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Physical Education 11

Physical Education 11. Mr. White Room 235. Warm Up. Why do we complete a warm-up? 1) Generate heat in the muscles/body 2) Prevent injury 3) Exchange O2 between heart and lungs. Heart Rate. # of Beats Per Minute Maximum Heart Rate: 220 – age Target Heart Rate: 70% of Maximum Heart Rate

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Physical Education 11

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  1. Physical Education 11 Mr. White Room 235

  2. Warm Up • Why do we complete a warm-up? • 1) Generate heat in the muscles/body • 2) Prevent injury • 3) Exchange O2 between heart and lungs

  3. Heart Rate • # of Beats Per Minute • Maximum Heart Rate: 220 – age • Target Heart Rate: 70% of Maximum Heart Rate • Take pulse for 10 secs. • Multiply by 6. • Subtract it from 220 • Multiply it by .7 to find target heart rate

  4. Definitions • 1 RM: maximum amount once • REP: single complete action • Set: group of reps • Rest: time b/w sets • I.E.: 3sets of 10 with 1 min. rest

  5. Muscular Strength • The amount of force a muscle can generate in a single contraction (1 RM) • Load 85-100% of 1RM • Reps 1-4 • Sets 4-8 • Rest 2-4 min

  6. Muscular Power • The combo of strength and speed. • Strength is ability to do work and speed is quickness of doing work • Load:70-80% of 1RM • Reps 5-8 • Sets 3-6 • Rest 1.5-2 min

  7. Muscular Endurance • The ability to resist muscular fatigue or ability to persist in physical activity • Load 50-70% 1RM • Reps 10-15 • Sets 2-4 • Rest 45-90 secs.

  8. Principle Of Overload • Increasing the demands on the body to make it stronger (overload). • Gradually increasing the weight, not too much as to cause injury.

  9. Training Areas • Shoulders: (deltoids) • Arms: (biceps/triceps) • Chest • Back • Legs • Abs • Core (lower back, abs, and hips)

  10. Exercises • Shoulders: Raises/Presses • Arms: Curls/Dips • Chest: Bench Press/Push-ups • Back: Rows/Pulldowns • Legs: Presses/Squats • Abs: Crunches

  11. Muscle and Joints • Muscle:meaty tissues surrounding bones • Tendon: soft tissues that anchor muscles to bones. • Ligament: strong, fibrous tissue which attaches one bone to another bone.

  12. R.I.C.E. • Rest: The first 24-48 hours after the injury • Ice: For the first 48 hours post-injury, ice the sprain or strain 20 minutes at a time every 3-4 hours. • Compress: Using a bandage, wrap the area overlapping the elastic wrap by one-half of the width of the wrap • Elevate: try to get it higher than your heart if possible.

  13. FITNESS • “The ability to carry out tasks with vigor and alertness, without undue fatigue” • Benefits of Fitness: • Control Weight/Fat, Diabetes, Reduce Stress, Prevent Heart Disease, and Maintain Flexibility

  14. Energy Systems • 2 Types: Anaerobic and Aerobic • Anaerobic means without oxygen • Aerobic means with oxygen

  15. Anaerobic • Energy system used for the first 10 seconds of high-speed or high resistance movements • I.E.: 50m sprint

  16. Aerobic • Involves prolonged endurance • Oxygen is needed and carbs and fat are used as fuel • Lungs and Heart are very important since fuel is being brought to the muscles • I.E.: Soccer • I.E. of both Tennis (serve/rally)

  17. F.I.T.T. Principle • F- Frequency (How Often) • I.- Intensity (How Hard) • T- Time (How Long) • T- Type (What-Weight Training)

  18. Program Design • Frequency- At least 3 days a week • Intensity- 70-80% RM (Power) • Time- 60 mins./day • Type- Weight Training (Cardio) • Muscle Areas: upper/lower body • 1 body part/day • 1 Exercise per body part/day

  19. NUTRITION • Nutrition plays role in: • Weight loss/gain • Increase in muscle tone • Increased cardiovascular exercise • Increase in muscle size and endurance

  20. Nutrition • Carbohydrates • Primary fuel source for the body • Used by all body tissue for energy to function • Two different types: simple/ complex • Simple: short term energy • Complex: long term energy

  21. Carbohydrates • Foods with Simple Carbs: • Cookies, pies, sweets, sugar cereals • Foods with Complex Carbs: • Rice, Pasta, whole-wheats, and brans

  22. Importance of Fat • Helps build tissue cells • Production of hormones (growth, testosterone) • Joint Lubrication • Brain function

  23. Fat • Foods with Fats: • Nuts, Seeds, Cheese, Milk • Meats, Butter, Egg Yolks, Fried Foods

  24. Proteins • Required for: • Metabolism • Blood Formation • Oxygen transport • Building muscle Tissue and Strength

  25. Proteins • Foods High in Proteins: • Skinless Chicken • Egg Whites • Fish • Low fat Milk and Dairy

  26. Daily Recommended Servings • Dairy: 3-4 • Breads and Cereals: 3-5(8) • Meat and Poultry: 2 • Fruits and Veggies: 4-5 (10)

  27. Calories • What is a Calorie? • Where we get our energy • The energy that is used when we exercise • 3500 = 1 pound

  28. What are Supplements? • Dietary supplements help maintain and improve their health. • Product intended to supplement the diet • Not represented as a conventional food or as a sole item of a meal or the diet • Contains at least one dietary ingredient

  29. Supplements • Vitamins • Protein Powder, Bars • Weight Gainer • NO2, NO Explode • Creatine

  30. Archery • 1. Stance 7. Anchor • 2. Nock 8. Aim • 3. Shooting Hand Set 9. Shot Set-Up • 4. Bow Hand Set 10. Release • 5. Pre-Draw 11. Follow Through • 6. Draw

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