HK 11: Wellness and Injury Management Course Module 1 PDF

2 HK 11 PHYSICAL EDUCATION AND ITS SIGNIFICANCE IN THE PROMOTION OF...

2 HK 11 PHYSICAL EDUCATION AND ITS SIGNIFICANCE IN THE PROMOTION OF HEALTH AND FITNESS OF AN Week 2 Wellness and Injury INDIVIDUAL Management LESSON OUTLINE  Current health LEARNING OUTCOMES and fitness Course Material No. 1 condition Unit Outline Here’s what I will teach you in this course material:  Definition of  Identify the current Global and Philippine health and fitness situations that Terms in Physical Education may affect the individual’s health condition.  Define ways in which an individual may cope with the present health and  Importance of Physical Education fitness conditions Curriculum  Identify the significance of PE in the promotion of health and fitness.  Identify the factors that may pose barriers in achieving a healthy and fit body. How are we 3 4 now? TABLE OF CONTENTS Key Point Since the start of COVID19 pandemic, we are What I know? Pretest 4 experiencing drastic changes in our daily lifestyles. Staying at home, What I know? Lesson 1 no social interactions and 5 being prevented from outdoor activities create Before you start, try answering the following physiological, emotional questions. Lesson 2 9 and physical health effects. And yes, we can say “we are 1. What is the level of physical activity and inactivity not OK”. And yes, we can globally? also say “Life has to move _________________________________________ 12 Ask yourself on and we are moving forward”. 2. What are actions taken by WHO and DOH in addressing physical inactivity during pandemic? Lesson 3 13 ________________________________________ 3. What do you think is the role of Physical Education in developing your physical health? 15 Assignment ________________________________________ Post test 4. What is Physical fitness for you and what are the benefits of engaging of having an active lifestyle? 17 ________________________________________ References 5. What are the ways and means you are doing in 18 achieving health and fitness during this pandemic? ________________________________________  5 6 ages. Quality physical education and supportive school environments can Lesson 1 Current health and fitness conditions provide physical and health literacy for long-lasting healthy, active lifestyles. It is also important that adults can be physically active and less sedentary at work. Whether working or not, older adults, in particular, can benefit from regular physical activity to maintain physical, I would like to commend you in completing your basic introduction of Physical Fitness in your mental and social health and enable healthy ageing. Primary and secondary health and social care secondary education. By this time, you are familiar with the significance and contributions of providers can help individuals of all ages become more active and prevent Noncommunicable Physical Education in your academic life. However, given the special situation right now, we are challenged to apply diligently these learnings to our everyday lives and cope with the “new Diseases, while also using physical activity as a means to increase rates of rehabilitation and normal”. recovery. In this module, you shall be introduced to a more substantial role of physical education in (Reference: Global action plan on physical activity 2018–2030: more active people for a healthier developing your holistic image and at the same time review the basic concepts you have learned world) on fitness and health. This course module will equip you to better deal with the physical challenges this pandemic has brought us in. On March 12, 2020 the World Health Organization (WHO) defined the COVID-19 infection as Department of Health (DOH) and WHO Launch Cooperation Strategies Toward a Healthy pandemic that has brought people many life challenges. To contain the diffusion of infection, Philippines several governments have enforced restrictions on outdoor activities or even collective quarantine on the population. In addition, quarantine is associated with stress and depression The newly launched Philippines–WHO CCS 2017–2022 complements the leading to unhealthy diet and reduced physical activity. DOH agenda with five unique strategic priorities: 1. Save lives by ensuring full access to immediate impact interventions Global awareness on the level of physical inactivity to save more lives now. 2. Promote well-being by empowering people to lead healthy lives and Since 2018, the World Health Organization has developed a global action plan to promote physical enjoy responsive health services. activity that responds to the requests by countries for updated guidance, and a framework of effective and feasible policy actions to increase physical activity at all levels. It also responds to 3. Protect health by better anticipating and mitigating disasters, and requests for global leadership and stronger regional and national coordination, and the need for a environmental and emerging health threats. whole-of society response to achieve a paradigm shift in both supporting and valuing all people 4. Optimize the health architecture and overcome its fragmentation. being regularly active, according to ability and across the life course. Global progress to increase physical activity has been slow, largely due to lack of awareness and investment. Worldwide, 1 in 5. Use platforms for health and support health in all settings, policies 4 adults, and 3 in 4 adolescents (aged 11–17 years), do not currently meet the global and sectors. recommendations for physical activity set by WHO. As countries develop economically, levels of Physical activity Recommendations amidst pandemic inactivity increase. In some countries, levels of inactivity can be as high as 70%, due to changing patterns of transportation, increased use of technology and urbanization. The COVID-19 pandemic means that many of us are staying at home and sitting down more than we usually do. It’s hard for a lot of us to do the sort With the current pandemic on COVID 19, there is a higher interest to implement this action plan of exercise we normally do. It’s even harder for people who don’t usually do in which physical activity can and should be integrated into the settings in which people live, work a lot of physical exercise. and play to increase the individuals’ immune system against COVID19. Walking and cycling are But at a time like this, it’s very important for people of all ages and abilities key means of transportation and enable engagement in regular physical activity on a daily basis to be as active as possible. WHO’s Be Active campaign aims to help you do nowadays in continuing the economic living of people. Sport and active recreation are not readily just that - and to have some fun at the same time. available to people as safety precautions. Physical activity is important across all ages. Active play and recreation are important for physical activity and health in early childhood as well as for all 7 8 Children and adolescents aged 5-17 years Remember - Just taking a short break from sitting, by doing 3-4 All children and adolescents should do at least 60 minutes a day of minutes of light intensity physical movement, such as walking or moderate to vigorous-intensity physical activity stretching, will help ease your muscles and improve blood circulation and muscle activity. This should include activities that strengthen muscle and bone, at least 3 days per week Doing more than 60 minutes of physical activity daily will provide Regular physical activity benefits both the body and mind. It can reduce high blood pressure, additional health benefits help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers - all conditions that can increase susceptibility to COVID-19. Adults aged over 18 years It also improves bone and muscle strength and increases balance, flexibility and fitness. For All adults should do at least 150 minutes of moderate-intensity physical older people, activities that improve balance help to prevent falls and injuries. activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week. Regular physical activity can help give our days a routine and be a way to stay in contact with family and friends. It’s also good for our mental health - reducing the risk of For additional health benefits, adults should increase their moderate- depression, cognitive decline and delay the onset of dementia - and improve overall feelings intensity physical activity to 300 minutes per week, or equivalent. For developing and maintaining musculoskeletal health, muscle- strengthening activities involving major muscle groups should be done on 2 How much physical activity is recommended for your age or more days a week group? In addition, older adults with poor mobility should do physical activity The World Health Organization (WHO) has recommendations on the amount of to enhance balance and prevent falls on 3 or more days per week. physical activity people of all ages should do to benefit their health and well-being. Infants under 1 year of age All infants should be physically active several times a day. Does your “free time” mean For those not yet mobile, this includes at least 30 minutes in prone “screen time”??? position (tummy time), as floor-based play, spread throughout the day while awake. Children under 5 years of age All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity How Active are you? 3-4-year-old children should spend at least 60 minutes of this time in Based from what you have learned globally and particularly in moderate- to vigorous-intensity physical activity the Philippines about the level of physical inactivity of the populace particularly during this pandemic, can you evaluate your present physical activity level? Can you identify how much physical activity you should engage in based on WHO standard? GOOGLE FORM QUESTIONNAIRE with REFLECTION  9 10 Physical Education An educational process that uses physical activity as a means to help individual acquire skills, fitness, knowledge  World Health Organization has developed a global action plan to promote physical activity that responds to the requests by countries for updated guidance, and a framework of effective and and attitude that contribute to their optimal development feasible policy actions to increase physical activity at all levels.  Quality physical education and supportive school environments can provide physical and health and well-being. Quality physical education and supportive literacy for long-lasting healthy, active lifestyles school environments can provide physical and health  The newly launched Philippines–WHO CCS 2017–2022 complements the DOH agenda with five unique strategic priorities:1. Save lives by ensuring full access to immediate impact interventions literacy for long-lasting healthy, active lifestyles. to save more lives now.2. Promote well-being by empowering people to lead healthy lives and enjoy responsive health services.3Protect health by better anticipating and mitigating disasters, and environmental and emerging health threats.4. Optimize the health architecture and overcome its fragmentation. 