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Concentrate
solely on spiritual
rather than
physical activities
Ancient Egypt
• 1. Conditioning Program
– Carefully selected exercise to prepare the body to a
more complicated task
• 2. Rhythmic Gymnastics
– Exercises accompanied by music includes freehand
exercise with the use of light apparatus
• 3. Tumbling
– Series of fast gymnastics activities
• 4. Pyramid Building
– Static body positions to create a picture properly and
selected to form a shape of the pyramid
• 5. Apparatus Exercise (Heavy)
– Artistic routine done on
(MEN): balance beam, horse vault, uneven bars
(WOMEN): parallel bars, rings, horizontal bar, horse vault
TUMBLING
Women's artistic
gymnastics competitions
include performance in
four separate events: the
floor exercise, vault,
uneven parallel bars and
balance beam.
Men's Artistic Gymnastics
Men's artistic
gymnastics includes
six distinct events:
the floor exercise,
pommel horse,
rings, high bar,
parallel bars and
vault.
Rhythmic and Acrobatic
Gymnastics
Unlike artistic gymnastics
and tumbling, rhythmic and
acrobatic gymnastics do not
make much use of tumbling
activities. Rhythmic gymnastics
involves acts of great flexibility
and artistic grace rather than
the powerful athletic moves of
tumbling and artistic
gymnastics.
TERMINOLOGIES
Hop - takes off from one
foot and lands on the same
foot.
A cartwheel is a
sideways rotary
movement of the
body. It is performed
by bringing the
hands to the floor
one at a time while
the body inverts.
Split Leap - leap
where the gymnast
takes off from one
foot with one leg
horizontally to the
front and the other
to the back.
Switch Leap -
split leap where
the front leg
moves to the
back and the
back leg to the
front in mid-air.
Ring Leap - jump
with head thrown
back and knees bent
(one to the front and
one to the back) and
raised towards the
head.
Stag Jump - rear
leg is straight, front
leg is bent. A double
stag is done with
both legs bent.
Straddle
Jump - jump
with legs
straight out to
the side.
Sheep Jump -
jump with back
arched and both
legs bent
backwards and
raised towards the
head.
Fish Jump (also known
as Wolf Jump) - pike
jump with one leg
straight out in front and
the other bent.
OBJECTIVES OF PHYSICAL EDUCATION
• Physical development
• Social development
• Emotional development
• Mental development
PHYSICAL FITNESS
4. Educational Gymanastics
Self-testing activities
Stunts
Dual or couple stunts – e.g. Chinese get-up. wheelbarrow
Group stunt – e.g. walking chair, skin the snake, merry-go-round
Combative stunt – tug-of-war
Stunt race – any stunt conducted in the form of a race
Tumbling
Any body rolling movements
Pyramid-building
Conditional Exercises
Isotonic exercises
Isometric exercises
Aerobic exercises
Apparatus Exercises
Performed with light equipment such as rings, wands,
dumbbells or balls
Sport-type Games
Also called lead-up games. Skills needed in a
particular sport
Athletic Sport
Team sports
Individual-Dual Sports
Track and Field
Swimming
TWO KINDS OF FITNESS:
Physical
Mental
Social
Physical Benefits
gives you a
challenge to
aim for
helps you deal
with stress
and tension
Social Benefits
can improve
your
teamwork and
cooperation
can lead to
new
friendships
Not everyone will need (or want) the same amount
of exercise. It all depends on a person’s…
• Health-related Fitness
• Skill-related Fitness
HEALTH-RELATED
FITNESS TESTS
BODY COMPOSITION
To compute for Body Mass Index (BMI)
formula: weight (in kg)
height2 (in m)
Classification:
Below 18.5 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 & above - Obese
Weight & Height
A test to measure
cardiovascular
endurance.
90 DEGREES PUSH-UP
A test to measure
strength of
upper
extremities.
BASIC PLANK
A test to measure
strength of the
abdominals,
back, and
shoulders.
CURL-UPS
A test to measure
strength of
abdominal
muscles.
SKILL-RELATED
FITNESS TESTS
40-METER SPRINT
A test to measure
running speed.
BASKETBALL PASS
A test to measure
the explosive
strength and
power of the
upper body
muscles.
STANDING LONG JUMP
A test to measure
the explosive
strength and
power of the leg
muscles.
HEXAGON AGILITY TEST
A test to measure
the ability to
move quickly
while maintaining
balance.
STICK DROP TEST
A test to measure
the reaction time
as to how fast a
person can
respond to a
stimulus.
PAPER JUGGLING
A test to measure
the coordination
of the individual
in the
performance of
motor tasks.
