PHYSICAL FITNESS • Modified push up (women)

Exercise can reduce the effects of: • Abdominal crunch

 Stress • Abdominal curl-up
 Stimulate brain activity,
 Regulate some health concerns  Flexibility
 Give us an overall appearance of well-being  The range of motion that is possible around
a joint or joints.
Fitness
-“The ability to carry out daily tasks with vigor and Measuring Flexibility
alertness, without undue fatigue and with ample energy i. Sit and Reach
to enjoy leisure pursuits and to meet unforeseen sit down, extending both legs, so that
emergencies.” Presidents Council of Fitness and Sports, both feet are even with the end of the yardstick.
1971. Reach with one hand on top of the other as far as
-is a condition in which an individual has sufficient energy you can to get your measurement.
to avoid fatigue and enjoy life.

Components of Physical Fitness

HEALTH-RELATED COMPONENTS
 Cardiovascular Endurance
i. Endurance
is the ability to exercise continuously for
extended periods without tiring
ii. Aerobic Fitness Level
dependent upon the amount of oxygen
 Body Composition
which can be transported by the body to the
 The relative amount of muscle, fat, bone,
working muscles, and the efficiency of the
and other vital body parts.
muscles to use that oxygen
- Lean Body Weight
Examples of Activities
- Fatty Tissue
• Biking
• Walking
Positive Effects of Physical Fitness
• Jogging
• Reduces the risk of premature death
• Basketball
• Reduces the risk of developing and /or dying from heart
• Swimming
disease.
• Reduces high blood pressure or the risk of developing
 Muscular Strength
high cholesterol
 How much weight can be lifted one time
• Reduces the risk of developing diabetes
 Power lifting is usually how people build
• Reduces or maintains your body weight or body fat.
their overall muscular strength.
• Builds and maintains healthy muscles, bones and joints
 Muscular strength is utilized by doing as
• Reduces depression and anxiety
many push-ups, or sit-ups you can do
• Improves psychological well-being
without a time period for the fitness
• Enhances work, recreation and sport performance.
testing.
• Reduces fatigue
• Helps you relax and sleep better
i. Strength
• Enjoy your family
High weight with low reps (4-8 reps)
• Live healthier and longer
ii. Strength with Bulk
• Live longer to enjoy your retirement
High weight with low reps and more sets
• Look and feel better
(6 sets of 6 reps)

 Muscular Endurance
 How long you can lift the weight over time
i. Strength
Lower weight with high reps (12-20 reps)
You are still working on muscular strength when
you are concentrating on muscular endurance

Muscular Endurance Test

• Bench Jump
• Modified dip (men)
 COMPONENTS volleyball players getting up to the net and lifting their
OF SKILL-RELATED FITNESS bodies high into the air.

Six Components of Skill-Related Fitness  Reaction Time

 Agility is the ability to reach or respond quickly to what you hear,
-is the ability to change and control the direction see, or feel.
and position of the body while maintaining a For example, an athlete quickly coming off the blocks early
constant, rapid motion. in a swimming or track relay, or stealing a base in baseball.

Example:
changing directions to hit a tennis ball.
Activities:
Agility ladder
Tire drill

 Balance
-is the ability to control or stabilize the body when
a person is standing still or moving.

Example:
in-line skating.
Activities:

 Coordination
-is the ability to use the senses together with
body parts during movement. For example,
dribbling a basketball. Using hands and eyes
together is called hand-eye coordination.
Activities:

 Speed
is the ability to move your body or parts of your body
swiftly. Many sports rely on speed to gain advantage over
your opponents.

For example, a basketball player making a fast break to

perform a layup, a tennis player moving forward to get to
a drop shot, a football player out running the defense to
receive a pass.

