Physical Education 10

1. Physical Education 10 Mr. A. White Gymnasium/Room 142

2. Exercise 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.

3. Anatomy cont. • Function of Bones • Provide a framework for the attachment of muscles • Protect delicate organs • Produce blood cells • Store minerals (calcium) • Shock Absorption

4. Anatomy Bones cont. • Arm- Humerus, Radius and Ulna • Leg- Femur, Tibia, Fibula

5. Muscle 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.

6. 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.

7. 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.

8. Muscle Fiber

9. Making 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.

10. Making 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.

11. Making 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.

12. 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:

13. Muscles • Abdominals • Pectorals • Deltoids • Triceps • Biceps

14. Back 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

15. 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

16. 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

17. Personal 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

18. Benefits 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

19. Assignments • Research a Career in the Exercise Field • Find Education, Salary, Job Availability, Hours, and Why you chose

20. Components 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

21. Health Components of Fitness • 1) Flexibility • 2) Muscular Endurance • 3) Muscular Strength • 4) Cardiovascular Fitness • 5) Body Fat Composition

22. Flexibility • The range of possible movement at various joints • If you are inactive you can be inflexible • Simple test: Toe Touch • Test: Sit and Reach

23. Muscular Endurance • The ability to repeat muscle movement for a long period of time • Tests: Chin-ups, Flexed-arm hang, Push-ups, and Dips

24. Muscular Strength • The ability of a muscle group to apply a maximal force against a resistance one time. • Test: Dead Lift, Bench Press, Squat

25. Cardiovascular 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.

26. Aerobic • Aerobic exercises are those activities, which force the body to use large amounts of oxygenfor a sustained period of time. • Sustained means that the exercise should be done for aperiod of 15-30 minutes to get aerobic benefits. • Examples are: cycling, jogging, swimming, rope jumping, and aerobic dance

27. Anaerobic • Anaerobic exercises are done for a short period of 30-45 seconds + recovery. • Examples are: sprints, high jump, etc.

28. Body 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

29. Components of Fitness • SKILL RELATED FITNESS • components of physical fitness that contribute to the ability to successfully participate in sports

30. Skill Related Components of Fitness • 1. Agility • 2. Balance • 3. Power • 4. Reaction Time • 5. Coordination • 6. Speed

31. Agility • 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

32. Balance • 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

33. Power • 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

34. Reaction 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

35. Coordination • 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

36. Speed • The ability to cover a distance in a short time. • Short runs such as 40-yard, 50-yard and 100-yard dash

37. Nutrition • 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?

38. Nutrition • 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)

39. Nutrition • 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

40. Carbohydrates • 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.

41. Proteins • Proteins are primarily used to repair and build muscle tissue. • Food high in Protein: • Chicken, Fish, Hamburg, Steak

42. Fat • 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

43. Meals • 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

44. Servings • 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

45. Food 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.

46. Food 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

47. 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.…)

48. 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?

49. Test 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

50. 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.