JOCELYN V.

CACAS

Montessori School, Inc.

B36 L9 Metrogate Meycauayan II Heritage Homes
Loma de Gato, Marilao, Bulacan

1st Quarter
Grade 9
Physical Education
S.Y. 2020-2021

Teacher: Mr. Joel J. Valencia

Lesson 1 : Your Physical Fitness: Assessment and Goals

Your physical fitness level at one point, especially if it is at a desirable level, will not always be at that
level all the time. To be able to maintain or improve your physical fitness level, you should engage in
regular physical activities that will challenge your body. Engaging in moderate to vigorous intensity
levels of physical activities and monitoring your progress are some of the best ways to maintain and
improve your physical fitness level.

What types of physical activities did you participate in last year? Did your participation in these
physical activities help improve your physical fitness? In this lesson, you will undertake the physical
fitness assessment again to know your baseline at the start of this school year. This baseline will be
the gauge of physical fitness improvements that you will gain from participating in various physical
activities the entire school year.
 Your knowledge of monitoring your progress towards your fitness goals will also be refreshed
in this lesson. Through periodic monitor of your progress, you will be able to make strategic actions to
ensure that you make the most of your physical activity participation.

New School Year: “Same Old” fitness Assessment

Every start of the school year, you undergo a series of physical fitness tests that you keep on record.
following are some of the reasons why you have to undergo almost the same set of tests every year.
1. Every year, you undergo several physiological changes (e.g., you grow taller, you gain muscle
mass, etc.). will eventually have implications to your physical fitness level.
2. Your participation in physical activities (and the lack of participation as well) in the previous
year affects your physical fitness level, so assessing your current physical fitness level is
necessary.

Now that you know why you need to take the different physical fitness tests every year, you
now need to know your current physical fitness status.

Do the following different physical fitness tests with a partner. Make sure that you have your
Physical Fitness Test Score Card from last school year. Follow the protocol for each test and record
the results. Make sure to keep this record for succeeding physical fitness assessments.

1. Step Test 7. Stork Balance

2. Basic Plank 8. Juggling
3. Push-up 9. Standing Long Jump
4. Zipper Test 10. Stick Drop Test
5. Body Mass Index (BMI) 11. 40M Sprint
6. Hexagon Agility Test
Exploiting Your Fitness Test Results

Now that you know your current physical fitness level, what do you do now with these results? It
would be best to identify which components of physical fitness needs improvement and maintenance.
As your teacher helps you in interpreting and understanding each physical fitness test result make
strategic actions to plan your physical fitness goals for the school year. The table below is a brief
interpretation of the physical fitness test result.

What physical activities can help you achieve your physical fitness goals? Other than
participating in sports and other recreational activities like dancing, hiking, or running, you can also do
other physical activities that do not require much skill. Simple day-to-day routine activities such as
sweeping the floor, taking walks to do errands, and doing laundry are physical activities that are easy
to do but encourage movement of the body. Activities like these are called lifestyle physical
activities.

These activities are the foundation of an active lifestyle. They provide valuable health benefits
even if the movements involved are only minimal. still engage the body into movements that make the
heart pump fast and the body burn calories. The illustration below shows the many benefits of being
physically active.
 Since doing lifestyle physical activities is
beneficial to your health, exploit these activities
by making certain modifications that can
contribute more to reaching your physical fitness
goals. Make the most out of your physical fitness
test results by including these modified lifestyle
physical activities to your participation in sports
and recreational activities.

Simple modifications could be increasing

the frequency of doing certain activities within a
day (e.g., cleaning the house in the morning and
in the afternoon), doing certain activities with
increased intensity (e.g., taking walks with a
faster pace, climbing stairs quicker), and
increasing the time spent doing certain activities
(e.g., cleaning more parts of the house). These
simple modifications are applied in the FITT
(frequency, intensity, time, and type) Formula.
This means that there could be more ways to
modify the lifestyle physical activities to target your physical fitness goals.

Keeping Score on Your Fitness Level

It would be best to monitor your

progress towards your physical fitness
goals periodically. This means assessing
your progress based on parameters you
have personally set on a periodic basis.
Parameters could include the FITT
Formula set on specific physical
activities such as frequency of, intensity
in, and time spent on doing a certain
activity. These could be clearly
understood if the parameters are
explicitly stated in a physical activity plan
or schedule.

