Physical Education

1. HARVIN NICKY S. ESMEDIA
PEH TEACHER
PEH 11

2. WHAT IS PHYSICAL EDUCATION AND HEALTH ANYWAY?
 Physical education, Phy. Ed., or PE, also
known in many Commonwealth countries
as physical training or PT, is an educational
course related to the physique of the human
body. It is taken during primary
and secondary education and
encourages psychomotor learning in
a play or movement exploration setting to
promote health.

3.  is an integral part of the total education of every child
from Kindergarten through grade 12. Therefore, every
student should have the opportunity to participate in a
quality physical education program. It is the role of
quality physical education programs to help students
develop health-related fitness, physical competence in
movement activities, cognitive understanding, and
positive attitudes toward physical activity so that they
can adopt healthy and physically active lifestyles. Quality
programs are also important because they provide
learning experiences that meet a student’s
developmental needs, which in turn helps to improve
the mental alertness, academic performance, readiness,
and enthusiasm for learning.

4. GOALS
 Physical Education will develop the WHOLE
child in EVERY child
 The physical educators will serve as role
models, and demonstrate knowledge of
health, physical education and wellness
 The physical education classes will provide a
variety of activities which will motivate the
students and increase participation

5. OBJECTIVES
 The physical education program will allow
the students to participate in developmentally
appropriate activities
 The physical education program will develop
and reinforce cooperative behavior
 The physical education program will teach
the students to establish lifelong fitness goals

6.  In the Philippines, PE is mandatory for all
years. Unless, the school gives the option for
a student to do the Leaving Certificate
Vocational Programme instead for fifth and
sixth year. In the Philippines, some schools
have integrated martial arts training into their
physical education curriculum.

7. HEALTH
 Health is the level of functional or metabolic
efficiency of a living organism. In humans it is
the ability of individuals or communities to
adapt and self-manage when facing physical,
mental or social challenges.

9. PHYSICAL FITNESS
 Physical fitness is a general state
of health and well-being and, more
specifically, the ability to perform
aspects of sports, occupations and daily
activities. Physical fitness is generally
achieved through proper nutrition,
moderate-vigorous physical exercise,
physical activity, and sufficient rest.

10.  Before the industrial revolution, fitness was
defined as the capacity to carry out the
day’s activities without undue fatigue.
However, with automation and changes in
lifestyles physical fitness is now considered
a measure of the body's ability to function
efficiently and effectively in work and
leisure activities, to be healthy, to
resist hypokinetic diseases, and to meet
emergency situations.

11. BENEFITS OF PHYSICAL FITNESS
 The benefits of physical fitness are
numerous and include better health, greater
strength, more flexibility, increased energy,
improved appearance, and a more positive
attitude and mood. Regular exercise can
lead to both immediate and long-term
benefits. Regular physical activity has been
shown to reduce the morbidity and mortality
from many chronic diseases.

12.  Physical fitness is considered a measure of
the body’s ability to function efficiently and
effectively in work and leisure activities, to be
healthy, to resist hypo kinetic diseases, and
to meet emergency situations.
 Physical fitness is generally achieved
through
 • physical activity and exercise,
 • correct nutrition,
 • enough rest (good quality sleep),
 • Stress management and relaxation.

13. The benefit of the physical fitness is
endless. Explore some of the
benefits of fitness leading to healthy
lifestyle and learn how you will get
benefited from them:

14. 1: REDUCES RISK OF DISEASE
 People who participate in regular exercise
have a decreased risk of developing:
 • heart disease
 • diabetes
 • metabolic syndrome
 • colon cancer
 • lung cancer
 • breast cancer

15. 2. DEVELOPMENT OF PHYSICAL FITNESS
COMPONENTS
 Development of physical fitness
components such as muscle strength
and endurance, cardiovascular
endurance, flexibility, agility, speed,
bone density etc. and improvement of
muscle tone.

16. 3. PROVIDE BETTER HEALTH
Regular physical exercise increases
both the size and strength of the
heart. It can pump more blood with
less effort and becomes more
efficient. This will lower pulse and
lower the blood pressure which can
increase lifespan.

17.  The circulatory system is also improved
because of increased blood volume providing
more oxygen to the muscles. These effects
will translate into a reduced risk for heart
disease, heart attack, and stroke.
 Significant cardiovascular health benefits can
be attained with long-term participation in
cardiovascular exercise.

