PE PRELIM

• Exercise is a physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness
• Four Phases of Exercise:

  1. Warm up
  2. Stretching
  3. Conditioning
  4. Cool down
• Warm-Up:

  • allows your body to adjust gradually to the increased demand on your heart, muscles, breathing, and circulation
  • increase your body temperature slowly
  • improve flexibility
  • protect against injury and muscle soreness.
• Stretching:

  • Range-of-motion activities can be performed as part of your warm-up phase
• Conditioning:

  • Exercises that produce fitness benefits, such as calorie burning, building endurance, or muscle strengthening.
• Cool Down:

  •   Recovery time for your body
  • allows your heart rate, blood pressure, and body temperature to return slowly to normal.
• 4 (most important) Types of Exercises

  1. Aerobic Exercise or Endurance
  2. Strength Exercise/Training
  3. Flexibility Exercise
  4. Balance Exercise
• 3 types of Strength Exercise

  1. Calisthenic Exercise
  2. Weight Exercise
  3. Circuit Exercise
• Calisthenic Exercise

  • Using the body weight are practical and inexpensive to perform only use minimal space is needed to perform the activity.
• Weight Exercise

  • It uses different fixed machines that vary from the degrees of weight to resist.
• Circuit Exercise

  • Is a fast paced body conditioning workout method that combines several strength training and high intensity aerobic exercises (4-10 exercises) to create a circuit.
• Balance Exercise

  • Refining your balance makes you feel stable on your feet and helps prevent falls.
• Strength Exercise

  • Firming up your muscles not simply marks you stronger, but also encourages bone growth, lowers blood sugar helps with weight control, enhances balance and posture, and lessens stress and pain in the lower back and joints.
• Flexibility Exercise

  • Stretching helps maintain flexibility. We often oversee that in adolescence, when our muscles are better.
• Aerobic Exercise

  • Aerobic exercise, speeds up your pulse and breathing, is significant for some, body capacities.
  • It gives your heart and lungs workout and increase endurance.
• 2 Types of Warm up

  1. Static
  2. Dynamic
• 4 types of Stretching

  1. Static Stretching
  2. Passive Stretching
  3. Ballistic Stretching
  4. Dynamic Stretching
• Static Stretching:

  • Used to stretch muscles while the body is at rest.
• Passive Stretching:

  • With the help of partner or with equipments
• Ballistic Stretching:

  • Stretching by bouncing into or out
• Dynamic Stretching

  • Active movements
• Cardio Respiratory Fitness

  • The ability of the whole body to do physical activity for long period of time.
• Cardiorespiratory System composed of:

  1. Heart
  2. Lungs
  3. Vascular Systems: Arteries, Veins, Capillaries
• Heart

  • act as muscle pump that keeps the blood circulating by repeated rhythmic contractions.
• Lungs

  • essential respiration organ that takes in oxygen from the atmosphere and expels carbon dioxide.
• Respiratory System

  • is to put oxygen into the system and to take carbon dioxide out.
• Arteries

  • carry the blood away from the heart
• Veins

  • carry the blood toward the heart
• Capillaries

  • Has thin walls
  • Passageway of blood and nutrients into organs and tissues
  • Take waste product away from the tissue
• Musculoskeletal System

  • To protect internal organs
  • Aid with movements
• The Musculoskeletal System is composed of:

  1. Skeletal muscles
  2. Bones
  3. Supportive Connective Tissues: cartilage, tendons, ligaments)
• Muscles

  • our body has more than 600 muscles attached to the human skeleton.
  • muscles allow movement of our bones.
• 2 Main human muscles

  1. Cardiac (heart)
  2. Smooth (line organs and blood vessels walls)
• Special Fibers allow the muscle to shorten (contract) and lengthen (relax) causing movements. These muscles are connected to tissues called tendons.
• Bones

  • Bones supply framework that provides protection to organs
  • Human skeleton is made up of over 200 bones
• Long bones are made of diaphysis. At the end of theses bones there are expansion called epiphysis
• BIOMECHANICS AND BODY MOVEMENT

  • Is the science of movement of a living body. Including how muscles bones, and ligaments work together to produce such movements.
• The human body movement is the movement of a body segment toward the midline of the body.
• Circumduction is a movement where the joint is pivoted and the body segment moves in a combination of flexion, extensions, adduction, and abduction.
• Body movements are described in relation to the anatomical position of the body.