PHYSICAL EDUCATION - MIDTERMS

PHYSICAL EDUCATION – integral part of the educational B. Agility - It is the capacity to change the
program designed to promote the optimum development direction of the body quickly and effectively.
of an individual physically, mentally, socially, and C. Coordination – It is the ability to integrate
emotionally through total body movement in the the senses with muscle so as to produce
performance of properly selected physical activities. accurate, smooth, & harmonious body
movement.
LEGAL BASIS OF PHYSICAL EDUCATION D. Reaction Time – The time required to
• ARTICLE 14, SEC. 19 OF 1987 CONSTITUTION Respond or initiate a movement as a result
- States that the state shall promote Physical Education of a given stimulus.
and encourage sports program league competitions E. Speed – It is the ability to move one’s body
and amateur sports, including training for international from one point to another in the shortest
competitions; to foster self-discipline, teamwork, and possible time.
excellence for the development of a healthy and alert F. Power – The ability to do strength work at
citizenry”. an explosive pace.
- “All educational institutions shall undertake regular
sports activities throughout the country.
MOVEMENT ENHANCEMENT
• R.A. 5708 – An Act proving for the promotions and
financing of an Integrated Physical Education and WHAT IS MOVEMENT ENHANCEMENT?
Sports Development Program for the schools in the Movement Enhancement teaches human movement
Philippines. and its benefits to the body’s health and well-being. It
is a guide to provide basic and sufficient knowledge
how to perform various movements.
PHYSICAL FITNESS AND ITS COMPONENTS
MOVEMENT – known as the basic activity of a man.
WHAT IS PHYSICAL FITNESS? We start moving during conception and stop at death.
Physical fitness refers to the ability to carry out daily tasks QUICKENING – refers to a baby’s first movements
and physical activities without undue fatigue. inside the womb.
AFTER BIRTH – a stage where arms and legs are
COMPONENTS flexing and stretching, sucking, tonic neck reflexes
occurs.
1. HEALTH RELATED - refer to those that contribute to AFTER FEW MONTHS – a stage where tumbling,
the development of health and functional capacity of crawling, standing, and walking occurs.
the body.
A. Cardiovascular Fitness - The ability of the CHILDHOOD vs. ADULTHOOD
heart and lungs to function efficiently &
effectively over a prolonged period of time. CHILDHOOD – a stage where an individual has more
B. Muscular Endurance - The ability to continue complex and a wider range of motion, balance, muscle
selected muscle group movements for a strength, coordination, and endurance.
prolonged period of time. ADULTHOOD – a stage where an individual is also
C. Muscular Strength - The ability of the muscle more complex but is more accurate and has precise
to exert force. motor skills necessary to his/ her daily activities.
D. Flexibility - The ability of the joints in the body
to move to their full range of motion. PHYSICAL DEVELOPMENT & MOVEMENT
E. Body Composition - the ratio of fat to muscle. - foundation of Physical Education.
Minimum of fat and maximum of lean mass is a
sign of a healthy and fit body. MOVEMENT EDUCATION
- Refers to a wide variety of experiential activities
2. SKILLS RELATED – Consists of those components of where one learns the capabilities of their bodies.
fitness that have a relationship with enhanced
performance in athletic activities.

A. Balance – The ability to maintain an upright

posture while still or moving.
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SIGNIFICANCE OF HUMAN MOVEMENT BODY TYPES / PHYSIQUE CLASSIFICATION -
- The study of human enhancement gives us a better distinguishes certain physiological and personality
understanding of our body and its parts, functions, traits.
capabilities, and limitations.
- By having better knowledge about movement Having a good physique boosts an individual morale
mechanisms, we become more efficient in doing our and self confidence. On the other hand, people who
daily activities, P.E practicums, dance, and even does not have good physique are more conscious
sports. and have low self-esteem.
- Gives us knowledge in preventing and treating
WILLIAM SHELDON – American psychologist
injuries, as well as to plan our diet to ensure a
known for his theory on associating physique with
healthy lifestyle. personality and delinquency.
EXERCISE AND ITS IMPORTANCE ERNST KRETSCHMER – German Psychiatrist that
Exercise is defined as any movement that makes proposed the type of physique similar with Sheldon’s
your muscles work and requires your body to burn classification.
calories.
ERNST
WILLIAM SHELDON’S
BENEFITS OF EXERCISE KRETSCHMER’S
1. It can make you feel happier. ECTOMORPH ASTHENIC – thin, small
2. Can help with weight loss. -lean, slim, shallow- and weak.
3. Good for muscles and bones. chested, and tall portion
to their weight. Has
4. Can increase energy levels.
difficulty in building
5. Reduces risk of getting chronic diseases. muscles.
6. Can help brain health and memory. MESOMORPH ATHLETIC – muscular
7. Can help with relaxation and sleep quality. -muscular with broad and large-boned.
shoulders, well-
FUNDAMENTALS OF HUMAN MOVEMENT developed chest, robust
A. Pulling – act of pulling weight toward your body and strong. Has good
or your body towards your hands. metabolism and
B. Pushing - involves pushing a weight away from responsive muscles.
your body or your body away from an object. ENDOMORPH PYKNIC – stocky and
C. Squat – considered to be the most complex -broad rounded figure, fat.
movement the human body is capable of. large head, heavy neck
and ruddy face. Has high
D. Lunge – involves your body in a less stable
tendency to store body
position of one foot further forward than the fats.
other one.
E. Hinge – executed by kicking your butt back and MAN’S BIOLOGICAL MAKE-UP AND FITNESS
leaning your torso forward.
F. Rotation – involves twisting at the core. BODY SYSTEM – arrangement of organs closely
G. Gait – technique of walking. allied or related to each other to do a particular job.
SYSTEM – made up of organs, collection of tissues
STRUCTURES OF THE HUMAN BODY with similar function.
CELL – basic unit of all living organisms.
BODY
THE SKELETAL SYSTEM
- an ultimate mover that helps us to enjoy and be
- Protects the body organs.
satisfied. - Stores minerals that the body utilizes.
- each part of it has its own functions that depends - Provides form and structure for muscles to work
on one another. against.
 PHYSICAL EDUCATION - MIDTERMS
TYPES OF MUSCLES 11. Protraction – displaces a part of the body anteriorly
1. Cardiac Muscles (IM) - muscles that form the (front).
walls of the heart and contracts to circulate 12. Retraction – displaces a part of the body posteriorly
blood. (back).
2. Visceral Muscles/Smooth Muscles (IM) – found 13. Depression – movement in an inferior direction.
in organs or organ system (i.e. respiratory 14. Elevation – movement in a superior direction.
system, digestive system). 15. Circumduction – conical movement of a limb
3. Skeletal Muscles (VM) – attached to the extending from the joint at which the movement is
skeleton with the ability to move. controlled.
16. Rotation – movements made about the longitudinal
STRUCTURES OF THE BODY axis and in the transvers plane.

