Physical Education
Active Health Unit
Lesson # 1
 Definition of Physical Fitness
 Total Fitness
 Five components of Fitness
Physical Fitness is…
 The ability to carry out daily activities with
vigor, alertness, and without excessive
fatigue, with the energy left to enjoy leisure
activities and to meet emergency actions.
Total Fitness
Physical
Social
HEALTH
Emotional
Affected through
Physical Fitness
Nutrition
Health Management
Lifestyle Management
Five Components of Fitness
Cardiovascular Endurance
The ability of the heart, lungs and blood vessels to
supply the active (large) muscles with oxygen and
remove the waste products.
It is the primary factor in overall fitness and affects
your ability to endure reasonably vigorous physical
activity over and extended period of time.
Muscular Endurance
The ability of specific muscles groups to work
(contract) many times without fatigue.
The length of time the muscles work (number of
repetitive movements) determines your muscular
endurance.
Muscular Strength
The maximum force a muscle or muscle
group can apply in one all-out contraction.
The greater your strength the easier activities
such as skiing, biking or hiking become.
Flexibility
The range of movement possible at a joint or
series of joints, such as the shoulder or spine.
Flexibility is determined by the mobility of the
muscles, tendons and ligaments that control the
specific joint.
Body Composition
There is considerable evidence that excess fat
limits health and physical fitness.
Body composition is determined by measuring the
fat content of your body and determining an
appropriate shape, proportion and weight to height
ratio
Lesson # 2
 Quiz”
 Skeletal System
Quiz # 1 – Physical Fitness
Skeletal System
Skeleton – Anterior View
1.
Skull
14. Metacarpal bones
2.
Mandible
15. Phalanges of fingers
3.
Hyoid bone
16. Thoracic vertebra
4.
Cervical verteba
17. Lumbar vertebra
5.
Clavicle
18. Sacrum
6.
Sternum
19. Os Coxa
7.
Costal cartilage
20. Femur
8.
Ribs
21. Patella
9.
Scapula
22. Tibia
10. Humerus
23. Fibula
11. Radius
24. Tarsal Bones
12. Ulna
25. Metatarsal Bones
13. Carpal bones
26. Phalanges of the toes
Skeletal System - diagram
Thoracic cage
• ribs
•sternum
•spine
The Skull
Vertebrae
The Skeleton – Anterior view
The Skeleton – Pelvic girdle
The Skeleton – Thoracic cage
Skeletal System
Important information
There are 206 bones in the human body. Bones are the
supportive framework (skeleton) of the body.
Bones may be long, short, flat or irregular in shape.
The place where two or more bones meet is called a
joint.
Joints may be moveable like the bones in our arms and
legs or immovable, like the bones in our skull. Bones are
joined to one another by ligaments
Skeletal system
More important information
The bones have four main functions
• To support and give general shape to the body
• To protect the organs (heart, lungs, brain, etc)
• To provide anchors for the muscles
• To provide blood cells (in the marrow)
Lesson # 3
 Quiz # 2 – Skeletal system
 Muscular system
Quiz # 2 – The Skeletal System
1
Muscular System
Muscular System - diagram
Anterior (front) View
Pectorals
Rectus
abdominus
Muscular System - diagram
Trapeziuz
Latissumus
Dorsi
Gastrocnemius
Muscular System – practice diagram
_____________ view
____________ view
Muscular System
Important information
• Almost half the bodies weight is muscle and they are the part of the body
that allows us to move
• They are made up of special tissues that can contract, or shorten, when they
receive a signal from the brain
•The muscles are attached to the bone by a stretchy tissue called tendons,
when the muscles contract they pull on the tendon, which pull on the bones
• If the strength of the contraction is strong enough (overcome the resistance)
the bone will move.
Muscular System
More Important information
• There are more than 640 muscles, and they hardly ever work alone. As a
muscle shortens it pulls but it can never push.
• Most muscles are arranged in opposing teams, one team pulls the body part
one way and then the other team pulls the bone back again
• As each team pulls, the other team relaxes and gets stretched.
• All this muscle action is controlled by your brain, which sends and receives
signals through your nervous system.
• Voluntary muscles, such as your arms and legs, can be controlled by your
thoughts.
• Involuntary muscles, such as your heart, diaphragm and intestines, are
automatically controlled by your brain. You don’t have to think about it!
Muscular System
Even more important information
Ligaments and tendons
• Ligaments attach bone to bone
• Tendons attach across a joint from muscle to bone
Lesson # 4
 Quiz # 3 – The Muscular System
 The Cardiovascular System
Quiz # 3 – The Muscular System
The Cardiovascular System
The Cardiovascular System
Arteries
Veins
Arteries of the body
Veins of the body
The Heart – diagram # 1
The Heart – diagram # 2
Blood flow through the Heart
heart
Deoxygenated
vena cava
right atrium
one-way valve
right ventricle
pulmonary artery
right
left
carbon dioxide
oxygen
enriched
pulmonary veins
left atrium
left ventricle
one-way valve
artery
aorta
oxygenated
Oxygen transfer in the Lungs
Blood flow through the Heart
The Heart – diagram # 3
The Heart – diagram # 4
The Heart
Important information
Your heart weighs well under one pound and is only a little larger
that your fist but it is a powerful, long working, hardworking organ.
It’s job is to pump blood to the lungs and to all the body tissues.
The heart is a hollow organ containing four champers. A wall (septum)
divides the heart cavity down the middle into a “right heart” and “left
heart”.
Each side of the heart is divided again into an upper chamber (atrium)
and a lower chamber (ventricle). One-way valves regulate the flow of
blood through the hear and to the pulmonary artery and the aorta
The Heart
Terminology
Artery – carries blood away from the heart
Vein – carries blood to the heart
Pulmonary vein – the only vein in the body that carries oxygenated
blood
Pulmonary artery – the only artery in the body that carries
deoxygenated blood
Capillary – tiny network of blood vessels
The Heart – diagram # 5
Lesson # 5
 Quiz # 4 – The Heart
 The Respiratory System
The Respiratory System
The Respiratory System
oxygen
circulates
carbon dioxide
vessels
red blood cells
oxygen
lungs
carbon dioxide
discharge
carbon dioxide
air
oxygen
receive
lungs
respiration
nose
trachea
pharynx
larynx
bronchi
lungs
outside
Respiratory passage
The Respiratory System
The Respiratory System
Functions
• Supply lungs with oxygen, which is picked up by the
blood and carried to the body tissues
• Remove carbon dioxide from the lungs which is
produced in the body tissues and passed into the blood
• Aids in the removal of excess water by means of
evaporation when air is exhaled
• Facilitates vocalization
The Respiratory System
The mechanics of respiration
The Respiratory System
The mechanics of respiration
Inspiration (breathing in)
• The diaphragm contracts and moves downwards while the muscles pull
the ribs upwards and outwards
• By increasing the volume of the chest cavity, there is a partial vacuum
created – air rushes into the lungs
Expiration (breathing out)
• The dome shaped diaphragm relaxes and moves upwards
• The elastic tissues in the lungs contract reducing the volume of air forced
out.
The Respiratory System
The Exchange of Oxygen and Carbon Dioxide
• As air reaches the bronchi during inspiration, it moves into smaller
branches and finally into the air sac, (alveoli), whose walls are very
thin
• This is where the exchange takes place – oxygen diffusing into the
blood from the lungs and carbon dioxide diffusing into the lungs
from the blood.
The Respiratory System
The Exchange of Oxygen and Carbon Dioxide
Lesson # 6
 Quiz # 5 – The Respiratory System
 Joints of the body
 Fitness principles
 Stretching
Joints of the body
Types of joints
Moveable
• hinge, ball and socket, pivot, gliding
Non Moveable
• lobes of the skull, pelvis, junction of the sternum
and the ribs, junction of ribs and spine
Moveable joints
Neck - pivot
Jaw - hinge
Shoulder – ball and socket
Elbow - hinge
Wrist - gliding
Phalanges (fingers) - hinge
Knee - hinge
Hip – ball and socket
Ankle - hinge
Phalanges (toes) - hinge
Non-Moveable joints
Lobes of the skull
Clavicle and sternum
Clavicle and scapula
Ribs and sternum
Pelvis and spine
Ribs and spine
Left and right pelvis
Radius and ulna
Joints of the body
Important Information
Definition:
•The place where two or more bones meet. (Hint: if you can move it
and it is not a joint, you have broken it!)
• Joints are held together by ligaments (imagine big rubber bands)
• Cartilage protects the ends of the bones and provides a smooth
surface for the two bones to rub (articulate) together.
• Synovial fluid provides lubrication as the joints move (articulate)
against each other.
The Nervous System
Stretching
When to Stretch:
• To Warm up
• gradually raise the heart rate
• slowly increase blood flow and body temperature
• prevents injuries such as muscle pulls or tears
• To Cool Down
• slowly lowers the heart rate and body temperature
• removes blood from muscles
• prevents/reduces stiffness and soreness
• When Tightness or Stiffness is felt
• in the morning or after sitting for long periods of time
Stretching
How to Stretch:
• methodically
from head to toe or reverse, ensuring that no major
joint of muscle group is missed
• repetitively, slowly
and gradually attempting to increase the range
of motion but never past the point of pain (you should feel
pressure but not pain)
• hold the stretch for 10 – 20 seconds to obtain maximum benefit (in
PE we hold for 3 seconds).
• relax
and breath normally throughout the stretch (do not bounce)
Fitness Principles
Use and disuse:
• if you don’t regularly use or exercise your joints and the
supportive muscle groups throughout the fullest possible range of
motion you will gradually lose this ability
Specificity:
• you only improve in the activity you practice.
• if you want to improve flexibility in one direction at one joint, you
must practice that specific action or a very similar action.
Lesson # 7 - Nutrition
 Quiz # 6 – Joints of the Body and Fitness
Principles
 Nutrition
 (Does not lend itself to a power point
presentation)