Physical Education - an integral part of general
Skill-related
education designed to promote the optimum
development of the individual physically, socially,
emotionally, and mentally through total body movement
in the performance of properly selected physical
activities.
Physical Fitness – the ability of an individual to perform
one’s daily task with vigor and alertness without undue
fatigue, with reserve energy to attend to other tasks,
with readiness to meet unforeseen emergencies, and
with enough energy for leisure time activities.
Physical Activity - a body movement that is produced by
the contraction of skeletal muscles and that substantially
increases energy expenditure.
Exercise - a type of physical activity that requires
planned, structures, and repetitive bodily movements to
improve or maintain one or more components of
physical fitness.
Warm-up – is defined as the preparation of the body
physically and mentally for the conditioning bout. This
means that the heart, lungs and muscles are being set
for an increased workload, an activity that is of higher
intensity and which will last for about 5-15 minutes
enough to produce slight sweat indicating that the body
is ready for the activity/exercise proper. This also means
lesser chances of injury occurrences while exercising.
Cool Down – this is when the body tries to return to its
normal or resting state. This may be the latter phase of
the conditioning bout but done at a lower intensity level
followed by light stretching exercises. This may take
about 5-15 minutes, enough time for the body to
prevent muscle soreness and stiffness, and blood pooling
that may result to a person’s feeling of dizziness and
faintness. The guide that will indicate that cooling down
has served its purpose is if the heart rate is
approximately 100-110 bpm or even less.
BENEFITS OF EXERCISE
Improves psychological functioning.
Improves appearance
Increased efficiency of the heart and the lungs
Increased muscle strength and endurance
Protection from lower back problems
Maintenance of proper body weight
Possible delay in the aging process
Reduce the risk of cardiovascular diseases
Reduce stress response
PROBLEMS OF INACTIVITY
1. Obesity
2. Back Pain
3. Tension Syndrome
4. Emotional Instability
5. Hypertension
6. Diabetes
7. Prone to Cardiovascular Diseases
COMPONENTS/PARAMETERS OF PHYSICAL FITNESS:
A. Skill-Related Components of Fitness
Contribute to one’s ability to perform skills and
to participate in enjoyable leisure activities.
components are developed after the health-related
components.
1. Speed – is the ability of the individual to move from
one point to another or one direction within the shortest
time possible.
Activity tests to measure speed:
50-meter Sprint Double Heel Click
100-meter Dash
2. Power – is the ability to exert or apply a single
maximum force within the shortest time possible.
Strength + Speed = Power
Activity tests to measure power:
Standing Long Jump Vertical Jump
3. Reaction Time – the length of time that an individual
requires to respond to a stimulus.
Activity test to measure reaction time:
Paper Drop
4. Coordination – is the common denominator of all
motor performance parameters. It involves the nervous
system and the skeletal-muscular system and may be as
the smooth flow of movement.
Activity test to measure coordination:
Paper Ball Bounce
5. Balance – a special kind of coordination involves
reflexes, vision, the “inner ear”, the cerebellum, and the
skeletal-muscular system. It is the ability of the individual
to maintain equilibrium in relation to change in body
position. Balance can be categorized into static and
dynamic balance.
Static balance involves equilibrium in a fixed
position such as standing on one foot or on a
balance beam.
Dynamic balance refers to the maintenance of
equilibrium while moving such as walking in a balance
beam.
Activity tests to measure balance:
One-foot Balance Balance Beam Walk
6. Agility – generally defined as the ability to change
direction quickly and efficiently while moving as early as
possible as full speed.
Activity tests to measure agility:
Shuttle Run Paper Ball Pick-up
B. Health Related Components
Those components that contribute to the
development of fitness and health and functional
capacity of the body will be classified as health-related
components. Health-related components are first
developed before the skill-related components.
1. Muscular Strength - ability of the muscle to exert or
apply a single maximal force during contraction to
overcome resistance.
