Health: Exercise and Wellbeing

a stronger heart, toned muscles, better sleep, and a lowered risk of chronic diseases

endorphins into the body, which helps to decrease stress through euphoric feelings and thoughts.

1)Body image
2)Self-concept
3)Self-awareness
4)Self-expression
5)Self-discipline

an individual's body appearance, which can increase self-confidence

-improved by excersice

efers to the way individuals see themselves. While some have a negative self-concept, others have a positive self-concept.

-improved by excersice

helps individuals understand themselves and be more mindful of their feelings, stress levels, and emotions.

-improved by excersice

is the act of expressing one's feelings, ideas, or thoughts. Running, Hiking, Yoga, Dance

involves controlling your actions and reactions

Draw their motivation from the learning process. They find joy in the activity itself and learn for the sake of learning. This is the most desired motivation for students because these students continue the learning process outside the classroom and without any incentive given by the teacher.

means that the motive for the activity comes from outside the individual. Finding the best external motivation for different students can be difficult.

1)They feel they cannot grasp or understand the material.
2)They view the work as mundane or boring.
3)They do not have support or feel they do not have support within their family and/or the school.

1)assigning valuable tasks
2)providing frequent positive feedback
3)including students in instructional decisions

Albert Bandura

the belief in one's self to accomplish future tasks

refers to the explanations of the causes of certain behaviors and events.

is a subdiscipline of sociology that references the study of sports and society.

the relationships between sports and cultural values, politics, gender, race, media means, and inequality.

our societal beliefs, attitudes, and values

The goal is to move students away from the all-about-me mentality to one of community.

Assessments should measures what they intend to measure, at the level they were taught

validity. Instruction is congruent when teachers assure that learning objective outlined with the final assessment

Assessments should produce consistent results that can be replicated. When given a reliable test, students should produce the same score when given the same test in similar conditions.

the language used should be at an appropriate vocabulary level for students,

Teachers cannot assume students have the background knowledge needed to fully understand questions they may encounter. Therefore, test items should not offend or penalize students due to their background or culture.

Fair assessments are valid, reliable, clear, and free of bias.

occur during teaching and learning situations in class and should occur on a regular basis. Formative assessments provide students with helpful feedback

are an overall assessment that evaluates student learning and occurs at the end of a time period, unit, semester, or year. Summative assessments are typically high stakes and measured with a grade or percentage

compare student performance to a predetermined criterion or standard. Criterion-referenced assessments have a target that all students can achieve,

compare students to each other. The fact that the target is continually changing as students perform is a disadvantage of norm-referenced assessments.

compare a student's current performance in an activity with their previous performance in the same activity.

involve students in evaluating their own work and learning.

involve students evaluating their peers' learning and having their learning evaluated by peers. Peer assessments provide opportunities to give each other useful feedback and support each other.

is the most commonly used youth physical fitness assessment. FitnessGram is a criterion-referenced assessment with established standards for each age and gender created to assess aerobic capacity, muscle strength, muscular endurance, flexibility, and body composition

was a program that assessed students' physical activity, nutrition, and academics through the Presidential Fitness Test.

Presidential Youth Fitness Program (PYFP)

providing detailed information on student health instead of celebrating athletic fitness.

administrators, colleagues, community members, school board members, family members, and, of course, the students themselves.

addresses the development of content knowledge and intellectual skills. The cognitive domain includes recalling and recognizing facts and concepts

addresses the physical component of learning and includes movement, coordination, and motor skills.

focuses on students' feelings, values, motivations, and attitudes towards movement.

focuses on physical changes and growth in size and strength

focuses on the growth of a child as they learn to control emotions and identify various feelings.

moving the body from one location to another.

Walking
Running
Jumping
Hopping
Galloping
Skipping

remaining stationary.

Bending
Stretching
Twisting
Swaying
Wiggling

help students learn to handle and move objects.

are skills that occur in a stable, predictable setting. Closed skills are typically self-paced.
examples: squats, serving in tennis, and performing a gymnastics routine.

are skills that are affected by the setting. Open skills occur in unpredictable, continually changing situations so movements have to be revised depending on the situation.
ex: football, soccer, batting

the ability to maintain a controlled body position while in motion. Activities that require dynamic balance skills include running, jumping, biking, and skateboarding.

students to exercise a combination of locomotor, non-locomotor, and/or manipulative skills while also exhibiting body, spatial, and/or rhythmic awareness.

walking

1 year old

The Stance Phase and The Swing Phase

comprises approximately 60% of the gait cycle, occurs when a limb is on the ground and bearing weight. The stance phase consists of three steps:

approximately 40% of the gait cycle, begins when the foot leaves the ground after toe-off and is propelled forward. It ends when the foot reestablishes contact with the surface.

