Source: Youtube
Physical Education
- is an educational course related to the physique of the human body, taken during primary and secondary education that encourages psychomotor learning in a play or movement exploration setting to promote health.
Wikipedia - Resources for developing quality physical education programs designed to provide students with knowledge and ability needed to maintain active, healthy lifestyles.
California Department of Education - instruction in the development and care of the body ranging from simple calisthenic exercises to a course of study providing training in hygiene, gymnastics, and the performance and management of athletic games.
Merriam-webster - The Kindergarten to Grade 12 Physical Education program's aim is to enable individuals to develop the knowledge, skills and attitudes necessary to lead an active, healthy lifestyle.
Alberta Education - Education in the care and development of the human body, stressing athletics and including hygiene.
The free dictionary
Physical Fitness
- is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity.
Wikipedia
11 Components of Physical Fitness
The 11 components of physical fitness play an important role in one’s daily activities. Improving upon all areas of physical fitness will help you to improve daily activities and maintain a healthy lifestyle. It is important to know that all components of physical fitness can be improved no matter what stage of life. Children, teens, adults, and the elderly will see improvements in all aspects of physical fitness if the proper exercises and training techniques are implemented into daily exercise routines. Once proper training techniques are established, then exercise consistency, mental focus, and discipline will be most important for improving individuals’ overall physical fitness levels.
The 11 components of physical fitness are comprised of 5 components that are considered the “most important” for being healthy and physically fit and 6 components that are more skill-related.
The 5 components of physical fitness that are most important, directly related to one’s health, and can be directly measured are: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. These 5 components of fitness are typically taught and measured in elementary, secondary/middle, and high school physical education classes all around the world. Fitness centers, gyms, and health clubs use these health-related components of physical fitness to measure clients fitness levels in order to prescribe the appropriate exercise program for each individual.
Then there are 6 components of physical fitness that are more skill-related and/or sports-related. These include: agility, balance, coordination, power, reaction time, and speed. These skill-related components of physical fitness are directly related to sports and daily activities. These components can be measured and improved using very specific training techniques.
Incorporating all components of physical fitness into your exercise program is a great way to improve your physical fitness level. However, exercise alone is not enough to be healthy. Nutrition plays a very important role in staying healthy and performing at a high level of fitness. Be sure to include a daily healthy diet full of vegetables, fruits, complex carbohydrates, and lean proteins. These healthy food choices will help you fuel your body for daily activities and exercise.
11 Components of Physical Fitness Definitions and Examples:- Agility – The ability to stop, start, and change directions quickly. Agility is a skill-related component of physical fitness. (example: a football player cutting across the field, a gymnast doing a floor routine, or a soccor player dribbling the ball around defenders) One’s agility can be increased by doing specific footwork drills on an agility ladder, staggered tire formation, or any other type of obstacle course that requires the individual to adjust body position, speed, and direction quickly. Agility can be tested by timing indivduals running through a series of staggered cones or obstacles for a predetermined distance.
- Balance – Controlling body positions while standing still or moving. Balance is a skill-related component of physical fitness. Balance can be tested by standing on one leg with eyes closed for 30 seconds on each leg. Balance can be improved by increasing one’s core strength. Specific training techniques using exercise equipment such as balance discs, Fit-Balls, BOSU, or standing on one leg while performing an exercise can help to improve one’s balance. (example: a gymnast on a balance beam, a surfer on a surfboard riding a wave, or a one leg deadlift pictured above)
- Body Composition – The ratio of muscle to fat in the body. Having a high percentage of body fat compared to lean muscle has shown to increase risk of heart disease, certain cancers, strokes, and diabetes. Doing daily cardiovascular exercise and strength training, along with a healthy diet, will help to reduce body fat and increase lean muscle mass. Body Composition can be measured by skin-fold calipers, waist-to-hip ratios, circumference measurements, bioelectric impedence, and hydrostatic weighing. Body composition is a health-related component of physical fitness. In addition to body composition, individuals should know their body mass index (BMI) as well. Click here for further information about body mass index and to determine your BMI.
