Physical Education Grade 7

SESSION 1:

Compare the two pictures.How can

you describe them?

AB

These are the pictures of physically fit and physically unfit person.

Physically fit means to be in a state of health and well-being and physically unfit is the reverse of it.

DEFINING PHYSICAL FITNESS

Physical fitness –is a set of abilities needed to perform physical activity.

Physical Activity- any bodily movement produced by the contraction of muscles.

COMPONENTS OF PHYSICAL FITNESS

1.Health Related components: Those factors that are related to how well the systems of your body work. It refer to the body condition

a.Cardiovascular Fitness/ Endurance: The ability of the circulatory system (heart and blood vessels) to supply oxygen to working muscles during exercise.

b.Body Composition: The relative percentage of body fat compared to lean body mass (muscle, bone, water,etc)

c.Flexibility: ability of the joints in the body to move to their full range of motion.

d.Muscular strength: The amount of force that can be produced by a single contraction of a muscle

e.Muscular endurance: The ability of a muscle group to continue muscle movement over a length of time

2.Skill Related Components: Those aspects of fitness which form the basis for successful sport or activity participation. It refer to body performance.

a.Speed: The ability to cover a distance in a short period of time.

b.Agility: The ability of the body to change position and direction quickly

c.Balance: The ability to maintain an upright posture or equilibrium while still or moving

d.Coordination: ability to use the senses together.

e.Reaction Time: Amount of time it takes to get moving.

f.Power: The product of strength and speed

3.Physiological fitness includes non-performance components of physical fitness that relate to biological systems that are influenced by one's level of habitual physical activity.

a.METABOLIC FITNESS -The state of metabolic systems and variables predictive of the risk for diabetes and cardiovascular disease.

b.MORPHOLOGICAL FITNESS A non-performance component of physical fitness related to body composition factors such as body circumferences, body fat content and regional body fat distribution.

c.BONE INTEGRITY (Bone Strength)A non-performance component of fitness related to bone mineral density. Bone integrity is related to habitual physical activity.

How can we achieve Physical

Fitness?

To find the answer give a specific word which relates to the pictures.

Correct or proper nutrition

Hygiene

Rest

Exerci

se

Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest.

Exercise- Type of physical activity carried out to sustain or improve health and fitness.

What are the importance/benefits of exercise?

Increased EnergyBy working out on a regular basis, your body becomes more efficient at burning calories. This gives you more energy throughout the day.

Increased MetabolismIncreased physical activity through working out leads to more muscle mass, which in itself leads to a higher metabolism. As per some studies, every extra pound of muscle allows you to burn anywhere from 50-100 calories when at rest.

Improved Muscle TonePhysical activity, especially weight training allows you to change the shape of your body. Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle mass.

Better HealthIncreased exercising leads to a strengthening of the immune system; which means that one is less likely to get sick when exercising the right amount. On the other hand, over exercising can weaken your immune system and make you sick.

Stress ReductionStress levels are reduced extensively by regular work outs. They allow the individual to take their mind off the daily grind and use pent up energies for productive purposes.

Improved Self-EsteemWhen following an exercise regimen for a regular basis, you bring about greater self esteem through the results and accomplishment achieved.

Normal Pulse RatePulse indicates the rate at which your heart is beating; so normal pulse rate implies that your heart is functioning properly, which is a sign of good health.

Heart Rate

Heart Rate

Heart R

ate

Heart Rate

Heart Rate

Heart rate is a very important measurement in many fitness tests and in exercise science research.

Heart rate- refers to the speed of the heartbeat, specifically the number of heartbeats per unit of time. The heart rate is typically expressed as beats per minute (bpm).

The normal heart rate ranges from 60–100 bpm.

Bradycardia refers to a slow heart rate, defined as below 60 bpm.

Tachycardia refers to a fast heart rate, defined as above 100 bpm.

When the heart rate is not regular in a regular pattern, this is referred to as an arrhythmia.

These abnormalities of heart rate sometimes, but not always, indicate disease.

FINDING MY PULSE

Heart rate is measured by finding the pulse of the heart.

This pulse rate can be found at any point on the body where the artery's pulsation is transmitted to the surface.

Pulse rate can be determine by pressuring the location of artery’s pulsation with the index and middle fingers

The thumb should not be used for measuring another person's heart rate, as its strong pulse may interfere with the correct perception of the target pulse.

Two Most Common Location of Pulse

Carotid pulse-the pulse of the carotid artery, palpated by gently pressing a finger in the area between the larynx and the sternocleidomastoid muscle in the neck.

