Deer Valley High School Freshman PE Unit Basic

Deer Valley High School Freshman PE Unit Basic Knowledge of Exercise

Exercise n Exercise is a planned physical activity. This means going out of your way to dedicate part of your day to your physical health.

Examples of Exercise Going to the Gym n PE Class n Walking to school instead of driving/riding n Playing sports n Going for a bike ride n Going for a walk n Running a mile n Lifting weights n

How much should I exercise? n It is recommended by the Surgeon General that children get at least 60 minutes of exercise a day most days of the week to help prevent disease.

What changes can I make to my lifestyle to incorporate more exercise? n n n Take the stairs instead of the elevator. Put down the video games and play a pick-up game with your friends. If you do play video games, play the Wii Fitness games in which you are active. Spend time with your family playing active games instead of watching TV. Park farther away in the parking lot, which forces you to walk more. Ride your bike or walk to the store when you can.

What do I need to be Physically fit? 1. Cardiovascular Fitness- Having good cardiovascular fitness means having a healthy, strong heart. You achieve this by being in constant motion for a long period of time. As your heart gets stronger, it can pump more blood with each beat. Someone who has great cardiovascular fitness will generally have a lower resting pulse rate than someone with poor cardiovascular fitness.

WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED FITNESS n 1. FLEXIBILITY = The ability to move a body part through a full range of motion. n n 2. CARDIOVASCULAR FITNESS = The heart, lungs, and blood vessels ability to send fuel (O 2) to the bodies tissues. 3. MUSCULAR STRENGTH = The ability to exert force against resistance.

WHAT ARE THE FIVE COMPONENTS HEALTH RELATED FITNESS n 4. Muscular Endurance = the ability of muscles to work for an extended period of time. n 5. Body Composition = The amount of fat, muscle, bone, and tissue in the body.

Important Terms Resting Heart Rate- is the number of times your heart beats per minute. Usually between 60 -80 bpm. n Max Heart Rate- is the highest bpm recommended that your heart rate gets to during an exercise session. n Target Heart Rate- a range you should keep your heart rate during a particular exercise or program. n

Important Terms Resting Pulse- bpm when you are at rest. n Stroke volume- the amount of blood pumped by each heart beat. n

Ways to improve cardiovascular fitness. 30 minute (or longer) run or fast walk n Using the Elliptical Walker in the gym for 20 minutes without stopping. n Playing basketball without stopping for a period of time. n Swimming laps for 20 minutes n Circuit Training n

PRINICIPLES OF TRAINING n Principles of training = The body becomes stronger and functions better if increased demands are placed upon it. n n n Overload = Do more than what you normally do. Rep- one completion of an exercise movement Set- group of reps done consecutively (3 x 12@50%max)

F. I. T. T F =Frequency I =Intensity T =Type n n T= time 1. Frequency = How often you are exercising. (5 to 6 times a week) 2. Intensity = How hard you are working out. 3. Time = How long you are working out. 4. Type = The type of exercise you do. This is often called the mode.

Types of muscle contractions Isometric- muscular contraction, but no movement n Eccentric- elongation of the muscle n Concentric-Shorting of a muscle n

Three Common Types of Stretching n A. STATIC STRETCHING = Stretching muscles beyond normal range of motion and holding the stretch for 15 - 30 seconds. n B. DYNAMIC STRETCHING = Slow continuous and controlled movement. n C. BALLISTIC STRETCHING = A bouncing motion that doesn’t allow your muscles to tell you its stretched too far.

A Practice Plan Should Include A 5 -10 minute session of dynamic movement activities (jog/dynamic stretching) n Drills/activities/Sports specific activities n 5 -10 minute static stretching/easy slow jog (cool down) n

BENEFITS OF WARMING UP: n n n It helps to make you feel like exercising. It increases the blood supply to your muscles and joint tissues. It creates heat in the muscles and joint tissues which makes them more flexible and resistant to injury. It increases the heart rate slightly. Warming-up raises the core body temperature. Warm-ups should last 5 to 10 minutes and should incorporate stretching of large muscle groups.

