Reviewer

• The Physical Activity Readiness Questionnaire (PAR-Q) is a simple self-screening tool that can and should be used by anyone who is planning to start an exercise program and made it stick.
• PAR-Q Questions


  • Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor?
  • Do you feel pain in your chest when you perform physical activity?
  • In the past month, have you had chest pain when you were not performing any physical activity?
  • Do you lose your balance because of dizziness, or have you ever lost consciousness?
  • Do you have a bone or joint problem that could be made worse by a change in your physical activity?
  • Is your doctor currently prescribing drugs for your heart condition?
  • Do you know of any other reason why you should not do physical activity?
• Physical Fitness


  The ability to perform daily tasks efficiently with less effort and still have the energy to perform extra activities
• Components of Physical Fitness

  • Health-related Fitness: Body Composition, Flexibility, Muscular Strength, Cardiorespiratory Endurance, Muscular Endurance
  • Skill-related Fitness: Balance, Power, Coordination, Agility, Reaction Time, Speed
• Health-related Fitness


  Components that relate with good health or less tendency to develop illness, especially conditions of hypokinetic diseases
• Body Composition


  The proportion of lean body mass (non-fat tissue of muscles, bones) to the level of body fat
• Flexibility


  The ability to flex muscles and move joints freely. Development of long muscles allows flexibility which depends on the stretching of muscles.
• Muscular Strength


  The force a muscle produces in a single effort. Good strength enables performance of daily activities efficiently with less effort.
• Cardiorespiratory Endurance


  The ability of the heart, lungs, and blood vessels to supply the oxygen needed by the body
• Muscular Endurance


  The ability to sustain a level of muscle tension. This is important in preventing injury and in maintaining good posture.
• Skill-related Fitness


  Components pertaining to fast learning and development of motor skills plus the ability to reach high performance level in sports
• Balance


  The ability to maintain equilibrium while moving or when not in action
• Power


  The ability to transform energy into force in the quickest time possible
• Coordination


  The capability to relate messages from the senses to the motor ability, accurately, and smoothly. Examples: eye-hand, eye-foot, and hand-foot coordination
• Agility


  The ability to change direction or speed of body action in space. Agile people are expected to be good in badminton, basketball, and table tennis.
• Reaction Time


  The rate and start of action, and reaction from the moment of stimulation. Individuals who engage in martial arts need to develop this.
• Speed


  The ability to execute an action in the shortest period
• Benefits of Physical Fitness


  • Develop a healthy mind
  • Manages stress
  • Prevents lifestyle diseases
  • Builds confidence and self-esteem
• Age is one of the several factors affecting a person's physical fitness
• BMI = Weight (in kilograms) / Height (in meters)^2
• BMI Weight Status


  • Below 18.5 - Underweight
  • 18.5-24.9 - Normal
  • 25-29.9 - Overweight
  • 30 and above - Obese
• Cardiac Output


  The heart's ability to pump out blood every minute. It is the product of stroke volume and heart rate.
• Methods of Monitoring Exercise Intensities

  • Heart Rate Monitoring or Karvonen
• Heart Rate Monitoring or Karvonen

  1. Determine Resting Heart Rate (HRrest)

  2. Calculate Maximum Heart Rate (HRmax)

  3. Calculate Heart Rate Reserve (HRR)

  4. Lower Limit of Target Heart Rate Zone: 50% of Maximum Heart Rate

  5. Upper Limit of Target Heart Rate Zone: 70-85% of Maximum Heart Rate
• HRmax = 220 - Age
• Heart Rate Reserve (HRR)


  The difference between resting heart rate (HRrest) and maximum heart rate (HRmax). It indicates the heart rate reserve cardiovascular fitness of a person.
• Lower Limit of Target Heart Rate Zone = 50% of Maximum Heart Rate
• Upper Limit of Target Heart Rate Zone = 70-85% of Maximum Heart Rate
• Basketball


  A team sport
• Basketball teams


  • Consist of 5 players each
  • Objective is to score in the opponent's basket and prevent the other team from scoring
• Basketball


  • Evolved many commonly used techniques of shooting, passing, dribbling, rebounding, and many specialized positions of offensive and defensive structures and techniques
• Basketball player positions

  • Center
  • Power forward
  • Small forward
  • Shooting guard
  • Point guard
• Basketball court


  A flat hard surface free from obstructions with the dimension of 28 m in length and 15 m in width, measured from the inner edge of the boundary line
• Basketball ball


  A spherical inflated ball with the standard size of 75 – 75.88 cm in diameter. The ball that is usually indoors is made up of leather and outdoors is made up of rubber
• Basketball ring or basket


  A steel rim of 18 inches in diameter with a net attached to it and is affixed to a backboard
• Basketball skills


  • Shooting
  • Dribbling
  • Rebounding
  • Passing
  • Blocking
• Benefits of playing basketball

  • Physical and health benefits
  • Social benefits
  • Psychological benefits
• Hand signals used in basketball

  • To communicate about the time clock
  • For scoring
  • For substitution and time-out
  • To call for violations
  • To indicate the number of players
  • To call for different kinds of fouls
  • To call for special fouls
  • For free throw administration
• Volleyball


  A game played by two teams with six players on each team, where players use their hands to bat a ball back and forth over a high net. The objective is to send the ball over the net and ground it on the opponent's court, and to prevent the same effort by the opponent.
• Volleyball


  • Considered the most popular team sport in the world