LEASURE AND RECREATION

FIRST EDITION

TWEKAMBE DAVIS
2018/2020

Twekambedavis1991@gmail.com 0778084806/0770416544/0706004279

Course Code and Name: EGED2102 Leisure and Recreation

Course Level: Year II Semester I
Course Credit: 2 CU
Brief course description:
The Course introduces trainees to Leisure and Recreation; physical education and sports, clubs and societies,
performing arts activities in TVET institutions.
Learning outcomes
The student writes Case Study reports on:
 Clubs and societies activities in TVET Institutions in Uganda
 Performing arts in TVET Institutions in Uganda
Competences
By the end of the Course, students should be able to:
 Participate in activities that promote a healthy body and mind.
 Develop a positive attitude towards self, others and the community.
 Socialize with others.
 Form relevant clubs and societies
 Participate in TVET clubs and societies.
 Identify different areas of performing arts amongst learners
 Participate in relevant TVET performing arts.
Detailed Course Description Duration
Physical education and sports 8 Hours
 Healthy body and mind
 Positive community attributes
Clubs and societies 11 Hours
 Formation of TVET school clubs/societies
 Participation in TVET clubs and societies
Performing Arts 11 Hours
 Identification of areas of performing arts amongst learners
 Participation in TVET performing arts
Methodology: Using: Interactive lecture, project work, demonstration and practice, resource persons, field
study and report writing, guided discussion, practical tasks, group work, case study, think-pair share, role
play
Assessment :
 Assignment 5%
 Tests 10%
 Practical/project work 25%
 Examination 60%
Total 100%
Reference.
1. Torkildsen, G (2005). Leisure and Recreation Management. Routledge 270 Madison Avenue, NY.
2. Introduction to Leisure and Recreation. Publication: 2005 | ISBN-10: 0736057811 | ISBN-13: 978-
0736057813
3. Russell, R.V. (2009). Pastimes: The Context of Contemporary Leisure. Sagamore Publishing
4. Hurd, A., Barcelona, R and J. Meldrum (2008). Leisure Services Management with Web Resources.
Human Kinetics.

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 LEISURE
Leisure:
There are three ways of defining leisure i.e. leisure as time leisure as activity and leisure as a
state of mind

Leisure as time; it refers to time free from any obligation as work whether paid or unpaid
and activity required for existence i.e. sleep and eating.

Free time means all non working hours.

Leisure as activity it refers to an activity that people engages in during their free time i.e.
activities that cannot work oriented.eg participating in sports reading for leisure relaxation etc

Leisure as a state of mind. It refers to an individual perception of an activity e.g.

percersed competence positive effect.

Percesised freedom. It is the ability to choose the activity or experiences and have freedom to
act without control from others.

Intrinsic motivation. It means the person is self motivated to participate and not influenced by
others and the experience should result into feeling of satisfaction; enjoyment and quantification.

Perceived competence; It refers to the skill, a person’s belief he or she posses. And whether that
skill level is in line with a degree of challenge or difficulty meant in an experience

Positive effect. It refers to a person’s sense of choice .it is concerned with enjoyment

LEISURE AND STORE INDUSTRY

Leisure and store industry is sediment of business focused on recreation,

entertainment, sports and tourism.

Leisure industry is made up of two main areas.

1. Health/fitness and sports

2. Entertainment/recreation we find cultural organizations, cinemas, parks music venues of

all recreations vocations. Health / fitness and sports can be found in leisure and sports complexes
e.g. clubs, hotel, golf, courses of a qillatic centers. (Swimming).

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Physical activity, lifestyle and wellbeing.

I. WELL BEING: A state of physical wellbeing is not just the absence of diseases.
iota includes ensure life style , behaviors and choices

To health, avoid preventable diseases and conditions and line a balanced state of the body, mind
and spirit.

II. LIFE STYLE BEHAVIOURS FOR HEALTH WEALTH WELL BEING.

• Coping with stress

• Eating nutritious food.

