P.E

• FITNESS Fitness can be described as a condition that helps us look, feel and do our best
• EXERCISE -Planned, structured, repetitive movement of body designed to improve or maintain physical fitness.
• Hypokinetic Disease -describes many of the diseases and conditions associated with inactivity and poor fitness.
• Quiz 1: Health Benefits of Exercise Which of the following is a health benefit of exercise? A) Reduced risk of type 2 diabetes B) Increased risk of falling among older people C) Effective treatment for clinical depression D) Increased risk of cancer E) Reduced risk of stroke and treatment for peripheral vascular disease A
• Quiz 2: Aerobic/Cardiovascular Exercises Which exercise is considered aerobic/cardiovascular? A) Weight lifting B) Swimming C) Jump squats D) Plyometrics B
• Quiz 4: Types of Muscle Contractions in Resistance Training movements in which contracting muscles stay the same length whilst applying a force (the plank)? A) Isometric B) Concentric C) Eccentric D) Static E) Dynamic A
• Quiz 5: Causes of Poor Posture What is a common cause of poor posture in both children and adults? A) Regular exercise B) Muscular imbalance C) Proper ergonomics D) High-intensity workouts E) Balanced diet B
• it is the foundation for health and well-being FITNESS
• movements in which contracting muscles stay the same length whilst applying a force (the plank) isometric
• causes muscles to shorten as they contract under tension to apply force (upward phase of a bicep curl Concentric
• opposite to concentric contractions, muscles lengthen under tension to apply a force (controlled lowering phase of a bicep curl Eccentric
• Poor posture is common in both children and adults, which is POSTURE usually caused by muscular imbalance.
• Means the special adaptation that is made to the type of demands being imposed. SPECIFICITY
• Take the athlete onto higher level of fitness PROGRESSION
• F I T T - MEANING? FREQUENCY INTENSITY TIME TYPE
• Providing a progressive heightening of the stressor to oblige the body to seek a higher status of adaptation. OVERLOAD
• Indicates situation in which the degree of adaptation brought about by the training loads will gradually weaken because the intensity was reduced. REVERSIBILITY
• Enjoyable form of training TEDIUM
• A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.
• •increases body temperature by some external means, for example a bath or massage, this however is not the most appropriate method to prepare muscles for exercise. Passive Warm Up
• •increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling and rowing. General Warm Up
• – increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up. For example in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game. Specific Warm Up
• Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise. It can help improve flexibility, which will have a positive effect on performance in physical activities, or decrease risk of injuries by helping joints move through their full range of motion more effectively.
• TYPES OF STRETCHING Active , Passive
• •is accomplished using antagonist muscles without assistance from an external force or object (Alter, 1998) For example contracting the hamstrings to stretch the quadriceps. Active
• is a form of stretching in which an external object or person is used to help enhance the stretch. For example using a wall to stretch the pectorals. Passive
• The purpose of a cool down is to return the body to a pre exercise state. This may involve a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood pressure, back to resting levels.
• KINDS OF STRETCH Dynamic , Static
• These types of stretches are seen to be the best way of preparing for exercise. Dynamic
• This from of stretching is when the client holds the stretch to the end of the muscles movement. Static
• Exercising without rest intervals Continues Training
• -Training allows us to develop the fitness we choose in the way that we like. FARTLEK
• Alternating between strenuous exercise & rest. INTERVAL TRAINING
• -We perform a number of different activities in a given sequence. CIRCUIT TRAINING
• This enables us to overload our muscles gradually & safely. WEIGHT TRAINING
• is a type of exercise training that uses speed and force of different movements to build muscle power. PLYOMETRICS
• -Is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods, the high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity HIGH INTENSITY INTERVAL TRAINING
• -Is a sleek six pack, when in fact the abdominals are only a fraction of your core muscles while core work does help produce toned abdominal muscles, core exercises include a lot more than just crunches , CORE TRAINING
• Modalities/Supplementary Exercise Warm-up Stretching Cool down