physical education [email protected] what do you need to know?
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Physical EducationPhysical [email protected][email protected]
What do What do you you
need to need to know?know?
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John F. Kennedy saidJohn F. Kennedy said
““Physical fitness is not only Physical fitness is not only one of the most important one of the most important keys to a healthy body, it is keys to a healthy body, it is the basis of dynamic and the basis of dynamic and creative intellectual creative intellectual activity.”activity.”
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GoalGoal
Acquire the skills and Acquire the skills and knowledge necessary knowledge necessary to maintain an active to maintain an active lifestyle through out a lifestyle through out a lifetime.lifetime.
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What are some benefits of physical What are some benefits of physical activity?activity?
Improved moodImproved mood
Improved health and quality of lifeImproved health and quality of life
Maintain bone massMaintain bone mass
Control weightControl weight
Feel betterFeel better
Relieve stress, depression, anxietyRelieve stress, depression, anxiety
Improves sense of well beingImproves sense of well being
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Physical Activity is the KEY to LifePhysical Activity is the KEY to Life
Include all 3 components in Include all 3 components in your exercise programyour exercise program
– Cardiovascular/ aerobicCardiovascular/ aerobic– Strength/ resistanceStrength/ resistance– flexibilityflexibility
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What do you have to do first?What do you have to do first?
Warm-upWarm-up
Get HR upGet HR up
Help prevent injuryHelp prevent injury
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Cardiovascular/ AerobicCardiovascular/ Aerobic
Continuous movementContinuous movement
Sustained without exhaustionSustained without exhaustion
Uses major muscle groupsUses major muscle groups
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Strength/ ResistanceStrength/ Resistance
Repetitive Repetitive motion motion against against resistanceresistance
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FlexibilityFlexibility
Hold position Hold position for each for each major major muscle muscle group for 30 group for 30 seconds to 1 seconds to 1 minuteminute
NoNo bouncing bouncing
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FITT PrincipleFITT Principle
F-frequency: how many days F-frequency: how many days a weeka weekI-intensity: moderate or I-intensity: moderate or vigorousvigorousT-time: how many minutesT-time: how many minutesT-type: strength, flexibility, T-type: strength, flexibility, endurance, aerobicendurance, aerobic
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FrequencyFrequency
Aerobic exercise: 3-5 days Aerobic exercise: 3-5 days a weeka week
Strength: 3 days per week Strength: 3 days per week with one day of rest in with one day of rest in between for each major between for each major muscle groupmuscle group
Flexibility: everydayFlexibility: everyday
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IntensityIntensity
Moderate Moderate
oror
VigorousVigorous
60-85% of HR max60-85% of HR max
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Heart Rate MaxHeart Rate Max220-age= X220-age= XX= max HRX= max HR
X x .60 = 60%X x .60 = 60%
X x .85 = 85%X x .85 = 85%
60-85% would be in-between60-85% would be in-between
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ExampleExample220-31=189220-31=189
189 x .6 = 113189 x .6 = 113
189 X .85 = 160189 X .85 = 160
So I should keep my heart rate So I should keep my heart rate between 113 and 160 during cardiobetween 113 and 160 during cardio
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How do I know what my HR is?How do I know what my HR is?Pulse found at wrist or Pulse found at wrist or neckneck
Count beginning at 0 for Count beginning at 0 for 6 seconds and a 0 (not 6 seconds and a 0 (not the most accurate but the the most accurate but the easiest)easiest)
Better count for 15 Better count for 15 seconds, multiply by 4seconds, multiply by 4
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TimeTime
60 minutes per day to 60 minutes per day to maintain weightmaintain weight
90 minutes per day to lose 90 minutes per day to lose weightweight
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TypeType
Aerobic, Strength, FlexibilityAerobic, Strength, Flexibility
Body composition (BMI wkst, body fat Body composition (BMI wkst, body fat analyzer)analyzer)
Skills: agility, balance, coordination, Skills: agility, balance, coordination, power, reaction time, speedpower, reaction time, speed
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What do you do last?What do you do last?Cool downCool down
Slow activitySlow activity
Allow HR to return to normalAllow HR to return to normal
Help to prevent soreness and Help to prevent soreness and injuryinjury
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How can you add physical activity How can you add physical activity to your daily life?to your daily life?
Use stairs instead of elevatorUse stairs instead of elevator
Walk or bike instead of Walk or bike instead of drivingdriving
Get a work out partnerGet a work out partner
Ride your bike or walk to a Ride your bike or walk to a friends house instead of friends house instead of texting themtexting them
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How can you add physical activity How can you add physical activity to your daily life?to your daily life?
Use a pedometerUse a pedometer
Join a teamJoin a team
Take an exercise classTake an exercise class
Use the elliptical or Use the elliptical or Gazelle while watching TVGazelle while watching TV
Do jumping jacks, push-Do jumping jacks, push-ups, and crunches during ups, and crunches during commercialscommercials
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Thomas Jefferson saidThomas Jefferson said““exercise and recreation are exercise and recreation are as necessary as reading; I will as necessary as reading; I will rather say more necessary rather say more necessary because health is worth more because health is worth more than learning.” 1790than learning.” 1790
Why has our culture forgotten Why has our culture forgotten this important message?this important message?