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Introduction to Physical Education-Unit1
Terms in this set (54)
for something to be a goal, it must have these qualities:
-It has to be important to you.
-It has to be something that you are in control of.
-It has to be attainable, or able to be achieved.
-It has to be clear and specific.
-It has to have a plan.
Wellness refers to a healthy state of being in body, mind, and emotion.
means eating right, exercising, and keeping your bodily systems in good health.
means feeling safe and secure in your environment and at peace with your decisions and actions.
means feeling your best and having the ability to deal with many different situations.
Wellness: Setting Goals
The first step to setting a goal is defining it. Keep in mind that not everything you wish for can be a goal. When it comes to physical activity, diet, and exercise, you may wish to run a marathon before the end of the school year. However, this goal could be difficult to achieve if school ends in just a few months and you are not already training. A more reasonable goal might be to be able to run a mile in the amount of time considered healthy for your age group.
Importance of Physical Education
Physical education explores the methods, types, and benefits of physical activity for the body. In addition to staying active, making healthy choices about diet and exercise is important to overall personal and long-term health. Long-term health passed down through generations can also promote healthy family lifestyles.
is the ability of the body to function effectively and efficiently during physical activity and is the ability to move joints through an entire range of motion.
is the act of improving one's body through specific intentional movements.
differences between exercise and fitness
while anyone can exercise, only someone who exercises regularly can be fit.
Why is it important to make healthy choices about your diet and exercise?
Choosing healthy behaviors when it comes to diet and exercise is important to personal health, long-term health, and promoting healthy family lifestyles.
five components of physical education:
is the efficiency with which the body delivers oxygen and nutrients to its cells.Proper and efficient delivery is important to healthy muscle activity and removing cellular waste.
refers to the greatest amount of force that a muscle or muscle group can put forth in a single effort; it is gained over time.
is how well a muscular group performs repeated movements for extended periods of time.
is the percentage of a person's body fat compared with the total body mass.
Which component of physical education tests how much force an individual can put out all at once?
Physical fitness can be broken into two main categories(performance-related fitness):
Health-related fitness is made up of the five components of physical fitness:
cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
***Important Fitness point
Good health-related fitness lowers the risk of illness and can improve the overall quality of life.
Flexibility is a
a health-related component of physical fitness but the balance is skill-related.
is your ability to develop and use small muscle movements, called fine motor skills, to participate in sports. Having skill-related fitness abilities may make it easier to participate in physical activity.
Skill-related fitness is composed of six components:
is the ability to move the body with speed and accuracy. Sports teams often use agility as a screening test.
is the ability to maintain a steady posture while remaining still or while moving. Balance is usually measured by holding the same position for an extended period of time.
is the ability to use the senses and the body during movement. Hand-eye coordination, for example, is used to dribble a basketball.
is the rate at which strength and speed can be used by the body to perform work.
is the ability to perform a task or a movement in a short period of time.
is the amount of time between an action and the reaction to it. Like baseball, softball is a sport that relies heavily on reaction time. As a player, you need to react quickly to catch a fly ball or to recognize when a runner is stealing a base. How quickly you identify a fly ball or a runner can determine the course of the game.
-Bone strength and density
influences the health of the body systems. Physiological fitness focuses not on how the body completes a physical activity but on how it changes in response to physical activity. For example, as physical activity increases, the heart and lungs in the cardiorespiratory system become healthier. Increased cardiorespiratory health lowers your risk of disease.
Body circumference or the distance around the body
can be measured around the waist or wherever fat is distributed on the body. Studies show that when more fat is concentrated around the waist, the risk of disease and health complications increases. Keeping activity levels high lowers your body's fat content. A lower fat content leads to better overall health.
Bone strength and density
They are difficult to test and, therefore, are not often used as a measurement of how fit you are. However, the more physically active you are over a lifetime, the better your bone density. Healthy bone density levels result in fewer health problems related to bone strength.
How do the meanings of the words exercise and fitness differ?
Exercise is a specific intentional movement, while fitness is how efficiently and effectively your body can complete exercise.
***Important wellness point:
outline the necessary steps to achieve your goal. Putting a goal into perspective by listing the steps needed to achieve it helps you envision how long it will take to meet the goal. To meet a running goal, you would need to set aside time to run three to four times a week. Running throughout the week will build up your endurance and get you into better shape.
is a process that is often best learned from a teacher, coach, mentor, or role model. Setting goals will not be productive, however, if you do not keep track of your activities and habits along the way. Remaining conscious of your activities and habits is a practice called self-monitoring.
Self-monitoring can occur in many different ways:
Journaling is one helpful approach. Writing down the time of day you did an activity and how long the activity lasted will help you analyze your behavior. Once you have a record of your physical activity, you can use that information to make beneficial changes to your schedule and routine.
Steps for setting a goal in order from start to finish
1step-Define an attainable, clear goal.
2step-Outline the steps to achieve your goal.
3step-Set a deadline to achieve your goal.
4step-Monitor your activities by journaling.
What should you do if the exercise schedule you make for yourself is not working out well by midweek?
Stick to the schedule anyway. Learning what does not work can be just as valuable as learning what does work. You can reevaluate the schedule at the end of the week and change it as necessary.
Support can come from friends, family members, or even an online community.
How can friends, family members, or teammates increase the likelihood of you reaching your goals?
They can act as a support system and hold you responsible for your goals.
Make Healthy Eating a Priority
Eating well and exercising go hand in hand. Food choices are an important part of healthy living.Do you snack on foods that are high in fats and salt, such as chips? You could satisfy your craving for salty snacks in a healthier way by snacking on trail mix or plain nuts. Do you reach for candy when you have a sweet tooth? You could satisfy that sugar craving by reaching for dried fruit instead.
Each serving of meat should be no more than 3 to 4 ounces, which looks like a deck of cards.
Each serving of fish should be no more than 3 ounces, which looks like the size of a checkbook.
Each serving of pasta should be no more than ½ cup, which looks like the size of a tennis ball or the palm of your hand.
Each serving of baked potato should be no larger than the size of a computer mouse.
Each serving of peanut butter should be no more than 2 tablespoons, which looks like a ping-pong ball.
Each serving of cheese should be no more than 1 ounce, which looks like the size of four dice.
Restaurants often serve portions that are double the recommended size. Ask for half of your meal to be boxed up, and eat it for lunch the next day. Or share a main course with a friend. When ordering fast food, get in the habit of choosing the smallest size. You might be surprised to find that it is all your body needs.
Never eat out of the bag. Take out only what you need for a snack, put it in a small bowl, and put the bag away. Or buy snack-sized portions so that you are not tempted to eat out of a large bag. Snack on healthy items such as 5 to 6 baby carrots, a lunchbox-sized container of unsweetened applesauce, or ¼ cup of raisins or another type of dried fruit.
Look at the burger in the image. What factors should you consider before purchasing the burger?
Before buying the burger, I would consider how many portions are actually in it. By the looks of it, this burger has more meat and cheese than is recommended for one portion. I would first see if the restaurant offers a mini-burger, which would probably not have such large portions of meat and cheese. If the restaurant does not offer a smaller-sized burger, I could cut the burger in half and eat the rest during another meal. I could also share the other half with a friend.
Which word describes a goal that is poorly written?
Which method will provide the most emotional support in a new exercise program?
trying the new exercise program with a friend
Which type of fitness is demonstrated by catching a baseball in a baseball mitt?
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