1eso, 1term
TRANSCRIPT
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1. Health and physical activity
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What is Health? (pag 8)
• The WHO (World Health Organization) defines health as complete wellness. This includes physical, mental and social well-being.
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Factors Affecting Your Health
• Positive: - Exercise- Proper nutrition- Hygiene- Rest/relaxation- Healthy weight- Good posture- Medical care
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Factors Affecting Your Health
• Negative:
- Sedentary life style
- Bad nutrition
- Lack of hygiene
- Overweight/obesity
- Lack of sleep/stress
- Drugs/tabacco/alcohol
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Exercise Safety (pag 13)
• Have a physical exam prior to any new exercise activity
• Listen to and follow the instructions of your P.E. teacher
• Do not eat within 2-3 hours before exercising• Always warm-up before exercising• Practice other physical activities in addition to P. E.
class• Do not perform exercises that are not recommended
for your age group, such as heavy weight lifting • Rest between exercises as needed • Wear appropriate clothing • Wear comfortable/flexible shoes • Tie your shoelaces as directed • Drink plenty of fluids during and after exercising • Cool-down after exercising
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Good Balance (pag 17)
• Use proper techniques when lifting objects
• Push objects correctly
• Correct sitting position
• Walk with good posture
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Care of the Back (pag 18)
• Wear your backpack with the weight equally divided on both shoulders
• Sit down with your back straight and rested on the back of the chair
• Do not carry heavy objects
• Exercise abdominal/lumbars muscles
• Do not sleep on a very soft mattress
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2. Warming-up
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What is Warming-up? (pag 24)
• Warming up is a set of sequencial and progressive exercises, involving all the muscles and joints with the goal of preparing the body for exercise, so the body can perform adequately and avoid injury.
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What is the Proper Way to Warm-up? (pag 25)
• Orderly and sequencially (i.e. from feet to head)
• Progresively (from low-intensity to high intensity exercises)
• Complete (physical/mental)• Adapted to the type of exercise activity • It should raise your heart rate, your
respiration and the temperature of your muscles.
• It should last between 10 and 15 minutes
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What are the Steps of Warming-up? (pag 26)
• 1. Running at an easy pace, alternating with exercises such as: knees high, heels to your buttocks, touching the ground, running sideways, running backwards, running while circling arms forward/backward
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2. Joint motion
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3. stretching your muscles
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4. high-intensity exercises
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3. Improving Your Physical Fitness (pag 32)
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A Person in Good Physical Condition (pag 34) :
– Experiences less fatigue while exercising– Has stronger and more flexible muscles– Has less injuries/illnesses/stress
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Factors Affecting Physical Condition (pag 35)
• Genes (hereditary)
• Age
• Gender
• Physical training
• Health habits
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Positive Health Habits (pag 36)
• Eating a balanced diet
• Warming-up before exercising
• Getting plenty of sleep/rest
• Avoiding alcohol, tabacco, etc
• Proper exercise clothing/shoes
• Proper hygiene to prevent infections
• Proper posture while sitting, walking, etc
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Physical Capabilities (pag 37)
• Endurance
• Speed
• Strength
• Flexibility
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ENDURANCE
• The capability of performing an exercise for a long period of time
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FLEXIBILITY• The capability of stretching our muscles
and joints. Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life.
• It depends on two factors: the mobility of the joints and the elasticity of the muscles.
• The more mobile your joints are, the more elastic the muscles are and the more flexible you will be.
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SPEED
• How fast you can move
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STRENGTH
• The capability to lift or move large amounts of weight
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Endurance Training (pag 40)
• Most important factor in your age group (along with flexibility)
• Your breathing rate must be moderated
• You should be tired but not exausted
• Your heart rate should not be higher than 170-180 b/m
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Endurance Exercises (pag 41)
• Mountain Biking
• Long-distance running/swimming
• Team sports (basketball, football, etc)
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Flexibility Training (pag 42)
• Declines with age unless we continue training
• Women are more flexible than men
• Should be performed after your exercise session
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Flexibility Exercises
• Gymnastics
• Martial Arts
• Dance
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Strength Training (pag 44)
• Pre-teens should perform strength training with moderation
• As a general rule, boys are stronger than girls
• Remember to stretch after performing strength training to prevent sore muscles
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Sports of strength
• Rugby
• Judo
• Weight Lifting
• Throwing: Javeline, discus, hammer.
• American Football
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Excercises to Develop Strength
• Abs, sit ups
• Push ups
• Jumps
• Wrestling
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Speed Training (pag 46)
• We develop speed and strength simultaneously
• Short/intense exercises
• Sports such as: Fencing, relay racing, long jump, short distance swimming (50 mts)
• Exercises such as: