Physical Education 1

Physical Education: Its Values to the development and adjustment of the individual

 -Modern Physical Education activities are based on the natural physical education of
primitive times, Even the more recent activities, when analysed, are found to be
developed from natural activities

Although physical education was part of the general education of the Roman citizens, its
primary value was in military training.

IMPORTANCE OF PHYSICAL FITNESS

Through regular exercise, physical fitness helps the individual:

 In the proper growth of young bones and muscle,

 Improve the ability to avoid and recover from illnesses and accidents.
 Improve posture and appearance by strengthening muscles that support the body
 Minimize stress response
 Maintain proper body weight
 Prevent heart ailment
 Improve organic function
 Delay the aging process
 Feel good and younger as a human being and
 Experience joy of participation in any recreational or sports activities

PRINCIPLE OF PHYSICAL FITNESS

Physical fitness is a person responsibility, few individual other than athletes and military
personnel are actual required to participate in organized fitness programs. Most people thy
physically unfit simply because they do not get enough exercise, many do not take the time to
exercise and others try to stay fit with only light, infrequent activity.

A person physical fitness is determined by such factors as age, heredity their behaviour can help
them become physically fit and stay that way , Individual ‘s vary greatly in their capacity for
physical fitness, but most anyone can improve by exercising regularly.

SPECIFIC COMPONENTS OF PHYSICAL FITNESS

1. Organic Vigor- refers to the soundness of the heart and lungs which contributes to the ability
exist disease.

2. Endurance- is the ability to sustain long continued contractions where a number of muscle
hips are used: the capacity to bear or last long in a certain task without undue fatigue.

3. Strength- is the capacity to sustain the application of force without yielding or breaking the
type of the muscles to exert efforts against resistance.

4. Power- Refers to the ability of the muscles to release maximum force in the shortest period of
time.

5. Flexibility- is the quality of plasticity, which gives the ability to do a wide range of
movement.
6. Agility- is the ability of the individual to change direction of position in space with quickness
and lightness of movement while maintaining dynamic balance.

7. Balance- is the ability to control organic equipment neuro- muscular, a state of equilibrium

8. Speed- is the ability to make successive movements of the same kind in the shortest period of
time.

9. Coordination- is the ability to integrate the body parts to produce smooth motion

HEALTH BEENEFITS OF EXERCISE AND PHYSICAL ACTIVITY

1. Reduce the risk of premature death.

2. Reduce the risk of developing and /or dying from heart disease
3. Reduce high blood pressure of the risk of developing high blood pressure
4. Reduce high cholesterol or the risk of developing high cholesterol
5. Reduce the risk of developing colon cancer and breast cancer .
6. Reduce the risk of developing diabetes
7. Reduce or maintain body weight or body fat
7. Build and maintain healthy muscles, bones and joints
8. Reduced depression and anxiety
9. Improve psychological well being
11. Enhanced work, recreation, and sports performance.

THE FOUR TYPES OF DEVELOPMENT

1. ORGANIC

This is the development of power and endurance in the heart, lungs, heart- regulating
mechanism, and digestive and eliminating organs. These various organs gain power and stamina
from use.

2. NEUROMUSCULAR

The development of skills and coordination required in the mastery of life’s varied
activities can be directly attributed to physical education; also to the development of strength in
the skeletal muscles used in such coordination of team and individual sports of later years.

3. INTERORETIVE

This type of development strength the thinking, interpreting and problem solving
processes of the individual; It starts with the exploratory play of infancy and childhood and
continues through all physical education activities as well as others. It is developed particularly
in team sports, through learning and rules and signals and the especial techniques such as skills
in pitching a curve ball; executing particular football block, or diagnosing the opponent’s offense
quickly.

4. EMOTIONAL

The development and maturing of impulses and emotions through activities which give
them expression under natural controls such as officials, rules , tradition, and the persons desire
to stay in the game and play are inherent in team sports where fear, anger, joy and other powerful
emotions are experienced.
OBJECTIVES OF PHYSICAL EDUCATION

The following objectives of Physical Education are viewed and stated in terms of their
contribution to the outcomes of education and which justify the existence of physical education
in the curriculum

PHYSICAL DEVELOPMENT

Through carefully selected physical education activities, an individual who participates actively
will developed and maintain good health and high level of physical fitness.

