PE midterm

Recreation

about activities, pastimes, and experiences which are freely chosen. They are usually undertaken in free time and produce feelings of well being, fulfillment, enjoyment, relaxation and satisfaction.

Recreation

. Community based; offers an opportunity to

meet people while enjoying a range of social, cultural

or physical activities.

Recreation

. They are opportunities to express creativity, achieve

and master new things and feel good about doing so.

indoor activities

provide a great

opportunity for year-round enjoyment. They

include options like gym workouts, yoga

classes, and swimming. Indoors, you can

enjoy the comfort of climate control while

engaging in fitness or leisure activities.

indoor activities

offer the advantage of controlled environments,

making them accessible regardless of weather conditions.

They can also provide social environments

such as gyms or clubs that enhance

motivation and community.

outdoor activities

allow people to

connect with nature and adventure. Hiking,

cycling, and team sports are popular options

that encourage fitness and social interaction

while enjoying the great outdoors.

outdoor activities

can provide enhanced physical benefits.

Fresh air, sunlight, and diverse terrains contribute to

overall health, mood improvement, and increased social interactions.

indoor recreational activities

provide a great way to socialize and stay active. They offer entertainment and physical benefits regardless of

weather conditions, making them ideal for family

outings and friendly competitions.

1. social interaction

2. skill development

3. year round enjoyment

Benefits of Indoor Activities

1. physical health

2. connection with nature

3. stress relief

benefits of outdoor activities

swimming

a full-body exercise where

individuals move through water, typically for

fun, relaxation, fitness, or sport.

Improves cardiovascular endurance

Builds muscle strength and flexibility

Low-impact exercise (great for joints)

Benefits of swimming on physical health

Reduces stress and anxiety

Boosts mood through endorphin release

Benefits of swimming on mental health

Teaches water safety and survival skills

Enhances coordination and breathing control

benefits of swimming for skill development

1. leisure swimming

2. water games

3. aqua aerobics

4. family fun

types of recreational swimming

outdoor swimming

Beaches, lakes, outdoor pools

Natural experience (sunlight, fresh air)

indoor swimming

Pools in gyms, schools, recreation centers

1. Learn to swim

2. always swim in designated areas

3. never swim alone

4. follow pool rules and regulations

5. avoid swimming after excessively drinking or eating

6. stay hydrated and protect your skin

7. be aware of water conditions

8. know your limits

9. use proper swimming gear

10. supervise children closely

11. pay attention to lifeguards and warning signals

12. avoid swimming under the influence

Safety tips for swimming

first aid

Definition: A break in the
skin requiring
cleaning and
bandagingthe immediate assistance given to a person suffering from an injury or illness until professional medical

help arrives.

Importance: Timely and appropriateness

can save lives, reduce the severity of injuries,

and make the patient more comfortable.

Goals: To prevent further harm, promote

recovery, and provide emotional support.

cuts

A break in the skin requiring cleaning and bandaging

sprains

Stretching or tearing of ligaments around a joint

Burns

Tissue damage from heat, chemicals, or electricity

fractures

A break in a bone needing medical evaluation

First Aid

The immediate assistance given to someone injured or ill before professional help arrives

CPR

Cardiopulmonary resuscitation, a life-saving technique for restoring breathing and circulation

A- airway

B- breathing

C- circulation

ABC’s of First Aid

Ensure the person’s airway is clear.

Tilt their head back gently and lift their

chin to open the airway.

If they are choking, encourage them to

cough or administer the Heimlich

maneuver if necessary.

airway

Check if the person is breathing.

Look for chest movement or listen for

breathing sounds.

If no breathing is present, begin CPR

(Cardiopulmonary Resuscitation)

breathing

Check for a pulse.

If no pulse is detected, start chest compressions as part of CPR.

Control any bleeding by applying direct pressure to the wound.

circulation

Place the heel of one hand in the center of

the chest, with the other hand on top.

3.Perform 30 chest compressions at a rate of

100-120 compressions per minute.

4.Provide 2 rescue breaths if trained to do so.

5.Repeat until help arrives or the person begins

breathing.

CPR (Cardiopulmonary Resuscitation):

Apply direct pressure to the wound using a

clean cloth or gauze.

If bleeding doesn’t stop, apply more pressure

and consider elevating the injured area.

In severe cases, use a tourniquet above the

wound (if professional help is delayed).

bleeding control

First-degree burns: Cool the burn with

running cold water for at least 10 minutes.

Cover with a sterile dressing.

Second-degree burns: Do not pop blisters.

Cool the area and cover with a clean, non-

stick bandage.

Third-degree burns: Do not remove clothing

stuck to the skin. Cover the burn with a clean

cloth and seek immediate medical help.

burns

Mild choking: Encourage the person to cough.

Severe choking: Perform the Heimlich

maneuver (abdominal thrusts) to dislodge

the object

Choking

Recognize the symptoms: chest pain,

shortness of breath, dizziness, or pain

radiating to the arms.

Call emergency services immediately.

Help the person sit in a comfortable position

and give them aspirin if they are not allergic.

heart attack

Recognize symptoms: sudden numbness

or weakness, confusion, difficulty

speaking or seeing.

Call emergency services immediately.

Keep the person calm and avoid giving

them food or drink.

stroke

Shock

Symptoms include pale skin, rapid pulse, shallow breathing, and

confusion.

Lay the person down, elevate their feet, and keep them warm.

Do not give them food or water.

Fractures and Sprains

Immobilize the injured area by splinting or using a makeshift splint.

Elevate and apply ice to reduce swelling

Severe Allergic Reactions

Recognize symptoms such as difficulty breathing, hives, or swelling.

Use an epinephrine auto-injector if available and call for emergency help.

First Aid Kit

Includes basic supplies like bandages, antiseptic wipes, gauze, scissors, gloves, and a thermometer.

Automated External Defibrillator

A device used to treat sudden cardiac arrest.

Learn how to use it in emergency situations.

Key First Aid Equipment

warmup

causes early onset of sweating. Early-onset of sweating promotes evaporative heat loss and as a result, decreases the amount of heat stored by the

body. This will help to prevent an individual’s body temperature from rising to dangerously high levels during (more strenuous) exercise.

it also enhances the speed of nerve impulse transmission. As nerve impulses are conducted at a faster rate, neuro-muscular coordination tends to improve, resulting in better performance of certain motor tasks.

A warm-up increases the blood saturation of muscles and connective tissue. A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increase the elasticity of these tissues, resulting in a safer, more effective performance of stretching exercises.

An appropriate warm-up prepares the cardiovascular system for the upcoming (more strenuous) physical activity. Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body’s increased demands for blood and oxygen.

cooling down

After exercise, your blood is heavy in your extremities and your heart

rate is usually elevated. The purpose of the cooldown is to return your heart rate close

to resting. Stopping quickly without a cool down can result in light-headedness,

dizziness and/or fainting. A good example of a cool down is walking after running. Your

cool down should range anywhere from two to five minutes

stretching

The best time to do static stretching is after a workout as part of a proper cooldown routine. The benefits of static stretching include relief from cramping, improved range of motion in the joints, decreased risk for injury and a decrease in the delayed-onset of muscle soreness. Stretching can also be very relaxing, both physically and mentally. Stretching is most effective when you are in a relaxed and comfortable position. Take deep, slow breaths. There will be some mild tension while stretching, but don’t ever let it be painful. A little discomfort is ok, but the pain is not.

physical fitness

capacity of the body to do activities without undue exhaustion.

1. health related fitness

2. skill related fitness

physical fitness

Health-Related Fitness

Health related component is the ability to

become and stay physically healthy.

Focus on factors that promote optimum

health and prevent the onset of Disease

and problems associated with inactivity.

The five components of health-related

fitness include: Cardiorespiratory Fitness,

muscle strength, muscular endurance,

flexibility, and body composition

Skill-Related Fitness

Skill-related fitness is the capacity to perform

during games and sports. This level of physical

fitness is needed to be able to perform the

more technical parts of a wide range of sports.

