Name: Christian Ed Farrales high blood pressure

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several types of cancer
o
Grade & Section: Mercury 11 liver and kidney failure
o
HOPE 2 NOTES MOD 1-4 diabetes mellitus
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tuberculosis
o
MODULE 1: LESSON 1 abnormal levels of lipids
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in blood
THE SCIENCE OF HEALTHY DIETS o pneumonia
 NUTRIENTS o chronic respiratory
 Are provided to the body via food diseases.
intake  DIFFERENT UNHEALTHY HABITS
 They are responsible for the AND THEIR EFFECTS ON THE BODY
proper functioning of the body, o Smoking
including: o Physical Inactivity and a
o the basic growth, Sedentary Lifestyle
o development, o Drinking Alcohol
o and repair mechanisms in o Inadequate Rest and Sleep
the body.
TWO LARGE QUANTITIES OF NUTRIENTS: Types of Diseases Associated with an
o Macronutrients Unhealthy Lifestyle
o Micronutrients
 Cardiovascular Diseases
ESSENTIAL NUTRIENTS  Your lifestyle can increase your
 MACRONUTRIENTS risk for heart disease
 Proteins  Eating a diet high in:
o saturated fats
 Carbohydrates
o trans fat
 Fats
 Water o cholesterol
 MICRONUTRIENTS has been linked to heart disease
 Vitamins (A, B, C, D, E, K) and related conditions, such as
ATHEROCLEROSIS.
 Minerals (iron, zinc)
o Also, too much salt (sodium) in
LESSON 2
ALL-Right! Proper Health Habits the diet can raise blood
pressure.
 Noncommunicable Diseases (NCDs) o Types of Cardiovascular
 are influenced by several factors Diseases:
such as: o Atherosclerosis Coronary
o The environment heart disease
o genes, o Myocardial infarction or heart attack
o physiology o Heart failure
o behavior of an individual o Angina pectoris
o Rheumatic fever
 NCD’s include: o Heart rhythm abnormalities or
o obesity o Pericarditis Stroke
o cardiovascular diseases o Dilated cardiomyopathy
 o Hypertrophie cardiomyopathy
o Marfan syndrome Arteriosclerosis
 Cancer
 Cancer of the:
o Mouth
o Throat
o Esophagus
o Stomach
o Pancreas
o Kidney
o Bladder
o Cervix
Are all caused by smoking
 Alcohol Research shows that
heavy or regular consumption of
alcohol can increase the risk of
developing certain cancers.
 Diabetes Mellitus
 One of the main things that
might make diabetes worse is a
bad diet.
 High quantities of processed
foods, saturated fats, and refined
sugars characterize an
unhealthy diet.
 Chronic Respiratory Disease
 Risk factors for chronic
respiratory diseases include
o tobacco smoking
(including second-hand
smoke),
o air pollution,
o allergens
o occupational risks.
 Outdoor air pollution and indoor
air pollution (often caused by
cooking with solid fuels) are also
common causes.
Government Programs and Policies to
Prevent and Control Noncommunicable
Diseases
 Go Smoke-Free
 discusses the harmful effects of
smoking.
 GO Slow sa Tagay
 discusses the harmful effects of
alcohol
 GO Sustansya
 encourages people to consume
healthy foods and drinks and
maintain a balanced diet.
 Go Sigla
 promotes the practice of
physical activities and exercise
daily to stay healthy
HISTORICAL CONNECTION
 Department of Health
 Launched the Pilipinas
Go4Health movement in
response to rising prevalence of
NCD’s in the country.
o This initiative aims to
raise awareness about
the lifestyle factors
influencing NCDs and
promote healthier habits,
including:
 AVOIDING
 Smoking
 Limiting alcohol
consumption
 ADOPTING
 A balanced diet
 Engaging in regular
physical activity
LESSON 3
HELLthy or Healthy?
STRESS MANAGEMENT IN DAILY LIVING
 Stress
 It is an individual's response to
unfavorable external and
environmental challenges.
 These conditions and
challenges include several
factors, such as:
o feelings of tension
o worry
o sorrow
 o fear
o discomfort.
