ASIA PACIFIC COLLEGE OF ADVANCED STUDIES

City of Balanga,Bataan
Objectives of Physical education
● The physical education program will allow the students to participate in developmentally
appropriate activities.
● The physical education program will develop and reinforce cooperative behaviour
● The physical education program will teach the students to establish lifelong fitness goals

FITNESS
Physical fitness is the first
requisite of happiness. Our
interpretation of physical fitness is
the attainment and maintenance of
a uniformly developed body with
a sound mind fully capable of
naturally, easily, and satisfactorily
performing our many and varied
daily tasks with spontaneous zest
and pleasure.”
Physical fitness is a 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, and sufficient
rest.
A 1996 U.S. Department of
Health & Human Services report
defines physical fitness as “the ability to carry out daily tasks with vigor and alertness, without undue
fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies.”

Physical Activities and Exercise

Physical activity

It is any bodily movement that results in energy expenditure. Physical activity can include housework,
walking the stairs, general labor, walking, gardening, or other activities that are done throughout the
day that involve movement. Being physically active at least 150 minutes per week can lead to a reduced
risk of disease and improved quality of life.
Exercise

It is a kind of physical activity. It is planned, structured and used to improve aspects of

physical fitness. Intensity, duration, and frequency of the exercise are typically used to measure
progress and improvements.

Physical Activity vs Exercise

Physical activity is defined as

any body movement that contracts
your muscles to burn more calories
than what your body would normally
burn at rest.On the other hand Exercise
is defined as structured, planned, and
repetitive movements that are intended
to improve or maintain physical
fitness.

Physical Dimension

The physical dimension of wellness encompasses the functional operation of the body. The
physical dimension requires regular participation in a variety of movement activities and it encourages
the development of both the confidence and the competence to engage in activity for a lifetime.

Spiritual Dimension

This dimension refers to the values, beliefs, and commitments at the core of one’s being. The
key aspects of spiritual wellness are the creation of personal values and beliefs toward life purpose and
oneself in relation to others, the community, the environment, and the universe.

Psychological Dimension

The psychological dimension involves one’s mental, emotional, and intellectual capacities.

Social Dimension

The social dimension of wellness is broad in scope because it has to do with self and others,
including the degree and quality of interactions with others, the community, and the environment

ASPECTS OF FITNESS
Social fitness is the ability to mingle with different types of people and with interest and
concern for others.
Emotional fitness refers to the ability of an individual to control his emotions or feelings.
Mental fitness is the ability to cope with the common problems of everyday living.
Components of Fitness
1. Health Related Fitness Components- 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.
2. Skill Related Fitness Components – It is the ability to perform during games and
sports; it is also called performance fitness. This type of physical fitness is
important for performing the more technical aspects of many sports.

5 Health-Related Fitness Components

1.Muscular Strength:
The ability of muscles to lift a heavy weight or exert a lot of force one time.
2.Muscular Endurance:
The ability to use muscles for a long period of time without tiring.
3.Cardiovascular Endurance:
The ability of the heart, lungs, blood vessels, and blood to work efficiently and to
supply the body with oxygen.
4.Body Composition:
The combination of all the tissues that make up the body such as bones, muscles,
organs, and body fat.
5.Flexibility:
The ability to use your joints fully through a wide range of motion.

