Physical EducationPhysical Educationjurbaniak@sylvanaischools.orgjurbaniak@sylvanaischools.org

What do What do you you

need to need to know?know?

John F. Kennedy saidJohn F. Kennedy said

““Physical fitness is not only Physical fitness is not only one of the most important one of the most important keys to a healthy body, it is keys to a healthy body, it is the basis of dynamic and the basis of dynamic and creative intellectual creative intellectual activity.”activity.”

The goal of physical The goal of physical education:education:

Acquire the skills and Acquire the skills and knowledge necessary knowledge necessary to maintain an active to maintain an active lifestyle throughout lifestyle throughout your lifetime.your lifetime.

What are some benefits of physical What are some benefits of physical activity?activity?

Improved moodImproved mood

Improved health and quality of lifeImproved health and quality of life

Maintain bone massMaintain bone mass

Control weightControl weight

Feel betterFeel better

Relieve stress, depression, anxietyRelieve stress, depression, anxiety

Improves sense of well beingImproves sense of well being

Physical Activity is the KEY to LifePhysical Activity is the KEY to Life

Include all 3 components in Include all 3 components in your weekly exercise your weekly exercise programprogram

– Cardiovascular/ aerobicCardiovascular/ aerobic– Strength/ resistanceStrength/ resistance– Flexibility/ stretchFlexibility/ stretch

What do you have to do first?What do you have to do first?

Warm-upWarm-up

Get HR upGet HR up

Help prevent injuryHelp prevent injury

Cardiovascular/ AerobicCardiovascular/ Aerobic

Continuous movementContinuous movement

Sustained without exhaustionSustained without exhaustion

Uses major muscle groupsUses major muscle groups

Strength/ ResistanceStrength/ Resistance

Repetitive Repetitive motion motion against against resistanceresistance

FlexibilityFlexibility

Hold position Hold position for each for each major major muscle muscle group for 30 group for 30 seconds to 1 seconds to 1 minuteminute

NoNo bouncing bouncing

FITT PrincipleFITT Principle

F-frequency: how many days F-frequency: how many days a weeka weekI-intensity: moderate or I-intensity: moderate or vigorousvigorousT-time: how many minutesT-time: how many minutesT-type: strength, flexibility, T-type: strength, flexibility, aerobicaerobic

FrequencyFrequency

Aerobic exercise: 3-5 days Aerobic exercise: 3-5 days a weeka week

Strength: 3 days per week Strength: 3 days per week with one day of rest in with one day of rest in between for each major between for each major muscle groupmuscle group

Flexibility: everydayFlexibility: everyday

IntensityIntensity

Moderate Moderate

oror

VigorousVigorous

60-85% of HR max60-85% of HR max

Heart Rate MaxHeart Rate Max220-age= X220-age= XX= max HRX= max HR

X x .60 = 60%X x .60 = 60%

X x .85 = 85%X x .85 = 85%

60-85% would be in-between60-85% would be in-between

ExampleExample220-31=189220-31=189

189 x .6 = 113189 x .6 = 113

189 X .85 = 160189 X .85 = 160

So I should keep my heart rate So I should keep my heart rate between 113 and 160 during cardiobetween 113 and 160 during cardio

How do I know what my HR is?How do I know what my HR is?Pulse found at wrist or Pulse found at wrist or neckneck

Count beginning at 0 for Count beginning at 0 for 6 seconds and add a 0 6 seconds and add a 0 (not the most accurate (not the most accurate but the easiest)but the easiest)

Better count for 15 Better count for 15 seconds, multiply by 4seconds, multiply by 4

TimeTime

60 minutes per day to 60 minutes per day to maintain weightmaintain weight

90 minutes per day to lose 90 minutes per day to lose weightweight

TypeType

Aerobic, Strength, FlexibilityAerobic, Strength, Flexibility

Body composition (BMI wkst, body fat Body composition (BMI wkst, body fat analyzer)analyzer)

Skills: agility, balance, coordination, Skills: agility, balance, coordination, power, reaction time, speedpower, reaction time, speed

What do you do last?What do you do last?Cool downCool down

Slow activitySlow activity

Allow HR to return to normalAllow HR to return to normal

Help to prevent soreness and Help to prevent soreness and injuryinjury

How can you add physical activity How can you add physical activity to your daily life?to your daily life?

Use stairs instead of elevatorUse stairs instead of elevator

Walk or bike instead of Walk or bike instead of drivingdriving

Get a work out partnerGet a work out partner

Ride your bike or walk to a Ride your bike or walk to a friends house instead of friends house instead of texting themtexting them

How can you add physical activity How can you add physical activity to your daily life?to your daily life?

Use a pedometerUse a pedometer

Join a teamJoin a team

Take an exercise classTake an exercise class

Use the elliptical, stationary Use the elliptical, stationary bike, Gazelle, or other home bike, Gazelle, or other home fitness equipment while fitness equipment while watching TVwatching TV

Do jumping jacks, push-ups, Do jumping jacks, push-ups, and crunches during and crunches during commercialscommercials

Thomas Jefferson saidThomas Jefferson said““exercise and recreation are exercise and recreation are as necessary as reading; I will as necessary as reading; I will rather say more necessary rather say more necessary because health is worth more because health is worth more than learning.” 1790than learning.” 1790

Why has our culture forgotten Why has our culture forgotten this important message?this important message?

Power point is also on my websitePower point is also on my website

Urbaniak PE

http://urbaniakpe.yolasite.com/http://urbaniakpe.yolasite.com/