STORK STAND BALANCE
A test to assess
the ability to
balance on the
ball of the foot.
THREE BASIC STAGES OF EXERCISE
1.Warm-up
2.Workout
3.Cooldown
WARM-UP
Engaging in activity to
gradually decrease
activity
Vigorous activity causes
increased blood flow to
the muscles. If you stop
suddenly, the blood pools
or collects in those
muscles, resulting in less
blood flow to the brain.
This can lead to dizziness
or fainting
TRAINING METHODS
Isometric Training –
muscles contract, but
there is no movement
Example: Sit with
your back to the
wall and your
knees bent at 45o
and hold it
Isotonic Training –
muscles contract and
shorten producing
movement
Example: Hang
from a bar and
then pull yourself
up until your
head is over it
Isokinetic Training –
Muscles contract and
shorten at a constant
speed
Using of a special
weight machine, which
detects when a
muscle is speeding
up, and increase the
weight load to slow it
down again
Circuit Training – uses
loads of different exercise
Each circuit has between
8 and 15 stations in it. At
each station you do a
specific exercise for a set
amount of time before
moving onto the next
station. You’re allowed
short rest between
stations
Continuous Training
– means no resting
- constant rate
doing activities like
running or cycling
6. Fartlek Training – is all
about changes of speed
Can be made easy or
hard to suit your fitness
Example: fartlek run
could be to sprint for 10
seconds, then jog for
20 seconds (repeat for
4 minutes) – followed
by long stride running
for 2 minutes
7. Interval Training – uses
fixed patterns of exercise
– Fixed patterns of fast
and slow exercise are
used in interval training.
Each repetition of a
pattern is called “rep”
(repetition), and you’ve
got to finish a “set”
(group of reps) before a
rest
AQUATICS
HISTORY OF AQUATICS
Rock paintings of people
swimming were found in
the Cave of Swimmers
near Wadi Sura in
southwestern Egypt. These
pictures seem to show
breaststroke or doggy
paddle, although it is also
possible that the
movements have a ritual
meaning unrelated to
swimming.
SWIMMING IN EARLY
MODERN ERA
In 1798, Guts Muts wrote a book, Small
Study Book of the Art of Swimming for Self-study,
recommending the use of a "fishing rod" device to
aid in the learning of swimming. His books
describe a three-step approach to learning to swim
that is still used today. First, get the student used
to the water; second, practice the swimming
movements out of the water; and third, practice the
swimming movements in the water.
Matthew Webb
Thomas William Burgess
Captain Matthew Webb was the first man to swim the English
Channel (between England and France), in 1875. He used breaststroke,
swimming 21.26 miles (34.21 km) in 21 hours and 45 minutes.
His feat was not replicated or surpassed for the next 36 years, until T.W.
Burgess made the crossing in 1911.
OLYMPIC ERA
• The Pool
– 50 m (length)
– 15 m (width)
– 1.8 deep
– 8 lanes
– 2.5m each lane
SWIMMING ACCESSORIES
Cap
made up of latex, silicon,
traditional
cap (chinstrap).
Goggles
used to protect eye from
chlorinated water.
Nose plug or nose
clip
used to avoid
panic especially for
new swimmers.
Earplug – protect
the ear from water.
SWIMMING EQUIPMENT
1. Decreases stress
2. Provides overall fitness
3. Improves self-esteem and alertness
4. Tone and strength of muscles are
developed
5. Stimulates circulation and flow of
oxygen
SWIMMING STROKES
Crawl
• The front crawl or forward
crawl, also known as the
Australian crawl, or "American
crawl" is a swimming stroke
usually regarded as the fastest
of the four front primary strokes.
As such, the front crawl stroke
is nearly universally used
during a freestyle swimming
competition, hence freestyle is
used metonymically for the front
crawl.
Breaststroke
Heat Exhaustion
• Body temperature gets too
high – weak pulse,
clammy pale skin
• Results from over-
exercising and dehydration
on a hot day.
