Lesson 1 & 2

• Physical Education


  strives to help or facilitate the development of the potentialities of the individual so that he can attain total fitness to enable him to enjoy the "good life"
• Major goal of Physical Education


  fitness
• Health Related Fitness Components

  • Cardiovascular Fitness
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
• Cardiovascular Fitness is also known as stamina.
• It is the ability of the body to continuously provide enough energy to sustain sub maximal levels of exercise.


  Cardiovascular Fitness
• The ability to take on and utilize oxygen through efficient heart and lung actions.


  Cardiovascular Fitness
• The ability of a muscle or muscles to exert maximal force to overcome a resistance.


  Muscular Strength
• The ability of a muscle to make continuous contractions over a set period of time whilst resisting fatigue.


  Muscular Endurance
• The range of movement possible at joints within the body.


  Flexibility
• Refers to the amount of muscle, fat, cartilage, etc., that makes up your body.


  Body Composition
• Skill-Related Components

  • Coordination
  • Speed
  • Power
  • Agility
  • Balance
  • Reaction Time
• The ability to use the body parts and senses together to produce smooth efficient movements.


  Coordination
• The ability to move one or more body parts quickly.


  Speed
• The ability to maintain equilibrium whilst moving or stationary.


  Balance
• Refers to how quickly the brain can respond to a stimulus and initiate a response.


  Reaction Time
• The ability to change the direction and the speed at which you are travelling, quickly and efficiently.


  Agility
• Refers to the product of speed and strength.


  Power
• When we move as quickly and as forcefully as we can.


  Power
• Factors that can affect health and skill-related components:

  • Age
  • Gender
  • Diet
  • Physique/Body Type/Somatotypes
  • Drug
  • Physical Disabilities
  • Illness and Diseases
• Benefits of Exercise:

  • increase energy levels
  • improve brain functions
  • improve mood and gives an improved sense of well-being
  • help maintain a healthy weight
  • help prevent and treat mental illnesses
  • reduce some effects of ageing
  • good for your heart
  • reduces the likelihood of developing some degenerative bone diseases
• Also known, in short, as cardio.


  Cardiorespiratory Exercise
• Any exercise that increases the heartbeat and breathing rate.

  Cardiorespiratory Exercise
• This exercises are concerned with working the bodies muscle groups and building strengths.

  Resistance Exercise
• Moderate-Intensity Exercise

  • raise your heart rate
  • make you breathe faster
  • make you feel warm enough to start to sweat
• Vigorous-Intensity Exercise

  • make you breathe hard
  • increase your heart rate significantly
  • make you hot enough to sweat profusely
• Examples of Moderate-Intensity

  • Brisk Walking
  • Dancing
  • Swimming/Aqua-Aerobics
  • Gentle Cycling
  • Badminton/Double Tennis
  • Volleyball
• Example of Vigorous-Intensity

  • Running
  • Power Walking
  • Cycling at 10mph
  • Skipping/Jump Rope
  • Rowing
  • Aerobics
  • Martial Arts
  • Competitive Sports
• Principles of Exercise:

  • Overload
  • Specificity
  • Individuality
  • Reversibility
  • Progression
  • Adaptation
• Endomorphs, ectomorphs and mesomorphs are the three body types that we also refer to as somatotypes.
• Ectomorphs have a slim build, low body fat percentage and are suited to endurance events.
• Mesomorphs have an athletic build and are suited to sprint events and swimming.
• Endomorphs have a rounded shape and are suited to strength/power events such as wrestling and throwing events.
• Factors that contribute to body types:

  1. Diet
  2. Physical Disabilities
  3. Illness and Fatigue
  4. Drugs
• Importance of exercise

  1. increases energy levels
  2. improves muscles strength
  3. can help you maintain weight
  4. improves brain functions
  5. good for your heart
  6. reduces the likelihood of developing some degenerative bone diseases
  7. improves mood and sense of well-being
  8. help prevent and treat mental illnesses
  9. reduce some of the effects of ageing
• Cardiorespiratory resistance. You should get at least 150 minutes of moderate-intensity exercise per week.
• Resistance exercise is concerned with working the bodies muscle groups and building strength.
• Cardiorespiratory exercise, often abbreviated to 'cardio', is any exercise that increases the heartbeat and breathing rate.
• Improving your ability in a sport is very specific.

  Specificity
• To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape.

  Progression
• To increase strength and endurance, you need to add new resistance or time/intensity to your efforts.

  Overload