The five components of skill-related fitness

include: agility, balance, coordination, power,

reaction time, and speed.

Cardiovascular Endurance

the ability of the lungs,

heart, and blood vessels to deliver enough oxygen to

the cells to meet the needs of long-term physical

activity.

Getting stronger in your heart and lungs can make it

easier for you to carry out the tasks you need to do

every day.

e.g. Jogging, running, cycling, and swimming can

enhance cardiovascular endurance.

Heart Rate

Number of times your heart beats per minute (BPM)

Also known as a Pulse

Resting Heart Rate (RHR)

heart pumping the lowest amount of blood because body is at rest

normal RHR ranges from 60-100 BPM

Maximum Heart Rate (MHR)

age related number of BPM working at a maximum

MHR=220-age

Maximum Heart Rate formula

Maximum Heart Rate (MHR)

knowing this number along with RHR allows you to find the correct intensity for your body when being physically active

Low Intensity

closer to Resting Heart Rate (RHR)

High Intensity

closer to Maximum Heart Rate (MHR)

Target Heart Rate Zone (THRZ)

range that defines the upper and lower limits of training intensities

MHR x 0.65

Formula for lower Target Heart Rate Zone (THRZ)

MHR x 0.85

Formula for higher Target Heart Rate Zone (THRZ)

Target Heart Rate Zone (THRZ)

indicator to know if you are doing too much or not enough

good indicator of physical health

Zone 1

50-60% low intensity: warming up, cooling down, and boosting recovery

Zone 2

60-70% long training sessions, used to build endurance and burn fat

Zone 3

70-80% longest training sessions, used to build endurance and burn fat

Zone 4

80-90% for shorter sessions that make your body more efficient at processing lactic acid

Zone 5

80-90% utilize this zone in short intervals to push your limits and help peak efficiency

aquatic

A term that relates to water or anything that takes

place in water.

defined as the motor activities performed in water for the purpose that may be utilitarian, competitive, educational, therapeutic or recreational. Also known as WATER SPORTS.

Water Sports

are always fun-filled.

Some can be dangerous or extreme, while

some can be relaxing. It is categorized

into individual water sports, competitive

and recreational sports.

swimming

one of the most popular water sports all

over the world. It is the activity of propelling oneself

through water using limbs.

It can be both individual or team sport. It aims to

travel a certain distance in the least possible time

and may have to use a specific swimming style.

is also taught for lifesaving purposes.

2500 BCE

when was swimming practiced in

Egypt, Greek and Roman Civilization

prerequisite for becoming a soldier

17th Century

when Japanese began to take swimming

lessons at school compulsory

19th century

when National Swimming Society of GB was made

hold competitions

most early swimmers used Breaststroke

1907

when was the First swimming pool in the country at Fort made in Mckinley YMCA

1911

when Filipinos watched the first swimming

championship meet was held at the American

Columbia Club swimming pool at YMCA Manila

1. Freestyle

2. Breastsroke

3. Backstroke

4. Butterfly

Swimming Strokes

freestyle

1. the swimmer is facedown

2. makes circular movement with the arm alternating the left with the right

3. legs make synchronized up/down movement alternately

4. used by everyone to achieve higher speed

breastroke

1. Oldest style

2. chest facing down

3. like an open and close movement of scissors

backstroke

1. Requires similar movement to the front crawl.

2. Doctor often recommended this stroke to individuals with back problems as it provides a great back workout.

Butterfly

1. An advanced swimming stroke that provides an excellent workout.

2. More difficult and tiring

3. It is the second fastest competitive stroke

1. Breathing

2. Floating

3. Well coordinated movement

4. Kicking

5. Stroke

BASIC SWIMMING SKILLS

swimming training workout

helps swimmers

improve strength, endurance, technique

awareness, and injury prevention without

entering the pool. These activities are

especially useful for warmups, land-based

conditioning, or when pool access is limited.

These activities are especially useful for

warmups, land-based conditioning, or when

pool access is limited.