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Introduction to Physical Education
physical education (020282)
Western Mindanao State University
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CHAPTER I
INTRODUCTION TO PHYSICAL EDUCATION
PHYSICAL EDUCATION is a way of education through physical activities, which are selected and carried on with full regard to value human growth, development and behavior.
Physical Education is defined by Prof. Eduardo Laconsay, former Director of the Institute of Physical Education and Sports, Benguet State University, as “process through which an individual obtains optimal mental, social and fitness skills through physical activities” (Evisa, et.,2007).
P. is an “ integral part of education program designed to promote the optimum development of an individual physically, emotionally, mentally, and socially through total body movements in the performance of properly selected physical activities,” (Dr. Andin, 1978).
Objectives of Physical Education
Physical Development. An individual who participates in properly selected activities will develop and maintain good health and a high level of physical fitness.
Social Development. Activities in physical education provide opportunities for the development of desirable social traits needed for adjustment to the social life. Example of traits: friendliness, cooperation, respect for the rights of others, good sportsmanship, good leadership, fellowship and honesty.
Emotional Development. The informal nature of PE offers opportunities for the self- expression and emotional mastery.
Example:
Self-confidence, self-control, self-reliance, courage and determination.
Mental Development. The individual develops his mental capacities as he learns the mechanical principles underlying movement, knowledge and understanding of rules and strategies of games and sports, and ways of improving in gymnastics and dance.
Purposes of Physical Education
Why do you think we need to study P. and why is it included in the school curriculum?
Below are the purpose of P. (Andin, 1988):
- To develop optimum fitness and health of the individual so that he is capable of living the “ good life” and of contributing his maximum capacity to the attainment of goals of our society.
- To produce individuals who can contribute to the economic well-being through: a) The improvement of punctuality, cooperation, reliability precision and accuracy and open mindedness; b) proper emphasis on problem solving skills
such that an individual can identify a problem correctly and master the skills necessary or useful in school and in the business world; 3. To train good leaders with moral integrity of the highest order and develop other desirable traits necessary for effective group participation or group essential to our society; 4. To develop creativity and innovativeness inspired by an abiding faith in God and love of country and fellowmen; 5. To instill love and pride in our rich cultural heritage and strive for their preservation and develop and understanding other cultures to promote international brotherhood and unity.
Functions of Physical Education (Andin 1988)
- Biologic Function – refers to the enhancement of the individuals growth and development through body movement.
- Integrative Function – refers to personality integration achieved through participation in properly selected activities.
- Social Function – refers to the individuals opportunity to acquire, impart, or transmit desirable.
- Social values and standards that are acceptable with the needs and ideals of society.
The Physical Education Program
A. Regular Class Program 1. Core Activities are the main activities introduced to achieve the objectives of the program. 2. Related Activities are co-curricular activities, which are designed to enrich learning experiences of the students. 3. Adaptive Activities are designed or selected for students with special cases (handicapped students or students who are not allowed to do strenuous activities). B. Extra Class Program is recreational in nature. This gives opportunities to further enhance the students learning skills in the regular class program. 1. Intramurals are competition of teams within the school (sports, rhythmic). 2. Extra-murals are sports and rhythmic competitions of teams from different school (inter-school competition). 3. Field Mass Demonstration is a showcase of activities learned by the students in the class for public information (students output) 4. Exhibition Groups are specially trained students for on certain occasions ( dance troupe, varsirty teams, and cultural art groups.
Activities in the Physical Education Program
Categories:
- Fitness activities
- Rhythmic activities
- Simple games
- Sports type activities
- Athletic sports
structures can extend during the exercise, thus the probability of tearing a muscle becomes apparent. In many cases, this type of stretching causes muscle soreness.
Proprioceptive Neuromuscular Facilitation (PNF) involves the hold-relax (HR) approach to stretching.
Cardiovascular Endurance
Cardiovascular endurance is the capacity of the heart, blood vessels and lungs to adapt to physical exertion for a prolonged duration.
MUSCULAR STRENGTH AND MUSCULAR ENDURANCE
Muscular Strength is capacity of a group of muscle to exert maximal effort against a resistance. When muscles are capable of exerting effort against a resistance for a prolonged period of time, muscular endurance occurs.
Major Categories of Strength Training
Static Strength Training involves muscles that do not change in length during contraction.
The best example is isometric contraction. The exercise provides maximum contraction of muscles; however, there is neither observed movement nor changing length of the muscles or angle of a joint.
