TOPIC: INTRODUCTION TO PHYSICAL EDUCATION · PDF fileTOPIC: INTRODUCTION TO PHYSICAL EDUCATION ! ... • Increases body temperature and blood flow to the muscles. ... Power is the

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TOPIC: INTRODUCTION TO PHYSICAL EDUCATION

!Introduction

• All exercises and training sessions should be made of:- • 1) Warm up • 2) Main Activity / Training • 3) Cool Down

Warm up

• To gets your body ready for exercises • Benefit:- • Increases body temperature and blood flow to the muscles. • Stretches the muscles, moves the joint and increases flexibility. • Helps to improve the strength and speed of muscles contractions. • Reduces the muscles stiffness. • Help focus the mind on the exercises.

Dynamic Stretching

• High Knees • Power Jump • Lunges • Kick Forward • Butt Kicks • Side Jump • Grapevine

Static Stretching

• Neck: Up. Side and down • Arms : Across chest & elbow up • Trunk : Lean forward, lean backwards, side bend • Hips: Hip rotation • Legs: Heel to bum, Toe up reach down • Groin: Side squat

Cool Down

• To get your body back to normal. • Decrease body temperature after exercises.

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• Helps replace the oxygen in your muscles and so get rid of any lactic acid and other waste products.

• Helps prevent injuries and soreness the following day. • Reduce the chances of dizziness or fainting

Training sessions consists of:-

1) Warm Up 2) Training Activity 3) Cool Down Warm Up:

a. Increase core body temperature b. Dynamic Stretching c. Body’s preparation before activities

Warm Up: Content • Jogging, Jumping Jacks or Skipping • Dynamic Stretching:

a. Ankling b. Low front kicks c. Bum kicks d. Lateral slides w high clap e. Straight leg front raise f. Side squat g. Pec stretch w clap

Cool Down:

a. Gradual decrease in activity b. Static stretching c. Bringing down the body temperature after exercise

Cool Down: Content

• Light jog/ brisk walk • Static Stretch:

a. Neck: Up, down, sides b. Arms: Across chest, Elbow Up c. Trunk: Lateral lean, Back lean d. Hips: Hip rotation e. Legs: Heel to bum, Toe up reach down f. Groin: Side squat

Calves: Prone calf stretch

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TOPIC: HEALTH Health • “a state of well-being” • “a state of complete physical, mental and social well-being and not merely

the absence of disease and infirmity”

Benefits of healthy living: • Physical benefits:

• Improve body shape, muscle tone and posture • Strengthens bones and muscles • Reduces chance of illness so to increase life expectancy • Improves endurance, flexibility and overall fitness

• Mental benefits: • Helps you to deal with stress and tension • Improves self confidence • Increase motivation • Gives you something to aim for – a challenge

• Social benefits: • Meet new people and make new friends • Improves your teamwork and cooperation

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Physcial well-being - You are injury and disease free!

Mental well-being - You do not suffer from metal illness or high levels of stress or anxiety

Social well-being - You believe you have some purpose in society and have friends. You have food, clothes and shelter.!!!!!!!

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TOPIC: FITNESS

Fitness • “A state of being physically active on a regular basis to maintain good

physical condition, as a result of exercise and nutrition” Fitness divided into two categories:-

1. Health Related Fitness 2. Skill Related Fitness

Health Related Fitness

1) Cardiovascular Endurance 2) Muscular Endurance 3) Strength 4) Flexibility 5) Body Composition

Cardiovascular Endurance The ability of the heart, blood vessels, blood and respiratory system to supply fuel especially oxygen to the muscle. eg. Running a marathon

Muscular Endurance The ability to exert an external force or lift a heavy weight. eg. Walking up the stairs or sit ups Strength The muscle for repeatedly exert themselves. Eg. Weightlifting Flexibiliy The range of motion at a joint and the ability of the muscles to stretch. Eg reaching for your toes. Body Composition The relative percentage of muscle, fat bone and other tissues of which the body is compressed – eg. BMI (Weight / HeightX Height)

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Skill Related Fitness

1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction Time 6. Speed

Agility The ability to rapidly and accuracy change the direction of the whole body in space eg. changing directions very quickly in a football game. Balance The ability to maintain equilibrium while stationery or moving eg. Lifting one legs off the ground. Coordination The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately. Hand-eye coordination in racket sports and the coordination to use the opposition arm and legs when sprinting. Eg playing ping pong or badminton. Speed The ability to perform a movemnet quickly. Eg running 100m. Reaction Time The ability to respond quickly ti stimuli eg responding to the gun at the start of a race, a goalkeeper caring penalty, or a badminton player reacting to a smash spot. Power The ability to transfer energy swiftly into force. Power is the product of speed and strength like Shot put, Javelin throw. Physical Fitness Test components:

• Sit and reach • Standing long jump • Standing vertical jump • Push ups in 30s • Sit ups in 30s

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• Agility – Shuttle run 4 X10m • Endurance Test – Run 2.4km!

BMI – Body Mass Index

Formula BMI = Weight (Kg)

Height X Height (m2)

CATEGORY BMI RANGE – KG / M2

UNDERWEIGHT < 18.5

NORMAL / IDEAL 18.5 – 24.9

OVERWEIGHT 25 – 29.9

OBESE > 30

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TOPIC: THE HUMAN SKELETAL SYSTEM

The Functions of the Skeleton

The skeleton consists of all of the bones within the human body. The skeleton has six main functions:

• Support: The skeleton supports the soft tissues of the body as it forms a rigid framework to which our muscles, tendons, ligaments etc attach.

• Shape: The overall shape of our bodies is mostly due to our skeletons. e.g. your skeleton determines if you are short or tall by how long your bones are.

