What is health-related physical fitness? Health-related fitness are those definite components of fitness associated with good health. Thisis related to the overall term “Fitness” which is defined as i indivi who has sufficient energy to do his daily task without fatigue, a capacity of an individual i has so! in case of emergencies. me energy reserved iiy is Physical Fitness important in rel physical fitness is significant to he | jpesses With the absence of inesses wort oecaye eee what are the components of health-related Atness? spe following are the components of health-related fitness: lation to health? Ces the Hk of heat nesses, youll beable todo your daly sctnnnee ee Health Components Cardiorespiratory fitness Muscular strength and endurance Flexibility Body composition + Cardiovascular fitness is the capacity of the heart and the lungs to sustain oxygen to muscles for a prolonged petiod of time. Cardiovascular fitness is also called Cardiorespiratory fitness + Muscular endurance refers to the ability of the muscle to work over a prolonged period of time without fatigue. Push-ups, sit-ups, or crunches are usually usedin testing, ‘muscular endurance. ‘Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force. Muscular strength testing is usually done with a one- time maximum lift using weights (bench press, leg press, etc) Flexibility isthe ability to move a body part through 2 full range of motion at a joint. The sitand-teach is. commonly used to determine flexibility. Body composition is the ratio of body fat to lean body mass, Having too much fat tissues Is a isk factor for Cardiovascular diseases, diabetes, cancer, and arthritis.fit What are the benefits of health-relate: ne reason of a person's inactvt tothe advancement of today’s choles 4 to be less active because technology OUT way to do an activity wit less effort AS Toveatie that even technology oft 2c living, we need to be active to cope Wi activites that demands physical sttength 208 °° sential font must be aware tot eatelted FRNESS tothe development ofthe total well-being ofa The following are the benefits of health-elated Reduce risk of cancer, diabetes, ts st illnesses fitness: and heart dl: such as jsease : ‘old and flu Increase natural defense agai’ + Improve self-esteem by relieving depression prove self-esteem by elieving ated wth 2999 + Prevent physical and cognitive problems 2 How do we achieve health-related fitness? Although we know that exercise isan essential factor In 28 should not forget that proper nutition i aso important Without not be able to achieve a physically healthy body. jeving better health, we proper nutrition, we will What is proper nutrition? i Proper nutrition refers to source of materials~ food- required by a being or cell to stay aie Ir lse gies aftention on how illness, health state problem can be prevented sid lessen through healthful dit. Iti true that many fitness goals fail without considering proper nutrition. What is the relationship between nutrition and exercise? Sh sufficient fuel through proper nutrition with regular exercise, you improve your capacity to perform. Healthful food intake and regular exercise Gre vital t0 physical performance. A healthy carb intake will provide you with consistent ghergy, while proteins will help support muscle development and repair. Exercise and fhutrition work hand in hand for an improved physical performance. In providing your body witWhat are training principles and concepts? The training principles and concepts are rules that you need to adhere to when performing physical ac ities and programs. These are the concepts and principles of training: 1 3 4 Overload -The process of adding stress in the form of resistance weights or other materials. Performing this in regular basis leads to the adaptation on the stress that makes the body to work capably and deal with a great level of performance. The following are the principles of overload: a. Frequency - refers to how often you do a physical activity. This usually increases over time. b. _ Intensity - refers to how hard or intense you do a physical activity. The level of difficulty of a physical activity became more intense over time. Time - this refers to how long you do a physical activity. d. Type -- this refers to the kind of activity you perform Specificity - Your training should be specific and intended for your sports. You need to train the specific body parts that you use predominantly to your particular event (ie. train your leg power if you are a high jumper) and the skill components important to your sport. Reversibility - this is also known as “Use it or lose it” When one stops training, basically the improvements that he/she acquired during training will be lost or reverse Variance - make sure that i i you have a variety of workout to keep your interest to YeUr Waning that gives your body a different challenge. Change is good as rest.what are the barriers to fitness and exercis Enumerated are the barriers to fit Lack of time Lack of interest Lack of confidence Too tired to work out Too lazy to do exercise Lack of physical strength failed workout programs Financial problem 9, _Lack of family support tow do you overcome these barriers? The following are recommended ways on how to overcome theve barriers 1. Get up earlier and exercise in the morning at least twice a week. 2. Choose a physical activity that you enjoy. 