Download General Physical Education Presentation

Deer Valley High School
General Physical Education
Unit
Basic Knowledge of Exercise
Exercise

Exercise is a planned physical activity. This
means going out of your way to dedicate part of
your day to your physical health.
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
How much should I exercise?

It is recommended by the Surgeon General that
children get at least 60 minutes of exercise a day
most days of the week to help prevent disease.
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.
What do I need to be Physically fit?
Cardiovascular FitnessHaving 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.
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.
WHAT ARE THE FIVE COMPONENTS
OF 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.
Important Terms



Resting Heart Rate- is the number of times
your heart beats per minute. Usually between
60-80bpm.
Max Heart Rate- is the highest bpm
recommended that your heart rate gets to during
an exercise session.
Target Heart Rate- a range you should keep
your heart rate during a particular exercise or
program.
Calculating Target HR

Formula for Target Heart Rate

220 – Age = Max Heart Rate


MHR x 75% = Bottom end of Zone


200 x .75 = 150 BPM
MHR x 85% = Top end of Zone


220 – 20 yrs = 200 MHR
200 x .85 = 170 BPM
Target Heart Rate Zone

150 – 170 BPM (Maintain for a minimum of 20 minutes)
Important Terms


Resting Pulse- bpm when you are at rest.
Stroke volume- the amount of blood pumped by
each heart beat.
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
PRINICIPLES OF TRAINING

Principles of training =
The body becomes stronger
and functions better if
increased demands are placed
upon it.



Overload = Do more than
what you normally do.
Rep- one completion of an
exercise movement
Set- group of reps done
consecutively (3x12@50%max)
F . I . T. T
F =Frequency
I =Intensity
T =Type




T= time
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.
Types of muscle contractions



Isometric- muscular contraction, but no
movement
Eccentric- elongation of the muscle
Concentric-Shorting of a muscle
Three Common Types of Stretching

A. STATIC STRETCHING = 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 doesn’t allow your muscles to tell you its
stretched too far.
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)
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.
BENEFITS OF USING
A COOL-DOWN!



A. It helps to prevent
blood from pooling in the
muscles you were using.
B. If you do not cooldown, 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.
Other benefits of using a
cool-down!



After you’ve reached and maintained your target
heart rate level, it is important to recover back to
your resting heart rate level slowly.
The cool-down reduces the pulse. It returns the
blood to the heart in sufficient quantities to rid
the muscles of lactic acid.
During cool-down is the best time to increase
flexibility.
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

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
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

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 – Exceed the desirable body
weight by more than 20%.

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.
Obesity






Increases your chance of getting cancer
Decreases quality of life
Increases your 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
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.
Obesity


Can lead to serious back problems.
Can also lead to serious joint problems.
When you become heavier, what
effects does it have on the body?
Breathing difficulties
Stroke
Kidney disorders
Pregnancy problems
High blood pressure
Cancer and diabetes
Heart disease
Shorter life expectancy
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



1 gram of Carbohydrate = 4 calories
1 gram of Protein = 4 calories
1 gram of Fat = 9 calories
 Ex. 1 gram is equal to the weight of a
paperclip
List the three key factors
to weight control.
Diet = changing caloric intake.
Exercise = changing caloric
output.
A combination of diet and
exercise.
To maintain your body weight:




Your caloric intake should be the
same as your 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
weight loss.
Positive caloric intake results in
weight gain.
What is meant by the
“long-haul” approach?
• Weight loss is usually longer
lasting if it is gradual.
• It is recommended that you lose
no more than 1 or 2 pounds per
week.
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 image.

People suffering from
anorexia nervosa can
starve to death or die
from severe vitamin
and mineral
deficiencies.
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.
Overeating

Overeating is also considered an eating disorder.
This can be as dangerous as either of the other 2
previous disorders we talked about, especially in
the long run.
Goal of Deer Valley High School
Physical Education Department
It is our goal that you leave Deer Valley High
School with the Knowledge, Skills and passion
necessary to pursue a lifetime of fitness outside the
walls of this campus.
“Physical fitness is not only one of the most important keys to
a healthy body; it is the basis of dynamic and creative
intellectual activity.”
John F. Kennedy