• Getting enough sleep

• Health aging.

• Managing chronic heart diseases

• Kicking smoking.

• Moving in a health way

• Stopping domestic violence.

RISKY LIFE STYLE

• Addiction

• Alcoholism

• Behavioral change

• Diet nutrition and obesity

• Drug misuse

• Mental health sunshine exposure.

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 RECREATION

It refers to an activity that people engages in during their free time, that the people enjoy and
recognize as having socially redeeming values

OR

It is an activity of leisure (activity done during leisure time)

These are often done for enjoyment, a amazement or pleasure and are considered to be fun. They
include racing, recycling sport, copping, canoing, fishing, rock climbing etc

TYPES OF RECREATION

• Outdoor recreation

• Indoor recreation

Outdoor reaction activities include

Hiking and capping, hunting and fishing cannoning, sailing and Moto boating, biking etc

Indoor reaction activities include boxing chess, table tennis snooker(pool),bowing volleyball,
swimming, basketball etc.

BENEFITS OF RECREATION AND LEISURE

1. Recreation helps individual to be happier/feel great

2. It helps to build/develop family unity among the family members

3. It helps people to control weight, look better and build strong bodies

4. Recreation diminishes chances of disease

5. It helps to reduce stress and enables an individual to relax

6. It eliminates loneliness by conquering boredom

7. It reduces crime and diminishes gang violence

8. Recreation is source of income to some people

9. It boosts the economy by reducing un employment

10. It increases property value i.e. attracts new business near relational Centre.

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CHARACTERISTICS OF RECREATION
1. Recreation is an activity- involves passive and active action
2. Recreation is performed during free time: should not conflict with your other tasks or
responsibilities
3. Recreation is done voluntarily: you own free will to do recreational activity
4. Recreation is a problem solver
5. Recreation has no single form: it multiplies
6. Recreation is determined by motivation
7. Recreation gives direct satisfaction
FACTORS THAT LIMIT PEOPLES’ PARTICIPATION IN LEISURE AND
RECREATION
1. Gender
2. Age group (youth, parents, old people)
3. Culture
4. Special needs (people with disabilities, parents with children)
5. Availability of activity
6. Availability of transport
7. Influence of friends and family.
8. Disposable income
9. Government policy
10 Type of household
Social groups e.g. social economic groups based on marital status, education and job
Selected by the child and the profession selected in future
Question1 set
1(a) outline three characteristics of leisure
(b) Distinguish between active leisure and passive leisure with relevant examples
2 explain the benefits of leisure in education and training to learners in TVET education
3(a) examine any six recreational activities learners engage in during their leisure time
(b) What factors limit learners participation in creational activities in TVET institutions
4 discuss factors that influence peoples leisure time in schools and communities

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RECREATION IS MISINTERPRETED TO MEAN SOLAR
(i)Play
(ii) Leisure time
(iii) Physical activity
However, recreation encompasses quiet desultory sport or a vigorous contact sport. The
following characteristics are common.
-Recreation activity must be voluntary without pressure of peers and individual
-Recreation must be an activity and not merely a passive diversion
-Recreation must take place during free time and should be enjoyable i.e. it is not for social
acceptance or reward.
-Recreation activities must take place during leisure time
-Recreation activity must provide satisfaction from a usual activity e.g. a professional footballer
cannot play football for recreation.
Recreation activity activity must be related to personal or family maintenance
(rehabilitation) e.g. Going for food.
-The recreational activity must allow for creative responses.

NEED FOR RECREATION

From primitive timers, man
(a)Hunted and finished for food for survival
(b)Protected himself from being attacked
(c) A mixed himself as an object of play
(d) Meat hunting and fishing for pleasure found in the activity.
(e) Match of his education was physical sense he was both a hunter and hunted.
(f) Was guided strictly for survival as he learned to obtain food and water and to rebel his
enemies
(g) Had to learn his civilization and pars it onto these that followed.
(h) Struggled to find new sources of food through running, walking and climbing
(i) Lived by hunting, fishing and gathering fruits
(j) Domestic animals so as to make his travel easier
(k) Later grew food and that made him to travel less and develop his family, clan and society

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(l) The clearance of the earth was aided by fire which later became all weather play around his
children.
(m) Dance was participated in by most adults.
Man danced to:
-Pleases the gods
-Being rain
-Core the sickness
-Bury the dead
-Partied demonstrated what he warbled and mimed or disked what he wanted.
Primitive man did not distinguish between magic and science but he laid the ground work what
would be recorded as history later. His survival activities became recreational to the future. Later
e.g. curving, painting, stone engraving, curved figures etc
Recreational activities are parallel to those of P.E e.g. riding is physical and the purpose is
recreation
THE MAJOR NEEDS OF RECREATION
1. -Expansion of leisure; This came about during the expansion of the industrial revolution
machines produced more goods and due to economies of supply the work load radioed
2. -Rise of urban centers ; man worked with machines for better life and get decreased the
space in which to create more opportunities for recreation in their environment or setting
they had created for themselves thus, with the coming of urbanization, land has become
increasingly expensive and decreasingly available for leisure time, play and recreation
3. -Increasing social structures; Homes have moved from homes centered to business
centered employment e.g. working mothers have abrogated their responsibilities; fathers
are now commuting from homes to work
4. -A god need for recreation; forced or voluntary retirement may be due to advanced age ,
sudden death or without work persons who worked hard all their lives to support
themselves and families needed pleasurable ways in which to spend their golden age and
i.e. adequate recreation

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Recreation needs to be considered as part and partial of community because;
1 It provides some socially useful services
2 It provides opportunity for self expression
3 It provides sense of achievement
4 Makes one feel free to release tension from work
5 Evaluates one to spend free time in more satisfying ways
6 It is good for mental stimulation and relaxation
7 Provides for spiritual satisfaction
8 It is a means of recognition as an individual
9 It enables individual to enjoy normal companionship
PURPOSE OF RECREATION
a. -To develop physical through muscular activities e.g. develop strength, coordination,
cardio-vascular system
b. -To enhance the educative processers through recreational activities for example
investigate the environment or solve problems especially through trial and error
c. -To discuss inmates (inborn) creativity in your body through exposure when you do
something like partying music gymnastic
d. -To engage in and improve social intersections in acceptable situations
e. It provides opportunities for people with different status and different careers to get know
one another in an informal and friendly atmosphere.
f. -It promotes opportunities for jobs.

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 PLAY
It’s a physical or mental leisure activity that is undertaken purely for enjoyment or measurement
and has no other objective
OR
It is an imaginative intrinsically motivated non-service freely chosen and actively engaged in
OR
Play is an enjoyable activity which is self-initiated in accordance with personal goods or
expressive feelings.
Play consists of all ranges of movement activities whereas sports is greened by specific rules.
Play has spontaneous rules.
It does not have predetermined out came or victory or reward.
Play can also be referred as a form of behavior through which one’s life passes via meaningful
moments i.e. it is associated with recreation and enjoyment.
Via play children develop co-ordination, strength learn how to take risks. Negotiate and
overcome challenge.

THEORIES OF PLAY
There are at least five distinct theories off play

 Surplus energy theory

 Recreative theory/recreation theory /relation

 Anticipatory theory/pre-exercise theory/practice theory

 re-capitation theory

 Cathartics theory

SURPLUS ENERGY THEORY

According to the Germany poet Schaller and English philosopher Herbert spencer, play
is expression of surplus energy

A child gets food and nutrition for its growth an adult spends his energy in his daily work
but a child has no such work. He accumulates the energy and it remains the surplus,
play provides an outlet for discharge of this surplus energy.

