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Physical Education Concepts

Physical Education Concepts. MUSCULAR SYSTEM. Sternocleidomastoid Pectoralis Bicep Rectus Abdominis Quadriceps Deltoid Trapezius Tricep Latissimus Dorsi Gluteus Maximus Hamstring Gastrocnemius Soleus. HEART RATES. Resting Heart Rate (RHR) 60-80 beats per minute (BPM)

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Physical Education Concepts

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  1. Physical Education Concepts

  2. MUSCULAR SYSTEM • Sternocleidomastoid • Pectoralis • Bicep • Rectus Abdominis • Quadriceps • Deltoid • Trapezius • Tricep • Latissimus Dorsi • Gluteus Maximus • Hamstring • Gastrocnemius • Soleus

  3. HEART RATES Resting Heart Rate (RHR) • 60-80 beats per minute (BPM) • Formula: Take pulse (carotid or radial) for 10 seconds then multiply by six. • Ex: 12 x 6 = 72 BPM Maximum Heart Rate (MHR) • The highest your Heart Rate will go before the body begins to slow itself down • Formula: 220-AGE = MHR (Subtract your age by 220) Target Heart Rate (THR) • Aerobic exercises (long term endurance) where oxygen is supplying the muscles (ex. Jogging, biking, swimming, aerobics.) • Heart and lungs receive the most benefit • Formula: 60%-85% of MHR • Ex: 180 (MHR) x .60 = 108 (THR) • OR 180 (MHR) x .85 = 153 (THR)

  4. STRANDS OF FITNESS 5 COMPONENTS OF PHYSICAL FITNESS • Cardiovascular endurance • Muscle strength • Muscle endurance • Flexibility • Body composition These 5 components measure your body’s ability to use oxygen as fuel, your muscular strength and endurance, the flexibility of your joints and your total body fat. A range of test are used to measure these components.

  5. CARDIOVASCULAR ENDURANCE Cardiovascular endurance refers to the ability of your heart and lungs to work together to fuel your body with oxygen. Examples: Aerobic conditioning: jogging, swimming and cycling F.I.T.T. EQUATION • F: Frequency (most days of the week) • I: Intensity: (60%-85% of Target Heart Rate Zone) • T: Time (at least 20 min) • T: Type (a cardiovascular activity: jogging, biking, swimming, hiking up hill, basketball, etc.)

  6. MUSCLE STRENGTH & ENDURANCE MUSCLE STRENGTH • Refers to the amount of force a muscle can exert, in a single effort • Examples: push-ups, curl-ups, pull-ups might be used to measure muscle strength • Aerobic mechanism (requires oxygen for energy source) • Requires lifting heavier loads for lower repetitions • Determined by maximum load that can be lifted in one repetition MUSCLE ENDURANCE • Refers to ability of a muscle to perform a continuous effort without fatiguing. • Examples: Cycling, 1 mile run and step machines • Anaerobic mechanism (does not require oxygen as energy source) • Requires lighter weights for a higher number of repetitions • Measured by the maximum number of repetitions of a muscle contraction BOTH lead to increased bone mass, reduced body fat and blood pressure, and improved lipids and blood glucose.

  7. FLEXIBILITY & BODY COMPOSITION FLEXIBILITY • Refers to the ability of each joint to express its full range of motion. • STATIC STRETCH (“stretch and hold”) involves no movement holding a stretch for at least 20 seconds and is most beneficial when performed after a workout. • Examples: Hamstring stretches, quadriceps, Figure-4 stretch, butterfly stretch, etc. • DYNAMIC STRETCH involves performing low-intensity movements that loosen up the body prior to workout. • Examples: lunges, high kicks, torso twists, leg swings, etc. BODY COMPOSITION • Refers to the amount of body fat versus the amount of lean muscles, bones and organs. • Several test can be done; the most reliable is underwater weighing. • Many clubs and gyms use a pinch test

  8. STRAIN VS. SPRAIN When a sprain or strain occurs always follow RICE: R:Rest I: Ice the affected area for no more than 20 minutes. Repeat as much as you can for the first 24 to 48 hours. • Reduces inflammation and pain C: Compress the affected joint by wrapping in a bandage or trainer’s tape. Do not wrap too tightly. • Reduces swelling E: Elevate the affected joint above the level of your heart. • Reduces swelling JOINT SPRAIN • The overstretching or tearing of LIGAMENTS • Ligaments are the bands of tissue that connect two bones together in a joint • The most common location for a sprain is the ankle joint JOINT STRAIN • The overstretching or tearing of MUSCLES OR TENDONS • Tendons are the dense fibrous cords of tissue that connect bones to muscles • The most common locations for a muscle strain are the hamstring muscle and the lower back Common Symptoms of a Strain: • Muscle spasm • Pain around the affected joint • Swelling • Limited flexibility • Difficulty using the joint’s full range of motion Common Symptoms of a Sprain: • Bruising • Pain around the affected joint • Swelling • Limited flexibility • Difficulty using the joint’s full range of motion

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