Physical Education

• Importance of physical activity: Engaging in regular physical activity is crucial for maintaining physical health, enhancing mental well-being, and improving overall quality of life.

• Skills development: Physical education helps students develop a wide range of motor skills and physical abilities necessary for sports and recreational activities.

• Teamwork and cooperation: Participation in team sports fosters collaboration, communication, and social skills among peers, promoting a sense of community and belonging.

Role of P.E.

• Develops physical fitness, motor skills, and overall health

• Promotes social skills through teamwork

• Encourages lifelong physical activity

• Helps manage stress and mental health

• Inclusive education for all skill levels

Warm Up and Cool Down

• Warm-Up: increases heart rate, blood flow

  • Activities: dynamic stretches, light jogging

  • Benefits: reduces injury risk, improves performance

• Cool Down: decreases heart rate gradually

  • Activities: static stretching, walking

  • Benefits: prevents muscle stiffness, aids recovery

Cardiovascular Endurance

• Heart, lungs, and blood vessels supply oxygen during prolonged activity

• Benefits: strengthens heart, reduces chronic disease risk, improves mental health

• Exercises: running, swimming, cycling, aerobic classes

High-Efficiency Workouts

• Maximum effort in short durations

• Examples: HIIT, Tabata, circuit training

• Benefits: time-efficient, burns calories, improves cardiovascular health/endurance

Low-Impact / Big Results

• Minimize stress on joints

• Examples: swimming, cycling, walking, yoga

• Benefits: reduces injury risk, suitable for all fitness levels, improves overall health

Resistance Training

• Muscle contraction against resistance

• Types: free weights, resistance bands, bodyweight exercises

• Benefits: increases muscle mass, strengthens bones, improves metabolic rate

Muscular Strength

• Maximum force a muscle can exert

• Benefits: improved posture, easier daily activities, reduced injury risk

• Exercises: weightlifting, resistance bands, push-ups, squats

Flexibility

• Ability for joints to move through full range of motion

• Benefits: reduces injury risk, decreases muscle soreness, improves posture/balance

• Exercises: stretching routines, yoga, Pilates

Muscular Endurance

• Muscles perform continuous, repetitive contractions over time

• Benefits: enhanced stamina, improved fitness, better sports performance

• Exercises: planks, cycling, rowing, bodyweight exercises

Body Composition

• Ratio of fat mass to lean body mass

• Importance: better health indicator than weight alone, determines fitness level

• Measurements: skinfold calipers, bioelectrical impedance, DEXA scans

Aerobic

• Oxygen-fueled muscle activity

• Examples: running, swimming, cycling

• Benefits: improves cardiovascular health, increases stamina, aids weight management

Anaerobic

• High-intensity activity using stored energy

• Examples: weightlifting, sprinting

• Benefits: builds muscle, improves strength/power, boosts metabolism

How to Measure BMI

• Calculation: BMI = weight/height²

• Categories: underweight, normal weight, overweight, obesity

• Purpose: indicates body fat, associated health risks

Sports

Soccer

• Teamwork and strategy

• Skills: dribbling, passing, shooting, defending, goalkeeping

• Benefits: improves cardiovascular fitness, coordination, social skills

Swimming

• Full-body water workout

• Strokes: freestyle, backstroke, breaststroke, butterfly

• Benefits: enhances endurance, builds strength, low-impact

Football

• Physical strength, strategic plays

• Positions: quarterback, running back, wide receiver, linebacker, etc.

• Benefits: builds strength, endurance, teamwork, strategic thinking

Basketball

• Agility, coordination, teamwork

• Skills: shooting, dribbling, passing, rebounding, defense

• Benefits: enhances cardiovascular health, improves coordination, stamina

Baseball

• Batting, fielding

• Positions: pitcher, catcher, infielders, outfielders

• Skills: hitting, pitching, catching, base running

• Benefits: boosts hand-eye coordination, strength, teamwork

Tennis

• Individual or pairs racket sport

• Skills: serving, volleying, groundstrokes, footwork

• Benefits: enhances cardiovascular health, agility, coordination

Badminton

• Racket sport with shuttlecock

• Skills: serving, smashing, drop shots, footwork

• Benefits: improves reflexes, agility, cardiovascular endurance

• Objective

  • The first player to score 21 wins the game

  • sometimes multiple games are played in a series to declare the winner

• Serving

  • must be done underhand

  • after the serve, overhead or from the side is a violation of the rules

  • can’t retry after an improper serve

  • After the serve, overhead, and sidearm strikes are legal.

• Touching the Net

  • if a player or the shuttlecock touches the net, the opponent receives a point

Ping Pong

• Fast-paced racket sport

• Skills: serving, looping, chopping, spinning

• Benefits: enhances hand-eye coordination, reflexes, mental acuity

Serving Skills

• Crucial in racket sports

• Techniques: flat serve, topspin serve, slice serve, underarm serve

• Benefits: improves precision, control, strategic advantage

Golf

• Precision sport hitting balls into holes

• Skills: driving, putting, chipping, course management

• Benefits: improves concentration, coordination, cardiovascular health

Volleyball

• Team sport over a net

• Skills: serving, spiking, blocking, setting, digging

• Benefits: boosts cardiovascular fitness, teamwork, agility

Lacrosse

• Contact team sport with lacrosse stick/ball

• Skills: catching, passing, shooting, cradling

• Benefits: enhances endurance, coordination, teamwork

Wrestling

• Grappling and takedowns

• Skills: stance, takedowns, escapes, pins

• Benefits: builds strength, agility, mental tough