Prince Sultan University Health and Physical Education Study Guide PDF

HEALTH AND PHYSICAL EDUCATION DEPARTMENT PREPARATORY PHYSICAL EDUCATION 002 Health and Fitness Study Guide 1. THE SPORTS TRAINING PRINCIPLES If you are setting up your own sports training program, you will need to know some basic training principles. Sport training principles guide us in planning ou...

HEALTH AND PHYSICAL EDUCATION DEPARTMENT PREPARATORY PHYSICAL EDUCATION 002 Health and Fitness Study Guide 1. THE SPORTS TRAINING PRINCIPLES If you are setting up your own sports training program, you will need to know some basic training principles. Sport training principles guide us in planning our training sessions, making training more effective, ensuring the achievement of our objectives, and avoiding overtraining states. Overload: To progress and improve our fitness, we have to put our bodies under additional stress. Progression: To avoid plateaus (or adaptation); you need to regularly increase your intensity or duration. You can make these changes on a weekly or monthly basis. Specificity: It means if you want your body to adapt to the demands of a particular activity, focus your training around that activity. Rest and Recovery: The recovery principle dictates that athletes need adequate time to recuperate from training and competition. It is during rest periods that athletes' bodies adapt to the stress placed on them during intense workout sessions and competitions. Continuity: Training should be a continuous process. There should not be any break. It should be a regular phenomenon. In fact, there should not be a long period of inactivity. Discontinuity of training reduces the physiological capacities of the individuals. Reversibility: Use it or lose it! If you stop training, then the improvements you have made will be reversed. If you are ill or have a holiday and do not train for a period of time (even as little as a week), you may not be able to resume training at the point where you left off. Principle of Variance: If you always train with the same means and training methods, you will stop improving. The stimuli must be varied to avoid boredom and overcome a plateau. Individualization: The training must be individual, adapted to the specific characteristics of each individual since each subject is different from the others. It is a serious mistake to follow the training programs of other coaches and athletes; its success may not apply to other cases. The same training provides different results in each individual for different reasons such as inheritance, maturation, rest, initial levels of fitness, motivation, environmental influences... 2. STRENGTH: TRAINING PARAMETERS To design your strength training program effectively and safely, you must take into account: a) The sports training principles detailed above, in the previous section. b) Your personal circumstances (your objective, your medical, and sports background and time availability to exercise). c) The strength training parameters are detailed below. 2.1. How Much Weight to Use: Use a weight that allows you to make the desired number of reps. If you can do more, heavy up the following set's weight. In general, you should be lifting enough weight that you can ONLY do the desired reps. You should be struggling by the last rep but still able to finish it with good form. Use heavier weights with larger muscle groups such as the chest, back, and legs. You will need smaller weights for the shoulders and arms. Effect of different training intensities on body adaptations EFFECT STRENGTH SETS 3-5 REPS 1-5 INTENSITY 85-100% 1RM HYPERTROPHY (GAIN MUSUCLE) 3-5 6-12 60-85% 1RM MUSCULAR ENDURANCE 3 12-16 ≤ 60% 1RM OBSERVATIONS Use enough weight that you can ONLY complete the desired reps. For beginners, give yourself several weeks of conditioning before going to this level. Using enough weight that you can ONLY complete the desired reps. 2.2. Number of exercises: 8-10 exercises. One exercise per muscle group. 2.3. Number of sets: 1–3 2.4. Intensity: 60–75% of 1 RM 2.5. Repetitions: 8–12 2.6. How long to rest between sets and exercises? Rest periods of at least 2–3 min must be used for core exercises, larger muscle groups, and when training with heavier loads. For assistance exercises, a shorter rest period of 1–2 min may suffice. 2.7. How long to rest between workouts? For muscles to repair and grow, you will need about 48 hours of rest between workout sessions. If you are training at a high intensity, take a longer rest. 2.8. Weekly frequency: 2 to 3 times a week 2.9. Type of resistance/equipment: Free-weight and machine exercises 2.10. Sequence: Large muscle group exercises must be performed before small muscle group exercises. Multiple-joint exercises before single-joint exercises, higher-intensity exercises before lowerintensity exercises, or rotation of upper and lower body or opposing exercises. 