Physical Education 4 Midterm Reviewer PDF

SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO...

SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO SURFING LESSON 1: RECREATIONAL ACTIVITIES  is the sport of riding waves in an upright or prone position. RECREATIONAL ACTIVITIES (LEISURE)  Surfers catch ocean, river, or man-made waves,  is a time spent for activities not related to work and glide across the surface of the water until and done for enjoyment and relaxation to feel the wave breaks and loses its energy. refreshed. SNORKELING LEISURE  is the practice of swimming on or through a  is an essential part of human life. body of water while equipped with a diving mask, a shaped breathing tube called a snorkel,  Article 24 of the universal declaration of human and usually swim fins. In cooler waters, a wetsuit rights- everyone has the right to rest and leisure, may also be worn. including reasonable limitation of working hours WATER AEROBICS and periodic holidays with pay.  is the performance of aerobic exercise in water AQUATICS RECREATIONAL ACTIVITY such as in a swimming pool. AQUATICS  Done mostly vertically and without swimming  is a broad term used for activities done in or on typically in waist deep or deeper water, it is a the water. Among these are many lifelong and type of resistance training. competitive activities such as fitness swimming,  Water aerobics is a form of aerobic exercise that water aerobics, synchronized swimming, requires water-immersed participants. kayaking etc. BENEFITS OF WATER-BASED RECREATIONAL AQUATICS RECREATIONAL ACTIVITY ACTIVITY  Filipinos have a variety of water forms where they can engage in water- based recreational  Water-based exercise can help people with activities. The Philippines over 7 641 islands chronic diseases. For people with arthritis, it boast of beaches, lakes, rivers and other natural improves use of affected joints without water forms worsening symptoms.  hundreds of swimming pools that have become  People with arthritis have more health quite accessible in many cities and many man- improvements after participating in made bodies of water. hydrotherapy than with other activities.  Improves the use of affected joints and EXAMPLE OF WATER-BASED RECREATIONAL decreases pain from osteoarthritis. ACTIVITY  Muscle strength and endurance  Relieve stress SWIMMING  All these activities enhance one’s self-  is an individual or team racing sport that confidence and self- worth. requires the use of one's entire body to move through water. HAZARDS OF WATER-BASED RECREATIONAL  Competitive swimming is one of the most ACTIVITY popular Olympic sports, with varied distance  While water- based recreational activities bring events in: butterfly, backstroke, breaststroke, substantial health and mental benefits, they also freestyle, and individual medley. pose serious hazards and health risks.  The World Health Organization categorized KAYAKING these hazards into:  is the use of a kayak for moving across water.  Physical  A kayak is a low-to-the-water, canoe-like boat in  Microbial which the paddler sits facing forward, legs in  Chemical front, using a double-bladed paddle to pull front-to-back on one side and then the other in rotation.  SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO PHYSICAL HAZARDS  dermal contact and absorption through the skin  Public swimming pools can present several  urine; sweat; dirt; lotions (sunscreen, cosmetics, physical hazards for users and workers. These soap residues, etc.) include : drowning near-drowning, fall impact REDUCING AND PREVENTING HAZARDS injuries, and injuries resulting from improperly (CHEMICAL) designed and poorly maintained water circulation systems.  The WHO estimates 372, 000 people worldwide On chemical Hazards die annually due to drowning.  WHO says monitoring and regulating industrial effluents are the key solution. Must implements REDUCING AND PREVENTING HAZARDS rules and laws in relation to how industries (PHYSICAL) discharge their waste. On drowning and injuries  Pre-showering and good hygienic behavior  Teaching participant of water-based recreations should be encourage about the risk, will make them more cautious such they will strictly follow safety protocols. LESSON 2: INTRODUCTION TO SWIMMING  Informing them about basic life saving and first aid techniques. SWIMMING  Vigilant supervision must be encouraged.  Is both recreation and sports, the propulsion of Instructors and other concerned people must the body through water by combined arm and constantly keep an eye on participants, leg motions and the natural flotation of the especially beginners and weak swimmers. body.  Make participants comfortable with water.  Swimming is an Individual or team racing sport  For organizers and owners of swimming places, that requires the use of one’s entire body to installing fences and other safety devices will move through the water. prevent drowning and other accidents.  One of the most popular water sports, MICROBIAL HAZARDS swimming has been around for centuries.  The risk of illness or infection associated with  It has evolved to become one of the most swimming pools, spas and similar recreational- common recreational activities. water environments has been linked to  Swimming is a sport that tests your fitness and contamination of the water. stamina.  Bacteria can also be shared from users and TWO TERMINOLOGIES transmitted via contaminated water in pools or spas.  