physical activity vs. exercise
Post on 22-Feb-2016
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PHYSICAL ACTIVITY
VS.EXERCISE
P.E. 8/11/09
WHAT IS PHYSICAL ACTIVITY? Anything that causes you to use energy A chore……raking leaves For fun……put put golf For exercise……full court basketball Health enhancing
EXERCISE IS…. Designed to get you in shape Planned Purposeful Health enhancing
BENEFITS OF FITNESS: Looks Meet emergencies energy risk of disease self esteem friendships Work well in group situations confidence
PARTS OF FITNESS 1)Health related fitness-helps you stay
healthy 2)Skill related fitness-helps you perform
well in sports and activities that require certain skills
HEALTH RELATED FITNESS Cardiovascular endurance Muscular endurance Flexibility Muscular strength Body composition
SECTION 2: RISK
WHAT IS RISK? Threat to health
HEALTH RISK FACTORS: Age Heredity Gender Level of activity Nutrition Tobacco/drugs Stress
CHECK “YES” BOX IF THE RISK APPLIES TO YOU; CHECK IF YOU CAN OR CANNOT MODIFY
Risk: Yes Can modify Cannot modify
HeredityGenderSedentary lifestyleSmoking Food choicesExcessive stressObesity
3: SAFETY
DEHYDRATION Body fluid loss
RISKS ASSOCIATED W/ DEHYDRATION Heat cramps-muscle spasms due to loss of
salt and water through perspiration Heat exhaustion-overheating of the body
Cold clammy skin Weakness, headache, rapid pulse, dizziness,
heavy sweating Heatstroke-body cannot get rid of heat
through sweating High body temp Rapid pulse Loss of consciousness Hot & dry skin
HEAT STRESS INDEX Measure of the effects of heat and
humidity on the body
MAINTAINING WATER BALANCE Water bottles
AVOIDING DEHYDRATION Acclimatization- adaptation to weather Fluid intake-sweat up to 3 liters/hr
Before, during, after!!! Clothing-
Light colorsLooseSun blockLight weight
Limits- Know thyself!!!Check weatherUse your brains!!!
SAFETY GEAR & CLOTHING
FOOTWEAR-HIGH TOP VS. LOW TOP
HIGH TOP-ANKLE SUPPORT & CUSHIONING
LOW TOP-FLEXIBILITY
TYPES OF FEET & ARCHES-WHICH LOOKS LIKE YOURS?
STRIDE IRREGULARITIES Understanding
your personal pronation type is crucial to choosing the proper running shoes
http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html
NORMAL PRONATION outside part of heel makes initial contact w/
ground. foot "rolls" inward, comes in complete contact with
the ground supports weight without any problem rolling inward of foot distributes forces of impact this movement is called "pronation," and it's critical
to proper shock absorption. At the end of the gait cycle, you push off evenly
from the front of the foot. http://www.runnersworld.com/article/0,7120,s6-
240-319-327-7727-0,00.html
OVERPRONATION the foot rolls inward too much shock isn't absorbed efficiently front of foot pushes off ground using
mainly the big toe and second toe, which then must do all the work
http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html
UNDERPRONATION (SUPINATION) Foot rolls out too much impact concentrated on a smaller area
of foot (the outside part), not distributed as efficiently
In the push-off phase, most of the work is done by the smaller toes on the outside of the foot
http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html
WHICH PRONATION IS THIS?
WHICH PRONATION IS THIS?
OVERPRONATION & UNDERPRONATION CAN CAUSE INJURIES/ACHES
COMMON INJURIES &
TREATMENT
MUSCLE INJURIES CRAMP SIDE STITCH IMBALANCE OF MINERALS
(ELECTROLYTES) DRINK LESS SUGAR LOADED DRINKS DRINK LESS CARBONATED DRINKS
CONNECTIVE TISSUE INJURIES TENDONS: CONNECT MUSCLES TO
BONES LIGAMENTS: CONECT BONES TO BONES SHIN SPLINT-INFLAMATION OF TENDON
OR MUSCLE IN LOWER LEG(TIBIA)OVERUSE IMPROPER FOOTWEAR JOGGING ON HARD SURFACES INCORRECT FORM
CONNECTIVE TISSUE INJURIES STRAIN: PULL OR RIP IN A MUSCLE OR
TENDON SPRAIN: TEAR OF A LIGAMENT
TREATMENT FOR CONNECTIVE TISSUE INJURIES: RICE FORMULA R=REST I=ICE-20 MIN ON 20 MIN OFF C=COMPRESSION-WRAP E=ELEVATE
CARDIOVASCULAR ENDURANCE(CARDIO-RESPIRATORY) & working together
For long periods of time
CHECKING HEART RATE RHR (RESTING HEART RATE) HOW? WHEN? WHAT IS IT USED FOR?
TARGET HEART RATE ZONE “fat burning
zone”
In this range you are burning the most fat
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