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HEALTH OPTIMIZED SKILLS RELATED FITNESS

PHYSICAL EDUCATION
1st Quarter
PHYSICAL FITNESS
A person who is free from illnesses and
can do physical or sports activities
is considered to be physically fit.
HEALTH RELATED FITNESS
Primarily associated with disease
prevention and functional health.
HEALTH RELATED FITNESS
COMPONENTS
AGILITY
The ability to change body positions
quickly.
BALANCE
The ability to keep the body in a steady
position while standing and moving.
COORDINATION
The ability of the body parts to work
together when performing an activity.

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BODY COMPOSITION
Combination of all the tissues that
make up the body.
POWER
The ability to combine strength with
speed while moving.

REACTION TIME
The ability to move quickly once a
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signal to start moving is received.
CARDIOVASCULAR ENDURANCE
The ability of the heart, lungs, blood
SPEED
vessels, and blood to work efficiently
The ability to move all or a part of the
and to supply the body with oxygen.
body quickly.
FLEXIBILITY
The ability to use joints fully through a SKILLS RELATED FITNESS
wide range of motion. COMPONENTS

Composed of Agility, Balance,

MUSCULAR ENDURANCE
Coordination, Power, Reaction Time,
The ability to use muscles for a long
Speed, and the following:
period of time without tiring.

ORGANIC VIGOR
MUSCULAR STRENGTH
It refers to the soundness of the heart
The ability of the muscles to lift a heavy
and lungs which contributes to the
weight or exert a lot of force one time
ability to resist disease.

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STRENGTH
The capacity to sustain the application
of force without yielding or breaking.
ENDURANCE
The ability to sustain long continued
contractions where a number of
muscle groups are used.
PHYSICAL ACTIVITIES AND
EXERCISE
Activities done by the skeletal muscles
that utilize energy are called Physical
Activities.
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OCCUPATIONAL
These are the activities you do at your
workplace.
DOMESTIC
These are the activities you do at
home.
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TRANSPORTATION
These are the activities that involve
traveling.
LEISURE TIME
These are the activities you do during
recreational activities
Planned structured, repetitive bodily
movements are called Exercise.
AEROBIC
Move their large muscles in a rhythmic
manner for a sustained period.
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MUSCLE-STRENGTHENING ACTIVITY
Resistance training and lifting weights
causes the body's muscles to work or
hold against an applied force or
weight.
BONE-STRENGTHENING ACTIVITY
Weight-bearing or weight-loading
activity produces a force on the bones
that promotes bone growth and
strength.
EATING HABITS
The term eating habits or (food habits)
refers to why and how people eat,
which foods they eat, and with whom
they eat, as well as the ways people
obtain, store, use and discard food.
THE F.I.T.T. PRINCIPLE OF
PHYSICAL ACTIVITY
FREQUENCY
How often you exercise. Number of
meetings in a week.
INTENSITY
The effort level of exercise.
TIME
Period covered in an exercise session.
TYPE
Kind of activity
PRINCIPLES OF PHYSICAL ACTIVITY
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resistance exercise with lighter

OVERLOAD PRINCIPLE weights.
This principle pertains to doing "more
than normal" for improvement to STRETCHING
happen. It means to boost our fitness, At least 10 minutes of stretching
strength, or endurance. exercises performed after the warm up
or cool-down phase.
PRINCIPLE OF PROGRESSION Note: For a beginner at least 15 to
The Principle of Progression also 30-minute.
stresses the requirement for correct
rest and recovery.
VOLLEYBALL HISTORY

PRINCIPLE OF SPECIFICITY
This principle simply states that The game was created by William G.
exercising a specific piece or Morgan in 1895, an athletic director at
component of the body primarily Young Men's Christian Association

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develops that part.

PRINCIPLE OF REVERSIBILITY
Development of muscles will happen if
regular movement and execution are
completed. If activity ceases, it will be
reversed.
(YMCA) in Holyoke. Massachusetts.
United States.

Then, Alfred Halstead saw the game's

volleying nature. People started calling
it volley-ball and the name stuck. The
rules of the game have changed as
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time passed by.

PARTS OF AN EXERCISE PROGRAM

Volleyball became an official event in
the 1964 Tokyo Olympics.
WARM UP
At least 5 to 10 minutes of low to
VOLLEYBALL EQUIPMENT AND
moderate intensity aerobic exercise or
COURT
resistance exercise with lighter
weights.
BALL (VOLLEYBALL)
CONDITIONING Its official size is 65-67 centimeters in
15 to 60 minutes of aerobic , resistance, circumference and 260-280 grams in
neuromuscular, and or sport activities weight with an air pressure of 4.26-4.61
psi.
COOL DOWN
At least 5 to 10 minutes of low to
moderate intensity aerobic exercise or

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COURT
The standard volleyball court is 18 x 9
meters. The net is 1 meter wide, 2.43
meters high for men, 2.24 meters for
women. SPIKE
The spike is a forceful hitting or
smashing of the ball across the net
VOLLEYBALL SKILLS
which serves to be the most effective
way for a team to score a point during
SERVICE a rally.
The service is the first opportunity for a
player to score a point and it is
determined by a toss.

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DIG
The "dig" is used to receive and pass
the ball with control using the
BLOCK
A block is a defensive act of preventing
the ball coming from an attack of the
offensive team from crossing the net.
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forearms.

SET
The "set" is an overhead pass used to
toss and put the ball in the right
position for the attacker or spiker.

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