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Understanding Warm-Up and Fitness Principles in Physical Education

This guide explores essential aspects of physical education, focusing on the importance of warm-up exercises, the principles of muscular strength, endurance, and power, as well as effective training strategies. It covers critical concepts like heart rate targets, types of exercise (aerobic vs. anaerobic), and nutrition's role in performance. You'll learn the definitions of key fitness terms, the principle of overload, and how to design a personalized training program. This comprehensive overview aims to enhance your knowledge of fitness and well-being.

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Understanding Warm-Up and Fitness Principles in Physical Education

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  1. Physical Education 11 Mr. White Room 235

  2. Warm Up • Why do we complete a warm-up? • 1) Generate heat in the muscles/body • 2) Prevent injury • 3) Exchange O2 between heart and lungs

  3. 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

  4. Definitions • 1 RM: maximum amount once • REP: single complete action • Set: group of reps • Rest: time b/w sets • I.E.: 3sets of 10 with 1 min. rest

  5. Muscular Strength • The amount of force a muscle can generate in a single contraction (1 RM) • Load 85-100% of 1RM • Reps 1-4 • Sets 4-8 • Rest 2-4 min

  6. Muscular Power • The combo of strength and speed. • Strength is ability to do work and speed is quickness of doing work • Load:70-80% of 1RM • Reps 5-8 • Sets 3-6 • Rest 1.5-2 min

  7. Muscular Endurance • The ability to resist muscular fatigue or ability to persist in physical activity • Load 50-70% 1RM • Reps 10-15 • Sets 2-4 • Rest 45-90 secs.

  8. Principle Of Overload • Increasing the demands on the body to make it stronger (overload). • Gradually increasing the weight, not too much as to cause injury.

  9. Training Areas • Shoulders: (deltoids) • Arms: (biceps/triceps) • Chest • Back • Legs • Abs • Core (lower back, abs, and hips)

  10. Exercises • Shoulders: Raises/Presses • Arms: Curls/Dips • Chest: Bench Press/Push-ups • Back: Rows/Pulldowns • Legs: Presses/Squats • Abs: Crunches

  11. Muscle and Joints • Muscle:meaty tissues surrounding bones • Tendon: soft tissues that anchor muscles to bones. • Ligament: strong, fibrous tissue which attaches one bone to another bone.

  12. R.I.C.E. • Rest: The first 24-48 hours after the injury • Ice: For the first 48 hours post-injury, ice the sprain or strain 20 minutes at a time every 3-4 hours. • Compress: Using a bandage, wrap the area overlapping the elastic wrap by one-half of the width of the wrap • Elevate: try to get it higher than your heart if possible.

  13. FITNESS • “The ability to carry out tasks with vigor and alertness, without undue fatigue” • Benefits of Fitness: • Control Weight/Fat, Diabetes, Reduce Stress, Prevent Heart Disease, and Maintain Flexibility

  14. Energy Systems • 2 Types: Anaerobic and Aerobic • Anaerobic means without oxygen • Aerobic means with oxygen

  15. Anaerobic • Energy system used for the first 10 seconds of high-speed or high resistance movements • I.E.: 50m sprint

  16. Aerobic • Involves prolonged endurance • Oxygen is needed and carbs and fat are used as fuel • Lungs and Heart are very important since fuel is being brought to the muscles • I.E.: Soccer • I.E. of both Tennis (serve/rally)

  17. F.I.T.T. Principle • F- Frequency (How Often) • I.- Intensity (How Hard) • T- Time (How Long) • T- Type (What-Weight Training)

  18. Program Design • Frequency- At least 3 days a week • Intensity- 70-80% RM (Power) • Time- 60 mins./day • Type- Weight Training (Cardio) • Muscle Areas: upper/lower body • 1 body part/day • 1 Exercise per body part/day

  19. NUTRITION • Nutrition plays role in: • Weight loss/gain • Increase in muscle tone • Increased cardiovascular exercise • Increase in muscle size and endurance

  20. Nutrition • Carbohydrates • Primary fuel source for the body • Used by all body tissue for energy to function • Two different types: simple/ complex • Simple: short term energy • Complex: long term energy

  21. Carbohydrates • Foods with Simple Carbs: • Cookies, pies, sweets, sugar cereals • Foods with Complex Carbs: • Rice, Pasta, whole-wheats, and brans

  22. Importance of Fat • Helps build tissue cells • Production of hormones (growth, testosterone) • Joint Lubrication • Brain function

  23. Fat • Foods with Fats: • Nuts, Seeds, Cheese, Milk • Meats, Butter, Egg Yolks, Fried Foods

  24. Proteins • Required for: • Metabolism • Blood Formation • Oxygen transport • Building muscle Tissue and Strength

  25. Proteins • Foods High in Proteins: • Skinless Chicken • Egg Whites • Fish • Low fat Milk and Dairy

  26. Daily Recommended Servings • Dairy: 3-4 • Breads and Cereals: 3-5(8) • Meat and Poultry: 2 • Fruits and Veggies: 4-5 (10)

  27. Calories • What is a Calorie? • Where we get our energy • The energy that is used when we exercise • 3500 = 1 pound

  28. What are Supplements? • Dietary supplements help maintain and improve their health. • Product intended to supplement the diet • Not represented as a conventional food or as a sole item of a meal or the diet • Contains at least one dietary ingredient

  29. Supplements • Vitamins • Protein Powder, Bars • Weight Gainer • NO2, NO Explode • Creatine

  30. 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

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