HANDOUTS IN PHYSICAL EDUCATION 9

Quarter 1

LESSON I

Having a regular exercises and physical activity further develops strong muscles
and bones. It also improves the cardio-respiratory and generally speaking our
well-being. Keeping ourselves active can likewise assist us with maintaining a
normal weight, minimizing the risk for type 2 diabetes, staying away from
coronary diseases and lessen the possibility for cancer.

What is physical fitness?

The definition of physical fitness may differ. This is simply because people have
credited carrying attributes or indicators that decide the” wellness” of an
individual. In the broadest sense nonetheless, physical fitness can be
characterized as the ability to show general physical aptitudes, which involves
endurance, strength, flexibility and balance. Additionally, our ability to carry out
daily tasks and routine physical activities without undue fatigue is called physical fitness.

Physical Fitness

Physical Fitness is a set of abilities needed to

perform physical activity. It is capacity of an
individual to perform daily activities without
undue fatigue.

Components of Physical Fitness

I. Health Related Components – these includes

exercises activities that a person usually does to improve fitness and wellness and to stay healthy.
a. Cardiovascular Fitness Endurance – the capacity of the heart, lungs including vessels to provide
oxygen to the body tissues
b. Body Composition – the relative percentage of body muscle, bones, fats and other impeding tissues.
c. Flexibility – ability of our muscles, bones and joints to extend beyond the normal range of motion.
d. Muscular strength – the capacity of a group of muscle to resist force in a repeated motion in an
extended time.
e. Muscular endurance – the ability of a muscle group to resist force in a single contraction over a
period of time.

II. Skill Related Components – these involves activities that are important to succeed in skillful activities
including sport events.
a. Speed – the ability to move quickly in a given distance over a period of time.
b. Agility – the ability of the body to change position and direction quickly.
c. Balance – the ability to maintain an upright posture or equilibrium while still or moving.
d. Coordination – the ability of the body to use two or more components of physical fitness.
e. Reaction Time – the ability of our body to respond to a particular stimulus in the quickies possible
time.
f. Power – the ability to exert maximum force in a shortest period of time as possible.

To understand the importance and benefits of physical fitness helps you to keep a fit and
healthy body and can even improve the quality of life you live. This can be achieved through engaging
any physical activities or exercises that can be done in your respective homes especially during this
pandemic crisis,
 Physical fitness testing is a great way to monitor and assess your capability in cardiovascular
endurance, muscular strength and flexibility. Aside from this, it can also help you to understand how
healthy you are and at the same time learn to set goals to improve your overall health.

Two (2) types of Stretching Exercises

1. Static Stretches
2. Dynamic Stretches

LESSON II

Accidents may happen to anybody at any place, at any time. Thus, taking the right safety measures
greatly helps to prevent accidents. Safety education and performing appropriate skills and knowledge in
first aid procedure are important because living is more enjoyable when we are safe.

Basic Concept in First-aid

• If an emergency occurs in the school environment, in your respective home or open space, being
a vulnerable observer to any emergency scenario can worsen the circumstance. This is the very
reason and a significant thing that people should have at any rate a piece of essential
information on the first aid.
• In its most essential structure, First Aid is the most basic form of help given to a victim of injury
or sickness. Fundamental first aid knowledge is comprise of comparatively simple methods and
techniques that can be performed with limited equipment and is ordinarily completed until
proficient medical help shows up.
• Nowadays first aid is very important in our daily life because having knowledge of first aid we
can neglect the feeling of hopelessness when someone need help in kind of emergency.

What is first-aid?

First Aid is an immediate and temporary care given to a person who has been injured or suddenly taken
ill. It includes self-help and home care if medical assistance is not available or delayed.

Objectives of First-aid
• To alleviate suffering
• To prevent added/further injury or danger
• To prolong life

Common Injury

INJURY FIRS-AID PICTURE

Sprain – it is caused by  Loosen footwear and immobilize
torn in a ligament. the ankle
Swelling and bruising ➢ Apply the Rest, Ice, Compression
are some signs and and Elevation (RICE) principle.
symptoms ➢ The victim’s physician may
Recommend an over the counter
anti-inflammatory medication
appropriated for the victim’s
general health.
Strain – is a twist, pull ➢ Apply the Rest, Ice, Compression
or tear of a muscle or and Elevation (RICE) principle
tendon – a cord of ➢ Do not apply heat during the first
tissue connecting two days
muscle to bone. ➢ Use paracetamol for the first day
Symptoms of a strain of injury to reduce pain without
include pain, muscle increasing bleeding.
spasm and loss of a ➢Apply amica oil to reduce swelling
strength
➢ After 48 hours, start moving the
affected limb gently
➢ Gradually increase the range of
movement – let the pain be your
guide
Fracture – It is a break ➢ Immobilize the affected area
in the bone that can ➢ Keep the limb in the position you
occur from either a found it and place soft padding
quick, one-time injury around the broken bones. Splint
to the bone (acute the injury with something rigid
fracture) or from such as rolled-up newspaper or
repeated stress to the magazines to prevent the bones
bone over tine (stress from shifting.
fracture) The most ➢ If there is an open injury, cover it
common symptom of a with a clean gauze pad. Apply
stress fracture is pain at pressure to control bleeding.
the site that worsens ➢ Get medical attention
with weight bearing immediately. Fracture of the
activities femur and pelvis may cause
severe internal bleeding.
➢ Don’t give the person anything to
eat or drink in case surgery is
needed.
Dislocation – when the ➢ Immobilize the affected area
two bones that come ➢ Keep the limb in the position you
together to form a joint found it and place soft padding
become separated around the broken bones. Splint
the injury with something rigid
such as rolled-up newspaper or
magazines to prevent the bones
from shifting
➢ If there is an open injury, cover it
with a clean gauze pad. Apply
pressure to control bleeding
➢ Get medical attention
immediately. Fracture of the
femur and pelvis may cause
severe internal bleeding
➢ Don’t give the person anything to
eat or drink in case surgery is
needed.
 Heat Exhaustion – it is a ➢ Have the victim lie down with
response to heat his/her feet elevated in a cool
characterized by place.
fatigue, weakness and ➢ Keep the victim cool.
collapse due to ➢ Remove excessive clothing and
inadequate intake of loosen tight clothing at the neck
water to compensate and waist.
for loss of fluids during ➢ Give the victim electrolyte
sweating. beverages to sip or make salted
drink if the victim is conscious.
➢ Monitor the victim for signs of
shock.
➢ If the victim starts having seizures
protect him/her from injury and
give first aid for convulsions.
➢ If the victim loses consciousness,
give first aid for unconsciousness.

What is R.I.C.E. method?

R – Rest the injured part, especially for the first 24 to 48 hours after the injury. This is the most critical
time of treatment.
I – Ice is an excellent anti-inflammatory and reduces swelling and pain.
C – Compression also reduces swelling. Use elastic bandages for at least 2 days.
E – Elevation drains fluids from injured tissues. Elevate the injures area whenever you are sitting or lying
down.