Physical Education and Recreation

December 1, 2012 Saturday 15.30-16.30

Prepared by Mrs. Ruffel Joy C. Manalo, BSN, RN, MN Department of Pediatrics and Midwifery 2012

Contents:
1. The Importance of Exercise 2. Objectives of exercise -Exercise for health -Exercise for competition 3. Preparation before exercise -Physical checking -Equipments, clothes, etc.

1. Importance of Exercise

Fitness and Health

Cont
The word health is often associated only with physical fitness, but there are other components of health. FITNESS means readiness. Fit people are better equipped than non-fit people. The level of fitness includes all aspects of health and life. It affects physical, mental, and social health.

What is Physical Fitness?

Physical Fitness is the ability of your body systems to work efficiently. A fit person is able to carry out the typical activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities.

Physical Activity and Exercise

Physical activity is a general term that includes sports, dance, and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn. When people do physical activity especially for the purpose of getting fit, we say they are doing exercise.

2. Objectives of Exercise

-Exercise for health -Exercise for competition

Health and Wellness Benefits of Physical Activity

Regular physical activity can do much to prevent disease and illness. It can help you look your best (with proper nutrition, good posture, and good body mechanics). Besides looking better, people who do regular physical activity feel better, do better on academic work, and are less depressed than people who are less active. Regular physical activity results in physical fitness which is the key to being able to do more of things you want to do and enjoy life. It allows you to be fit enough to meet emergencies and day-to-day demanding situations. Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits.

The Parts of Physical Fitness

Health - Related Physical Fitness Skill - Related Physical Fitness

It helps you stay healthy

It helps you perform well in sports and activities that require certain skills

Health - Related Physical Fitness

Cardiovascular fitness: the ability to exercise your entire body for long periods of time. Strength: the amount of force your muscles can produce. Muscular endurance: the ability to use your muscles many times without tiring. Flexibility: the ability to use your joints fully through a wide range of motion. Body fatness composition: is the percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle.

Skill - Related Physical Fitness

Different sports require different parts of skill related fitness. Many sports require several parts. For example, a skater might have good agility, but may not posses good power. Some people have more natural ability in skill areas than others. Good health does not come from being good in skill-related fitness.

Agility

Agility is the ability to change the position of your body quickly and to control bodys movements. People with good agility are most likely to be good at activities such as: diving, soccer, ice skating, wrestling, etc.

Balance
Balance is the ability to keep an upright posture while standing still or moving. People with good balance are most likely to be good in activities such as gymnastics, ice skating, rhythmic gymnastics, ski-jumping, surfing, etc.

Power
Power is the ability to use strength and speed. People with good power might have the ability to put the shot, throw the discus, high jump, play football, speed swim, speed skate, etc.

Reaction Time
Reaction time is the amount of time it takes to move once you realize the need to act. People with good reaction time are able to make fast starts in track or swimming, or to dodge a fast attack in fencing or karate.

Speed
Speed is the ability to perform a movement or cover a distance in a short period of time. People with leg speed can run fast, while people with good arm speed can throw fast or hit a ball that is thrown fast.

Lifetime Fitness
Step 1: Doing Physical Activity Step 2: Getting Fit Step 3: Self-Assessment Step 4: Self-Planning Step 5: Lifetime Activity Step 6: Lifetime Fitness

3. Preparation before Exercise

-Physical checking -Equipments, clothes, etc.

What happens in your PE lessons?

Think about the safety precautions that are taken in your PE lessons. These may include:

Kit checks
Use of safety equipment like crash mats A warm-up and cool-down

Pitch inspection
Instructions about technique and safety

Which of these procedures are followed before every lesson? Which additional procedures are followed before: Rugby? Cricket? Tennis? Athletics? Football?

Netball?

Before the game

Many precautions must be taken before participation. Make a list of everything you can think of that can be done before sport to prevent injury, then look at the selection below.

Correct technique

Training

Fitness, strength and flexibility

Inspection of playing conditions

Pre-event precautions

Warm-up

Correct clothing

Kit

Appropriate equipment in good condition

Describe the importance of each item.

Correct clothing what not to wear

Correct clothing what you should wear

What should you wear?
Generally speaking, you should wear comfortable clothing that allows a full range of movement.

Warm clothing should be worn before competing. During the activity you need clothing that will keep you the correct temperature.

Protective gear appropriate to the activity should be worn. Some dangerous sports require protective equipment like body armour, gum shields or helmets.

Correct clothing

Correct equipment
The equipment you play with needs to be in good condition, up-to-date and used correctly.

Javelin

What are the possible issues around using the items shown opposite? 5-a-side goal

Gym mats

Fit to play
It is said that: You must make sure that you are fit to play sport and dont just play sport to get fit

What does this mean?

Body conditioning is important in preventing injury. An athlete should prepare their body for the demands of their activity.

Body conditioning
One way of preparing your body for sport is weight training. Weight training can:

increase tendon strength

increase ligament strength increase bone strength.

Tougher tendons, ligaments and bones are harder to damage, therefore the risk of injury is reduced.

Body conditioning
Some sports require a high degree of flexibility. Flexibility training can help participants to prepare for sports like gymnastics, diving, martial arts and climbing, where the body is required to perform extreme movements.

Increasing a participants range of movement reduces the risk of injuries like sprained and pulled muscles. The easiest way to increase flexibility is by stretching. Yoga and similar activities can also help.

Body conditioning
Endurance training can also help to prevent injury.

Improved fitness helps to prevent performers becoming excessively fatigued during their activity. Fatigue is associated with problems like cramp and dehydration. Fatigue can also lead to a loss of proper technique, causing injuries. What could happen to a rock climber if they became very fatigued?

What could happen to a swimmer?

Body conditioning

Correct technique
Poor technique can lead to injury. It can cause you to have a sudden accident like a crash or a fall.

Over a long period, poor technique in sports like rowing and weightlifting can cause strains or joint damage.

Think of four sports where injuries can be caused by poor technique.

What sort of injuries could be caused?

EMPICS Ltd

Warm-up
By warming-up properly you will reduce the risk of soft tissue injuries like pulled muscles, strains and sprains. The aim of a good warm-up is to gradually prepare the body for exercise. This is done by:

increasing body temperature, making muscles, tendons and ligaments more elastic
stretching to increase the range of movement around joints.

A thorough warm-up should consist of three main stages:

Warm-up
Stage 1: light aerobic work Light continuous activity such as slow jogging, is used to increase heart rate and blood flow. Muscles, ligaments and synovial fluid in the joints are warmed, increasing flexibility.

Stage 2: stretches Stretching the main muscle groups and joints increases their elasticity and mobility so that they are less likely to be strained.

Stage 3: specific stretches and skills-related exercises The final stretches and exercises will tackle the muscles that come under particular stress during the planned activity, for example, a javelin thrower may do some throws at 50% of maximum effort.

Warm-up

Balanced competition

Would you allow these two individuals to compete against each other in a boxing match? Why not?

In order to make a competition safe for participants, it is important that the organizers balance it.

Balanced competition
It is particularly important in contact sports that competitors are reasonably evenly matched. This reduces the risk of injury to younger or weaker competitors.

There are many different ways of balancing competition.

AGE Many sports have junior leagues or competitions.

GENDER Women and men compete separately in most sports.

SKILL Most sports have separate competitions for beginners.

WEIGHT Many combative sports like boxing and wrestling have different weight divisions.

The rules of the game

Rules and laws in sport are not just there to ensure fair play they are also designed to protect participants. The rules of each sport depend on a number of factors, including the level of contact and the equipment used.

Think of how the rules in the following sports help to protect participants. 1. 2. Ice hockey Boxing

3.

Track cycling

The rules of the game

Referees and officials play an important role in ensuring safety, by enforcing the rules. There are a number of ways in which offending players can be dealt with: 1. 2. 3. 4. Warning from the referee Advantage/points given to opponents Sending players off, either permanently or temporarily. Disciplinary proceedings, including lengthy bans.

How do these punishments help to improve safety?

The rules of the game

The rules of the game: a case study

During 2005 Lions rugby tour of New Zealand, Brian ODriscoll, the Lions captain, suffered a dislocated shoulder when he was tackled the by two New Zealand players. Video footage later showed that ODriscoll had been lifted off his feet and driven into the ground head-first in what is termed a spear-tackle

Why is this type of tackle particularly dangerous?

The rules of the game: a case study

The IRB rules state that:
A player must not tackle an opponent early, late or dangerously. Although the evidence emerged too late to take action against the New Zealand players, the footage was presented to a conference of referees. Referees have been instructed to be vigilant against this kind of tackle and punish offenders harshly. Players found guilty of spear-tackling can be suspended for up to 6 months.

Do you think that this will deter players from spear-tackling opponents?

Is the playing area safe?

Before sporting activity commences, teachers or match officials must check that the playing area is safe. Pitches must be checked for glass and other sharp objects, and sports halls need to be checked for wet or damaged floors.

What other factors could affect the playing area?

For each of the following sports, consider the safety implications of freezing temperatures, strong winds and the permanent fixtures required (e.g., goals, nets). Javelin Rugby Sailing Long jump Basketball Ski jumping

Cool-down
A proper cool-down after activity prevents muscles and joints becoming stiff and sore. It helps you to recover more quickly so that you are ready to take part in activity again sooner. A cool-down should consist of some light aerobic work followed by stretches. Keeping the blood moving prevents it pooling in the limbs which can cause light-headedness. Stretching helps to disperse lactic acid.

Glossary of keywords
Warm-up Cool-down Blood pooling Correct technique Body conditioning Balanced competition

Flexibility