PHYSICAL EDUCATION is a way of education through physical activities, which are selected and carried on with full

regard to value human growth, development and behavior. Physical Education is defined by Prof. Eduardo Laconsay,
former Director of the Institute of Physical Education and Sports, Benguet State University, as “process through
which an individual obtains optimal mental, social and fitness skills through physical activities” (Evisa,et.al.,2007).P.E. is
an “ integral part of education program designed to promote the optimum development of an individual physically,
emotionally, mentally, and socially through total body movements in the performance of properly selected physical
activities,” (Dr. Andin, 1978).

Objectives of Physical Education

Physical Development – an individual, who participates actively in different carefully selected physical education
activities, develops and maintains good health and a high level of physical fitness. The acquisition of physical skills can
motivate an individual to participate further in physical activities; hence, his growth and development will be enhanced.

Social Development – provides opportunities for the development of desirable social traits needed for adjustment to
the social life in general. Some worthwhile traits are:

a. Friendliness

b. Cooperation

c. Respect for the rights of others

d. Good leadership and followership

e. Honesty in game competition

f. Good sportsmanship

Emotional Development – offers opportunities for self-expression and emotional mastery. Examples of worthwhile
emotional traits are:

a. Self-confidence

b. Self-control

c. Self-reliance

d. Courage

e. Determination

f. Personal discipline

Mental Development – it provides opportunities for individual to develop his mental capacities as he learns the
mechanical principles underlying movement, as his knowledge and understanding of rules and strategies of games and
sports, and as he discovers ways of improving his movements in gymnastics and dance.
Why do you think we need to study P.E. and why is it included in the school curriculum? Below are the purpose of P.E.
(Andin, 1988):

1. To develop optimum fitness and health of the individual so that he is capable of living the “good life” and of
contributing his maximum capacity to the attainment of goals of our society.

2. To produce individuals who can contribute to the economic well-being through: a) The improvement of
punctuality, cooperation, reliability precision and accuracy and open mindedness; b) proper emphasis on
problem solving skills such that an individual can identify a problem correctly and master the skills necessary or
useful in school and in the business world;

3. To train good leaders with moral integrity of the highest order and develop other desirable traits necessary for
effective group participation or group essential to our society;

4. To develop creativity and innovativeness inspired by an abiding faith in God and love of country and
fellowmen;

5. To instill love and pride in our rich cultural heritage and strive for their preservation and develop and
understanding other cultures to promote international brotherhood and unity.

Functions of Physical Education (Andin 1988)

1. Biologic Function – refers to the enhancement of the individuals growth and development through body
movement.

2. Integrative Function – refers to personality integration achieved through participation in properly selected
activities.

3. Social Function – refers to the individuals opportunity to acquire, impart, or transmit desirable.

4. Social values and standards that are acceptable with the needs and ideals of society.

The Physical Education Program

Regular Program Extracurricular Program

held during the schedule of PE period Extension of the instructional program
Attendance is required Attendance is voluntary
Focuses in skills development Provides the opportunity for students to practice further
and to apply the skills learned in regular program

A. Regular Class Program

1. Core Activities are the skills and activities needed to carry out the objectives of the program

2. Related Activities are sometimes called enrichment activities from allied areas in the curriculum
such as those in other subjects

3. Adaptive Activities refer to those activities, especially adapted to the needs of children who diverged
from the normal, such as the gifted, slow learners, culturally less privileged and handicapped.
 B. Extra Class Program

- is recreational in nature. This gives opportunities to further enhance the students learning skills in the regular
class program.

1. Intramurals refer to competitions within the school, like dance, gymnastics, volleyball, and other ball
games.

2. Extra-murals refer to competitions of team from different schools or universities.

3. Field Mass Demonstration is a showcase of activities participated for the purpose of informing the
public of the activities in physical education.

4. Exhibition Groups are special groups specially trained for certain events.

Physical Fitness

Physical Fitness is the capability of the individual to accomplish his/her regular daily activities without
undue fatigue and still has an ample amount of reserved energy to enjoy leisure and meet emergencies

Components Of Physical Fitness

Health Related Components Skill/Performance Related Components

1. Flexibility 1. Agility

2. Muscular Endurance 2. Power

3. Cardiovascular Endurance 3. Balance

4. Body Composition 4. Speed

5. Muscular Strength 5. Coordinator

FLEXIBILITY is the ability of the muscles and joint to go through the full range of motion. It involves four basic
movements namely:

a) Flexion – bending a body segment

b) Extension – Straightening a body segment

c) Abduction – moving a limb away from the body; and

d) Adduction – moving a limb toward the body

Body flexibility is achieved through stretching specific segments of the body. To achieve good body flexibility, exercises
should be performed daily. For every tight muscle joint area, it is highly recommended that flexibility exercises be done
at least twice a day
Types Of Stretching

1. Passive Assisted Stretching

2. Ballistic Stretching

3. Static Stretching

4. Proprioceptive neuromuscular Facilitation (PNF)

Passive Assisted Stretching involves relaxing of a specific body part and just allowing the partner to move the limb of the
stretcher to gain a new range of movement.

