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P.E. Exercise

The F.I.T. Program at Wolftrap

• Frequency: How often a person works out. (3 days, 5 days, daily)
• Intensity: How hard a person works. Intensity can be measured by heart rate, rate of perceived Exertion, talk test, etc.Training Heart Rate = Measured or predicted heart rate X 60-85%
  
• Time: How long a workout lasts. (20,30, 45, minutes)
  
  • Mode of Exercise: What is the type of exercise being performed? (Biking, Jogging, Hiking, Swimming, etc.)
    

Physical Fitness Components

Principles of Exercise

• Overload: A person needs to do more that would normally be done to improve fitness. Muscles will not become stronger unless they are exercised at a higher- than - normal level.
• Specificity: A person needs to do specific exercises to improve specific components of physical fitness and and specific body parts.
• Progression: A person needs to start exercising slowly and continue to increase the amount of exercise done over a period of time.
  

Warm-up 

• The warm-up should gradually increase the heart rate, blood pressure, dilation of blood vessels, and elasticity of active muscles.
• Warm-up brings about important physiologic changes that reduce the risk of injury, as well as make the session more comfortable. 
• Warm-up increases the temperature of muscles and connective tissue.
• Warm-up also allows the cardiovascular system to effectively adjust blood flow from the abdominal area to the active muscles where the need for oxygen is increasing in response to exercise.
• A warm-up consists of 5-8 minutes of aerobic activity followed by flexibility exercises specific to the main aerobic activity. 

Cool-down

• Cool-down should slowly decrease the heart rate.
• Cool-down helps prevent the sudden pooling of blood in the veins.
• Cool-down ensures adequate circulation to the skeletal muscles, heart, and brain.
• Cool-down may aid in preventing delayed muscle stiffness and reduces any tendency toward post-exercise fainting and dizziness.
• Cool-down should consist of low-level,aerobic exercises followed by a stretching session.
  

Benefits of Exercise:

Physiological Benefits  1. Increases cardiovascular endurance. 2. Maintains, tones and strengthens muscles. 3. Decreases blood pressure. 4. Makes the heart a  more efficient pump by increasing stroke volume. 5. Increases bone strength. 6. Improves sleep patterns. 7.  Causes development of new blood vessels in the heart and other muscles. 8. Increases flexibility. 9. Increases lean muscle mass and decreases body fat. 10. Relieves stress. 11. Increases total blood volume. 12. Decreases incidence of some cancers. 13. Increases muscle endurance. 14. Increases the thickness of cartilage in joints which has a protective effect on the joints. 15. Enlarges arteries that supply the blood to the heart.

Psychological Benefits 1. Makes you feel good. 2. Increases self-esteem. 3. Decreases depression. 4. Decreases anxiety. 5. Improves mood. 6.Intellectual growth (acquiring ordering, communicating knowledge and ideas). 7. Builds confidence. 8. Builds self-discipline. 9. Improves problem solving, reasoning, and creativity through strategies. 10.Develop a sense of well-being.

Social Benefits 1. Enhances cooperative behavior. 2. Enhances positive personal development. 3. Provides the opportunity to belong to a group. 4. Develop interpersonal communication. 5. Develop leadership qualities. 6. Build teamwork.