 Positive Stress “Eustress”
 Negative Stress “Distress”
CAUSES, TYPES AND EFFECTS OF STRESS
3 types of stress
 Acute Stress
 Acute stress Disorder (ASD)
 A mental health problem that can
occur in the first month after a
traumatic event.
 Cumulative Stress
 Results from an accumulation of
various stress factors such as:
o Heavy workload
o Poor communications
o Multiple frustrations
o Coping with situations in
which you feel powerless
o The inability to rest or
relax
 Chronic Stress
 is a consistent sense of feeling
pressured and overwhelmed
 over a long period of time.
CAUSES
 Causes of stress:
 Major life changes
 Everyday problems
 Physical Surroundings
 Other stressors
 Physical Symptoms
 Headache
 Strain and stiffness in muscle
 Heart palpitations
 Difficulty breathing
 Hyperhidrosis
 Nail-Biting
 Emotional Symptoms
 Anger
 Irritability
 Lack of patience
 Failure to remember
 Lack of focus and concertation
 Negative thinking
 Anxiety
 Self-criticism
 Low self-esteem
 Crying
 Behavioral Symptoms
 Reduced appetite
 Binge-eating
 Drug use
 Imbalanced sleep-wake cycle
 Feeling restless
 Blaming and finding fault in
others
 Thoughtless and careless
behavior
 Fidgeting in response to stress
 Psychological Symptoms
 Irritability
 Depression
 Feeling of being a
disappointment and failure
 Uninterested in other people
 Difficulty to concentrate
Stages of Stress-The General Adaptation
Syndrome (GAS)
STAGE 1: ALARM STAGE
STAGE 2: RESISTANCE STAGE
STAGE 3: EXHAUSTION STAGE
Strategies of Stress Management
 Manage Stressors
 Rest and Sleep
 Exercise
 Use Relaxation Methods to Cope with
Stress
Benefits and Costs of Stress
 Although we generally think of stress as
something to avoid, stress is a natural,
adaptive response that serves a
protective function.
 At moderate levels, stress helps alert us
to potential threats in the environment
and enables us to focus our attention on
resolving the threat (Sherrod, 2019).
  Although some stress is beneficial,
prolonged, or intense stress can be
associated with a variety of negative
physical and psychological outcomes.
 For example,
 moderate amounts of stress =
help to focus our attention,
 excessive stress = leads to
diminished attention,
concentration, decision-making,
and short-term memory
 Chronic high stress is associated with
serious physical health concerns,
including cardiovascular disease,
hypertension, immunosuppression and
more frequent illnesses, sexual
dysfunction, gastrointestinal disorders,
and recurrent headaches.
 It is important to recognize that
exceptionally low levels of stress can
have negative consequences as well.
STRESS MANAGEMENT
 The goal of stress management
is not to eliminate all stress.
Rather, stress management
techniques are designed to keep
stress levels within an optimal
range.
 Engaging in healthy lifestyle
behaviors can help to reduce
stress and maximize the
likelihood of living a long, healthy
life.
The following stress management techniques
have been consistently supported by empirical
research:
 Healthy eating
 Adequate sleep;
 Laughter, self-expression and social
support;
 Cognitive restructuring
 Relaxation, mindfulness and meditation;
 Physical activity and exercise;
A Prescription for Stress Management
Abilities to cope up with stress:
1. Exercise Regularly
2. Eat a Healthy Diet
3. Sleep
4. Practice Relaxation
5. Express Yourself
6. Reframe
MODULE 2
Role of physical activity assessments in
managing stress and how individual, dual,
and team sports can help alleviate stress.
Concept of stress and how physical activity
such as joining sports can help in managing
stress.
 Help moderate stress
 Sports help you manage stress.
Exercise causes your body to
release endorphins, the
chemicals in your brain that
relieve pain and stress.
 It also reduces the levels of
stress hormones, cortisol and
adrenaline.
 Improve your mood
 Playing a sport such as golf or
skiing forces you to put aside
your worries and concentrate on
the task at hand.
 This helps you clear your mind
and calm down.
 It also helps you sleep better.
 Produce long-term mental health
effects
 Participation in sports can have
long-term effects on your mental
health.
 Children and adults who took
part in team sports had better
mental well-being when they
were adults.
 Boost mental health with team sports
 Taking part in sports in a group
has a greater impact on mental
health than individual sports.
 Help fight addiction
  Researchers in Korea
recommended the use of sports
to help teens combat internet
addiction.
 Help with depression
 Sports help treat depression.
 Studies show that exercise
improves symptoms of
depression and reduces the risk
of relapse.
 Improve serious mental disorders
 Exercise can help if you have a
serious mental illness such as
schizophrenia.
 It improves some symptoms of
schizophrenia, including loss of
motivation and thinking
difficulties, but is less effective
with other symptoms like
hallucinations.
Negative Effects of Sports for Mental Health
 Stress
 While sports relieve stress,
sometimes they create it.
Parents or coaches may push
children too hard.
 Older athletes may place
pressure on themselves to
perform well.
 This leads to burnout, which is
when an athlete's performance
worsens despite intense training.
 Depression
 Many high-profile athletes
struggle with mental health
issues.
 Researchers say certain factors
may increase the risk of
depression among athletes.
 These include injury, retirement
from the sport, and performance
expectations.
 It's also possible that there may
be underreporting of depression
among athletes
 Eating disorders
 Eating disorders such as
anorexia nervosa and bulimia
nervosa are a problem in sports.
 This is especially so in sports
where weight affects
performance, such as long-
distance running, gymnastics,
and ski jumping.
 Elite athletes may feel
pressured to have the ideal
body type for their sport or may
fear going over their weight
class in their sport.
Benefits of participating in individual, dual,
and team sports in reducing stress.
1. Fun team sports and group exercise can
reduce the levels of stress hormones in
your body and trigger the release of
brain chemicals like endorphins which
will naturally lift your mood, to make you
feel happier and more relaxed.
2. Skills are developed that transfer to
everyday situations as youths learn
teamwork, sportsmanship, responsibility,
time management, and organizational
skills.
3. Long hikes, easy swims, or bike rides
are all individual sports great for
relaxation and reducing stress. They can
clear your mind, offer perspective, and
allow time for self-reflection.
Some examples of physical activity
assessments
 Fitness tests
 Fitness tests are assessments
used to evaluate an individual's
physical fitness level.
 Examples include the 1-mile
run/walk test, the sit-and-reach
test for flexibility, and the push-
up test for upper body strength.
 Heart rate monitoring
 Heart rate monitoring is a
method used to track an
individual's heart rate during
physical activity.
  This can be done manually by
taking the pulse at the wrist or
neck, or through the use of heart
rate monitors that track heart
rate in real-time.
 Step tracking
 Step tracking is a method used
to monitor daily physical activity
levels.
 This can be done through
wearable devices such as
pedometers or fitness trackers
that track steps taken, distance
traveled, and calories burned.
HEALTH-RELATED PHYSICAL FITNESS
BARRIERS TO PHYSICAL ACTIVITY
A Brief Review of Health-Related Physical
Fitness
 Health-related physical fitness is so
called functional fitness because it helps
ensure that a person will be able to
function effectively and meet the
demands and tasks of everyday life.
5 components of Health-related Physical
Fitness
 Cardiovascular endurance
 is the ability of the heart and
lungs to work together to provide
the needed oxygen and fuel to
the body during sustained
workloads.
 Muscular strength
 is the amount of force a muscle
can produce.
 Muscular endurance
 is the ability of the muscles to
perform continuous without
fatiguing.
 Flexibility
 is the ability of each joint to
move through the available
range of motion for a specific
joint.
 Body composition
 is the amount of fat mass
compared to lean muscle mass,
bone and organs.
 This can be measured using
underwater weighing, Skinfold
readings, and bioelectrical
impedance.
 Underwater weighing is
considered the "gold
standard" for body fat
measurement, however
because of the size and expense
of the equipment needed very
few places are set up to do this
kind of measurement.
 Insufficient time for exercise
 Consider exercise as an inconvenience.
 Lack self-motivation
 Find exercise boring
 Lack of confidence in their ability to
physically active (low-self-efficacy)
 Have fear of being injured or recent
injury
 Lack of self-management skills (e.g.,
inability to set personal goals, monitor
progress, reward progress toward goals)
 Lack of encouragement, support or
companionship from family and friends
 Do not have adequate facilities (e.g.,
parks, sidewalks, bicycle trails, fitness,
centers)

IMPORTANCE OF NUTRITION IN FITNESS
 Eating a well-balanced diet can help you
get the calories and nutrients you need
to fuel your daily activities, including
regular exercise.
Importance of healthy breakfasts, workout
snacks and meal plans
 HEALTHY BREAKFAST
 It is said that the most important
meal of the day is breakfast
meal. When you are going to
exercise, it is very important on
days to eat healthy breakfast.
 Choosing the right kind of
breakfast is crucial. Too many
people rely on simple
carbohydrates to start their day.
 Skipping breakfast can leave you
feeling lightheaded or lethargic
while you are working out.
 RIGHT CARBOHYDRATES
 is the body's main source of
energy.
 Consuming the right kind of
carbohydrates is important. It
can be found in whole grains,
fruits, vegetables, and beans.
 PROTEIN DURING MEALS AND
SNACKS
 It is essential in building and
repairing muscles, helping you to
enjoy your workout and as well
as the benefits from it.
 It can be a substitute as source
of energy when there is a short
supply of carbohydrates
 FRUIT AND VEGETABLE INTAKE
 Fruits and vegetables are rich
sources of natural fiber, vitamins,
minerals, and other compounds
that your body needs to function
properly. They're also low in
calories and fat.
 CHOOSING HEALTHY FATS
 While fat is a primary fuel for
aerobic exercise, we have plenty
stored in the body to fuel even
the longest workouts.
 However, getting healthy
unsaturated fats helps to provide
essential fatty acids and calories
to keep you moving. Healthy
options include:
o Nuts
o Seeds
o Avocados
o Olives
o Oils, such as olive oil
THE TIMING OF YOUR PRE-WORKOUT
MEAL IS KEY
 The timing of your meal is also an
important aspect of pre-exercise
nutrition.
 To maximize the results of your training,
try to eat a complete meal containing
carbohydrates, protein, and fat 2-3
hours before you exercise.
 However, in some cases, you may not
be able to get in a full meal 2-3 hours
before working out. In that case, then
you can still eat a decent pre-workout
meal.
 MODULE 3: APPLICATION OF THE FITT
PRINCIPLE IN SPORTS TRAINING
FITT PRINCIPLE
 FITT meaning
 Frequency – How often do you
train?
 Intensity – How hard do you train?
 Time – How long do you train?
 Type - What type of exercise do you
perform?
 Is used to create a training program that
is tailored to the individual's goals and
fitness level.
 Can be used to create a safe and
effective training program for anyone,
regardless of their fitness level.
 The workload is the amount of stress
that you put on your body during
training.
 It is important to gradually increase the
workload over time to prevent injury.
FREQUENCY
 It involves providing enough stress for
the body to adapt and giving time for
recovery.
 Sample Guidelines
 minimum of three sessions per
week with ideally five or six
sessions per week
 dependent on the individual's
preference and the format of the
program
INTENSITY
 It involves the heart rate and the amount
of workload.
 You can estimate your maximum heart
rate based on your age. To estimate
your maximum age-related heart rate,
subtract your age from 220.
 Sample Guidelines
 Before doing the training, get the
target heart rate
 Heart rate for 15 years old and
older when exercising should be
60-100.
TYPE
 It depends on what you want to achieve.
 Sample Guidelines
 To improve cardiorespiratory
endurance, continuous use of
muscle groups should be done.
 Activities may include sports
such as Volleyball and
Basketball.
TIME
 It refers to the duration of the training.
 Sample Guidelines
 The time of activity or training
method should consider the target
heart rate zone for a minimum of 20-
30 minutes. This can increase to as
much as 45-60 minutes as fitness
levels increase.
