DISTINGUISHING AEROBIC FROM MUSCLE-AND BONE- routine may take 20-60 minutes, focusing on different muscle groups on

STRENGTHENING ACTIVITIES different days.

Aerobic Activities: Benefits: Muscle-and bone-strengthening activities contribute to increased

Aim: Aerobic activities, also known as cardiovascular or endurance muscle mass, improved metabolism, enhanced joint stability, and the
exercises, focus on enhancing cardiovascular fitness and respiratory prevention of osteoporosis. They are crucial for maintaining functional
endurance. independence as individuals age.
Examples: Common aerobic activities include brisk walking, running,
cycling, swimming, dancing, and aerobics classes.. Integration for Comprehensive Fitness: An effective fitness regimen often
combines both aerobic and muscle-and bone-strengthening activities. This
Intensity: Aerobic exercises are typically moderate to vigorous in intensity. synergy provides a holistic approach, offering benefits for the cardiovascular
They challenge the cardiovascular system, promoting improved circulation, system, muscular strength, and bone health.
increased lung capacity, and enhanced stamina.

Duration: These activities are characterized by longer durations, typically DUAL SPORTS
lasting for at least 20-30 minutes per session. “Sports" refers to physical activities or games that involve skill, strategy,
and competition, usually in a structured and organized setting.
Benefits: Aerobic exercises offer numerous health benefits, including
improved cardiovascular health, weight management, stress reduction, and Sports can take various forms and encompass a wide range of activities,
increased energy levels. They contribute to the prevention of chronic including team sports (such as soccer, basketball, and football), individual
conditions like heart disease and diabetes. sports (such as tennis, golf, and swimming), and other recreational activities
that involve physical exertion and competition.
Muscle-and Bone-Strengthening Activities:
Aim: Muscle-and bone-strengthening activities, also referred to as resistance TYPES OF SPORTS
or strength training, aim to enhance muscular strength, endurance, and SPORT IS CLASSIFIED INTO:
bone density. Individual Sports – are played by one participant on each competing side
Examples: Strength training encompasses activities like weightlifting, Dual Sports – are played by two competing pairs
bodyweight exercises (e.g., push-ups, squats), resistance band workouts, Team Sports – are played by three or more players
and exercises using gym machines. These activities target specific muscle
groups and stimulate bone health. What is the difference of individual sports/dual sports vs team sports?
Individual Sports
Intensity: These activities involve resistance against muscular contractions, Foster a higher amount of discipline, self-confidence, focus and passion
either through weights or the individual's body weight. The intensity can vary
from light resistance for beginners to heavy loads for advanced individuals. Team sports
Many variables are considered to determine the success or failure of the team.
Duration: Strength training sessions can vary in duration, but they are It depends on the collective effort of all its players.
generally shorter than aerobic workouts. A well-designed strength training
 Some important aspects to consider in learning a sport:  Service:
1. History  The serving side must serve diagonally across the net.
2. Court Dimension  The server must serve from within the service court, and the shuttlecock must
3. Equipment and gear be hit below the server's waist.
4. Technical and tactical skills
5. Rules of the games TEAM SPORTS
6. Officiating BASKETBALL
 Basketball is a popular sport played worldwide. It is a fast-paced game that
INDIVIDUAL/DUAL SPORTS involves two teams of five players each, competing to score points by
TABLE TENNIS shooting a ball through the opponent's basket.
 Also known as ping pong, is a sport played between two players or two  Court: Basketball is typically played on a rectangular court with a hoop at
teams of two players each. The game is played on a rectangular table each end. The court is divided into two main sections: the frontcourt (where a
divided by a net. The objective is to score points by hitting a lightweight team's offensive plays occur) and the backcourt (where defensive plays take
ball back and forth over the net using small paddles. place).
 Paddles (or Rackets): Players use paddles, also known as rackets, to hit the  Dribbling: Players use dribbling to maneuver the ball around the court.
ball. The paddles consist of a wooden blade covered with rubber on both Dribbling involves bouncing the ball on the floor while walking or running.
sides. The rubber can have different types of surface, providing varying  Passing: Effective passing is essential for ball movement and teamwork.
degrees of spin and control. Players can pass the ball to teammates to create scoring opportunities.
 Rules: Table tennis has specific rules regarding the service, the sequence of SOFTBALL
play, and the characteristics of the equipment. The International Table Tennis  is a bat-and-ball sport that is a variant of baseball. It is played on a smaller
Federation (ITTF) governs the sport globally. field with a smaller, softer ball. The game is typically played between two
 Techniques: Players use a variety of techniques, including different spins teams of 10 players each, although variations exist with different numbers of
(topspin, backspin, sidespin), smashes, and loops, to outmaneuver their players. The primary objective is to score runs by hitting the pitched ball
opponents. and running around a series of four bases arranged in a diamond shape.

