Welcome to Pomperaug High School Physical Education.

*******NOTE THAT THERE ARE NOTES FOR 9TH, 10th AND 12TH GRADERS.

CHOOSE THE CORRECT NOTES*********



12th GRADE go to section labled 12th grade


Please note that you want to highlight and Copy only the notes that you need.

There are other notes on this page.

  9th grade

 

*******Benefits of Exercise 9 TH GRADE***********

 Benefits of Exercise

9th grade



Physical activity- is any movement that works the larger muscles

of the body such as the arms, legs and back.



Exercise- is physical activity that is planned, structured and

repetitive and results in improvements in fitness.



Personal fitness- includes the following:

• Regular exercise

• Maintaining a acceptable fitness level

• Eat nutritious foods

• Sleeping 8-9 hours a night

• Getting regular medical check ups

• Maintaining appropriate weight

• Avoiding substances such as tobacco, alcohol and drugs



Wellness-is when physical health, mental health and social health. are all balanced.



Physical activity pyramid

Top level: Sedentary things such as emailing, T.V., talking on the phone. Do occasionally no more than 20 minutes

3rd level: AEROBIC Exercise or Recreational activity. Do 3-5 times a week for 30 – 60 minutes

4th level (bottom) Moderate intensity activity. Do daily.


A Sedentary lifestyle leads to:

Heart disease

High blood pressure

Stroke

Diabetes

Certain cancers


Health triangle-is made up with mental health, physical health and emotional health



Wellness- All three health factors are balanced. (mental, physical, emotional)



Risk factor- is a condition or behavior that is a potential threat to individual’s wellbeing.



Risk factors put you at risk for some disease such as lung, heart and bone diseases.


Uncontrollable risk factors:

                   Age, Heredity and gender



Controllable risk factors:

                    Activity, eating habits (diabetes, obesity, cholesterol), smoking and stress.



Health related fitness includes: muscular strength, muscular endurance, flexibility, body composition and cardiovascular endurance.



Skill related fitness includes: balance, agility, power, coordination, speed and reaction time.



Exercise and Attitude:

Attitude- mind set or outlook

How does this affect your activity?



• Peer Influence- positive or negative

Words or actions can influence you



• Media- positive or negative. Can you think of both types of ads?



Commitment- pledge or promise

Adherence- sticking to it

What is the difference between the two?



Stress-is the mind and body’s response to demands and threats of everyday life.



Stress is normal

Take care of it, can take toll: sleeplessness, depression, and other health conditions



Coping strategies
Adjust diet: limit caffeine in chocolate, soft drinks, sport drinks and coffee.

Spend some time alone- take a break, unwind, improve your mood. Reading, music, writing

High level of physical activity: playing a sport, walking are outlets for stress.

Dealing with stress in a positive way is challenging.
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QUIZ Benefits of Exercise

Use the study guide to answer the quiz questions.



Name:_______________________________ Class:_________________

What is the difference between physical activity and exercise?

How much moderate intensity activity should be included in your day?



What are the 5 of the 7 things that you can do to enhance your personal fitness?



What are 4 benefits of regular exercise?



What is the term for someone who has an inactive lifestyle?



What do you call the type of activity you should do 4-6 times a week for 30 – 60 minutes?



What are the 3 uncontrollable risk factors for health?



What are the 4 controllable risk factors for health?



What 3 health factors make up the health triangle?

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Review FOR TEST  Benefits of Exercise



What is the difference between physical activity and exercise?



What should be included in your day? Minimum 60 minutes of moderate intensity



What are the 7 elements that make up personal fitness?

Regular exercise, fitness level, diet, sleep, medical check ups, maintain weight, avoid substances.



What are some of the benefits of regular exercise?



What is the term for inactivity?



What makes up the health triangle? What is it called when all 3 are balanced?



What is a risk factor?



What are 3 uncontrollable risk factors?



What are 4 controllable risk factors?

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SWIMMING 9TH GRADE



Some of the health benefits of swimming



Swimming is good exercise (that's obvious). Swimming is a lifetime sport that benefits the body and the whole person! But what is it that makes swimming good, specifically? That depends on what you are trying to accomplish.



Swimming is a healthy activity that can be continued for a lifetime - and the health benefits swimming offers for a lifetime are worth the effort it takes to get to the pool.



