topic: introduction to physical education...physical fitness test components: ... • sit ups in 30s...
TRANSCRIPT
PE Dept/MSPSBS/2013
TOPIC: INTRODUCTION TO PHYSICAL EDUCATION
Training sessions consists of:-
1) Warm Up 2) Training Activity 3) Cool Down Warm Up:
a. Increase core body temperature b. Dynamic Stretching c. Body’s preparation before activities
Warm Up: Content • Jogging, Jumping Jacks or Skipping • Dynamic Stretching:
a. Ankling b. Low front kicks c. Bum kicks d. Lateral slides w high clap e. Straight leg front raise f. Side squat g. Pec stretch w clap
Cool Down:
a. Gradual decrease in activity b. Static stretching c. Bringing down the body temperature after exercise
Cool Down: Content
• Light jog/ brisk walk • Static Stretch:
a. Neck: Up, down, sides b. Arms: Across chest, Elbow Up c. Trunk: Lateral lean, Back lean d. Hips: Hip rotation e. Legs: Heel to bum, Toe up reach down f. Groin: Side squat
Calves: Prone calf stretch
PE Dept/MSPSBS/2013
TOPIC: HEALTH Health • “a state of well-being” • “a state of complete physical, mental and social well-being and not merely
the absence of disease and infirmity”
Benefits of healthy living: • Physical benefits:
• Improve body shape, muscle tone and posture • Strengthens bones and muscles • Reduces chance of illness so to increase life expectancy • Improves endurance, flexibility and overall fitness
• Mental benefits: • Helps you to deal with stress and tension • Improves self confidence • Increase motivation • Gives you something to aim for – a challenge
• Social benefits: • Meet new people and make new friends • Improves your teamwork and cooperation
Physcial well-being - You are injury and disease free!
Mental well-being - You do not suffer from metal illness or high levels of stress or anxiety
Social well-being - You believe you have some purpose in society and have friends. You have food, clothes and shelter.
PE Dept/MSPSBS/2013
TOPIC: FITNESS
Fitness • “A state of being physically active on a regular basis to maintain good
physical condition, as a result of exercise and nutrition” Fitness divided into two categories:-
1. Health Related Fitness 2. Skill Related Fitness
Health Related Fitness
1) Cardiovascular Endurance 2) Muscular Endurance 3) Strength 4) Flexibility 5) Body Composition
Cardiovascular Endurance The ability of the heart, blood vessels, blood and respiratory system to supply fuel especially oxygen to the muscle. eg. Running a marathon
Muscular Endurance The ability to exert an external force or lift a heavy weight. eg. Walking up the stairs or sit ups Strength The muscle for repeatedly exert themselves. Eg. Weightlifting Flexibiliy The range of motion at a joint and the ability of the muscles to stretch. Eg reaching for your toes. Body Composition The relative percentage of muscle, fat bone and other tissues of which the body is compressed – eg. BMI (Weight / HeightX Height)
PE Dept/MSPSBS/2013
Skill Related Fitness 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction Time 6. Speed
Agility The ability to rapidly and accuracy change the direction of the whole body in space eg. changing directions very quickly in a football game. Balance The ability to maintain equilibrium while stationery or moving eg. Lifting one legs off the ground. Coordination The ability to use the senses and body parts in order to perform motor tasks smoothly and accurately. Hand-eye coordination in racket sports and the coordination to use the opposition arm and legs when sprinting. Eg playing ping pong or badminton. Speed The ability to perform a movemnet quickly. Eg running 100m. Reaction Time The ability to respond quickly ti stimuli eg responding to the gun at the start of a race, a goalkeeper caring penalty, or a badminton player reacting to a smash spot. Power The ability to transfer energy swiftly into force. Power is the product of speed and strength like Shot put, Javelin throw. Physical Fitness Test components:
• Sit and reach • Standing long jump • Standing vertical jump • Push ups in 30s • Sit ups in 30s • Agility – Shuttle run 4 X10m • Endurance Test – Run 2.4km
PE Dept/MSPSBS/2013
BMI – Body Mass Index
Formula BMI = Weight (Kg)
Height X Height (m2)
UNDERWEIGHT < 18.5
NORMAL / IDEAL 18.5 – 24.9
OVERWEIGHT 25 – 29.9
OBESE > 30
PE Dept/MSPSBS/2013
TOPIC: THE HUMAN SKELETAL SYSTEM
The Functions of the Skeleton
The skeleton consists of all of the bones within the human body. The skeleton has six main functions:
• Support: The skeleton supports the soft tissues of the body as it forms a rigid framework to which our muscles, tendons, ligaments etc attach.
• Shape: The overall shape of our bodies is mostly due to our skeletons. e.g. your skeleton determines if you are short or tall by how long your bones are.