Activity tests to measure muscular strength:
Push-ups Modified Push-ups
2. Muscular Endurance – capacity of a muscle or a group
of muscle to persist in a localized muscular effort or
capacity of a muscle to exert force repeatedly or to hold
a contraction over a period of time.
Activity test to measure muscular
endurance:
Abdominal Curl-ups
3. Flexibility- functional capacity of the joints to move
within a normal range of motion (ROM). It involves the
muscular system as well as the bones and joints. Lack of
adequate flexibility has often been linked with low back
pain as well as with muscle and joint injuries. An
adequate degree of flexibility is important to prevent
injury and to maintain body mobility. It can be greatly
improved by stretching.
It involves four basic movements, namely:
Flexion – bending a body segment
Extension – straightening a body segment
Abduction – moving a limb away from a body
Adduction – moving a limb towards the body
Activity tests to measure flexibility:
Sit and Reach Shoulder Flexibility
Sit and Reach Wall Test
4. Body Composition - refers to the total make-up of the
body using the concept of a two component model: the
Lean Body Mass and the Body Fat.
The Lean Body Mass consists of the muscles,
bones, nervous tissue, skin, blood and organs. These
tissues have high metabolic rate and make a direct,
positive contribution to energy production during
exercise.
Body Fat of adipose tissue represents that the
components of the body whose primary role is to store
energy for later use. Body Fats does not contribute in a
direct sense to exercise performance. Body Fat is further
the maintenance of life while storage body fat contained
in the fatty deposits found under the skin and deep
inside the body.
Activity tests to measure body
composition:
Body Mass Index Pinch
Waist-Hip Ratio
5. Cardiovascular Endurance - 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 rhythmical exercises. It is also defined as the
maximum amount of work an individual is capable of
performing continuously where the work involves large
muscle groups.
NUTRITION AND FITNESS
A. Guidelines for a Healthy Diet
Food Pyramid
It provides a visual image of the variety of foods
that Filipinos should eat. The group that must be eaten
the most includes rice, root crops, corn, noodles, breads
and cereals and least are fats, oils and sugar. These food
guides can help an individual choose a varied and
balanced diet.
Figure 1. FNRI Food Pyramid
Daily Eating Guide for Filipinos
Nutritional Guidelines for Filipinos 2000
1. Eat variety of foods everyday.
2. Breast-feed infants exclusively from birth to 4-6
months, and then give appropriate food while continuing
breast feeding.
3. Maintain children’s normal growth through proper
diet and monitor their growth regularly.
4. Consume fresh, lean meat, poultry, and dried beans.
5. Eat more vegetables, fruits, and root crops.
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and calcium-rich foods
such as small fish and dark green leafy vegetables
everyday.
8. Use iodized salt, but avoid excessive intake of salty
foods.
9. Eat clean and safe foods.
10. For a healthy lifestyle and good nutrition, exercise
regularly, do not smoke, and avoid drinking alcoholic
beverages.
B. Macronutrients
1. Carbohydrate – the chief source of energy in the
Filipino diet. Each gram of carbohydrates yields 4 kcal. It
is also the preferred energy source for most of the
body’s functions. As long as carbohydrate is available to
the body, certain body cells such as the nerve cells in the
brain and retina, and the red blood cells depend
exclusively on it for energy.
Active individuals and athletes consume a high
carbohydrate diet (carbohydrate loading) to maximize
storage of glycogen for fuel. These foods have also been
shown to improve sports performance especially among
endurance athlete.
Carbohydrates are the starches (complex carbohydrates)
and sugar (simple carbohydrates) one gets from rice,
corn, root crops, pasta, bread and bakery products,
fruits, vegetables, milk and milk products and many
processed foods and drinks.
2. Fat – provides a concentrated source of food energy,
providing 9 kcal per gram. It is also important
component of body cells and helps absorb, transport
and store the fat-soluble vitamins A, D, E and K. Other
functions of fats include body insulation and padding
from extreme temperature and shock, and provide
palatability and satiety value to foods.
