Physical Education 10

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Physical Education 10

• Mr. A. White
• Gymnasium/Room 142

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Exercise Science- Anatomy

• Bones
• There are 206 bones in the human body.
• Acts as the bodys support system.
• Bone is a living tissue
• The bones are supplied with blood vessels.

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Anatomy cont.

• Function of Bones
• Provide a framework for the attachment of muscles
• Protect delicate organs
• Produce blood cells
• Store minerals (calcium)
• Shock Absorption

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Anatomy Bones cont.

• Arm- Humerus, Radius and Ulna
• Leg- Femur, Tibia, Fibula

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Muscle Facts

• Muscle does not reproduce easily
• You have approximately the same number of muscle
  cells as when you were a baby.
• Muscle increases in size.
• Muscles are always in a state of slight
  contraction.
• This is called muscle tone.

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Human Anatomy

• Muscles
• Muscle tissue is composed of long cylindrical
  cells.
• These cells form the fibers of a muscle.
• Muscle cells cannot partially contract.
• Over 400 muscles are associated with the bones of
  your body.

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Muscles (cont.)

• Many of these muscles work in opposite pairs.
  (ie. Bicep, Triceps)
• One member of the pair tightens and moves a bone
  in one direction.
• To return the bone to its original position, the
  second muscle must contract and pull the bone
  back.
• Muscle cells only contract and relax.

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Muscle Fiber
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Making Muscles Stronger

• Athletes exercise vigorously enough to have their
  muscle burn while they are exercising, which
  damages their muscles to cause soreness the next
  day.
• Repeating bouts of muscle damage, and then
  allowing enough time for recovery, make the
  muscle stronger so it can withstand higher loads
  and is more resistant to injury.

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Making Muscles Stronger

• Hard exercises damage muscle fibers.
• After the muscle is damaged there is swelling,
  soreness, increased blood flow to the injured
  fibers and increased fluid into the damaged area.
• The damaged muscle cells release tissue growth
  factors to heal the damaged muscle fibers, and if
  the athlete allows the muscle soreness to
  disappear before exercising intensely again,
  muscle fibers become larger and increase in
  number by splitting to form new fibers.

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Making Muscles Stronger

• If the athlete does not wait until the soreness
  goes away before exercising intensely again, the
  fibers can be torn.
• The athlete becomes injured and the muscles
  weaken.
• If the athlete exercises at low intensity during
  recovery, his/her muscles will become more
  fibrous and resistant to injury when he/she
  stresses their muscles with the next intense bout
  of exercise.

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Pop Quiz

• How many bones in the human body?
• List 3 things bones do
• What are the 3 main bones in the arm we
  discussed?
• What are the 3 main bones in the leg we
  discussed?
• Explain how muscles get stronger/bigger

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Muscles

• Abdominals
• Pectorals
• Deltoids
• Triceps
• Biceps

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Back Muscles

• Traps- top of the shoulders and back of neck
• Lats- cover most of the back
• Glutes- Buttocks Muscles
• Hamstrings- Back of legs (top)
• Gastrocnemius- Calf muscle

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Warm-Up

• Why do we complete a warm up?
• 1) To generate heat in the muscles
• 2) To prevent injury
• 3) To get the heart pumping and start rapid
  exchange of O2 in the blood with lungs

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Heart Rate

• of Beats Per Minute
• Maximum Heart Rate 220 age
• Target Heart Rate 70 of Maximum Heart Rate
• Take pulse for 10 secs.
• Multiply by 6.
• Subtract it from 220
• Multiply it by .7 to find target heart rate

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Personal Fitness

• What affects your attitude toward physical
  fitness?
• Lack of athletic ability (dont have to be a
  skilled person to be physically fit)
• Past experiences with youth sports
• Heredity, large bones, larger measurements
• Media influence, societys perception of body
  appearance and shape

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Benefits of Exercise

• Improved appearance, body image, health,
  self-control
• Improved physical performance
• Sleep better
• More enjoyment of life
• Increased life expectancy and level of energy
• Increased muscular strength endurance
• Increased success in your school work or job
• Help cope with stress

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Assignments

• Research a Career in the Exercise Field
• Find Education, Salary, Job Availability, Hours,
  and Why you chose