• Protection: Our bones are very strong and can provide protection to the vital organs. e.g. the skull protects the brain, and the ribs and sternum protect the heart and lungs.
• Movement: Our bones are levers which are pulled by the muscles to cause movement
• Produce blood cells: Inside long bones is a substance called bone marrow,
which makes new blood cells.
• •Storage of Minerals - Bone tissues store several minerals, including calcium (Ca) and phosphorus (P). When required, bone releases minerals into the blood- facilitating the balance of minerals in the body.
The main bone of the human skeleton are:- Head – Cranium and Mandible Shoulder – Clavicle and Scapula Arm – Humerus, Radius and Ulna Chest – Sternum and Ribs Spine – Vertebrae and Pelvic Knee – Patella Leg – Femur, Tibia and Fibula
PE Dept/MSPSBS/2013
THE DIAGRAM OF HUMAN SKELETON
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PE Dept/MSPSBS/2013
Names of Human Skeleton and the location:-
1. Cranium
2. Mandible
3. Sternum
4. Ribs
5. Radius
6. Pelvic
7. Femur
8. Patellla
9. Tibia
10. Fibula
11. Ulna
12. Vertebrae
13. Humerus
14. Scapula
15. Clavicle
PE Dept/MSPSBS/2013
TOPIC: POSTURE POSTURE The attitude of body or the position of limbs.
Posture divided into two categories:- 1) Good posture
1. Head held erect. 2. Chin parallel to the floor. 3. Shoulders in line with the ears. 4. Chest held moderately elevated and the upper back erect. 5. Abdominal wall (tummy) flat. 6. Lower back appear to have a slight forward curve 7. Knees straight
2) Bad Posture
1. Head slump forward. 2. Chin tilt up with the head held back. 3. Shoulders drooped forward or pulled back. 4. Chest sunken – in and your upper back rounded. 5. Abdomen sag. 6. Lower back too flat (no gentle curve)or curve forward into a hollow back. 7. Knees bend forward or they thrown backward into a locked position.
Eg: Standing position exercise
v Stand with your back against a wall, heels about three inches from the wall and feet about six inches apart, weight should be evenly distributed.
v Place arms at your sides, palms forward. v Keep ankles straight and kneecaps facing front. v Straighten the upper back, lifting the chest and bringing shoulders back
against the wall. v Bring head back to touch the wall while keeping the chin tucked in as if a
string is attached to the middle of the back of your head pulling back.
v Pull up and in with the muscles in the lower abdomen, trying to flatten the abdomen.
v Hold position for about 10 seconds, breathing normally. v Relax and repeat three to four times v Repeat entire exercise at least three times a day
for optimum results.
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PE Dept/MSPSBS/2013
Eg: Sitting position exercise Ø Sit in a straight back armless chair, with feet flat on the floor and back
resting against the chair. Ø Place arms at your sides, palms forward. Ø Straighten the upper back, lifting the chest. Ø Bring shoulders back against the chair. Ø Hold head erect. Ø Pull up and in with the muscles in the lower abdomen, trying to flatten the
abdomen. Ø Hold position for about 10 seconds, breathing normally and keeping the
rest of the rest of the body relaxed. Ø Relax your abdominal muscles and repeat three to four times Ø Repeat entire exercise at least three times a day.
Tips for maintaining good posture while sitting
§ Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
§ Keep your head up and avoid leaning forward. § If you work long hours at a desk or typewriter, § Keep your chair close in to the desk top to help maintain your upright
position. § If you feel your low back arching forward while sitting, cross your legs or
put your feet up on a stool.
Exercise for the lower Abdominal Muscles 1. Stand comfortably. 2. Clasp your hands and cup them around your lower abdomen. 3. Pull up and in with the lower abdominal muscles, drawing in the abdomen. 4. Hold for about 10 seconds. 5. Relax and repeat four to five times. 6. Repeat entire exercise at least three times a day.
Five Good Reasons To Improve Posture
v Portrays a better, more confident image v Instantly takes off 3-5 lbs in appearance v Improves circulation and digestion v Reduces or eliminates muscular aches and pains
Breathing becomes easier and naturally deeper.
PE Dept/MSPSBS/2013
TOPIC: NUTRITION
NUTRITION
v Study of how food affects the health and survival of the human body v Human beings require food to grow, reproduce, and maintain good health.
IMPORTANCE OF NUTRITION
v Without food, our bodies could not stay warm, build or repair tissue, or maintain heartbeat.
v Eating the right foods can help us avoid certain diseases or recover faster when illness occurs.
Foods in the grain group Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:
• whole-wheat flour • bulgur (cracked wheat) • oatmeal • whole cornmeal • brown rice
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:
• white flour • degermed cornmeal • white bread • white rice
Foods in the vegetable group. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
PE Dept/MSPSBS/2013
Foods in the fruit group. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are: Foods that included in the milk, yogurt, and cheese (milk) group. All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. Selection Tips Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance. If sweetened milk products are chosen (flavoured milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance. Foods that are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group. All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Daily Beverage Recommendations: 6 - 8 Glasses of Water
PE Dept/MSPSBS/2013
FOOD PYRAMID
PE Dept/MSPSBS/2013
TOPIC: SKELETAL MUSCLES
What are muscles made of? Muscles are made of hundreds of tiny fibers. What do muscles need? a) Muscles need oxygen in order to work properly. b) When they do not get enough oxygen, they can get sore or cramp up. c) When the muscles in your heart do not get enough oxygen, you can have a heart attack How do muscles move our bones? • Do muscles pull or push our bones? • Muscles contract, in order to make our bones move. • Our muscles usually work in pairs( antagonist). • One muscle contracts (pulls) while the opposite muscle relaxes.
The Function of the muscles:-
1) To produce movement when attached to bones. 2) To produce body heat when movement is involve. 3) To stabilise joints 4) Maintaining Posture 5) Assistance in Blood Circulation There are three types of muscles:- • Smooth Muscle (Involuntary muscle) • Cardiac Muscle (Involuntary muscle) • Skeletal Muscle (Voluntary muscle)
The Skeletel muscles and the location:- 1. Deltoid 2. Pectoral 3. Bicep 4. Abdominal 5. Quadriceps 6. Trapezius 7. Tricep 8. Lattismus Dorsi 9. Gluteal 10. Hamstrings 11.Gastrocnemius
PE Dept/MSPSBS/2013
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INJURY MANAGEMENT
I n j u r y m a n a g e m e n t i n v o l v e s identifying an injury, treating it and then returning to the sport. It’s extremely important that sports players are adequately rehabilitated before returning to sport. If they are not, the injury can become much worse.
INJURY MANAGEMENT
Stop Stop the injured person from moving. Consider stopping the sport or game if necessary
Talk Ask questions e.g. what happened? How did it happen? Where does it hurt? What kind of pain is it?
Observe Look at the affected area for redness, swelling or bruising. Is the injured side different from the other side?
Prevent Remember, do no further damage. Prevent further injury
S.T.O.P PRINCIPLE
RICER is used to manage soft tissue injury to reduce scarring and pain for faster recovery. A soft tissue injury is an injury to muscles, tendons, ligaments or joints (e.g. sprained ankle, torn hamstring strain, pulled muscles, bruise). Using RICER immediately can help to stop bleeding and swelling. 1. Situations where students CAN apply principles:- Variations should be provided for different situations. E.g. different sports settings (badminton, track & field, football, etc) 2. Situations where students SHOULD NOT act and immediately seek assistance E.g. Unconsciousness, major injuries, factures, open wound etc.
INJURY TREATMENT
Rest Stop what you’re doing and get efficient rest. Rest reduces further damages.
Ice Place ice or cold pack in a towel or cloth into the injured area for 20 minutes every 2 hours. Ice cools tissues and reduces pain, swelling and bleeding.
Compression Apply bandage covering injured area as well as above and below injured area. Compression reduces bleeding and swelling.
Elevation Elevate /raise the injured area above the level of the heart to reduce the bleeding and swelling.
Referral Refer the injured person to a qualified professional help such as doctor, coach, teacher or any adult.
R.I.C.E.R PRINCIPLES
COMMON MINOR INJURIES
INJURY SYMPTOM HOW TO MANAGE
Muscle soreness Pain during or after movement
RICER, then Physiotheraphy
Minor bruises Tender upon touch. Discolouration.
RICER
Blisters Swelling with fluid under the skin. Pain and tenderness.
Place dressing pad around area to reduce pressure. Keep clean.
Cramps and stitches Muscle spasms (contracting). Drink fluids and stretch. Adjust fitness program.
Nose bleed Bleeding nose. Sit forward and pinch the nose. Seek medical help if still bleeding after 20 minutes.
Sore shins Painful swollen shins. Pain worsens with running and jumping.
RICER. See Physiotherapist or podiatrist
Overuse (knees, shins)
Activity increases pain and tenderness.
RICER. Reduce activity. See a physiotherapist.
R.I.C.E.R TREATMENT
Choose any 5 sports below and list out 5 common minor injuries in the sports activities that you choose: 1) Football 11) Table Tennis 2) Badminton 12) Tennis 3) Netball 13) Squash 4) Hockey Field 14) Handball 5) Athletic: Running 15) Taekwondo 6) Basketball 7) Volleyball 8) Softball 9) Swimming 10) Bowling
HOMEWORK
POSTURE
De+inition • The a&tude of body or the posi2on of limbs. • Posture divided into two categories:-‐ • 1) Good Posture • 2) Bad Posture
Good Posture • Head held erect. • Chin parallel to the floor. • Shoulders in line with the ears. • Chest held moderately elevated and the upper back erect. • Abdominal wall (tummy) flat. • Lower back appear to have a slight forward curve • Knees straight
Bad Posture • Head slump forward. • Chin 2lt up with the head held back.
