Physical Education and Health 1 Notes and Lesson Summary

Physical Education and Health
Quarter II Notes & Reviewer Principle of Individuality

- Optimal benefits occur when programs meet
Lesson 4: Philippine Physical Activity Pyramid the individual needs & capacities of
participants.
Principle of Specificity
- Training must be specific to an individual's goals.
- Specific individuals respond differently to the
same exercise program such as muscle group,
type of fitness, skills.
Principle of Progression overload

- gradually increase the amount of overload so as
to gain fitness without the risk of injury.
Minimally(10 minutes at a time) - If training levels remain the same, then the
-digital activities program will only be maintaining the
-a few times a month participants' level of fitness, not improving it.
Often Principle of Adaptation

(30 minutes a day) Athlete or an individual trains to adapt their bodies to a
-2-3 times per week atleast 30-45 minutes or longer particular exercise or sport.
-leisure activities(malling,strolling)
-exercise for strength(yoga,tai chi)
Adaptation Result:
● Acute: body’s response within the duration of
Regularly
time.
(5 days a week)
● Chronic: long term adaptation of the exercise.
- 3-5 times a week at least 30-45 minutes a day
- Aerobic exercise
(Brisk, Walking, Running, Cycling And Dancing) Principle of Variation
- Recreational activities Perform different activities to maintain interests and
(Basketball, Skating, Tennis, Piko and Sipa) provide a change of pace while continuing to make
progress toward desired goals.
Habitual
(Day to day activities) Principle of Rest & Recovery
- as often as possible Optimal adaptation requires rest periods to be
- Taking stairs instead of elevators, grocery interspersed with training sessions sufficient that the
shopping, running errands, taking stretch breaks adaptations caused by the exercise dose can take place.
at home or work, doing household chores.
Principle of Reversibility
Lesson 5: Principles of exercise and training All beneficial effects of exercise are reversible if exercise
ceases.
Principles of exercise
In the study of exercise science, there are several “Use it or lose it”
universally accepted scientific exercise training
principles that must be followed in order to get the Lesson 6: MFIT program
most from exercise programs and improve both
physical fitness and sports performance. Maximum Heart Rate (MHR): The highest number of
times your heart can beat in one minute.
Training Formula: 220-age
- Exercising regularly to improve skills and fitness.
- The training that an athlete or an individual has Target Heart Rate (THR): a range of numbers that reflect
must be appropriate for that person and their how fast your heart should be beating when you
sport in order to get the most out of their exercise.
training. Formula: MHR X .I%(Intensity)
2. Jumper's knee
3. Tendonitis
MFIT Example:
4. Plantar fasciitis
Paolo, a 17 years old Grade 11 student, will perform
5. Paltellofemoral syndrome
his 200 m sprint with a 70% intensity and a burpees of
3 sets x 10 reps x 10 secs rest for 80%. What is his
Management of injuries: How do you find out if an
MHR ? What is the THR for the two activities?
injury exists? (DOTS)
- Deformity
MHR: 220 - 17 = 203 bpm
- Open wounds
- Tenderness or pain
THR: 203 bpm X 0.70 = 142 bpm
- Swelling
203 bpm x 0.80 = 162 bpm
IMPORTANCE OF WARM UP
Lesson 7: Risk Mitigation and Management ● Warm up is a good take – off point for
preventing injuries.
RISK ● It consists of preliminary activities of low to
To do something that may have harmful or bad results. moderate intensity to release, loosen and wake
up cold and resting muscles.
MITIGATION ● This also has the potential of improving
To make something less severe, harmful or Painful performance.
● Warming up also leads to an increase in the rate
MANAGEMENT and force of muscle contraction which promotes
The act or skill of controlling and making decisions. greater elasticity and extensibility of the
connecting tissues
INJURIES
Are damaged tissues or organs which occur when it IMPORTANCE OF COOL DOWN
encounters trauma or physical force that is greater than ● Returns body to the resting rate
what it can resist or absorb during sport or exercise ● Low to moderate intensity activities
activities. ● Prevents additional pooling of blood in the
lower extremities and ensures adequate
DIRECT circulation to prevent dizziness and fainting.
There is a contact on the following: External Object, ● Prevents in relieving spasms, cramps through
Another Person, Ground stretching.
INDIRECT Lesson 7.1: First Aid Procedures and Management

Forces inside the body due to overuse.
First Aid - is an immediate and temporary care given to
RISK OF MUSCULOSKELETAL ACTIVITIES a person who has been injured or suddenly taken ill. It
- WHEN BEGINNING AN EXERCISE PROGRAM, IT includes self-help and home care if medical assistance is
IS BEST TO PROGRESSIVELY OVERLOAD AND BE not available or delayed.
AWARE OF YOUR BODY’S RESPONSE.
- RUSHING IN TO HEAVY ACTIVITIES MAY LEAD TO OBJECTIVES OF FIRST AID
INJURIES. 1. Prolong Life
- ACUTE AND CHRONIC INJURIES CAN OCCUR 2. Prevent further injury
DURING YOUR PARTICIPATION IN SPORTS, 3. Alleviate suffering
RECREATION AND EXERCISE. 4. Ensure safety of the victim
MOST COMMON ACUTE INJURIES Standard Treatment for Acute Injury

1. Sprain - overstretched of ligaments (PRICE Method)
2. Strain - is a twist ,pull or tear of muscle or - Protect
tendon - Rest
3. Concussion - life-threatening injuries, if it - Ice
disrupts the normal functions of the brain. - Compression (Application of bandage)
- Elevation
MOST COMMON CHRONIC INJURIES
1. Runners knee
For Fracture and Dislocation (CSM)
- Circulation
Check for pulse
- Sensation
Loss of sensation indicates possible nerve
damage.
- Movement
Check for nerve damage by wiggling the finger
or toes.
Triangular Bandage Usage & Techniques

Uses of Triangular Bandage
● Controls bleeding
● Ties splint in place
● Immobilize body parts
● Supports body parts
● To hold gauze in place
Phases of Triangular Bandage

● Open Phase
● Broad Cravat
● Semi-broad Cravat
● Narrow Cravat
Bandaging Techniques
(Sports/School Injury Management)
● Proper Fold – broad, semi-broad, and narrow
cravat
● Square knot
● Improvised “C” Collar for spine injury
● Arm Sling
● Ankle support for sprained ankle
● Other injuries - head, hand, arm, shoulder,
chest, hip, leg, knee and feet.

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Physical Education and Health

Quarter II Notes & Reviewer Principle of Individuality

Principle of Progression overload

Often Principle of Adaptation

INDIRECT Lesson 7.1: First Aid Procedures and Management

MOST COMMON ACUTE INJURIES Standard Treatment for Acute Injury

Triangular Bandage Usage & Techniques

Phases of Triangular Bandage

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