PE

• Exercise


  Engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
• Exercise


  A planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.
• Regular exercise of any intensity every day is essential for preventing a range of diseases and other health issues.
• Types of exercise


  • Aerobic exercise
  • Anaerobic exercise
  • Agility training
  • Stretching and flexibility
• Aerobic exercise


  • Aims to improve how the body uses oxygen. Most aerobic exercise takes place at average levels of intensity over longer periods.
• Aerobic exercise session


  • Involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.
• Benefits of aerobic exercise

  • Improves muscle strength in the lungs, heart, and whole body
  • Lowers blood pressure
  • Improves circulation and blood flow in the muscles
  • Increases the red blood cell count to enhance oxygen transportation
  • Reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)
  • Improves life expectancy and symptoms for people with coronary artery diseases
  • Stimulates bone growth and reduces the risk of osteoporosis when at high intensity
  • Improves sleep hygiene
  • Enhances stamina by increasing the body's ability to store energy molecules, such as fats and carbohydrates, within muscle
• Anaerobic exercise


  • Does not use oxygen for energy. Used to build power, strength, and muscle mass. High-intensity activities that should last no longer than around 2 minutes.
• Examples of anaerobic exercises

  • Weightlifting
  • Sprinting
  • Intensive and fast skipping with a rope
  • Interval training
  • Isometrics
  • Any rapid burst of intense activity
• Anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories, but is more effective than aerobic exercise for building muscle and improving strength.
• Increasing muscle mass causes the body to burn more fats, even when resting. Muscle is the most efficient tissue for burning fat in the body.
• Agility training


  • Aims to improve a person's ability to maintain control while speeding up, slowing down, and changing direction.
• Sports that require agility

  • Tennis
  • American football
  • Hockey
  • Badminton
  • Volleyball
  • Basketball
  • Soccer
  • Martial arts
  • Boxing
  • Wrestling
• Stretching and flexibility exercises

  • Increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility.
• Yoga


  Combines stretching, muscle conditioning, and balance training to improve balance, flexibility, posture, and circulation.
• Pilates


  Promotes flexibility and core strength.
• Tai chi


  An effective option for exercise that promotes calm stretching rather than intensity.
• Principles of exercise training

  • Individuality
  • Specificity
  • Progression
  • Overload
  • Adaptation
  • Recovery
  • Reversibility
• SMART objectives


  Specific, Measurable, Attainable/Achievable, Realistic, Time-bound, Exciting, Recorded
• Guidelines for effective goal setting

  • Set long-term, intermediate, and short-term goals
  • Keep records and evaluate progress
  • Make goals specific and measurable
  • Make goals challenging yet attainable
  • Make goals time-bound
  • Identify potential obstacles and develop strategies to overcome them
  • Celebrate small victories
  • Periodically review and revise goals as needed
  • Share your goals with others for accountability
  • Visualize achieving your goals
  • Enjoy the process
• Goal-setting


  Can play a key role in helping an athlete achieve desired results
• Goal setting process


  1. Set long-term, intermediate, and short-term goals

  2. Keep records and evaluate progress

  3. Set goals for both training and racing

  4. Set goals that are difficult yet realistic

  5. Set specific goals

  6. Set measurable goals

  7. State goals in the positive

  8. Keep goals under your control

  9. Own your goals

  10. Involve a support system
• Long-term goal


  The ultimate goal, like the summit of a mountain
• Intermediate goals


  Breaking the climb into segments
• Short-term goals


  Individual steps
• Feedback


  An essential component of the goal setting process, allows you to readjust short-term and intermediate goals
• Benchmark goals can help monitor progress on a regular basis, and daily or weekly training goals can help stay focused on training objectives
• Performance goals


  Achieving a certain time
• Process goals


  How you compete
• Outcome goals


  Placement in a race
• Outcome goals provide long-term motivation, performance and process goals help focus on what needs to be done in the intermediate and short-term
• Goals should represent what you want to achieve, not what others want you to accomplish
• Letting supporters know your goals helps you stay accountable and provides encouragement
• FITT


  Frequency, Intensity, Time, Type - guidelines for a fitness plan

  
• Frequency


  • Do some type of physical activity every day
• Intensity


  • Choose at least moderate intensity activities, and add some vigorous activities
• Time (duration)


  • Plan on a total of at least 60 minutes of activity each day, can be in shorter blocks
• Type


  • Include a variety of team sports, individual sports, recreational activities, family activities, active hobbies, and walking/bicycling
• Exercise


  Engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
• Exercise


  A planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.