Physical Education Reviewer, Lecture notes of Physical education

Download Physical Education Reviewer and more Lecture notes Physical education in PDF only on Docsity! Reviewer In Movement Enhancement INTRODUCTION TO PHYSICAL EDUCATION Physical Education is an integral part of the educational program designed to promote the optimum development of an individual physically, mentally, socially, emotionally and spiritually through total body movement in the performance of properly selected physical activities. ● Is 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) ● It is dominated by movement and fitness education content and aimed at physical literacy and the physical activity dispositions of all learners from the basic to the tertiary education levels. (CHED) Legal Basis of Physical Education Article 14, Sec. 19 of 1987 Constitution States that :1. “the state shall promote Physical education and encourage sports program league competitions and amateur sports, including training for International competitions; to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry”. 2. “All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors”. Republic Act No. 5708: An Act Providing for the Promotions and Financing of an Integrated Physical Education and Sports Development Program for the Schools in the Philippines Section 1: This Act shall be known as the “The Schools Physical Education and Sports Development Act of 1969”. Section 2: An integrated Physical Education and sports development program in all schools in the Philippines shall be undertaken by the Department of Education in accordance with the following guiding principles: 1. The goal of Physical Education is to instill in young citizens a proper appreciation of the importance of physical development hand in hand with the mental development in individual and social activities; 2. The sport and other activities in a Physical Education program should provide opportunities for the athletic development of children and youth who have the competitive spirit as well as grace, coordination, stamina and strength; 3. A well–rounded program for sports development in the schools requires effective organizational planning and administration with provisions for adequate training facilities and sustained stable financing. Physical Fitness and its Components Physical Fitness is the ability of an individual to perform daily tasks vigorously and alertly, without undue fatigue and still have ample amount of energy to enjoy leisure and meet emergencies. Components of Physical Fitness A. HEALTH- RELATED PHYSICAL FITNESS ● Consists of those components of physical fitness that have a relationship with good health. 1. Body Composition ○ Relates to the relative amounts of muscle, fat, bone and other vital parts of the body. 2. Cardiovascular Fitness ○ Commonly termed as cardiovascular endurance, relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. 3. Flexibility ○ Relates to the full range of motion available at a joint 4. Muscular Endurance ○ Relates to muscle to continue to perform without fatigue. 5. Muscular Strength ○ Relates to the ability of the muscle to exert force. B. SKILL-RELATED FITNESS ● Consists of those components of physical fitness that have a relationship with enhanced performance in sports and motor skills. 1. Agility ○ Relates to the ability to rapidly change the position of the entire body in space with speed and accuracy. 2. Balance ○ Relates to the maintenance of equilibrium while stationary or moving. 3. Coordination ○ Relates to the ability to use the senses such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately. 4. Power ○ Relates to the ability to the rate at which one can perform work. 5. Speed ○ Relates to the ability to perform a movement within a short period of time. 6. Reaction Time ○ Relates to the time elapsed between simulation and the beginning of reaction to it. PHYSICAL FITNESS TEST COMPONENTS TO BE DEVELOPED ● Sit and Reach Flexibility ● Curl-Up Abdominal Strength ● Push-Up Arm Strength ● Vertical Jump Leg Power ● Hexagon Agility ● 3 Minutes Step- Up General Endurance ● 30-Meter Dash Speed TERMINOLOGIES IN PHYSICAL EDUCATION ● PHYSICAL FITNESS ○ Is your ability to carry out tasks without undue fatigue. (Merriam Webster) ● Is an essential requisite leading an active and healthy lifestyle. It does not just boost the endurance and strength of the body, but it also improves the person’s lifestyle. Physical fitness can be difficult to sustain, especially with the strains and stresses of contemporary lifestyles, having little chance for recreation and most of all, exercise. ● FITNESS PROGRAM ○ It is a plan to help someone improve their health and physical condition. (Collins English Dictionary) ● AEROBIC FITNESS (Cardio or Endurance) ○ It is the cornerstone of most fitness training programs. (Mayo Clinic) ● CORE EXERCISES ○ The muscles in your abdomen, lower back and pelvis – core muscles. Core strength is a key element of a well-rounded fitness training program. (Mayo Clinic) ● STRENGTH TRAINING (Muscular Fitness) ○ It helps you increase bone strength and muscular fitness. (Mayo Clinic) ● BALANCE TRAINING ○ Training that helps in stabilizing the core muscles. (Mayo Clinic) ● FLEXIBILITY AND STRETCHING ○ Flexibility is an important aspect of Physical Fitness. Stretching exercises promote flexibility, it improves the range of motion of your joints and may promote better posture. ○ Stretching is done after warm-up. (Mayo Clinic) ● FREQUENCY ○ The rate at which something occurs or is repeated over a particular period of time or in a given sample. ○ How often do you exercise? Ex. 3 to 4 times a week ● INTENSITY ○ Is the state or quality of being intense extreme force, degree or amount. ○ How hard do you exercise? Ex. Low, Moderate, High Impact ● TIME (sets and reps) ○ How long do you exercise? Ex. 60 to 120 minutes ● TYPE ○ What kind of exercise do you do? Ex. Cardio – Jogging, Swimming, Cycling etc. ● PROGRESSION ○ The process of developing or moving gradually towards a more advanced state & quot; the normal progression from junior to senior status”. ● REGRESSION ○ The process or an instance of regressing, as to a less perfect or less developed state. ● CONTRALATERAL ○ Relating to or denoting the side of the body opposite to that on which a particular structure or condition occurs. ● IPSILATERAL ○ Belonging to or occurring on the same side of the body. ● FLEXIBILITY ○ The quality of bending easily without breaking. ● MOBILITY ○ The ability to move or be moved freely and easily. ● LOCOMOTOR ○ The definition of a locomotor is a machine, person or animal that can move from one place to another. ● NON-LOCOMOTOR ○ Movement is moving on the spot without going anywhere. INTRODUCTION TO HUMAN MOVEMENT Movement Enhancement ● Aims to teach the human movement and its benefits to the body’s health and well-being. It is a guide to provide basic and sufficient knowledge on how to perform various movements. Objectives of Movement Enhancement ● “Building the capacity of the participants to deliver the said course effectively”. Movement ● Is a basic activity of a man. We start moving during conception and stop at death. A. QUICKENING – baby’s first movements inside the womb. (Quickening starts during the 16 th to 24 th week of pregnancy. And it also means that the baby is alive and healthy. It can be a form of gentle kicks, flutter, swish or roll.) At Birth ● Arm and legs Flexing/ Stretching ● sucking ● Tonic Neck Reflexes (After Few Months) ● Tumble ● The body system is composed of skeletal, smooth, and cardiac muscle tissue and functions in movement of the body or of materials through the body. ● Maintenance of posture ● Responsible for heat production 3 TYPES OF MUSCLES 1. Cardiac Muscles (Involuntary muscles) – These muscles form the walls of the heart and contacts to circulate the blood. 2. Visceral / Smooth muscles (involuntary muscles) – Found in organs or organ system such as the digestive or respiratory system. 3. Skeletal muscles – Attach to the skeleton with the ability to move. Anatomical Structure is any biological entity that occupies space and is distinguished from its surroundings. It can be macroscopic such as a carpel, or microscopic such as an acrosome. ● Anterior (ventral) – At or near the front of the body (front view) ● Posterior (dorsal) – At or near the back of the body (back view) ● Midline – An imaginary vertical line that divides the body equally (right down the middle) ● Lateral – Farther from midline (side view) ● Medial – Nearer to midline (side view) ● Superior (cephalic) – Toward the head/upper part of a structure (bird’s-eye view, looking down) ● Inferior (caudal) – Away from the head /lower part of a structure (bottom view, looking down) ● Superficial – Close to the surface of the body ● Deep – Away from the surface of the body ● Proximal – Nearer to the origination of a structure ● Distal – Farther from the origination of a structure ANATOMICAL POSITION ● Describe as the body facing you, feet placed together & flat on the floor. The head held erect, arms straight by the side with palms facing forward. ● Standing, Arms hanging, palms forward. DIRECTIONAL TERMS ● Superior: Means the part is above another or closer to the head. ● Inferior: Means the part is below another or towards the feet. ● Anterior: Means towards the front E.g: Eyes are anterior to the brain. ● Posterior: Means towards the back. E.g: Pharynx is posterior to the oral cavity. ● Medial: Relates to the imaginary midline dividing the body into equal right and left halves. E.g: The nose is medial to the eyes. ● Lateral: Means towards the side of the respect to the imaginary midline. E.g: The ears are lateral to the eyes. THREE PLANES OF HUMAN ANATOMY ● coronal plane: Any vertical plane that divides the body into anterior and posterior (belly and back) sections. ● transverse plane: Any plane that divides the body into superior and inferior parts, roughly perpendicular to the spine. ● sagittal plane: Any imaginary plane parallel to the median plane. THREE AXIS OF ROTATION An axis is a straight line around which an object rotates. Movement at a joint takes place in a plane about an axis. There are three axes of rotation. ● Sagittal axis ● Frontal axis ● Vertical axis ● The sagittal axis passes horizontally from posterior to anterior and is formed by the intersection of the sagittal and transverse planes. ● The frontal axis passes horizontally from left to right and is formed by the intersection of the frontal and transverse planes. ● The vertical axis passes vertically from inferior to superior and is formed by the intersection of the sagittal and frontal planes. CONCEPT AND ANATOMICAL TYPES OF MOVEMENT ● FLEXION AND EXTENSION ○ Flexion refers to decreasing a joint angle, and extension to increasing the joint angle back to resting anatomical position. ○ When talking about flexion and extension, we are usually referring to these movements as they occur about the coronal axis, and along the sagittal plane. ● ABDUCTION AND ADDUCTION ○ refer to movements made about a sagittal axis and along the coronal plane. Abduction is moving a body part away from its resting anatomical position in the coronal plane; adduction is returning it to its normal resting position (includes ‘hyper adduction’). ● Internal and external rotation (medial and lateral rotation) ○ Rotation refers to movements made about the longitudinal axis and in the transverse plane. Internal rotation is rotating a joint towards the midline; external rotation is rotating a joint away from the midline. ● CIRCUMDUCTION ○ is a compound movement that occurs only at ball and socket joints, which can perform multiple movement types ○ As image 2 shows, it is a combination of: ○ Flexion and extension ○ Abduction and adduction ○ Rotation ○ It is described as a circular motion utilizing each of these movements at different parts of the circular motion. Given that the shoulder and hip are the only joints to use circumduction and they have a relatively ‘fixed’ joint, the movement is more conical. ● PRONATION & SUPINATION ○ Pronation and supination occur at pivot joints. The most important example of this is the radio humeral joint and the union of the radius and ulna through the interosseous membrane. ● DORSIFLEXION & PLANTERFLEXION ○ dorsiflexion and plantarflexion, refer to the way the foot moves about the coronal axis and along the sagittal plane. ● EVERSION AND INVERSION ○ Eversion refers to bringing the soles of the feet out, so they are facing away from the midline of the body. ○ Inversion refers to bringing the soles of the feet in, so they are facing towards the midline of the body (and each other). ● PROTRACTION & RETRACTION ○ Protraction and retraction occur in two major regions of the body – the scapula and the mandible. ○ Protraction refers to protruding or sticking out. Retraction refers to bringing together.