Deer Valley High School Freshman PE Unit

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Deer Valley High SchoolFreshman PE Unit

• Basic Knowledge of Exercise

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Exercise

• Exercise is a planned physical activity. This
  means going out of your way to dedicate part of
  your day to your physical health.

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Examples of Exercise

• Going to the Gym
• PE Class
• Walking to school instead of driving/riding
• Playing sports
• Going for a bike ride
• Going for a walk
• Running a mile
• Lifting weights

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How much should I exercise?

• It is recommended that by the Surgeon General
  that children get at least 60 minutes of exercise
  a day most days of the week to help prevent
  disease.

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What changes can I make to my lifestyle to
incorporate more exercise?

• Take the stairs instead of the elevator.
• Put down the video games and play a pick-up game
  with your friends.
• If you do play video games, play the Wii Fitness
  games in which you are active.
• Spend time with your family playing active games
  instead of watching TV.
• Park farther away in the parking lot, which
  forces you to walk more.
• Ride your bike or walk to the store when you can.

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What do I need to be Physically fit?

• 1. Cardiovascular Fitness- Having good
  cardiovascular fitness means having a healthy,
  strong heart. You achieve this by being in
  constant motion for a long period of time. As
  your heart gets stronger, it can pump more blood
  with each beat. Someone who has great
  cardiovascular fitness will generally have a
  lower resting pulse rate than someone with poor
  cardiovascular fitness.

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Ways to improve cardiovascular fitness.

• 30 minute (or longer) run or fast walk
• Using the Elliptical Walker in the gym for 20
  minutes without stopping.
• Playing basketball without stopping for a period
  of time.
• Swimming laps for 20 minutes
• Circuit Training

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Types of muscle contractions

• Isometric- muscular contraction, but no movement
• Eccentric- elongation of the muscle
• Concentric-Shorting of a muscle

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WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED
FITNESS

• 1. FLEXIBILITY The ability to move a body part
  through a full range of motion.
• 2. CARDIOVASCULAR FITNESS The heart, lungs,
  and blood vessels ability to send fuel (O2) to
  the bodies tissues.
• 3. MUSCULAR STRENGTH The ability to exert
  force against resistance.

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WHAT ARE THE FIVE COMPONENTS HEALTH RELATED
FITNESS

• 4. Muscular Endurance the ability of muscles
  to work for an extended period of time.
• 5. Body Composition The amount of fat,
  muscle, bone, and tissue in the body.

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PRINICIPLES OF TRAINING

• Principles of training The body becomes
  stronger and functions better if increased
  demands are placed upon it.
• A. Overload Do more than what you normally do.

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F . I . T. TF Frequency I Intensity
T time T Type

• 1. Frequency How often you are exercising.
  (5 to 6 times a week)
• 2. Intensity How hard you are working out.
• 3. Time How long you are working out.
• 4. Type The type of exercise you do. This is
  often called the mode.

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Wt. Lifting Lingo

• Rep- one completion of an exercise
• Set- A group of Rep
• Max- The highest amount of weight that you can
  complete 1 Repetition of
• - normally represents the percent of your max.
• Example-
• 3x12 Bench Press _at_ 50 of 1RM

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Body Types

• ENDOMORPH
• A large, soft bulging body and a pear-shaped
  appearance.
• High percentage of body fat
• Short neck
• Large abdomen
• Wide hips
• Round, full buttock
• Short, heavy legs

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Body types

• MESOMORPH
• A solid, muscular, and large-boned physique.
• Firm, well developed muscles
• Large bones
• Broad shoulders
• Muscular arms
• Trim waist
• Muscular buttocks
• Powerful legs

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Body types

• ECTOMORPH
• A slender body and slightly build.

• Small bones
• Thin muscles
• Slender arms and legs
• Narrow chest
• Round shoulders
• Flat abdomen
• Small buttocks

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Define and distinguish the differences between
overweight and obesity.

• Overweight - Exceed the desirable body weight by
  more than 10 percent, according to the height and
  weight charts.
• Obesity - having an excessive amount of body fat.

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Obesity

• Increases you chance of getting cancer
• Decreases quality of life
• Increases you chances of getting diabetes and
  heart disease
• Decreases your life expectance
• Increases healthcare costs by approximately 1400
  extra a year out of pocket.
• Can lead to injuries

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Obesity

• Some health plans now, and probably more in the
  future are penalizing people because they are
  obese.
• Exercise and diet is the best way to fight
  obesity.
• Poor eating/exercise habits have a cumulative
  effect on weight and health.

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Obesity

• Can lead to serious back problems.

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What is meant by Ideal body weight?
IDEAL BODY WEIGHT means how much you would weigh
if you had an appropriate percentage of body fat.
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When you become heavier, what effects does it
have on the body?
Breathing difficulties
Stroke
Kidney disorders
Pregnancy problems
Cancer and diabetes
High blood pressure
Shorter life expectancy
Heart disease
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• A calorie is defined as what?
• Is a measure of energy the body is able to
  produce from food.
• 3500 calories in 1lb of fat

• List the three key factors to weight control.
• Diet changing caloric intake.
• Exercise changing caloric output.
• A combination of diet and exercise.

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• To maintain your body weight, you must simply?
  
• Your caloric intake should be the same as you
  average daily caloric output. (Balanced caloric
  intake)
• In other words, you have to consume as many
  calories as your body burns.
• Negative caloric intake results in wt. loss.
• Positive caloric intake results in wt. gain.

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• What is meant by the long-haul approach?

• Weight lost is usually longer lasting if it is
  gradual.

• It is recommended that you lose no more than 1 or
  2 pounds per week.

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Define the following two eating disorders.

• A. Anorexia nervosa
• Some people become so obsessed with the fear of
  being overweight that they refuse to eat
  normally.
• Anorexics have a distorted body images.

• People suffering from anorexia nervosa can starve
  to death or die from severe vitamin and mineral
  deficiencies.

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Define the following two eating disorders

• B. Bulimia -
• Bulimics use laxatives and self-induced vomiting
  to avoid gaining weight.

• They frequently eat too much food, then get rid
  of it by inducing vomiting, using laxatives, and
  exercising very strenuously. These actions can
  cause serious medical problems.

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Overeating

• Overeating is also an eating disorder. This can
  be as dangerous as either of the other 2 previous
  disorders we talked about, especially in the long
  run.

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Three Common Types of Stretching

• A. STATIC STRETCHING IS stretching muscles
  beyond normal range of motion and holding the
  stretch for 15 - 30 seconds.

• B. DYNAMIC STRETCHING slow continuous and
  controlled movement.
• C. BALLISTIC STRETCHING A bouncing motion
  that doesnt allow your muscles to tell you its
  stretched too far.

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A Practice Plan Should Include

• A 5-10 minute session of dynamic movement
  activities (jog/dynamic stretching)
• Drills/activities/Sports specific activities
• 5-10 minute static stretching/easy slow jog (cool
  down)

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BENEFITS OF WARMING UP

• It helps to make you feel like exercising.
• It increases the blood supply to your muscles and
  joint tissues.
• It creates heat in the muscles and joint tissues
  which makes them more flexible and resistant to
  injury.
• It increases the heart rate slightly.
• Warming-up raises the core body temperature.
• Warm-ups should last 5 to 10 minutes and should
  incorporate stretching of large muscle groups.

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BENEFITS OF COOL-DOWN!!!!!!!

• A. It helps to prevent blood from pooling in the
  muscles you were using.
• B. If you do not cool-down, less blood will
  return to your heart and you may feel
  light-headed, nausea, and pass-out.
• C. It prevents some muscle soreness from
  developing after exercise.

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Other benefits of cooling-down!

• After youve reached and maintained your heart
  rate level, it is important to recover gently.
• The cool-down reduces the pulse. It returns the
  blood to the heart insufficient quantities to rid
  the muscles of lactic acid.
• After practice is the most important time to
  increase flexibility.

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Important Terms

• Heart Rate- is the number of times your heart
  beats per minute. Usually between 60-80bpm.
• Max Heart Rate- is the highest bpm it is
  recommended that your heart rate get to during an
  exercise session.
• of Max Heart Rate- a range you should keep your
  heart rate during a particular exercise or
  program.

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Important Terms

• Resting Pulse- bpm when you are at rest.
• VO2 Max- maximal amount of oxygen your body can
  absorb into the muscles. Athletes are constantly
  trying to increase their VO2 Max to perform at a
  higher level.
• Stroke volume- the amount of blood pumped by each
  heart beat.