• Protection: Our bones are very strong and can provide protection to the vital organs. e.g. the skull protects the brain, and the ribs and sternum protect the heart and lungs.

• Movement: Our bones are levers which are pulled by the muscles to cause movement

• Produce blood cells: Inside long bones is a substance called bone marrow,

which makes new blood cells.

• •Storage of Minerals - Bone tissues store several minerals, including calcium (Ca) and phosphorus (P). When required, bone releases minerals into the blood- facilitating the balance of minerals in the body.

The main bone of the human skeleton are:- Head – Cranium and Mandible Shoulder – Clavicle and Scapula Arm – Humerus, Radius and Ulna Chest – Sternum and Ribs Spine – Vertebrae and Pelvic Knee – Patella Leg – Femur, Tibia and Fibula

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THE DIAGRAM OF HUMAN SKELETON

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Names of Human Skeleton and the location:-

1. Cranium

2. Mandible

3. Sternum

4. Ribs

5. Radius

6. Pelvic

7. Femur

8. Patellla

9. Tibia

10. Fibula

11. Ulna

12. Vertebrae

13. Humerus

14. Scapula

15. Clavicle

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TOPIC: POSTURE POSTURE The attitude of body or the position of limbs.

Posture divided into two categories:- 1) Good posture

1. Head held erect. 2. Chin parallel to the floor. 3. Shoulders in line with the ears. 4. Chest held moderately elevated and the upper back erect. 5. Abdominal wall (tummy) flat. 6. Lower back appear to have a slight forward curve 7. Knees straight

2) Bad Posture

1. Head slump forward. 2. Chin tilt up with the head held back. 3. Shoulders drooped forward or pulled back. 4. Chest sunken – in and your upper back rounded. 5. Abdomen sag. 6. Lower back too flat (no gentle curve)or curve forward into a hollow back. 7. Knees bend forward or they thrown backward into a locked position.

Eg: Standing position exercise

Stand with your back against a wall, heels about three inches from the wall and feet about six inches apart, weight should be evenly distributed.

Place arms at your sides, palms forward. Keep ankles straight and kneecaps facing front. Straighten the upper back, lifting the chest and bringing shoulders back

against the wall. Bring head back to touch the wall while keeping the chin tucked in as if a

string is attached to the middle of the back of your head pulling back.

Pull up and in with the muscles in the lower abdomen, trying to flatten the abdomen.

Hold position for about 10 seconds, breathing normally. Relax and repeat three to four times Repeat entire exercise at least three times a day

for optimum results.

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Eg: Sitting position exercise Sit in a straight back armless chair, with feet flat on the floor and back

resting against the chair. Place arms at your sides, palms forward. Straighten the upper back, lifting the chest. Bring shoulders back against the chair. Hold head erect. Pull up and in with the muscles in the lower abdomen, trying to flatten the

abdomen. Hold position for about 10 seconds, breathing normally and keeping the

rest of the rest of the body relaxed. Relax your abdominal muscles and repeat three to four times Repeat entire exercise at least three times a day.

Tips for maintaining good posture while sitting

Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.

Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, Keep your chair close in to the desk top to help maintain your upright

position. If you feel your low back arching forward while sitting, cross your legs or

put your feet up on a stool.

Exercise for the lower Abdominal Muscles 1. Stand comfortably. 2. Clasp your hands and cup them around your lower abdomen. 3. Pull up and in with the lower abdominal muscles, drawing in the abdomen. 4. Hold for about 10 seconds. 5. Relax and repeat four to five times. 6. Repeat entire exercise at least three times a day.

Five Good Reasons To Improve Posture

Portrays a better, more confident image Instantly takes off 3-5 lbs in appearance Improves circulation and digestion Reduces or eliminates muscular aches and pains

Breathing becomes easier and naturally deeper.!!

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TOPIC: NUTRITION

NUTRITION

Study of how food affects the health and survival of the human body Human beings require food to grow, reproduce, and maintain good health.

IMPORTANCE OF NUTRITION

Without food, our bodies could not stay warm, build or repair tissue, or maintain heartbeat.

Eating the right foods can help us avoid certain diseases or recover faster when illness occurs.

Foods in the grain group Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:

• whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

• white flour • degermed cornmeal • white bread • white rice

Foods in the vegetable group. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

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Foods in the fruit group. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: Foods that included in the milk, yogurt, and cheese (milk) group. All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Selection Tips Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance. If sweetened milk products are chosen (flavoured milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance. Foods that are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group. All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Daily Beverage Recommendations: 6 - 8 Glasses of Water

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FOOD PYRAMID

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TOPIC: SKELETAL MUSCLES

What are muscles made of? Muscles are made of hundreds of tiny fibers. What do muscles need? a) Muscles need oxygen in order to work properly. b) When they do not get enough oxygen, they can get sore or cramp up. c) When the muscles in your heart do not get enough oxygen, you can have a heart attack How do muscles move our bones? • Do muscles pull or push our bones? • Muscles contract, in order to make our bones move. • Our muscles usually work in pairs( antagonist). • One muscle contracts (pulls) while the opposite muscle relaxes.

The Function of the muscles:-

1) To produce movement when attached to bones. 2) To produce body heat when movement is involve. 3) To stabilise joints 4) Maintaining Posture 5) Assistance in Blood Circulation There are three types of muscles:- • Smooth Muscle (Involuntary muscle) • Cardiac Muscle (Involuntary muscle) • Skeletal Muscle (Voluntary muscle)

The Skeletel muscles and the location:- 1. Deltoid 2. Pectoral 3. Bicep 4. Abdominal 5. Quadriceps 6. Trapezius 7. Tricep 8. Lattismus Dorsi 9. Gluteal 10. Hamstrings 11.Gastrocnemius

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