PHYSICAL

E D U C AT I O N
Q UA RT E R 1
STRENGTH TRAINING
STRENGTH TRAINING
• specializes in the inducement of
muscular contraction through the use
of free weights, weight machines, and
resistance bands which builds the
strength, size of skeletal muscles,
and anaerobic endurance.
 TWO TERMS CONCERNING STRENGTH
EXERCISES:
• A rep (repetition) is one full movement from
starting point to finish.

• A set is a group of repetitions.

The most basic training design is to have

anywhere between 6 and 15 reps in a set, and
performing 3 sets.
Benefits of the Weight-Bearing Strength Training Exercises With
good strength training program, a learner will:
1. have an increase in muscle strength;
2. strengthen tendons and ligaments;
3. improve in range of motion joints;
4. have a reduction of body fat and increase in lean muscle mass;
5. potentially improve his/her blood pressure levels;
6. gain positive changes in levels of blood cholesterol;
7. gain an improvement in glucose tolerance and insulin
sensitivity; and
8. gain overall strength, balance and functional ability.
PROPER NUTRITION FOR
EXERCISE
NUTRITION is the health branch
of health science that emphasizes
the importance of the food for
growth and development, as well
as in lowering the chances of
acquiring diseases and illnesses.
Macronutrients such
as carbohydrates, fats,
proteins, and water are
mandatory intake by
the body in large
Micronutrients such as vitamins
and minerals are only needed in
very little amounts. They all aid
our bodies to produce enzymes,
hormones and other substances
critical to growth and
development.
 Micronutrients Importance Signs and Symptoms
of
Deficiency
Vitamin A Helps the body use Anemia, painful joints,
carbohydrates, proteins cracks in teeth,
and depression,
fats. Maintains healthy frequent infections
skin,
bones, teeth, hair,
andvision
Vitamin B Produces energy from Anemia, depression,
carbohydrates and fats. convulsion, skin rashes,
Breaks down glycogen to nervous system
release glucose and degeneration,
make progressing
hemoglobin in carrying to paralysis and
oxygen in the blood hypersensitivity
Vitamin B12 Aids maintenance of red Red blood cell breakage,
blood cells anemia, muscle
degeneration, difficulty
walking, leg cramps
Vitamin E and C Aids in bone, Anemia frequent
teeth and skin infection,
formation and bleeding gums,
resistance to loosened
infection it teeth, muscle
protects the body degeneration
from oxidative and pain, joint
damage pain, blotchy
bruises, failure of
wounds
to heal.
Folate Aids in the formation Anemia, heartburn,
of red frequent infections,
blood cells and smooth
protein and red tongue,
depression
and mental
confusion.
FITT PRINCIPLE
Frenquency (number of sessios in
a week)
Intensity (difficulty level of the
exercise or work demand)
Time or duration (duration or
distance covered in an exercise
session)
THE FIVE BASIC STRENGTH TRAINING EXERCISES

•Push-ups- The body is lowered

until the chest is approximately one
fist off the ground. The body is then
pushed off the ground to return to
its original position.
•Superman-From Push-ups
prone lying position, lift both
arms and legs.
• Crunches- From the supine lying position
while legs are bent and arms touching the
ears, lift the head and shoulders with the
shoulder blades lifting off completely from
the ground.
• Side crunches- Starting with legs together and bent,
lie on one side. Extend the arm close to the ground
30-45 degrees from the body as support or balance.
Position the other arm across the chest or have it float
in front of it. Lift the shoulder closer to the ground
while legs and the chest slightly face upward.
• Squats-From an
upright position with
arms and hands
crossed in front of
chest or up, squat
lower until the thighs
are parallel to the
ground.
ACTIVITY 1
Directions: Think of some household chores that can be done as
alternative to the exercises identified below.
Exercises Household Chores
Push- up Ex: (Getting up from
the bed from prone
lying position)
Superman
Crunches
Side Crunches
Squats
PERFORMANCE TASK 1
Directions: Make a video of yourself doing the The Five Basic Strength Training
Exercises, having 6 Repetition and 3 Sets.
Procedures:
1. Start your video with Galaw Pilipinas dance as your warm-up exercise.
2. Perform the 5 basic strength training with the following sequence:
1st set: (6 reps)push-up, (6reps)superman, (6 reps) crunches, (6 reps) side-
crunches, and (6 reps) squats
• Repeat the sequence for 2nd set and 3rd set.
 P H Y S I C A L E D U C AT I O N 1 0
QUARTER 1
A C T I V E R E C R E AT I O N
(SPORTS)

