The Benefits of Exercise and Healthy Living: Stay Active for a Better Life

1. The many benefits of exercise and healthy living are excellent reasons to become ACTIVE. The TYPES of ACTIVITY an individual chooses to participate in will depend on: 1) PERSONAL NEEDS 2) DESIRED OUTCOMES UNIT 1 - Information

2. These include ACTIVITIES undertaken for EITHER: Elite Performance Recreational Performance Daily Functioning Incapacitated Individual FITNESS SPECIFIC SPORTING PERFORMANCE HEALTH BENEFITS High Level Training Recreational & Occupational Participation Sedentary Living Inactivity PHYSICAL ACTIVITY UNIT 1 - Information HEALTH BENEFITS SPECIFIC SPORTING PERFORMANCE BENEFITS or

3. WORK INTENSITIES will vary according to the type of activity undertaken. WORK DURATION will also be affected. Focus often changes with age from performance to health benefits Despite being widely beneficial, physical activity can lead to injury and illness if proper care is not taken. The main AIM should be to MINIMISE THE RISK OF INJURY by.. UNIT 1 - Information PREVENTION EARLY MANAGEMENT CONTROLLING OUTCOMES GCSE Physical Education

4. IDENTIFYING RISK – TAKING STEPS TO MINIMISE RISK UNIT 1 - Information e.g. SKIING IDENTIFYING RISK • Falling down • Crashing – Other skiers / trees • Environment – Snow / winds / White-out • Snow conditions – Hard packed snow / ice / soft heavy snow / avalanche risk STEPS TO MINIMISE RISK • Learn correct techniques • Understand and abide by ‘Skiers Code’ • Wear appropriate protective clothing – helmet, gloves, goggles, anorak - layers • Be aware of weather conditions and snow conditions • Warm up appropriately • Know and ski to your limits GCSE Physical Education

5. BRITISH SAFETY COUNCIL RISK ASSESSMENT (Definition): “The technique by which you calculate the chance of an accident happening, anticipate what the consequences would be and plan the actions to prevent it” UNIT 1 - Information HAZARD IS THE RISK ADEQUATELY CONTROLLED? WHAT FURTHER ACTION IS NECESSARY TO CONTROL THE RISK?

6. Although it is impossible to prevent injury all the time due to the unpredictable nature of sports and physical activities, it is possible to undertake precautionary steps in order to decrease the likelihood of incurring an injury. Below are detailed the key steps to preventing a sporting injury. UNIT 1 - Information Intensity / duration of exercise Levels of experience Levels of fitness / health Correct skills / techniques Preparation – warm up / cool down FACTORS TO CONSIDER FOR MINIMISING RISK Knowledge of rules / codes of conduct / safety procedures Medical Personal equipment Weather conditions Environment Over training Protective equipment Over use

7. MEDICAL For those who are already in good health, getting involved in sports may be problem-free with the right initial guidance. For those with a medical history. or for whom physical fitness may be new, it is generally recommended to get a physical evaluation and recommendations from a healthcare provider before beginning. UNIT 1 - Information PREPARATION Depending on your starting level of fitness, it may be wise to seek sound advice and "get in shape" before moving on to your target sport. Further, it is important to remain in good condition on a regular basis -this requires special attention if participation is sporadic. • Muscular strength' and flexibility guard against sprains and fractures and protect joints from being overstressed. • Proper technique and body mechanics guide safe movement. • For high-risk conditions or high-intensity sports, plan to monitor heart rate and even fluid losses during the activity.