The human body can synthesize all fatty acids except
linoleic (omega-6) and linolenic (omega-3) acids. They
must be provided by the diet hence the name essential
fatty acids. They are used to maintain the structural
portions of cell membranes and to synthesize
eicosanoids. Eicosanoids are hormone-like compounds
that function in the blood pressure regulation, blood
clotting and immune response. Some of the important
derivatives of linolenic acid are eicosapentaenoic acid
(EPA) and docosahexaenoic acid (DHA). They are
necessary in normal brain development and in the
prevention and treatment of various diseases such as
heart disease, hypertension, arthritis, and cancer. EPA
and DHA also constitute a large part of the eye’s main
center vision, the retina.
Saturated fats are found in red meats, whole eggs, milk
and milk products and coconut oil. Unsaturated fats are
found in nuts, fish and vegetable oils such as corn oil.
3. Protein – the body-building nutrient. Proteins are
needed for growth and repair of body cells. No new
living tissue can be built without it, for protein is a part
of every living cell and every tissue. They are also
essential components of enzymes and hormones needed
for vital life processes such as digestion absorption and
metabolism. Proteins also help produce antibodies to
fight infection, maintenance of fluids and electrolyte
balance and acid-base balance and transport of
substance around the body. Protein provides some fuel
to the body, yielding 4 kcal per gram.
Major sources of protein are fish, meat, poultry, eggs,
organ meats, milk and milk products, dried beans and
nuts.
C. Vitamins
Vitamins in food occur in much smaller quantities than
the macronutrients. They regulators or facilitators of
body processes. Certain vitamins assume antioxidant
functions (vitamin C, E and beta-carotene) that may help
protect cell membranes. Furthermore, vitamin D acts as
a hormone. The human body needs an adequate supply
of 13 vitamins --- fat-soluble vitamins A, D, E and K and
water-soluble vitamins C and B complex.
Rich sources of vitamins include green, leafy and yellow
vegetables and fresh fruits. Rich sources of protein,
carbohydrates and fats are also good sources of some
vitamins.
D. Water and Minerals
Water constitutes the body’s fluid compartment that
provides the medium in which all of the cell’s chemical
reactions occur. Every cell in the body is bathed in fluid
with the exact composition that is best for it. These
special fluids regulate the functioning of cells. The entire
system of cells and fluids remains in a delicate but firmly
maintained state of dynamic equilibrium called
homeostatis.
Body water acts as transporters of nutrients and waste
products, lubricant around joints and shock absorber in
certain body organs (spinal cord). It also aids in the
maintenance and regulation of blood volume and body
temperature.
Minerals, just like vitamins, do not provide calories but
are used as building blocks for body tissues such as
bones, teeth, muscles and other organic structures. A
number of minerals such as zinc, iron, and copper are
components of enzymes known as metalloenzymes,
which are involved in the regulation of metabolism.
Muscle contraction, nerve impulse conduction, normal
heart rhythm, blood clotting, maintenance of body water
balance, blood acid-base balance are some physiological
processes regulated or maintained by minerals.
PRINCIPLES AND METHODS OF CARDIO-RESPIRATORY
TRAINING
Training is a systematic method of physical conditioning.
Before an individual perform an activity, he should know
the guidelines in doing the activity.
Training is defined as a systematic process of repetitive,
progressive exercise of work, involving the learning
process and acclimatization.
The basic training principles help coaches to design
program that are specific and safe for an individual
athlete. The training principles outlined below will
appear to focus mostly on fitness training but the
majority will also apply to technical, tactical and
psychological training.
A. INDIVIDUAL DIFFERENCES – Performers respond
differently to the same training. This is due to factors
such the individuals state of training, the characteristic
athletes have inherited from their parents, their personal
commitment and their level of physical and mental
maturity, their sexes and age levels.
No two individuals are exactly alike. All individuals have
different performances, fitness attributes, lifestyles,
nutritional preferences, and they respond to exercise
and its physical and social environments and their own
unique way. It is therefore essential that the exercise
programs caters to these individual needs and
preferences.