3. Avoid the crowd if you are not ‘at ease with them. Go solo. You can always exercise alone. 4, Find time during the day when you feel energetic. 5. Set convincing goal that you ‘an achieve. 6. Start with simple exercise and basic movements 7. Seta realistic goal and follow it. 8. Doexercise at home and use materials available at home. 9. Invite family members for an outdoor activity. What are the fallacies and misconceptions about physical activities particip Physical and strength training is dangerous for children and youth. Physical and strength training will inhibit the growth of children and youth. xy do not have Children and youth cannot improve strength because the enough testosterone. Strength training is only for young athletes, Children should not lift weight| activities and participation Facts about physi tes during childhood and adolescence improve strength and id healthy bones and muscles, control weight, reduce stress improve blood pressure, and lower the level of Having regular actvit endurance, help buil ‘and anxiety, Increase self-esteem, cholesterol It's Net Time! Look for some facts and fallacies about fitness and performance. FITNESS ASSESSMENT What are the things that we need to remember before engaging into physical test or physical activity? 1, Follow the procedures in taking physical test. 2. Wear appropriate attire or physical education uniform. 3, Dowarm-up exercises, Itisa must 4, Observe safety in performing the activities. Body Composition Measurement ‘We know that the body's relative amount of fat and fat-free mass is our body composition, We need to determine the body mass composition in order to know the risk Tears having cardiovascular diseases. To determine our risk evel we need to measure the seve af fo and muscle mass in our body composition. This way, we can determine the fisk level oF risk factor of having cardio vascular diseases. ee 2. Compute the BMI using either of the following formula: BM Height (in meters)or Weight (in pounds) ———X 703 Height (in inches) BM 3, _ Using the table below, identify your classification. BMI Classification BELOW 185 Underweight 185-249 Normal 25-299 Overweight, 30.0 - ABOVE ‘Obese Waist Circumference - Thi Procedure: a good way of determining the visceral fat which contributes more risk of cardiovascular disease and diabetes, 4. Using the tape measure, measure your waist circumference either in centimeter or in inches. ° 2. Using the table below identify your risk level. Men’ ‘Women Risk Centimeter Inches Centimeter Inches Very High 3120 >47 >110 3435 High | 100-120 395-47 90-109 355-43 [Nornal 102 40 88. 346. Low 20-99. 315-39 70-89 283-35 Very Low <80) ais <70, <285, Physical Fitness Assessment Health Related Fitness Cardio vascular Endurance - Its the ability of the heart and lungs to deliver oxygen though werang muscles and tissues and also its ability tothe oxygen delivered. Itis also Teferred to as the use of muscles repeatedly without experiencing fatigue. 1. aMinute Step Test Purpose ~ to measure cardiovascular endurance Equipment 1. Step with a height of 12inches/a bench 2. StopwatchProcedures: ich or on a step For you: ASA! p consists of 4 beats, Postion in front ofthe st°P fown oF ith the left foot, °60" signal. step up and & ‘Atte GO" sonal SI aps pet mine Oe thot sup ath the lft foot, up with she righ down vith the right fot” Immediately after the exerci 4. Aight after the activity, locate Count the pulse for 10 seconds, Multiply By 6 b. se, stand and relax. Don't talk. ; zero) your pulse. (the first beats For your partner: @ _Asyourpartnerassumes the position in front of the step “Got start the stopwatch for the 3-minute step test. se for 10 seconds and b. After the test, et your partner count his/her Puls 8 6 6 signal Ready” and STRENGTH ~ This refers to the m : scl’ abi ical objects, nthe fitness word, this opie grmerate force against ight you can lift for diferent strength training exererere> °° HOW much rcises. 2. 90- Degree Push-up Purpose to measure strength ef upper et Equipment oe Exercsematorany clean mat Procedure For you Lie down on the mat; face dows ‘ nin stand mat under the shoulders gers Pointing rpesh UP posit and slighty apart with the toes supporting mea FOR BOYS: Straight fet lower the arms unt there eae 8 EBCK anti are parallel to the floor). SOTEe angle at the elbges sta/aht. then Ws (upper arms lms on the '€95 straight, parallelis well as physically What are the activities that require endurance, strength a: fit body? and certain level of There are some team sports that require ee ining endeerie Physical fitness. These are basketball, futsal, and baseball. Wil 1 eine one may enjoy performing the different skills and fitness asso Didlyou) know, WET exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity? BASKETBALL What is the nature and background of Basketball? Basketball is a team sport, in which the @& a basket that is positioned on both ends of th five players play on rectangular court. Basketball is ‘one of the world’s most popular and extensively watched sports. goal is to shoot a ball