P.E.

REVIEWER

PHYSICAL ACTIVITY READINESS QUESTIONAIRE (PAR-Q) It is typically used by fitness

trainers or coaches to determine the safety or possible risk of exercising for an individual based
on their health history.

HEALTH RELATED FITNESS

It is the basis measure to your general well-being and aims to improve capabilities in each area
through assessment or test.

Health-related- components focus on factors that promote optimum health and prevent the onset
of disease and problems associated with an activity.

Fitness- is defined as a condition in which an individual has enough energy to avoid fatigue and
enjoy life.

Body Composition - is a method of breaking down the body into its core components: fat,
protein, minerals, and body water.
1. Body Mass Index (BMI) - is a value derived from the mass (weight) and height.
a. Waist Circumference
b. BMI = Weight / Height
Open this Link to calculate your BMI: https://www.betterhealth.vic.gov.au/tools/body-mass-index-
calculator-for-adult
2. Flexibility- refers to the ability of the joints to move through a full range of motion.
Ø Sit and Reach
Ø Zipper Test
3. Cardio Vascular Endurance – this helps to determine the coordination of the heart and lungs
in terms of delivering the oxygen to the body and nutrients to tissues as well as removing wastes
out of the body.
Ø Three (3) Minute Step Test
4. Strength – refers to a muscles ability to generate against physical objects.
Ø 90 degrees push up ( boys )
Modified push ups ( girls )

SKILLS RELATED FITNESS

Is the ability to do well in everyday life activities and sports?

5. Speed: the ability to perform a movement in a short period of time

Ø 40 Meters Sprint Test

6. Power: the ability to transfer energy in to force at a fast rate.

Ø Standing Long Jump

7. Agility: the ability to change the direction quickly using a combination of balance,
coordination, speed, strength and endurance.
Ø Hexagon Agility Test
Hexagon Test_Fitness Tests - YouTube

8. Reaction Time: is the amount of time it takes to respond to a stimulus.

Ø Stick Drop Test
How to measure the time to respond to a stimulus? - YouTube

9. Coordination: is the ability to move two or more body parts under control, smoothly and
efficiently.
Ø Paper Juggling
10. Balance: is the ability to stay upright or stay in control of body movement.
Ø Stork Balance Stand

LESSON 3 : MVPA (Moderate to Vigorous Physical Activity)

MODERATE TO VIGOROUS PHYSICAL ACTIVITY

1. A type of activity that makes you move fast enough to burn off three to six times energy per
minutes because it involves a large area of muscles in the body.
2. It raises your heart and commences sweating.
3. According to centers for Disease Control and Prevention ( CDC ) in America that MVPA
defines 50% to 70% of maximum heart rate in the body.

PHYSICAL FITNESS FORMULA

Physical fitness plan = FITT principle + MVPA ÷ FITT pre test result
Ø Remember: Your fitness plan must not interfere with academic duties and time for your
family.

TIPS FOR PHYSICAL FITNESS PLAN

1. Be consistent – Don’t be too drastic with your physical fitness plan, just be consistent.
2. Follow an effective exercise routine – Ask advise from your teacher regarding your fitness
plan and other professionals or even research in the internet.
3. Set realistic goals – Focus on increasing health behavior.
4. Use body system – Find a friend or classmate whom you trust and has the same goals as
yours to establish a healthier lifestyle. Encourage one another and exercise together.
5. Make your plan fit your life –It means that you don’t need to be in a fancy equipment or gym
to get fit. Try simple floor exercises to target areas such as hips and buttocks, legs and thighs
and chest and arm likes push – ups squats and lunges.
6. Be happy –Just love what you do and pick an activity you actually enjoy doing. You can gain
or lose weight and even get in shape with any type of training and activity. Choose something
that is more convenient to your time and availability.
7. Watch the clock – Try your work out at the you have the most energy.
8. Get inspired –Fitness is a state of mind.
9. Be patient – Just be patient, don’t give up , and you will see the solid results in perfect time.
Beyond SMART: An Evidence-Based Formula for Goal Setting
You can use the SMART goal for your physical fitness activities.

LESSON 4: PHYSIOLOGICAL INDICATORS

METHODS USED TO MEASURE THE HEART RATE

1. Radial pulse – pulsation at the wrist ( below the thumb fingers, align with the
wrist. )
How to check your pulse
2. Carotid pulse – pulsation at the neck. ( below the jaw on both sides )
3. Apical pulse – pulsation at the heart ( 1 inch below the nipple on the right side of the body. )
PURPOSE OF MEASURING THE HEART RATE DURING AN EXERCISE
1. To gain optimal benefit from the fitness plan.

2. To reflect the intensity of the exercise or training.

 3. To monitor overtraining of the body.
4. To determine physiological stress either before or after competitions.
Factors to consider that can affect the heart rate of the body:
· Body position
· Hydration status
· Drugs
· Use of stimulants
METHODS IN DETERMINING THE INTENSITY AND PHYSIOLOGICAL INDICATORS
1. Karnoven Formula
2. Calculation
3. Formula

LESSON 5: PERSONAL SAFETY PROTOCOL

ENVIRONMENTAL CONDITION
Such as weather either hot or cold
affects your physical fitness plan. If it is too hot, more sweats come out of your body faster and
could decrease your water level rapidly that could lead to dehydration. If it is too cold, it can lead
to hypothermia in which your body’s temperature decreases rapidly that can alter your body
function.

EXERCISE SAFETY IN A HOT CONDITION

- Stay safe during hot-weather exercise by drinking enough fluids, wearing proper clothing and
timing your workout to avoid extreme heat. Whether you're running, playing a pickup game of
basketball or going for a power walk, take care when the temperature rises.

HEAT RELATED ILLNESS

- Hyperthermia is actually an umbrella term. It refers to several conditions that can occur when
your body's heat-regulation system can't handle the heat in your environment. You're said to
have severe hyperthermia if your body temperature is above 104°F (40°C).

Heat stroke/Sunstroke
- The most serious of the heat-related illnesses, occurs when the body suffers from long,
intense exposure to heat and loses its ability to cool itself. In prolonged, extreme heat, the part
of the brain that normally regulates body temperature malfunctions. There is a decrease in the
body's ability to sweat and, therefore, cool down. Those who have certain medical conditions
that decrease the body's ability to sweat such as scleroderma or cystic fibrosis may be at
greater risk of developing heat stroke.

- Heat exhaustion occurs when the body loses large amounts of water and salt through
excessive sweating, particularly through hard physical labor or exercise. This loss of essential
fluidscan disturb circulation and interfere with brain function. Individuals who have heart, lung or
kidney problems or are on low-sodium diets may be particularly susceptible to heat exhaustion.
As in heat exhaustion,

- Heat Cramps can strike when the body loses excessive amounts of fluids and salt. This
deficiency, accompanied by the loss of other essential nutrients such as potassium and
magnesium, typically occurs during heavy exertion.

Symptoms of Heat Related illness

1. Irritability is a feeling of agitation. Regardless of the term you use, when you're irritable,
you're likely to become frustrated or upset easily. You might experience it in response to
stressful situations.
2. Fainting - is a sudden and temporary loss of consciousness. This usually occurs due to a
lack of oxygen reaching the brain. Many things can cause oxygen deprivation to the brain,
including low blood pressure.
3. Dizziness - is the feeling of being lightheaded, woozy, or unbalanced. It can come about as a
symptom of a number of conditions.
4. General Discomfort - If you have a musculoskeletal condition, you can often experience a
general sense of discomfort and unease. Additionally, malaise is a typical symptom of various
forms of arthritis, such as osteoarthritis or rheumatoid arthritis. Acute viral disorders, such as the
following, can cause malaise.
5. Headache - Pain that's throbbing and lasts a while, or that comes with nausea or changes in
your vision or other senses, probably means a migraine. Light and noise make it worse. A
migraine could hurt on just one side, but not for everyone.
6. Nausea - is the condition of feeling sick and the feeling that you are going to vomit.