BENEFITS OF ACTIVE
PARTICIPATION IN
SPORTS AND
RECREATIONAL
HEALTH BENEFITS
• road map to good health and
longevity
• improved quality of life
• lower blood pressure, reduced
arthtritis pain, weight loss and
lowered risk of diabetes, certain
cancers, osteoporosis and
cardiovascular disease
PHYSICAL BENEFITS
•improvement of skills specific
to a particular activity
•relaxation, rest, and
revitalization
MENTAL AND EMOTIONAL
BENEFITS
• release of stress from demands of
everyday living
• greater personal confidence and self-
esteem
• sense of achievement
• reducing risks of depression, anxiety,
psychological distress, and emotional
disturbance
SOCIAL BENEFITS
•bonding with family and friends
•opportunity to make new
friends and acquaintances
•strengthen social networks and
community indentity
 ACTIVITY 2: HI, I AM...
The activity elicits your personal reflection on the knowledge
and skills that you have gained.
I. Objective:
To realize the importance of participation in active
recreational activities.
II. Materials:
- pen - bond paper
III. Procedure:
1. If you were to introduce yourself using the lessons you
have learned, what would you say? Write statements to
complete the introduction diagram. Do this using a piece of
bond paper.
I am currently... because these activities...

(Write the active recreational (Write why you are currently

activities you are involved with doing these activities)
now)

I will... I will...
Write your
(Write here changes you will (Write here the changes you will
name here. (Be
make in your schedule to be make in your diet to have a
creative in your
more active) healthies lifestyle)
lettering)

I want to... because these activities...

(Write the active recreational (Write why you want to be

activities you want to be involved with these activities)
involved with in the future)
ACTIVITY 2: ERROR IDENTIFICATION:
Read the statement carefully. If the statement is
false, choose the word/s that make/s the
statement false. If the statement is true, write
N/A for “not applicable”.
1. Individuals benefit a lot from actively participating in
sports and recreational activities.
2. Active participation in sports may improve the risks
of depression, anxiety, psychological distress, and
emotional disturbance.
3. Recreational activities have mental and emotional
benefits.
6. Vigorous physical activity is always
recommended for a beginner.
7. BMI is dependent on a person’s height and
weight.
8. Active recreational activities are
recommended for the promotion of health
because they are enjoyable and effective in
keeping the body in motion.
9. Active participation in sports gives sense of
achievement.
SPORTS
 BADMINTON
SKILLS
- service - drive - footwork
- lob - drop - clear - smash
Injury Prevention and Risk Management
Injuries:
- acute
- traumatic (ankle sprains)
- overuse (impingement syndromes
Prevention:
- using the right equipment - cooling down
- warming up - strong and fit enough to compete
 TABLE TENNIS
SKILLS
- forehand grips - push - serve
- backhand grips - block - receive
Injury Prevention and Risk Management
Injuries:
- sprained ankles - achilles tendinitis
- tennis elbow
Prevention:
- proper warm up
- muscle stretching
 TENNIS
SKILLS
- forehand stroke - serve
- backhand stroke - smash - drive
Injury Prevention and Risk Management
Injuries:
- cumulative (overuse) - acute (traumatic)
Occur over time due to stress on the muscles, joints, and soft
tissues without proper time for healing.
Prevention:
- adequate rest - good conditioning - clean courts
- proper warm up - using good technique - stay hydrated
- wearing right tennis shoes withh skid-resistant soles
 BASEBALL
SKILLS
- pitching - base running - fielding
- hitting - catching
Injury Prevention and Risk Management
Injuries:
- serious elbow/shoulder injury
Prevention:
- Warm up properly by stretching, running, and easy, gradual
pitching
- Emphasize control, accuracy, and good mechanics
- Do not play all year-round
 FOOTBALL/SOCCER
SKILLS
- pass - attack - heading - defending
- receive - shoot - goalkeeping - tackling

Injury Prevention and Risk Management

Injuries occur during the game and practice due to the
combination of high speed and full contact. While overuse
injuries can occur, traumatic injuries such as concussions are
most common. The force applied to either bringing an opponent
to the ground or resisting being brought to the ground makes
football/soccer players prone to injury anywhere on their bodies,
regardless oof protective equipment.
 BASKETBALL
SKILLS
- dribbling - shooting
- passing - defending
Injury Prevention and Risk Management
Injuries:
- ankle sprains - knee injuries - foot fractures
- jammed fingers - deep thigh bruising
Prevention:
- maintain proper fitness
- hydrate adequately
- adequately physically prepared
 VOLLEYBALL
SKILLS
- receiving - serving - digging
- passing - attacking - blocking
Injury Prevention and Risk Management
Injuries:
- overuse injuries of the shoulder - ankle sprains
- anterior cruciate ligament injuries - finger injuries
- patellar tendinitis
Usually injuries can be treated non-operatively with bracing
and physical therapy, or home rehabilitation exercises.
However, treatment can vary significantly depending on the
injury. Recovery time usually depends on the injury.
 Mini Competition Log
Sport event:

Team A Team B Result/Scores

Game Feedback: Game Feedback:

Teacher’s Signature: