Welcome to Pomperaug High School Physical Education.
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Care and Prevention of Injuries
Care and prevention Study Guide grade 9
Warm up: 3 reasons to warm up
1. Prepare body for activity,
2. Prevent injury,
3. Maximize your performance.
Cool down- two types:
Heart cool down (doing movements at a slower pace. If you stop running suddenly, blood pools
in the legs so the heart has less blood to pump to the brain you feel faint.
Muscle cool down-gradual cool down of muscle, slow stretching of muscles used during work out.
This is a good time to do flexibility exercises since the muscles are warm.
****Hyperthermia is an excessive rise in body temperature.
There are three stages of heat illness.
heat cramps: inability of the body to take care of internally generated heat;
heat exhaustion: reaction of the body characterized by fatigue, weakness, and collapse due
to loss of fluids through perspiration. Skin will be cold and clammy.
heat stroke: reaction of the body characterized by extremely high body temperature and
disturbance of the body’s cooling mechanism. Skin will be red and hot.)
Preventive measures to avoid heat illness:
wear light colored clothing;
wear clothing that allows air to get to your body
exercise during the cooler parts of the day
Drink water often it plays a huge role in hydration and muscle performance. 3-6 ounces
every 10 – 15 minutes during exercise, the colder the better.
To treat heat illnesses, stay hydrated, move to a shady area, loosen clothing, cool the
person with cool cloths and fanning. If person becomes sick or loses consciousness call
for medical help.
Hypothermia as an excessive drop in body temperature.
two stages of cold illness.
1. frostnip: a mild form of cold injury;
2. frostbite: damage to skin and other tissues caused by injury
Recommend preventive measures to avoid cold illness. (wear layers; wear a hat to keep in heat;
keep skin covered)
Additional hazards of outdoor exercise to consider:
Pollution- check the air quality before exercising outdoors.
The neighborhood- make sure you know the makeup of the area, is it safe? Are there dogs?
Altitude and climate- thinner air at higher altitudes make it harder to breathe.
You need to acclimate your body to the altitude and climate.
Ligaments, tendons and muscle play a role in the control of joint motion and stability.
The difference between a sprain and a strain.
Sprain is when the ligaments or tendons near a joint are stretched or torn. Ligaments are
the fibrous bands of tissue that prevent bones from popping apart at a joint.
Tendons connect muscle to bone.
Sprains usually happen when a joint is twisted. Common in the ankles, wrists and knees.
Same symptoms as fractures;
Pain on movement
Swelling
Discoloration
If pain and swelling remain severe then x-ray.
Strain is muscular or a tendon
Ex- back strain- intense pain, slight swelling difficult movement or when using the area.
Treatment: RICE: Rest, Ice, Compression, and Elevation.
Review Questions: You need to be able to answer these questions.
Why are warm-ups and a cool down essential in preventing injuries?
How can proper warm-ups affect your performance?
What are the three stages of hyperthermia?
How can hyperthermia become a life-threatening situation?
How can you protect yourself from heat-related injuries?
What are the three heat related illnesses?
How can you tell the difference between the heat related illnesses?
Why is water the most important factor in heat illness prevention?
How can you help treat a person with heat exhaustion?
What are the two stages of hypothermia?
How can hypothermia become a life-threatening situation?
How can you protect yourself from cold weather related injuries?
What is the difference between a sprain and strain?
What does RICE stand for and WHY would you use each step?
What is it called when you allow your body to get used to a climate or altitude?
How would you go about acclimating your body to climate or altitude?
What are some other factors to consider when exercising outdoors? In a city? Suburban area?
Why is it harder to exercise in a higher altitude? In polluted air?
You may be asked to design a warm up routine for your choice of physical activity.
The warm up routine should include general (dynamic) and specific stretches that are for your activity.
Be able to list several plyometric exercises.
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Care and Prevention of Injuries Home work Assignment. Due next class
Name: Class: Day _________ Block_____
Activity 2-2
Beside each concept or condition, list the ways problems or injuries can be prevented.
TERM or CONDITION PREVENTION
________________________________________________________________________
Heat cramps
Swimming is good exercise (that's obvious). Swimming is a lifetime sport that benefits the body and the whole person! But what is it that makes swimming good, specifically? That depends on what you are trying to accomplish.
Swimming is a healthy activity that can be continued for a lifetime - and the health benefits swimming offers for a lifetime are worth the effort it takes to get to the pool.
Regular swimming builds endurance, muscle strength and cardio-vascular fitness (heart and lungs). It can serve as a cross-training element to your regular workouts.
If an injury prevents you from putting weight on a knee or ankle, swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.
Swimming does burn calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,600 meters), then you will be using about 900 calories in one hour. However, many swimmers do not swim that quickly, and many cannot swim for that distance or duration.
There are other psychological benefits to swimming, if you allow it to occur. Relax and swim with a very low effort. Let your mind wander, focusing on nothing but the rhythm of your stroke. This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day. Many swimmers find an in-direct benefit from swimming. They develop life skills such as sportsmanship, time-management, self-discipline, goal-setting, and an increased sense of self-worth through their participation in the sport. Swimmers seem to do better in school, in general terms, than non-swimmers as a group.
Swimming for Exercise Task
(1 test grade)
Many people enjoy swimming as a leisure time activity. Swimming can also be a way for you to develop or maintain your fitness. Some people will swim laps for fitness while others enjoy using the resistance of the water for exercise.
Movements such as walking, jumping, and jogging, along with arm and leg exercises can all be used in the water.
Your task is to develop a workout, using the water that will enhance your fitness.
You will use your exercise routine in class.
Here are the requirements:
• Your workout must last for at least 30 minutes. (30-40 widths of the pool)
• Your workout must include at least 6 different movements. ( laps of swimming, locomotion
in the water, and/or resistance exercises)
:
*****Here is an example of how to write your workout:
Movement repetitions
Freestyle swimming 6 widths
Jogging 4 widths
High knees 4 widths
Wall pushups 2 sets/25 reps
***Write your workout below
MOVEMENT REPETITIONS
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On the back answer the following question:
Why is swimming considered an excellent way to exercise? Be specific about the effect of
swimming on your body.
DUE: Next Class
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Weight Training/Resistance Training
grade 9
Resistance training- the systematic program of exercises designed to increase an individual’s ability
to resist or exert a force. Sometimes called weight training.
Benefits of Resistance training:
Increase muscular endurance and muscle tone (firmness and definition)
Reduce injuries
Improve appearance
Improve flexibility
Enhance sports performance
Reduce stress
Slow the aging process (reduce risk of osteoporosis-decreased bone mass)
Help perform daily activities without injury or fatigue
Muscular endurance is measured by weight and repetitions.
Muscular Strength: The maximum force you are able to exert regardless of size, age or weight.
Muscle strength is dependent on 3 things: heredity, muscle size and nerve function.
Overload Principle- more stress put on muscle than it is used to.
Four types of training:
• Weight training- use of weights to improve fitness, health or appearance.
• Weight lifting- competitive sport- power and strength.
• Body building- muscle size and shape is more important than strength.
• Rehabilitation- use of resistance training to recover from a muscle or bone injury.
Three types of muscle:
1. Cardiac muscle- of the heart.
2. Smooth muscle is responsible for movements of internal organs.
3. Skeletal muscle attached to the bones and cause body movement.
**********Cardiac and smooth muscles are not affected by resistance training.
Two opposing actions of a muscle are contraction (shortening of muscle) and extension
(lengthening of muscle).
Gradual Progression- is the continued systematic increase of muscle workload by the addition of
more weights or resistance.
Resistance training includes:
Free weights: Dumb bells use with one hand
Barbell uses two hands
Weight machines
Exercise bands
Plyometric (quick) exercises
Calisthenics
Free weights – less expensive and versatile, use less room. Free weights require coordination
and balance and a spotter.
Weight machine- large, controlled movement
Hypertrophy- a thickening of existing muscle fibers. This happens when you work a muscle.
Atrophy-loss of muscle. This happens when a muscle is not used.
To prevent soreness:
Warm up/ cool down
Reduce the amount of weight if severe pain
Drink water and eat nutritious foods
Rest
Why you get sore: usually 24-28 hours after.
-Micro tears- microscopic rip in muscle fibers and/or surrounding tissues. (Usually occur during
greater than normal resistance)
******Be able to answer these questions on the test.
Essay: What are the benefits of weight training and how is this beneficial to all individuals?
How will you use the information about weight training we learned in class, to improve your life?
END END END END END of Weight Training
**************************Benefits of Exercise **********************************
QUIZ
Use the study guide to answer the quiz questions.
What is the difference between physical activity and exercise? Be specific.
How much moderate intensity activity should be included in your day?
What are the 5 of the 7 things that you can do to enhance your personal fitness?
What are 4 benefits of regular exercise?
What is the term for someone who has an inactive lifestyle?
What do you call the type of activity you should do 4-6 times a week for 30 – 60 minutes?
What are the 3 uncontrollable risk factors for health?
What are the 4 controllable risk factors for health?
What 3 health factors make up the health triangle?
***************9th grade*****************************
Benefits of Exercise
9th grade
Physical activity- is any movement that works the larger muscles
of the body such as the arms, legs and back.
Exercise- is physical activity that is planned, structured and
epetitive and results in improvements in fitness.
Personal fitness- includes the following:
• Regular exercise
• Maintaining a acceptable fitness level
• Eat nutritious foods
• Sleeping 8-9 hours a night
• Getting regular medical check ups
• Maintaining appropriate weight
• Avoiding substances such as tobacco, alcohol and drugs
Wellness-is when physical health, mental health and social health. are all balanced.
Physical activity pyramid
Top level: Sedentary things such as emailing, T.V., talking on the phone. Do occasionally
20 minutes
3rd level: AEROBIC Exercise or Recreational activity. Do 3-5 times a week for 30 – 60 minutes.
4th level (bottom) Moderate intensity activity. Do daily.
A Sedentary lifestyle leads to:
Heart disease
High blood pressure
Stroke
Diabetes
Certain cancers
Health triangle-is made up with mental health, physical health and emotional health
Wellness- All three health factors are balanced. (mental, physical, emotional)
Risk factor- is a condition or behavior that is a potential threat to individual’s wellbeing.
Risk factors put you at risk for some disease such as lung, heart and bone diseases.
Uncontrollable risk factors:
Age, Heredity and gender
Health related fitness includes: muscular strength, muscular endurance,
flexibility, body composition and cardiovascular endurance.
Skill related fitness includes: balance, agility, power, coordination, speed and reaction time.
Exercise and Attitude:
Attitude- mind set or outlook
How does this affect your activity?
• Peer Influence- positive or negative
Words or actions can influence you
• Media- positive or negative. Can you think of both types of ads?
Commitment- pledge or promise
Adherence- sticking to it
What is the difference between the two?
Stress-is the mind and body’s response to demands and threats of everyday life.
Stress is normal
Take care of it, can take toll: sleeplessness, depression, and other health conditions
Coping strategies:
Adjust diet: limit caffeine in chocolate, soft drinks, sport drinks and coffee.
Spend some time alone- take a break, unwind, improve your mood. Reading, music, writing
High level of physical activity: playing a sport, walking are outlets for stress.
Dealing with stress in a positive way is challenging.
Review FOR TEST
What is the difference between physical activity and exercise?
What should be included in your day? Minimum 60 minutes of moderate intensity
What are the 7 elements that make up personal fitness?
Regular exercise, fitness level, diet, sleep, medical check ups, maintain weight, avoid substances.
What are some of the benefits of regular exercise?
What is the term for inactivity?
What makes up the health triangle? What is it called when all 3 are balanced?
What is a risk factor?
What are 3 uncontrollable risk factors?
What are 4 controllable risk factors?
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Benefits of Exercise
9th Grade
Name:______________________________
Critical Thinking Activity
Critical Thinking Activity
Enduring Understanding: People who are healthy and fit improve their quality of life.
Answer the following questions in the space below. You may use the back of the paper also.
• Explain the relationship of physical fitness to your personal health.
Describe how physical fitness contributes to physical, mental/emotional, and social health.
• Explain the consequences on your health if you are not active.
• Describe what a physically active lifestyle looks like.
• Describe what you are currently doing for physical activity? Is it enough?
What or how can you change it?
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********************10th grade 10th grade 10th grade*******************
Body Composition 10th grade Lesson 1
Weight management is the balance of CALORIES consumed versus calories expended.
