MAJOR 1 | Philosophy and Socio-Anthropological requirements are established by national

Foundation of Physical Education and Sports associations regulating collegiate

athletics.
Physical Education (PE) and sports play a crucial role in
the holistic development of individuals. They encompass 3. Social Class and Sports Participation Social
a wide range of activities aimed at improving physical Class: Defined as a division of society based on
fitness, mental well-being, and social interaction. The social and economic status, where people within
philosophy and socio-anthropological foundations of PE the same class share a similar socioeconomic
and sports provide a framework for understanding their status.
significance in society.
• Upper Class: Afford more expensive
Philosophy of Physical Education and Sports sports and higher levels of participation.
The philosophy of physical education and sports revolves They typically avoid "prole" sports that
around several key concepts: emphasize physical toughness and
manual labor.
1. Holistic Development: Emphasizes the • Upper Middle Class: Includes
development of the mind, body, and spirit. professionals like physicians and
Physical education promotes not just physical attorneys. Their preferred sports often
health but also emotional and psychological well- include gymnastics, figure skating,
being. swimming, riflery, and archery.
2. Ethics and Fair Play: Sportsmanship, respect for • Middle Class: The largest social class,
rules, and ethical behavior are fundamental. The composed of skilled laborers and
principles of fairness, integrity, and respect are professionals like teachers and nurses.
instilled through sports. They often engage in team sports such as
3. Lifelong Fitness: Encourages habits that basketball, softball, football, soccer,
contribute to lifelong health and fitness. It baseball, and volleyball, which are
promotes the idea that physical activity should be affordable and provide a social
a regular part of one’s life. environment.
4. Educational Value: Physical education is seen • Lower Class: Typically below the poverty
as an integral part of the educational curriculum, line, they participate in "prole" sports such
contributing to the overall education of students. as boxing, wrestling, and weightlifting.
5. Cultural and Social Awareness: Sports can
bridge cultural gaps and promote understanding 4. Title IX and Gender Equality in Sports Title IX
and respect among different communities. (1972): A law that prohibits gender discrimination
in any federally funded education program or
Socio-Anthropological Foundation of Physical activity. It ensures that schools receiving federal
Education and Sports funds must provide equal opportunities for both
The socio-anthropological perspective examines how sexes, significantly impacting female participation
physical education and sports are influenced by and in sports.
influence society and culture. Key aspects include:
5. Notable Female Athletes Internationally
1. International Sports International sports involve Renowned Female Athletes:
competitions where participants represent at least • Jackie Joyner-Kersee: Track and field,
two countries. The most well-known international basketball
sports event is the Olympic Games, which • Mia Hamm: Soccer
significantly impacts the political, economic, and • Bonnie Blair: Speed skating
cultural aspects of countries worldwide.
• Nadia Comaneci: Gymnastics
• Annika Sorenstam: Golf
Popular International Sports:
• Lynette Woodard: Basketball
• Volleyball: A team sport with two teams
of six players each, separated by a net,
Top Female Athletes in the Philippines:
aiming to score points by grounding the
• Ian Lariba: Table tennis
ball on the opponent’s court.
• Marielle Benitez: Football
• Gymnastics: Requires balance,
• Allysa Valdez: Volleyball
strength, flexibility, agility, coordination,
and endurance. • Mary Joy Tabal: Marathon
• Basketball: Two teams of five players • Elma Muros-Posadas: Athletics
each compete to score points by shooting • Lydia de Vega-Mercado: Athletics
a basketball through the opponent's • Hidilyn Diaz: Weightlifting
hoop. • Krizziah Lyn Tabora: Bowling
• Tennis: Played individually or in pairs, • Cielo Honasan: Athletics
with the objective to hit a ball over a net • Margielyn Didal: Skateboarding
into the opponent's court.
• Soccer: The most popular global sport, 6. Youth Sports and Sport Behavior Youth
particularly dominant in South America, Sports: Sports events where competitors are
Europe, and Africa. younger than adult age, encompassing children
and adolescents.
2. National Sports Competitions Sport Behavior: The rules of sport are designed
• Interscholastic Sport: Competitions to be fair, equitable, and judicious, ensuring a set
between schools, usually secondary of consequences or penalties for various levels of
schools, where teams or individuals transgressions or deviant behavior.
represent their school communities.
• Intercollegiate Sport: Competitions 7. Race and Ethnicity in Sports Race: Refers to
between colleges, where eligibility groups of people sharing a common cultural,
 geographical, linguistic, or religious origin or HISTOLOGY OF BONE
background. • Osteoblasts: Bone-forming cells that also repair
Ethnicity: A grouping based on shared attributes and remodel bones.
such as traditions, ancestry, language, history, • Osteocytes: Mature bone cells, formerly
society, culture, nation, religion, or social osteoblasts surrounded by extracellular matrix.
treatment within their residing area. • Osteoclasts: Bone-destroying cells that also
repair and remodel bones.

MAJOR 2 | Anatomy and Physiology of Human Bone Tissues:

Movement • Compact Bone: Forms the perimeter of the
diaphysis of a long bone and the thinner surfaces
Anatomy: A scientific discipline that investigates the of all other bones.
structure of the body. The term anatomy means to dissect, • Spongy Bone: Small needle-like pieces of bone
cut, or separate. with many open spaces filled with marrow.

Anatomical Position: The body is erect with feet parallel CLASSIFICATION OF JOINTS
and the arms hanging at the sides with palms facing • Fibrous: Immovable joints connecting bones
outward. without movement.
• Cartilaginous: Slightly movable joints where
Physiology: The study of how the body and its parts work bones are attached by cartilage.
or function. • Synovial: Freely movable joints with cavities filled
with synovial fluid.
BASIC APPROACHES TO STUDY ANATOMY
1. Systematic Anatomy: The study of the body by Types of Synovial Joints:
systems. • Hinge: Allows extension and retraction of an
2. Regional Anatomy: The study of the appendage.
organization of the body by areas. • Ball and Socket: Allows for radial movement in
almost any direction.
LEVELS OF STRUCTURAL ORGANIZATION
• Gliding: Bones slide past each other.
• Atom: The tiniest building block of matter.
• Saddle: Touching surfaces of two bones have
• Cells: The smallest unit of all living things. both concave and convex regions, allowing a wide
• Tissues: Groups of similar cells that have a range of movement.
common function.
• Organ: Composed of two or more tissue types THE SKELETAL SYSTEM COMPONENTS
and performs a specific function of the body. Axial Skeleton: Consists of 80 bones, including:
• Organ System: A group of organs that cooperate • Cranial Bones: Occipital, Temporal, Parietal,
to accomplish a common purpose. Sphenoid, Ethmoid, and Frontal.
• Organism: Represents the highest level of • Facial Bones: Vomer, Maxilla, Mandible, Nasal,
structural organization, the organismal level. Palatine, Lacrimal, Zygomatic, and Inferior Nasal
Concha.
SKELETAL SYSTEM • Sinuses: Lighten the skull and produce mucus to
The skeletal system is composed of 206 bones, along with moisturize the inside of the nose.
cartilage, tendons, and ligaments, making up the • Auditory Ossicles: Malleus, Incus, and Stapes.
framework or skeleton of the body.
• Hyoid Bone: The only bone that does not
articulate with another bone.
Functions of the Skeletal System:
• Vertebral Column: Vertebrae separated by
1. Movement
intervertebral discs made of cartilage.
2. Support
• Thoracic Cage: True ribs are directly attached to
3. Protection
the sternum (first seven pairs).
4. Blood cell production
5. Storage
Appendicular Skeleton: Consists of 126 bones,
including:
Types of Bones:
• Upper Limb Bones: Humerus, Radius, Ulna,
• Long Bones: Longer than they are wide,
Carpals, Metacarpals, and Phalanges.
enhancing their function in the movement of
• Pelvic Girdle: Hip bones, sacrum, and coccyx
appendages.
form the pelvic basin.
• Short Bones: Approximately as wide as they are
• Lower Limb Bones: Femur, Patella, Fibula,
long, helping to transfer force between long
bones. Tibia, and bones in the foot (Hindfoot, Midfoot,
Forefoot).
• Flat Bones: Thin and flattened, providing a strong
barrier around soft organs.
ORDINARY BODY MOVEMENTS
• Irregular Bones: Shapes that do not fit readily
• Flexion: Bending an arm or leg.
into the other categories, often providing
• Extension: Increasing the angle between two
protection while allowing bending and flexing.
body parts.
Structure of Long Bone: • Rotation: Movement of a bone around its
• Epiphysis: The growing end. longitudinal axis.
• Articular Cartilage: A thin layer covering the • Lateral Rotation: Rotating movement away from
ends where the bone joins with other bones. the midline.
• Diaphysis: The central shaft. • Medial Rotation: Rotational movement towards
the midline.
• Medullary Cavity: Inner space containing bone
• Abduction: Movement of a limb away from the
marrow.
midline.
• Endosteum: Lining of the medullary cavity.
• Periosteum: Outside covering.
 • Adduction: Movement of a limb towards the CONNECTIVE TISSUE WRAPPINGS OF SKELETAL
midline. MUSCLE
• Circumduction: Combination of flexion, • Endomysium: Around a single muscle fiber.
extension, abduction, and adduction. • Perimysium: Around a fascicle (bundle) of fibers.
• Dorsiflexion: Lifting the foot so the superior • Epimysium: Covers the entire skeletal muscle.
surface approaches the shin. • Fascia: On the outside of the epimysium.
• Plantar Flexion: Depressing the foot (pointing
the toes). Additional Structures:
• Inversion: Turning the sole of the foot medially. • Aponeuroses: Broad, sheet-like tendons.
• Eversion: Turning the sole of the foot laterally. • Retinaculum: Band of connective tissue holding
• Supination: Forearm rotates laterally so the palm down tendons at each wrist and ankle.
faces up.
• Pronation: Forearm rotates medially so the palm Muscle Attachments:
faces down. • Origin: The most stationary or fixed end of the
• Opposition: Moving the thumb to touch the tips muscle.
of other fingers on the same hand. • Insertion: The end of the muscle attached to the
bone undergoing the greatest movement.
COMMON BONE AND JOINT DISORDERS • Belly: Part of the muscle between the origin and
• Club Foot: One or both feet turn downward and the insertion.
inward.
• Cleft Palate: The two plates of the skull forming Roles of Muscles:
the hard palate are not completely joined. • Agonist: Flexes.
• Osteoporosis: Loss of bone mass, making • Antagonist: Extends.
bones thinner and more prone to fracture.
• Osteomyelitis: An infection of bone or bone NAMING SKELETAL MUSCLES
marrow. Muscles can be named based on:
• Gigantism: Excess growth hormone causing • Location
excessive growth. • Size
• Pituitary Dwarfism: Inadequate pituitary gland • Shape
function leading to short stature. • Orientation of fascicles
• Tendonitis: Inflammation of the tendons or the • Origin and insertion
tendon-muscle attachment. • Number of heads
• Bursitis: Inflammation of one or more bursae. • Function
• Rheumatoid Arthritis: Autoimmune disorder
attacking joints. MAJOR MUSCLES AND THEIR FUNCTIONS
• Gout: Buildup of uric acid in joints.
• Fractures: Including closed/simple, Facial Muscles:
open/compound, and comminuted fractures. • Frontalis: Moves the scalp, raises eyebrows.
• Dislocation: Bone displaced from its proper • Temporalis: Elevates and retracts the mandible.
position in a joint. • Orbicularis Oculi: Closes eyes, blinking,
• Sprain: Ligaments torn but joint not dislocated. winking, squinting.
• Levator Labii Superioris: Raises upper lip.
MUSCULAR SYSTEM • Zygomaticus: Elevates and abducts upper lip
Muscles are responsible for all types of body movement, and corner of the mouth.
and they contract or shorten to produce movement. • Masseter: Elevates and pushes the mandible
anteriorly.
Functions of the Muscular System: • Orbicularis Oris: Puckers lips.
1. Produce body movement.
2. Maintain posture. Neck and Back Muscles:
3. Respiration • Trapezius: Moves the scapula and extends the
4. Produce body heat. neck.
5. Facilitate communication. • Latissimus Dorsi: Extends, adducts, and
6. Constrict organs and vessels. medially rotates the arm.
7. Constrict the heart. • Deltoid: Abducts, flexes, and extends the arm.
• Pectoralis Major: Adducts, flexes, and medially
Properties of Muscle Tissue: rotates the arm.
1. Contractility: Ability to shorten forcefully.
• Intercostals: Elevate the ribs during respiration.
2. Excitability: Capacity to respond to a stimulus.
• Rectus Abdominis: Flexes the vertebral column.
3. Extensibility: Ability to be stretched beyond
normal resting length.
Lower Limb Muscles:
4. Elasticity: Ability to recoil to its original length
• Sartorius: Flexes the thigh and leg, laterally
after being stretched.
rotates the thigh.
• Quadriceps Femoris: Extends the leg, with four
Types of Muscle Tissue:
parts (rectus femoris, vastus lateralis, vastus
• Skeletal Muscle Tissue: Voluntary control,
medialis, vastus intermedius).
attached by tendons to bones.
• Hamstrings: Flexes the leg and extends the
• Cardiac Muscle Tissue: Involuntary control,
thigh, with three parts (biceps femoris,
found in the heart.
semitendinosus, semimembranosus).
• Smooth Muscle Tissue: Involuntary control,
• Tibialis Anterior: Dorsiflexes and inverts the foot.
found in walls of hollow organs.
• Gastrocnemius: Plantar flexes the foot, flexes
the leg.
• Soleus: Plantar flexes the foot.
Major Muscles of the Forearm and Hand: • Epiglottis: Elastic cartilage that protects the
• Biceps Brachii: Flexes the elbow and shoulder. airway during swallowing.
• Triceps Brachii: Extends the elbow. • Other Cartilages: Cuneiform, corniculate,
• Flexor Carpi Ulnaris: Flexes and adducts the arytenoid cartilages.
wrist.
• Extensor Carpi Radialis: Extends and abducts Trachea, Bronchi, and Lungs:
the wrist. • Alveoli: Small air-filled chambers for gas
exchange.
MUSCLE CONTRACTION AND ENERGY USE • Pleural Cavities: Surround the lungs.
• Isotonic Contractions: Muscle changes length,
causing movement. VENTILATION (BREATHING)
• Isometric Contractions: Muscle does not 1. Inspiration (Inhalation): Air moves into the
change length, no movement. lungs.
2. Expiration (Exhalation): Air moves out of the
Energy Sources for Muscle Contraction: lungs.
1. Direct Phosphorylation: Uses creatine
phosphate to regenerate ATP. Muscles Involved:
2. Anaerobic Glycolysis: Produces ATP in the • Inspiration: Diaphragm and external intercostals.
absence of oxygen, leading to lactic acid build-up. • Expiration: Internal intercostals and relaxation of
3. Aerobic Respiration: Produces ATP using inspiratory muscles.
oxygen.
RESPIRATORY VOLUMES
Muscle Fatigue: Caused by lack of ATP, build-up of lactic Spirometer: Device that measures respiratory volumes.
acid, and ionic imbalances.
RED BLOOD CELLS
ESPIRATION PROCESS • Function: Carry oxygen to tissues and return
1. Ventilation (Breathing): Movement of air into carbon dioxide to the lungs for exhalation.
and out of the lungs.
2. Gas Exchange: Exchange of oxygen (O2) and FUNCTIONS OF THE DIGESTIVE SYSTEM
carbon dioxide (CO2) between the air in the lungs 1. Ingestion: Intake of food.
and the blood. 2. Digestion: Breakdown of food into absorbable
3. Transport: Transportation of O2 and CO2 in the units.
blood. 3. Absorption: Nutrients absorbed into the
4. Tissue Exchange: Exchange of O2 and CO2 bloodstream.
between the blood and the tissues. 4. Elimination: Removal of indigestible substances.

