MAPEH

(Physical Education)

Physical Activity Program

Physical Activity Program

 A planned, repetitive, and structured activity.
 Aims to improve or enhance the component of physical fitness.

Benefits of Physical Activity

 Improves muscular and cardiorespiratory fitness.
 Improves bone and functional health.
 Lessens the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer
like breast cancer and colon cancer, and depression.
 Lessens the risk of falls or vertebral fractures, and is fundamental to energy balance and weight
control.

Terms to consider in creating physical activity program.

 Frequency
- It pertains to how many times a week you do the physical activity.
 Intensity
- It pertains to how hard the physical activity is. It is described as low, moderate, or vigorous.
 Type
- It refers to the kind of physical activity you are doing.
 Time
- It pertains to how long the sessions last.

Nature and Background of Sport

(Volleyball)

Nature and Background of Volleyball

 William G. Morgan created the sport “Volleyball” in 1895.
 It was previously named “mintonette”.
 The Federation Internationale De Volley-Ball (FIVB) was founded in 1947.
 The FIVB governs all forms of Volleyball on a global level.

Facilities and Equipment

 Court dimension
- 59' (18 m) in length with a width of 29.5' (9 m).
- Attack lines dividing the front and back rows are marked 9'10” (3 m) parallel to the net.
 The Net
- It is above the center line.
- For the women’s completion, it is 7 feet and 4 inches above the ground.
- For men’s completion, it is 8 feet and above.

 Pole
- A set 36 feet apart and 3 feet further out from the sidelines.

 Antenna
- It is attached to the net at each end.
- Gives the referee and players an aid to judge if the ball is in play or out of boundn .
- Often red and white in color.

 Ceiling Height
- The height of the ceiling should be 23 feet or higher.

 Ball
- A spherical ball made from leather or synthetic leather.
- Has a circumference of 25.6” - 26.4”.
- Weighs 9.2-9.9 oz.

 The game is played by two teams with six players each.

 To gain a score, the player should hit the ball using the hands over the net into the opponent’s
court in such a manner that the opponent is unable to return the ball.
 The match can last for more than one hour to one hour and 30 minutes, but the clock is not a
factor.
 The game continues until one team has won three games. The first four sets are played to 25
points. when the match goes to a fifth set, this game is only played to 15 points.
 To win a set, a team should win by two points.
 The first team to win the three games wins the match.
Rules
1. The official court measurement must be 18 meters by 9 meters.
2. To start the game, the server may serve from anywhere behind the end line, either overarm or
underarm, into the opposing team's side of the court.
3. The opponent team is permitted a maximum of three touches before sending the ball back over
the net.
4. The player is not allowed the touch twice the ball in a row, but they are allowed to hit the ball on
the first and third contact.
5. The ball must be hit, not caught.
6. The serving team receives a point if the opponent fails to return the ball over the net, hit the ball
out of bounds or commit a violation.
7. When the team wins the point, then they go to serve. Every time a team wins the serve from the
other team, the players rotate their position on the court clockwise so that everyone gets a chance
to serve.

Basic Skills in Playing Volleyball

Serving

 A. Underhand Service
- The player holds the ball in one hand. Swing the right arm backward transfer weight to the
front foot and strike the ball from the bottom with a fist.

 B. Overhand Service
- To serve the ball, the player should toss the ball above the head and hit it by extending the
arm.

 C. Sidearm Service
- To serve, the player should draw the right arm from the back and then swing it forward to hit
the ball. The ball may be hit directly or it may toss into the air a few inches high.
 D. Passing
- The most important skill in playing volleyball. If the player can’t pass the ball after the serve,
then the team can’t make a point.
How to pass the ball
1. For the ready position, the players need to bend their knees.
2. The forefingers are perpendicular and the thumbs are parallel to each other.
3. The player must straighten their arms to hit the ball either by arms or wrist.

 E. Digging
- It is a defensive maneuver in which the player saves the team from the attack or spike of the
offensive team. It is almost the same with a pass, but in a dig, the player uses different parts
of their body part such as foot, hands, arms, and sometimes legs just to save the ball.

 F. Setting
- It is a tactical skill in which the player receives the ball and direct it to the player who can
spike it in the opponent’s court.
How to set the ball
- The player who will receive the ball needs to make sure that their hands fit in the shape of the
ball to toss above the head through pushing the ball and extending their arms.

 G. Spiking
- It is an act of slamming the ball in downward motion across the net to the opponents court.

 H. Blocking
- It is an action taken by the player to stand or jump in the front of the net to stop the
opponent’s attack.