Lesson 1 Flashcards
“education through the physical”
PHYSICAL EDUCATION
instructing the entire individual,
all-encompassing training that
betters us in an overall sense,
instead of a just scholarly
encounter
PHYSICAL EDUCATION
not only promote skill development and proficiency, but also enhance an individual’s overall health
PHYSICAL EDUCATION
“state of complete physical, mental,
and social well-being, and not merely
the absence of disease or infirmity”
(WHO)
HEALTH
“ability to carry out daily tasks with
vigor and alertness, without undue
fatigue, and with ample energy to
enjoy leisure-time pursuits and to
meet unforeseen emergencies” (Park,
1989)
PHYSICAL FITNESS
focused on factors that promote
optimum health and prevent the
onset of disease and problems
associated with inactivity
HEALTH-RELATED FITNESS
the ability to perform during
games and sports
SKILL-RELATED FITNESS
also called performance fitness
SKILL-RELATED FITNESS
HEALTH-RELATED FITNESS:
1) Body Composition
2) Cardiorespiratory/Cardiovas
cular Endurance/Aerobic
Fitness
3) Muscular Strength
4) Muscular Endurance
5) Flexibility
ability of joints to move through
an unrestricted range of motion
Flexibility
plays a role in unhindered
movement and can affect your
balance, coordination, and agility
Flexibility
Maintaining or improving a full
range of motion through your
major joints can reduce the
likelihood of injury and improve
athletic performance.
Flexibility
ability of a particular muscle group to exert force, continuously and
repetitively, over a period of time
Muscular Endurance
amount of force a particular muscle group can produce in one, all-out effort
Muscular Strength
ability to move and lift objects. It’s measured by how much force you can exert and how much weight you can lift for a short period of time.
Muscular Strength
ability of the body to efficiently and effectively intake oxygen and deliver it
to your body’s tissues by way of the heart, lungs, arteries, vessels, and veins
Cardiorespiratory/Cardiovascular Endurance/Aerobic Fitness
body’s ratio of fat mass to fat-free mass
Body Composition
getting Body Mass Index (BMI)
Body Composition
SKILL-RELATED FITNESS COMPONENTS:
- Coordination
- Agility
- Speed
- Power
- Balance
- Reaction Time
ability to exert a maximal force in as short a time as possible, as in accelerating, jumping, and throwing implements (Wood, 2010)
- Power
combines speed and strength
- Power
state of equilibrium
- Balance
ability of the body position to remain
upright
- Balance
ability to move quickly and to easily
change direction
- Agility
ability to execute smooth, accurate,
controlled motor responses (optimal
interaction of muscle function)
- Coordination
7 PRINCIPLES OF TRAINING:
- Individuality
- Specificity
- Progression
- Overload
- Adaptation
- Recovery
- Reversibility
It affirms that the body will improve its
performance of a specific exercise
over time.
Specific Adaptations to Imposed Demands (SAID)
Everyone is NOT created equal
from a physical standpoint.
Individuality
genetic ability, the predominance of muscle fiber types, other factors in your life, chronological or athletic age,
and mental state
Individuality
Fitness improvements are lost
when demands on the body are
lowered.
Reversibility
conduct a maintenance/reduced
program of training during periods
Reversibility
The body cannot repair itself
without rest and time to
recover.
Recovery
Both short periods like hours
between multiple sessions in a
day and longer periods like days
or weeks to recover from a long
season are necessary to ensure
your body does not suffer from
exhaustion or overuse injuries.
Recovery
This results in improved efficiency, less effort, and less muscle breakdown at
that level.
Adaptation
Over time the body becomes
accustomed to exercising at a
given level.
Adaptation
using the overload principle
in the wrong way
Overreaching and Overtraining
Stress
failure to make gains
Hitting a Plateau while Ignoring
the Overload Principle
g
Hitting a Plateau while Ignoring
the Overload Principle
The principle is one of the seven big laws of fitness and training.
overload
Simply put, it says that you have
to gradually increase the intensity, duration, type, or time of a workout progressively in order to see adaptations.
overload
To ensure that results will continue
to improve over time, the degree
of the training intensity must continually increase above the
adapted workload.
Progression
Weight, changing frequency, number of exercises, the complexity of exercises, the number of sets, and in any combination
Progression
It is when you perform the exercise that produces fitness benefits: calorie burning, building endurance, or muscle strengthening.
Conditioning
bringing the body back to its relaxed state gradually from a super active state
Cool Down
helps the body to cope better with the changes that take place in the metabolism and muscles used during the workout
Cool Down
is holding a stretch without movement, usually only at the end range of a muscle.
Static stretching
is a strategy used to improve mobility while moving through a range of motion, often in a manner that looks like the activity or sport that is going to be performed.
Dynamic stretching
Preparing your body for the activity of the conditioning part of your workout
Warm-up
allows your body to adjust gradually to the increased demand on your heart, muscles, breathing, and circulation
Warm-up
increase your body temperature slowly, improves flexibility, and protect against injury and muscle soreness
Warm-up
Types of Stretching:
Dynamic stretching
Static Stretching
