Republic of the Philippines

BULACAN STATE UNIVERSITY

COLLEGE OF SPORTS, EXERCISE, AND RECREATION
City of Malolos 3000, Bulacan

PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS I

(MID-TERM EXAMINATION)

Introduction to Physical Education

I. Definition of Physical Education

Physical education is an integral part of the educational system that

promotes an individual's physical, social, emotional, and mental development
through a well-selected physical activity program.

It refers to an essential segment of general education, which aims to

contribute to the learner's total development by participating in various
activities. It provides opportunities to acquire lifelong skills essential to his
physical, mental, social, and emotional development.

II. Objectives of Physical Education

Physical education aims to help the learner develop and maintain a

healthy lifestyle by acquiring knowledge, desirable habits and attitudes, game
and skill, and wholesome interpersonal relationships.

The main objective of Physical Education focused on the four aspects

of development.

1. Physical Development

Physical fitness, which is the body's capacity to engage in work and

play
without undue fatigue, is the foremost aim of Physical Education. A physically
fit body can be achieved through regular exercise and participation in various
varied activities. In the pursuit of the development and maintenance of
Physical Fitness, fundamental movement skills, games, sports, and dances
skills can increase one's capability to enjoy lifetime recreational pursuit.

2. Mental Development

The focus is on acquiring knowledge and understanding, analyzing

body movement skills, evaluating game situations, and making critical
decisions. Understanding the games' rules leads to better performance or
appreciation of activity if one is a spectator. Creativity is an important
segment of growth that can be enhanced if the learner has a rich background
and exposure to various physical activities.
 3. Social Development

A learner seldom gets into various physical activities by himself. It plays

dances or exercises with people. In the process, it learns to respect others
and practice fair play, sportsmanship, teamwork, and developed leadership. It
understands the game of life – the application of the golden rule.

4. Emotional Development

Participating in varied physical activities enables one to acquire pleasant

attitudes, desirable habits, appreciation, and values. Positive character traits
such as courage, self-confidence, discipline, appreciation for stunning
performance, and self-expression are developed and become part of an
individual's way of life.

III. Bloom's Taxonomy of Behavioral Objectives

Physical education gives the learners a total development to develop

cognitive, psychomotor, and affective at its highest growth and development
level.

1. Psychomotor Objectives

It is under physical fitness development, component, and movement

skills. It develops the student's endurance, strength, flexibility, balance, and
agility.

2. Cognitive Objectives

Cognitive objectives are under knowledge and information, and the

productivity of it is the proper body functions and development process. It
develops analysis, reasoning power, and decision making as well as rules,
strategies, and safety measures.

3. Affective Objectives

It is under social and emotional stability. It develops courage, self-

discipline, self-expression, aesthetic appreciation, cooperation,
sportsmanship, respect, and leadership.

IV. Importance of Physical Education

Physical education is vital in the development of motor skills and the

enhancement of reflexes. It teaches the importance of physical health and
contributes to becoming responsible individuals that can make wise decisions
about their health, safety, and well-being.

1. Builds Self-Confidence

Participation in physical education provides a positive influence on a

student's personality, character, and self-esteem. The team-building process
also enhances communication skills and the skills required to cooperate with
students of varying ethnic backgrounds and personalities.

2. Develops Motor Skills

Physical education is essential to the development of motor skills and

the enhancement of reflexes. Hand-eye coordination is improved and right
body movements, which helps develop a healthy body posture.

3. Health and Nutrition

Physical education teaches students the importance of physical health.

Some students misinterpret the meaning of "overweight," and eating disorders
prevail. Physical fitness and education inform students about sound eating
practices and the essential guidelines for nutrition.

4. Relieves Stress

Students have substantial amounts of stress due to curriculum,

homework, families, and peer pressures. Involvement in sports, recreational
activities, or other forms of physical fitness offers a method of stress relief.

5. Considerations

Special considerations may be necessary regarding physical activities

for some students with health issues, and those students should proceed
under the direction of a doctor.

Introduction to Physical Activity Towards Health and Fitness I

I. Physical Fitness

o Physical fitness is one of the core conditions of health that ensures the
effective working of the entire body system. Social, mental, physical, and
emotional health are the vital components of fitness and help perform the
daily work activities effectively.

o Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living.
Being efficient means doing daily activities with the least effort possible.

o Physical fitness involves the optimum performance of the lungs, heart, and
muscles. What we do physically directly impacts our minds. In other
words, fitness somewhat influences our mental alertness and emotional
stability. We need to take measures like engaging in physical activities,
improving our diet, and the daily dose of exercise to remain physically fit.

II. Components of Physical Fitness

A. Health Related

Good health has a strong relationship with health-related components

of physical fitness because it determines the ability of an individual to perform
daily activities with vigor and demonstrate the capacities associated with low
risk of premature development of the hypokinetic diseases.
1. Body Composition

Body composition is the most crucial component of physical fitness. It

is the ratio of lean mass to the amount of fat in the body. Lean mass is the
total body mass of bones, muscles, and organs. It is also known as the BMI or
Body Mass Index, a ratio yardstick to analyze one's physical fitness. High
composition of fat increases the risk of heart complications and heart disease.

