PHYSICAL EDUCATION AND HEALTH

INTRODUCTION
Health and Physical education provides students with the
knowledge and skills that will enable them to achieve and
maintain a physically active and healthful life, not only
during their time in school but for a lifetime. Health and
Physical Education are integral components of a balanced
educational program. Children who are healthy physically
active increase their chances of achieving to their highest
academic potential and are better able to handle the
demands of today’s hectic schedules.
Concept of Physical Education and Health
Physical Fitness and Health
Exercise
 Fitness
 refers to the quality of being able and suitable to do certain
task or demand. Fitness cover physical well-being, balance
mental state, emotional stability, and spritual soundness. On
the other hand health is defined as “ a state of complete of
physical, mental amd social well-being and merely the
absence of disease or infirmity”. (WHO 2003) The necessity
to relate fitness and health comes from the idea that in order
for th e individual to be a functional citizen, one must maintain
balance within all the body system (homeostasis) and the
ability to perfrom task within undue fatigue and difficulty.
 Physical activity
 involves any bodily movement caused by
muscular contraction that results in expenditure
of energy. It is usually classified according to its
purpose such as occupational, transport-related,
household and recreational.
 Exercise
 is a planned program of physical activities usually design to improve physical fitness with the purpose of increasing physical
fitness level. While physical activity is different from exercise can improve one’s well-being. It should noted that the
protection conferred by being fit is higher than being physically active.

 Regular exercise helps improve blood circulation, so that the bloodstream will be able to continuously supply oxygen and
nutrients to the vital organs of the body. Regular exercise also helps reduce stress, increase energy, control weight, and
brigthen your mood.

 A balance lifestyle helps reduce the risk of diseases and increases your chance to live longer. It makes you feel and look
good. Apart from diet and exercise, a balance lifestyle includes the following

 Enough rest and sleep.

 Optimistic outlook in real life.
 Organized and realistic priorities.
 Various interest and hobbies that develop your intellect, talents, and skills.
 Strong determination to succeed and become a responsible and responsive member of society.
 Good hygiene and healthy habits.
 COMPONENTS OF PHYSICAL FITNESS
 Physical fitness is a condition that allows
body to effectively cope with the demands
of the daily activities and still has the
energy to enjoy other active leisure
activities. In relation to health and wellness,
experts have identified several components
that an individual should maintain at an
adequate level to reamain healthy and
reduce the risk of premature death,
disease, and injury.
 1. Aerobic capacity
 it is the ability of the heart, lungs and blood
vessels to supply oxygen and nutrients to the
working muscles effectively in order to
sustain prolonged rhythmical exercise. The
ability to deliver and utilize oxygen is an
indicator of a healthy heart. Research show
that the individual who can use large
amounts of oxygen during maximal exercise
hve strong hearts, normal blood pressures,
and decreased risk for heart diseases and
diabetes. Example: Running
 2. Muscular strength
 is the ability of the muscle to generate
the greatest force. One repitition of
maximum is the heaviest load that can
be lifted in one repitition. A good
strength level protects an individual
from severe injuries when he/she slips
or falls. Example activity: Weigth lifting
 3. Muscular Endurance
 it is the ability of the muscle to resist fatigue
when performing multiple repititions of sub
maximal loads. It can also refer to the period
of time in which muscle is able to hold
contraction. Muscular endurance is needed
to deter injuries that commonly occur when
the individual is tired. Activity test or
example activities: Abdominal Curl-ups and
Push-ups.
 4. Flexibility
 Flexibility it is the ability to move the joint
without pain over its entire range of motion. It
is affected by the structure of the joint and
the muscle surrounding the joint. These
factors deteriorate over time leads to chronic
pain as an individual becomes older. An
adequate degree of flexibility is important to
prevent injury and maintain the body mobility.
It can be greatly improved by stretching.
Example: Sit and Reach and Trunk flexion.
 5. Body Composition
 it refers to the total make-up of the body
using the concept of two component models
the lead body mass and the body fat. It is
often reported as the ration of fat mass with
all over body mass. Many noncommunicable
diseases are associated with obesity or
having too much fat especially around the
abdominal area. Activity test Example: Waist
circumference
 SEVEN DIMENSIONS OF WELL-BEING
Although fitness and health have their respective definitions, there are closely interrelated. Together
they may pertain to wellness, the integrationof the seven dimensions of well-being.
1. Physical wellness- refers to the health of your physical body.
2. Emotional wellness- pertains to your phsycological and emotional perspective about yourself and
the world around you.
3. Intellectual wellness- encompasses your open-mindedness and intelligent responses to stimuli,
decision making- skills, and lifelong learning.
4. Social wellness- covers your interaction and relationship with others.
5. Career wellness- includes personal satisfaction from your career or job and contribution as a
productive memeber of society.
6. Environmental wellness- relates to your responsibility to care of the responsibility to take care of
the environment.
7. Spiritual wellness- deals not only with the religious beliefs and practices but more so with their
effects on the other dimensions of your well-being.
 Types of Exercise
 Aerobic exercise- involves large
muscle group that perform
rhytmitic and continuous
movement for a prolonged a
period of time in order to improve
aerobic capacity. Examples:
swimming, biking, running, and
dancing.
 Resistance exercise

