MODULE 4 SKILL RELATED FITNESS

Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life.
Skill- or performance-related fitness involves skills that will enhance one’s performance in athletic or sports
events.

There are six skill-related fitness components: agility, balance, coordination, speed, power, and reaction time.
Skilled athletes typically excel in all six areas.
Agility is the ability to change and control the direction and position of the body while maintaining a
constant, rapid motion. For example: changing directions to hit a tennis ball
Balance is the ability to control or stabilize the body when a person is standing still or moving.
For example: skateboarding
Coordination is the ability to use the senses together with body parts during movement. Using hands and
eyes together is called hand-eye coordination. For example: dribbling a basketball
Speed is the ability to move your body or parts of your body swiftly.
In sports, players rely on speed to gain advantage over your opponents. For example: a basketball player
making a fast break to perform a lay- up, a tennis player moving forward to get to a drop shot, a football
player out running the defense to receive a pass
Power is the ability to move the body parts swiftly while applying the maximum force of the muscles.
Power is a combination of both speed and muscular strength.
For example: punching in boxing and kicking for taekwondo
Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.
For example, an athlete quickly runs when he hears the starting gun, or stealing a base in baseball

MODULE 5
Sports injuries
Injuries may occur when a person engages in Moderate to Vigorous Physical Activity (MVPA). This
includes physical activities which span from moderate progressing to vigorous intensity. Brisk walking or
cycling and jogging are examples of moderate activities while aerobic dance or cycling uphill are vigorous
activities
On the other hand, sports injuries are those that happen when playing sports or performing exercises.
Some are from accidents. Others can result from poor training practices or improper gear. Some
people get injured when they are not in proper condition. No proper warm-up and stretching before you play
or exercise can also lead to injuries. The most common sports injuries are:
Sprain is a tear of ligament fibers, muscles or tendons supporting a joint.
This can occur when a joint is extended beyond its normal range of
movement. A sprain may involve a small number of fibers through to a
complete rupture. In extreme circumstances, the fibers of the ligament,
muscle or tendon may remain intact and rip from the bone.
Contusion or bruise is bleeding into the soft tissue. It is caused by a direct
blow from another person, an implement or an object. A bruise can occur
to any soft tissue of the body.
Concussion is caused by a direct blow to the head. Depending on the
severity of the concussion, injury can cause varying levels of impairment of
brain function. Concussions are categorized as mild (grade 1), moderate
(grade 2), or severe (grade 3) depending upon symptoms.
Dislocation occurs when the ball of a joint is forced out of its socket (i.e.
arm forced out of the shoulder joint). A dislocation must be reset by proper
medical professionals
Fracture is a break, crack, or shattering of a bone. In closed fractures, the
broken bone does not pierce the skin, while in open fractures, the broken
bone breaks the skin's surface
Strains are injuries that involve the stretching, partial tearing, or complete
tearing of a tendon. Strains are categorized as first, second, or third
degree. Chronic strains are injuries that gradually build up from overuse
or repetitive stress.
Kinds of Injury
Acute injuries occur suddenly when playing or exercising. Sprained
ankles, strained backs, and fractured hands are acute injuries. Signs of an
acute injury include:

 Sudden, severe pain.

 Swelling.
 Not being able to place weight on a leg, knee, ankle, or foot.
 An arm, elbow, wrist, hand, or finger that is very tender.
 Not being able to move a joint as normal.
 Extreme leg or arm weakness.
 A bone or joint that is visibly out of place.
Chronic injuries happen after you play a sport or exercise for a long time. Signs of a chronic injury include:
 Pain when you play.
 Pain when you exercise.
 A dull ache when you rest.
 Swelling
Preventing Sports Injuries
Exercise is good for the body and with proper precautions, sports injuries may be prevented. The
quality of protective equipment - padding, helmets, shoes, mouth guards – may contribute to safety in sports.
But, you can still be susceptible to injury in certain situations. Always contact your healthcare provider before
starting any type of physical activity, especially when performing vigorous types of exercises or sports.
Causes of sport injuries may include:

