Eastside Physical Education

MUSCULAR FITNESS

MUSCULAR STRENGTH

The ability of a muscle group to apply a maximal force against a resistance one time

Example – Bench press max out

MUSCULAR ENDURANCE

The ability to repeat muscle movements over a period of time.

WEIGHT TRAINING MYTHS

MUSCLE-BOUND PHYSIQUE

People once believed that lifting would cause a person to lose their flexibility. *Remember to always stretch before an exercise program of any kind.

WEIGHT TRAINING IS NOT GOOD FOR FEMALES

Females will not build muscle mass

Estrogen is the female primary sex hormone, not testosterone.

Testosterone is the male sex hormone that builds muscle mass.

MUSCLE WILL TURN INTO FAT

This is not possible

Muscle is muscle and fat is fat.

They are two different types of tissue.

 

ATROPHY – wasting away or decrease in the size of the muscle through disuse.

TYPES OF SKELETAL MUSCLE FIBERS       Slow-twitch fibers   /   Fast-twitch fibers

SLO W-TWITCH FIBERS

Contract for long periods of time

Used for aerobic or endurance activities

Red in color due to large amount of blood flow

FAST-TWITCH FIBERS

Contract quickly allowing explosive muscular contractions

Used for anaerobic or strength activities

White in color

METHODS OF DEVELOPING MUSCULAR FITNESS    Isometric /  Isotonic /  Isokinetic

ISOMETRIC

Force is against a stationary object

Example – pushing against a wall

ISOTONIC

Weight is moved through a full range of motion.

Example – Free weights – barbell with plates on either end

ISOKINETIC

Resistance is adjusted to force.

Requires expensive machines

STRENGTH

Strength varies according to the angle of the joint

Strongest point – 90 degree angle

Weakest point – 180 degree angle

OVERLOAD PRINCIPLE
Applied to Muscular Strength and Endurance

FREQUENCY

How often you exercise.

Increase from 2 to 3 workouts per week

INTENSITY

How hard you exercise

Increase the amount of resistance or weight lifted

STRENGTH VS ENDURANCE

The primary difference between muscular strength and muscular endurance training is in the amount of weight and the number of times it is lifted.

TO GAIN MUSCULAR ENDURANCE

Lift light weight a lot of times

Lift 30 – 50% of maximum and do 12-20 reps

The resistance (intensity) should be low and the number of reps high

TO GAIN MUSCULAR STRENGTH

Lift heavy weights for few repetitions

Lift 60 – 90% of maximum and do 4 – 8 repetitions / set

The intensity should be high and the repetitions low

TIME

How long you exercise

Increase the number of repetitions or sets

Repetitions – the number of times the weight is lifted.

Set – a group of repetitions

PRINCIPLE OF PROGRESSION

Gradually increase the workload

Students should work toward muscular endurance training prior to strength work to:  prepare the body, lessen the chance for injury, and learn the correct techniques of lifting.

PRINCIPLE OF SPECIFICITY

You must do specific exercises to improve specific components of physical fitness in specific body parts.

Specificity can be obtained by isolating the muscle

Example – arm curls

CHAPTER 7

Cardiovascular Fitness

Cardiovascular Fitness – The body’s ability to continuously provide oxygen to the muscles as work is performed over an extended period of time.

Circulatory System – heart, blood, and blood vessels

Respiratory System – lungs and air passages

3 TYPES OF BLOOD VESSELS

Arteries – carry blood away from the heart

Capillaries – food and oxygen are delivered from the blood to the cells throughout the body.

Veins – carry blood to the heart.  Veins have one-way valves.

What is the role of muscles during circulation?

Blood is forced through the veins by contracting muscles.

When the muscle relaxes, valves keep the blood from flowing backward.

Keeps blood from pooling.

MONITORING THE HEART

Average heart rate:     Adults – 70 beats per minute     Children – 100 beats per minute

Pulse – The number of times the heart beats per minute.  Also referred to as heart rate.

The best locations for measuring pulse are:  1)  Neck and 2)  Wrist

HOW DO YOU DETERMINE PULSE / HEART RATE?

a. Count HR for 6 sec., then add a zero to the number of times the heart beats in 6

     seconds or multiply by 10. 

b. Count HR for 10 sec., then multiply the HR by 6.   (10 sec. X 6 = 60 sec. or 1 minute)

c. Count HR for 15 sec., then multiply the HR by 4. example:15 beats in 15 sec = 60 bpm

d. Count HR for 30 sec., then multiply the HR by 2. example:40 beats in 30 sec = 80 bpm

Factors affecting pulse rate

A. Exercise  b. Excitement  c.  Illness  d.  Body position

Resting heart rate -  Heart rate just after waking in the morning, before getting out of bed.

