UNIT 2wWhat is Heart Rate

Heart rate is the number of heartbeats per unit

of time.

Usually heart rate is expressed as beats per

minute (BPM).

The heart beats to supply oxygenated clean

blood from the left ventricle to the blood vessels
of the body via the aorta.
MEASMEASURING HEART RATE

Formula for calculating Maximal Heart Rate (HR)

220 Age (in years) = Max Heart Rate
Heart Rate Training Zones
 FITNESS TRAINING TRAINING

Unit 1
 PHYSICAL ACTIVITY & PHYSICAL FITNESS

Physical activity is defined as any bodily movement produced by skeletal

muscles that results in energy expenditure. The energy expenditure can be
measured in kilocalories. Physical activity in daily life can be categorized
into occupational, sports, conditioning, household, or other activities.
Exercise is a subset of physical activity that is planned, structured, and
repetitive and has as a final or an intermediate objective the improvement
or maintenance of physical fitness.

Physical fitness is a set of attributes that are either health- or skill-related.

The degree to which people have these attributes can be measured with
specific tests. These definitions are offered as an interpretational
framework for comparing studies that relate physical activity, exercise, and
physical fitness to health.
 Components of Fitness II

Cardio Respiratory Fitness (Aerobic

Fitness)

Bodys ability to transport, absorb and use

oxygen by the muscles during prolonged
exercise

7
 Benefits of Cardio-Respiratory Fitness

Heart is stronger, pumps Increases amount of oxygen

blood more efficiently in the blood
General feeling of well More capillaries formed
being along alveoli
Maintain higher intensity
of exercise Gas exchange occur more
rapidly
Reduces risk of coronary
heart diseases
American College of Sports
Medicine (ACSM)

The Recommended Quantity and Quality of Exercise for Developing

and Maintaining Cardiorespiratory and Muscular Fitness, and
Flexibility in Adults.

The combination of frequency, intensity, and duration of chronic

exercise has been found to be effective for producing a training effect.
The interaction of these factors provide the overload stimulus.
The lower the stimulus the lower the training effect.
The greater the stimulus the greater the effect.
 FITT
The FITT Principle (or formula) is a great way of monitoring your
exercise program. The acronym FITT outlines the key components of an
effective exercise program, and the initials F, I, T, T, stand for: Frequency,
Intensity, Time and Type.

Frequency How many times per week

Intensity How heavy or hard: 60%/70%/80%

Time How Long: 15min / 30min/ 1hr
Type Which type of training
Training Activity Variables

Intensity of workout

Duration of Work Duration of recovery

(time taken)

Number Repetitions
 Continuous Training

Continuous training, also known

as continuous exercise, is any type of
physical training that involves activity without
rest intervals.

Continuous training can be performed at low,

moderate, or high exercise intensities, and is
often contrasted with interval training, often
called high-intensity interval training.
 Training To Improve 2.4km Run
Training 1
400m Sets
Do 400m laps at your fastest 2.4km lap time.Do a slow jog or walk for 1 to 2 minutes
and repeat. Start with 6 sets and gradually increase until you can perform 10. This
workout helps increase the fast-twitch muscles youll need to finish strong.

200m Alternates
Run 200m at a slightly faster pace than your fastest 2.4km lap time, then slow down
so that it takes you 10 seconds longer to complete the next 200m. Continue
alternating at this speed until you complete 8 laps.

Fast-Finish
Run the first 1.2km at a pace youd do on an easy run. For the second 1.2km, pick up
the pace by 10 seconds per lap. Once you get used to this, 2.4km will seem very,
very short.
 Training To Improve 2.4km Run
Training 2
400m Repetitions
Set a target to complete 6 sets. Go all out for every 400m set, and take a 1 to 1 rest
ratio in between each set to let your heart rate settle but not too much you go into
recovery mode. The idea is to run with depleted legs and continue pushing when the
going gets tough.

200m fartlek
Fartleks is Swedish for speed play, which means that you alternate between running
slow and fast. Run 200m at a fast and sustainable pace, transit to a 200m slow jog,
and then switch back to the fast 200s.

