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A person who is free of illness and can do physical or 6. Speed – The ability to move all or a part of
sport activities and still has extra energy to do more the body quickly.
activities is considered physically fit.
Physical Activity and Exercise
Physical fitness is a combination of health fitness and
body fitness. Activities done by the skeletal muscles that utilize
energy is called Physical Activity. Activities you are
Health Related Fitness doing at home or in school are considered to be
physical activity. It is classified into 4 domains:
This is primarily associated with disease prevention occupational, domestic, transportation, and leisure
and functional health. Participating in regular health- time.
related fitness helps you control your weight,
prevents diseases and illness, improves mood, 1. Occupational – These are the activities you
boosts energy and promotes better sleep. do at your work place. Lifting computers
and books, going your friend’s desk or
Health Related Components: preparing lunch at the pantry.
1. Body Composition-The combination of all 2. Domestic – These are the activities you do
the tissues that make up the body such as at home. Washing clothes and dishes,
bones, muscles, organs and body fat. gardening, carpentry, baking or cleaning the
house.
2. Cardiovascular Endurance-The ability of the
heart, lungs, blood vessels, and blood to 3. Transportation – These are the activities
work efficiently and supply the body with that involves travelling. Riding a jeepney,
oxygen. tricycle, motorcycle, or bikes.
3. Flexibility-The ability to use your joints fully 4. Leisure Time – These are the activities you
through a wide range of motion. do during recreational activities. Playing,
swimming, hiking or craft making.
4. Muscular Endurance-The ability to use
muscle for a long period of time without Exercise according to a study by Buckworth and
tiring. Dishman, is the “planned, structured, repetitive
bodily movements that someone engages in for the
5. Muscular Strength-The ability of the muscle
purpose of improving or maintaining physical fitness
to lift a heavy weight or exert a lot of force
or health.
one time.
Aerobic, Muscle-strengthening, and Bone-
Skills Related Fitness Components
strengthening Activity Aerobic
1. Agility – The ability to change body
Aerobic activities, also called endurance activities,
positions quickly and keep the body under
are physical activities in which people move their
control when moving.
large muscles in a rhythmic manner for a sustained
2. Balance – The ability to keep the body in a period.
steady position while standing and moving.
Muscle-Strengthening Activity
3. Coordination – The ability of the body parts
to work together when you perform an
activity.
This kind of activity, which includes resistance
training and lifting weights, causes the body’s
muscles to work or hold against an applied force or Cultural Influences.
weight.
A cultural group provides guidelines regarding
Bone-Strengthening Activity acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with
This kind of activity (sometimes called weight- these guidelines creates a sense of identity and
bearing or weight-loading activity) produces a force belonging for the individual.
on the bones that promotes bone growth and
strength. Social Influences.
There are many factors that determine what foods a Political Influences.
person eats. In addition to personal preferences,
Political factors also influence food availability and
there are cultural, social, religious, economic,
trends. Food laws and trade agreements affect what
environmental, and even political factors.
is available within and across countries, and also
Individual Preferences. affect food prices. Food labeling laws determine
what consumers know about the food they
Every individual has unique likes and dislikes purchase.
concerning foods. These preferences develop over
time, and are influenced by personal experiences REFLECT on all of your specific eating habits,
such as encouragement to eat, exposure to a food, both bad and good; and, your common
family customs and rituals, advertising, and personal triggers for unhealthy eating.
values.
REPLACE your unhealthy eating habits with
healthier ones.
REINFORCE your new, healthier eating Speed – is the ability to perform a movement in one
habits. direction in the shortest period of time.
Cardiovascular Endurance is the ability of the heart, Coordination – The ability to use the senses with the
lungs and blood vessels to deliver oxygen to working body parts to perform motor tasks smoothly and
muscles and tissues, as well as the ability of those accurately.
muscles and tissues to utilize the oxygen. Endurance
may also refer to the ability of the muscles to do Juggling
repeated work without fatigue.
Purpose – To measure the coordination of the eye
3-Minute Step Test and hand.
1. Standing Quadriceps (Legs) Radial pulse site – is taken from the radial
artery at the wrist, in line with the thumb,
2. Hamstring
using tips of the pointer and middle fingers.
