Physical Health Education JSS 1 Second Term

• CONTACT SPORT

• NON-CONTACT SPORT

• BENEFIT OF CONTACT AND NON-CONTACT SPORT

• BASIC SKILLS AND MOVES IN CONTACT AND NON-CONTACT

SPORT

• DISEASES CAUSED BY PATHOGENS AND THEIR PREVENTION

• FOOD, NUTRITION AND HEALTH

• IMPORTANCE OF FOOD NUTRIENTS

• FUNCTIONS OF FOOD NUTRIENTS

Contact Sport
Physical Health Education JSS 1 Second Term

Week 1 & 2

TOPIC : Contact Sport

Contact sport refers to any sporting activity that requires body contact between the participants.
In contact sport, participants come in contact with one another and also with their sporting
equipment. One of the disadvantages of contact sport is that the participants are prone to injuries
as a result of contact with one another.

Examples of Contact sport

• Boxing
• Hockey
• Football
• Sprinting
• Swimming
• Darts
• Snooker
• Ice and Field Hockey
• Soccer
• Wrestling
• Basketball
• Diving
• Lacrosse
• Rodeo
• Ski jumping
• Water polo
• Team handball

Limited Contact Sports

1. Baseball
2. Cheerleading
3. Diving
4. Floor hockey
5. Softball,
6. Gymnastics
7. Field events (High jump, Pole vault)
8. Skiing (Nordic or Alpine skiing)
9. Volleyball

ASSESSMENT

1. Define Contact sport?

 2. List 10 examples of contact sport?

Non-contact Sport
Physical Health Education JSS 1 Second Term

Week 3

Topic : Non-contact Sport

Non-contact sport refers to any sporting activity in which the participants do not have contact
with one another be it bodily contact or contact with sporting equipment. One of the advantages
of this is that the participants are less prone to injuries unlike the contact sport.

Example of non-contact sport

• Volley ball
• Cricket
• Rowing
• Shooting
• impart view

Types: Non Contact and Strenuous Sports

1. Running
2. Rowing
3. Sailing
4. Swimming
5. Tennis,
6. Weight lifting
7. Field events (Shot put, Discus, Javelin)

Non Contact and Moderately Strenuous sports

1. Curling
2. Badminton
3. Table tennis

Non-Contact and Non-Strenuous sports

1. Golf

ASSESSMENT

1. Define non-contact sport?

2. List 5 examples of non-contact sport?
Benefit of Contact and Non-contact Sport
Physical Health Education JSS 1 Second Term

Week 4

Topic: Benefit of Contact and Non-contact Sport

Introduction

Contact and non-contact sports are very important and they have various impacts on participants
both physically and mentally. The following are the importance of contact and non-contact sport;

1. Increase in physical health, coordination, cardio-vascular conditioning, strength and

endurance.
2. Improves self image.
3. Decrease the risk of obesity
4. Helps in performance.
5. It teaches in team sport how participants can interact with one another and learn.
6. Increase in physical and mental strength.
7. Makes you smart.
8. Create a positive competitive spirit.

ASSESSMENT

1. List 5 benefits of non-contact sport?

BASIC SKILLS AND MOVES IN CONTACT AND NON-CONTACT SPORT

Physical Health Education JSS 1 Second Term

Week 5

Topic: BASIC SKILLS AND MOVES IN CONTACT AND NON-CONTACT SPORT

A skill is a movement in with a purpose, a technique is a way of performing a skill, and one have
to be agile in performing these skills. Basic skills and techniques include the following:

1. Catching
2. Agility
3. Coordination
4. Dynamic balance
5. Hopping
6. Jumping
7. Kicking
8. Rhythm
9. Running
10. Static balance
11. Kicking
 12. Throwing

ASSESSMENT

List 5 basic skills in contact and non-contact sport?

Diseases Caused by Pathogens and their Prevention

Physical Health Education JSS 1 Second Term

Week 5

Topic: Diseases Caused by Pathogens and their Prevention

Disease

Disease means illness and disorder of the body and mind. The agents causing diseases are called
pathogens .The study and science of disease is called pathology. Diseases can be defined as the
absence of normal health due to infection, nutritional deficiency and imbalance, hereditary and
functional disorders as well as injuries. Diseases can also be described as any disturbance in the
normal life or body function of an organism which may affect a particular organ or the whole body
and sometimes leads to reduced growth, production or premature death.

