Charles Follen (September 6, 1796 – January 13, 1840

Student revolutionary, political refugee, gymnastics instructor, radical abolitionist clergyman: German-
born Karl Follen was an unusual Harvard professor. He grew up during Napoleon's occupation of the
German states; that conflict fired his generation's ideal of a united fatherland liberated from foreign
domination and domestic fragmentation. At the University of Giessen, where he studied law, he became a
leader of a radical fraternity for which he wrote political essays and poems. Their regimen of self-
discipline included gymnastics and patriotic songs an agenda considered seditious by the authorities.

Friedrich Ludwig Jahn (11 August 1778 – 15 October 1852) was a German gymnastics educator
and nationalist. His admirers know him as Turnvater Jahn, roughly meaning "father of gymnastics" Jahn.

Jahn promoted the use of parallel bars, rings and the high bar in international competition.[1] In honor and
memory of him, some gymnastic clubs, called Turnvereine (German:Turnvereine), took up his name, the
most well known of these is probably the SSV Jahn Regensburg.

Karl Adolf Spieß (3 February 1810 in Lauterbach, Hesse – 9 May 1858), German gymnast and educator,
contributed to the development of school gymnastics for children of both sexes in Switzerlandand
Germany.

Pehr Henrik Ling (15 November 1776 in Södra Ljunga– 3 May 1839 in Stockholm)[1] pioneered the
teaching of physical education in Sweden. Ling is credited as the father of Swedish massage.

Ling invented physical education apparatus including the box horse, wall bars, and beams.[5] He is also
credited with developing calisthenics and free calisthenics.

Jean-Jacques Rousseau (UK: /ˈruːsoʊ/, US: /ruːˈsoʊ/;[1] French: [ʒɑ̃ʒak ʁuso]; 28 June 1712 – 2 July
1778) was a Genevan philosopher, writer and composer. Born in Geneva, his political
philosophyinfluenced the progress of the Enlightenmentthroughout Europe, as well as aspects of
the French Revolution and the development of modern political and educational thought.

Franz Nachtegall (1777 - 1847 A.D.) was an early proponent and directly responsible for
introducing Physical Education in schools of Denmark.

Nachtegall was apparently stimulated or motivated to begin teaching gymnastics after reading
the GutsMuths manual of gymnastics. During 1804 he was appointed as the first director of a Training
School for the teaching of gymnastics to the army of Denmark. Sometime shortly after 1814 he was
appointed director of gymnastics for all of Denmark.

Niels Ebbesen Mortensen Bukh (15 June 1880 – 7 July 1950)[1] was a Danish gymnast and educator
who founded the first athletic folk high school in Ollerup in Funen, Denmark. Within the tradition of Pehr
Henrik Ling, Bukh developed his own primitive gymnastics, aimed at using forceful exercises in order to
prevent stiffness and bad bodily habits. His 1924 book "Grundgymnastik eller primitiv gymnastik" (Basic
or primitive gymnastics) was a manual in his method, which was later adopted by organizations such as
the YMCA.

Archibald MacLaren was born in Edinburgh in 1820, and went to continental Europe to study
fencing. Whilst there he came under the influence of gymnastics whose ideas had originated in Sweden,
Switzerland and Germany. He returned to Britain in the 1850s and equipped rooms in Oxford to teach
fencing and gymnastics. So well-received were they that during 1858/9 he was able to build and open a
purpose-built gymnasium in Oxford. It was so successful that it made his reputation, and it became a
model for others at Rugby School, Glasgow University and elsewhere.

Catharine Esther Beecher (September 6, 1800 – May 12, 1878) was an American educator known for
her forthright opinions on female education as well as her vehement support of the many benefits of the
incorporation of kindergarten into children's education. She devoted herself to the development of an
extended plan for the physical, social, intellectual, and moral education of women.

Diocletian Lewis (March 3, 1823 – May 21, 1886), commonly known as Dr. Dio Lewis, was a
prominent temperance leader and physical culture advocate who practiced homeopathy and was the
inventor of the beanbag.

While lecturing, Lewis began developing a new system of exercises. He felt that, although athletic young
men could succeed in the feats required by German gymnastics then prevalent, these exercises did not
meet the needs of those who most needed the benefit: boys; old, fat or feeble men; and girls and women.
Lewis's influence had much to do with the establishment of the present system of physical culture in most
of the institutions of learning in the United States.

CLARK W HETHERINGTON

As a pioneer in the American play movement, Dr. Clark W. Hetherington was a philosopher, teacher, and
physical education administrator at the university, state, and national levels. Dr. Hetherington believed
that “Play is the central element in the scheme of human nature that makes volition possible... Without
play man is inconceivable; play makes volition and rational living possible. There is no meaning to the
phrase 'mere play,' for play is the most important activity in life.”

Robert Tait McKenzie (sometimes written MacKenzie; May 26, 1867 – April 28, 1938) was
a Canadian[1] physician, educator, sculptor, athlete, soldier and Scouter. He pioneered physical fitness
programs in Canada.[2]During World War I, his methods and inventions for restoring and rehabilitating
wounded soldiers laid a foundation for modern physiotherapy practices.

Jessie Hubbell Bancroft (1867-1952) was an American educator, a pioneer of physical education[1]and
a founder and a president of the American Posture League. She was an author of many professional
publications on posture, including her insightful 1913 book, The Posture of School Children, as well as
other literature on physical education.

World War I (1916-1919)

1916 - Government legislation led to the growth of PE programs in some states. States fought for physical
activity time to be implemented into the daily schedule of students as would a math or history class would.

1917 - The committee of Women's Athletics began a year after this time period began. This committee
was created by the American Physical Education Association.

Golden Twenties (1920-1929)

The idea of "new" physical education was brought about. The PE system moved away from gymnastics
into the sports and games aspect of physical activity.

1970-present

1972

Recent Developments (1971-2017)

Title IX was developed to ban sexual discrimination in athletics and academics in schools. This gave an
equal opportunity to everyone although it started out geared towards females.

1989
Recent Developments (1971-2017)

The American Academy pf Physical Education changes their name to the American Academy of
Kinesiology and Physical Education. Under this new name the becomes a wider study of movement in the
body.

2001

Recent Developments (1971-2017)

The No Child Left Behind act gives federal power to some education programs that the sates have. This
law ensures that children are tested throughout schooling to ensure they are learning.

2005

Recent Developments (1971-2017)

MyFitnessPal is an app the calculates how many calories you have consumed from food and burned from
exercise. This new technology is beneficial to everyone as it is simple and easy to track.

2017

Recent Events (1971-2017)

There has been a recent petition to get a ban on the infamous PACER Test in PE on the grounds of child
cruelty. The pacer test tests your cardiovascular endurance.

*physical fitness and testing*

Physical fitness is a state of health and well-beingand, more specifically, the ability to perform aspects
of sports, occupations and daily activities. Physical fitness is generally achieved through
proper nutrition,[1] moderate-vigorous physical exercise,[2]and sufficient rest.

Importance of Physical Fitness

Physical activity or exercise can improve your health and reduce the risk of developing several diseases
like type 2 diabetes, cancer and cardiovascular disease. Physical activityand exercise can have
immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

The Ten Principles/Components of Physical Fitness

1. Cardiovascular/Respiratory Endurance: The ability of body systems to gather, process and

deliver oxygen.
2. Stamina: The ability of body systems to process, deliver, store and utilize energy.
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility: The ability to maximize the range of motion at a given joint.
5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force
in minimum time.
6. Speed: The ability to minimize the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct
movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodies center of gravity in relation to its
support base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.
Physical wellness promotes proper care of our bodies for optimal health and functioning. There are
many elements ofphysical wellness that all must be cared for together. Overall physical
wellnessencourages the balance of physical activity, nutrition and mental well-being to keep your body in
top condition.

Benefits of Health and Wellness

Health is a dynamic process because it is always changing. We all have times of good health, times of
sickness, and maybe even times of serious illness. As our lifestyles change, so does our level of health.

Those of us who participate in regular physical activity do so partly to improve the current and future level
of our health. We strive toward an optimal state of well-being. As our lifestyle improves, our health also
improves and we experience less disease and sickness. When most people are asked what it means to
be healthy, they normally respond with the four components of fitness mentioned earlier
(cardiorespiratory ability, muscular ability, flexibility, and body composition). Although these components
are a critical part of being healthy, they are not the only contributing factors. Physical health is only one
aspect of our overall health.

Physical fitness test

A physical fitness test is a test designed to measure physical strength, agility, and endurance. They are
commonly employed in educational institutions as part of the physical education curriculum, in medicine
as part of diagnostic testing, and as eligibility requirements in fields that focus on physical ability such as
military or police.

*warm up conditioning exercises*

Basic workout outline

Warm up

The warm up activities are a crucial part of any exercise regime or sports training. The importance of a
structured warm up routine should not be under estimated when it comes to the prevention of sports
injury.

There are four key elements, or parts, which should be included to ensure an effective and complete
warm up. They are:

1. The general warm up

2. Static stretching
3. The sports specific warm up
4. Dynamic stretching

Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets
your heart beating faster than at rest. It strengthens your heart and lungs and trains your cardiovascular
system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobic
exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at
least 10 minutes.
 Monitoring heart rate

When it comes to exercising and your heart rate or exertion, knowing your target heart rate can help you
be more conscious of the effort you’re putting in, or the effort you still need to put in. If you track your
heart rate during exercise and you know what zone you should be in you can adjust the intensity as
necessary and save yourself time and effort while getting the most out of your workout.

Elements of exercise program

1. Aerobic/cardiovascular exercise
You heart will beat faster and your pulse rate will increase during exercise. You will be short of breath.
You will sweat.

Aerobic activities include: walking, running, hiking, cycling, swimming, aerobic dances, rope skipping,
rowing, stair climbing, and endurance exercises.

2. Resistance training/weight training

Resistance training is important to enhance muscle strength, to increase muscular endurance, to maintain
fat-free mass and to maintain bone-mineral density.

