Introduction

Did you know that “Physical education is the study, practice, and
appreciation of the art and science of human movement” While movement is both
innate and essential to an individual's growth and development, it is the role
of physical education to provide instructional activities that not only promote
skill development and proficiency, but also enhance an individual's overall
health. Physical education not only fulfills a unique role in education, but is also an
integral part of the schooling process. Walking, lifting weights, doing chores – it’s all
good. Regardless of what you do, regular exercise and physical activity is the path to
health and well-being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress
and anxiety, and lets us sleep restfully.

Physical Education and Health offers experiential learning for learners to adopt an
active life for fitness and lifelong health. The knowledge, skills and understanding
which include physical & health literacy competencies support them in accessing,
synthesizing and evaluating information; making informed decisions; enhancing and
advocating their own as well others fitness and health.

Physical activity or exercise can improve your health and reduce the risk of
developing several diseases like type 2 diabetes, cancer and cardiovascular disease.
Physical activity and exercise can have immediate and long-term health benefits. Most
importantly, regular activity can improve your quality of life.

Do you know the difference between Fitness and Health?

Most people believe being healthy and being fit are one and the same. In reality,
they can be separate states of physical being. You can be really fit, and not very healthy,
and you can be very healthy and not very fit. The best benefits are found with trying to
get a balance out of both sides, this requires us to identify the difference between fitness
and health. So let’s define the difference. Health has been defined by the
World Health Organization as a state of complete physical, mental and social well-
being, and not merely the absence of disease or infirmity. It includes aging well,
longevity, quality of life, freedom from pain etc. Fitness, on the other hand, is defined as
a set of attributes that people have or achieve that relates to the ability to perform
physical activity. Fitness is made up of many components, and the following factors
need to be considered when discussing fitness levels:

1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability

to use and deliver oxygen to your body.
2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and
use energy.
3. Strength: This is the ability of your muscles or a muscular unit to apply force.
4. Flexibility: The ability to maximize the range of motion of a joint.
5. Power: The ability of your muscles to maximize their force in a
minimum amount of time.
6. Speed: The ability to minimize the amount of time it takes you to accomplish a
task or movement.
7. Coordination: The ability to combine several different movement patterns in a
single distinct movement.
8. Accuracy: The ability to control a movement in a given direction or intensity.
9. Agility: The ability to minimize the time going from one movement to another.
10. Balance: The ability to control the center of gravity of your body in relation to
your support base.
 PHYSICAL FITNESS
Physical fitness refers to the ability of your body systems to work together efficiently
to allow you to be healthy and perform activities of daily living. Being efficient means
doing daily activities with the least effort possible. A fit person is able to perform
schoolwork, meet home responsibilities, and still have enough energy to enjoy sport
and other leisure activities. A fit person can respond effectively to normal life situations,
such as raking leaves at home, stocking shelves at a part-time job, and marching in the
band at school. A fit person can also respond to emergency situations - for example, by
running to get help or aiding a friend in distress.

Before starting on any of innumerable ways to burn out the body fat, there is
need to keep certain things in your mind and be cleared out by your doctor for
achieving a better healthy you.

 You need to be clear about your fitness goals.

 Before you start any program, have the necessary medical checks, take note of
your resting pulse and warm-up.

 If you are not used to exercise be sure to start with the appropriate beginners'
program.

 If your feel dizzy or pain, stop at once.

 Always choose an activity that you enjoy, so that there is less chances of dropout.

 If you are a beginner, do not start off too fast. You cannot get fit in a week, but
you can get a long way toward it in a month.

 Work at your own pace. If you feel stiff the day after exercises, change activities
or simply do some warm up exercises, so that your body gets time to recover.

 Exercise at a time of the day that is most convenient, but preferable until two or
three hours after a meal.

 Never exercise if you feel ill or have cold or fever. Do not start training again
until you are free of symptoms and keep your intensity low.

 Lay out your exercise clothes the night before. They'll serve as silent reminders
  As far as possible, breathe through your nose, not your mouth. Research
indicates that it can reduce the amount of pollutants, including ozone, that reach
your mouth.

BENEFITS OF HEALTH AND WELLNESS

 LOOKING GOOD – regular physical activity is a healthy lifestyle. Healthy

lifestyle such as proper nutrition, good posture and good body mechanics can help you
look at your best.