EXERCISE SAFETY IN A COLD CONDITION

Exercise is safe for almost everyone, even in cold weather. But if you have certain
conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor first
to review any special precautions you need based on your condition or your medications.

COLD RELATED ILLNESS

Hypothermia - is a medical emergency that occurs when your body loses heat faster than it can
produce heat, causing a dangerously low body temperature. Normal body temperature is
around 98.6 F (37 C). Hypothermia (hi-poe-THUR-me-uh) occurs as your body temperature falls
below 95 F (35 C).

Frostbite - is an injury caused by freezing of the skin and underlying tissues. First your skin
becomes very cold and red, then numb, hard and pale. Frostbite is most common on the
fingers, toes, nose, ears, cheeks and chin. Exposed skin in cold, windy weather is most
vulnerable to frostbite.

Symptoms of cold-related illness

1. Intense Shivering - Involuntary muscle shaking

2. Slurred Speech - Is a symptom characterized by poor pronunciation of words, mumbling, or
a change in speed or rhythm during talking.
3. Loss coordination - Uncoordinated movement is also known as lack of coordination,
coordination impairment, or loss of coordination.
4. Fatigue - Is a feeling of constant tiredness or weakness and can be physical, mental or a
combination of both. It can affect anyone, and most adults will experiencefatigue at some point
in their life.

INJURIES - An injury is damage to your body. It is a general term that refers to harm caused by
accidents, falls, hits, weapons, and more. Major trauma is injury that has the potential to cause
prolonged disability or death.

Some of the more common sports injuries include:

1.) Ankle sprain – symptoms include pain, swelling and stiffness.
2.) Bruises – a blow can cause small bleeds into the skin.
3.)Concussion – mild - reversible brain injury from a blow to the head, which may be
associated with loss of consciousness. Symptoms include headache, dizziness and short term
memory loss.
4.) Cuts and abrasions – are usually caused by falls. The knees and hands are particularly
prone.
5.) Dehydration – losing too much fluid can lead to heat exhaustion and heat stroke.
6.) Dental damage – a blow to the jaw can crack, break or dislodge teeth.
7.) Groin strain – symptoms include pain and swelling.
8.) Hamstring strain – symptoms include pain, swelling and bruising. Knee joint injuries –
symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be
affected.
9.) Nose injuries – either blood nose or broken nose, are caused by a direct blow.
10.) Stress fractures – particularly in the lower limbs. The impact of repeated jumping or
running on hard surfaces can eventually stress and crack bone.

TIPS FOR AVOIDING INJURIES

You can reduce your risk of sports injuries if you:

*Warm up thoroughly by gently going through the motions of your sport and performing slow,
sustained stretches.
*Wear appropriate footwear.
*Tape or strap vulnerable joints, if necessary.
*Use the appropriate safety equipment, such as mouth guards, helmets and pads.
*Drink plenty of fluids before, during and after the game.
*Try to avoid exercising in the hottest part of the day, between 11am and 3 pm.
*Maintain a good level of overall fitness, particularly in the off season (in the months between
playing seasons for a sport).
*Cross-train with other sports to ensure overall fitness and muscle strength.
*Ensure training includes appropriate speed and impact work so muscles are capable of the
demands of a game situation.
*Don’t exert yourself beyond your level of fitness. Gradually increase intensity and duration of
training.
*Use good form and technique.
*Cool down after sport with gentle, sustained stretches.
*Allow adequate recovery time between sessions.
*Have regular medical check-ups.

FIRST AID FOR EXERCISE RELATED INJURIES

TREATMENT STEPS

R.I.C.E. Treatment for Acute Musculoskeletal Injury

a. Rest – for the first 24-48 hours , the injury is considered as critical treatment
period, Rest will allow the injured area to have pressure free movement to
avoid pain and complication.

b. Ice– for the first 48 hours post injury, place the ice 20 minutes at a time every 3-4 hours. Ice
reduced the pain in the injured area by allowing nerve endings to be numb when compressed as
an effect of inflammation.

c. Compression – use compression when elevating the sprain in early treatment. An elastic
bandage is the most commonly by wrapping in the injured area. It reduces inflammation and
swelling.

d. Elevate – keep your strain elevated as possible and it should be higher than your heart. You
can use pillow to elevate the area and also to add comfort.

