This document discusses the importance of physical education and physical fitness. It provides 7 reasons why physical education is important in school, including promoting good health, preventing disease, building muscle strength and fitness, promoting academic learning, building self-esteem, developing cooperation skills, and promoting an active lifestyle. It also outlines the components of physical fitness, including health-related components like cardiovascular fitness and flexibility, as well as skill-related components like speed and agility. The document provides details on aerobic exercises, warm-ups, cardio phases, cool-downs, and calculating target heart rate zones. Finally, it discusses factors of nutrition, diet, and lifestyle that can impact physical fitness.

1. PHYSICAL EDUCATION
PHYSICAL FITNESS ACTIVITIES

2. PHYSICAL EDUCATION
Is the integral part of school
curriculum, that aims to develop the
physical, mental, social, emotional and
spiritual aspects of an individual; through
well selected physical activities that will
help students attain and maintain their
well-balanced life.

3. 7 Reasons why Physical Education is
Important in School
Mr. Wood’s ~ Mohawk 6

4. 1. Good Health
The value of physical fitness can
never be overstated. It’s only in
physical educational classrooms that
students learn the value of taking care
of themselves thru proper grooming,
healthy eating and regular exercise.

5. 2. It’s a preventive measure against disease
Many doctors today agree that
obesity is a serious health risk. Without
any form of diet management and control
with the numerous processed food
students intake everyday compounded by a
sedentary lifestyle.

6. A student’s health can easily be at
risk to many diseases like chronic heart
disease, hypertension and diabetes.
Physical education in school is a
preventive measure to teach students
the value of regular exercise.

7. 3. It’s a Program for muscle strength and fitness
• Physical education develops the student’s
motor skills and hand-eye coordination.
• It also develops the upper body muscles
through activities like doing push up as well the
lower body muscles through stationary jumping
jacks, 3min running and jumping exercises.
Programs usually have core training exercises also
like doing abdominal crunches.

8. 4. It promotes academic learning.
Physical health allows students to function
even better in classrooms. A good cardiovascular
system developed from regular exercise
promotes excellent blood and oxygen
circulation. This means more nutrients circulate
through out the body which includes the brain.
This circulation produces longer attention span
during classes allowing longer concentration and
absorption.

9. 5. It builds self esteem.
Students who are active in physical activities like
basketball, volleyball, martials arts and running
just to name a few are more confident with
themselves according to most social school
studies. It’s probably because of the self
discipline and dedication to excel in a sport that
brings out the best in students.

10. In school, the physical education program
introduces these sports activities to
students allowing them to make choices to
which sport areas they want to get
involved in.

11. 6. It develops cooperation, teamwork
and sportsmanship skill.
Most physical education programs are holistic.
The program allows student to interact together
to a common goal and that is to win and excel
physically. It brings out the competitive sides of
students working both body and mind but also
promotes sportsmanship.

12. 7. It promotes a physically active lifestyle.
The purpose of physical education is to
instill in students, at an early age, the value
of self preservation and choosing a lifestyle
that is good for both the mind and body.

13. 5. Aspects of Individual
PHYSICAL
The basic knowledge of anatomy and physiology would
help individual to appreciate and encourage in
engaging more in Physical activities; to develop to
skeletomuscular and cardio vascular and endurance
and strength, and to sustain daily life activities with out
uncle fatigue.

14. Mental
Our nervous system is divided into two;
central nervous system and peripheral
system, these two systems played a very
important role in our movements as well as
in making right decisions. Physical activities
help us to condition and develop our mind
to become more active and alert.

15. Social
To have a lot of friends and acquaintances is
something that you be proud of. One way of
gaining a lot of friends is to know their temper
and how to deal with it. There are four
temperaments; Sanguine, Choleric, Melancholic,
and Phlegmatic. PE helps us to expose ourselves
in different people knowing and applying these
things in our life would broaden the horizons of
our social life and we can say we posses a good
self esteem within us.

