ST. LORENZO SCHOOL OF POLOMOLOK, INC.

Purok San Agustin, Polomolok, South Cotabato

Tel.: (083)-878-4653, School ID: 468574
Email: [email protected]

Physical Education and Health

Compilation

Submitted by:
Alyssa Jana M. Tonogbanua
April 2022
 Compilation

Physical Education
and Health
First Semester Midterm Lessons

i. Exercise Program Design

 Principles of Exercise Training: The eight types namely principle of overload,

principle of progression, principle of, specificity, principle of individuality,
principle of reversibility
 Types of Exercise: aerobic exercise, resistance exercise, stretching exercise.

ii. Guidelines that Can Help in Determining Fitness Goals

 Write Short-term and Long-term performance goals that are realistic and
specific.
 Set up a fitness contract
 Factors to consider when designing a personal fitness program – Frequency,
Intensity, Time, & Type. The FITT principle.
 The importance of movement screening.

iii. Physical Education

 Physical Activity – Involves bodily movement caused by muscular

contractions.
 Exercise, is a planned program of physical activities.
 Health related components: Aerobic capacity, Muscular Strength, Muscular
Endurance, & Flexibility.
Body composition is known as the total make-up of the body.
 Compilation

Physical Education
and Health
First Semester Finals Lessons

i. Fitness Activity

 The body uses both fat and carbohydrates as source of energy.

Since energy demands are higher during exercise than during rest, more fats and carbs are
consumed. If carbohydrate is unavailable, fat is the primary energy source for working
muscles; glucose from carbohydrates is the body's preferred energy source.

Since glucose is easier to break down than fat, it becomes the predominant source of energy
during high-intensity workouts.

ii. Different Types of Fitness Activities

 Aerobic Training, performed in moderate to vigorous intensity.

 Finding Heart Rate: Checking pulse sites located at the chest, larynx, temples, and wrists.
 Resistance Training – type of exercise designed to improve muscular strength and endurance.
 Flexibility Training is the available range of motion for each joint.

iii. Types of Flexibility Training

 Static Stretching, a slow and sustained muscle-tendon lengthening exercise usually held at the
end of ROM.
 Dynamic Stretching, lengthen the muscle-tendon unit but is not performed in a sustained
position. Done repeatedly to improve the range of motion.
 Ballistic Stretching, employs rapid movement, lengthens the muscles beyond the normal
range.
 Proprioceptive Neuromuscular Facilitation, is an assisted stretching routine wherein the
muscle-tendon unit is made to contract a resistance followed by a passive lengthening similar
to static stretching.
 Compilation

Physical Education
and Health
Second Semester Midterm Lessons

i. Safety Practices in Exercise

 Injuries, considered to be damaged tissues or organ that occur when it encounters trauma or
a force greater than it can absorb.
 Direction of Force applied to the Musculoskeletal Structures.
a. Tensile Forces – Pull or Stretch
b. Compressive Forces – Bend or Fold
c. Shear Forces – Twist
 Types of Injuries
a. Acute Injuries – Occurs immediately
b. Chronic Injuries – Occurs after a long period of time Sprain, Strain, Fracture,
Dislocation, Concussion, Tendinopathy, Osteoarthritis, Bursitis
c.
ii. Sports injury Prevention

 Adapt A Comprehensive Training Program

 Use Protective Equipment and Practice Correct Technique
 Incorporate Recovery Strategies in the Training Program
 Follow Rules and Regulations During Competitions

iii. How to Minimize Injuries While Training

 Wear appropriate Attire for the Activity

 Have sufficient knowledge on how to execute the proper technique
 Observe gym etiquette and follow the rules and guidelines
 Check for right environmental conditions before exercising
 Have adequate rest and recovery to prevent further injuries
 Compilation

Physical Education
and Health
Second Semester Finals Lessons

i. Football

 Football, commonly known as association football or soccer, is a sport in which two teams of 11
players compete to get the ball into the goal of the other team without using their hands or arms.
The team that scores the most goals is the winner. Football is the most popular sport in the world
in terms of both participants and spectators.

ii. Volleyball

 Volleyball is a sport in which two teams, generally of six players each, hit a ball back and forth
over a high net, attempting to get the ball touch the court within the opponents' playing area before
it can be returned.

iii. Table Tennis

 Table tennis is played on a rectangular table that is divided into two parts by a net in the middle. A
vertical marker line runs across the middle of each half, dividing it into two boxes. A table tennis
table is 2.74 meters long and 1.525 meters wide, and it is 76 centimeters above the ground. Players
use a small racket to strike a lightweight plastic ball across a table (also called a bat or paddle)

iv. Badminton

 Badminton is a racket sport in which two players (singles) or two opposing pairs (doubles) take
turns playing on opposite halves of a rectangular court divided by a net. Players earn points by
striking a shuttlecock with their racket and allowing it to pass over the net and into their
opponent's side of the court. A rally is over when the shuttlecock hits the ground, and each side
can only hit the shuttlecock once before it passes over the net.