Pathogens or disease causing agents

1. Viruses
2. Rickettsiae
3. Bacteria
4. Spirochetes
5. Fungi
6. Protozoa
7. Worms

• Viruses; Viruses are smallest particles of living things ever found. They can only be seen by
the highest powerful microscope.
• Rickettslae; They are slightly highly than viruses and are cylindrical in shape.
• Bacteria; Bacteria are of three shapes. Those spherical shaped are called micrococci, those
rod shaped are called Bacilli, and those spiral shaped are called
• Spirochetes; Spirochets are spiral shaped form of bacteria, larger than the coccus and
bacillus.
• Fungi; Fungi grow on damp spots of the body e.g. between the toes, armpit, in the groin
etc.
• Protozoa; Protozoa are the highest form of microbes and difficult to deal with by the body
defense system.
• Worms; Worms are parasite which affect the alimentary canal and tissues of human beings
and animals.

DISEASES CAUSED BY PATHOGENS AND THEIR PREVENTION

There are various diseases caused by pathogens example:

• Food poisoning
• Stomach ache
• Whooping cough
• Flu
• Tuberculosis
• Yellow fever
• Cholera
• Typhoid fever
• Malaria fever
• Ring worm
• Scabies
• Dysentery
• Measles
• Sleeping sickness
• Cold
• Gonorrhea
• Syphilis
• Warts
• Tinia
• I.D.S

PREVENTION OF DISEASES

• Adequate nutrition and exercise

• Clean environment
• Use of safe water
• Proper disposal of refuse and sewage
• Seeking and getting treatment on time
• Good hygiene
• Immunization
• Good ventilation
• Health education and vaccination
• Washing your hands after using the toilet
• Cook your food well before eating them e.g. pork and beef
• Fresh fruits that are not cooked must be thoroughly washed with clean water
• Avoid moving near infected persons
• Always boil your water where treated water are not available
• Cut your finger nails
• Avoid sharing personal effects with people e.g. cups, spoons, etc
• Destroy all vectors
• Always eat adequate diet
• Fumigate your environment regularly
• Regular medical checkup is very important.

Assessment

1. How can diseases be prevented? Mention 5 ways

2. Mention 5 diseases that can be caused by pathogens.
FOOD, NUTRITION AND HEALTH
Physical Health Education JSS 1 Second Term

Week 7 & 8

Topic: FOOD, NUTRITION AND HEALTH

FOOD

Food is anything that living things take in, be it plants, animals or humans that makes
them grow and nourishes the body. Food is also a substance which when taken into the
body yields materials which can produce energy, yield substance of growth and can
repair our body tissues. It should be valuable in the regulation of our body functions
and it should not be harmful to the body.

Food plays a very important role in maintaining proper health and also help in
prevention and cure of diseases. When we eat well we become strong and healthy.
Good nutrition equates good health. The following are the importance of food to man:

• Food eliminates hunger

• Provides energy for various physical activities
• For healthy living

WHAT IS NUTRITION?

Nutrition is the process by which the body takes in and utilizes food. It is the intake of
food and how the body uses it, this includes digestion, dieting and metabolism. In other
words nutrition is the science of food.

Nutrients are chemical substances in the food we eat. Nutrients are the nutritional
components in foods that an organism utilizes to survive and grow. Nutrient is defined
as “a substance obtained from food used in the body to promote growth, maintenance,
and repair of body tissues”, or simply as “a substance that provides nourishment”.

CLASSES OF FOOD

• Carbohydrates
• Proteins
• Fat and oil
• Mineral salt
• Vitamins
• Water

FOOD CLASSIFICATION AND FUNCTIONS

This substance may be grouped according to their functions in the body as follows:

Energy giving foods; Energy giving foods are combined with oxygen in the cell during
respiration releases energy. Examples of energy giving foods are carbohydrates, fats
and oil.

Body building food; Body building food builds up protoplasm and thus enhances the
growth of cell materials in the placement of worn out tissues.

Protective foods; protective food or their products protects the body from diseases
and also participate in the metabolism process of the body there ensuring the proper
function of the body system e.g. vitamins and mineral salt.

ORGANIC AND INORGANIC FOOD

Organic food; Organic foods are foods that are obtained from living organisms and they
contain carbon.eg proteins, carbohydrates, fats and oil.

Inorganic foods; Inorganic foods are foods that are obtained from non-living things and
contain no carbon e.g. mineral salt and water.

Examples of food we eat

• Vegetables
• Legumes
• Grains
• Tubers
• Cereals
• Fruits
• Water
• Pasta etc.

ASSESSMENT

1. What is Nutrition?
2. Differentiate between organic and inorganic food?

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Importance of Food Nutrients

Physical Health Education JSS1 Second Term

WEEK 9

Topic: IMPORTANCE OF FOOD NUTRIENTS

Food give us energy and nutrients to grow and develop, to be healthy and active, to move, walk,
play think and learn We have five food nutrients basically which we are going to talk about below;

Protein; Protein is needed to build the body repair and maintain muscle, blood, skin bones and
other tissues and organs in the body. Examples of protein giving foods are fish, meat, egg, dairy
etc.