Radial pulse-the pulse of the radial artery palpated at the wrist

When the heart beats, arteries pulse at the same time. Some of these arteries like the radial and carotid arteries can be felt easily, while others are too deep in the body to be accessed.

ACTIVITY 1: RAISING MY HEART RATEPerform several task and record your heart rate. Answer the ff.Resting heart Rate (1 min) ______bpmJogging in place (20 sec) ______bpmJum[ping Jacks (20 times) ______bpmStep-ups (20 sec) ______bpmPartner Tag (1 min ) ______bpmCrab Walk ( 5 meters) ______bpm

SESSION 2:

Determining The Right Exercise

Intensity

Resting Heart Rate (RHR) - refers to the number of times your heart beats in one minute while at rest.

The average RHR is 70-80 beats per minute (BPM), though athletes may have resting heart rates as low as 40-50 BPM.

RHR is often a measure of fitness -- as you become more fit, your RHR will decrease as your heart becomes more efficient. If your resting heart rate is 100 or more BPM, that may a sign of a problem and you should see your doctor.

To take your resting heart rate, take your pulse for one minute first thing in the morning. You can also take your pulse after resting for 20-30 minutes if you're not able to do it in the morning.

How to Measure Resting Heart

Rate?

Early morning is the best time to measure your resting heart rate.

• After you wake up give sometime to your body to rest for a while.

• Do not suddenly start measuring the RHR after waking up.

• Lie down at least for 15 minutes before measuring the RHR.

Age RHR for Athletes Excellent Good Above

Average Average Below Average Poor

18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+

26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+

36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+

46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+

56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+

65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+

Resting Heart Rate Chart For Women

Age RHR for Athletes Excellent Good Above

Average Average Below Average Poor

18-25 49-55 56-61 ,62-65 66-69 70-73 74-81 82+

26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+

36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+

46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+

56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+

65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+

Resting Heart Rate Chart For Men

Maximum Heart Rate - (MaxHR) is the fastest your heart can beat in a minute.

To determine your actual MaxHR you need to take an electrocardiogram test, monitored by a qualified technician or a doctor

To estimate your maximal heart rate, simply subtract your age from the number 208.MaxHR= 208-age

=208-12=194

Target Heart Rate (THR) - Your Target Heart Rate is a percentage of your MaxHR.

Typically, you determine a range of heart rates ("Target Zone") that represents your desired workout intensity..

By keeping your heart rate in this zone, you can monitor your workout intensity level.

Heart rate reserve (HRR) - is the difference between a person's measured or predicted maximum heart rate and resting heart rate.

Recovery Heart Rate - is the change in your heart rate after you stop working out.

This is often used to gauge exercise intensity

You compare your workout heart rate with your heart rate after you have recovered for 1 - 2 minutes. If you do not have much change in your heart rates, you are not very fit (your heart still has to beat rapidly, even though you have stopped working out. ) Acommon recovery heart rate is 20-30 beats per minute. A person who is fit will have a higher Recovery Heart Rate than an unfit person.

What should be the heart rate when engaging in a

moderately intense exercise?

Given:Age = 12Resting Heart Rate (RHR)= 70

STEP 1: Find the MaxHRMaxHR = 208 -.7(Age)

208 - .7(12)208 – 8.4

=199.6 (MaxHR)

STEP 2: Compute the HRR

HRR=MaxHR –RHR199.6 - 70

=129.6 (HRR)

STEP 3: Compute Minimum HR for Moderate Exercise

HRR x 40% + RHR129.6 x .40 + 7051.84+ 70=121.84

STEP 4: Compute Maximum HR for Moderate Exercise

HRR x 55% + RHR129.6 x .55 + 7071.28 + 70=141.28

STEP 5: Compute Minimum HR for Vigorous ExerciseHRR x 50% + RHR129.6 x .50 + 7064.80+ 70=134.80

STEP 6: Compute Maximum HR for Vigorous ExerciseHRR x 85% + RHR129.6 x .85+ 70110.16+ 70=134.80

ACTIVITY 2: Compute the following:a. Resting Heart Rate _______bpmb. Maximum Heart Rate ______bpmc. Heart Rate Reserve _______bpmModerate Exercisea. Minimum Heart Rate______bpmb. Maximum HeartRate ______bpmVigorous Exercised. Minimum Heart Rate ______bpmb. Maximum Heart Rate _____bpm