8. Personal Equipment Nearly all sports have recommended dress codes, some involving safety equipment to prevent illness and injury. Recommendations can be found through texts, online resources, sports organizations. and professionals. • Proper dress may range from the usual "sturdy, loose-fitting clothing made of breathable fabric" to heat -preserving wetsuits to running shoes with a set list of essential features. All depends on the type of sport and the environmental conditions in which it is played. • Protective equipment for contact sports -or those with a high risk of falling -is also specific to the activity. It may include guards or pads for specific body areas, and may need to be professionally fitted. It should be worn at all times during participation, including practice and matches to reduce the likelihood of sports injuries occurring. UNIT 1 - Information

9. Nutrition &Hydration • Proper diet is the basis for any fitness programme, and the higher the intensity, the more influence it has. This means nutritional intake that meets the needs of your basic bodily functions and increased activity. • Hydration is as critical as diet, but also prey to losses through sweat. Such losses include not only water. but also some key nutrients - and if uncompensated, can lead to cramping and even disturbances in heart function. Most sports drinks serve to replace both. UNIT 1 - Information

10. Warm-Up & Cool-Down It is recommended to take approximately 5-10 minutes each for warm-up and cool-down exercises before and after each sports session. Times may increase based on weather. • Warming up prepares muscles and joints for exercise, and is key to preventing soreness and injury. Longer exercises advised in colder temperatures . Pay particular attention to stretching those muscles which will be used during your exercise. • Cooling down ensures heart rate, blood flow, and core body temperature are restored to normal after activity. Longer cool-down is advised in heat. UNIT 1 - Information Safe Play Rules in sports are set with safety in mind, and their importance increases with the level of intensity. When danger and surprise are limited, so too are sports injuries.

11. Technique Many sports involve a particular technique which can minimise the risk of injury. It is important to learn the correct techniques associated with your chosen sport. By practising good technique an individual can greatly reduce the risk of sports-related injury to muscles, tendons and bones. This is also important in the gym, where experts will be on hand to help you use all equipment safely and effectively. UNIT 1 - Information Do not over- reach yourself It is extremely important, when taking part in physical activities, to listen to your body and know your physical limits. When you begin a new sport, begin slowly and steadily to avoid pulling or straining muscles which your body may not be used to using or stretching. If you have not undertaken strenuous exercise for some time, it is especially important to build up your stamina and strength gradually to avoid injury. Over time, you will notice your fitness increase, and you will be able to undertake physical activity for longer periods of time.

12. AN EXAMPLE OF FACTORS CONSIDERED FOR A NON-CONTACT PHYSICAL ACTIVITY UNDERTAKEN FOR SPECIFIC SPORTING PERFORMANCE BENEFITS UNIT 1 - Information Badminton Safety Badminton can be played by young and old alike and is a good way to exercise and keep fit, but to play the game you do need to have a certain level of basic fitness. If you are overweight, or haven't exercised for a while you should get yourself into a reasonable condition before attempting to participate in the sport on a regular basis. It's an ideal sport for the family to play together and provides a great aerobic workout. During a normal two match game a player can expect to run around a mile in distance. Quick reflexes, anticipation and good hand eye coordination are all needed to play the game well. Compared to other sports Badminton is relatively low risk when it comes to injuries, but they do happen, and can be minimised if know what they are and how to avoid them.

13. Badminton UNIT 1 - Information Typical Injuries Eye Injuries - Although the number of eye injuries in badminton are not as high as in other racquet sports like squash, they do tend to be more serious. Around 70 percent of all eye injuries take place during doubles matches. The person most at risk is the player who is nearest the net when their partner is serving. They either get hit with the shuttlecock straight in the eye by the opponent returning the serve, or take a blow from their partners racquet while trying to retrieve a shot. The shuttlecock may look harmless but during a game it can travel at speeds of over 130mph and because of it's shape can fit directly into the orbit of the eye (unlike a squash ball) and cause serious eye injury.

14. Badminton UNIT 1 - Information Tennis Elbow -This can be caused by gripping the racquet too tightly, combined with a lack of strength in the forearm muscles. Racquets that are too tightly strung or too light are also thought to be a contributing factor in causing inflammation of the elbow. Knee Injuries -Wearing incorrect footwear can be a contributing factor in getting a knee injury while playing. Learning proper lunging techniques, and doing exercises to strengthen your knees, can also help prevent your knees aching and injuries occurring. Ankle Injuries -Sprains and twists of the ankles are quite common, but normally don't result in any serious long term injury. If you have suffered from recurring ankle injury, then support (strapping) is advised before playing a match.

