HEALTH OPTIMIZING
PHYSICAL EDUCATION
 FLEXIBILITY- the ability of the joints and muscle to
move through its full range of motion.
Zipper test- to test the flexibility of the shoulder
girdle.
CARDIOVASCULAR ENDURANCE- ability of
heart,lungs, and blood vessels to work efficiently
and supply oxygen to the body.
3minutes step test- to measure cardiovascular
endurance
STRENGTH - The ability of the muscles to generate force
against physical objects.
Push ups- measure the upper extremities.
SPEED- The ability to perform a movement in one direction
in the shortest period of time.
40 meter sprint- to measure running speed.
POWER- The ability of muscle to transfer energy and
release maximum force at a fast rate.
STANDING LONG JUMP- to measure explosive strength
power of the leg muscles.
AGILITY -Ability to move in different quickly using
combination of balance, coordination, speed,
strength and endurance.
HEXAGON AGILITY TEST- To measure to ability of the
body in different directions quickly.
REACTION TIME- The amount of time it takes to
respond to a stimulus.
Stick drop test- to measure time respond to a
stimulus.
COORDINATION- The ability to use senses with the
body parts to perform motor tasks smoothly and
accurately.
JUGGLING- TO measure coordination of eye and
hand.
BALANCE- Is the maintenance of equilibrium while
stationary or while moving.
STORK BALANCE STAND TEST- to asses one’s ability to
maintain equilibrium.
OBSERVES PERSONAL SAFETY
PROTOCOL TO AVOID
DEHYDRATION,
OVEREXERTION,HYPOTHERMIA,
AND HYPERTHERMIA During
MVPA participation
MVPA- Moderate to Vigorous Physical Activities.
SPORTS INJURIES- its occur when a person engages MVPA. This
includes physical activities which span from moderate progressing to
vigorous intensity.
 SPRAIN- To tear of ligament fibers, muscles or tendons supporting a
joint.
 CONTUSION- or bruise is bleeding into soft tissue.
 CONCUSSION- Is caused by a direct blow to head.
 DISLOCATION – occurs when the ball of a joint is forced out of its
socket. A dislocation must be reset by proper medical professionals.
 FRACTURE- is a break, crack, or shattering of bone.
 STRAINS- Are injuries that involve the stretching, partial tearing, or
complete tearing of a tendon. Chronic Strains are injuries that
gradually build from overuse or repetitive stress.
KINDS OF INJURY
1. ACUTE INJURIES- occur suddenly when playing or exercising.
Sprained ankles strained backs, and fractured hands are acute
injuries.
 sudden, server pain
Swelling, not being able to place weight on a leg, knee,
ankle or foot
 An arm elbow, wrist hand ro finger that is very tender.
 Not being able to move a joint as normal
Extreme leg or arm weakness
 A bone or joint that is visibility out of place.
2. CHRONIC INJURIES- Happen after you play a sport or exercise
for along time.
 pain when you play
 pain when you exercise
 A dull ache when you rest
Swelling
PREVENTING SPORTS INJURIES
 develop fitness plan that includes cardiovascular exercise, strength
training and flexibility.
 Alternate exercising different muscle group exercise every other
day.
 cool down properly after exercise or sports.
 Stay hydrated. Drink water to prevent dehydration, heat
exhaustion and heat stroke.
 Stretching exercise can improve the ability of muscle to contract
and perform reducing the risk for injury.
 use the right equipment or gear.
 learn the right techniques to play sports.
 Rest when tired.
 Always take your time during strength training and go through the
full range of motion
HOW CAN I TREAT INJURIES
USING RICE METHOD
REST: Immobilization prevents further injury
and gives the body time to recover.
ICE: Cold reduces pain by numbing affected
area.
COMPRESSION: Pressure keeps swelling
under control.
ELEVATION: Keep the injured body part
above the heart reduces swelling and the
associated pain and discomfort.
SAFETY PROTOCOLS DURING MVPA

DEHYDARTION- When the fluid in your body is used or lost more
than the fluid you drink or intake.
OVEREXERTION-

Refers to pressure one puts in himself or herself,
too much pressure that leads simple discomfort that might extend
serious injury.

HYPOTHERMIA – It usually happens when the body easily loses

temperature. His or her body temperature drops below 35 degrees
Celsius.
HYPERTHERMIA-
opposite of hypothermia. It happens when
body temperature rises up significantly beyond body temperature
which is 37 degree Celsius .
END…