Physical Education and Recreation By: Hamna Khan

Fitness Theory

Skill Related Components

Agility

Balance

Coordination

Power

Reaction Time

Speed

Health Benifits

Helps manage stress

Personal Connection #3: I have manged stress by playing sports and doing physical activities in school as well as home.

reduces risks of diabeties and obesity

contributes positively to selfesteem

Healthy Active Living

involves the integration of active living into a person's daily life. Active living is a way of life in which physical activity is valued and integrated into daily lives.

The F.I.T.T. Principles

T: Type of Activity (choose one your enjoy)

T: Time (duration of 20-30 minutes each day)

I: Intensity (increase heart rate to target zone)

F: Frequency (at least 3-5 times per week)

Personal Connection#2: I have used the F.I.T.T. principles when I work out in the summer. I have different work out routines for each week which helps control my weight

Principles of Fitness Training

Principle of Progression

The workload must be progressively increased for any improvement to occur.

Principle of Specificity

You must target specific exercises to improve specific components of physical fitness in specific body parts.

Ceiling Effect

At some point an increase in overload produces no significant increase in fitness level (Law of diminishing returns).

Overload Principle

The body will become stronger and function better when increased demands are placed upon it.

Reversibility

Training results decrease if the body is not regularly challenged.

Body Types

Ectomorph

Small bones, thin muscles, narrow chest, round shoulders, small buttocks

Mesomorph

Large Bones, powerful legs, trim waist, broad shoulders and firm well developed muscles.

Endomorph

wide hips, large abdomen, high percentage of body fat, heavy legs, full buttocks

Personal Connection #1: My body is an endomorph structure as I have wide hips from genetics, a high percentage of body fat and can gain weight easily. However, it is difficult for me to lose weight.

Growth and Development

Chlamydia

The most common STI in Canada. Affects of women: increases vaginal discharge, pain during urinated and vaginal bleeding. Men: discharge from the penis and burning sensation.

Spread through anal, oral and vaginal sex even if a condom is used. Can be deadly, may cause death, however, can also be cured.

Gonorrhea

Slang is drip, discharge from vagina or penis, burns and have to go to the bathroom a lot. Can lead to sterility, can be cured by anti- biotics.

Women: itches, painful urination, bleeding during sexual intercourse and can cause reproductive complications.

Human Papillomavirus (HPV)

One of the most common STI in Canada. 75% of Canadians will have one HPV infection in thier life. May cause genital warts and can lead to skin cancer (depending on the type).

Can be transferred from close skin to skin contact , through sexual intercourse. No symptoms and no known cure (use barriers).

Herpes (Symplax)

Very painful, symplax 2 is more common, however, it is not considered a STI. Can cause cold sores and cakers.

Will be carried to another person by direct skin contact. some symptoms include fluid filled blisters and swelling of lymph nodes.

Human Immunodeficiency Virus (HIV)

HIV (human immunodeficiency virus) is a virus that attacks the immune system, the body's natural defense system. Without a strong immune system, the body has trouble fighting off disease.

Protection

Having protection if having intercourse, since the couple doesn't want a disease, being pregnant or be infected by a virus.

Males can use a condom and females can use birth pills.

Personal Connection #1: In grade 8 I was taught that if anyone has gone somewhere that drugs are being abused, people should go in groups and make sure no one has used drugs. When under the influence of drugs people are not fully aware of there surroundings. Many teens go out to parties using drugs and later find out they are pregnant. This is because 1st they are under the influence of drugs and 2nd they ae not protected even if they are not under the influence of drugs.

Hepatitis

Hepatitis is inflammation of the liver. Some people have no symptoms whereas others develop yellow discoloration of the skin and whites of the eyes.

"The most common types of viral hepatitis in Canada are hepatitis A, B and C. They are all contagious."("Institutional links.")

Personal Connection #2: Some people in my family have been diagnosed with Jaundice when they were a baby. Jaundice and Hepatitis ar very similar since they both have the inflammation of the liver. Luckily, I have not been diagnosed with any disease or virus.

Personal Connection #3: As I was growing up I have been told that I am allergic to some natural growing elements. Such as grass, dust and weeds. This means that our immune system does not accept certain natural objects giving you an allergic reaction.

Substance Use and Abuse

Stimulants

A substance that raises levels of physiological or nervous activity in the body.

cocaine

Opioids

Opioids are drugs that act on the nervous system to relieve pain.

Inhalants

Inhalants are volatile substances that produce chemical vapors that can be inhaled to induce a psychoactive, or mind-altering, effect.

Toluene

Benzene

Personal Connection #3: I find it disgusting that some people like the smell of gasoline as well as lead.

Depressants

A drug that reduces excitability and calms a person

Sleeping Pills

Cannabis

A tall plant with a stiff upright stem, divided serrated leaves, and glandular hairs. It is used to produce hemp fiber and as a psychotropic drug.