2.11. Speed: Slow and moderate velocities 2.12. Elements recommended: Warm-up: 10 minutes of exercise at the beginning and cool down at the end. Eat well. Get Adequate Sleep: 7-8 hours each night. The pre-participation physical examination is essential. Participants must be emotionally mature to accept and respect instructions. Strength training is one part of a comprehensive motor skills and fitness development program. Competition is not appropriate. Maximum lifts are very risky Do not overload until the correct execution technique is demonstrated. 3. ENDURANCE TRAINING As in the case of strength, to design your endurance training program effectively and safely, you must apply the sports training principles, take into account your personal circumstances, and use the appropriate endurance training methods. Hereunder, we explain the most common endurance training methods used to improve cardiovascular endurance and health conditions. 3.1. Training methods 3.1.1. Continuous training: Description Duration Intensity Resting sessions Effects time It is the most common method of aerobic exercise. It involves sustaining one exercise (i.e., running, cycling, swimming) for several minutes 30-120 minutes without rest 60%-80% of your maximum heart rate (125-160 beats/minute) between 24 hours It improves cardiovascular fitness, and it works as an effective fat burning 3.1.2. Fartlek training or 'speed play' training Description It involves varying your speed and the type of terrain over which you exercise, alternating between higher and lower intensity intervals throughout one workout Duration 30-60 minutes Intensity 140-180 beats/minute Resting time between 24-48 hours sessions Effects It improves aerobic and anaerobic endurance 3.1.3. Interval training Description Duration Intensity Sets Rest time between sets Resting time between sessions Effects It involves the alternation of periods of hard exercise and rest Time: 2´-15´ (especially 2´-3´) 170-180beats/minute 6-10 2-5 minutes (until you heart rate be 120beats/minute) 48 hours It improves speed and muscular endurance. 4. FLEXIBILITY There are 3 Components of Flexibility: 1-Protagonist muscles which cause/make the movement 2-Antagonistic muscles: They oppose the movement and determining the amount of flexibility 3-Tendons, ligaments, bones, and joints 4.1. Benefits of flexibility: Flexibility plays an essential part in the preparation of athletes by developing a range of movement to allow technical development and prevent injury. 4.2. How will I know if I am stretching correctly? When you perform a stretch correctly, you will feel mild discomfort in the antagonistic muscles. If you feel pain, you must STOP. 4.3. What do I need to consider before conducting flexibility exercises? The body responds better to a stretching program when it is warm, and the muscles and joints have been exercised through their current range of movement. 4.4. Flexibility training methods: 4.4.1. Dynamic stretching: Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your range of motion. This kind of exercises is often included in the warming-up. 4.4.2. Active stretching: You initially assume a stretching position and then hold it there with no assistance other than using your agonist muscles' strength. 4.4.3. Passive stretching: You assume a starching position, and you hold it with some other part of your body or with the assistance of a partner or some other apparatus. The amount of time a static stretch is held should be between 10 and 30 seconds. 4.4.4. PNF technique: Proprioceptive Neuromuscular Facilitation (PNF) involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation. It is the best technique to improve your flexibility. 5. WARM-UP 5.1. Definition Preliminary activities gradually increase in intensity we use to enhance physical performance and to prevent injuries. 