 FEELING GOOD - people who engage in regular physical activity feel better. You can
resist fatigue, less likely to be injured and are capable of working more efficiently.

 ENJOYING LIFE – life is more enjoyable when you engage in regular physical activity
that results in physical fitness as the key to be able to do more of the things you want to
do.

 MEETING EMERGENCIES – fit and active person has the capacity to help Orto assist
other people when they needed some help.

GENERAL OBJECTIVES OF PHYSICAL EDUCATION

 Physical Development - It is not only free from diseases but includes physical
fitness as well,
 Emotional Development - the informal nature of physical education
activities offers opportunities for the development of a high level of self-esteem
and ability to cope with routine stresses of daily living.
 Social Development - It is the development and maintenance of a
meaningful interpersonal relationship.
 Mental Development - through participation in physical education activities, the
individual develops his mental capacities as he learns the principles, rules and
strategies of games and sports.

The warm-up should include stretching and exercises of moderate intensity that
cause sweating and increase in muscle temperature. Another important practice to
follow in an exercise program is to gradually start the exercise session and gradually
taper off at the end. The warm-up or conditioning exercise allows various body systems
to adjust to increased metabolic demands.
In conditioning exercises:

 Warm-up should be appropriate for the performer and the sports activity
involved

 Warm-up should include some stretching exercises as well as movements related

to or similar to the activity that is about to be performed

 Warm-up should be intense enough to raise body temperature and cause

sweating

 Warm-up probably should begin to be reduced 10 minutes to 15 minute prior to

performance and should terminate approximately 5 minutes before performance.

THE BASIC WORKOUT OUTLINE

1. Warm-Up

2. Stretch

3. Aerobic and Strength Training

4. Cool Down

5. Stretch

WARM - UP

Suggested warm-up activities:

 Jog in place

 Jog slowly in place for 30-60 seconds. Lift your Knees

 Rope Jumping

 Jump slowly for 60 seconds.

 Keep your elbows close to your sides

 Turn the rope with small circular motion of your hands and worst and jump
high enough to clear the rope.

 Neck Stretch

 Bend your neck alternately to the left, right, front, and back

 Hold each position for 5 seconds and do 2 repetitions.

 Do not rotate your neck each movement must be distinct.

 Arm and Shoulder Stretch

 Relax your shoulders.

 Raise one arm to shoulder height, and reach it across your chest.
 Pull the arm slightly toward you with your other arm. This will help you get a
gentle stretch. Hold for about 6 seconds.
 Repeat 2 to 4 times.

 Triceps and Shoulder Stretch

 Gently and slowly pull the elbow behind the head.

 Hold for 15 to 30 seconds and reverse arms.

 Do one set
 Side Stretch

 Keep your hips facing front and bent to the left.

 Hold for to 10 seconds and repeat to the right side.

 Do 3 repetitions on each side

 Calf Stretch

 While standing, place your left foot near the wall.

 Keeping the right foot flat on floor, move right leg back until you feel the
stretch in the calf muscle.

 Hold an easy stretch for 10-30 seconds.

 Do not bounce. Stretch the other leg

 Chest Stretch

 Place flat palm of right arm against a wall slowly rotate forward until you feel
the stretch in your chest.

 Hold the stretch for 10-10 seconds.

 Stretch the other side.

 Quadriceps Stretch

 Supporting your body with your left arm against a solid object, grab your left
toes with right arm

 Pull your heel up to your buttocks until you feel the stretch in your thigh.
 Forearm Stretch

 Extend your arm. Using your left hand, pull your finger tips back toward
your body until you feel the stretch in your forearm.

 Hold the stretch for 10. 30 seconds Repeat using the other arm.

 Inner Thigh Stretch

 While seated pull both feet inward toward the body.

 Grab your feet with your hands, while using the elbow to press downward
slightly on the knees.

 You should feel thus stretch in your inner thighs.

 Hold for 10-30 seconds.

 Cat (Back) Stretch

 To stretch the upper back, hands and knees should be on the floor.

 Just as a cat would do, slowly lift your back up toward the ceiling and hold in
place for 10-30 seconds.

 Spinal Twist

 While seated, extend the left leg in front of you.

