Vanden HIGH SCHOOL PHYSICAL EDUCATION

1. Vanden HIGH SCHOOLPHYSICAL EDUCATION • Core 9 unit goals • 1. Introduce components of fitness • 2. Define total fitness • 3. Evaluate individual levels of fitness • 4. Identify differences in skill and health related fitness

2. Define fitness • Physical Fitness: the ability of your body systems, including your muscles, skeleton and heart, to work efficiently. Being efficient means being able to do the most physical activity with the least amount of effort. Physically fit individuals have: • ability to perform daily activities with vigor. • Ability to participate in recreational activities. • minimal risk of health problems.

3. Effects of a healthy lifestyleHealthy people tend to………… • …Maintain normal body weight • …Have less health related risk • …Sleep less • …Eat Breakfast • …Look, Work & Feel Better • …Have more Self Esteem and Independence

4. Factors Affecting One’s Health • Stress • Heredity • Nutrition/Diet • Gender • Age • Activity Level • Drugs/Alcohol/Tobacco

5. 5 Health Components of Physical FitnessCardiovascular • The ability to exercise your body for an extended period of time • Requires a strong heart, healthy lungs and clear blood vessels to supply the body with oxygen

6. 5 Health Components of Physical FitnessMuscular Strength • The amount of force your muscles can produce in one effort • People with good strength can perform daily tasks efficiently, with less amount of effort.

7. 5 Health Components of Physical FitnessMuscular Endurance • The ability to use your muscles without tiring • Fatigue resistance • People with good muscular endurance can perform activity for longer sustained period of time.

8. 5 Health Components of Physical FitnessFlexibility • The ability to move your joints through a full range of motion • Flexibility allows the freedom of movement • Flexibility decreases muscle/joint injury

9. 5 Health Components of Physical FitnessBody Composition • The percentage of body weight that is fat compared to other tissues such as bone and muscle • Those in the proper range of body fatness are more likely to avoid illness • Extreme ranges are the most dangerous.. Too little like too much can cause health problems

10. 6 Skill components of Physical EducationAgility • The ability to change direction of movement quickly • Good agility is required in such sports as Tennis, Soccer & Basketball

11. 6 Skill components of Physical EducationBalance • The ability to keep upright posture while standing or moving • Good balance is required in such activities as Gymnastics, Ice Skating & Surfing/Snow Boarding

12. 6 Skill components of Physical EducationCoordination • The ability to use two or more body parts together i.e. hand-eye, eye-foot • Good coordination is required in hitting and kicking games such as Baseball, Soccer & Golf

13. 6 Skill components of Physical EducationPower • The ability to use strength quickly Power= Strength x Speed • Power is important in sports such as Baseball, Football & Discus

14. 6 Skill components of Physical EducationReaction Time • The amount of time it takes you to move once you realize the need to act. • Reaction time is needed in Karate, Baseball & Swimming

15. 6 Skill components of Physical EducationSpeed • The ability to perform a movement in a short period of time • Most sport activities require speed

16. 6 Skill components of Physical Education • Skill related components can be somewhat improved upon with practice, but generally are inherent. • Good health does not come from being good in skill related fitness… It comes from doing activities designed to improve your health related fitness!

17. AnatomyAnterior Posterior

18. AnatomyMuscle actions • Extension • Increasing the angle of a joint • Flexion • Decreasing the angle of a joint • Abduction • Moving away from the midline of the body • Adduction • Moving toward the midline of the body • Tendon • Connects muscle to bone • Ligament • Connects bone to bone • Antagonistic • Muscle working in opposition

19. AnatomyMuscle Actions (Posterior) 1. Trapezius • Pulls the shoulder blades together, and raises the shoulders. 2. Deltoid • Abducts the arm, moves arms away from the body 3. Triceps • Extends the arm at the elbow 4. Lattissimus Dorsi • Adducts the arms, brings the arms toward the body

20. AnatomyMuscle Actions (Posterior) • 5. Gluteus Maximus • External rotation and extension of the leg at the hip joint, moves the leg out and back • 6. Gastrocnemius • Extension at the foot, points the foot down

21. AnatomyMuscle Actions (Anterior) • 7. Tibialis Anterior • Flexion at the foot, points the toes up • 8. Quadriceps • Extends the lower leg at the knee • 9.Abdominals • Flexes the trunk

22. AnatomyMuscle Actions (Anterior) • 10. Hamstrings (posterior) • Flexes the lower leg at the knee • 11. Pectorals • Extends arms forward across the chest, adducts the arms • 12. Biceps • Flexion of the forearm, bends the elbow

23. The F.I.T. Formula • The FIT formula is a set of principles that can be applied to all the components of fitness. These guidelines are a means to effectively increase your level of fitness in that area. • F – Frequency (how often) • I – Intensity (how hard) • T – Time (how long)

24. FlexibilityBenefits • 1. Prevents and relieves injury • Low back pain is one of the most common ailments. It has been estimated that %80 of the U.S. population suffers from backaches. Adequate flexibility in the lower back and posterior thighs can do much to reduce these symptoms and prevent low back problems in adulthood. • Stretching prior to activity helps reduce the chance of injury. A short warm-up should be included prior to stretching. The warm-up increases blood supply to your muscles, raises their temperature, and makes them more flexible and resistant to injury.

25. FlexibilityBenefits cont. • 2. Prevents post exercise pain • Post-exercise pain and stiffness caused by muscle spasms can be prevented or reduced by stretching exercises • 3. Helps relieve emotional tension • Tight muscles arise from many causes- one is emotional tension. Stretching the muscles in your neck, shoulders and upper back is an especially useful way to relax these muscles.

26. FlexibilityJoints • Joints are bones that come together at various places in the body • Examples: ankles, knees, elbows, wrists and shoulders

27. FlexibilityJoints • The structure and function of the joints of the body are determined by the relationship between the shape of the joint and the movement that it permits. • The purpose of most joints is to provide movement of the bones of the skeleton

28. FlexibilityTypes of Joints • 1. Ball and Socket • Found in the hip and shoulder • Allows the most movement of any joint • Great for throwing and kicking • 2. Hinge • Found in the knee • Permits a back and forth motion • 3. Pivot • Found in the neck • Permits a rotating motion • 4. Gliding • Found in the wrists and ankles • Allows bones to slide over on another

29. FlexibilityTypes of Stretching • Ballistic • Usually involves bobbing or jerking movements where the body’s momentum is used • Can be harmful because you may damage muscle tissue if done improperly • Usually done when using movements that are similar to a specific activity

30. FlexibilityTypes of Stretching • Static • Stretching fully as far as you can without pain and hold for an extended period of time • Static stretching is safer than ballistic because you are less likely to over stretch • It can be beneficial to those with bad backs, previous joint injuries or arthritis • When participating in physical activity, you should use static stretching at the beginning and end of a performance.

31. FlexibilityProper Stretching Guidlines • Flexibility is one component of health related fitness that can be improved rapidly if a person appropriately applies the training principles of overload (gradually) • It is very important to raise the muscle temperature prior to stretching. This may be done by brisk walking, jogging or other mild exercise • Start at a proper level and begin increasing frequency, intensity and time of exercise. Stretch according to what YOU feel, not according to others

32. FlexibilityThe FIT Principles applied to stretching • Frequency • Stretching exercises should be done a minimum of three days per week. The target should be daily • Intensity • It is important to stretch the muscle slowly and beyond its normal length, you should feel mild tension • Time • The length of time a static stretch position is held is 10 to 15 seconds, and repeated 3 different times with a gradual increase each time.

33. Muscular Strength/EnduranceMuscles • Muscles in your body are responsible for about half your body weight. • Strong muscles help you maintain good posture and are necessary to participate in everyday activities. • Hormones in female bodies prevent them from developing large, bulky muscles when exercising regularly. (Estrogen: primary hormone for females) (Testosterone: primary hormone for males)

34. Muscular Strength/EnduranceMuscles • Muscular Strength: How much force is exerted in one effort. • Muscular Endurance: How long a force can be sustained

35. Muscular Strength/EnduranceTraining Methods • Isometric • Contracting or tightening the muscles but the muscles do not change length • No movement of the body part or object against which force is exerted • Examples: pushing against another part of your body, tennis ball squeeze, push against a wall