15. Avoiding Injury UNIT 1 - Information The risk of injury can be reduced or avoided by proper preparation. A lack of technique, lack of flexibility, insufficient strength, wrong equipment, lack of a warm up and overuse are the main reasons for badminton injuries. The correct type of shoes should be worn. While playing badminton you need to be able to change direction quickly and lunge and stretch to play low shots. To be able to do this you need shoes that will slide on the surface. If you wear trainers or basketball shoes on court, you can guarantee that you will eventually do some damage to your knees or ankles. For a beginner tennis shoes are probably a better option than badminton shoes as they provide a bit more support to the arch of the foot and don't slide quite as much on the surface.

16. Avoiding Injury UNIT 1 - Information Before starting a game you should have a proper warm up. There's lot's of twisting, turning and stretching movements during a game and if the muscles are warm and flexible before a game starts, the risk of injury is reduced. If you're a beginner don't play too often or for too long. There's a tendency for novices to pick up injuries by trying to do too much too soon. More experienced players have a tendency to play too often as well, but they are also inclined to ignore niggling little injuries and try and play through them, with the result that they end up doing more damage and pick up a more serious injury. It's worthwhile finding out the proper way to play certain shots, how to hold a racquet correctly (to avoid wrist injuries), and the best way to improve your footwork and get around the court easier. The easiest way to do this is to be coached and be advised on correct techniques and fitness tips.

17. AN EXAMPLE OF FACTORS CONSIDERED FOR A NON-CONTACT PHYSICAL ACTIVITY UNDERTAKEN FOR SPECIFIC SPORTING HEALTH BENEFITS UNIT 1 - Information Walking to Keep Fit Safely The following serves as a general set of recommendations and guidelines for fitness walking as a form of exercise. Walking is a popular and simple form of exercise, often considered ideal because it does not carry the same limitations as others. It can be done nearly anywhere, anytime, and without the need for equipment, special skills, or excessive expense. In addition, it can be one of the safest, with a relatively low incidence of injury when simple care is taken.

18. Benefits of Fitness Walking: Gain vs. Pain UNIT 1 - Information Walking is considered a low-impact activity, so it does not create the same burden on joints and tendons as does running, jogging, or aerobics, and it does not cause individuals to tire quite as easily. In addition, it has been shown in studies to help manage or even prevent the following: • Heart disease and stroke • Type 2 diabetes • Overweight • Osteoporosis • Physical disability in advanced age Whatever your goals in engaging in fitness walking, it should be an injury-free activity. Fortunately, this can be easily accomplished by following simple guidelines…

19. Getting Started UNIT 1 - Information Safety First If you are suffering from a serious medical condition, it is important to discuss with your physician what particular precautions you need to take. Equipment • While a special exercise machine or similar device is not required for fitness walking, most experts agree that comfortable, supportive, athletic-type shoes produce the lowest risk of injury and discomfort. • It is equally important to dress in comfortable clothing that allow for sweat to evaporate -key to cooling while exercising – layering - if you need to adjust to the temperature.

20. Getting Started UNIT 1 - Information Warm up Warming up, the process of preparing your muscles for physical activity, reduces your risk of injury. • A typical warm-up usually includes jogging in place or shaking out your limbs for 5-10 minutes. • After warming up, it is best to stretch for about five minutes, concentrating on the muscles that will be involved in walking. These include calves, quadriceps (thighs), hamstrings, and lower back.