 Power
is the ability to move the body parts swiftly while applying
the maximum force of the muscles. Power is a
combination of both speed and muscular strength. For
example, fullbacks in football muscling their way through
other players and speeding to advance the ball and
 FIRST AID DRABC
❖Danger
• The initial process of assessing and addressing the To yourself
needs of someone who is experiencing medical To others
emergencies. To casualty
• Allows a “non-medical expert” to quickly determine
a person’s physical condition and the course of ❖Response
treatment. • Gently “Shake and Shout” at the casualty
• Can make a difference to a person’s recovery and could • Is the casualty is conscious?
save their life. • Is the casualty drowsy or confused?
• Is the casualty unconscious, but reacting?
Purposive of First Aid • Is the casualty unconscious with no reaction?
• To Sustain the life • If unconscious, place the casualty in the stable side
• To Prevent suffering position.
• To Prevent secondary complications
• To Promote speedy recovery ❖Airway
• Is the airway is open and clear?
DO’s • Is there noisy in breathing?
Use the following before handling the casualty: • Are there Potential obstruction such as blood etc?
• Mask • If so, open and clear the airway!
• Gloves
• Head Cover (If applicable) ❖Breathing
• Look for chest movements
DON’Ts • Listen for sounds for breathing
• Prescribe medicine • Feel for breathes on your cheek
• Declare death • If not breathing give 2 rescue breathes

PRINCIPLES OF FIRST AID (4 C’s) ❖Circulation

• Call for help • Is there a carotid pulse?
• Calmly take charge • Is it strong?
• Check the scene & the casualty • Is it regular”
• Carefully apply FIRST AID • Is there a major blood loss?
• IF NO PULSE PRESENT THEN START CPR (CIRCULATION
ACTION PLAN PULSE RESPIRATION)
⮚Assess the Situation
⮚Safety of yourself and the casualty
⮚Assess the casualty
⮚Treat the casualty
⮚Arrange the removal of the casualty to hospital or safe
area
⮚Write a report / Communicate the status

Assessing the Skills of a First Aider

✔Observer
✔Listen
✔Feel
✔Talk
✔Touch
✔Provide
✔Build Trust

Responsibility of a First Aider

• To assess the situation quickly and safely and call for
appropriate help.
• To identify the level of injury or the nature of illness
affecting the casualty / victim.
• To give early and appropriate treatment in a sensible
order of priority.
• To make and pass on a report, give a further help if its
required.
 COMMON INJURIES/SITUATION THAT
NEEDS IMMEDIATE BASIC FIRST AID
NOSE BLEED
The Do and Don’ts for First Aid Treatment
 2nd Degree burn
• Do not lean back.
• Leaning back can be harmful as the blood could block
the windpipe, blocking the airway.
 • Leave burned clothes on the skin. If the face is burned,
• Sit in a comfortable upright position and lean forward
slightly.
• Then pinch your nose just below the bony nose bridge
and above the fleshy lobes of the nostrils until the
bleeding is stemmed.
• Aftercare: Once the bleeding is controlled, do not blow
your nose as this might dislodge the clot and make you
bleed again.
HEART ATTACK
 • Call the ambulance immediately.
• Even if you are not sure about the symptoms, if you
suspect a heart attack at all, do not wait
 • Prevent shock by lying the child down and raising the
If the person is conscious, give them a 300mg tablet
of aspirin to chew.
• Alert! The main risk is that the heart will stop beating.
Be prepared to resuscitate if necessary.
• Early warning signs: Pressure in center of chest.
• Pain in shoulders, neck or arms.
• Chest discomfort with fainting, sweating or nausea.
• Call ambulance immediately.
BURNS
 victim’s mouth.
• Never put ice on the burn, as it delay healing or cause
extra damage (think frostbite). Also leave the butter in
the kitchen, unless you want to make it worse.
• Do not break blisters and attempt to remove the skin,
as it can cause infection
• Immediately help victim who suffered from electrical
burn without looking out if the victim be in contact with
it

