1st-quarter-P.E9.docx

**Lecture in P.E. 9 (First Grading)** **Physical Education** - Is an integral part of educational program design to promote the optimum development of an individual [physically], [mentally], [emotionally] and [socially] through the total body movements of properly selected physic...

**Lecture in P.E. 9 (First Grading)** **Physical Education** - Is an integral part of educational program design to promote the optimum development of an individual [physically], [mentally], [emotionally] and [socially] through the total body movements of properly selected physical activities. **Lesson 1 Physical Fitness** - primary specific objectives of physical education. - the ability to do certain task without undue fatigue but with extra reserve energy in case of emergency. **A. The Components of Physical Fitness and the Physical Fitness Test** **1. Body Composition** - the body's relative amount of fat to fat-free mass a\. Body Mass Index -Height -Weight **2. Flexibility** - the ability of the joints to do a full range of motion a\. Sit and Reach b\. Zipper Test **3. Cardio-Respiratory Endurance** - the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues - Endurance also refers to the ability of the muscles to do repeated work without fatigues a\. 3-Minutes Step Test **4. Strength** - the muscles ability to generate force against a resistance or physical objects. - Refers to how much weight to can lift for different strength training exercise a\. 90 Degree Push-up b\. Basic Plank **5. Speed** - the ability to create successive movements at a short period of time, PFT-40 metres sprint **6. Power** - is the ability of the muscle to transfer energy and release maximum force at a fast rate, PFT-Standing Long Jump **7. Agility** - refers to the ability to move in a given space with quickness and lightness of movements - PFT- Hexagon Ability Test **8. Coordination-** - The ability to use the senses with the body parts to perform motor tasks smoothly and accurately, PFT-**Juggling** **9. Reaction Time** - The amount of time it takes to respond to a stimulus. PFT-**Stick Drop Test** **10. Balance** - is the maintenance of equilibrium while stationary or while moving. PFT-**Stork Balance Stand Test** **B. The Heart Rate (Count for 10 seconds x 6)** 1. **Resting Heart Rate**-heart rate at rest that is best determined right after waking up in the morning. 2. **Theoretical Maximal Heart Rate (TMHR)-220 beats** per minute, the highest number of beats that the human can attain. 3. **Personal Maximal Heart Rate (PMHR**) is computed by subtracting your age from theoretical maximum heart rate. 4. **Target Heart Rate (THR)** **a.** Moderate 40%-55% of PMHR **b.** Vigorous 60%-85% of PMHR **Lesson 2: The Warm-Up** - An activity done before doing such exercises or physical activities - Important because it prepares the cardio-respiratory system for vigorous action - It increases the blood supply to the muscles and raises temperature - It prepares muscles and joints for activity proper - This makes individual more flexible and less likely injured **Stages of Warm up** **1. Body Conditioning (Muscle Warm-up Stage)** - Activities that will increase body temperature **2. Stretching Stage** - Stretching should be started when the muscles are warm - Should be done systematically and avoid rotation that will cause further injury - Static-Active Stretching is advisable because it is most safe for more people **3. The Cooling Down** - Light to moderate activity that may rejuvenate or relax muscle right after the physical activity **Lesson 3: Common Injuries during Physical Activity (Encountered by Sports Officiating Officials)** **[First Aid]** - An immediate or temporary care given to a person who has been injured or suddenly taken ill - Include self-help and home care if medical assistance in not available or delayed - Objectives - To alleviate suffering - To prevent added/further injury or danger - To prolong life **Common Injuries and First Aid** **1. Sprains** - Caused by torn fibres in a ligament, swelling and bruising are some signs and symptoms - Stretch or tear of a ligament - Caused by trauma such as a fall or a blow to he body that knock a joint out of position - Vulnerable to sprains are ankle, knees and wrist - May take up three weak to heal - First aid - Remove any clothing around the joint - Apply cold compress - Elevate the affected joints **2. Strains** - A twist, pull or tear of a muscle of tendons - Non contact injury that result from overstretching or over-contraction - Symptoms include pain, muscle spasm and lost of strength - Usually heal about a week **Fist Aid for Sprain and Strain** 1. Apply the R.I. C.E. method 2. Use paracetamol for the first day of the injury to reduce pain without increasing bleeding **3. Knee Injuries** - Knee is the most commonly injured joint - Injuries include bone bruises or damage to the cartilage or ligaments - Major injuries are - Anterior Cruciate Ligament (ACL) - Meniscus Injuries - Posterior Cruciate Ligament (PCL) - Medial Collateral Ligament - Lateral Collateral Ligament - Shin Splints - Achilles Tendonitis - Patella Dislocation - Hamstring, Quadriceps and Calf Injuries **4. Fractures** - Break of bone in the bone that can occur from either a quick, one-time injury to the bone or from repeated stress to the bone over time - Most common symptoms is pain at the site, accompanied by swelling and tenderness **5. Dislocation** - When bones come together to form a joint become separated - A dislocated joint is an emergency situation that requires medical treatment **First Aid for Fractures and Dislocation** 1. Apply RICE method 2. Keep the limb on position, place soft padding around the broken bones. Use splint 3. Use clean gauze pad for open fracture 4. See a doctor **The RICE Method** **[R- Rest]** - Rest the injured part, especially for the first 24-48 hours after the injury **[I-Ice]** - Ice is an excellent anti-inflammatory and reduces swelling and pain **[C-Compression]** - Compression also reduce swelling, use elastic bandage for 2 days **[E-Elevation ]** - Elevation drains fluid from injured tissues **Lesson 4: Nutrition and Weight** **[Gaining Weight]** - Difficulty of gaining weight is a result of a higher than normal basal metabolic rate or higher physical activity level - Weight gain is a goal, the focus is on gaining muscle and not fat weight **[Weight Loss]** - More common goal that weight gain that involves a negative energy balance - Can be achieved by increasing exercise and decreasing calorie intake, **[Basal Metabolic Rate]** - The energy required to maintain your body at rest - 60-70% of the total energy expenditure **[Managing Your Weight]** - Establishing or maintaining weight requires an understanding of how the body uses food to provide energy **[Calorie Need]** - Estimated calorie need is based on Sex, Age and activity level **Lesson 4: Qualities of A Good Officials** **1. Physical Qualities** - the physical attributes of an officials - should be physically fit **2. Emotional Qualities** - the emotional qualities of an sports officiating official to perform his/her role in a game - the possess confidence and belief in oneself **3. Mental Qualities** - mental toughness is the term used to refer all of the qualities pertaining to one's mental preparation in officiating a game - refers to the ability to stay focused, regulates one's performance, the ability to handle pressure, awareness and control of thoughts and feelings and one's command and control of environment - can be achieved by having a thorough knowledge on the rules and regulation of the game, alertness, vigilance, decisive, honest, and impartial judgement **4. Social Qualities** - The ability to deal with others at any given situation - Ability to settle disputes without sacrificing the integrity of a game and the officiating team **Ethics and Guidelines** 1. Be a benefit and cause no harm 2. Be accurate and responsible 3. Be supportive of other participants and loyal to our sports organization 4. Act with integrity 5. Act with fairness 6. Show respect for participants rights and dignity 7. Exhibit professionalism 8. Model appropriate health habits 9. Adhere to legal standards 10. Protect vulnerable person **Lesson 6: Officiating Basketball Game** **A. Equipments Used in Officiating Basketball** **B. Basic Rules** **1. Playing Time** **2. Beginning of the Game** **3. Time out** **4. Alternating possession** - There is only one jump ball in basketball **5. Goal** - When the sinks in the basket form above a goal was made - Kinds of goal **C. Officials in Basketball and Their Duties** **1. Referees** - Administer a jump ball and makes the final decision **2. Scorer and Assistant Scorer** - Enter the line up of the competing teams - Records the score, fouls, timeouts and other violation and approve substitution **3. Timekeeper** - Starts and stop the game clock in accordance to the rules **4. 24-second operator** **Officials Hand Signals and Interpretation of Rules (FIBA 2010)** **a. Scoring** **b. Clock Related** - Stop clock for violation - Stop clock for foul - Time in - 24 or 14 second reset **c. Administrative** **d. Violation** - Travelling/Double dribble - 3, 5, 8, 24 secs violation - Deliberate football - Out of bounds/direction of play **e. Number of Player (4-15)** - Single digit - 10's - 20's-90's **f. Fouls** **(Type of foul-number of free throw or side where the ball-direction of play)**