Rest – keep the injured area supported and avoid using for 48-72 hours.

Ice – apply ice to the injured area for 20 minutes every two hours for the first 48-72 hours.

Compression – apply a firm elastic bandage over the area, extending above and below the
painful site.

Elevation – raise the injured area above the level of the heart at all times.

Suggestions on immediate treatment for sprains, strains and joint injuries, to prevent further
damage include:

- Referral – as soon as possible, see a doctor.

- No Heat – heat will increase bleeding.
- No Alcohol – alcohol increases bleeding and swelling.
- No Running – running or exercise increases blood flow,
delaying healing.
- No Massage – massage increases swelling and bleeding, also delaying
healing.

LESSON 6: Proper Etiquette and Safety in the Use of Facilities and Equipment

1. TAKE CARE IN USING FACILITIES AND EQUIPMENT

- In consideration of the school's effort and of other students who will benefit from using the
facilities and equipment, it is in good form to handle them with care and use them solely on
their purpose.

2. ONLY USE EQUIPMENTS THAT YOU HAVE ALREADY KNOW HOW TO USE
- Do not handle it until such time the teacher gives instructions on how to operate the said
equipment. You could break the equipment or cause harm to yourself or others.

3. BE ALERT AND AWARE IN THE TRAINING AREA- Presence of mind could help avoid
accidents.

4. IN PERFORMING EXERCISES AND MOVEMENT IN GENERAL, PRACTICE GOOD FORM

FIRST - Doing exercises in improper form deficit its benefits.

5. BRING BACK ALL EQUIPMENT IN PLACE AFTER USE - This is to prevent having them
misplaced, stolen or become unnecessary clutters in the training area than can cause
accidents.

6. DO NOT HUG THE EQUIPMENT - Do not monopolize the equipments. Allow everyone a fair
use of the facilities.

7. RETURN THE EQUIPMENT PROPERLY OR LEAVE THE VENUE CLEAN - Do not leave or
pass on equipments that is in complete disarray or dirty.

8. CHECK YOUR SELF - PRACTICE PROPER HYGIENE AND CARE - Take a bath or a
deodorant if needed. Do not force yourself to engage in physical activity if you are feeling sick.

9. MOVE ON THE DOUBLE - Do not loiter around the venue or hang on the equipment doing
nothing.

10. BE NICE AS A GENERAL RULE!

ETIQUETTE

In fitness and sports activities, good etiquette, or accepted codes of social behavior, is essential
for maintaining friendly relationships between people, regardless of whether you've won or lost.
Let's cover some fundamental aspects of etiquette, first in the fitness context.

FITNESS ETIQUETTE
- If you decide to sit down or lie down on a machine or bench, it's likely you're going to be
sweating right onto the cushion you're on. You wouldn't want to sit on someone else's sweat,
would you? Thus, make sure you bring a towel to the gym in order to wipe up after yourself.
Besides bad body odor, you should avoid a lot of cologne or perfume as much as possible. No
one wants to smell too much of either, especially combined with sweat. Finally, make sure you
respect other people's time and privacy. This means that you shouldn't sit down right next to
someone, like on an exercise bike, if a whole row of exercise bikes are open. It can also be
interpreted as being creepy.

SPORTS ETIQUETTE
- Maybe you play a sport. There's etiquette there too. It's important to have good sportsmanship
before, during, and after the game, whether you've won or lost. Engage in proper conduct
befitting of an athlete, including fairness and respect towards another competitor. For instance,
before the game, make sure to talk positively. Don’t trashes talk the other team, Instead, focus
on the positive things you can do to win. As the game is about to start, you can clap for the
opposing team's captain to show him or her respect as he or she walks onto the field.

THE GOLDEN RULES OF FITNESS

- Don’t skip the warm-up

- Stay Hydrated
- Prioritized Protein
- Don’t forget the post workout stretch
- Fit in Cardio
- Rest as needed
- Track your progress
- Change up your routine
- Do something you enjoy