FUNCTIONS OF THE RESPIRATORY SYSTEM ANATOMY OF THE DIGESTIVE SYSTEM

1. Regulation of Blood pH: Maintains acid-base
balance. Teeth:
2. Voice Production: Enables vocalization. • Divided into four quadrants: RU, RL, LU, LL.
3. Olfaction: Sense of smell. • Components: Crown, neck, root, pulp cavity,
4. Innate Immunity: Defends against pathogens. dentin, enamel, cementum, alveoli, gingiva,
periodontal ligaments.
NON-RESPIRATORY FUNCTIONS • We have 32 teeth
1. Cough: Clears debris from lungs.
2. Sneeze: Clears upper respiratory tract. Oral Cavity:
3. Yawn: Triggered by various factors. • Palate: Divided into hard (anterior) and soft
4. Hiccup: Caused by phrenic nerve irritation (posterior) palates.
leading to rhythmic spasms. • Uvula: Extension of the soft palate.

ANATOMY OF THE RESPIRATORY SYSTEM Salivary Glands:

• Parotid Glands: Largest, located anterior to each
Upper Respiratory Tract: ear.
• Nose: External nose and nasal cavity. • Submandibular Glands: Produces serous
• Nares (Nostrils): External openings. secretions.
• Choanae: Openings into the pharynx. • Sublingual Glands: Produces mucous
• Nasal Cavity: Extends from nares to secretions.
choanae. • Saliva: Neutralizes pH, protects tooth enamel.
• Hard Palate: Floor of the nasal cavity,
separating it from the oral cavity. Pharynx: Common passageway for food and air.
• Nasal Septum: Divides the nasal cavity.
• Conchae: Three prominent bony ridges. Esophagus: Connects pharynx to the stomach.
• Paranasal Sinuses: Air-filled spaces
within bones (frontal, ethmoid, maxillary, SWALLOWING
sphenoid sinuses). 1. Voluntary Phase: Tongue moves food to the
• Nasolacrimal Gland: Carries tears to the pharynx.
nasal cavity. 2. Pharyngeal Phase: Soft palate closes
Pharynx: nasopharynx, epiglottis closes larynx.
1. Nasopharynx: Contains pharyngeal tonsil. 3. Esophageal Phase: Peristalsis moves food to
2. Oropharynx: Passageway for food, drink, and air. the stomach.
3. Laryngopharynx: Leads to the esophagus.
PERITONEUM AND MESENTERIES
Larynx:
• Cricoid Cartilage: Base of the larynx. Peritoneum:
 • Visceral Peritoneum (Serosa): Covers organs.
• Parietal Peritoneum: Lines the abdominal cavity.
Blood & Blood Vessels
Mesenteries: Connective tissue sheets holding organs in Blood vessels are tubes that carry blood throughout the
place. body. They include:
• Lesser Omentum: Connects stomach to liver • Arteries: Blood vessels that carry blood away
and diaphragm. from the heart to the body's tissues.
• Greater Omentum: Connects stomach to • Veins: Blood vessels that carry blood back to the
transverse colon. heart from the body.
• Capillaries: Small blood vessels where the
STOMACH exchange of gases, nutrients, and waste products
1. Regions: Cardia, fundus, body, pylorus. occurs between blood and tissues.
2. Layers: Mucosa, submucosa, muscularis externa
(three layers: longitudinal, circular, oblique), Blood Components:
serosa. • Red Blood Cells (Erythrocytes): Transport
3. Functions: Mixing waves, peristaltic waves. oxygen and carbon dioxide.
4. Secretions: Hydrochloric acid, pepsin, mucus, • White Blood Cells (Leukocytes): Play a key role
intrinsic factor. in the immune system.
• Platelets (Thrombocytes): Aid in blood clotting.
SMALL INTESTINE • Plasma: Liquid component of blood, consisting of
1. Sections: Duodenum, jejunum, ileum. water, salts, enzymes, antibodies, and other
2. Surface Features: Circular folds, villi, microvilli. proteins.

Cell Types: Absorptive cells, goblet cells, endocrine cells, Clotting Factors: Small molecules that cause strands of
Paneth cells. blood-borne materials (fibrin) to form a mesh that helps
stop bleeding by forming a clot.
LIVER
1. Lobes: Right, left, caudate, quadrate. VASODILATATION
2. Functions: Digestion (bile), excretion, nutrient Vasodilatation is the widening of blood vessels, which
storage, detoxification, synthesis of molecules. decreases vascular resistance and allows more blood to
flow through them. This process helps to dissipate heat
PANCREAS from the body, which is crucial during exercise to prevent
• Endocrine Function: Controls blood nutrient overheating.
levels.
• Exocrine Function: Produces digestive enzymes Cardiac Work
(trypsin, chymotrypsin, carboxypeptidase, Cardiac work is the product of stroke work and heart rate.
amylase, lipase). Stroke work is the amount of work the heart does during
each beat, and it is influenced by stroke volume (the
LARGE INTESTINE amount of blood pumped by the left ventricle per beat) and
1. Cecum: Sac at the junction of the small and large aortic pressure. Cardiac output is the volume of blood
intestines. expelled by either ventricle of the heart per minute and is
2. Appendix: Attached to the cecum. calculated as stroke volume multiplied by heart rate.

COMMON CONDITIONS Maximal Oxygen Uptake (VO2max)

1. Stomach Ulcer: Caused by H. pylori or NSAIDs. Defined by Hill and Lupton in 1923, VO2max is the
2. Appendicitis: Inflammation of the appendix. maximum rate of oxygen consumption measured during
3. Gall Stones: Hardened cholesterol or calcium incremental exercise. It reflects the aerobic physical
deposits in the gallbladder. fitness of an individual and is an important determinant of
4. Heart Burn: Acid from the stomach backs up into their endurance capacity during prolonged exercise.
the esophagus.
Incremental Exercise
Incremental exercise involves increasing intensity over
MAJOR 3 | Physiology of Exercise and Physical time. This type of exercise is used to assess
Activity cardiovascular fitness and endurance by progressively
increasing the workload until the individual reaches their
Circulatory System maximum capacity.
The circulatory system, also called the cardiovascular
system or the vascular system, is an organ system that Sports Medicine
permits blood to circulate and transport nutrients, oxygen, Sports medicine is a branch of medical science that deals
carbon dioxide, hormones, and blood cells to and from the with the prevention, diagnosis, and treatment of injuries
cells in the body to provide nourishment and help in related to sports and exercise. It also involves the study of
fighting diseases, stabilize temperature and pH, and physiological and pathological aspects of physical activity.
maintain homeostasis.
Common Sports Injuries
Heart 1. Contusion: A muscle injury resulting from a direct
The heart's job is to pump blood around the body. It hit, causing blood vessels to break and bleeding
consists of four chambers: two atria and two ventricles. to occur. Often seen with bruising.
The heart's rhythmic contractions are regulated by an 2. Strain: A muscle injury that can range from a mild
electrical conduction system that ensures blood is stretch to a complete rupture. Severe strains can
pumped efficiently to the lungs and throughout the body. make limb movement impossible due to pain.
• Atria: Upper chambers that receive blood 3. Sprain: Injury to ligaments caused by over-
entering the heart. stretching or tearing, commonly occurring in the
• Ventricles: Lower chambers that pump blood out wrist or ankle joints.
of the heart.
 4. Abrasion: A skin injury caused by friction with Bones and Joints:
equipment or surfaces. • Bones: Provide support, protect organs, and
5. Bruises: Areas of discolored skin resulting from a store minerals.
blow that causes underlying blood vessels to • Joints: Allow for movement and flexibility.
rupture.
Muscles:
Sport Nutrition • Skeletal Muscle: Responsible for voluntary
Sport nutrition involves the study and practice of nutrition movements and is composed of fibers that
and diet as it relates to athletic performance. Proper contract to produce motion.
nutrition helps athletes perform at their best and recover • Cardiac Muscle: Found in the heart, responsible
effectively. for pumping blood.
• Smooth Muscle: Found in walls of hollow organs,
Macronutrients involved in involuntary movements.
1. Carbohydrates: Provide energy for muscle
contraction. Essential for sustaining prolonged Energy Systems in Exercise
physical activity. The body utilizes different energy systems depending on
2. Protein: Builds and repairs tissues, including the intensity and duration of exercise:
muscles. Vital for growth, recovery, and 1. ATP-PC System (Phosphagen System):
maintaining body structures. Provides immediate energy through the
3. Fat: The most concentrated source of energy. breakdown of phosphocreatine, primarily used in
Important for long-duration, low-intensity short, high-intensity activities (e.g., sprinting,
exercise. lifting heavy weights).
2. Anaerobic Glycolysis (Lactic Acid System):
Fluids and Hydration Breaks down glucose without oxygen, providing
1. Fluids: Essential for maintaining physiological energy for medium-duration, high-intensity
and psychological well-being. Proper hydration is activities (e.g., 400-meter run).
crucial for performance and recovery. 3. Aerobic System (Oxidative System): Uses
2. Water: Transports nutrients and oxygen oxygen to produce ATP through the breakdown of
throughout the body. Key for temperature carbohydrates, fats, and proteins, supporting
regulation and metabolic processes. long-duration, low-to-moderate-intensity activities
(e.g., marathon running).
Micronutrients
1. Vitamins: Play roles in energy metabolism and Adaptations to Exercise
recovery. B vitamins, for example, are important Regular physical activity induces various physiological
for energy production and red blood cell adaptations:
formation. 1. Cardiovascular Adaptations:
2. Minerals: Do not provide energy but are critical • Increased stroke volume and cardiac
for various bodily functions. output.
• Iron: Necessary for red blood cell • Improved capillary density and blood flow
production and a healthy immune system. to muscles.
• Calcium: Important for bone health and • Enhanced oxygen uptake and utilization.
muscle function. 2. Respiratory Adaptations:
• Magnesium: Involved in muscle • Increased lung capacity and efficiency.
contraction and energy production. • Improved respiratory muscle strength.
• Potassium: Helps maintain fluid balance • Enhanced gas exchange and oxygen
and proper muscle function. delivery.
3. Muscular Adaptations:
Respiratory System and Exercise • Hypertrophy (increase in muscle size).
The respiratory system plays a crucial role in exercise by
• Increased muscle strength and
ensuring the body gets enough oxygen and removes
endurance.
carbon dioxide efficiently.
• Enhanced metabolic efficiency.
1. Ventilation: The movement of air into and out of
4. Skeletal Adaptations:
the lungs.
• Increased bone density and strength.
2. Gas Exchange: The exchange of oxygen (O2)
and carbon dioxide (CO2) between the air in the • Improved joint stability and flexibility.
lungs and the blood.
3. Transport: The movement of O2 and CO2 in the Psychological Benefits of Exercise
blood to and from tissues. Exercise also provides numerous psychological benefits:
4. Internal Respiration: The exchange of O2 and 1. Reduced Stress and Anxiety: Exercise
CO2 between blood and tissues. promotes the release of endorphins, which are
natural mood lifters.
Key Functions: 2. Improved Mood and Self-Esteem: Regular
• Regulation of Blood pH: By controlling CO2 physical activity can lead to better mental health
and self-confidence.
levels.
3. Enhanced Cognitive Function: Exercise
• Voice Production: Air movement across the
improves brain health, enhancing memory and
vocal cords.
cognitive abilities.
• Olfaction: Smell receptors in the nasal cavity.
4. Better Sleep: Physical activity helps regulate
• Protection: Filtering and warming air, and
sleep patterns and improve sleep quality.
defending against pathogens.

Musculoskeletal System and Exercise

The musculoskeletal system provides the structure and
mechanics for movement and physical activity.
MAJOR 4 | Principles, Motor Control, and Learning of Motor Coordination
Exercise, Sports, and Dance Motor coordination is the ability to sequence muscle
responses in a timely fashion to respond to displacements
Motor Control of the center of gravity within the base of support. This
Motor control is the ability to maintain and change posture involves the integration of sensory information and motor
and movement, resulting from a complex set of neurologic commands.
and mechanical processes. It involves the study of
neurophysiological and behavioral processes affecting the Eye-Head Stabilization
control of skilled movements. Eye-head stabilization requires the visual system to
provide accurate information about the surrounding
Hierarchic Theory environment during movement and gait. This coordination
The Hierarchic Theory is the most traditional theory, is crucial for balance and spatial orientation.
suggesting a relationship between the maturation of the
developing brain and the emergence of motor behaviors Sensory Organization
seen in infancy. It proposes that higher brain centers Sensory organization involves the integration of sensory
control lower ones, and motor development follows a inputs used for posture and balance, including:
predictable sequence from reflexes to voluntary control. • Visual System: Provides information about the
environment and spatial orientation.
Righting Reactions • Vestibular System: Relays input to the brain via
Righting reactions are responsible for orienting the head structures within the inner ear whenever the head
in space and keeping the eyes and mouth horizontal. moves, helping maintain balance.
These reactions help maintain proper body alignment and • Somatosensory System: Combines touch and
posture during movement. proprioceptive information received from being in
contact with the support surface and from joint
Protective Reactions positions.
Protective reactions involve extremity movements that
occur in response to rapid displacement of the body by Vision
diagonal or horizontal forces. These reactions help Vision is critical for the development of balance during the
prevent falls and protect the body from injury. first three years of life. It provides essential feedback for
coordinating movements and maintaining equilibrium.
Equilibrium Reactions
Equilibrium reactions are the most advanced postural Vestibular System
reactions and are the last to develop. They help maintain The vestibular system includes structures within the inner
balance by compensating for changes in the body’s ear that detect head movements and provide information
position and center of gravity. about balance and spatial orientation.

Feedback Somatosensation
Feedback is a fundamental characteristic of systems Somatosensation combines touch and proprioceptive
models of motor control. It involves the use of sensory information from the body’s contact with support surfaces
information to make adjustments during movement. There and joint positions, playing a key role in maintaining
are two types: balance and posture.
• Intrinsic Feedback: Information received
naturally through sensory systems. Motor Learning
• Extrinsic Feedback: Information provided by Motor learning is the study of the acquisition of motor skills
external sources, such as a coach or a device. as a result of practice and experience. It involves
processes that bring about a permanent change in motor
Components of the Postural Control System performance.
Postural control involves both posture and movement,
representing the interaction of various biological and Adams’ Closed-Loop Theory
mechanical systems, including the musculoskeletal and Adams’ Closed-Loop Theory is based on computer
neurologic systems. models where feedback plays a role in either triggering or
modifying an initial movement. It emphasizes the
Limits of Stability importance of sensory feedback in learning and
Limits of stability refer to the boundaries of the base of performing motor skills.
support in any given posture. Understanding these limits
helps in maintaining balance and preventing falls. Schmidt’s Schema Theory
Schmidt’s Schema Theory addresses the limitations of
Environmental Adaptation Adams’ theory by proposing that movements are stored as
Our posture adapts to the environment in which the generalized motor programs, which can be adapted to
movement takes place. For example, we change our different situations with minimal cognitive involvement.
stance when riding on a moving bus without anything This theory explains how complex movements like walking
stable to grasp, demonstrating how the body adjusts to are learned and executed.
external conditions.
Motor Development
Musculoskeletal System Motor development is the study of the origins and changes
The musculoskeletal system is one of the major systems in movement behavior throughout the lifespan. It includes
contributing to postural control and balance. It includes the progression from simple reflexes in infancy to complex
bones, muscles, and joints, which work together to motor skills in adulthood.
support movement and stability.
Fundamental Motor Skills
Predictive Central Set 1. Walking: Involves the transfer of weight from one
Predictive central set is a component of postural control foot to the other while moving forward.
best described as postural readiness. It involves preparing 2. Running: Similar to walking but with a flight
the body for movement based on previous experiences phase where both feet are off the ground.
and anticipatory adjustments.
 3. Jumping: Varies based on the goal, such as 3. Confidence: Belief in one’s ability to perform
jumping for distance or height. tasks successfully.
4. Hopping: Involves pushing off the ground from 4. Mental Imagery: Visualizing movements to
one foot and landing on the same foot. enhance performance.
5. Leaping: A long step forward to cover distance or
clear an obstacle.
6. Skipping: A combination of a step and a hop, with MAJOR 5 | Philippine Traditional Dances
alternating feet.
7. Sliding: A sideways movement shifting the body Dance – the movement of the body in a rhythmic way,
weight in the direction of the slide. usually to music and within a given space, for the purpose
8. Galloping: Similar to sliding but performed in a of expressing an idea or emotion, releasing energy, or
forward direction. simply taking delight in the movement itself.
9. Bending: Movement at the joints bringing body
parts closer together. Folk Dances tell us much about the country and its people,
10. Stretching: An extension or hyperextension at relating the traditions, ideas, superstitions, and events of
the joints, opposite of bending. daily living of people in a certain locality.
11. Twisting: Rotation of the body or body part
around its axis while maintaining a fixed base of Folk Dancing is the oldest form of the dance, probably one
support. of the earliest forms of communication.
12. Turning: Rotation of the entire body in space.
13. Pushing: Forceful action increasing the distance Dance is the expression of oneself through rhythmic
between the body and an object. movement.
14. Pulling: Forceful action decreasing the distance
between the body and an object. Folk dance is the traditional dance of a given country
15. Swinging: Circular or pendular movement of a which evolved naturally and spontaneously with everyday
body part or the entire body around a stationary activities, e.g., occupations, customs, festivals, rituals,
center point. and innumerable themes common to all people
16. Throwing: Involves using the underhand, everywhere.
sidearm, or overhand pattern to propel an object.
17. Catching: Using hands to stop and gain control National Dances – These are the traditional dances
of an object. throughout the Philippines with a common basic
18. Kicking: Imparting force to an object using the movement or pattern but with slight variation.
foot and leg.
19. Striking: Using a body part (e.g., hand) or an Local or Regional Dances – These are dances found in
implement to apply force to a stationary or moving certain localities or regions only.
object.
Occupational Dances – depicting actions of certain
Advanced Motor Skills in Sports and Dance occupation industry or human labor.
1. Agility: The ability to change direction quickly and
efficiently, essential in many sports. Religious or Ceremonial Dances – performed in
2. Balance: The ability to maintain the center of connection with religious vows and ceremonies.
gravity over the base of support.
3. Coordination: The harmonious functioning of Comic Dances – depicting funny movements for
muscles in executing movements. entertainment.
4. Speed: The ability to move quickly across the
ground or move limbs rapidly. Game Dances – with play elements (dance mixers).
5. Power: The ability to exert force quickly,
combining strength and speed. Courtship Dances – depicting lovemaking.
6. Flexibility: The range of motion around a joint,
important for preventing injuries and enhancing Wedding Dances - performed during wedding feasts.
performance.
7. Endurance: The ability to sustain prolonged Festival Dances – suitable for special occasions or any
physical activity, involving cardiovascular and social gathering.
muscular endurance.
War Dances – showing imaginary combat or duels.
Motor Control in Dance
Dance requires precise motor control and coordination, Fast or Active – with fast energetic movement.
integrating multiple sensory inputs and motor outputs to
achieve fluid and expressive movements. Key aspects Moderate – Slow – Slow and Fast
include:
• Timing: Synchronizing movements with music or Square or Quadrille – Long Formation – (two or more
other dancers. parallel lines)
• Spatial Awareness: Understanding and
navigating space effectively. Set – consisting of two or more pairs as a unit, partners
• Expressiveness: Using movement to convey facing each other or standing side by side.
emotions and narratives.
• Technique: Mastery of specific movement Flight of the Idaw – this dance is an artistic combination of
patterns and styles. mountain courtship weddings come from the northernmost
section of the Mountain Provinces.
Psychological Aspects of Motor Learning and Control
1. Motivation: The drive to practice and improve Ragragsakan – literally means happy, is a work dance of
skills. the Kalinga women as they carry baskets on their heads.
2. Focus: The ability to concentrate on tasks and
ignore distractions. Idudu – the Itneg men raise up their babies with singing
and dancing while their women till the fields.
La Jota Moncadena – the jota encompasses a variety of adapted to the tastes and needs of a colonial society and
Spanish influenced dances accompanied by the use of the conditions of a tropical archipelago.
bamboo castanets, held loosely and unstrung.
Dances of the Muslim Groups- Common to their dances
Aray – a dance whose words are sung in “Chabacano- are the use of fingers to express feelings and emotions.
ermitense,” a hybrid of Spanish that was only spoken in
the Ermita district before the turn of the century and today Dances of the Lesser Known Groups/Ethnic Dances- The
is extinct. lesser known groups are ethnic groups living in different
locations in the country that are untouched and never
Sayaw sa Bangko – this dance is native to the barrio of been influenced by the Westerners. Tribal groups believed
Pangapisan, Lingayen, Pangasinan, and demands skill in “shamans” or spirits which are primarily reflected in
from the performers who must dance on top of a bench most of their dances.
roughly six inches wide.
Dances of the Countryside- Commonly performed by
Sakuting - portrays a mock fight using sticks to train for ordinary groups of people depicting daily activities.
combat. Dances were light and more informal.

Subli - derived from two Tagalog words, subsub (stooped) Binasuan – a dance that requires skill in balancing glasses
and bali (broken). Hence the men are stooped throughout of wine on the top of the head and one on each hand.
the dance and appear to be lame and crooked, while the
women dance with hats. Bulaklakan – a dance using arches festooned with
flowers.
Pagtatanim, Paggapas, Pagbabayo, Paggigiik –
Pagtatanim (rice planting) displays the tedious work of Karatong – bamboo noisemakers played by Cuyunen men
bending the body and stooping forward for almost the to accompany gaily dressed ladies in a boisterous street
entire day while planting rice, Paggapas (harvesting) is parade.
danced when the palay (rice) is ready for harvest,
Paggigiik (threshing) is also a dance done by threading Maglalatik – a playful dance of young men beating
the harvested palay to separate the grain from the stalks, coconut shells, reflective of a mock battle over the “latik”
Pagbabayo (pounding rice) where all barrio folks gather to or coconut residue.
celebrate and taste the fresh grain.
Pandango sa Ilaw - a dance that requires skill in balancing
Sinulog – is a ceremonial dance performed by the people glasses of Tinghoy lamps, one on the top of the head and
of San Joaquin Iloilo during the feast of San Martin. one on each hand.
Paseo de Iloilo – also known as Andaluz, for its province
of origin, this is one of the most sophisticated courtship Oasiwas – a dance using lighted glasses wrapped in
and flirtation dances of the Spanish era. scarves and swayed like beacons for the homecoming of
the fisherman.
Tinikling – honored as the Philippine National Dance,
Tinikling is a favorite in the Visayan islands, especially on Pasikat sa Baso - a Pangasinan dance that requires skill
the islands of Leyte. in balancing glasses of wine on the head and hands while
on top of the bench.
Pandanggo sa Ilaw – this popular dance of grace and
balance comes from Lubang Island Mindoro in the Visayas Salakot – a wide-brimmed hat used to protect Filipinos
region. from the heat and rain.

Dugso – the Bukidnon from northeastern Mindanao Subli – a dance from the province in Batangas that reveals
perform this dance as entertainment for the deities to the reverence given by the performers to a wooden cross.
make them feel comfortable during the fiesta.
Tinikling - derived from the long-legged Philippine bird
Kapamalong-malong – also called Sambi sa Malong, this called “tikling” trapped from the bamboo poles. Bati - a
Maranao dance shows the many ways of donning the dance performed during Easter Sunday.
malong, a tubular circle of cloth used as a skirt, shawl, or
mantle. Gayong gayong - a Game dance.

Kahimuan – “Merrymaking” is a dance of celebration Binislakan – Which means sticks, is a Pangasinan dance
during harvest time, weddings, and other special that bears the Chinese Influence.
occasions.
Pabirik – Depicts the stages of gold panning.
Pangalay ha pattong – also called Vinta, this dance is
named for the picturesque boat with colorful sails that glide Kalapati – depicts the movements of doves.
across the Sulu Sea.
Inalisan - a lively festival dance from Nangalisan, Laoag,
Singkil – this dance takes its name from the bells worn on Ilocos Norte, Inalis means to transfer from one place to
the ankles of the Muslim princess. another.

Dances of the Cordillera Groups- they used metal gongs Pantomina – a very popular wedding dance in the Bicol
called ganza and other percussive instruments to regions.
accompany their dances during rituals, festivities, and
other social gatherings. Sinalampati – a dance from Tanjau, Negros Oriental which
depicts the actions of mother doves fondling, caressing,
Western Influenced Dances- in no time, dances from and feeding their young.
Spain, France, and other European countries, such as the
jota, balse, pandanggo, habanera, escotis, mazurka, Katsutsa – a very interesting courtship dance from San
paseo, marcha, and paso doble, were adopted and Pablo, Laguna.
 Hop – a spring from one foot landing on the same foot in
Sayaw Ed Tapew na Bangko – A dance which means place or in any direction. The other foot may be raised in
“Dance of a Bench”, a lively and skillful dance from the any direction (in front, in rear, sideward, or across).
barrio of Pangapisan, Lingayen, Pangasinan.
Inside Foot – the foot near one’s partner when they stand
Binigatbigat – a courtship dance from Bangued, Abra, side by side.
portraying a story of a boy who is very much in love with a
girl. Inside Hand – the hand near one’s partner when they
stand side by side.
Abrasete – The girl at the right side holds the R arm of the
partner with her L hand, free hands down at the sides. This “Jaleo” – partners turn once clockwise (with R elbows
term is of Spanish origin and is used in Rigodon and in almost touching) or counterclockwise (with L elbows
other dances. almost touching) using walking or any kind of dance step.
The hands near each other are on waists. This is a
Arms in Lateral Position – both arms are on one side; Tagalog term but of Spanish origin.
either right or left; shoulder, chest, or waist level.
Jump – spring on one foot or both feet, landing on both in
Arms in Reverse “T” – arms are horizontally by the side, any direction.
elbows bent at right angles, forearms parallel to the head,
palms forward or facing inward, fists loosely closed. “Kumintang” – moving the hand from the wrist either
clockwise or counterclockwise.
“Bilao” – to turn palms of hands up and down alternately,
hands at waist level in front, elbows close to the waist. “Kunday-Kunday” – same with kumintang but done twice
at a faster tempo.
Brush – with weight on one foot, the other hits the floor
with its ball or heel. Leap – a spring from one foot, landing on the other foot in
any direction (forward, sideward, backward, or oblique.)
Cabeceras – couples occupying the length of the hall
when dancers are in square formation, also known as the “Masiwak” – to turn the hand from the wrist halfway
head couple. clockwise then raise and lower the wrist once or twice.
This is an Ibanag term.
Clockwise – like the motion of the hands of a clock. R
shoulder is toward the center of an imaginary circle. When Outside Foot – the foot away from one’s partner when they
facing center, the movement is toward the right. stand side by side.