ACTIVITY 3: Based on the tasks performed in activity 1, classify the following tasks as MODERATE or VIGOROUS in intensity based on your heart rate. TASK HEART RATE INTENSITYResting heart Rate (1 min) ____bpm _______Jogging in place (20 sec) ____bpm _______Jum[ping Jacks (20 times) ____bpm _______Step-ups (20 sec) ____bpm _______Partner Tag (1 min ) ____bpm _______Crab Walk ( 5 meters) ____bpm _______

SESSION 3

Calculating the Physical Activity

Index (PAI)

FREQUENCYHow often do I exercise? Score

Less than 1 time per week 01 time per week 12 times per week 23 times per week 34 times per week 45 times per week 5

INTENSITYHow hard do I exercise? Score

No change in my pulse from resting level

0

Little change in my pulse 1Slight change in my pulse 2Moderate increase in my pulse 3Vigorous increase but not sustained 4Vigorous increased but sustained 5

TIME or DURATIONHow long do I exercise? Score

Less than 5 minutes 05-14 minutes 115-29 minutes 230-44 minutes 345-49 minutes 460 minutes or more 5

ASSESSMENT:Frequency_____ x Intensity ______ x Time ________ = __________

Physical Activity IndexLess than 15 Sedentary15- 24 Low Active25-40 Moderate Active41-60 ActiveMore than 60 High Active

HYPOKINETIC DISEASE

Hypokinetic diseases are conditions that occur from a sedentary lifestyle.

Sedentary Lifestyle - is a type of lifestyle with no or irregular physical activity.

Hypokinetic disease or condition is one associated with lack of physical activity or too little regular exercise.

Hypo means under or too little, and kinetic means movement or activity. Thus, hypokinetic means "too little activity."

Examples of Hypokinetic Diseases

Hyperlipidemia- means high lipid levels.

It usually means that you have high cholesterol and high triglyceride levels.

A 4mL sample of hyperlipidemic blood with lipids separated into the top fraction.

Lipid is the scientific term for fats in the blood.

High lipid levels can speed up a process called atherosclerosis.

Cholesterol is a lipid (fat) which is produced by the liver. Cholesterol is vital for normal body function. Every cell in our body has cholesterol in its outer layer.

Cholesterol is a waxy material that is produced naturally by the liver. It protects the nerves, produces hormones and makes cell tissues,

Low-density lipoprotein, or LDL, is known as "bad" cholesterol.

High-density lipoprotein, or HDL, is known as "good" cholesterol. These two types of lipids,

LDL cholesterol is called “bad” cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease. LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque. Over time, cholesterol plaque causes thickening of the artery walls and narrowing of the arteries, a process called Atherosclerosis.

HDL cholesterol is called the “good cholesterol” because HDL cholesterol particles prevent Atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver. Thus, high levels of LDL cholesterol and low levels of HDL cholesterol (high LDL/HDL ratios) are risk factors for Atherosclerosis, while low levels of LDL cholesterol and high level of HDL cholesterol (low LDL/HDL ratios) are desirable.

Atherosclerosis-hardening of the arteries due plaque forms in the walls of your arteries.

Narrowing of artery due to plaque forms in the wall.

Plaque is made of lipids and other materials circulating in your blood. As more plaque builds up, your arteries can narrow and stiffen. Eventually, enough plaque may build up to reduce blood flow through your arteries.

Atherosclerosis increases your risk of heart disease, stroke, and other vascular diseases.

Cardiovascular disease (also called heart disease) is a class of diseases that involve the heart, the blood vessels (arteries, capillaries, and veins) or both.

Hypertension (HTN) or high blood pressure, sometimes called arterial hypertension - is a chronic medical condition in which the blood pressure in the arteries is elevated.

Blood Pressure - is the force which the blood exerts on the walls of the blood vessels.

Diastolic SystolicIt is the pressure that is exerted on the walls of the various arteries around the body in between heart beats when the heart is relaxed.

It measures the amount of pressure that blood exerts on arteries and vessels while the heart is beating.

"Diastolic" comes from the Greek

diastole meaning "a drawing apart."

"Systolic" comes from the Greek systole meaning "a drawing together or a contraction."

Stroke- occurst when the brain cells die due to lack of blood and oxygen.

Ischemic stroke (the most common type) happens when a blood vessel that feeds the brain gets blocked.

Hemorrhagic stroke occurs when a blood vessel within the brain bursts. The most likely cause is uncontrolled hypertension.

Coronary heart disease (CHD) is a narrowing of the small blood vessels that supply blood and oxygen to the heart. CHD is also called coronary artery disease or Ischemic Heart Disease.

