PEH Reviewer

• Essentials in Physical Activity

  Dehydration, the process of losing or removing fluid from the body, is what happens when the body's fluid intake is not sufficient to properly replenish the fluid that it loses.
• Essentials in Physical Activity

  • Water Bottle

  o When starting any physical activity, one should bring a water bottle filled with water, especially if the activity is outdoor. Since engaging in physical activity prompts fluid loss, the risk of being dehydrated is high.
• Dehydration may be caused by the following:

  • Physical Activities

  • Vomiting

  • Diarrhea

  • Fever

  • Drinking alcohol

  • Diabetes

  • Failure to drink water
• Common signs and symptoms are as follows:

  • Thirst

  • Dry mouth or lips

  • Dark colored urine

  • Fatigue

  • Dizziness

  • Confusion

  • Headache
• Essentials in Physical Activity

  PE uniform

  ▪ Learners should wear their PE uniform as they enter their PE

  classes. PE uniforms are comprehensively designed attire for PE

  classes. PE uniform includes your official PE shirt and pants
• Essentials in Physical Activity

  o Extra Shirt and Face Towel

  ▪ Two of the most important things a fitness enthusiast should secure

  are extra shirts and face towels. Both extra shirt and face towel are

  essential when doing physical activity. for they help you feel fresh again after being covered by sweat. Extra shirts and Face towels

  are important for you to avoid infections after an activity
• Essentials in Physical Activity

  Shoes

  ▪ Most of the activities in PE incorporate walking or running skills. In

  sports, walking and running skills or simply moving from one point

  to another is in high demand. With this, in order for PE learners not

  to experience foot-related injuries, they should wear proper sports

  shoes.
• COMPONENTS OF PHYSICAL FITNESS

  Cardiorespiratory Endurance- the ability of the heart, lungs and blood vessels

  to supply oxygen to the cells to meet the demands of prolonged physical activity

  and is also referred to as aerobic exercise
• COMPONENTS OF PHYSICAL FITNESS

  Maximum Heart Rate (HRmax / MHR): 220 - current age = HRmax/MHR
• COMPONENTS OF PHYSICAL FITNESS

  Body Composition - The relative percentage of muscle, fat, bone, and other

  tissues that comprise the body. A fi t person has a relatively low, but not too low,

  percentage of body fat (body fatness)
• COMPONENTS OF PHYSICAL FITNESS

  o Body mass index – weight in kg/ height in m2
• COMPONENTS OF PHYSICAL FITNESS

  Muscular Strength- the maximal force that can be generated by a specific

  muscle or group of muscles.
• COMPONENTS OF PHYSICAL FITNESS

  Muscular Endurance- the ability of a muscle or group of muscle to sustain

  repeated contractions over time to fatigue
• COMPONENTS OF PHYSICAL FITNESS

  Flexibility- The ability for joint to move through its normal full range of motion is

  important for general fitness and Wellness.
• COMPONENTS OF PHYSICAL FITNESS

  Power- The ability to move the body parts swiftly while applying the maximum

  force of the muscles. Power is a combination of both speed and muscular

  strength.
• SKILL RELATED FITNESS

  • Speed - Speed refers to a person's ability to move fast speed combined with strength that will provide power and force. This skill related component of physical fitness that relates to the ability to perform movement.
  • Agility - The ability to change body position and direction quickly and efficiently.
  • Balance - The ability to maintain the body in equilibrium.
  • Body Coordination - The ability to use the senses together with body parts during movement.
  • Reaction Time - The ability to reach or respond quickly to what you hear, see or feel
• PHASES OF EXERCISE

  
  

  Warm-up phase:

  The warmup phase of exercise prepares your body to the activity of

  the conditioning part of your workout. Warming up before exercise allows your body to adjust gradually to the increased demand on your heart, muscles, breathing and circulation. Warm-ups also increase your body temperature slowly improve flexibility and protect against injury and muscle soreness
• PHASES OF EXERCISE

  
  

  Conditioning phase:

  During the conditioning phase you perform the exercise that

  produces fitness benefits such as calorie burning, building endurance or muscle jogger, or you may lift free weights, perform circuit training on weight machines or play a high intensity sport such as soccer or basketball.
• PHASES OF EXERCISE

  
  

  Cool Down phase:

  the cooldown pace ends your exercise session with recovery time

  for your body Thomas Cheung elder and Sleivert (2006) discussed that cooling down requires you to keep moving after you end the conditioning phase. The added that cooldown movements should allow your heart rate, blood pressure and body temperature to return slowly to normal. A gradual decrease in physical activity, such as slow walking, is a good way to cool down. You can also perform

  few stretching movements to cool down.
• ARNIS HISTORY

  According to Presas (1997), the reason for this is that the Philippines in nature is an archipelago, and groups may or may not share the same tradition from each other.
• ARNIS HISTORY

  Arnis is an indigenous Filipino martial art and sport characterized by swinging

  and twirling movements, accompanied by striking, thrusting, and parrying

  techniques for defense and offense.
• ARNIS HISTORY

  During the Spanish regime, Spaniards prohibited any sword arts in the

  Philippines but were again unsuccessful because Filipinos turned it into a play,

  Moro-Moro.
• ARNIS HISTORY

  Remy Amador Presas (December 19, 1936 – August 28, 2001) was the founder

  of Modern Arnis, a popular Filipino martial art. Born in the Philippines, he moved

  to the United States in 1974, where he taught his art via seminars and camps.
• ARNIS HISTORY

  Historically throughout the Philippines, Remy A. Presas became well known as a

  dynamic fighter, great martial arts practitioner, and the driving force behind the revitalization of Arnis as a cultural treasure. One example of his historical impact

  is listed below as public acknowledgment of his dedication to propagating the art

  of Arnis within the Philippines
• ARNIS HISTORY

  On March 19, 1974 the City Council of Iloilo, Philippines, presented publicly

  * Resolution Number 388*

  RESOLUTION 388 HEREBY RECOGNIZES “REMY A. PRESAS” AS THE

  PERSON RESPONSIBLE FOR REVIVING THE ANCIENT FILIPINO MARTIAL

  ART OF “ARNIS.
• ARNIS HISTORY

  Ernesto Amador Presas, his younger brother, as co-founder of Modern Arnis
• ARNIS HISTORY

  On December 11, 2009, the unification of House Bill No. 6516 and Senate Bill

  No. 1424 (authored by Senator Juan Miguel Zubiri) was signed into law as RA

  9850. Arnis was acknowledged as the Philippine National Sports and Martial

  Arts.
• ARNIS HISTORY

  This movement was supported by the Department of Education (DepEd), the

  National Commission for Culture and the Arts (NCCA), and the Philippine Sports

  Commission (PSC)
• EQUIPMENT

  The Sticks

  o The rattan stick/baston shall measure not less than 60 cm and not more

  than 90 cm in length with a diameter of not less than 1.3 cm and not more

  than 3.8 cm. It is also suggested that the sticks are the same as the length

  of the enthusiast’s arm.
• EQUIPMENT

  The Grip

  o The ‘grip’ is one of the essential preparatory skills in Modern Arnis. The

  grip will serve as your connection to your Arnis stick. To have a good grip,

  place the hand one fist away from the punyo – the bottom end or butt of

  the stick. Hold the stick as if you are making a fist. The thumb should rest

  on the index finger to lock the grip.
• EQUIPMENT

  Pugay is the greeting of Arnis enthusiasts to each other and shall take place

  before and after the

  a) session

  b) practice

  c) any activity in Arnis.

  This is done in three different ways namely pugay in empty hand, in solo baston, and in double baston