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Physical Education
Physical Education
1st Semester
Jewel Mave F. Quezon STEM 1-C
Lesson 1 Physical Activities
EXERCISE, EAT, AND EXCEL − Activities done by the skeletal muscles that
utilize energy
Physical Fitness 1. Occupational – activities you do at your
− Combination of health fitness and body fitness work place.
Health Fitness 2. Domestic – activities you do at home.
− Refers to your body’s ability to fight off 3. Transportation – activities that involves
diseases travelling.
Health Related Fitness Components: 4. Leisure Time – activities you do during
1. Body Composition – combination of all the recreational activities.
tissues that make up the body
− Body Mass Index (BMI) Aerobic Activities
2. Cardiovascular Endurance – ability of the − Endurance activities; with movement of large
cardiovascular system to work efficiently and muscles in a rhythmic manner for a sustained
to supply the body with oxygen. period.
3. Flexibility – ability to use your joints fully 1. Muscle-Strengthening Activity – causes the
through a wide range of motion. body’s muscles to work or hold against an
4. Muscular Endurance – ability to use muscles applied force or weight.
for a long period of time without tiring. 2. Bone-Strengthening Activity – produces a
5. Muscular Strength – ability of the muscles to force on the bones that promotes bone
lift a heavy weight or exert a lot of force one growth and strength.
time.
Body fitness
Barriers to Physical Activities
1. Lack of time
− Refers to the ability to do strenuous physical
2. Social Support
activities without getting tired easily.
3. Lack of Energy
Skills Related Fitness Components
4. Lack of Motivation
1. Agility – ability to change body positions
5. Fear of Injury
quickly and keep the body under control when
6. Lack of Skill
moving.
7. High Costs and Lack of Facilities
2. Balance – ability to keep the body in a steady
8. Weather Conditions
position while standing and moving.
3. Coordination – ability of the body parts to
work together when you perform an activity.
4. Power – ability to combine strength with
speed while moving.
5. Reaction Time – ability to move quickly once
a signal to start moving is received.
6. Speed – ability to move all or a part of the
body quickly.
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Eating Habits Lesson 2
− Refers to why and how people eat, which Principles of Physical Activity
foods they eat, and with whom they eat, as
well as the ways people obtain, store, use, and I. Overload Principle
discard food. − Pertains to doing “more than normal” for
improvement to happen.
Influences on Eating Habits
1. Individual Preferences – individuals have II. F.I.T.T. Principle
unique likes and dislikes Frequency – number of meeting in a week
2. Cultural Influences – cultural group provides Intensity – effort level of the exercise
guidelines regarding acceptable foods Time – period covered in an exercise session
3. Social Influences – members of a social group Type – kind of activity
depend on each other
4. Religious Influences – religious proscriptions III. Principle of Progression
range from relaxed to highly restrictive. − A gradual and systematic increase within
5. Economic Influences – money, values, and the workload over a period of time will
consumer skills lead to improvement in fitness without risk
6. Environmental Influences – derives from a of injury.
composite of ecological and social factors
7. Political Influences – food laws and trade IV. Principle of Specificity
agreements and food prices − States that exercising a specific piece or
component of the body primarily develops
that part.
V. Principle of Reversibility
− Development of muscles will happen if
regular movement and execution are
completed.
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Lesson 3 III. Circuit Training
ENGAGING IN MODERATE TO − When you alternate between several exercises
VIGOROUS PHYSICAL that target different muscle groups.
ACTIVITIES
IV. Flexibility Exercises
− Stretch your muscles and may improve your
Exercise Intensity
range of motion at your joints.
− Refers to how hard your body is working Flexibility Exercise
during physical activity.
1. Static Stretching – stretching your muscles
• Low-Intensity Activity and may improve your range of motion at
• Moderate-Intensity Activity your joints.
• High-Intensity Activity Two Types of Static Stretching
• Active Static – this form of stretching is
I. Aerobic used in yoga and martial arts.
− Any type of cardiovascular conditioning. • Passive Static – during this type of
− Also known as “cardio.” stretching, you hold the limb to perform
− Aerobic fitness – the ability of the body’s the stretch with any assistance.
cardiovascular system to supply energy during 2. Dynamic Stretching – stretching with
continuous physical activities. movement.
Four Techniques in Getting Heartbeat
1. Apical Site Other Principles of Physical Activity
2. Carotid Pulse Site
3. Radial Pulse Site i. Principle of Individual Differences
4. Temporal Pulse Site − "One size does not fit all" when it comes to
5. Others: Pedal Pulse Site & Brachial Pulse Site exercise.
ii. Principle of Adaptation
II. Anaerobic − The body's ability to adjust to increased or
− Any activity that breaks down glucose for decreased physical demands.
energy without using oxygen.
− A lot of energy is released within a small
period of time, and your oxygen demand
surpasses the oxygen supply.
Anaerobic Exercises
• High-intensity Interval Training
• Strength/Resistance Training
• Weight lifting
Lesson 4
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Physical Fitness: Skill Related Activity Sports Injuries
Fitness – condition in which an individual has 1. Sprain – a tear of ligament fibers, muscles or
sufficient energy to avoid fatigue and enjoy life. tendons supporting a joint. Occurs when a
joint is extended beyond its normal range of
Skill or performance-related fitness – involves skills movement.
that will enhance one’s performance in athletic or 2. Contusion or bruise – bleeding into the soft
sports events. tissue caused by a direct blow from another
person.
1. Agility – ability to change and control the 3. Concussion – caused by a direct hit to the
direction and position of the body while head.
maintaining a constant, rapid motion. 4. Dislocation – occurs when the ball of a joint is
2. Balance – ability to control or stabilize the forced out of its socket.
body when a person is standing still or moving. 5. Fracture – a break, crack, or shattering of a
3. Coordination – ability to use the senses bone.
together with body parts during movement. 6. Strains – injuries that involve the stretching,
4. Speed – ability to move your body or parts of partial tearing, or complete tearing of a
your body swiftly. tendon.
5. Power – ability to move the body parts swiftly
while applying the maximum force of the Kinds of Injury
muscles. 1. Acute Injury – occurs suddenly when playing
6. Reaction Time – ability to reach or respond or exercising.
quickly to what you hear, see, or feel. 2. Chronic Injury – happens after you play a
sport or exercise for a long time
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Proper Etiquette and Safety Standards in Lesson 7
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
3. Activate Medical Assistance Lesson 8
• A bystander should make a call for help FIRST AID
• A bystander will be requested to call for a Resources
Physician − Refer to the supplies, equipment, facilities,
• Somebody will be asked to arrange for and services that can be utilized in case of a
transfer facility sports- or fitness-related injury or emergency.
4. Do the Secondary Survey
• Interview the victim Emergency Action Plan (EAP)
• Check the vital signs 1. Emergency Personnel – detailed First Aid
• Do head-to-toe examination arrangements for on-site emergencies; teachers,
physicians and nurses, athletic coaches, security
First Aid Kit and maintenance personnel, etc.
Supplies 2. Emergency Communication – emergency
1. Triangular Bandage numbers, phones/two-way radio, public
2. Tongue Depressor announcement (PA) system.
3. Wound Dressings 3. Emergency Equipment – first aid kit,
4. Cotton Balls/Pads wheelchair, spine board, stretcher, blankets, etc.
5. Gloves 4. Medical Transportation – confirmation of local
6. Adhesive Bandage ambulance, Basic Life Support, etc.
7. Gauze 5. Emergency Contact List – clinic, local hospital,
8. Forceps etc.
9. Penlight 6. Venue Information – transportations, identified
10. Athletic Tape entrance, exits, and access routes.
11. Scissors
12. Swabs
13. Iodine
14. Rubbing Alcohol
Equipments
1. Spine Board
2. Wheel Chair
3. Blanket
4. Sets of Splints
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Lesson 9
FIRST AID AND EVENTS
✓ Joining events that promote health and fitness as
well as address health issues like Sedentary
Lifestyle, Obesity, Nutrition, Smoking, etc.
3. Sports Tournaments
− Focus on sports in a tournament type of play
where individual players and/or teams
compete.
− Organized for school teams, sports
associations, cause-oriented groups,
organizations, brands, and companies for
various purposes, levels, and sports.
− Summer sports clinics – short-course sports
programs catering to school children offered
by schools and product brands when school is
over and students have their summer break.
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