Eastside Physical Education

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

Joint – The place at which 2 bones 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.

CHAPTER 5

Principles of Training

PRINCIPLE OF OVERLOAD

The body will become stronger and function better if increased demands are placed upon it.

OVERLOAD – Milo of Crotona

• Legendary Milo of Crotona
• Famous athlete who increased his strength by lifting a small bull several times a week.
• As the calf grew, Milo became stronger, allowing him to lift more and more weight.
• Milo’s use of the overload principle made him the only person in the village to have his strength to lift a full size bull.

Principle of Overload

• There are 3 variables to accomplish the Principle of Overload.
• FIT = Frequency + Intensity + Time

Frequency

• Definition – is how often you exercise.
• Should be done at least 3 days/week.
• Must be performed regularly to reach and maintain fitness level.

Intensity

• Definition – is how hard you exercise.
• The faster the heart rate, the more intense the workout.
• Your intensity depends on your current fitness level.

Time

• Definition – is how long you exercise.
• Exercise should be done at least 20 – 60 minutes.
• As time increases, intensity decreases.

Activity 5 – 1 Worksheet on overload

2.A. Stretching further  -  I

B. Stretching more often – F

C. Running faster – I

D. Running a longer distance – T

E. Running 5 days/week instead of 3 – F

F. Increase number of sets – T

G. Making the heart beat faster – I

H. Increase the # of repetitions – T

I. Increase the amount of weight lifted – I

J. Increase the pace of your run – I

K. Hold the stretch longer – T

L. Lift weight 3 days/week instead of 2 – F

M. Play 2 games of racquetball instead of 1 – T

N. Play tennis 5 days/week instead of 3 – F

PRINCIPLE OF PROGRESSION

The workload must be progressively increased for improvement to occur.

Train, don’t strain.

PRINCIPLE OF SPECIFICITY

You must do specific exercises to improve body parts.

Example – flexibility or stretching doesn’t increase cardiovascular fitness. specific components of physical fitness in specific

CHAPTER 5

Principles of Training

PRINCIPLE OF OVERLOAD

The body will become stronger and function better if increased demands are placed upon it.

OVERLOAD – Milo of Crotona

• Legendary Milo of Crotona
• Famous athlete who increased his strength by lifting a small bull several times a week.
• As the calf grew, Milo became stronger, allowing him to lift more and more weight.
• Milo’s use of the overload principle made him the only person in the village to have his strength to lift a full size bull.

Principle of Overload

• There are 3 variables to accomplish the Principle of Overload.
• FIT = Frequency + Intensity + Time

Frequency

• Definition – is how often you exercise.
• Should be done at least 3 days/week.
• Must be performed regularly to reach and maintain fitness level.

Intensity

• Definition – is how hard you exercise.
• The faster the heart rate, the more intense the workout.
• Your intensity depends on your current fitness level.

Time

• Definition – is how long you exercise.
• Exercise should be done at least 20 – 60 minutes.
• As time increases, intensity decreases.

Activity 5 – 1 Worksheet on overload

2.A. Stretching further  -  I

B. Stretching more often – F

C. Running faster – I

D. Running a longer distance – T

E. Running 5 days/week instead of 3 – F

F. Increase number of sets – T

G. Making the heart beat faster – I

H. Increase the # of repetitions – T

I. Increase the amount of weight lifted – I

J. Increase the pace of your run – I

K. Hold the stretch longer – T

L. Lift weight 3 days/week instead of 2 – F

M. Play 2 games of racquetball instead of 1 – T

N. Play tennis 5 days/week instead of 3 – F

PRINCIPLE OF PROGRESSION

The workload must be progressively increased for improvement to occur.

Train, don’t strain.

PRINCIPLE OF SPECIFICITY

You must do specific exercises to improve body parts.

Example – flexibility or stretching doesn’t increase cardiovascular fitness. specific components of physical fitness in specific

CHAPTER 5

Principles of Training

PRINCIPLE OF OVERLOAD

The body will become stronger and function better if increased demands are placed upon it.

OVERLOAD – Milo of Crotona

• Legendary Milo of Crotona
• Famous athlete who increased his strength by lifting a small bull several times a week.
• As the calf grew, Milo became stronger, allowing him to lift more and more weight.
• Milo’s use of the overload principle made him the only person in the village to have his strength to lift a full size bull.

Principle of Overload

• There are 3 variables to accomplish the Principle of Overload.
• FIT = Frequency + Intensity + Time

Frequency

• Definition – is how often you exercise.
• Should be done at least 3 days/week.
• Must be performed regularly to reach and maintain fitness level.

Intensity

• Definition – is how hard you exercise.
• The faster the heart rate, the more intense the workout.
• Your intensity depends on your current fitness level.

Time

• Definition – is how long you exercise.
• Exercise should be done at least 20 – 60 minutes.
• As time increases, intensity decreases.

Activity 5 – 1 Worksheet on overload

2.A. Stretching further  -  I

B. Stretching more often – F

C. Running faster – I

D. Running a longer distance – T

E. Running 5 days/week instead of 3 – F

F. Increase number of sets – T

G. Making the heart beat faster – I

H. Increase the # of repetitions – T

I. Increase the amount of weight lifted – I

J. Increase the pace of your run – I

K. Hold the stretch longer – T

L. Lift weight 3 days/week instead of 2 – F

M. Play 2 games of racquetball instead of 1 – T

N. Play tennis 5 days/week instead of 3 – F

PRINCIPLE OF PROGRESSION

The workload must be progressively increased for improvement to occur.

Train, don’t strain.

PRINCIPLE OF SPECIFICITY

You must do specific exercises to improve body parts.

Example – flexibility or stretching doesn’t increase cardiovascular fitness. specific components of physical fitness in specific body parts.

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.

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.

HEALTH-RELATED COMPONENTS OF FITNESS

      Flexibility The range of movement in a joint.

TEST:  Sit & Reach

      Cardiovascular Fitness The ability of the heart, blood, blood vessels and the respiratory system to supply oxygen and fuel to the muscles during exercise.

TEST:  PACER or Mile run

      Muscular Strength – The ability of the muscles to exert a force one time

TEST:  push-ups

      Muscular Endurance – The ability to use muscles for a long period of time

TEST:  Curl-ups

      Body Composition – The ratio of fat to muscle, bone, and other tissues that compose your body.

TEST:  electrical impedance / tricep & calf skinfolds

SKILL-RELATED FITNESS

      Agility – Ability to change direction quickly.

TEST:  line hops & zig-zag

      Balance – Ability to keep an upright posture while either standing or moving.

TEST:  backhand hop

      Power – Ability to do strength performances at a rapid pace.

TEST:  vertical leap, high jump

      Reaction Time – The amount of time it takes to get moving once your senses signal you to move.

TEST:  yardstick drop, penny on the elbow

      Coordination n- The integration of eye, hand, and foot movements.

TEST:  double ball bounce, juggling

      Speed – The ability to cover a distance in a short time.

TEST:  50 yard dash, double heel click

***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