In order for you to stick to your

plan, it is best to self-monitor your
physical activity participation. By doing so, you can monitor your progress which can be valuable in
encouraging long-term activity adherence. A self-monitoring chart, which is open for physical activity
preference, is shown below to help you plan in a one-week period. However, a long-term record sheet
can also be used for self-monitoring as well.
 Some self-monitoring charts
also include specific types of
workouts or training programs like
cardio, weight training, aerobics,
sports, recreation, etc. (See tables
below). This distinguishes the
workouts that one does per day or
within one day of working out while
other charts would include specific
exercises especially weight
training exercises for specific
muscle groups (e.g., bicep curls,
triceps extension, shoulder press,
chest press, leg curl, leg
extension, etc.). Below are
samples of self-monitoring charts
or physical activity plan or
schedule. idea of using workout
charts or physical activity plans or
schedules is for you to be able to
stick to your plan and monitor your
progress towards your fitness goals.

Making Meaning

Get to know the important terms that can help you better understand this lesson.
Lesson 2: Eating Habits Assessment and Evaluating Information

The things you do while eating, along with those that are related to eating are part of your eating
habits. These eating habits affect your physical fitness so it is important to adopt healthy eating
habits.

What types of food do you usually eat? Do you prefer eating at fast food chains or do you
prepare your own food and eat at home? Do you eat while doing your homework or watching TV?
Your answers to these questions form wider set of lifestyle practices. These lifestyle practices are
your eating habits.

Knowing what you’re eating habits are is important because these affect your health. In this
lesson, you will assess your eating habits and be able to distinguish facts from myths and
misinformation associated with eating habits. This will aid you in your journey towards a healthier
lifestyle.

Eating Habits 101

All individuals need nourishment to sustain life. Because of this basic need, individuals develop
habits when it comes to nourishing themselves. A habit refers to a usual way of behaving, what one
does regularly, and doing something unconsciously due to frequent repetition. These habits which
individuals develop while eating are called eating habits. They refer to the habitual decisions a
person makes when choosing which food to eat, how to eat, when to eat, and the other things that
person does that are related to eating. these choices that develop over time are influenced by many
factors like family and culture. Simple things such as eating candy after meals, eating while studying,
going to the mall to eat out are examples of eating habits. Below are some healthy eating habits that
you can adopt.

 Drink more water throughout the day.

 Swap out juice or soda for water.
 Plan and prepare healthy meals.
 Pack healthy lunches that you make at home.
 Eat fruits for dessert.
 Keep healthy snacks at home.
 Get rid of unhealthy food.
 Pay attention to your feelings of hunger. Recognize physical hunger from habitual eating.
 Avoid skipping meals. Missing a regular meal or snack often leads to overeating or making
unhealthy choices.

Adopting and maintaining healthy eating habits throughout your lifetime help prevent
malnutrition as well as a range of non-communicable diseases (NCDs) and conditions.

From Your Plate to Your Waist

You’re eating habits have various effects on your overall physical fitness health' As can be seen from
the figure below, eating well is a healthy lifestyle practice that influences physical fitness, health, and
wellness along with other factors such as engaging in a regular physical activity. This means that
when you eat well, you influence your physical fitness, health, and wellness in a positive way.

Assessing Your Eating Habits

In terms of physical fitness, the specific component greatly affected by your eating habits is body
composition. It refers to the relative percentage of muscle, fat, bone, and other tissues that comprise
the body. Because food consumption along with participation in physical activity affects your body
composition, you should be more conscious
of your eating habits.

It would be beneficial if you know how

to assess your eating habits. This will help
you understand better your personal health
and to help you monitor, manage, evaluate,
and eventually modify your eating choices
and practices.

One way to assess your eating habits is by

using initiatives to promote healthy diets for
lifestyle disease prevention and control. Such initiatives include the Daily Nutritional Guide (DNG)
Pyramid (also known
as the Philippine Food Pyramid), Pinggang Pinoy, and the 10 Kumainments. Philippine Food
Pyramid shows the nutritional needs of Filipinos as well as the levels of recommended consumption
each day for each food group.

