Phys-Ed Exam Notes PDF

Phys-Ed Exam Notes P3 Things to Cover: 1.​ Healthy Active Living (textbook work) 2.​ Anatomy - the muscular system; the skeletal system 3.​ Brief History of HIIT 4.​ Yoga 5.​ Pilates Review 6.​ Movement Assignment - Components of a Warm-Up; Why warm up? Healthy Active...

Phys-Ed Exam Notes P3 Things to Cover: 1.​ Healthy Active Living (textbook work) 2.​ Anatomy - the muscular system; the skeletal system 3.​ Brief History of HIIT 4.​ Yoga 5.​ Pilates Review 6.​ Movement Assignment - Components of a Warm-Up; Why warm up? Healthy Active Living (textbook work): Health Related Skill related -​ Body composition -​ Agility -​ Cardiorespiratory Capacity -​ Power -​ Flexibility -​ Balance -​ Muscular endurance -​ Reaction Time -​ Muscular strength -​ Coordination -​ Speed Health Related: 1.​ Body composition -​ Physically fit people have high muscle mass and bone density. -​ Men have 5-25% body fat, while women have 8-30% -​ Body Mass Index (BMI) is a common but imperfect fitness measure, lacking insight into fat distribution and not considering race, gender, or age. BMI Flaws Despite its flaws, BMI serves as a useful BMI Chart: starting point for assessing obesity-related health risks. 2.​ Cardiorespiratory Fitness -​ Physical Fitness Impact on Oxygen Delivery -​ Heart, lungs, and blood vessels efficiently deliver oxygen and nutrients. -​ Fit individuals have higher ventilatory and anaerobic thresholds.  3.​ Flexibility -​ Range of motion available in a specific joint. -​ Limits range of motion, affecting everyday functions later in life. 4.​ Muscular Endurance -​ Ability of a muscle to exert itself repeatedly. -​ A fit person can perform movements longer. 5.​ Muscular Strength -​ Exerting force can limit daily chores and activities. -​ The ability to exert an external force or lift/move a heavy object. Skill Rated: 1.​ Agility -​ Ability to rapidly and accurately change direction of the entire body in space 2.​ Power -​ The ability to exert a force at a fast rate -​ This is the combination of muscular strength and speed. 3.​ Balance -​ Static Balance- ability to maintain equilibrium while stationary -​ Dynamic Balance- ability to maintain equilibrium while moving 4.​ Reaction Time -​ The time elapsed between the stimulus/stimulation and the beginning of the reaction to the stimulus 5.​ Coordinate -​ Ability to use senses with the body to perform motor tasks smoothly and accurately 6.​ Speed - The ability to perform a movement in a short time period Training - It is a process that makes the human body more efficient. In physical activity, people aim to enhance their fitness through training, such as running faster, shooting a basketball better, or lifting heavier weights. The changes from training vary based on individual goals, from looking good to being an Olympic athlete. Training methods are like recipes; there are many ways to make chocolate chip cookies! The F.I.T.T Principle The F.I.T.T. principle captures the four basic building blocks of any exercise plan: -​ Frequency -​ Intensity -​ Type -​ Time Frequency- The amount of time you exercise each week Intensity- Improvement in your fitness level depends on the effort you put into your workout. Weight training intensity should use repetition maximums. To improve your cardiovascular system, work within your Target Heart Rate Zone, which is 60% - 90% of your Maximal Heart Rate. Target Heart Rate Zone 60%- 90% of your Maximal Heart Rate(MHR) Maximal Heart Rate = 220 - your age For example, Maddy is 16. MHR = 220 - 16 = 204 beats per minute(bpm) THR of 60% = 122.4 bpm THR of 90% = 183.6 bpm Type- The activity you choose should match your training goal. For overall fitness, pick activities that use many muscles, like jogging for cardiovascular health. For flexibility, select warm-ups and positions that stretch your muscles. Time- Exercise must be maintained for 20-60 minutes to benefit the body. Low fitness level: 20 mins. High fitness level: 60 mins. Anatomy - the muscular system; the skeletal system: Skeletal System -​ The skeletal system consists of all the bones and joints in the body. -​ Each bone is a living organ made of cells, proteins, and minerals. -​ The skeleton supports and protects soft tissues and provides attachment points for muscles, enabling movement. -​ It also produces new blood cells in red bone marrow and stores calcium, iron, and fat. In humans, there are 206 bones, making up 30-40% of body mass. -​ Bones are made of a non-living matrix and include water, collagen, and minerals. -​ They are connected by ligaments and covered by a membrane called the periosteum, which has bone-forming cells.