PathFit

PHYSICAL EDUCATION

• an academic subject characterized by a plan based on national standards for physical education

• provides cognitive content and instruction designed to develop motor skills, knowledge, and behaviors for physical activity and physical fitness

• supports schools to establish physical education daily which provide students with the ability and confidence to be physically active for a lifetime

What are the 3 Benefits of Physical Education?

1. Increase their level of physical activity

2. Improve their grades and standardized test scores

3. Stay on-task in the classroom

Teaching Essential Body Management Skills

first chance to learn about the relationships between nutrition, exercise, and health while acquiring basic body management skills

Fitness

• a broad term that means something different to

  each person

• refers to your own optimal health and overall well-being

Physical Fitness

• considered a measure of the body's ability to function efficiently and effectively in work and leisure activities

• to be healthy, to resist hypokinetic diseases, and to meet emergency situations

General Fitness

• a state of health and well-being

Specific Fitness

• a task-oriented based on the ability to perform specific aspects of sports or occupations

Muscular Strength

• The amount of force you can put out or the amount of weight you can lift

Cardiovascular Endurance

• How well your heart and lungs can supply the oxygen you need while you exercise at medium to high intensity.

Body Composition

• The percentage of fat, bone, and muscle in your body.

Muscular Endurance

• How many times you can move that weight without getting exhausted (very tired)

Flexibility

• The ability of a joint or series of joints to move through an unrestricted, pain free range of motion

Speed or Velocity

• The ability to move all or part of the body as quickly as possible.

Benefits of Physical Fitness

This are the ___________ of Physical Fitness

• heart becomes stronger and works more efficiently

• lose weight if exercise and healthy eating are

  combined

• feel better about yourself

• less likely to be anxious or depressed and feel more

  positive

• bring down a slightly raise blood pressure to normal

• likely to drink less alcohol and cut down or stop

  smoking

Sedentary LifeStyle

• a lifestyle with no or irregular physical activity

• couch potato

• a sedentary lifestyle and lack of physical activity

  cause risks for cardiovascular disease, mortality,

  depression, obesity, etc

• young people spend no more than 2 hours each day

  using electronic media for recreation

Cardiovascular Disease

• Coronary heart disease, high blood pressure, congestive heart failure

Musculoskeletal Disorder

back pain, osteoporosis, ostroarthritis, bone fracture

Weight Management

diabetes, overweight, obesity

Cancer

breast, lung, colon

Pyschological Disorder

anxiety, depression, anxiety, mood

Pulmonary Diseases

emphysema, asthma, chronic bronchitis

Warm-Up

• one of the most important elements of an exercise program. It is particularly important to help prevent injury.

• a low-level activity, which should be completed prior to stretching and more strenuous exercise.

Objectives of Warm-Up

• to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity

• prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity.

• serves to raise the body to a necessary work capacity

General Warm-Up

• effective for raising core temperature and increasing blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.

*the way that we know we have done this is by breaking a sweat.

Sweat or perspiration

• mechanism our body uses to cool itself down. So if there is sweat we can assume that the core temperature has elevated.

Specific Warm-Up

establish the optimal relationship between the forthcoming movements of the activity

Sport Specific General

utilizes low intensity movements and exercises that actually involve the body parts that will be used in the subsequent activity.

• The likelihood of injury is reduced.

• Athletic performances can be improved

• The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.

• A proper general warm-up can also help reduce the severity of post-exercise muscle soreness.

• The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.

What are the Benefits of Warm-Up

5-10 minutes

A brisk ___ minute General Warm-up will generally produce sufficient results to prepare the body for more strenuous exercise. 

15 minutes

Ideally, the rest period should be more than a few minutes. In any case, no more than ___ should elapse.

True

The duration and intensity of warm-up should be adjusted according to the environmental temperature and the amount of clothing worn.

Static Stretches

• tells your muscles it’s time to cool down, when we are actually trying to prepare muscle for strenuous activity.

• get the heart pumping and increase blood flow to the muscles before stretching

False

A typical cool-down does not includes light aerobic activity followed by stretching.

Aerobic Activity

• gradually decrease in intensity/difficulty. It could

• light jog, moving into a brisk walk and finally ending

  to a slow walk.

• you may also include some strength and

  conditioning exercises.

Traditional Stretches (Static Stretching)

held for 30 seconds or more and can help to improve flexibility.

• final part of any session.

• allows the body to slowly return back to normal

Phases of a Cool down?

Gentle Arobic Work

• gentle walking

• jogging

Gentle Stretching

• all the major joints and muscles of the body

• will remove lactic acid and prevent muscle cramps

• This will return the body to a complete resting state

• - It will precent DOMS (Delay Onset Muscle Soreness)