It builds from the base, indicating to eat more vegetables and whole grains and less red meat, sugar,
fats, and oils which take up the topmost portion. It has different recommendations for different
population including children ages 13-19 years old like you.
 The 10 Kumainments consists of ten key messages. It includes both food-based and
behavior-driven guidelines and addresses current nutritional dietary problems. The Pinggang Pinoy,
a healthy food plate for Filipino adults, completes the messages of the daily nutritional guide pyramid
(Philippine Food Pyramid) by showing adequate distribution of nutritious foods in a meal. It serves as
a visual guide that will answer the question of how much one should eat in one meal in order to be
healthy. It was developed by FNRI in collaboration with World Health Organization (WHO),
Department of Health (DOH), and the National Nutrition Council. These guidelines aim to address
and prevent malnutrition and diet-related non-communicable diseases and can be used side-by-side.

Even if these guidelines and recommendations have been set, it is not surprising if these are
not followed by teenagers like you. It is because many factors affect your food consumption such as
range of food choices, personal food preferences, and the like. However, knowledge about these
nutritional guidelines and recommendations is still valuable for lifestyle changes to begin. Your
family's eating habits also influence your own eating habits so you must be aware of these as well.
Remember that, as mentioned earlier, Your food consumption influences your physical fitness, health,
and wellness. You may not notice that there are certain factors that prompt when, how, and why you
eat. These factors can be considered as your eating triggers. These could be feelings, situations,
activities, food itself, or other things that make you start eating. Knowing what your eating triggers are
is also another way of assessing your eating habits. Planning strategies to Overcome your eating
triggers and to modify unhealthy eating habits is necessary for a healthier you.

Which is Which?

As you become more conscious of your eating habits, knowing how to distinguish reliable nutrition
information from not is important.

From all the information you get about nutrition and eating habits, you have to sift through all of
these and make sure that you are applying only the accurate information. To help you do these,
below are some clues to be kept in mind:

 offering "miraculous" or quick and easy results (e.g., some commercial drinks)
 rely more or less on testimonials or anecdotes from people other than being backed by
scientific evidence (e.g., after 6 pm diet)
 have scientific evidence but the essence has been or may have been misinterpreted (e.g.,
carbohydrate loading)
 fads and crazes (e.g., Atkins diet, low-carb diet)
 "magic" diets for weight loss

Mass media, comprised mainly of television, newspaper, radio, and the Internet, are some of
the major sources of nutrition information. However, you should be conscious in believing whatever
you see, hear, or read from these various sources. One of the best ways to armor yourself against
misinformation is to become an informed consumer. entails more effort on your part in choosing
which types of food to buy, which drinks to consume, which supplements (if any) to spend on, and the
like. Below are some things you can

 Choose healthier options when buying products.

 Read the fine print in food labels.
 Research additional information about products in trusted and reliable
 scientific journals, books, magazines, websites, etc (e.g., WHO). Ask reliable people or those
who can be considered experts.

Making Meaning
Get to know the important terms that can help you better understand this lesson.

Lesson 3: Risk Factors for lifestyle Diseases

Doing various activities contribute to your physical fitness, even if they are simple everyday things or
more physically demanding ones. How frequent you do these activities matter since physical activities
in different forms contribute to your physical fitness differently. Remember that you are encouraged to
keep on moving to have a healthier life.

"Prevention is better than cure." You have probably heard this adage before but may have not
paid much attention to it. What does this really mean? Does this apply to you today? You may think
that this is not a big issue yet for your age since you are technically at the pink of your health.
However, investing early on your health will bring benefits to you at present and in the future.

In this lesson, you will know how to determine non-communicable diseases that are lifestyle-
related (e.g., diabetes, heart disease, stroke, cancer). You will also be able to learn how to assess
these risks so that you can adopt strategies to combat them. The knowledge you will gain in this
lesson will not only be beneficial for you at this point in your life but will carry on throughout your
lifetime.

What's Up in Your Life?

What is your lifestyle? The things you do, the actions and choices you make, and the way you live
your life are all part of your lifestyle. However, not everybody follows the same lifestyles. In school,
some may prefer to eat, sit, and chitchat during recess and lunch break while others choose to play or
do other things before, during, or after eating. shows that the different actions and choices a person
makes in the different aspects of life.
Lifestyle refers to patterns of behavior one typically follows. way you live your life, even at
your young age, is crucial to your physical fitness, health, and wellness. As you have learned from the
previous lesson, many factors, which include your eating habits, influence your physical fitness,
health, and wellness (see figure on the next page). Hence, you should adopt a healthier lifestyle.

