What is Physical Education?

•According to Webster's Dictionary

Physical Education is an integral part of education which gives
instructions in the development—physically, socially, emotionally,
mentally, and spiritually, and care of the body ranging from simple
callisthenic exercise to a course of study providing training in
hygiene, gymnastics and the performance and management of
athletic games.
• According to Columbia Encyclopedia
Physical Education and training, is an organized instruction in
motor activities
that contribute to the physical growth, health and body image of
the individual.
• According to Central Advisory Board of Physical Education and
Recreation
Defines Physical Education as an education through physical
activities for the total development of the personality of the child
to its fullness and perfection in body, mind and spirit.
• According to Charles A. Bucher
Physical Education is an integral part of total education process, is a
field of endeavor which has its aim the development of physically,
mentally, emotionally and socially fit citizens through the medium
of physical activities which have been selected with the view of
realizing these outcomes.
Legal Bases of Physical Education:
Article 14, Section 19 of the 1987 Constitution of the Republic of
the Philippines mandates:
"The State (to] promote Physical Education and encourage sports
program league competitions, and amateur sports including
training for international competition to foster self-discipline,
teamwork, and excellence for the development of a healthy and
alert citizenry. All educational institutions shall undertake regular
sports activities throughout the country and in cooperation with
athletic club and other sectors."

SMART Goal:
Specific: The goal should be clearly defined and focused, leaving no
room for ambiguity.
Measurable: The goal should have specific criteria to track progress
and determine if it's been achieved.
Achievable: The goal should be attainable and realistic, considering
available resources and skills.
Relevant: The goal should align with overall objectives and
priorities, ensuring it contributes to a larger purpose.
Time-bound: The goal should have a defined timeframe for
completion, creating a sense of urgency and accountability.

9 Dimension of Wellness
Emotional Wellness – The ability to manage emotions effectively,
cope with stress, and maintain a positive outlook on life.

Environmental Wellness – Awareness of how one’s surroundings

impact health and well-being, and taking action to protect and
improve the environment.

Financial Wellness – Managing financial resources wisely, planning

for the future, and maintaining financial security.

Intellectual Wellness – Engaging in lifelong learning, critical

thinking, and expanding knowledge and skills.

Occupational Wellness – Finding satisfaction and meaning in work

or academic pursuits while maintaining a work-life balance.

Physical Wellness – Taking care of the body through exercise,

nutrition, sleep, and preventive healthcare.

Sexual Wellness – Understanding and embracing one’s sexuality in

a healthy and consensual manner, including safe practices and
relationships.

Social Wellness – Building and maintaining healthy relationships,

having a strong support system, and effectively communicating
with others.

Spiritual Wellness – Seeking meaning, purpose, and inner peace,

whether through religion, personal beliefs, or a connection with
nature and the universe.

The Health-Related Fitness Components:

 1. Cardiovascular Endurance (or Cardio-Respiratory Fitness):
This is your body's ability to use and deliver oxygen to your
body.
2. Muscular Endurance: This is your body's ability to store,
process and use energy.
3. Muscular Strength: This is the ability of your muscles or a
muscular unit to apply force.
4. Flexibility: This is the ability to maximize the range of motion
of a joint.
5. Body Composition: It refers to the relative distribution of fat,
lean mass, and body tissues.

The Skill-Related Fitness Components:

1. Power: The ability of your muscles to maximize their force in a
minimum amount of time.
2. Speed: The ability to minimize the amount of time it takes you
to accomplish a task or movement.
3. Coordination: The ability to combine several different
movement patters in a single distinct movement.
4. Accuracy: The ability to control a movement in a given
direction or intensity.
5. Agility: The ability to minimize the time going from one
movement to another or the ability to move quickly in
different directions in the shortest time possible.
6. Balance: The ability to control the center of gravity of
your body in relation to your support base or the ability to
be in a state of equilibrium.
7. Reaction Time: The ability to quickly and smoothly
respond to stimulus in the shortest time possible.

8) Key Principles of Creating Physical Fitness Program:

Frequency
o How many times a week for an activity?

o For sedentary individuals, start with 2-3 days/week of aerobic

exercise and build up to 5 days/week. Help pt to establish an
exercise routine.
Intensity
o How hard to exert?
o Someone new to exercise should start at a low intensity, but

health changes occur at a moderate exercise intensity

Type
o Which type of activity agreed with the patient?

o Should be enjoyable, affordable, and achievable

Time
o How long in minutes

o This does not include the warm up or cool down.

o 10 min bouts of exercise can be accumulated throughout the

day
o If walking is the exercise - first increase the time before

increasing the intensity (walking uphill/at a quicker pace).

Specificity: Training should be tailored to the specific goals and

activities you want to improve. For example, if you want to improve
running speed, focus on exercises that enhance running-specific
skills and endurance.
Overload: To see results, you need to challenge your body beyond
its comfort zone by gradually increasing the intensity, duration, or
frequency of your workouts.
Progression: As your body adapts to the current workload, you
need to gradually increase the challenge to continue making
progress.
Reversibility: Fitness gains are not permanent; if you stop training,
your body will revert to its previous state.

P- Physical
A- Activities
T- Towards
H- Health
Fit- Fitness

GENERAL OBJECTIVES OF PHYSICAL EDUCATION:

Physical Development - The acquisition and development of

physical skills, attainment of physical fitness and good heaith.
Mental Development - Through active participation in physical
activities, the individual develops his mental capacities as he learns
the principles, rules and strategies of games and sports.
Emotional Development - The informal nature of physical
education activities offers opportunities for the development of a
high level of self-esteem and ability to cope with routine stresses of
daily living.
Social Development - It is the development and maintenance of a
meaningful interpersonal relationship.
Spiritual Development- Integrated efforts by health and physical
education programs can highlight the importance of spiritual
concepts like critical awareness, contemplation, purposeful living,
nature acceptance, transparency, awareness, tolerance, resiliency,
experience, community, and the critical role of the body, mind, and
spirit to holistic.

Fat Mass: This represents the total amount of fat tissue in the
body, including both essential and stored fat.
Fat-Free Mass (FFM) / Non-Fat Mass: This refers to all the body's
components that are not fat, including:
Muscle: The tissues responsible for movement.
Bone: The rigid framework of the body.
Organs: Vital internal structures like the heart, lungs, and liver.
Fluids: Water and other bodily fluids.
Other tissues: Connective tissues, skin, etc.

SIX (6) DIFFERENT TYPES OF BODY FAT:

1. Essential Fat
Good or bad? Very good. The most aptly named fat type, essential
fat is required for good health. It plays a role in regulating body
temperature, vitamin absorption, and the production of fertility
hormones, among other essential roles. Essential fat isn't highly
visible, but is located throughout the body. Essential fat loss is
generally the result of extreme and unhealthy exercising and
dieting:
2. Brown Fat
Good or bad? Good. Brown fat burns energy and is primarily
responsible for maintaining the body's core temperature. Because
brown fat isn't a storage fat, it's easy to burn, especially in cooler
climates.
3. White Fat
Good or bad? Kind of good, kind of bad.
White fat is the body's largest energy storage system. Due to its
production of the hormone adiponectin, white fat is essential for
insulin management to maintain a healthy blood sugar balance, it
also helps to manage hunger. White
fat also plays a role in managing growth hormones and cortisol.
While white fat can be a good thing, too much of it becomes a bad
thing. In greater levels, white fat can cause insulin resistance,
raising the risk for weight gain and its
accompanying health concerns.
A study in the journal Cell suggests that paying closer attention to
your body's hunger cues (i.e. eating more consistently and stopping
when you feel satisfied rather than uncomfortably full) can
encourage the transition of white fat to brown fat.

4. Beige Fat
Good or bad? Good. Beige fat is created when the body is exposed
to stress, leading to the "beiging" of white fat. While a high level of
beige fat isn't really a target goal, it's definitely a step in the right
direction to maintain healthy levels of good brown fat; it essentially
allows for the transformation and burning of bad fat as thermal
energy to maintain the body's core temperature.
The key here is stress, so aim for at least 75 minutes of vigorous
exercise each week and favour high-intensity interval training to
increase irisin levels that prompt the "beiging" of white fat.

5. Subcutaneous Fat
Good or bad? Good and bad. Located just under the skin,
subcutaneous fat accounts for approximately 90% of overall body
fat percentage. Commonly accumulating as stubborn thigh fat in
females or around the abdomen in males, subcutaneous fat is
responsible for the sex hormone estrogen. Because estrogen plays
a larger role in female fertility, females tend to have higher levels
of subeutaneous fat. This fat type also acts as a eushion between
muscle and skin tissue for protection and comfort.

6. Visceral Fat
Good or bad? Bad. Visceral fat is found in the abdominal area
between organs. It accumulates and secretes retinol-binding
protein 4, a known culprit in insulin resistance.
Higher levels of visceral fat are also linked to an increased risk of
colorectal and breast cancers, dementia, stroke, and Alzheimer's
disease. Visceral fat levels generally increase with age.
Improving sleep hygiene will offer fat-burning benefits, with seven
to nine hours of sleep being the general target. Additionally,
targeted abdominal strength-training exercises will increase calorie
burn and help melt away visceral fat as compared to cardio.