​ These bones are arranged into two major divisions: the axial skeleton, (head, neck, back and chest) and the appendicular skeleton (everything else). The axial skeleton runs along the body’s midline axis and is made up of 80 bones in the following regions: ​ Skull ​ Hyoid ​ Auditory ossicles ​ Ribs ​ Sternum ​ Vertebral column The appendicular skeleton is made up of 126 bones in the following regions: ​ Upper limbs ​ Lower limbs ​ Pelvic girdle ​ Pectoral (shoulder) girdle Twenty-six vertebrae form the vertebral column of the human body. They are named by region: ​ Cervical (neck) - 7 vertebrae ​ Thoracic (chest) - 12 vertebrae ​ Lumbar (lower back) - 5 vertebrae ​ Sacrum - 1 vertebra (5 fused bones) ​ Coccyx (tailbone) - 1 vertebrae (4 fused bones) Each vertebra, except for the sacrum and coccyx, is named using the first letter of its region and its position from top to bottom. For instance, T1 is the highest thoracic vertebra, while T12 is the lowest. Living bone cells are located on the edges and in small cavities within the bone matrix. Despite being a small part of the total bone mass, they play important roles in the skeletal system.The bone cells allow bones to: ​ Grow and develop ​ Be repaired following an injury or daily wear ​ Be broken down to release their stored minerals. The skeletal system’s main function is to provide support for the body. For example, the spinal column provides support for the head and torso. The legs, on the other hand, support and bear the weight of the upper body while a person stands. But the skeletal system has several additional functions, including: ​ Protecting internal organs from injury. For example, the skull protects the brain, while the thoracic cage protects the heart and lungs. ​ Allowing for movement. Muscles attach to bones through tendons. This connection allows the body to move in many different ways. ​ Producing blood cells. The soft, red, bone marrow inside of many bones produces red blood cells, white blood cells, and platelets. ​ Storing minerals and nutrients. Bones can store and release minerals, including calcium and phosphorus, which are important for many bodily functions. Additionally, soft, yellow bone marrow also known as adipose (fat) tissue that can be used as energy can be found in this part of the bone marrow. Muscular System ​ Muscles make up nearly 50% of our body weight. When they work, they contract, becoming short and thick, which pulls on bones and causes movement. Most muscles operate in pairs: when one set works, the other rests. For instance, when the bicep contracts, the triceps relax. The muscular system, with about 700 muscles, is essential for body movement and also helps move substances in the heart and digestive organs. Types of Muscular Tissue * Voluntary Muscles (Striated Muscle) – The muscles in our arms, legs, and neck are examples of voluntary muscles, which we can control. Skeletal muscle is the only type of voluntary muscle in the body, and it helps us perform actions like speaking, walking, or writing. These muscles contract to move body parts closer to the bones they attach to. They connect to bones through strong bands called tendons, while ligaments connect bones to other bones. * Involuntary Muscles (Smooth Muscle) – The nervous system manages involuntary muscles, which are called visceral muscles. These muscles are found in organs like the stomach and intestines and help move substances through them. Known as smooth muscle, they have a uniform look under a microscope and cannot be controlled consciously, unlike other muscle types. * Cardiac Muscle - Cardiac muscle is the third type of muscle found only in the heart, responsible for pumping blood. It is involuntary, functioning without conscious control. It can self-stimulate and is known as autorhythmic, with a natural pacemaker that controls contraction. Cardiac muscle tissue cells are striated, showing light and dark stripes under a microscope due to the arrangement of protein fibers. They form a branched network in the heart, indicating strength. Functions of Muscle Tissue 1.