• Treatment: If unconscious,
place in the recovery position
and get ambulance. If
conscious, keep casualty under
observation for 24 hours to
make sure they don’t suffer
delayed concussion
Stitch
A sharp pain in your side or
abdomen. It’s basically cramp
of the diaphragm and can
make breathing difficult
caused by vigorous exercise
too soon after eating
• Treatment: Stop
exercising, take deep
breaths, and breathe out
slowly
Treatment for Minor Injuries
MAJOR EXERCISE-RELATED INJURIES
Fractures
Any type of break in a bone
Dislocation
Result when a bone slips from its normal position at a joint
Tendinitis
A condition in which the tendons – bands of fiber that
connect muscles to bones, are stretched or torn from
overuse
Blows to the head
Can cause swelling of the brain resulting in
unconsciousness and even death
• Make sure the airway is clear
• Procedure:
1. Tilt the head back
2. Check the tongue’s not blocking
the airway
3. Loosen tight clothing. Clear away
any vomit
Look for signs of
breathing
• Procedure:
1. Look at the
chest to see if
it’s moving
2. Put your cheek
by their mouth
to see if you can
feel their breath
Feel the neck to see
if the casualty has a
pulse (carotid pulse)
IF…
• the casualty is breathing, put casualty into
the recovery position
• there’s a pulse but no breathing, give
mouth-to-mouth ventilation until breathing
returns, then, put casualty into the recovery
position
• there’s no pulse, give mouth-to-mouth
ventilation with cardiac massage
(compression) to keep blood flowing, until
breathing and pulse returns, then put
casualty into the recovery position
NOTE: an
ambulance
should be
called at the
earliest
opportunity.
Cardiopulmonary Resuscitation
(CPR)
Mouth-to-mouth Ventilation
The idea of mouth-to-mouth ventilation is for you to
breathe for the casualty, forcing oxygen from your lungs
into theirs
Cardiac Massage
An emergency procedure that employs rhythmic
compression of the heart (either through the chest wall or,
during surgery, directly to the heart) in an attempt to
maintain circulation during cardiac arrest
Mouth-to-mouth Ventilation
Procedure:
1. Tilt the casualty’s head back,
open their mouth and pinch
their nose closed
2. Breathe in deeply, then press
your lips onto theirs and
breathe out slowly, making
sure their chest rises
3. Take your mouth away and let
their chest fall again
4. Repeat these steps until
breathing returns or help
arrives
Cardiac Massage
Procedure:
1. Do 2 breaths of mouth-to-mouth
ventilation
2. Press down on the chest 15
times, a bit faster than once a
second
3. Repeat this pattern – 2 breaths,
15 chest compressions
4. Look for signs of improvement,
e.g. skin color returning. Check
for a pulse every minute
5. Don’t practice this on someone
who’s conscious
1.
PHILIPPINE FOLK DANCE
PHILIPPINE FOLK DANCES
IMITATIVE DANCES
Itik-itik – Mimic duck movement
Kalapati – Mimic dove movement
Tinolabong – Mimic the long legged white bird
Inkoy-Inkoy – Mimic the monkey
Wedding / Courtship Dance
Pantomina – Courtship / wedding dance from Bicol Provinces
Sayaw sa Pag-ibig – Courtship dance from Bulacan
Maskota – Wedding dance from Cagayan
Pandang-pandang – Wedding dance from Aklan
Cabeceras
When dancers are in square formation, the couples
occupying the width of the hall are called cabeceras.
Those who are occupying the length of the hall are
Costados
Do-si-do (dos-a-dos)
Both advances forward, pass each other’s R or L
side, step across to the R or L. Move backward without
turning around pass each other’s L or R side to proper
places
Hayon-hayon
To place one forearm in front and the other at the
back of the waist (A Visayan term)
Jaleo
Partners turn once around clockwise or
counterclockwise (w/ R elbows almost touching) using
walking or any dance steps. Hands are near or on waists
Salok
To swing the arm downward-upward passing in
front of the body as if scooping, the trunk is bent forward
following the movement of the arm doing the salok
Saludo
Partners bow to each other, to the audience,
opposite dancers or to the neighbors with feet together
Sarok
Cross the R or L foot in front of the L or R foot, bend
the body slightly forward and cross the hands (forearms)
down in front with the R or L hand over the L or R
Slide
To glide foot smoothly along the floor
Stamp
To bring down the foot forcibly and noisily on the
floor without transferring of weight
Tap
To rap slightly with the ball or toe of the free foot,
flexing the ankle joint keeping weight of the body on the
other foot
Whirl
To make fast turns by executing small steps in place
to right or left
FUNDAMENTAL DANCE STEPS
IN 24 TIME SIGNATURE
Bleking
heel place (1), close-step (2)
1M
Change step
step (1), close (&), step (2) 1M
Grapevine
step (1), cross-step (1), cross-step (2) 2M
Habanera
step (1), close (2), step (&) 1M
Mincing
step (1), step (&), step (2), step (&)
FUNDAMENTAL DANCE STEPS
IN 34 TIME SIGNATURE
Waltz
step (1), close (2), step (3) 1M
Waltz balance
step (1), close raise heels(2), heels down (3) 1M
Cross waltz
cross-step (1), close (2), step (3) 1M
Sway balance with a point
step (1,2), cross-step (3), step (1), point (2,3) 2M
Mazurka
slide (1), cut (2), hop (3) 1M
Kuradang
step (1), close (&), step (2), cross-step (3)
2M
Step (1), close (&), step (2), point (3)
Bleking
heel-place (1,2), close [step] (3) 1M
BALLROOM AND SOCIAL
DANCES
BALLROOM DANCING
Tango originated
within the lower classes of
Buenos Aires, especially in
the “Barrio de la Ranas.”
As told in the story, the
Tango started with the
gauchos or cowboys of
Argentina.
In the 1900s, the
dance spread
throughout Europe and
was popularized in New
York from 1910 to 1911.
Then entered Rudolph
Valentino. He made the
Tango a hit in 1921.
Finally, the dance was
considered respectable,
even in Argentina.
Basic Rhythm
Slow-slow-quick-quick-slow
Tango Closed Position (Boy)
Organization
refers to a group of
people who are
drawn together by
common or similar
goals
Management
is the art and
science of helping
people use their
abilities to the
fullest
IMPORTANCE OF MANAGEMENT
1. Planning
2. Organizing
3. Leading
4. Conrolling
Planning
refers to the
work
performed to
predetermine
a course of
action in order
to attain
results desired
Planning includes:
Authoritarian Leadership
implies a one-person leadership
Democratic or
Equalitarian Leadership
implies a leader who submits important
matters to group discussion and involves
group members in decision-making
Laissez-faire Leadership
Implies a leader who gives guidance but
leaves decision-making to group members
QUALIFICATION OF A MANAGEMENT LEADER
• Administrative mind
Ability to analyse situations objectively to see the future and
plan a constructive course of action
• Integrity
Honest, sincere and can be trusted with confidential
information
• Ability to instil good human relations
• Ability to make decisions
• Health and fitness for the job
• Willingness to accept responsibility
• Understanding of work
• Intellectual capacity
PURPOSE OF INTRAMURAL PROGRAM
• Single elimination
May be used when time is limited
Example: N=6
G=6-1
=5
Where G – number of games
N – number of teams
• After knowing the number of games to be played, the next
step is to determine the number of teams to play in the first
round of the tournament. To avoid having an uneven
number of teams in the second round of the tournament,
the number of BYES in the first round must be determined
first.
Example:
6 (6 – 1) = 6 x 5 = 15 games
2 2
ROUND 1 ROUND 2 ROUND 3 ROUND4 ROUND 5
1 vs 6 1 vs 5 1 vs 4 1 vs 3 1 vs 2
2 vs 5 6 vs 4 5 vs 3 4 vs 2 3 vs 6
3 vs 4 2 vs 3 6 vs 2 5 vs 6 4 vs 5
Ladder Tournament
Contestants are arranged in ladder or vertical formation.
A contestant is free to challenge any one directly above
or two steps above his name
Pyramid Tournament
Similar to ladder tournament but instead of having only
one name at the base, there are more. The number of
players in each step gradually decreases as the pyramid
closes at the top. Player in a row may challenge anyone
in his own row or anyone in the row above him
General Administrative Policies:
• Selection of participants
Participation should be voluntary
• Time
• Health examination
All participants should be required to undergo health
exam
• Publicity and promotion
Dissemination of information is essential
• Awards
Awards stimulate interest and serve as incentive for
students
• Records
Needed to assess performance and for future reference
• Finance
Funds must be available
Personnel of the Program and Their
Functions:
Director
Arranges schedules, appoints officials and managers
Initiates policies, suggest rules
Secure and assigns facilities
Coordinates all activities into unified program
Council or Committee
Assists the director in the organization and
administration of the program
Serves as policy-making and legislative group in the
promotion and control of the program
Intramural Board
Determines the eligibility and playing rules and the
award system
Faculty Supervisors and activity advisers
Team Managers
To serve as liaison between the intramural office
and team or participants
Student coaches
Instructs his team on the rules, techniques, and
tactics
Student Sports Managers
Officials
FISCAL MANAGEMENT
• Orthopedic handicap
• Poor body mechanics
• Cardiovascular conditions
• Visual handicaps
• Auditory handicaps
• Other traumatic, pathological, and
congenital conditions
STEPS IN ORGANIZING
AN ADAPTED PROGRAM
• Determine the requirement for the adapted program
Identification of students for possible assignment to the
AP
Determination of the types of frequency of handicapping
conditions
Review of existing accumulated health records
• Solicit Medical Cooperation
• Classify the physical status of the individual
• Determine which of the following groups a child may belong:
Those desiring to rehabilitate a physical disability
Those desiring to adapt to a permanent disability
Those requiring a limited physical activity program
Those requiring a developmental program
MARAMING SALAMAT PO!