Exercise Physiology: Health and Physical Fitness

Progression

way in which an individual should increase load. It is a gradual increase either in any or all concepts of FITT. Ex: to improve leg workout routines, you must increase the workload. After adapting to a new workout, the overload principle must take place to increase new level of fitness. Like, lengthening more time in workouts, adding more weight, or trying more difficult exercises.

Type

what kind of exercise you do. This has a big effect on the results you achieve. Ex: weight loss, exercising your large muscle groups for effectiveness; for improvement in cardio, walking, jogging, etc. will be better. If you want to lower your risk of injury, do a variety of different exercises. Teachers should focus on activities that will help them achieve their desired strength development, aerobic activity, and a cool-down.

Establish Safe Environment

1) actual physical environment - equipment safety, class size is conducive to providing a safe activity, communication systems are in place in case of emergency (typically in main office or health office), proper instruction exists for students to use equipment, & sufficient supervision at all times. 2) psychological subjective environment - all activities should ensure that students feel physically, emotionally, and socially safe during the instructional process.

Pre-game drills for football

1) stretching agility/coordination runs - (light jogging, high knees, backward runs, sprints) individual warm-ups (push-ups, sit-ups.) 2) position specific workouts - offensive and defensive linemen, quarterbacks, receivers, etc. 3) walk through (simulation of game, offense vs. defense group practice plays).

Pre-game drills for basketball

1) two-player passing; work on passing and catching skills from bounce passes to chest passes. 2) Ball handling; pull back crossover, dribbling, around the waste. 3) free throw shooting; shoot some free throws 4) baseline shooting drill; passing, catching, hustle, conditioning. Players must get their own rebound. Pass, run around, shoot, rebound, go to the back of the line that passed the ball to you. Hustle for the ball.

THR

70% - 85% of your MHR (lower & upper threshold)

Lower Limit Threshold

70% of your MHR

Upper Limit Threshold

85% of your MHR

Scoliosis (lateral deviation) posture

A sideways curvature of the spine. Aerobic activity for 20-30 mins, 5 days/week improves cardiovascular health. Stretching exercises can improve flexibility and physical function.

Physical Fitness Components

Fitness objectives in elementary school activity programs should include an understanding of the health-related components of physical fitness. This helps teachers design activities that will benefit the physically diverse populations of students. Fitness activities should be individualized and uniquely designed to meet the needs of each child to help ensure that the fitness experience is positive and enjoyable. The components are: flexibility, muscular strength and endurance, cardio-respiratory endurance, and body composition.

FITT

Frequency, Intensity, Time, and Type. It is a great way for monitoring your exercise program.

Maximum Heart Rate Formula (MHR)

MHR = 220 - age

Health and Physical Fitness

Teachers are expected to know and convey to their students the benefits of health and fitness and the risks of inactivity. Including knowledge about flexibility, strength and cardiovascular endurance, and medical factors. When assessing the guidelines for fitness activities, teachers should be aware that the natural patterns of movement in children and adolescents are different than adults. Children alternate brief periods of moderate and vigorous physical activity w/brief periods of rest during recess. Any episode of moderate or vigorous physical activity, counts toward the daily recommendation of 60 minutes/day. Children commonly increase muscle strength through unstructured activities that involve lifting or moving their body weight or working against resistance. Children don't usually follow or need formal muscle-strengthening programs, such as lifting weights.

Lordosis posture (lumbar curvature)

a curving inward of the lower back. Extreme lumbar curvature; due to weakened muscles, poor posture habit, excess training.

Hunchback (kyphosis) posture

a forward rounding on the back. Back has excessive curvature, muscle weakness in the upper back.

Target Heart Rate Formula (THR)

aerobic activity should include a 20-minute activity at your target heart rate. THR = 220 - your age x 70% - 85%

Overload

amount of load or resistance, providing a greater stress or load on the body than it is normally accustomed in order to increase fitness. Ex: to increase strength in legs, you must do greater workload than normal by increasing weights and intensity of workload such as leg presses and squats.

Third Grade

can understand the purpose of warm-up activities, which are designed to minimize the chance of injuries during exercise. In warm-up activity, muscles and joints receive added oxygen-carrying blood and are loosened up in preparation for use.

Health-related fitness

examples: cardiovascular fitness and body composition.

Fifth Grade

have been introduced to the components of fitness: flexibility (ex: stretching), muscular strength and endurance (ex: chin-ups), cardio-respiratory endurance (ex: jogging), and body composition. They understand that these fitness components are the elements of a personal fitness plan.

how aerobic fitness is related to overall health fitness

health fitness is directly related to preventing and remediating the degenerative aspects of disease. It helps ensure that an individual will be able to function effectively in daily tasks. Instituting an aerobic-fitness program of the proper duration, intensity, and frequency can improve overall health fitness. Jogging, cycling, swimming, dancing are examples of oxygen-based aerobic activities designed to be continuous so as to reach and maintain a target heart rate. Aerobic activities should be performed at least 3x/week for 30 minutes or more at a time. The key result of aerobics is improved cardiovascular fitness and increased oxygen intake; stronger heart muscle; lower heart rate; reduced blood pressure. Also, improves strength and endurance, and decreases body fat.

