PE AND HEALTH QUARTER

IV WEEK 3-5
HEALTH FITNESS ISSUES
AND CONCERNS IN
PLAYING VOLLEYBALL
• Playing sports helps reduce body fat or controls your body
weight.
• Sports allow you to gain the satisfaction of developing your
fitness and skills.
• Sports help aid coordination, balance, and flexibility. Many
sports can help improves stamina and concentration.
• Metabolic rate the amount of energy expended or oxygen
consumed over a specific period of time
• Volleyball ranks third among the team sports, after football
and basketball.
• The teams comprise of six players as per the official rules
but can also range from any number with the maximum
being six and the least being two players.
• To attain a score, a team must ‘ground’ the ball in their
opponent’s court space. This is essentially making sure the
ball hits the ground on the opponent's side of the net within
the court boundaries.
• Volleyball makes for an enjoyable sport by the beach as
well as a great professional sport. The main point to take
home from this sport is that teamwork is the principal.
• Volleyball is a great sport that can be enjoyed by people of
all ages and skill levels. It can be played year-round as it
can be played both indoors and outdoors.
• Aside from the pure enjoyment of the game, volleyball has
many benefits. First, it’s a fun way to burn calories.
• Playing 45 minutes of volleyball can burn up to 585
calories and also improves muscle strength and tone.
• The activities required when playing volleyball strengthen
the upper body, arms, shoulders, thighs, abdominals, and
lower legs. In addition, volleyball improves hand-eye
coordination, reflexes, and balance. It teaches teamwork
and communication and is a great social activity.
 Common injuries in volleyball can be grouped into two
categories: Overuse Injuries and Traumatic Injuries.

