“INTRODUCTION TO EDUCATION
“MAN DOES NOT DIE,
◤
HE KILLS HIMSELF”
◤
Seneca’s adage
Despite the proven benefits of exercise, more
than 50% of American adults do not get enough
physical activity to provide health benefits. 25%
of adults are not active at all in their leisure time.
Activity decreases with age and less common
among women than men and among those with
lower income and less education.
◤
Given the health benefits of regular exercise, we
might have ask to ask why 28% of the Filipinos are
overweight, which one of the causes is not
participating in regular exercise. Furthermore, 60%
are not physically active at recommended levels.
These are barriers that keep Filipinos from being or
becoming, regular physically active.
Food and Nutrition Research Institute
Department of Science and Technology
◤
“We have the same kind of body as that
created for ancient people-one designed for
physical activity”
▪ Present Situation that leading us to sedentary
lifestyle
▪ We live in an age of disposal products and
containers
▪ The ordinary task of daily living no longer provide
individuals with enough vigorous exercise to
develop and maintain good muscle tone,
recommended body weight or cardiovascular
fitness.
◤
▪ We never been taught how to be responsible for
own physical fitness.
▪ Our world no longer demands fitness.
▪ Our lives are far more likely to be imperiled by our
own conduct
▪ Modern machines and technologies hold people
in captive idleness.
▪ Diseases of Choices
▪ Many people ate older than their would indicate.
◤
▪ EXERCISE – It is often used as the general term.
Whereas, it has a specific meaning. Specific exercise
must be utilized for special purposes such as improving
physical fitness and reduces the risk of developing
different heart diseases.
The types of Exercise
Exercises are generally group into three types depending on
the overall effect they have on human body:
Flexibility/Stretching exercises improve the range of motion
of muscles and joints.
◤
Aerobics
◤ / cardiovascular exercises – such
as cycling, walking, running, hiking and
playing tennis, focus on cardio vascular
endurance.
◤
Anaerobic/Strengthening Exercises- such as
weight training, functional training, or
sprinting increase short muscle strength.
Sometimes terms dynamic and static are
used. Dynamic exercise such as steady
running tend o produce lowering of the
diastolic blood pressure during exercise.
◤
Facts and figures in PF Problem
▪ 1. More thank 50 % of the deaths results from
cardiovascular disease. Many of which are associated
with obesity and inactivity.
▪ 2. Obesity is a major health hazard.
▪ 3. The common backache, far less dramatic than a heart
attack is usually a result of physical degeneration.
▪ 4. Chronic tiredness is one of the frequently heard
complaints of modern life.
◤
Basic health practices that were
found to contribute to longevity
▪ 1. Lose weight, reduce stress, and boost your mood and help
sleep better.
▪ 2. Reduce your risk of heart disease and certain types of cancer.
▪ 3. increase bone density and strengthen the heart and lungs.
▪ 4. Physically activity is an important is an important as diet in
maintaining proper weight.
▪ 5. Most medical authorities support the belief that exercise helps a
person look, feel, and work well.
◤
▪ 6. Increased physical fitness is worth money to you.
▪ 7. People who are habitual exercise usually state that
one of the reason they exercise is that they feel better
as a result of engaging in vigorous physical activity.
▪ 8. Perhaps the greatest benefits of maintaining
physical fitness is the degree of independence it
affords.
◤
PHYSICAL EDUCATION
▪ Is an integral part of education program
designed to promote the optimum
development of the individual physically,
socially, emotionally and mentally through
total body movement on the performance
of properly selected physical activities.
◤
PHYSICAL FITNESS- MAJOR GOAL
▪ Is the ability to perform to live a healthy,
satisfying, and useful life
Objective of Physical Fitness
Physical Development – an individual who
participate actively will develop and maintain good
health and a high level of physical fitness.
Social Development – Participation in physical
education activities offers opportunities for
self-expression and emotional mastery.
◤
▪ Friendliness
▪ Cooperation
▪ Respect for the right of the others
▪ Good Sportmanship
▪ Good Leadership and Followership
▪ Honesty in group competition
◤
Emotional Development – The informal nature
of physical activities offers opportunities for
self-expression and emotional mastery.
▪ Self Control
▪ Self Confidence
▪ Self Reliance
▪ Courage
▪ Determination
◤
Mental Development- Through
participation in physical education
activities the individual develops his
mental capabilities as he learns the
mechanical principles underlying
movement as he acquires knowledge
and understanding of rules and
strategies of games and sports. And as
he discover ways of improving his
movement in gymnastic and dance.
◤
CONCEPT OF PHYSICAL FITNESS- is the
ability to perform one’s daily task efficiently
without undue fatigue but with “reserve” in
case of emergency.
▪ COMPONENETS OF PHYSICAL FITNES
▪ ORGANIC VIGOR- Refers to the soudness of the
heart and lungs which contributes to the ability to
resist disease.
▪ ENDURANCE – is the ability to sustain long
continued constraction where a number of muscle
groups are used: the capacity to bear or last long in
a certain task without undue fatigue.
◤
▪ STRENGHT – Is the capacity to sustain the application of
force without yielding or breaking: the ability of the
muscle to exert effort against a resistance.
▪ POWER- refers to the ability of the muscle to release
maximum force in the shortest period of time.
▪ FLEXIBILTY- is the quality of plasticity which gives the
ability to do wide range of movement.
▪ AGILITY- is the ability of the individual to change
direction or position in space with quickness and
lightness of movement.
◤
▪ BALANCE- is the ability to control organic
equipment neuro-muscularly: a state of
equilibrium.
▪ SPEED- is the ability to make successive
movement of the same kind in the shortest
period of time.
◤
◤
◤
NUTRITION
▪ CARBOHYDRATES – A key to success,
carbohydrates diet is important especially during
training and busy competition schedules.
▪ Estimated Carbohydrates Requierements as
Grams per Kilogram Weight
▪ GENERAL EXERCISES up to 60 mins daily
exercises - 5-6 kg. body weight
▪ MODERATE EXERCISE – 1-2 hrs moderate to high
intensity training – 6-8 g/kg of the body
◤
▪ ENDURANCE EXERCISE- greater than 120 mins of
high intensity training 9-10 g/kg body weight
▪ EXTREME EXERCISE- Greater than one four hours of
intense exercise 11 to 13 g/kg body weight.
▪ 3 CATEGORIES OF CARBOHYDTARES
▪ NUTRITIOUS CARBOHYDTARES –The first and most
important of carbohydrates. Includes breakpast
cereals, rice, pasta, fruit. Starchy vegetables such as
potato and sweet corn, legumes and low fat milk and
yogurt.
◤
▪ REFINED CARBOHYDRATES- examples are sugar,
sweet spread jam and honey, soft drinks and ;low fat
milk ice cream.
▪ HIGH FAT CARBOHYDRATES- which are rich fat
includes full fat milk, chocolates, crisps and chips
cakes and reach dessert.
▪ PROTIEN – is essential for normal growth and
development, plays a vital role in the repair and
recovery of damage tissues (such as muscles) and
acts as fuel source during exercise, especially when
carbohydrates stores are reduced.
◤
▪ FLUID –
▪ HINTS FOR INCREASING FLUID INTAKE
▪ 1. Do not rely on thirst as indicator of fluid needs.
▪ 2. Have drinks readily accessible.
▪ 3. Avoid drinking excessive amount of containing drinks.
▪ 4. Develop good drinking practices in training.
▪ 5. Water is suitable for exercise lasting 60 to 90 minutes.
▪ 6. Schedule a regular drink breaks into training sessions.
◤
BALANCING ACT- Weight loss and weight gain are
matter of balancing food intake with daily energy
demands. When the body is in energy balance- that is
energy consumed is equal to energy expenditure.