Play thus acts as a safety value to keep a normal balance of individual’s energy as the
excessive steam is discharged through value of the bolier, rest boiler burst out

Similarly the excessive energy of the child is discharged through play activities
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CRITICISM OF THIS THEORY

This theory has been criticized on the off grounds

If the purpose is simply to discharge off the surplus energy, why does it take a particular
form of play? We don’t see a child go about running and exhausting himself for nothing

This theory fails to explain why we play even when we are tired and have apparently
surplus energy

The metaphor of safety value as used by spencer does not work. Surplus team must go
out and in no way makes the engine itself a better engine but play helps the growth of
the child, play activity is not a waste like surplus steam of an engine thrown out into the
atmosphere. A play is a purpose for activity enabling the child to discover his own
powers physical metal and morally

RECREATIVE THEORY

This theory was first raised by Lazarus of Berlin. Lazarus says that through play a child
gets a recreational and he gains his spent up energy he coups his energy spent during
his work and feels refreshed when after play thus removes fatigue and composites for
the energy spent

It refreshes the tired organisms

CRITICISM OF THIS THEORY

The theory does not explain why the child goes to play even when he is not tired.
Generally children have no serious work to perform but still they play.

Play does not follow hard work always. Even in the case of adults. Some adults will play
cards or chess all day long hence this theory can’t be accepted as a universal
interpretation

ANTICIPATION

This theory is also known as practice theory

It was raised by cargoes in his two works the play of animal and the ‘play of man he’ he
observed that play is as sort of preparation for adulthood. Child anticipates his future
activities and he prepares himself to meet the problems of life in anticipation. Cargos
gave numerous illustrations from animal behavior thus proving his positions

‘Puppies quarrel in a playful way because dogs have to fight”

‘Kitten run after moving objects as cats have to catch mice”

Animal play practicing an art that prove useful to them in future

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Confirming this principle, TP Nuna says “nature invented play not merely as means of
disposing off harmlessly the young animal’s superfluous energy but as adevice for
using that energy to prepare him for serious business of life.

In the same way explains carlgroos the children different roles soliders, king, teachers
mothers etc as a rehearsal for future vocational and for serious business of
life.carlgroos bases his explanation on some specific observations.

Every child is helpless of birth, it has to pass through a periodof incubation during which
it attains maturity of the adults. This is true for birds, animals and men

CRITICISM OF THIS THEORY

Although groos is convicing explaining certain aspects of play, it remains to be unknown

why adults have a tendency to even when they have actually entered a serious
business of life.

It remains to be explained why there is a little correspondence between the type of play
selected by the child and the profession selected in future

RECAPITULATION THEORY

Stanley Hall suggested that children , through their play , re enact the stages of man

According to him, the child is not much rehancing a serious activities of own adult life as
harking back to and recapitulating laws of his remote ancestors

Stanley says that the metal development of a child recapitulates some of the history of
his ancestors experimenting with the ordinary tools, trying to adopt to the physically
environment curiosity manipulating things and objects trying to accumulate bits of
knowledge.

Although the world in general advances, the individual must start from the very
beginning and transverse to the current world’s culture

CRITICISM OF THE THEORY

Hall’s theory explains a good no of play activities but not all. Some play activities are
related with future business of life rather than past of the race

Playing with carts is explained with trains, aeroplane toy rockets and ships. Did these
exist in past?

It is not explained why a child gets pleasure out of play. Again its not explained by a
child makes a selection of his play activities according to his interests

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THE CATHARTIC THEORY

According to this theory, play provides an outlet for;

Unlike leisure, recreation emphasizes morally acceptable not just to an individual

but also to the society as a whole hence recreation activity must contribute to the
society as a whole in a way that society deems acceptable.

These may include sports, games, travelling, reading, arts, crafts, drama.

Therefore recreation is wise or purposeful use of free time.

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 PHYSICAL EDUCATION AND SPORT
PHYSICAL EDUCATION (P.E)
It can be defined as learning by doing or learning via physicals.

P.E Can also be defined as a process of education that is concerned with activities that develop
and maintain the human body. This definition lights that P.E is used to enrich the life of an
individual.

It can be used in obtaining satisfying experiences through a well conducted P.E programmed a
learner can attain practice skills , improve one’s health, acquire social skills, understand how
one’s body works, learn how to use leisure time and develop specific sports skills.

WHAT OTHERS SAY ABOUT P.E

1. A Man on street conceives P.E as muscle building so, during day, they will be on the gym to
build muscles.

2. Some educators regents it as a non-Intellectual class un worthy of a cadmic credit.

3.A Young French man or woman looks and as a preparation fun and games vibrant and useful
leadership I e via P.E.they see opportunities like oncoming captain of the team, sports
competitions opportunities for pleasant memories like I was the last in so and so

4. Some intertsecfilals call it specialty of medicine a department in atheletics.woman and men

who devote their time and energy to building muscular issues and others regarding as activities
eon tined to the field.

PURPOSE OF TEACHING P.E

To secure the best possible development of all children and youth in schools.

To ensure total fitness healthy growth rich in recreational resources and social adjustment in
healthy productive and democratic society.

GOALS OF P.E

The goals of physical one geared towards one developing towards a positive self concept or idea.

The goals of being accepted as amensor of society increasing enjoyment in sports participation
via the means of refined skills.

Relaxing and forgetting study pressure.

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 AIMS OF P.E

To use a physical education as an integral part or compound of the general education.

To use free movement for developing;

(a)physical of organize growth.

(b) Motor skills (dancing and singing)

(c) Emotional growth (low you reaction)

(d) Social adjustment.

To maintain a harmonious functioning of due nervous and muscular systems to produce desired
movements.

To acquire desirable resources in physical recreation of an early stage of development.

To develop fully functioning body system which can meet demands on him or her by the
environment?

For adjust both self and others via integration with a society and environment.

To produce a child who uses his or her body efficiently.

To respond to physical activity. Via fulfillment of basic needs.

OBJECTIVES OF P.E EDUCATION

Organic aspect of development; Here the aim is to develop the ability to sustain the effort for a
prolonged period of time during exercise to persist in sinuous activity for periods of some
duration and to demonstrate a range of motion in joints needed to produce efficient movement
and minimize injury.

Skills aspect of development; Here we attempt to develop and improve on the neuron-muscular
efficient, coordination, grace and reaction time. It involves activities like locomotion skills e.g.
Walking, running, jumping etc .sports skills e.g. soccer skills, track and field events, recreational
skills etc

Emotional heath; i.e. learner is trained to cape with the pressure of everyday living e.g. we
attempt to develop the ability to release tension through suitable physical activity to orate fun
through physical activity and to develop positive reaction towards success or failure

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Mental development; through

(i) Exploration and acquisition of knowledge of human body

(ii) To enable one to make valuable judgment to safety measures

(iii) Acquisition of the values of the games e.g volleyball, football, netball etc

(iv) Identification of growth and development factors that affect movement.

-social aspect on development; social development relations to the adjustment of both self and
others. They also know how to link between the individual and his movement e.g.

(a) To exchange and evaluate ideas with others

(b) To develop a sense of belonging to the society

(c) To exhibit attitudes that self lead good moral characters

(d) To make judgment in a group situation.

RELATIONSHIP OF P.E TO RECREATION

To be able to feel leisure intellectually is the last product of civilization.

Recreation has become a necessity due to;

1. Need with an increased world population

2. A decrease in a free procreative apace

3. An increase in free working hours

4. An increase in life expecting for the general population

QN, why is physical activity and fitness important.

1. It decreases your risk of diseases.

2. It makes use feel better physical ly and mentally

3. It makes you look better because improves your musicle tone

4. It helps to avoid injuries

5. Makes you keep doing activities you enjoy throughout your life.

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What happens without physical activity?

. there is increased risks of ;

 Anxiety,

 Stress

 feelings of depression

 Developing many preventable disease such as high blood pressure chronary heart disease
and obesty

 Dying pre maturely

VALUE OF P.E/GAMES

There is a popular saying that “a healthy man is a healthy mind” also, “Work without play made
jack a dull boy”; There by putting emphasis on the importance of exercise in development.

P.E to which games belong act as a vehicle of social, moral and personal development of an
individual

So P.E does this by providing opportunities for individuals to engage in physical activities where
the context of experience can contribute to the individual personal development in terms of
Interpersonal competence: This includes;

 -Social; where an individual may learn to mix with others, cooperates and be sensitive to
others.

 -contact; where an individual may learn to be fair, tolerant, considerate and useful to
others

 -coping up with others; where individuals may learn to experience and cope with failure,
success, competition and fears

1. Disposition about supportive learning; this includes discipline presences,

concentration and consistencies

2. Developing one’s own ideas which include aspects like creativeness and finding
out for one’s self which brings about being initiative responsible and independent
of thought.

3. Learning how to improve; whereby individuals may learn to set and reach
attainable targets which would make them feel confident and successful.

4. Transmission of culture of a society can be developed, maintained and

transmitted. Sports, games and dances which are components of physical
education are part of our culture;

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Therefore if there are to be developed, maintained and transmitted, we must develop these
games and P.E as a whole right from primary level

a) Learners learn how to use their leisure time profitably.

P.E does this by providing opportunities to learners to participate in many sports and games
which are enjoyable

Since man tends to repeat an activity has enjoyed, many learners and even adults will continue
playing their games they enjoy doling their free time. This is important especially in schools
because games and sports will occupy the children and prevent them from going out of school to
waste time and money in unbecoming social behavior.

b) Through P.E , children learn a number of forms and patterns and acquire knowledge
concerning rules and etiquettes of the games and safety measures

c) It promotes fitness and health which helps to bring about the positive attitude in
participation in vigorous physical activity. Indeed transmission of knowledge of how to
get f; and healthy is part of the educational part

d) P.E acts as a vehicle of social mobility for the lens fortune member of the society for
example kiprotich, golly, izikurul[,pokopk.

e) P.E is also a vehicle of societal integration at school and natural level when competition
are organized in sports and games ,they enable learners from different areas to meet and
interact and therefore help to break down or stop stereotypes tendencies like believing
that some tribes are superior to others or the mentality that all whites are rich. This will
result in social integration.

A society where members integrates freely is peaceful and therefore takes a short time to
develop

a) P.E provides an outlet for tension and conflict (relaxation)

b) It helps individuals to develop a sense of satisfaction and enjoyment deceived from

directly participating in physical vigorous activities.

SPORTS

This is a human activity that is institutionalized. The activity involves specific rules and
organizes sports. Usually involves challenge or competition or definite outcome.

The outcome is mostly determined by physical skill and strategy.

Sport measures the maximum participates of an individual.

In adolescence sport is used as a media of adjustment and acceptance.

Sports can also be used as a means of identification. Anybody world feel happy to be associated
with high performers.
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 Sports combine fun with seriousness.

EXAMPLES OF SPORTS

 Football

 Netball

 Volley ball

 Hand ball

 Wood ball

 Athletics etc.

PREPARATION OF A SPORT

WARM UPS

THE WARM-UP

Why warm up?

When commencing a bout of exercise your body needs to make a number of adjustments. These
include:

increasing your breathing and heart rate;

increasing the energy-releasing reactions in the muscles; and increasing blood flow to the
muscles to supply them with more oxygen and to remove waste products.

These adjustments do not occur straight away, but require a number of minutes to reach the
necessary levels. So the purpose of a warm-up is to encourage these adjustments to occur
gradually, by commencing your exercise session at an easy level and increasing the intensity
gradually. If you were to start exercising at a strenuous level without a warm-up, your body
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would be ill-prepared for the higher demands being made of it, which may cause injury and
unnecessary fatigue.

What is a warm-up?

A warm-up usually takes the form of some gentle exercise that gradually increases in intensity.

