ANTONIO MIGUEL B.

MAAÑO | 11 – ALCALA
HEALTH OPTIMIZING PHYSICAL EDUCATION 11
SEMESTER 1 – QUARTER 2 | A.Y. 2023 – 2024 LECTURER: MS. CHRISELLEEN JAZEL D. PASILAN

I II
THE PRINCIPLES OF PHYSICAL ACTIVITY DEHYDRATION, OVEREXERTION, HYPERTHEMIA,
AND HYPOTHERMIA
TRAINING PRINCIPLES
Improving performance is not about training more, DEHYDRATION
competitors need to follow a carefully planned • When you use or lose more fluid than you take in,
training program. and your body doesn't have enough water and
other fluids to carry out its normal functions
1. OVERLOAD PRINCIPLE • Signs and symptoms
o Thirst
• One must perform physical activity in greater
o Dry or sticky mouth
than normal amounts to get an improvement in
o Dry skin
physical fitness or health benefits.
o Rapid heartbeat and breathing
• Training harder than you normally do
o Dark yellow urine
• Working at a higher range of intensity
o Muscle cramps
• Training in the target zone
o Headache
• Example 1: If a football player’s goal is to improve o Sunken eyes
upper body strength, he would continue to
• What to do?
increase training weight loads in upper body
o Replenish the fluid level in the body by
exercises until his goals are achieved.
consuming clear fluids (e.g., water, clear
• Example 2: If improvement in muscular strength broths, frozen water or icepops, sports
is wanted, the muscles must be exercised with drinks like Gatorade).
more intensity than normal. o Some will require intravenous fluids in
order to rehydrate.
2. PRINCIPLE OF PROGRESSION o Avoid drinks containing caffeine such as
• The need to gradually increase overload (amount coffee, tea, and sodas.
of exercise) to achieve optimal benefits
• It should not be increased too slowly or quickly OVEREXERTION
because it will result in injury or muscle damage. • When people push themselves too hard during
• When a performer first starts exercising, their physical activity
levels of fitness may be poor. Slow and steady • Strains and sprains are most common injuries.
progress is the best way forward. • Signs and symptoms
o Dizziness and vomiting
3. PRINCIPLE OF SPECIFICITY o Fatigue and pain
• The need for a specific type of exercise to o Difficulty of speaking
improve each fitness component or fitness of a o Feeling faint
specific part of the body o Lightheadedness
o Nausea
• You need to train specifically to develop the right:
o Muscles. If your sport requires a lot of • What to do?
running, work mainly on your legs. o Stop the task and rest.
o Type of fitness. Strength, speed, stamina, o Take stock of any signs and symptoms for
or a combination? treatment.
o Skills. Practice any relevant skills (e.g., o Use ice or heat compress for muscle and
kicking, serving, and passing) joint soreness or stiffness.
o When muscle knots or tension, have a
warm bath infused with salts for relief.
4. PRINCIPLE OF REVERSIBILITY
• Disuse or inactivity results in loss of benefits HYPOTHERMIA
achieved as a result of overload. • When your body loses heat faster that it can
• Benefits achieved last only as long as overload produce heat, causing a dangerously low body
continues. temperature
• Fitness improvements are lost when demands on • Signs and symptoms
the body are lowered. Stopping exercise loses o Shivering
50% of fitness improvements within 2 months. o Slurred speech or mumbling
o Slow, shallow breathing
5. PRINCIPLE OF REST AND RECOVERY o Weak pulse
• Adequate rest is needed to allow the body to o Clumsiness or lack of coordination
adapt and to recover from exercise. o Drowsiness or very low energy
o Confusion or memory loss
 o Loss of consciousness
o Bright red cold skin (in infants)
• First-aid tips
o Be gentle when helping a person with
hypothermia.
o Move the person to a warm, dry location if
possible.
o Remove wet clothing.
o Cover the person with blankets.
o Isolate the person’s body from the ground.
o Monitor breathing.
o Provide warm beverages.
HYPERTHERMIA
• A group of heat-related conditions characterized
by an abnormally high body temperature
• When the body's heat-regulation system
becomes overwhelmed by outside factors,
causing a person's internal temperature to rise
• Heat fatigue and cramps
o Excessive sweating
o Exhaustion
o Flushed on red skin
o Muscle cramps, spasm, and pain
o Headache or mild lightheadedness
o Nausea
• Heat stroke
o Fast, strong pulse or very weak pulse
o Fast, deep breathing
o Reduced sweating
o Hot, red, wet, or dry skin
o Nausea, headache, dizziness, confusion,
disorientation, blurred vision
o Irritability or mood swing
o Lack of coordination
o Fainting or losing consciousness
• Severe heat stroke
o Seizure
o Organ failure
o Coma
o Death
• What to do?
o Stop what you are doing and move to a
cool, shaded place with good airflow.
o Seek medical attention if heat crams last
longer than one hour after they have rested
in a cool place.
o Medical attention should be sought for
general symptoms that do not improve for
30 minutes of rest and care.
o Sip cool water or an electrolyte drink.
o Loose or remove excess clothing.
o Kie down and try to relax.
o Take a cool bath or shower.
o Place a cool, wet cloth on the forehead.
o Run the wrists under cool water for 60
seconds.
III
ETIQUETTES IN ACTIVITY AREAS
ETIQUETTE
• “Ticket” – Label attached to something for
identification
• In the 16th century Spain the French word was
borrowed (and altered) to “etiqueta” – the
written protocols describing orders of
precedence and behavior demanded of those
who appeared in court.
IMPORTANCE OF ETIQUETTE IN PHYSICAL EDUCATION
• Enhances the social aspects of every individual
• Maintains friendly relationship between people
• Helps respect other people and vice versa
• Enhances communication by breaking down
barriers
• Protects the feelings of others
• Helps you feel good about others and yourself
PROPER ETIQUETTE AND SAFETY IN THE USE OF
FACILITIES AND EQUIPMENT
• Only use the equipment you know how to use.
• Be alert and aware in the training area.
• Practice good form first.
• Bring back the equipment in their place after use.
• Do not hug the equipment.
• Leave the venue clean.
• Check yourself, practice proper hygiene.
• Move on the double, do not loiter.
• Be nice.
COMMON MANNERS
1. PLAYING COURT
• Throw away used supplies and waste materials
to designated trash bins in the facility.
• Wipe off wet spots caused by drinks and sweat.
• Check yourself such as proper hygiene and care.
• Avoid using cigarettes while in the premises.
• Be nice.
2. DANCE AREA OR STUDIO
• Important belongings should be placed in
designated spots (i.e. lockers, benches, tables)
• Wipe off wet spots caused by drinks and sweat.
• Keep the music at accepted volume in order to
not disturb other users.
• Know the studio schedule to avoid time conflict.
• Wear appropriate clothes including footwear.
3. GYM OR WEIGHT AREA
• Take care of using the equipment and facilities.
• Only use the equipment you know how to use. Do
not leave or pass on equipment that is complete
disarray or dirty.
• Bring back all the equipment in place after use.
• In performing exercises and movement in
general, practice good form first.
• Do not hug the equipment.
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• Wear appropriate clothes and do not take them
off to look at your body in the mirror.
• Minimize grunting, refrain from yelling and using
profanity.
• Do not slam or drop weights.
• Avoid monopolizing use of the equipment.
Always share it with others by taking turns in
using them.
• Lower volume of music or best wear earphones.

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