SHS PE and Health Q1 Ep 1 Health Optimizing Physical Education

Summary

Coach Joseph Paglinan introduces viewers to 'Health: Optimizing Physical Education', a fitness program tailored for the pandemic era. The video script emphasizes the importance of physical fitness for overall health and provides a comprehensive guide to assess and improve health-related fitness components. It offers practical exercises and tests for muscular strength, endurance, agility, and balance, as well as tips for maintaining a healthy diet amidst the challenges of staying at home. The session concludes with a call to embrace an active lifestyle for a healthy mind and body.

Takeaways

• 🏠 The pandemic has confined many to their homes, limiting outdoor activities like sports, biking, and jogging.
• 🏋️‍♂️ Coach Joseph Paglin introduces the topic of health and physical education, emphasizing the importance of staying fit and healthy during confinement.
• 💪 Physical fitness is a combination of health fitness, which relates to disease resistance, and body fitness, which is the ability to perform strenuous activities without getting tired easily.
• 📝 The script encourages participants to engage in physical activities and learn to assess their own fitness levels through various tests and assessments.
• 👣 The 'trek to physical fitness' activity helps participants understand the different components of health-related and skill-related fitness.
• 🔢 Body Mass Index (BMI) is one way to assess health fitness, calculated using weight in kilograms divided by the square of height in meters.
• 🧘‍♀️ Flexibility is tested through the 'zipper test', which measures the range of motion in the shoulder girdle.
• 🕒 The 'three-minute step test' is used to measure cardiovascular endurance by counting pulse beats after stepping for three minutes.
• 🤸‍♂️ Push-ups and standing long jumps are used to assess upper body strength and leg explosiveness, respectively.
• 🔄 The hexagon test measures agility, requiring participants to jump in a hexagonal pattern around the hexagon.
• 📏 The stick drop test assesses reaction time, where participants must catch a falling ruler without lifting their elbow from the table.
• 🍽️ Eating habits are influenced by various factors, including individual preferences, culture, and environment, and can be improved by reflecting, replacing, and reinforcing healthier choices.

Q & A

What is the main focus of Coach Joseph Paglia's lesson?

The main focus of the lesson is to teach how to stay fit and healthy during the pandemic when outdoor activities are limited, by understanding the components of health-related fitness and engaging in physical activities.

What does the term 'health fitness' refer to in the context of the script?

Health fitness refers to the body's ability to fight off diseases, which is a part of overall physical fitness.

What are the five components of health-related fitness mentioned in the script?

The five components of health-related fitness are body composition, cardiovascular endurance, flexibility, muscular endurance, and muscular strength.

How can one assess their cardiovascular endurance at home?

One can assess their cardiovascular endurance at home by performing a three-minute step test, where they step on and off a 12-inch high step and then measure their heart rate after the exercise.

What is the purpose of the zipper test for assessing flexibility?

The zipper test is used to assess the flexibility of the shoulder girdle by attempting to touch or overlap the fingers of both hands behind the back.

How can one measure the strength of their upper extremities?

The strength of the upper extremities can be measured by performing as many push-ups as possible in one minute.

What is the purpose of the standing long jump test?

The standing long jump test measures the explosiveness and strength of the legs by having the participant jump as far as they can from a stationary position.

What does the hexagon test measure?

The hexagon test measures agility by having the participant jump clockwise and counterclockwise over lines drawn in a hexagon shape on the floor.

How can one assess their reaction time to a stimulus?

Reaction time to a stimulus can be assessed with a stick drop test, where the participant tries to catch a falling ruler or stick with their thumb and index finger without lifting their elbow from a table.

What is the stork balance stand test and what does it measure?

The stork balance stand test assesses the ability to maintain equilibrium or balance by standing on one foot with the other foot raised to the knee, and measuring how long one can maintain this position.

What are the four domains of physical activity mentioned in the script?

The four domains of physical activity are occupational, domestic, transportation, and leisure time activities.

What are the three ways to improve eating habits as suggested in the script?

The three ways to improve eating habits are to reflect on current habits, replace unhealthy habits with healthier ones, and reinforce the new healthier habits.

Outlines

00:00

🏋️‍♂️ Introduction to Physical Fitness and Health

The script opens with an introduction to the importance of physical fitness during the pandemic, where outdoor activities are limited. Coach Joseph Paglia introduces himself as a fitness and sports performance coach and presents the subject of health and physical education. The episode's focus is on maintaining fitness and health, understanding health-related fitness components, assessing them, and recognizing factors affecting physical activities and diet. The audience is engaged with yes-or-no questions about their physical condition and activities, leading to an explanation of physical fitness, which encompasses health fitness (body's ability to fight diseases) and body fitness (capacity for strenuous activities without fatigue). A 'trek' activity is introduced for the audience to participate in, assessing their understanding of health-related and skill-related fitness components.

