1.

What is Physical Education

Physical Education develops the skills, knowledge, values and attitudes needed for
establishing and enjoying an active and healthy lifestyle, as well as building student confidence
and competence in facing challenges as individuals and in groups or teams, through a wide range
of learning activities.

Source: https://heathlands.herts.sch.uk/pe-ks3/

2. What is Physical Fitness?

Physical fitness is a set of attributes that people have or achieve. Being physically fit has
been defined as "the ability to carry out daily tasks with vigor and alertness, without undue
fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen
emergencies". On the other hand, a number of measurable components do contribute to physical
fitness. The most frequently cited components fall into two groups: one related to health and the
other related to skills that pertain more to athletic abilit. The health-related components of
physical fitness are (a) cardiorespiratory endurance, (b) muscular endurance, (c) muscular
strength, (d) body composition, and (e) flexibility. Just as the amount of physical activity ranges
from low to high, so does the level of physical fitness. Moreover, the levels of the five health-
related components need not vary in concert; for example, a person may be strong but lack
flexibility. The five health-related components of physical fitness are more important to public
health than are the components related to athletic ability.

Source: https://clipartstation.com/physical-fitness-clipart-6/

3. What is Wellness?

Wellness is the conscious development of the whole self. Embarking on a wellness

journey is a process of searching for the appropriate "tools" to make you a healthier and happier
human being, plus discovering your own effective methods to use these "tools" for continued
growth and development. As there is a great variety on all aspects of life, there are also countless
ways to cultivate yourself on an ever-changing path of wellness. The National Wellness Institute
now recognizes eight "dimensions," or essential life areas which collectively comprise the
wellness (well-being) of all human beings.
The Eight Dimensions of Wellness: Spiritual, Emotional, Intellectual, Physical, Cultural,
Occupational, Social, Environmental, Precepts for Wellness

https://scrollonline.net/14423/uncategorized/why-you-should-do-winter-p-e/

4. What is Body mechanics?

Body mechanics involves the coordinated effort of muscles, bones, and the nervous system
to maintain balance, posture, and alignment during moving, transferring, and positioning
patients. Proper body mechanics allows individuals to carry out activities without excessive use
of energy, and helps prevent injuries for patients and health care providers (Perry, Potter, &
Ostendorf, 2014).

5. What is Movements?

Movement is defined as changing locations or positions, a group of people with a shared

aim or a development or change that occurs. An example of movement is when you lift your arm
above your head. An example of movement is when you go from place to place and accomplish
different tasks.

https://unsplash.com/photos/nPOtzvGLYW0
6. Benefits of Exercise

Regular Exercise is one of the most important thing you can do for your health. The health
benefits of doing regular Exercise have been shown in many studies. You are likely to get the
most benefits to your health if you are someone who is not very active at all and you become
more active. However, there are still benefits to be gained for anyone who increases their
physical activity levels, even if they are already doing 30 minutes of moderate intensity activity
on most days. Overall, people who do the recommended levels of Exercise can reduce their risk
of premature death by 20-30%. Other health benefits include the following:

6.1 Reduce the risk of cardiovascular disease Coronary heart disease:

Coronary heart disease - your risk of developing coronary heart disease, such as angina or a
heart attack, is much reduced if you are regularly physically active. Inactive people have almost
double the risk of having a heart attack compared with those who are regularly physically active.
If you already have heart disease, regular Exercise is usually advised as an important way to help
prevent your heart disease from getting worse.
Stroke: Physically active people are less likely to have a stroke. One study found that women
aged 45 and older who walk briskly (at least three miles per hour), or who walk for more than
two hours a week, reduce their risk of stroke by a third compared with less active women.

Cholesterol: Regular Exercise has been shown to raise levels of high-density lipoprotein (HDL)
cholesterol. The link between cholesterol and CHD has been fairly well established through long
term studies of individuals with high levels of blood cholesterol and the incidence of CHD. As
high density lipoprotein cholesterol levels increase, they are independently associated with lower
risk of CHD. It is also well established that a sedentary lifestyle contributes significantly to the
development of CHD and to unfavorable elevation of blood ~ 129 ~ International Journal of
Physical Education, Sports and Health fats and cholesterol levels; physical activity plays an
important role in decreasing these health risks.