Arteries (from Greek artēria, meaning "windpipe, artery") are blood vessels that carry blood away from the heart.

Coronary heart disease -leads to heart attack

Heart Attack (Myocardial infarction (MI) or acute myocardial infarction(AMI)-results from the partial interruption of blood supply to a part of the heart muscle, causing the heart cells to be damaged or die.

Obesity means having too much body fat. It is different from being overweight, which means weighing too much.

Obesity occurs over time when you eat more calories than you use.

Diabetes mellitus, or simply diabetes - is a group of metabolic diseases in which a person has high blood sugar, either because the pancreas does not produce enough insulin, or because cells do not respond to the insulin that is produced.

Type 1 DM results from the body's failure to produce insulin, and currently requires the person to inject insulin or wear an insulin pump. This form was previously referred to as "insulin-dependent diabetes mellitus" (IDDM) or "juvenile diabetes".

Type 2 DM results from insulin resistance, a condition in which cells fail to use insulin properly, sometimes combined with an absolute insulin deficiency. This form was previously referred to as non insulin-dependent diabetes mellitus (NIDDM) or "adult-onset diabetes".

The third main form, gestational diabetes occurs when pregnant women without a previous diagnosis of diabetes develop a high blood glucose level. It may precede development of type 2 DM.

Insulin- is a hormone that is important for metabolism and utilization of energy from the ingested nutrients - especially glucose.

Insulin stops the use of fat as an energy source by inhibiting the release of glucagon. With the exception of the metabolic disorder diabetes mellitus and metabolic syndrome, insulin is provided within the body in a constant proportion to remove excess glucose from the blood,

Muscular System is an organ system consisting of skeletal, smooth and cardiac muscles. It permits movement of the body, maintains posture, and circulates blood throughout the body.

Three Types of Muscles

Skeletal muscleThe tissue most commonly thought of as muscle is skeletal muscle. Skeletal muscles cover your skeleton, giving your body its shape. They are attached to your skeleton by strong, springy tendons or are directly connected to rough patches of bone. Skeletal muscles are under voluntary control, which means you consciously control what they do.

Smooth MuscleSmooth muscle is found in the walls of hollow organs like your intestines and stomach. They work automatically without you being aware of them. Smooth muscles are involved in many 'housekeeping' functions of the body. The muscular walls of your intestines contract to push food through your body. Muscles in your bladder wall contract to expel urine from your body. Smooth muscles in a woman's uterus (or womb) help to push babies out of the body during childbirth. The pupillary sphincter muscle in your eye is a smooth muscle that shrinks the size of your pupil.

Cardiac MuscleYour heart is made of cardiac muscle. This type of muscle only exists in your heart. Unlike other types of muscle, cardiac muscle never gets tired. It works automatically and constantly without ever pausing to rest. Cardiac muscle contracts to squeeze blood out of your heart, and relaxes to fill your heart with blood.

What are the characteristics of

muscle?

Excitability the ability to receive and respond to a stimulus

Contractility the ability to shorten

Extensibility the ability to be stretched

Elasticity the ability to resume its normal length after contraction or after being stretched.

TWO TYPES OF MUSCULAR

CONTRACTIONS

Dynamic or Isotonic contraction - refers to a contraction where movement is involved. An example is lifting of a dumbbell from either side to the shoulder.

Concentric contraction -he force generated is sufficient to overcome the resistance, and the muscle shortens as it contracts.

Eccentric contraction - the force generated is insufficient to overcome the external load on the muscle and the muscle fibers lengthen as they contract. An eccentric contraction is used as a means of decelerating a body part or object, or lowering a load gently rather than letting it drop.

Static or Isometric contraction - refers to a contraction where no movement is involved.

Isometric contraction of a muscle generates force without changing length. An example can be found when the muscles of the hand and forearm grip an object; the joints of the hand do not move, but muscles generate sufficient force to prevent the object from being dropped.

ACTIVITY 4 Perform the following exercises and identify whether muscle contraction is STATIC or DYNAMIC.1. Push-ups _______2. Curl-ups _______3. Front Flank _______4. Side-Flank _______5. Squats _______6. Bird dog- Arm Up _______7. Bird dog – Leg Up _______8. Lunges _______9. Bird dog –Knee to elbow ______

ASSESSMENTAnswer the following:1.Which of the exercises were easy to

perform?2. Did I persevere in performing those exercises which I found to be difficult?3. Am I confident in doing these exercises on my own? Why or Why not?