Health-Optimizing Physical Education (H.O.P.E) PDF

Health- Optimizing Physical Education ( H.O.P.E)  Physical Education Instruction in the development and care of the body ranging from simple calisthenics exercises to a course of study providing training in hygiene, gymnastics and the performance and management of athletic...

Health- Optimizing Physical Education ( H.O.P.E)  Physical Education Instruction in the development and care of the body ranging from simple calisthenics exercises to a course of study providing training in hygiene, gymnastics and the performance and management of athletic games. Proper Etiquette and safety in the use of facilities and equipment 1. Take care in using facilities and equipment 2. Only use equipment that you already known how to use. 3. Be alert and aware the training area 4. In performing exercises and movement in general, practice good form first. 5. Bring back all equipment in place after use 6. Do not hug the equipment 7. Return the equipment properly, or leave the venue clean 8. check yourself- practice proper hygiene and clean 9. move on the double, do not loiter around the venue or hang on the equipment doing nothing 10. Remember to be nice, as a general rule.  Optimization of Energy System Energy comes from what we eat which are in the form of: 1. Carbohydrates- our muscles live and store carbohydrate in what is known as Glycogen. - is used as fuel by the body when it is broken down a glucose 2.Fat – it serves as insulation for the body to prevent heat loss. 3. Protein- used for the repair and growth of body tissue Health Behaviors, Health Risks factors, and Physical Activity ( PA) Health Behaviors: 1. Eating Behavior- proper nutrition, choice of food 2. Sleep- rest, sleep and relax 3. Stress management 4. Post –traumatic stress- caused by an unnaturally traumatic experiences, leading to the disruption of a person’s ability to cope and function effectively. Chronic stress- occurs someone experiences repeated and continuing demands that inhibit the person’s function. Health Risk factors: 1. Family history 2. cigarette smoking 3. hypertension ( high blood) 4. hypercholesterolemia ( high cholesterol count) 5. impaired fasting glucose levels (high blood sugar) 6. obesity 7. sedentary lifestyle ( Physical inactivity)  Physical Activity Performance - Directly related to eating behaviors, rest, sleep, and relaxation, stress management, and health risk factors.  How to Self assess health-related Fitness ( HRF) status? 1. Body composition ( Body Fat Percent)- refers to the ratio between lean body mass and fat body mass. 2. Muscular endurance- measures muscular strength 3. Cardio-respiratory endurance- response to submaximal workload heart rate, estimate maximal oxygen uptake, 4. Muscular strength- refers to the greatest amount of force that can be generated from a single maximal effort.( using of weights) 5. Flexibility- refers to the range of motion of a joint. How to set FITT goals based on training principles to achieve and/or maintain HRF. 1. OVERLOAD PRINCIPLE-relies on the premise that to improve, the muscles must produce work at a level that is higher than its regular workload. Frequency-refers to how often the exercise is done. Intensity- refers how hard the activity or exercise is. Time- refers to duration or how long the exercise will take. Type- refers to a kind of activity or exercise. 2. Progressive principle- means the body adapts to the initial over load, the overload must be adjusted and increase gradually. 3. recovery principle- adaptation to physical activity occurs gradually and naturally, but time must be allowed for the regenerate and build. 4. reversibility principle- all gains due to exercise will be lost if one does not continue exercise. 5. specificity principle- state that each form of the activity would produce different result. 6. variation principle- 7. individualization principle- 8. maintenance principle  How to observe personal safety protocol 1. Dehydration- loss of fluid occur in exercise through sweat, breath and urine. 2. Overexertion- form of any exercise greater than the capacity of a individual to handle. 3. Hypothermia- training in a cold environment , condition of low core body temperature. 4. Hyperthermia- heat illness- is a product of loosing too much water heating up because of exercises.  How to Organize Fitness event for a target health issue or concern 1. Identify a goal, target, or health issue to address. 2. Do your research 3. Identify a location or venue 4. Build your team  Designing a personal fitness plan 1. set a goal 2. Select activities health-related components of fitness a. Fun and interest b. Your current skill and fitness level c. Time and convenience d. Cost e. Special health need. 3. Set a target each of the activity ( FITT) 4. Set a system of mini Goals and rewards 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment