PHYSICAL EDUCATION 1º ESO - · PDF file• It is essential for events such as...

0. HEALTH

A state of complete social, mental and physical well-being

FACTORS AFFECTING HEALTH

1. A balanced diet containing all the nutrients

2. The right clothing to keep the body warm in winter and cool in summer

3. Clean air free from pollution, e.g. caused by car/factory emissions

4. Enough sleep – sufficient rest to allow the body to recover

5. Regular exercise – at least three times a week for 20 minutes

6. Good personal hygiene to help to avoid infections, illnesses and disease

7. Not putting harmful substances in your body – no smoking, alcohol or drugs

8. A positive mental attitude

9. Time for relaxation


1. A balanced diet containing all the nutrients


2. The right clothing to keep the body warm in winter and cool in summer


3. Clean air free from pollution, e.g. caused by car/factory emissions


4. Enough sleep – sufficient rest to allow the body to recover


5. Regular exercise – at least three times a week for 20 minutes


6. Good personal hygiene to help to avoid infections, illnesses and disease


7. Not putting harmful substances in your body – no smoking, alcohol or drugs


8. A positive mental attitude


9. Time for relaxation

1. FITNESS

Fitness is a measure of the body´s ability to complete activities for everyday life

efficiently and effectively.

2. FOUR MEASURES OF FITNESS

1. Cardiovascular endurance

2. Muscular endurance

3. Speed

4. Flexibility

2.1. CARDIOVASCULAR ENDURANCE

Cardiovascular endurance:

• Sometimes know as stamine

• It is the ability of the heart to pump blood and deliver oxygen where needed in the

body.

• Cardiorespiratory endurence includes heart, blood vessels, lungs and the

respiratory system

2.2. MUSCULAR ENDURANCE

• The ability of the muscles to contract over a relatively long period ot time without

tiring

• This is important for activities such as walking, running or swimming.

2.3. SPEED

• The ability to move the body and limbs quickly, as in running fast or throwing a

ball in cricket or rounders.

2.4. FLEXIBILITY

• The range of movement at the joints.

• This is important as it reduces muscle injury and allows for a full range of

movement.

• It is essential for events such as hurdling, gymnastics and swimming.

3. SKILL-RELATED FITNESS

The ability to meet the demands of the environment

3. SKILL-RELATED FITNESS

1. Balance

2. Speed

3. Power

4. Reaction time

5. Agility

6. Co-ordination

3.1. BALANCE

The ability to keep the body stable whether still, moving or in a different shape by

keeping the centre of gravity over the base.

3.2. SPEED

The fastest rate at which a person can complete a task or cover a distance

3.3. POWER

The ability to apply a combination of strength and speed in an action

3.4. REACTION TIME

The time it takes to respond to a stimulus

3.5. AGILITY

The ability to change direction quickly and still keep control of the whole body

3.6. CO-ORDINATION

The ability to use two or more parts of the body at the same time

4. TRAINING SESSION

A single training session is often split up into a range of different activities.

1. Warm up

2. Fitness training

3. Skills training

4. Cool down

4.1. WARM UP

Warm up:

• Preparing the body for exercise accomplishes three things. It increases the blood

flow to the muscles, stretches muscles and tendons and increases mental

arousal

4.1. WARM UP

We warm up for three reasons:

1. To prevent injury

2. To improve performance

3. To prepare psychologically for the event

4.2. FITNESS TRAINING

Fitness training:

Many sports requiere high levels of aerobic fitness and therefore, exercise to improve

cardiovascular fitness will be the focus. However, in some activities, anaerobic

fitness or flexibility may be the specific aspect to be developed.

4.3. SKILLS TRAINING

Skills training

• Individual and team skills need to be practised, e.g. place kicking in rugby or

shooting in netball.

• Small groups practise improving team skills, such aspenalty corners in hockey

• An athlete may also have pressure training in specific skills.

• Team and unit skills are practised using passive and then active opposition

4.4. COOL DOWN

Cool down

• Training sessions should finish with warm-up exercises, but less vigorous than in

the warm up.

• This prevents blood pooling in the legs

5. WHY DO PEOPLE TAKE PART IN PHYSICAL

ACTIVITY? 1. To improve body shape

2. To look and feel bettert

3. For a good health

4. For enjoyment

5. To relieve stress and tension

6. For a physical challenge

7. For co-operation

8. For competition

9. For the aesthetic qualities

10. To mix socially


ACTIVITY? 1. To improve body shape


ACTIVITY? 2. To look and feel bettert


ACTIVITY? 3. For a good health


ACTIVITY? 4. For enjoyment


ACTIVITY? 5. To relieve stress and tension


ACTIVITY? 6. For a physical challenge


ACTIVITY? 7. For co-operation


ACTIVITY? 8. For competition


ACTIVITY? 9. For the aesthetic qualities


ACTIVITY? 10. To mix socially

6. MUSCLE

There are three main types of muscle:

1. Smooth or involuntary muscle.

2. Cardiac muscle is the specialised muscle of the heart. It contracts regulary and

automatically.

3. Voluntary muscle is also known as skeletal muscle . There are over 600

examples of this in the human body.

6.1. SKELETAL MUSCLE

Skeletal muscle is composed of fibres, which contract to produce movement.

6.2. THE MAJOR MUSCLE GROUPS

Skeletal muscle is composed of fibres, which contract to produce movement

.

7. BONES

There are over 200 bones in the body, and over 100 joints.

7.1. THE MAJOR

BONES OF THE

BODY .

8. RANGE OF MOVEMENT POSSIBLE AT JOINTS

JOINTS

9. PULSE

Pulse is a measure of the heart rate.

Types of pulse:

Name radial carotid

Location wrist neck

9. PULSE

• The efficiency of the heart improves throught exercises.

• It develops like any muscle, becoming stronger and more powerful so that it is

able to pump more blood in one contraction.

• This lowers the heart rate and is an indicator of a fitter person

10. HEART RATE

Heart rate: the amount of blood pumped per minute

An average pulse rate is about 72 beats per minute.

Maximum heart rate = 220 - age

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