PHYSICAL

EDUCATION
 What is Physical Education?
•Is a condition that allows the body to
effectively cope with the demands of daily
activities and still has the energy to enjoy
other active leisure activities.

•Prevent injuries, diseases, and cancer.

 PHYSICAL ACTIVITY
•INVOLVES ANY BODILY
MOVEMENT CAUSED BY
MUSCULAR CONTRACTIONS
THAT RESULT IN THE
EXPENDITURE OF ENERGY.
 EXERCISE
•IS A PLANNED PROGRAM OF
PHYSICAL ACTIVITIES USUALLY
DESIGNED TO IMPROVE PHYSICAL
FITNESS WITH THE PURPOSE OF
INCREASING PHYSICAL FITNESS
LEVEL.
 Step 1 Moderate physical activity
This phase should be perform daily or at least 4-5
times a week.
Activities under this phase are:
1. Brisk Walking
2. Yard work
3. House work
4. Bowling
5. Golf
6. Shooting basketball
Step 2 Vigorous Aerobics
Includes exercises that can be done for along
period of time, non-stop and is dynamics
enough to increase heart Activities under this
phase are:
1. Energetic brisk walking
2. Intense jogging
3. Vigorous aerobic dance
Step 3 Vigorous sport recreation
This phase requires the heart to beat faster than
normal, and eventually makes the person
breathe faster and sweat more.
Activities under this phase are:
1. Basketball
2. Football
3. Soccer
4. Tennis
Step 4 Muscle fitness exercises
Build your strength, muscular endurance, and
power.
1. Training with weights or machines.
2. Rock climbing
3. Calisthenics (systematic rhythmic bodily
exercises) aerobics, athletics, bodybuiding.
4. Jumping
Step 5 Flexibility Exercises
Represent flexibility exercises
Gymnastics
Dance
Yoga
stretching
 Balancing Energy
The top of the pyramid presents a balance
scale illustrating the need to balance the take
in energy in food with the put out energy in
activity.

Balancing the energy is essential to

maintaining a healthy body composition
New Food Pyramid
• Restrict red meat and butter
• Restrict food of high sugar content

• Dairy, soymilk, or calcium supplement 1-2 servings

• Multi-vitamins (everyday)

• Water 5-8 glasses

• Eggs, fish, poultry, and plant proteins 1-2 servings
•Legumes1-2 servings (beans )
•Nuts and seeds 1-2 servings

•Whole grains 4-8 servings

•Plant oils 3-4 servings

•Vegetables
•Fruits
Proper diet includes:

Go food for energy.

GROW food for bones, muscle
and teeth.
GLOW food for skin, hair and
eyes.
Regular exercises helps
improve blood circulation,
reduce stress, increase energy,
control weight and lighten the
mood.
Health
•A state of complete
physical, mental and
social wellness.
Fitness
•Indicates the
soundness of body
organs such as heart
and lungs.
HEART 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 RHYTMICAL EXERCISES.
MUSCULAR STRENGTH
•IT IS THE ABILITY OF THE
MUSCLE TO GENERATE
THE GREATEST FORCE.
MUSCULAR ENDURANCE
IT IS THE ABILITY OF THE MUSCLE TO
RESIST FATIGUE WHEN PERFORMING
MULTIPLE REPETITIONS OF A
SUBMAXIMAL LOAD.
FLEXIBILITY
•IT IS THE ABILITY TO MOVE A
JOINT WITHOUT PAIN OVER
ITS ENTIRE RANGE OF
MOTION.
BODY COMPOSITION
•IT REFERS TO THE TOTAL MAKE
UP OF THE BODY USING THE
CONCEPT OF TWO COMPONENT
MODEL: THE LEAN BODY MASS
AND BODY FAT.
GIVE THE IMPORTANCE OF AN
ACTIVE LIFESTYLE
TYPES OF EXERCISES
AEROBIC EXERCISE- INVOLVE LARGE MUSCLE GROUPS (THIGHS) THAT
PERFORM RHYMIC AND CONTINOUS MOVEMENT FOR PROLONGED
PERIOD OF TIME IN ORDER TO IMPROVE AEROBIC CAPACITY.

RUNNING IS ONE OF THE BEST AEROBIC EXERCISES THAT REQUIRE

MINIMAL TRAINING EQUIPMENT.

(SWIMMING, BIKING, AND DANCING)

RESISTANCE EXERCISE
•REQUIRE THE MUSCLE TO
CONTRACT AGAINST AN
EXTERNAL LOAD.
(BARBELL)
STRETCHING EXERCISE
•INCREASE THE ELASTICITY OF
MUSCLES AND TENDONS
SURROUNDING THE JOINTS IN
ORDER TO IMPROVE
FLEXIBILITY.(STATIC
STRETCHING)
 TRANSTHEORETICAL MODEL
•PRE- CONTEMPLATION STAGE -
DOES NOT RECOGNIZE THE
PRESENCE OF AN UNHEALTHY
HABIT AND THE IMPORTANCE
OF CHANGING HIS/HER
BEHAVIOR.
 CONTEMPLATION STAGE
ONCE THE INDIVIDUAL
BECOMES DEDICATED TO THE
IDEA OF ADOPTING A POSITIVE
BEHAVIOR , HE/SHE ENTERS
THE NEXT STAGE OF CHANGE.
 PREPARATION STAGE
•ONCE AN INDIVIDUAL IS
CONVINCED TO MAKE THE
CHANGE, HE/SHE STARTS TO
PREPARE FOR THE ACTUAL DATE
AND TIME TO START THE NEW
BEHAVIOR.
ACTION STAGE
•INITIATES THE
NEW BEHAVIOR.
 MAINTENANCE STAGE
WHERE THE TENDENCY TO
BACKALE TO THE OLD HABITS IS
MINIMAL. CONSISTENTLY
PRACTICED THE NEW
BEHAVIOR FOR MORE THAN 6
MONTHS.
BARRIERS TO AN ACTIVE LIFESTYLE
•I DO NOT HAVE THE TIME
•I AM ALWAYS TIRED
•I DO NOT KNOW HOW
•I DO NOT HAVE ENOUGH MONEY
•I DO NOT FEEL THE SUPPORT
•I AM NOT MOTIVATED
•I LACK WILLPOWER
•I EASILY GET DISCOURAGED
WHAT ARE YOUR TOP 3
BARRIERS ? WRITE SPECIFIC
WAYS ON HOW YOU CAN
OVERCOME THESE BARRIERS.
INTERVIEW A PHYSICALLY ACTIVE PERSON.
1. REASONS FOR ADOPTING A HEALTHY
LIFESTYLE
2.BENEFITS ACQUIRED FROM THE CHANGE
3. BARRIERS HE/SHE EXPERIENCED
4. DETAILS OF HIS/ HER EXERCISE
PROGRAM
5. ULTIMATE FITNESS GOAL