Counterclockwise – the reverse direction of clockwise. L Outside Hand – the hand away from one’s partner when
shoulder is toward the center of an imaginary circle. When they stand side by side.
facing the center, the movement is toward the right.
“Panadyak” – to stamp in front or at the side with R (L) foot
Costados – couples occupying the width of the hall when and tap with the same foot close to the L (R) foot, the
dancers are in square formation, also known as side pairs. weight of the body on L (R) foot. This is a Tagalog term.

Crossed Arms – partners are facing each other or standing Place – to put the foot flat on the floor in any direction
side by side, the girl at the right of the boy. They join their without putting the weight of the body on it.
L hands together and their R hands together; either R over
L or L over R hands. Pivot – to turn the ball, heel, or whole foot, on a fixed place
or point.
Cut – to displace quickly one foot with the other, thus
completely taking off the weight of the body from the “Patay” – to bend the head downward and to support the
displaced foot. forehead with the R (L) forearm or with the crook of the R
(L) elbow while the L (R) hand supports lightly the palm of
Do-Si-Do – Partners facing each other exchange places the R (L) hand. This is usually done with the L (R) foot
passing either right to right or left to left shoulder without pointing in rear and knees slightly bent. This is an Ilocano
turning. term and the movement is commonly found in Ilocano
dances.
Draw – to pull one foot along the floor close to the other
which has the weight of the body. The weight may or may Point – to touch the floor lightly with the toes of one foot,
not be transferred. the weight of the body is on the other foot.

Free Foot – the foot not bearing the weight of the body. “Salok” – swinging the arm downward-upward, passing in
front of the body as in scooping; the trunk is bent forward
Free Hand – the hand not placed anywhere or not doing following the movement of the arm doing “salok.”
anything.
“Saludo” – partners bow to each other, to the audience, to
Hands on Waist – place hands at the waistline (at the the opposite dancer, or to the neighbors with feet together.
smallest part of the trunk), knuckles in, fingers pointing in This term is of Spanish origin and is used in almost all
the rear. Philippine dances.

“Hapay” – to flourish or offer a handkerchief, hat, or glass “Sarok” – cross the R (or L) foot in front of the L (or R),
of wine to somebody as a sign of invitation. bent the body slightly forward and cross hands down in
front with R (or L) over L (or R).
“Hayon-Hayon” – to place one forearm in front and the
other behind the waist alternately. Set – a dance formation like a square or a unit formation
composed of two or more pairs.
Slide - to glide foot smoothly along the floor. The 2. The Task demands
movement may be finished with or without a transfer of 3. The Environment in which the movement will be
weight. performed.

Stamp – to bring down the foot forcibly on the floor with or Genetic - Inherited, Similar across species.
without transferring weight.
Learned - Not inherited, long time to learn.
Star with Right Hand – four or more people join R hands
at center and circle around clockwise using walking or any Action - Function includes levels of body and object
kind of dance step. manipulation.

Star with Left Hand – same as “star with R hand” but Environment - Context includes levels of variability.
joining L hands and turning counterclockwise.
Nature What Determines Performance? - "Athletes are
Step – to advance or recede by raising or moving one foot born not made."
to another resting place. There is a complete transfer of
weight from one foot to another. • Relate performance to abilities and It’s all about
your parents.
Supporting Foot – the foot that carries the weight of the
body. Tap – to touch the floor momentarily with the ball of Nurture What Determines Performance? - "Athletes are
the foot. made, not born."
• Relate performance to skills and It’s all about
Walk – a series of steps. practice.

Whirl – to turn fast by executing small steps in place. Abilities - inherited, relatively enduring stable traits of
individuals that support various activities/skills.

MAJOR 6 | Applied Motor Control and Learning of Single Global Ability - early viewpoint was humans had
Exercise, Sports, and Dance one singular ability as a basis for all skill performance =
general motor ability.
Skill - "ability to bring about some end result with
maximum certainty and minimum outlay of energy, or of Tradition - inherited knowledge from predecessors,
time and energy." accepted as truth.

Open Skill - one for which the environment is variable and Trial and Error - early problem-solving of attempting
unpredictable during the action. solutions and evaluating results.

Closed Skill - one for which the environment is stable and Cardiorespiratory endurance is the ability of the heart and
predictable. lungs to function efficiently and effectively over a
prolonged period of time.
Discrete Skill - Usually has an easily defined beginning
and end, often with a very brief duration of movement. Muscular strength and endurance are the ability of the
muscle group to contract against resistance for a
Continuous Skill - Has no particular beginning or end, the prolonged period of time.
behavior flowing on for many minutes.
Flexibility is the functional capacity of the joint to move
Serial Skill - Often thought of as a group of discrete skills through a normal range of motion.
strung together to make up a new, more complicated
skilled action. Body composition is the relative percentage of the muscle,
fat, bone, and other tissues that comprise the body.
Law of Effect - actions with rewarding consequences are
repeated, actions with unpleasant consequences are not. Agility is the ability to change and control the direction and
position of the body while maintaining a constant, rapid
Franklin Henry - "father of Motor Skills Research" 1960s. motion.
Used psychological techniques, careful measurement, lab
apparatus, & simulated sporting activities. Balance is the ability to control or stabilize the body when
a person is standing still or moving.
Gross Motor Skills - require people to use large
musculature to produce actions, such as fundamental Coordination is the ability to use the senses together with
motor skills. body parts during movement.

Fine Motor Skills - require greater control of small Speed is the ability to move your body or parts of your
muscles. body swiftly.

Motor Skill - primary determinant of movement success is Power is the ability to move the body parts swiftly while
quality of movement. Less emphasis given to perceptual applying the maximum force of the muscles.
& decision-making aspect of task.
Reaction Time is the ability to reach or respond quickly to
Cognitive Skill - nature of movement less important to what you hear, see, or feel.
success than decision or strategy about which movement
to make. Thinking In Siegler's view - thinking is information
processing.
Evaluating Skills
1. The Person - individual ability, maturation,
experience, background, motivation, etc.
Change Mechanisms Siegler argues that in information Squash Tennis is basically played on a squash court with
processing the main focus should be on the role of a tennis ball and tennis rackets.
mechanisms of change in development.
Tennis Polo is an outdoor sport that resembles lacrosse
Encoding is the process by which information gets into in many ways.
memory.
Sticke (or Sticke Tennis) is played on an indoor court
Self-Modification. The contemporary information- similar to real tennis. It is played with tennis rackets and a
processing approach argues that, as in Piaget's theory of depressurized tennis ball.
cognitive development, children play an active role in their
development. Squash is one of the most well-known racket sports in
many countries. It is played in an enclosed court with a
small hollow rubber ball whose bounce is relative to its
MAJOR 7 | Individual and Dual Sports (Racket Sports, temperature.
Athletics, Martial Arts, and Arnis)
Hardball Squash is mostly played in North America. It is
TRACK AND FIELD ATHLETICS, commonly known as seeing a decline in popularity in the modern era. It is very
athletics or track and field, is a collection of sports events similar to standard squash, with the main difference being
that involve running, throwing, and jumping. The name that the ball is much harder.
"athletics" is derived from the Greek word "athlos,"
meaning "contest." Racquetball is one of the most popular racket sports in
the US. It is played on an enclosed court similar to a
Field Events: Field events include jumping events and squash court, but without a tin. The court is also longer
throwing events. The jumping events are the high jump, than a squash court.
long jump, triple jump, and pole vault. The throwing events
are the shot put, in which a heavy metal ball (called the Racketball is the UK version of racquetball. The main
shot) is thrown as far as possible; the hammer throw, in difference is that it is played on a squash court with a tin.
which a heavy metal ball attached to a wire and handle is
thrown; the javelin, in which a spear-like object made of Racquets was where it all started. Racquets was the
metal or fiberglass is thrown; and the discus, in which a historic game played at Harrow School in England. It is
heavy disc is thrown. played with a hard rubber ball and wooden rackets.

Badminton is a sport very much like tennis and is played Ball Badminton is a variant of badminton that is very
using rackets specific to that sport. popular in India. It is played with a ball made out of wool,
making the ball light and slowing it down considerably
Table Tennis is an enjoyable sport but can be highly through the air.
competitive. Each player tries to outscore their opponent
through the use of skill, strength, speed, stamina, and Speedminton (or Crossminton) is another sport derived
strategy. from badminton.

Lawn Tennis, most commonly known as tennis, has been Table Tennis is played on a hard table divided by a net. A
the reference for other sports such as table tennis and small, light ball and paddles are used.
badminton because of its popularity. This sport can be
played in singles, doubles, or mixed doubles. Basque Pelota is played on an enclosed court, and a
bouncy rubber ball is struck against the wall using the
Pickleball was created for all ages and skill levels. hand.

Racket sports as a collective are the most played sports Fives is an English game. Although it has not grown out
in the world. of pelota, it is very similar.

Tennis can be played either indoors or outdoors on Frontenis is played on an enclosed court that is quite a
various surfaces, which adds to its appeal. bit bigger than a squash court.

Real Tennis is played indoors on an enclosed court. The Jai Alai players hold something called a cesta, which is
court is split into two halves – the ‘service’ side (from which like a large hand-held basket to throw the ball. The action
you serve) and the ‘hazard’ side, which is where you of the players resembles lacrosse in many ways.
receive the serve.
Pickleball is achieving ever-increasing popularity,
Soft Tennis differs from normal tennis in that it uses a soft particularly in the USA.
rubber ball, which is less hard than traditional tennis balls.
Pitton is a hybrid between pickleball and badminton. It is
Platform Tennis is a sport that can be played in a small played on a pickleball court and with pickleball paddles.
area, on any type of terrain, and at all times of the year.
Paleta Fronton was developed in Peru just after the
Paddle Tennis is played on a smaller court than tennis, Second World War. It can be played either indoors or
without doubles lines. However, the dominant format of outdoors.
the game is doubles, although it is possible to play singles
as well. Matkot / Frescobol is popular on the beaches of Israel
and is starting to be played outside of this country as well.
Paddle tennis is gaining popularity, particularly in the
Middle East and Egypt. Pelota Mixteca could be potentially thousands of years
old. It is a team racket sport, which is quite unusual.
Padel is another sport that has grown out of tennis and is
very similar to paddle tennis or platform tennis.
Beach Tennis is one of the most played racket sports in • Dodge, when viewed as a non-locomotor
the world, with approximately half a million global movement, refers to shifting the body to avoid
participants. something, such as an approaching ball.
• Balance is being able to keep all forces affecting
Speed-Ball is very similar to the backyard game of the body equal.
swingball. Speed-Ball was invented in Egypt in 1961. • Counterbalance is a specific aspect of balance
that requires all elements to be actively
Qianball is a Chinese racket sport that is similar in some participating in creating a stable condition.
ways to tennis or squash. • Counter tension is simply reversing the direction
of the force application.
Racketlon is a bit like the Iron Man of racket sports. It is
not so much a sport by itself but a conglomeration of Types of Walks and Runs:
several games into one – a bit like the decathlon. • Walk: An alternate stepping action with arm-leg
opposition in the sagittal plane; and foot-foot in
Tamburello is an ancient racket sport from Italy. It was the frontal plane.
invented during the 16th century in the northern provinces. • Crawl (or climb): Alternating right and left-side
ipsilateral arm-leg movements.
• Bear walk: Walking on hands and feet with the
MAJOR 8 | Movement Education belly facing the ground.
Movement Education is a strand of teaching aimed at • Crab walk: Walking on hands and feet with
educating individuals to develop their motor skills through buttocks facing the ground.
physical movement. It aims to help individuals improve • Run: Steps (alternating right, left, right, left, and
their motor skills. so on) with arm-leg opposition at a fast pace.
• Leap: An elongated run.
FRANCOIS DELSARTE - Developed what he termed
• Hop: Involves a one-foot takeoff and a landing on
applied aesthetics and focused his work on the arts.
the same foot.
• Introduced the idea of parallelism in movement –
• Skip: Alternates step-hop combinations.
the simultaneous motion of two body parts in the
• Jump: Involves a two-foot takeoff and two-foot
same direction and in succession.
landing, a two-foot takeoff and a one-foot landing,
or a one-foot takeoff and a one-foot landing.
LISELOTT DIEM - The college taught a “natural approach
• Gallop: Moving forward using a continuous
to teaching children to move effectively in all kinds of
pattern of stepping with the lead foot followed by
situations.”
bringing the rear foot up next to the lead foot.
RUDOLF VON LABAN - Considered by most as the true • Slide: Moving sideways using a continuous
pioneer of movement education. pattern of bringing the rear foot up beside the lead
foot.
• Critical contribution: Theory of Movement –
focusing specifically on the concept of effort.
Types of Throws and Catches:
• He believed that the body was an instrument of
• Throw: The use of the hand to release an object,
expression.
sending it into the air.
• Expressive movement – communicates
• Roll: Different from throwing in that the object is
ideas in dance or other forms of artistic
made to move across the supporting surface
expression.
rather than through the air (e.g., a bowling ball).
• Functional movement – movements
• Strike: Involves forceful contact, often a collision
that serve a purpose in everyday life such
between an implement and a ball.
as sports and games. A stretch extends or
• Kick: Can also be a strike; it is done with the foot.
lengthens the body. A swimmer stretches
to touch the wall at the end of a race. • Volley: Involves making contact with an airborne
object where the intent is to direct the object with
Types of Movement: accuracy and a light touch.
• A curl involves some type of flexion or bending at • Catch: Involves grasping one object, whereas
the joints. Bringing the hand in to scratch the nose collecting involves gaining control of an object
requires the person to bend the elbow. moving along the ground to redirect it.
• A twist is not the same as a turn or spin. In a • Trap: Similar to a catch, but involves holding the
twisting action, one end of the body is fixed or ball between two things (one inanimate), such as
turns in the opposite direction of the other part of trapping a soccer ball between the knee and the
the body. ground.
• A turn can be clearly identified when the base of • Dribble: Occurs when traveling with an object that
support for the person shifts to face a new is repeatedly contacted by hands or feet.
direction. • Carry: Occurs when traveling with an object held
• A spin is when the entire person moves like a toy in the hands.
top around a central axis.
• A swing also involves rotation, but the rotation Movement Concepts:
occurs only at one end of the body, which is fixed. • Self-space or general space: Where the
• A push involves exerting force away from the movement occurs.
body, whereas a pull works to bring the resistance • Forward: Moving toward the direction one is
toward the body. facing.
• Rise and sink are opposites: elevating the body • Backward: Moving in the direction the back of the
(rise) versus lowering the body (sink). body is facing.
• Gesture can refer to a feeling or mood expression • Levels: Describe how high or low the movement
using movement as well as to a movement made occurs.
when attempting to maintain balance. • Straight pathway: Moving in a direct line.
• Curved pathway: Moves in an arch or semicircle.
• Zigzag pathway: Moves in a crisscross manner.
 • Sagittal plane: Divides the body into right and left • Matching: Very similar to mirroring, except that
sides. the two people are facing in the same direction.
• Frontal plane (coronal plane): Divides the body • Contrasting: Movement that is the opposite of, or
into front and back sections. different from, another; when one moves up, the
• Transverse plane (horizontal plane): Divides other moves down.
the body into top and bottom sections. • Unison: Movement at the same time, like
• Force category: Addresses how much tension synchronized swimmers who are perfectly in
there is in the movement. unison.
• Flow category: Addresses how continuous or
fluid the movement is. Bound (stoppable) and free Movement Phases:
(ongoing) are the two elements of flow. • Reflexes: Neutrally predefined movements
• Focus category: How effort is used in space. triggered by a stimulus.
Direct force is energy that is very focused and • Movement patterns based on reflexes:
penetrating. Indirect focus: A clean dive into a pool Automatic patterns incorporated into a movement
causing little splash exhibits direct energy; sequence, such as those used in walking,
whereas a belly flop exhibits indirect energy. pretension, and maintenance of postural stability
of the body against gravity.
Group Dynamics: • Inter task movement sequences: A transition
• Solo: A child working by himself in a phase between early reflex-based movements
demonstration or performance capacity. and voluntarily controlled movements.
• Alone in a mass: A child moving independently in • Intra task movement sequence: The child
her own personal space among other children acquires and refines movements within clearly
who are often also working independently. defined movements such as walking, running,
• Partners, even groups, and uneven groups: jumping, catching, and throwing.
Important organizational tools. It is critical at the • Complex movement skills: Learned movement
beginning of the academic year for children to sequences such as those used in ballet,
learn how to find and work with a partner or one windsurfing, gymnastics, cricket, and tennis.
other child.
• Individual to group: An arrangement in which
one person relates to a group of others. MAJOR 9 | International Dance and Other Forms
• Group to group: Commonly seen in team sports
(e.g., one basketball team playing against Zat Pwe - A famous theatrical dance performance held in
another). Burma that takes place outdoors and lasts all night.

Positional Relationships: Bharata Natyam is the oldest dance in the world that is
• Above/below: Refers to being on top or beneath. still performed today.
• Over/under (moving): Also suggests on top of or
beneath, but the person is not stationary. Mudras - Hand gestures that have recognized meanings,
• Inverted: Upside down or having the head below often representing animals, plants, or feelings.
other body parts.
• Mount/dismount: Getting onto or off of an object Natya represents the dramatic quality.
such as a bench or beam.
• In front of/behind: Understanding the positional Nritta - The rhythmic aspect of the dance.
relationships of sending an object ahead of a
team member (in front of) to achieve a successful Nritya - Involves the expressive possibilities, conveying
pass is beneficial for scoring in a game. rasa (sentiment) and bhava (mood) through facial
• Beside: Generally near the side of another expression and bodily gestures.
person.
• Alongside: Very close to, or right next to, a Chinese Fan Dance is a simple but interesting dance
from China suitable for girls.
partner as in a dance that requires them to hold
hands.
Kabuki Drama - Derived from rustic dances and the
• Through: Moving from one side of a barrier or
popular dances of folk and festivals.
plane to the other side.
• Surround: The parachute and then place their
Mai - Elements taken over from the severely beautiful and
hands in an overhand grip as they prepare to lift
ancient Noh plays.
the parachute to various levels.
• Moving around: In a circular motion (different
Odori - The popular style taken from folk art.
from surround).
• Support: Describes the person or object that is Furi - Realistic mime movements and gestures introduced
holding something up, whereas supported (still) from daily life.
is the one who is being held.
• Lift and lifted: Similar to support/supported; Bon Dance is a Japanese folk dance performed during
however, lift indicates the action of moving the the blooming of the cherry blossoms or during a full moon.
person or object up.
• Meet: Describes two square dancers coming Japanese Parasol Dance is an easy, very colorful dance
forward to bow to each other, and part describes for girls. It is customary for Japanese girls to use umbrellas
the two dancers moving backward to their original for rain or shine.
positions.
• Near to and far from: Describe the distance Trance dances blend superstitions with Buddhist, Hindu,
between objects or people in general space. and Islamic beliefs.
• Mirroring: Another person’s movement, the
person is often facing the other person.
Barong - A theatrical dance form performed on the Tropanka is a Bulgarian stamping dance.
Indonesian island of Bali, where dancers in a trance act
out a legendary battle between a dragon and a witch. Varsovienne is a delightful German dance for girls.
Iakon - A theatrical dance form exclusively for women,
whose libretti come from both legendary and historical Jarabe Tapatio or Mexican Hat Dance of Mexico.
sources.
Los Moros is a relic of Spanish occupation, a dance
Ritual dances connect the material world to the usually given by four men, whose leader is identified as
supernatural. St. James.

Life cycle dances celebrate birth, baptism, marriage, and Los Viejitos (the little old men) is danced by young men
death. who disguise themselves with masks and lean on sticks.

Occupational dances transform life defenses and work Los Inditos (the little Indians) is a maypole dance. The
into celebratory dances. dance performed in May is presided over by the "senior"
(Our Lord) of Chalma, and offerings of eggs, necklaces,
Arkadsky is a very lively dance for big men due to the beads, and flowers can be made after each dance.
characteristic gestures of the arms and the energetic
steps inherent among Russian dancers. La Costilla is a popular couple dance among the
rancheros of Mexico. "Costilla" is an affectionate term
Bavarian Landler is a traditional dance of farmers in used in Mexico for wives.
Alemania.
La Cucaracha means "the little cockroach" and is a dance
Barbary Bell is an old-fashioned country dance among known all over Mexico.
the village people in England.
La Virgencita means "the little maiden" and is a dance
Bleking is a vigorous dance named after the province of popular in Mexico.
Bleking in Sweden, where it is popular among the
peasants. Minuet is a lively dance in triple meter where small steps
were an essential part of the dance. It gained popularity
Czardas - Csarda or Czarda means "village inn". The during the time of King Louis XIV, the Sun King.
Czardas derived its name from the peasant dances
performed outside the village inns. Carole - A dance involving song and simple dance steps,
perpetuating the most ancient of social dance forms.
Cshebogar is a Hungarian "grief dance”.
Estampie - A dance where the man and the woman hold
Danish Dance of Greetings is a simple dance showing hands and move forward side by side.
the national traits of the Danish people as friendly, kind,
and helpful. Pavane - A slow, dignified dance.

