08897 Physical Education

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(No Transcript)
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Fitness Lecture Plan

• Why fitness?
• Factors of Fitness
• Health related
• Skill related
• Principles of Fitness
• Achieving Maintaining Fitness
• Unsafe exercises
• Video Asthma, What Will I Do Now?
• Fitness Programming

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Why Fitness?

• Health benefits
• Posture
• Enjoying life

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Hypokinetic Diseases

• Cardiovascular
• Heart attack, arteriosclerosis, stroke,
  hypertension,varicose veins
• Obesity
• Osteoporosis
• Ulcers
• Cancer
• Back/neck pain
• Others

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Physiological benefits of PE

• cardio-respiratory efficiency
• lower risk of C-V disease
• improve endurance, strength, flexibility

• improve posture
• improve coordination
• competence for sport leisure
• decrease obesity
• improve growth
• cell metabolism
• bone mineralisation
• greater resistance to disease fatigue

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Trends in Childrens Fitness (Dolman et al)

• Increasing tail of unfit fatter children in
  each
• age
• gender
• Little difference in leanest 40 between 1985-1997

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Trends in Childrens Fitness (Dolman et al)

• boys at metropolitan schools fatter lower CV
  fitness than boys at country schools regardless
  of SES. Differences less marked for girls
• metropolitan schoolboys in higher SES areas are
• leaner
• higher CV fitness
• compared to schoolboys in lower SES areas

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Social / emotional benefits

• decrease stress
• release of hormones
• sense of well being
• positive attitude to physical activity

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Fitness Key Concepts

• Needs muscular effort
• Regular program lifelong pursuit
• Needs increasing workloads
• Exercises must be done correctly
• Use static not ballistic exercises
• Exercise is specific
• Muscular strength is related to good posture
• Cardio-respiratory fitness needs prolonged
  periods of exercise

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SACSA Standards 1.2 - 4.2Fitness Well-Being

• 1.2 Achieves or seeks to achieve health related
  fitness through ..........
• 2.2 Articulates on the basis of personal
  participation, understandings about fitness
  through experience of the feelings effects of
  different types of exercise on the body

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SACSA Standards 1.2 - 4.2Fitness Well-Being

• 3.2 Develops through participation in
  health-related fitness activities, an
  understanding of those activities
  appropriateness effectiveness
• 4.2 Evaluates their own beliefs about fitness
  undertakes activities of interest to develop a
  preferred future of personal health-related
  fitness

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Fitness includes

• Sound Fitness Program
• Individual Skills
• decision making skills to develop commitment to
  action
• consumer skills to critique media
• Supportive Social Environment
• peer support family support
• health professional support (if necessary)

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Factors of Fitness

• Heath related
• Skill related

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Factors of Fitness

• Heath related
• Cardio-respiratory endurance
• Muscular endurance
• Muscular strength
• Flexibility

• Skill related
• Coordination
• Balance
• Speed
• Agility
• Power

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Health Related Fitness

• Cardio vascular endurance
• ability of heart, blood vessels lungs to
  supply the whole body with 02
• Muscular endurance
• ability of muscles to make repetitive strong
  movements
• Muscular strength
• ability of muscles to move or lift heavy objects
• Flexibility
• mobility of joints to bend, stretch or twist

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Why Exercise the Heart?

• it is a muscle
• the more you work a muscle the stronger it
  becomes
• to make it work at a lower resting heart
  rate, we need to make it work harder for short
  periods of time (overload principle)

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Skill Related Fitness

• Coordination
• ability to integrate separate motor systems
  using various senses into efficient pattern of
  movement
• Balance
• ability to maintain body equilibrium
• Speed
• ability to cover a short distance quickly
• Agility
• ability to change direction rapidly accurately
• Power maximum effort in minimal time

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Principles of Fitness

• Fitness is
• Specific
• Reversible
• Can be achieved in a number of ways

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How is Fitness Achieved?

• FITT Formula
• F requency
• I ntensity
• T ime
• T ype

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How is Fitness Achieved?
Intensity 60-75 Maximum heart rate
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Threshold of Training
Corbin Lindsey
Too much
High
Optimal level
Target Zone
Amount of Exercise
Threshold of Training
Not enough
Normal activity
Inactivity
Low
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Intensity

• Children have a maximum heart rate of about 220
  beats per minute
• Objective of fitness lesson is to raise their
  heart rates to 150 beats per minute for at least
  15 minutes

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Target Heart Rate Formula

• 220 - your age maximum heart rate
• Target heart rate during exercise is
• 60-75 Maximum HR

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Target Heart Rate Formula

• For a 10 year old child, the calculation is as
  follows
• 220 - 10 210
• 60 of 210 126 (21 beats per 10 secs)
• 75 of 210 157.5 (26 beats per 10 secs)

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Intensity The Overload Principle

• In order for a muscle to get stronger, it must
  be overloaded. That is, it must be worked at a
  greater load than normal. This includes the heart
  muscle.
• To increase flexibility a muscle must be
  stretched longer than its normally length

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The Overload Principle

• Increase repetitions in given time
• Decrease time for given activity
• Increase difficulty of given exercise
• Increase range of movement
• Increase number of activities included in a
  session

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How do we achieve vigour?

• everyone involved all the time
• simply organised activities
• concise instructions
• efficient transitions
• small groups
• activities with minimal manipulative skills

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Fitness Key Message

• Fit, healthy children have a greater chance of
  becoming fit, healthy adults
• This is achieved through physical activity good
  diet