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Physical activity vs. exercise

Physical activity vs. exercise. P.E. 8/11/09. What is physical activity?. Anything that causes you to use energy A chore……raking leaves For fun……put put golf For exercise……full court basketball Health enhancing. Exercise is…. Designed to get you in shape Planned Purposeful

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Physical activity vs. exercise

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  1. Physical activity vs.exercise P.E. 8/11/09

  2. What is physical activity? • Anything that causes you to use energy • A chore……raking leaves • For fun……put put golf • For exercise……full court basketball • Health enhancing

  3. Exercise is…. • Designed to get you in shape • Planned • Purposeful • Health enhancing

  4. Benefits of fitness: • Looks • Meet emergencies • energy • risk of disease • self esteem • friendships • Work well in group situations • confidence

  5. Parts of fitness • 1)Health related fitness-helps you stay healthy • 2)Skill related fitness-helps you perform well in sports and activities that require certain skills

  6. Health related fitness • Cardiovascular endurance • Muscular endurance • Flexibility • Muscular strength • Body composition

  7. Section 2: risk

  8. What is risk? • Threat to health

  9. Health Risk factors: • Age • Heredity • Gender • Level of activity • Nutrition • Tobacco/drugs • Stress

  10. Check “yes” box if the risk applies to you; check if you can or cannot modify

  11. 3: safety

  12. Dehydration • Body fluid loss

  13. Risks associated w/ dehydration • Heat cramps-muscle spasms due to loss of salt and water through perspiration • Heat exhaustion-overheating of the body • Cold clammy skin • Weakness, headache, rapid pulse, dizziness, heavy sweating • Heatstroke-body cannot get rid of heat through sweating • High body temp • Rapid pulse • Loss of consciousness • Hot & dry skin

  14. Heat stress index • Measure of the effects of heat and humidity on the body

  15. Maintaining water balance • Water bottles

  16. Avoiding dehydration • Acclimatization- adaptation to weather • Fluid intake-sweat up to 3 liters/hr • Before, during, after!!! • Clothing- • Light colors • Loose • Sun block • Light weight • Limits- • Know thyself!!! • Check weather • Use your brains!!!

  17. Safety gear & clothing

  18. FOOTWEAR-HIGH TOP VS. LOW TOP

  19. HIGH TOP-ANKLE SUPPORT & CUSHIONING • LOW TOP-FLEXIBILITY

  20. TYPES OF FEET & ARCHES-WHICH LOOKS LIKE YOURS?

  21. STRIDE IRREGULARITIES Understanding your personal pronation type is crucial to choosing the proper running shoes http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html

  22. Normal pronation • outside part of heel makes initial contact w/ ground. • foot "rolls" inward, comes in complete contact with the ground • supports weight without any problem • rolling inward of foot distributes forces of impact • this movement is called "pronation," and it's critical to proper shock absorption. • At the end of the gait cycle, you push off evenly from the front of the foot. • http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html

  23. Overpronation • the foot rolls inward too much • shock isn't absorbed efficiently • front of foot pushes off ground using mainly the big toe and second toe, which then must do all the work • http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html

  24. Underpronation (SUPINATION) • Foot rolls out too much • impact concentrated on a smaller area of foot (the outside part), not distributed as efficiently • In the push-off phase, most of the work is done by the smaller toes on the outside of the foot • http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html

  25. Which pronation is this?

  26. Which pronation is this?

  27. OVERPRONATION & UNDERPRONATION CAN CAUSE INJURIES/ACHES

  28. COMMON INJURIES & TREATMENT

  29. MUSCLE INJURIES • CRAMP • SIDE STITCH • IMBALANCE OF MINERALS (ELECTROLYTES) • DRINK LESS SUGAR LOADED DRINKS • DRINK LESS CARBONATED DRINKS

  30. CONNECTIVE TISSUE INJURIES • TENDONS: CONNECT MUSCLES TO BONES • LIGAMENTS: CONECT BONES TO BONES • SHIN SPLINT-INFLAMATION OF TENDON OR MUSCLE IN LOWER LEG(TIBIA) • OVERUSE • IMPROPER FOOTWEAR • JOGGING ON HARD SURFACES • INCORRECT FORM

  31. CONNECTIVE TISSUE INJURIES • STRAIN: PULL OR RIP IN A MUSCLE OR TENDON • SPRAIN: TEAR OF A LIGAMENT

  32. TREATMENT FOR CONNECTIVE TISSUE INJURIES: • RICE FORMULA • R=REST • I=ICE-20 MIN ON 20 MIN OFF • C=COMPRESSION-WRAP • E=ELEVATE

  33. Cardiovascular Endurance(CARDIO-RESPIRATORY) • & working together For long periods of time

  34. Checking heart rate • RHR (RESTING HEART RATE) • HOW? • WHEN? • WHAT IS IT USED FOR?

  35. TARGET HEART RATE ZONE • “fat burning zone” • In this range you are burning the most fat

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