Janna C.

Dela Peña September 23, 2019

PCAS-O6-102P Prof Abed Varquez

Movement Enhancement

Physical Education

•Physical Education is "education through the physical". It aims to develop students’

physical competence and knowledge of movement and safety, and their ability to use
these to perform in a wide range of activities associated with the development of an
active and healthy lifestyle. It also develops students’ confidence and generic skills,
especially those of collaboration, communication, creativity, critical thinking and
aesthetic appreciation. These, together with the nurturing of positive values and
attitudes in PE, provide a good foundation for students’ lifelong and life-wide learning.

Legal Basis of Physical Education

•The concepts of physical education include improvement of physical fitness, self-

discipline, strengthened peer relationship, and improvement of self-esteem and
confidence of a person. Physical education teaches people the value of physical activity
in their lives so that they can avoid sedentary

Fitness Concept

•Total fitness: A fit person that has the ability to cope with stress and everyday strain of
modern day living, a high level of cardiovascular and muscular fitness, the ability to
maintain a positive and meaningful social relationships, and an active lifestyle includes
good habits.

Total fitness is a multi- dimensional concept that includes aspects such as emotional,
social, spiritual, mental, nutritional and physical fitness.

Components of Physical Fitness

•Cardiovascular Endurance-is the ability of the heart and lungs to supply oxygen-rich
blood to the working muscle tissues, and the ability of the muscles to use oxygen to
produce energy for movement.

•Muscular Strength-is defined as the maximum amount of force that a muscle can exert
against some form of resistance in a single effort.

•Muscular endurance-is the ability of an organism to exert itself and remain active for a
long period of time, as well as its ability to resist, withstand, recover from, and have
immunity to trauma, wounds, or fatigue. It is usually used in aerobic or anaerobic
exercise.
•Flexibility-refers to the range of motion for a given joint. The degree of flexibility that a
person has is influenced by muscles and connective tissues, like ligaments and
tendons. Stretching is a form of exercise that can lead to an increase in flexibility.

•Body Composition-is used to describe the percentages of fat, bone, water and muscle
in human bodies. Because muscular tissue takes up less space in the body than fat
tissue, body composition, as well as weight, determines leanness.

FITT Principle

•The FITT Principle (or formula) is a great way of monitoring your exercise program.
The acronym FITT outlines the key components, or training guidelines, for an effective
exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and
Type.

Definition of Terms

•Regression-regressing simply means making an exercise easier, when more parts of

your body are in contact with the floor, it's a regression.

•Progression-progression through developmental position is the use of different exercise

positions that gradually decrease the stability provided by the floor, when fewer parts of
your body are in contact with the floor, it's a progression.

•Core-those that use your trunk without support, like push-ups, sit-ups, and abdominal
crunches. These exercises strengthen and train your lower back, hips, abdomen and
pelvis to work together for better balance and stability.

•Vigorous-intense enough to cause sweating and/or heavy breathing, and/or increase of

heart rate to near maximum.

•Moderate-those that get you moving fast enough or strenuously enough to burn off
three to six times as much energy per minute as you do when you are sitting quietly, or
exercises that clock in at 3 to 6 METs.

•Intensity-is the amount of physical power (expressed as a percentage of the maximal

oxygen consumption) that the body uses when performing an activity. For example,
exercise intensity defines how hard the body has to work to walk a mile in 20 minutes.

•Supine Position-means lying horizontally with the face and torso facing up, as opposed
to the prone position, which is face down. When used in surgical procedures, it allows
access to the peritoneal, thoracic and pericardial regions; as well as the head, neck and
extremities.
•Prone Position-is a body position in which the person lies flat with the chest down and
the back up. In anatomical terms of location, the dorsal side is up, and the ventral side
is down.

Healthy Eating Habits

•Six Major Nutrients

♥Carbohydrate-any one of various substances found in certain foods (such as bread,

rice, and potatoes) that provide your body with heat and energy.

♥Protein-a substance found in foods such as meat, milk, eggs, and beans that is an
important part of the human diet.

♥Lipid (fat)-any one of various substances that contain fat and that are important parts
of living cells.

♥Water-it is required in amounts that exceed the body's ability to produce it.

♥Vitamins-a natural substance that is usually found in foods and that helps your body to
be healthy.

♥Minerals-is a chemical element required as an essential nutrient by organisms to

perform functions necessary for life.

•Eating Practices

♥Get moving-exercise is an essential component to any weight loss program and may
well be the number one key to maintaining the loss.

♥Join a weight loss program-there is nothing at all wrong with admitting that you need
the help of a professional. Often a weight loss program led by professionals can offer
you the support and structure you need to be successful.

♥Enlist support-join forces with friends, co-workers or family members and work towards
a healthier weight and lifestyle together.

♥Hold yourself accountable-accountability is essential for weight loss success. This can
include regularly weighing yourself, setting goals and keeping track of what you eat.

♥Reduce your daily caloric intake-in order to lose weight, you must take in fewer
calories than your body needs.

•Own Eating Practices

♥Eat more fiber.

Eat more fruits and vegetables.

♥Get adequate sleep.

♥Eat breakfast.

♥Don’t completely deprive yourself of the foods that you love.

Areas or Aspects that you want to improve for yourself

•I want to improve my body because at my age 17, I look like a 12 years old kid.
Although I have a healthy body inside but in the outside it's vice-versa. They said that I
don't eat foods but I try my best I eat a lot of food but nothings happen and change. I
think I inherited it to my grandmother and in our family. We don't have fatty race so I
think that's the cause but I want to be physically fit so when I reached 18 I will take care
of my body more than I do now. I will eat healthy foods and I will do exercises.