PHYSICAL FITNESS 2 - IES Malilla - Inicioiesmalilla.edu.gva.es/cms_2_5/attachments/article/716/4t...PE 4th ESO IES MALILLA - Have a varied diet, eating all kinds of foods, not only

PE 4th ESO IES MALILLA

1. PHYSICAL FITNESS ................................................................................... 2

1. Factors affecting fitness....................................................................... 2

2. Components of Physical Fitness ......................................................... 43. Popular strenght workouts................................................................... 7

2. GOOD POSTURE...................................................................................... 15

1. Correct sitting position........................................................ 16

2. Correct lifting position......................................................... 17

3. What is the best position for sleeping and lying down? ...... 18

3. CONTRAINDICATED WORKOUTS.............................................................. 19

4. FUNCTIONAL ANATOMY........................................................................... 23

5. ORIENTEERING........................................................................................ 25

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1. PHYSICAL FITNESS

We can define Physical fitness as "The ability to do a daily physical workout without feeling too tired". A more accurate definition would be "The ability to perform daily physical activity efficiently, without demanding a strenuous effort to the body."

But for a weightlifter, the concept of fitness is different from that of a marathon runner.

As you know form previous courses, physical fitness has four major components: Strength, Stamina, Suppleness and Speed. These are often referred to as “The 4 Ss”.

Improving fitness:

The physical fitness of the human body can always be improved. This can be done by following a training programme. Some programmes are more effective than others, and a programme can produce different effects in different people.

Factors affecting fitness:

a) Psicological and social skills:-A relaxed attitude and a mind free from stress is basic for well-being.-A positive attitude is desirable in all people, but essential in a sportsperson. Attitude includes trust in your skills, will, discipline and respect for one´s opponents and fellow partners.b) Physical exercise:-Participation in physical activity develops the components of physical fitness, and it is well known that a sedentary lifestyle damages your health.c) Rest:-Sufficient good quality sleep is an essential part of any sportsman or sportswoman. Also, you need to rest properly between your daily activities (classes, evening activities and sports)

d) Diet:A healthy and balanced diet is vital for the body. It must provide you with nutrients to:-Obtain energy to create movement-Construct and repair all types of body tissues-Regulate human body functions (temperature, metabolism...)

For a correct diet, you must:

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- Have a varied diet, eating all kinds of foods, not only the ones you like most. - Have a balanced diet, without an excess or lack of nutrients. - Eat five times a day: breakfast, mid-morning snack, lunch, tea or afternoon snack, dinner. - Drink regularly: a correct hydration is fundamental. Thirst is a symptom of dehydration, so drink properly before, during and after exercicing. - Eat fruit often - Avoid factory baked goods and junk food.

e) Age:Physical fitness develops in parallel to your body, and decreases with age. A healthy lifestyle makes your body funtions to decrease slower. f) Genetics:Some aspects affecting health and physical fitness can be genetically inherited, such as muscular fibre type, but work and perseverance can also make us increase our abilities and skills.

g) Drugs:The use of drugs is acceptable if they are to overcome illness, such as asthma. But here we use the term drugs to refer to tobacco, cannabis, alcohol and other stimulant and sedative drugs. These always have side effects, despite they are more or less accepted socially. Tobacco causes damage to the respiratory and circulatory systems, and alcohol kills neurones and affects the central nervous system, blood pressure, liver, stomach and reaction time.

References:Northampton college. Sropt, travel and public services. BTEC First Diploma in Sport. (2013-2015) Student workbook. Unit 1: Fitness for Sport & Exercise. https://www.tes.com/teaching-resource/l2-btec-sport-workbook-unit-1-new-2013-spec-6340291

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Activity: Components of Physical Fitness

Aerobic endurance/ Stamina

• Add definition

• Identify alternative names

• What is involved in the CV system?

• What is the CV system responsible for?

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Muscular endurance/ Stength

• Add definition

Flexibility / Suppleness

• Add definition

• Identify the two types of flexibility

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Speed

• Add definition

• Identify the three different

types of speed

References:Northampton college. Sropt, travel and public services. BTEC First Diploma in Sport. (2013-2015) Student workbook. Unit 1: Fitness for Sport & Exercise. https://www.tes.com/teaching-resource/l2-btec-sport-workbook-unit-1-new-2013-spec-6340291

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Press-Ups

Difficulty 1Kneeling Press Up

Difficulty 2Traditional Press Up

Difficulty 3Decline Press Up

Press Ups are a body weight exercise working the chest and arms area. Otherwise known as the Pectorals, Biceps and Triceps

Biceps

Sit-Ups

Difficulty 1Traditional Sit Up

Difficulty 2Leg Raised Sit Up

Difficulty 3Bicycle Sit Up

Abdominals

Sit Ups are commonly performed to increase your ‘Six Pack’. Otherwise known as your Abdominals or ‘Abs’.

SkippingSkipping is an affordable exercise that requires you to use all your body. Therefore making it an excellent aerobic exercise. It use most of the muscles in your legs, arms and core. But the main muscles are the abdominals, calf (Gastrocnemius) and Quadriceps.

Abdominals

Quadriceps

Gastrocnemius(Calf Muscle)

Difficulty 1Skip – Pause – Skip

Difficulty 2Continuous Skipping

Difficulty 3Alternate Foot Skipping

Tricep Dips

Difficulty 1Floor Tricep Dips

Difficulty 2Bench Tricep Dips

Difficulty 3Parallel Tricep Dips

Tricep Dips focus on the upper part of the arm at the back. This exercise isolates (focuses) on the Tricep.

Burpees

Difficulty 1Burpee – Stand – Burpee

Difficulty 2Burpee – Jump - Burpee

Difficulty 3Burpee – Star Jump - Burpee

Burpees can be a difficult exercise because they use all the muscles in the body as well as being a combination of different actions.

Squats

Difficulty 1Traditional Squat

Difficulty 2Deep Squat

Difficulty 3Squat Jumps

Squats focus on the muscles in the lower body and particularly the Quadriceps and Hamstrings.

The Plank

Difficulty 1Hand Plank

Difficulty 2Forearm Plank

Difficulty 31 Foot Plank

The plank focus on the ‘Core’ muscles or the ‘middle’ of the body. Otherwise known as the abdominals or ‘Abs’.

Abdominals

Lunges

Difficulty 1Short Lunge

Difficulty 2Long Lunge

Difficulty 3Jumping Lunge

Lunges focus on the muscles in the lower body and particularly the Quadriceps, Hamstrings and Gluteus Maximus.


2. GOOD POSTURE

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture:

• Keeps bones and joints in the correct alignment so that muscles are being used properly. • Helps decrease the abnormal wearing of joint surfaces that could result in arthritis. • Decreases the stress on the ligaments holding the joints of the spine together. • Prevents the spine from becoming fixed in abnormal positions. • Prevents fatigue because muscles are being used more efficiently, allowing the body to use

less energy. • Prevents strain or overuse problems. • Prevents backache and muscular pain. • Contributes to a good appearance.

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Correct sitting position

• Sit up with your back straight and your shoulders back. Your buttocks should touch the backof your chair.

• All three normal back curves should be present while sitting. A small, rolled-up towel or alumbar roll can be used to help you maintain the normal curves in your back.

Here's how to find a good sitting position when you're not using a back support or lumbarroll:

• Sit at the end of your chair and slouch completely. • Draw yourself up and accentuate the curve of your back as far as possible. Hold for

a few seconds. • Release the position slightly (about 10 degrees). This is a good sitting posture.

• Distribute your body weight evenly on both hips. • Bend your knees at a right angle. Keep your knees even with or slightly higher than your

hips. (use a foot rest or stool if necessary). Your legs should not be crossed. • Keep your feet flat on the floor. • Try to avoid sitting in the same position for more than 30 minutes. • At work, adjust your chair height and work station so you can sit up close to your desk and

tilt it up towards you. Rest your elbows and arms on your chair or desk, keeping yourshoulders relaxed.

• When sitting on chair that rolls and spins, don't twist at the waist while sitting. Instead, turnyour whole body.

• When standing up from the sitting position, move to the front of the seat of your chair. Standup by straightening your legs. Avoid bending forward at your waist. Immediately stretch yourback by doing 10 standing backbends.

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Correct driving position

• Use a back support (lumbar roll) at the curve of your back. Your knees should be at the same level or higher than your hips.

• Move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.

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Correct lifting position

• If you have to lift objects, do not try to lift objects that are uncomfortable or are heavier than30 pounds.

• Before you lift a heavy object, make sure you have firm footing. • To pick up an object that is lower than the level of your waist, keep your back straight and

bend at your knees and hips. Do not bend forwards at the waist with your kneesstraight.

• Stand with a wide stance close to the object you are trying to pick up and keep your feetfirm on the ground. Tighten your stomach muscles and lift the object using your legmuscles. Straighten your knees in a steady motion. Don't jerk the object up to your body.

• Stand completely upright without twisting. Always move your feet forwards when lifting anobject.

• If you are lifting an object from a table, slide it to the edge to the table so that you can hold itclose to your body. Bend your knees so that you are close to the object. Use your legs to liftthe object and come to a standing position.

• Avoid lifting heavy objects above waist level. • Hold packages close to your body with your arms bent. Keep your stomach muscles tight.

