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Deer Valley High School Freshman PE Unit

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If you do play video games, play the Wii Fitness games in which you are active. ... Using the Elliptical Walker in the gym for 20 minutes without stopping. ... – PowerPoint PPT presentation

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Title: Deer Valley High School Freshman PE Unit


1
Deer Valley High SchoolFreshman PE Unit
  • Basic Knowledge of Exercise

2
Exercise
  • Exercise is a planned physical activity. This
    means going out of your way to dedicate part of
    your day to your physical health.

3
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

4
How much should I exercise?
  • It is recommended that by the Surgeon General
    that children get at least 60 minutes of exercise
    a day most days of the week to help prevent
    disease.

5
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.

6
What do I need to be Physically fit?
  • 1. Cardiovascular Fitness- Having 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.

7
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

8
Types of muscle contractions
  • Isometric- muscular contraction, but no movement
  • Eccentric- elongation of the muscle
  • Concentric-Shorting of a muscle

9
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.

10
WHAT ARE THE FIVE COMPONENTS 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.

11
PRINICIPLES OF TRAINING
  • Principles of training The body becomes
    stronger and functions better if increased
    demands are placed upon it.
  • A. Overload Do more than what you normally do.

12
F . I . T. TF Frequency I Intensity
T time T Type
  • 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.

13
Wt. Lifting Lingo
  • Rep- one completion of an exercise
  • Set- A group of Rep
  • Max- The highest amount of weight that you can
    complete 1 Repetition of
  • - normally represents the percent of your max.
  • Example-
  • 3x12 Bench Press _at_ 50 of 1RM

14
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

15
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

16
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

17
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 - having an excessive amount of body fat.

18
Obesity
  • Increases you chance of getting cancer
  • Decreases quality of life
  • Increases you 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

19
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.

20
Obesity
  • Can lead to serious back problems.

21
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.
22
When you become heavier, what effects does it
have on the body?
Breathing difficulties
Stroke
Kidney disorders
Pregnancy problems
Cancer and diabetes
High blood pressure
Shorter life expectancy
Heart disease
23
  • 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
  • List the three key factors to weight control.
  • Diet changing caloric intake.
  • Exercise changing caloric output.
  • A combination of diet and exercise.

24
  • To maintain your body weight, you must simply?
  • Your caloric intake should be the same as you
    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 wt. loss.
  • Positive caloric intake results in wt. gain.

25
  • What is meant by the long-haul approach?
  • Weight lost is usually longer lasting if it is
    gradual.
  • It is recommended that you lose no more than 1 or
    2 pounds per week.

26
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 images.
  • People suffering from anorexia nervosa can starve
    to death or die from severe vitamin and mineral
    deficiencies.

27
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.

28
Overeating
  • Overeating is also an eating disorder. This can
    be as dangerous as either of the other 2 previous
    disorders we talked about, especially in the long
    run.

29
Three Common Types of Stretching
  • A. STATIC STRETCHING IS 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 doesnt allow your muscles to tell you its
    stretched too far.

30
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)

31
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.

32
BENEFITS OF COOL-DOWN!!!!!!!
  • A. It helps to prevent blood from pooling in the
    muscles you were using.
  • B. If you do not cool-down, 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.

33
Other benefits of cooling-down!
  • After youve reached and maintained your heart
    rate level, it is important to recover gently.
  • The cool-down reduces the pulse. It returns the
    blood to the heart insufficient quantities to rid
    the muscles of lactic acid.
  • After practice is the most important time to
    increase flexibility.

34
Important Terms
  • Heart Rate- is the number of times your heart
    beats per minute. Usually between 60-80bpm.
  • Max Heart Rate- is the highest bpm it is
    recommended that your heart rate get to during an
    exercise session.
  • of Max Heart Rate- a range you should keep your
    heart rate during a particular exercise or
    program.

35
Important Terms
  • Resting Pulse- bpm when you are at rest.
  • VO2 Max- maximal amount of oxygen your body can
    absorb into the muscles. Athletes are constantly
    trying to increase their VO2 Max to perform at a
    higher level.
  • Stroke volume- the amount of blood pumped by each
    heart beat.
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