PE & HEALTH TOPIC 2: WARM UP, STRETCHING AND COOL

DOWN ROUTINES
TOPIC 1: AEROBICS
- To avoid injuries, to prepare muscle and joints for
- Are physical activities performed with moderate physical activity
intensity, with a lot of repetitive movements done
within a long period of time. Warm Up
- Aerobics - oxygen; blood circulation
- Literally warm the body up with light exercises and
Benefits of Aerobics movements

1. Increased maximal oxygen consumption To increase:

2. Increase of blood supply in muscles; ability to use
oxygen 1. Blood flow to the muscles
3. Lowers level of blood pressure 2. Sensitivity to nerve receptors (stimuli)
4. Increase in the threshold for accumulated lactic acid 3. The rate of delivery of oxygen (cardiorespiratory)
5. Increase in High Density Lipoprotein (HDL) Types:
cholesterol; good cholesterol
6. Improvement of glucose tolerance; reduction of 1. Passive – use of heat packs and hot showers; not
insulin resistance moving
7. Decrease in blood triglycerides 2. General – light movement of major muscles; warm
8. Reduction of body fat up in any kind of sports; gross muscles (active warm
up)
Terminologies 3. Specific – mimics actual move of the sport of
- If the blood goes through lungs, the blood will be activity; fine muscle groups and limited sports (active
oxygenated warm up)
- Carriers of blood: arteries (away) – red; veins Stretching Routines
(towards) – blue; capillaries
- Stretching to aerobics to activity proper - to maintain or increase flexibility
- Lactate threshold – sustain high intensity effort over
Types
a long period of time
- Lipoprotein – fat + protein; lipo means lipids 1. Ballistic – rapid and jerky movements; uncontrolled
- Fats – for heat and storage of energy which leads to muscle tear
- Triglycerides – form of lipid; stores energy 2. Static – stretch for tension; increases range of motion
3. Dynamic – sports specific; not jerky; avoids
Muscle and Bone Strengthening Activities
bouncing; move to stretch
- Increases muscle and bone strength at the half of a
Cool Down
person’s life
- Stop and slow down weakening or loss of muscles - Allows gradual decrease at the end of the episode
and bones
- Strength training: weight-bearing activity (lift Benefits
weighting)
1. Hearth rate and breathing back to normal
- Two Terms: repetitions – one full movement; sets –
2. Prevents fainting or dizziness
one batch or group of repetitions
3. Prepares muscles for next exercise
Benefits 4. Removes waste products (lactic acid)
5. Reduces muscle soreness and stiffness
1. Increase in muscle strength 6. Reduces muscle spasm or cramping
2. Potential improvement in range of motion of joints
(improves flexibility due to intensified stretches) TOPIC 3: PHYSICAL FITNESS
3. Reduction of body fat; increase in lean muscle mass
- Ability to function efficiently (time and effort) and
4. Improved blood pressure levels
effectively (the result of the acitivity)
5. Positive changes in levels of blood cholesterol
- The optimum level (maximum level) of health
6. Improvement in glucose tolerance and insulin
individuals to perform daily activities free from any
sensitivity
form of fatigue
7. Overall strength, balance and functional ability
8. Strengthen tendons (muscle to bones) and ligaments Health-related Components – daily basis
(bones to bones)
1. Muscular strength – maximum effort (weight)
 2. Muscular endurance – exert effort over an extended
period of time (time)
3. Cardiovascular endurance – circulatory system;
apply oxygen to working muscles

Skill-related Components – sports specific

1. Flexibility – wide range of motion

2. Agility – move and change direction
3. Speed – move fast; shortest time and farthest
possible distance
4. Balance – maintain state of equilibrium; sense of
balance: ears
5. Power – transfer energy to force quickly
6. Coordination – linking of senses; parts of the body
7. Reaction time – amount of time it takes to make a
physical response

Body Mass Index (BMI)

- Attempt to quantify the amount of tissue mass

(muscle, fat, bone)
- Categorize the person as underweight, normal
weight, overweight or obese

Interpretation Table

Underweight <18.5
Healthy range/normal 18.5 – 24.9
Overweight 25 – 29.9
Obese 30 >
2 2
Formula: kg/m or weight/height

TOPIC 4: PROPER ETIQUETTE AND SAFETY IN THE

USE OF TOOLS

1. Take care in using facilities and equipment

2. Use only the equipment that you already know how
to operate
3. Be alert and aware in the training area
4. In performing exercises and movement in general,
practice good form first
5. Bring back all equipment in place after use
6. Do not hug the equipment
7. Return the equipment properly and leave the venue
clean
8. Check yourself – practice proper personal hygiene
9. Move on the double; do not loiter around the venue
or hang on to equipment doing nothing
10. As a general rule, always be nice