Adopting a healthy lifestyle means to be physically fit and healthier. Because of the different
lifestyles of many people, the levels of being at risk for developing lifestyle diseases is high, World
Health Organization (MIHO) associates lifestyle diseases to non-communicable diseases such as
diabetes, cancer, respiratory diseases. Also called as chronic diseases' non-communicable
diseases are those diseases that are not passed from person to-person. As young as you are right
now, you need to be more conscious of your lifestyle behaviors to prevent the occurred diseases.

The many factors that influence your physical fitness, health, and wellness are considered
controllable or modifiable. Factors such as eating habit* regular physical activity, managing stress,
and avoiding destructive habits are some of the variables that you can definitely manage unlike age,
heredity and gender which are non-modifiable. So taking a more conscious effort to control such
factors would be beneficial to you.
Risks Factors

In order to prevent and combat lifestyle diseases, you need to know the risks factors of developing
such diseases. Risk factors are those that increase one's chances of developing a disease. %ese risk
factors include obesity, physical inactivity, poor nutrition, and smoking. table below briefly discusses
each of the risk factors.
Countering Risk Factors

The occurrence of risk factors may lead or cause you to develop lifestyle diseases. However, these
risk factors can be countered by adopting healthy lifestyle behavior. Obesity, which can result from
physical inactivity, can be countered by engaging in regular physical activity and eating well. Poor
nutrition can be countered by eating a well balanced meal, by being an informed consumer, and by
managing stress. Smoking can be countered by avoiding destructive behaviors and by managing
stress as well. Young Filipinos like you are not immune to these risks since you have choices in the
behaviors you will adapt.
Although it is easier said than done, adopting these healthy lifestyle behaviors can definitely
help improve the quality of one's life.

Assessing Onie’s Lifestyle

At this point, you have likely understood the importance of your lifestyle to physical fitness, health,
and wellness. It is best to take action as early as now. An important step in taking action is assessing
your current status in terms of risk factors for lifestyle diseases. Much like the aim of physical fitness
tests, health and fitness appraisals help you determine what your current status is to know where you
are at in terms of risk factors and what you can do to improve your status and counter these risks.
Other health and fitness appraisals are specific to each risk factor. Example of these are the
body mass index (BMI) for obesity, physical activity pyramid for physical inactivity, and Daily
Nutritional Guide and Pinggang Pinoy for poor nutrition all of these can be used to determine the risk
factors for lifestyle diseases.

Another way to assess your risks for lifestyle diseases is by comparing your lifestyle behaviors
to worldwide recommendations, those which are set by WHO. You can do this specifically for physical
activity recommendations for young people like you. WHO states that the usual physical activity of
children aged 5-17 years include play, games, sports, transportation, chores, recreation, physical
education, or planned exercise in the context of family, school, and community activities. WHO
recommends the following for children aged 5-17 years:

 Accumulation of at least 60 minutes of moderate to vigorous intensity physical activity daily

 Amounts of physical activity greater than 60 minutes provide additional health benefits
 Most of the daily physical activity should be aerobic. Vigorous-intensity activities should be
incorporated, including those that strengthen muscle and bone, at least three times per week
(Bone-loading activities can be performed as part of playing games, running, turning, or
jumping.)

Making Meaning
Get to know the important terms that can help you better understand this lesson.
Lesson 4: Being a Sport Official
Sports officials should develop certain characteristics for them to function effectively. big roles they
play in officiating and their responsibilities as officials should not be taken lightly.

As a game spectator, have you ever thought what it feels like to be a game referee? DO you
think it would be a great experience to become one? Why? Sports officiating is not as easy as it looks
even if one has a background in sports. 11is lesson will help you learn vital knowledge necessary for
a successful stint as a sports official. You will experience officiating games, both in practice sessions
and actual competitions.

Sports Officiating

Sports officiating is the act of administering rules of a game. Tre fundamental aim of sports
officiating is to cause the game to progress smoothly within the rules. Sports officials play a vital role
in every sport. are expected to see that the game proceeds within the context of the rules. Their role
is very vital that their decisions can make or break the outcome of games, so they are expected to
perform well and maintain high professional standards.

The following are the roles and responsibilities of a sports official:

 set and maintain an atmosphere for the enjoyment of the event
 keep track of event times (e.g. start of games and grace periods)
 inspect game venues, sports equipment, and facilities
 respond to player injuries and emergencies
  respond to crowd situations settle claims of infractions or complaints

Types of Officials

Sports officiating comes in different categories.

According to MacMahon and Plessner (2008), these
categories are based on two major collapsed
dimensions: amount of interaction with athletes on the
playing/competition surface and the number of athletes
or cues being monitored.