• OVERUSE INJURIES(REPETITIVE • TRAUMATIC INJURIES

STRESS INJURY) Is is a term which refers to
Is any type of muscle or joint physical injuries of sudden
injury that caused by repetitve onset and severity which
trauma.It is typically stems from require immediate medical
training errors and it can occur attention.
when you take on too much
physical activity too quickly.
 OVERUSE INJURIES INCLUDE:
• ROTATOR CUFF TENDONITIS • ELBOW OR WRIST TENDONITIS
• PATELLAR OR ACHILLES
TENDONITIS
• LOW BACK PAIN
 TRAUMATIC INJURIES INCLUDE:
• SHOULDER DISLOCATION OR • ROTATOR CUFF TEARS
SEPARATION
• WRISTS SPRAINS • FINGER FRACTURES
• ACHILLES TENDON TEARS • LIGAMENTOUS INJURIES
• TORN KNEE CARTILAGE • ANKLE SPRAINS
• MUSCLE SPRAINS AND STRAINS • HERNIATED DISCS
TO PREVENT INJURY, PARTICIPANTS SHOULD:
• Perform a warm-up consisting of stretching and light aerobic activity
before play
• Participate in a comprehensive training program including flexibility,
strength training, jump training, speed and agility drills, and endurance
training
• Wear appropriate shoe wear with skid-resistant soles
• Use good technique
• Clean off the courts before play. Look for slippery spots if playing indoors
and look for debris if playing outdoors in the sand or grass.
• Allow for adequate recovery
• Stay hydrated
TRAINING PROGRAM
A comprehensive volleyball training program can decrease injury and
increase explosive power, jump height, stamina, and speed, and agility on
the court. It should include the following:
• Stretching of the lower extremities, shoulders, and lower back
• Strengthening exercises for the abdominals, legs, and shoulders
especially the rotator cuff
• Jump training including box jumps, lateral jumping, and block jumps
• Speed and agility drills including sprints, ladder drills, court circuits, and
lateral shuffles
• Endurance training such as running or swimming to improve stamina
with long matches
BENEFITS OF PLAYING VOLLEYBALL
• Burns calories and fat: one of the primary benefits of volleyball is that it helps
you burn calories, which is an important component of a weight loss or
maintenance program. Harvard medical school reports a person can burn
between 90 to 133 calories during a half-hour game of non-competitive,
nonbeach volleyball, depending on a person’s weight, while a competitive gym
game of volleyball burns between 120 to 178 calories. An hour-long game of
volleyball on the much less stable ground of sand can burn up to 480 calories
• Tones and shapes the body: the physical activities involved in playing volleyball
will strengthen the upper body, arms, and shoulders as well as the muscles of
the lower body. Playing volleyball also improves the cardiovascular and
respiratory systems.
• Increases metabolic rate: playing volleyball enhances your energy level and
improves your overall performance in other sports and workouts.
• Improves hand-eye coordination: volleyball is all about hand-eye coordination.
When you serve, you must follow the ball with your eyes, and strike the ball at
the right point. On defense, you must react to where the ball is going and get in
position to make a play. While setting, your hand-eye coordination helps you see
where your hitters are, to make sure to give them a good set.
• Builds agility, coordination, speed, and balance: due to its quick changes of
pace and direction, volleyball places a large number of demands on the technical
and physical skills of a player. During play, players are required to serve, pass,
set, attack, block, and dig the ball. These skills require flexibility, good balance,
upper and lower body strength, and speed to be played effectively.
• Heart-healthy: by getting your heart rate up, your body will circulate more
blood and nutrients throughout your body, which improves your overall health.
• Builds muscular strength: volleyball requires strong chest and core muscles for
nearly every play. When you pass, you mimic a squat, and you must use your
legs to generate power. When you set, you must use arms, legs, and hands, 4
especially your thighs. When the ball is coming to you, you need to load your
legs and arms and push up. Your hands need to be strong to prevent injury.
• Increases aerobic ability: according to well source’s aerobic mile chart, you
expend the same amount of energy playing an easy, slow-paced game of
volleyball for 20 minutes as you would jogging one mile. You expend the same
amount of energy spent jogging a mile by playing a vigorous 12-minute game
of volleyball
• Improves interpersonal skills: volleyball requires that teammates work
cooperatively, and at a fast pace. A June 2008 study of adult men who engage
in regular team sports found that team members developed better
networking skills than men who were less involved in team sports, reports the
center for economic policy research. Leadership and cooperation skills
provide valuable lessons that help us in other aspects of our lives.
• Boosts mood and increases drive to succeed: your involvement in volleyball
can improve your mood, reduce stress, and encourage pride in your
accomplishments as a team member. The activity can also improve your self
confidence, self-esteem, your body image and make you feel happier about
life in general. Involvement in volleyball can also improve your motivation and
ability to succeed.
OTHER VOLLEYBALL BENEFITS
• Heighten the body’s metabolic rate; to increase the metabolism of the body,
the body needs to use up energy constantly. Engaging in sport is one of the
most excellent ways of doing this.
• Rejuvenate vital organs in the body; scientific research confirms that, body
exercise ensures vital organs like the kidney and lungs remain in a healthy
state.
• Improve the social attributes of an individual; in a team, the spirit is not
individualism but inclusivity and this ensures that the team players trust each
other.
• Reduce the stress and anxiety levels; stress barrages people in their daily
lives and it is a normal phenomenon. The constant barrage of stress without
respite, however, may cause adverse effects on the person’s health.
• Escape the risk of obesity and gathering body fat; while exercising the body is
constantly respiring to provide energy. This prevents the accumulation of body
fats that might cause conditions like obesity.
• Behavioral discipline; a study on the volleyball players’ normal lives showed
that they are more likely to have discipline when engaging in other activities. In
volleyball, strict discipline is necessary if one is to attain prowess and success
• Gain emotional control; in volleyball and any other sport for that matter, great
emotional control is necessary even when one is losing the game
• Improved aerobic and anaerobic respiration; it is research-proven that twenty
minutes spent while playing a volleyball match corresponds to running a mile in
terms of calories spent.
• Building stamina; while it may prove easy to make fast movements in the first
stages of a match, what distinguishes a true sportsman is the ability to affect it
to the end of the game.
• Have healthy joints; any sporting activities require constant movement of the
muscles to exercise various maneuvers. Volleyball is no different from other
sports and the different types of play need constant movement on the court,
which often needs quick reflex.
• Prevent early muscle deterioration; various studies on muscle deterioration
show that it often begins after thirty. It often draws on faster due to the little
exercising of the muscles at a younger age.
• Improved coordination and balance; by constantly moving, ducking, spiking,
and other quick movements while in a volleyball game the body naturally
gains coordination.
• Feel motivated and energetic; in any game, the players have a single-minded
focus to win which motivates them. The players attain it better in a team
since the energy and focus are greater in a group setting.
• Improve body reflexes; in a volleyball match, ball movements are sporadic
and players have to clamber to save it at a moment’s notice before grounding.
• Improved decision-making; while playing a game that entirely depends on
the body’s ability to move in any direction without warning, the ability to
retain focus is always on the test.
• Teamwork; the team’s welfare always tops the needs of an individual. When
the team scores it is not from an individual’s effort, but it is usually a
collective team effort.
• Dietary discipline; the nutrition requirements of the player’s body are a key
contributor to their performance in the game. Nutrition requirements for any
athlete should have ample energy foods to provide for the constant energy
requirements of the body.
• Boosted immunity; the body has a natural mechanism of protecting itself from
illness. When the body constantly exercises, stress reduces.
• Gain a better outlook on life; volleyball and any other sport have a confirmed
effect of improving the outlooks of their players regarding life.
• Improves cardiac health; the body requires copious amounts of blood for
respiration in the muscles while in a volleyball game. By constantly pumping blood
to the muscles, the heart muscles gain gradual strength, which prevents cardiac
conditions like heart failure.
• Improved visual acuity; A study on sports players on the ability to follow ball
trajectories and motions shows that sports greatly improves the visual acuity
of the player.
• Improves memory retention; the study on memory retention in old age shows
that the individuals who engage in the sport have lower rates of memory loss
at old age. The brain grows stronger as the individual engages in sporting
activities.
• Improved motion range; the various studies prove that players have greater
motion ranges. This occurs through constant exercise, which builds muscle
strength.
• Motor control; in volleyball, the player has to have effortlessness in both
vertical and lateral movements while in the game.
• Prevents drug abuse; in studies on adolescents, the rates of drug abuse were
higher in those who had little to do in their spare time.
Barriers to sports/ physical activities
• In our contemporary time many technological advances and
conveniences have made our lives easier and less active, many
personal variables, including physiological, behavioral, psychological
factors, and disability, may affect our plans to become more
physically active. Understanding common barriers to sports or
physical activity and creating strategies to overcome them may help
make physical activity part of daily life. People experience a variety
of personal and environmental barriers to engaging in sports or
regular physical activity.
SOME COMMON BARRIERS INCLUDE:
Lack of early experiences in sport (this varies between individuals and whether
a disability is from birth or acquired later in life)
Lack of understanding and awareness of how to include people with a disability
in sport
Limited opportunities and programs for participation, training, and competition
Lack of accessible facilities, such as gymnasiums and buildings
Limited accessible transportation
Limiting psychological and sociological factors including attitudes towards
disability of parents, coaches, teachers, and even people with disabilities
themselves
Limited access to information and resources
PERSONAL BARRIERS
With technological advances and conveniences, people’s lives have in many
ways become increasingly easier, as well as less active. In addition, people
have many personal reasons or explanations for being inactive. The most
common reasons adults don't adopt more physically active lifestyles are cited
as:

