PHYSICAL EDUCATION

The goal of Philippine education is not only to promote individual welfare

towards the end goal of common good. Thus, by helping our students develop
harmoniously the physical, moral and intellectual faculties, we prepare them to
participate actively in the life of society, and in the process, contribute to the promotion
of good. (de Leon, 2005)

To achieve this end, Article XIV of the 1987 Constitution mandates the State to
give priority to education, science and technology, arts, culture and sports.

Specifically, Section 19, Article XIV of the 1987 Constitution provides the
legal basis for physical development:

(a) The State shall promote physical education and encourages sports
programs, league competition and amateur sports, including training for
international competitions to foster self discipline, teamwork and excellence for
the development of a health and alert citizenry.

(b) All education institutions shall undertake regular sports activities

throughout the country in cooperation with athletic clubs and other sectors.

General Objectives:

• Define and interpret the meaning of physical education

• Help the students acquire knowledge and analyze fitness as major goal of physical
education.
• Develop and maintain a desirable level of physical fitness and physical
competence
• Accept responsibility for personal fitness leading to an active healthy lifestyle.

PHYSICAL EDUCATION DEFINED:

Physical education is the integral part of the whole educational program designed
to promote the optimum development of the individual physically, socially, emotionally,
and mentally through total body movement in the performance of properly selected
physical activities (Andin, 3).

Furthermore, it is a way of education through physical activities which are

selected and carried on with full regard to value human growth, development and
behavior.

FITNESS – A major Goal of Physical Education

Objectives of Physical Education

Physical Development – An individual who engages in sports and recreational activities

will develop and maintain good health, high level of physical fitness and will avoid the
risk of various health problems.

Social Development – Activities in physical education provide opportunities for the

development of desirable social traits needed for adjustment to social life.

Emotional Development – The informal nature of physical education offers

opportunities for self-expression and emotional mastery.

Mental Development – The individual develops his mental expertise as he learns the
mechanical principles underlying movement, knowledge and understanding of rules and
strategies of games and sports, and ways of improving movement in gymnastics and
dances.

Physical
Education
Program

Regular Extra
Class Class
Program Program

Field
Core Related Adapted
Intramural Extramural Mass Exhibition
Activity Activity P.E. Demo Group

The Physical Education Program

Regular Class Program (Instructional in Nature)

1. Core Activities - the main activities which are introduced to carry out
the objectives of the program.
2. Related Activities – the co-curricular activities which are scheduled to
enrich the learning experience of the children.
3. Adaptive Activities – specially designed or selected activities for those
learners who deviate from the normal children.
Extra Class Program (Recreational in Nature)
1. Intramurals – competition of teams within the same school.
2. Extramural – competition of teams from different school.
3. Field Mass Demonstration – a kind of activity where most if not all
the children in the school take part for the purpose of informing the public
of the activities in physical education.

Activities
in the
P.E.
Program

Sports
Develo Simple Rhythmic Athletic
Activities Gymnastics Type
pmental Games Sports
Games

Activities in P.E. Program

Developmental Activities – the basic type of activities that contribute to the normal
growth of the individual and enhance the development of skills.

1. Perceptual Motor Activities - it pertains to the development of the neuro

(mind), muscular (muscle), coordination that helps the child manage his body.
2. Posture and Body Mechanics
- Correct Posture – is the proper alignment of body segments in relation
to different body positions.
- Body Mechanics – it is a body exercise of movement that are intended
to improve one’s posture, stamina and poise.

3. Basic Movement Skills

- Locomotor Movement – Moving from one place to another.

Examples:
Walk – a series of steps by transferring the weight of the body from one
foot to another to another.
Run – it is a series of steps in a successive motion without break or
intervention.
Jump – to spring off the ground either in one or both feet but land on both
feet.
 Hop – To spring off or move with light bounding skips in one foot but
land in the same foot.
Skip – to move along by hopping lightly on first one foot and then the
other
Leap – to move by spring lightly in one foot and land in the other foot.
Slide – to move over the surface while maintaining smooth continouos
contact in the floor.
Gallop – a movement mode of running particularly by a horse, by lifting
alternately the feet in successive leaps or bounds

- Non Locomotor Movements: movement that can be done in one place

to another place

Examples:
Twisting – the rotation of a selected body part around its long axis.
Bending – moving a joint.
Swaying – fluidly and gradually shifting the center of gravity from one
body part to another.
Stretching – moving body parts way from the center of gravity
Turning – rotating the body along the axis
Swinging – rhythmical, smooth motion of a body part resembling a
Pendulum

Simple Games – refers to games that are easy to organize

Rhythmic Activities – activities with regards to music or any accompaniment.

Gymnastics – it is a systematic body exercise which are based on scientific principles. It

is from the greek words “gumnos” or sometimes “gymnos” which means naked.

Sport Type Games – also called lead up games

Atheltic Sports
Team Sports
Individual – Dual Sports
Track and Field events
Swimming
 PHYSICAL FITNESS

The ability to carry out daily tasks comfortably with ample energy left over to
meet unexpected events and emergencies.
People, who are physically fit look better, feel better and possess the good health
necessary for a happy and full life. The more physically fit the person is, the greater is his
or her energy reserve throughout the day. It requires a commitment to live a lifestyle that
includes good health habits, good nutrition, avoidance of harmful drugs, and cigarettes,
management of stress, sufficient rest and sleep and regular medical and dental care.

Reminder:
Fitness is an individual quality that varies from person to person. It is influenced by age,
sex, hereditary, personal habits, exercise and eating practices. You can’t do anything
about the first 3 factors. However, it is within you power to change and improve the
others when needed.

Components of Physical Fitness

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 hight intensity over extended period
of time
Reminder:
To improve your cardio respiratory endurance, join activities that keep your heart
rate elevated at a safe level for sustained length of time such as walking,
swimming or bicycling. The activity you choose does not have to be strenuous to
improve your cardio vascular endurance. Start slowly with an activity you enjoy,
and gradually work up to a more intense phase.
Physiological Benefits of cardiovascular training:
a. decreased resting heart rate
b. increase blood volume and red blood cells to transport oxygen
throughout the body
c. increased aerobic capacity which allows the body cell to utilize oxygen
for better work efficiency
d. prevents and/or reduces the risk of developing coronary heart diseases.

2. Muscular Strength – ability of the muscles to exert maximum force. When

force is repeated over time, it becomes muscular endurance. The key to making
your muscle stronger is working them against a resistance, whether that is from
weight or gravity. If you want to gain muscle strength, try exercise such as lifting
weights or regularly taking the stairs. When you increase your strength, you’re
often also increasing the size of your muscles as well as strengthening your
connective tissues. This can help avoid injuries and, of course, make you stronger
and healthier.
 3. Muscular Endurance – ability of the muscle to continue to perform without
fatigue. It is also the ability of a muscle or group of muscles to sustain repeated
contractions against a resistance for an extended period of time. To improve your
muscle endurance, try cardio vascular activities such as walking, jogging,
bicycling or dancing

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 angle of a join. Individual who do not have
time to go to fitness centers or engage in a regular fitness routine may
perform isometric exercise to maintain muscular strength.
2. Dynamic Strength Training – involves muscles that change in length during
contraction.
2.a. Isotonic Contraction – is a type of contraction that involves alternate
shortening and lengthening of muscle. The muscles contract
against a resistance while the load remains constant. It generally
produce strength gains throughout the full range of movement.
Two basic approaches used to develop muscular strength through isotonic
exercise:
- callisthenic exercise – are a form of organized exercise consisting of a
variety of simple movements performed without weights or
equipment that are intended to increase body strength and flexibility
using the weight of one’s own body for resistance.
- use of free weights

2.b. Isokinetic Contraction – is similar to isotonic contraction but the

muscle are exposed to fixed machines with varying degrees of
resistance. Through the range of movement, resistance is equal to the
force applied. Compared to free weights the use of Cyber machines are
often endorsed by fitness trainers since they reduce the risk of
muscle joint injury.

TYPES of EXERCISE
1. Toning Muscle – where muscles contract against a resistant object with movement
such as weight lifting.
2. Increasing Strength – where body gains strength without building bulk
3. Stretching – help increase flexibility and joint mobility.

4. Flexibility – ability of the muscles to move joints, which are to perform a wide
range of motions without strain or injury. To improve flexibility, try activities that
lengthen the muscles such as swimming, or a basic stretching program.
 Fitness benefits of flexibility exercises
a. Increased range of muscles joint movement
b. reduced muscle stiffness and increased body relaxation
c. improved blood circulation in specific body segment
d. reduced incidence of injury during a major sport event
e. reduced risk of cardiovascular problems in exercise

5. Body Composition – refers to the relative amount of muscle, fat, bone and
other vital parts of the body. A person’s total body weight may not change
overtime. Body composition is important to consider in maintaining health and
manage weight.

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

Factors about body composition in relation to sports performance:

a. Excess body fats does not contribute to force production especially in
sports requiring speed. It decreases acceleration.
b. oxygen requirement is increased with any increment in body weight.
c. Over fat athletes are disadvantaged in endurance exercises since they
have low heat tolerance. Fat insulates heat in the body resulting to
greater increase in body temperature. The quality and quantity of
skill performance deteriorates as premature fatigue sets in.

Skill–Related Components – These are the factors which are often the focus of sports
training program
1. Speed – ability to make successive movements of the same kind or to cover a distance
at a short time of period.
2. Power – the ability to release maximum force / perform 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 body position. In
other words, this is the ability to remain 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 working relationship between the skeletal muscles and
nerves in one aspect of movement.