Take small steps and go slowly. • To lower the object, place your feet as you did to lift, tighten stomach muscles and bend

your hips and knees.

What is the best position for sleeping and lying down?

No matter what position you lie in, the pillow should be under your head, but not your shoulders,and should have a thickness that allows your head to be in a normal position.

• Try to sleep in a position which helps you maintain the curve in your back (such as on yourback with a pillow under your knees or a lumbar roll under your lower back; or on your side

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with your knees slightly bent). Do not sleep on your side with your knees drawn up to yourchest. You may want to avoid sleeping on your stomach, especially on a saggy mattress,since this can cause back strain and can be uncomfortable for your neck.

• Select a firm mattress and box spring set that does not sag. If necessary, place a boardunder your mattress. You can also place the mattress on the floor temporarily if necessary.If you've always slept on a soft surface, it may be more painful to change to a hard surface.Try to do what's most comfortable for you.

• Try using a back support (lumbar support) at night to make you more comfortable. A rolledsheet or towel tied around your waist may be helpful.

• When standing up from the lying position, turn on your side, draw up both knees and swingyour legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoidbending forward at your waist.

The above advice will benefit a majority of people with back pain. If any of the above guidelinescauses an increase of pain or spreading of pain to the legs, do not continue the activity and seekthe advice of a physician or physical therapist.

References

• American Chiropractic Association. Tips to Maintain Good Posture. Accessed 5/7/2013 • North American Spine Society. 10 Tips for a Healthy Back. Accessed 5/7/2013

• American Academy of Orthopaedic Surgeons. Spine Conditioning Program. Accessed5/7/2013

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3. CONTRAINDICATED WORKOUTS

Reference: Navy Physical Training Series. Contraindicated exercises: Navy fitness. AssistingNavy health & fitness professionals in providing safe & effective physical conditioning instruction toSailors.

http://www.public.navy.mil/bupers-npc/support/21st_Century_Sailor/physical/Documents/Contraindicated%20Exercises.pdf

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4. FUNCTIONAL ANATOMY: PRINCIPAL MUSCLES AND THEIR FUNCTION

MUSCLE FUNCTION

ARMS

Triceps

Muscle in the back of the upper arm.To extend the arm away from the body; to push.

Biceps

Muscles in the front of the arm.To bend or curl the arm toward your body.

Pectorals

Large muscles of the chest.To push away or swing and object like a tennis racket.

Deltoids

Shoulder muscles, consists of three parts, or "heads."

To lift and move the arms.

RAQUIS

Trapzeius

Large muscles between the back and the neck.

To help lift the arm to the side, help bend the neck, and shrug the shoulders.

Rectus Abdominus

The "6 pack" of muscles in the center of your midsection; actually one large muscle.

To curl and extend your body; to support your spine

Obliques

Muscles on the side of your midsection.To twist your body; to bend body to the side.

Latissiumus Dorsi

Large muscles of the back that the body it V shape.

To climb or pull objects toward you

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LEGS

Quadriceps

The large, cable-like muscles in your front thigh.

To extend your legs.

Hamstrings

The muscles on the upper rear leg. To help you stand and jump.

Gluteals

The muscles of your BUTTOCKS; the largest muscles in your body

To help you stand, jump, and climb.

Gastrocnemius

The calf muscle in the lower leg.

To let you stand on your toes; to help you jump andclimb.

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5. ORIENTEERING

Orienteering is a competitive sport that involves cross-country running using a map to find yourway around a set course.It requires physical fitness, skill in map reading, compass work, mentalalertness and decision-making.

The goal in a standard orienteering course is to find all of a set of numbered controls, in ascendingnumerical order, as quickly as possible. Be careful not to skip controls or take them out of order orin reverse order. The challenge in orienteering is to pick and then successfully execute the bestroute between controls, which may not be the same as the best route for someone else withdifferent skills, experience level and/or physical ability. It is particularly important to note that thebest route is rarely to simply follow a compass bearing in a straight line between controls.

The two permitted aids to navigation in orienteering are a map and a compass. Of these two, themap is primary and the compass is secondary, even optional, particularly for beginner courses.The most crucial skill to develop is therefore map reading. Compass technique is much lessimportant, though a compass can be helpful and it will be beneficial to start forming good habits ifusing one.

4.1. Map reading

The map is a miniature representation of the terrain. It is easiest to interpret and to relate to theterrain if held so that directions between features on the map are the same as directions betweenthe same features in the terrain. This saves you the effort of performing a mental rotation ofdirections in the terrain to directions on the map and vice versa. The map can be kept oriented bycomparing it to the terrain and rotating it as necessary to make it match.