Interaction with Athletes

In the interaction with athletes, some sports officials
are immersed in the game, actively administering the
rules. Personality, game management, and physical
fitness are very important in this category. Examples
include basketball and football referees, and baseball
umpires.

Interactors
The boxing referee is an example of an interactor.
They usually have fewer athletes to monitor. Interactor
officials have an impact on the pace of the competition
at a micro level, ensuring that rules and laws are enforced. are also instrumental in ensuring the
safety of athletes. Most sports officials fall into this category.

Monitors

The gymnastics judge is an example of a monitor. They have little to no interaction at all with the
athletes. They do not determine the pace of the competition (except the head judge who signals the
start of a performance), but observes and assesses the quality of performance in relation to a points
system. Although monitors most often assess one performer at a time, some monitors evaluate a
number of athletes at once like synchronized diving judges, synchronized swimming judges, dance
sports judges, etc.

Most monitors can be found in form sports where the determining factor is the physical form of
the performance. Such sports include diving, gymnastics, and figure skating. Monitors look for
aesthetic qualities in the performance such as harmony, form, dynamics, flow, gracefulness, rhythm,
poise, and rate or score based on these.

Reactors
Reactors are responsible for only one or more cues and does not largely interact with athletes.
Examples are volleyball, badminton, and tennis line judges. Volleyball first and second referees are
also considered reactors even if they get to interact at some degree with athletes.
Table Officials
Some sports officials work on the side assisting the administration of the game. These are the table
officials. keep records as the games ensue, tally statistics, and keep time. The value of keeping
records accurate cannot be underestimated. Records become standards that players and teams refer
to when games heavily matter and these can also encourage players and teams to improve. Table
officials usually include the scorer, assistant scorer, and time keeper. Depending on the sports,
specialized table officials are needed. 24-second clock operator in basketball is an example of a table
official.

Commissioners

Other sports also include other officials like commissioners to oversee the overall flow of the
competition. Basketball, volleyball, and other sports (depending on the league or competition
organizer) usually have commissioners

Characteristics of a Good Official

Managing the progress of the game entails many aspects and it requires certain characteristics from
sports officials. An effective sports official usually possesses a comprehensive understanding of the
rules of the game, game Strategies and situations, and mechanics of officiating. However, other than
these characteristics, there are intangible ones that greatly matter. can be referred to as ethics of
sports officiating. This refers to how sports Officials behave before, during, and after games, and
even outside the realm of games. There is actually no exact and final list of qualities a good sport
official should have but there could be a consensus on what good officials have in common the
characteristics below go hand in hand in making you a good sports official.

 consistency — making calls the same in identical or similar circumstances

 rapport — relating effectively with players and coaches; being approachable and willing to
listen, but not being overly friendly
 decisiveness — making calls simultaneous with actions, or as soon thereafter as possible,
which help give the impression of being absolutely certain of calls
 poise — maintaining composure regardless of the action of the game; having control of your
emotions
 integrity — calling the game in an unbiased, honest manner judgment making decisions based
on knowledge of rules and careful thought
 confidence — making decisions with certainty and exuding authority

The Basics of Sports Officiating

Some of the basic mechanics of sports officiating that one needs to master are the following: rules of
the sport, the sport's vocabulary or lingo, and the mechanics, strategies, and game situations of the
sport.
Know the rules of the sport

To be kept abreast of the updated version of the rules of the sport is important. Take note that
depending on the sport, the governing body of the sport comes up with an updated version of the
rules. International Basketball Federation (FIBA), for example, releases the official rules every four
years and releases summary of changes in the rules.

Fédération Internationale de Volleyball (FIVB), on the other hand, comes up with theirs every three to
five years. FIVB also released a casebook on beach volleyball citing example scenarios that could be
encountered in the game (i.e., FIVB, 2014). In badminton, prior to 2006 Thomas/Uber Cup the 15-
points format was the official scoring used. However, the Badminton World Federation (BWF) then
tested a new scoring format, the 21-points rally format, in the 2006 Thomas/Uber Cup. Since then, it
has used the 21-points rally format.

These go to show the importance of being updated on the rules of the sport to be able to
become an effective sports official. This is to avoid being clueless when a player or coach questions a
decision because of a specific rule.