- Cardiovascular Endurance – Engaging in physical activity for long periods of time. (example: a cross-country runner, running a marthon, or jumping rope) Cardiovascular endurance can be measured indoors by performing a 3 minute step test or by stress tests on a treadmill or stationary bike. Cardiovascular endurance can also be measured by field tests such as Cooper’s 12-minute Run, the 1.5 Mile Run, or the 600 Yard Walk/Run. However, some disadvantages to outdoor field tests include wind, humidity, and temperature. Cardiovascular endurance is a health-related component of physical fitness.
- Coordination – Making movements work together smoothly. This usually consists of upper and lower body movements being performed at the same time. Coordination is a skill-related component of physical fitness. (example: performing a squat on a BOSU while doing a shoulder press, or a baseball pitcher throwing a pitch, or jumping rope).
- Flexibility – Moving specific joints or a group of joints through a wide range of motion (ROM). Flexibility is a health-related component of physical fitness that plays a very important role in the functioning of all individuals especially athletes. (example: a gymnast doing a leg split, someone doing yoga, or bending over to touch your toes) Flexibility can be measured by a sit-and-reach test. There are three techniques that can be used to increase one’s flexibility: ballistic stretching, static stretching, and proprioceptive neuromuscular facilitation.
Ballistic stretching is a short-duration, high-force stretch that uses bouncing movements to stretch muscles. Ballistic stretching is a high-risk injury type of stretching and is not recommended to the general public. Bring It Home Personal Training does not teach this stretching technique.
Static stretching is the most common type of stretching that uses slow and steady movements that takes a muscle to a point of slight tension and then force is slowly applied to produce a greater stretch.
Propricoceptive Neuromuscular Facilitation (PNF) stretching is more advanced and requires force applied against the stretching muscle while incorporating an isometric contraction on either the muscle being stretched or its opposite. This advanced type of stretching should be done with a professional fitness trainer or physical therapist. - Muscular Endurance – Using muscles repetitively without fatiguing for an extending period of time. (example: long-distance cycling, using a rowing machine, or doing push-ups until fatigue has been reached) Muscular Endurance can be measured by a 60 second push-up test or 60 second half sit-up or crunch test. Muscular endurance is a health-related component of physical fitness. Please click here for more information about muscular endurance.
- Muscular Strength – Producing force using muscles. Muscular strength has also been defined as the maximum pull or push that can be exerted one time by a muscle group. Strength is a health-related component of physical fitness. (example: performing a bench press, pull-ups, biceps curls, or lunge pictured below) Muscular Strength can be measured by performing a 1 repetition maximum (RM) test or 10 RM test on a chest press. Other ways of testing strength can be done by using a dynamometer, cable ensiometer, load cells or strain gauges, or various strength exercises, such as how many pull-ups, push-ups, or biceps curls an individual can do.
- Power – The ability to use muscle strength quickly. Power is a skill-related component of physical fitness. (example: plyometric training, jumping exercises, or in track and field: the running long jump or high jump) How can power be improved or increased? Power can be increased by three general ways: increase the force-producing capabilities of muscles; decrease the time it takes to move across a distance due to faster speed; and increase the distance a force acts on one’s body. Total body strength training, increased flexibility through stretching, sport specific training and improved technique, sharp mental focus, and increased reaction time are many ways to improve overall power. Power can be tested by performing a vertical jump test.
- Reaction Time – How quickly an individual responds to a stimulus. Reaction time is a skill-related component of physical fitness. (example: playing tennis/table tennis; a baseball player swinging at a pitch; or a soccer goalie saving a ball kicked at the goal) Reaction time can be tested in a variety of ways. A simple test is a Reaction Time Tester found at TopEndSports.com. Click here to take the test.
