physical education active health unit lesson # 1 definition of physical fitness total fitness ...
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Physical Education
Active Health Unit
Lesson # 1
Definition of Physical Fitness Total Fitness Five components of Fitness
Physical Fitness is…
The ability to carry out daily activities with vigor, alertness, and without excessive fatigue, with the energy left to enjoy leisure activities and to meet emergency actions.
Total Fitness
Physical
Social
Emotional
HEALTH
Affected through
Physical Fitness
Nutrition
Health Management
Lifestyle Management
Five Components of Fitness
Cardiovascular Endurance
The ability of the heart, lungs and blood vessels to supply the active (large) muscles with oxygen and remove the waste products.
It is the primary factor in overall fitness and affects your ability to endure reasonably vigorous physical activity over and extended period of time.
Muscular Endurance
The ability of specific muscles groups to work (contract) many times without fatigue.
The length of time the muscles work (number of repetitive movements) determines your muscular endurance.
Muscular Strength
The maximum force a muscle or muscle group can apply in one all-out contraction.
The greater your strength the easier activities such as skiing, biking or hiking become.
Flexibility
The range of movement possible at a joint or series of joints, such as the shoulder or spine.
Flexibility is determined by the mobility of the muscles, tendons and ligaments that control the specific joint.
Body Composition
There is considerable evidence that excess fat limits health and physical fitness.
Body composition is determined by measuring the fat content of your body and determining an appropriate shape, proportion and weight to height ratio
Lesson # 2
Quiz” Skeletal System
Quiz # 1 – Physical Fitness
Skeletal System
1. Skull
2. Mandible
3. Hyoid bone
4. Cervical verteba
5. Clavicle
6. Sternum
7. Costal cartilage
8. Ribs
9. Scapula
10. Humerus
11. Radius
12. Ulna
13. Carpal bones
14. Metacarpal bones
15. Phalanges of fingers
16. Thoracic vertebra
17. Lumbar vertebra
18. Sacrum
19. Os Coxa
20. Femur
21. Patella
22. Tibia
23. Fibula
24. Tarsal Bones
25. Metatarsal Bones
26. Phalanges of the toes
Skeleton – Anterior View
Skeletal System - diagram
Thoracic cage
• ribs
•sternum
•spine
The Skull
Vertebrae
The Skeleton – Anterior view
The Skeleton – Pelvic girdle
The Skeleton – Thoracic cage
Skeletal System
Important information
There are 206 bones in the human body. Bones are the supportive framework (skeleton) of the body.
Bones may be long, short, flat or irregular in shape.
The place where two or more bones meet is called a joint.
Joints may be moveable like the bones in our arms and legs or immovable, like the bones in our skull. Bones are joined to one another by ligaments
Skeletal system
More important information
The bones have four main functions
• To support and give general shape to the body
• To protect the organs (heart, lungs, brain, etc)
• To provide anchors for the muscles
• To provide blood cells (in the marrow)
Lesson # 3
Quiz # 2 – Skeletal system Muscular system
Quiz # 2 – The Skeletal System1
Muscular System
Muscular System - diagramAnterior (front) View
Pectorals
Rectus abdominus
Muscular System - diagram
Latissumus Dorsi
Trapeziuz
Gastrocnemius
Muscular System – practice diagram
_____________ view ____________ view
Muscular System
Important information
• Almost half the bodies weight is muscle and they are the part of the body that allows us to move
• They are made up of special tissues that can contract, or shorten, when they receive a signal from the brain
•The muscles are attached to the bone by a stretchy tissue called tendons, when the muscles contract they pull on the tendon, which pull on the bones
• If the strength of the contraction is strong enough (overcome the resistance) the bone will move.
Muscular SystemMore Important information
• There are more than 640 muscles, and they hardly ever work alone. As a muscle shortens it pulls but it can never push.
• Most muscles are arranged in opposing teams, one team pulls the body part one way and then the other team pulls the bone back again
• As each team pulls, the other team relaxes and gets stretched.
• All this muscle action is controlled by your brain, which sends and receives signals through your nervous system.
• Voluntary muscles, such as your arms and legs, can be controlled by your thoughts.
• Involuntary muscles, such as your heart, diaphragm and intestines, are automatically controlled by your brain. You don’t have to think about it!
Muscular SystemEven more important information
Ligaments and tendons
• Ligaments attach bone to bone
• Tendons attach across a joint from muscle to bone
Lesson # 4
Quiz # 3 – The Muscular System The Cardiovascular System
Quiz # 3 – The Muscular System
The Cardiovascular System
The Cardiovascular System
Arteries Veins
Arteries of the body
Veins of the body
The Heart – diagram # 1
The Heart – diagram # 2
Blood flow through the Heart
Deoxygenated heart
vena cava
right atrium
one-way valve right ventricle
pulmonary artery
right left
carbon dioxide
oxygen
enriched
pulmonary veins
left atrium
left ventricle
one-way valve aorta
artery oxygenated
Oxygen transfer in the Lungs
Blood flow through the Heart
The Heart – diagram # 3
The Heart – diagram # 4
The Heart
Important information
Your heart weighs well under one pound and is only a little larger that your fist but it is a powerful, long working, hardworking organ. It’s job is to pump blood to the lungs and to all the body tissues.