 improper or poor training practices

 wearing improper sporting gear
 being in poor health condition
 improper warm-up or stretching practices before a sporting event or exercise
How can I prevent a sports injury?
The following are some basic steps to prevent a sports injury:
 Develop a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This
will help decrease your chance of injury
 Alternate exercising different muscle groups and exercise every other day.
 Cool down properly after exercise or sports. It should take two times as long as your warm up.
 Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.
 Stretching exercises can improve the ability of muscles to contract and perform, reducing the risk for
injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should
not be painful. Aim to hold each stretch for up to 20 seconds.
 Use the right equipment or gear and wear shoes that provide support and that may correct certain foot
problems that can lead to injury.
 Learn the right techniques to play your sport.
 Rest when tired. Avoid exercise when you are tired or in pain.
 Always take your time during strength training and go through the full range of motion with each
repetition.
 If you do sustain a sports injury, make sure you participate in adequate rehabilitation before resuming
strenuous activity.
How can I treat Injuries?
When it comes to sport and exercise, the possibility of injury is always present.

Inflammation and pain often occur after injuries to the ankle, knee, or joint. And the well-known
R.I.C.E treatment method can help reduce this swelling, relieve pain, and promote flexibility and healing. In
fact, R.I.C.E treatment is a mainstay for sports trainers and other athletic health experts.

The benefits of the RICE method can be explained by stage:

Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the associated pain and
discomfort.
Aside from the injury prevention techniques mentioned above, there are also some personal safety
protocols that we need to consider before and after playing a sport or doing moderate to vigorous physical
activities. Some of the personal safety protocols are as follows:
What to bring?
 Water
 Extra clothes
 Towels and caps
What to do?
 Prepare yourself. Know your limits so as not to overwork your body. Overworking your body might
put your life to a threat.
 Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot already drink water
immediately.
 Change clothes. Do not let the wet cloth dry up in your body.
 Use towel. Use towel to wipe out excessive sweating.
Remember this:
When the body does not have enough fluid needed to function normally, it is dehydrated. This happens when
lost body fluid are not replaced. Dehydration causes a person to have a dry thirsty mouth, become fatigued,
have less urine yield with dark color, and in severe case, unconsciousness. The usual causes of dehydration
are hot weather condition, too much perspiration, high fever, diarrhea, vomiting, and excessive exercise
without taking in enough fluid. To nurse dehydration, the body will need to replenish lost fluids and
electrolytes. Drink at least eight glasses of water a day and up to 12 glasses during summer months.
Hydration is also the soundest way to prevent dehydration. Prevention is better than cure, and the ways to
prevent dehydration include the intake of adequate fluids, watery fruits and vegetables and avoiding hot
environment.
 The following are terminologies that you might experience if we opt to observe personal safety protocols
during Moderate to Vigorous Physical Activities (MVPA).

 Dehydration- Dehydration happens when the fluid in your body is used or lost more than the fluid
you drink or intake. If your body does not have enough water or fluid to do its normal functions,
hence, you get dehydrated. Anyone may become dehydrated, as to the people who are more at risk,
young ones or children and the older adults are more at risk.
 Overexertion- This refers to the pressure one puts in himself or herself, too much pressure that leads
to a simple discomfort that might extend to a more serious injury.
 Hypothermia- It usually happens when the body easily loses temperature. A person suffers
hypothermia when his or her body temperature drops below 35 degrees Celsius.
 Hyperthermia-the opposite of hypothermia. It happens when the body temperature rises up
significantly beyond the normal temperature which is 37 degrees Celsius. Hyperthermia like
hypothermia can threaten life too.