Technical and Tactical Skills in playing
Sports
 Technical Skills
 are the basics of playing the game
(e.g., basketball-dribble, shoot,
pass) while tactical skills are the
strategies to take advantage during
the game.
 Are specialized knowledge and
expertise required to perform
specific tasks and use specific tools
and programs in real world situation.
 Tactical Skills
 Is the decision and actions of
players in the contest to gain an
advantage over the opposing team
or players.
Volleyball Technical Skills
 SERVE
 Firstly, the serve is the first shot
to start the game and score a
point. A good serve will score
you a point or put the opposition
(the other team) at a
disadvantage position.
Two types of serving shots:
  Floater
o is a shot by tossing and hitting
the ball with your palm through
the center of the ball.
 Topspin
o is a shot when you toss and hit
the ball with your palm with
contact just below the center of
the ball making it spin.
 PASSING
 Passing involves a sequence of
3 shots in between your team
without someone in the team
doing 2 consecutive shots. It is a
tactic to set up for a strike attack.
 DIG
 The dig is usually performed to
keep the ball up and is the first
shot when the attacking team
hits it over.
 It involves having your hands
together and arms straight and
hitting the ball.
 SETTING
 It is an overhand or overhead
shot.
 The shot is controlling the ball
hitting it straight-up above and
relatively close to the net.
 It involves using your thumb,
index, and middle finger of both
hands to toss the ball up.
 SPIKE
 Lastly the final shot of the 3 is to
attack the opposition. Once the
setting shot is in the air a player
from the team would perform the
spike shot.
TACTICAL SKILLS
 Mastery of the technical skills of
volleyball is important, but you
must also learn the tactics of the
game. Tactical skills are defined
as "the decisions and actions of
players in the contest to gain an
advantage over the opposing
team or players".
 SERVE
 Don't just serve the ball to just
get it over the net. Serve the ball
to score the point or dominate
the start of the point.
 SPIKE
 A spike is a lethal fast shot in a
downwards motion that would
score you most of your points
and if it doesn't score you a point
it still scrambles your opponent
and puts pressure on them.
 SETTING SHOT
 The set shot is great for
controlling the ball and setting up
for an attack. It's a great tactic
for your team to set up and score
points.
 COMMUNICATION
 Communication is a huge tactic
in all codes of sport
 Communication plays an
important role in sports
DEFENSIVE TACTICS
 BLOCKING
 A well timed and effective block
will diffuse an attack. Players
near the net when defending will
jump up with their arms out and
attempt to block the shot coming
over the net.
 This is a defensive tactic that
blocks a spike.
 DIVING, ROLLING AND SLIDING
 Clearly instead of just letting the
ball hit the ground (your side of
the court) and let the other team
score the point be brave and
dive, slide or roll instead while
reaching for the ball (dig or
receive).
BASKETBALL TECHNICAL SKILLS
 PASSING AND RECEIVING
  The technical skills that make up
the fundamentals of ball handling
are crucial in playing any type of
basketball.
 Effective passing requires that a
player understand how to move
their feet in a fluid manner while
also having the ability to
generate topspin and turnovers.
Receiving the ball well requires
that a player possess good
hands and a solid handle, but
also be able to stop on a dime
and change directions with
authority.
 DRIBBLING
 Dribbling is one of the technical
and tactical skills of basketball
yet so many players fail to
master this important skill.
 Many youth coaches focus on
fundamentals to improve their
players' dribbling skills
specifically because they believe
it is one of the key distinctions
between less experienced and
more experienced players.
 REBOUNDING
 The ability to rebound is one of
the many skills required in
basketball.
 Along with assists and steals,
rebounding is often considered
to be one of the most important
duties in basketball, as it can
have a major impact on whether
a defensive or offensive team will
emerge victoriously.
 SHOOTING
 Refers to a number of basketball
skills that involve taking a shot at
the basket.
 Shooting is among the most
basic of basketball skills, yet it is
also one of the most
fundamental.
 While there are several types of
shooting techniques that can be
employed, shooting is one of the
technical and tactical skills of
basketball that should be
focused on.
 SHORT BLOCKING
 A good shot blocker will use his
height and reach effectively, start
his feet and then use his hand-
eye coordination to keep his arm
in the air after his shot is made.
BASKETBALL TACTICAL SKILLS
 SPACING
 While there are many technical
and tactical skills of basketball, it
is spacing that really makes up
the foundation.
 The amount of spacing on the
court has a huge effect on
defense, offense, and even
rebounding in basketball.
 CUTTING THROUGH THE LANE
 Cutting through the lane is the
most direct route by which a
basketball player can move
toward that basket.
 Cutting in this fashion allows
players to finish with a lay-up,
take their defender off-balance,
or pass quickly to players on the
wings.
 SETTING BALL SCREENS
 Setting good ball screens is
made up of five parts: footwork,
contact, angle, balance, and
finishing the play.
 Each section focuses on an
element of setting a screen that
if overlooked adds up to give
 your opponent the opportunity to
defend the play effectively
 HELP DEFENSE
 Defense wins championships. As
cliche as it sounds, it is true.
 No offensive team can be
successful without a strong
defense. From the game of
basketball, we have seen how
some players become
successful while others don't.
 One of these reasons is because
they put the work on their
defense more than they do on
their offense.
 So, as a player, it is essential to
contribute to the defense of the
game.
 ACHIEVE OVERALL MASTERY
 The technical and tactical skills
of basketball are the necessary
elements an athlete must
acquire in order to maintain
beyond-the-arc shots, perfect
ball handling, better rebounding,
better blocking, accurate
passing, better shooting, swift-
running patterns, and quick
thinking.
MODULE 4: SPORTS AS A MODERATE TO
VIGOROUS
 MODERATE INTENSITY PHYSICAL
ACTIVITY
 Working hard enough to raise
your heart rate and break a
sweat.
 One way to tell if it's a moderate-
intensity activity is that you'll be
able to talk, but not sing the
words to your favorite song.
 Some examples of moderate
physical activities include
sweeping the floor, walking
briskly, slow dancing,
vacuuming, washing windows,
shooting a basketball.
 VIGOROUS INTENSITY PHYSICAL
ACTIVITY
 Vigorous activities require the
highest amount of oxygen
consumption to complete the
activity.
 Examples of vigorous physical
activities include running (faster
than 5 miles per hour),
swimming, shoveling, soccer,
jumping rope, and carrying
heavy loads (for example,
bricks).
A moderate level of physical activity is similar to
brisk walking or biking at a brisk pace. The
ability to increase heart rate or breathing as a
result of exercise, such as jogging, aerobic
dancing, or bicycling uphill, is demonstrated.
Whatever your fitness goals may be, there are
many activities available to you. If you can
change the intensity of each activity, you will be
able to find the ideal exercise that will help you
reach your fitness goals while also meeting
your lifestyle.
HOW DOES FITT APPLY IN SPORTS?
 Frequency
 We begin with playing volleyball
once a week with friends and
family then progress to 2 times a
week until it becomes a daily
routine. During the progression
you will observe that you are
able to cope with the demands of
the sport with improvement to
your cardiovascular endurance
at the same time losing some
weight and body fat. As you
progress further, you will not only
develop your tactical and
technical skills but also improve
the shape and tone of your body.
 Intensity
 Your skill level improves as you
progress in playing the sport
 from beginner to advanced. So
does the intensity of your game.
Progressing from moderate to
vigorous intensity of the game
include more and more
combination of offensive and
defensive tactics from both
teams. Scoring a point will now
take more time and effort.
 As the intensity of the game
goes up so does your
cardiovascular endurance. Your
heart rate will be slower
compared to the first time you
played the sport as your
cardiovascular system is now
well adapted to the physical
demands of the sport.
 Time
 Getting hooked up to the sport
allow you to crave for more and
not just be contented of your
fitness level. You will want to
practice more to improve your
skills both offensively and
defensively.
 Even the duration of the game
becomes longer. With your skills
getting better and better, you will
have opponents that is equally or
far better than your team. The
game sets will now take longer
to finish as both teams will have
more combination of offensive
and defensive tactics before one
can score a point.