VOLLEYBALL
 Volleyball is a popular team sport played between two teams, each
BADMINTON consisting of six players, on a rectangular court divided by a net. The
 is a racquet sport that can be played by either two individuals (singles) or objective of the game is to score points by sending the ball over the net and
two pairs (doubles). The game is played indoors on a rectangular court into the opponent's court in such a way that they cannot return it before it
divided by a net. hits the ground. The game involves a combination of strategy, skill, and
 Equipment: teamwork.
 Players use a shuttlecock (birdie) that is either made of feathers or synthetic
materials. The shuttlecock's flight characteristics differ based on the material TECHNICAL AND TACTICAL SKILLS IN PLAYING SPORTS
used. Technical skills are the basic or fundamental skills needed to play the
game
Example:
BASKETBALL- DRIBBLING, PASSING, SHOOTING
 VOLLEYBALL- BALL RECEPTION, ATTACKING/SPIKING, AND Badminton Stealing a base
SETTING Baseball
Power Baseball Throwing a fast ball
TACTICAL SKILLS Powerlifting Lifting weights
 the decision-making skills or strategies use in different situations during
the game What are the safety measures to avoid unnecessary injuries in playing
 the use of tactical decision during a game is called game sense games or sports?
Five Steps in Teaching Tactical Skills 1. Safety Equipment
1. Distinguishing the important decision 2. Hydration
2. Establishing essential knowledge for athletes 3. Perform moderate-intensity physical activity
3. Recognizing the signal in situations 4. Weather condition
4. Giving appropriate tactical options
5. Planning a Practice Game HEALTH-RELATED FITNESS

