PE

• • Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
  • It is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.
• • An exercise program can consist several exercise.
  • Exercise are repetitive movements that aim to improve one or more components of fitness.
  • Exercise are generally classified as aerobic, anaerobic, agility training and stretching Exercise.
• Aerobic exercise - aims to improve how the body uses oxygen.

  Most aerobic exercise takes place at average levels of intensity over longer periods.
• An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down.

  Aerobic exercise mostly uses large muscle groups.
• Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.  
• Anaerobic exercise - These exercises are high-intensity activities that should last no longer than around 2 minutes.  
• Anaerobic exercises include:

  • Weightlifting
  • Sprinting
  • Intensive and fast skipping with a rope
  • Interval training
  • Isometrics
  • Any rapid burst of intense activity
• 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.  
• anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.  
• • Agility training aims to improve a person’s ability to maintain control while speeding up, slowing down, and changing direction
  • People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to engage in agility training regularly.
• The following sports are examples of ones that require agility:

  • Tennis
  • American football
  • Hockey
  • Badminton
  • Volleyball
  • Basketball
  • Soccer
  • Martial arts
  • Boxing
  • Wrestling
• • The practice originated in India thousands of years ago and aims to unify the mind, body, and spirit.
  • Modern yoga uses a combination of meditation, posture, and breathing exercises to achieve the same goals.
• • Stretching exercise increase the elasticity of muscles and tendons surrounding the joint in order to improve flexibility.
  • Yoga can help improve a person’s flexibility and relieve stress.  
• Pilates is another stretching option that promotes flexibility and core strength.

  Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.
• 7 PRINCIPLES OF EXERCISE AND SPORT TRAINING

  1. Individuality
  2. Specificity
  3. Progression
  4. Overload
  5. Adaptation
  6. Recovery
  7. Reversibility
• Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally planned on weekend B (progression & overload)
• Missing a week due to a vacation sets you back more than one week (adaptation and reversibility)
• Skipping your Monday swim means your swimming skills and muscles won’t be honed or stressed that day (specificity). 
• SMARTER

  1. Specific
  2. Measurable
  3. Attainable / Achievable
  4. Realistic
  5. Time
  6. Exciting
  7. Recorded
• 10 GUIDELINES FOR EFFECTIVE GOAL SETTING

  1. SET LONG-TERM, INTERMEDIATE, AND SHORT-TERM GOALS
  2. KEEP RECORDS AND EVALUATE PROGRESS.
  3. SET GOALS FOR BOTH TRAINING AND RACING. GOALS ARE NOT JUST FOR RACES. It
  4. SET GOALS THAT ARE DIFFICULT YET REALISTIC.
  5. DEVISE GOALS THAT ARE SPECIFIC.
  6. DEVISE GOALS THAT ARE MEASURABLE.
  7. STATE GOALS IN THE POSITIVE.
  8. KEEP GOALS UNDER YOUR CONTROL.
  9. OWN YOUR GOALS.
  10. INVOLVE A SUPPORT SYSTEM.  
• goal-setting can play a key role in helping an athlete achieve desired results.
• The longest journey begins with a single step.”—Lao Tzu
• • Benchmark goals can help you monitor your progress on a regular basis,
  • daily or weekly training goals can help you stay focused on the training objectives of the moment.
• The most motivating goals challenge you without defeating you.
• • Performance goals have to do with achieving a certain time
  • Process goals have to do with how you compete
  • While outcome goals provide long-term motivation and many long-term goals take this form, performance and process goals help us focus on what we need to do in the intermediate and short-term, such as in the moment of the race.
• FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for what should be included in a fitness plan
• Frequency—do some type of physical activity every day.
• Intensity—Choose an activity that is at least moderate in intensity, and also try to add a few more vigorous activities over the week
• Intensity—Choose an activity that is at least moderate in intensity, and also try to add a few more vigorous activities over the week
• Vigorous activity is activity that makes you breathe hard and sweat. (Reaching a certain heart rate is not necessary.)  
• Examples of Moderate Activity

  • Slow walking (3.5 mph)
  • Slow bike riding (<10 mph)
  • Dancing
  • Weight lifting—light workout
  • Stretching
• Examples of Vigorous Activity

  • Fast walking (4.5 mph)
  • Fast bike riding (>10 mph)
  • Jogging or running
  • Aerobics
  • Competitive sports: basketball, football, soccer
• Examples of Vigorous Activity

  • Fast walking (4.5 mph)
  • Fast bike riding (>10 mph)
  • Jogging or running
  • Aerobics
  • Competitive sports: basketball, football, soccer
• Time (duration)—Plan on a total time of at least 60 minutes of activity each day. This can be done all at once or added together over several shorter 10- to 15-minute blocks of activity
• Type—the type of activity can include a variety of team sports, individual sports, recreational activities, family activities, active hobbies, and walking or bicycling for fun and transportation
• HEALTHY TIPS

  • Make time to be active. School-aged youth should participate every day in 60 minutes or more of moderate to vigorous physical activity that is right for their age, enjoyable, and involves a variety of activities.
  • Limit sedentary activities. These are activities where you’re sitting down a lot, like watching TV, using the computer, or playing video games. Spend no more than 2 hours per day in front of a screen.
• Focus on the positive. Praising participation over winning and encouraging positive behaviors are important, especially if a child is less active and interested in sports.
• A complete fitness and exercise program should incorporate three basic components: Endurance (Aerobic), Flexibility, and Strength
• • Endurance, specifically Aerobic Endurance, is probably the most frequently participated in aspect of fitness due to its wide-ranging benefits.
• • To be effective aerobic exercise should be optimally performed four times a week for 30 minutes or more at a training heart rate of 50-90%.