To

• Physical Education


  An integral part of educational program designed to promote optimum development of the individual, physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities
• Physical


  Refers to the bodily characteristics such as physical strength, physical development, physical health, and physical appearance. It refers to the body as contrasted to the mind.
• Components of Physical Fitness

  • Physical
  • Mental
  • Emotional
  • Social
  • Spiritual
• Physical Fitness


  The ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living
• Physical Fitness testing is always an important component of physical education
• Physical fitness means many things to different people. Some assume that being physically means being muscular and being able to lift heavy weights.
• Physically fit person


  • Able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities
  • Can respond effectively to normal life situations, such as raking leaves at home, stocking shelves at a part-time job, and marching in the band at school
• Michael Jordan: 'You must expect great things of yourself before you can do them.'
• Physical Fitness Concept


  • Fitness is not about being better than someone else. It is all about being better than you used to be.
  • Physical fitness is a combination of qualities that enable a person well in vigorous physical activities.
  • The human body becomes more stronger as it exerts more and muscles involvement matters a lot in shaping it. Exercise helps in improving our health and builds up our energy and stamina.
• The Importance of Physical Fitness

  • It boosts overall health
  • Harmonious Growth and development (PF) is a good factor for growth and development of body. It keeps our body stretch and active
  • It helps prolong your lifespan
  • Personality development
  • It promotes mental health
  • It saves your health-related expenses
• Exercise Types


  • Cardiovascular/aerobic exercise
  • Anaerobic exercise
  • Flexibility
  • Balance
• Cardiovascular/aerobic exercise


  Exercise to availability of oxygen due to the physical activity. It involves fitness relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity.
• Anaerobic exercise


  Intense exercise that requires the body to use other sources of energy besides oxygen to fuel the muscles. It promotes strength, speed, power, and muscle mass.
• Flexibility


  A health-related component of physical fitness that refers to the range of motion available at a joint, such as your knees or shoulders.
• Balance


  Involves doing exercise that strengthen the muscles that keeps you upright. These exercises can improve stability and help preventing unwanted falls.
• FITT


  • Frequency
  • Intensity
  • Time
  • Type
• SKIPPING MEALS WILL HELP YOU LOSE WEIGHT
• When you skip meals

  1. Your body fights back by slowing down your metabolism

  2. Metabolism is the rate at which you burn calories

  3. When metabolism slows down, it is harder for you to shift weight and change your system into starvation mode

  4. You will lose weight more efficiently if you eat several small meals a day rather than one or two large ones
• SIT-UPS WILL HELP YOU LOSE FAT AROUND THE STOMACH
• When it comes to body fat, there's no such thing as "spot" reducing
• When you lose fat, it comes off proportionately from your entire body
• Sit-ups and other resistance exercise will, however, tone the muscles beneath the body fat
• NUTRITION


  A study of nutrients in food, how the body uses them and relationship between diet, health, and disease
• MACRONUTRIENTS


  • Carbohydrates
  • Proteins
  • Fat
• Carbohydrates


  Sugar molecules that provide a ready source of energy for the body
• Components of health-related physical fitness

  • Flexibility
  • Cardiorespiratory endurance
  • Muscular strength
  • Muscular endurance
  • Body composition
• Proteins


  Large, complex molecules that play many critical roles in the body, do most of the work in cells and are required for the structure, function, and regulation of the body's tissues and organs
• Flexibility


  The ability of the joints to move through their full range of motion
• Fat


  A source of essential fatty acids, which the body cannot make itself, helps the body absorb fat-soluble vitamins A, D and E
• Flexibility


  1. Frequency: 3-5 days a week

  2. Intensity: 10-30 seconds

  3. Time: Stretch for 3 – 4 mins

  4. Type: Warm-up or cool down, & dynamic or static stretches can be done. Stretching should feel warm and fuzzy, and never cause one pain. Never bounce when stretching, and stretch longer or more often to improve. Good flexibility in the joints can prevent injuries through all stages of life.
• MICRONUTRIENTS


  • Nutrients required by the body in lesser amounts but are still essential for carrying out bodily function
• Cardiorespiratory endurance


  The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body's cells while you are being physically active
• VITAMINS


  • Substances that our bodies need to develop and function normally
• Cardiorespiratory endurance


  Frequency, Intensity, Time, and Type: depend on the goals of the individual. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.
• MINERALS


  • Regulate body processes, are necessary for proper cellular function and compromise body tissue
• Pinggang Pinoy


  • GLOW
  • GROW
  • GO
• Muscular strength


  The amount of force that a muscle can apply in a given contraction
• TYPES OF DIET


  • Paleo Diet
  • Low Carb Diet
  • IF
  • Vegan Diet
  • Vegetarian or Flexitarian
• Muscular strength


  1. Frequency: 2-3 times a week

  2. Intensity: For general strengthening, choose a weight you can lift safely 5-8 times. Reps and sets should be determined based on your goals.

  3. Time: 30-90 minutes & make sure to give the muscle worked at least a 24-48-hour rest period.

  4. Type: Anaerobic activities such as weight lifting are good to develop muscular strength and endurance.

  
• Muscular endurance


  The ability of the muscles to keep working (contract) over a period of time