Regular swimming builds endurance, muscle strength and cardio-vascular fitness (heart and lungs). It can serve as a cross-training element to your regular workouts.



If an injury prevents you from putting weight on a knee or ankle, swimming can help you. Kicking workouts, water aerobics, pool running, or a regular swimming workout can all give you a great exercise session without the weight of your body pounding you with each move.



Swimming does burn calories at a rate of about 3 calories a mile per pound of bodyweight. If you weigh 150 lbs. and it takes you 30 minutes to swim one mile (1,760 yards or 1,600 meters), then you will be using about 900 calories in one hour. However, many swimmers do not swim that quickly, and many cannot swim for that distance or duration.



There are other psychological benefits to swimming, if you allow it to occur. Relax and swim with a very low effort. Let your mind wander, focusing on nothing but the rhythm of your stroke. This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day. Many swimmers find an in-direct benefit from swimming. They develop life skills such as sportsmanship, time-management, self-discipline, goal-setting, and an increased sense of self-worth through their participation in the sport. Swimmers seem to do better in school, in general terms, than non-swimmers as a group.



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Swimming 9th grade





Name:_________________________________ class:____________________



                                     Swimming for Exercise Task

                                                    (1 test grade)

Many people enjoy swimming as a leisure time activity. Swimming can also be a way for you to develop or maintain your fitness. Some people will swim laps for fitness while others enjoy using the resistance of the water for exercise.



Movements such as walking, jumping, and jogging, along with arm and leg exercises can all be used in the water.



Your task is to develop a workout, using the water that will enhance your fitness.

You will use your exercise routine in class.

Here are the requirements:



• Your workout must last for at least 30 minutes. (30-40 widths of the pool)

• Your workout must include at least 6 different movements. ( laps of swimming, locomotion

in the water, and/or resistance exercises)

:

*****Here is an example of how to write your workout:

Movement repetitions

Freestyle swimming 6 widths

Jogging 4 widths

High knees 4 widths

Wall pushups 2 sets/25 reps

***Write your workout below

MOVEMENT REPETITIONS

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On the back answer the following question:

Why is swimming considered an excellent way to exercise? Be specific about the effect of

swimming on your body.

DUE: Next Class

END  END  END  END  END  END of swimming..........................

Care and prevention Study Guide grade 9



Warm up: 3 reasons to warm up

1. Prepare body for activity,

2. Prevent injury,

3. Maximize your performance.

Cool down- two types:

Heart cool down (doing movements at a slower pace. If you stop running suddenly, blood pools in the legs so the heart has less blood to pump to the brain you feel faint.

Muscle cool down-gradual cool down of muscle, slow stretching of muscles used during work out.

This is a good time to do flexibility exercises since the muscles are warm.

****Hyperthermia is an excessive rise in body temperature.

There are three stages of heat illness.

heat cramps: inability of the body to take care of internally generated heat;

heat exhaustion: reaction of the body characterized by fatigue, weakness, and collapse due to loss of fluids through perspiration. Skin will be cold and clammy.

heat stroke: reaction of the body characterized by extremely high body temperature and disturbance of the body's cooling mechanism. (Skin will be red and hot.)



Preventative measures to avoid heat illness:

wear light colored clothing;

wear clothing that allows air to get to your body

exercise during the cooler parts of the day

Drink water often. Lack of fluids leads to dehydration.

Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in. The body is very dynamic and always changing. This is especially true with water in the body. We lose water routinely when we:

• breathe,
  
  
• as humidified air leaves the body,
  
  
• when we sweat to cool the body, and
  
  
• when we urinate or have a bowel movement to rid the body of waste products.

In a normal day, a person has to drink a significant amount of water to replace this routine loss. Fluids play a huge role in hydration and muscle performance. Drink 3-6 ounces every 10 - 15 minutes during exercise, the colder the better.


To treat heat illnesses, stay hydrated, move to a shady area, loosen clothing, cool the person with cool cloths and fanning. If person becomes sick or loses consciousness call for medical help.

Hypothermia is an excessive drop in body temperature. (cold)

Two stages of cold illness.

1. frostnip: a mild form of cold injury;

2. frostbite: damage to skin and other tissues caused by injury

Recommended preventive measures to avoid cold illness. (wear layers; wear a hat to keep in heat; keep skin covered)

Additional hazards of outdoor exercise to consider:


Guidelines for outdoor physical activity- make sure you know the makeup of the area, is it safe? Are there dogs?  Do not run from a dog.  Cross the street and back away carefully.

Pollution- check the air quality before exercising outdoors.

Altitude and climate- there is thinner air at higher altitudes which makes it harder to breathe.

You need to acclimate your body to the altitude and climate. (get your body used to it)

 

Body Injuries:
Ligaments, tendons and muscle play a role in the control of joint motion and stability.  These areas are where injuries can occur.

The difference between a sprain and a strain.

Sprain is when the ligaments or tendons near a joint are stretched or torn.

Ligaments are the fibrous bands of tissue that prevent bones from popping apart at a joint.

Tendons connect muscle to bone.  (Achilles)

Sprains usually happen when a joint is twisted. Common in the ankles, wrists and knees.

Same symptoms as fractures;

Pain on movement

Swelling

Discoloration

If pain and swelling remain severe then x-ray.

Strain is muscular or a tendon

Ex- back strain- intense pain, slight swelling difficult movement or when using the area.



Treatment: RICE: Rest, Ice, Compression, and Elevation.

Review Questions: You need to be able to answer these questions.





Why are warm-ups and a cool down essential in preventing injuries?

How can proper warm-ups affect your performance?



What are the three stages of hyperthermia?

How can hyperthermia become a life-threatening situation?

How can you protect yourself from heat-related injuries?

What are the three heat related illnesses?

How can you tell the difference between the heat related illnesses?

Why is water the most important factor in heat illness prevention?

How can you help treat a person with heat exhaustion?



What are the two stages of hypothermia?

How can hypothermia become a life-threatening situation?

How can you protect yourself from cold weather related injuries?



What is the difference between a sprain and strain?

What does RICE stand for and WHY would you use each step?



What is it called when you allow your body to get used to a climate or altitude?

How would you go about acclimating your body to climate or altitude?



What are some other factors to consider when exercising outdoors? In a city? Suburban area?

Why is it harder to exercise in a higher altitude? In polluted air?



You may be asked to design a warm up routine for your choice of physical activity.



The warm up routine should include general (dynamic) and specific stretches that are for your activity.



Be able to list several plyometric exercises.



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Care and Prevention of Injuries Home work Assignment. Due next class



Name: Class: Day _________ Block_____



Activity 2-2



Beside each concept or condition, list the ways problems or injuries can be prevented.



TERM or CONDITION PREVENTION

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Heat cramps



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Heat exhaustion



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Heatstroke



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Hypothermia



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Frostbite





________________________________________________________________________

Low wind chill

factor



________________________________________________________________________

Air pollution



________________________________________________________________________

Personal safety

Hazards



________________________________________________________________________

Change in altitude



________________________________________________________________________

Personal safety

Hazards





________________________________________________________________________

Unleashed dogs

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                    end  end   end   end

ATTENTION  STUDENTS: 

*****IF IT IS ON THE STUDY GUIDE IT IS ON THE TEST

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**************12   12    12    12    12   12  ****************

                    STRESS  12th Grade

Stress 12^th grade                            Name:_____________________________

Finish the following statement:      Any physical activity decreases stress because…

_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What are endorphins?_____________________________________________________________________________________________________________________________________________________________________________

What do they do? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

 Stress is one of the major health risk factors. Do you think it is controllable? Explain.

_________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How does exercise effect happiness and well being? ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Exercise: Rev up your routine to reduce stress

Physical activity — whether it's a relaxing walk, bicycle racing or meditative tai chi — helps relieve stress.

By now, you should know that exercise does your body good. But did you also know that virtually any form of exercise can decrease the production of stress hormones and counteract your body's natural stress response? It's true. The same regular exercise routine that helps prevent disease and builds muscle can also help you better manage stress.

How does exercise reduce stress?

Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.

§                  It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

§                  It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

§                  It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

How to get started

Every successful exercise program begins with a few simple steps.

§                  Consult with your doctor. Begin any new fitness program by consulting with your health care provider, especially if you have a history of heart disease or other risk factors.

§                  Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it.

§                  Do what you love. Don't train for a marathon if you dislike running. All forms of movement — from horseback riding to swimming — can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy.

§                  Pick a time and stick to it. Although your schedule may necessitate morning workouts some days and evening activities the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Motivation to keep moving

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

§                  Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a spinning class.

§                  Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation to your workouts.

§                  Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates classes or yoga. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Exercise = less stress

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Relaxation techniques are a great way to help your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life's challenges on your mind and body.

Whether you have a lot of stress in your life or you've got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn't hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.

Practicing relaxation techniques can improve how you physically respond to stress by:

§                  Slowing your heart rate

§                  Lowering blood pressure

§                  Slowing your breathing rate

§                  Reducing the need for oxygen

§                  Increasing blood flow to major muscles

§                  Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

§                  Fewer physical symptoms, such as headaches and back pain

§                  Fewer emotional responses, such as anger and frustration

§                  More energy

§                  Improved concentration

§                  Greater ability to handle problems

§                  More efficiency in daily activities

Gaining stress relief and other health benefits from yoga

Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet, precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move your body through poses that require balance and concentration.

But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:

§                  Increased flexibility. As you learn and refine new poses — such as touching your toes — you'll find that each time you practice, you can reach a little farther. Increased range of motion means you're less likely to injure yourself in other physical endeavors or in your daily activities.

§                  Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga, when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood pressure levels. However, yoga is not a substitute for traditional medical care and treatment.

§                  Weight loss. If you're overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra pounds.

§                  Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.

§                  Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep better at night.

§                  Alzheimer's caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving their ability to cope and manage stress.

While you shouldn't expect yoga to cure you, it can help some health conditions when combined with treatment recommended by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.

Question: What Types of Stress Reduction Exercise Are Most Effective?

"I've heard that exercise can be effective for stress reduction. Why is this true, and which types of exercise are best for stress reduction?"

Answer: It's true that exercise is an excellent stress reduction tool, and this is true for several reasons:

1.      Exercise helps release built-up tension in the body.

2.      Exercise can give you a venue for releasing emotional tension as well.

3.      Exercise releases endorphins and other "happy hormones" in your body, promoting a feeling of wellbeing.

4.      Exercise helps promote overall health and wellbeing, which can also lessen your experience of stress.

5.      Some forms of exercise allow you to be social, which can also be great for stress reduction. Other forms of exercise can allow you to get into a meditative state. Exercise can also raise feelings of self-esteem and bring other benefits that improve life quality.

(Read more about the benefits of exercise and stress.)

With all these benefits, it's clear that if you're able to exercise, you should exercise! The next step is finding the right form of exercise. The following are excellent for stress relief, for the reasons mentioned above, and each has their own special offerings as well.

·         Yoga: It's great for physical health and flexibility, and it can also help you get into a meditative state. (Read more about the benefits of yoga.)

·         Karate: It can help you develop self-discipline, become part of a community, release frustration and tension, and even feel safer, as you'll be better able to defend yourself in the event of an attack.

·         Swimming: Combining the soothing properties of water and the benefits of exercise, swimming is a great way to get in shape, cool off, and feel great.

·         Walking: Just about anyone can do this one, and it can conform to your schedule: You can take a walk on your lunch break, put little kids in a stroller and walk, walk in the morning before your shower, etc. Walking and talking with a friend makes it not even feel like exercise (for me, at least), and walking by yourself can provide the venue for you to work out problems in your head or get into a meditative state.

If you're not sure how to work regular exercise into your schedule, you may be interested in this article about exercise for busy people. Also, if you have trouble maintaining new habits that are good for you, read this article on how to choose a healthy habit and stick with it.

As our society becomes more health-conscious, there has been an increased focus on the importance of exercise. Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked. Exercise can be an extremely effective stress reliever for several reasons:

Outlet For Frustrations:

When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being.

Exercise and Stress Hormones:

Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)

Distraction:

Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state. Exercise usually involves a change of scenery as well, either taking you to a gym, a dojo, a boxing ring, a park, a scenic mountain, a biking trail or a neighborhood sidewalk, all of which can be pleasant, low-stress places.

