Download Physical Education 10

Physical Education 10
Mr. A. White
Gymnasium/Room 142
Exercise Science- Anatomy
Bones
• There are 206 bones in the human body.
• Act’s as the body’s support system.
• Bone is a living tissue
• The bones are supplied with blood
vessels.
Anatomy cont.
• Function of Bones
• Provide a framework for the attachment of
muscles
• Protect delicate organs
• Produce blood cells
• Store minerals (calcium)
• Shock Absorption
Anatomy Bones cont.
• Arm- Humerus, Radius and Ulna
• Leg- Femur, Tibia, Fibula
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.
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.
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.
Muscle Fiber
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.
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.
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.
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:
Muscles
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Abdominals
Pectorals
Deltoids
Triceps
Biceps
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
Warm-Up
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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
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
Personal Fitness
• What affects your attitude toward
physical fitness?
• Lack of athletic ability (don’t have to be a
skilled person to be physically fit)
• Past experiences with youth sports
• Heredity, large bones, larger
measurements
• Media influence, society’s perception of
body appearance and shape
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
Assignments
• Research a Career in the Exercise Field
• Find Education, Salary, Job Availability,
Hours, and Why you chose
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
Health Components of Fitness
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1) Flexibility
2) Muscular Endurance
3) Muscular Strength
4) Cardiovascular Fitness
5) Body Fat Composition
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
Muscular Endurance
• The ability to repeat muscle movement for
a long period of time
• Tests: Chin-ups, Flexed-arm hang, Pushups, and Dips
Muscular Strength
• The ability of a muscle group to apply a
maximal force against a resistance one
time.
• Test: Dead Lift, Bench Press, Squat
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.
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
Anaerobic
• Anaerobic exercises are done for a short
period of 30-45 seconds + recovery.
• Examples are: sprints, high jump, etc.
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
Components of Fitness
• SKILL RELATED FITNESS
• components of physical fitness that
contribute to the ability to successfully
participate in sports
Skill Related Components of
Fitness
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1. Agility
2. Balance
3. Power
4. Reaction Time
5. Coordination
6. Speed
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
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
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
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
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
Speed
• The ability to cover a distance in a short
time.
• Short runs such as 40-yard, 50-yard and
100-yard dash
Nutrition
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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?
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)
Nutrition
• Q? Why should we make healthy choices?
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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
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.
Proteins
• Proteins are primarily used to repair and
build muscle tissue.
• Food high in Protein:
• Chicken, Fish, Hamburg, Steak
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
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
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
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.
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
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.…)
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?
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
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.
Snacks or Smoothies?
• Would you rather have a variety of
“healthier” choices to snack on
• Or
• Would you rather make “healthy”
smoothies
FITT Principle
• FITT stands for the four elements of any
good training plan
Frequency
Intensity
Time
Type of activity
Frequency
• An exercise’s 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 x’s a week ↑)
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?
Intensity
Measuring Intensity
Cardiorespiratory system
(heart & lungs)
→ based on heart rate
Muscles
→ based on how much
weight a given set
of muscles can lift
with proper technique
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.
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.
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.
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.
Injuries
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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
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.
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
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
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
Leadership
• The position or function of a leader
• The ability to lead
• An act or instance of leading; guidance;
direction
Leadership
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Characteristics of a Good Leader:
Motivate People Toward a Goal
Good Communication
Well Organized
Understand Group Needs
Sets a Positive Example
Respected
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.
Archery
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1. Stance
2. Nock
3. Shooting Hand Set
4. Bow Hand Set
5. Pre-Draw
6. Draw
7. Anchor
8. Aim
9. Shot Set-Up
10. Release
11. Follow Through
Archery (cont)
• 2 whistles- Get Bow
• 1 whistle- Range is Open
• 3 whistles- Get Arrows
• 5 Whistles- PUT DOWN EQUIPMENT
• RETURN TO WAITING LINE!
Leave No Trace
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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
Leave No Trace
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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
Leave No Trace
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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
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
Leave No Trace
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Minimize Campfire Impacts
Consider using a stove for cooking &
candle lantern for light
If using a campfire be sure to follow
Wilderness Area standards
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
Leave No Trace
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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 nature’s sounds
triumph
Assignments
• Build A Camp
• Prepare plan- Set-Up, Take-Down, CleanUp, Materials, Water, Roles, Tasks, Safety
Concerns, and Meal