Physical Education
Fitness/fitness theory
Muscular strength the maximum amount of force that a muscle can exert against some form of resistance in a single effort
push-ups
score= 34
sit ups
score=56
The ability to exert force or lift a heavy weight we use this every day when opening heavy doors
Dips
Sets:2
reps:12
Muscular endurance
The ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running.
Lunges
Sets: 3
Reps:15
wall sit
score=5mins
The ability of a muscle to apply a force repeatedly over a period of time.
Plank
Score=3:10
Cardio endurance
Ability to sustain prolonged exercise for minutes, hours, or even days. Endurance testing is a way to measure the efficiency of an athlete's circulatory system and respiratory system in supplying oxygen to the working muscles and support sustained physical activity.
12 min
Score=21
beep test
Score=123 p
The ability of the heart and lungs to supply oxygen and energy to the muscles.
Skipping
Sets:2
Reps:50
F.I.T.T
it outlines how to manipulate your program to get in shape and get better results. It also helps you figure out how to change your workouts to avoid boredom, overuse injuries and weight loss plateaus.
Frequency. The rate at which something occurs or is repeated over a particular period of time at least 3-5 times per week
Intensity.
How intense a workout is it should increase heart rate to target zone
Walking three times a week for 30 minutes at a moderate pace might be a great place for a beginner to start. But after a few weeks your body adapts to these workouts that’s why you use the F.I.T.T. principle to make sure that you get better results.
Time
The duration of you work out you at least need 20-30 minutes each time
Type of activity
I've done running and each week you increase the distance or your speed.
I've played flag football where I’ve increased my game play
5 principles
Overload principle
The body will become stronger and function better when increased demands are placed upon it
Principle of progression
The workload must be progressively increased for any improvement to occur.
Principle of specificity
you must do specific exercises to improve specific components of physical fitness in specific body parts
People are different and their exercise needs vary – a prescription must take this into account. Don’t expect that the same prescription will get you the same result with each person – you have to monitor and adapt training as you go to suit different clients These 5 principles
I've used these 5 principles when training for track and field
I've these principles when training for high jump and long jump
Ceiling effect
at some point an increase in overload produces no significant increase in fitness level. (Law of diminishing returns)
Reversibility
Training results decrease if the body is not regularly challenged.
skill related components of fitness
Improvents come from improvements in health related components
Power
The ability to apply maximum force in as short of time as possible for example tackling in football
Agility
The ability to change detection rapidly and accurately. For example basketball
Reaction Time
The ability to respond to a situation in as short a time as possible For example goalie
Fitness defines the ability to perform physical activity, and encompasses a wide range of abilities. Each sport and activity requires a specific set of skills, and so being fit for a sport requires a specific skill set. Being fit for one sport does not necessarily make you fit for another.
I've used these skills while playing basketball
I've used these skills when playing dodgeball
Balance
the ability to maintain equilibrium when moving or standing still
Speed time
The ability to cover a short distance as quickly as possible. It’s a combination of all the skills
Coordination
The ability to combine balance and agility while moving. (Doing two unrelated task at once).
Health benefits of active living
is a way of life in which physical activity is valued and integrated into daily life
Helps mange stress
Reduces the risk of coronary disease
reduces risk of obesity
Contributes positively to self esteem
I used to have a really bad immune system until i started working out and eating right. Now i don't get sick as easy as i used too.
Sports units
Basketball
This sport tested your coordination, speed and reaction time
soccer
bench ball
This sport tested your power ,agility and reaction time
soccer-baseball
This sport tested your reaction time, power and agility
baseball
This sport tested your reaction time, coordination and speed
volleyball
This sport tested your reaction time, power and balance,
These sports units helped us learn new skills. Playing theses sports benefits our health in many ways, including helping build and maintain healthy bones, muscles, and joints; helping control weight and reduce fat; and preventing or delaying the development of high blood pressure
My favorite sport was the soccer, baseball and basketball unit it taught me a lot about my athletic stance when trying to defend the ball.
hockey
This sport tested your reaction time ,agility and power
football
This sport tested your reaction time ,speed and power
dodgeball
This sport tested your reaction time,speed and power
Nutrition
Food groups
emphasizes the importance of combining healthy eating and physical activity. By following Canada's Food Guide, Canadians will be able to meet their nutrient needs and reduce their risk of obesity and chronic diseases such as type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
Grains
a source of fibre and typically are low in fat. Fibre rich foods can help people feel full and satisfied.
6 servings of grains for a teen girl
Milk and alternatives
The Milk and Alternatives food group provides calcium, vitamins A, D, potassium, protein and fat. Many of these nutrients are important for developing strong bones and reducing the risk of osteoporosis.
3-4 servings
I've Recently have not been having my daily amount that the food guide reccommends
Meat and alternatives
The Meat and Alternatives group provides important nutrients such as iron, zinc, magnesium, B vitamins protein and fat
2 servings
Vegetables and fruit have important nutrients such as vitamins, minerals and fibre. They usually are low in fat and calories. Fruits and vegetables
7 servings
Food labels
Nutrient density
Comparison of the nutrients in food to the number of calories
Empty calories
Foods that provide calories by few if any nutrients"Junk food"
Protein
Provides energy for our bodies(four calories per gram)and is also used to build up and maintain the tissues throughout the body muscles, organs, and some hormones.It is found in milk products eggs etc,
Carbohydrate
A nutrient that provides our main source of energy(four calories per gram) to our muscles and our brains
Fat
A nutrient that gives us energy (nine calories per gram). Fat has many functions,including transporting nutrients and forming part of many body cells
Water
Fluid that is essential for life. Much of the body is water;it carries the other nutrients to all parts of the body and carries waste from all parts of the body
Fibre
The indigestible part of plant foods that helps to move food through the digestive tract.