Static Stretching involves slow stretching of a segment of the body to the farthest point and holding that position for a
certain period of time.

Ballistic Stretching involves a sudden, bouncing or jerking rhythmic movement of a specific part of the body. In ballistic
stretching, the stretcher does not know how far the soft tissue structures can extend during the exercise, thus the
probability of tearing a muscle becomes apparent. In many cases, this type of stretching causes muscle soreness.

Proprioceptive Neuromuscular Facilitation (PNF) involves the hold-relax (HR) approach to stretching.

CARDIOVASCULAR ENDURANCE

Cardiovascular endurance is the capacity of the heart, blood vessels and lungs to adapt to physical exertion for a
prolonged duration.

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Muscular Strength is capacity of a group of muscle to exert maximal effort against a resistance. When
muscles are capable of exerting effort against a resistance for a prolonged period of time, muscular endurance occurs.

Major Categories of Strength Training

Static Strength Training involves muscles that do not change in length during contraction. The best example is isometric
contraction. The exercise provides maximum contraction of muscles; however, there is neither observed movement nor
changing length of the muscles or angle of a joint.

Dynamic Strength Training involves muscles that change in length during an exercise.

CONTRACTION- is the activation of tension-generating sites within muscles fibers. In physiology, muscle contraction does
not necessarily mean muscles shortening because muscle tension can be produced without changes in muscle length,
such as when holding a heavy book or a dumbbell at the same position. There are two types: (a) isotonic contraction and
(b) isokinetic contraction.

a) Isotonic contraction is a type of contraction that involves alternate shortening (concentric) and lengthening
(eccentric) of muscle. The muscles contract against a resistance while the load remains constant. Isotonic
exercises generally produce strength gains throughout the full range of motion. Progress in strength gains is easy
to evaluate. In addition, the training exercise can duplicate a variety of sports skills that are used during
competition.
 b) Isokinetic contraction is similar to isotonic contraction but the muscles are exposed to fixed machines with
varying degrees of resistance. Through the range of movement, resistance is equal to the force applied, nautilus,
universal and cybex machines are currently the best and safest training equipment that provide variable
resistance. Compared to free weights, the uses of these machines endorsed by fitness trainers since they reduce
the risk of muscle and joint injury.

AGILITY

It is the ability of the individual to quickly shift or change direction of the body from one point to another. Agility is a
multifaceted skill. It involves speed and coordination that allows rapid control of movement as the change in the
direction of the body occurs. Strength, power, reaction, flexibility, mental alertness, and concentration are all
contributory factors that improve agility

BALANCE

It is the ability of the individual to maintain equilibrium in relation to changes in the body position. Balance can be
categorized into static and dynamic balance. Static balance is The ability to maintain equilibrium in a fixed position such
as standing on one foot or on a balance beam. Dynamic balance is the ability to maintain one’s equilibrium while the
body is in motion. Walking on a balance beam is an example of this type of balance.

COORDINATION

It is the harmonious working relationship between the skeletal muscles and nerves in one aspect of movement. Training
in neuromuscular coordination is demonstrated in all the training activities associated with exercise and sport programs
especially in speed work activities drills, skills etc.

POWER

It is the ability to perform one explosive muscular effort in a short period of time. It is a product of strength and speed as
seen in many sport activities such as track and field and weightlifting.

SPEED

It is the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent
finishing or completing a performance after the initial movement has been made. Speed is influenced by reaction time. It
is the time elapsed when a “go“ signal has been made in relation to the first motor response to the stimulus.

BODY COMPOSITION

It refers to the proportion between fat weight and total body weight. It is determined by the amount of fat and lean
tissue in the body.

Body Mass Index (BMI) – measures thinness or fatness of your body

Formula: BMI = weight (kg)

Height (m2)

Categories of BMI

Chronic Energy Deficient (CED) < 18.5 Normal 18.5 - 24.9

Overweight 25.0 - 29.9 Obese >30.0

CFW - Current Fat Weight TPF - Target Percent Fat

CLW - Current Lean Weight TPBF-Target Percentage Body Fat
PBF - Percent Body Fat ETW- Estimated Target Weight
Body Posture – supported by the right amount of muscle tension against gravity.

Benefits
1. Keeps the bones and joints in correct alignment
2. Lessens the stress on the ligaments holding together the spinal joints and prevents
back ache and muscular pain from occurring
3. Prevents muscle fatigue and allows the muscle to work efficiently and use less
energy
4. Contribute to good appearance, projection, confidence and dignity

Causes of Poor Body Posture

• Incorrect sitting and standing position • Abnormally tight muscles

• Stress • Obesity

Effects of Poor Posture

• Spine Curvature • Poor sleep

• Back Pain • Disrupted Digestion
• Neck Pain and Headache • Lack of Motivation

The Different Body Posture

1. Sway back posture
2. Lumbar lordosis
3. Thoracic kyphosis
4. Forward head
5. Good Posture- body being held upright against gravity while standing, sitting, lying down

Types of Postural Deviations

Functional Deviations – The soft tissues like muscles and connective tissues to maintain the position of bones are
affected. Correction is possible through ameliorative exercises and conscious habitual positions.