 requires the muscle to contract

against an external load in order to
improve muscular endurance and
bone strength. Examples:TRX (Total
Resistance Exercise), Three band
and Resistance machine.
 Stretching exercise
 increases the ealsticity of
muscles and tendons
surrounding the joint order to
improve flexibility. Examples:
static stretching, ballistic
stretching, and dynamic
stretching
IMPORTANCE TO AN ACTIVE LIFESTYLE
 Improves bone, joint and muscle strength.
 Develops motor control and coordination.
 Helps maintain a healthy body composition.
 Improves the psychological functioning of an individual.
 Increases the efficiency of the lungs and the heart.
 Increases the muscle strength and endurance.
 Protects from musculoskeletal problems such as “low” back pain.
 Possibly delays the aging process.
 Reduces the risk of cardiovascular diseases such as coronary artery disease and stroke.
 Promotes healthy cholesterol level.
 Helps regulate blood pressure
 Decrease risk of breast and colon cancer.
 Reduces the risk of breast and colon cancer.
 Improves control over anxiety and depression and
 Builds self-esteem and social interaction.
 BARRIERS TO AN ACTIVE LIFESTYLE
 The common barriers to change usually occur
when a person is between Preparation and
Action stages. Individuals in the pre-
contemplation and contemplation stage can be
motivated to adopt a new behaviour by showing
the benefits and providing encouragement that
change is possible. Each individual has unique
set of circumstances and will probably have a
unique set of barriers. There are no hard and fast
rules for each barrier and they should be dealt
with on a case to case basis. However, there are
guidelines that can be used to deal with these
barriers.
Possible ways to solve various barriers that are common during Preparation Stage.

Barriers Solutions
I do not have time. Prioritize activities and cut back some time from the non-
essential activities to be able to exercise.

I am always tired Make physical activity diary and analyze which part of that
you have more energy and schedule your work-out around
that period.
I do not know how Read journals and articles on the best practices as well as
we ask people who have been successful at adopting
healthy behavior.
I do not have There numerous exercise regiments that are not expensive
enough money. such as running and swimming.

I do not feel Inform family and friends about the new behavior or join an
support activity club that has the same interests.
 The barriers in the Preparation Stage are common to
people who are adopting a healthy behaviour for the
first time. Many people who have not tried an active
pursuit are anxious, have low self-esteem, do not
believe that they have the ability to change. It is
important for them to realize that their barriers are
perceptions of the situation. Their attitude toward
physical activity lets them perceive the situation as
difficult and full obstacle. The sooner he/she realizes
that these perceptions are not gospel truths, the
quicker the individual can initiate the healthy
behaviour.
 Possible ways to solve various barriers that are common
during the Action Stage.

Barriers Solutions
I am not Create a list of pros and cons of the positive behavior that
motivated will serve as reminder. Focus on changing the behavior
instead of the outcome and write a SMART goal.

I lack will power Identify what triggers the backside and be conscious when
it happens. Implement a reward system.

I easily get Avoid negative self-talk and replace them with encouraging
discourage words.