Recovery heart rate – Heart rate after exercise.

Should be: 5 minutes after exercise – 120 BPM   10 minutes after exercise – 100 BPM

Blood Pressure – Measure of blood force against the walls of the arteries.  Normal range – 120/80

The lower the blood pressure, the lower the risk of a heart attack.

Cardiovascular Disease is the leading cause of death in the US.

For every American that dies of cancer(2nd leading cause of death), 2 die of a heart-related illness.

RISK FACTORS

Controllable

1. Inactivity       2. obesity   3. high blood pressure  4.cholesterol   5. stress  6. smoking

Uncontrollable

7. Sex of individual      8. heredity     9. age

CARDIOVASCULAR BENEFITS OF EXERCISE

1. Active people have less heart disease and are less likely to die from heart attacks.
2. Active people tend to develop extra coronary arteries in the heart.
3. The heart muscle gets stronger.  This allows more blood to be pumped per beat.
4. Concentration, ability to cope with stress, and positive self-concept are improved.

TRAINING PRINCIPLES

1.  Principle of Overload – The various systems of the body will become stronger when

       increased demands (overload) are placed upon them.

3 Variables of Overload

• Frequency – at least 3 days/week
• Intensity – Your intensity may be determined by heart rate.  HR is an external sign of the heart’s condition.
• Time – You should maintain target heart rate for a minimum of 20 minutes.

    Intensity

• Maximum heart rate (MHR) – the maximum number of times your heart should ever beat.
• To determine Max HR:  subtract your age from 220.
• The intensity of your workout should be 50% – 85% of your maximum HR.

      Target heart rate zone – the range of 50%-85% of your max HR.  This is the

           level you want to exercise.

2.  Principle of Progression – Since the heart adjusts to the workload you place on it, the

        overload must be periodically increased for improvement to occur.

3.  Principle of Specificity –  You must do specific exercises to improve specific

           components of physical fitness in specific body parts.  Ex:  aerobic exercises for

           Cardiovascular fitness.

Aerobic – with oxygen.  Examples – jogging, dancing, swimming, soccer

Anaerobic – without oxygen.  Examples – sprinting, weight lifting

Flexibility – Ability to move body parts through a full range of motion.

 Joint – The place at which 2 joints meet.

 Joints of the Human Body

Hinge – elbow, knee, finger

Ball and Socket – hip, shoulder

Pivot – neck at the atlas and axis, lower arm when radius and ulna pivot around each other.

Gliding – wrist and ankles 

How is joint movement limited?

Soft tissues limit joint movement.  These tissues are:

Ligaments – they attach bone to bone

Tendons – they attach muscle to bone

Muscles – meaty tissues surrounding bones 

Why is flexibility important?

1. Reduces injuries
2. Prevents post-exercise pain
3. Reduces chance of low back pain
4. Helps relieve emotional tension
5. Needed in daily living
6. Increases range of motion
7. Prevents muscles from shortening

Types of Stretches

1.Static – slowly moving muscles to its stretching point and holding for 15 – 30 sec.

2. Dynamic – stretches done in a continuous, slow and controlled manner.

3. Ballistic – bouncing stretches

4. Isostatic – partner stretches

Principle of Overload applied to flexibility

Gradually increase overload by increasing:

1. Frequency – # of sessions per day or week.  Should be done at least 3 days/week, but daily is best.
2. Intensity – distance the muscle is stretched.
3. Time – amount of time the position is held or the # of repititions or sets.

Regardless of how you increase overload, remember to do so progressively.

Principle of Specificity applied to Flexibility

Stretching exercises will only improve flexibility in joints exercised.

Principle of Specificity applied to Flexibility

Flexibility is specific to each:

1. Individual
2. Joint
3. Sport

Flexibility Safety Precautions

1. Don’t do unsafe flexibility exercises.
2. Don’t do bouncing stretches.
3. Always use the principle of progression.
4. Never compare yourself with others.
5. Always stretch before workouts.

Homework - Bring royal blue shorts or warm-up pants and a gray t-shirt.

Tuesday, Wednesday, & Thursday - Use the Chapter 4 notes to complete your study sheet.  Study for test for                  Friday.  Return the notesheet on Friday and place in your folder.  Bring #pen or pencil for test on Friday.

Thursday - Return OCP log sheet on Friday.  Your assignment is to exercise after school at least 3 days per week for at least 20 minutes per exercise session.  Have a parent or coach sign your log sheet verifying you completed your homework.  This assignment will last 6 weeks and counts 2 test grades.

Friday - Return your Out of Class Participation log sheets.  Your assignment is to exercise after school at least 3 days per week for at least 20 minutes per exercise session.  Have a parent or coach sign your log sheet verifying you completed your homework.  This assignment will last 6 weeks and counts 2 test grades.

Friday – next Thursday - Exercise at least 3 days/week for at least 20 minutes and record your activties.

Exercising in Hot Weather:


HYPERTHERMIA – a reduction of body fluids or an increase in body temperature

3 Types of Heat Illnesses:


1. HEAT CRAMPS (least severe) – sudden cramping of the muscle caused by excessive loss of body fluid


2. HEAT EXHAUSTION – body condition usually caused by lack of fluid and excess heat.


3. HEAT STROKE (most severe) – a serious condition resulting from prolonged exposure to high temperature and the body’s inability to cool itself. This is a medical emergency. You don’t sweat and        cannot urinate.

Exercising in Cold Weather:


HYPOTHERMIA – an excessive decline in body temperature.


FROSTBITE – freezing of skin and underlying tissues

Always increase your warm up time when exercising in cold weather.

Common Injuries:


1. MUSCLE SORENESS – sore muscles


2. BLISTERS – an accumulation of fluid between layers of skin


3. SHIN SPLINTS – soreness on front of lower leg


4. STITCH-IN-THE-SIDE – pain in the side may occur when jogging.  The cause is not known.


5. SPRAINED ANKLE – treatment of a sprained ankle is to use the RICE method

R = rest


I = ice

C = compression


E = elevation 

These notes are used on the Chapter 4 test. Make sure you bring them to class to get back in your folder.

Homework – Bring royal blue shorts or warm-up pants and a gray t-shirt.

Tuesday & Wednesday – Use the Chapter 1 & 2 notes to complete your study sheet.  Study for test for                  Thursday.  Return the notesheet on Thursday and place in your folder.  Bring # 2 pencil for test on Thursday.

Thursday – Return OCP log sheet on Friday.  Your assignment is to exercise after school at least 3 days per week for at least 20 minutes per exercise session.  Have a parent or coach sign your log sheet verifying you completed your homework.  This assignment will last 6 weeks and counts 2 test grades.

Friday – Return your Out of Class Participation log sheets.  Your assignment is to exercise after school at least 3 days per week for at least 20 minutes per exercise session.  Have a parent or coach sign your log sheet verifying you completed your homework.  This assignment will last 6 weeks and counts 2 test grades.

Friday – next Thursday – Exercise at least 3 days/week for at least 20 minutes and record your activties.

Personal Fitness is a PERSONAL matter. One of the most important things that will help you to experience success in improving how you look and feel is your ATTITUDE.

PHYSICAL FITNESS – the ability to carry out daily tasks without undue fatigue, are able to handle emergency situations, and possess sufficient energy to enjoy leisure time activities.

9 Primary Health Risk Factors. The first 6 you can control. The last 3 you cannot control.

CONTROLLABLE
1. INACTIVITY 
2. OBESITY – having excessive deposits of fat in the body
3. HIGH BLOOD PRESSURE
4. CHOLESTEROL – a waxy fat-like substance found in cells
5. STRESS 
6. SMOKING

NON-CONTROLLABLE
7. GENDER – Male or Female
8. HEREDITY – characteristics inherited from your parents genes
9. AGE 

BENEFITS OF EXERCISE
1. IMPROVED APPEARANCE
2. IMPROVED BODY IMAGE – the way you see your physical self
3. IMPROVED SELF CONTROL
4. MORE ENJOYMENT OF LIFE
5. IMPROVED HEALTH
6. INCREASED MUSCULAR STRENGTH AND ENDURANCE
7. INCREASED LEVEL OF ENERGY
8. IMPROVED PHYSICAL PERFORMANCE
9. INCREASED SUCCESS IN SCHOOL AND WORK 
10. HELPS COPE WITH STRESS
11. SLEEP BETTER
12. INCREASED LIFE EXPECTANCY

You need to know the difference between these two:
HEART ATTACK – blocked artery in the heart
STROKE – blocked artery in the brain

AEROBIC EXERCISES – exercises which require your body to use oxygen.

2 DIVISIONS OF PHYSICAL FITNESS

1. SKILL-RELATED FITNESS – Factors which relate to the possibility of your becoming a good athlete.

2. HEALTH-RELATED FITNESS – Factors which relate to how well the systems of the body operate.

***All of this information will be on your test. You also need to make sure it gets on your note sheet as part of your folder grade. Should be an easy 100 for both