PE-1-NOTES PDF

: Aerobic Anaerobic – requires the use of large amount of oxygen over a prolonged period of time, – repetitive movements – Continuous, Long duration (20-60 minutes) – develops of muscular endurance. – Jogging, running, dancing … – activity done in the low supply of oxygen. – Sho...

: Aerobic Anaerobic – requires the use of large amount of oxygen over a prolonged period of time, – repetitive movements – Continuous, Long duration (20-60 minutes) – develops of muscular endurance. – Jogging, running, dancing … – activity done in the low supply of oxygen. – Shorter duration – Explosive/ Burst type of exercises – Lifting, Sprints … ELEMENTS OF TRAINING PROGRAM Warm Up Work out/ Activity proper Cool down – increases body temperature, stretches ligaments and muscles, and increase flexibility. – Done before the Work out proper  Focused activity or training Improves skills that is needed Consider the Intensity – Help the body to return to its normal state – Done after the work out – Slow movements Light Physical Activity Light intensity activities require the least amount of effort compared to moderate and vigorous activities, but it is acceptable because it encourages people to do more activity to gain additional health benefits, which may encourage a higher level of physical activity. Talk test: "I can sing" while doing the activity. Moderate Physical Activity Moderates - intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minutes as you do when you are sitting quietly or exercises that clock in at 3 to 6 MET’s. Vigorous activities burn more than 6 MET’s. moderate activity includes walking, gardening, dancing, cycling, active recreation, and swimming. Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level: Your breathing quickens, but you’re not out of breath. You develop a light sweat after about 10 minutes of activity. You can carry on a conversation, but you can’t sing. Vigorous Physical Activity Vigorous - intensity activities are defined as activities 6 MET’s. these activities require more oxygen consumption than light activities. Some examples of vigorous physical activities include running (5 mph), fast swimming, shoveling, jumping rope, aerobics and carrying heavy (i.e. Bricks). Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level: Your breathing is deep and rapid. You develop a sweat after only a few minutes of activity. You can’t say more than a few words without pausing from breathing. What does a MET stand for? “MET” is another name for metabolic equivalent; a measure of exercise intensity based on oxygen consumption. More specifically, a single MET is defined as the amount of oxygen a person consumes (or the energy expended) per unit of body weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per kg of body weight per hour (Brooks, Fahey & White 1995). For example, 1 MET for a 70 kg person (154 pounds) is equal to an oxygen consumption of 245 ml per minute (i.e., 3.5 ml · kg-1 · min-1 x 70 kg), or approximately 70 kcal per hour (i.e., 1 kcal x 70 kg). In other words, if a client weighs 154 pounds, he will burn about 70 calories an hour just sitting around. Moderate and Vigorous Intensity This table shows the differences between light, moderate, and vigorous physical activity based also the level of effort in doing an activities. Light Intensity Moderate Intensity Vigorous Intensity Walking slowly Walking very brisk Hiking (4mph) Sitting usi ng Jogging at ( 6mph) c o mp u t er Cleaning heavy (washing windows, Standing light w o r k vacuuming, mo p p ing) Shoveling (cooking, washi ng dishes) Mowing lawn (power mower) Carrying heavy loads Fishing sitting Playing most Bicycling light effort Bicycling fast (14- i n s t r u me n t s (10 - 12 mp h ) 1 6 mph) B a d mi nt on recreational Basketball ga me Tennis double Soccer game Tennis single  Maximizes the potential of an individual Things to consider in coming up a training Plan or activity log. It helps to have the right work load and a faster and effective result. The training that you are doing should focus on improving a specific ability/skill that is needed in the sport. Variance is simply variation of training exercise Add new resistance or time/intensity to your efforts. Causes long-term adaptations, enabling our bodies cope with higher level of performance. The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. Everyone is different and responds differently to training. Training must be related to the athlete's age and gender, their injury status and fitness level. Reversibility is simply not engaging in training. The body cannot repair itself without rest and time to recover. Necessary to ensure your body does not suffer from exhaustion or overuse injuries.  F.I.T.T Principle S.V.P.A.I.R.R. F.I.T.T  // are limitations caused by a person's health condition or disability, such as hearing loss, poor eyesight, illness, or unconsciousness often include factors such as lack of motivation, low self-efficacy (belief in one's ability to succeed), fear of injury, and feelings of embarrassment or discomfort in a gym or exercise setting. Other barriers could encompass negative past experiences with exercise, perceived lack of time, and a lack of interest or enjoyment in physical activities. The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect. Other environmental factors include our social environment, such as support from family and friends, and community spirit. It is possible to make changes in our environment through campaigns to support active transportation, legislation for safer communities, and the creation of new recreation facilities. Environmental barriers The environment in which we live has a great influence on our level of physical activity. Many factors in our environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an effect. Other environmental factors include our social environment, such as support from family and friends, and community spirit. It is possible to make changes in our environment through campaigns to support active transportation, legislation for safer communities, and the creation of new recreation facilities. Importance of Good Nutrition Nutrition-is the health branch that stresses the importance of food for growth and development, as well as in lowering the chances of acquiring diseases and illness. Proper nutrition relies on the mix of food with varying nutrients that we need to eat every day. Having too much or too little of these nutrients can lead to illnesses. The key principles of nutrition are adequacy, balance, and variety. What are the nutrients? ❖ Nutrients are important food substances that help our body function properly. It provides energy and facilitates the growth and repair of cells. There are six types of nutrients: water, protein, carbohydrates, fats vitamins, and minerals. Macronutrients such as carbohydrates, fats, proteins, and water are required by the body in a large amount. Micronutrients such as vitamins and minerals are only needed in very little amounts. Why it is important? Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help: What is good nutrition? Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories. Maintaining a Healthy Lifestyle To maintain your healthy eating habits, try the following tips. ❖ Add More Fruits & Veggies ❖ Prepare Healthy Snacks ❖ Reduce Fat, Salt, and Sugar ❖ Control Portion Sizes ❖ Practice Healthy Eating in School What are ways to improve eating habits? Reflect, Replace, Reinforce: a process for improving your eating habits ❖ REFLECT on all specific eating habits, both bad and good; and identify common triggers for unhealthy eating. ❖ REPLACE unhealthy eating habits with healthier ones. ❖ REINFORCE it with new, healthier eating habits.