Carbohydrates; Carbohydrate provides the body with energy. Examples of carbohydrate giving foods
are millet, rice, maize etc.

Fat; is the body’s secondary source of energy. Fat provides more energy/calories per gram than any
other nutrients, but it is more difficult to burn. Examples of fat giving foods are butter, milk,
cheese, and some meat.

Vitamins and minerals; Vitamins and mineral are needed in very small amount .These nutrients are
often called micro-nutrients because of the size required .They control many functions in the body
.Minerals build body tissues such as bones(calcium) and blood(blood)iron.

Fiber and water are also essential for a healthy diet.

Here are some other importance foods according to types;

1. Importance of Grains, Seeds and Nuts in our food:

• They all are at utmost importance of all other food which is essential for growth of human.
Seeds, nuts and grains are examples of some essential unsaturated fatty acids necessary for
health.
• Millet, wheat, oats, barley, brown rice, beans and peas are all highly valuable in building
health.
• Wheat, mug beans, alfalfa seeds and soya beans make excellent sprouts.
• Examples of protein rich diet – sunflower seeds, pumpkin seeds, almonds, peanuts and soya
beans.

They are all excellent sources of lecithin, vitamin B and vitamin c and rich source of minerals.

2. Importance of vegetables in our food:

Vegetables are also important as they are excellent source of vitamins, enzymes and minerals if
they are consumed in their natural raw state.

3. Importance of fruits in our food:

Fruits are also excellent source of minerals , vitamins and enzymes like vegetables , the best thing
about fruit is that they are very digestive, other importance of fruits are :

– Fruits are highly alkaline in nature i.e. they contains low percentage of protein and fats and a high
percentage of water.

– Fruits itself is a complete food.

These three types of nutrients should be supplemented by some other types of special food as milk,
honey and vegetables oil etc .

ASSESSMENT

1. Fiber and water are also essential for a healthy diet. True or false?

Functions of Food Nutrients

Physical Health Education JSS1 Second Term

WEEK 10

Topic: Functions of Food Nutrients

Introduction

Most of the nutrients serve more than one function, and all are essential and available from foods
of the major food groups. We can list their functions under the following categories:

Nutrients That Build and Maintain Body Cells:

• Proteins
• Mineral elements
• Water
• Fats
• Carbohydrates

Nutrients That Regulate Body Functions

• Water
• Vitamins
• Mineral Elements
• Carbohydrates, including fiber

Nutrients That Provide Energy

• Fats
• Carbohydrates (starches and sugars)
• Proteins

Food nutrient Functions Sources Deficiency

Provides the body
Lack of energy
1. Carbohydrate with heat & energy Yam, rice, maize
tiredness.
for work
Butter, magazine, Skin may become
2. Fats & oils Same as above
palm oil rough
 For growth
For building new
tissues. Poor growth &
Meat , fish, egg, development
3. Proteins
For repair of beans, soya beans generally weakens,
damaged, worn out kwashiorkor
tissues

For growth
Poor functioning of
e.g bones, teeth-;
the body e.g weak,
4. Mineral for building new milk, egg, meat milk
bones and teeth,
tissues; for repair of
headaches
damage
Protect the body Fruits, vegetables, Loss of immunity,
5. Vitamins from diseases. egg yolk, cold liver weakness and loss of
Important for vitality oil appetite
Normal digestion and
Helps digestion; Fruits, vegetables,
other bodily
6. Water important for body drinking water,
functions may be
tissues and fluids beverages
affected
Protein

• Protein is mainly used for growth and body repair.

• When there is an insufficient intake of energy, protein would be broken down and used as
body fuel, which may lead to protein-energy malnutrition.
• One gram of protein provides 4 kcal.

Carbohydrate

• Carbohydrate is the major energy source in an average diet, which is also the preferred fuel.
• One gram of carbohydrate provides 4 kcal.
• When adequate carbohydrate is provided in the diet, protein would be spared for growth
and repair.
• Carbohydrate can be divided into three main types: monosaccharides, disaccharides and
complex carbohydrate (starches and dietary fibres)

Fats and Oil

• Fat is technically known as triglycerides, which is a class of lipids

• Fat is a concentrated energy source, which provides 9 kcal for each gram of fat.
• Fat carries fat-soluble vitamins, i.e. vitamin A, D, E and K.
• Fat prevents heat loss in extreme temperatures and protects organs against shock.
• Fat can be divided into saturated fat and unsaturated fat depending on their chemical
structures.
• Unsaturated fat can be further divided to mono- and poly-unsaturated fats.
• Excess fat intake has been linked to major health problems, including an increased risk of
heart disease, obesity, hypertension, diabetes and certain types of cancers.
Vitamins

• Vitamins are micronutrients, meaning the body needs them in small quantities.
• Vitamins are organic compounds produced by living beings, while minerals are inorganic
elements that originate in the earth.
• Vitamins and minerals support the body’s biochemical processes.
• Each of the vitamins and minerals has a distinct function, including regulating metabolism,
guarding the cells from oxidative stress and synthesizing hormones.