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Components of Fitness

• HEALTH RELATED FITNESS
• component of physical fitness that contribute to
  the operation of the systems of the body
• is mostly influenced by a healthy lifestyle

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Health Components of Fitness

• 1) Flexibility
• 2) Muscular Endurance
• 3) Muscular Strength
• 4) Cardiovascular Fitness
• 5) Body Fat Composition

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Flexibility

• The range of possible movement at various joints
• If you are inactive you can be inflexible
• Simple test Toe Touch
• Test Sit and Reach

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Muscular Endurance

• The ability to repeat muscle movement for a long
  period of time
• Tests Chin-ups, Flexed-arm hang, Push-ups, and
  Dips

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Muscular Strength

• The ability of a muscle group to apply a maximal
  force against a resistance one time.
• Test Dead Lift, Bench Press, Squat

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Cardiovascular Fitness

• The ability of the heart, blood vessels, and
  respiratory system to supply oxygen and nutrients
  to the muscles during exercise
• The best type of exercise for improving
  cardiovascular fitness is aerobic exercise.

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Aerobic

• Aerobic exercises are those activities, which
  force the body to use large amounts of oxygen for
  a sustained period of time.
• Sustained means that the exercise should be done
  for a period of 15-30 minutes to get aerobic
  benefits.
• Examples are cycling, jogging, swimming, rope
  jumping, and aerobic dance

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Anaerobic

• Anaerobic exercises are done for a short period
  of 30-45 seconds recovery.
• Examples are sprints, high jump, etc.

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Body Fat Composition

• The ratio of fat to muscle, bone, and other body
  tissues
• A certain amount of body fat is needed for good
  health.
• Extremely high or low amounts of body fat can
  cause health problems.
• Test Hydrostatic (underwater weighing most
  accurate), Skin folds (biceps, triceps, calf, sub
  scapular and iliac crest 2mm of skin), Body Fat
  Scales

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Components of Fitness

• SKILL RELATED FITNESS
• components of physical fitness that contribute to
  the ability to successfully participate in sports

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Skill Related Components of Fitness

• 1. Agility
• 2. Balance
• 3. Power
• 4. Reaction Time
• 5. Coordination
• 6. Speed

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Agility

• The ability to change the position of your body
  and to control the movement of your whole body.
• Tests Shuttle runs and Agility Ladder
• Many sports

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Balance

• The ability to keep an upright posture while
  either standing still or moving.
• Test headstands, handstands, walking on a
  balance beam, and standing on one foot
• Ice skating, skiing, surfing, and gymnastics

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Power

• The ability to perform with strength at a rapid
  pace. The Combination of Strength and Speed
• Test Vertical Jump, and Standing Long Jump
• Football, Swimming, Shot Put, Discus, and High
  Jump

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Reaction Time

• The amount of time it takes to start a movement
  once your senses signal the need to move.
• Test Yardstick
• Track, Swimming, Ping Pong, and Karate

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Coordination

• The integration of eye, hand, and foot movements.
  
• Test Ball toss against the wall
• (Similar to conditioning and practice drills used
  in various sports. Examples are dribbling and
  shooting in basketball, place kicking and punting
  in football and dribbling in soccer.)
• Tennis, Golf and Basketball

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Speed

• The ability to cover a distance in a short time.
  
• Short runs such as 40-yard, 50-yard and 100-yard
  dash

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Nutrition

• Hungry? What would you eat?
• Pizza with Pop or Chocolate Milk
• Fries, Burger, and Pop
• Whole Wheat Pasta, Chicken Breast, Milk
• KFC
• Is all Fast Food Bad?
• Can you eat fast food and still eat healthy?

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Nutrition

• Q? What does Eating Healthy mean?
• A Getting the proper servings from each Food
  Group.
• Fruits/Vegetables 4-5 (10)
• Meat/Alternatives 2-3
• Dairy 3-4
• Breads and Cereals 3-5 (8)

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Nutrition

• Q? Why should we make healthy choices?
• A Factor in Weight loss and gain
• Get Vitamins and Minerals we need
• Reduce fat and sugar intake
• Increased cardiovascular exercise
• Increase in muscle tone and endurance

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Carbohydrates

• The primary energy source for the body.
• Used first from foods for energy.
• Made up of Sugar, Starch, and Fiber.
• Q? What are some foods high in Carbs?
• Pastas, Breads, Cereals, Sugary Snacks.

