LESSON 1: PHYSICAL FITNESS COMPONENTS

PHYSICAL FITNESS
- The is the ability to do daily tasks without undue fatigue and has an ample energy to enjoy
leisure and meet emergencies.
- You must have the energy

 Daily Activities – These are physical activities that we do every day that help improve our body.
Ex: Household chores, walking, going up the stairs, playing outside, Cooking, Eating
 Recreational Activities – Leisure time. Physical activity pursued for enjoyment and to refresh
health or spirits. We don’t do it every day.
Ex: Volleyball, cycling, bowling, golf, basketball, swimming, roller-skating, ping pong
 Emergency – our body has to be fit enough to move fast during emergency situations
Ex: Fire, earthquakes, volcano eruption

PHYSICAL ACTIVITY
- Any bodily movement produced by alternating contraction and relaxation of the skeletal
muscles

PHYSICAL FITNESS COMPONENTS

1. Health Related components – lifetime health
a. Body composition - percentages of fat, bone and muscle in human bodies. (Ex: BMI)
b. Cardiovascular endurance – the ability at which the heart, lungs and muscles
work together when you are exercising for an extended period of
time
- Done to give oxygen to the brain to prevent fatigue and muscle cramps
- The ability to exercise the whole body for longer periods without getting tired.
Ex. Triathlon or Marathon
c. Muscular endurance – ability of the muscle/s to exert effort over an extended
period of time
Ex: Planking, completing 80 curl ups
d. Muscular strength – amount of force you can put out or the amount of weight
you can lift. Applying force to overcome resistance.
Ex: push-ups, curl-ups, bench pressing a 200lb barbell
e. Flexibility – ability to move your joints freely and without pain through a wide
range of motion
Ex: stretching exercises: yoga

2. Skill Related components – one’s level of performance in sports and games

a. Coordination – ability to use our senses with the body parts to perform motor
tasks accurately and smoothly
Ex: Catching a ball with one hand
b. Power – ability to transfer energy into a force quickly
- The combination of strength and speed of movement (need good balance and
coordination)
Ex: boxing, jumping to the top of a tall box
c. Balance – ability to control your body’s position; retain the center of mass above the
base of support while stationary or moving.
Ex: Holding a yoga pose for 10 seconds
 d. Agility – ability to quickly and accurately change direction or position and still
keep control of the whole body or accurately, combining speed, balance, power
and coordination.
e. Reaction time – refers to how quickly the brain can respond to a stimulus and
initiate a response
f. Speed – ability to move quickly
Ex: Baseball player running to 1st base

Benefits of Physical Exercise:

1. Boost the memory
2. Improve concentration
3. Improve mental health
4. Slowing cognitive decline
5. Physical fitness and weight loss
6. Protection of the body against age-related decline
7. Improve heart and lung health
8. Increase lean mass and strength
9. Improve cholesterol levels
10. Prevention and management of diabetes

LESSON 2: TEAM SPORTS: VOLLEYBALL

Team Sports - involve at least 2 players
- ECQ: collaboration, coordination, respect

Volleyball
- game played by 2 teams, usually of 6 players on a side
- originally blend with these sports: tennis, basketball, baseball and handball –
they all have a court, there is passing of ball on each member of the team, there is a
goal to get points

History
- Volleyball was invented in 1895 by William G. Morgan, physical director of the Young
Men’s Christian Association (YMCA) in Holyoke, Massachusetts.
- All versions have dual objective of causing the ball to land in your opponent’s court
while preventing it from landing in your own.
- Morgan called the sport “mintonette”, until a professor from Springfield College in
Massachusetts noted the volleying nature of play and proposed the name of
“volleyball.”

Volley - means to hit or touch the ball before it strikes the ground
Equipments:
1. Volleyball
2. Court
3. Net
4. Antenna - extension of the line beside the court
5. Volleyball shoes
6. Elbow and knee pads

FACT
 The adult-sized ball is 25.5 to 26.5 inches in circumference (65 to 67 cm)
 The volleyball court is the area in which players play the game and is considered the
valid area of play
 Volleyball nets are the primary obstacle and separating element between the 2 teams
 A volleyball antenna gives players and the referee a visual aid to judge if a ball is in play
or out of bounds as it flies over the net

 The height of the net of volleyball for boys is higher (2.43 m) as compared to women
(2.24 m)
 Sideline - to know if the ball lands inside or outside the court
 The first 3 players are in the fronton while the other 3 players are in the back zone. The
payers in the back zone are not allowed to spike.
 The primary purpose of the players in the back zone is to prevent the ball from landing
on the ground.

 Volleyball shoe is made to absorb the impact and stick to the floor where needed
 Pads (knee and elbow pads) will boost your practice and match abilities and improve
your volleyball skills
Basic Volleyball Referee Hand Signals

Team to serve
Authorization to serve

Change of courts Time out

Ball “in” Ball “out

 Four hits
- There are only
maximum of 3
hits in volleyball

End of (set) Match

End of match – when one of the team reached the 25 points

Red card – means disqualified or kick out from the game

Yellow card – warning

Double contact
– means a player
hits the ball 2x in a
row

Ball touched – when the player served the ball and its going outside the court but one of the
teammates was able to touch the ball. The point will be for the other team.
Playing violation – when the server served the ball but did not reach the other court. The point
is to the other team

Outside the antenna/court – the ball when served went out of the court. Point is to the other
team

Stepping in the line - when the server steps on the line of the court

If the ball lands on the line of the court – ball is inside

Five basic skills:

1. Serving:
a. overhand
b. underhand
c. sidearm
2. Setting – second ball; tossing the ball with 2 hands just like passing the ball usually so
the spiker can hit the ball
3. Passing - passing the ball to the setter or to other members of the team going to the
other side or opponents’ side
4. Blocking - middle blocker because they are in the middle of the court and in front of the
net; usually for tall players; to block the ball so it will not go inside your court
5. Spiking - attacking the ball using the palm of the hands

Basics of Volleyball Positions on the Court:

1. Front row players are players who are allowed to block the opponent and attack the ball
in the attack zone
2. Back row players are players who play defense by digging opponent’s attacks and attack
the ball behind attack line (3-meter line, 10 feet line)
3. Players are rotating clockwise on the court after winning the rally after the opponent’s
serve
The objective of the players at the back row is to receive the ball.

Setter – the player who is going to set the ball

Libero – the player with a different color of uniform in the team; only receives the ball; she is
not allowed to serve or spike the ball

Volleyball Official Referees:

 Scorer – put all the scores of the player on the score sheet
 First referee – the one on the top of the net; the main objective is for him to see
everything and if the other referees have judged it correctly; head of all the referees;
final judge on any decision in the volleyball court
 Second referee -  across from the first referee on the opposite side of the net
officiating the game from the ground. The second referee, one of the
volleyball officials, sometimes known as the "down" referee assists and supports
the first referee mainly by calling fouls that occur under the net.
 Line judge – decides whether the ball lands inside or outside the line
Quizziz:
William G. Morgan – invented volleyball
1895 – volleyball was invented
How is volleyball played? – with 2 teams of 6 players
Objective of volleyball: To hit the ball back and forth over the net, trying to prevent it from
becoming dead on your side
Height of the net for men: 2.43 meters
Original name of volleyball – mintonette
A volleyball antenna gives players and the referee a visual aid to judge if a ball is in play or out
of bounds as it flies over the net