 Insufficient time to exercise

 Inconvenience of exercise
 Lack of self-motivation
 Non-enjoyment of exercise
 Boredom with exercise
Lack of confidence in their ability to be physically active (low self -efficacy)
Fear of being injured or having been injured recently
Lack of self-management skills, such as the ability to set personal goals,
monitor
Progress, or reward progress toward such goals
Lack of encouragement, support, or companionship from family and friends
Non-availability of parks, sidewalks, bicycle trails, or safe and pleasant
walking
Paths close to home or the workplace
• The top three barriers to engaging in physical activity across the
adult lifespan are : time, energy, motivation
• Other barriers include; cost, facilities, illness or injury,
transportation, partner issues, skill, safety considerations, child
care, uneasiness with change, unsuitable programs
• ENVIRONMENTAL BARRIERS
The environment in which we live has a great influence on our level of
physical activity. Many factors in our environment affect us especially in
times of pandemic. Obvious factors include the accessibility of walking
paths, cycling trails, and recreation facilities. Factors such as traffic,
availability of public transportation, crime, and pollution may also affect.
Other environmental factors include our social environment, such as support
from family and friends, and community spirit. It is possible to make changes
in our environment through campaigns to support active transportation,
legislation for safer communities, and the creation of new recreation
facilities.
• TRAINING DIET FOR VOLLEYBALL PLAYERS
Volleyball players are usually tall as height is an advantage on the court.
Players typically have lower body-fat levels as a positive power to weight ratio
can help optimize speed, jumping ability, and agility. While nutrition on the
court on match day is important, a healthy eating pattern off the court will
provide an essential base for a fit, fast and lean volleyball player. A daily intake
for a player should be based on nutrient-rich carbohydrates, (grainy bread,
brown rice, quinoa, whole meal pasta); lean protein sources, (lean red meat,
poultry, 7 how does volleyball develop the physical aspect of a person? Seafood,
eggs, dairy, and lentils), and healthy fat sources, (avocado, olive oil, nuts, and
fish); as well as fruit and plenty vegetables. Individual intake will be determined
by the frequency of training, size of athlete, individual requirements, and
adjustment for growth in younger athletes and should be discussed with an
accredited sports dietitian to ensure an athlete’s goals are met.
• HYDRATION NEEDS
Since adequate hydration is essential for performance,
particularly skill and decision-making, it is an important
consideration for volleyball players. Volleyball is usually played
indoors in a controlled environment although, players should be
aware that they can still lose significant amounts of body fluids
when playing at these venues due to the physical demands and
intensity of a match.
LETS PRACTICE(ACTIVITY 1)
Let’s play directions: Write down the benefits of playing Volleyball

How does volleyball develop the physical aspect of a person?

LETS DO MORE(ACTIVITY 1)
My health benefits directions: Study the different words listed below. Classify
the different physical activities of playing volleyball into Physical and Health
benefits.
Speed Coordination
Building stamina Tones and shapes of the body
Heart-healthy Builds mascular strength
Balance Increases aerobic ability
Improved motion range Improves cardiac health
Increase metabolic range Improves hand-eye coordination
Builds agility Burns calories and fat
Improve body reflexes Have healthy joints
 BENEFITS OF PLAYING VOLLEYBALL
PSYSICAL BENEFITS HEALTH BENEFITS
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
6. 6.
7. 7.
8. 8.
“ KNOWLEDGE IS A
POWERFUL WEAPON.
ARM YOURSELF WITH ”
IT
CTTO

MAAM NHICKAY