What does a warm-up do?

A pre-exercise warm-up does more than just make you warm, it:

Increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients;

Warms your muscles, which promotes the energy-releasing reactions used during exercise and
makes the muscles more supple;

Prepares your muscles for stretching;

Prepares your heart for an increase in activity;

Prepares you mentally for the upcoming exercise;

Primes your nerve-to-muscle pathways to be ready for exercise; and

Prevents unnecessary stress and fatigue being placed on your muscles and heart, which can
occur if you exercise strenuously without a warm-up.

The warm-up is widely viewed as a simple measure to prepare your body for exercise of a
moderate to high intensity, and is believed to help prevent injury during exercise. Although there
is a lack of clear scientific evidence that warming up prevents injuries – due to ethical
constraints of doing studies in which the design involves a potential increased risk of injury to
some participants – anecdotal evidence and logic would suggest that a warm-up should reduce
the risk and, at worst, not increase it.

Ensuring an effective warm-up

To make your warm-up effective, you need to do movements that increase your heart rate and
breathing, and slightly increase the temperature of your muscles. A good indication is warming
up to the point where you have raised a light sweat.

If you’re exercising for general fitness, allow 5 to 10 minutes for your pre-exercise warm-up (or
slightly longer in cold weather).

If you are exercising at a higher level than for general fitness, or have a particular sporting goal
in mind, you may need a longer warm-up, and one that is designed specifically for your sport.

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 Warm-up options
Follow these options in the order listed.

1. General warm-up

To begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking,
jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled
circular movements with your arms to help warm the muscles of your upper body.

2. Sport-specific warm-up

One of the best ways to warm up is to perform the upcoming exercise at a slow pace. This will
allow you to simulate at low intensity the movements you are about to perform at higher
intensity during your chosen activity. Typical examples include steady jogging, cycling or
swimming before progressing to a faster speed. This may then be followed by some sport-
specific movements and activities, such as a few minutes of easy catching practice for cricketers
or baseball players, going through the motion of bowling a ball for lawn bowlers, shoulder rolls,
or side-stepping and slow-paced practice hits for tennis players. Sport-specific warm-ups are
often designed by a qualified trainer in that sport.

3. . Stretching

Any stretching is best performed after your muscles are warm, so only stretch after your general
warm-up. Stretching muscles when they are cold and less pliable may lead to a tear. Stretching
during a warm-up can include some slow, controlled circling movements at key joints, such as
shoulder rolls, but the stretches should not be forced or done at a speed that may stretch the joint,
muscles and tendons beyond their normal length.

Another component of stretching during a warm-up is ‘static stretching’ — where a muscle is

gently stretched and held in the stretched position for 10-30 seconds. This is generally
considered the safest method of stretching.

Perform a light static stretching routine at the end of your warm-up by stretching each of the
muscle groups you will be using in your chosen activity. A static stretch should be held at the
point where you can feel the stretch but do not experience any discomfort. If you feel
discomfort, ease back on the stretch. Remember not to bounce when holding the stretch.

Studies comparing a warm-up that includes static stretching with a warm-up that does not
include static stretching have shown that pre-exercise static stretching improves flexibility, but
its effect on injury prevention remains unclear. Hence you may find it better to keep most of
your static stretching for after your exercise session, that is, as part of your cool-down.
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Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF
(proprioceptive neuromuscular facilitation) stretching, each of which is best done under
instruction from a qualified fitness instructor or sports coach.

4. The cool-down

Why cool down?

The practice of cooling down after exercise means slowing down your level of activity
gradually. Cooling down:

Helps your heart rate and breathing to return towards resting levels gradually;

Helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of
the legs when vigorous activity is stopped suddenly;

Helps to remove metabolites (intermediate substances formed during metabolism) from your
muscles, such as lactic acid, which can build up during vigorous activity (lactic acid is most
effectively removed by gentle exercise rather than stopping suddenly); and

Helps prepare your muscles for the next exercise session, whether it’s the next day or in a few
days’ time.