The heart is a hollow organ containing four champers. A wall (septum) divides the heart cavity down the middle into a “right heart” and “left heart”.
Each side of the heart is divided again into an upper chamber (atrium) and a lower chamber (ventricle). One-way valves regulate the flow of blood through the hear and to the pulmonary artery and the aorta
The Heart
Terminology
Pulmonary artery – the only artery in the body that carries deoxygenated blood
Pulmonary vein – the only vein in the body that carries oxygenated blood
Artery – carries blood away from the heart
Vein – carries blood to the heart
Capillary – tiny network of blood vessels
The Heart – diagram # 5
Lesson # 5
Quiz # 4 – The Heart The Respiratory System
The Respiratory System
The Respiratory System
oxygen
carbon dioxide circulates
vessels
red blood cells oxygen
carbon dioxide lungs
discharge carbon dioxide air
receive oxygen
lungs respiration
nose pharynx larynx
trachea bronchi
lungs
outside
Respiratory passage
The Respiratory System
The Respiratory System
Functions
• Supply lungs with oxygen, which is picked up by the blood and carried to the body tissues
• Remove carbon dioxide from the lungs which is produced in the body tissues and passed into the blood
• Aids in the removal of excess water by means of evaporation when air is exhaled
• Facilitates vocalization
The Respiratory System
The mechanics of respiration
The Respiratory System
The mechanics of respiration
Inspiration (breathing in)
• The diaphragm contracts and moves downwards while the muscles pull the ribs upwards and outwards
• By increasing the volume of the chest cavity, there is a partial vacuum created – air rushes into the lungs
Expiration (breathing out)
• The dome shaped diaphragm relaxes and moves upwards
• The elastic tissues in the lungs contract reducing the volume of air forced out.
The Respiratory System
The Exchange of Oxygen and Carbon Dioxide
• As air reaches the bronchi during inspiration, it moves into smaller branches and finally into the air sac, (alveoli), whose walls are very thin
• This is where the exchange takes place – oxygen diffusing into the blood from the lungs and carbon dioxide diffusing into the lungs from the blood.
The Respiratory System
The Exchange of Oxygen and Carbon Dioxide
Lesson # 6
Quiz # 5 – The Respiratory System Joints of the body Fitness principles Stretching
Joints of the body
Types of joints
Moveable
• hinge, ball and socket, pivot, gliding
Non Moveable
• lobes of the skull, pelvis, junction of the sternum and the ribs, junction of ribs and spine
Moveable joints
Jaw - hinge
Shoulder – ball and socket
Elbow - hinge
Wrist - gliding Phalanges (fingers) - hinge
Hip – ball and socket
Neck - pivot
Knee - hinge
Ankle - hinge
Phalanges (toes) - hinge
Non-Moveable joints
Lobes of the skull
Clavicle and scapulaClavicle and sternum
Ribs and sternum
Ribs and spine
Pelvis and spine
Left and right pelvis
Radius and ulna
Joints of the bodyImportant Information
Definition:
•The place where two or more bones meet. (Hint: if you can move it and it is not a joint, you have broken it!)
• Joints are held together by ligaments (imagine big rubber bands)
• Cartilage protects the ends of the bones and provides a smooth surface for the two bones to rub (articulate) together.
• Synovial fluid provides lubrication as the joints move (articulate) against each other.
The Nervous System
StretchingWhen to Stretch:
• To Warm up
• gradually raise the heart rate
• slowly increase blood flow and body temperature
• prevents injuries such as muscle pulls or tears
• To Cool Down
• slowly lowers the heart rate and body temperature
• removes blood from muscles
• prevents/reduces stiffness and soreness
• When Tightness or Stiffness is felt
• in the morning or after sitting for long periods of time
StretchingHow to Stretch:
• methodically from head to toe or reverse, ensuring that no major joint of muscle group is missed
• repetitively, slowly and gradually attempting to increase the range of motion but never past the point of pain (you should feel pressure but not pain)
• hold the stretch for 10 – 20 seconds to obtain maximum benefit (in PE we hold for 3 seconds).
• relax and breath normally throughout the stretch (do not bounce)
Fitness Principles
Use and disuse:
• if you don’t regularly use or exercise your joints and the supportive muscle groups throughout the fullest possible range of motion you will gradually lose this ability
Specificity:
• you only improve in the activity you practice.
• if you want to improve flexibility in one direction at one joint, you must practice that specific action or a very similar action.
Lesson # 7 - Nutrition
Quiz # 6 – Joints of the Body and Fitness Principles
Nutrition (Does not lend itself to a power point
presentation)