One pound = 3500 calories
If a person burned 100 extra calories a day then they consumed, it would take the 35 days to loose one pound.
A calorie is a unit used to measure energy.
Fat cells are made during ADOLESCENCE (period of transition from childhood to adulthood).
Inactivity is a major cause of increased body fat.
The best method to measure body fat is a skin fold test.
You can calculate your own B.M.I. using the formula: BMI=Weight X (700/Height)/Height. This can also be calculated using an online formula.
A healthy percentage of body fat for a male is 10-20% and 15-25% for a female.
Body composition is the amount of muscle, fat, bone, and other tissue.
Overweight is a BMI over the healthy range but under the obese range.
OBESITY (excessive body fat) is having a B.M.I. (BODY MASS INDEX- an indicator of body fat) greater than 30.
LDL- low density lipo-protien (bad cholesterol)
HDL- high density lipo-protein (good cholesterol)
MONOUNSATURATED FATS and POLYUNSATURATED FATS are healthier than SATURATED FATS and TRANS FATS.
MONOUNSATURATED FATS such as olive, peanut, and canola oils-generally do not affect cholesterol.
POLYUNSATURATED FATS such as soy, corn, sunflower, and safflower oils-tend to lower LDL and HDL.
SATURATED FATS are found in animal fats and tropical oils. Some increase LDL and HDL.
TRANS FATS are found in fried foods, many prepackaged snacks and sweets, or anything made with vegetable shortening. Trans fats increase LDL (BAD) and decrease HDL(GOOD). Trans fats are the worst fats.
An ideal diet for children should be composed of 15% PROTEIN, 30-40 % FAT and 55% CARBOHYDRATES.
Protein is the major component of skeletal muscle, organs, bone tissue that is found in meats, eggs, and dairy products),
FAT insulates and protects organs, carries certain vitamins, contributes to development and function of the nervous system.
CARBOHYDRATES provide energy and are found in sugars, fruits, grains, and vegetables.
METABOLISM is the rate at which all chemical reactions occur within your body.
Exercise can control the percentage of body fat because exercise burns calories and increases the body’s metabolism.
Health hazards associated with excessive fat
a. breathing difficulties
b. b. type II diabetes
c. c. Cancer
d. d. High blood pressure
e. high cholesterol
f. heart disease/stroke
g. kidney disorders surgical risk
h. less resistance to infection
i. shortened life expectancy
10th grade Lesson 2
Body Composition and weight management
3 body types:
ectomorph- low % of body fat, small bone size and small amount of muscle mass. Slender arms and legs.
Mesomorph- low to med % of body fat. Medium to large bone size and large amount of muscle mass.
Well proportioned.
Endomorph- high % of body fat, large bones and small amount of muscle. Round faces, short neck and
wide hips.
Healthy body weight is determined by gender, age, height body type, growth rate, metabolic rate and
activity level.
Weight is not an accurate indicator of health because it doesn’t tell you how lean or fat you are.
BMI- Body Mass Index can determine if your weight is in a healthy range.
Male Ranges:
7% - 19% healthy
20 – 24 borderline high
25 + over fat
Consequences of having a high BMI are:
Heart disease, diabetes, injuries, breathing difficulties, cancer, surgical risk, high blood pressure,
kidney disorders, low resistance to infection, stroke and a shortened life.
You can control your body composition with proper nutrition and physical activity. If you take in
fewer calories than you expend over a period of time you will lower body fat.
The best method for lowering body fat is a combination of: resistance training, aerobic exercise and
adjusting your calorie intake.
Weight control through the use of drugs or surgery have dangerous side effects and should never be
done without the direction of a doctor.
Metabolism (or metabolic rate)is the process the body uses to convert calories to energy.
Muscle burns more calories than fat.
Low intensity activities will burn body fat during the activity period.
High intensity activities will burn body fat during the physical activity and for a period of time
after stopping activity.
High intensity activity over a period of time will raise your resting metabolic rate so you burn more
calories at rest.
High intensity activity needs to raise heart rate above 150 beats per minute and last for
30 – 60 MINUTES.
A calorie is a unit of energy.
3500 calories in one pound
Fat cells are predetermined by heredity. Fat cells develop during infancy and adolescence.