05:01

📊 Assessing Physical Fitness Components

This paragraph delves into the specifics of health-related fitness components, including body composition, cardiovascular endurance, flexibility, muscular endurance, and muscular strength, which are crucial for disease prevention and functional health. The script outlines various methods to assess these components, such as calculating BMI, performing a zipper test for shoulder flexibility, a three-minute step test for cardiovascular endurance, push-ups for upper body strength, a standing long jump for leg explosiveness, a hexagon test for agility, a stick drop test for reaction time, juggling for hand-eye coordination, and the stork balance test for equilibrium or balance. Each test is accompanied by instructions and methods for scoring, providing a comprehensive approach to evaluate one's physical fitness.

10:01

🧘‍♀️ Physical Activity and Its Domains

The third paragraph discusses the classification of physical activity into four domains: occupational, domestic, transportation, and leisure time. It provides examples of activities that fall into each category, such as lifting computers or filing documents for occupational activities, washing clothes or gardening for domestic activities, riding various modes of transport for transportation activities, and engaging in recreational activities like swimming or hiking for leisure time activities. The paragraph also differentiates between physical activity and exercises, with exercises being planned, structured, and repetitive movements aimed at improving or maintaining physical fitness or health.

15:02

🍽️ Eating Habits and Their Influence on Physical Fitness

This section emphasizes the role of proper nutrition in achieving physical fitness. It defines eating habits as the patterns of consumption, including why, how, and what foods are eaten, as well as the social and environmental contexts. Factors influencing food choices are discussed, such as individual preferences, cultural, social, religious, economic, environmental, and political influences. The script suggests strategies to improve eating habits by reflecting on current habits, replacing unhealthy habits with healthier ones, and reinforcing these new habits. A quick quiz is introduced to test the audience's understanding of physical fitness, its components, and ways to improve eating habits.

20:13

🌟 Conclusion and Encouragement for an Active Lifestyle

The final paragraph wraps up the video script with a conclusion that reinforces the message of the importance of physical activity and proper nutrition for a healthy lifestyle. It encourages viewers to make their physical activities more exciting and challenging, even while at home, and to remember that a healthy body contributes to a healthy mind. The script ends with an invitation to join in various physical activities for additional learning towards achieving an active and healthy lifestyle, signed off by Coach Joseph Paglia.

Keywords

💡Pandemic

A pandemic refers to an outbreak of a disease that occurs over a wide geographic area and affects an exceptionally high proportion of the population. In the context of the video, the pandemic has led to widespread confinement at home, limiting outdoor activities such as sports, biking, and jogging, which is the main reason why the video focuses on physical activities that can be done indoors.

💡Physical Fitness

Physical fitness is the ability of the body to perform physical activity and remain free from fatigue. It is a central theme of the video, with Coach Joseph Paglinan emphasizing the importance of maintaining physical fitness during the pandemic by engaging in various indoor physical activities, which helps in disease prevention and improving overall health.

💡Health-Related Fitness Components

These are specific aspects of physical fitness that relate to overall health, including body composition, cardiovascular endurance, flexibility, muscular endurance, and muscular strength. The video script provides a detailed explanation of each component, illustrating their significance in maintaining health and how they can be assessed.

💡Skill-Related Fitness Components

These components refer to agility, balance, coordination, power, reaction time, and speed, which are crucial for performing various physical activities. The video discusses these components as part of physical fitness, showing how they can be developed and measured through different exercises and tests.

💡BMI (Body Mass Index)

BMI is a measure used to determine if a person has a healthy body weight for a certain height. In the video, it is mentioned as a method to assess one's physical fitness, where Coach Paglinan explains how to calculate it using weight in kilograms and height in meters.

💡Cardiovascular Endurance

Cardiovascular endurance, also known as cardio or aerobic fitness, is the ability of the heart, lungs, and circulatory system to deliver oxygen to the muscles during prolonged physical activity. The video script includes a three-minute step test to measure cardiovascular endurance, highlighting its importance in maintaining health.

💡Muscular Strength and Endurance

Muscular strength is the maximum force a muscle can exert in a single contraction, while muscular endurance is the ability to sustain muscle contractions over time. The video provides examples of exercises like push-ups and standing long jumps to assess these attributes, which are essential for overall physical fitness.

💡Flexibility

Flexibility refers to the range of motion available at a joint or group of joints. The script introduces a 'zipper test' to measure shoulder girdle flexibility, emphasizing its importance in preventing injuries and improving the efficiency of movements.

💡Agility

Agility is the ability to move the body quickly and precisely in changing directions. The video describes a hexagon test to measure agility, showing how it is an essential component of physical fitness that can be improved with practice.

💡Eating Habits

Eating habits encompass the patterns and behaviors associated with food consumption, including the types of food one eats, the frequency of eating, and the social context of meals. The video discusses the importance of reflecting, replacing, and reinforcing healthier eating habits to complement physical fitness.

💡Physical Activity

Physical activity is any bodily movement produced by the skeletal muscles that results in energy expenditure. The video script categorizes physical activity into four domains: occupational, domestic, transportation, and leisure time, and emphasizes the importance of incorporating these activities into daily life to stay fit and healthy.

Highlights

Introduction to the importance of physical activities during pandemic restrictions.

Coach Joseph Paglin introduces the subject of health and physical education.

Emphasis on health as wealth and its relevance in the current situation.

Overview of the components of health-related fitness and their assessment.

Explanation of the difference between health fitness and body fitness.

Engagement in physical activities to understand different fitness components.

Description of the 'trek' activity to assess physical fitness components.

Details on the components of health-related fitness: body composition, cardiovascular endurance, flexibility, muscular endurance, and strength.

Benefits of regular health-related fitness activities for disease prevention and functional health.

Introduction to skill-related fitness components: agility, balance, coordination, power, reaction time, and speed.

Methods to assess fitness levels including BMI calculation, zipper test, and three-minute step test.

Instructions for physical fitness tests like push-ups, standing long jump, and hexagon test.

Demonstration of the stick drop test for measuring response time and hand-eye coordination with juggling.

Explanation of the stork balance stand test to assess equilibrium or balance.

Discussion on the classification of physical activity into occupational, domestic, transportation, and leisure time domains.

Differentiation between physical activity and exercises, focusing on aerobic, muscle strengthening, and bone strengthening activities.

Identification of barriers to physical activity and the importance of overcoming them for fitness.

Importance of proper eating habits and factors influencing food choices.

Strategies to improve eating habits: reflect, replace, and reinforce.

Encouragement to engage in physical activities and maintain a healthy lifestyle for overall well-being.

Transcripts

[Music]

so

[Music]

most of us have been confined in our

homes because of the pandemics

can't go out and play your favorite

sports can't go biking

hiking or even jog in the morning and it

looks like this situation will be here

for a while

so might as well engage yourselves with

some physical activities

as we welcome another school year hi

my name is coach joseph paglian a

fitness and sports performance coach

and welcome to our subject health

optimizing

physical education

[Music]

health is wealth this may sound cliche

but it is definitely true especially in

our current situation

that's why in today's episode we will

focus on how to stay fit and healthy

today you will learn and understand the

different components

of health related fitness and how to

assess them

also you will know the different factors

affecting

our physical activities as well as our

diet

in this lesson you will perform and

engage in some physical activities

before we begin our lesson let me ask a

few questions

answerable with yes or no question

number one

are you free from illness number two

do you engage in physical activities or

sports number three

after doing physical activities or

sports do you have extra energy

to do more activities if you answered

yes to all the questions

it means you're closer to being

physically fit

but how do we know that for sure

physical fitness

is a combination of health fitness and

body fitness

health fitness refers to our body's

ability to fight diseases off

while body fitness refers to the ability

to do strenuous physical or sports

activities

without getting tired easily let's go

further by doing

physical activity trek and by reviewing

what you learned

from your junior high school pe class

get your pen

and notebook and let us answer this trek

to physical fitness

imagine that you're on the track on

every footprint that you will leave

it corresponds to a health related or

skill related fitness component

the left steps indicate health related

fitness

while the right steps indicate skill

related fitness

some prints are already provided for you

to help you in your journey

choose your answers from the box we will

give you 30 seconds to answer

timer starts in three two

one

[Music]