Dynamic Strength Training involves muscles that change in length during an exercise. These are two types: (a) isotonic contraction and (b) isokinetic contraction.
a) Isotonic contraction is a type of contraction that involves alternate shortening (concentric) and lengthening (eccentric) of muscle. The muscles contract against a resistance while the load remains constant. Isotonic exercises generally produce strength gains throughout the full range of motion. Progress in strength gains is easy to evaluate. In addition, the training exercise can duplicate a variety of sports skills that are used during competition. b) Isokinetic contraction is similar to isotonic contraction but the muscles are exposed to fixed machines with varying degrees of resistance. Through the range of movement, resistance is equal to the force applied, nautilus, universal and cybex machines are currently the best and safest training equipment that provide variable resistance. Compared to free weights, the uses of these machines endorsed by fitness trainers since they reduce the risk of muscle and joint injury.
AGILITY
It is the ability of the individual to quickly shift or change direction of the body from one point to another. Agility is a multifaceted skill. It involves speed and coordination that allows rapid control of movement as the change in the direction of the body occurs. Strength, power, reaction, flexibility, mental alertness, and concentration are all contributory factors that improve agility.
BALANCE
It is the ability of the individual to maintain equilibrium in relation to changes in the body position. Balance can be categorized into static and dynamic balance. Static balance is the ability to maintain equilibrium in a fixed position such as standing on one foot or on a balance beam. Dynamic balance is the ability to maintain one’s equilibrium while the body is in motion. Walking on a balance beam is an example of this type of balance.
COORDINATION
It is the harmonious working relationship between the skeletal muscles and nerves in one aspect of movement. Training in neuromuscular coordination is demonstrated in all the training activities associated with exercise and sport programs especially in speed work activities drills, skills etc.
POWER
It is the ability to perform one explosive muscular effort in a short period of time. It is a product of strength and speed as seen in many sport activities such as track and field and weightlifting.
SPEED
It is the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent finishing or completing a performance after the initial movement has been made. Speed is influenced by reaction time. It is the time elapsed when a “go“ signal has been made in relation to the first motor response to the stimulus.
BODY COMPOSITION
It refers to the proportion between fat weight and total body weight. It is determined by the amount of fat and lean tissue in the body.
Body Mass Index ( BMI ) – measures thinness of fatness
Formula: BMI = weight (kg)
Height (m 2 )
Example: 30 (1)2 = 20 ........... this is normal
Categories of BMI
Chronic Energy Deficient (CED) < 18 Overweight 25-29.
Normal 18- 24 Obese >30.
In Japan, swimming was one of the noble skills of the Samurai, and historic records describe swimming competitions in 36 B. organized by the emperor Suiqui, which are the first known swimming races.
The German folklore describes swimming, which was used successfully in war against the Romans. Swimming competitions are also known from that time.
Middle Ages
Swimming was one of the seven agilities of knights, including swimming with armor. However, as swimming was done in a state of undress, it became less popular as society became more conservative.
In 1538, NICOLAR WYNMAN, wrote the first swimming book “COLYMBETES”. His goal was not exercise, but rather reduce the dangers of drowning. At around the same time, E. Digby in England wrote swimming book claiming that humans can swim better than fish.
In 1603, the first swimming organization was established in Japan. Emperor Go-Yozel declared that school children should swim. More lifesaving groups were established in 1767 in Amsterdam by Dutch, 1772 in Copenhagen and 1774 by Great Britain. 1768 a humane society was established in the United States.
The Pre-Olympic Era
In 1804 the lifebelt was invented by W. Mallison, the device being known at that time as the “SEAMANS Friend”. 1837 the first German swimming club established in Berlin.
In 1873, John Arthur Trudgen reintroduced the front crawl. Trudgen learned the stroke from the nature of Americans during a trip to South America.
In 1875, the first man to swim and cross the English Channel (between England and France) was Captain MATHEW WEBB. He used Breaststroke, swimming 21. miles in 21 hours and 45 minutes but he died when he attempt to swim the NAIGRA FALLS.
The first EUROPIAN AMATUER SWIMMING COMPETITION was held in VIETNAM in 1889
In 1879 LOUIS III of Bavaria built the 1st artificial wave pool in castle linderhof which featured electrically heated water and light.
In 19th century synchronized swimming were established and the 1st completion was in 1891 (mens’s event only) in Berlin. Modern Olympic Era
In 1986, the Olympic games were held in Athens. Six events were planned but only four were actually contested.
100m, 500m, and 1200m freestyle and 100m for sailors gold medal was won by ALFRED HAJOS of Hungary, Austrain PAUL NEUMANN won the 500m.
In 1908, the WORLD SWIMMING ASSOCIATION FEDERATION IN INTERNATIONAL DE NATATION de AMATUER (FINA) was formed.
In 1912, the Olympic games were held in STOCKHOLM where the first time women were allowed to compete in freestyles.