BENEFITS OF USING A COOL-DOWN! n n n A. It helps to prevent blood from pooling in the muscles you were using. B. If you do not cooldown, less blood will return to your heart and you may feel lightheaded, nausea, and passout. C. It prevents some muscle soreness from developing after exercise.

Other benefits of using a cool-down! After you’ve reached and maintained your target heart rate level, it is important to recover back to your resting heart rate level slowly. n The cool-down reduces the pulse. It returns the blood to the heart in sufficient quantities to rid the muscles of lactic acid. n During cool-down is the best time to increase flexibility. n

Body Types n ENDOMORPH: A large, soft bulging body and a pear-shaped appearance. n High percentage of body fat n Short neck n Large abdomen n Wide hips n Round, full buttock n Short, heavy legs n

Body types n MESOMORPH: n n n n A solid, muscular, and large-boned physique. Firm, well developed muscles Large bones Broad shoulders Muscular arms Trim waist Muscular buttocks Powerful legs

Body types n ECTOMORPH: A slender body and slightly build n Small bones n Thin muscles n Slender arms and legs n Narrow chest n Round shoulders n Flat abdomen n Small buttocks n

Define and distinguish the differences between “overweight” and “obesity. ” n Overweight - Exceed the desirable body weight by more than 10 percent, according to the height and weight charts. n Obesity – Exceed the desirable body weight by more than 20%.

What is meant by “Ideal body weight”? IDEAL BODY WEIGHT means how much you would weigh if you had an appropriate percentage of body fat.

Obesity Increases your chance of getting cancer n Decreases quality of life n Increases your chances of getting diabetes and heart disease n Decreases your life expectance n Increases healthcare costs by approximately $1400 extra a year out of pocket. n Can lead to injuries n

Obesity Some health plans now, and probably more in the future are penalizing people because they are obese. n Exercise and diet is the best way to fight obesity. n Poor eating/exercise habits have a cumulative effect on weight and health. n

Obesity Can lead to serious back problems. n Can also lead to serious joint problems. n

When you become heavier, what effects does it have on the body? Breathing difficulties Stroke Kidney disorders Pregnancy problems High blood pressure Cancer and diabetes Heart disease Shorter life expectancy

A calorie is defined as what? n n Is a measure of energy the body is able to produce from food. 3500 calories in 1 lb of fat n n n 1 gram of Carbohydrate = 4 calories 1 gram of Protein = 4 calories 1 gram of Fat = 9 calories n Ex. 1 gram is equal to the weight of a paperclip

List the three key factors to weight control. Diet = changing caloric intake. Exercise = changing caloric output. A combination of diet and exercise.

To maintain your body weight: Your caloric intake should be the same as your average daily caloric output. (Balanced caloric intake) n In other words, you have to consume as many calories as your body burns. n Negative caloric intake results in weight loss. n Positive caloric intake results in weight gain. n

What is meant by the “long-haul” approach? • Weight loss is usually longer lasting if it is gradual. • It is recommended that you lose no more than 1 or 2 pounds per week.

Define the following two eating disorders. A. Anorexia nervosa n n Some people become so obsessed with the fear of being overweight that they refuse to eat normally. Anorexics have a distorted body image. n People suffering from anorexia nervosa can starve to death or die from severe vitamin and mineral deficiencies.

Define the following two eating disorders B. Bulimia n Bulimics use laxatives and selfinduced vomiting to avoid gaining weight. n They frequently eat too much food, then get rid of it by inducing vomiting, using laxatives, and exercising very strenuously. These actions can cause serious medical problems.

Overeating n Overeating is also considered an eating disorder. This can be as dangerous as either of the other 2 previous disorders we talked about, especially in the long run.