[Music]

time's up now let's check your answers

let's check it with left and right steps

let us start with the left step which

can come

in any order muscular strength muscular

endurance

and cardiovascular endurance this time

let's have those in the right steps in

any order

agility coordination power

and reaction time great

you still remember what you learned from

your junior high school

this time let's know more about physical

fitness

focusing on health related fitness let

us take a closer look

first at the components of health

related fitness which

are number one body composition the

combination of all tissues that make up

the body like fluids bones and muscles

number two cardiovascular endurance it's

the ability of the heart

and the other organs to work efficiently

and supply oxygen

in the body number three flexibility

the ability to use your joints fully

through a wide range of motion

number four muscular endurance which is

the ability to use muscles

for a long period of time without tiring

and number five

muscular strength which is the ability

of the muscles to lift heavy weights

and exert force at a time

these related components are primarily

associated with disease prevention

and functional health participating in

our regular health related fitness

activities

helps you control your weight prevents

diseases

and illness improves your mood

boosts energy and promotes better sleep

aside from these health related

components we also have skill related

fitness components

which are agility balance

coordination power reaction time

and speed these components allow us to

do

various physical activities now that you

know the different components of

physical fitness

let us now get to know ways on how to

assess

and keep ourselves fit and healthy the

first one is getting your body mass

index

or bmi for this you will need the

following

a weighing scale a tape measure and

basic math skills measure weight

in kilograms your height in meters and

compute for your bmi

using this formula bmi equals

weight in kilograms over height in

meters squared

[Music]

second is a zipper test its purpose is

to test the flexibility

of the shoulder girdle for this

stand straight raise your right arm

bend your elbow and reach back as far as

possible

to test the right shoulder extend your

left arm

down and behind your back bend your

elbow

up across your back and try to reach

your fingers

over those of your right hand as if to

pull a zipper

or scratch between the shoulder blades

to test the left shoulder

repeat procedures a and b with the left

hand

over the shoulder have your siblings or

anyone with you

to observe whether the finger touched or

overlapped each other

if not measure the gap between the

middle fingers

of both hands record the distance in

centimeters

use a guide as scoring to test your

cardiovascular endurance

we will have the three-minute test you

will need a step

a height of about 12 inches or you may

use a step of your stairs

a stopwatch drum clapper clicker

metronome with a speaker or any similar

device

at the start of the timer follow this

easy

instructional video immediately after

three minutes

stand and locate your pulse and in five

seconds

or at the signal start to get the heart

rate

don't talk while taking the pulse rate

count the pulse beat for 10 seconds

and multiply it by six next is push-ups

do it to measure the strength of your

upper extremities

this is how the men will do it perform

as many repetitions as possible

in one minute have a family member

take the time for you to measure

explosiveness and strength of your legs

we'll have the standing long jump and

you're going to need these

tape measure a meter stick or any

measuring device

and follow this video instruction stand

behind the takeoff line

with feet parallel to each other the

tips of the shoes

should not go beyond the line bend knees

and swing arms backward then

swing the arms forward as you jump

landing on both feet

try to jump as far as you can to not

control the momentum of the jump

or continuously move forward you must

land

on both feet perform the test twice in

succession

have someone to get your score a

after the jump spot the mark where the

back of the heel

or either feet of the tester has landed

nearest

to the take-off line and b record the

distance

of the two trials and use this table for

scoring

next is the hexagon test to measure

agility

use a masking tape to make a hexagon on

the floor

following this dimension and follow this

video on how to execute it

stand with both feet together inside the

hexagon

facing the marked side at the signal of

go

using the ball of the feet and with the

arms bent in front

jump clockwise over the line then back

over the same line

inside the hexagon continue the pattern

with all the sides of the hexagon

rest for one minute then repeat the test

counterclockwise

for the partner a start the time at the

signal of go

and stop once the performer reached the

side before

he or she started record the time of

each revolution

and use this table for scoring

now let us measure your time to respond

to a stimulus

with a stick drop test for this you will

need a 12 inch ruler

a table and a chair follow this video on

how to execute it properly

for the tester sit on a chair next to a

table

so that the elbow and the lower arm

rests on the table comfortably

place the heel of the hand on the table

so that the fingers and the thumb

extend beyond the fingers and the thumb

should at least be

one inch apart now catch the ruler or a

stick

with a thumb and an index finger without

lifting the elbow from the table

as the partner drops the stick or the

ruler

hold the stick or the ruler while the

partner reads the measurement

do this thrice for the partner hold the

ruler stick

at the top allowing it to dangle between

the thumb and fingers of the performer

hold the ruler stick so that the 12 inch

mark is

even between the thumb and the index

finger

no part of the hand of the performer

should touch the ruler or stick

drop the ruler stick without warning and

let the tester catch it with his

or her thumb and index finger record the

score

on the upper part of the thumb use the

stable for scoring

for your hand and eye coordination we

will do juggling

you will need cpa or a washer weighing

four grams with a five inch straw or 20

pieces

of bundled rubber bands or any similar

local materials

weighing four grams see this video on

how to execute the test hit the sipa

or rubber bands or any similar local

material

alternately with the right and left palm

upwards

the height of the material being tossed

should be at least above the head

for the partner count how many times the

performer has hit the material with the

right

and left hand stop the test if the

material drops or after

two minutes has expired there shall be

three trials for the scoring

record the highest number of hits the

performer has done using this table

[Music]

