PE 1A

Benefits of healthy body composition

- decreased risk of type 2 diabetes - decreased risk of hypertension - decreased risk of heart disease - healthy metabolism

Benefits of cardiovascular fitness

- increased heart muscle strength - improved cholesterol - stress reduction - lowered blood pressure - mood and self-esteem boost - weight control - improved sleep

Importance of Physical Fitness

- minimize stress responses - delay aging process - improve posture - improve organ functions - prevent heart ailment

BODY PLANES

1. A coronal or frontal plane divides the body into front and back or anterior and posterior portions. 2. A transverse plane, also known as an axial plane or cross section, divides the body into top and bottom or superior and inferior. 3. A sagittal plane, divides the body into sinister and dexter or left and right portions.

Five different shapes of Parallel Fiber arrangement

1. Fusiform -Biceps Brachii 2. Strap - Sartorius 3. Convergent - Pectoralis Major 4. Circular - Orbicularis Oris 5. Flat - External Oblique

Three types of Muscles in the Body

1. Skeletal Muscles - Voluntary muscles attached to the bones of skeletons. 2. Smooth muscles - Involuntary muscles, hollow organs like small intestines and blood vessels. 3. Cardiac Muscles - Involuntary muscle - Heart.

Three types of Muscle Fiber

1. Slow twitch Fiber or type 1- Used for low intensity activities. Source of Energy is Mitochondria. well suited for prolonged, low-intensity work. Endurance athletes usually have a high quality of slow-twitch fibers. 2. Fast Oxidative Fiber or type 2 - Used for moderate activities. Source of Energy is Oxygen and Glucose. provide bigger and more powerful forces, but for shorter durations and fatigue quickly. 3. Fast Glycolytic fiber - Used for power and speed activities. Source of energy is pureGlucose.

BODY ORIENTATION

1. Superior - above or towards the head. 2. Inferior - below or towards the lower part of the body. 3. Anterior - towards the front of the body. 4. Posterior - towards the back of the body. 5. Medial - at or nearest to center plane; or in the inner side of the body. 6. Lateral - away from the center plane of the body. 7. Proximal - nearer to the center of the body. 8. Farther from the center of the body.

Facts

1. The soles of the feet are the most inferior part of the body. 2. The calves and shoulder blades are on the posterior body surface. 3. In the anatomical position the knees are on the anterior body surface. 4. The elbow is proximal to the shoulder, but distal to the fingers.

Three different shapes of Penniform Fiber Arrangement

1. Unipennate - Semimembranosous 2. Bipennate - Gastrocnemius 3. Multipennate - Deltoid

- importance of physical education - "the state shall promote physical education and encourages sports programs, league competitions and amateur sports, including training for international competitions, to further self-discipline, teamwork and excellence for the development of a healthy citizenry"

1987 Philippine Constitution, Article XIV Section 19

- children and adolescents should participate in high impact activities for the bone development

Activity level

- Aerobic exercises, such as running, swimming or dancing, are activities that work your cardiovascular system. Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, and boost mood.

Aerobic exercise

TYPES OF EXERCISES

Aerobic exercise Strength exercise Balance exercise Flexibility exercise

- ability to change direction quickly

Agility

Skill-related components

Agility Balance Coordination Power Reaction Time Speed

- ability to remain stable even when moving

Balance

- Balance exercises improve your ability to control and stabilize your body's position. This type of exercise is particularly important for adults, because balance gets worse with age. balance exercises can be beneficial for everyone, including people who have gained or lost a lot of weight or those who become pregnant, which can throw off your center of gravity.

Balance exercise

- a state in which a body fat does not exceed 25% if the total body composition - high ratio of lean tissue to fat tissue in the body

Body Composition

Major bones and bone group

Bone of the Head - skull - 27 bones Vertebral column - vertebrae - 27-29 bones - thoracic vertebrae - lumbar vertebrae - sacral vertebrae - coccygeal vertebrae - connected to tail bone - meningitis

- from word cardio which means heart - ability to exercise at an elevated heart rate for designated time while supplying adequate oxygen to the body

Cardiovascular fitness

Health-related components

Cardiovascular fitness Flexibility Endurance Strength Body Composition

- is the ability of the muscles to generate tension and shorten when it receives sufficient stimulation.

Contractability

- ability to use vision, touch and muscle senses simultaneously - Hand eye coordination - eye foot coordination

Coordination

- refers to stretches that are performed with movement. In other words, the individual uses a swinging or bouncing movement to extend their range of motion and flexibility.