What are the health-related and skill-related fitness in sports/physical Health-related components
activity? 1. Body composition
 Health-related physical fitness – are the aerobic capacity, muscular 2. Cardio-respiratory endurance
strength, muscular endurance, flexibility, and body composition of an 3. Muscular strength
individual. 4. Muscular endurance
 Skill-related physical fitness – sometimes called sports fitness or motor 5. Flexibility
fitness
 One of the factors that influence skill-related performance is heredity; Body Composition refers to the ratio between lean body mass and fat
however, most fitness skills can be developed and improved body mass. The main components under consideration are fat mass, muscle
Fitness Component Sports Movement mass, bone density, and water volume.
Agility Basketball Changing directions to escape a
defender. People who have too much fat or have a high body mass index have a greater
Tennis Changing directions to hit the ball. risk of having diseases such as heart disease, cancer diabetes, and high blood
Balance Cycling Riding a bicycle. pressure.
Gymnastics Performing on the balance beam.
Coordination Table tennis Hitting the ball. Cardio-respiratory endurance is perhaps the most essential fitness
Baseball Catching a ball. element. It is the capability of the heart, blood vessel, and lungs to supply
Soccer Kicking a soccer ball oxygen and important nutrients to the functioning muscles, and get rid of
Reaction time Swimming Start to jump/drive on the pool waste products during dynamic physical activity
when the signal starts.
Getting the rebound.
Strength is also called muscular strength. It is the ability of a particular
Basketball
muscle or muscle group to put forth force in a single maximal contraction
Speed Athletics Running the 100 m event
Receiving a drop shot to conquer other form of resistance.
 Lack of skill
Muscular Endurance involves the muscle in building a number of  Select activities requiring no new skills, such as walking, climbing stairs, or
continuous movements. jogging.
Lack of resources
Flexibility is the ability of the joints to move.  Select activities that require minimal facilities or equipment, such as walking,
jogging, jumping rope, or calisthenics.
Understanding common barriers to physical activity and creating strategies to Weather conditions
overcome them may help make physical activity part of daily life. People Develop a set of regular activities that are always available regardless of
experience a variety of personal and environmental barriers to engaging in weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair
regular physical activity. (R. Gialogo et al.) climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
The top three barriers to engaging in physical adult lifespan are: Proper Diet
time Diet evolves over time, being influenced by many social and economic
energy factors that interact in a complex manner to shape individual dietary patterns.
motivation These factors include income, food prices (which will affect the availability
and affordability of healthy foods), individual preferences and beliefs, cultural
Lack of time traditions, and geographical and environmental aspects (including climate
 Monitor your daily activities for one week, Identify at least three 30-minute change). Therefore, promoting a healthy food environment - including food
time slots you could use for physical activity. systems that promote a diversified, balanced and healthy diet-requires the
 Select activities requiring minimal time, such as walking, jogging, or stair involvement of multiple sectors and stakeholders, including government, and
climbing the public and private sectors
Social influence
 Explain your interest in physical activity to friends and family. Ask them to PHYSIOLOGICAL INDICATORS
support your efforts. Heart rate
 Invite friends and family members to exercise with you. Plan social activities The heart rate is an indicator of level of participation in physical activity.
involving exercise. The intensity of activity is measured by the percentage of the maximum
Lack of energy heart rate (MaxHR) during exercise, which literally means the maximum
 Schedule physical activity be sure in the day or week when you feel energetic number of times the heart contracts in one minute. An easy formula to
 Convince yourself that if you gave it a chance, physical activity will increase determine your maximum heart rate, based on your age, is called the
your energy level: then try it. Prediction Equation.
Lack of motivation
 Plan ahead. Make physical activity a regular part of your daily or weekly How to take your pulse
schedule and write it on your calendar. 1. Place the tips of your index, second and third fingers on the palm side of
Fear of injury your other wrist below the base of the thumb. Or, place the tips of your index
 Learn how to warm up and cool down to prevent injury. and second fingers on your lower neck on either side of your windpipe.
 Learn how to exercise appropriately considering your age, fitness level, 2. Press lightly with your fingers until you feel the blood pulsing beneath your
 skill level, and health status. fingers. You may need to move your fingers around slightly up or down until
 Choose activities involving minimum risk. you feel the pulsing.
 3. Use a watch with a second hand, or look at a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to MVPA is a mixture of moderate and vigorous-intensity activity.
get your heart rate (pulse) per minute.
The examples provided below serve only as a guide and will vary among
Normal heart rates at rest: individuals.
 Children (ages 6-15) 70-100 beats per minute Examples of moderate-intensity Examples of vigorous-intensity
 Adults (age 18 and over) 60-100 beats per minute activity activity
The maximum heart rate is the highest heart rate achieved during Requires a moderate amount of Requires a large amount of effort
maximal exercise. effort
Brisk walking Running
The Rate of Perceived Exertion (RPE) can measure exercise intensity and Dancing Walking/climbing
can be combined with the Prediction Equation. Housework, domestic work Aerobics
Active involvement in games, sport Competitive sports and games
MODERATE TO VIGOROUS PHYSICAL ACTIVITIES (MVPA) Carrying/moving loads (>20kg) Carrying/moving loads (>20kg)
Medical and health experts suggest that children and youth take part in at
least 60 minutes of physical activity every day and that a range of such
activities be offered to them to guarantee that they enjoy doing it.

Intensity refers to the rate at which the activity is being performed or the
extent of the effort necessary to carry out an action or exercise.

Moderate- intensity physical activity

On a range comparative to an individual's personal ability, moderate intensity
physical activity is typically a five or six on a scale of 10.

As a rule of thumb, if you are doing moderate- intensity activity, you can talk,
but would not be able to sing your much-loved song through the activity. You
are working hard enough to increase your heart rate

Vigorous-intensity physical activity

On a range comparative to an individual's personal ability, moderate intensity
physical activity is typically a seven or right on a scale of 10.

If you are doing vigorous-intensity activity, you will not be able to speak
more than a few words without recess for an inhalation. Your heart rate has
gone up moderately.