 Type
 To maintain a well-balanced
fitness level as well as skill level
to the sport, one must perform a
variety of exercises including
cardio, strengthening, and
flexibility training.
 For volleyball, progressing from
beginner to advanced
encompasses improvements in
cardio-vascular fitness, weight
loss and muscular strength.
VOLLEYBALL
 was invented in 1895 by William G.
Morgan, physical director of the Young
Men's Christian Association (YMCA) in
Holyoke, Massachusetts.
 Played by two teams, usually of six
players on a side, in which the players
use their hands to bat a ball back and
forth over a high net, trying to make the
ball touch the court within the
opponents' playing area before it can be
returned.
 To prevent this a player on the opposing
team bats the ball up and toward a
teammate before it touches the court
surface--that teammate may then volley
it back across the net or bat it to a third
teammate who volleys it across the net.
A team is allowed only three touches of
the ball before it must be returned over
the net.
HEALTH BENEFITS OF VOLLEYBALL
 BURNS CALORIES AND FAT
 One of the primary benefits of
volleyball is that it helps you burn
calories, which is an important
component of a weight loss or
maintenance program.
 TONES AND SHAPES THE BODY
 The physical activities involved in
playing volleyball will strengthen
the upper body, arms, and
shoulders, as well as the lower
body muscles. Playing volleyball
also improves the cardiovascular
and respiratory systems.
 INCREASES METABOLIC RATE
 Playing volleyball enhances your
energy level and improves your
overall performance in other
sports and workouts
 HEART HEALTHY
 By increasing your heart rate,
your body will circulate more
 blood and nutrients throughout
your body, improving your overall
health.
 IMPROVES HAND-EYE
COORDINATION
 Volleyball is all about hand-eye
coordination. When you serve,
you must follow the ball with your
eyes and strike the ball at the
right point.
 On defense, you must react to
where the ball is going and get in
position to make a play. While
setting, your hand-eye
coordination helps you see
where your hitters are to give
them a good set.
 BUILDS AGILITY, COORDINATION,
SPEED, AND BALANCE
 Due to its quick changes of pace
and direction, volleyball places a
large number of demands on a
player's technical and physical
skills.
 During the play, players are
required to serve, pass, set,
attack, block, and dig the ball.
These skills require flexibility,
good balance, upper and lower
body strength, and speed to be
played effectively.
 IMPROVES INTERPERSONAL SKILLS
 Volleyball requires that
teammates work cooperatively,
and move quickly. Leadership
and cooperation skills provide
valuable lessons that help us in
other aspects of our lives
 BUILDS MUSCULAR STRENGTH
 Volleyball requires strong chest
and core muscles for nearly
every play. When you pass, you
mimic a squat and you must use
your legs to generate power.
When you set, you must use
your arms, legs, and hands,
especially your thighs.
 You must also load your legs and
arms and push up when the ball
is coming to you.
 Your hands need to be strong to
prevent injury.
 INCREASES AEROBIC ABILITY
 According to Well Source's
Aerobic Mile Chart, you expend
the same amount of energy
playing an easy, slow-paced
game of volleyball for 20 minutes
as you would jogging one mile.
 You expend the same amount of
energy spent jogging a mile by
playing a vigorous 12-minute
game of volleyball.
 BOOSTS MOOD AND INCREASES
DRIVE TO SUCCEED
 Your involvement in volleyball
can improve your mood, reduce
stress, and encourage pride in
your accomplishments as a team
member.
 The activity can also improve
your self-confidence, self-
esteem, body image and make
you feel happier about life in
general.
BASKETBALL
 Basketball game played between two
teams of five players each on a
rectangular court, usually indoors. Each
team tries to score by tossing the ball
through the opponent's goal, an
elevated horizontal hoop and net called
a basket.
 The only major sport strictly of U.S.
origin, basketball was invented by
James Naismith (1861-1939) on or
about December 1, 1891, at the
International Young Men's Christian
Association (YMCA) Training School
(now Springfield College), Springfield,
 Massachusetts, where Naismith was an
instructor in physical education.
HEALTH BENEFITS OF BASKETBALL
 STRENGTHENS MUSCULAR
ENDURANCE
 Playing basketball requires agility,
strength, and stamina. You must
quickly move and change directions
using high-intensity, short-duration
muscle contractions
 You can also focus on
strengthening your core and back
muscles. This will have a positive
effect on your stamina, energy,
levels, and performance
 BUILDS HEALTHY BONES
 People who played handball and
football were shown to have
more bone mineral density than
those who were sedentary.
 IMPROVES BALANCE AND
COORDINATION
 Playing basketball requires you
to develop hand-eye and foot
coordination as you maintain
your balance throughout the
movements. As you play, you
need to move your body quickly
as you jump, pivot, or change
direction.
 DEVELOPS FUNDAMENTAL
MOVEMENT SKILLS
 Playing basketball helps to
improve motor coordination,
flexibility, and endurance.
 It also encourages speed, agility,
and strength. These skills are
shown to have a positive effect
on promoting a healthy body
weight and encouraging more
physical activity, which can
enhance cardiorespiratory
fitness and self-esteem.
 IMPROVES BODY COMPOSITION
 Researchers found that playing
basketball had a positive effect
on overall body composition. In
this study, untrained men
underwent 3 months of street
basketball training, which had a
positive effect on overall fitness
and body composition. After the
training, the men increased their
lean body mass and lowered
their body fat percentage.
 BOOSTS HEATH HEALTH
 Regular physical activity helps to
improve heart health and overall
fitness levels.
 According to research from
2019, basketball increases
resting heart rates, which has a
positive effect on
cardiorespiratory fitness. This is
linked to a lower chance of
developing cardiovascular
disease
EMOTIONAL BENEFITS
 DEVELOPS SELF-CONFIDENCE
 You may develop self-confidence
as you find your voice and lear
more about who you are in a
new situation. As a team,
members can encourage,
motivate, and support each
other.They can also point out
areas that need improvement,
which can lead to positive
growth.
 Success on the court can extend
into other areas of your life, and
 you may find that you have a
newfound belief in yourself and
your abilities.
 LOWERS STRESS
 Engaging in physical activity
releases endorphins, which are
the feel-good, or happiness,
hormones. Endorphins may
boost your mood, promote
relaxation, and reduce pain.
They can also alleviate
depression, boost self-esteem,
and enhance your work
performance.
 * Playing basketball will also help
you hone your concentration
skills by staying focused on the
game. This may also help you
develop present-moment
awareness or mindfulness.
These tools may be effective in
allowing you to deal with anxiety
in other areas of your life
SOCIAL BENEFITS
 ENCOURAGES TEAM SPIRIT
 Playing basketball helps foster a
sense of community and
teamwork. You may have the
chance to positively interact with
people from different
backgrounds, which can broaden
your perspective.
 Plus, you'll learn to play fairly
and graciously regardless of the
outcome of your performance.
Your teammates and you can
aim to be supportive, positive
role models for each other.
 DEVELOPS COMMUNICATION
SKILLS
 As you interact with your
teammates, you may learn new
ways to communicate verbally
and nonverbally. You'll have the
chance to talk to your
teammates and listen to what
they have to say.
 Most likely, there will be time to
communicate before, during, and
after a game or practice.
Whether you learn to speak up
or stay silent more often, positive
communication skills will bring
benefits to your athletic,
personal, and professional life
THE BOTTOM LINE
 Basketball is an excellent way to get in
shape and stay active.
 You can play it at a moderate or
strenuous intensity.
 Putting in some time on the courts can
help you gain strength, flexibility, and
endurance. you’ll earn to move your
body in different ways as you jump,
pivot, and twist.
 Plus, you'll have the opportunity to
connect with fitness-minded individuals
and work on being a good teammate.
 People of a variety of ages and skill
levels can participate in basketball,
whether it's a neighborhood pick-up
game, competitive league, or weekend
tournament.
 You'll be certain to gain satisfaction as
you reap the benefits of the game,
progress on your own path, and most
importantly, have fun.
7.