PHYSICAL EDUCATION 101

PHYSICAL EDUCATION
.Abbr. PE

Education in the care and development of the human body, stressing athletics and
including hygiene.
Training in the development of and care for the human body; stresses athletics; includes
hygiene
Education knowledge acquired by learning and instruction; it was clear that he had a
very broad education
Is an integral part of educational program designed the optimum development of an
individual through total body movement in the performance of properly selected physical
activities.. By Dr. Carmen Andin

Fitness

The state or condition of being physically sound and healthy, especially as the result of
exercise and proper nutrition.
A state of general mental and physical well-being.
The state of being suitably adapted to an environment.
A measure of the ability of a person to perform certain tasks.
(The American Heritage Medical Dictionary)

COMPONENTS OF PHYSICAL FITNESS

HEALTH RELATED COMPONENTS: Those factors that are related to how well the systems
of your body work.

1. Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to
supply oxygen to working muscles during exercise.
2. Body Composition: The relative percentage of body fat compared to lean body mass
(muscle, bone, water etc.)
3. Flexibility: The range of movement possible at various joints.
4. Muscular Strength: The amount of force that can be produced by a single contraction of
a muscle.
5. Muscular Endurance: The ability of a muscle group to continue muscle movement over
a length of time.
SKILL RELATED COMPONENTS: Those aspects of fitness which form the basis for
successful sport or activity participation.

1. Speed: The ability to move quickly from one point to another in a straight line.
2. Agility: The ability of the body to change direction quickly.
3. Balance: The ability to maintain an upright posture while still or moving.
4. Coordination: Integration with hand and/or foot movements with the input of the senses.
5. Reaction Time: Amount of time it takes to get moving.
6. Power: The ability to do strength work at an explosive pace.

EXERCISE TYPE

(by Health line, Human Kinetics)

Two categories:

1. Aerobic the word aerobic simply means with oxygen. Aerobic activities last longer
than two minutes and use energy sources produced with the aid of oxygen. Some
examples of aerobic exercise are cycling, running and swimming.
2. Anaerobic Anaerobic means without oxygen. Anaerobic activities last less than two
minutes and rely on energy that is immediately available and not dependent on oxygen,
such as glucose present in the blood. Examples of anaerobic exercise are sprinting and
weightlifting.

IMPORTANCE OF AEROBIC & ANAEROBIC EXERCISES

1. Its important to understand your response to the exercise you choose.
2. Understand your current health status.
3. Have a lifestyle that will support you new activities
4. Know your goals, and be able to adjust to new challenges.
5. To understand that by exercising you are decreasing your risk factors for chronic
diseases, and that the amount of exercise you need to do to is significantly less than what
youll need for attaining a high physical fitness level.

FIVE DIFFERENT COMPONENTS OF EXERCISE

(Mode, intensity, duration, frequency, and progression) so that you will better understand how to
create a program.

Components of the
Description Example
exercise plan
Mode Type of exercise Walking, golfing, swimming
Intensity Amount of energy used Low to moderate level: 60 to 90%
of maximum heart rate (HRmax)
Duration Length of exercise session 30-to 60-minute sessions per day
Frequency How often exercise sessions occur 4 sessions per week
Progression An increase or change in the mode, Increase intensity from 60% to
intensity, duration, and frequency over a 80% HRmax; duration from 30 to
certain period. 60 minutes; frequency from 4 to 4
sessions per week

Mode
The mode is one of a grouping of activities ranging from very low-energy work (such as
billiards) to very high-energy exercise (such as long-distance running) we use the mode to
identify the type of exercise you are doing.

Intensity
The intensity of the exercise will determine the total calories burned, which is directly linked to
the duration of the activity. For most people who are not currently exercising or doing very little
exercise.

Duration
Your exercise endurance level is dependent on the duration of the activity in which you are
participating. The leading authorities recommend doing at least 30 minutes of continuous aerobic
activity on most days of the week. Again, start slowly and progress as tolerated.

Frequency
The frequency of exercise is interdependent on the intensity and the duration of that specific
activity.
For example, if you are planning on exercising five days a week with 40-minute sessions per
day, but you are unable to stick to this regimen, you can gain similar health benefits from
splitting the exercise up throughout the day (such as 20 minutes in the morning and 20 minutes
in the afternoon). The most important factor is doing the exercise.

Progression
Your rate of progression in your exercise program will be highly dependent on your health
status, choice of exercise, age, medications, and goals. Divide this component of exercise into
three general stages: (1) the initial stage, (2) the improvement stage, and (3) the maintenance
stage.

BENEFITS OF BEING PHYSICALLY FIT

1. PHYSICAL FITNESS gives a person an improves quality of life so that he is able to
perform all his work without fatigue and have extra energy to engage in recreational
activities for self satisfaction and enjoyment. As a PHYSICALLY FIT person, he exhibits
 muscular strength and endurance, flexibility, cardiovascular fitness and more lean body
mass.
2. PHYSICAL FITNESS through regular exercise gives you a healthier heart.
- There is an increase in the amount of blood your heart can pump.
- When body is at rest, the heart rate is lower.
3. PHYSICAL FITNESS through regular exercise reduced body fat and prevents obesity.
4. PHYSICAL FITNESS through regular exercise proves beneficial for those with diabetes
and arthritis.
5. PHYSICAL FITNESS through regular exercise gives you an improved outlook diabetes
in life ;
- Helps you manage stress
- Leaves you feeling more energetic
- Helps you sleep well
- Improves self-image and self-confidence
SOME HELPFUL TIPS BEFORE STARTING TO EXERCISE
1. Wear comfortable clothes to allow movements.
2. At least flat shoes should be worn, preferably rubber shoes.
3. Do the exercise routine preferably in the morning or at least 2 hours after food intake.
4. Exercise in a well ventilated place.
5. Drink fluids before, during and after the exercise.

GENERAL GUIDELINES FOR EXERCISE

F FREQUENCY -how often should you exercise? Exercise at least 3x a week.
I INTENSITY -How difficult should the exercise be.
-how difficult the heart works to cope with the demands of
exercise. For increased intensity use large muscles, do faster
movement, use more muscles groups, or do power moves. To
decrease intensity do slower movements, less range (smaller) of
motion, less muscle group.
-intensity of the workout or target heart rate should depend on the
age and fitness level of the person.
Beginners - 60 65%
Intermediate - 70 75% or General Population
Advance - 80 90% or Fit Individuals

THE HEART RATE

1. Resting HR taken early in the morning after waking up
2. Target HR computed based on age and fitness level
3. Recovery HR taken 5 minutes after exercising
4. Maximal HR computed according to age
 FORMULA TO GET THE TARGET HEART RATE
220 - constant
- AGE
= Maximum Heart Rate
X % intensity
= target Heart Rate
T TIME - How long should one exercise
-Exercise time to be effective and aerobic in nature should vary from 20 to
45 minutes (within THR zone) excluding the warm-up and the cool down.
T - TRAINING - What program should you engage in
-Type of exercise or training will vary according to individual preference.