1. Deer Valley High School General Physical Education Unit
Basic Knowledge of Exercise

2. Exercise
Exercise is a planned physical activity. This means going out of your way to dedicate part of your day to your physical health.

3. Examples of Exercise Playing sports Going for a bike ride
Going for a walk
Running a mile
Strength Training
Hiking
Fitness Classes
Zumba, Tabata, Yoga

4. How much should I exercise?
It is recommended by the Surgeon General that children get at least 60 minutes of exercise a day most days of the week to help prevent disease.

5. What changes can I make to my lifestyle to incorporate more exercise?
Take the stairs instead of the elevator.
Put down the video games and get up and move.
Suggest family activities that are movement based instead of sitting.
Park farther away in the parking lot, which forces you to walk more.
Ride your bike or walk to the store when you can.
Become involved with physical activities such as bowling, karate, hiking, kickboxing, school sports and recreational sports.

6. WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED FITNESS
1. FLEXIBILITY = The ability to move a body part through a full range of motion.
2. CARDIOVASCULAR FITNESS = The heart, lungs, and blood vessels ability to send fuel (O2) to the bodies tissues.
3. MUSCULAR STRENGTH = The ability to exert force against resistance.

7. WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED FITNESS
4. Muscular Endurance = the ability of muscles to work for an extended period of time.
5. Body Composition = The amount of fat, muscle, bone, and tissue in the body.

8. Important Terms
Resting Heart Rate- is the number of times your heart beats per minute. Usually between 60-80bpm.
Max Heart Rate- is the highest bpm recommended that your heart rate gets to during an exercise session.
Target Heart Rate- a range you should keep your heart rate during a particular exercise or program.

9. Calculating Target HR Formula for Target Heart Rate
220 – Age = Max Heart Rate
220 – 20 yrs = 200 MHR
MHR x 75% = Bottom end of Zone
200 x .75 = 150 BPM
MHR x 85% = Top end of Zone
200 x .85 = 170 BPM
Target Heart Rate Zone
150 – 170 BPM (Maintain for a minimum of 20 minutes)

10. F . I . T. T F =Frequency I =Intensity T= time T =Type
F = Frequency = How often you are exercising (5 to 6 times a week)
I = Intensity = How hard you are working out.
T = Time = How long you are working out.
T = Type = The type of exercise you do. This is often called the mode.
A 5-10 minute session of dynamic movement activities jog/dynamic stretching (warm-up)
20 minutes of activity, drill, or sport
5-10 minute static stretching/easy slow jog (cool down)

11. PRINICIPLES OF TRAINING
Principles of training The body becomes stronger and functions better if increased demands are placed upon it.
Rep- one completion of an exercise movement
Set- group of reps done consecutively

12. Three Common Types of Stretching
A. STATIC STRETCHING = Stretching muscles beyond normal range of motion and holding the stretch for seconds.
B. DYNAMIC STRETCHING = Slow continuous and controlled movement.
C. BALLISTIC STRETCHING = A bouncing motion that doesn’t allow your muscles to tell you its stretched too far.

13. Body Types ENDOMORPH: A large, soft bulging body and a pear-shaped
appearance.
High percentage of body fat
Short neck
Large abdomen
Wide hips
Round, full buttock
Short, heavy legs

14. Body types MESOMORPH: A solid, muscular, and large-boned physique.
Firm, well developed muscles
Large bones
Broad shoulders
Muscular arms
Trim waist
Muscular buttocks
Powerful legs

15. Body types ECTOMORPH: A slender body and slightly build Small bones
Thin muscles
Slender arms and legs
Narrow chest
Round shoulders
Flat abdomen
Small buttocks

16. Define and distinguish the differences between “overweight” and “obesity.”
Overweight - Exceed the desirable body weight by more than 10 percent, according to the height and weight charts.
Obesity – Exceed the desirable body weight by more than 20%.

17. Obesity Decreases quality of life
Increases your chances of getting diabetes and heart disease
Decreases your life expectancy
Increases healthcare costs by approximately 42% more a year out of pocket.
Can lead to injuries

18. A calorie is defined as what?
Is a measure of energy the body is able to produce from food.
3500 calories in 1lb of fat
1 gram of Carbohydrate = 4 calories
1 gram of Protein = 4 calories
1 gram of Fat = 9 calories
Ex. 1 gram is equal to the weight of a paperclip

19. To maintain your body weight:
Positive caloric burn results in weight loss.
Positive caloric intake results in weight gain.
A balanced caloric intake and burn results in weight maintenance.
Diet + Exercise = Weight Control

20. What is meant by the “long-haul” approach?
Weight loss is usually longer
lasting if it is gradual.
It is recommended that you lose
no more than 1 or 2 pounds per
week.

21. Common Eating Disorders
Anorexia nervosa
Some people become so obsessed with the fear of being overweight that they refuse to eat normally.
Anorexics have a distorted body image.
People suffering from anorexia nervosa can starve to death or die from severe vitamin and mineral deficiencies.
Bulimia
Bulimics use laxatives and self-induced vomiting to avoid gaining weight.
They frequently eat too much food, then get rid of it by inducing vomiting, using laxatives, and exercising very strenuously. These actions can cause serious medical problems.

22. Common Eating Disorders
Overeating:
Overeating is also considered an eating disorder. This can be as dangerous as either of the other 2 previous disorders we talked about, especially in the long run.

23. Goal of Deer Valley High School Physical Education Department
It is our goal that you leave Deer Valley High School with the Knowledge, Skills and passion necessary to pursue a lifetime of fitness outside the walls of this campus.
“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.”
John F. Kennedy