1st Degree burn
• Put the burn part in cold water.
• Put cold, wet dressing on burn. Cover the burned part
with a loose bandage (or clean washed cotton sheet for a
larger area) and go to the doctor.
3rd Degree burn
keep victim sitting up. Keep airway open, tilt head back.
Evaluate burned arms, legs, hands. Keep burn higher
than heart. Call ambulance.
Chemical Burn
• Remove chemical causing burn by washing the skin
under cool running water for at least 20 minutes. Remove
all clothing or jewelry that may be contaminated by the
chemical. After washing, apply cool, wet cloth on the burn
to relieve the pain.
Electrical Burn
• Look out if there is any contact with the electric source.
• Turn off the electrical source or try move it by non–
conducting object.
legs with an object. e.g. Pillow
CHOKING
ASK! Are you choking?
If the victim able to talk, groan, wheeze or cough, he is
partially choked.

• Slap the victim back’s hard.
• Using your fingers to force out the item out of the
• Using your fingers to force out the item out of the
victim’s mouth.

• Remain calm and encourage the victim to keep
coughing to try and clear the blockage.
• Stand slightly behind the person to one side.
• Support their chest with one hand. Lean the person
forward so that the object blocking the airway will come
out of their mouth, rather than going further down.
• Give at least 5 sharp blows between the person’s
shoulder blades with the heel on your hand.
Steps in Abdominal thrusts • Calamine lotion may provide relief from itching.
1. Stand behind the person who is choking. • Keep the area clean.
2. Place your arms around the waist and bend them well • Continue to watch the bite site for about one month for
forward. a rash.
3. Clench your fist and place it right and place it right • If rash appears, see a physician.
above the person’s navel (belly button) • Also watch for other signs such as fever, muscle aches,
4. Place your other hand on top, thrust both hands sensitivity to bright light, and paralysis that begins with
backwards into their stomach with a hard, upward leg weakness.
movement.
Stop after each blows to check if the blockage has cleared. Wounds
If not, give up to five abdominal thrusts • Open Wounds
• A break in the skin’s surface that results in external
Complete blockage bleeding and may allow bacteria to enter the body that
can cause infection
If the victim unable to make any sound at all.
Abrasion
Do it five times (1 cycle), stop each cycle to check if the • The top layer of skin is removed with little or no blood
blockage has been cleared. loss
Alert! • Scrape
• Do not thrusts on pregnant and on a very large sized
adult. Laceration
• A cut skin with jagged, irregular edges and caused by a
Bites and Stings forceful tearing away of skin tissue
• Insect stings and bites
• What to Look For: Incisions
• Check the sting site to see if a stinger and venom sac are • Smooth edges and resemble a surgical or paper cut
embedded in the skin.
• Bees are the only stinging insects that leave their Punctures
stingers and venom sacs behind. • Deep, narrow wounds such as a stab wound from a nail
• Scrape the stinger and venom sac away with a hard or a knife in the skin and underlying organs
object such as a long fingernail, credit card, scissor edge,
or knife blade. Avulsion
• Reactions generally localized pain, itching, and swelling. • Flap of skin is torn loose and is either hanging from the
• Allergic reaction (anaphylaxis) occurs will be a life body or completely removed
threatening.
Amputation
What to Do: • Cutting or tearing off of a body part such as a finger, toe,
• Ask the victim if he/she has had a reaction before. hand, foot, arm, or leg
• Wash the sting site with soap and water to prevent
infection.
• Apply an ice pack over the sting site to slow absorption
of the venom and relieve pain.
• Because bee venom is acidic, a paste made of baking
soda and water can help.
• Seek medical attention if necessary.

Tick bites
• Tick can remain embedded for days without the victim’s
realizing it.
• Most tick bites are harmless, although ticks can carry
serious diseases.
• Symptoms usually begin 3 to 12 days after a tick bites.

What to Do:
• The best way to remove a tick is with fine-pointed
tweezers. Grab as closely to the skin as possible and pull
straight back, using steady but gentle force.
• Wash the bite site with soap and water.
• Apply rubbing alcohol to further disinfect the area.
• Apply an ice pack to reduce pain.