 Bend your right leg, placing your right foot on the outside of the left knee.

 Extend your right arm behind you to support your body. Place the left arm on
the outside of the right leg.

 Slightly twist the torso using your left arm until you feel the stretch in your
side Hold for 10-30 seconds. Stretch the other side
 Leg Stretch

 While seated, extend your left leg in front of you. Bend your right leg, placing
the bottom of your foot on the inside of the left knee. Place your right hand
top of your left hand. While keeping the lower back straightened, reach
toward your left foot.

 Hold this for 10-30 seconds. During this stretch, keep the foot of the straight
leg upright with the ankle and toes relaxed. Repeat for the right leg.

Everyone can learn to stretch, regardless of age or flexibility. Stretching can be done
in the morning, after sitting or standing for long periods, anytime you feel tense or stiff
and at odd times like watching TV, reading or sitting and talking. Regular stretching
programs can help lengthen your muscles and restore youthful activity.

Do some stretching exercises

 to relax your mind and "tune-up" your body

 to preserve range of motion

 to maintain flexibility

 to prevent injury during exercise

 to prepare the muscles for more vigorous activity *to help develop body awareness

 to promote circulation
What is Aerobic Exercise?

Aerobic exercise is any activity that uses large muscle groups, can be maintained
continuously, and is rhythmic in nature. It is a type of exercises that overloads the heart
and lungs and causes them to work harder than at rest. The important idea behind
aerobic exercise today is to get up and get moving! There are more activities than ever
to choose from, whether it is a new activity or any old.

Types of Aerobic Exercise

 Aerobic Dance

 Bicycling

 Fitness Walking

 Jumping Rope

 Running

 Stair Climbing

 Swimming

Benefits of Aerobic Exercise

 Increased maximal oxygen consumption

 Improvement in cardiovascular/cardio-respiratory function (heart and lungs)

 Increase blood supply to muscles and ability to use oxygen

 Lower heart rate and blood pressure at any level of submaximal exercise

 Increased threshold for lactic acid accumulation

 Lower resting systolic and diastolic blood pressure in people with high blood
pressure

 Increased HDL. Cholesterol (the good cholesterol)

 Decreased blood triglycerides

 Reduced body fat and improved weight control

 Improved glucose tolerance and reduced insulin resistance

Skill Related Fitness

1. Balance – it involves vision, reflexes, and skeletal muscular system which

provides the maintenance of equilibrium.
2. Coordination – it is the ability to integrate the senses with muscles so as to
produce accurate, smooth and harmonious body movement.
3. Agility – it is the capacity to change the direction of the body quickly and
effectively.
4. Speed – it is the ability to move one’s body from one point to another in assorted
possible time.
5. Power – power is sometimes confused with strength. Speed of contraction,
likewise, is the basic ingredient which, when combine with strength, provides an
explosive type of movement.
6. Reaction time – the time required to respond or initiate a movement as a result
of a given stimulus

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

 ORGANIC VIGOR – refers to the soundness of the heart and lungs which
contributes to the ability to resists disease.
 ENDURANCE – is the ability to sustain long continued contractions where a
number of muscle groups are used; the capacity to bear or last long in a certain
task without undue fatigue.
 STRENGTH – is the capacity to sustain the application of force
without yielding or breaking; the ability of the muscles to exert efforts
against resistance.
 POWER – refers to the ability of the muscles to release maximum force in the
shortest period of time.
 FLEXIBILITY – is the quality of plasticity, which gives the ability to do a wide
range of movement
  AGILITY – is the ability of the individual to change direction or position in space
with quickness and lightness of movement while maintaining dynamic balance.
 BALANCE – is the ability to control organic equipment neuro-muscularly; a state
of equilibrium.
 SPEED – is the ability to make successive movements of the same kind in the
shortest period of time.
 COORDINATION – is the ability to integrate the body parts to produce smooth
motion.