At the 1924 Summer Olympics in Paris lane dividers made of cork were used for the 1 st time and lines on the pool bottom aided with orientation.
1928 was the start of the SCIENTIFIC STUDY OD SWIMMING by DAVID ARMBRUSTER coach of the university of Iowa, filming underwater swimmers.
In 1943 the US ordered the reduction of the FABRIC in swimsuits by 10% due to wartime shortages resulting in the 1st two-piece swim suit. Shortly thereafter LOUIS REARD invented the BIKINI in PARIS.
Swimming Facility/Equipment
Swimming Pool – A standard sized swimming pool has 50 meters (160 ft.) length for “ long course” and 25 meters (82 ft.) in length for “short course”. The lanes are with a width of 2 meters (8 ft. and 2 inches).
Kick boards – are great tool in learning to swim. This helps build leg strength. Made-up of soft foam material.
Pull buoy or leg floater – This used to improve your upper body strength and arm pull technique. A figure 8 shaped piece made of closed-cell foam.
Flippers – fin like accessories worn on the foot made from plastic or rubber. This helps the swimmer move through the water more a efficiently, adding propulsion and increased speed. This is commonly by divers.
Precautionary Measures before swimming ( excerpts from Fe Banzon’s notes compilation)
- Learn to swim
- Never swim alone
- Do not swim in unknown waters
- From a heavy meal, take an hour before swimming
- Don’t yell for FALSE help
- Don’t carry point/sharp objects during swimming
- No horse playing of any form
- Don’t panic
- Cold water
- Water currents of the sea or river
- Depth
- Sea beds
- Sea weeds
Values of Swimming (Fe Banzon’s notes compilation)
- Psychological Value
Swimming is one kind of physical activity that promotes the well being of a person who is physically and mentally handicapped. This is brought by the satisfaction; the skill can offer some degree for a certain accomplishments. “What the mind can achieve the body can conceive”. Once our mind gets tense normally, our body will sink into the water but as our mind-ser is free, then our body will also float in a deep-water surface area. If a person knows how to swim, he will never get tense, no matter how deep is the water surface area? Therefore, it is imperative to have mind setting on what we will do.
- Water safety Value
Swimming makes possible for self-rescue. The proper utilization of both arms and legs serves as a device for individual’s safety in water. Learning how to swim gives assurance that one individual can mange to survive in a deep water surface area.
- Recreational Value
Swimming doesn’t only mean for learning and survival but it also gives us fun. It might vanish boring moment at the same time. Because swimming is a year round activity in the Philippines, people find it pleasurable.
- Physiological Value
Most people engage in swimming for health reasons. It is one of the best exercise known to man that promotes cardio-vascular endurance. It also contributes to the development of other functional organs in the body. Swimming will not just make us physically fit but will also enhance a good looking body structure.
- Physical Value
Swimming is considered the best exercise, for it helps trimming down excess fats in the body and makes the muscle strong.
- Therapeutic Value
Swimming could eliminate illness as medical reports had pointed out that swimming is advise to patients who have physical deformities and malfunction of some body organs. This therapeutic value of swimming would include of treatment of scoliosis, bone dislocation, rehabilitation of some paralytic patients
- Learning to float
- Learning the flutter kick
- Learning breast stroke (frog kick)
- Sculling water
- Treading water
- Dog paddle
- Elementary back stroke
- Side stroke
- Trudgen swim
CHAPTER III
Basic Skills Swimming Techniques
Lesson 1 – Breathing / Bubbling / Breath holding
A. Breathing
Incorrect breathing is commonly the biggest stumbling block in learning to swim. Even if you know how to swim but your breathing is not comfortable, you cannot go far, propulsion is slow and you untimely get burnt out.
Dry Land Exercise:
Techniques: 1. Start by sitting up straight 2. Inhale deeply by expanding the chest cavity and lungs fully through your nose and mouth. 3. Exhale strongly through your nose and mouth.
Mouth Drills:
- Pinch your nostrils to close. Purse your lips and inhale strongly through your mouth. Keeping your lips pursed, exhale just as strongly through the mouth as in your blowing hardly out the air.
- Repeat this 10x breathing deeply as you can.
Nose Drills:
- Cover your mouth and in hale deeply through your nose then exhale once again, expelling the air hard.
- Repeat this 10x each time breathing deeply as you can.
Combination:
- Inhale deeply utilizing both mouth and nose and exhale strongly. All this deep breathing may cause you lightheadedness – because you are getting more oxygen than you really need. (means your hyperventilating, but once you’ll already in the
water you won’t get the same dizziness because your body will be utilizing the extra oxygen.
