A Single bout of moderate activity can improve sleep, memory, and the ability to think and learn, while reducing anxiety symptoms.
Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily!!!.
Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
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QUADRICEPS - FRONT OF THIGH
RESPONSIBLE FOR LEG EXTENSION...SUCH AS KICKING A SOCCER BALL
HAMSTRINGS - BACK OF THIGH
RESPONSIBLE FOR LEG FLEXION...SUCH AS DOING BUTT KICKS DURING WARM-UPS
GASTROCNEMIUS - CALF MUSCLE/ BACK OF THE LOWER LEG BELOW THE KNEE
RESPONSIBLE FOR GOING ON YOUR TIPPY TOES!
TRAPEZIUS - LOCATED ON AREA BETWEEN NECK AND SHOULDERS.
RESPONSIBLE FOR ARM MOVEMENTS INVOLVING SHRUGS OF SHOULDERS
LATISSIMUS DORSI "LARGEST MUSCLE IN THE BACK"
RESPONSIBLE FOR PULLING DOWN WEIGHT FROM ABOVE. REMEMBER THE LAT PULL DOWN MACHINE?
PECTORALIS - MAJOR CHEST MUSCLE
PRIMARY RESPONSIBLE FOR PUSHING WEIGHT AWAY/INTO FROM BODY. SUCH AS A BENCH PRESS AND PUSH-UPS
BICEPS - LOCATED ON TOP OF UPPER PORTION OFF ARM ANTERIOR PORTION. RESPONSIBLE FOR FLEXION OF THE ELBOW, BICEP CURLS WOULD BE A GREAT EXERCISE TO WORK THE BICEPS
TRICEPS - LOCATED ON TOP OF UPPER POSTERIOR PORTION OF THE UPPER ARM. RESPONSIBLE FOR EXTENDING THE ARM OR MAKING IT STRAIGHT.
RECTUS ABDOMINUS (ABDOMINALS) - "STOMACH MUSCLE"
CRUNCHES AND SIT UPS WOULD BE A GREAT EXERCISE TO WORK THE ABDOMINAL MUSCLES.
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1. mile run - cardio respiratory endurance (heart and lung endurance)
2. sit and reach - hamstring and lower back flexibility
3. curl-ups (sit-ups) - abdominal strength
4. flexed arm hand or pull ups - upper body endurance
5. shuttle run - measures agility, speed and quickness
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F. I. T.T Principle
The F.I.T. principle can be used to help you create a fitness program. Your fitness program can be designed to maintain or improve your cardiovascular, muscular strength, muscular endurance, and/or flexibility fitness. Each of these health-related fitness components has its own unique F.I.T.T principle.
F = frequency - this is how often you should do an exercise to maintain or improve fitness
I = intensity - this is how hard you should exercise to maintain or improve fitness
T = time - this is how long you should exercise to maintain or improve fitness
T = Type - this is what type of exercise you are performing, such as weight training or aerobic exercise
HEART RATE CALCULATION
Q: HOW DO YOU GET YOUR MAX. HEART RATE?
A: 220- YOUR AGE = YOUR MAX. HEART RATE!
Q: WHAT PERCENTAGE OF YOUR MAX. HEART RATE SHOULD YOU WORK OUT TO GET THE BEST AEROBIC BENEFITS?
A: 60-85%!
Q: HOW DO YOU MEASURE WHAT INTENSITY YOU ARE WORKING OUT IN?
A: YOUR HEAR RATE!
Q: WHAT SITES DO YOU MEASURE YOUR HEART RATE?
A: RADIAL & CAROTID PULSE SITES
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QUICK REVIEW OF RULES
Badminton
1 hit per side, no double hits
Smash - HARD FORCE FULL SHOT
drop shot - SOFT SHOT
overhead clear - FAR SHOT TO SEND OPPONENT TO THE BACK OF THE COURT
If the shuttle lands on the line it's in
SERVING - contact with shuttle must be below waist line and diagonal to other serving side. Person serves on Right side first.
Q: HOW MANY HITS PER SIDE IN VOLLEYBALL?
A: 3 HITS!
Q: IF THE BALL LANDS ON THE LINE IN VOLLEYBALL IS IT LEGALLY IN AND FAIR PLAY?
A: YES!
Q: WHAT TYPE OF SCORING DO WE USE IN PHYSICAL EDUCATION CLASS FOR VOLLEYBALL?
A: RALLY SCORING
Q: IF THE BALL TOUCHES THE NET ON A SERVE, AND GOES OVER, IS IT STILL LEGAL IF IT LANDS IN BOUNDS?
A: YES
Q: HOW MANY PLAYERS IN A REGULATION VOLLEYBALL GAME?
A: 6 ON EACH SIDE
Q: WHAT IS THE "BLOCK" USED FOR IN VOLLEYBALL?
A DEFENSIVE PLAY AT THE NET BY ONE OR MORE PLAYERS MEANT TO DEFLECT A SPIKED BALL BACK TO THE OPPONENTS COURT.
Q: WHAT IS THE "DIG" USED FOR IN VOLLEYBALL?
THE DIG IS A TERM FOR PASSING THE BALL WHEN THE BALL IS CLOSE TO THE FLOOR. IT GENERALLY SETS UP A TEAMMATE FOR A SPIKE.
Q: WHAT IS THE "SET" USED FOR?
A: THE SET IS USED FOR DIRECTING THE BALL TO A POINT WHERE A PLAYER CAN SPIKE IT INTO THE OPPONENTS COURT.