100m strides
Strides are as important as those long 400m repetitions. You can easily slot them in
after every 3km easy run, as this is a workout that simulates the last lap of the 2.4km
run. Put in 5 sets of 100m after your easy runs, and making sure to walk in between
these sets as this is an explosive workout meant to tire you out
 Fitness Testing

The aim of the fitness testing is to measure the

aerobic working capacity of the subject, to reveal
the health-threatening risk factors, and to detect the
positive and negative features of his/her life-style,
with the purpose of advising an individually tailored
exercise
 Purpose of Fitness Testing
Provides information about May identify any health
current fitness level and problems that could
allow comparison to other in manifest during exercise
the same age and gender

Allows you to develop an Motivates to adhere to

exercise program to fit your training regimen and retest
needs specifically based on to see own progress
the results
 Pre Testing Guidelines
Wear proper clothing for exercising Drink plenty of fluids over 24 hour
period before the test to ensure good
hydration

Avoid exercise or strenuous physical Get an adequate amount of sleep ( 6-

activity the day of the test 8 hours) the night before the test
 Types of Fitness Tests

Cooper Test
Tests VO2 max
12 min walk/ run
 Types of Fitness Tests

Beep Test
Measures endurance and aerobic energy
Maximal Test, for fit people.
20m shuttle run
Run to and from each cone according to recorded beeps
Interval between beeps get shorter = run faster
 Types of Fitness Tests
Step Test
Assesses your fitness level based on how quickly your heart
rate recovers after exercise.
The fitter you are, the quicker your heart rate will return to
normal after exercise.

Set the metronome to 96

beats per minute and make
sure you can hear the beat.
a 12-inch bench
Step on and off the bench
for 3 minutes straight while
keeping a consistent pace
 Purpose of Weight Training

Increase muscle mass

Reduce fat mass
Increase bone density, reduce risk
for Osteoporosis
Increase muscles strength, power,
endurance and size with enhanced
performance of everyday tasks
 Weight Training
A minimum of 1 set of 8-12 repetitions to near fatigue should be
completed by most participants

Studies have shown that better results can be obtained with 2 or 3 sets of
each exercise
 Weight Training

Breathing: inhale before lift, exhale as

you lift & complete the lift

Start from major muscles to smaller

muscle groups

Stretch between sets

 TYPES OF WEIGHT TRAINING

Isotonic - where there is constant tension

during the lift
Isometric - there is no change in muscle
length during the lift, static
Isokinetic - constant velocity (speed) in the
lift
 WEIGHT LOSS TRAINING
A Sample of 8 Week Training

Weeks 1-4
The beginning of this workout plan will focus on shedding fat, building lean muscle and
increasing your endurance.
Monday: Toning and Cardio
5 minute warm-up on cardiovascular equipment of your choice
10 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an
intensity level of 6. This should cause slightly labored breathing, but you are able to
maintain this pace for some time.
5 minute cool-down
3 sets of bicep curls
3 sets of tricep pulldowns with rope
3 sets of lateral pulldowns on cable machine
3 sets of front raises with dumbbells
Tuesday: Off
Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice

3 sets of plank exercises. Hold each for 30 to 60 seconds.

3 sets of crunches on a stability ball

3 sets of bicycle crunches

10 minutes of interval training on cardiovascular equipment of your choice

5 minute cool-down

Thursday: Off

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice

3 sets of lunges with dumbbells

3 sets of squats onto stability ball

3 sets of leg curls on machine

10 minutes jogging on the treadmill

5 minute cool-down

Saturday: 30 minutes of brisk walking

Sunday: Off
Weeks 5-8

For the next segment of this workout plan, expect to step up the cardiovascular training
and your strength training.

Monday: Toning and Cardio

5 minute warm-up on cardiovascular equipment of your choice
20 minutes of cardio workout. On a scale of 1 to 10 in perceived exertion, aim for an
intensity level of 7. This should cause labored breathing and a definite feeling of
fatigue.
5 minute cool-down
3 sets of bicep curls on cable machine
3 sets of incline dumbbell press
3 sets of tricep kickbacks on a bench
3 sets of lateral pulldowns on cable machine
3 sets of lateral raises with dumbbells
Tuesday: Off
Wednesday: Cardio and Core

5 minute warm-up on cardiovascular equipment of your choice

20 minutes of intervals: 90 seconds at a level 9 in perceived exertion
followed by 30 seconds at level 3 in perceived exertion. Repeat 10 times.
5 minute cool-down
3 sets of plank exercises. Hold each for 60 seconds
3 sets of side plank exercises. Switch sides to complete one set
3 sets of straight leg raises on a bench

Thursday: 20 minutes on cardiovascular equipment of your choice

Friday: Cardio and Lower Body

5 minute warm-up on cardiovascular equipment of your choice

10 minutes jogging on the treadmill
5 minute cool-down
3 sets of lunges with dumbbells
3 sets of squats with dumbbells
3 sets of seated calf raises with dumbbells
3 sets of side lunges with dumbbells

Saturday: 20 minutes on the stationary bike

Sunday: Off
 HPB Guidelines for Moderate Aerobic Training
The HPB PA Guidelines promote a culture of active living including lifestyle, aerobic and
strength activities which can be done at home, at work, during commuting and during
leisure time.

