PHYSICAL ACTIVITY TOWARDS
HEALTH AND FITNESS (PATHFIT 1)
FIRST SEMESTER,
Physical Education
It is designed to promote the
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 “body”.
(physical strength, physical
development, physical prowess,
physical health, and also the
physical appearance.
Therefore when the word “education”
is added to the word physical, thus
forming the phrase physical education
refers to the process of education that
concerns activities, which develop and
maintain the human body.
HUMAN BODY
Muscles
Movement- move
from place to place,
movement of body
parts, feeding and
digestion.
Stability- “stable” the strength to
stand or endure: firmness
Maintain posture
Anti-gravity muscles
Control of Opening and
Passageways:
Sphincters- internal muscular rings that control the
movement of food, bile and blood.
Characteristics of Muscles
Excitability – ability to respond to
stimuli
Contractibility – ability to contract
Extensibility
– ability to stretched
without tearing
Elasticity
– ability to return to its
normal shape
Three Body Types
Endomorph
Mesomorph
Ectomorph
YOU??
What’s your body type?
Endomorph
A pear shape body
A rounded head
Wide hips and shoulders
Wider front and back rather than
side to side
Typically has short arms and
legs
A lot of FAT on the body, upper
arms and thighs
Mesomorph
A wedge shape body
A cubical head
Wide broad shoulders
Muscled arms and legs
Narrow hips
Narrow from front to back rather than side to side
A minimum of fat
Ability:
Excels in strength, agility and speed
Can sustain low body fat levels
Ectomorph
Long, slender and thin individual
A high forehead
Receding chin
A narrow chest and abdomen
Thin arms and legs
Little muscle fat
Ability
-suited for aerobic activity like
gymnastics
-enhances their suitability for endurance
activity
Benefits of Exercise
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Physical Health and Mental
Health are strongly connected.
Taking care of your physical
health is scientifically shown to
improve mental wellbeing, and
vice versa. If one declines, the
other can be affected too
Physical Health
A balanced diet, proper sleep, and
cutting down unhealthy habits
such as smoking, alcohol, and
drugs are some of the key physical
health factors that can promote
mental wellbeing. Some of the
things that can affect mental
wellbeing are stress, working too
much, and being too inactive
Physical Fitness
ability to function efficiently
and effectively to enjoy
leisure, to be healthy to
resist disease and to cope
with emergency situations.
3 important aspects that individual should be
able to meet in order to be considered
physically fit.
1.Being able to perform daily task
without getting too tired before the
end of the day
Going to school
Attending classes
Attending household chores
Meeting other individuals, classmates,
and peer groups
2. Enjoying leisure time in some form of
recreational activity.
watching movie
reading books
playing sports
going to gym
3. Meeting emergency demands:
Attending visitors
Emergency demands
Benefits of Exercise
Physical benefits
Develops muscular strength, flexibility,
proper growth bones.
Reduces fatigue at the end of the day
It improves posture and body mechanics
Improves blood circulation and efficiency of
the lungs to supply oxygen.
Psychological benefits
-stress reduction – emotionally stable,
promotes greater confidence
- feeling of well-being- reduces depression
Sedentary Lifestyle
examples.
Physical Fitness
Components
Health Related
1. Body Composition – the
relative percentage of body
fat compared with lean body
mass
2. Muscular Strength – the amount of
force that can be produce by a single
contraction of a muscles.
3.Muscular Endurance – the ability of
the muscle group to continue muscle
contraction over a length of time.
4.
Flexibility – the ability to use
one’s joints fully in a normal range
motion.
5.
Cardiovascular Endurance – the
ability of the circulatory system to
supply oxygen to working muscles
during exercise.
Skill Related
1. Speed – the ability to
perform a movement or
cover a certain distance in
a short period of time.
2.Reaction Time – the amount of time it
takes to move once realized the need to
action.
Ex. Stick drop test
3.Agility – the ability of the individual to
quickly shift or change direction of the
body from one point to another. Ex.
Shuttle Run
4.
Balance – the ability to maintain
equilibrium while stationary or
moving.
5.
Coordination – the ability to use
body parts and senses together to
produce smooth efficient
movements.
Hand and eye coordination
6.Power – ability to release
maximum force a muscle or
muscle group can. The product of
strength and speed.
Physical fitness activities:
1km run/walk – cardiovascular endurance
Sit and reach – flexibility
Push-ups – arm strength
Curl-ups - abdominal strength
50m sprint- speed
Stork balance – balance
Card catching – coordination
Hexagon jump – agility
Standing long jump - power
One of the pillars of strength and
conditioning is the idea of
progression. Progression refers to
the selection of exercises, loads or
resistance, order of exercise , and
readiness of the individual that are
just right (not too hard, not too
easy for the status of the athlete
and the demands of activity.
The F.I.T.T. Principle for an
Effective Workout
• FREQUENCY
• INTENSITY
• TIME
• TYPES
Understanding the F.I.T.T. principle helps
you create a workout plan that will be more
effective in reaching your fitness
goals. F.I.T.T. stands
for frequency, intensity, time, and type of
exercise. These are the four elements you
need to think about to create workouts that
fit your goals and fitness level. Learn how
the F.I.T.T. principle works.
Frequency
- is simply the number of
training sessions express per
day, per week, per month and
so forth.
Intensity – is the difficulty of
the work. Intensity is the
amount or weight or
resistance used in a particular
exercise.
runner – intensity is
running speed
weight lifter – intensity is
the resistance or weight lifted
Time –
Time of the day you
exercise and how long each
session lasts
Type –
What exercise you are doing (e.g,
cardio, strength or combination of
two)
High intensity – less time fewer
days
Low intensity – each session
may be long ,more days
Volume – is the amount of work
performed. Sets and repetitions of
an exercise combine to make
volume.
(if you are a runner , volume is
the distance you covered. If you
are strength training, volume is the
product of sets x repetition of an
exercise.
Volume-load
- is the combination of volume
and intensity. Volume-load is
usually calculated as sets x
repetitions x weight or resistance
used
Thank you for listening
and
God bless!!