18. 4. LOWER YOUR CHOLESTEROL LEVELS
The benefits of physical fitness
extend to their ability to help you
control your cholesterol. They raise
your levels of 'good' cholesterol and
drop your levels of 'bad' cholesterol.

19. 5. BUILDS STRONGER BONES, JOINTS AND
LIGAMENTS
 Physical activity results in the strengthening
of our bones and muscles. It can
substantially reduce the risk or arthritis and
other bone diseases. Weight bearing
exercise is shown to increase bone density
and also prevent bone loss as we get older.
This can reduce the onset and severity of
osteoporosis. Resistance training does a
great job. The strain that it puts on your body
helps build bigger, stronger bones.

20.  Different kinds of strength training put strain
on your joints. This actually helps your body
strengthen connective tissue in those joints.
These tissues become stronger, more
flexible and less prone to injury. Increased
blood supply means better nutrition for the
tissues and better removal of waste products
which helps improve the health and
durability.

21. 6. MAINTENANCE OF OPTIMAL BODY WEIGHT
 Physical activity increases the muscle mass, reduces
fat and thus controls weight. It is proven that physical
fitness can control your body weight and prevent
obesity and other weight-related problems.
 By combining the right physical workouts with a
proper and balanced diet, you can expect weight loss,
reduced body fat and a more firm and fit body.
Aerobic exercise burns calories during the duration of
the exercise and strength training burns calories in
the 24 hour period following the training.

22. 7. IMPROVES YOUR SLEEPING HABITS
 One of the benefits of physical fitness is that
it provides you sound sleep and improves
your sleeping habits. Studies show that
people who exercise regularly and are
physically fit - fall asleep more easily and
sleep longer than those who do not exercise
and are physically unfit. Because of cooling
off after exercise, your body temperature
drops leading to deeper sleep.

23. 8. BOOST IN ENERGY LEVEL
 Exercise improves the blood flow in the body
and promotes better sleep, both of which
boost energy. A regular exercise program,
especially in the mornings, will give you
energy and drive for the rest of the day. This
effect is related to the increased metabolism
associated with a fitter body.

24. 9. IMPROVED APPEARANCE
 Physical activity build muscle mass and
burns excess fat. It tones body muscles
helping you to look fit and healthy.
Healthy active people almost always
have great skin tone and look fresh,
less fatigued.

25. 10. RELAXATION AND STRESS RELIEF
 There are so many stress factors in our day
to day life. Because of lifestyle changes,
change in the environment, people live under
extreme stress in this competitive world.
Regular physical activity, fitness workouts
releases the hormones which have “feel
good factor”. It helps in reducing your stress
levels and gives you more strength to fight
life’s challenges.

26. 11. FIGHTS DEPRESSION
 Effects of physical activity and exercise
on mood are immediate. Blood flow to
the brain is increased, endorphins are
released and your mood lifts. These
endorphins make you feel better and
fight stress and depression.

27. 12. CAUSES DELAYED AGING
 Among the several benefits of physical
fitness, delayed aging leading to positive
thinking and improved self perception is the
most sought after.
 Regular physical activity reverses the natural
decline in the metabolism of the body. Daily
exercise is found to keep a person
productive and energetic for a longer period
of the day. Regular physical activity
postpones the process of aging and
increases the longevity of life.

28. 13. MAKES YOU FEEL HAPPIER
 Physical activity has important role in
keeping your body fit. Exercise causes
your body to release endorphins which
has a “feel good factor”. Because of
these endorphins you feel happier.

29. 14. POSTPONES FATIGUE
 The benefits of physical fitness include
the postponement of fatigue and
reduced recovery time after vigorous
activity.

30. 15. BOOST YOUR CONFIDENCE
 Physical fitness provides correct
posture, figure, body image, and good
appearance along with increased
energy levels. It gives you a sense of
accomplishment, which is a boost to
confidence.

31. 16. UTILIZATION OF TIME
 Through Participation in physical fitness
program, leisure (free) time is properly
utilized and make you fit and healthy.

32. 17. IMPROVE YOUR OVERALL HEALTH
 Physical fitness provides you the
optimum physical health, general well
being and mental stability. In other
words it improves your overall health
and you can live your life to the fullest.