Dutch Couple Dance is a humorous dance of Holland Galliard - A lively dance for young people.
depicting how the boy teasingly asks for a bite from an
apple. Courante - A pantomimic dance suggesting courtship,
with a fast tempo.
Highland Fling is a vigorous folk dance from Scotland
especially adapted for boys. Sarabande - A combined song and dance, originally
thought to be indecent due to its physical frankness and
Irish Lilt is a very lively dance especially suitable for girls. unsuitability for respectable people.

Kalvelis is an occupational dance which means "little Gavotte - A mix of the movements of branles and
smith", where the clapping of hands suggests the hammer galliards, transformed into a form of dignified and stately
and the anvil of the blacksmith. grace from its original peasant vitality.

La Petite Ukrainienne - The peasant population of Quadrille - A square dance that emerged during the
Ukraine, sometimes called "Little Russia", is very fond of Napoleonic years in France around 1740.
dancing. This little dance gives a simplified version of how
they do it when fairs or festivals draw them together in Waltz - A close-couple dance initially received with
merrymaking. considerable dismay due to its close hold.

Norwegian Mountain March is a dance from Norway that Mazurka - Originally a Polish round dance, it conquered
depicts mountain climbing, with the boy at the center as both public balls and theatrical dance.
the guide of the two girls behind him.
Polka - A fashionable ballroom dance of tremendous
Oyda is a dance which is a good example of round dances energy.
performed in earlier centuries.
Czardas (Hungary), the Italian tarantella, Russia's gopak,
Puttjenter originated in the province of Westphalia and is and Spain's flamenco.
a popular dance among the peasants of Germany.
Virginia Reel - An ancestor of the square dance, popular
Rheinlander for Three is a German couple dance that during the colonial days in America.
grew out of the youthful enthusiasm and creativity of an
East Prussian youth group. Military Schottische or Barn Dance - A simple and
ebullient dance with foot stamps, slightly refined in
Swedish Clap Dance from Sweden is another example of manner. The "barn dance" was derived from the tune
a round dance in its polished form.
"Dancing in the Barn" when the schottische was first Evaluation and Effectiveness Studies - Can occur
danced to its tune. during a response or after the disaster.
Oh Susanna is an American round dance mixer and is Logistical Constraints - Power and telephone outages
used as a prerequisite to square dancing. affect communication networks and transportation
systems.
Red River Valley is an American dance traditionally
performed with one boy in the middle and two girls in each Sampling - A process of carefully selecting representative
set of three. respondents from the target population who reflect the
characteristics of the population from which they are
drawn.
MAJOR 11 | Emergency Preparedness and Safety
Management Surveillance - Ongoing, systematic collection, analysis,
and interpretation of injuries, illnesses, and deaths for
Disaster - A serious disruption of the functioning of planning, implementation, and evaluation of public health
society, causing widespread human, material, or practices.
environmental losses that exceed the local capacity to
respond. Disaster Epidemiology - The use of epidemiology to
measure the short- and long-term health effects of a
Natural Hazards - Caused by hydro-meteorological, disaster.
geological, and biological hazards.
Disaster Surveillance - An epidemiology tool that
Technological or Human-Induced Hazards - Disasters assesses health effects and monitors the effectiveness of
resulting from human actions or technological failures. relief efforts.

Complex Emergencies - Result from internal or external Morbidity - Refers to the state of being ill or diseased or
conflict, can be slow to take effect, and can extend over a the incidence of illness in a population.
long period.
Mortality - Refers to the incidence of death in a
Infrastructure Damage - May occur to houses, business population.
centers, hospitals, and transportation services.
Mortality Rate - The most important indicator of serious
Human Impact - Injury or death is the most immediate stress affecting a displaced population.
effect of disaster on human health.
Morbidity Surveillance - In a disaster, measures the
Environmental Hazards - During natural or human- disease state of an individual or the incidence of illness in
induced disasters, technological malfunctions may a population.
release hazardous materials into the community.
Mortality Surveillance - The most important indicator by
Direct Health Effects - Caused by the disaster’s actual, which to measure the effect of a disaster on a population.
physical forces.

Indirect Health Effects - Caused by unsafe or unhealthy MAJOR 12 | Philippine Traditional Games and Sports
conditions that develop due to the effects of the disaster
or events that occur in anticipation of the disaster. Physical Education is a process through which an
individual obtains optimal mental, social, and fitness skills
Disaster Epidemiology - The use of core public health through physical activities. It is an integral part of the
capabilities to assess the needs of affected populations, educational program designed to promote the optimum
provide timely and accurate health information to decision- development of the individual physically, socially,
makers, identify risk factors, and improve prevention and emotionally, and mentally through body movement in the
mitigation strategies for future disasters. performance of properly selected physical activities.

Preparedness - Includes the development of plans Biological - The enhancement of an individual's growth
designed to save lives and minimize damage when a and development through body movements.
disaster occurs.
Integrative - Personality integration achieved through
Response - The actions taken to save lives and prevent participation in properly selected activities.
further damage in a disaster.
Social - The provision of opportunities for the individual to
Recovery - Addresses the immediate needs of the acquire desirable social values through participation in
disaster, marks the end of the emergency phase, and physical-social activities.
shifts the focus to recovery efforts.
Physical Development Objective - Deals with the
Mitigation - Sustained action or development of policies program of activities that build physical power in an
that reduce or eliminate risk to people and property from a individual through the development of the various organic
disaster. systems of the body.

Rapid Needs Assessment - Quickly identifies a Emotional Development Objective - Deals with the
community’s basic health needs. development of self-confidence, self-reliance, courage,
and determination through participation in sports-related
Surveillance - Morbidity surveillance detects disease activities.
outbreaks and tracks disease trends.
Mental Development Objective - Deals with the
Epidemiologic Case Studies - Conducted after the accumulation of body knowledge and the ability to think
disaster is over. and interpret this knowledge.
Social Development Objective - Concerned with helping accessories; all that is needed are people to play with and
an individual make personal adjustments, group space to play in.
adjustments, and adjustments as a member of society. Heart and Circulatory System - Regular exercise or
Patintero (Block the Enemy Game) - The game is playing healthy games makes the heart muscles stronger
prepared on the ground by drawing a rectangular field and more efficient.
(usually five to six meters with four parallel lines inside)
using water, a stick, or charcoal to define the boundary. The Respiratory System - Breathing becomes not only
more rapid but also deeper, thus making increased
Karera ng Baong Sangko (Coconut Shell Stilts Race) quantities of oxygen available.
- This game uses coconut shells with strings of abaca rope
inserted into the eyes of the shells. The strings are The Musculature - Healthy games strengthen the
measured to the height of the user. muscles, promote their development, and increase their
efficiency. Stronger muscles lend better support to the
Luksong Lubid (Jump Rope) - This is usually played joints.
outdoors when the weather is good and indoors during the
rainy season. The Skin - The pores of the skin open up during exercise,
resulting in healthier skin due to the more efficient disposal
Taguan (Hide and Seek) - This is played outdoors during of impurities and dirt.
the daytime and on moonlit nights.
Temperature of the Body - The body temperature rises
Kolyahan ng Sarangola (Kite Fight) - The game is during play, promoting the burning up of toxic substances
played by two groups using their kites: either a big one in the body.
(gorion) or a small one (small kite) to engage in the
'kolyahan.' The players try to damage each other's kites
while avoiding damage to their own. MAJOR 13 | Coordinated School Health Program
Coordinated School Health Program - Provides a
Dama (Checkers) - The game is played on a small system designed to address the needs of the whole child
wooden board with 10 squares and 14 end points. by effectively connecting health with education.

Turumpo (Top) - The game is done with ordinary skill in Healthful School Environment - This aspect of the
order to manipulate the top. school health program includes the physical and
psychological environment in which students and faculty
Yoyo - This piece of equipment was not intended for game exist.
purposes but as an instrument for hunting or capturing
animals and as self-defense. The players outwit each School Health Instruction - This area of the school
other by reeling the yoyo continuously without interruption. health program includes information presented to students
in a way that fosters desirable health knowledge, attitudes,
Sipa (Rattan Football) - Like the ball in volleyball, the and practices.
rattan ball is kicked by the players to their opponents, who
kick it back and forth. School Health Services - These programs seek to
promote children's health through screening, intervention,
Palo Sebo (Climbing a Greased Bamboo Contest) - and remediation of various health conditions.
Similar to the 'Pinang' game of Java, Indonesia, this game
is played by young males and generally done in open School Physical Education - A comprehensive physical
spaces during fiestas and other celebrations. education program offers a daily program of activities
based on developing wellness among school-age
Luksong Tinik (Thorn Hurdles) - This game is played students.
outside with players divided into sets, comprising a mother
('inay) and her child ('anak'). The 'it' are two players who School Nutrition and Food Services - This component
sit facing each other, stacking their feet and hands involves training the food preparation personnel and
together, gradually increasing the height while the developing nutritionally sound food programs for the
opponents jump over it. school.

Sunka or Chongca, Sungca, Sunkaan, Sunca, Tsunka School-Based Counseling - This aspect of the program
(Board Game) - A wooden pea-pod-shaped board with seeks to meet the needs of children by providing services
seven small holes in rows on each side, and a big hole on such as assertiveness training, problem-solving, and self-
each end filled with an equal number of "sigays" (small esteem building.
shells).
School Site Health Promotion - Programs for faculty and
Builds Life Skills - Playing conventional games has staff can provide benefits by reducing health costs,
always brought kids together, encouraging teamwork and improving morale, and increasing productivity.
social interaction.
School, Family, Community Health Promotion
Pass Our Heritage - It is equally important to teach our Partnership - An effective strategy for promoting the
kids about our culture and tradition as it is to teach them health of school-age children is the development of
new age concepts. collaborative efforts between community agencies and
schools.
Bridge Generations - Sports is a great connector across
countries, ages, religions, and even socio-economic Administrative Practices for the School Health
statuses. Program - Focuses on the development of optimal
physical, mental, and social health among all
Does Not Require Expensive Gear - Philippine pupils/students, recognizing health as a basic objective of
traditional games like Piko, Luksong Tinik, Saranggola, education.
and many more don't require expensive equipment to play.
Nor do they require any uniform or specific shoes and Responsibilities
Assess Individual and Community Needs for Health Work Hard - The road to success is never easy. Hard work
Education - Emphasis is placed on identifying factors is essential to achieve success.
most responsible for unfavorable health behaviors within Stay Updated - Continuously expose yourself to new
a particular group, such as peer pressure and cultural and interests and ideas outside your immediate activities to
religious factors. improve your methods.