5.2. Effects -Elevates body temperature -Reduces activation energy rates of metabolic chemical reactions, facilitating enzyme activity -Increases muscle blood flow, also increasing force and speed of contraction -Decreases viscosity within the muscle -Warming-up also provides greater extensibility and elasticity of muscle fibers -Increases sensitivity of nerve receptors and the speed of nervous impulses -Reduces joints friction -Reduces incidence and likelihood of injuries -Supplies adequate blood flow to the heart -Increases heart rate, enabling oxygen in the blood to travel with greater speed 5.3. General considerations about warm-up The exercises will be carried out progressively: from easier to more difficult exercises. Breathing should be regular, natural. The exercises will be executed continuously, alternating the work between different muscle groups. No violent or new exercises should be done. It will be complete, it must "touch" (exercise) all parts of the body (general warm-up), so it will be varied. The number of repetitions per exercise will not be high (8-10 repetitions). The intensity will be low at the beginning, and it should be increased gradually. Duration: approximately 10 minutes. This data refers exclusively to a warm-up for Physical Education or non-competitive practice sessions. In the case of the competition, it will depend on the upcoming activity. Pauses: they are not necessary; they will be avoided. Take into account the ambient temperature. It should not be tiring, otherwise, it could consume the energy needed for the upcoming activity. You should end up sweating, but not tired, with a heart rate between approximately 110-120 b.p.m. 5.4. Phases 5.4.1. 1st phase: Continuous race or activation: In this phase, we practice nonspecific body movements for approximately 5 minutes (running, knees high, running backward, jumping on one side...) 5.4.2. 2nd phase: Joint mobility exercise: we make circles with our joints softly, from the top to the bottom of our body or vice versa. It is pretty usual to complete 10 reps in each joint. 5.4.3. 3rd phase: Specific warming-up: It should be specific to the exercise that will follow, which means that exercises (of warm-up) should prepare the muscles to activate the specific energy systems required for one particular activity. For instance, if we play basketball, one specific warm-up should contain dribbling, passing, and shooting activities, that should be practiced with the basketball ball. 6. FIRST AID 6.1. What is first aid? The immediate assistance provided to a sick or injured person until a health professional arrives. It includes physical injury or illness and other initial care, and also psychosocial support for people suffering from emotional distress caused by experiencing or witnessing a traumatic event. 6.2. First aid goals are: To preserve life To alleviate suffering To prevent further illness or injury To promote recovery 6.3. General approach This allows: – Prioritizing the needs by taking care of the most time-sensitive problem first; and – Providing care once the needs are identified. The common mnemonic is ABCDE: A: Airway B: Breathing C: Circulation: check for any external bleeding D: Disability: mental status and peripheral nervous system E: Expose the casualty for further assessment and treatment 6.4. General emergency guidelines Remain calm and communicate in a calm, supportive attitude to the ill or injured individual. Never leave an ill or injured individual unattended. Have someone else call 997. Do not move an injured individual or allow the person to walk. If trained and if necessary, perform CPR. Have 997 called immediately for: Bleeding (severe) Breathing difficulty (persistent) Broken bone Burns (chemical, electrical, third degree) Chest pain (severe) Choking Head, neck, or back injury (severe) Heatstroke Unconsciousness 6.5. CPR- cardiopulmonary resuscitation Cardiopulmonary resuscitation (CPR) is an emergency medical procedure for lifesaving following cardiac arrest and other complications like stroke, choking, drowning, electrical shocks, severe bleeding, etc. CPR has three main parts: Compression, airway, and giving breaths. STEP 2 (A): Airway Put one hand on the forehead and the fingers of the other hand on the chin Tilt the victim’s head back and lift the chin to open the airways STEP 3 (B): BREATHING While holding the airway open, pinch the nose closed Take a breath, cover the person’s mouth with your mouth Give 2 breaths (blow for 1 second each). Watch for the chest to rise as you give each breath. Breaths can be done with a mask if they are available Continue the combination of rescue breaths and manual chest compression. If the victim has a restored heartbeat continue the rescue breaths. Continue CPR and monitor the victim’s condition until the arrival of AED or the emergency medical services. 6.6. Soft tissues injury management Nobody likes being on the sidelines as a result of injury. The best way to recover from any soft tissue injury is by using the RICER and NO HARM injury management approach. They help to prevent further damage and will mean less time away from your sport or activity. The first 48-72 hours are vital in the effective management of any soft tissue injury. Soft tissue injuries refer to all ligament sprains, muscle strains, and muscle bruises (corks, etc.), and most bumps and bruises occur in sport. The immediate treatment is RICER. Rest Ice Compression Elevation Referral RICER should be initiated immediately after injury and continued for 48-72 hours. To ensure a successful recovery, NO HARM factors should also be followed in conjunction with RICER. Rest - Place the person in a comfortable position. Keep the injured area supported. Avoid using the injured area for at least 48-72 hours as continued activity will increase bleeding and damage. Ice - Apply ice to the injured area for 20 minutes, every two hours for the first 48-72 hours after injury. Ice reduces swelling, pain, and bleeding. Ice can be used in the following ways: Crushed or cubed ice in a wet towel or plastic bag. Frozen pea packet in a wet towel. Cold pack wrapped in a wet towel. Icy or cold water is better than nothing. Caution: Do not apply ice directly to the skin. Compression - Apply a firm-wide elastic bandage over the injured area and above and below. If possible, hold ice in place with the bandage. Between ices treatments, maintain bandage compression. Applying a bandage will reduce bleeding and swelling and also provide support for the injured area. Caution: Ensure the bandage is not too tight. Elevation - Raise the injured area above the level of the heart at all times. A pillow can be used to provide support and comfort. Elevating the injured area reduces bleeding, swelling, and pain. Referral Arrange to see a qualified health care professional as soon as possible after injury. Early and correct use of RICER and NO HARM factors is essential for the initial management of a soft tissue injury. RICER and NO HARM should be continued for 48-72 hours. 6.7. Nose bleeds Suggestions include: Stop the activity. Sit with your head leaning forward. Pinch your nostrils together and breathe through your mouth. Hold your nose for at least 10 minutes. If bleeding continues past 30 minutes, seek medical advice. 6.8. Colds and Flu Have the person cover coughs and sneezes with a tissue or shirt sleeve. Instruct the person to wash hands frequently. Make sure the person is in a comfortable position. Take the person's temperature. Allow the person to rest, and retake temperature. Do not send a person home in case of serious symptoms. 6.9. Diabetes and Low Blood Sugar (Hypoglycemia) Watch for dizziness, confusion, slurred speech, poor coordination, and fainting in persons who take insulin. Call 997 if the person can’t swallow or loses consciousness. Person with diabetes should have an emergency care plan for taking medications and dealing with severe symptoms. Follow the plan. If conscious and able to swallow, give the person fruit juice. If there is no improvement give more fruit juice. If there is no improvement in 10 minutes call 997. If the person improves, follow fruit juice with a sandwich and milk or foods on the individual health plan. 6.10. Asthma Attacks Call 997 if the person has severe trouble breathing and does not have a quick-relief inhaler or if the inhaler is not helping. Notify the Health Coordinator and Director. Person with asthma should have an emergency care plan for taking medications and dealing with severe symptoms. Follow the plan. Quick-relief inhalers should only be used with both a licensed health professional’s instructions. Have the person sit in an upright position and breathe slowly and deeply. If the person has medication and is able to take it, assist the person to inhale medication slowly and fully. Calm and reassure the person. Early signs of an asthma attack: Coughing Shortness of breath Tickle in throat Moderate to severe symptoms: Tightness in chest Wheezing or grunting Unable to talk without stopping to breathe Gasping, rapid breaths Nostrils flaring Feelings of fear or confusion References Argosy Medical Animation. (2007-2009). Visible body: Discover human anatomy. New York, EU.: Argosy Publishing. Retried from: http://www.visiblebody.com Cowie CC, Harris M I. Physical and Metabolic Characteristics of Persons With Diabetes, Appendix 7.1. in Diabetes in America 2nd ed. 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The early diabetes intervention program (EDIP), HbA1c measurement improves the detection of type 2 diabetes in high-risk individuals with nondiagnostic levels of fasting plasma glucose. Diabetes Care 2001; 24: 465-471. Saudi Guidelines on prevention and management of Obesity,MOH, 2016, ISBN: 978-6038174-89-0 Tapp, Robyn J, PHD; O'Neil, Adrienne; Shaw, Jonathan E, MD; Zimmet, Paul Z, MD; Oldenburg, Brian F, PHD; et al., Is There a Link Between Components of Health-Related Functioning and Incident Impaired Glucose Metabolism and Type 2 Diabetes?: The Australian Diabetes Obesity and Lifestyle (AusDiab) study, Apr 2010, ISSN 01495992