BLOWING BUBBLES  KICKING LEGS REDUCING AND PREVENTING HAZARDS  Keep the arms straight, shoulder under water. (MICROBIAL) Place the face in the water and push feet off the REDUCING AND PREVENTING HAZARDS bottom. Open the eyes, blow bubbles, kick the ON MICROBIAL RISK legs.  WHO encourages effective sewage discharge FOUR MAIN STROKES procedures to be set up.  Swimming pool managements must also apply FREESTYLE only the appropriate levels of chlorine and  The freestyle stroke is swum in a horizontal monitoring the levels of disinfectants as well as position with the body facing down. the pH levels in pools. (7-7.6)  The body rolls from one side to the other,  Pre- showering must be done. always turning to the side of the arm that is currently pulling in the water. CHEMICAL HAZARDS  The head remains in a neutral position, face  There are three main routes of exposure to down, except when breathing. chemicals in swimming pools and similar  To enable breathing, the body rolls a little environments: further to the side during the arm recovery, and  direct ingestion of water the head also turns to the side until the mouth is  inhalation of volatile or aerosolized solutes above the water surface.  SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO BREASTSTROKE SWIM FINS  The breaststroke is swum with the body facing  Are crafted to help you learn how to swim faster down. The arms perform semicircular and more efficiently. movements, and the legs perform a frog kick. HAND PADDLES  In terms of speed, breaststroke is the slowest  Hand paddles are lightweight tools great for swimming stroke. This is because during the leg improving and tweaking techniques. recovery, the thighs are pulled forward into the PULL BUOYS water against the swimming direction, which  To create buoyancy for your hips to bring your creates a lot of drag. body position in line so you are more BACKSTROKE streamlined.  The backstroke, or back crawl, uses alternating KICK BOARD and opposite arm movements. As one arm pulls  Training aid in which can help to develop the through the water from an overhead position to lower body muscle groups and focus on kicking the hip, the other arm recovers above the water techniques for most swimming strokes. from the hip to the overhead position and vice EARPLUGS versa.  Are specially designed to prevent water  The legs perform a flutter kick, like the one used intrusion in the ear canal which can often lead in the front crawl. to infection while swimming by the sea or in the  The backstroke is, as the name suggests, the pool. only one of the four competitive swimming NOSE CLIPS strokes swum on the back.  Nose clips are designed to water from entering BUTTERFLY your nose whilst swimming.  major swimming styles, swum on the breast, SWIM SNORKEL with both arms moving simultaneously,  This tool allows swimmers to focus on stroke accompanied by a "dolphin kick". technique without the interruption of turning  This style is considered as one of the hardest the head to breathe. and is not highly recommended for beginners FLOATS AND BUOY (unlike front crawl or freestyle). To perfect this  It is a flotation device that open-water stroke, one requires efficiency, strength, and swimmers use to increase their visibility in the timing. water POOL NOODLE SWIMMING ATTIRE AND ACCESSORIES  It can be used for a variety of swimming SWIMWEAR techniques and are excellent tool for teaching a  Reduce friction and drag in the water, increasing child or adults to swim. the efficiency of the swimmer's forward motion  Noodles, give the feeling of safety without the GOGGLES danger of being stuck in floatation devices.  Goggles or safety glasses are forms of protective BENEFITS OF SWIMMING eyewear that usually enclose or protect the eye to prevent water or chemicals from striking the  Swimming is a great workout because you need eyes. to move your whole body against the resistance SWIM CAP of the water.  A swim cap is an elastic cap made of plastic that  Keeps your heart rate up but takes some of the goes over the head of a swimmer. Swimmers impact stress off your body wear caps to keep their hair from getting very  Builds endurance, muscle strength and wet, but their hair will still get a little damp. cardiovascular fitness Swimmers will also wear swim caps to cover  Helps you maintain a healthy weight, healthy their hair and increase their aerodynamics. heart and lungs These help swimmers go faster, and all  Pones muscles and builds strength competitive swimmers wear them during  Provides an all-over body workout, as nearly all competitions. of your muscles are used during swimming.  Being a relaxing and peaceful form of exercise  Alleviating stress  SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO  Improve coordination, balance, and posture  Slowly rotate your opposite arm in a full circle to  Improve flexibility work the shoulder joint through its full range of  Provide good low-impact therapy for some motion. injuries and conditions  Repeat for both arms, doing 25 swings on each  Providing a pleasant way to cool down on a hot side. day HAMSTRING STREAMLINE STRETCH  Being available in many places – you can swim in  straight while the other is bent inward with your swimming pools, beaches, lakes, dams, and foot close to your leg. Keep the foot that is rivers. Make sure that the environment you extended in a flexed position. choose to swim in is safe.  Bring your arms straight and tight to your head in a streamlined position. Hold this tall and with WARM UP a flat lower back for 10 seconds.  A warm-up is a short activity or exercise  Then, while pushing your hips back, reach for undertaken before a more intensive exercise or your foot/ankle to stretch your hamstring for 10 activity. more seconds.  A warm-up is intended to prepare the body for  Repeat 5 times, then switch sides. movement, including exercise, sport, dance, and HIGH HURDLE STREAMLINE STRETCH stretching.  bent backward, foot close to your buttocks.  Warm-ups are a widely accepted practice Keep the foot that is extended in a flexed preceding nearly all athletic events position.  Bring your arms straight and tight to your head WALL PRESS – CHEST PRESS in a streamlined position, and hold this tall and  our arm to place your palm against the wall. with a flat lower back for 10 seconds. Your thumb should point towards the ceiling.  Then come down to a quad stretch for 10 more  Slowly rotate your torso away from your seconds. arm/wall until you feel the stretch in your chest  Repeat 5 times, then switch sides. and shoulders. CAT - COW  Hold for 15 – 20 seconds, keeping your palm  tart with your hands and knees on the floor in a firmly pressed against the wall. Then repeat this tabletop position (knees are under hips, wrists stretch on the other side. under shoulders). GOAL POST SQUEEZE  Begin in a neutral spine position, keeping your  Raise your arms in front of you with your elbows back flat and engaging your core. Take a big bent at a 90 degree angle. deep inhale.  Begin moving your arms back slowly, focusing on  As you exhale, round your spine up towards the squeezing your shoulder blades together in the ceiling, thinking about pulling your belly button middle and maintaining a 90 degree angle. up towards your spine, as well as pushing your  Return to starting position and repeat 10 – 15 shoulders up and away from the ground as you times. tuck your chest. GOAL POST ROTATION  Inhale again, curving your back in and letting  Raise your arms to your side with your elbows your belly relax while lifting your head and bent forward and in line with your shoulders at a tailbone up towards the sky. 90 degree angle.  Repeat this at least 10 more times.  Rotate your arms up to the goal post position, CHILD’S POSE without dropping your elbows below your  Kneel on the floor, touching your big toes shoulders. together and sitting on your heels.  Return to starting position and repeat 10 – 15  Reach your hands far in front of you as you push times. your shoulders down into the ground to feel the STRAIGHT ARM STRING stretch.  Begin in a standing position with one leg slightly  Hold this for 15 – 20 seconds. more than shoulder width apart from the other.  You can stretch your arms to either side of your With your knees slightly bent, lower your head body to add a stretch in your side torso. down and place your forearm above the knee of your forward leg.  SYSTEM PLUS COLLEGE FOUNDATION (BASIC EDUCATION) 2ND SEMESTER(MIDTERMS) LECTURER: MS. MARICRIS M. AYRAN TVL-HE | 12-ST. LAWRENCE | S.Y 2024-2025 TRANSCRIBED BY: ALRIANNE A. ANOÑUEVO FELLOWSHIP BENEFITS OF WARM-UP We enliven the spirit of camaraderie and  Prepare the athlete mentally and physically for Solidarity optimum task  completion – Conflicting research supporting its SYSTEMS PLUS COLLEGE FOUNDATION performance HYMN LYRICS  effectiveness (physiologically and performance- related). Your vision in our hearts  Improved athletic performance has been Will shine forevermore attributed to increased core temperature, We'll walk the halls of Systems Plus muscle temperature, blood flow, and the Until we give our all additional ergogenic benefits they bring. The value of your guidance  Loosen up the muscles and get the blood The wisdom of your light flowing throughout the body. And we will be the children  These swimmer-specific stretches work those Who will live in loyalty hard-to-reach muscles that are key to great Your vision in our hearts swimming. Will shine forevermore  Each stretch is designed to increase flexibility We’ll walk the halls of Systems Plus and mobility in your shoulders, hips, chest and Until we give our all legs. Commitment to excellence That has turned the key PHILOSOPHY, VISION, MISSION, CORE The promises we made VALUES AND SPCF HYMN Are the dreams we'll (ever make 2x) Your vision in our hearts PHILOSOPHY Will shine forevermore Commitment to excellent to serve God and the We'll walk in strength and character Community And love will be at sight The value of your guidance VISION The wisdom of your light An institution delivering world-class education And we will be the children We will be the children (2x) MISSION Who will live in loyalty Systems Plus College Foundation provides holistic development of all stakeholders PS: ctto, sa mga reviewer and lectures same lang through excellence in instruction, research, and kung ano nandito sama–sama lang lahat. Note sa extension service. dulo ng reviewer is a must for me, ppt handouts reviewer, I hope makahelp. I know you will do well. Trust your instinct and yourself, kaya natin ‘to CORE VALUES always to take a rest, always remember na, Malayo SERVICE pa pero malayo ka na! Goodluck We serve the Filipino people by delivering Sincerely yours: Alrianne A. Anonuevo(LUNA) excellence in academic services and 12-ST.LAWRENCE social volunteerism. PROFESSIONALISM We uphold professionalism through integrity and ethical responsibility. COMPETENCE We personify service excellence with holistic growth and learning.