Plan Effective Health Education Programs - Health

educators need to develop detailed plans for the most MAJOR 14 | Personal, Community, and Environmental
effective use of educational resources. Health Education

Implement Health Education Programs - Once an Personal Health is the ability to take charge of your health
educational plan is completed, the health educator needs by making conscious decisions to be healthy.
to present and describe the program to groups such as the
local school board for approval. Developmental Status - The ability to conceptualize a
state of health and the ability to respond to changes in
Evaluate the Effectiveness of Health Education health which are related directly to age.
Programs - Health educators need to demonstrate the
effectiveness of the planned and implemented health Social and Cultural Influences - Each culture has its own
education programs. ideas about health, and often these are transmitted from
parents to children.
Coordinate the Provision of Health Education
Services - Many health education programs involve Previous Experiences - Knowledge gained from
numerous people and are often based within larger experiences in the past helps determine people’s
organizations. definitions of health.

Act as a Resource Person in Health Education - Health Expectations of Self - People’s expectations about
educators should collect and organize general information variations of their level in functioning affect definitions of
to meet routine requests and be aware of community health.
resources for referring more complex requests.
Perception of Self - These perceptions relate to such
Communicate Health and Health Education Needs, aspects of self as esteem, body image, needs, roles, and
Concerns, and Resources - Health educators should be ability.
able to communicate various messages through different
types of media. Physical wellness is the ability to take charge of your
health by making conscious decisions to be healthy.
Qualities
Emotional wellness is a dimension that involves being fully
Stay Motivated - The best teachers work hard to motivate in touch with feelings and emotions regarding yourself and
their students. Motivation is as important as any part of others.
their lesson plan.
Social wellness refers to the idea of being able to develop
Be Organized - Good organization is a habit. Teachers meaningful interpersonal relationships.
should understand that there are no shortcuts to success.
Spiritual wellness revolves around the development of
Be Consistent in Relations with Students - Consistency your own personal belief system and adherence to that.
doesn’t mean treating all students alike but maintaining
fairness. Intellectual wellness - the ability to be open to new
experiences and ideas that contribute to growth are
Refrain from Giving Negative Opinions to Students - characteristics associated with a healthy intellectual
Avoid making judgments based on teacher’s lounge dimension.
gossip.
Personal care - having healthy skin, hair, and nails is a
Find Time to Listen to Students - Communication is a part of looking and feeling your best.
two-way street. Never be too busy to listen to your
students. Skin Care - A balanced diet, regular exercise, and sleep
are essential for healthy skin.
Show Care, Love, and Concern to Students - Teachers
should care for their students' well-being without A hair spa involves oil massage of the scalp, shampooing,
becoming overly involved in their personal lives. and conditioning. It starts with oiling the scalp and the hair,
followed by shampooing.
Be a Success Yourself - Success requires effort. Attend
seminars, read, consult with others, and continue your Hygiene can stop the development and spread of disease.
education. Every day, many of us interact with other people and touch
things such as door handles, pens, and money that have
Be Positive - Positive thinking and dedication to making been touched by many people before us.
a dream a reality will help overcome hard times and
negativity. Disease Prevention - Good hygiene lowers your risk for
diseases and illnesses commonly spread through viruses
Seek Role Models - Learn from others. Teachers often and bacteria.
have mentors who inspired them. Meet new challenges
and set new goals. Social and Professional Acceptance - Spending time
around those who fail to demonstrate good hygiene can
Set Goals - Outline your goals clearly. Concrete goals are be unpleasant due to factors such as bad breath and body
easily understood by you and your students. odor, and it increases your risk for disease and infection.
 • Major Function: Muscle tone, nerve
Higher Confidence and Self-Esteem - Being clean and function, digestion, appetite, normal
well-groomed can help you feel more confident and elimination, utilization of carbohydrates
comfortable both physically and mentally. 3. Vitamin B2 (Riboflavin)
Pain Prevention - Practicing good hygiene can prevent • Major Function: Growth, healthy eyes,
you from developing painful diseases and infections. protein & carbohydrate metabolism,
healthy skin & mucous membranes
Food Safety - Help make sure that the food you buy, eat 4. Vitamin B3 (Niacin)
yourself, or prepare for your family or friends remains safe • Major Function: Protein, fat, &
by following these simple guidelines. carbohydrate metabolism, functioning of
the nervous system, appetite, functioning
Monitoring Health - The best way to stay on top of illness of the digestive system
is to see your general practitioner for regular health 5. Vitamin B12 (Cobalamin)
checks, healthcare advice, and when you get sick. • Major Function: Formation of red blood
cells, protein metabolism, functioning of
Regular health checks are an important part of your the nervous system
personal health management at all stages of life, and 6. Folic Acid
annual health checks are more important as you get older. • Major Function: Formation of red blood
cells, functioning of the intestines, protein
Recording your progress is an effective way to stay on metabolism
track and keep you motivated. If you are trying a few 7. Vitamin C (Ascorbic Acid)
different things, it helps to compare which method works • Major Function: Formation of substances
best for you. that hold tissue together, healthy blood
vessels, skin, gums, bones & teeth,
Living with Illness - A chronic or long-term illness means wound healing, prevention of bleeding,
having to make changes in your life. resistance to infection
8. Vitamin D
Culture - Dietary practices are greatly influenced by • Major Function: Absorption & metabolism
culture. The types of food available in the region of a of calcium & phosphorus, healthy bones
particular ethnic group also influence diet. 9. Vitamin E (Tocopherol)
• Major Function: Normal reproduction,
Religion - Many religious beliefs involve dietary practices.
formation of the red blood cells, muscle
The selection, preparation, and eating of food are often
function
regulated by religious practices.
10. Vitamin K (Antihemorrhage)
• Major Function: Blood clotting
Finances - The amount of money available is a major
factor in food selection. People with limited income usually
Water Pollution – the contamination of water bodies (e.g.,
buy cheaper carbohydrate-containing foods.
lakes, rivers, oceans, and groundwater). Water pollution
occurs when pollutants are discharged directly or
Appetite - Appetite relates to the desire for food.
indirectly into the water bodies without adequate
treatment to remove harmful compounds.
Personal Preferences - The likes and dislikes of particular
food are an individual matter. Food references begin in
WATER POLLUTION CAUSES
childhood.
Agricultural runoff - carrying fertilizers,
Illness - Appetite usually decreases during illness and
pesticides/insecticides/herbicides, and other pollutants.
recovery from injuries. However, nutritional needs are
increased at these times.
Mining activities – mining activities involve crushing the
rock that usually contains many trace metals and sulfides.
Key Minerals and Vitamins
Accidental leaks and spills – associated with handling and
Minerals:
storage of chemicals may happen anytime and although
they are usually contained soon after they occur, the risk
• Calcium: Teeth & bone formation, blood clotting,
of polluting surface and groundwater exists.
muscle contraction.
• Phosphorus: Bone & teeth formation, protein, fat, Intended/Illegal discharges of waste – while such
and carbohydrate utilization. occurrences are less common today, they may still
• Iron: Oxygen transport in red blood cells. happen due to the high cost of proper waste disposal.
• Iodine: Thyroid function, growth, and metabolism.
• Sodium: Fluid balance, nerve & muscle function. Burning of Fossil Fuels – the emitted ash particles usually
• Potassium: Nerve function, muscle contraction, contain toxic metals (such as AS or Pb). Burning will also
heart function. add a series of oxides including carbon dioxide to air and
• Magnesium: Bone & teeth formation, muscle respectively water bodies.
action, neuromuscular irritability.
• Chlorine: Acid-base balance, gastric digestion. Disposal of personal care products and household
• Sulfur: Energy metabolism. chemicals (including detergents and various cleaning
solutions) – this is a serious problem since the releases to
Vitamins: water are unpredictable and hard if not impossible to
control.
1. Vitamin A (Retinol)
• Major Function: Growth, vision, healthy EFFECTS OF WATER POLLUTION
hair, skin & mucous membranes,
resistance to infection Heavy metals from industrial processes can accumulate
2. Vitamin B1 (Thiamine) in nearby lakes and rivers.
Industrial waste often contains many toxic compounds
that damage the health of aquatic animals and those who
eat them. Some of the toxins in industrial waste may only
have a mild effect whereas others can be fatal.

Microbial pollutants from sewage often result in infectious

diseases that infect aquatic life and terrestrial life through
drinking water.

Organic matter and nutrients cause an increase in aerobic

algae and deplete oxygen from the water column,
suffocating fish and other aquatic organisms.

Sulfate particles from acid rain can harm the health of

marine life in the rivers and lakes it contaminates, leading
to mortality.

Suspended particles in freshwater reduce the quality of

drinking water for humans and the aquatic environment for
marine life.

AIR POLLUTION – is caused by the release of toxic gases

and particles into the atmosphere by automobiles,
factories, power generating plants, and burning trash.

The greenhouse effect is used to describe the warming

effect of certain gases in the atmosphere that trap heat
from the sun's rays.

LAND POLLUTION – is the spoiling of the land so that it

is unfit to be inhabited by living things.

Solid waste has been to drum them as far as possible. But

these are breeding grounds for disease-carrying insects
and rodents.

Hazardous Waste

Heavy metals such as lead and mercury are toxic and may
block the digestive system, causing starvation or even
death.

Nuclear waste exposure to a large dose of radiation from

nuclear waste can be deadly.

NOISE POLLUTION – Loud or constant noise not only can

damage your hearing but also can cause.

Conservation – is the protection and wise use of natural

resources by using less of the materials we take from the
environment, particularly those resources that are
nonrenewable.

Recycling – the reusing of materials either directly or

indirectly by making them into another product.

Composting – the conversion of organic matter into

fertilizer by allowing it to be broken down by the action of
bacteria.

Pulverizing and Compacting – the pounding of solid

wastes into bricks that can be used in constructing
landfills, roads, and other structures.

Air Pollution – is the introduction of chemicals, particulate

matter, or biological materials that cause harm or
discomfort to humans or other living organisms or
damages the natural environment in the atmosphere.