UNIVERSITY OF THE EAST – CALOOCAN

Physical Education 2 Reviewer

Aerobic (Cardiovascular) Fitness

- Cardiovascular fitness helps sustain the capability of the heart and the rest of the cardiovascular
system to supply oxygen and energy to the body. Can be achieved in part by engaging in
activities where large muscle groups work together.

Health benefits – It decreases the risk of cardiovascular diseases, hypertension, and diabetes.

IMPROVED JOINT FLEXIBILITY AND RANGE OF MOTION

- Flexibility – refers to the range of motion of the joints or their ability to move freely. It also
refers to the mobility of the muscles, which allows more movement around joints.
- Range of motion – It is the distance and direction the joints can move.
 Sports enhance flexibility and range of motion and strengthen joint-stabilizing muscles. Stable
joints contribute to a correct posture, which can lower the risk of musculoskeletal pain,
uneven joint wearing, arthritis, and muscle-tension headaches. Flexible muscles = lowered risk
of physical and sports injury. Also decreases the energy used, leading to a better performance.

IMPROVED MUSCULAR STRENGTH AND ENDURANCE

- Muscular strength is the amount of force the muscles can exert or the amount of weight you
can lift.
- Muscular endurance is the number of times the muscles can repeat in exertion or the number
of times you can move that weight without getting exhausted.
 Muscular strength and endurance enable you to do physical activities without getting exhausted.
Also reduces the risk of injuring during physical activity. It is also strengthens the heart, tendons,
ligaments, and control blood pressure.
 Other benefits:
1. Keeps the heart healthy
2. Control glucose
3. Manage weight
4. Lower cholesterol levels
5. Lower hypertension
6. Stimulates blood circulation
7. Strengthens the immune system
 UNIVERSITY OF THE EAST – CALOOCAN
Physical Education 2 Reviewer
COMMON INJURIES AND FIRST AID TREATMENT
INJURIES
- Overuse, direct impact, and the application of force greater than what the body part can
structurally withstand are the common causes of sports injuries. Injuries can be
classified into acute (It refers to injury of the muscle, bone, or joint resulting from
specific impact or trauma. Can last for months, recovery is possible.) and chronic (It
refers to repetitive type of injury which may be caused by overusing a
specific part of the body while engaging in sport or exercise. Injury that can last a
lifetime, recovery is not possible.)

EXAMPLES OF INJURIES
- Abrasion – is an injurycaused by something that rubs or scrapes against the skin.
- Bruise – is an injury causing a rapture of small blood vessels and discoloration without a
break of the skin.
- Concussion – Is a mild reversable brain injury from a blow tothe head, which may be
associated with loss of consciousness.
- Cut – is a wound caused by a sharp object or instrument.
- Groin strain – is an injury caused by overstretched or torn adductor muscles resulting in
pain in the inner thigh.
- Hamstring strain – is an injury caused by overstretched muscles or tear to the tendons
and large muscles at the back of the thigh. It can be classified as mild or can be severe.
- Knee - joint injuries – affect the bones, cartilage, ligaments, and tendons of the knee.
Common examples are fractures, dislocations, sprains, and ligament tears.
- Nose - injuries – are injuries to the nose or the area that surround and support the nose,
causing bloody or broken nose; pain, swelling, and bruising of the nose.
-
- Strain – injury to the tendons or muscles.
- Stress fracture – is a small crack or severe bruising in a bone. Usually caused by
repetitive activities which lead to overuse of the bone.

FIRST AID FOR STRAIN, SPRAIN, AND OTHER INJURIES

1. RICER
- Rest – keep the injured part isolated, and refrain using it for 48 to 72 hours.
- Ice – Apply ice to the injured area for 20 minutes every two hours for the first 48 to 72
hours.
- Compression – Apply a firm elastic bandage over the injured area extending above and
below it.
- Elevation – Raise the injured area above the level of the heart at all times.
- Referral - See a doctor as soon as possible
2. No HARM Strategy
- No Heat. Heat increases bleeding.
 UNIVERSITY OF THE EAST – CALOOCAN
Physical Education 2 Reviewer
- No Alcohol. Alcohol increases bleeding and swelling.
- No Running. Running or exercise increases blood healing.
- No Massage. Massage increases swelling and bleeding and also delays healing.
3. FIRST AID FOR NOSEBLEEDS
- Stop any activity
- Sit with your head leaning forward.
- Pinch your nostrils and breathe mouth.
- Hold your nose for at least10minutes.
- If bleeding continues past 30 minutes, medical advice.

TREATMENT FOR SPORTS INJURIES

 Treatment may vary according to the type and severity of the njury.
 Always see a doctor if pain persisted for more than two days
 Trying to play before the injury is properly healed will only cause further damage and
delay in recovery.
 Pain Relief - Painkillers, such as paracetamol, can be used to help lessen the pain. Non-
steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can also be used to ease
any pain and reduce any swelling. Aspirin should not be given to children under 16 - year
of age.
 Immobilization - To help prevent further damage, the movement of the injured body

part should be reduced to lessen pain, swelling, and muscle spasm. prolonged
immobilization is not usually necessary for sprain. You should try to gently move the
affected joint as soon as you feel less pain in it.
COMMON WAYS TO AVOID AND PREVENT INJURIES
1. Be physically fit to play a sport.
2. Know the rules of the sport, and abide by them
3. Wear appropriate protective gear and equipment
4. Rest
5. Always warm up before playing
6. Cool down (15 minutes)
 UNIVERSITY OF THE EAST – CALOOCAN
Physical Education 2 Reviewer

PREPARING FOR SPORTS AND PHYSICAL ACTIVITIES

1. Participate in a conditioning program to build muscle strength and endurance gradually
over time.
2. Follow an appropriate warm-up and cool-down regimen, including flexibility
exercises.
3. Keep a first-aid kit handy and learn how to treat minor cuts, bruises, and sprain.
4. Have an emergency plan in place for major injuries while practicing or playing for
any sports. Injuries can be minimized through immediate medical help.
5. Dress in the most appropriate. Make sure uniforms and protective equipment fit
properly.
6. Stay hydrated and eat a well-balanced diet.
7. Use proper technique and follow the rules of the sports as well as the rules of the facility
where the sport will be played.
8. Checked the sporting equipment to assure proper functioning and clear away any
debris from the playing area.

TABLE TENNIS WARM UP

 Raise your left arm , and bend your trunk to the right.
 Count one to ten , and go back to the upright position.
 Repeat the movement, this time with your right arm up, bending your trunk to the left.
 Next, raise both arms forward at shoulder level, and then twist your trunk to the left and hold it
for ten counts.
 Face in front and repeat movement to the right.

HOW DID IT BEGIN?

 Table tennis has its humble beginnings in the 1880s after lawn tennis and badminton had
become popular.
 From its name Gossima, it evolved to ping-pong and then officially became table tennis.
 The sport is played by two or four players on a rectangular table using a rubberized wooden
racket or paddle and a celluloid ball.
 It is considered one of the fastest ball sports in the world.
 UNIVERSITY OF THE EAST – CALOOCAN
Physical Education 2 Reviewer
 The International Table Tennis Federation (ITTF) was founded in 1926 as the world-governing
body of the sport with 197 member-associations in the world.

THE EQUIPMENTS

 Table - The upper surface of the table, known as the playing surface, should be rectangular,
measuring 2.74m in length , 1.525m in width , and 76cm in height.
 The ball should be made of celluloid or plastic, with a weight of 2.7grams and a diameter of
40mm.
 The racket should be red on one side and black on the other with a matte finish.

GRIP IS HOW A RACKET IS HELD

1. PENHOLD GRIP
 The thumb and the forefinger circle the handle.
 The remaining fingers curl or spread on the back surface.
2. SHAKEHAND GRIP
 The racket is held on the palm of the hand.
 The thumb and forefinger lie roughly parallel to the straight edge of the rubber.
 The remaining three fingers are wrapped loosely around the handle to provide stability