Test Item Physical Components Being Tested

Standing Long Jump Leg strength and power
Bent-Knee Curl-Ups Abdominal Strength and Endurance
50 Meter Sprint Speed
Regular Push-Ups (Males ) Arm Strength and Endurance
Knee Push-Ups (Females) Arm Strength and Endurance
Shuttle Run Agility
Sit and Reach Trunk Flexibility

1000 Meter Run Cardio Respiratory Endurance

Three Minute Step Test General Endurance

Standing Long Jump

 In performing the standing long jump, the jumper stands at a line marked on the
ground with the feet slightly apart. The jumper takes off and lands using both
feet, swinging the arms and bending the knees to provide forward drive. The
jump must be repeated if the performer falls back or takes a step at take-off.
Bent-Knee Curl-Ups

 Lie on the floor on your back with your knees bent at a 90-degree angle. Your
feet should be flat on the floor, about 30 cm (12 in.) from your buttocks.

 Cross your arms over your chest. If this bothers your neck, try putting your
hands behind your neck (not your head), with your elbows spread apart.

 Slowly contract your abdominal muscles and raise your shoulder blades off the
floor.

 Keep your head in line with your body-don't press your chin to your chest.

 Hold this position for 1 or 2 seconds, then slowly lower yourself back down to
the floor. Repeat 8 to 12 times.

50 Meter Sprint

 First do a good warming up of ten minutes;

 Start behind the line in a standard starting position;

  Sprint forwards to the first cone. Try to reach maximum speed within the 30
meters;

 From the cone at 30 meters, try to maintain this speed for 50 meters;

 Register the time you take to complete the 50 meters

Regular Push-Ups (Males)

 Get down on all fours, placing your hands slightly wider than your shoulders.
 Straighten your arms and legs.
 Lower your body until your chest nearly touches the floor.
 Pause, then push yourself back up. Repeat

Knee Push-Ups (Females)

 Place the knees on the floor, the hands below the shoulders, and cross your feet.
 Keeping your back straight, start bending the elbows until your chest is almost
touching the floor.
 Pause and push back to the starting position.
 Repeat until the set is complete.
Shuttle Run

 Set up markers such as cones about 20 meters apart.

 Sprint from one marker to the other and back. That is 1 repetition.
 Do 6 repetitions as fast as you can.
 Time your result for the entire 6 repetitions.
 Rest for 5 minutes.
 Repeat the drill.
 Add the times for each run together and divide by two to find the average time.
 Record this time.

Sit and Reach

 Sit comfortably on the floor with your legs straight out, shoes off
 Keep legs completely straight throughout
 Place measuring tape/ruler, with 0cm at the base , parallel with your legs
 Lean over and reach as far forward as far as possible
 Be sure to move forward smoothly and hold for two seconds
 If possible reach beyond end of your toes , then measure
Three Minute Step Test

 Start the metronome counter, and set yourself a timer for 3 minutes.
 Step on and off the step one foot at a time (up, up, down, down), stepping at a
consistent pace to the beat of the metronome counter.
 Perform this for 3 minutes without stopping. If you need to rest at any point, try
to remain standing.
 Once the 3 minutes is up, check your pulse. Count the number of beats for 60
seconds. Record this number and submit using the form below.

Monitoring Heart Rate

To check your pulse at your wrist, place two fingers between the bone and the
tendon over your radial artery — which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this
number by four to calculate your beats per minute.
RESTING HEART RATE (RHR)

This is the number of pulse beat at rest. The best time to take the RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for females
per minute.

BODY MASS INDEX

 It is a measure of body fat based on your weight in relation to your height. It is more of an
indicator than a direct measurement of a person’s total body fat. As the BMI score increases, so
does the person’s total body fat increases.

 How to calculate Body Mass Index? Body Mass Index is a simple calculation using
a person’s height and weight. The formula is BMI = kg/m2 where kg is a person's weight in
kilograms and m2 is their height in meters squared. A BMI of 25.0 or more is overweight, while
the healthy range is 18.5 to 24.9.

Formula –
Example: For an adult with height of 180 cm and weight of 75 kg. First step is to convert the
height into meters. As there are 100cm in a meter, we divide our figure by 100. This gives us
1.8m.
BMI = 75 ÷ (1.8 x 1.8)
BMI = 75 ÷ 3.24
BMI = 23.15

Weight Status Body Mass Index kg/m2

Under weight <18.5
Normal range 18.5 – 24.9
Over weight 25.0 – 29.9
Obese ≥30

Obese class – 1 30.0 -34.9

Obese class – 2 35.0 – 39.9
Obese class – 3 ≥40
ELEMENTS OF EXERCISE PROGRAM

 How frequent should the individual exercise be?