33. 18. HEALTHIER, LONGER LIFE
All together, the benefits of physical
fitness give you healthy and more
efficient body. Thus it increases
your chance of leading a healthier,
longer and more fulfilling life.

34. DISADVANTAGE OF PHYSICAL FITNESS
 Physical fitness is something we should all
strive for. Fitness is important not only for
medical reasons, but also for mental
health reasons and for overall quality of life.
Being physically fit not only brings the benefit
of fewer health problems in the future, but
the exercise done to maintain physical
fitness is stress relieving and helps you sleep
better at night.

35. So while everyone knows that
physical fitness is generally a good
thing, there are a few reasons why
people sometimes look to the
disadvantage of physical fitness
instead of to all the advantages that
come with being in good shape.

36. FITNESS SOMETIMES COMES AT A PRICE
 Although the reasons for people
exercising are many, there are many
common problems that pop up for
people who exercise a lot and are in
excellent physical condition. These
common problems are often the
reasons why people choose not to
exercise.

37. CHRONIC PAIN
 Although a normal amount of physical
exercise helps to reduce the amount of
general aches and pains that people
experience, overdoing the exercise routine
can cause chronic pain. For example,
runners can develop heel and knee problems
from the shock of running on pavement.

38.  Strength trainers who repeatedly do the
same exercises with heavy weights can end
up straining joints and pulling muscles. For
these reasons, a varied exercise routine is a
better route to physical fitness than doing the
same routine every day. If you prefer the
same daily routine, make sure that you warm
up and cool down adequately and that you
don't experience undue strain.

39. INCREASED APPETITE
 Many people start an exercise routine in
order to lose weight. However, if you
exercise at a high intensity level for a
sustained amount of time, you may end up
increasing your appetite to a degree where
you're eating more calories after your
workout than you burned while you were
exercising.

40.  In general, this is not problematic, because
even if you do not lose weight, exercising will
make your entire body's condition better;
your heart and lungs will be stronger, your
posture will be better and your muscles will
become stronger and better able to prevent
injury.

41. SCHEDULE CRUNCH
 One of the most often cited reasons for not
exercising is that people are already too busy
and an extra hour a day is simply not to be
found. While it's true that modern lives are
busy lives and that exercising takes time, it's
important to make the time in order to reap
the benefits of physical health.

42.  If your goal is to exercise three times per
week for one hour each session, make one
of those three times on the weekend. Walk
the beach with your family or take the kids
roller-skating. You don't have to be in the
gym lifting weights to get some exercise.
Then you only have to choose two days
during the week to fit in a workout.

43.  Everyone wants to be fit and healthy. There
are over a hundred researches that show
how to achieve fitness and wellness-the
clear solution is to move more and eat well.
The solution might be simple but choosing
which fitness program to follow or what
food to eat is overwhelming. The fitness
industry is flooded with various tools and
programs that promise to help you get fit
fast with less work.

44. PHYSICAL INACTIVITY
 is a term used to identify people who do not get
the recommended level of regular physical
activity. The American Heart Association
recommends 30-60 minutes of aerobic exercise
three to four times per week to promote
cardiovascular fitness. In 1996 the Report of the
Surgeon General on Physical Activity and Health
recommended the minimum level of physical
activity required to achieve health benefits was a
daily expenditure of 150 kilocalories in moderate
or vigorous activities.

45.  This recommendation is consistent with
guidelines established by the Centers for
Disease Control and Prevention, and
American College of Sports Medicine. It
also is consistent with the 1996 consensus
statement from the National Institutes of
Health, recommending adults to
accumulate at least 30 minutes of
moderate activity most days of the week.

46.  Moderate activities include pleasure walking,
climbing stairs, gardening, yard work,
moderate-to-heavy housework, dancing and
home exercise. More vigorous aerobic
activities, such as brisk walking running,
swimming, bicycling, roller skating and
jumping rope — done three or four times a
week for 30-60 minutes — are best for
improving the fitness of the heart and lungs.

47. WHAT ARE THE CONSEQUENCES OF PHYSICAL INACTIVITY
FOR CARDIOVASCULAR DISEASE (CVD)?
 Regular physical activity reduces the risk of
dying prematurely from CVD. It also helps
prevent the development of diabetes, helps
maintain weight loss, and reduces
hypertension, which are all independent risk
factors for CVD. Less active, less fit persons
have a 30-50 percent greater risk of
developing high blood pressure.

48.  Physical inactivity is a significant risk factor
for CVD itself. It ranks similarly to cigarette
smoking, high blood pressure, and elevated
cholesterol. One reason it has such a large
affect on mortality is because of its
prevalence. Twice as many adults in the
United States are physically inactive than
smoke cigarettes. Regular physical activity
has been shown to help protect against first
cardiac episode, help patients' recovery from
coronary surgeries, and will reduce the risk
of recurrent cardiac events.

49. HOW LARGE IS THE PROBLEM OF PHYSICAL
INACTIVITY IN THE UNITED STATES?
 It is estimated that approximately 35% of
coronary heart disease mortality is due to
physical inactivity. The significance of this
relationship lies in the fact that coronary
heart disease is the leading cause of death in
the United States with over 700,000 deaths
annually. Approximately 60% of all Americans
age 18 and older report that they are
physically inactive.

50. WHAT PROGRAMS ARE BEING IMPLEMENTED BY NATIONAL AND
INTERNATIONAL INSTITUTIONS TO ENCOURAGE FILIPINOS TO REDUCE
PHYSICAL INACTIVITY?
 There is a significant increase in awareness
on the health benefits of physical activity
and fitness on Filipinos. Health agencies
such as the Department of Health (DOH)
and the World Health Organization (WHO)
have implemented strategies that promote
an active lifestyle in the past decade.

51.  Physical activity programs like HATAW, E-di
Exercise, Mag-HL Tayo, and Go4Health aim
to decrease the prevalence of sedentary
lifestyle because studies show that physical
inactivity is a significant risk factor for
several non communicable diseases like
Cancer, Cardiovascular disease, Diabetes,
Chronic kidney disease.

52. TABLE 1.1. NUMBER OF DEATHS ATTRIBUTED TO
COMMUNICABLE AND NON COMMUNICABLE DISEASES
FOR EVERY 100,000 DEATHS IN THE PHILIPPINES.
Year Communicable Non Communicable All
2000 247.3 570.7 877.2
2012 226.4 720.0 1,000.2

53.  In spite of these strategies, there is still
rise in death due to non communicable
diseases caused by physical inactivity.
Non communicable diseases such as
heart disease, vascular disease, and
cancer have replaced tuberculosis and
pneumonia among the primary causes
of death among Filipinos.

54.  According to the estimates of WHO (World
Health Organization), 65% of the total deaths
among Filipinos in the year 2000 were
caused by noncommunicable diseases. In
2012, the number of deaths significantly rose
to 72%. Many of these deaths could be have
been prevented if people were able to
perform moderate physical activities for 30
minutes for most days of the week.

55.  Physical activity is defined as any
bodily movement produced by skeletal
muscles that requires energy
expenditure. Physical inactivity has
been identified as the fourth leading risk
factor for global mortality causing an
estimated 3.2 million deaths globally.
PHYSICAL ACTIVITY AND EXERCISE

56. EXERCISE
 Physical exercise is any bodily activity that
enhances or maintains physical fitness and
overall health and wellness. It is performed
for various reasons, including increasing
growth and development, preventing aging,
strengthening muscles and
the cardiovascular system,
honing athletic skills, weight loss or
maintenance, and merely enjoyment.

57. WHAT IS THE RECOMMENDED LEVEL OR AMOUNT OF
PHYSICAL ACTIVITY TO MAINTAIN GOOD HEALTH?
 The general idea of health promotion
strategies is to encourage Filipinos to move
more. It is recommended that teenagers
engage in physical activity for at least 60
minutes every day. In 2008, the Food and
Nutrition Research Institute (FNRI) reported
that 86% of Filipino high school students in
Manila fail to achieve the recommended
physical activity level.

58.  The WHO reported similar results after the
Global School-based Health Survey was
conducted in 2007. Moreover, the global
study indicated that Filipino teenagers are
one of the most sedentary in the world
because they only engage in physical activity
for at least 60 minutes on an average of one
day per week.

59. FIGURE 1.1. THE FILIPINO PYRAMID ACTIVITY GUIDE

60.  There are different guidelines that can be
followed to be able to satisfy the definition of
sufficient physical activity. The common is the
Physical Activity Pyramid and the National
Guidelines for Physical Activity for Filipinos. The
Physical Activity Pyramid shows that performing
more day-to-day such as walking and the stairs
are the foundation in becoming physically active.
The National Guidelines for Physical Activity for
Filipinos provides more detailed instruction on
the type and duration of activities for each age
group.