1)Contact - which lasts from heel strike, to flat foot
2)Midstance -which lasts from flat foot to heel lift. In this stage, the total surface of the foot is in contact with the walking surface.
3)Propulsion - which lasts from heel lift to toe-off in this stage, the foot is rigid and acts as a lever.

a period of time in which both feet leave the ground. The float phase occurs after toe off. In running

making contact with the ground

not making contact with the ground

at age 3

at age 7

1)Preparatory Phase
2)Takeoff Phase
3)Flight Phase
4)Landing Phase

1) In horizontal jumping- this phase consists of a crouch (with flexion at the hips, knees, and ankles), followed by a backward swing of the arms.

2)In vertical jumping - this phase consists of a crouch with knee flexion from 60 degrees to 90 degrees.

1)In horizontal jumping - the jumper extends the hips, knees, and ankles while swinging the arms in the desired direction of travel, allowing the body to become airborne. The angle of take-off is approximately 45 degrees.
2)In vertical jumping - the jumper forcefully extends the hips, knees, and ankles while simultaneously lifting the arms upward. The jumper's head is tilted upward, and the eyes are on the target.

Period when the jumper is in the air. In both horizontal and vertical jumping, mature jumpers reach full body extension.

1) In horizontal jumping, mature jumpers land with their thighs parallel to the surface. Upon landing, their center of gravity is located behind their feet, but they then flex their knees and thrust their arms forward to propel their center of gravity beyond their feet.
In vertical jumping, mature jumpers land very close to their point of takeoff. Knees, ankles, and hips flex to absorb the shock.

training the heart and lungs to become more efficient in pumping blood throughout the body and allowing more oxygen to be delivered to organs and muscles during sustained exercise.

VO2 max

is the maximum rate that the respiratory, cardiovascular, and muscular systems can take in, transport, and use oxygen during incremental exercise. "V" represents volume, O2 is oxygen and "max" is maximum.

put your finger over your pulse and count the number of beats during a 60-second period or for 30 seconds and then double that number.

refers to the heart pumping the lowest amount of blood your body needs since you are not exercising. A normal resting heart rate is between 60 and 100 beats per minute. Physically active and athletic individuals may have a resting heart rate as low as 40 beats per minute because their heart is working more efficiently and is more fit.

efers to the ideal rate your heart should be beating per minute during exercise to have sufficient exercise intensity.

refers to the highest your pulse can achieve. Your maximal predicted heart rate is calculated by your age. The formula for calculating is 220 minus your age.

50-75% of your maximal predicted heart rate. Therefore, you take your MPHR number and multiply it by 0.5 or 0.7....For more vigorous exercise the goal may be between 70 and 85% of MPHR.

what happens to your body when the intensity, frequency, and duration of your training is increased too quickly without proper recovery for the body

physical and psychological effects such as fatigue, poor performance, and a decrease in the desire to exercise

refers to imbalances in training without proper recovery or rest between workouts

refers to imbalances in training and rest that decrease performance and require a long time period of rest to complete the recovery process.

involves exercises that allow a muscle to reach maximal force in short intervals. Plyometrics are short and explosive and involve exercises like jumps, hops, and bounds.

is an exaggerated, forward rounding of the back. Kyphosis is most common with older women but can occur at any age.

a variety of exercises such as swimming, water walking or running, water aerobics, treading water, water yoga, and resistance exercises

1-meter springboard, 3-meter springboard, and platform.

is the fastest swimming stroke and is sometimes called the front crawl.

is the only competitive stroke swum on the back.

can also be taught as a survival swimming stroke. Breaststroke is swum in a prone position, with the head above water the whole time or submerged between inhales(grasshopper)

freestyle, backstroke, breaststroke, and butterfly.

the second fastest stroke and requires strength and coordination. The butterfly stroke is broken down into three components: the pull, the push, and the recovery.

is not a swim stroke, but it is helpful to learn prior to learning the swimming strokes. If a swimmer needs to stop in deep water, treading water will allow the swimmer to stay afloat.

is a water survival technique that is simple and does not require intensive training or physical strength. Drownproofing involves floating in a near-upright position with the top of the head just above the surface of the water.

is a competitive team sport played in the water. Two teams must pass and swim a ball between teammates to score in the opposing team's goal. Water polo is typically played in a deep pool which means the players must continuously tread water or swim while passing the ball and trying to score.

basic motor skills and movement for fitness, recreational activities, and lifetime sports. Walking, jogging, cycling, and swimming are common recreational activities.

opponents facing off with each other in martial arts styled activities. Combatives build self-defense skills.

is a sport between two opponents where the individuals are either attempting to pin the opponent to the mat and keep them from moving or to score the most points through various moves and takedowns

the 14th or 15th century and is one of only five sports to be included in all of the modern Olympic Games.

Epée - the heaviest sword
Foil - a lighter thrusting weapon
Sabre - is a thrusting and cutting weapon.

for self-defense

is a Japanese art of self-defense that involves delivering blows with hands and feet while shouting

is a Chinese martial art that is based on low, strong stances and powerful blocks.

is known for a variety of throwing techniques and controlling an opponent while on the ground.