Physical Education and Health

1. PE AND HEALTH
MODULE 5 & 6

2. PE & HEALTH
P H Y S I C A L E X E RC I SE
M O D U L E 5

3. PHYSICAL EXERCISE
• They keep your heart, lungs, and
circulatory system healthy and
improve your overall fitness.
Examples include brisk walking,
jogging, swimming, and biking.
Strength, or resistance training,
exercises make your muscles
stronger. Some examples are lifting
weights and using a resistance band.
And also yoga for bone
strengthening that make your bones
stronger.
https://medlineplus.gov/exerciseandphysicalfitness.html

4. Robert S. Weinberg and Daniel
Gould, 2015
 Many evidences demonstrated that
physical exercise (PE) affects brain
plasticity, influencing cognition and
wellbeing.
 In fact, experimental and clinical
studies have reported that PE induces
structural and functional changes in
the brain, determining enormous
biological, and psychological benefits.
 In combining exercise with a healthy
diet is a more effective way to lose
weight than depending on calorie
restriction alone.

5.  Exercise can prevent or even
reverse the effects of certain
diseases. Exercise lowers blood
pressure and cholesterol, which
may prevent a heart attack.
 Exercise is helpful for weight
loss and maintaining weight
loss.
 Exercise can increase
metabolism, or how many
calories you burn in a day.
 It can also help you maintain
and increase lean body mass,
which also helps increase
number of calories you burn
each day.
Physical Exercise Benefits

6. PHYSICAL
ACTIVIT Y
FOR A
HEALTHY
WEIGHT
Regular physical activity is important for good health, and
it’s especially important if you’re trying to lose weight or to
maintain a healthy weight.
• When losing weight, more physical activity increases
the number of calories your body uses for energy or “burns
off.” The burning of calories through physical activity,
combined with reducing the number of calories you eat,
creates a “calorie deficit” that results in weight loss.
• Most weight loss occurs because of decreased caloric
intake. However, evidence shows the only way to maintain
weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of
cardiovascular disease and diabetes beyond that produced
by weight reduction alone.

7. Physical activity also helps to -
• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes,
heart attack, stroke, and several
forms of cancer.
• Reduce arthritis pain and
associated disability.
• Reduce risk for osteoporosis
and falls.
• Reduce symptoms of
depression and anxiety.

8. • In addition, if you exercise,
you lower your risk of
developing certain types of
cancers such as colon and
breast cancer.
• Exercise is also known to
help contribute to a sense of
confidence and well-being,
thus possibly lowering rates
of anxiety and depression.

10. M 0 D U L E 6
PE & HEALTH
Health Related Fitness
Skill Related Fitness

11. PHYSICAL FITNESS
- is defined as “a set of attribute
that people have or achieved that
relates to the ability to perform
physical activity” (USDHHS, 1996)
In other words, it is more than being able to run a long distance or lift a lot of
weight at the gym. Being fit is not defined only by what kind of activity you
do, how long you do it, or what level of intensity. While these are important
measures of fitness, they only address single areas. Overall fitness is made up
of health and skill related fitness components.

12. WHAT IS HEALTH
RELATED FITNESS?
• Health-related physical fitness is primarily associated with disease prevention and
functional health. Participating in regular health-related fitness helps you control your
weight, prevents diseases and illness, improves your mood, boosts energy, and
promotes better sleep.
It is made up of five sections:
cardiovascular endurance,
muscular strength, muscular
endurance, flexibility, and
body composition.

13. • Cardiovascular endurance - is the ability of your heart, blood cells, and lungs to work
continuously for extended periods of time. This is how efficiently your body takes in,
transports, and uses oxygen while exercising. Having efficient heart and lungs leads to
increased energy throughout the day.
• Muscular strength - is the maximum amount of force a muscle can produce in a single
effort or how much you can lift in one attempt. Performing exercises that use your own
body weight, free weights, or weights on a machine are excellent ways to develop muscle
strength. Having muscular strength will ensure that you have the strength needed to lift a
heavy object, for example a box full of books.
• Muscular endurance- is your ability to contract your muscles several times without
excessive fatigue. Another way to think about it is the length of time your muscles can
continue to work before tiring. What this means is once you have picked up that heavy
box of books, you can then carry that box for a long period of time before you need to take
a break.
• Flexibility - is the range of motion that your joints have during movement. Maintaining
flexibility can improve your performance in physical activities in addition to decreasing
your risk of injuries by helping your joints move through their full range of motion,
therefore, allowing your muscles to work most effectively. Stretching and yoga can be done
to help improve your flexibility.
• Body composition - is the ratio of water, bone, muscle, and fat in the body. A healthy
body composition indicates that you may have less risk of developing obesity-related
diseases, such as diabetes, high blood pressure, and even some cancers.

14. • Two of the ways to measure body composition are body mass index, (BMI), which is a
measure of body fat based on height and weight, and the skin fold test, which
measures total fat percentages by measuring the layer of fat that is directly under the
skin. BMI = Weight in kg
Height in m2

15. WHAT IS SKILL
RELATED FITNESS?
Skill- or performance-related fitness involves skills that will enhance one’s performance in
athletic or sports events. Health-related fitness involves skills that enable one to become and
stay physically healthy.
There are six skill-related fitness components. Skilled athletes typically excel in all six areas.