P.E.4 Fitness Awareness

7/28/2019 P.E.4 Fitness Awareness

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OBJECTIVES

1. Identify the fallacies vis-a-vis scientifically

based knowledge for the improvement of

physical fitness.

2. Correct the identified fallacies

3. Apply scientific practices on how to

improve physical fitness.

4. Appreciate the role of a scientificallybased knowledge of fitness in promoting a

healthy lifestyle.


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Factors to consider in choosing

physical activity:

1. Age 2. Weather

3. Time of day available for exercise

4. Availability of funds for special

equipment

5. Opportunity for combining exercise with

recreational interest.

6. Your preference


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BENEFIT OF EXERCISE

Physical Benefits

Psychological benefits

Intellectual benefits

Note: Exercise promotes health

and improves ones quality of life.


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PHYSICAL BENEFITS

It develops muscular strength, endurance,flexibility & enhances proper growth of

bones.

It improves blood circulation & efficiency ofthe lungs to supply oxygen.

It improves the functioning of the body

tissues.

It helps control body weight & develops

firmer body contour.


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Physical benefits of exercise

It strengthens bones.

It reduces fatigue at the end of the day.

It enhances work, recreation &performance.

It improves posture & body mechanics.


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PSYCHOLOGICAL BENEFITS

Reduces stress Improves self-confidence and body

image

Enhances moods

Alleviates depression

Increases mental alertness


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INTELLECTUAL BENEFITS

It improves cognitive functioning. It reduces the risk of developing

dementia (mental & cognitive

impairment)

It reverses alcohol-induced brain

damage.


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How can we achieve a good level of fitness?

REGULAR

EXERCISE

BALANCED DIET

ADEQUATE

SLEEP & REST

WHOLESOME

RECREATION

ABSENCE OF

VICES

HEALTHY

LIFESTYLE

LIFELONG

FITNESS

NOTE: A POSITIVE ATTITUDE TOWARDS FITNESS COUNTS.


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FACTS AND FALLACIES ON

HEALTH, FITNESS & EXERCISE

FACTS refers to Truth or

actuality/reality.

FALLACY refers to a False or mistakenidea /deception/erroneousness/invalid.

MYTH refers to a belief or tradition that

explains a practice/ or false notion. CRAZE refers to the latest/ IN/Mania


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How do we detect fitness fallacies?

Advertisement of a new healthproduct.

False claims of uneducated

persons.

Immediate effects.


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FITNESS FALLACIES FITNESS FACTS

1. Taking a bath

after a strenuousphysical activity is

bad.

Bath cleanses the

body and has beenproven to be highly

hygienic.

What are physical fitness facts & fallacies?


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2. Drinking cold water

after & during training

exercises should be

avoided.

Drinking water while

training is a must.

When an individual

fails to drink, the salt

in the blood stream &muscles can induce

spasms & such

reaction is bad forblood circulation.


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3. Lifting weight could

stop or hinder height.

Lifting heavy objects

does not impede an

individuals growth. If

a child follows the

RDA (recommended

dietary allowance),

he/she will grow talland healthy.


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4. Exercise can turn

fat into muscles.

Muscle & fat are two

different kinds oftissues and one can

never turn into the

other.


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Best solution to avoid fitness

fallacies: 1. Engage in physical activities/exercises

2. Educate oneself

3. Self-discipline


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OTHER FACTS ABOUT FITNESS

1. While exercising, wear light clothing.

2. Drink ample amount of liquid whether or

not you feel the need.

3. Increase fruit intake to avoid muscle

cramps, particularly bananas.

4. Begin with short, low intensity workout.

5. Plain water is the best fluid to take for

replenishment during exercise.


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6. Excess salt increases load in the

kidneys and without adequate fluid

intake, a state of dehydration can beaggravated.

