1. Health and physical activity

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1. Health and physical activity
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What is Health? (pag 8)

• The WHO (World Health Organization) defines
  health as complete wellness. This includes
  physical, mental and social well-being.

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Factors Affecting Your Health

• Positive
• - Exercise
• - Proper nutrition
• - Hygiene
• - Rest/relaxation
• - Healthy weight
• - Good posture
• - Medical care

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Factors Affecting Your Health

• Negative
• - Sedentary life style
• - Bad nutrition
• - Lack of hygiene
• - Overweight/obesity
• - Lack of sleep/stress
• - Drugs/tabacco/alcohol

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Exercise Safety (pag 13)

• Have a physical exam prior to any new exercise
  activity
• Listen to and follow the instructions of your
  P.E. teacher
• Do not eat within 2-3 hours before exercising
• Always warm-up before exercising
• Practice other physical activities in addition to
  P. E. class
• Do not perform exercises that are not recommended
  for your age group, such as heavy weight lifting
• Rest between exercises as needed
• Wear appropriate clothing
• Wear comfortable/flexible shoes
• Tie your shoelaces as directed
• Drink plenty of fluids during and after
  exercising
• Cool-down after exercising

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Good Balance (pag 17)

• Use proper techniques when lifting objects
• Push objects correctly
• Correct sitting position
• Walk with good posture

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Care of the Back (pag 18)

• Wear your backpack with the weight equally
  divided on both shoulders
• Sit down with your back straight and rested on
  the back of the chair
• Do not carry heavy objects
• Exercise abdominal/lumbars muscles
• Do not sleep on a very soft mattress

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• 2. Warming-up

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What is Warming-up? (pag 24)

• Warming up is a set of sequencial and progressive
  exercises, involving all the muscles and joints
  with the goal of preparing the body for exercise,
  so the body can perform adequately and avoid
  injury.

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What is the Proper Way to Warm-up? (pag 25)

• Orderly and sequencially (i.e. from feet to head)
• Progresively (from low-intensity to high
  intensity exercises)
• Complete (physical/mental)
• Adapted to the type of exercise activity
• It should raise your heart rate, your respiration
  and the temperature of your muscles.
• It should last between 10 and 15 minutes

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What are the Steps of Warming-up? (pag 26)

• 1. Running at an easy pace, alternating with
  exercises such as knees high, heels to your
  buttocks, touching the ground, running sideways,
  running backwards, running while circling arms
  forward/backward

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2. Joint motion
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3. stretching your muscles
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4. high-intensity exercises
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3. Improving Your Physical Fitness (pag 32)
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A Person in Good Physical Condition (pag 34)

• Experiences less fatigue while exercising
• Has stronger and more flexible muscles
• Has less injuries/illnesses/stress

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Factors Affecting Physical Condition (pag 35)

• Genes (hereditary)
• Age
• Gender
• Physical training
• Health habits

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Positive Health Habits (pag 36)

• Eating a balanced diet
• Warming-up before exercising
• Getting plenty of sleep/rest
• Avoiding alcohol, tabacco, etc
• Proper exercise clothing/shoes
• Proper hygiene to prevent infections
• Proper posture while sitting, walking, etc

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Physical Capabilities (pag 37)

• Endurance
• Speed
• Strength
• Flexibility

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ENDURANCE

• The capability of performing an exercise for a
  long period of time

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FLEXIBILITY

• The capability of stretching our muscles and
  joints. Flexibility is the range of motion around
  a joint. Good flexibility in the joints can help
  prevent injuries through all stages of life.
• It depends on two factors the mobility of the
  joints and the elasticity of the muscles.
• The more mobile your joints are, the more elastic
  the muscles are and the more flexible you will
  be.

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SPEED

• How fast you can move

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STRENGTH

• The capability to lift or move large amounts of
  weight

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Endurance Training (pag 40)

• Most important factor in your age group (along
  with flexibility)
• Your breathing rate must be moderated
• You should be tired but not exausted
• Your heart rate should not be higher than 170-180
  b/m

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Endurance Exercises (pag 41)

• Mountain Biking
• Long-distance running/swimming
• Team sports (basketball, football, etc)

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Flexibility Training (pag 42)

• Declines with age unless we continue training
• Women are more flexible than men
• Should be performed after your exercise session

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Flexibility Exercises

• Gymnastics
• Martial Arts
• Dance

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Strength Training (pag 44)

• Pre-teens should perform strength training with
  moderation
• As a general rule, boys are stronger than girls
• Remember to stretch after performing strength
  training to prevent sore muscles

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Sports of strength

• Rugby
• Judo
• Weight Lifting
• Throwing Javeline, discus, hammer.
• American Football

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Excercises to Develop Strength

• Abs, sit ups
• Push ups
• Jumps
• Wrestling

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Speed Training (pag 46)

• We develop speed and strength simultaneously
• Short/intense exercises
• Sports such as Fencing, relay racing, long jump,
  short distance swimming (50 mts)
• Exercises such as