PE & Health

• Stress: is your body’s reaction to challenge or demand. The imbalance between the demand from the environment and the person’s ability to cope can trigger feeling anxiety
• Eustress: positive reaction to stress to overcome a challenge.
• Distress: negative response to stress that leads to physical, emotional, and psychological problems.
• Negative Stress: it is a contributory factor for minor conditions such as headaches, digestive problems, skin complaints, insomnia, and ulcers. Excessive, prolonged, and unrelieved stress can have harmful effect on mental, physical, and spiritual health.
• Positive Stress / Eustress: stress can have a positive impact, spurring motivation and awareness. it is desirable for efficient functioning.
• Acute Stress: this deals with pressure of the near future or dealing with the very recent past. Activities like running or exercising on a treadmill is an acute stressor. Some experiences like riding a roller coaster is an acute stress but may be exhilarating. Since it is short term, it does not have enough time to do the damage like long term stress.
• Chronic Stress: this is a Long-Term Stress having serious health consequences leading to memory loss, decreased drive for eating, loss of concentration etc. women can take long term stress better than men showing the same maladaptive changes.
• Stressor: an event or a situation that causes stressful situations, which are seen as risks to the wellbeing person
• Stress Buster

  ● A healthy mind in a healthy body might be a cliched adage, but it is so because it is true. It is no surprise that since most sports usually involve exercise.
• Health

  ● Regularly indulging in sports helps in keeping the immune system strong.
• Self-confidence

  ● When something is improving your health, making you physically fitter,

  earning you respect among people and generally making you feel better about yourself.
• Decision-making

  ● In sports, a person must make quick decisions depending upon the situation that he is in. thus, a person who is involved in sports is able to make wise and quick decisions in other areas of life as well.
• Teamwork

  ● Many popular sports like cricket, basketball, volleyball, soccer, hockey etc., are played in teams. This inculcates values and skills like leadership, communication, and sacrifice. Not only does this benefit the person but also helps in developing a better teamwork.
• Build Character

  ● All sports have an outcome. One entity wins, and the other loses. Winning and losing is a part of life. Sports inculcates this lesson in people.
• Source of Entertainment

  ● Entertainment is a form of activity that holds the attention and interest of an audience or gives pleasure and delight.
• Body Composition: The relative percentage of muscle, fat, bone, and other tissues that comprise the body. A fit person has a relatively low, but not too low, percentage of body fat (body fatness).
• Cardiovascular Fitness : ability of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to the muscles and the ability of the muscles to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress.
• Flexibility : The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play.
• Muscular Endurance : The ability of a muscle or muscle group to repeatedly exert force for a period of time. A fit person can repeat movements for a long period without undue fatigue.
• Strength : ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.
• HEALTH-RELATED COMPONENTS:

  
  

  1. BODY COMPOSITION
  2. CARDIOVASCULAR FITNESS
  3. FLEXIBILITY
  4. MUSCULAR ENDURANCE
  5. STRENGTH
• 6 COMPONENTS OF SKILL-RELATED FITNESS:

  
  

  1. Agility
  2. Balance
  3. Coordination
  4. Power
  5. Reaction Time
  6. Speed
• Agility : ability to change the position of the body quickly and control the movement.
• Balance: ability to maintain the body’s center of mass above the base of support.
• Coordination : ability to use two or more body parts together.
• Power : ability to perform strength performances quickly. Ability to generate force quickly.
• Reaction Time: The time taken to respond to a stimulus.
• Speed: The ability to put body parts into motion quickly.
• PRINCIPLE OF TRAINING : “golden rules” of making fitness training work for the individual participant. Following these golden rules will help to guarantee success and will carry athletes towards their training and performance goals. All training is aimed at creating long-term physical changes in the body systems. These changes are referred to as adaptations.
• Specificity : -training must be relevant to the individual and their sport. This can be achieved by tailoring training specifically for the sport or even the position that the individual plays.
• Progressive Overload : training frequency, intensity, time, or type must be increased over the training period to ensure that the body is pushed beyond its normal rhythm.
• FITT- (Frequency, Intensity, Time, Type)
• Frequency: is increased by training a greater number of times each week.
• Intensity: is increased by lifting a greater resistance, such as with weight training, or by training at a higher percentage of maximum heart rate (maxHR). This can be done either as continuous or interval training.
• Time: can be manipulated by training for longer, reducing recovery times or by completing a greater number of sets or repetitions (also known as reps).
• Type: type of training is manipulated by offering a variety of training types and experiences to the athlete by combining training methods
• Individual needs: all athletes are different. Training must be related to the athlete’s age and gender, injury status, and fitness level. Any training that fails to be relevant to the individual will fail to motivate the athlete and will prove to be unsuccessful in the long term.
• Rest and recovery: physical adaptations occur during the recovery and non-active period of the training cycle. Therefore, athletes and trainers must achieve the right amount of rest between sessions, good sleep patterns, and the right nutrition, including the use of protein, to help repair the damage caused by intense training.
• Reversibility: systems reverse or de-adapt if training stops or is significantly reduced or injury prevents training from taking place. It is essential to avoid breaks in training and to maintain the motivation of the athlete
• Overtraining: if an athlete does not have sufficient rest periods then they are at risk of overtraining this is when the body does not have time to adapt to the training and as a result, the fitness of the athlete declines, and they are more at risk of becoming ill or injured