BODY PLANES BASIC WORKOUT OUTLINE

1. Coronal Plane – divides the whole body into the
front and back halves. 1. GENERAL WARM-UP – also known as the pre-
2. Transverse Plane – divides the whole body into workout phase, prepares the body for more
superior and inferior portions. strenuous physical activities. It gradually increases
3. Sagittal Plane – divides the whole body into the the heart rate and circulation of blood.
left and right portions. 2. SPORTS SPECIFIC WARM-UP – a type of
exercise or warm up conditioning that targets the
ANATOMICAL STRUCTURES muscle groups needed or that will be used for
1. Anterior – towards the front. physical activity. Exercises should be related to the
2. Posterior – towards the back. skills needed in your main activity.
3. Superior - towards the head. 3. MAIN ACTIVITY – more intense activity. It is
4. Inferior – towards the feet. specific activity like workout, sports, game, and
5. Medial- structure nearer to the midline of the body, dance.
which divides the body into equal left and right 4. COOL DOWN – also known as post-workout phase,
halves. is the counterpart of warm-up. This is usually an
6. Lateral – structure farther from the midline of the easy or light to moderate exercise done after a more
body. intense activity. It allows the heart rate and
7. Supine- body is lying up with face up. breathing to return to its normal state.
8. Prone – body is lying with face down.
9. Proximal – closer to the origin, nearer to the point PRINCIPLES OF TRAINING & REVERSIBILITY
of attachment.
10. Distal – farther from the point of attachment. 1. OVERLOAD PRINCIPLE – When the amount of
11. Superficial- toward or on the surface of the body. exercise is increased progressively, fitness
12. Deep – away from the surface of the body. continues to improve. Perform more than one’s
normal amount of exercise.
ANATOMICAL MOVEMENTS 2. PRINCIPLE OF PROGESSION - This concept
1. Abduction – movement away from the midline. asserts that overload should be increased gradually
2. Adduction – movement towards the midline. during the course of a physical fitness program. Is
3. Supination – palm facing up the sky. simply a method of reducing the demand of an
4. Pronation – palm facing the ground. exercise or movement.
5. Flexion – movement that decreases the angle 3. PRINCIPLE OF SPECIFICITY – The effect of
between two body parts. exercise training is specific to those muscles
6. Extension – straightening movements that involved in the activity.
increases angle between body parts. 4. PRINCIPLE OF RECUPERATION – The need for a
7. Plantarflexion – pointing foot away from tibia and rest period between exercise training sessions.
down into the ground. (Over loading your muscles means stressing them,
8. Dorsiflexion – brings dorsum of the foot toward and they need a period of rest before your next
the tibia, toes point toward the sky workout.
9. Inversion – brings the sole of the foot in. 5. PRINCIPLE OF REVERSIBILITY – Loss of fitness
10. Eversion - brings the sole of the foot out. due to inactivity (detraining) Is a concept that when
you stop working out, you lose the effects of
training.

11. Protraction – displaces a part of the body

 PHYSICAL EDUCATION - MIDTERMS
NUTRITION

WHAT IS NUTRITION?
Nutrition is the process of taking in food and using it
for growth, metabolism, and repair.

SIX MAJOR NUTRIENTS

1. Carbohydrates – energy-giving food
(simple/complex).
2. Protein - building blocks of the body
(complete/incomplete).
3. Fat – concentrated source of energy
(saturated/high/low).
4. Vitamins and Minerals – regulator of metabolic
process.
5. Water – comprises ¾ of the body.

HEALTHY EATING HABITS

▪ Knowing yourself.
▪ Eat different and colorful food at the same time.
▪ Eat lots of fruits and vegetables.
▪ Eat only sufficient amount of fats and sugars.
▪ Avoid processed food.
▪ Hydrate properly and regularly.
▪ Eat the right amount of food to keep the ideal body
weight and exercise regularly.
▪ Eat less salt.
▪ Don’t skip meals.
▪ Consume more organic food.