● Ability of a person to perform parts to work together. his/her daily task activities and still 4. Power - Ability to combine strength preserve energy in case of an with speed. emergency. 5. Reaction Time - Ability to move ● Combination of health fitness and quickly once a signal moving is body fitness. received. 6. Speed - Ability to move all parts of Health Fitness body quickly ● Refers to your body’s ability to fight diseases. Specific Components of Physical ● Ability to execute daily activities Fitness with optimal performances. 1. Agility Body Fitness 2. Balance ● Ability to do strenuous physical or 3. Coordination sports activities without getting 4. Power easily tired. 5. Reaction time ● It includes the performances of 6. Speed lungs, heart, and muscle. 7. Organic Vigor - Soundness of the heart and lungs. Health Related Fitness Components Physical Activity and Exercise 1. Body Composition - The combination of all the tissues ● Activities you are doing at home or relative proportion of body that in school. make up the body, such as bones, muscles, organs, and body fat. 4 Domain 2. Cardiovascular Endurance - The ability of the heart, lungs, blood 1. Occupational - Activities you do at vessels, and blood to work the workplace. efficiently and to supply the body 2. Domestic - Activities you do at with oxygen. home. 3. Flexibility - Ability to use all joints 3. Transportation - Activities involve of the body in full force (verge) in travelling. motion. 4. Leisure - Activities you do in your 4. Muscular Endurance - Ability to past time. use muscles without getting easily tired. Exercise 5. Muscular Strength - Ability of muscles to lift heavy weights. ● Planned, Structured, and Repetitive body movements. Skill Related Fitness Aerobic Activities 1. Agility - Ability to change position quickly. ● Activities that help the body to 2. Balance - Ability to maintain become more physically fit. stability. Muscle Strengthening Activity Radial Pulse Site (Wrist) - Radial artery of the wrist in line with the thumb using the ● Resistance training and lifting tips of the pointer and middle finger. weights, causes the body’s muscle to work or hold against an applied Temporal Site (Gilid ng utak) - Left or force or weight. right temple with light pressure from tips of the pointer and middle finger. Bone Strengthening Activity ● Sometimes called weight-bearing Muscular Strength or weight-loading activity, produces a force on the bones that promotes 1. Muscular Strength - Strength of bone growth and strength. the muscles. 2. Bone Strengthening Exercise - Barriers Physical activities that could strengthen our bones. ● Lack of time 3. Muscular Endurance - How long ● Fear of injury the muscle can perform. ● Social support 4. Resistance - Physical exercise to ● Lack of skill maintain training the resistance of ● Lack of energy our body. (Hindi madaling ● Expensive cost of equipments mapagod) ● Lack of motivation 5. Circuit Training - 5-10 exercise ● Weather Conditions (alternate everyday) to exercise your desired body part. ● Eating Habits ● Influence of food choices Flexibility Exercises ● Cultural influences ● Environmental influences 1. Flexibility Exercises - Stretch ● Social influences your muscles and may improve ● Religious influence your range of motion in your joints. ● Economic influences 2. Static Stretching - Should be ● Political influences performed with warm muscles. (Gaano nagtatagal ang katawan Engaging in Moderate to Vigorous mo sa pag hhold ng static Physical Activities Following stretching) Average time: 30s Personalized Activities 3. Active Static - Stretching (Yoga & Martial Arts) Apilical Sites (Puso) - Number of 4. Passive Static - You hold the limb heartbeat per b using the tips of the pinter to perform the stretch. (Sit and minute (lower part of the heart) Reach) 5. Dynamic Stretching - Stretching Carotid Pulse (Gilid ng leeg) - Carotid with movement. artery beside the larynx by using light pressure from the tips of the pointer and Intensity of Physical Activity middle finger. ● Rate of activity being performed or the magnitude. (How hard is it) Principles Skill Related Physical Fitness ● Consists of those components of 1. Principle of Specificity - Specific fitness that have a relationship kinds of physical activities to with enhanced performance in specific parts of your body. athletic activities 2. Principle of Overload - Greater than the normal stress or load on Skill Related Fitness the body. ● Increases one’s ability to perform 3. Principle of Progression - To various activities and only has an increase. (To have a progress) indirect connection with health. 4. Principle of Adaptation - Ability of the body to adjust. Fitness 5. Principle of Reversibility - ● Condition in which an individual Development will happen if it is has sufficient energy to avoid done in a regular movement. fatigue and enjoy life. (Babalik lang sa normal ang katawan kung hindi nagagawa Skill or performance related fitness nang tuloy tuloy ang mga ● Involves skill that will enhance aktibidad) one’s performance in athletic or sports events.
F.I.T.T Principle Sports Related Injury
● Foundation of exercise & Sprain
guidelines ● Tear of ligament fibers around joints. F = Frequency (How often) I = Intensity (How hard) Contusion (Pasa) T = Time (How long) ● Rapture of blood vessels under T = Type (What kind) the skin.
Warm up Concussion ● Prepares your body for more ● Serious type of brain injury. strenuous activity ● Is caused by a direct blow to the head. Cool down ● To stabilize normal blood Dislocation ● Occurs when the ball of a joint is Exercise Blood forced out of its socket ● What are the exercises being ● Separation of bone (Forward, performed backward, or twist)
Fracture ● Break, crack, or shattering of bone ● Open = Outer, Close = Inside Strains ● Injuries of muscle tendon ● Muscle tendon = Cord connecting muscles to rebone ● Are injuries that involve the stretching, partial tearing, or complete tearing of a tendon
Kinds of Injuries
Acute ● Occurs suddenly ● Can have immediate treatment or first aid
Chronic ● Happens after you play a sport time for a long time
