Department of
Science and Technology (DOST) aims to evaluate the nutritional status of students, whether they have
normal weight, overweight, or obese and underweight, or malnourished. Body mass index is used to
determine whether you are in a healthy weight range for your height. The core elements are height,
weight, body mass index (BMI) body circumferences (waist, hip, and limbs), and skinfold thickness.
Rating Scale for Body Mass Index
BMI (kg/m )
Classification
<18.5
Underweight
18.5 - 24.9
Normal
25.0 - 29.9
At risk of Obesity/overweight
30.0 - 34.9
Obese 1- Class 1
35.0 - 39.9
Obese 11-Class 11
>40
Extreme Obesity
Formula to measure BMI: (Adults: male and female))
BMI = weight (kg) BMI= 𝑤𝑒𝑖𝑔ℎ𝑡 (𝑝𝑜𝑢𝑛𝑑𝑠)𝑥703
height (m)
[ℎ𝑒𝑖𝑔ℎ𝑡(𝑖𝑛𝑐ℎ𝑒𝑠)]2
Ex: weight= 200 lbs.
height =5’10” = 70 inches
BMI = 200 x 703/702
140,600
= 4,900
= 28.7
Result = at risk of obesity/overweight
Essential Fat
It is the minimal amount of body fat needed for normal physiological functions; constitutes about 3% of
total weight in men and 12% in women.
Storage Fat
Body fat more than essential fat; stored in adipose tissue.
Overweight
The excess amount of weight against a given standard such as height or recommended percent of body
fat.
Obesity
An excess accumulation of body fat, usually at least 30% greater than of the recommended body weight.
Types of obesity:
Android Obesity is seen in individuals who tend to store fat in the trunk or abdominal area (produces
the “apple” shape).
Gynoid Obesity is seen in people who store fat primarily around the hips and thighs (creates the “pear”
shape).
Activity # 2
Asynchronous/Offline activity!
A. Quiz (10 points)
B. Fill in the form.
Compute your Body Mass Index (BMI)
Show your computation.
Indicate and identify your result.