Physical Education and Health
Quarter II Notes & Reviewer
Lesson 4: Philippine Physical Activity Pyramid
Minimally(10 minutes at a time)
-digital activities
-a few times a month
Often
(30 minutes a day)
-2-3 times per week atleast 30-45 minutes or longer
-leisure activities(malling,strolling)
-exercise for strength(yoga,tai chi)
Regularly
(5 days a week)
- 3-5 times a week at least 30-45 minutes a day
- Aerobic exercise
(Brisk, Walking, Running, Cycling And Dancing)
- Recreational activities
(Basketball, Skating, Tennis, Piko and Sipa)
Habitual
(Day to day activities)
- as often as possible
- Taking stairs instead of elevators, grocery
shopping, running errands, taking stretch breaks
at home or work, doing household chores.
Lesson 5: Principles of exercise and training
Principles of exercise
In the study of exercise science, there are several
universally accepted scientific exercise training
principles that must be followed in order to get the
most from exercise programs and improve both
physical fitness and sports performance.
Training
- Exercising regularly to improve skills and fitness.
- The training that an athlete or an individual has
must be appropriate for that person and their
sport in order to get the most out of their
training.
Principle of Individuality
- Optimal benefits occur when programs meet
the individual needs & capacities of
participants.
Principle of Specificity
- Training must be specific to an individual's goals.
- Specific individuals respond differently to the
same exercise program such as muscle group,
type of fitness, skills.
Principle of Progression overload
- gradually increase the amount of overload so as
to gain fitness without the risk of injury.
- If training levels remain the same, then the
program will only be maintaining the
participants' level of fitness, not improving it.
Principle of Adaptation
Athlete or an individual trains to adapt their bodies to a
particular exercise or sport.
Adaptation Result:
● Acute: body’s response within the duration of
time.
● Chronic: long term adaptation of the exercise.
Principle of Variation
Perform different activities to maintain interests and
provide a change of pace while continuing to make
progress toward desired goals.
Principle of Rest & Recovery
Optimal adaptation requires rest periods to be
interspersed with training sessions sufficient that the
adaptations caused by the exercise dose can take place.
Principle of Reversibility
All beneficial effects of exercise are reversible if exercise
ceases.
“Use it or lose it”
Lesson 6: MFIT program
Maximum Heart Rate (MHR): The highest number of
times your heart can beat in one minute.
Formula: 220-age
Target Heart Rate (THR): a range of numbers that reflect
how fast your heart should be beating when you
exercise.
Formula: MHR X .I%(Intensity)
 2. Jumper's knee
3. Tendonitis
MFIT Example:
4. Plantar fasciitis
Paolo, a 17 years old Grade 11 student, will perform
5. Paltellofemoral syndrome
his 200 m sprint with a 70% intensity and a burpees of
3 sets x 10 reps x 10 secs rest for 80%. What is his
Management of injuries: How do you find out if an
MHR ? What is the THR for the two activities?
injury exists? (DOTS)
- Deformity
MHR: 220 - 17 = 203 bpm
- Open wounds
- Tenderness or pain
THR: 203 bpm X 0.70 = 142 bpm
- Swelling
203 bpm x 0.80 = 162 bpm

Lesson 7: Risk Mitigation and Management
RISK
To do something that may have harmful or bad results.
MITIGATION
To make something less severe, harmful or Painful
MANAGEMENT
The act or skill of controlling and making decisions.
INJURIES
Are damaged tissues or organs which occur when it
encounters trauma or physical force that is greater than
what it can resist or absorb during sport or exercise
activities.
DIRECT
There is a contact on the following: External Object,
Another Person, Ground
IMPORTANCE OF WARM UP
● Warm up is a good take – off point for
preventing injuries.
● It consists of preliminary activities of low to
moderate intensity to release, loosen and wake
up cold and resting muscles.
● This also has the potential of improving
performance.
● Warming up also leads to an increase in the rate
and force of muscle contraction which promotes
greater elasticity and extensibility of the
connecting tissues
IMPORTANCE OF COOL DOWN
● Returns body to the resting rate
● Low to moderate intensity activities
● Prevents additional pooling of blood in the
lower extremities and ensures adequate
circulation to prevent dizziness and fainting.
● Prevents in relieving spasms, cramps through
stretching.

INDIRECT Lesson 7.1: First Aid Procedures and Management

Forces inside the body due to overuse.
First Aid - is an immediate and temporary care given to
RISK OF MUSCULOSKELETAL ACTIVITIES a person who has been injured or suddenly taken ill. It
- WHEN BEGINNING AN EXERCISE PROGRAM, IT includes self-help and home care if medical assistance is
IS BEST TO PROGRESSIVELY OVERLOAD AND BE not available or delayed.
AWARE OF YOUR BODY’S RESPONSE.
- RUSHING IN TO HEAVY ACTIVITIES MAY LEAD TO OBJECTIVES OF FIRST AID
INJURIES. 1. Prolong Life
- ACUTE AND CHRONIC INJURIES CAN OCCUR 2. Prevent further injury
DURING YOUR PARTICIPATION IN SPORTS, 3. Alleviate suffering
RECREATION AND EXERCISE. 4. Ensure safety of the victim

MOST COMMON ACUTE INJURIES Standard Treatment for Acute Injury

1. Sprain - overstretched of ligaments (PRICE Method)
2. Strain - is a twist ,pull or tear of muscle or - Protect
tendon - Rest
3. Concussion - life-threatening injuries, if it - Ice
disrupts the normal functions of the brain. - Compression (Application of bandage)
- Elevation
MOST COMMON CHRONIC INJURIES
1. Runners knee
For Fracture and Dislocation (CSM)
- Circulation
Check for pulse

- Sensation
Loss of sensation indicates possible nerve
damage.

- Movement
Check for nerve damage by wiggling the finger
or toes.

Triangular Bandage Usage & Techniques

Uses of Triangular Bandage
● Controls bleeding
● Ties splint in place
● Immobilize body parts
● Supports body parts
● To hold gauze in place

Phases of Triangular Bandage

● Open Phase
● Broad Cravat
● Semi-broad Cravat
● Narrow Cravat

Bandaging Techniques
(Sports/School Injury Management)
● Proper Fold – broad, semi-broad, and narrow
cravat
● Square knot
● Improvised “C” Collar for spine injury
● Arm Sling
● Ankle support for sprained ankle
● Other injuries - head, hand, arm, shoulder,
chest, hip, leg, knee and feet.