OUR LADY OF LOURDES SCHOOL OF BAUAN INC.

Excellent Education and Holistic Development

Physical Education 10: Handout 1
Lesson 1: Lifelong Fitness and Physical Activity Habits
 Physical Fitness is the ability to carry daily tasks successfully and comfortably without
undue fatigue
 Health- related fitness components:
1. Strength- is the amount of force your muscles can produce
2. Body Composition- is the amount of fat cells compared with lean cells in the body
mass.
3. Cardiovascular strength- is the ability of the heart, lungs and blood vessels to
deliver oxygen to working muscles and tissues.
4. Flexibility- refers to the ability of the joints to move through a full range of motion.
5. Muscular strength- is the amount of force a musce were used many times without
the feeling of tiredness
6. Muscular Endurance- refers to how the muscles were used many times without the
feeling of tiredness.
7. Agility- it is the ability to change position as quickly as possible and to control body
movements.
8. Balance- it is the ability to keep an upright psoture while standing stil or moving.
9. Coordination- ability to use two or more body parts together, people with good eye-
hand coordinationare good players of baseball, soccer and golf.
10. Reaction time- it is the ability to act at once as soon as the need arises.
11. Speed- it is covering a short distance in the soonest possible time
12. Power- ability to use strength quickly. Throwing events need players with good
power.
Lesson 2: Fitness Awareness
 Why do we need to exercise?
 Exercise is a physical activity to sustain or improve health and fitness.
Three phases of Exercise
1. Warm up- it prepares the body for an exercise
2. Training- the principal exercise should be aerobic in nature that requires continuous
rhythmic muscle contraction of the legs, and other areas of the body that increases the
rate and depth of breathing.
 Intensity- refers to how much energy is expended when exercising.
 Frequency- exercise three times a week or non consecutive days will increase
conditioning and speed weight loss if you are over weight.
 Duration- conditioning exercise should be at least 20- 30 minutes
3. Cool down- immediately after the conditioning exercises allow your heart rate to
return gradually.
Lesson 3: Danger Signs during Exercise and Preventing Injuries
 Signs of injuries
1. These are common signs.
 a pain in the chest radiating into the throat or arm.
 Sleeping difficulty after exercise
 Nausea after exercise and maybe insomnia
2. Side stitch- pain in the lower abdomen experienced by players those in sports
3. Microtrauma- it is an invisible injury, it is so small, it may not be seen in an x- ray
4. Sprain- a partial tearing of the ligament
5. Fracture- any break in a bone
6. Athlete’s Foot- infectious disease characterized by scaling and itching between toes.
 Preventing injuries
1. Stay in your training program regularly
2. Stop exercising when problems occur
3. Gradually increase the intesity duration, or frequency of your exercise.
4. Warm up thoroughly before you exercise and cool down afterwards.
5. Drink plenty of water
6. Choose clothing suitable to the environment you are in
7. Achieve and maintain a good level of flexibility.
8. Get proper rest between exercise sessions
9. Eat nutritionally balanced diet needed to sustain the exercise program.
10. Use proper body mechanics when lifting objects or executing sports skills.
 Simple Treatment for minor injuries
1. To treat inflammation, use the R. I. C. E. Method
 R is for rest
 I is for Ice
 C is for Compression
 E is for Elevation
2. After 36- 48 hours apply heat if the swelling has completely disappeared.
3. Gradually begin exercising the injured part to build strength and endurance.
4. Gradually reintroduce the stress of an activity until you can return to full intensity