Lookin’ Good:

I have to include this possibly superficial, but significant, benefit of exercise: it helps you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost as your clothes look more flattering on, and you project an aura of increased confidence and strength. Call me shallow, but this does impact many people, and can relieve stress for those who are concerned with their appearance and worry that they don’t look as healthy as they could.

Social Support:

The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Whether you’re in a class with others, working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.

Increased Health:

While stress can cause illness, illness can also cause stress, with the physical pain, missed activities, feelings of isolation and other costs that come with it. So improving your overall health and longevity with exercise can also save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).

Resilience To Stress:

That's right, research suggests that physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. If that's not a great reason to get more active, I don't know what is!

Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:

·         Proper glucose metabolism

·         Regulation of blood pressure

·         Insulin release for blood sugar maintanence

·         Immune function

·         Inflammatory response

Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol have some positive effects:

·         A quick burst of energy for survival reasons

·         Heightened memory functions

·         A burst of increased immunity

·         Lower sensitivity to pain

·         Helps maintain homeostasis in the body

While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.

Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as:

·         Impaired cognitive performance

·         Suppressed thyroid function

·         Blood sugar imbalances such as hyperglycemia

·         Decreased bone density

·         Decrease in muscle tissue

·         Higher blood pressure

·         Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences

·         Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of , higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining

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                                     END of STRESS Unit

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SKELETAL FITNESS 12TH GRADE           

Bone density can be improved when the force of exercise is exerted on an area of the skeletal system over a long period of time; this causes the 'honey comb' structure to become more confined providing greater strength. This will improve the skeletons ability to remain undamaged from an external impact. Prolonged exercise will also improve the skeletons' ability to support the body, due to its strength it will be able to take on a greater force (weight) and remain undamaged. The risk of developing osteoporosis, a disease where the honeycomb structure within the bone has become brittle and therefore will break or fracture easily, will be reduced if not eliminated by the density of the bone. So in my opinion exercise has a very positive effect on the structure of the bone and therefore should be taken into consideration by anybody who is looking to do high impact sports or anybody who could be at risk of osteoporosis.

Exercise can also have a positive effect on the ligaments. Exercise that consists mainly endurance training strengthens and stiffens the ligaments reducing the risk of tears and other injury. The ligaments can be torn or sprained easily when extension of the joint is in place and an external impact puts an excessive pressure on the ligament. The increased strength of the ligament will reduce the likely-hood of this happening, so in persons who train in enduringly it will be expected that there ligaments will be much less susceptible to injury. For this reason I believe that it is very important for anybody who is likely to have a moderate external impact on there joints at some point during exercise should train accordingly to increase ligament strength.

The highline cartilage in the human body is able to undergo functional adaptation if prolonged suitable exercise is exerted on the skeletal system. Prolonged exercise is shown to cause the cartilage on the bone endings to thicken; this will increase the 'glide' of the join allowing smother movement for a more prolonged period of time. Even people who find no discomfort when in there normal state of rest or during low impact exercise may still feel pain in there joints during high impact activity, this is due to the thinning of the cartage to protect all areas of the bone ending. If the person's lifestyle requires them to partake in high impact activity the cartilage will often thicken over a period of training to allow a more comfortable movement. So in my opinion, it is important if a person wishes to partake in high impact exercise they should be comfortable that there cartilage has grown to a sufficient level to cope with this impact first.

In Summery:

There are three main areas of the skeletal system that are improved when exercising regularly. The bone density is the greatest benefit as it can prevent osteoporosis and will help protection from injury regardless of if it is during exercise or not.

The increase of the thickness of highline cartilage and strength of tendons and the flexibilty of ligaments is still an important factor to any sporting persons, because it will help reduce the risk of receiving injury or being in discomfort while exercising.

•Bones get stronger•Fibers in the bone get stronger•Tissue will get stronger•The hyaline cartilage will become thicker•Tendons get thicker and will be able to withstand greater force•Ligaments will stretch further making youmore flexible•Bones increase in density•   

BONE DENSITY

NAME ________________________________________________________

Below are two microscopic pictures of bone. One is of healthy bone tissue, the other is of weak bone tissue. In the space below the pictures make a pencil drawing of each. In the space provided at the bottom describe the difference between healthy bone and weak bone tissue.

                                                Healthy Bone       Weak Bone

Explain the difference you observe between healthy and weak bone tissue:

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