SOCIAL DEVELOPMENT

Participation in Physical Education activities provides opportunities for the acquisition , practice
of desirable social traits necessary for adjustment to happy living and to the social life in general.
Some worthwhile traits are
 Friendliness
 Cooperation
 Respect for the rights of others
 Good sportsmanship
 Good leadership and followership
 Honesty in group competition

EMOTIONAL DEVELOPMENT

The informal nature of physical education offers opportunities for the development of
expression and emotional traits heeded for emotional mastery like;
 Self confidence
 Self-control
 Self-reliance
 Courage
 Determination
 Personal Discipline

MENTAL DEVELOPMENT

Through participation in Physical Education activities the individual develops his mental
capacities as he learns the mechanical principles of underlying movement, as the learner acquires
knowledge and understanding of rules and strategies of games and sports as well As dance
instruction, as he discover ways of improving his movements in gymnastics and dance and the
ability to analyse and give judgement.
CHAPTER 11

PHYSICAL FITNESS AND TESTING

What is Physical Fitness?

Physical fitness is a combination of medical fitness (body soundness) and dynamic fitness
(capacity for action). A physically fit person is free from disease and can move and perform
efficiently. Neither good health nor physical proficiency alone constitutes physical fitness, which
combines both qualities. Another factor is emotional factor. This is readily apparent in athletic
contests, where good performance requires self-discipline, effective teamwork, and the ability to
remain calm under stress.

TEST ITEMS PHYSICAL FITNESS

COMPONENTS BEING
TESTED
Standing Long Jump Leg strength and Power
Bent Knee Curl-ups Abdominal Strength and Endurance
50 Meter Sprint Speed
Regular Push-ups Male) Arm strength and Endurance
Knee Push-Ups (Female) Arm strength and Endurance
Shuttle Run agility
Sit and Reach Trunk Flexibility
1000 Meter Run Cardio- Respiratory endurance
Three Minute step test General Endurance

Test no. 1
Rules
 Allow two successive fair trials within the testing period
 The measurement is made from the take-off line to the heel of the foot closer to
the take-off board or line
 Attempt where the performer losses his balance and fall back backward is not
counted
 Taking beyond the take – off line is considers foul

Common faults
 The performer takes more than one swing of the arms
 The performer does not keep both of his feet behind the front edge of the take-off
board or line in the start of the jump
 Bouncing and taking several steps before jumping
 Both feet or performer are not parallel at the take -off
Test no. 2

BENT-KNEE CURL-UPS

Rules;

 Only one trial shall be allowed

 No testing between curl-up is permitted
 The knee must remain bent at right angle for the duration of the exercise
 The curl up shall be counted only if the performer:
. Keeps the crossed arms close to his chest and
. Returns to starting position with the upper back touching the mat or floor before curling
up again
Common faults:

 Curling up and uncurling are not performed slowly. Performer bounces off the floor when
executing the curl ups.

Test no. 3

50 Meter Sprint

Testing suggestions:

 Runner should be instructed not so slow down before the finish line.
 For motivation, schedule two runners at a time.

Test no.4
Test no. 5

REGULAR PUSH-UPS FOR MALES

KNEE PUSH-UPS FOR FEMALES

Common faults:
 When the body is not kept straight line from heels and for females the bodyis not kept
straight from hamstring
 When the elbows are not fully bent
Test no. 6.

SHUTTLE RUN

Rules:
 Do not allow the performer to throw the wooden block across the line
 Allow two trials and record the faster time.

Suggestion for the tester:

 To eliminate the necessity of returning the blocks after each trial, start the runners on
alternative side.
 If the Testers have stopwatch, It is practicable to have two or more students running
at the same time.

Test no. 7

SIT AND REACH

Common Faults:
 Trunk flexion movements are not slowly and gradually
 Fast jerky motion are made
 Knees are not keep straight
 Finger tips on tape measure are not even, with one hand pushed further than the other.
Test no. 8

THREE MINUTE STEP TEST

Note. The rate 96 steps per minute for the body and 88 steps per minute for the girls for the
duration of 3 minutes.