Physical Education Reviewer Skill-related Fitness – refers to abilities that help

people learn skills.

Physical Education is an integral part of
 Agility – the ability to move quickly and
educational program design to promote
change directions.
optimum development of the individual.
 Coordination – the ability to use your eyes
Physically, socially, emotionally, and
and ears and hands to determine and direct
mentally through total body movements in
smooth movement of your body.
the proper selected physical activities.
 Power – is considered to be a combination
of strength and speed. Defined as the ability
Physical Fitness - is a state of health and well-being
to exert muscle force quickly.
and, more specifically, the ability to perform aspects
of sports, occupations, and daily activities.  Balance – being able to maintain your center
of gravity when moving or standing still. It is
Health Related Fitness - is an important part of any the ability to maintain their equilibrium.
healthy lifestyle. It encompasses aspects such as  Speed – a person’s ability to move fast
body composition, muscular strength and
endurance, flexibility, body composition and Physical Activities – it is the body movement
cardiorespiratory endurance. produced by muscle action that increases energy
expenditure.
Cardiovascular Endurance - IS THE ABILITY TO DO  Duration – the amount of time spent
EXERCISES THAT REQUIRE INCREASED OXYGEN FOR participating in a physical activity session.
A LONG PERIOD OF TIME WITHOUT STOPPING.  Intensity – refers to how hard your body is
working during physical activity.
Muscular Strength – the amount of force that the  Frequency – refers on how often exercise is
muscle groups exert during a physical activity. performed.

Muscular Endurance – the ability to continue FITT Formula

exerting muscular effort over a prolonged period of  Frequency – refers on how often exercise is
time. performed.
 Intensity – refers to how hard your body is
Flexibility – the range by which the joints can be working during physical activity.
stretched with ease of movement.  Time - how long each exercise lasts
 Type – what kind of activities you do
Body Composition – refers to the relative amount of
muscles in proportion to the amount of fats, bones, Warm Up Cooling Down Exercises Lesson 2
and other vital parts of the body Benefits of Warm Up Exercises
1. Increases blood flow to the muscles, thereby
Computing Body Mass Index (BMI) enhancing the delivery of oxygen and
𝑾𝑬𝑰𝑮𝑯𝑻 𝑰𝑵 𝑲𝑰𝑳𝑶𝑮𝑹𝑨𝑴𝑺 nutrients to the entire body;
BMI = 𝑯𝑬𝑰𝑮𝑯𝑻 𝑰𝑵 𝑴𝑬𝑻𝑬𝑹𝑺𝟐
2. Warm muscles, which promotes energy-
releasing reactions and makes the muscles
BMI Classification:
suppler;
Underweight – below 18.25
3. Prepare your muscles for more tedious
Normal weight – 18.5 – 24.9
stretching
Overweight – 25-29.9
4. Prepare the heart for an increase in activity
Obese – 30-above
 5. Prepare mental set up for the upcoming  Angular Motion – are produced by changing
heavier exercises the angle between the bones of a joint
6. Prime your nerve-to-muscle pathways to be  Dorsiflexion – the backward bending and
ready for exercise contracting of your hand or foot.
7. Prevents unnecessary stress and fatigue  Elevation – refers to movement in a superior
being placed on the muscles, heart, and direction
lungs, that can occur while engaging in  Depression – refers to movement in an
strenuous exercise inferior direction
8. Enhance the ability to learn and perform  Extension – refers to a movement that
skilled movement increases the angle between two body parts.
9. Reduce risk of acquiring injury in joints,  Flexion – refers to a movement that
muscles, and tendons decreases the angle between two body parts.
 Gliding – produce very little rotation or
The Basic Workout Outline angular movement of the bones.
 General Warm Up – consist of a gradual  Opposition – the thumb movement that
increase in intensity in physical activity (a brings the tip of the thumb in contact with
pulse raiser), joint mobility exercise, and the tip of a finger.
stretching.  Pronation – a rotational movement of the
 Sports Specific Warm Up – allow you to forearm and hand so that the palm faces
simulate at low intensity the movements you backwards or downwards.
are about to perform at higher intensity  Protraction – movement that results in
during your chosen activity. ( Jogging, portion of the body being moved forward on
Cycling, or Swimming) a plane parallel to the ground.
 Aerobic and Strength Training - Aerobic  Retraction – movement that results in the
exercises are mainly low intensity and can be protracted portion of the body being moved
performed comfortably while breathing on a parallel plane back to its original
through the nose. Strength exercises are position. (the reverse of protraction)
high intensity and require mouth breathing  Rotation – rotation towards or away from
to perform. Aerobic exercise is helpful for the center of the body.
weight reduction whereas strength exercise
 Internal Rotation (Medial) – refers to
increases muscle mass and hence, strength.
rotation towards the center of the body
 Specific Activities / Sports / Workouts
 External Rotation (Lateral) – refers to
 Cool Down - the act or an instance of rotation away from the center of the body.
allowing physiological activity to return to
normal gradually after strenuous exercise by Types of Stretching
engaging in less strenuous exercise. 1. Dynamic Stretching – increases the range of
Anatomical Types of Movements movement and the blood and oxygen flow to
 Abduction – moving a body part away from soft tissues prior to exertion.
its resting anatomical position in the coronal  Jumping rope – to jump lightly over a
plane rope that is held in both your hands
 Adduction – returning it to its normal resting  Jumping Jacks - a conditioning
position exercise performed from a standing
position by jumping to a position
 with legs spread and arms raised and  Triceps Stretch – arm stretches that
then to the original position. work the large muscles at the back of
 Squat Jumps – a jump training your upper arms.
exercise that adds a jumping motion  Side bends – involves bending your
to a traditional squat upper body to the side so you feel a
 Basic Squat- an exercise in which a gentle stretch through your waist,
standing person lowers to a position hip, and back.
in which the torso is erect and the  Abdominal and Lower Back - a type
knees are deeply bent and then rises of strength exercise that affect the
to an upright position. abdominal muscles
 Split Squat - a lower body exercise  Hamstring Stretch - extend one leg
that works one leg at a time. out in front. Then lean forward to
 Lateral Squat - a strength and feel the stretch in the back of the
balance exercise that starts by thigh. Repeat with the other leg.
standing with your feet slightly wider Don't bounce.
than your hips.  Calf Stretch – a simple stretching
 Quick Feet / High Knees – a exercise that targets the calf muscles
combination of the run in place with  Hip and Thigh Stretch - Bend the right
exaggerated knee lifts. leg so that the right thigh is parallel
 Knee Blocks – more like knee lifts with the ground and the right lower
with crossing arms leg is vertical.
 Three side steps touch the deck –  Adductor Stretch –
 Reverse Lunge – a bodyweight and  Groin Inner Thigh Stretch
leg exercise that works muscle  Front of Trunk Stretch
groups throughout the lower body  Spinal Twist Stretch
2. Static Stretching – stretching uses an  Quadriceps Stretch
external force to hold the stretch in position
 Chest Stretch – an upper body
movement that expands and
contracts the muscle in the upper
front of your torso
 Biceps Stretch – upper body
movement that expand and contract
the forward-facing muscles of the
upper arm called the biceps brachii
 Upper Back Stretch – a low impact
exercise that can increase your short-
term range of motion and reduce the
risk of straining or injuring your back
muscles.
 Shoulder Stretch – hold the elbow of
your affected arm with your other
hand