PED 211 - Physical Education for Elementary Schools
Chapter 8
Components of physical fitness
Muscular strength- the amount of force that a muscles or group
of muscles can exert.
Muscular endurance- the ability of the muscles to continue to function
over a long period of time
Cardiovascular endurance- the efficiency of the heart blood vessels
and lungs while the individual is performing a continuous aerobic
movement over a period of time.
Flexibility- range and ease of movement of a joint
- Someone who is flexible can absorb an oncoming force or blow
through a wider range of movement.
- A prerequisite for dance/gymnastics
Body composition- how much of the body is fat?
- Height/ weight charts- don't access fat percentage
- Skin fold calipers- pinching triceps and calves to assess fat
percentage
- BMI determined by Body Weight in kilograms (Height in meters)^2
Also does not determine body fat percentage
AAHPE Physical Fitness Test
- 1 mile run
- Skin fold tests (calf and triceps)
- Sit and reach test
- Sit ups 5. Pull ups
Principles of exercise- leads to improved physical fitness
- Overload- increase the amount of activity
- Intensity- how hard
- Duration- how long
- Frequency- how often Heart rate should be 70- 85 % if max
- Progression- gradual overload
- Specificity
- Cardiovascular fitness- 20 rein jog.
- Strength- weight lifting
Activities to improve the components- table 8-4 page 167
Warm up activities- cals, jogging, jump rope, low intensity
games, stretching
Guidelines for stretching
- Do a general warm up first
- Slow static stretch. No bouncing
- Stretch beyond normal length, but not to the point of pain.
- 4. Begin with smaller j pints then progress toward the trunk.
Flexibility stunts pg 169
Stretches pages 170- 176
Harmful exercises pg. 177
Exercise programs and ideas
- Circuit trainincy- 10-12 activities for min each
- Obstacle course
- Jogging- jungle run, card roan, back to back jog
- Rope jumping-'In partners, to music
- Aerobics- taebo
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