Physical Education 10Physical Education 10

Mr. A. WhiteMr. A. White

Gymnasium/Room 142Gymnasium/Room 142

Exercise Science- AnatomyExercise Science- Anatomy

Bones

• There are 206 bones in the human body.

• Act’s as the body’s support system.

• Bone is a living tissue

• The bones are supplied with blood vessels.

Anatomy cont.Anatomy cont.

• Function of Bones

• Provide a framework for the attachment of muscles

• Protect delicate organs

• Produce blood cells

• Store minerals (calcium)

• Shock Absorption

Anatomy Bones cont.Anatomy Bones cont.

• Arm- Humerus, Radius and Ulna

• Leg- Femur, Tibia, Fibula

                     

Muscle FactsMuscle Facts

• Muscle does not reproduce easily

• You have approximately the same number of muscle cells as when you were a baby.

• Muscle increases in size.

• Muscles are always in a state of slight contraction.

• This is called muscle tone.

Human Anatomy Human Anatomy

• Muscles

• Muscle tissue is composed of long cylindrical cells.

• These cells form the fibers of a muscle.

• Muscle cells cannot partially contract.

• Over 400 muscles are associated with the bones of your body.

Muscles (cont.)Muscles (cont.)

• Many of these muscles work in opposite pairs. (ie. Bicep, Triceps)

• One member of the pair tightens and moves a bone in one direction.

• To return the bone to its original position, the second muscle must contract and pull the bone back.

• Muscle cells only contract and relax.

Muscle FiberMuscle Fiber

Making Muscles StrongerMaking Muscles Stronger

• Athletes exercise vigorously enough to have their muscle burn while they are exercising, which damages their muscles to cause soreness the next day.

• Repeating bouts of muscle damage, and then allowing enough time for recovery, make the muscle stronger so it can withstand higher loads and is more resistant to injury.

Making Muscles StrongerMaking Muscles Stronger

• Hard exercises damage muscle fibers.• After the muscle is damaged there is swelling,

soreness, increased blood flow to the injured fibers and increased fluid into the damaged area.

• The damaged muscle cells release tissue growth factors to heal the damaged muscle fibers, and if the athlete allows the muscle soreness to disappear before exercising intensely again, muscle fibers become larger and increase in number by splitting to form new fibers.

Making Muscles StrongerMaking Muscles Stronger

• If the athlete does not wait until the soreness goes away before exercising intensely again, the fibers can be torn.

• The athlete becomes injured and the muscles weaken.

• If the athlete exercises at low intensity during recovery, his/her muscles will become more fibrous and resistant to injury when he/she stresses their muscles with the next intense bout of exercise.

Pop Quiz

• How many bones in the human body?

• List 3 things bones do:

• What are the 3 main bones in the arm we discussed?

• What are the 3 main bones in the leg we discussed?

• Explain how muscles get stronger/bigger:

MusclesMuscles

• Abdominals

• Pectorals

• Deltoids

• Triceps

• Biceps

Back MusclesBack Muscles

• Traps- top of the shoulders and back of neck

• Lats- cover most of the back

• Glutes- Buttocks Muscles

• Hamstrings- Back of legs (top)

• Gastrocnemius- Calf muscle

Warm-Up

• Why do we complete a warm up?

• 1) To generate heat in the muscles

• 2) To prevent injury

• 3) To get the heart pumping and start rapid exchange of O2 in the blood with lungs

Heart Rate

• # of Beats Per Minute• Maximum Heart Rate: 220 – age• Target Heart Rate: 70% of Maximum

Heart Rate• Take pulse for 10 secs.• Multiply by 6.• Subtract it from 220• Multiply it by .7 to find target heart rate

Personal FitnessPersonal Fitness

• What affects your attitude toward physical fitness?

• Lack of athletic ability (don’t have to be a skilled person to be physically fit)

• Past experiences with youth sports• Heredity, large bones, larger

measurements• Media influence, society’s perception of

body appearance and shape

Benefits of ExerciseBenefits of Exercise

– Improved appearance, body image, health, self-control

– Improved physical performance– Sleep better– More enjoyment of life– Increased life expectancy and level of energy– Increased muscular strength & endurance– Increased success in your school work or job– Help cope with stress

AssignmentsAssignments

• Research a Career in the Exercise Field

• Find Education, Salary, Job Availability, Hours, and Why you chose

Components of FitnessComponents of Fitness

• HEALTH RELATED FITNESS

• component of physical fitness that contribute to the operation of the systems of the body

• is mostly influenced by a healthy lifestyle

Health Components of FitnessHealth Components of Fitness

• 1) Flexibility

• 2) Muscular Endurance

• 3) Muscular Strength

• 4) Cardiovascular Fitness

• 5) Body Fat Composition

FlexibilityFlexibility

• The range of possible movement at various joints

• If you are inactive you can be inflexible

• Simple test: Toe Touch

• Test: Sit and Reach

Muscular EnduranceMuscular Endurance

• The ability to repeat muscle movement for a long period of time

• Tests: Chin-ups, Flexed-arm hang, Push-ups, and Dips

Muscular StrengthMuscular Strength

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

• Test: Dead Lift, Bench Press, Squat

Cardiovascular FitnessCardiovascular Fitness

• The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise

• The best type of exercise for improving cardiovascular fitness is aerobic exercise.

AerobicAerobic

• Aerobic exercises are those activities, which force the body to use large amounts of oxygen for a sustained period of time.

• Sustained means that the exercise should be done for a period of 15-30 minutes to get aerobic benefits.

• Examples are: cycling, jogging, swimming, rope jumping, and aerobic dance

AnaerobicAnaerobic

• Anaerobic exercises are done for a short period of 30-45 seconds + recovery.

• Examples are: sprints, high jump, etc.

Body Fat CompositionBody Fat Composition

• The ratio of fat to muscle, bone, and other body tissues

• A certain amount of body fat is needed for good health.

• Extremely high or low amounts of body fat can cause health problems.

• Test: Hydrostatic (underwater weighing – most accurate), Skin folds (biceps, triceps, calf, sub scapular and iliac crest – 2mm of skin), Body Fat Scales

Components of FitnessComponents of Fitness

• SKILL RELATED FITNESS

• components of physical fitness that contribute to the ability to successfully participate in sports

Skill Related Components of Skill Related Components of FitnessFitness

• 1. Agility

• 2. Balance

• 3. Power

• 4. Reaction Time

• 5. Coordination

• 6. Speed

AgilityAgility

• The ability to change the position of your body and to control the movement of your whole body.

• Tests: Shuttle runs and Agility Ladder

• Many sports

BalanceBalance

• The ability to keep an upright posture while either standing still or moving.

• Test: headstands, handstands, walking on a balance beam, and standing on one foot

• Ice skating, skiing, surfing, and gymnastics

PowerPower

• The ability to perform with strength at a rapid pace. The Combination of Strength and Speed

• Test: Vertical Jump, and Standing Long Jump

• Football, Swimming, Shot Put, Discus, and High Jump

Reaction TimeReaction Time

• The amount of time it takes to start a movement once your senses signal the need to move.

• Test: Yardstick

• Track, Swimming, Ping Pong, and Karate

CoordinationCoordination

• The integration of eye, hand, and foot movements.

• Test: Ball toss against the wall • (Similar to conditioning and practice drills

used in various sports. Examples are dribbling and shooting in basketball, place kicking and punting in football and dribbling in soccer.)

• Tennis, Golf and Basketball

SpeedSpeed

• The ability to cover a distance in a short time.

• Short runs such as 40-yard, 50-yard and 100-yard dash

NutritionNutrition

• Hungry? What would you eat?

• Pizza with Pop or Chocolate Milk

• Fries, Burger, and Pop

• Whole Wheat Pasta, Chicken Breast, Milk

• KFC

• Is all Fast Food Bad?

• Can you eat fast food and still eat healthy?

NutritionNutrition

• Q? What does “Eating Healthy” mean?

• A: Getting the proper servings from each Food Group.

• Fruits/Vegetables: 4-5 (10)

• Meat/Alternatives: 2-3

• Dairy: 3-4

• Breads and Cereals: 3-5 (8)

NutritionNutrition

• Q? Why should we make healthy choices?

• A: Factor in Weight loss and gain

• Get Vitamins and Minerals we need

• Reduce fat and sugar intake

• Increased cardiovascular exercise

• Increase in muscle tone and endurance

CarbohydratesCarbohydrates

• The primary energy source for the body.

• Used first from foods for energy.

• Made up of Sugar, Starch, and Fiber.

• Q? What are some foods high in Carbs?

• Pastas, Breads, Cereals, Sugary Snacks.

ProteinsProteins

• Proteins are primarily used to repair and build muscle tissue.

• Food high in Protein:

• Chicken, Fish, Hamburg, Steak

FatFat

• Fat is required as a concentrated energy source for our muscles.

• Stored by the body until needed.• Helps build tissue cells• Brain function • Foods High in Fat:• Nuts, Seeds, Fish, Milk,• Fried Foods, Butter, Some Meats

MealsMeals

• Oatmeal with an apple, 4 eggs, banana, Protein Shake, OJ

• Can of Tuna, Protein Shake, Trail Mix• WW Rice, Veggies, Chicken Breast• Apple, Protein Shake• Protein Shake• Chicken, Veggies, Sweet Potato• Crackers with Peanut Butter

ServingsServings

• Meats (6): Eggs, 2 Chicken Breasts, Nuts, Tuna, PB, Protein Shakes

• Fruits n Veggies (7):(Banana, 2 Apples, OJ, 2 Servings Veggies, Potato)

• Dairy (2): 2 Cups of Milk

• Breads (5): 2 Oatmeal, 2 Rice, Crackers

Food Group AssignmentFood Group Assignment

• Write down everything you ate in one day:

• Make 4 charts, 1 for each food group.

• Find out how many servings of each food you should have in 1 day.

• Write down how many servings you had of each food group.

• What food groups did you reach the DRI?

• Create 3 Meals that contain all 4 food groups.

Food Chart AssignmentFood Chart Assignment

• Research Assignments

• Carbohydrates, Fat, Calories, Protein, Vitamins and Minerals

• Where they are found, what they are used for, and the Daily Recommended Intake

Fitness Goal Assignment Fitness Goal Assignment

•  What was your goal? (Example: to make stage 10 on beep test) 

• Where were you at when you started? (Example- stage 6 on beep test)

• What did you do to reach your goal? (Example: Ran beep test in class ran outside trained with another team etc.…)

Fitness Goal Assignment Fitness Goal Assignment

• How did you keep track of your goal? Draw or include an example of how you will keep track. (chart, graph, calendar)

• Did you reach your goal too fast? What did you do?

Test ReviewTest Review

• The functions of bones

• Label the basic bones and muscles

• How you can make muscles bigger/stronger

• Benefits of exercise

• Define health related fitness

• List and explain the components of health related fitness with an example of each

Test Review (cont.)Test Review (cont.)

• The difference between aerobic and anaerobic

• Define skill related fitness

• List and explain the components of skill related fitness with an example of each

• The four food groups and servings

• Explain and give examples of Fat, Carbs, Protein, Vitamins, and Minerals.

Snacks or Smoothies?Snacks or Smoothies?

• Would you rather have a variety of “healthier” choices to snack on

• Or

• Would you rather make “healthy” smoothies

FITT PrincipleFITT Principle

• FITT stands for the four elements of any good training plan

Frequency

Intensity

Time

Type of activity

Frequency

• An exercise’s frequency is simply how often you do it.

• There will be gains after a single exercise session, but to continue to build your fitness takes some for of regular, energetic activity (about 3 x’s a week ↑)

Intensity

• The intensity if an exercise is a measure of how hard you are working while you are doing it.

• How can we measure this?

Intensity

Measuring Intensity

Cardiorespiratory system(heart & lungs)

→ based on heart rate

Muscles→ based on how much

weight a given setof muscles can lift

with proper technique

Time

• For aerobic benefits, it is best to spend at least 20 minutes of continuous activity (i.e. walking, jogging, skiing).

• Note: The duration of an activity will depend on the intensity, your goals, and how much time you have available.

Type

• Most experts recommend a training program that includes a variety of activities.

(Note: Unless training for a specific type of activity or sport.)

• Variety prevents boredom and helps you to stay motivated.

Overload

• Overload refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness.

Progression

• Progression is the way in which an individual should increase the load. It is a gradual increase either in frequency, intensity, or time or a combination of all three components.

Injuries

• COMMON INJURIES

• 1. SORENESS

• Small muscle torn (lactic acid)

• 12-24 hrs. following exercise which usually last 1-2 days

• Treatment: light massage, mild exercise, easy static stretching

Injuries

• 2. BLISTER

• localized problem resulting form friction creating heat, tissue damage and fluid accumulation between layers of skin (clear and bloody)

• Treatment: antiseptic (spray or suave) and cover tight.

Injuries

• 3. SHIN SPLINTS

• inflammation of membrane connective tissue on the front of the lower leg

• overuse syndrome (too much too quickly)

• Treatment: ice, tape, elevate, rest

Injuries

• 4. STITCH• lactic acid around the diaphragm.

Pressure is slow.• Caused by faulty breathing, reduced blood

flow to area• Sometimes happens to people starting a

jogging program• Treatment: apply pressure to area, stretch

to opposite side, and breathe deeply

Injuries

• 5. SPRAIN

• Injury to ligaments surrounding a joint or to the capsule-like sac surrounding a joint

• Treatment: ice, elevate, x-ray and stop the activity

LeadershipLeadership

• The position or function of a leader

• The ability to lead

• An act or instance of leading; guidance; direction

Leadership

• Characteristics of a Good Leader:

• Motivate People Toward a Goal

• Good Communication

• Well Organized

• Understand Group Needs

• Sets a Positive Example

• Respected

AssignmentAssignment

• Write a least a half page (2 paragraphs) about a time you were in a leadership role.

• Explain your role and tasks, how you handled the situation, any conflicts, and how you felt you did.

Archery

• 1. Stance 7. Anchor

• 2. Nock 8. Aim

• 3. Shooting Hand Set 9. Shot Set-Up

• 4. Bow Hand Set 10. Release

• 5. Pre-Draw 11. Follow Through

• 6. Draw

Archery (cont)

• 2 whistles- Get Bow

• 1 whistle- Range is Open

• 3 whistles- Get Arrows

• 5 Whistles- PUT DOWN EQUIPMENT

• RETURN TO WAITING LINE!

Leave No Trace

• Plan Ahead and Prepare• Know the regulations & special concerns

for the area you will be visiting• Prepare for all weather, hazards and

emergencies• Traveling in small groups are better

when possible• Use of a map & compass to eliminate the

use of natural material

Leave No Trace

• Travel and Camp on Durable Surfaces

• Durable surfaces include: trails, campsites, rock, gravel dry grasses or snow

• Keep campsites small & away from water & trails

• Good campsites are found, not made

Leave No Trace

• Respect Wildlife

• Learn about sensitive & endangered species in the area you are traveling

• Observe wildlife from a distance

• Never feed wild animals

• Store supplies & trash securely

• Avoid wildlife during sensitive timing: mating, nesting, raising young

Leave No Trace

• Waste Disposal• Pack it in, pack it out – inspect your campsite &

rest area• Clean up after yourselves & others• Deposit human waste in cat holes, cover &

disguise when finished• Do not burn garbage as it seldom burns

completely• Wash away from streams, lakes & be sure to

use biodegradable soap & scatter strained dishwater

Leave No Trace

• Minimize Campfire Impacts

• Consider using a stove for cooking & candle lantern for light

• If using a campfire be sure to follow Wilderness Area standards

Leave No Trace

• Leave what you find• Examine but do not touch• Berries & plants should be left to feed wildlife,

but if you choose to gather keep your harvest minimal

• Leave natural objects as you found them & return sites to their natural condition before traveling on

• Avoid introducing or transporting non-native plants or animals

Leave No Trace

• Be considerate of Other Visitors

• Respect others & protect their experience

• Be courteous, yielding to others & take rest breaks, along with camping away from trails & other travelers

• Avoid loud noises & let nature’s sounds triumph

AssignmentsAssignments

• Build A Camp

• Prepare plan- Set-Up, Take-Down, Clean-Up, Materials, Water, Roles, Tasks, Safety Concerns, and Meal