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