SPORTS

-​ It is an organized, competitive, entertaining, and movement activity that requires

commitment, discipline strategy, and fair play. (Internet-based dictionaries)
-​ It is an activity for relaxation and amusement. (Roget’s)
-​ It is all forms of usually competitive physical activity which, through casual or organized
participation, aim to use , maintain or improve physical ability and skills while providing
entertainment to participants and in some cases, spectators. (Science Daily 2013)

BENEFITS OF PLAYING SPORTS

➢​ Develops emotional traits and personality
➢​ Develops mental and physical skills
➢​ Encourages goal setting and achieving this goals
➢​ Improves academic performance
➢​ Gives Satisfaction and Improves Socialization
➢​ Promotes Professional Growth
➢​ Provides Health and Fitness Benefits

PHYSICAL FITNESS
-​ Is generally the state of having a healthy body of a person, who has proper diet, proper
rest and regular exercise.
-​ It is the ability of an individual to perform task successfully, effectively and efficiently
without undue fatigue but with extra-reserved in case of emergency.

COMPONENTS OF PHYSICAL FITNESS

Skill Related Fitness
●​ Body Coordination
●​ Reaction Time
●​ Balance
●​ Power
●​ Speed
●​ Agility

Health Related Fitness

●​ Body Composition
●​ Flexibility
●​ Organic Vigor
●​ Cardiovascular Endurance
●​ Muscular Endurance
●​ Muscular Strength

Body Composition - refers to the proportion of lean body mass to fat body mass.
Somatotypes - system of classifying an individual according to the shape of the body, it was
developed by Sheldon in 1950
1. Ectomorph
2. Mesomorph
3. Endomorph

BMI=
Weight (kg) 65
_______________________ = 20.06
(Height (m) (1.80)² 3.24

Classification of weight
Underweight = 18.5 and below
Normal or Healthy weight = 18.5-24.9
Overweight = 25.0-29.9
Obese = 30 and above

WELLNESS - is an active process through which people become aware of, and make choices
toward, a more successful existence. (National Wellness Institute)
DIMENSIONS OF WELLNESS
Physical Wellness
-​ Maintain over-all physical health and engage in appropriate physical activity.

Emotional Wellness
-​ Have a positive self-concept, deals with feelings and develop positive qualities.

Intellectual Wellness
-​ Pursue and retain knowledge, think critically about issues, make round decisions,
identify problems and find solution

Spiritual Wellness
-​ Develop a set of beliefs, principles or values that gives meaning or purpose to one’s life
to develop faith in something beyond self.

Interpersonal/Social Wellness
-​ Develop and maintain meaningful relationship with a network of friends and family
members and to contribute to the community.

Environmental Wellness
-​ Protect yourself from environmental hazards and to minimize the negative impact of your
behavior in the environment.

Physical fitness and wellness is very important. It refers to the state in which the health of an
individual is in good condition and an individual has the ability to perform all the life activities
and processes properly in a correct manner.

CLASSIFICATION OF DIFFERENT SPORTS ACCORDING TO COMPOSITION

➔​ INDIVIDUAL SPORT - Consists of only 1 player against an opponent
➔​ DUAL SPORT - Consists of duo/pair against other players
➔​ TEAM SPORT - Consists of three or more players per team

❖​ Examples of Individual and Dual Sports

ARCHERY
-​ It is a sport involving shooting arrows with a bow, either at an inanimate target or in
hunting.
ARNIS
-​ It is also known as Kali or Eskrima/Escrima, is the national martial art of the Philippines.

ATHLETICS
-​ It is a group of sporting events that involves competitive running, jumping, throwing, and
walking.

BADMINTON
-​ It is a racket sport played using rackets to hit a shuttlecock across a net.

BILLIARDS
-​ It is played on a rectangular table with a designated number of small balls and a long
stick called a cue.

BOWLING
-​ It is also called tenpins, game in which a heavy ball is rolled down a long, narrow lane
toward a group of objects known as pins, the aim being to knock down more pins than
an opponent.

BOXING
-​ It is a sport, both amateur and professional, involving attack and defense with the fists.
CHESS
-​ It is one of the oldest and most popular board games, played by two opponents on a
checkerboard with specially designed pieces of contrasting colours, commonly white and
black.

CYCLING
-​ It is the use of a bicycle for sport, recreation, or transportation. The sport of cycling
consists of professional and amateur races, which are held mostly in continental Europe,
the United States, and Asia.

DARTS
-​ It is an indoor target game played by throwing feathered darts at a circular board with
numbered spaces.

DIVING
-​ It is a sport of plunging into water, usually head foremost, performed with the addition of
gymnastic and acrobatic stunts

EQUESTRIAN
-​ It includes the disciplines of riding, driving, or vaulting with horses

FENCING
-​ It is an organized sport involving the use of a sword—épée, foil, or sabre—for attack and
defense according to set movements and rules.

GOLF
-​ It is a cross-country game in which a player strikes a small ball with various clubs from a
series of starting points (teeing grounds) into a series of holes on a course. The player
who holes his ball in the fewest strokes wins

LAWN TENNIS
-​ It is a game in which two opposing players (singles) or pairs of players (doubles) use
tautly strung rackets to hit a ball of specified size, weight, and bounce over a net on a
rectangular court.

SHOOTING
-​ It is the sport of firing at targets of various kinds with rifles, handguns(pistols and
revolvers), and shotguns as an exercise in marksmanship.

SKIING
-​ It is a recreation, sport, and mode of transportation that involves moving over snow by
the use of a pair of long, flat runners called skis, attached or bound to shoes or boots.

SURFING
-​ It is a sport of riding breaking waves toward the shore, especially by means of a
surfboard.

SWIMMING
-​ In recreation and sports, it is the propulsion of the body through water by combined arm
and leg motions and the natural flotation of the body.

TABLE TENNIS
-​ It is also called (trademark) Ping-Pong , ball game similar in principle to lawn tennis and
played on a flat table divided into two equal courts by a net fixed across its width at the
middle.

TAEKWONDO
-​ It is an “art of kicking and punching” Korean art of unarmed combat that is based on the
earlier form of Korean self-defense known as tae kyon and on karate.
WRESTLING
-​ It is a sport involving forcing an opponent to touch the ground with some part of the body
other than his feet; forcing him into a certain position, usually supine (on his back); or
holding him in that position for a minimum length of time.
SQUASH
-​ It is racket game resembling squash rackets played by two people only in a four-walled
court using a lively inflated ball that bounces very fast and is the size of a tennis ball. The
game requires great speed in anticipation and turning.

❖​ Examples of Team Sports

BASKETBALL
-​ It is a game played between two teams of five players each on a rectangular court,
usually indoors. Each team tries to score by tossing the ball through the opponent’s goal,
an elevated horizontal hoop and net called a basket.

BASEBALL
-​ It is game played with a bat, a ball, and gloves between two teams of nine players each
on a field with four white bases laid out in a diamond

FOOTBALL
-​ It is named for the vertical yard lines marking the rectangular field. Allowing players to
touch, throw, and carry the ball with their hands, The sport, played with 11 on each side,
originated in North America

DODGEBALL
-​ It is a children’s game that requires a large, soft rubber ball, the size of a volleyball or
beach ball, and several players. Ten or more makes a good game.

CRICKET
-​ It is played with a bat and ball and involves two competing sides (teams) of 11
players.Two sets of three sticks, called wickets, are set in the ground at each end of the
pitch. Across the top of each wicket lie horizontal pieces called bails.

FUTSAL
-​ It is also known as fútsal or footsal is a ball sport played on a hard court, smaller than a
football pitch, and mainly indoors. Unlike some other forms of indoor football, the game
is played on a hard court surface delimited by lines; walls or boards are not used.

HOCKEY
-​ Ice hockey, game between two teams, each usually having six players, who wear skates
and compete on an ice rink.

HANDBALL
-​ Handball, also called fieldball ,game played between two teams of 7 or 11 players who
try to throw or hit an inflated ball into a goal .

RUGBY
-​ Football game played with an oval ball by two teams of 15 players or 13 players. It is a
team game played with an oval ball that may be kicked, carried, and passed from hand
to hand.

VOLLEYBALL
-​ a game for two teams, usually of six players, in which a large ball is hit by hand over a
high net, the aim being to score points by making the ball reach the ground on the
opponent's side of the court.

SEPAK TAKRAW
 -​ a team sport popular in Southeast Asia, in which a woven ball is hit over a high net using
parts of the body other than the hands or arms and without letting the ball touch the
ground.

WATERPOLO
-​ a seven-a-side game played by swimmers in a pool, with a ball like a volleyball that is
thrown into the opponent's net.

***
WARM- UP EXERCISE
-​ A warm-up helps your body prepare itself or exercise and reduces the chance of injury.
-​ The warm-up should be a combination of rhythmic exercise which begins to raise the
heart rate and raise muscle temperature, and static stretching through a full range of
motion.
-​ Literally means warm the body with light exercise and movement.

Types of Warm-up
➔​ Passive warm up when one elevates body temperature through the use of heat packs
or hot waters.
➔​ General warm up involves light movements of major muscle group.
➔​ Specific warm up mimics actual moves of the sport or activity that will be engaged in
very light levels of intensity

Stretching
-​ is a form of physical exercise in which a specific muscle or tendon (or muscle group) is
deliberately flexed or stretched in order to improve the muscle's felt elasticity and
achieve comfortable muscle tone. The result is a feeling of increased muscle control,
flexibility and range of motion.

Speed
-​ The ability to perform a task or move from one point to another in the shortest possible
time.
-​ Speed depends on heredity factor specially on types of muscle fiber one has.

Power
-​ The ability to move your body parts quickly while at the sametime applying the maximum
force of your muscles.

Balance
-​ The ability to control or stabilize your equilibrium while moving staying still.
●​ Dynamic balance - ability to maintain one’s equilibrium while the body is in
motion.
●​ Static Balance - the ability to maintain equilibrium in a fixed position

Agility
-​ The ability of an individual to quickly shift or change direction of the body from one point
to another.

Coordination
-​ The harmonious working relationship between the skeletal and nerves in one aspect of
movement.

Reaction Time
-​ The amount of time it takes to move once you realize the need to act.

Muscular Strength
-​ Refers to the ability of the muscle to exert maximum effort in brief duration. It may be
developed through isotonic, isometric, or isokinetic contractions
 ●​ Isotonic Contractions - voluntary contractions in which muscles shorten and
lengthen alternately. (Concentric and Eccentric)
●​ Isometric Contractions - muscles are contracted against an immovable
resistance.
●​ Isokinetic Contractions - similar to isotonic but muscles are exposed to fixed
machines with variable degrees of resistance.

Muscular Endurance
-​ Refers to the ability to exert force through the muscles against resistance through
repeated contractions over a period of time.

Flexibility
-​ The ability of the muscles and joints to go through a full range motion.

Cardiovascular Endurance
-​ Refers to the ability of the heart, blood vessels and the lungs to adapt to physical
exertion for prolonged duration.

Organic Vigor
-​ It refers to the liveliness and soundness of the heart, lungs, and cardio-respiratory
system and other parts of the body which contributes to the ability to resist disease.