Reviewer in physical education, Summaries of Physical education

Download Reviewer in physical education and more Summaries Physical education in PDF only on Docsity! P.E. REVIEWER PHYSICAL ACTIVITY READINESS QUESTIONAIRE (PAR-Q) It is typically used by fitness trainers or coaches to determine the safety or possible risk of exercising for an individual based on their health history.   HEALTH RELATED FITNESS It is the basis measure to your general well-being and aims to improve capabilities in each area through assessment or test.   Health-related- components focus on factors that promote optimum health and prevent the onset of disease and problems associated with an activity.   Fitness- is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life. Body Composition - is a method of breaking down the body into its core components: fat, protein, minerals, and body water. 1.  Body Mass Index (BMI) - is a value derived from the mass (weight) and height.  a. Waist Circumference   b. BMI = Weight / Height  Open this Link to calculate your BMI: https://www.betterhealth.vic.gov.au/tools/body-mass-index- calculator-for-adult 2.  Flexibility- refers to the ability of the joints to move through a full range of motion. Ø  Sit and Reach Ø  Zipper Test 3.  Cardio Vascular Endurance – this helps to determine the coordination of the heart and lungs in terms of delivering the oxygen to the body and nutrients to tissues as well as removing wastes out of the body. Ø  Three (3) Minute Step Test  4.  Strength – refers to a muscles ability to generate against physical objects. Ø  90 degrees push up ( boys )      Modified push ups ( girls )    SKILLS RELATED FITNESS Is the ability to do well in everyday life activities and sports?   5.     Speed: the ability to perform a movement in a short period of time Ø  40 Meters Sprint Test   6.     Power: the ability to transfer energy in to force at a fast rate. Ø  Standing Long Jump 7.     Agility: the ability to change the direction quickly using a combination of balance, coordination, speed, strength and endurance. Ø Hexagon Agility Test Hexagon Test_Fitness Tests - YouTube   8.     Reaction Time: is the amount of time it takes to respond to a stimulus. Ø  Stick Drop Test How to measure the time to respond to a stimulus? - YouTube   9.     Coordination: is the ability to move two or more body parts under control, smoothly and efficiently. Ø  Paper Juggling 10.   Balance: is the ability to stay upright or stay in control of body movement. Ø  Stork Balance Stand LESSON 3 :  MVPA (Moderate to Vigorous Physical Activity) MODERATE TO VIGOROUS PHYSICAL ACTIVITY   1.  A type of activity that makes you move fast enough to burn off three to six times energy per minutes because it involves a large area of muscles in the body. 2. It raises your heart and commences sweating. 3. According to centers for Disease Control and Prevention ( CDC ) in America that MVPA defines 50% to 70% of maximum heart rate in the body. PHYSICAL FITNESS FORMULA Physical fitness plan = FITT principle + MVPA ÷ FITT pre test result  Ø  Remember: Your fitness plan must not interfere with academic duties and time for your family. TIPS FOR PHYSICAL FITNESS PLAN 1.  Be consistent – Don’t be too drastic with your physical fitness plan, just be consistent. 2.   Follow an effective exercise routine – Ask advise from your teacher regarding your fitness plan and other professionals or even research in the internet. 3. Set realistic goals – Focus on increasing health behavior. 4. Use body system – Find a friend or classmate whom you trust and has the same goals as yours to establish a healthier lifestyle. Encourage one another and exercise together. 5. Make your plan fit your life –It means that you don’t need to be in a fancy equipment or gym to get fit. Try simple floor exercises to target areas such as hips and buttocks, legs and thighs and chest and arm likes push – ups squats and lunges. 6. Be happy –Just love what you do and pick an activity you actually enjoy doing. You can gain or lose weight and even get in shape with any type of training and activity. Choose something that is more convenient to your time and availability. 7. Watch the  clock  – Try your work out at the you have the most energy. 8. Get inspired –Fitness is a state of mind. 9. Be patient – Just be patient, don’t give up , and you will see the solid results in perfect time. Beyond SMART: An Evidence-Based Formula for Goal Setting  You can use the SMART goal for your physical fitness activities. LESSON 4: PHYSIOLOGICAL INDICATORS METHODS USED TO MEASURE THE HEART RATE     1. Radial pulse – pulsation at the wrist ( below the thumb fingers, align with the wrist. ) How to check your pulse 2. Carotid pulse – pulsation at the neck. ( below the jaw on both sides ) 3.  Apical pulse – pulsation at the heart ( 1 inch below the nipple on the right side of the body. ) PURPOSE OF MEASURING THE HEART RATE DURING AN EXERCISE 1. To gain optimal benefit from the fitness plan.  2. To reflect the intensity of the exercise or training. 2.) Bruises – a blow can cause small bleeds into the skin. 3.)Concussion – mild - reversible brain injury from a blow to the head, which may be associated with loss of consciousness. Symptoms include headache, dizziness and short term memory loss. 4.) Cuts and abrasions – are usually caused by falls. The knees and hands are particularly prone. 5.) Dehydration – losing too much fluid can lead to heat exhaustion and heat stroke. 6.) Dental damage – a blow to the jaw can crack, break or dislodge teeth. 7.) Groin strain – symptoms include pain and swelling. 8.) Hamstring strain – symptoms include pain, swelling and bruising. Knee joint injuries – symptoms include pain, swelling and stiffness. The ligaments, tendons or cartilage can be affected. 9.) Nose injuries – either blood nose or broken nose, are caused by a direct blow. 10.) Stress fractures – particularly in the lower limbs. The impact of repeated jumping or running on hard surfaces can eventually stress and crack bone. TIPS FOR AVOIDING INJURIES You can reduce your risk of sports injuries if you: *Warm up thoroughly by gently going through the motions of your sport and performing slow, sustained stretches. *Wear appropriate footwear. *Tape or strap vulnerable joints, if necessary. *Use the appropriate safety equipment, such as mouth guards, helmets and pads. *Drink plenty of fluids before, during and after the game. *Try to avoid exercising in the hottest part of the day, between 11am and 3 pm. *Maintain a good level of overall fitness, particularly in the off season (in the months between playing seasons for a sport). *Cross-train with other sports to ensure overall fitness and muscle strength. *Ensure training includes appropriate speed and impact work so muscles are capable of the demands of a game situation. *Don’t exert yourself beyond your level of fitness. Gradually increase intensity and duration of training. *Use good form and technique. *Cool down after sport with gentle, sustained stretches. *Allow adequate recovery time between sessions. *Have regular medical check-ups. FIRST AID FOR EXERCISE RELATED INJURIES TREATMENT STEPS R.I.C.E. Treatment for Acute Musculoskeletal Injury  a. Rest – for the first 24-48 hours , the injury is considered as critical treatment period, Rest will allow the injured area to have pressure free movement to avoid pain and complication. b. Ice– for the first 48 hours post injury, place the ice 20 minutes at a time every 3-4 hours. Ice reduced the pain in the injured area by allowing nerve endings to be numb when compressed as an effect of inflammation. c. Compression – use compression when elevating the sprain in early treatment. An elastic bandage is the most commonly by wrapping in the injured area. It reduces inflammation and swelling. d. Elevate – keep your strain elevated as possible and it should be higher than your heart. You can use pillow to elevate the area and also to add comfort. Rest – keep the injured area supported and avoid using for 48-72 hours. Ice – apply ice to the injured area for 20 minutes every two hours for the first 48-72 hours. Compression – apply a firm elastic bandage over the area, extending above and below the painful site. Elevation – raise the injured area above the level of the heart at all times. Suggestions on immediate treatment for sprains, strains and joint injuries, to prevent further damage include: - Referral – as soon as possible, see a doctor. - No Heat – heat will increase bleeding. - No Alcohol – alcohol increases bleeding and swelling. - No Running – running or exercise increases blood flow, delaying healing. - No Massage – massage increases swelling and bleeding, also delaying healing. LESSON 6: Proper Etiquette and Safety in the Use of Facilities and Equipment 1. TAKE CARE IN USING FACILITIES AND EQUIPMENT - In consideration of the school's effort and of other students who will benefit from using the facilities and equipment, it is in good form to handle them with care and use them solely on their purpose. 2. ONLY USE EQUIPMENTS THAT YOU HAVE ALREADY KNOW HOW TO USE - Do not handle it until such time the teacher gives instructions on how to operate the said equipment. You could break the equipment or cause harm to yourself or others. 3. BE ALERT AND AWARE IN THE TRAINING AREA- Presence of mind could help avoid accidents. 4. IN PERFORMING EXERCISES AND MOVEMENT IN GENERAL, PRACTICE GOOD FORM FIRST - Doing exercises in improper form deficit its benefits. 5. BRING BACK ALL EQUIPMENT IN PLACE AFTER USE - This is to prevent having them misplaced, stolen or become unnecessary clutters in the training area than can cause accidents. 6. DO NOT HUG THE EQUIPMENT - Do not monopolize the equipments. Allow everyone a fair use of the facilities. 7. RETURN THE EQUIPMENT PROPERLY OR LEAVE THE VENUE CLEAN - Do not leave or pass on equipments that is in complete disarray or dirty. 8. CHECK YOUR SELF - PRACTICE PROPER HYGIENE AND CARE - Take a bath or a deodorant if needed. Do not force yourself to engage in physical activity if you are feeling sick. 9. MOVE ON THE DOUBLE - Do not loiter around the venue or hang on the equipment doing nothing. 10. BE NICE AS A GENERAL RULE!                          ETIQUETTE In fitness and sports activities, good etiquette, or accepted codes of social behavior, is essential for maintaining friendly relationships between people, regardless of whether you've won or lost. Let's cover some fundamental aspects of etiquette, first in the fitness context. FITNESS ETIQUETTE - If you decide to sit down or lie down on a machine or bench, it's likely you're going to be sweating right onto the cushion you're on. You wouldn't want to sit on someone else's sweat, would you? Thus, make sure you bring a towel to the gym in order to wipe up after yourself. Besides bad body odor, you should avoid a lot of cologne or perfume as much as possible. No one wants to smell too much of either, especially combined with sweat. Finally, make sure you respect other people's time and privacy. This means that you shouldn't sit down right next to someone, like on an exercise bike, if a whole row of exercise bikes are open. It can also be interpreted as being creepy. SPORTS ETIQUETTE - Maybe you play a sport. There's etiquette there too. It's important to have good sportsmanship before, during, and after the game, whether you've won or lost. Engage in proper conduct befitting of an athlete, including fairness and respect towards another competitor. For instance, before the game, make sure to talk positively. Don’t trashes talk the other team, Instead, focus on the positive things you can do to win. As the game is about to start, you can clap for the opposing team's captain to show him or her respect as he or she walks onto the field. THE GOLDEN RULES OF FITNESS - Don’t skip the warm-up - Stay Hydrated - Prioritized Protein - Don’t forget the post workout stretch - Fit in Cardio - Rest as needed - Track your progress - Change up your routine - Do something you enjoy