Found in cigarettes

Personal Connections #1: I have suffered many family members that have been diagnosed with lung cancer due to the consumption of cigarettes. Throughout the years my father has also been addicted to cigarettes and my family have tried throughout many years for him to lose his habit and now he is cigarette free. Instead of having a cigarette he would either eat grain products as well as nuts.

Hallucinogens

Hallucinogens are a diverse group of drugs that alter perception, thoughts, and feelings.

Plants and Mushrooms

Personal Connection #2: I have never in my life taken a drug except the ones doctors prescribe.

Nutrition

Water

Fluid that is essential for life.

Personal Connection #2: I have minimized the number of ounces of water I have to consumer in a day, and if I do not want to drink water, I add lemons or fruit so I can enjoy my drink even more.

Protien/ Fats

Fat: A nutrient that gives us energy. Fibers: the indigestible part of plant foods that helps to move food through the digestive tract.

Carbohydrates

A nutrient that provides our main source of energy to our muscles and our brain.

Found in Grain products, fruits & vegetables. Includes sugars, starch and fibers.

Vitamins

Nutrients needed by the body in very small amounts. help the body grow and become stay healthy.

Meats and Alternatives

Nutrients provided: protein, minerals and fat

beans, lentils and tofu, eggs, nuts, nut butters

Milk and Alternatives

Nutrients Provided: protein, fat, vitamins and minerals.

Milk, cheese, paneer and yogurt

Grain Products

Nutrients provided: CHO, vitamins and minerals (iron)

Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Fruits and Vegetables

Nutrients provided: CHO, vitamins and minerals.

Apple, Oranges, Squash, Cucumbers

Personal Connection #1: I try to maintain a healthy lifestyle by eating plenty of fruits and vegetables. However, still manage to control my unhealthy foods.

Persoanl Connection #3: My favorite fruits are pears, strawberries, lychees and

Sports Unit

Defensive Strategies

Use hands, feet, stick or body to prevent pass or scoring attempt.

Staying between the offensive player and the goal.

Protecting the end zone (goal) by making a wall.

Personal Connection #1: Throughout the year I have learned game strategies that have helped me be better in sports. Some strategies such as communication, moving to open space and short passes which I demonstrated in all sports throughout the course.

Offensive Strategies

Short passes to teammates

Moving and creating open space.

Kepping the possession of the ball or object

Indiviual Pursuits

Yoga

Territory Games

Basketball

Handball

Hockey/Soccer

Striking/ Fielding Games

Baseball

Softball

Cricket

Net/Wall Games

Badminton

Volleyball

Ping Pong

Personal Connection #3: Net/wall games are my favorite type of sports.

Personal Connection #2: I enjoy playing sports and I admit I may be competitive sometimes.

Mental Health/Personal Safety

Conflict Management Styles

Owl

Colaborative

Gorilas

Only does something which has benefits to themselves.

Turtles

with draw from conflicts

Fox

Compromises made between both sides of the conflict.

Personal Connection #1: In conflicts with someone I have a relationship with if it be family or friends, I try to make both sides happy.

Mental Health

"Almost 20% of Canadians will personally experience a mental illness in their lifetime. "("Fast Facts about Mental Illness.")

"Mental illness affects people of all ages, educational and income levels, and cultures."("Fast Facts about Mental Illness." )

Body Image

The mental pictures one has of his/her physical appurtenance and the associated attitudes and feelings towards it.

Media

Media promotes perfect body type but does not give a positive outlook on body image.

Relationships

Must have a strong relationship by understanding each other, being able to tell feelings without anyone being mistaken.

Positive: honest, trust, communicating

Negative: lying and less communicating

Both partners should have consent in the protection they need if they are deciding to have intercourse.

Depression

Sadness

Feeling body is not like others, many people would like perfect thin, tall bodies however, it is not for everyone.

Personal Connection #2: As i started high school I also had many times where I was not happy with my body image, as I would see these skinny girls come to school I felt like I was not belonged. Throughout grade 10 I have learned to appreciate my body as there is only one of me and thousands of girls suffering the same thing I was.

Due to the fact that the endomorphs body structure may easily gain weight if eating foods, they may feel sad or become depressed as their body isn't a figure they would want.

Health Habits

Eating Healthy regulary

Physical Activity

Drinking water

Personal Connection #3: Throughout years I make sure to include all healthy habits into my life so I can be fit and appreciate my body image.

Media Types: Television, movies, magazines, radio. These all promote diet plans and body goals.

"Fast Facts about Mental Illness." Canadian Mental Health Association. N.p., n.d. Web. 16 Jan. 2017.

"Institutional links." Hepatitis - Infectious Diseases - Public Health Agency of Canada. N.p., n.d. Web. 16 Jan. 2017.

"Sexually transmitted infections (STIs)." Travel.gc.ca. N.p., 27 Apr. 2016. Web. 16 Jan. 2017.

Gupta, Dr. Samir. "Growing STI rates call for renewed concerns in Canada." Global News. N.p., 02 Mar. 2016. Web. 17 Jan. 2017.