- Speed – Performing a movement or covering a distance in a short period of time. Speed is a skill-related component of physical fitness. (example: sprinting 50 meters, swimming 50 meters, speed skating) Speed can be measured by timing a 40 yard dash.
3 Functions of Physical Education
- Biologic Function
- This refers to the enhancement.
- Integrative Function
- This refers to the personality integration achieved through participation in properly selected physical education activities.
- Social Function
- This refers to transmitting values and standards that are consistent with the needs and ideas of society.
3 Main Aspects of Physical Fitness
- Static or Medical Fitness
- This refers to the soundness of the heart and the lungs.
- Dynamic or Functional Fitness
- This refers to the degree to which the body function efficiently under strenuous work.
- Motor Skill Fitness
- This refers to the coordination and strength in the perform of activities.
Physical Fitness Compromises to related concepts
- General Fitness
- State of health and well-being.
- Specific Fitness
- The ability to perform special aspects of sports or occupation.
The Four Basic Parts of Physical Fitness Program
- Warm Up Activities Spend 2 to 5 minutes in this portion with light activities only in order to prepare the muscle for the more strenuous activities that will follow:
- Side Bend
- Brisk Walking
- Jumping Jacks
- Arm Circling
- Calf Stretch
- Knee Lift
- Trunk Twist
- Aerobic Activities This is the main activity which should last from 15 to 30 minutes, it is the endurance segment. It is important to keep moving all the time but not at top speed which may cause exhaustion. Emphasize on slower pace of movement that produces endurance:
- Brisk Walking
- Rope Jumping
- Jogging
- Cycling
- Swimming
- Basketball
- Cool-down Activities This should last for about 5 minutes just to bring back the body to a slower rhythm. Walk slowly and then engage in flexibility exercises:
- Arm-side Stretch
- Thigh Stretch
- Sitting Toe Touch
- Knee Hug
- Slow Walking
- Arm/Shoulder Stretch
- Strength Development Activities This strength training can be done immediately after the cool-down or this maybe scheduled for alternate days. This purpose is to increase the strength of all the major muscles.
- Push-ups
- Single Leg Lift
- Curl-ups
- Sit-ups
- Back Arch
- Lunges
- Horizontal Ladder Activities
- Climbing Activities
Gymnastics
- Is a self motivating activity where one can manipulate the different parts of the body into varied position or movements.
Brief History of Gymnastics
- The earliest recorded activities in gymnastics are some exercises, stunts & tumbling.
- Hanging, climbing ropes, swinging, balancing logs, flipping & turning where the common activities during the early civilization.
- The Chinese add a sort of exercises called the "Kung Fu" or "Medical Gymnastics".
- While the India they had the "Yoga".
- The Greeks had activities with apparatuses and they develop the word gymnastics which meant the "Naked Art".
- The "Pyramids" where the inspiration of the pyramid activities in gymnastics.
- The Germans where the greatest contributor in our present gymnastic program.
- 1723 - 1790
- Johann Basedow
- introduce gymnastics in the school curriculum
- 1759 - 1839
- Johann Guts Muths
- the great grand father of gymnastics
- wrote a book entitled "Gymnastics for the Youth"
- he invented the following heavy apparatuses in gymnastics such as the seesaw, horizontal ladder, balancing, vault apparatuses, rope ladder.
- 1778 - 1852
- Freiderich Jahn
- father of gymnastics
- horizontal bar, parallel bar, side horse and vaulting buck.
- 1810 - 1858
- Adolf Spiess
- introduce marching & free hand exercises perform with music.
- 1776 - 1839
- Perh Ling
- stall bars and vaulting box or swedish box
- Dr. Dudley Sargent
- was the first American contributor to gymnastics because he was instrumental in including gymnastics in the school curriculum.
Gymnastics in the Philippines was started by two exponents of physical education, they were Candido Bartolome from U.P. and Francisca Aquino of public school.
