Transcript Physical Education

Physical Education
Final Exam
Review Session
The Five Fitness Components are:
Cardiovascular
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardiovascular is :
The ability of the circulatory and respiratory systems to
deliver oxygen and nutrients to the muscles for an
extended period of time.
– Aerobic activity – steady activity in which the heart can
supply all the oxygen the muscles need (ex. jogging,
walking, cycling, aerobics, swimming)
– Anaerobic activity – physical activity done in short, fast
bursts in which the heart cannot supply blood and oxygen
as fast as muscles use it (weight lifting, sprints, football,
volleyball)
– Fitness Tests – PACER, mile run
Muscular Strength is…
The ability of a muscle group to apply a
maximal force against a resistance one
time.
Muscular Endurance:
The ability of a muscle to perform
continued contractions.
Fitness tests: push-ups, curl-ups
Flexibility
The range of motion around a joint.
– Static – slow, maintained stretch
– Ballistic – bouncing stretch, places
individual at risk for injury
Fitness tests: sit & reach, trunk flexion,
shoulder flexion
Body Composition
The ratio of lean body mass (muscle,
bone, ligaments and tendons, etc.) to fat
mass in the body.
The 6 Skill Components:
Reaction time
Power
Balance
Coordination
Speed
Agility
Reaction time:
Time it takes to react to a particular
stimulus
Power:
Ability to perform a maximum effort in a
short amount of time.
Balance:
Ability to remain in control of body while in
different positions.
Coordination:
Ability to perform complex motor skills with
a degree of ease and grace.
Speed:
Ability to cover a short distance in as short
as time as possible.
Agility:
Ability to maintain speed while changing
directions.
Personal Fitness Principles:
Principle of Progression
Principle of Overload
– FITT
Principle of Specificity
Principle of Regularity
Principle of Progression:
The intensity and/or duration of exercise
must be gradually increased to improve
fitness.
Principle of Overload:
The work of each session must exceed normal
demands placed on the body in order to bring
out training effect.
Otherwise known as the FITT Principle
– Frequency
How often you exercise
– Intensity
How hard you exercise
– Time
How long you exercise
– Type
Type of exercise performed
Principle of Specificity:
Training must be geared toward specific
goals
– training is extraordinarily specific in its
effect, training for one muscle group or
movement pattern does not transfer to
other muscles groups or movement
patterns.
Principle of Regularity:
At least three balanced workouts a week
are necessary to maintain a desirable level
of fitness.
– “use it or lose it”
The Center for Disease Control
recommends that adolescents’ participate
in moderate to vigorous activity for 60
minutes daily.
FITT Principle
Frequency
– How often you exercise
Intensity
– How hard you exercise
Time
– How long you exercise
Type
– Type of exercise performed
Energy Balance:
the difference between the number of
calories (kilocalories) consumed and the
number of calories burned.
Intake vs. Output/Expenditure
– CALORIES PER POUND = 3,500
Types of Muscle Fibers:
Slow-twitch fibers – also known as red fibers because of the
amount of blood supply, are slow to contract but can maintain the
contraction for longer periods of time. These types of muscle fibers
are good for aerobic exercises and muscular endurance activities.
Intermediate-twitch fibers – are a combination of both slow-twitch
and fast-twitch fibers. These fibers are faster to contract than the
slow-twitch but slower than fast-twitch and fatigue happens much
more slowly than in the fast-twitch fibers.
Fast-twitch fibers – also known as white fibers and contract quickly
to allow explosive activity. These fibers are good for anaerobic
activity and muscular strength.
Methods of Developing Muscular
Fitness:
ISOMETRIC – resistance exercises that contract the muscle but do
not change the length of the muscle. Strength will be developed but
only at the angle in which the exercise is performed.
ISOTONIC – resistance exercises in which the muscle lengthens
and shortens through the full range of motion. Because you are
working through the full range of motion, the amount of weight lifted
is one that can be lifted at the weakest position.
ISOKINETIC – are used with specially designed machines – a cable
moves over an irregularly shaped cam allowing the resistance to
change through out the range of motion. The advantage to this is
that maximum resistance is provided at the stronger angles while
less resistance is provided at the weaker angles.
Target Heart Rate:
65-85 percent of the maximum heart rate, results in greatest
cardiovascular benefits from exercise.
Target heart rate zone is determined by the following formula:
220 – your age = maximum heart rate (MHR)
MHR – your resting heart rate* x .65 + RHR = lower limit of your
target heart rate zone
MHR – your resting heart rate* x .85 + RHR = upper limit of your
target heart rate zone
– *Resting heart rate is your heart rate taken after at least 30 minutes
of rest, best if taken right after waking in the morning before
getting out of bed.
Risk Factors:
Controllable:
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Smoking
Diet
Exercise
High blood pressure
Cholesterol levels
Uncontrollable:
– Age
– Heredity
– gender
Sportsmanship:
Treating your teammates, classmates and
those you play against like you would want
to be treated.
Being a gracious winner and a gracious
loser
Keeping the activity fair, respectful and fun
for all.
Review:
Thanks for taking the time to complete the
review.
If you know these terms and can apply
them – you will succeed.
Good Luck and have a safe, healthy and
physically active summer!