Physical Education: Content Knowledge: 1.1 Core Concepts Part 2

Stimulates bones to stay healthy and prevents breakdown.

• Aerobics (Cardiovascular)

• Strength training

• Stretching or Flexibility

These are essential for overall physical and mental health.

A type of stretch involving forceful and quick movements, like bouncing.

It is more likely to lead to injury and should not be confused with dynamic stretching.

2-3 days a week.

Each stretch should be held for 10-30 seconds and repeated 2-4 times.

• Running

• Walking

• Bicycling

• Swimming

These help build cardiorespiratory endurance.

• Increases aerobic capacity

• Increases bone strength

• Controls weight

• Improves sleep

• Releases feel-good hormones

• Boosts immune system

A physical activity that uses resistance to build muscle strength.

It can involve lifting weights or using resistance bands.

48 hours

This allows muscles to recover and grow stronger.

• Overload

• Progression

• Specificity

These are key to seeing continuous improvement throughout the course of training.

Putting the body under additional stress beyond what is normal is key for progress.

As the stress increases, the body adapts to keep up.

A model that describes four ways in which additional stress can be applied:

• Frequency

• Intensity

• Time

• Type

Changing the number of times per week that exercise is performed.

E.g., from 2 to 3 times per week.

Raising the difficulty of the exercise by increasing repetitions or weight.

E.g., from 8 to 10 repetitions per set.

Increasing the amount of time spent exercising.

It is often tied to intensity; as you increase repetitions, the time increases too.

Increasing difficulty by switching types of exercise.

E.g., passing from standard squats to one-legged squats.

Body adapts to consistent training, so increasing intensity, volume, or variation over time is essential for continued improvement.

Training should be specific to the individual and their goals.

FITT

It means: Frequency, Intensity, Time and Type.

The study and investigation of the body's response to exercise.

It centers on what happens when a person starts to exercise.

1. Understanding how bodily functions change with physical activity to help persons know their benefits.

2. Developing personalized rehabilitation techniques and exercise programs.

Fitness tests

They measure cardiovascular endurance, respiratory strength, body composition, flexibility and others.

True

Different health professionals work together to holistically treat patients.

1. Stress tests

2. Core strength tests

3. Stability tests

4. Body mass index (BMI) measurements

These help to understand a person's fitness level.

Recommending inappropriate exercises for their condition.

Motor control, coordination, and timing.

It is crucial for executing smooth and coordinated movements.

The primary motor cortex plays a crucial role in controlling voluntary movements.

It is responsible for the planning, initiation, and execution of motor activities.

It plays a key role in movement control, coordination, motor learning, and adaptability.

Executive function is the ability to monitor and control behavior, thoughts and emotions, and it is located mainly in prefrontal cortex.

This area is primarly found in humans and make us what we are.

Increased blood flow leads to more neuron connections.

This is essential for improved general cognition.

At least 60 minutes of moderate to vigorous activity per day.

Powerlifting and unsupervised strength training.

These activities can harm developing tendons, ligaments, muscles, and bones.

BMI = weight (in kg) / height (in meters)²

It is an approximation of body composition based on height and weight.

• Does not account for weight distribution.

• Inaccurate for high muscle density individuals.

• Omits important health information.

BMI have larger limitations in athletes or those with larger bodys.

A state where caloric intake is greater than caloric use by the body.

This leads to weight gain.

The amount of energy necessary to digest, absorb, and transport food.

E.g., fats require less energy to digest than proteins and carbohydrates.

Not getting enough sleep can throw the body's hormones out of balance, predisposing it to weight gain.

Hormones influence appetite and metabolism.

Genetics can predispose individuals to obesity, as obesity tends to run in families.

Genes influence fat absorption, burning rate, and storage.

• Genetics

• Medical conditions limiting mobility (e.g., arthritis)

• Important or life-saving medication

• Pregnancy

• Ectomorph

• Mesomorph

• Endomorph

An individual with long, lean muscles, low fat storage, and an inability to gain weight or muscle mass.

They have the lowest risk for heart disease, cancer, high blood pressure, and diabetes.

Muscular body, wide shoulders, narrow hips, moderate bone mass, low fat levels.

Mesomorph is considered to be the most athletic of the three somatotypes.

Round body shape, low muscle mass, short limbs, high predisposition for fat accumulation and large head.

A classification system of three body types based on physical characteristics and disease predisposition.

Developed by William Sheldon in the early 20th century.

False

They are more likely to build muscle mass.

• Men: 25% body fat

• Women: 33% body fat

Skinfold measurements.

Skin thickness gives an estimation of fat percentege when assesed at various locations.

A technique that estimates body fat percentage sending a small electrical current through the body.

The current travels preferentially through fat-free tissue.

By comparing a person's weight underwater to their weight on land.

This method is high-tech and often impractical.

hungry

Bad sleep can cause greater levels of ghrelin.

full

Bad sleep can cause reduced levels of leptin.

Any movement of the muscles that requires energy.

• Carbohydrates

• Proteins

• Fats

Adenosine triphosphate, the form of energy the body's cells use to perform functions.

It is a high-energy-containing molecule.

Energy creation in the absence of oxygen.

Note: "an" = absence; "aerobic" = oxygen.

Creatine phosphate donates a phosphate group to broken-down ATP, regenerating it.

This activates when ATP reserves have ended.

A few seconds.

Then creatine phosphate comes into play.

Glucose

Glucose comes from the breaking down of carbohydrates after consumption.

An end product of anaerobic metabolism that, when accumulated, it interferes with muscle contractions and causes muscle pain.

A long-term energy production system that works in the presence of oxygen.

Up to 15 times more ATP per glucose molecule.

I.e., 30-36 ATP molecules per glucose molecule.

• Glucose

• Fatty acids

• Amino acids

Aminoacids are used only in extreme situations like starvation.

Lactic acid builds up, limiting energy production and exercise performance and causing muscle pain.

Rate of Perceived Exertion.

RPE is a subjective scale for measurement of workout intensity.

1(or 0) to 10.

The original from Dr. Gunnar Borg went from 6 to 20.

• Breathing rate

• Heart rate

• Sweating

• Muscle fatigue.

These cues help determine the intensity of the workout.

No activity.

The scale starts from 0 or 1, indicating rest.

Very intense activity.

Indicates maximal effort, such as sprinting.

4 to 6.

This range is recommended for sustained aerobic exercise.