Health Class Period 4

Room 232

I am working on very important PHE curriculum BEHAVE! Zeiger, Tyson, and others please pay attention! YES you need to know this information but you

only need to write down what you think is important—SO DON’T ASK REPEATEDLY!

I will be back Wednesday!! Dear Supply~ David Cochrane is with Norm

Ashcroft for Period 4 Tomorrow! Please Mark him present.

Information

Forms and Money are due for those that have not yet paid!

$45.00 Tomorrow we are in the health room

working on a circuit for your group. You will meet your client on Thursday You will give them a questionnaire you

have made for them (Wednesday in health class)

Culminating Assignment 30%

You and your partners will design a fitness program for a group of grade 10 girls

You will be responsible for:› A fitness and health questionnaire› Goal setting sheet for your group› A circuit which will address and challenge their

needs and goals› Food and nutrition suggestions for your group for

at least 3 days› Compiling their fitness data from the PHE fitness

testing days in a way that you can compare that data to Canadian standards and norms

› Provide a final assignment with the above included

Different Types of FITNESS Fitness is a condition in which an individual

has sufficient energy to avoid fatigue and enjoy life.

Physical fitness is divided into five health and six skill-related components.

Skill- or performance-related fitness involves skills that will enhance one’s performance in athletic or sports events.

Health-related fitness involves skills that enable one to become and stay physically healthy.

For health promotion: › Expend about 150 calories—equivalent to

30 minutes of brisk walking—on most days For health promotion and weight

management: › Engage in 45–60 or more minutes of

activity on most days

Muscular Endurance Muscular Strength Cardio-respiratory Flexibility Body Composition

What is meant by muscular endurance?

Muscular endurance means: Muscles can work for long periods

before becoming fatigued.

This happens because the energy systems of your muscle cells are improved.

What is the best way to improve muscular endurance

The main way to improve muscular endurance is

by resistance training.

doing resistance training in a specific way (high reps, low weights).

What is meant by the term muscular strength?

Muscular strength is the amount of force a muscle can produce (usually assessed using low reps).

What is muscular HYPERTROPHY?

Muscular hypertrophy is an increase in size of the muscle

fibers.

happens as a result of resistance training involving heavy weights and low repetitions.

happens during REST!

What is muscular ATROPHY?

Muscular atrophy is a decrease in size of the muscle fibers. happens as a result of a lack of resistance

training . Happens when people quit training Happens when people are placed in a cast Happens when people are unable to use a

muscle (wheelchair bound)

A muscle contracts and changes length (gets shorter or longer).

Example: free weight training

What are concentric and eccentric isotonic contractions?

Eccentric contraction—the muscle lengthens under tension.

Example: lowering a dumbbell slowly eccentrically contracts the biceps.

Also called negatives

• Concentric contraction—the muscle shortens under tension (natural movement).

• Example: curling a dumbbell concentrically contracts the biceps.

• Also called Positives

Isometric movements involve no lengthening or shortening of the muscle.

The types of equipment available: Resistance machines (isotonic) Free weights (isotonic) Inexpensive equipment for isometric

exercises, such as a wall, a towel, or a rope

The strength of a muscle depends on several factors:

how well trained a person is, the speed of the movement being

performed, the angle of the joint during a specific lift, age, sex, and heredity (the types of muscle fibers you

have).

When you perform a specific exercise you typically repeat a specific action a certain number of times or reps. 

Reps is short for repetitions. # of times you lift a weight 10 reps

Sets are the group of reps (3 sets of 10 reps)

They are important because everything you do during a workout is organized into sets and repetitions.  The number of repetitions you performed before you stop is a set.

The amount of time you take to rest in between sets has a direct correlation to your ability to perform the next set. 

Weight training is an anaerobic exercise so full recovery in between sets is around a minute.

The number of sets and reps you should perform is not set in stone. 

When you hear "low reps" it usually means 8 or less reps per set. 