Minerals
Nutrients needed by the body in very small amounts. They help the body in many ways
Vitamins
Nutrients needed by the body in very small amounts. They do many things to help the body grow and stay healthy.
Calories
Are units of energy
An average woman needs to eat about 2000 calories per day to maintain. An average man needs 2500 calories to maintain However, this depends on numerous factors.
When i tracked what i eat i realized i'm not eating the right amount of calories for my body size i also learned i have really bad eating habits.
Max heart rate
To find your max heart rate you do 220-age
My max heart rate is 220-15=205
target heart rate is approximately 60%-90% of maximum heart rate depending on individuals fitness level
Mental health / Personal Safety
Body image
The mental picture one has of his/her physical appearance and the associated attitudes and feeling toward it.
Ectomorph
Is a typical skinny person. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
I have an ectomorph body
My family gene has affected my body image because my mom and dad have a fast metabolism so i burn off my food quicker which keeps me slim.
My mom has a ectomorph body
Endomorph
Is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs
People who are unhappy with their bodies and don't seek healthy nutrition information may develop eating disorders. "Eating disorders" are unhealthy relationships with food that may include fasting, constant dieting, or binging and purging.
Mesomporph
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle
My dad has a mesomporph body
Social
Relationships
In society appearance is one of the most important aspect in looking and feeling good.
I have a good relationship with my friends and family
Mental
self esteem
If someone has a poor body image it could lower their self esteem.
I have a pretty good self esteem i have ups and downs but i'm comfortable in my own skin.
Spiritual
Your religious faith, values, beliefs, principles, and morals define your spirituality
My Spiritual beliefs are Christianity
Growth +Development sex ed
Sti's
Sexually transmitted infections they come from having sex with someone who is infected
Cure
Chlamydia
is a bacteria called Chlamydia trachomatis which can cause a burning sensation when urinating it is spread through ora, anal, or vaginal intercourse
Syphilis
Organism enters blood through mucous membrane or broken skin it causes painless sores on penis, anus, labia,vagina,cervix, throat, lips
STI'S can also be transmitted by skin to skin contact.
Gonorrhea
is a bacteria called Neisseria gonorrhoeae that causes burning/itching around the tip of the penis, pain urinating
no cure
Herpes
simplex 1
oral herpes, but it can also spread to the genitals
I do not have any personal connections with STI's because i've never had one but, The most common STI that i could catch if i'm not careful is Chlamydia
Simplex 2
is the primary cause of genital herpes (link is external), one of the most common sexually transmitted infections
Aids
a person’s immune system is too weak to fight off many infections, and develops when the HIV infection is very advanced
Hiv
Attacks the body's immune system
Most of them have no symptoms - so you don't know you have them.
HPV
Causes warts on areas of the body including the hands, feet and genitals, there are certain strains that put a person at a higher risk of developing certain types of cancers
Types of protection
Barrier Methods
Male condoms
Is a thin sheath that covers the penis to collect sperm and prevent it from entering the woman's body.
Female condoms
Is a thin, flexible plastic pouches. A portion of the condom is inserted into a woman's vagina before intercourse to prevent sperm from entering the uterus.
Diaphragms
Is a shallow, flexible cup made of latex or soft rubber that is inserted into the vagina before intercourse, blocking sperm from entering the uterus.
Hormonal Methods
Birth control use hormones to regulate or stop ovulation and prevent pregnancy
Combined oral contraceptives
contain different combinations of the synthetic estrogen and progestins that are given to interfere with ovulation
Progestin-only pills
Makes it difficult for sperm to swim into the uterus or to enter the fallopian tube
Contraceptive patch
Is a patch that sticks to the skin and releases hormones through the skin into the bloodstream.
Intrauterine Methods
Is a device that is inserted into the uterus to prevent pregnancy.
Copper IUD
Releases a small amount of copper into the uterus, causing an inflammatory reaction that generally prevents sperm from reaching and fertilizing the egg.
Hormonal IUD
Releases a progestin hormone into the uterus.4 The released hormone causes thickening of the cervical mucus, inhibits sperm from reaching or fertilizing the egg.
There are many forms of protection but the best way to stay protected from sti's and pregnancy is to not have sex.
I have no personal connections with this topic however since teen pregnancy is so common i know that if i ever needed some condoms i could go to the nearest clinic and get some or you can visit teensource.org and they will mail you 10 free condoms.
Sterilization
Is a permanent form of birth control that either prevents a woman from getting pregnant or prevents a man from releasing sperm
Sterilization implant
is a nonsurgical method for permanently blocking the fallopian
Tubal ligation
surgical procedure in which a doctor cuts, ties, or seals the fallopian tubes.
Vasectomy
is a surgical procedure so that sperm cannot leave the testes and cannot reach the egg
Testing
The truth is many of STIs have no signs or symptoms in the majority of people infected so if you are sexually active use protection and get tested regularly. ( better to do before)
Substance use and abuse
Tobacco
People use tobacco for pleasure, improved performance and vigilance, relief of depression, curbing hunger, and weight control.
Alcohol
Alcohol depresses the brain. Alcohol lessens your inhibitions, slurs speech, and decreases muscle control and coordination, and may lead to alcoholism
There is one thing these things all have in common they all are addictive
I've never personally had any of them but i have been addicted to something before. Pop everyday i would have a root beer. So i feel like my addiction to pop is like some peoples addiction to substances.
Drugs
There are many types of drug that do different things. The main categories are Stimulants, Hallucinogens, Opioids, Inhalants
Marijuana
The drug is usually smoked, but it can also be eaten. Its smoke irritates your lungs more and contains more cancer-causing chemicals than tobacco smoke. Common effects of marijuana use include pleasure, relaxation, and impaired coordination and memory.