Physical Education 101 5t76f

PHYSICAL EDUCATION 101 PHYSICAL EDUCATION .Abbr. PE  Education in the care and development of the human body, stressing athletics and including hygiene.  Training in the development of and care for the human body; stresses athletics; includes hygiene  Education – knowledge acquired by learning and instruction; “it was clear that he had a very broad education”  Is an integral part of educational program designed the optimum development of an individual through total body movement in the performance of properly selected physical activities.. By Dr. Carmen Andin Fitness  The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition.  A state of general mental and physical well-being.  The state of being suitably adapted to an environment.  A measure of the ability of a person to perform certain tasks. (The American Heritage Medical Dictionary)

COMPONENTS OF PHYSICAL FITNESS HEALTH RELATED COMPONENTS: Those factors that are related to how well the systems of your body work. 1. Cardiovascular Fitness: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise. 2. Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water etc.) 3. Flexibility: The range of movement possible at various ts. 4. Muscular Strength: The amount of force that can be produced by a single contraction of a muscle. 5. Muscular Endurance: The ability of a muscle group to continue muscle movement over a length of time.

SKILL RELATED COMPONENTS: Those aspects of fitness which form the basis for successful sport or activity participation. 1. 2. 3. 4. 5. 6.

Speed: The ability to move quickly from one point to another in a straight line. Agility: The ability of the body to change direction quickly. Balance: The ability to maintain an upright posture while still or moving. Coordination: Integration with hand and/or foot movements with the input of the senses. Reaction Time: Amount of time it takes to get moving. Power: The ability to do strength work at an explosive pace.

EXERCISE TYPE (by Health line, Human Kinetics) Two categories: 1. Aerobic – the word aerobic simply means “with oxygen”. Aerobic activities last longer than two minutes and use energy sources produced with the aid of oxygen. Some examples of aerobic exercise are cycling, running and swimming. 2. Anaerobic – Anaerobic means “without oxygen”. Anaerobic activities last less than two minutes and rely on energy that is immediately available and not dependent on oxygen, such as glucose present in the blood. Examples of anaerobic exercise are sprinting and weightlifting. IMPORTANCE OF AEROBIC & ANAEROBIC EXERCISES 1. It’s important to understand your response to the exercise you choose. 2. Understand your current health status. 3. Have a lifestyle that will you new activities 4. Know your goals, and be able to adjust to new challenges. 5. To understand that by exercising you are decreasing your risk factors for chronic diseases, and that the amount of exercise you need to do to is significantly less than what you’ll need for attaining a high physical fitness level. FIVE DIFFERENT COMPONENTS OF EXERCISE (Mode, intensity, duration, frequency, and progression) so that you will better understand how to create a program. Components of the exercise plan Mode

Description Type of exercise

Example Walking, golfing, swimming

Intensity

Amount of energy used

Duration Frequency Progression

Length of exercise session How often exercise sessions occur An increase or change in the mode, intensity, duration, and frequency over a certain period.

Low to moderate level: 60 to 90% of maximum heart rate (HRmax) 30-to 60-minute sessions per day 4 sessions per week Increase intensity from 60% to 80% HRmax; duration from 30 to 60 minutes; frequency from 4 to 4 sessions per week

Mode The mode is one of a grouping of activities ranging from very low-energy work (such as billiards) to very high-energy exercise (such as long-distance running) we use the mode to identify the type of exercise you are doing. Intensity The intensity of the exercise will determine the total calories burned, which is directly linked to the duration of the activity. For most people who are not currently exercising or doing very little exercise. Duration Your exercise endurance level is dependent on the duration of the activity in which you are participating. The leading authorities recommend doing at least 30 minutes of continuous aerobic activity on most days of the week. Again, start slowly and progress as tolerated. Frequency The frequency of exercise is interdependent on the intensity and the duration of that specific activity. For example, if you are planning on exercising five days a week with 40-minute sessions per day, but you are unable to stick to this regimen, you can gain similar health benefits from splitting the exercise up throughout the day (such as 20 minutes in the morning and 20 minutes in the afternoon). The most important factor is doing the exercise. Progression Your rate of progression in your exercise program will be highly dependent on your health status, choice of exercise, age, medications, and goals. Divide this component of exercise into three general stages: (1) the initial stage, (2) the improvement stage, and (3) the maintenance stage. BENEFITS OF BEING PHYSICALLY FIT 1. PHYSICAL FITNESS gives a person an improves quality of life so that he is able to perform all his work without fatigue and have extra energy to engage in recreational activities for self satisfaction and enjoyment. As a PHYSICALLY FIT person, he exhibits

muscular strength and endurance, flexibility, cardiovascular fitness and more lean body mass. 2. PHYSICAL FITNESS through regular exercise gives you a healthier heart. - There is an increase in the amount of blood your heart can pump. - When body is at rest, the heart rate is lower. 3. PHYSICAL FITNESS through regular exercise reduced body fat and prevents obesity. 4. PHYSICAL FITNESS through regular exercise proves beneficial for those with diabetes and arthritis. 5. PHYSICAL FITNESS through regular exercise gives you an improved outlook diabetes in life ; - Helps you manage stress - Leaves you feeling more energetic - Helps you sleep well - Improves self-image and self-confidence SOME HELPFUL TIPS BEFORE STARTING TO EXERCISE 1. Wear comfortable clothes to allow movements. 2. At least flat shoes should be worn, preferably rubber shoes. 3. Do the exercise routine preferably in the morning or at least 2 hours after food intake. 4. Exercise in a well ventilated place. 5. Drink fluids before, during and after the exercise. GENERAL GUIDELINES FOR EXERCISE F – FREQUENCY -how often should you exercise? Exercise at least 3x a week. I – INTENSITY -How difficult should the exercise be. -how difficult the heart works to cope with the demands of exercise. For increased intensity – use large muscles, do faster movement, use more muscles groups, or do power moves. To decrease intensity – do slower movements, less range (smaller) of motion, less muscle group. -intensity of the workout or target heart rate should depend on the age and fitness level of the person. Beginners 60 – 65% Intermediate 70 – 75% or General Population Advance 80 – 90% or Fit Individuals THE HEART RATE 1. Resting 2. Target 3. Recovery 4. Maximal

HR – taken early in the morning after waking up HR – computed based on age and fitness level HR – taken 5 minutes after exercising HR – computed according to age

FORMULA TO GET THE TARGET HEART RATE 220 constant AGE = Maximum Heart Rate X % intensity = target Heart Rate T – TIME - How long should one exercise -Exercise time to be effective and aerobic in nature should vary from 20 to 45 minutes (within THR zone) excluding the warm-up and the cool down. T - TRAINING - What program should you engage in -Type of exercise or training will vary according to individual preference.