Physical Education Notes

Structure to a Warm-Up:

• General warm-up.

  • Light physical activity.

  • eg. Walking, jogging, biking, etc.

• Static stretching.

  • Stretching in place.

  • Increases flexibility.

• Sports specific warm-up.

  • Warm-up that focuses on an aspect of the sport being done after.

• Dynamic stretching.

  • Stretching not in place.

  • eg. Lunges, squats, etc.

Why We Warm-Up:

• Increases body’s core temperature, also increasing muscle temperature. This makes muscles looser.

• Increases heart rate and respiratory rate.

Structure of a Cool-Down:

• Low intensity exercise, eg. jogging.

• Stretches.

Benefits of a Cool-Down:

• Circulates blood and oxygen.

• Reduces muscle soreness.

• Lowers heart rate.

Nutrition:

• Nutrition = The process by which your body takes in and uses food for energy.

• Nutrients = Substances needed for the body to function properly.

• Macronutrient = Something the body needs in large quantities.

Nutrient Categories:

Carbohydrates:

• Main energy source.

• eg. Bread, pasta, etc.

Protein:

• Builds and repairs muscles.

• eg. Meat, eggs, etc.

Fats:

• Long lasting energy.

• eg. Avocados, nuts, oil, etc.

Vitamins and Minerals:

• Helps the body function.

• eg. Fruit, vegetables, etc.

Hydration:

• Hydration = The process of absorbing and retaining water in the body.

Importance of Water:

• Transportation - Helps carry nutrients to your cells and removes waste products.

• Temperature Regulation - Helps you sweat to cool down.

• Lubrication - Lubricates joints and eyes.

• Digestion - Essential for breaking down food.

• Organ Functions - Crucial for all organs to function.

Effects of Dehydration:

• Thirsty, dizzy, tired, weak, dry mouth, muscle cramps, etc.

When to Drink While Exercising:

• 1-2 hours before.

• Small sips during.

• A lot of water after.

Physical Benefits:

• Stronger heart and lungs.

• Healthy weight.

• Stronger bones and muscles.

• Improved energy levels.

• Better sleep.

• Reduced risks of chronic diseases.

• Improved balance and coordination.

Mental Benefits:

• Reduced stress and anxiety.

• Improved mood.

• Increase self-esteem and confidence.

• Sharper focus and concentration.

• Better sleep.

• Coping mechanism.

Social Benefits:

• Opportunities for social interaction.

• Improved communication skills.

• Increased sense of belonging.

• Stronger relationships.

• Increased confidence in social situations.

Emotional Benefits:

• Better emotional regulation.

• Increased self-awareness.

• Sense of accomplishment.

• Increased resilience.

• More positive outlook.

Balance:

• The ability to maintain equilibrium while still or moving.

• Involves interaction of our sensory systems and musculoskeletal system.

• eg. standing on one leg, etc.

Speed:

• The ability to move the body quickly.

• Influenced by muscle strength, power and coordination.

• eg. sprinting, etc.

Coordination:

• The ability to combine multiple movements smoothly.

• Involves the nervous system and muscles.

• eg. catching a ball, etc.

Agility:

• The ability to change direction quickly.

• Combines speed, coordination and balance.

• eg. dodging an opponent, etc.

Strength:

• The ability for muscles to exert force.

• Essential for many motions, such as lifting objects or throwing.

• eg. pushing a heavy object.

Power:

• The ability to exert force quickly.

• Combination of strength and speed.

• eg. jumping, etc.

Flexibility:

• The range of motion around a joint.

• Important for preventing injuries and improving performance.

• eg. stretching, etc.