16. Emotional
Heart is the most sensitive part of our body. The
Bible mentioned in Jerimiah 17:9 “The heart is
deceitful above all things, and desperately
wicked: Who can know it?” Our emotion makes
us fell happy and sad, good and bad, it depends
upon our choices. PE helps us to become more
mature individuals through various physical
activities by mingling and playing with other
people.

17. 5 kinds of love
1. Eros – Romance, lowest form of love
2. Phileo – Friendship
3. Storge –
4. Agape – Unconditional love, Christian
virtues

18. Spiritual
The spiritual aspect of an individual is the
most important part to be develop. The
bible mentioned in Matthew 6:33 “But
seek ye first the kingdom of GOD, and his
righteousness; and all these things shall be
added unto you.” and in Proverbs 9:10
“The fear of the LORD is the beginning of
Wisdom….”

19. Physical education through sports activities
develop spirituality by asking and seeking help
from God before competition. Players humbly
seek the help of God to perform well and to win
the game. They even ask the help of others to
pray for their success. But the ultimate secret of
success. But the ultimate secret of success
whether you win or lose is to accept every
situation, and consider the will of GOD in your
life.

20. Benefits of being knowledgeable in PE
Being knowledgeable with proper understanding
of PE activities will help you become more
flexible and versatile individual you will
experience a more healthier and happier life, a
life that is free from stress, burnout, insecurities,
and boredom. You will look young, feel young,
and feeling good all the time

21. Physical Fitness
Physical fitness comprises two related concepts:
general fitness (a state of health and well-
being), and specific fitness (a task-oriented
definition based on the ability to perform
specific aspects of sports or occupations).
Physical fitness is generally achieved through
correct nutrition, exercise, hygiene and rest.

22. Physical fitness-is a state of well-being with low
risk of premature health problems and energy to
participate in a variety of physical activities.
Fitness – commonly defined as the capacity to
carry out the day’s activities without undue
fatigue.

23. Importance of Physical Fitness
1. You’re more likely to live a long and healthy life.
Regular exercise reduces the risk of developing
heart disease, high blood pressure, high cholesterol,
type 2 diabetes and certain types of cancer. It also
reduces the risk of having a stroke. In one eight year
study of more than 20,000 men, those who were
lean but unfit had twice the risk of death as those
who were lean and fit.

24. 2. You’ll have more energy, strength and stamina.
People who complain that they don’t have
enough energy to exercise fail to realize that
working out gives you energy. In one study,
middle-aged women who lifted weights for a
year became 27% more active in daily life than
before they started lifting weights. Regular
exercise also increases your strength

25. If you try and lose weight simply by dieting. You’ll lose
some muscle along with any body fat you lose and
you’ll slow down your metabolism. If your weight loss
program includes exercise, you’ll lose body fat
without losing muscle and without slowing down
your metabolism. If you’re currently at a healthy
weight, regular exercise will help you avoid putting on
excess body fat in the future.
3. You’ll keep excess body fat off.

26. 4. You’ll keep your bones strong.
Both men and women start losing bone mass
around age 35. lifting weight can not only stop
the loss of bone mass, but in some cases it can
even reverse it. This drastically reduces the risk
of osteoporosis. Weight bearing exercises like
walking and running also help keep bones
strong.

27. 5. You’ll prevent or reduce low back pale.
Strengthening your abdominal and lower back
muscles can help prevent low back pain, and it
can also reduce discomfort if you already suffer
from this pain.

28. You might also be able to avoid back surgery by
strengthening your abdominal and lower back
muscles. In one study, 35 of 38 people who had
been recommended for back surgery were able
to avoid surgery by following an aggressive
strengthening program.

29. 5. You’ll keep your mind sharp.
Multiple studies have confirmed that regular
exercise is one of the best things you can do for
your mind. Regular exercise improves brain
function, which helps prevent dementia and
Alzheimer’s disease.

30. 7. You’ll improve your mood.
A large amount of research shows that you have
a better sense of well-being following a workout.
Thanks to chemicals released in the brain during
exercise, feelings of depression, anxiety, stress
and anger are diminished during workout.