3. Calf and Side Legs
Temporal pulse site – can be obtained from
4. Upper body Muscle the left or right temple with light pressure
from the tips of the pointer and middle
MUSCULAR STRENGTH and ENDURANCE fingers
Dynamic Stretching
Static stretching is most often There are six skill-related fitness components: agility,
recommended for general fitness. With this balance, coordination, speed, power, and reaction
type, you slowly ease into the position and time. Skilled athletes typically excel in all six areas.
hold for 10 to 30 seconds before slowly
releasing the stretch. Static stretching 1. Agility is the ability to change and control the
should be performed with warm muscles, direction and position of the body while maintaining
such as after a warm-up or at the end of a a constant, rapid motion.
workout. There are two forms of static
stretching. For example: changing directions to hit a tennis ball
6. Reaction Time is the ability to reach or respond Acute injuries occur suddenly when playing or
quickly to what you hear, see, or feel. exercising. Sprained ankles, strained backs, and
fractured hands are acute injuries. Signs of an acute
For example: an athlete quickly runs when he hears injury include:
the starting gun, or stealing a base in baseball.
Sudden, severe pain.
Lesson 5 Sports-related injuries
Swelling.
Sports injuries
Not being able to place weight on a leg,
Sprain is a tear of ligament fibers, muscles knee, ankle, or foot.
or tendons supporting a joint. This can
occur when a joint is extended beyond its An arm, elbow, wrist, hand, or finger that is
normal range of movement. A sprain may very tender.
involve a small number of fibers through to
a complete rupture. In extreme Not being able to move a joint as normal.
circumstances, the fibers of the ligament,
muscle or tendon may remain intact and rip Extreme leg or arm weakness.
from the bone.
A bone or joint that is visibly out of place.
Contusion or bruise is bleeding into the soft
tissue. It is caused by a direct blow from Chronic injuries happen after you play a sport or
another person, an implement or an object. exercise for a long time. Signs of a chronic injury
A bruise can occur to any soft tissue of the include:
body.
Pain when you play.
Concussion is caused by a direct blow to the
Pain when you exercise.
head. Depending on the severity of the
concussion, injury can cause varying levels A dull ache when you rest.
of impairment of brain function.
Concussions are categorized as mild (grade Swelling
1), moderate (grade 2), or severe (grade 3)
depending upon symptoms. Preventing Sports Injuries
Dislocation occurs when the ball of a joint is Exercise is good for the body and with proper
forced out of its socket (i.e. arm forced out precautions, sports injuries may be prevented. The
of the shoulder joint). A dislocation must be quality of protective equipment - padding, helmets,
reset by proper medical professionals shoes, mouth guards – may contribute to safety in
sports.
Fracture is a break, crack, or shattering of a
bone. In closed fractures, the broken bone Causes of sport injuries may include:
does not pierce the skin, while in open
improper or poor training practices
wearing improper sporting gear body does not have enough water or fluid
to do its normal functions, hence, you get
being in poor health condition dehydrated. Anyone may become
dehydrated, as to the people who are more
improper warm-up or stretching practices at risk, young ones or children and the older
before a sporting event or exercise adults are more at risk.
3. Be mindful to others. Always consider other Beanbags - Small bags filled with any of
people’s time and space. Do not distract their several materials are often used for games.
activity. One form uses a box with several holes in it.
Tossing the bean bag in the large holes is
Proper Handling of Equipment. worth a few points while the smaller holes
can earn players high points. Also, a bean
1. Read the manual carefully. Before using any bag can be used as a Hacky Sack, or foot-
equipment, you must read the manual guide to bag, for several games reminiscent of
know its proper use. football.
2. Be alert and aware on how to use the equipment. Balls (various sizes, weights, hardness,
You must be alert in using certain equipment and if bounce-ability, shape)
Tennis ball increased risk of overweight and obesity
Balloons – commonly used with a physical Common Results from Active in Physical
activity named Balloon Toss. It practices the Activities
skills of throwing or tossing a balloon
straight up into the air and the catching the improve bone, joint and muscle
balloon. strength
Dumbbell – commonly used in gyms or even Fitness event - an event in your day where the
at home, it works on the shoulders, chest, activity is considered "fitness level" because it was
biceps and triceps. Usually made of metal performed at a higher intensity than your normal,
with cast iron. routine activity.
Lesson 8 Value of Participating in Physical Activities Participation - the action of taking part in
something. The greatest and widely accepted benefit
Common results of Inactive in physical activity
of participation is the increased work ownership of
an individual.
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