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Physical Education jurbaniak@sylvanaischools

Physical Education jurbaniak@sylvanaischools.org. What do you need to know?. John F. Kennedy said. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”. The goal of physical education:.

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Physical Education jurbaniak@sylvanaischools

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  1. Physical Educationjurbaniak@sylvanaischools.org What do you need to know?

  2. John F. Kennedy said • “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

  3. The goal of physical education: • Acquire the skills and knowledge necessary to maintain an active lifestyle throughout your lifetime.

  4. What are some benefits of physical activity? • Improved mood • Improved health and quality of life • Maintain bone mass • Control weight • Feel better • Relieve stress, depression, anxiety • Improves sense of well being

  5. Physical Activity is the KEY to Life • Include all 3 components in your weekly exercise program • Cardiovascular/ aerobic • Strength/ resistance • Flexibility/ stretch

  6. What do you have to do first? • Warm-up • Get HR up • Help prevent injury

  7. Cardiovascular/ Aerobic • Continuous movement • Sustained without exhaustion • Uses major muscle groups

  8. Strength/ Resistance • Repetitive motion against resistance

  9. Flexibility • Hold position for each major muscle group for 30 seconds to 1 minute • No bouncing

  10. FITT Principle • F-frequency: how many days a week • I-intensity: moderate or vigorous • T-time: how many minutes • T-type: strength, flexibility, aerobic

  11. Frequency • Aerobic exercise: 3-5 days a week • Strength: 3 days per week with one day of rest in between for each major muscle group • Flexibility: everyday

  12. Intensity • Moderate • or • Vigorous • 60-85% of HR max

  13. Heart Rate Max • 220-age= X • X= max HR • X x .60 = 60% • X x .85 = 85% • 60-85% would be in-between

  14. Example • 220-31=189 • 189 x .6 = 113 • 189 X .85 = 160 • So I should keep my heart rate between 113 and 160 during cardio

  15. How do I know what my HR is? • Pulse found at wrist or neck • Count beginning at 0 for 6 seconds and add a 0 (not the most accurate but the easiest) • Better count for 15 seconds, multiply by 4

  16. Time • 60 minutes per day to maintain weight • 90 minutes per day to lose weight

  17. Type • Aerobic, Strength, Flexibility • Body composition (BMI wkst, body fat analyzer) • Skills: agility, balance, coordination, power, reaction time, speed

  18. What do you do last? • Cool down • Slow activity • Allow HR to return to normal • Help to prevent soreness and injury

  19. How can you add physical activity to your daily life? • Use stairs instead of elevator • Walk or bike instead of driving • Get a work out partner • Ride your bike or walk to a friends house instead of texting them

  20. How can you add physical activity to your daily life? • Use a pedometer • Join a team • Take an exercise class • Use the elliptical, stationary bike, Gazelle, or other home fitness equipment while watching TV • Do jumping jacks, push-ups, and crunches during commercials

  21. Thomas Jefferson said • “exercise and recreation are as necessary as reading; I will rather say more necessary because health is worth more than learning.” 1790 • Why has our culture forgotten this important message?

  22. Power point is also on my website • Urbaniak PE • http://urbaniakpe.yolasite.com/

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