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Effects of physical activity on heart rate during exercise: resting heart
rate, maintaining target heart rate, cool down.
Heat illnesses associated with fluid loss.
Participation in a variety of physical activities, including long term
benefits
Training principles of overload, progression and specificity.
Identify Health-related Components
Identify Skill-related Components
Health-related problems associated with low physical activities
Appropriate warm-up & cool-down techniques and reasons for using
them
Peer pressure
Safety procedures when engaging in activities of fitness
Preparing a log noting food intake, calories consumed & energy
expended
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1.
Find the radial pulse. This is also known as the pulse on the inside of
the wrist. Use the pads of two fingers. Place these just below the wrist
creases at the base of the thumb. Press lightly until you feel a pulse
(blood pulsing under your fingers). If necessary, move fingers around
until you feel the pulse.
2.
Find the carotid pulse. To feel a pulse on the side of the neck, place
two fingers, preferably your index and middle finger, in the hollow
between the windpipe and the large muscle in the neck. Press lightly
until you feel a pulse.
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HEAT CRAMPS: Heat cramps are the intermittent, involuntary
spasm of muscles that occur in an individual who is physically active
(for example, working or exercising) in hot or humid weather. They
are often associated with dehydration. Heat cramps usually affect the
major muscles that are being stressed in the hot environment. Most
often these are the thigh and leg (quadriceps, hamstrings,
gastrocnemius), the core muscles (abdominal wall and back) and the
arm muscles (biceps, triceps). Cool down with water and seek shade.
HEAT EXHAUSTION:
Is a heat-related illness that can occur after you've been exposed to high
temperatures for several days and have become dehydrated. Drink plenty of
water and seek shade.
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There are two types of heat exhaustion:
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Water depletion. Signs include excessive thirst, weakness, headache, and
loss of consciousness.
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Salt depletion. Signs include nausea and vomiting, frequent muscle
cramps, and dizziness.
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Although heat exhaustion isn't as serious as heat stroke, it isn't something
to be taken lightly. Without proper intervention, heat exhaustion can
progress to heat stroke, which can damage the brain and other vital
organs, and even cause death.
Heat Stroke (Most Serious)
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Heat stroke is the most serious form of heat injury and is a
medical emergency. If you suspect that someone has heat stroke
-- also known as sunstroke -- you should call 911 immediately
and render first aid until paramedics arrive.
Heat stroke can kill or cause damage to the brain and other
internal organs. Although heat stroke mainly affects people
over age 50, it also takes a toll on healthy young athletes.
Heat stroke often occurs as a progression from milder heatrelated illnesses such as heat cramps, heat syncope (fainting),
and heat exhaustion. But it can strike even if you have no
previous signs of heat injury.
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Overload is necessary in order to develop fitness in all exerciserelated fitness components: cardiorespiratory (aerobic) endurance,
muscular strength, muscular endurance and flexibility. According
to the principle of overload, a person must work (load) the body
in a higher manner than normal in order to improve fitness. For
improved cardiorespiratory endurance via walking, for example,
this means walking faster or farther or more times a week than
usual. Muscular strength and muscular endurance overload
means contracting the body’s muscles for a longer period of time,
or more frequently during the week, or adding weight to the
number of repetitions performed. Flexibility improvements
require stretching more often or holding individual stretches for
longer periods of time, or stretching beyond the usual point of
flexion or extension
Overload is a relative term, not meaning the same for all people.
A run around Green Lake may be overload for a beginning jogger,
too much overload for a sedentary person, or not enough of an
overload for an endurance runner.
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As a person’s fitness level improves, he or she
will need to make adjustments to the exercise
program if continued improvements are
desired. That is, what used to be overload may
no longer be sufficient. Frequency, Intensity,
Type and Time (“FITT Principle”) dedicated
toward the individual’s exercise program may
need to be changed for continued fitness
enhancement.
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The principle of specificity means only those body
parts, muscles or systems involved in a workout will
be the ones to experience training. For example, weight
training the upper body will lead to improvements in
arm, shoulder and back strength, but will probably not
allow improvements in the body’s ability to perform
squats or lunges—activities associated with lower body
strength. Similarly, if a person swims four times a
week to improve fitness, he or she will experience
gains in cardiorespiratory (aerobic) endurance, but will
not necessarily experience great flexibility benefits,
needed to improve performance in yoga class. For
example, if you wanted to improve your volleyball
serve with the training principle of specificity: Your
goal would be to serve an extra 20 serves per day.
1.
2.
3.
4.
5.
Muscle Endurance
Muscle Strength
Body Composition
Flexibility
Cardiorespiratory Endurance
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My
Mom
Bakes
Fruit
Cake
CRABS P
1.
2.
3.
4.
5.
6.
C oordination
R eaction Time
A gility
B alance
S peed
P ower
Health Related Components
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Acronym: My Mom Bakes Fruit Cake)
(M)uscular Endurance (long term)An activity such as swimming will work upper
body strength and cardiorespiratory endurance
along with muscular endurance where you
work the muscles nonstop for a long period of
time.