​ The main function of the muscular system is movement. Muscles are the only tissue in the body that has the ability to contract and therefore move the other parts of the body. Related to the function of movement is the muscular system’s second function: the maintenance of posture and body position. Muscles often contract to hold the body still or in a particular position rather than to cause movement. The muscles responsible for the body’s posture have the greatest endurance of all muscles in the body—they hold up the body throughout the day without becoming tired. 2.​ Another function related to movement is the movement of substances inside the body. The cardiac and visceral muscles are primarily responsible for transporting substances like blood or food from one part of the body to another and removing waste. 3.​ The final function of muscle tissue is the generation of body heat. As a result of the high metabolic rate of contracting muscle, our muscular system produces a great deal of waste heat. Many small muscle contractions within the body produce our natural body heat. When we exert ourselves more than normal, the extra muscle contractions lead to a rise in body temperature and eventually to sweating. Skeletal System Introduction Skeletal System | Human Skeleton https://www.youtube.com/watch?v=WdCRrcfan44 - The Bones Song Muscular System Introduction THE MUSCLES SONG (Learn in 3 Minutes!) - The Muscles Song Brief History of HIIT: -​ Study the test Yoga: -​ Yoga has several benefits for beginners. It can help reduce stress by activating the body's parasympathetic nervous system, which promotes relaxation. Breathing techniques and poses, such as child’s pose and savasana, encourage this response, helping to balance the effects of daily stressors. Stress releases cortisol, which can lead to fatigue and health issues. Yoga helps manage stress levels. -​ In a yoga class, a fast-paced session raises the heart rate and stimulates the sympathetic nervous system. By the end of the class, resting in Savasana allows the body to relax and the emotional state to settle, using breathing techniques that activate the parasympathetic nervous system. -​ Yoga can also alleviate anxiety. Practicing yoga improves awareness of anxiety and teaches ways to cope with it. Slowing down the breath and being mindful of the body can reduce anxiety symptoms effectively. -​ Yoga helps in building strength and fitness. As a bodyweight exercise, it sculpts muscles and strengthens the entire body evenly, unlike traditional strength training, which often targets specific areas. -​ For beginners, the best yoga style is one that encourages continued practice. Hatha Yoga, characterized by held poses and breath work, is recommended for those starting out. Iyengar yoga is also good, as its steady pace allows for detailed guidance from instructors. For a calmer experience, Yin yoga provides a slow practice where poses are held for extended periods, supporting relaxation. -​ Frequency of practice depends on personal commitments, but starting with two to three times a week is advisable. As understanding of yoga deepens, it can extend beyond classes to moments of breathing and gentle movement. -​ To start yoga at home, in-person classes are ideal but not always possible. Many teachers offer online classes, and YouTube can be useful. Having a yoga mat and props like blocks can enhance comfort, but household items can serve in their place. Practicing at home allows for flexible, short sessions and fosters a deeper connection between body and mind, leading to a more harmonious lifestyle. -​ Study the tests Pilates Review: -​ Look at videos -​ Learn all the poses -​ Study the tests Movement Assignment - Components of a Warm-Up; Why warm up?: Components of a Warm Up include: 1. Dynamic Stretching: Important for increasing blood flow and lubricating joints. 2. Cardio: Raise the heart rate gradually, with activities like running, jumping jacks, or burpees starting after warming up. 3. Isolations/Joint Mobility: Gently mobilize joints to ensure they have plenty of synovial fluid for smooth movement. 4. Strength Training/Movements: Use resistance to build strength and endurance in muscles. 5. Cool Down - Stretching: Perform static stretches after warming up to enhance muscle flexibility and prevent injury. Why Warm Up? During low activity, blood flow to muscles is low. After 10 to 12 minutes of exercise, blood flow increases to 70%-75%, improving muscle temperature and oxygen release for better performance. Warming up helps your body prepare for exercise, by gradually increasing the heart rate. A warm-up serves two major purposes: Enhance performance and prevent injury which can lead to longer life ability to be physically active.