PHYSICAL EDUCATION 3
GAMES AND TEAM SPORTS
Lesson 1
Definition and History of Sports
(Physical Fitness Components)
History of Sport
• Study of the history of sport can teach
lessons about social changes and about
the nature of sport itself, as sport seems
involved in the development of basic
human skills.
• The documented history of sports
goes back at least 3,000 years.
• Involved the preparation for war or
training as a hunter, which explains
why so many early games involved
the throwing of spears, stakes, and
rocks, and sparring one-on-one with
opponents.
• The Ancient Greeks introduced formal
sports to the world.
• The first Olympic Games in 776 BC—
which included events such as foot and
chariot races, wrestling, jumping, and
discus and javelin throwing
• A wide range of sports were already
established by the time of Ancient Greec
e and the military culture and the
development of sport in Greece
influenced one another considerably.
• Sport became such a prominent part of
their culture that the Greeks created the
Olympic Games, which in ancient times
were held every four years in a small
village in the Peloponnesus called
Olympia.
• Senet in Egypt: 3000 BC
• Backgammon in Mesopotamia:
2500 BC
• Egyptian sports: from 2000 BC
• Greek athletics: 8th century BC
• The extended games: 7th century
BC
• Polo: 6th century BC
• Hockey: 6th century BC
• Boxing in Rome: 1st century BC -
5th century AD
• Dominoes and playing cards: 9th -
19th century
• Bowls: from the 13th century
• BILLIARDS:16TH-19TH CENTURY
• Horse-racing: 17th - 18th century
SPORTS
• Sports is undoubtedly an activity that is fun
to do, but it has many other positive effects on a
person's life as well.
• Sport pertains to any form
of competitive physical activity or game.
• It can improve one's physical health.
• Is generally recognized as system of
activities based in physical athleticism or
physical dexterity.
• Sport is also a major source of entertainment
for non-participants, with spectator
sport drawing large crowds to sport venues,
and reaching wider audiences
through broadcasting.
Etymology
• The word "sport" comes from the Old
French desport meaning "leisure", with the
oldest definition in English from around 1300
being "anything humans find amusing or
entertaining".
• Other meanings include gambling and
events staged for the purpose of gambling;
hunting; and games and diversions, including
ones that require exercise. Roget's defines the
noun sport as an "activity engaged in for
relaxation and amusement" with synonyms
including diversion and recreation.
Physical Fitness
Components
What is Physical Fitness?
• It refers to the ability of your body systems to
work together efficiently to allow you to be
healthy and perform activities of daily living
• A fit person is able to perform schoolwork,
meet home responsibilities, and still have
enough energy to enjoy sport and other
leisure activities.
• A fit person can respond effectively to normal
life situations, such as raking leaves at home,
stocking shelves at a part-time job, and
marching in the band at school.
According to the Oxford dictionary, fitness is
‘the condition of being physically fit and
healthy.’ If we take this simple knowledge and
then begin to break down the meaning of
‘fitness’ into different categories, we have the
components of fitness.
Health-related components of fitness
Cardiovascular Endurance
Is how efficiently your heart, blood vessels, and
lungs to supply oxygen rich blood to working
muscles during physical activity (aerobic activity
like walking, running, cycling or playing a sport)
for a prolonged period of time or for more than
90 seconds.
Benefits of Cardiovascular Endurance
Training
• Strengthens heart muscle
• Increases lung capacity
• Regulates blood pressure
• Reduces stress/enhances mood
• Lowers unhealthy cholesterol
• Aids sleep
• Prevents obesity (gives the metabolism a
boost)
Ways to Improve Cardiovascular Endurance
#1 - Jogging
start with a 15-minute run, and aim to build it
up to 35 minutes within a month or two.
#2 - Cycling
You might start with a 15-20 minute ride, and
aim to build it up as you would with running
duration.
#3 - Swimming
The best way to use it to train for this type of
endurance is to swim at intervals of 50, 100,
then 200 yards, with short rest periods in
between each set.
