EFFECTS OF EFFECTS OF PHYSICAL PHYSICAL ACTIVITYACTIVITY

If we want to see the effects of our physical If we want to see the effects of our physical activity we should be consistent in our work activity we should be consistent in our work out. Exercises should be long enough and out. Exercises should be long enough and done in specified amount of time and with done in specified amount of time and with

certain intensity.certain intensity.

Just Just one hour per dayone hour per day of any physical of any physical exercises is enough for teenagers to elevate exercises is enough for teenagers to elevate

heartbeat and breath intake.heartbeat and breath intake.

If a teenager does some kind of physical If a teenager does some kind of physical activity day by day such as going to school activity day by day such as going to school by bike, 30 minutes of increased intensity by bike, 30 minutes of increased intensity

exercises are recommended. Those are only exercises are recommended. Those are only minimal requirements to maintain one’s minimal requirements to maintain one’s actual stamina. You must increase the actual stamina. You must increase the

amount of time of the exercises if you want amount of time of the exercises if you want to rise your stamina level.to rise your stamina level.

TEST OF PHYSICAL EFFICIENCY TEST OF PHYSICAL EFFICIENCY AND STAMINAAND STAMINA

Physical efficiency is defined as body’s capability to undergo hard and long-

lasting physical activity with simultaneous minimized level of fatigue.

There are a few factors that determine human physical efficiency:

Efficiency of energetic processes, oxygen to be precise,

supplies of energetic substitutes in the body,

fatigue tolerance,

efficiency of the organism to regenerate after the physical activity.

Physical efficiency develops in people up to age of 20. Over the age of 25 it

decreases itself if not kept at the same level. Physical activity helps young

people to develop and expand physical efficiency, and limits its decrease as

far as older people are concerned.

RULES OF THE TESTRULES OF THE TESTThis test is not very accurate. However, it This test is not very accurate. However, it

is relatively simple and easy to do, even is relatively simple and easy to do, even at home. What is needed to do this test at home. What is needed to do this test is to learn how to take the pulse at the is to learn how to take the pulse at the radial artery. The way we palpate it and radial artery. The way we palpate it and take it should be demonstrated by the take it should be demonstrated by the teacher. teacher.

PICTURE AND PULSE RATE PICTURE AND PULSE RATE TABLETABLE

The given picture and pulse rate table The given picture and pulse rate table should simplify the evaluation of pulse.should simplify the evaluation of pulse.

PULSE RATE

DATE

PULSE AT REST

PULSCE AFTER SQUATS

PULSE AFTER 1 MINUTE

PULSE AFTER 2 MINUTES

PULSE AFTER 3 MINUTES

Taking the pulse should take 15 seconds, not Taking the pulse should take 15 seconds, not 10, as it is easier to multiply by 4 than 6.10, as it is easier to multiply by 4 than 6.

The test consists in doing 30 squats in 1 The test consists in doing 30 squats in 1 minute ( squat per 2 seconds), and taking the minute ( squat per 2 seconds), and taking the pulse before the test, immediately after the pulse before the test, immediately after the test, and after 1, 2 and 3 minutes after the test, and after 1, 2 and 3 minutes after the test. The teacher must say „ready up” 5 test. The teacher must say „ready up” 5 seconds before the test, then „start”. After seconds before the test, then „start”. After 15 second he should say „stop”.15 second he should say „stop”.

EVALUATION OF RESULTSEVALUATION OF RESULTS

The teacher discusses the result of one of The teacher discusses the result of one of the students (volunteer) and the rest of the students (volunteer) and the rest of

the students do the evaluation by the students do the evaluation by themselves according to instruction given themselves according to instruction given

with the pulse rate table.with the pulse rate table.

PHYSICAL FUNCTION TESTPHYSICAL FUNCTION TESTPhysical functionPhysical function is understood as the is understood as the

biologic activity of the body. It depends on:biologic activity of the body. It depends on:Genetic factors,Genetic factors,environmental factors (physical and social),environmental factors (physical and social),lifestyle.lifestyle.Fitness does not necessarily need to be Fitness does not necessarily need to be

connected with major sport records. Person connected with major sport records. Person does not have to be physicaly well developed does not have to be physicaly well developed and still can reach considerable level of and still can reach considerable level of physical function in particular physcial physical function in particular physcial activity areas.activity areas.

TAKING THE TEST AND TAKING THE TEST AND EVALUATIONEVALUATION

In order to take the test students should be in pairs so to help each other In order to take the test students should be in pairs so to help each other

when the task dictates.when the task dictates.

Each try should be discussed and demonstrated. When the try is timed Each try should be discussed and demonstrated. When the try is timed

the teacher informs students when is start and stop, and also gives the the teacher informs students when is start and stop, and also gives the

infromation about the remaining time. Results of each try should be infromation about the remaining time. Results of each try should be

written down on paper. During the lesson the test of arms should not written down on paper. During the lesson the test of arms should not

be done as it would take too much time to prepare. Also the test of be done as it would take too much time to prepare. Also the test of

stamina cannot be done. Nevertheless, these tests should be discussed stamina cannot be done. Nevertheless, these tests should be discussed

and demonstrated. The students should do these tests at home.and demonstrated. The students should do these tests at home.

After the tries the teacher discusses the way of evaluation according to After the tries the teacher discusses the way of evaluation according to

the rules in the table with the decription of the whole test, given to the the rules in the table with the decription of the whole test, given to the

students in the beginning of the lesson.students in the beginning of the lesson.