 (Frequency) 3-5 days per week

 How intense or vigorous should the exercise session be?

 (Intensity) Moderate to Vigorous

 How long should an exercise session be?

 (Duration) 20-60 minutes

 What types of exercise should be included?

 (Type of Exercise) specific including aerobics

THREE TYPES OF EXERCISE

 ISOTONIC EXERCISE

 Where the muscles are made to do some contraction and relaxation to gain tones
these movements are common to many physical education activities.

 ISOMETRIC EXERCISE

 Where the muscles are made to undergo tension and hold a certain position for
some time in order to develop muscle strength.

 AEROBIC EXERCISE

 Which entails vigorous movements such as brisk walking, jogging, running and
dancing. The body experiences fast breathing so that the muscles of the heard the
lungs are exercised.

Principles of exercise

PRINCIPLE 1
1. Overload

The principle of overload refers to the amount of exercise that is needed to improve
fitness levels .Exercise must be observed in accordance to the intensity, duration and
frequency of specific activity.

Intensity indicates how hard the exercise can be performed. To measure it in

aerobic activity, the heart rate should be monitored. A productive intensity requires that
the heart are each the training state, which is 60 to 80 percent of the maximum rate
possible. Duration and intensity can also be monitored in strength development. Most
strength inducting activities are of high intensity and therefore require an increase in
duration through an increased number of sets or repetitions.

Duration refers to the length of each exercise bout. For developing cardiovascular
endurance, the minimum amount of aerobic exercises should be 20 to 30 minutes. The
intensity of exercise will have an impact on the duration of the fitness session. For most
individuals, monitoring the duration of the activity instead of the intensity is best.

Frequency refers to the number of exercise sessions an individual performs per

week at least three to five workouts. In cardiovascular endurance exercise, a strenuous
and demanding workout is usually done the next day by a mild exercise bout. To
maintain an acceptable level of fitness, a minimum of three workouts per week is
usually required.

PRINCIPLE 2

2. Progression

Progression must be in context of the performer's tolerance whether to increase or

maintain the overload. An increase in the level of exercise, whether it be run farther or
to add more resistance must be done in the progression. This enables the body to slowly
adapt to the overload, thus making the overload normal. Once this is achieved,
progression is continued onward toward a new overload. If the progression is too fast
or too intense, the body simply will not be able to work At the new level, and
improvement may not occur.

PRINCIPLE 3

3. Specifity

Exercise must be specific in its concern It could be either for strength, flexibility or
endurance etc. Physical conditioning should match the demands that a sport or activity
makes on individual. Specificity infers that all skills and activities are unique and
require training that is geared specifically to each. The implication of specificity is that if
only a certain part of the body is exercised, only a part develops. For example, if one
chooses only to jog for fitness, the cardiovascular system will be developed.
PHASES OF EXERCISE

> The Warm-up

Warm-up activities should be conducted before an intense work- out. It will help you
perform better and will decrease arches and pains. It prepares the muscles for exercise
and allows oxygen supply to ready itself for whatever strenuous activities to be worked
at. Muscles perform best when they are warmer than normal body temperature. They
should consist of flexibility exercises that stretch all the major muscle groups. Light
paced jogging can also prepare the heart muscle prior to the workout.

>The Workout

Workout elevates the heart rate and achieves aerobic fitness Activities Which may be
included in this phase, are walking, jogging, running. swimming, bicycling, rope
skipping and aerobic dancing. This phase should follow the principles of training with
regard to frequency, intensity, and time. Reaching the target heart rate and maintaining
the intensity of workout in the specified time are important guidelines for this phase.

>The Cool-Down

After the workout, cooling down should be accomplished by walking for a few minutes.
This can help prevent soreness the next day by massaging the waste products of
exercise into the circulatory system: When a person stops exercising, the heart continues
for a time to pump blood to the muscles at a vigorous rate. If no cooling down activity
is done, there is little action to send the blood back to the heart, and will pool in the
veins. This pooling may cause light-headedness, which can be prevented by proper:
cooling down. The walking might be followed with stretching exercises to undo the
tightening of muscles groups that occurs from strenuous activity.