through '€ court. Typically, two teams of Basketball was inv ented in December 1 Naismith. He presente 891 by the Canadian James d the game when he Was an instructor at the Young 170yes Christian Association Traini soft through th mi ‘ining School in Springfie soemough ne dando he mentor Or ther lc ond aangd seen x ivity, The game included fundan a ange this recreation “Sigonasc rece hs Seeger ea lthegolof weaden peach sets aached thew nt eri 1S eee dl for playing team. Th " 1897-1898, teams soote parts ofthe worl ang Frage oe earns dame aucky spread countrywide and popular to US. servicemen in World War as a casual outdoor game, “S° Became what are the different skills needed in play 1g basketball? . Shooting tsi the act of throwing the bali an intention of geting tints r 1m points. Thi sive skill tha Seer es tee offensive skill that every basketball + Dribbling— is a skill in basketball that permits you to move inside the court. itis a legal method that allows you to progress to make a score. This includes bouncing of the ball off the floor with your hands as you move on the floor. + Passing—it is a skill that maximizes the player's involvement to set up a play to ‘earn successful throw on the basket and earn score for the team. Shooting Remember BEEF when shooting the ball ‘which means Balance, Elbow, Elbow and! Follow through. Relax and focus on the basket. SS A) Be in proper balance when shooting the bal “ L/ Follow through and make sure that you have_ \ ‘ Ny ‘an arc on every shot you make, | Rabounding— itis the capability to jump with power in possessing the ballast see e rom rim after an unsuccessful shot before touching the floor Employ the wrist and the forearm to push to the court while covering the court distance. Keep your fingers in touch with each other while dribbling Dribble on one side of the body notin front When dribbling with one hand, use the @ ther hand to drive your guard away from the ball Keep in mind that you should not include the whole hand in dribbling so as not to jose the control of the bal Dribblingee ves passing that inva chest pase chest level 90ND 10 2 the al fom the ey uses the wrist nates Ainen passing the ball ict of throwing the ball Bounce pass— the a iton the forthe receivers side by bouncin floor toward him Overhead passa pass initiated from the forehead going to a teammate. . Rebound isthe act of a good vertical leap in accordance with a good coordination toward the loose ball thrown by an ‘opposing team on a missed basketball, FUTSAL What is the nature and background of Futsal? Futsal started in 1930 in Montevideo, Uruguay by Juan Carlos Ceriani who invented afive-a-side form ‘of soccer for youth competition in YMCAS. The game is played on a space with the size like basketball court, ‘This can be played indoors or outdoors. ‘The FUTSAL is the international name used for the game. It is derived from the Portuguese word FUTbol or FUTebol which means soccer, and the French or Spanish word SALon or SALa which means indoor.eo, Bebeto Pele, Socrates, anal Jebeto Fee Socrates andthe Bain footblsperstr ‘ ng fata ne Bac waste Futsal center ofthe wort te game under the pa throughout the world, from Europe, heer, ehal America, South America, Caribbean, Ala, Ae an Oceana, MeN ow was Futsal introduced into the Philippine: In The Philippines, Futsal was cor m s, Futsal was conceptualized and created by Xarex Velasquez on november 2010 who Pictured the probabil of Futsal payed by Fipinas to ay wth He dea series of ftsal cup, This attracted the novices of Futsal and revitalize te desi oy fines and love of the game for hose past football layers Te ist tours junc by Xarex is the Pilipinas Futsal Cup Winners Cup (PFCWC) which he spread throughout Metro Manila with the motto "Bringing Futsal Closer to Filipinos” hat are the different skills used in Futsal? For an aspiring Futsal player and participant you need to be able to acquire the foonng sil thse are some bas ils you need to know Dribbling ~ itis the ability | Passing ~ it isthe act fof moving the ball far | of kicking the ball to > from the ‘opponent with | teammate to make the ball succession of taps while in | safe from an opponent. contra ofthe ball. yo ¥ Hotei Kicking - refers to the ‘moving ofthe ball by using either inside, outside sole, orback of the heel Tackling— it is a defensive skill in stopping your opponents from scoring. Heading— iti the ball using your head.What should you do when applying first aid to minor injuries in sports activities? Once an athlete or an individual engages in physical activities and sports, there is always a risk of getting an injury or may be involved in some accidents. These are the things that you need to remember in case of minor injuries and accident. Just remember the word PRICE. 1. P for protection — protect the players from further injuries. Don’t let them move. Keep them from hazard and from other performers as well. 2. _ R for Rest - let-the players rest from doing activities that may cause them pain. If in case a simple movement causes them pain; don’t move the player. 3. ICE - during the first seventy-two hours after the injury, put some ice to reduce pain and swelling resulting from bleeding and fluid lost from the affected tissue.