3. Flexibility exercises/stretching
This may be the part of your exercise routine that you tend to skip when you are in a hurry, and even
when you are not in a hurry.

 increase flexibility
 maintain the range of motion for muscles and joints
 prepare tendons and muscles for the upcoming exercise
 help prevent injuries due to inflexibility
 help prevent the delayed onset of muscle
 prevent fatigue in the days following your workout
 mentally prepare you for your session.

4. Good nutrition
In order to understand nutrition and exercise, you need to know a few truths:

 You are what you eat. Your body burns fats in a different way than carbohydrates and proteins. You will
achieve your fitness goals easier with a balanced diet and the correct eating pattern.
 The greater you muscle mass, the easier you will lose weight.
 Your weight is dictated by the balance between your intake of calories (what you eat) and the calories you
burn. If your calorie expenditure exceeds your calorie intake you will lose weight. If you consume more
than you burn, you will gain weight.
 The more you exercise, the more calories you burn.
3 types of exercise
The three main types of exercise are cardiovascular exercise, strength
training and stretching. All three types of exercise are important for physical fitness.

 Cardiovascular aerobic exercise is repetitive, rhythmic exercise that increases your

heart rate and requires you to use more oxygen. It is often called aerobic exercise,
cardiovascular exercise, or “cardio” for short.
 Strength (or resistance) training is the process of building and maintaining muscles in
the body by using progressively heavier weights (or resistance). It is also
called resistance training, weight lifting, toning, and body building. Strength training
is very important for maintaining muscle mass throughout your lifetime.
 Stretching or lengthening your muscles helps you become more limber, which makes
certain activities of daily living easier. Plus, the improved flexibility gained from stretching
regularly helps you prevent injuries when you are performing everyday body movements
and especially during exercise. Stretching also reduces muscle tension, increases
circulation, and improves posture.

Principles of Exercise

Individuality
Everyone is different and responds differently to training. Some people are able to handle higher volumes
of training while others may respond better to higher intensities. This is based on a combination of factors
like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic
age, and mental state.

Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help
your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance
required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance but
won’t develop tissue resiliency and muscular endurance for your running legs.

Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor
and stare out over the landscape. You can view this from both a technical skills standpoint as well as from
an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your
body position and breathing pattern well enough to complete the distance. In order to swim the 500
freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions
enough times to finish.

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.
This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up
distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well
as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The
same principle holds true for strength and power exercises.

Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results in
improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran
two miles you were sore after, but now it’s just a warm up for your main workout. This is why you need to
change the stimulus via higher intensity or longer duration in order to continue improvements. The same
holds true for adapting to lesser amounts of exercise.
Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours between
multiple sessions in a day and longer periods like days or weeks to recover from a long season are
necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes
often neglect this. At the basic level, the more you train the more sleep your body needs, despite the
adaptations you have made to said training.

Reversibility
If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds
10 times, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the
cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will
reverse. You can slow this rate of loss substantially by conducting a maintenance/reduced program of
training during periods where life gets in the way, and is why just about all sports coaches ask their
athletes to stay active in the offseason.

Phase of exercise

Warming Up
Warming up is an essential part of your workout. This helps your heart rate rise gradually instead of
pumping full-force suddenly. It warms up your muscles by increasing the blood flow to them, getting
them ready to perform at peak condition.
Stretching
Stretching is most effective when you're muscles are warmed up, so stretch after your warm-up
routine then again after your cool down. Spend a few minutes stretching your entire body, holding
each stretch at least 10 seconds after your warm up or 30 seconds after your cool down.
Conditioning
Conditioning can be aerobic exercise, such as running or biking, or it can be weight training. For best
results toning your body, combine the two types of conditioning. When your muscles are warm and
stretched, launch into your conditioning workout for at least 30 minutes. This helps keep your heart
rate up long enough to begin burning fat.
Cool Down
Cooling down your body helps decrease your heart rate gradually and allow blood to flow away from
your muscles, where it concentrates during a workout. Cooling down your muscles slowly can help
reduce soreness following your workout.

Back pain exercise

Guidelines in exercising

1. Stay Hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels.
Replenishing fluids during exercise is important for maintaining optimal performance, especially when
exercising in hot temperatures
Moreover, hydrating after your workout can help you recover and get you ready for your next training
session.
2. Optimize Your Nutrition
Be sure to consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your
workout. Carbs are particularly important, as they can fuel your muscles before exercise (20).
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino
acids into your muscles during recovery (17).
Additionally, protein improves muscle recovery after exercise, repairs tissue damage and builds muscle
mass (17, 18).
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel
during workouts, making your energy last longer (20).
Click these links for more info about pre-workoutand post-workout nutrition.
3. Warm Up
It's important to warm up before your workout. Doing so can help prevent injuries and improve your
athletic performance (21, 22).
It can also improve your flexibility and help reduce soreness after your workout (22).
Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For
example, walk before you run.
4. Cool Down
Cooling down is also important because it helps your body return to its normal state.
Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns
and even reduce the chance of muscle soreness (22, 23).
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to Your Body
If you're not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain
is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long
term and make the most of it.

Mind body exercise

A form of exercise that combines body movement, mental focus, and controlled breathing to improve
strength, balance, flexibility, and overall health. Examples of mind-body exercises are yoga, tai chi, and
qigong.