B. ADAPTATION – Is the way the body responds to the
training program. The parts of the body that are actively
stressed during exercise adapt to those stresses, leading
to an increase in performance.
C. OVERLOAD- Indicates that doing “more than the
usual” is necessary if benefits are to occur. In order for
the muscles (including the heart muscles) to get
stronger, it must be overloaded or worked against a load
greater than the usual. It relates to the principle of used
in that your energy systems must be stressed beyond
their normal levels of activity if they are to improve. For
the body’s systems to make these adaptations, they
must be overloaded. Just taking part in an activity will
not cause any improvements in fitness, as the body will
not be stressed to a greater extent than normal.
For physical activity to be effective, it must be done with
enough intensity, frequency and duration.
Intensity – ( how hard ) it is defined as the difficulty
level or how vigorous and exercise should be. This is
probably the most critical of the different factors
that determine the amount of positive physical
change to take place.
Frequency – (how often) it is the number of times
one should exercise in a week. According to studies,
for one to achieve something out of ones physical
fitness activity, one should exercise at least 3-4 times
in a week. Increased frequency may be necessary for
those training for competition.
Duration – (how long) the length of time at which
the exercise program is executed. An average work-
out will last between 15-45 minutes to an hour. The
intensity of an exercise is inversely proportional to
the duration. As the intensity increases, duration
decreases and vice versa..
D. PROGRESSION – As one reaches their fitness
potentials, the rate of improvement begins to plateau.
The overload imposed on an athlete must be
progressive. If a training program stays at the same
intensity for a whole year, adaptations will only be
evident at the beginning, as after this the body will no
longer be overloaded.
For the initial stage of training, the habitually sedentary
individuals should have a mild to moderate entry into
the program. As the body begins to adapt to the exercise
routing, the intensity, duration, and or frequency may be
increased so as to keep up with the improvement of the
body.
It is important to progress slowly, as too rapid
progression may contribute to the development of
overuse injuries.
E. REVERSIBILITY- The adaptation that take place as a
result of training are all reversible. Adaptation to
endurance training can be lost more quickly than it takes
to achieve them while strength gains are lost more
slowly. The principle of reversibility is another way of
stating the principle of disuse. If your energy systems are
not utilized, it deteriorates to a level congruent to your
level of activity. It indicates that disuse or inactivity
results in loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need
to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we
“store” fitness.
The principle states that if an individual stops to exercise,
the body returns to its initial level of fitness.
F. SPECIFICITY – In order for a training program to be
effective it must be specific for the sport and position of
the performer. It indicates that you must train specific
energy system and specific muscle groups in order for
them to improve.
2 Types of Specificity
Metabolic Specificity- involves training a specific
energy system.
Neuromuscular Specificity – involves training
specific muscle group.
Special Considerations:
The program must be specifically planned in terms of
the sports itself.
The program must be geared specifically to the
individual using it.
G. RECOVERY –It is during the recovery sessions that the
adaptations to training take place. Recovery sessions
may not necessary means complete rest. Periods of
lower intensity activity will allow the body to adapt
without increasing the stress placed on it. These periods
are excellent opportunities for work on technique and
tactics.
It refers to the amount of time the body should be
allowed to rest and recover from fatigue before the next
activity begins.
H. VARIATION – Refers to the need of the body to
undergo changes. If training programs are repetitious,
athletes can soon become bored and lose their
motivation.
I. EXERCISE PRECAUTION – Prior to undertaking an
exercise program, some precautions should be followed.
Medical Examination
Warm-up
J. TIME PATTERN – Exercises should be done anytime of
the day when it is convenient for the individual and it
should be governed by the preference and the timetable
of the individual.
However, exercising one (1) or two (2) hours after a
heavy meal is not advised because it may result to
indigestion. Digestion takes place one to two hours after
a heavy meal, where blood and oxygen is needed for
good digestion. If an individual exercises at this time, the
exercised muscles will also demand more blood and
oxygen supply. As a result the blood and oxygen needed
for digestion will not be enough, thus, indigestion may
likely be experienced.