• Shoulders drooped forward or pulled back.
• Chest sunken – in and your upper back rounded.
• Abdomen sag. • Lower back too flat (no gentle curve)or curve forward into a hollow back.
• Knees bend forward or they thrown backward into a locked posi2on.
Standing Position Exercise • Stand with your back against a wall, • Place arms at your sides, palms forward. • Keep ankles straight and kneecaps facing front. • Straighten the upper back, liNing the chest and bringing shoulders back against the wall.
• Bring head back to touch the wall while keeping the chin tucked in as if a string is aOached to the middle of the back of your head pulling back.
• Pull up and in with the muscles in the lower abdomen, trying to flaOen the abdomen.
• Hold posi2on for about 10 seconds, breathing normally. • Relax and repeat three to four 2mes
Sitting Position Exercise
• Sit in a straight back armless chair, with feet flat on the floor and back res2ng against the chair.
• Place arms at your sides, palms forward. • Straighten the upper back, liNing the chest. • Bring shoulders back against the chair. • Hold head erect. • Pull up and in with the muscles in the lower abdomen, trying to flaOen the abdomen.
• Hold posi2on for about 10 seconds, breathing normally and keeping the rest of the rest of the body relaxed.
• Relax your abdominal muscles and repeat three to four 2mes • Repeat en2re exercise at least three 2mes a day.
Tips for Maintaining Good Posture While Sitting
• Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
• Keep your head up and avoid leaning forward. • If you work long hours at a desk or typewriter, • Keep your chair close in to the desk top to help maintain your upright posi2on.
• If you feel your low back arching forward while si&ng, cross your legs or put your feet up on a stool.
Exercise for the lower Abdominal Muscles
• Stand comfortably. • Clasp your hands and cup them around your lower abdomen. • Pull up and in with the lower abdominal muscles, drawing in the abdomen. • Hold for about 10 seconds. • Relax and repeat four to five 2mes. • Repeat en2re exercise at least three 2mes a day.
Five Good Reasons To Improve Posture
• Portrays a beOer, more confident image • Instantly takes off 3-‐5 lbs in appearance • Improves circula2on and diges2on • Reduces or eliminates muscular aches and pains • Breathing becomes easier and naturally deeper.
POSTURE
POSTURE
POSTURE
RELAY PASSING BATON
� Types of relay events; 1) 4 x 100m
� 2) 4 x 200m � 3) 4 x 400m � 4) 4 x 1600m
� Holding Baton First Runner (Starting Line)
� 1st runner carries baton in right hand. � � 2nd runner receives in left hand, carries in left hand and passes with left hand, stands closer to right in lane.
� � 3rd runner receives in right hand, carries in right hand and passes with right hand, stands closer to left in lane.
� � 4th runner receives in left hand, carries in left hand, stands closer to right in lan.e
�
Gaya Selang Seli tanpa Pandang /
Visual Pass
Gaya Selang Seli Cara Pandang /Non
Visual Pass
UPSWEEP DOWNSWEEP
TRACK EVENTS STARTING TECHNIQUE
STARTING TECHNIQUE ! Two Ways:
! Standing Start – Long Distance Event & Middle Distance (3000m/5000m/10000m & 800m/1500m)
! Crouch Start – Short Distance Event (100m/200m/400m)
STANDING START
On your Marks The foot is placed up to the starting line but not on it. The feet are about shoulder width apart to obtain a good balanced position The weight is distributed so that about 2/3rds of the weight is on the front foot
STANDING START
Set Bend the knees and lean forwards. Arms synchronised with the legs - in this case left foot forward and r i ght arm forward Back, neck and head in line
STANDING START
CROUCH START ! There are 3 types of crouch start:-
! 1) Bunch or Bullet start - The toes of the rear foot are approximately level with the heel of the front foot and both feet are placed well back from the starting line.
! 2) Medium start - the knee of the rear leg is placed opposite a point in the front half of the front foot.
! 3) Elongated start - the knee of the rear leg is level with or slightly behind the heel of the front foot.
CROUCH START
On your Marks Place the front foot a forearm’s length behind the start line. Place the knee of your back leg on the ground level with your front foot. Place your hands shoulder-width apart - behind, not on the line. Arms should be straight but not locked at the elbow The fingers must be behind the line. The fingers should form a bridge, with the thumbs pointing towards one another The head and neck should be in line with the spine
CROUCH START
Set Raise hips s l ightly higher than shoulders Both legs remain bent (front leg at about 90 degrees; back leg at about 120 degrees) The head and neck should be in line with the spine
CROUCH START
CROUCH START
THANK YOU