Muscular Endurance
Refers to the fatigue resisting ability of skeletal
muscles when they are contracted using less
than the maximal force for an extended time
period. In other words, it measures how long a
muscle is able to tolerate a high-amount of
repetitions with a light weight (rather than
aiming for 7-12 reps with a heavy weight).
Benefits of Muscular Endurance Training
• Reduces the risks of injury in sports and in
everyday life
• Prevents obesity and excess fat storage
• Boost performance in sports, weight training
and everyday activities.
• Improves mood and self confidence
• Strengthens muscles and bones in the long
run
• Prevents muscular decline as you age
Exercise to Improve Muscular Endurance
• #1 - Push-ups
• #2 - Planks
• #3 - Squats
• #4 - Sit-ups
• #5 - Lunges
We’d recommend 3 sets of 10-20 reps if you’re
training for endurance.
Muscular Strength
• When taking a good look at the health-related
components of fitness, they usually confuse
strength and muscular endurance. Just in case
you haven’t quite picked up on it yet, here’s a
quick recap:
• Muscular endurance refers to how long your
muscles can work for without fatiguing, while
muscular strength is all about how much force
your muscles can exert in one blow.
Health Benefits of Muscular Strength Training
• Strength training:
• Builds and maintains muscle mass as you age
• Boosts mood and energy levels
• Aids bone health
• Burns excess calories (improves metabolic
rate)
• Shreds excess fat stores
• Improves other components of fitness
(cardiovascular endurance, coordination, and
balance)
Flexibility
• Is the ability of a joint or series of joints to
move through
an unrestricted, pain free range of motion.
Long Term Benefits of Flexibility Training
• Increases athletic performance (due to
growing ROM
(range of motion)
• Reduces chance of injury during physical
activity
• Eases muscle aches, pains, and cramps
• Improves balance and posture
• Quickens recovering after exercising
(improves blood flow)
Exercises to Improve Your Flexibility
#1 - Dynamic warm-ups =such as lunges, toe
touches, bridges, hip flexor stretches, etc. are a
great starting point for those looking for
exercises to improve their flexibility.
#2 - Yoga
#3 - Dancing
Body Composition
• is the amount of fat mass compared to lean
muscle mass, bone and organs
• To be more specific, body composition refers
to the amount of body fat mass that you’re
storing in comparison to fat-free mass, which is
made up of organs, muscles, and bone etc.
Benefits of Good Body Composition
• Creates a toned, lean figure
• Boosts the body’s functional capability
• Speeds up metabolic rate (torches calories
even when resting)
• Prevents heart disease, high blood pressure,
and type 2 diabetes
• Encourages permanent weight loss
Methods of Training Body Composition
-maintaining a healthy, well-balanced diet
Burpees
Push ups
Squats
Sit-ups
Plank
Each sets with count of 8-16 reps
Power
- is the ability to move the body parts swiftly
while applying the maximum force of the
muscles. Power is a combination of both speed
and muscular strength. For example, fullbacks in
football muscling their way through other
players and speeding to advance the ball and
volleyball players getting up to the net and
lifting their bodies high into the air.
Reaction Time
- is the ability to reach or respond quickly to
what you hear, see, or feel. For example, an
athlete quickly coming off the blocks early in a
swimming or track relay, or stealing a base in
baseball.

Skill-related
Components of Fitness

Agility
- is the ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion.
For example, changing directions to hit a
tennis ball.

Balance
- is the ability to control or stabilize the
body when a person is standing still or
moving. For example, in-line skating.

Coordination
- is the ability to use the senses together with
body parts during movement. For example,
dribbling a basketball. Using hands and eyes
together is called hand- eye coordination.

Speed
- is the ability to move your body or parts of
your body swiftly. Many sports rely on speed to
gain advantage over your opponents. For
example, a basketball player making a fast
break to perform a layup, a tennis player
moving forward to get to a drop shot, a football
player out running the defense to receive a
pass.