To achieve substantial health benefits, the minimum physical activity session should be
at least 10 minutes. The 10-minute sessions can be accumulated throughout the week
to achieve 150 minutes of moderate intensity, or 75 minutes of vigorous intensity
physical activity a week. (One minute of vigorous intensity physical activity = about two
minutes of moderate intensity physical activity).

A moderate intensity aerobic activity causes a noticeable increase in breathing and heart
rate. For instance, adults should still be able to talk but do not have enough breath to
sing while engaging in brisk walking at low-impact aerobics at 5-7 km/h, or dancing, etc.
A vigorous intensity aerobic activity causes a large increase in breathing and heart rate.

For instance, adults should still be able to say a few words but are not out of breath
while engaging in jogging, swimming, etc. (Please refer to HPB for details and examples
of moderate- and vigorous- aerobic physical activity.)
 INJURIES

Wound, an injury in which skin is torn, cut or punctured (an open wound),
or where blunt force trauma causes a contusion (a closed wound). In
pathology, it specifically refers to a sharp injury which damages the
dermis of the skin.
 TYPES OF INJURIES
Acute Injuries

Occur Suddenly
Associated with physical trauma
Bruise
Sprain , Strain
Broken bones
Lacerations
Concussion
 TYPES OF INJURIES

Overuse Injuries

Repetitive actions
Does not occur suddenly
Stress on musculoskeletal system
Gradual increase in pain
Shin splints
Worn cartilage
 TYPES OF INJURIES
Re-Injuries
Recurrence of an injury before or after it has healed
Can occur from an Acute or Overuse injury
SPORTS INJURIES
 Sport Injuries & Rehabilitation
Sports injuries can be broadly classified as either traumatic or overuse injuries.
Traumatic injuries are most common in contact sports such as soccer, rugby and
basketball because of the dynamic and high collision nature of these sports.

The most common traumatic sports injuries are knee and ankle ligament sprains, calf
and hamstring muscle strains, quadriceps muscle contusions (dead leg), Achilles tendon
injuries, fractures and dislocations. Sports injuries left untreated can lead to further more
complex and chronic complications down the line so it is important to seek help.

Sports injuries cause damage to the soft tissues which then release chemicals and
initiate an inflammatory response. Small blood vessels are damaged, producing
bleeding within the tissue. In the bodys normal reaction, a small blood clot is formed in
order to stop this bleeding and from this clot fibroblasts begin the healing process by
laying down scar tissue.
 Sport Injuries & Rehabilitation
The inflammatory stage is therefore the first phase of healing. However, too much of an
inflammatory response in the early stages can mean too much scar tissue is formed and
a return to sporting activity is delayed.

Physiotherapy treatments are intended to minimize the inflammatory phase of an injury,

so that the overall healing process is accelerated.

If too much scar tissue is laid down during healing, there is a loss of movement and
weakness which predisposes the athlete to future injury.

Physiotherapists use a range of manual techniques including deep transverse frictions,

dry needling and massage to break down excess scar tissue.

Along with a sports specific rehabilitation programme, Physiotherapy helps restore

normal movement and ensures a faster return to sport.
 REHABILITATIVE METHODS

Treatment depends on extent of

injury
Self care may be sufficient for mild
injuries (PRICE treatment)
Medical operation for muscle,
ligament tears
Cast for broken bones
Physiotherapy to enhance rate of
recovery
 P.R.I.C.E TREATMENT
Prevent or protect from further
aggravation
Rest or restrict movement of injured
area

Ice or apply cold pack over injured

area

Compressed bandages firmly but not tight

over the injured area

Elevate the injured part whenever

possible

Consult the doctor

In an emergency.

Asses the situation, identify number

of injured people, nature of
emergency

One party to identify risk to One party to call for help (ambulance)
oneself and wait to direct help to victim

Neutralize risk if possible then

approach injured party

If victim is unconscious, If victim is conscious,

check for breathing and keep him awake my
airway circulation talking to him
 In an emergency

Check for deadly

bleeding

Use cloth to
compress bleed or Check for shock
tie and tourniquet
 WAYS TO SEEK MEDICAL HELP
Ask your teachers for advice Go to the nearest Polyclinic or GP

If aliment is serious, go to nearest Remember to inform your parent or

Accident & Emergency ward or call for guardian
an ambulance (995)
 GAMES OFFICIATING
Referees, Umpires
Can be one or more
Enforce rules of the game
Maintain order of the game

Time Keeper
Keep track of time (injury time, added time)

Scorer
Keep track of score, scorer and assists

Games officials
Crowd control, Registration, Convenor
 RESOURCES NEEDED

Manpower
Minimum required officials
Can Organizer be referee as
well?
Budget
Prizes
First Aid
Referee allowance
Location rental
Equipment to buy
 RESOURCES NEEDED
Location
Availability
Wet weather plan
Equipment
Safe to use
According to official size, weight, type
Logistical Support
Transport equipment needed to venue
Sound system
Scoring system
Others
First Aid
Promotion of event
 TOURNAMENT FORMATS

PLAY OFFS (Single knockout)

 TOURNAMENT FORMATS

DOUBLE KNOCKOUT
 TOURNAMENT FORMATS
ROUND ROBIN
COMMON TERMS IN
TOURNAMENT ORGANISATION
Wild Card - a team that qualifies for the championship
playoffs without winning their specific subdivision

Bye - allowing a player or team to advance to the next

round of a single-elimination tournament without winning

Forfeits - used to end the game before its finished by

regular means
 MAP READING
MAP READING

Map reading - is the act of interpreting or

understanding the geographic information
portrayed on a map.

By map reading, the reader should be

able to develop a mental map of the real-
world information by processing the
symbolized information shown on the map.
 MAP READING
5 Basic Colours
Blue
Water features (lakes, ponds, streams, sea)
Black
Man made objects or rock features (roads, trail, cliff)
White
Open woods
Green
Thick vegetation (dark green)
Thin vegetation (light green)
Yellow
Open land
Brown
Land features (earth banks or contours)
BASIC MAPS
 TOPOGRAPHIC MAPS
Used recreationally for Orienteering & Hiking
Detailed & accurate graphic representation of
cultural and natural features
Has contour lines or colour coding to depict
terrain of land/ sea area
 CONTOUR LINES

Used to denote elevation or depth on

maps
Numerous contour lines close to one
another show hilly or mountainous
terrain
Fewer contour lines further apart
indicate gentler slopes
Can you match the contours on the left
to the terrain on the right?
 THE COMPASS
Navigational instrument
Determine direction of Earths magnetic poles
Magnetically sensitive towards Earths
magnetic north
4 Cardinal points
North
South
East
West
4 Inter-Cardinal points
Northwest
North south
Southeast
Southwest
 PARTS OF A COMPASS
Base plate
to mount the compass

Housing
contains the magnetic needle & has points of the compass printed
on a circular rotating bezel

Compass needle
red end should always point north

Orienting lines
fixed within compass housing, aligned to north on the housing

Orienting arrow
within compass housing, aligned to north on housing

Index pointer
an extension of direction of travel arrow, marks the bearing you set
by rotating the compass housing

Scale
to measure distances on maps
 WHEN GOING FOR A HIKE.

A map of the area & map case to protect your map from bad weather.
A compass with a base plate the longer the better; shorter ones may
frustrate you when orientating the map and a circular, rotating housing.
A pencil, in case you decide to plan and orientate a new route.
A watch
Food and water
Check the weather forecast in advance. This will allow you to plan for changes
in weather patterns
 ADVENTURE EXPERIENTIAL ACTIVITY
RISK ASSESSMENTS

Objective evaluation of risk in which

assumptions and uncertainties are clearly
considered and presented.

Reduce potential risks

Identifying all the risks involved in the

planned activity
Prepare measures for the risks involved
 RISK ASSESSMENTS

Identifying risks
To deal with risk in an activity, you must first identify the hazards. Having
identified the hazards, you must then identify the causal factors which lead
to those risks becoming a reality. Causal factors are dangers, and can be
grouped into three key areas: people, equipment and environment. Some of
the factors in these three areas which you as a leader need to consider
include:
Peopleskills, knowledge, level of confidence, fitness, moods, fears,
tiredness, experience.
Equipmentclothing, tents, skis, communication devices, ropes, vehicles.
Environmentweather, terrain, remoteness, snow conditions, shelter.
 Origin of Ancient Olympic

To the Greeks, it was important to root

the Olympic Games in mythology. During
the time of the ancient games their
origins were attributed to the gods, and
competing legends persisted as to who
actually was responsible for the genesis
of the games.

These origin traditions have become

nearly impossible to untangle, yet a
chronology and patterns have arisen that
help people understand the story behind
the games.
 Origin of Ancient Olympic
They were held in honour of Zeus, and the Greeks gave them a mythological origin.
The first Olympics is traditionally dated to 776 BC. ...

The statue of Zeus at Olympia was counted as one of the seven wonders of
the ancient world.

WHY DID THE ANCIENT OLYMPICS END? The Romans invaded Olympia in 85 BC. The Games
continued under Roman rule, but were disrupted by a Germanic invasion around AD 300.

The Games became part of a pagan festival until the Christian emperor Theodosius I ordered the
closure of all pagan events in 393.

Although the ancient Games were staged in Olympia, Greece, from 776 BC through 393 AD, it
took 1503 years for the Olympics to return.

The first modern Olympics were held in Athens, Greece, in 1896. The man responsible for its
rebirth was a Frenchman named Baron Pierre de Coubertin, who presented the idea in 1894.
 OLYMPIC GAMES

The modern Olympic Games or Olympics

are OLYMPIC
leading VALUES & THEMES
international sporting events
featuring summer and winter sports
competitions in which thousands of athletes
from around the world participate in a variety
of competitions.
 OLYMPIC VALUES
The Olympic Motto:

Citius, Altius, Fortius, which is Latin for

"Swifter, Higher, Stronger
The motto was proposed by Pierre de
Coubertin on the creation of the International
Olympic Committee in 1894.
 OLYMPISM
Use sport to promote balanced development of
people as a step in building a peaceful society that
places a high value on human dignity

Respect for universal human ethics

Tolerance
Generosity
Unity
Friendship
Non discrimination
Respect for others
Types of Olympic Games

Summer Olympics
Winter Olympics
(youth Olympics)

Paralympics Special Olympics

 OLYMPIC RINGS
Five rings represent the continents athletes come from to compete
Colours of each ring and the white background represents having at
least one colour of any nations flag
 OLYMPIC Values
Friendship
Excellence
Respect
Summer Olympics
Incorporating Values in Daily Sports
 ADVANTAGES OF SWIMMING & RUNNING

Running
Improve Your Health- can raise your levels of good cholesterol, increase
lung function and use, boost your immune system and lower your risk of
developing blood clots.
Prevent Disease- lower your risk of breast cancer, stroke, high blood
pressure, osteoporosis, heart attack etc.
Lose Weight- burn off extra calories and that it is the second most effective
exercise in terms of calories burned per minute, following only after cross
country skiing.
Boost Your Confidence- noticeable boost to your confidence and self-
esteem. By setting and achieving goals,
Relieve Stress- reduce health and mood problems and reduce your chances
of developing tension headaches.
Eliminate Depression- can leave you feeling more energized, more focused,
and better able to enjoy all that life has to offer.
 ADVANTAGES OF SWIMMING & RUNNING

Swimming
Swimming is a great workout because you need to move your whole body
against the resistance of the water.

Swimming is a good all-round activity because it:

keeps your heart rate up but takes some of the impact stress off your body
builds endurance, muscle strength and cardiovascular fitness
helps maintain a healthy weight, healthy heart and lungs
tones muscles and builds strength
provides an all-over body workout, as nearly all of your muscles are used
during swimming.
 SIMPLE RESCUE TECHNIQUES

Swimming
Drowning can happen any time and surprisingly even in shallow water. Knowing what you are required
to do to rescue a drowning person safely helps save lives.
Dial 995
Call the rescue emergency number, can also scream to attract the attraction of people who can join to
assist in rescuing the victim.
Reach
quite risky and a lot of care should be taken. You should ensure that you are in a safe position and
cannot be pulled in by the victim; lying flat on the floor and stretch your hand towards the victim or
use objects.
Throw
Most of the swimming areas have safety rings that are attached to a long rope. Throw the ring towards
the victim and ask him/her to grab it then pull it towards the shore.
After the rescue
Give first aid to the victim immediately after rescuing him or her. Feel for the pulse on the neck side or
the wrist, if he is still breathing feel for the air coming through the nose and ensure it is open.
 SIMPLE RESCUE TECHNIQUES

Swimming

Get Help. Notify a lifeguard, if one is close. ...

Move the Person. Take the person out of the water.
Check for Breathing. Place your ear next to the person's mouth and
nose. ...
If the Person is Not Breathing, Check Pulse. ...
If There is No Pulse, Start CPR. ...
Repeat if Person Is Still Not Breathing until ambulance arrive.
THE END