Hypertension: Hypertension is a major health problem. Elevated systolic and diastolic blood
pressure levels are associated with a higher risk of developing coronary heart disease, congestive
heart failure, stroke and kidney failure. There is a one-fold increase in developing these diseases
when blood pressure is 140/90 millimeters of mercury (mmhg). In many cases, clients can reduce
elevated blood pressure by decreasing weight and lowering alcohol and salt intake in their diet.
The evidence that higher intensity exercise is more or less effective in managing hypertension is
at present inconsistent, owing to insufficient data. Although routine aerobic exercise usually will
not affect the blood pressure of normal individuals, habitual aerobic exercise may be protective
against the increase in blood pressure commonly seen with increasing age.

6.2 Reduce your risk of Type 2 Diabetes and Metabolic Syndrome

If you are regularly physically active then you have a lower risk of developing type 2 diabetes
than inactive people. Diabetes has reached endemic proportions, affecting 170 million
individuals worldwide. One unfortunate health consequence of physical inactivity is the
weakening of the body’s insulin regulatory mechanisms. Elevated insulin and blood glucose
levels are characteristic features involved in the development of non-insulin dependent diabetes
mellitus. When insulin function starts breaking down, the body’s blood sugar levels rise, leading
eventually to the onset of “prediabetes” and then type 2diabetes. Diabetes incidence is growing
among youth and adults, largely as a result of obesity and inactivity. Regular aerobic exercise
meaningfully increases insulin sensitivity and glucose metabolism, which means the body’s cells
can more efficiently transport

6.3 Control weight

Overweight and obesity are associated with increased risk for hypertension, osteoarthritis,
abnormal cholesterol and triglyceride levels, type 2 diabetes, coronary heart disease, stroke,
gallbladder disease, sleep apnea, respiratory problems and some cancers. The most favorable
approach to weight loss is one that includes committed cardiovascular exercise, resistance
training and caloric restriction within a sound behavioral-modification delivery program. Weight
loss is achieved most effectively when cardiovascular exercise is increased up to 200-300
minutes of moderate-intensity activity accumulated over 5-7 days per week. Resistance training
and circuit training research has shown meaningful changes in body composition. One of the
noteworthy benefits of resistance exercise, as it relates to body composition, is the positive
impact of maintaining or increasing fat free body mass while encouraging the loss of fat body
weight in a progressive overload resistance training program.

6.4 Strengthen your bones and muscles

Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical

activity of at least a moderatelyintense level can slow the loss of bone density that comes with
age. Physical activities that stimulate bone growth need to include progressive overload and must
address variation and specificity of load. In addition, evidence does suggest that moderate
weight-bearing activity, such as brisk walking done regularly, and on a long term basis, is
effective in averting age related bone loss. Harder relative intensities of effort and greater
volumes of physical activity are more effective in increasing bone density. Muscle-strengthening
activities can help you increase or maintain your muscle mass and strength

6.5 Reduce your risk of some cancers

Regular exercise can help to reduce your chance of developing cancer. It roughly halves your
chance of developing cancer of the colon. Breast cancer is also less common in women who are
regularly physically active. Studies by the Seattle cancer research centre have suggested that
35% of all cancer deaths are linked to being overweight and sedentary.

6.6 Improve your mental health and mood

Exercise is thought to help ease stress, boost your energy levels and improve your general well-
being and self-esteem. It can also help to reduce anger and can make you sleep better. But do the
activity during the daytime or early evening, not near to bedtime. Studies have also shown that
regular exercise can help to ease anxiety and depression.

6.7 Keeping you mobile and more able to live by yourself

Regular exercise throughout life can help to keep you more mobile as you get older. Still being
mobile is one of the things that helps older people remain independent and able to live by
themselves at home. As mentioned above, as you get older, flexibility and balance exercises are
important to help reduce your risk of falling and becoming injured. If you are aged over 70, you
are less likely to fall and be injured if you are regularly physically active.
6.8 Increase your chances of living longer

Science shows that exercise can reduce your risk of dying early from the leading causes of death,
like heart disease and some cancers.

https://medlineplus.gov/benefitsofexercise.html

7. Conditioning Exercise

The process of training to become physically fit by a regimen of exercise, diet, and rest
also : the resulting state of physical fitness. 2 : a simple form of learning involving the formation,
strengthening, or weakening of an association between a stimulus and a response.