and lastly the stork balance stand test

this is to assess the ability to

maintain equilibrium or balance

you will need a stopwatch and make sure

that you do this

on a flat non-slip surface for the

tester

remove your shoes and place your hands

on the hips

position the right foot on the side of

the knee of the left foot

raise the heel to balance on the ball of

the foot

do the same procedure with the opposite

foot for the partner

start the time as the heel of the

performer

is raised off the floor stop the time if

any of the following

occurs the hand or hands come off the

hips

the supporting foot swivels or moves or

hops

in any direction or the non-supporting

foot loses contact with the knee or the

heel of the supporting foot touches the

floor

there shall be three trials for the

scoring

record the time for both feet to the

nearest second

and divide the score by two to get the

average

percentage score you may use this table

there you have it now you know your

strengths and weaknesses then you may

start

improving them one of the best ways to

stay fit and healthy

is through physical activity because it

requires the use of skeletal muscles

that utilizes energy

[Music]

did you know that physical activity is

classified into four

domains namely occupational domestic

transportation and leisure time

occupational these are the activities

you do at your workplace

imagine that you are already at your

immersion lifting computers

filing documents or walking from one

office to the other

these are all examples of occupational

activities

domestic these are the activities you do

at home

like washing clothes and dishes

gardening carpentry or repairing

furniture

baking home-cooked cookies or cleaning

the house

transportation these are the activities

that involve traveling

riding a jeepney tricycle motorcycle

or bicycle leisure time these are

activities you do

during recreational activities like

playing

swimming hiking or craft making aside

from the physical activity we can also

have exercises which according to

buckworth

and dishman are planned structured and

repetitive body movements

that someone engages in for the purpose

of improving

or maintaining physical fitness or

health

here are the activities that would make

you physically thick

aerobic muscle strengthening and bone

strengthening activities

aerobic activities are also called

endurance activities

which people move their large muscles in

a rhythmic manner for sustained periods

muscle strengthening is a kind of

activity that includes

resistance training and lifting weights

causing our muscles to work

or hold against an applied force or

weight

bone strengthening sometimes called

weight bearing

or weight loading activity produces a

force

on the bones that promotes bone growth

and strength

my question to you is do we get to

exercise

these days because of the current

situation

most of us are at home and not too many

of us have space to do physical

activities or play

other reasons or barriers to physical

activity are the lack of time

no social support lack of energy

lack of motivation fear of injury

lack of skill high costs lack of

facilities

and weather conditions being physically

fit

also includes eating right so let's talk

about food

and our eating habits eating habits

refers to why and how people eat

which foods we eat and with whom they

eat with

as well as the ways people obtain store

use and discard food there are also

factors that

influence our eating habits influences

on food choices

are individual preferences cultural

social religious economic environmental

and political influences

how can we improve our eating habits to

improve our eating habits

it will require us to reflect replace

and reinforce reflect on all of our

specific eating habits

both bad and good and your common

triggers

for unhealthy eating replace your

unhealthy eating habits

with healthier ones reinforce

your new healthier eating habits and now

let us check on whether you learned

about your topic today in 30 seconds get

a piece of paper

and a pen and answer our questions your

time starts now

i hope you have your materials now let's

begin question number one for 10 seconds

this is the combination of health

fitness

and body fitness time starts now

[Music]

time's up the correct answer is physical

fitness

[Music]

question number two for 20 seconds name

the five different components

of health related fitness time starts

[Music]

now

[Music]

time's up the correct answer in any

order

are body composition cardiovascular

endurance

flexibility muscle endurance and

muscular strength

for our final question name the three

ways of improving your eating habits

the 22nd starts now

[Music]

time's up the correct answers

in any order are reflect replace

and reinforce i hope you got

all the answers right

physical activity can be more enjoyable

and beneficial for your health

you can make your physical activities

more exciting

and challenging from moderate you can

add some additional activities

or add more minutes to convert them into

vigorous activities

this will allow you to keep your body

fit while staying at home

always remember a healthy body makes a

healthy mind

join us as we engage in different

physical activities

not only engaging activities that await

you but

also additional learnings towards

achieving an

active and healthy lifestyle this is

coach joseph

lyon your hope teacher goodbye

[Music]

[Music]

[Music]

[Applause]

[Music]

you