PE Study

Bones and Muscles: R.I.C.E

Rest- It is important to rest and immobilize the injured part Ice- A sprain or strain should be immersed in cold water or covered with ice in a towel or plastic bag. Do this for 20 minutes immediately after the injury to help reduce swelling and pain. Apply ice several times a day. Leaving ice on any longer than 20 minutes or placing ice directly on the skin can damage the skin. Compression- Use an elastic bandage to wrap the injury. This helps to limit the swelling. Compression should not be too tight and should be taken off periodically so as not to restrict blood flow. Elevation- Raise the body part above the level of the heart to help reduce swelling.

Agility

Agility is the ability to rapidly and accurately change the direction of the body. Agility is important in sports such as tennis which requires players to change direction quickly to hit the ball.

Six Components of Skill-Related Fitness:

Agility, balance, coordination, speed, power, and reaction time. (CASPRB [casper-B]) Skilled athletes typically excel in all six areas.

Balance

Balance is the ability to control or stabilize the body when a person is standing still or moving. Balance is important in sports such as dance, gymnastics, ice hockey, figure skating, and other sports requiring extreme control.

Muscular Strength

The ability of muscles to push or pull with total force. How to improve it: Weight training

Five Components of Health-Related Fitness:

Cardio-respiratory endurance, Muscular strength, Muscular endurance, Flexibility, and Body composition Important for improving health, performance and appearance

Coordination

Coordination is the ability to use the senses together with body parts in order to perform motor tasks smoothly and accurately. Coordination is important in activities such as dribbling a basketball, juggling, and is also vital for sports involving hitting objects.

FITT

FITT Principle: The variables of frequency, intensity, time, and type Intensity: Training load expressed as weight, speed, or heart rate Time: Minutes or repetitions Type: Activity performed

Power

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. Fullbacks in football use power to muscle their way through other players to advance the ball. Other activities that require power include shot put, a volleyball serve, and a basketball dunk.

Reaction Time

Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel. An athlete quickly coming off the blocks early in a swimming or track relay, or stealing a base in baseball needs quick reaction time.

Speed

Speed is the ability to move your body or parts of your body swiftly. It is the amount of time it takes the body to perform specific tasks. Many sports rely on speed to gain advantage over your opponents. Sprinters, cyclists, soccer players, and swimmers are among the many athletes that rely on speed.

Muscular Endurance

The ability of muscles to repeat a movement many times or to hold a position without stopping to rest. How to improve it: Muscular Strength comes first, then endurance. Resistance training, or activities that place an additional force against the muscle or muscle group. Some examples of resistance training include weight training, push-ups and crunches.

Cardio-respiratory Endurance

The ability of the heart, blood, blood vessels and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity. How to improve it: aerobic activities are the best way to improve cardio-respiratory endurance - because they require the body to use large amounts of oxygen for sustained periods of time.

Body Composition

The combination of fat mass and fat-free mass, including bones, muscles, organs, and water. "percentage of body fat"

Flexibility

The muscles' ability to move a joint through a full range of motion. How to improve it: Dynamic and static stretches