21. Moving Ahead UNIT 1 - Information Start up If you are already involved in regular exercise, there may be little if any adjustment involved in taking on a walking programme However, if you have been sedentary of late or limited by a medical condition, it is best to start gradually -in both pace and time. If the goal is to bum fat, manage a medical condition, or even just engage in a healthy activity, walking should be aerobic -meaning the muscles have sufficient oxygen This requires a minimum goal of 20 minutes each session. as well as regular, easy breathing throughout. • Start by walking about ¼ - ½. mile -or less -depending on your current physical condition and personal risks. • Walk only as fast as is comfortable, meaning without becoming winded. • Walk only as long as is comfortable, meaning you do not want to "drop" during or even after. For some this may mean anywhere from 5-15 minutes per session, twice a week at first.

22. Moving Ahead UNIT 1 - Information Build-up • Slowly build up your walking sessions once or twice per week toward your goal, adding the following with each increase: 5 - 10 minutes of activity ½ - 1 mile-per-hour of speed. • Depending on your abilities, you may reach 30 minutes of walking 4 - 5 days per week within one week to a month. • Increases beyond this may progress more quickly as the condition of your body improves. Ensuring Results • At least 30 minutes per day, three times per week at a speed of 3 - 4 miles per hour has been shown to result in increased fitness. • Most experts consider an optimal goal to be approximately 45 - 60 minutes five or more times per week. • An entire hour of activity need not be completed at once –dividing • The workout into 2 - 3 sessions of 20 - 30 minutes each also provides great benefit.

23. Moving Ahead UNIT 1 - Information Cool-Down To reduce stress on your heart, complete each walking session with a cooling down period of an additional 5-10 minutes. • Walk slowly for about 3-5 minutes • Stretch out the muscles you used, also for about 3-5 minutes Critical Points Hydration Fluid loss is affected by exercise intensity as well as temperature, and needs to be compensated during activity. The average person requires about 6-8 cups per day of fluids, and light physical exertion may increase this to 10 or more, depending on conditions. Heart Rate Heart rate is a standard measure of exertion, and can direct safe increases in workout intensity. It can be measured either via a monitor or by checking your pulse manually for 10 seconds, then multiplying by six. Your maximum heart rate -generally 220 minus your age -should never be exceeded.

24. a) INDIVIDUAL RESEARCH Students should research a PHYSICAL ACTIVITY of their choice and prepare an in-depth RISK ASSESSMENT for that activity. Teacher-led discussion of a PHYSICAL ACTIVITY as an example, for the pupils to base their research. Pupils must concentrate on SPECIFIC risks of their chosen physical activity However, generic risks can also be considered. Pupils should.. 1) identify the risk 2) Discuss the steps needed to minimise the risks. UNIT 1 – Practical Application

25. b) Draw a spider diagram on white/ black board Class Discussion How would RISK differ for those pursuing ‘health benefit’ exercise to those training for ‘sporting performance benefits’. UNIT 1 – Practical Application

26. Health Fitness Exercise Lifestyle Energy Systems – Intensity and Duration Training Zones Recovery Rates Characteristics of Skilful Performing UNIT 1 - Links

27. Using one sporting activity, describe the range of precautions you would take in order to participate safely in that activity. 2. Describe fully the reasons for WARMING UP and COOLING DOWN at the beginning and end of physical activity. UNIT 1 - Activity Information/Discussion Practical Application WARMING UP COOLING DOWN

28. Use one sporting activity which you have experienced and explain how each of the factors listed in column one of the table can help you to avoid injury. UNIT 1 - Activity

29. Give one reason to explain why there are less injuries in gymnastics than in the other sports such as rugby, skiing and horse riding. What specific advice regarding safety/risks would you give when introducing a newcomer to a named sporting activity? UNIT 1 - Activity Practical Application

30. Explain three safety considerations which have to be taken into account when taking part in a named sporting activity. How would the warm-up for a JAVELIN thrower differ to that of a NETBALL, HOCKEY, FOOTBALL, RUGBY player? (Use a position to help you answer the question) UNIT 1 - Activity

31. Identifying risk Identifying steps to minimise risk SPECIFIC RISKS ESSENTIAL UNIT 1 – Key Facts/Glossary PHYSICAL ACTIVITY SPORTING PERFORMANCE BENEFITS HEALTH BENEFITS