TOPIC : BODY CONDITIONING - PowerPoint Presentation

Slide1

 TOPIC: BODY CONDITIONING

Key wordsAfter studying this Topic and practicing the activities, you should be able to: Warm upCool downDynamic ExerciseStretchingKnow your own body and its use in performance of physical activitiesIdentify and use the principle ways of prevention of injuries during physical activitiesPerform a range of safe warm up and cool-down exercises that can be used before and after a physical activityExplain the value of warming up and cooling down before and after performing a physical activity respectively.

Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

Body ConditioningBody Conditioning is to work out your whole

body with a range of exercise techniques that includes aerobics exercises, floor work, weights and resistance, Stretching and flexibility exercises. Benefits of body conditioning exercises; strengthen and improve your body and performance, improve muscle tone and overall firmness improve physical fitness and enduranceimprove cardiovascular performance boost mood increase your ability to burn caloriesPhysical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

What happens in a body conditioning class?This will depend on your instructor, but you’ll normally start with a warm-up followed by a whole range of potential exercises that may include (to name just a few): PlanksSquats Lunges BurpeesPush-upsStretching exercisesDumbbell exercises (rows, shoulder press etc.)

Resistance exercises These classes are highly effective at increasing your body’s calorie-burning abilities even after the end of your workout and will also assist with gradually strengthening your heart and muscles.Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

What equipment Do I need in exercise?You don’t need to bring anything other than lots of water and a sweat towel. When you work out, you sweat, and that means you lose some of the essential fluids your body so try to drink

some little water before you exercise and afterMake sure that you are in comfortable sports wear and regular sneakers, so you don’t have to worry about being inhibited in any way during your workout. Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

Body changes and Participation in Physical Activities.Boys and Girls participate in a number of physical activities. Despite the body changes that happen to them, their participation in physical activities should not be changed.Boys are usually considered to be stronger compared to girls although it may not be true for all cases. Hence here are some similarities and differences in activities that are played by boys and girls.Note: The difference that comes with performance of physical activities are normal and healthy. For example, the weights thrown pushed or carried by boys are usually higher than those of girls at a particular development stage (age), this is for mainly safety reasons.

As adolescents grow, there are physical changes that happen to their bodies for example girls grow breasts. Therefore, during physical activity care must be taken not to hit the breasts since his can lead to injury. The same applies to the tentacles of boys.Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

Some of the most common exercise-related injuries Sprains—injuries to ligaments, the tissues that connect bones to one anotherMuscle strains—injuries to muscles or tendons, the tissues that connect muscles to bones

Tendinitis—inflammation of a tendon, often due to overuseJoint injuries (knee, shoulder, ankle)DislocationsFracturesAchilles tendon injuriesPain along the shin bonePhysical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

Tips to prevent injuries during exerciseHow to work out safely so you get all the health benefits without the aches and strains.Whether you've been exercising for years or are just starting a fitness program, it's important to avoid injuries so you can keep moving closer to your fitness goals.

To avoid getting these injuries or laying up for days—or even weeks—with an injury, follow these precautions when you work out.1. Choose your workout carefullyHigh-impact exercise programs aren't ideal for any one with poor health conditions such as high blood pressure, diabetes etc. so in such cases choose low pressure impact exercises Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

2. Learn the proper techniqueDon't start any new exercise without first learning the correct form. On below is an example of proper squat technique. To learn the right form, work with a trainer to help you tailor a workout to your health conditions and physical capabilities

. The photo on the left shows common mistakes people make when doing a squat, such as arching the back, overextending the knees, and turning the toes in. The photo on the right shows correct form. Knees and toes point forward, the chest is lifted, and the back

is neutral.

Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

3. Get the right gearBuy a pair of comfortable sneakers that provide good arch support and have a cushioned heel to absorb shock. In general, keep in mind that you don't want any clothing that gets in the way of the activity.

Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

Start graduallyDon't jump into a new exercise technique . "The greatest risk of injury comes with changing an exercise program or adding a new exercise. Start slowly then go on increasing gradually If you're cycling, for example, set the bike's controls on the lowest speed and tension, and pedal for just a few minutes your first few times. Gradually increase the speed and intensity only when you feel ready.

Vary your workoutsEven if you love yoga, alternate it with other programs, such as dancing, tennis, or water aerobics. The variety will work different muscle groups, prevent boredom, and give your body a chance to recover between sessions.Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

6. Stay hydratedWhen you work out, you sweat, and that means you lose some of the essential fluids your body needs to take you through your exercise program. Try to drink a glass of water before you exercise, and then take a few sips of water every 15 minutes throughout your routine.7. Listen to your body.If

you feel pain, or any thing unusual in your body take a break. You may be pushing yourself too hard.8. Know when to stopYou never want to work out to the point of pain. If an activity hurts, stop doing it right away. "Playing through pain can often prolong your healing time and take you away from the game or exercise you enjoy. Get help immediately if you suddenly feel dizziness, shortness of breath, or chest pain.Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

9. Warm upCold muscles are more injury-prone. "A proper warm-up can improve blood flow to the working muscle and reduce stiffness, potentially lowering the risk of injury. Your warm-up should be active, meaning that you walk or do dynamic stretches, such as arm or leg lifts, for five to 10 minutes. Avoid passive stretches in which you assume a position and hold it, because they can lead to muscle tears.10. Cool DownFinish your workout with a slow walk or gentle stretch for five or 10 minutes to cool down and maintain flexibility.

Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

How do you treat exercise injuries?You should minimize your chances of getting

injured yet in case you do end up with a sprain or strain, here are some tips for treating it easily.Ice it. Right after the injury, apply an ice pack for 15 to 20 minutes at a time, about once an hour. Cover the ice with a towel to protect your skin from the cold. Reapply the ice about four times a day. After 48 hours, you can put heat on the injury if the warmth feels good.Wrap it. Wrap the injured area in an elastic bandage. The bandage should be snug, but not too tight.Rest it. Avoid using the injured area until it heals.Relieve it. Take an over-the-counter nonsteroidal anti-inflammatory drug such as Panadol, ibuprofen, to bring down swelling and reduce pain. If the condition gets worse see a doctor.Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177

ASSIGNMENTActivity 3.1: Our Body and performance of Physical ActivitiesQN1. Copy the table below in your exercise book, In the second column write the physical activity,

indicate in the 3rd and 4th columns the differences in how it is performed by boys and girls.QN2. Discuss the similarities in the physical activities that the boys and girls engage in.QN3. Write down the body parts that are used in physical activitiesQN4. Identify the body parts that need protection during physical activitiesSNActivityBoysGirls    

Physical Education work, Ndejje sss S1 Year 2020 , By Teddy Nabawanda Tel: +256 782836177