Resting Heart Rate (RHR)

heart rate taken while standing still.

Intensity

how hard you exercise. This is the hardest factor to monitor, the best way to gauge the intensity of your exercise is to monitor your heart rate. This principle is important to monitor so that instruction can be increased or decreased, depending on the intensity of the activity. Remember to always monitor cardio-respiratory exertion.

Time

how long you exercise for. This usually depends on the type of exercise. Ex: 20-30 minutes for cardio-vascular, but for weight loss, 40 minutes. The minimum of aerobic activity should be 8-10 minutes, but ideally should be 20 minutes-1 hour activity.

Frenquency

how often you exercise. After finishing an exercise, the body goes through a process of rebuilding and repair, which the benefits for your exercise will show. It's important to know why you're exercising and what you want to achieve. Time recommended: workout 3-4 times/week instead of everyday because you are likely to quit.

Kindergarten

introduced to the main parts of the body, internal and external. They also learn about breathing and heart beats faster when they exercise, and that this helps the lungs and heart to develop.

Skill-related fitness

is associated w/performance in sports. Examples: agility and balance.

Cardio-respiratory Endurance

is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity. Cardio-respiratory endurance is the ability of the heart, blood vessels, and respiratory system to sustain work by delivering oxygen and nutrients to the tissues of the body over a period of time. Try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. But activities must be aerobic. During aerobic fitness activity, the heart, lungs, vascular system, and muscles expend energy as the oxygen in the body is given maximum oxygen uptake. If a child is having difficulty during aerobic fitness, the teacher should stop activity when the child is out of breath. This is a sign that the aerobic activity is causing the cardio-respiratory system to reach maximum oxygen uptake. To check your heart rate, count the beats for 10 seconds (use your index finger, not your thumb). Multiply the number of beats by 6 to = your heart rate/minute.

Muscular Endurance

is the ability of the muscle to continue to perform without fatigue. Ex: walking, jogging, bicycling, or dancing. Endurance helps children perform fitness activities w/out excessive fatigue.

Muscular Strength

is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity, ex: lifting weights or rapidly taking stairs . Although many activities do not build muscle strength, the upper-grade activities will often require muscular strength for certain sports (e.g., baseball, basketball, tennis.) Muscular movements can be isometric w/no visible movement (static), or isotonic w/signs of movement (dynamic).

Include Class Management

it sets the stage for high-quality physical education instruction by providing the time and opportunity for learning to occur. It promotes student engagement and maximizes instructional effectiveness. Effective class management does not just happen, it is carefully and systematically planned.

First Grade

learn about food and proper eating as a part of their well-being. They begin to understand how bodies change as they grow in height and weight.

Seventh Grade

learning to measure themselves for technique, accuracy, distance, and speed. They are also introduced to the concept of Frequency, Intensity, Time, and Type (FITT). In addition, overload, progression, and specificity are principles to understand including the idea of conditioning.

Physical Fitness

our ability to carry out daily tasks and routine physical activities, sports, and occupations with vigor and alertness. It is a form of body conditioning that is part of a child's normal growth and development. Establishing health and physical fitness programs in elementary schools is a well-organized discipline for improving the ability to complete tasks that require endurance, strength, and flexibility. Recess, intramural sports programs, & athletic programs provide opportunities for student learning but do not constitute standards-based physical education instruction.

Encourage Practice

practice can be distributed or completed in one instructional period (mass practice). Distributed practice leads to more effective learning, esp. in the early stages. Therefore, students practice a number of different skills during each class period. Practice can involve the entire skill (whole practice) or broken down into small units (part practice).

Transfer Learning

providing students w/information about the ways in which skills are similar helps them positively transfer the appropriate learning from the first learned skill to the second. Ex: at elementary level, students are alerted to the differences between galloping and skipping at the time when the second skill is taught.

Skill-based warm-up activities

purpose is to improve skills, demonstrate knowledge of game-like situations, develop cooperative teamwork, and improve personal skills.

Flexibility

range of motion of your joints or the ability of your joints to move freely. It also refers to the mobility of your muscles, which allows for more movement around the joints. Ex: stretching. Being flexible helps the student to retain a full range of movement, prevent injury from fitness activities, and improve posture. These are reasons that stretching should be an integral part of daily warm-up activities.

Employ Effective Teaching Behaviors

refers to the decisions that teachers make regarding the use of time and their interaction w/students. Phys Ed teachers use research-based, effective teaching behaviors to support student learning. Like, planning for every lesson; using time effectively; providing effective practice; providing positive specific or corrective feedback; keeping students engaged in moderate-to-vigorous physical activity at least 50% of time; keeping them engaged in academic learning; improving speed & accuracy; & applying motor learning concepts to instructional practices.

Body Composition

refers to the relative amount of muscle, fat, bone, and other vital parts of the body. A person's total body weight may not change over time. But the weight scale does not assess how much of that body weight is fat and how much is lean mass. It is measured by the thickness of selected skin folds or pinch test, also referred as anthropometric measurement.

Fourth Grade

should be able to describe health benefits of regular exercise which includes better academic performance, enhances confidence, and a good way to form friendships.

Physical Ed Instruction

should do the following: • establish a safe environment • include class management • employ effective teaching behaviors • transfer learning • encourage practice

Pre-game drills for baseball

should vary by position. All players should go through a J-band routine, run (3 minutes), stretch and throw. Players partner up by position for throwing. 1) the pitcher should warm-up w/the catcher. 2) catcher should do 10 repetitions of receiving, blocking, and footwork for throwing to second base. These drills help the catcher get ready to play on game day, be prepared to lead the team. 3) infielders should line up and take ground 8 ground balls and do four-corner drill work. 4) outfielders do drop step drills, take some fly balls and ground balls off a bat.

Exercise activities

stretching specific muscle groups.

Guidelines for Fitness Development Programs

teachers should be sensitive to students' grade level, age, fitness level, and abilities. They should use systematic guidelines before implementing fitness programs (principles of FITT).

Eighth Grade

they analyze their fitness components in order to set goals. Using concepts of FITT and principles of overload, progression, and specificity, they devise their own plans for reaching their goals. They are also at the beginning stage competitive games.

Second Grade

they can count their pulse rate, and become more aware of their bodies' needs for healthy food and exercise, as well as their individual medical conditions (ex: asthma, diabetes, etc.)

Specificity

through specific practice, the body will adapt do whatever you want it to do. Ex: if you want to be a better climber, you must climb hills than regular leg exercises.

Sixth Grade

understand that the fitness components are interrelated w/an emphasis on the health benefits of flexibility and endurance. They know which kinds of activities contribute to the development of each fitness component, and are participating in physical activities that interest them outside of school. Also emphasizes the role of heredity and hormones/gender differences on body type and relative strengths of each body type, in order to minimize the psychological impact of having bodies that don't fit the societal ideal.

Muscular Basic Terms

• abdominal: stomach muscles • biceps: top muscles of the upper arm • deltoids: shoulder muscles • gastronomies: calf muscles • gluteus maximus: buttock muscles • hamstrings: back thigh muscles • quadriceps: front thigh muscles • triceps: underneath muscles of the upper arm

Medical Factors Before Exercise

• asthma • lung disease • type 1 or type 2 diabetes • kidney disease • arthritis • cancer or recently completed cancer treatment • significantly overweight • high blood pressure or high cholesterol • impaired glucose intolerance (prediabetes) • heart mumur

Safety Tips

• be aware of your body • warm up • pace yourself • wear protective gear • wear appropriate clothing • stay hydrated; 15 minutes before and every 20 minutes during exercise. • cool down a few minutes before stopping exercise all together.

Risks

• cardiac arrest • heart attack • coronary heart disease (for middle to older adults) • arrhythmias people who experience such heart problems are due to having it since birth and/or isn't physically fit but exercises vigorously.

Health Benefits

• controls weight • reduces risk of cardiovascular disease • reduces risk of type 2 diabetes and metabolic syndrome • reduces risk of some cancers: colon, breast, lung, and endometrial • strengthens bones and muscles • improves mental health and mood (makes you happier and smarter) • reduces stress • reduces risk of Alzheimer's • improves ability to do daily activities and prevent falls (for older adults) • increases chances of living longer • healthier heart • lower heart rate • improves spiritual health

Skeletal Basic Terms

• cranium: bones of the head • clavicle: collar bone • femur: upper leg bone • humerus: upper arm bone • patella: knee cap • scapula: shoulder blade • sternum: breast bone • tibia: inner bone of lower leg • ulna and radius: lower arm bones

Medical Factors During Exercise

• pain and/or body discomfort • dizziness, lightheadedness, or fainting • shortness of breath w/mild exertion at rest or lying down • ankle swelling • rapid or pronounced heartbeat • lower leg pain if it doesn't go away after resting.

Fitness Benefits

• stronger lungs • fights tummy flabs/belly fat • burns calories • adds lean muscle • aerobic capacity/cardiorespiratory capacity • joint flexibility - improves balance, bodily movements, posture, and decrease risk of injury. • improves body composition - bodily function, improved BMI, reduce risk of cardiovascular disease, improves metabolic rate • improves physical performance: balance, coordination, agility, reaction time, speed, power, and mental capability.