Water Skill Techniques:
- Stand in chest-deep water. Bring your face close to the surface of the water and inhale deeply through your mouth and nose.
- Bring yourself to submerge your face under water and exhale strongly through your mouth and nose, ripples and bubbles should be formed. The stronger you expelled air out the more bubbles to come out.
- Repeat this more times as strongly as you can.
B. Bubbling – (Blowing bubbles)
This is a simple but effective breathing exercise to improve rhythmic breathing in swimming. To relax the chest, getting rid of CO 2 builds up and is able to recover from a vigorous swim.
Water Skill Techniques:
- Take a deep inhalation through your mouth before getting in the water
- Hold your breath, submerge your head in water, slowly do exhalation on your breath, blow bubbles through mouth and nose.
- Repeat step 1-2 until you feel less tensed and alleviated heavy breathing.
C. Hypoxic Training (Breath Holding)
Man’s specific gravity: Males = 0. Females = 0.
Factors affecting ones capacity to float:
Distribution of body tissue on physical structure.
- Adipose tissue is concentrated more in one part of the body. ( e., around the thighs and hips of pear-shaped women ) the center of buoyancy moves closer to the center of gravity reducing the sinking effect in the lower part of the swimmer.
The proportion of fat.
- The adipose tissue acts insulator, less energy is used for internal body heating and for maintaining streamline.
Lung capacity ( volume of air )
- More air in the lungs makes the body less dense than water.
Density of water – swimmer will float slightly higher in salt water than in fresh water.
Surface seawater = 1 kg/m 3
Deep ocean = 1 kg/m 3 Salt water is 3% denser than fresh water.
Therefore, the higher the density of the water the more pronounced effect the body to float.
- Buoyancy force and pull of gravity
Different Types of Floatation
A. Prone float ( Dead man’s float )
It is also known as the front float. As the term implies the body position is kept on prone position, face down and arms stretch forward, the legs kept straight at the back.
Water Skill Techniques: 1. Stand on chest-deep water 2. Inhale deeply and hold 3. Lean over into the water 4. Face down; stretch your arms forward and legs behind 5. Relax your body and allow floating 6. Recovery to stand from prone position
B. Back Float – lying on your back on the water. This posture will teach your body to trust in the water being able to learn to float.
Water Skill Techniques: 1. Face the wall, stand at shoulder deep level. 2. Hold your body through your arms fingers touching the edge of the wall. 3. Breathe deeply and exhale slowly so is not to lose your buoyancy. 4. Slowly drop your head back pillowing yourself onto the water, keeping your face up afloat. 5. Arms stretched open to side at streamline level and palms pressed down. 6. Lift your chin, chest and hips. Keeping your whole torso up. 7. Legs are kept dropped a little bit sinking with little movement. Slowly release and hold off the wall. 8. Recovery to stand from the back float position.
C. Turtle float – the knees are raised to the chest, the forehead is tucked in and the arms wrapping around the knees.
Water Skill Techniques: 1. Take a deep breath and hold 2. Raise the knees close to the chest and encircle arms around, 3. Tuck in face to chest 4. Float and relax 5. Recovery
Lesson 3 – The Glides
A push-off arrow like position of the body as I moves through the water without the arm and leg movement. This can be done in both underwater or on the surface.
A. Prone glide
Water Skills techniques: 1. Stand with your back on the pool wall 2. Stand at a shoulder deep water 3. Extend your arms forward 4. On bend knee lean your prominent foot on the wall 5. Stick your face in the water. Hold breath 6. Position your body in the streamlined push-off 7. Recover
B. Back glide
Water Skills Techniques:
- Assume in climbing position, hands holding the gutter edge
- Push off
- Place your head down pillowing, enough the ears to level in the water surface
- Arms by the side
- Legs straight
- Tummy should be pushed up to keep it just under the water surface
- Recovery
Lesson 4 – Water Treading
Water treading is a basic survival swimming skill. A method used to keep afloat. The swimmer stays in vertical or upright body position on water, head is above the water surface. Arms and legs are moved to keep afloat.
Water Skill Techniques: 1. Keep your head up on the water surface and breath normally
Arm Movement
- Sculling – A back and forth movement of the hands and arms. To maintain the body position. Provides propulsion and keeps you from sinking in the water. This is the first safety skill a swimmer should learn.
Scull your arms/hand horizontally, forward and backward direction (moving them up and down, you will tend to move you up and sink).
Leg Movement
Types:
a) Kick your leg back and forth with your feet pointed downward. b) The egg beater Kick your legs on circular manner with your feet kept stiff.
Lesson 5 – The Sidestroke
Introduction to Physical Education
Course: physical education (020282)
University: Western Mindanao State University
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