Know the sport's vocabulary or lingo

Each sport has its own vocabulary or lingo. Lingo refers to slang or jargon that is shared by a
particular group of people such as athletes. To be able to officiate effectively, one needs to
understand the lingo pertinent to the sport. lingo may not necessarily be found in the sports' rulebook.
More often than not, this comes from those involved in the games like players, coaches, fans, and
commentators.

Commentators are those sports broadcasters that comment on games. With these, commentators
create sports lingo that do not necessarily correspond with the sports' rules but complement these
nonetheless. These sports lingo are more or less accepted in the world of sports and it is necessary
to be aware of them.

Know the mechanics, strategies, and game situations of the sport

Depending on the sport, mechanics of officiating include knowing the hand signals and knowing
where to position to make the best calls. is most important for interactor officials like basketball and
football referees. Being able to move and position yourself as the play happens are crucial parts of
sports officiating in such sports.

Knowing the strategies and recognizing game situations of the sport are also important.
Anticipating a player's or team's strategies is necessary to be on top of your role as a sports official.
Recognizing game situations goes hand in hand with strategies since strategies used may be due to
or lead to certain game situations. Such is particularly true for sports such as basketball, football, and
baseball. So be on the lookout for such strategies and game situations to ensure that you will be
ready to make those calls.
 There are many ways to approach the role of being a sports official or a rule administrator.
There are different styles of officiating depending on the sport. Some sports officials like the game to
be played according to the rules, others like the game to be more flowing, while some like to think of
themselves as just managing the game. following are the commonly applied styles of sports
officiating.

 Rulebook style — mastering the rules and does not leave anything to interpretation; well
suited when safety concerns arise.
 Laissez-faire — style lets the players play without interfering very much; well suited if both
teams are playing well, no conflicts arise, or neither team is gaining advantage.
 Common sense style — common sense is used when making decisions; uses the rules when
necessary and allows the players to play the game; ensures the flow of the game is maintained
and intervenes only when necessary.

Sports officials, depending on the sport, adapt one or two styles of officiating. As they gain
more experience, they modify their styles. They become more confident and comfortable with their
roles and styles. Try Out these styles and work your way to balancing them and knowing which styles
best suit you or which approach to officiating suits your perspective of the sport.

Also needed to ensure the effectiveness of sports officiating is preparing oneself physically.
Being fit and in shape is necessary to be on top of every action in the game. Interactor officials must
be as physically conditioned as the players. Sports such as basketball and football expect their
referees to be conditioned since they are immersed in the action of the game. They need aerobic
endurance, muscular endurance and strength, flexibility, speed, coordination, reaction time, among
others to be able to perform their duties well.

Being an Effective Sports Official

Good officiating ensures that the game progresses smoothly and that outcome is dependent upon
the skills and tactics of the players. Poor officiating, on the other hand, takes the spotlight from the
contest and lessens the enjoyment of the game for players, coaches, and fans. Hence, poor
officiating results to being publicly scrutinized because of poor judgment and decision.

As you begin your sports officiating stint, always keep in mind the basics of sports officiating.
Master the rules of the game and exercise good discernment. Also, evaluate your performance from
time to time. Your presence alone affects the game so your performance as a sports official ultimately
affects the game. Sports officials' primary job is to ensure that a contest progresses according to the
rules and players adhere to these rules. With this, it is important to understand that sports officials are
mostly perceived through their techniques, skills, and performance in the game.
Making Meaning
Get to know the important terms that can help you better understand this lesson.
Lesson 5: Fit and Ready

Being able to identify important contents of a first aid kit and their use is important. This is one way of
showing preparedness in cases of emergency situations.

As you engage in physical activities, it is important to know how to address injuries and
emergencies related to your participation. Knowing the appropriate techniques of addressing
emergency situations will be of great help to you and those around you who may experience injuries
and emergencies.

First Aid 101

Learning how to administer first aid is part of having a healthy lifestyle. It is a important as being
physically active or eating well. You would want to be ready in case unexpected things happen while
you participate in physical activities.
 First aid, as the name implies, is the first line of aid or help given to a person who is sick or
has suffered an injury until full medical treatment becomes available. The importance of knowing how
to administer first aid cannot be underestimated, It lessens the severity of an injury and is one way of
saving someone's life from life-threatening emergencies.

It is important to always remember the basics of giving first aid.

First aid kits should always be available and accessible at home and in school. The common contents
of a first aid kit include the following:

First aid, to the rescue!

Whether you participate or not in physical activities, injuries and accidents may happen. More intense
participation in physical activities increases the risk. Here are some common injuries and conditions
associated with physical activity participation.