Structural Deviations – The bones have been reshaped or malformed due to genetic, prenatal or postnatal causes e.g.
poor nutrition, teratogens, muscle weakness). Corrections could be done through surgery, braces, casts or none at all.

Static Postural Deviations – Postural deviation or deviation in static position is characterized by body misalignment,
resulting in stress on tendons, muscles and ligaments.
Deviations of the Normal Spine – The vertebral column or spine has a normal slightly S- shaped curve if viewed from one
side and such gives the body an ideal alignment of head, neck, trunk and pelvis.

Forward head – This postural disorder is characterized by the head and neck being overextended forward and
not aligned with the body.
Kyphosis (hunchback or humpback) – This postural disorder is characterized by excessive curvature of the spinal
column that results in one having upper round back and shoulders.
Lordosis (swayback or hollowback) – This postural disorder is characterized by an extreme curvature of the spinal
column in the lumbar region.
Kypholordosis – This postural disorder is characterized by a combination of kyphosis and lordosis wherein there
is an extreme curvature for both the upper and lower lumbar regions.
Scoliosis – This postural disorder is characterized by the lateral curvature of the spinal column.

Deviations of the Lower Extremities – Abnormalities of the lower extremities due to genetic factors, malformations and
malnutrition may be very severe that they affect biomechanics especially those that pertain to locomotion.

Genu varum (Bowlegs) – This postural disorder is characterized by the legs curving outward at the knees and the
feet and ankle touching each other. This postural order is also known as “bow leggedness.”
Genu valgum (Knock-Knees) – This postural disorder is characterized by the knee angled inward and touching
each other without the feet and ankles coming into contact with each other. This postural disorder is also known
as knocked knees.
Pes planus – This postural disorder is characterized by the longitudinal arch of the foot which lowered and
touching the floor.

BODY MECHANICS
This pertain to the position of your body when moving. Proper body mechanics and proper posture can do the following:

1. Align bones and joints;

2. Reduce stress and injuries;
3. Strengthen spine and muscles; and
4. Save energy and prevent muscles pain.

Experts reveal that there is a right and wrong way to move. The body and joints will be healthier and protected if we
practice moving the right way. The following show the proper way to move:

1. Good posture while standing implies that shoulder blades are moved back, chest forward, knees straight, and
the top of your head should be parallel with the ceiling. Your pelvis should not tilt. Arches of the feet should be
supported with the help of shoes.
2. When sitting in a chair, buttocks should be moved all the way to the back of the chair. Your back should be in a
straight line and shoulders should be moved backward. Knees should be bent at right angles, should be at the
same height or higher than your hips. Feet should be flat on the floor.

3. A proper way of walking that incorporates good posture and good body mechanics will help conserve energy.
A person with arthritis or injuries may have an abnormal gait. If you can still walk, you should walk often. Walking
builds muscle strength that helps to protect the joints.
 4. When lifting something that’s heavy, bend at your knees and hips and lower your body down to pick up the
object. Do not bend at the waist while keeping your legs straight and reaching down to take hold of the object.

BODY TYPES

Ectomorph - thin, linear appearance- low body fat percentage

- Lean and Long, with difficulty building muscles

Mesomorph - broad shoulders, small waist, large muscles fast metabolism due to the amount of lean muscles.
- Big, High, Body Fat, often Pear- Shaped with a high tendency to store body fat.

Endomorph - big bones, round face, large trunk and thigh. degree of body fat especially around the midsection
- Muscular and well-built, with a high metabolism and responsive muscle cells.

FUNDAMENTAL MOVEMENTS

Flexion – It is demonstrated by the movement of a limb segment towards another limb which results in a decrease in the
joint angle between the two segments.
Extension – occurs by increasing the joint angle between two segments. This also happens along the sagittal plane and in
the x-axis.
Abduction – It is a motion away from the midline.
Adduction – The movement towards the midline
Rotation – is when the limb is rotated so that its frontal aspect faces the midline.
Circumduction - is a combined sequence of movement of flexion, extension, abduction, and adduction.
Prone – medial rotation is performed on the forearm causing the palms to face posteriorly.
Supine – applying rotation on the forearm to move the palms to face anteriorly
Ipsilateral – is considered the opposite of contralateral and occurs on the same side.
Contralateral – is defined as 'pertaining to the other side
Quadruped Position – Is the position where both hands and knees are on the ground.

Plantarflexion – when moving the dorsum of the foot away from the surface of the leg(pointing your toes to the ground.)
Dorsiflexion – when the dorsum of the foot is moved towards the anterior surface of the leg (pointing the heel to the
ground.)
Protaction – Commonly applied to the scapula or shoulder blades, protaction is the movement of the shoulder blades
away from each other causing the forward displacement of the shoulders.
Retraction – is the movement of the shoulder blades closer together, as if squeezing an object placed between them.