"Health in Canada." Government of Canada, Statistics Canada. N.p., 03 Nov. 2016. Web. 16 Jan. 2017.

"Common menu bar links." Findings. N.p., n.d. Web. 17 Jan. 2017.

"About substance abuse." Government of Canada, Health Canada and the Public Health Agency of Canada, Healthy Environments and Consumer Safety Branch, Controlled Substances and Tobacco Directorate. N.p., 30 Sept. 2014. Web. 16 Jan. 2017.

"Teen Drug Abuse Facts & Their Implications." Canadian Centre for Addictions. N.p., 19 Aug. 2016. Web. 17 Jan. 2017.

"President's Council on Fitness, Sports & Nutrition." Facts & Statistics - President's Council on Fitness, Sports & Nutrition. N.p., n.d. Web. 17 Jan. 2017.

References:

Personal Connection #4: I am physically fit as I have shown progression in most of my fitness testing tests. This includes push ups, wall sits, Sit ups and beep test. I am not always physically fit, however, try to show progression in my fitness by drinking water to be hydrated as well as eat healthy.

"Management and treatment vary depending on the sexually transmitted infection. Some STIs can be cured while others can be life-long infections."("Sexually transmitted infections (STIs)

"Early detection and treatment are important to help prevent long-term health effects and reduce the spread of infection."("Sexually transmitted infections (STIs)

"Between 2001 and 2010, gonorrhea rates were up 53.5 per cent and syphilis rates more than quadrupled."(Gupta, Dr. Samir.).

People that feel they have depression or a mental disorder based on their body type may have eating disorder having them to also make there body health decrease.

"Schizophrenia affects 1% of the Canadian population. Anxiety disorders affect 5% of the household population, causing mild to severe impairment. Suicide accounts for 24% of all deaths among 15-24 year old and 16% among 25-44 year old."("Fast Facts about Mental Illness.")

"A complex interplay of genetic, biological, personality and environmental factors causes mental illnesses. Almost one half (49%) of those who feel they have suffered from depression or anxiety have never gone to see a doctor about this problem." ("Fast Facts about Mental Illness.").

"Overweight or obese adults
(2014) 54.0%"("Health in Canada.").

"Physically active (leisure time)
(2014) 53.7%"("Health in Canada.").

"Overweight or obese youth (12-17)
(2014) 23.1%"(("Health in Canada.").

"The health benefits of physical activity are numerous and well-documented — a reduced risk of cardiovascular disease, some types of cancer, osteoporosis, diabetes, obesity, high blood pressure, depression, stress and anxiety."("Common menu bar links.")

Even so, close to half (48%) of Canadians aged 12 or older, 12.7 million people, were inactive in their leisure time in 2005, meaning that they did the equivalent of less than a half hour of walking per day. As well,25% (6.6 million) reported that they usually sit most of the day. And during a typical week, 41% (10.8 million) spent less than one hour walking to get to work or school or to do errands."("Common menu bar links.").

"Evidence indicates that 30 minutes of moderate intensity exercise on most days provide some health benefits, notably, a decreased risk of chronic diseases, and that increasing benefits come from doing more, especially vigorous activities."("Common menu bar links.").

"Some recent recommendations suggest that 60 minutes of moderate intensity exercise per day is needed to prevent weight gain."("Common menu bar links.").

"Physically active leisure time is more common among men than women. A higher percentage of men than women reported being at least moderately active in their leisure time, particularly at younger (less than 34) and older (65 or older) ages."("Common menu bar links.").

"When the user becomes accustomed to a particular dose of a drug and needs higher dosages in order to obtain the same effects, he or she is likely to have developed tolerance to the drug. Users with increased tolerance are at higher risk of overdose."("About substance abuse.").

"Long-term substance abuse causes changes to the brain and body that can become permanent. This may affect:

judgment
decision making
learning
memory
behaviour".("About substance abuse.").

"Popular illicit drugs in Canada include: Marijuana, Ketamine, LSD, Cocaine, Bath salts, Methamphetamine, GHB, Ecstasy and Alcohol."( "Teen Drug Abuse Facts & Their Implications.").

"Treating or controlling teen substance abuse is quite expensive. Figures from the Health Officer’s Council of BC show that for every $5 spent on teen drug rehabilitation, $95 goes towards incarceration expenses. In addition, substance abuse costs the healthcare system $8 billion every year. "( "Teen Drug Abuse Facts & Their Implications.")

"Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat."("President's Council on Fitness, Sports & Nutrition.").

"About 90% of Americans eat more sodium than is recommended for a healthy diet."("President's Council on Fitness, Sports & Nutrition.").

"Food available for consumption increased in all major food categories from 1970 to 2008. Average daily calories per person in the marketplace increased approximately 600 calories."("President's Council on Fitness, Sports & Nutrition.").

"Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk."("President's Council on Fitness, Sports & Nutrition.").