The map can also be oriented using the compass. The map has magnetic north lines drawn acrossit. It suffices to hold the map so that the north end of these lines is pointing in the same direction asthe north pointing, generally more colorful, end of the needle of your compass.

There may be a legend printed on the map showing all the various symbols. The map symbols are:

Colors

white = normal forest (different from usgs maps, where white = fields)

green = thicker forest and undergrowth, darker greens mean thicker vegetation/slowerrunning/lower visibility.

yellow = fields, open areas

blue = water features: streams, marshes, ponds and lakes

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black = man-made features such as buildings, fences, abandoned cars, roads, tracks, trails, etc.and also rock features such as cliffs and boulders

brown = earth features, mainly contour lines (lines following constant elevation) but also ditches,pits, small depressions, earth banks and walls.

In interpreting contour lines, remember that lines will be close together to indicate steep terrain,farther apart for flatter areas.

Scale

1:10,000 and 1:15,000 are the most common scales for orienteering maps. On a 1:10,000 map, acentimeter on the map will correspond to 100 meters in the terrain. At 1:15,000, 1 cm on the mapequals 150 meters in the terrain.

Magnetic north lines

The map will be covered with evenly though fairly widely spaced lines indicating magnetic north - the north ends of the lines will have arrowheads and/or a letter N or there will be a compass rose on the map indicating which end of the lines is north.

Note that it is very easy if relying on the compass to orient the map to get things exactly wrong by lining the compass needle up with the south end of the magnetic north lines. Make sure you know which end is north on both the compass needle and the map before relying on compass technique to take you in the right direction.

4. 2. Parts of a Compass

There are many types of compasses ranging from tiny thumb compasses to complex high-tech gadgets.

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Not all compasses include each of these parts and some compasses include even more.

Baseplatehard, flat surface on which the rest of the compass is mounted. It has a rulers on its edges for measuring distances on maps. It's edge is straight and useful for laying lines on a map

Scales each edge of a compass may have different rulers for use with different map scales

Direction-of-Travel Arrow marked on the base plate. You point this the way you will be traveling

Magnifier for seeing small map features better

Index Pointer butt end of the direction-of-travel arrow. It ends right at the edge of the dial and is where you take degree readings

Dial ring around the housing that has degree markings engraved. You hold the dial and rotate it to rotate the entire housing

Declination Marks use to orient the compass in an area with known declination*

Orienting Arrow marked on the floor of the housing. It rotates with the housing when the dialis turned. You use it to orient a compass to a map

Orienting Lines series of parallel lines marked on the floor of the housing and on the base plate

Needlemagnetized piece of metal that has one end painted red to indicate North. Itsits on a fine point that is nearly frictionless so it rotates freely when the compass is held fairly level and steady

Housing main part of the compass. It is a round plastic container filled with liquid and has the compass needle inside

Bubble a bubble of air in the housing liquid is useful for making sure you are holding the compass fairly level

Mirror lets you see the compass face and distant objects at the same time. Useful for emergency signaling

Sight improves aiming your compass at distant objects

How a Compass Works

There is a huge magnetic field around the earth. It is huge, but it is not very strong. Themagnetized needle in a compass is aligned with this magnetic field.

As the image below shows, the composition of the earth acts as a huge bar magnet sitting upsidedown in the middle of the planet. Since its South end is at the north pole and its North end is at thesouth pole, the North end of a compass needle is pulled north.

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Your compass has to have a very light needle sitting on a pivot that has almost no friction. This is because the earth's magnetic field is weak and would not be able to turn the needle.

But, your compass doesn't work quite right. It doesn't really point to the north pole or the south pole. Not only that, next year it will point someplace different than it does this year.

Two North Poles

There are actually two north poles - the Geographic north pole (siempre lo veo en mayúsculas) which is the axis around which the earth spins, and the Magnetic north pole which is where compass needles point.

The magnetic north and south poles are the ends of the magnetic field around the earth. The magnetic field is created by magnetic elements in the earth's fluid outer core and this molten rock does not align perfectly with the axis around which the earth spins.

There are actually many different sources of magnetic activity around and in the world. All those influencing factors combine to create the north and south attractions at each spot on the globe. The actual strength and direction of 'north' is slightly different everywhere, but it is generally towards the 'top' of the planet.

Magnetic Declination

The difference between the north geographic pole and the north magnetic pole is called magnetic declination or usually just declination.

Depending on where you are on the earth, the angle of declination will be different - from some locations, the geographic and magnetic poles are aligned so declination is minimal, but from other spots, the angle between the two poles is pretty big.

References:

Kiwi-O-Manual-2014-v2 New Zealand. http://www.orienteering.org.nz/wp-content/uploads/2014/07/Kiwi-O-Manual-2014-v2.pdf

http://www.compassdude.com/compass-description.php

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