6 Skill-Related Fitness Components

1. Agility:
The ability to change body positions quickly and keep the body under control when
moving.
2. Balance:
The ability to keep the body in a steady position while standing and moving.
3. Coordination:
The ability of body parts to work together when you perform an activity.
4. Power:
The ability to combine strength with speed while moving.
5. Speed:
The ability to move all or a part of the body quickly.
6. Reaction Time “
The ability to move quickly once a signal to start moving is received.
Body Posture
Is the position in which the body is held against gravity while standing, sitting, or lying down.
Good posture is the body’s way of adopting a position in which a person can function
effectively and efficiently without putting undue stress on the body. Posture is any position we adopt
such as sitting, standing, lying and walking. The ideal posture in standing when observed from
the side is when the earlobe, tip of the shoulder, hip joint, knee joint and ankle joint are all lined up
around an imaginary line. When viewed from the back or the front, the shoulders and hips should be
level with each other and the spine is in a straight line. However most people have some deviation from
the ideal line and these small variations are considered normal. Some people may have rounded
shoulders or back, poking chin or exaggerated curves in the spine. Others may lean backwards when
standing still or they walk with their knees constantly bent. Incorrect posture can cause pain and lead to
arthritic changes in the joints, muscle weakness and tightness. Ensuring that you adopt the ideal posture
every day will prevent unnecessary
strain being placed on inflamed and
sore joints.
BENEFITS OF GOOD POSTURE
● Keeping your joints and
bones in proper alignment.
● Ensuring muscles are being
used effectively and
efficiently.
● Helping to decrease
abnormal wear and tear on
joint surfaces.
● Decreasing stress on the
spinal ligaments.
● Preventing the spine from
becoming fixed in an
abnormal position.
Most of us spend more than half the day sitting, which can lead to problems with posture. The good
news is it’s never too late to make an improvement!
❏ at home, recline slightly to ease lower back pressure
❏ keep your thighs parallel to the floor
❏ ensure feet are flat on the floor
❏ sit about an arm’s length from the monitor when sitting at a desk
❏ when driving, make sure you sit straight and that your buttocks and back are square with the
seat
EFFECTS OF POOR POSTURE
● Back, neck, and shoulder pain
● Poor circulation
● Impaired lung function
● Poor digestion
● Constricted nerves
● Misaligned spine
● A curvature of the spine
Training Principles
Overload principle
To increase muscular strength and endurance.
Foundation principle behind all training programmes Overload leads to training gains. The higher
the level of conditioning the greater the overload required. By varying frequency, duration and intensity
we can apply overload.

Three ways to overload

● Frequency- refers to the number of days, per week that the individual should exercise
● Duration- refers to the amount of time spent exercising per training.
● Intensity- refers to the degree of exertion which the individuals demonstrate during an exercise.
● The body will adapt to extra stress, therefore, allowing the systems to work harder than normal
will increase fitness. This is done by basing the training on the FITT principle, which is,
increasing Frequency, Intensity and Time for the Type of activity or exercise.
● For example, running more times per week, completing the run in a shorter time or increasing
the distance, will aid in improving aerobic fitness. Each method will overload the aerobic
system, which will gradually adapt to cope with the overload, thereby improving fitness.

TYPES OF FREQUENCY DURATION INTENSITY

EXERCISE

CARDIO 3-5 DAYS A WEEK 20-30 8-12 REPETITIONS

MINUTES PER FOR EACH CARDIO
SESSION WORKOUT

STRENGTH 2-3 DAYS A WEEK 20 MINUTES 3 SETS AND 8-12

TRAINING REPETITIONS

AEROBICS 4-5 DAYS A WEEK 20-60 MINUTES MODERATE

Reversibility principle
● It indicates the situation in
which the degree of
adaptation brought about
by the training loads.
● Fitness cannot be stored
for future use. It will
disappear if training stops.
It takes only 3-4 weeks for
the body to get out of
condition. For example,
strength training makes the
muscles thicken.
● This is called hypertrophy. If the training stops, the muscle shrinks, leading to atrophy.
 Therefore, to maintain any improvements, exercise or training has to be repeated regularly.
•Ex. Training is stopped.

•Specificity principle
● The special adaptation that is made to the type of demands being imposed.
- This is choosing the right training for the sport or specific exercise for specific muscle
groups.
- The type of training or exercise must be right for the type of improvement we need.
Training should focus on the physiological and the psychological factors special to the
activity for which the person is being trained. For example, sprinters must include a lot
of speed work in their training to develop their fast twitch muscle fibres.
•Ex. Sports training

Benefits of Exercise

Exercise increase your energy level

Exercise improves both strength and efficiency of your cardiovascular system to get the oxygen
and nutrients to your muscles.
Exercise improves muscle strength
Staying active keeps muscle strong and joint and tendons allowing you more easily and avoid
injury.
Exercise can help you to maintain a healthy weight
The more you exercise, the more calories you burn, the more muscle you develop.
Reference:
Physical Education I by Jose A. Eviza/Evelyn B. Lacerna/ Corazon R. Mercado/ Josie M. Pesimo/ Victor
F. Piones Philippine Copyright 2007 Mutya publishing house, Inc.
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