PHYSICAL EDUCATION effort exerted is less than

Antrophy- muscular mass initial effort)

PE:
Physical Cardiovascular Diseases (CVD’s)
Mental - Any disease that
Social affects the heart or
Emotional blood vessels
Resistance Training- variety of methods Major Forms of CVD:
to increase muscular strength , endurance 1. Atherosclerosis
and power - Accumulation of
Repetition Maximum- measure of plaques (fatty
exercise intensity (max load before tiring) deposits, blood cells,
Set- number of repetitions without resting calcium and tissue
Basic 8 Free Weights: debris) in the inner
1. Bench Press walls of the artery
2. Overhead Military Press Main Reasons for Fatty (fatty streaks)
3. Biceps Curl build-up:
4. Triceps Curl  Smoking and other tobacco use
5. Wrist Curl  Unhealthy diet
6. Dumbbell Rowing  Physical inactivity
7. Half Squat Symptoms:
8. Lunges  Heart attack
Stages of Strength Training Program:  Stroke
1. Starter Phase
a. Gradually build strength 2. Coronary Heart Disease (CHD)
without developing soreness - Heart is supplied
or injury (light weights, high with insufficient
number repetition, max 2 blood due to
sets) clogging of coronary
2. Slow Progression Phase arteries
a. Gradually reach the desired Symptoms:
muscle strength level (  Angina pectoris (chest pain)
increase in freq of training,  Difficulty in breathing
more amount of weight,  Shortness of breath
more sets but less repetition)  Feeling sick (vomit)
3. Maintenance Phase
 Feeling light-headed (faint)
a. Desired strength level is
 Breaking into cold sweat
achieved (strength training
becomes life-long activity;  Paleness
 3. Stroke or Cerebrovascular
Accident
- Blood supply to the
brain is reduced for a
long time. Blockage
of arteries leading to
the brain and
cerebral blood vessel
rupture
Symptoms:
 Sudden weakness of one part on
one side of the body
 Confusion
 Difficulty speaking or
understanding speech
 Difficulty seeing
 Difficulty walking
 Dizziness
 Loss of balance or coordination
 Severe headache
 Fainting or unconsciousness
4. Hypertension or High Blood
Pressure
- Abnormally
chronically elevated
blood pressure
b. Systolic BP – or systole;
force of blood against the
arterial wall when heart
contracts and blood is
pumped out (140 mmHg)
c. Diastolic BP – or diastole;
heart relaxes (90 mmHg)
Negative Effects of Exercise after a
Heavy Meal:
 Nausea and vomiting
 Reduces gastric juice secretion
 Lactic acid level increase
 Feeling of fullness (psychological)
Caffeine and Exercise
- Caffeine is a
stimulant and a
diuretic that induces
fluid loss
Alcohol and Exercise
- Alcohol does not
fuel muscle work
because alcohol is
metabolized in the
liver
Negative Effects of Alcohol
 Diuretic effect impairs the body’s
fluid balance; possibility of
dehydration
 Impairs body’s ability to regulate
body temp; possible heat stroke or
hypothermia
 Slows reaction time
 Reduces strength, power and
endurance
 Hinders accuracy, balance and
coordination in general
 Deprives peoples of judgement;
compromising safety in sports
Kinds of Eating Disorders
 Anorexia Nervosa
o Voluntary starvation,
extreme exercising; fear of
gaining weight
 Bulimia Nervosa
o Binging (uncontrolled
eating) and purging (self-
 induced vomiting) to not than the usual
gain weight activities
Muscular Strength
Stress - psychological and emotional - Ability of a muscle
responses to any stimulus that disturbs an to exert maximal
indiv’s homeostasis force against a
Homeostasis – body’s state of internal resistance
physiological and psychological balance 4 Basic Movements:
Stages of Stress Response  Flexion
 Alarm Reaction (fight-or-flight o bending a body segment
stage)  Extension
o Initial stage of stress o straightening a body segment
response  Abduction
o When the Autonomic o moving a limb away from the
Nervous System (ANS), spec body
the Sympathetic Nervous  Adduction
System (SNS), and the o moving a limb toward the
Endocrine System allow the body
body to cope with stress Muscular Endurance
 Resistance Stage - Ability of the muscle
o For severe and long-lasting to exert repeated
stress force against a
o Body increases its capacity resistance or to a
to deal with stress sustain muscular
 Exhaustion Stage contraction
o Stress may be detrimental to Types of Muscular Contraction
health  Isotonic
o Muscle changes the length;
Cardiorespiratory Endurance shortening (concentrically)
- Body’s ability to or lengthening
deliver oxygen and  Isometric
nutrients to all vital o Muscle remains same length
organs in order to or muscles contracts at a
sustain prolonged fixed angle; no movement
exercise while force is being exerted
- The more oxygen against an immovable object
transported, the
greater your CRE is
needed to perform
normal and more
  Isokinetic
o Constant speed; isotonic-
concentric contraction that is
done with a machine that
regulates the velocity or
speed of the movement and
resistance
Flexibility
- Movement of joint
through full Range
of Motion (ROM)
Body Composition
- Amount of body fat
proportion to fat-free
weight; ratio
between body fat
and lean body mass
Individual Differences
 Heredity
 Maturity
 Nutrition
 Rest
 Sleep
 Level of Fitness
 Illness/Injury
 Motivation
 Environmental Influence

1. Anterior – front
2. Posterior – back
3. Medial – middle (naval)
4. Superior – up
5. Inferior – down
6. Proximal – near; nearest the medial
7. Distal – far; farthest the medial
8. Lateral – sides or from the medial
9. Transverse – separation of the
anterior and posterior