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What is 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.

What are the aspects develop in Physical Eduction?

Physical Education (PE) develops students’ competence and confidence to take part in a range of physical
activities that become a central part of their lives, both in and out of school.

A high-quality PE curriculum enables all students to enjoy and succeed in many kinds of physical activity.
They develop a wide range of skills and the ability to use tactics, strategies and compositional ideas to
perform successfully. When they are performing, they think about what they are doing, they analyse the
situation and make decisions. They also reflect on their own and others’ performances and find ways to
improve upon them. As a result, they develop the confidence to take part in different physical activities
and learn about the value of healthy, active lifestyles.

Discovering what they like to do, what their aptitudes are at school, and how and where to get involved
in physical activity helps them make informed choices about lifelong physical activity. PE helps students
develop personally and socially. They work as individuals, in groups and in teams, developing concepts of
fairness and of personal and social responsibility. They take on different roles and responsibilities,
including leadership, coaching and officiating. Through the range of experiences that PE offers, they
learn how to be effective in competitive, creative and challenging situations.

Our aims are to:

encourage a healthy and active lifestyle throughout the school body

nurture sportsmanship in all aspects of competition

widen each student’s sporting experience and enjoyment

create a passion for active recreation and sport

assist students in reaching their physical potential in a variety of sporting environments.


What is Physical Fitness?

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of
sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,
moderate-vigorous physical exercise, and sufficient rest.

Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities
without undue fatigue. However, with automation and changes in lifestyles physical fitness is now
considered a measure of the body's ability to function efficiently and effectively in work and leisure
activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

What are the Three Different Body Types?

The three different body types are: ectomorph, endomorph, mesomorph. Each has their own typical
characteristics that can help you determine which body type you have. Then you will be able to adjust
your training and eating habits accordingly to reach your fitness goals.

1. Ectomorph Body Type

Typical Characteristics:

Long and lean

Delicate frame

“Hardgainer” – Finds it difficult to build muscle and fat

Body similar to a marathon runner

Fast metabolism

Training:

If you have the ectomorph body type, then you will find that it is difficult for you to gain muscle as well
as fat. To help with this, try focusing on compound movements as opposed to isolated movements. This
is because you will use more muscle groups in the one exercise.
For example, the bench press works out muscles in your chest, shoulders and triceps using your
shoulders and elbow. In contrast, the bicep curl is an isolated movement that only uses the bicep.

While you shouldn’t completely shun isolation movements from your training, your main focus should be
on the big compound exercises. Then use isolation movements as accessories or to finish a workout.

Nutrition:

Those with the ectomorph body type are able to get away with eating more carbs than endomorphs and
mesomorphs. However, this doesn’t mean that you can eat whatever you want and not have it affect
your body.

That being said, it is best to stick to complex carbs that can leave you feeling fuller for longer. It will also
help to push protein to your muscles to help them to grow. This includes brown rice and brown bread.

Notes:

As ectomorphs can find it quite challenging to pack on size, it may be beneficial to use additional
supplements in conjunction with a healthy and well-rounded diet. Supplements such as BCAAs or protein
shakes could give you that extra boost.

2. Endomorph Body Type

Typical Characteristics:

Stocky build

Wider body

Stores fuel (both muscle and fat) in the lower half of their bodies

Has more muscle as well but usually, this comes with more fat
Has the best strength advantage out of the three different body types but may find it difficult to stay lean

Slow metabolism

Training:

To help shock the body into losing fat, it is best for endomorphs to up their intense aerobic exercise by
focusing on interval training such as HIIT (high-intensity interval training) over LISS (low-intensity steady
state cardio).

They should train their overall body to see results and not just focus on one area.

To further enhance their metabolism, endomorphs should include both hypertrophy (muscle building –
heavy weight, fewer reps) with conditioning. This way, your metabolism will be fired up, even hours after
your training is done.

Nutrition:

Endomorphs do need to have a stricter eating plan than the others. Unlike ectomorphs, those with the
endomorph body type should eat fewer carbs and increase their higher protein intake. They should avoid
simple carbs like white bread and eat more complex ones.

Notes:

Stress levels can cause endomorphs to keep fat around their midsection. To help with this, you should
avoid overtraining so that your body can properly recover. Also, get your beauty sleep.

Mesomorph Body Type

Typical Characteristics:
Middle of the body types

Can be lean and muscular simultaneously

Natural athletics build with well-defined muscles

Training:

In between ectomorph and endomorph is the mesomorph body type. Mesomorphs find it easier to build
muscle and lose fat than the ectomorphs and endomorphs respectively.

This is why the mesomorph body type means that you do not have to go insanely heavy on the weights
to get results. You can lift moderately and still progress.

However, it is also best to include some aerobic exercise as well, because while they can lose fat easier
than mesomorphs, it doesn’t mean that they are completely immune. Aerobic exercise with help get
your heart rate up and your blood pumping.

Nutrition:

If you have a mesomorph body type, your eating plan should include equal amounts of protein and fat,
with a moderate amount of carbs making up the rest. Like I mentioned with the ectomorph and
endomorph body type, you should still focus on complex carbs to help give your body energy and keep
full in a sustainable and healthy way.

Locomotor skills are the basic ways to move, the building blocks of coordination. Help your child practice
these important skills: walking, galloping, jumping, hopping, side-sliding, leaping and skipping. Start
gradually with walking (the easiest) and steadily advance to skipping (the most difficult).

This is a perfect transition activity, during a play date when things aren’t going well. Put on some favorite
music and turn the living room into an exercise studio. Most are intense exercises, so allow rest time
between skills. Most children naturally build up their skills over time just getting around their
neighborhood — but a little indoor locomotion in the winter months certainly can’t hurt.
Learning tips

A few tips to help children learn each locomotor skill:

Walking: Use smooth, straight steps with arms swinging gently in opposition of feet. Practice different
kinds of walks: low with bent legs, high on tippy toes, fast like a robot, or slow like moving through
honey.

Galloping: One foot is the leader, and the other foot follows behind. Don’t forget to do both sides!

Jumping: With feet close together, push off with both feet and land on both feet. Can you make the
landing quiet? How high can you jump? How many times in a row? This is a good time to try jumping
rope.

Hopping: With one foot on the ground, push with toes. How fast can you hop? How slowly? Is one side
harder than the other?

Side-sliding: Move sideways with one foot leading (a sideways gallop). Have your kid spread his or her
arms wide and get some air in the middle of the slide.

Leaping: Go over an object leading with one foot and landing on the other.

Skipping: March with knees high; each time one knee is in the air, hop on the other foot — step/hop,
step/hop, step/hop.

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