7. Avoid potentially harmful exercises.

Harmful Exercises are those that

have a potential to cause an

individual musculoskeletal injury(muscle or ligament strain)


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Potentially Harmful Exercises

1. Straight-leg sit-up

causes stress on low backALTERNATIVE: Bent-knee curl-ups


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2. Straight-leg raises from a supine

position This may strain the lower back

ALTERNATE : Bent-leg raises


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3. Deep knee bends (Full squat)

This may damage the knee

joints

ALTERNATE: Wall Seat


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4. The Plough

Promotes forward head and

kyphosis (Hump back).

ALTERNATE: One Leg Stretch


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5. Hurdlers Stretch

Causes strain in the groin and puts

stress on the cartilage of the bent

knee.ALTERNATE: Lateral Straddle

Stretch


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6. Double Leg Lift

Promotes hypertension of the low back.

ALTERNATE: Knee to chest


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7. Shin & Quadriceps Stretch

Damages the knee by stressing the

cartilage or by stretching the ligaments.ALTERNATE: Use opposite hand & foot


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8. Neck Hypertension

Causes severe compression of the

disks in the neck or arthritis of thecervical spine area.

ALTERNATE: Half rotation of the head


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9. Sit-ups with Hands behind the Neck

Puts pressure on the cervical spine.ALTERNATE: Hands on

Chest/knees/floor


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10. Standing Toe Touch

It may overstress the muscles and

ligaments of the lumbar region.Tends to cause problem of compression

to the sciatic nerve.

ALTERNATIVE: Sitting Stretches


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What is a sciatic nerve?

SCIATIC NERVE is the largest nerve in

the body arising from the sacral plexus

on each side & passing out of the pelvis.

SCIATICA is the pain along the course

of the sciatic nerve or its branches.

PIRIFORMIS SYNDROME the sciatic

nerve is compressed by the piriformis

muscle in the buttocks.


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INSIGHTS

Fitness fallacies can cause possible

health problems if not corrected.

Potentially harmful exercises canbe avoided or modified to ensure

safety and reduce risk of injury to

the body.


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CLASSIFICATION OF SPORTS INJURIES

1. OVERUSE INJURY

This is the result of doing too

much, which causes tissuebreakdown.

This can be prevented throughproper conditioning exercises.


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TWO TYPES OF OVERUSE INJURY

A. TENDONITIS

This means inflamedtissues

Tendon of Achilles is the most

common ruptured tendon.

B. STRESS FRACTURE

This is also referred to as fatiguefracture which is the result of too much

stress on the bones that causes the

bone to crack.


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CLASSIFICATION OF SPORTS INJURIES

2. UPPER - BODY INJURIES

These include injuries of the

wrist, elbow, back and shoulders 3. LOWER BODY INJURIES

These include injuries in thehip, thigh, knees, ankles and feet.


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COMMON SPORTS INJURIES

1. SPRAIN a partial tearing

of a ligament

2. STRAIN a muscle injury:partial tearing of a muscle.

3. BLISTER- a build-up of fluidcaused by repeated friction.


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COMMON SPORTS INJURIES

4. BRUISE- a swelling or discoloration

of the skin which is a result of a blow

powerful enough to damage tendons,blood vessels and other body tissues

without causing a break in the skin.

5. FRACTURE- any break in a bone . 6. DISLOCATION- displacement of

bone ends.


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FIRST-AID for Sports Injuries R-I-C-E Formula

R- Rest the injured part

I- Ice the injury immediately for 20-30

minutes every 4 hours until bleeding &

swelling stop.

C- Compress the swelled area with a

bandage. Use padding if needed.

E- Elevation of the injured part above

the level of the (heart.)


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General Principles To Follow To

Minimize Chances Of Injuries

1. Dress properly for exercise.

2. Warm-up and cool-down activities

must be observed. 3. Learn the correct and proper

mechanics of performance to avoid

injuries. 4. Start slowly.


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5. Use moderation.

Avoid exercises that will put much

pressure on troubled areas of your body.

6. Listen to your body.

Avoid strong powerful movements ifyou have severe muscle sores.

7. Wear protective gears in activities

that require blows to your muscles.


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Thanks for Listening

Documents

P.E.4 Fitness Awareness