BCHS

Physical Education

Throughout the entire semester that a student has Physical Education, they will be improving their health-related fitness components and skill-related fitness components.

We do some fitness tests that allow students to understand what they succeed at and what they need to work on.

Health-Related Components of Fitness:

1) Muscular Endurance (Curl Up Test)

2) Muscular Strength (Push Up Test)

3) Cardiovascular Endurance (Mile Run/Pacer Test, 4 Minute Jump Rope Test)

4) Flexibility (Sit and Reach Test)

5) Body Composition

Skill-Related Components of Fitness:

1) Agility (Dot Drill Test)

2) Balance

3) Coordination

4) Power

5) Reaction Time

6) Speed (400 Meter)

Besides the physical part of Physical Education, the cognitive part is just as important. Students must understand the importance of Physical Education and why it is essential to their overall education. This class will provide students with many terms that they will need to know for the rest of their lives. Some of these terms include:

1) Benefits of Exercise: Improves your mood, combats chronic diseases, helps manage your weight, boosts your energy levels, promotes better sleep patterns.

2) Risks of a Sedentary Lifestyle: Obesity, heart disease, high blood pressure, diabetes, high cholesterol.

3) Health Related Components of Fitness: Muscular Endurance, Muscular Strength, Cardiovascular Endurance, Flexibility, Body Composition.

4) Skill Related Components of Fitness: Agility, Balance, Coordination, Power, Reaction Time, Speed.

5) Aerobic Exercise: "With Oxygen," Works the heart, Non-stop activity for 20-60, Builds Cardiovascular Endurance. Aerobic Exercise helps manage weight and live a healthier life.

6) Anaerobic Exercise: "Without Oxygen," Works the muscles, Builds muscle mass, Requires quick bursts of energy, Requires power and strength. Anaerobic Exercise helps an individual move more quickly.

7) Frequency (F): How Often? (3-5 times a week)

8) Intensity (I): How hard? (60%-80% of your Maximum Heart Rate)

9) Time (T): How long? (60 minutes a day)

10) Type (T): What kind? (Aerobic? Anaerobic? Health-Related? Skill-Related?)

11) Maximum Heart Rate (MHR): The most your heart should work (220-Age)

12) Resting Heart Rate (ReHR): Heart Rate at rest (before exercise). Your pulse is taken from the carotid artery (neck) or radial artery (wrist) and count your number of beats in a minute.

13) Target Heart Rate (THR): The number of beats in a minute your heart should do during exercise so you can get the most benefits of exercise (MHR X 60%, MHR X 80%)

14) Recovery Heart Rate (RHR): Your heart rate one minute after exercise (Exercise Heart Rate - Recovery Heart Rate/10). If your Recovery Rate Number is:

Less than 2=Poor Condition

2 to 2.9=Fair Condition

3 to 3.9=Good Condition

4 to 5.9=Excellent Condition

Above 6=Oustanding Condition

15) Warm Up: Prepares your body for exercise and prepares your body to be stretched. A warm up elevates your heart rate which allows your body to get good circulation and blood flow which warms up your muscles and increases your body temperature. A warmer muscle is easier to stretch and a warmer muscle is more durable. A warm up should be 3-5 minutes.

16) Cool Down: Helps get your heart rate and circulation back to normal. If you stretch, it helps prevent muscle tightness and it helps redistribute the muscle waste and lactic acid throughout the body so you won't be as sore the next day. A cool down should be 5-7 minutes.

17) Stretching: Increases flexibility, range of motion, and muscle elasticity. There are 4 types of stretches: static (long holds), dynamic (moving), ballistic (bouncing-bad!), and partner (PNF-Propioceptive Neuromuscular Facilitation).