5.Use platforms for health and support health in all settings, policies and sectors. Objectives of Physical Education  Amount of physical activity is recommended for different ages of an individual Infant, several times a day of physical activity such as tummy time and floor based play, children under 5- 180 minutes a day, 5-17 years old should perform 60 minutes minimum a day and for adults 18 years old and above should have moderate physical activity of 150 minutes throughout the week. Knowledge and Social and Basic Movement Understanding Emotional Skills - Body functions, Self-confidence, – Locomotor, non- Lesson 2 Introduction to Physical health, growth and affiliations, value locomotor, Education, Fitness and Exercise development, motor judgment, character manipulative, learning, development, courtesy fundamental skills understanding Self-control, self- – Components of Physical activity, such as walking, cycling or participating in sports, has exercise physiology discipline, fun, relief, physical fitness significant benefits for health. It can reduce the risk of cardiovascular - Game rules, strategies learning how to win and safety and lose diseases, diabetes, colon and breast cancer, and depression. Adequate levels of physical activity will decrease the risk of a hip or vertebral fracture and help control weight. Conversely, physical inactivity has been identified as the fourth leading risk factor for global mortality, causing an estimated 3.2 million deaths globally. It is a significant risk factor for noncommunicable diseases (NCDs) such as stroke, diabetes and cancer. Less and less physical activity is occurring in many Physical Activity vs. Exercise countries. Globally, 23% of adults and 81% school - going Physical activity is defined as any bodily movement produced by skeletal muscles adolescents are not active that require energy expenditure. Popular ways to be active are through walking, cycling, enough. sports and recreation, and can be done at any level of skill and for enjoyment. Regular and adequate levels of physical activity: 11 12 The term "physical activity" should not be confused with. "Exercise", which is a Physical fitness is a state of health and well-being and, more specifically, the ability subcategory of physical activity that is planned, structured, repetitive, and aims to to perform aspects of sports, occupations and daily activities. Physical fitness is generally improve or maintain one or more components of physical fitness Beyond exercise, any achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient other physical activity that is done during leisure time, for transport to get to and from rest. (Wikipedia). places, or as part of a person’s work, has a health benefit. Requirements to be physically fit Increasing physical activity is not just an individual issue. It requires a whole of society and culturally relevant approach and therefore demands a collective effort across different Proper nutrition sectors and disciplines. Adequate rest and relaxation Good health practices Good medical and dental care Exercise improve bone and functional health Reasons (Barriers) for the low level of participation in physical fitness Physical activity and Benefits of Regular activities improve muscular and cardiorespiratory fitness Exercise reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression; fundamental to energy balance and weight control reduce the risk of falls as well as hip or vertebral fractures  13 14 Lesson 3 Importance of Physical Activities and Exercise THE HEAD Thinks...Talks...Charms... Lucky for the HEAD that I And can do a lot of tricks... care for the BODY to direct the HEAD around. LESSON SUMMARY  Physical Education is an educational process that uses physical activity as a means to help individual acquire skills, fitness, knowledge and attitude that contribute to their optimal development and well-being.  The objectives of Physical Education are to increase knowledge and understanding, develop social and emotional skills and teach basic movement skills  Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure  "Exercise", which is a subcategory of physical activity that is As the saying goes, “Mens Sana In Corpore Sano” 'A sound planned, structured, repetitive, and aims to improve or mind in a sound body' is the English translation of a famous maintain one or more components of physical fitness quotation by the pre-Socratic Greek philosopher Thales  Physical fitness is a state of health and well-being and, more (Miletus, 624 – 546 BC), demonstrating the close links specifically, the ability to perform aspects of sports, between physical exercise, mental equilibrium and the ability occupations and daily activities to enjoy life  To be physically fit, one should have proper nutrition , Otherwise, out dequate rest and relaxation, good health practices, good it would go! medical and dental care and exercise  Various reasons why people do not participate in physical fitness activities susch as; lasck of knoelwdeg, having limited or confince place, no equipment, having other priorities than exercising and of course having a sedentary lifestyle. 15 16 According to WHO, Regular physical activity of moderate intensity – such as walking, cycling, or doing sports – has significant benefits for health. At all ages, the benefits of being physically active outweigh potential harm, for example through accidents. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can quite easily achieve the recommended activity levels. Regular and adequate levels of physical activity:  muscular and cardiorespiratory fitness;  improve bone and functional health;  improve reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression;  reduce the risk of falls as well as hip or vertebral fractures; and  are fundamental to energy balance and weight control. Insufficient physical activity is one of the leading risk factors for global mortality and is on the rise in many countries, adding to the burden of NCDs and affecting general health worldwide. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. What Happens inside your body when you exercise? (British Heart Foundation) Regular physical activity can lower your risk of heart and circulatory disease by 35% When you are active, the heat produced by your muscles increases your body temperature, making you feel warmer. Your heart starts to beat faster, pumping more blood to the working muscles. Since your heart is a muscle, when regularly pumping will make it bigger and stronger. In doing so, your body requires more oxygen which your lungs and heart will efficiently supply. This will in turn provide the extra oxygen needed by active muscles. Regular exercises, produce mor capillaries in the muscles that makes it easier for you to do exercises over time. Also known as muscle adaptation. Watch this video link and write a reflection paper on how Physical activities affect your life and how to you keep yourself (or probably your family) to stay active during this pandemic. https://youtu.be/lEl2PuvSnQ0 Submission: Next week  17 18 LESSON SUMMARY POSTTEST “Mens sana in corpore sano” is having a sound mind in a sound body. Focusing on the importance of developing your physical heath in developing Directions: Fill in the blank with the letter corresponding to your answer. your intellectual capacity. _______ 1. Doing regular physical activities and exercise may increase the demand for oxygen of the Regular physical activity of moderate intensity will improve health and heart and lungs. True or False. a. True prevents cardio vascular diseases to occur by 35%. b. False Regular physical activites/ exercise will increase the functional capacity of _______ 2. What is the recommended length of activity for children and adolescents aged 5-17 the heart and lungs in supplying oxygen to the working muscles for years? adaptation. a. 150 mins per week c. 180 minutes per day b. 60 minutes per day d. several times in a day Increased participation to physical activites will lead to smarter minds, _______ 3 What is the recommended length of activity for adults over 18 years old? muscular and cardiorespiratory fitness, improve bone and functional health, a. 150 mins per week c. 180 minutes per day reduce the risk of hypertension, coronary heart disease, stroke, diabetes, b. 60 minutes per day d. several times in a day various types of cancer (including breast cancer and colon cancer), and _______ 4. What is the program that the Department of Health (DOH) and WHO Launch towards a depression, reduce the risk of falls as well as hip or vertebral fractures; and Healthy Philippines? are fundamental to energy balance and weight control. a. DOH- Hataw Fitness c. Philippines–WHO CCS 2017–2022 b. Move as One d. SIPA anti COVID19 _______ 5. According to WHO, globally, 23% of adults and 81% school - going adolescents do have an active lifestyle. True or False. a. True KEY TERMS b. False KEY TERMS Physical Education DISCUSSION: Physical Activity 1. Evaluate your daily activities, identify is what you are doing is a physical activity or exercise. Exercise ___________________________________________________________________________________________ Physical Fitness 2. Why do you think are the benefits for actively participating in the Physical Education program? ___________________________________________________________________________________________ 3. Determine the factors that may hinder your participation to physical activities and identify ways on which you can overcome these obstacles. ___________________________________________________________________________________________ 19 20 REFERENCES 60 Seconds Challenge I’m sure you are Circle you belly! currently sitting. So, You may find the links below for more information regarding our lessons: what are you Instructions: Department of Local Government, Sport and Cultural Industries, Western Australia. 2020. Research and policy: Sport and recreation helps unite and strengthen communities. waiting for? 1. Get a ball, or anything you can https://www.dlgsc.wa.gov.au/sport-and-recreation/benefits-to-the- community?fbclid=IwAR2gMT9ixKNEtrIqgGwZVmA3Nfqat- Let’s MOVE!!! hold and move around your waist. G. Li, R. Hu, X. GuA close-up on COVID-19 and cardiovascular diseases [published online ahead of print, 2020 Apr 8] 2. For 60 seconds, move the ball Nutr Metab Cardiovasc Dis, 30 (7) (2020), pp. 1057-1060, 10.1016/j.numecd.2020.04.00 ArticleDownload PDFCrossRefView Record in ScopusGoogle Scholar around your waist line (along your belly button) clockwise WHO announces COVID-19 outbreak a pandemic (2020) then do the same http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid- counterclockwise for another 60 19/news/news/2020/3/who-announces-covid-19-outbreak-a-pandemic Google Scholar seconds) 3. Make sure you are not bending W.E. Parmet, M.S. SinhaCovid-19 — the law and limits of quarantine N Engl J Med (2020), 10.1056/NEJMp2004211 forward or leaning backward. Google Scholar 4. If you drop the ball restart the time. P.A. MackowiakThe origin of quarantine Clin Infect Dis, 35 (2002), pp. 1071-1072 Google Scholar Sima Zach, Ella Shoval & Ronnie Lidor (2017) Physical education and academic achievement— literature review 1997–2015, Journal of Curriculum Studies, 49:5, 703- 721, DOI: 10.1080/00220272.2016.1234649 https://www.researchgate.net/publication/29439843_The_educational_benefits_claimed_for_phys ical_education_and_school_sport_An_academic_review/citation/download Photo: Toby’s Sports