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7TH GRADE FITNESS
Ms. OSTRANDER
BASIC
PRINCIPLES OF
PHYSICAL
ACTIVITY
Overload
Progression
Specificity
OVERLOAD
To require of your body to do
more than it normally does.
You need to increase the
amount of physical activity to
improve your health.
PROGRESSION
The intensity of your
exercise should be
increased gradually.
Examples would be adding
weight over time or
increasing your heart rate.
SPECIFICITY
The specific type of exercise
you do determines the benefit
you receive.
Examples would be lifting
weights to gain muscle or
running to improve
cardiovascular.
WARM UP
Exercise designed to help
you get ready for physical
activity.
Includes cardiovascular
activity followed by
stretching exercise.
COOL DOWN
Exercise designed to help
you recover after physical
activity.
Includes cardiovascular
activity followed by
stretching.
THE BASIC
TERMS WHEN
LIFTING
WEIGHTS
Repetition
Set
Circuit
•
REPETITION- Each instance that a person
performs (repeats) an exercise. An example
would be doing 10 repetitions of the arm curl.
•
SET- Groups of repetitions of an exercise. An
example would be performing 10 repetitions
followed by a rest would be one set.
•
CIRCUIT- When a person performs a group of
exercises in sequence. An example would be
finishing one column of exercises in gym class.
(PART #1)
HEALTH RELATED
COMPONENTS OF
PHYSICAL
FITNESS
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Cardiovascular Fitness
•
CARDIOVASCULAR ENDURANCE- The ability
of the circulatory system (heart and blood
vessels) to supply oxygen to working muscles
during exercise for an extended period of time.
Examples would be running, biking and
swimming.
•
MUSCULAR STRENGTH- Is the use of
resistance to contract the muscles which allows
the muscles to build strength (get stronger).
Examples would be push-ups and strength
training with weights.
•
MUSCULAR ENDURANCE- It is the ability of
a muscle to sustain repeated contractions
against a resistance for an extended period
of time. Example would be holding a plank,
wall sit or crunches.
•
FLEXIBILITY- Is the range of motion in a
joint or group of joints, or the ability to move
joints efficiently. Examples would be Static
Stretching and Dynamic Stretching.
•
BODY COMPOSITION- The relative
percentage of body fat compared to lean
body mass (muscle, bone, water, etc).
(PART #2)
SKILL RELATED
COMPONENTS OF
PHYSICAL
EDUCATION)
Speed
Agility
Balance
Coordination
Reaction Time
Power
•
SPEED- The ability to move quickly from one
point to another. An example would be a short
sprint.
•
AGILITY- The ability of the body to change
directions quickly and under control. An example
would be weaving in between a line of cones
quickly without hitting any.
•
BALANCE- The ability to maintain upright
posture while still or moving. An example would
be standing on one foot while touching your
nose.
•
COORDINATION- The integration with hand
and/or foot movements with the input of the
sense. An example would be catching an
object that is thrown at you.
•
REACTION TIME- The amount of time it takes
to get moving. an example would be quickly
being able to start when the whistle blows.
•
POWER- The ability of the body to do strength
work at an explosive pace. An example would
be jumping a long distance.
STATIC
STRETCHING
VS
DYNAMIC
STRETCHING
STATIC
STRETCHING
Stretching slowly as far as
possible without pain for 10
to 20 seconds.
DYNAMIC
STRETCHING
(Ballistic Stretching)
A series of quick but gentle
bouncing or bobbing motions
designed to stretch the muscles.
An example would be arm circles.
HEART RATE
Resting Heart Rate
Maximum Heart Rate
Target Heart Rate
•
RESTING HEART RATE- Your Heart
Rate at rest. An example is when you are
sitting and relaxed.
•
MAXIMUM HEART RATE- Maximum
Heart Rate is the highest heart rate an
individual can achieve without causing
harm to the body. (220 - Age = MHR)
example: 220 - 15 years old = 205
•
TARGET HEART RATE ZONE- Target
Heart Rate Zone is the predetermined
pulse rate to aim for during exercise so
that the cardiovascular system is working
at its most efficient level. This is how you
distinguish if you are not working out hard
enough.
HOW TO
FIGURE OUT
TARGET HEART
RATE ZONE
MHR (x) .7 = low end target
MHR (x) .85 = high end target
Example
205 max (15 year old) x .7 = 144
205 max (15 year old) x .85 = 174
AEROBIC
FITNESS
Constant moderate intense
exercise in which the body fuels
on oxygen while the heart and
lungs (cardio respiratory system)
work hard at replenishing the
oxygen in the working muscles.
Examples: running, biking,
swimming
ANAEROBIC
EXERCISE
Intense exercise done in short
fast bursts in which the heart
cannot supply oxygen as fast
as muscles need/use it.
Examples: weight lifting,
sprinting, jumping