61. WHAT ARE THE BENEFITS OF BECOMING ACTIVE AND
BEING PHYSICALLY FIT?
 Physical fitness is a general state
of health and well-being and, more
specifically, the ability to perform aspects
of sports, occupations and daily activities.
Physical fitness is generally achieved
through proper nutrition, moderate-
vigorous physical exercise, physical
activity, and sufficient rest.

62.  Physical Fitness is a broad term and has
many components. It is inappropriate to say
that a dancer is more fit than the firefighter.
In relation to health and wellness, expert
have identified several components that an
individual should maintain at an adequate
level to remain healthy and reduce of
premature death, disease and injury.

63. WHAT ARE THE SKILL-RELATED COMPONENTS
OF FITNESS?
Speed is the ability to perform a motor
skill as rapidly as possible. Simply, it is
the ability to move quickly, which is an
essential quality in many sports.
Reaction time is closely related to
speed.

64. Reaction time is the ability to respond
rapidly to a stimulus (cue). Reaction
time can be improved by explosive
exercise and sport-specific practice.

65.  Agility is the ability to change direction
rapidly without a significant loss of speed,
balance, or body control. Agility fitness
combines power, strength, balance, flexibility,
reaction time, coordination, anticipation, and
muscular control. Ability is critical in any sport
that requires rapid changes in direction,
deceleration, and acceleration, such as
basketball, football, and gymnastics.

66.  Power is ability to exert muscular
strength rapidly. It is the rate of
performing work. On the field, power
combines speed and strength.
Explosive skills require power fitness,
which involves exerting force with
marked acceleration. Olympic lifting
and shot-putting are examples that
show a rapid rate of force
development.

67.  Balance is the ability to maintain
equilibrium. Balance can be static or
dynamic. Static balance means that the
athlete is not moving, such as when
performing a handstand. Dynamic
balance means that the athlete
maintains equilibrium while moving,
such as in slalom ski events.

68.  Coordination is the ability to move
smoothly and efficiently. It is specific to
each sport skill. Gross motor
coordination means performing large
muscle skills, such as running and
jumping, with good technique, rhythm,
and accuracy.

69. There are Five types of Health-related
Components of Fitness:
 Aerobic Capacity – It is the ability of the heart,
lungs, and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in
order to sustain prolonged rhythmical exercises.
The ability to deliver and utilize oxygen is an
indicator of a healthy heart.

70. Research shows that individuals
who can use large amount of
oxygen during maximal exercise
(VO2max) have strong hearts,
normal blood pressures and
decreased risk for heart disease
and diabetes.
Activity test or example activity:
Running.

71. MUSCULAR STRENGTH
 It is the ability of the muscle to generate the
greatest force. One repetition maximum is
the heaviest load that can be lifted in one
repetition. A good strength level protects an
individual from severe injuries when he/she
slips or falls.
 Activity Test or Example Activity: Weight
Lifting

72. MUSCULAR ENDURANCE
 It is the ability of the muscle to resist fatigue
when performing multiple repetitions of a
submaximal load. It can also refer to the
period of time in which a muscle is able to
hold a contraction. Muscular endurance is
needed to deter injuries that commonly occur
when the individual is tired.
 Activity Test or Example Activities:
Abdominal Curl-Ups and Push-Ups.

73. FLEXIBILITY
 It is the ability to move joint without pain over its entire
range of motion. It is affected by the structure of the
joint and the muscle s surrounding the joint. These
factors deteriorate over time and leads to chronic pain
as an individual becomes older. An adequate degree of
flexibility is important to prevent injury and maintain
body mobility. It can be greatly improved by stretching.
 Activity Test or Example Activities: Sit and
Reach and Trunk Forward flexion

74. BODY COMPOSITION
 It refers to the total make-up of the body
using the concept of two component model:
the lean body mass and the body fat. It is
often reported as the ratio of fat mass with
the overall body mass. Many non
communicable diseases are associated with
obesity or having too much especially around
the abdominal area.
 Activity Test or Example Activities: Waist
Circumference

75. THE END………..!