2. Muscular Strength

The maximum amount of force a muscle can produce is muscular

strength. It is the power that helps you lift or carry heavy objects in a single
go. Resistance training like bodyweight exercises, weightlifting, and
resistance band exercises help improve muscle strength.

Climbing hills, cycling, and running are also better ways to enhance
muscle strength. One-rep-max is the common way to test one's muscular
strength. Improved muscle strength promotes physical fitness as it prompts
the body to use more calories to burn fat.

3. Muscular Endurance

Muscular endurance is the ability of muscles to perform activities

without feeling fatigued. This physical fitness involves multiple repetitions of
any exercise, whether resistance training, weight training or enhancing
cardiovascular endurance. The better the muscle endurance, the less fatigued
you will feel.

4. Cardiorespiratory Endurance

Cardiovascular endurance means the effective coordination of the

lungs and heart to provide fuel and oxygen to the body during times of
sustained workload. Effective execution of cardiovascular exercises improves
the elasticity of the blood vessels, heart's contraction strength, and blood
efficacy in carrying oxygen. Trainers use Step Test and Cooper Run to assess
the cardiovascular endurance of the trainees.

5. Flexibility

Although often overlooked, flexibility is the most vital parameter of

physical fitness. Insufficient flexibility makes the growth of the joints and
muscles stiff, limiting one's movement. Flexibility training allows the body to
move through its fullest motion range without facing stiffness or pain.

It plays a vital role in unhindered movement and affects one's agility,

coordination, and balance. A perfect motion reduces the risk of injury and
improves athletic performance, directly impacting one's fitness.

B. Skill Related
 Skill-related components of physical fitness are the fitness modules
relating to specific tasks, like sports. These components help the athletes to
improve in different areas like balance in gymnastics, speed in football, etc.

1. Agility

Agility is the capacity to change direction effectively and quickly while

maintaining body posture. If you struggle to move side-to-side and balance
yourself, agility exercises will help you improve your performance.

It helps one acquire the skill of pivoting quickly, moving limbs, and
turning. Agility training improves balance, mind-body coordination, flexibility,
and one’s recovery time as well.

2. Reaction Time

Reaction time is the time taken to respond to external stimuli. The

lower the reaction time, the better the skill is. Running at full speed or running
on a treadmill are some ways of improving reaction time.

3. Power

It is both a physical and skill-based component of physical fitness.

Power is the maximum force a muscle group can apply in the shortest period.
Power is the muscle's ability to exert optimum force in a short time, like
swimming or running. Power contributes directly to cardiovascular endurance.

4. Speed

Speed is one of the skill-related components of physical fitness that

directly links to agility. It refers to the movement of upper and lower limbs on
the ground fast, like throwing, grabbing, or pulling objects. The speed training
exercise is vital for athletes and those persons who handle heavy objects.

5. Accuracy

Accuracy is the body's ability to direct the body muscles and force
towards a particular direction. Both accuracy and agility help enhance
performances in throwing and jumping events like javelin throw, long jump,
and high jump. Consistent practice, concentration, and meditation help
improve accuracy.

Definition of Terms

1. Movement

It is made up of a succession of body changes, which takes place one

after the other.

2. Locomotor

It is the movement that carries the body from one place to another
through space.
 3. Non- Locomotor

The body's movement on a stationary or fixed base position, a

movement around its axis.

4. Basic Movement Skills

It relates to physical activity, which will provide safety, pleasure in work,

and play if performed correctly and smoothly without strain.

The Human Muscles and Body Types

Muscle

Muscles are body/fibrous tissues consisting of long cells that contract

when stimulated and produced motion.

The muscular system contains more than 600 muscles that work
together to enable the full functioning of the body. The main functions of the
muscles are as follows:

1. Control of Openings and Passageways

Sphincters- internal muscular rings that control the movement of food,

blood, fluids, urine, feces, bile, and other materials. Heat Production by
Skeletal Muscles.

2. Movement

Move from place to place, movement of the body parts, breathing,

circulation, feeding, digestion, defecation, urination, and childbirth.
Role in communication - speech, writing, and nonverbal
communications.

A. Characteristic of Muscle

1. Stability

Maintain posture by preventing unwanted movements. Stabilize joints

Antigravity muscles- resist the pull of gravity and prevent us from
falling.

2. Excitability Muscle

It is the ability to respond to a stimulus, which may be delivered from a

motor neuron or a hormone.

3. Contractibility

It is the ability of muscle cells to forcefully shorten. Contractility allows

muscle tissue to pull on its attachment points and shorten with force.

4. Extensibility
 It is the ability of a muscle to be stretched without tearing. Lack of
extensibility is known as spasticity.

5. Elasticity

It is the ability to recoil or bounce back to the muscle's original length

after being stretched.

B. Body Types

Body type, or somatotype, refers to the idea that there are three
generalized body compositions that people are predetermined to have. The
concept was theorized by Dr. W.H. Sheldon back in the early 1940s, naming
the three somatotypes endomorph, mesomorph, and ectomorph.

It was originally believed that a person’s somatotype was

unchangeable, and that certain physiological and psychological
characteristics were even determined by whichever one a person aligns to.

I. Characteristics of Ectomorph

o Long and lean

o Little body fat, and little muscle
o Hard time gaining weight.
o Fashion models
o Basketball players fit this category.
o While most of us love to hate these genetically blessed individuals,
some male ectomorphs may not be thrilled with their narrow-chested
frames while some female ectomorphs long for more womanly curves.

II. Characteristics of Mesomorph

o Medium build, rectangular/wedge body shape

o Wide broad shoulders
o Fairly lean with a hard body
o Can gain muscle easily
o Are usually strong
o Muscled arms and legs

III. Characteristics of Endomorph

o A pear-shaped body
o A rounded head
o Wide hips and shoulders
o Wider front to back rather than side to side
o Typically has short arms and legs
o A lot of fat on the body, upper arms, and thighs

Sports and Nutrition

A diet which contains the proper amount of each nutrient, i.e., like
carbohydrate, fat, protein etc. is called Balanced Diet. A diet which consists of
all the essential food constituents' viz. protein, carbohydrates, fats, vitamins,
minerals, and water in correct proportion is called balanced diet. A balanced
diet contains enough fiber and the various nutrients (carbohydrates, fats,
proteins, vitamins, and minerals) to ensure good health. Food should also
provide the appropriate amount of energy and adequate amounts of water.
I. Balance Diet and Nutrition

A. Balanced Diet

A complete food, a diet contains adequate amounts of all the

necessary nutrients required for proper growth & maintenance of body.

B. Nutrition

It is the process of obtaining and consuming food or breaking down

food and substances taken in by the mouth to use for energy in the body.

C. Nutrients

The energic food in our diet consists of various types of essential

chemicals for our body termed as nutrients: - e.g., Protein, fat, carbohydrates,
vitamins & minerals.

Macronutrients

Macronutrients mainly include carbohydrates, proteins and fats

and also water which are required in large quantities and their main
function being the release of energy in body Macronutrients include
Carbon, Oxygen, Hydrogen, and Nitrogen.

Micronutrients

Micronutrients mainly comprise vitamins and minerals which are

required in minute quantities.

However, both macro nutrients as well as micronutrients are

essential. Micronutrients are chlorine, iron, manganese, zinc, boron,
sodium, copper, molybdenum, and nickel.

I. Goals of Nutrition

o Stay hydrated
o Provide immediate fuel
o Boost performance
o Preserve muscle and
o Improve recovery

Nutritive Components of Diet

1. Carbohydrates
 Carbohydrates are needed to provide energy during exercise.
Carbohydrates are stored mostly in the muscles and liver. Complex
carbohydrates are found in foods such as pasta, bagels, whole grain breads,
and rice. They provide energy, fiber, vitamins, and minerals. These foods are
low in fat.

2. Protein

Protein is important for muscle growth and to repair body tissues. Protein
can also be used by the body for energy, but only after carbohydrate stores
have been used up. Only strength training and exercise will change muscle.
Athletes, even body builders, need only a little bit of extra protein to support
muscle growth. Athletes can easily meet this increased need by eating more
total calories (eating more food).

3. Fat

It provides the highest concentration of energy of all the nutrients. One

gram of fat equals nine calories. One pound of stored fat provides
approximately 3,600 calories of energy. Saturated fats are found primarily in
animal sources like meat, egg yolks, yogurt, cheese, butter, milk. This type of
fat is often solid at room temperature. Unsaturated fats include
monounsaturated and polyunsaturated fats, which are typically found in plant
food sources and are usually liquid at room temperature.

4. Vitamins

A well-planned and nutritionally adequate diet should meet an athlete ‘s

vitamin and mineral needs.

5. Minerals

Minerals are very essential in our diet. Four percent of our body weight
is made up minerals. These are required for healthy teeth, bones, and
muscles. It is also used by body for various activities such as transmission of
nerve, impulses formation of hormones and maintenance of heartbeat etc.

Reminders

1. There will be a time limit to answer all the questions.

2. Please read each question carefully.
3. Be honest, do not look on the reviewer to cheat.
4. Be familiar with the terms and their descriptions, meaning, or definitions.
Most questions look for descriptions or explanations of a particular term.
5. Scores can be viewed immediately after answering the examination.
6. Cheating and plagiarism in any form will merit a grade of 0.00

7. REVIEW! REVIEW! REVIEW!

Good work! I love you all! God Bless you! 🧡
 "A dishonest man insults his mental ability."

- Sir Mark