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(M)uscular Strength- Pushing against
resistance with a maximum amount of weight.
(Example Bench Press of maximum weight at 1
repetition.)
(B)ody Composition- In physical fitness, body
composition is used to describe the
percentages of fat, bone, water and muscle in
human bodies. Our body composition, as well
as our weight, determines leanness.
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(F)lexibility- The ability to move a joint its full
range of motion. (Example: Holding a static
stretch for a period of time will help increase
better flexibility)
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(C)ardiorespiratory Endurance (strong heart):
Increasing oxygen intake (lungs and breathing)
and increasing blood flow through activity will
allow you to have a strong heart and good
cardiorespiratory endurance. Examples:
Running/Jogging, biking, rollerblading,
swimming, etc.
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(C)oordination- the ability to use 2 or more
body movements smoothly and at the same
time. (Example would be speed stacking cups
or hopscotch: using hand and eye
coordination/ smoothly at the same time.)
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(R)eaction time- an action performed or a
feeling experienced in response to a situation
or event. (Example: Responding quickly to an
object being thrown in your direction and
having quick reflexes is an example of reaction
time)
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(A)gility- Moving quickly from one direction
to the other. (Example would be dribbling a
soccer ball quickly from one cone to another
back and forth using speed.)
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(B)alance- The ability to maintain and control
your body in various positions and
movements.
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(S)peed- The time it takes to move a certain
distance. (Move quickly)
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(P)ower- The ability to combine strength and
speed (explosiveness). Shot Put is a great
example of using power! Another example is
the Long Jump for the use of power!
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Reduce Your Risk of Cardiovascular Disease
Heart disease and stroke are two of the leading causes
of death in the United States. But following the
Guidelines and getting at least 150 minutes a week (2
hours and 30 minutes) of moderate-intensity aerobic
activity can put you at a lower risk for these diseases.
You can reduce your risk even further with more
physical activity. Regular physical activity can also
lower your blood pressure and improve your
cholesterol levels.
Regular physical activity can reduce your risk of
developing type 2 diabetes.
Improve your quality of life: the more physical
activity you do, the lower your risk of heart disease
and the stronger your heart will become.
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Warm Up- Importance of a warm-up is to get your blood flowing and heart rate active.
Muscles and joints need to be moving and warmed up before activity/exercise. NEVER
STRETCH A COLD MUSCLE!
Dynamic Warm-Up- is defined as a series of sport specific movements that are designed to
prepare the muscles for performance and are performed in a safe and controlled fashion. To
gain range of motion at your joints and fire up the muscles that you're going to use for that
day’s workout, you need to do mobility and activation drills (dynamic warm up). Example
would be knee huggers, glute kicks, high knees, hip flexor in and outs, arm swings, monster
walks, etc.
Static Stretch- is defined as elongating (stretching) a specific muscle/joint in a position for a
period of time (15-30seconds) for flexibility and injury prevention. This should be done after
a dynamic warm up and during the cool down process after a workout. (Never stretch a
COLD muscle. It should always be WARM (warmed up/or activated))
Cool Down Process
It’s important to slowly bring down the heart rate in high intensity workouts or activity.
Following up with stratic stretching is important to help prevent injury as well. NEVER
bend down or sit down immediately after the heart rate is super high from an intense
workout/activity.
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Peers influence your life, even if you don't realize it, just by
spending time with friends. You learn from them, and they learn
from you. It's only human nature to listen to and learn from other
people in your age group.
Peers can have a positive influence on each other. Maybe another
student in your science class taught you an easy way to remember
the planets in the solar system or someone on the soccer team
taught you a cool trick with the ball. You might admire a friend
who is always a good sport and try to be more like him or her.
Maybe you got others excited about your new favorite book, and
now everyone's reading it. These are examples of how peers
positively influence each other every day.
Sometimes peers influence each other in negative ways. For
example, a few kids in school might try to get you to cut class with
them, your soccer friend might try to convince you to be mean to
another player and never pass her the ball.
Friends are a big influence on peer pressure and have a positive
impact on your choices in life.
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Concept of Spatial Awareness: Arm Length
Apart
Safety techniques while staying active
Always know your surroundings.
Use appropriate equipment when necessary.
Safe learning environment
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Calories: A unit of Energy
Calorie intake and energy expenditure (burning calories)
Food log
Reading food labels
Food value: good or bad
KEY POINTS
Energy is needed by the body to stay alive, grow, keep warm and move
around.
Energy is provided by food and drink. It comes from the fat, carbohydrate,
and protein
Energy requirements vary from one individual to the next, depending on
factors such as age, sex, body composition and physical activity level.
Energy expenditure is the sum of the amount of energy expended while at
complete rest, the energy required to digest and absorb food and the energy
expended in physical activity.
To maintain body weight, it is necessary to balance the energy derived from
food with that expended in physical activity. To lose weight, energy
expenditure must exceed intake, and to gain weight, energy intake must
exceed expenditure.