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Proteins

• Proteins are primarily used to repair and build
  muscle tissue.
• Food high in Protein
• Chicken, Fish, Hamburg, Steak

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Fat

• Fat is required as a concentrated energy source
  for our muscles.
• Stored by the body until needed.
• Helps build tissue cells
• Brain function
• Foods High in Fat
• Nuts, Seeds, Fish, Milk,
• Fried Foods, Butter, Some Meats

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Meals

• Oatmeal with an apple, 4 eggs, banana, Protein
  Shake, OJ
• Can of Tuna, Protein Shake, Trail Mix
• WW Rice, Veggies, Chicken Breast
• Apple, Protein Shake
• Protein Shake
• Chicken, Veggies, Sweet Potato
• Crackers with Peanut Butter

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Servings

• Meats (6) Eggs, 2 Chicken Breasts, Nuts, Tuna,
  PB, Protein Shakes
• Fruits n Veggies (7)(Banana, 2 Apples, OJ, 2
  Servings Veggies, Potato)
• Dairy (2) 2 Cups of Milk
• Breads (5) 2 Oatmeal, 2 Rice, Crackers

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Food Group Assignment

• Write down everything you ate in one day
• Make 4 charts, 1 for each food group.
• Find out how many servings of each food you
  should have in 1 day.
• Write down how many servings you had of each food
  group.
• What food groups did you reach the DRI?
• Create 3 Meals that contain all 4 food groups.

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Food Chart Assignment

• Research Assignments
• Carbohydrates, Fat, Calories, Protein, Vitamins
  and Minerals
• Where they are found, what they are used for, and
  the Daily Recommended Intake

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Fitness Goal Assignment

•  What was your goal? (Example to make stage 10
  on beep test) 
• Where were you at when you started? (Example-
  stage 6 on beep test)
• What did you do to reach your goal? (Example Ran
  beep test in class ran outside trained with
  another team etc.)

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Fitness Goal Assignment

• How did you keep track of your goal? Draw or
  include an example of how you will keep track.
  (chart, graph, calendar)
• Did you reach your goal too fast? What did you
  do?

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Test Review

• The functions of bones
• Label the basic bones and muscles
• How you can make muscles bigger/stronger
• Benefits of exercise
• Define health related fitness
• List and explain the components of health related
  fitness with an example of each

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Test Review (cont.)

• The difference between aerobic and anaerobic
• Define skill related fitness
• List and explain the components of skill related
  fitness with an example of each
• The four food groups and servings
• Explain and give examples of Fat, Carbs, Protein,
  Vitamins, and Minerals.

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Snacks or Smoothies?

• Would you rather have a variety of healthier
  choices to snack on
• Or
• Would you rather make healthy smoothies

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FITT Principle

• FITT stands for the four elements of any good
  training plan
• Frequency
• Intensity
• Time
• Type of activity

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Frequency

• An exercises frequency is simply how often you
  do it.
• There will be gains after a single exercise
  session, but to continue to build your fitness
  takes some for of regular, energetic activity
  (about 3 xs a week ?)

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Intensity

• The intensity if an exercise is a measure of how
  hard you are working while you are doing it.
• How can we measure this?

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Intensity
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Time

• For aerobic benefits, it is best to spend at
  least 20 minutes of continuous activity (i.e.
  walking, jogging, skiing).
• Note The duration of an activity will depend on
  the intensity, your goals, and how much time you
  have available.

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Type

• Most experts recommend a training program that
  includes a variety of activities.
• (Note Unless training for a specific type of
  activity or sport.)
• Variety prevents boredom and helps you to stay
  motivated.

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Overload

• Overload refers to the amount of load or
  resistance, providing a greater stress, or load,
  on the body than it is normally accustomed to in
  order to increase fitness.

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Progression

• Progression is the way in which an individual
  should increase the load. It is a gradual
  increase either in frequency, intensity, or time
  or a combination of all three components.

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Injuries

• COMMON INJURIES
• 1. SORENESS
• Small muscle torn (lactic acid)
• 12-24 hrs. following exercise which usually last
  1-2 days
• Treatment light massage, mild exercise, easy
  static stretching

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Injuries

• 2. BLISTER
• localized problem resulting form friction
  creating heat, tissue damage and fluid
  accumulation between layers of skin (clear and
  bloody)
• Treatment antiseptic (spray or suave) and cover
  tight.

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Injuries

• 3. SHIN SPLINTS
• inflammation of membrane connective tissue on the
  front of the lower leg
• overuse syndrome (too much too quickly)
• Treatment ice, tape, elevate, rest

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Injuries

• 4. STITCH
• lactic acid around the diaphragm. Pressure is
  slow.
• Caused by faulty breathing, reduced blood flow to
  area
• Sometimes happens to people starting a jogging
  program
• Treatment apply pressure to area, stretch to
  opposite side, and breathe deeply

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Injuries

• 5. SPRAIN
• Injury to ligaments surrounding a joint or to the
  capsule-like sac surrounding a joint
• Treatment ice, elevate, x-ray and stop the
  activity

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Leadership

• The position or function of a leader
• The ability to lead
• An act or instance of leading guidance
  direction

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Leadership

• Characteristics of a Good Leader
• Motivate People Toward a Goal
• Good Communication
• Well Organized
• Understand Group Needs
• Sets a Positive Example
• Respected

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Assignment

• Write a least a half page (2 paragraphs) about a
  time you were in a leadership role.
• Explain your role and tasks, how you handled the
  situation, any conflicts, and how you felt you
  did.

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Archery

• 1. Stance 7. Anchor
• 2. Nock 8. Aim
• 3. Shooting Hand Set 9. Shot Set-Up
• 4. Bow Hand Set 10. Release
• 5. Pre-Draw 11. Follow Through
• 6. Draw

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Archery (cont)

• 2 whistles- Get Bow
• 1 whistle- Range is Open
• 3 whistles- Get Arrows
• 5 Whistles- PUT DOWN EQUIPMENT
• RETURN TO WAITING LINE!

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Leave No Trace

• Plan Ahead and Prepare
• Know the regulations special concerns for the
  area you will be visiting
• Prepare for all weather, hazards and emergencies
• Traveling in small groups are better when
  possible
• Use of a map compass to eliminate the use of
  natural material

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Leave No Trace

• Travel and Camp on Durable Surfaces
• Durable surfaces include trails, campsites,
  rock, gravel dry grasses or snow
• Keep campsites small away from water trails
• Good campsites are found, not made

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Leave No Trace

• Respect Wildlife
• Learn about sensitive endangered species in the
  area you are traveling
• Observe wildlife from a distance
• Never feed wild animals
• Store supplies trash securely
• Avoid wildlife during sensitive timing mating,
  nesting, raising young

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Leave No Trace

• Waste Disposal
• Pack it in, pack it out inspect your campsite
  rest area
• Clean up after yourselves others
• Deposit human waste in cat holes, cover
  disguise when finished
• Do not burn garbage as it seldom burns completely
• Wash away from streams, lakes be sure to use
  biodegradable soap scatter strained dishwater

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Leave No Trace

• Minimize Campfire Impacts
• Consider using a stove for cooking candle
  lantern for light
• If using a campfire be sure to follow Wilderness
  Area standards

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Leave No Trace

• Leave what you find
• Examine but do not touch
• Berries plants should be left to feed wildlife,
  but if you choose to gather keep your harvest
  minimal
• Leave natural objects as you found them return
  sites to their natural condition before traveling
  on
• Avoid introducing or transporting non-native
  plants or animals

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Leave No Trace

• Be considerate of Other Visitors
• Respect others protect their experience
• Be courteous, yielding to others take rest
  breaks, along with camping away from trails
  other travelers
• Avoid loud noises let natures sounds triumph

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Assignments

• Build A Camp
• Prepare plan- Set-Up, Take-Down, Clean-Up,
  Materials, Water, Roles, Tasks, Safety Concerns,
  and Meal