Cramps

These are pains in the large muscles that result when the muscles contract vigorously for a long
period of time. This is commonly experienced in muscles most used in exercise or physical activity. It
can result from lack of fluid replacement (dehydration), from fatigue, and from a direct blow to a
muscle. It is not severe and usually short in duration that can be relieved by statically stretching the
muscle.

Sprain

This is an injury to a ligament, the connective tissue that connects bones to bones—The most
common sprain is to the ankle where it is rolled to the outside (inversion) when jumping or running.

If a serious injury should occur or if symptoms persist, it is important to get immediate medical
attention. However, for minor injuries, following the RICE formula will help reduce the pain and speed
recovery. This means resting the affected body part, putting ice to reduce swelling, compressing or
putting pressure to the muscle to aid in reducing swelling, and elevating it above the level of the heart
to avoid blood pooling to the injured body part. Avoid weight-bearing activities after injury depending
upon severity.

Heat exhaustion

This condition occurs when heat stress exceeds the capacity of the temperature-regulating
mechanism. Its common symptoms include fainting, muscle cramps, weakness, dizziness, headache,
nausea, having a cold or clammy skin, profuse sweating, paleness, and having a weak or rapid pulse.
Heat exhaustion is severe and can be addressed by stopping the activity, resting in a cool place, lying
down with legs elevated, loosening or removing excess clothing, drinking cold fluids, applying cool
and/or damp towels to the body, and staying out of heat for two to three days.

Making Meaning
Get to know the important terms that can help you better understand this lesson.
Lesson 6: The Active and Helpful You

Being aware of the various activities in your community is one step to getting involved and
contributing your knowledge and skills. Take part in activities where you can exploit your abilities and
be one with your community. previous lessons have armed you with useful knowledge and skills.
However, that should not stop there. Sharing the knowledge and skills you have learned as a student
means extending the benefits you have gotten to your community.

There is "U" in Community!

Being involved with the community has many benefits. Aside from being able to meet new people and
experience different things, you get to do your part in your community. You get to share want you
know and what you can do to the good of the community. Ultimately, you get to be one with your
community by being involved.

When you decide to be more involved, you can approach this in several ways. Here are some
of them.

SWOT Analysis

SWOT, which stands for strengths, weaknesses, opportunities, and threats, is a strategic plan that
identifies factors to exploit (strengths and opportunities) and/or minimize (weaknesses and threats). It
helps analyze plans, events, strategies, etc. and prepares you to make better decisions. Internal
factors are those that can be exploited such as resources (human and financial) while factors to
minimize are often direct opposites of factors to exploit. You would want to identify many strengths
and opportunities, and minimal weaknesses and threats.

Making a SVVOT analysis of the events in your community, identifies which sectors of the
community needs improvements or upgrade. Some may need minimal changes because of proven
successes. This analysis can also guide you in zooming in the sectors of your community that you
may want to get involved with more.

SWOT analysis can also make you explore more ways to share your knowledge and skills to
others. Because you have learned so much about lifestyle and weight management, you can extend
your learning to the members of your community as well. This will help you extend the importance of
fitness not only to your family but unto your community as well.

Participating, Volunteering, Organizing

You can also contribute to the community by either becoming a participant, volunteering in conducting
the activity or event, or by organizing your own activity or event for the community. By doing so, you
get involved in the community in various ways.

When you participate in an activity or event, it is advisable that you know the details like date
and time, venue, registration fee (if any), attire, and other important details. Make sure that you
support the association, group, or club organizing it. Activities and events can be of different nature
like sports and recreation (e.g. sportsfest, team building), fitness and wellness (e.g. fun run, dance
marathon), cultural (e.g. fiesta), and others. These may also be cause-oriented or promotional.

As for volunteering in or organizing your own event, this entails more time. Devote more time
in doing various tasks necessary to the success of the activity or event. If you want to be a volunteer,
freely offer your services to take part in conducting an activity or event. Understand that even if there
are no monetary rewards for your services, the emotional satisfaction of being able to contribute is far
more important than monetary rewards•

When you become part of a planning and managing team of an activity or event, either as a
volunteer or organizer, you become one with the team• You aim to make the activity or event a
success. Your involvement, whether big or small, has an impact on the overall success of your event.
You would feel a sense of accomplishment since you have contributed to the success of the activity
or event.
Making Meaning
Get to know the important terms that can help you better understand this lesson.