Aerobic (Cardiovascular) Fitness: University of The East - Caloocan Physical Education 2 Reviewer
Aerobic (Cardiovascular) Fitness: University of The East - Caloocan Physical Education 2 Reviewer
Aerobic (Cardiovascular) Fitness: University of The East - Caloocan Physical Education 2 Reviewer
Health benefits – It decreases the risk of cardiovascular diseases, hypertension, and diabetes.
- 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.
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- 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.
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
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.