MODULE 6

Etiquette - A French word means “ticket” or “label attached to something for identification.” In
the 16th-century Spain, the French word was borrowed (and altered to “etiqueta”) to refer to
the written protocols describing orders of precedence and behavior demanded of those who
appeared in court.
- is defined as the conduct or procedure required by good breeding or prescribed by authority
to be observed in social or official life.
- is a set of customs and rules for polite behavior, especially among a particular class of
people or in a particular profession.
- Having proper etiquette is essential in all aspects of life. Showing respect and consideration
to others reflects our cultural norms that is generally accepted in our society. Knowing how
to behave properly in a given situation makes you feel more relaxed and it gives you a sense
of satisfaction of protecting others’ feelings while in a workplace.
- Etiquette is meant to be a guideline using common sense, fairness, politeness and concerns
for others. Ignorance of proper etiquette will result disorder in the society, it is like having
rude people controlling the actions of others.
Sportsmanship - is a conduct (such as fairness, respect and graciousness in winning or losing) becoming to
one participating in sport.
- is playing by the rules and principles and using sports etiquette. A real sportsman observes
and do all the rules in right way.
Importance of Etiquette in Physical Education
- It enhances the social aspects of every individual.
- It is essential in maintaining friendly relationship between people.
- It helps us show respect for other people and vice versa.
- It enhances communication by breaking down barriers.
- It protects the feelings of others.
- It helps you feel good about others and yourself.
- While doing your best, it encourages others to also do their best.
Protocols/Etiquette Before-During-After a Physical Activity
Here are some tips to stay safe during and after an exercise:
- Wear comfortable clothing. Choose your shoes and equipment properly and remember if
this is right for the activity.
- Use an appropriate gear for the activity. It will help you to be safe in doing the activity.
- Taking warm-up and cool down before and after an activity will lower the risk of strains
and sprains;
- Take appropriate breaks during the activity. A recovery once a week of activity is good to
rest your muscle pain;
- To give you some stamina, eat light food. But exercising immediately after a full meal will
affect your digestion.
- Be hydrated. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise;
- Beware of the weather and environmental conditions. Take it easier when doing an activity
especially when it’s hot;
- Listen to your body. Stop the activity and seek medical advice as soon as possible when you
are feeling unwell.

Proper Etiquette and Safety Standards in Facilities

1. Read the rules and regulations of the place. We must be knowledgeable in various rules inside the
premises. If you have any questions, you must ask the information desk personnel or the person in-
charge.
2. Maintain cleanliness and orderliness. Cleanliness is one basic etiquette we must observe at all time.
3. Be mindful to others. Always consider other people’s time and space. Do not distract their activity.
Proper Handling of Equipment.

1. Read the manual carefully. Before using any equipment, you must read the manual guide to know
its proper use.
2. Be alert and aware on how to use the equipment. You must be alert in using certain equipment
and if you encountered certain problems, you must report it immediately.
3. Take good care of the equipment. You must maintain its standard and must be clean after usage.
MODULE 8

Physical Activity is any movement of your body that uses energy. Walking,
dancing, playing sports are some good activities for you to become active. Applying
the FITT principle such as frequency, intensity, types and time can improve your
performance.

Moderate Physical Activity

This includes brisk walking, dancing, biking, swimming and jogging. Some household chores may also be
considered as moderate activities.

VIGOROUS Physical Activity

These are activities that makes your heart pump faster than moderate activities and release more sweat, such
as sports that needs lots of running like playing soccer or even swimming and jogging.

Figure 1 The Filipino Pyramid Activity Guide was developed

by the Philippine Association for the study of Obesity and
Overweight (2000) to encourage Filipinos to become more
active.
No one wants to become sick, that’s why
an effective strategy to become healthy is to
move more. In 2008, the Food and Nutrition
Research Institute (FNRI) reported that 86% of
Filipino high schools in Manila failed to achieve
the recommended physical activity. Same study
from WHO says majority of adolescents
worldwide are not sufficiently physical active
and put their current and future health at risk.
In the study, published in The Lancet Child &
Adolescent Health journal and produced by
researchers from the World Health
Organization (WHO), found that more than 80%
of school going adolescents globally did not
meet current recommendations of at least one
hour of physical activity per day- including 85%
of girls and 78 of boys.

With the emerging of different online games,

life of adolescents became inactive. Their time for physical activities decreases and they spend more time on
their gadgets, TV and even in movies. According to the World Health Organization, in 2010 the physical
inactivity or the lack of physical activity has been identified as the fourth leading risk factor for global
mortality (6% of deaths). Inactive in physical activities cause approximately 21-25% breast cancer and colon
cancer, 27% of diabetes cases and approximately 30% of ischemic heart disease case.

Common results of Inactive in physical activity

* increased risk of being overweight and obese

*hypertension/highblood
*anxiety
*type 2 diabetes mellitus
*depression

Common Results of being Active in Physical Activities

*improves bone, joint and muscle strength

*develops motor control and coordination
*helps maintain a healthy body composition
*increases the efficiency of the lungs and the heart
*protects the body from musculoskeletal problems such as low back pain
*possibly delays aging process
*promotes healthy cholesterol level
*helps regulate blood pressure
*decreases the risk of Type 2 Diabetes
*reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
*improves the psychological functioning
*improves control over anxiety and depression
*build self-esteem and social inter-action