Lesson 2: Physical Activity and Safety

# LESSON 2 ## Intended Learning Outcomes: - Manifest understanding of the importance of safety in the environment and practices during physical activities - Interpret assessment results and established fitness goals ## Preparation - **Do’s and Don’t’s of Physical Activity for Safety Environment*...

# LESSON 2 ## Intended Learning Outcomes: - Manifest understanding of the importance of safety in the environment and practices during physical activities - Interpret assessment results and established fitness goals ## Preparation - **Do’s and Don’t’s of Physical Activity for Safety Environment** - Click this link to show the video: https://www.youtube.com/watch?v=iNxETz4R5YQ - After watching the video, list the necessary things to do to promote safety environment during physical activity. ## Finding My Pulse - I will need a stopwatch or digital watch with a second hand. My partner (or it could be you) takes time while I take my pulse. My pulse can be located at several places on my body. The 2 most common locations are the carotid and radial pulse. ### A. Carotid Pulse - Turn my head to one side - Feel the point at my neck where the large muscle and tendon stick out when my head is turned - Slide the fleshy part of your index and middle fingers along this tendon until you are on a level equal with your Adams apple. - Feel for the pulse. Read just the fingers if necessary - Do not press too hard because this might alter the pulse (slow it down) - Count the number of pulses felt for 60 seconds. This number represents your heart rate in beats per minute while you are at rest. - If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this by 4 - Remember however that is more accurate to take a full 60 second count if possible. - ***My heart rate while at rest (e.g., seated) is ____ beats per minute (bpm)*** ### B. Radial Pulse - Hold my left forearm out in front with my palm facing me - At the top portion of my forearm (nearest the thumb) where my wrist is slide the fleshy part of my index and middle fingers along until they are one inch from my wrist. - Feel for the pulse. Re-adjust the fingers if necessary. - Do not press too hard because this might alter the pulse (e.g. slow it down) - Count the number of pulses felt for 60 seconds. This number represents your heart rate in beats per minute while you are at rest. - If you are pressed for time, you may count the pulses for only 15 seconds. Multiply this by 4. - Remember however that it is more accurate to take a full 60second count if possible. ***My heart rate while at rest (e.g., seated) is ____ beats per minute (bpm)*** ## Presentation ### PAR-Q & YOU (Physical Activity Readiness Questionnaire (revised 2002) **Objective:** - The students will be oriented on the physical activity readiness questionnaire and required them to submit the duly accomplished form with the corresponding signatures especially the parents/guardians. - **Preparation:** PAR-Q form - **Presentation:** If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor. | QUESTIONS | YES | NO | |---|---|---| | Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? | | | | Do you feel pain in your chest when you do physical activity? | | | | In the past month, have you had chest pain when you were not doing physical activity? | | | | Do you lose your balance because of dizziness or do you ever lose consciousness? | | | | Do you have a bone or joint problem (for example, back knee or hip) that could be made worse by a change in your physical activity? | | | | Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? | | | | Do you know other reason why you should not do physical activity? | | | **Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO** If you answered: YES, to one or more questions you answered Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR--Q and which questions you answered YES. **You may be able to do any activity you want -as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice.** - Find out which community programs are safe and helpful for you. If you answered NO honestly to PAR--Q questions, you can be reasonably sure that you can: - Start becoming much more physically active -begin slowly and build up gradually. This is the safest and easiest way to go. - Take part in a fitness appraisal - this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. It is also highly recommended that you have your blood pressure evaluated. If your reading is over 144/94, talk with your doctor before you start becoming much more physically active. **Delay BECOMING MUCH MORE ACTIVE:** - If you are not feeling well because of a temporary illness such as a cold or a fever wait until you feel better; or - If you are or may be pregnant - talk to your doctor before you start becoming more active. **PLEASE NOTE:** If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan. **Informed Use of the PA&Q:** The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing this questionnaire, consult your doctor prior to physical activity. No changes permitted. You are encouraged to photocopy the PAR-Q but only if you use the entire form **NOTE:** If the PAR-Q is being given to a person before he or she participates in a physical activity program or a fitness appraisal, this section may be used for legal or administrative purposes. I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction. NAME ____________________ SIGNATURE: ____________________ SIGNATURE OF PARENT ____________________ DATE: ____________________ WITNESS: ____________________ ## F.I.T.T. PRINCIPLE - To know the amount of effort exerted during physical activity will be beneficial to you, the FITT formula should be kept in mind. FITT stands for: - Frequency (how often) - number of training sessions that are performed during a given period (usually one week) - Intensity (how hard)-an individual’s level of effort, compared with their maximal effort, which is usually expressed in a percentage - Time (how long) - duration of a work out (including warm-up and cool down) or the length of time spent in training - Type (kind of physical activity) - Changing from your usual activity does not necessarily mean changing everything in the FITT formula. ## Training Principles - This activity will prepare your body for physical activity. - **I. Objective:** To prepare oneself for physical activity using warm up and cool down exercises. - **Why should I warm up before any sports or exercise?** - Warm up enables me to increase my ability to perform more intensely by: - Increasing body temperature which allows me to increase the rate and force of my muscular contraction - Increasing my heart at and the blood flowing to my muscles and - Increasing the activation of my central nervous system (CNS) resulting in improved coordination, skill accuracy and reaction time. - General warm up exercises aim to achieve these effects and takes only 35 minutes. It is expected that you are breathing quite heavily at the end of this short routine: - Jog forward, backwards, sideways - Skipping crossovers - High knee and butt flicks - Progressive sprints (jog for 10 meters then sprint the next 20 meters) - Dynamic stretching exercises specifically prepare the muscles for active contraction. They also incorporate balance. However, they do not cause long term improvement in flexibility because of the short stretching time unlike the static stretching exercises which are performed after the sports or exercise proper. ### Dynamic Stretching Exercises - Knee hug and calf raise - Single leg dead lift - Lunge and Twist - Inch worm - **Specific warm up exercises refer to the skills that the sport requires such as lay up for basketball, dig pass for volleyball or for hand rally for table tennis. These skills enable you to perform or effectively in the training or game situation.** - **Static stretching is performed after the exercise or training session as a cool down routine. These exercises require you to hold or sustain your final stretched position in order to improve your flexibility.** - **Cool down returns the body to resting state and promotes effective recovery. It serves the following functions:** - Slowly decreases the heart rate and overall metabolism, both of which have been elevated during the workout - Reduces tendency toward fainting and dizziness by preventing the sudden pooling of blood in the leg and ensures adequate circulation to the skeletal muscles, heart and the brain and - Aids in preventing or relieving spasms or cramps in fatigued muscles through static stretching that also contributes to optimal flexibility improvements. ### Static Stretching exercises - **Hamstring stretch** - **Quadriceps stretch** - **Calf stretch** ## Practice - **Follow the presentation of the movement screen. (Video yourself performing the Dynamic Stretching Exercises and Static Stretching Exercises) 2-3 minutes performance.** ## Performance ### Assessment 1: - **Record your Resting Heart Rate (Carotid Pulse and Radial Pulse). (My heart rate while at rest (e.g., seated) is ___ beats in 1 minute (bpm))** - **PAR-Q and FMS Form must be filled up** - **Perform the Dynamic Stretching Exercises and Static Stretching Exercises with accompaniment (music) 2-3 minutes.** - **Record your Working Heart Rate (Carotid Pulse and Radial Pulse).** - **Note: Get your Working Heart Rate after performing the stretching exercises. (My Working Heart Rate is ___ beats in 1 minute).** - **Submit the video/outputs to the Google Classroom.** - **Teacher will rate your performance based on your video.**