36. Muscular Strength/EnduranceIsometric Training Cont. • Advantages: • Useful for people with certain disabilities • Does not require equipment • Can be done in a small area • Disadvantages: • Strength is best developed through a full range of motion • Significantly increases blood pressure • No way of knowing if you are working as hard as you should

37. Muscular Strength/EnduranceTraining Methods • Isotonic • Muscle shortens and lengthens through a full range of motion • Resistance (weight) is needed • Examples: Barbells, own body weight

38. Muscular Strength/EnduranceIsotonic Cont. • Advantages • Superior to isometric because muscle strength and endurance are developed through the full range of motion • Excellent for developing muscular fitness • Weight lifting and calisthenics are isotonic exercises, which are very accessible. • Disadvantage • Special equipment may be needed

39. Muscular Strength/EnduranceMuscles • You are born with a certain number of muscle fibers • The size and performance level of muscles, not the number, can be changed • There are 3 types of muscle fibers that are determined by heredity.

40. Muscular Strength/EnduranceMuscles Fibers • Slow Twitch • Slow contracting over a long period of time • Best for aerobic or endurance activities (long distance running) • Do not fatigue easily

41. Muscular Strength/EnduranceMuscles Fibers • Fast Twitch • Quick contractions for explosive movement • Best for anaerobic activities (sprinting) • Fatigue easily • Intermediate • Has characteristics of both slow and fast twitch fibers

42. Muscular Strength/EndurancePrinciples of Weight Training • Overload: A muscle must work harder than normal if it is to become stronger • If it is worked less than normal, it will get weaker… If it is worked harder than normal it will get stronger • Muscles eventually get stronger and adapt to the load, when the load becomes easy to move it is time to increase the load again

43. Muscular Strength/EndurancePrinciples of Weight Training • Progression: Overload gradually, over a long period of time • Lifting too much too soon will not result in as much strength gain as would occur if the load is increased gradually • Specificity: • You must exercise the specific muscle you want to develop

44. Muscular Strength/EndurancePrinciples of Weight Training • Set System • The most popular type of strength training program. One does a particular exercise for a given number of repetitions. • There are 4 ways to increase the difficulty of a strength workout • 1. Increase resistance • 2. Increase repetitions • 3. Increase the number of sets • 4. Decrease the recovery period of rest intervals between sets

45. Muscular Strength/EnduranceSteroids • Anabolic Steroids are drugs that cause the muscles to become stronger and more bulky… with serious side effects • Effects of steroids • Short term (4-6 weeks): headaches, nausea, dizziness, emotional disorders that include anger, irritation and aggression, increased facial hair on women. • Long term: Liver and adrenal gland damage, rapid weight gain, stunted growth, sterility, high blood pressure and premature coronary artery disease

46. Cardiovascular FitnessDefinition • The body’s ability to continuously provide oxygen to muscles as work is performed over a period of time. • Includes 2 systems: • 1. Circulatory: heart, blood and blood vessels • 2. Respiratory: Lungs and air passages

47. Cardiovascular FitnessDefinition cont. • The heart is a unique type of muscle not found anywhere else in the body • The heart works closely with the lungs. When you work the heart, you also work the lungs which improves the lung capacity • A stronger heart pumps more blood with each beat

48. Cardiovascular FitnessResting Heart Rate (RHR) • The number of times the heart beats per minute when you are at rest • Average RHR: adults 70 bpm, children 100 bpm • RHR varies: laying down, sleeping, running, walking size of person, stress, illnesses, etc. • Someone with high cardiovascular fitness may have a RHR of 50-60 bpm

49. Cardiovascular FitnessHeart Rate • Where do you find your pulse rate? • 1. Carotid Artery (neck) *PRACTICE • 2. Radial Artery (wrist) *PRACTICE • Your Maximum Heart Rate (MHR): is the number of times your heart could beat and function effectively (220- YOUR AGE) • Determine your individual target heart rate zone: (Lab Manual)

50. Cardiovascular FitnessCardiovascular Disease • Cardiovascular fitness reduces the risk of cardiovascular disease which is the #1 cause of death • Strong heart muscle works more efficiently • Exercise helps produce HDL (good cholesterol) • Exercise reduces high blood pressure • Exercise reduces the risk of strokes