Body conditioning generally includes aerobic exercise, strength training and stretching and
flexibility exercises.

Aerobic Conditioning Workouts

Health.gov's Physical Activity Guidelines for Americans recommends that adults get at least 150
to 300 minutes of moderate intensity aerobic exercise each week. This works out to 30 to 60
minutes per day, five days per week.
Aerobic conditioning strengthens the cardiovascular and respiratory systems of the body
and reduces the risk of diseases such as Type 2 diabetes, heart disease, stroke and depression. It
is also a critical component in achieving weight loss and maintaining a healthy weight.
If you participate in a sport or activity that requires a higher level of aerobic fitness, such as
soccer or long-distance running, you may want to increase the time and intensity of your
workouts to help you prepare for that activity. Some activities to consider for your aerobic
conditioning include running, bicycling, swimming and climbing stairs.
Strength Conditioning Exercises and Flexibility
For the most health benefits, adults should do strength training exercises for each of the body's
major muscle groups at least twice per week, according to the Physical Activity Guidelines for
Americans.
Strength conditioning workouts strengthen the musculoskeletal system and improve your ability
to do physical tasks such as lifting and carrying items. You can perform strength training
exercises by lifting weights at the gym or doing bodyweight exercises such as squats, push-ups
and sit-ups.
https://unsplash.com/photos/5rKPeFcsSTY

8. Components of Physical Fitness

The components of Skill Related Fitness are not the skills associated with any particular
sport, such as running, catching, tackling or kicking, but are the underlying skills which are
brought to bear when participating in a sport. These are important fitness components, not just
for sporting ability, but for use in everyday life. In times of illness, or in ageing, these
components are often features of our lives that fail and their levels are reduced. Exercise and
activities that promote skill components of fitness are therefore very important at all ages.
Cardiovascular Endurance is how efficiently your heart, blood vessels, and lungs to supply
oxygen rich blood to working muscles during physical activity (aerobic activity like walking,
running, cycling or playing a sport) for a prolonged period of time or for more than 90 seconds.

http://generalfitness.tripod.com/id4.html

Muscular strength is defined as the maximum amount of force that a muscle can exert against
some form of resistance in a single effort.
Muscular endurance is the ability of a muscle to repeatedly exert force against resistance.
Performing multiple repetitions of an exercise is a form of muscular endurance, as are running
and swimming.

https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/

Muscular Flexibility limberness refers to the range of movement in a joint or series of joints,
and length inmuscles that cross the joints to induce a bending movement or
motion. Flexibility varies between individuals, particularly in terms of differences
inmuscle length of multi-joint muscles.

https://www.yogajournal.com/practice/what-science-can-teach-us-about-flexibilit
Body composition - is used to describe the percentages of fat, bone, water and muscle in human
bodies. Because muscular tissue takes up less space in the body than fat tissue, body
composition, as well as weight, determines leanness.

http://www.diabetespreventioninstitute.com/tests-assesments/body-composition/

9. Self Test Activities

Designed to measure and evaluate the physical condition and capabilities of the
students.Activities are focused on the foundation of Physical fitness and Dance Aerobics as the
development activity.

physical fitnest test- hat measure strength, speed, power, endurance and flexibility. One
repetition max, The standard strength test for all athletes. Sit up test a good indication of core
strength. Press up test used to test strength endurance.

TEST PICTURE

Operating procedures are normally used to control activities such as transitions between
products, periodic cleaning of process equipment, preparing equipment for certain maintenance
activities, and other activities routinely performed by operators
 10. Training Heart Rate-Calculate Your Heart-Rate Reserve

Subtract your heart's resting rate from your maximum rate. For example, if you are 40 years old,
subtract that number from 220; your maximum rate is 180. Next, subtract your resting rate or 80
in this example. Your heart-rate reserve is 100 beats per minute.

1. How to compute - Subtract your age from 220 to get your maximum heart rate.
2. Calculate your resting heart rate by counting how many times your heart beats per minute when
you are at rest, such as first thing in the morning.

11. Body Max Index

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in
meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for
weight categories that may lead to health problems but it is not diagnostic of the body fatness or
health of an individual.