You may see conflicting advice as to whether cooling down prevents post-exercise muscle
soreness, also known as delayed-onset muscle soreness (DOMS), which tends to occur after
doing unfamiliar exercise or working at a harder level than usual. However, even if cooling
down doesn’t prevent DOMS, the other benefits of cooling down mean that you should always
make it a part of your exercise session.

5. DOMS is more common after unfamiliar exercise involving ‘eccentric’ muscle

contractions, such as jogging downhill, or lowering weights, as the muscles are put under
more stress than normal in these activities. However, such soreness usually only occurs
in the first few sessions, since the muscles adapt, and with continued training should not
occur.

Ensuring an effective cool-down

For an effective cool-down:

Preform low intensity exercise for a minimum of 5 to 10 minutes; and flow this with a stretching
routine.

6. Cool-down options

1. Continuing your chosen exercise while gradually lowering its intensity

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Gradually slowing down the pace and exertion of your activity over several minutes can seem a
natural progression, as well as fulfilling the need to include a cool-down period at the end of
your exercise.

2. Slow jogging, brisk walking or gentle cycling

Another option is to jog, walk briskly or cycle for a few minutes after your exercise, making sure
that this activity is lower in intensity than the exercise you have just performed.

Stretching as part of your cool-down

The best time to stretch is during your cool-down, as at this time your muscles are still warm and
most likely to respond favorably, and there is a low risk of injury. Stretching helps to relax your
muscles and restore them to their resting length, and improve flexibility (the range of movement
about your joints).

As a guide, allow 10 minutes of post-exercise stretching for every one hour of exercise. Make
these post-exercise stretches more thorough than your pre-exercise stretches. Ensure that you
stretch all the major muscle groups that you have used during your exercise. Stretch each muscle
group for 20 to 30 seconds, 2 to 3 times.

Hand out for above is handout part 2

Where there is volleyball, netball, foot ball

CLUBS AND SOCIATIES.

CLUBES AND SOCIATIES. Are students based school activities. These clubs of societies
operates and lunch time, after school or weekends.
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These include art of drama, music, sports, youth, students interact, writers club, farmers club etc.

VALUES OF PARTICIPATION IN CLUBS FOR SOCIETIES

a) it gives opportunity to everyone to learn from each other.

b) Martial arts club equips students with self-defense recrerisms and able to control ones
temper.

c) It promotes unity and discipline.

d) Clubs and society promotes sense of confidence and better communication for example
debeting

e) Clubs and societies tend to be more open about issues of sex and in process lean help full
thing under the guidance of teacher particularly information about sex ways transmitted
infections from anti-clubs, interact clubs, scouts and guide club,

f) Promotes friendship among learners .

g) Facilitates meeting new people and make friends.

h) They are a stepping stone for bigger innovations

i) Clubs and societies shape characters.

HOW DO YOU MAKE CLUBS AND ACTIVE IN INSTITUTION

a) Clubs should visit their counter parts in other schools so as the in other school so as to
interact and share experience

b) Organise competitions.

c) seck for professionals people or call guests speakers

d) Teachers should be involved.

PARFORMING ARTS

This is form of creative activity that is performed in front of individuals, such as drama, music,
theatre, miming, magic etc.

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TYPES OF PERFORMING ARTS

a) Dance-cultural dance, traditional dance and music dance.

b) Music

c) Threatre-presentation

d) Mime

e) Magic

f) Spoken word-comedy

g) Illusion

h) Puppetry-story telling

i) Circus

BENEFITS OF STUDYING PERFORMING ARTS

 Collaboration: performing arts is a discipline that encourages team work, whether that
is in writing creating or doing the act of performing.

 Creativity

 Communication skills

 Critical reflection

 Students gain valuable life skills by learning the feedback , both positive and
constructive.

 The arts also provide plane of solitude.

PARTICIPATION IN TVET PERFORMING ARTS

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