31. 8. You’ll get sick less often.
Both aerobic exercise and weight lifting
strengthen the immune system. The stronger
your immune system, the less often you’ll get
sick.
9. You’ll sleep better
People who exercise regularly fall sleep faster
and wake up less often during the night than
people who are sedentary.

32. 10. You’ll enjoy life more.
Life is much more enjoyable when you’re fit and
health. You look good and you feel good, and
you’re more productive in everything you do.
Why is physical fitness important? Because
many common health problems are the result of
a sedentary lifestyle and they can be minimized
or prevented by improving your physical fitness.

33. Components of Physical Fitness

34. a. Health Related Components
Those factors that are related to how well the systems of your
body work.
• Cardiovascular Fitness The ability of the circulatory system
(Heart and Blood vessels) to supply oxygen to working muscles
during exercise.
•Body composition. The relative percentage of body fat
compared to lean body mass (muscle, bone water, etc.
• Flexibility : The range of movement possible at various joints.
•Muscular strength: The amount of force that can be produced
by a single contraction of a muscle.
•Muscular endurance the ability of a muscle group to continue
muscle movement over a length of time.

35. b. Skill Related Components
Those aspects of fitness form the basis for successful sport or
activity participation.
-Speed: The ability to move quickly from one point to another in
a straight line.
-Agility. The ability of the body to change direction quickly
-Balance: The ability to maintain an upright posture while still or
moving
-Coordination. Integration with hand and/or foot movements
with the input of the senses.
-Reaction Time. Amount of time it takes to get moving.
-Power: The ability to do strength work at an explosive pace.

36. Importance/Benefits of Aerobics
1. Control body fat
2. Increases resistance
3. Increase general stamina
4. Decreases tension and aid in sleeping
5. Reduction of risk developing common
aches/pains
6. Reduction of pre-mature death

37. Proper Sequence of Aerobic exercises
program
Cardio or Aerobic Phase
(Low/high impact exercises,
- Lower and upper extremities)
 Post Cardio
Cool Down

38. Warm-up
•Description:
•Slow pace movement, low impact movement.
•Purpose:
•Increase blood flow and body temperature.
•Reminder:
•Start with slow and easy movement

43. Cardio and Aerobics Phase
•Continuous movements, and use group of
muscles and travelling steps.
•Elevate heart to training level for improvement.
•Listen to your body. Too high intensity and
impact may increase risk of injury.

47. Post Cardio
•Slow down exercises routine to
lower heart rate, and followed by
static stretches movements.
•Strengthen and tone the muscles,
improve flexibility.
•Avoid ballistic stretches, deep static
stretches is beneficial.

51. Cool Down
•Combination of variety of exercises to
tone the big muscles is advised. Floor
exercises and kinds of crunches are
effective.
•Decrease the heart rate and smooth
transition.
•Continue with slow movement to
prevent dizziness and headaches due to
blood pooling on the legs.

55. KARVONE FORMULA
•220 - constant value in the formula,
representing the heart’s anatomical and
physiological limits.
•Minus Age – present age – factors that
influences heart rate.
•Minus Resting Heart Rate – heart rates vary
•Multiplied by 60% and 90% - your maximum
heart reserve.

56. Example of calculating the THR
22(MHR)
-16 (age)
204
-74 (RHR)
130
X 0.6 (60% MHR)
78
+74 (RHR)
152

57. 220 (MHR)
-16 (age)
204
-74(RHR)
130
X 0.9(90% MHR)
117
+ 74 (RHR)
191
Note: Exercise training range would be 152 – 191 bpm

58. Nutrition:
Proper Diet
•Right Nutrients
•Approximate calorie expenditures of
various activities
•Problems of overacting
•Health risk of being overweight
•Physiological factors of overweight

59. Factors
•Smoking
•Drugs
•Junk Foods
•Alcohol
•Gambling
•Sedentary Life