PHYSICAL EDUCATION

 Instruction in the development and care of the body

ranging from simple calisthenics exercises to a course of
study providing training in hygiene, gymnastics and the
performance and management of athletic games.
PROPER ETIQUETTE AND SAFETY
IN THE USE OF FACILITIES AND
EQUIPMENT
1. Take care in using facilities and equipment

2. Only use equipment that you already known how to

use.
3. Be alert and aware the training area

4. In performing exercises and movement in general,

practice good form first.
5. Bring back all equipment in place after use

6. Do not hug the equipment

7. RETURN THE EQUIPMENT PROPERLY,
OR LEAVE THE VENUE CLEAN
8. CHECK YOURSELF- PRACTICE
PROPER HYGIENE AND CLEAN
9. MOVE ON THE DOUBLE, DO NOT
LOITER AROUND THE VENUE OR HANG
ON THE EQUIPMENT DOING NOTHING
10. REMEMBER TO BE NICE, AS A
GENERAL RULE.
OPTIMIZATION OF ENERGY
SYSTEM
Energy comes from what we eat which are in the form of:
1. Carbohydrates- our muscles live and store
carbohydrate in what is known as Glycogen.
is used as fuel by the body when it is broken down a
glucose
2.Fat – it serves as insulation for the body to prevent heat
loss.
3. Protein- used for the repair and growth of body tissue
HEALTH BEHAVIORS, HEALTH
RISKS FACTORS, AND PHYSICAL
ACTIVITY ( PA)
Health Behaviors:
1. Eating Behavior- proper nutrition, choice of food

2. Sleep- rest, sleep and relax

3. Stress management

4. Post –traumatic stress- caused by an unnaturally

traumatic experiences, leading to the disruption of a
person’s ability to cope and function effectively.
CHRONIC STRESS- OCCURS SOMEONE
EXPERIENCES REPEATED AND CONTINUING
DEMANDS THAT INHIBIT THE PERSON’S
FUNCTION.
HEALTH RISK FACTORS:
1. FAMILY HISTORY
2. CIGARETTE SMOKING
3. HYPERTENSION ( HIGH BLOOD)
4. HYPERCHOLESTEROLEMIA ( HIGH
CHOLESTEROL COUNT)
5. IMPAIRED FASTING GLUCOSE LEVELS (HIGH BLOOD
SUGAR)
6. OBESITY
7. SEDENTARY LIFESTYLE ( PHYSICAL INACTIVITY)
PHYSICAL ACTIVITY
PERFORMANCE
- Directly related to eating behaviors, rest, sleep, and
relaxation, stress management, and health risk factors.
HOW TO SELF ASSESS HEALTH-
RELATED FITNESS ( HRF)
STATUS?
1. Body composition ( Body Fat Percent)- refers to the ratio
between lean body mass and fat body mass.
2. Muscular endurance- measures muscular strength

3. Cardio-respiratory endurance- response to submaximal

workload heart rate, estimate maximal oxygen uptake,
4. MUSCULAR STRENGTH- REFERS
TO THE GREATEST AMOUNT OF FORCE
THAT CAN BE GENERATED FROM A
SINGLE MAXIMAL EFFORT.( USING OF
WEIGHTS)
5. FLEXIBILITY- REFERS TO THE
RANGE OF MOTION OF A JOINT.
HOW TO SET FITT GOALS BASED ON TRAINING
PRINCIPLES TO ACHIEVE AND/OR MAINTAIN HRF.

1. OVERLOAD PRINCIPLE-relies on the premise that to

improve, the muscles must produce work at a level that
is higher than its regular workload.
Frequency-refers to how often the exercise is done.
Intensity- refers how hard the activity or exercise is.
Time- refers to duration or how long the exercise will
take.
Type- refers to a kind of activity or exercise.
2. PROGRESSIVE PRINCIPLE- MEANS THE BODY
ADAPTS TO THE INITIAL OVER LOAD, THE OVERLOAD
MUST BE ADJUSTED AND INCREASE GRADUALLY.
3. RECOVERY PRINCIPLE- ADAPTATION TO PHYSICAL
ACTIVITY OCCURS GRADUALLY AND NATURALLY, BUT
TIME MUST BE ALLOWED FOR THE REGENERATE AND
BUILD.
4. REVERSIBILITY PRINCIPLE- ALL GAINS DUE TO
EXERCISE WILL BE LOST IF ONE DOES NOT CONTINUE
EXERCISE.
5. SPECIFICITY PRINCIPLE- STATE THAT EACH FORM OF
THE ACTIVITY WOULD PRODUCE DIFFERENT RESULT.
6. VARIATION PRINCIPLE-
7. INDIVIDUALIZATION PRINCIPLE-
8. MAINTENANCE PRINCIPLE
HOW TO OBSERVE PERSONAL
SAFETY PROTOCOL
1. Dehydration- loss of fluid occur in exercise through
sweat, breath and urine.
2. Overexertion- form of any exercise greater than the
capacity of a individual to handle.
3. Hypothermia- training in a cold environment , condition
of low core body temperature.
4. Hyperthermia- heat illness- is a product of loosing too
much water heating up because of exercises.
HOW TO ORGANIZE FITNESS
EVENT FOR A TARGET HEALTH
ISSUE OR CONCERN
1. Identify a goal, target, or health issue to address.

2. Do your research

3. Identify a location or venue

4. Build your team

DESIGNING A PERSONAL
FITNESS PLAN
1. set a goal
2. Select activities
health-related components of fitness
a. Fun and interest

b. Your current skill and fitness level

c. Time and convenience

d. Cost

e. Special health need.

3. Set a target each of the activity (FITT)
4. Set a system of mini Goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment