Rochambeau Physical Education

Exercise Science

Study Guide

Benefits of Exercise

-Training Principles: F.I.T.T.O.P.S.

-Frequency= How often?  (Days)

-Intensity= How hard/heavy? (Light/Low, Moderate, Vigorous)

-Time= How Long?

-Type= Exercise? (Basketball, swimming, resistance training, etc…)

-Overload= Four factors of overload are: F.I.T.T.

-Progression= Slowly increasing.

-Specificity= Working on what you want to improve.

Types of Intensity:

-Light/Low: Walking

-Moderate: Brisk Walk/Jogging

-Vigorous: Running

Stress

-Stressors: factors that produce stress.

-Managing Stress:  Exercise, relaxation/meditation, and good diet.

-What are good stressors?

-What are bad stressors?

-Endorphins are an exercise released chemical that relieves stress.

-Deep breathing relieves stress by increasing oxygen and decreasing tension in muscles.

-Meditation techniques can help relieve stress and make you calmer and think clearer.

Muscular Development

-Flexion: A decrease in the angle of a joint

-Extension: An increase of an angle of a joint

-Atrophy: Decrease in muscle size/strength

-Hypertrophy:  Increase in muscle size and strength

-Muscles are made up of muscle fibers.

-Sets and Repetitions

-Examples of core muscles

-Examples of Antagonist muscle groups: Bicep and tricep, hamstring and quadriceps.

Muscle Fibers:

-Slow Twitch: Red, oxidative, long and slow, muscular endurance activities (Jogging).

-Fast Twitch: White, not oxidative, short and fast, muscular strength activities (Sprinting).

-Muscular Endurance: Contracting skeletal muscles for a long time without tiring.

-Muscular Strength: Contracting skeletal muscles with high velocity.

Cardio Fitness

-Cardiovascular: Heart and lungs working together to deliver oxygen to muscles.

-Aerobic Exercise:  Cardiovascular endurance.  Uses fat, carbohydrate, and protein for energy.

-Heart:  Made up of cardiac muscle cells

-Arteries:  Deliver blood to muscles.

-Veins:  Return blood to the heart.

-Pulse:  Heart beat against artery walls

-Checking Pulse: at carotid or radial arteries.

-Heart Rate:  How many times heart beats in one minute.

-Resting Heart Rate: Best checked when you wake up in the morning.

-Stroke Volume: Volume of blood pumped from the ventricle in one heart beat (a fit person pumps more blood per beat and has a lower heart rate).

-Benefits of Cardiovascular Exercise: Control blood pressure, prevent heart disease, and decrease risk of diabetes.

-Rate of Perceived Exertion (RPE): Scale to estimate how hard one feels they are working.

-Talking Test:  Measure of aerobic intensity.

Healthy Heart Rate Zone (HHRZ) or Target Heart Rate (THR):

-Max Heart Rate (MHR) = 220-age

-Calculating upper and lower limits: 60%-80% of MHR

-Beats per minutes (BPM):  In class 120-170 BPM

Body Composition

-Calorie: Unit of energy in the body (fats, Proteins, carbohydrates)

-Caloric needs/ratio:  Fats=30%, Proteins=15%, and carbohydrates=55%

-Your metabolism can increase with regular exercise.

-Gaining weight: Consume more calories than you burn.

-Maintaining weight:  take in as many calories as you burn.

-Losing weight: Burn more calories than you consume.

-Saturated Fat: fried foods, fatty beef, lard, cream, butter, and cheese.

-Lean body mass:  Muscle, bones, ligaments, tendons, and organs (anything but fat).

-1 pound of body fat= 3500 calories.

-Food labels:  Serving size, calories, vitamins and minerals.

-HDL: High Density Lipoprotein:  Good cholesterol

-LDL: Low Density Lipoprotein: Bad Cholesterol

-Trans fats and saturated fats increase LDL and decrease HDL.

-Complex Carbohydrates are better than simple (ex. fruits and vegetables).

-Body Mass Index (BMI): Measure of whether someone’s weight is appropriate for their height.

Care and Prevention of Injuries

-Sprain: Injury at the joint

-Strain:  Injury of the muscle

-Swelling occurs due to an increase of blood flow to injured area.

-Care for sprains and strains: R.I.C.E. (Rest, Ice, Compression, and Elevation)

-Muscle:  Moves the skeleton

-Tendon:  Attaches muscle to bone (Achilles tendon).

-Ligament:  Attaches bone to bone.

-Discomfort: Reaching limits (Proceed with caution).

-Pain: Exceeding limits (Stop, check for injury, and assess intensity level).

-Attire: Allows for appropriate range of motion, protection (helmets/guards), vision (eye protection), and protects against the elements (weather).

-Hydration: Before, during, and after exercise.

-Weekend Warriors: Do not regularly exercise, do not know their limits, and are prone to injury.

Skeletal Fitness

-Exercise can increase bone density and muscular strength.

-Bone Marrow: Inside bones and produces blood cells.

-Functions of Skeletal system: Provides structure and framework, protects organs, stores minerals, and produces white blood cells.

-Types of joints: hinge, ball and socket, pivot, and gliding.

-Types of bones: long, short, flat, and irregular.

-Osteoporosis:  Bone deteriorating disease.  Bones are brittle due to loss of calcium and other minerals.

-Weight bearing exercises: Improve bone density in people who do not have osteoporosis.

-Examples of weight bearing exercises: running, walking, jumping, and resistance training.

-Examples of non-weight bearing exercises: biking and swimming.

-Calcium: Increases bone strength.  Found in green leafy vegetables and dairy.

Flexibility

-Flexion: A decrease in the angle of a joint.

-Extension: An increase of an angle of a joint.

-Range of Motion: Distance between the flexed and extended position of a joint.

-Lower back pain main be associated with a tight pelvis or hamstrings.

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RMS Physical Education Grading Policy (Grades 6-8)



Assessments 50 points

Assignments 25 points

Participation 25 points

100 points



Assessments (50%):

Students will have assessments related to Exercise Science concepts.



Assignments (25%):

Students will have out of school assignments related to Exercise Science concepts.



Participation Grading Criteria (25%):

The student will: A. attend class regularly and on time, B. perform warm-up exercises as instructed, C. participate in group discussions and class activities, D. follow instructions, E. participate in physical activity to his/her personal best, and F. regularly change for class.



* Students who do not participate will receive a Non-Participation

(NP) for that class.

Students who do not meet this requirement will have the following points

deducted from current marking period grade.

* 1st occurrence – 1 point

* 2nd occurrence – 2 points

* 3rd occurrence – 3 points

* 4th occurrence – 4 points

* And so on ……



* Students are required to have a full change of appropriate exercise attire.

* Students who do not change for class will receive an unprepared

(UP) for that class.

* Students are still expected to participate for class if clothing allows.

Students who do not meet this requirement will have the following points

deducted from current marking period.

* 1st occurrence – 1 point

* 2nd occurrence – 2 points

* 3rd occurrence – 3 points

* 4th occurrence – 4 points

* And so on ……