"High reps" usually means 12-20 repetitions per set. (This is however under review because too many reps can lead to tendonitis)

There is no complex formula to determine how many sets and reps you should perform. 

Sets and repetitions are a very debated topic in health and fitness field because there really is no absolute answer.

Some "experts" say that one set per body part is all you need.  Other "experts" scoff at the first set "experts" and say that is ineffective

What do they want to do? What equipment do they have access

to? How long do they have to work out per

day and week?

They are girls they will be afraid of working out and becoming “too big”!

Cardiovascular, which is synonymous with cardiopulmonary exercise or "Cardio" is aerobic physical activities that last longer than 90 seconds

The ability to do moderately strenuous activity over a period of time.

It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and  exercise.

Flexibility is the range of motion possible for each of your joints or groups of joints.

To some degree, your flexibility determines how efficient your muscles are. 

Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries.

Poor flexibility can directly effect cardiovascular endurance, muscle strength and muscular endurance. 

Physiologically flexibility can include extra-muscular (range of motion at a joint) and intramuscular factors such as hypertonicity (knots) within the muscles themselves.

Body composition is the percentage of your body's tissues which you exhibit.

The easiest way to look at body composition is with a 2 compartment analysis which estimates the amount of body fat you have with lean body mass which includes muscle, bone, water, and organs.

It takes expensive equipment for a 3 compartment analysis which isolates bone mass which can also be considered an important part of body composition

You could say body composition depends on the other components of physical fitness.

Having a poor body composition has many negative physical and psychological effects such as increased chance of a host of chronic diseases and depression.

Body Fat: A certain amount of fat is absolutely necessary for good health. Fat plays an important role in protecting internal organs, providing energy, and regulating hormones. For men, the minimal amount of "essential fat" is approximately 3-5%. For women, "essential fat" is approximately 12-15%. If too much fat accumulates over the years, health may be compromised.

Lean Mass: Lean mass is everything except the fat. It includes muscle, water, bone, and internal organs. Muscle is the "metabolic engine" of the body that burns calories (fat) and plays an important role in maintaining strength and energy. Healthy levels of lean mass contribute to physical fitness and may prevent conditions such as osteoporosis.

Speed Power Agility Balance Coordination Reaction time

Agility is the ability to change and control the direction and position of the body while maintaining a constant, rapid motion. For example, changing directions to hit a tennis ball.

Balance is the ability to control or stabilize the body when a person is standing still or moving. For example, in-line skating.

Coordination is the ability to use the senses together with body parts during movement. For example, dribbling a basketball. Using hands and eyes together is called hand-eye coordination.

Speed is the ability to move your body or parts of your body swiftly. Many sports rely on speed to gain advantage over your opponents.For example, a basketball player making a fast break to perform a layup, a tennis player moving forward to get to a drop shot, a football player out running the defense to receive a pass.

Power is the ability to move the body parts swiftly while applying the maximum force of the muscles. Power is a combination of both speed and muscular strength. For example, fullbacks in football muscling their way through other players and speeding to advance the ball and volleyball players getting up to the net and lifting their bodies high into the air.

Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel. For example, an athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball.

The human body adjusts to meet increasing demands placed on it; the greater the demand the greater the adjustment made

Particular types and amounts of exercise are most effective in making the body fit.

Medical clearance Fitness assessment Setting goals Choosing activities for a balanced

program› Include activities to develop health-related

components of physical fitness

Train the way you want your body to change

Train regularly Get in shape gradually; do not over

train Warm up before exercise Cool down after exercise Exercise safely

Listen to your body Cycle the volume and intensity of your

workouts Try training with a partner Train your mind Add variety and have fun Keep your exercise program in

perspective

TOMORROW- Bring Calculator to Class~ Along with other necessary stuff like paper and pen!

You are in the weight room tomorrow! Meet there and be ready

You can get a workout your self, but you are also thinking about what you might like to do with your clients (you will be in groups and train a group)

Take note of what we have in the weight room and what you might like to do with the group. FYI- it is an all girls grade 10 class!