You can not control the number of fat cells.
You can control the size of the fat cells.
Excess calories are stored as fat.
Eat healthy and have an active lifestyle.
Six main groups of nutrients:
water
carbohydrates
fats
proteins
minerals
vitamins
Review Questions:You should be able to answer these.
How will exercise affect the number and size of fat cells?
What are the benefits of doing high intensity exercise?
What effect does high intensity exercise have on your metabolism?
What are some of the health risks associated with a high BMI?
What is the best combination for safe fat loss?
Why do you want to increase your muscle mass?
Why should you choose high intensity exercise over low intensity exercise?
What does the statement “you are what you eat” mean?
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Weight Training Information
*************10TH GRADE MUSCULAR DEVELOPMENT**********
Study Guide
1. Muscle Fibers
a. slow twitch- red fibers that are used for
endurance activities. Type I
b. fast twitch- white fibers that are used for
explosive movements. Type II
2. Muscle movement
a. flexion- the shortening of a muscle:
concentric movement
b. extension- the lengthening of a muscle;
eccentric movement
3. Atrophy- the breakdown of muscle tissue due to
lack of use.
4. Hypertrophy- an increase in the size and number
of muscle fibers.
5. Principles of Training
a. Progression- gradually increase the level of
activity so improvement in performance will
continue.
b. Overload- exposing the muscles, joints and
cardio-respiratory system to more work and
stress than is normally experienced.
1) frequency- how often you exercise
2) intensity- how hard you exercise
3) Time- how long you exercise
c. Specificity- engaging in specific exercises
to improve specific components of physical
fitness in specific body parts.
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PULMONARY FITNESS STUDY GUIDE
Use this information to complete your written assignment.
Aerobic activity is continuous activity that requires large amounts of oxygen. It increases the heart
rate and when done regularly aerobic activity will strengthen the heart and lungs.
Aerobic activity makes your muscles more efficient at using oxygen.
Efficiency of your heart and lungs working together is your goal.
Your heart pumps 5 liters of blood a minute at rest.
During activity it pumps 4 -5 times that amount.
Benefits of Aerobic activity:
• Increases the stroke volume (more blood is pumped with each contraction) your heart does not
have to work so hard.
• It conditions the muscles so everyday tasks are not a chore.
• The better condition you are in the more activity you can do.
Blood carries oxygen to the muscles and tissues by way of the red corpuscles. White corpuscles fight
disease and heal wounds,
Blood is carried through the arteries and capillaries. Arteries are the large blood vessels and
capillaries are smaller. Veins carry the oxygen depleted blood back to the heart to receive oxygen.
Blood pressure is the force of the blood in the main artery. Your blood pressure increases and
decreases due to the body’s demands.
A blood pressure reading of 120/80 is normal
Systolic is when there is the highest amount of pressure in the artery. (The top number)
Diastolic is when the heart is relaxes to fill with blood. (The bottom number)
Your lifestyle can lead to lifestyle diseases.
Diseases directly related to poor lifestyle:
• CVD- cardiovascular disease
• Heart attack- ½ of all victims die
• Sudden cardiac arrest
• Stroke- blood flow to brain is cut off
• Vascular disease- arm and leg pain
• Hypertension- high blood pressure.
Cholesterol or plaque builds up on the inside walls of the arteries and restricts blood flow.
LDL is the bad cholesterol (lousy)
HDL is the good cholesterol (happy)
The amount of cholesterol in your body is directly related to your DIET HEREDITY and the AMOUNT OF
EXERCISE YOU GET.
Risk factors for heart disease:
• 3 UNCONTROLLABLE: gender, heredity, age.
• 6 CONTROLLABLE: exercise or lack of exercise, weight, high blood pressure, high cholesterol,
stress and smoking.
3 behaviors that contribute to a healthy heart:
• You are physically active
• You do not smoke
• You eat right and maintain a proper weight
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DUE THURSDAY JUNE 7th. NO EXCEPTIONS!!!!!
10th Grade Pulmonary Unit Critical Thinking Essay:
(worth one test grade)
Answer the following questions in detail.
• Explain the relationship between your own fitness practices and your health, including the
reduction of stress levels.
• Detail how you could improve your current fitness practices and the benefits that would be
achieved.
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