Dynamic stretching

- is the ability of the muscle fiber to return to its resting length after the stretch is removed

Elasticity

- observing how you interact with people - how you examine yourself and take responsibility

Emotional

- ability to exercise without tiring in a long period of time benefits of muscular endurance - keep your heart healthy - aides in weight control - improves mood and sleep quality - prevents age-related decline

Endurance

- is the muscles' ability to lengthen or stretch beyond the resting length.

Extensibility

- ability to move joint with ease through the normal range of motion and muscles to their fullest extent benefits of flexibility - fewer injuries - improved physical performance - improved posture and balance - less muscle pain

Flexibility

- Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility, and reduce your risk of injury during sports and other activities.

Flexibility exercise

-gives support to the body -It protects the delicate organs in the body -bones are rigid lever of locomotion

Functions of the skeletal system (Structural)

-provides a site for blood formation -serves as storehouse for calcium which is essential for nerve conduction, blood clotting and energy formation -plays role in our immune function

Functions of the skeletal system (physiological)

- ability to work with vigor and pleasure without undue fatigue, with energy left for enjoying hobbies and recreational activites and for meeting unforeseen emergencies

Health-related components

- important determinant of bone mass density - limiting factor on the amount of BMD an individual can attain

Heredity

- estrogen plays an important role in attaining bone mass - acceleration on the rate of bone loss is also likely to happen on menopausal women due to loss of estrogen

Hormonal status

BENEFITS OF STRETCHING

Increases your Flexibility- regular stretching can help increase your flexibility, which is crucial for your overall health. Increases your range of motion- Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion. Improves your performance in physical activities- Performing dynamic stretches prior to physical activities has been shown to help prepare your muscle for the activity. It may also help improve your performance in an athletic event or exercise. Improves your posture- Muscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. Is great for stress relief- When you're experiencing stress, there's a good chance your muscles are tense. That's because your muscles tend to tighten up in response to physical and emotional stress.

- is the ability to respond to stimulus.

Irritability

Muscle Tissues' Properties

Irritability Contractability Extensibility Elasticity

- Muscle actions of a lesser magnitude are used to maintain postures. This muscle activity is continuous and results in small adjustments as the head is maintained in position and the body weight is balanced over the feet.

Maintain postures and positions

Major Bone group

Major bone - SKULL (29 Bones - Vertebral column (26 vertebrae) 1. Thoracic 2. Lumbar 3. Sacral 4. Coccygeal (Tail bone

- requires tactics, strategies, composure, and focus - undergo experiences brought by activities

Mental

- exert forces - major contributor to human movement - used to hold a position, to raise or lower a body part, slow down a fast moving segment, and to generate great speed in the body or in an object that is propelled on the air - only have the ability to pull and create motion because it crosses a joint

Muscles

-Motor Protein and Actin - Spherical Protein.

Myosin

- Responsible for pulling sensation inside the muscle fiber

Myosin and Acting Filaments

- nutrition is important in maintaining bone health - calcium is important nutrient for the bones

Nutritional status

The fascicles are parallel to the long axis of the muscles. These muscles run in the same direction as the whole muscles.

Parallel Fiber Arrangement

Two fiber arrangements of the muscles

Parallel and Penniform

- A partner assists the stretching.

Passive Assisted Stretching

The fiber runs diagonally with respect to the central tendon running the length of the muscles. The shape is feather like because the fascicles are short and run at an angle to the length of the muscles. The muscle do not pull in same direction as the whole muscle. Three different shapes of Penniform Fiber Arrangement

Penniform Fiber Arrangement

- main focus of physical education - aims to develop your physique

Physical

- exercise is a subset of physical activity that is planned, structured, and repetitive and has a final or an intermediate objective the improvement or maintenance of physical fitness.

Physical Exercise

- Physical fitness is a set of attributes that are either health- or skill-related. The degree to which people have these attributes can be measured with specific tests.

Physical Fitness

- a positive state of well-being influenced by regular, vigorous physical activity, an nutritional adequacy - two aspects: health-related fitness and skill-related fitness

Physical Fitness

- is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. Physical activity in daily life can be categorized into occupational, sports, conditioning,

Physical activity

PE CONCEPTS

Physical activity Physical Exercise Physical Fitness

- aims to develop physical, social, emotional, spiritual, mental - to help students acquire skills and develop an affection for the activities themselves

Physical education

- ability to release maximum strength in a short period of time - sing your muscle to move an object for a distance

Power

- Skeletal movement is created as muscle actions generate tensions that are transferred to the bone. The resulting movements are necessary for locomotion and other segmental manipulation.

Produce Movement

Functions of Muscles

Produce Movement Maintain postures and positions Stabilize joints Other functions

- amount of time it takes to make physical response once you see the need to take an action - stimulus response

Reaction Time

- higher education act of 1994 - outcome-based quality assurance system as advanced under ched memo 46 series of 2012 and verge of commission

Republic Act 7722

Legal Bases of Physical Education

Republic Act 7722 1987 Philippine Constitution, Article XIV Section 19

- provides a strong, internal framework that supports the body and provides protection for vital organs

Skeletal System

- related to the quality of one's movement skill

Skill-related components

- engaging different activities with your groupmates

Social

- rate which one covers distance in a short period of time - how rapidly a body part can move from one point to another

Speed

- develop on certain activities like yoga - cool down activities after exercises

Spiritual

- Muscle actions also contribute significantly to the stability of the joints. Muscle tensions are generated and applied across the joints via the tendons, providing stability where they cross the joint. In most joints, especially the shoulder and the knee, the muscles spanning the joint via the tendons are among the primary stabilizers.

Stabilize Joints

- refers to stretches that are performed without movement. In other words, the individual gets into the stretch position and holds the stretch for a specific amount of time.

Static stretching

- ability to exert force against resistance in a short period of time benefits of muscular strength - increased ability to do everyday tasks - improved athletic performance - protect bone health - help prevent pain and injury

Strength

- Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using resistance. This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue.

Strength exercise

STRETCHING

Stretching Passive Assisted Stretching Static stretching Dynamic stretching

-developed by the muscles applying compression, enhancing their stability

Tension

WARM UP

The purpose of a warm up is to prevent injury by increasing the body's core and muscle temperature. Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm up should also increase range of motion and mentally prepare you for exercise.

Other functions

a. Muscles support and protect the visceral organs and protect the internal tissues from injuries. b. Tension in the muscle tissues can alter and control pressures within the cavities. c. Skeletal muscles contribute to the maintenance of body temperature by producing heat. d. The muscles control the entrances and exits to the body thought voluntary control over swallowing, defacation, and urination. d.1. Muslce tissue is made up of cells called fibers that have ability to contract or shorten, in order to produce a pulling force. d.2. Muscles are also extensible, and are elastic so that they can stretch and then recoil and resume to their normal resting length. d.3. Muscles are also electrically excitable, so that they can be stimulated to contract by nerveimpulse.

Lower Extremities

a. Patella - Knee cap b. Tibia - medial and larger two bones of the lower leg c. Fibula - Shorter and lateral bone of the leg d. Tarsal - the bones in the ankle e. Femur - longest bone in thighs

Upper extremities

a. Radius - shorter and lateral bone of the forearm b. Ulna - medial and longer bone of the forearm c. Carpals - Wrist bone d. Metacarpals - Long bone of the fingers

pectoral girdle

a. clavicle - collarbone b scapula- shoulder blade c humerus - long bone of the upper arm

Three compartments of the thigh

anterior compartment - quadriciptimols posterior compartment - medial - middle part of the body

- essential in modulating libido

estradiol

Facts

femur - strongest bone and longest bone in upper leg tibia - second strongest humerus - funniest bone coccyx - most critical bone jaw bone/ mandible - strongest and largest bone in face stapes - smallest bone - transmitter of sounds 206 upto 213 total bones 270-280 bones in infants number of joints - 360 tendons - fibrous connected tissue - muscle to bone more than 50% who suffer osteoporosis are women

- movement of a body segment toward the midline of the body - described in relation to anatomical position of the body

human body movement

- fibrous connected tissue - bone to bone

ligament

Kinds of muscle fiber

muscles Tension Myosin and Acting Filaments Myosin

taga palit ng buto

osteoblasts

tagatanggal ng buto

osteoclasts

- inherited bone disorder

osteogenesis imperfecta

- related to fractures

osteoporosis

- is the process of placing particular parts of the body into a position that will lengthen, or elongate, the muscles and associated soft tissues.

stretching

appendicular - upper extremity and lower extremity (can be controlled) axial - skulls,trunks, vertebralcolumn, and pelvic (cannot be moved)

two groups of skeleton