Water

• Water is vital for the normal functioning of all your body’s systems.
• It helps cleanse your body of wastes and toxins, carries essential nutrients to your cells,
lubricates your joints and helps maintain your body temperature.
• If your urine output is about 6 cups per day, your urine is slightly yellowish or clear and you
don’t often feel thirsty, your water intake is likely adequate.

Calories

The number of calories you consume each day is the most important factor in determining whether
you put on or lose weight – even more important than the composition (fats vs. carbohydrates vs.
protein) of those calories. Your body will begin burning muscle tissue – taking amino acids from the
bloodstream and muscle for energy – if you enter a catabolic state. Consuming adequate calories
and protein while working out regularly will ensure an anti-catabolic (anabolic) state – the preferred
environment for muscle growth.

Carbohydrates

As an athlete, carbohydrates are the major nutrients that give you energy. Everything you do in life
requires a certain amount of carbohydrates, sleeping, studying, breathing, and training. Athletes
who truly desire to become the top dog will stop at nothing to get the most out of the foods they
consume and thus make wise choices as to what type of carbohydrates they eat.

All carbohydrates are not created equal. Carbohydrate is merely the scientific name for sugar. Sugar
is not just the crystalline white stuff you put in your tea or coffee in the morning. A piece of fruit,
an apple, is sugar, too. The sugar you buy at the grocery store, table sugar, is a simple form of
sugar, and an apple is a complex form of sugar. White crystalline table sugar is a small chain made
up of two molecules (a simple carbohydrate). Because it has only two chemical links to break, table
sugar is broken down and absorbed rapidly. The apple, however, is a bit more complicated – it’s
composed of more chemical links – and therefore your body takes longer to break it down. Sugars
with more links in their chain are called complex carbohydrates.

Forego simple carbohydrates in favor of complex carbs; in fact, nutritionists recommend you get
five times more complex carbs in your diet than simple carbs, even though most Americans consume
nearly equal amounts.

Eat a candy bar and you’ll experience a “sugar rush”, only to feel sluggish 30-45 minutes later. Eat
an apple or a sweet potato and you’ll feel evenly energized for hours. The difference in these snacks
is the candy bar contains refined processed simple sugars and the apple and sweet potato contain
natural unprocessed carbohydrates. When simple sugars enter your blood stream they enter rapidly
and in great numbers, they are already similar to glucose – the form of carbohydrate used for energy.
Your pancreas releases insulin and quickly absorbs the sugar into storage; so quickly that there is
less carbohydrates available than before you ate the candy bar. This is called a sugar crash or insulin
reaction. Complex carbohydrates are slowly converted to glucose and are therefore absorbed slowly,
allowing a more constant supply of energy to be used.

However, carbohydrates aren’t “free foods”, as many believe. It’s true that carbohydrates contain
fewer calories than fat, but they can easily be stored as fat if they’re over consumed.

Proteins

Proteins received their name from the Greek and mean “to take first place.” As nutrients, they
actively build living nitrogenous tissue, they are the building blocks for all human tissue; if you do
not eat them, you do not recover and rebuild after tough workouts. However this does not mean
the more you eat the more you rebuild/grow. Balance is the key to proper sports nutrition. Your
body can only assimilate and absorb between 30-40 grams of quality protein per meal. If you
consume more protein, or any macronutrient, than your body can use, it will place unnecessary
strain on your digestive system as well as end up being stored as excess energy/fat. For protein to
work properly it must be complete, all the essential amino acids must be present.

Consuming more protein than your body can utilize can result in an increase in fat storage. Your
liver virtually converts the excess protein into fat. Over-consumption of protein for a prolonged
period of time can also increase the formation of a highly toxic ammonia called urea. Since the urea
in your body must be excreted, an overabundance of urea places a strain on your liver and kidneys
and is oftentimes responsible for a form of arthritis known as gout.

Fats

Fats should make up a very small percentage of your whole diet, 15 percent or less. But nevertheless
fats are needed, and you should not eat a fat-free diet, rather eat a low fat diet. Avoid saturated
fats like they were cancer (because these are the fats that are attributed to causing cancer and
cardiovascular disease). The best fats are plant based uncooked oils (olive, canola, safflower and
flaxseed).

ASSESSMENT

1. Nutrients That Regulate Body Functions are?

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