Physical Education and Health

1st Semester
Jewel Mave F. Quezon STEM 1-C
Lesson 1
Physical Activities
EXERCISE, EAT, AND EXCEL  Activities done by the skeletal muscles that
Physical Fitness utilize energy
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
 Refers to the ability to do strenuous physical 1. Lack of time
activities without getting tired easily. 2. Social Support
Skills Related Fitness Components 3. Lack of Energy
1. Agility – ability to change body positions 4. Lack of Motivation
quickly and keep the body under control when 5. Fear of Injury
moving. 6. Lack of Skill
2. Balance – ability to keep the body in a steady 7. High Costs and Lack of Facilities
position while standing and moving. 8. Weather Conditions
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.

PARTS OF AN EXERCISE PROGRAM

1. Warm up
2. Exercise activity
3. Conditioning
4. Cool down

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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  When you alternate between several exercises
TO VIGOROUS PHYSICAL that target different muscle groups.
ACTIVITIES
IV. Flexibility Exercises
Exercise Intensity  Stretch your muscles and may improve your
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 Fitness: Skill Related Activity
Fitness – condition in which an individual has
sufficient energy to avoid fatigue and enjoy life.
Skill or performance-related fitness – involves skills
that will enhance one’s performance in athletic or
sports events.
1. Agility – ability to change and control the
direction and position of the body while
maintaining a constant, rapid motion.
2. Balance – ability to control or stabilize the
body when a person is standing still or moving.
3. Coordination – ability to use the senses
together with body parts during movement.
4. Speed – ability to move your body or parts of
your body swiftly.
5. Power – ability to move the body parts swiftly
while applying the maximum force of the
muscles.
6. Reaction Time – ability to reach or respond
quickly to what you hear, see, or feel.
Lesson 5
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Sports Injuries
1. Sprain – a tear of ligament fibers, muscles or
tendons supporting a joint. Occurs when a
joint is extended beyond its normal range of
movement.
2. Contusion or bruise – bleeding into the soft
tissue caused by a direct blow from another
person.
3. Concussion – caused by a direct hit to the
head.
4. Dislocation – occurs when the ball of a joint is
forced out of its socket.
5. Fracture – a break, crack, or shattering of a
bone.
6. Strains – injuries that involve the stretching,
partial tearing, or complete tearing of a
tendon.
Kinds of Injury
1. Acute Injury – occurs suddenly when playing
or exercising.
2. Chronic Injury – happens after you play a
sport or exercise for a long time
Causes of Sports injuries:
 Improper or poor training practices
 Wearing improper sporting gear
 Being in poor health condition
 Improper warm-up or stretching practices
before a sporting event or exercise
How to Prevent Injuries

 Alternate exercising different muscle groups
and exercise every other day.
 Cool down properly after exercise or sports.
 Stay hydrated.
 If you do sustain a sports injury, make sure you
participate in adequate rehabilitation before
resuming strenuous activity.
 Stretching exercises can improve the ability of
muscles to contract and perform, reducing the
risk for injury.
 Use the right equipment or gear and wear shoes
that provide support and that may correct
certain foot problems that can lead to injury.
 Rest when tired.
How to Treat Injuries: RICE
Rest: Immobilization prevents further injury and
gives the body time to recover.
Ice: Cold reduces pain by numbing the affected
area.
Compression: Pressure keeps swelling under
control.
Elevation: Keeping the injured body part above the
heart reduces swelling and the associated pain and
discomfort.
Lesson 6
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
PROPER ETIQUETTE AND
SAFETY
Etiquette – the customary code of polite behavior in
society or among members of a particular
profession or group.
Sportsmanship – fair and generous behavior or
treatment of others, especially in a sports contest.
Importance of Etiquette in Physical
Education
 Enhances the social aspects of every
individual.
 Essential in maintaining friendly relationship
between people.
 Helps us show respect for other people and
vice versa.
 Enhances communication by breaking down
barriers.
 Helps you feel good about others and yourself.
 While doing your best, it encourages others to
also do their best.
Protocols/Etiquette
1. Wear comfortable clothing.
2. Use an appropriate gear for the activity.
3. Take warm-up and cool down before and after
an activity
4. Take appropriate breaks during the activity.
5. Eat light food to give you some stamina. But
exercising immediately after a full meal will
affect your digestion
6. Be hydrated.
7. Beware of the weather and environmental
conditions.
8. Listen to your body. Stop the activity and seek
medical advice as soon as possible when you
are feeling unwell.

Proper Etiquette and Safety Standards in
Facilities
1. Read the rules and regulations of the place.
2. Maintain cleanliness and orderliness.
3. Be mindful to others. Always consider other
people’s time and space.
Proper Handling of Equipment
1. Read the manual carefully.
2. Be alert and aware on how to use the equipment.
3. Take good care of the equipment.
Facilities used in Physical Fitness
A. Parks – contributes to the health and well-being
of the communities that surround them.
B. Recreation Center – building that is open to the
public where meetings are held, sports are
played, and there are activities for young and
old people.
C. Home – place wherein you can do your
physical activities and exercise whenever you
want.
D. Gym – facility that is usually covered and is
found in athletic and fitness centers and caters
physical fitness purposes of physical fitness,
body shaping, muscle strengthening and
discipline.
E. Covered Court – a playing surface with basket
in the end. One of the common facilities or
places where physical activities or exercises
can be done.
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Physical Education and Health
1st Semester
Jewel Mave F. Quezon STEM 1-C
Lesson 7
FIRST AID
 Immediate care given to a person who has
been injured or suddenly become ill.
3 P’s of First Aid
1. Preserve life
2. Prevent worsening of the condition
3. Promote recovery
The Aiders’ Top Priority to Consider:
1. Your own safety is important
2. Leave the patient no worse off than you began
3. Reassure the patient
4. Keep the patient warm
Roles and Responsibilities of the First Aider
 Bridge that fills the gap between the victim and
the Physician
 Ensure the safety
 Gain access to the victim
 Determine any threats to the patient’s life
 Summon advanced medical care as needed
 Provide needed care for the patient
 Record all finding and care given to the patient
Emergency Action Principles
1. Survey the Scene
 Is the scene safe?
 How many people are injured?
 Are there bystanders who can help?
 Identify yourself as a trained first aider.
 Get consent to give care.
2. Primary Survey
 Check responsiveness
 Protect spine if necessary
 Check ABC (Airway, Breathing,
Circulation)
 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.

1. Talks, Seminars, or Conferences

 Lecture based events that cover topics
discussed with an audience held for different
lengths with workshops or hands on training.
 Held with different formats like classroom
type lecture, panel discussions, and parallel
sessions.
 Held by cause-oriented associations, product
brands, companies, and professional
organizations for various purposes
 Objective: to raise funds for awareness about
these issues.

2. Sports and Recreational Activities

 1 day events – focus on running various
distances with a wide variety of participants
and even families.
 Dance events, competitions, or marathons –
focus on dance as the main activity, whether
as competition or as recreation.

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.