1. Health and physical activity

What is Health? (pag 8) The WHO (World Health Organization) defines health as complete wellness. This includes physical, mental and social well-being.

Factors Affecting Your Health Positive: - Exercise - Proper nutrition - Hygiene - Rest/relaxation - Healthy weight - Good posture - Medical care

Factors Affecting Your Health Negative: - Sedentary life style - Bad nutrition - Lack of hygiene - Overweight/obesity - Lack of sleep/stress - Drugs/tabacco/alcohol

Exercise Safety (pag 13) Have a physical exam prior to any new exercise activity Listen to and follow the instructions of your P.E. teacher Do not eat within 2-3 hours before exercising Always warm-up before exercising Practice other physical activities in addition to P. E. class Do not perform exercises that are not recommended for your age group, such as heavy weight lifting Rest between exercises as needed Wear appropriate clothing Wear comfortable/flexible shoes Tie your shoelaces as directed Drink plenty of fluids during and after exercising Cool-down after exercising

Good Balance (pag 17) Use proper techniques when lifting objects Push objects correctly Correct sitting position Walk with good posture

Care of the Back (pag 18) Wear your backpack with the weight equally divided on both shoulders Sit down with your back straight and rested on the back of the chair Do not carry heavy objects Exercise abdominal/lumbars muscles Do not sleep on a very soft mattress

2. Warming-up

What is Warming-up? (pag 24) Warming up is a set of sequencial and progressive exercises, involving all the muscles and joints with the goal of preparing the body for exercise, so the body can perform adequately and avoid injury.

What is the Proper Way to Warm-up? (pag 25) Orderly and sequencially (i.e. from feet to head) Progresively (from low-intensity to high intensity exercises) Complete (physical/mental) Adapted to the type of exercise activity It should raise your heart rate, your respiration and the temperature of your muscles. It should last between 10 and 15 minutes

What are the Steps of Warming-up? (pag 26) 1. Running at an easy pace, alternating with exercises such as: knees high, heels to your buttocks, touching the ground, running sideways, running backwards, running while circling arms forward/backward

2. Joint motion

3. stretching your muscles

4. high-intensity exercises

3. Improving Your Physical Fitness (pag 32)

A Person in Good Physical Condition (pag 34) : Experiences less fatigue while exercising Has stronger and more flexible muscles Has less injuries/illnesses/stress

Factors Affecting Physical Condition (pag 35) Genes (hereditary) Age Gender Physical training Health habits

Positive Health Habits (pag 36) Eating a balanced diet Warming-up before exercising Getting plenty of sleep/rest Avoiding alcohol, tabacco, etc Proper exercise clothing/shoes Proper hygiene to prevent infections Proper posture while sitting, walking, etc

Physical Capabilities (pag 37) Endurance Speed Strength Flexibility

ENDURANCE The capability of performing an exercise for a long period of time

FLEXIBILITY The capability of stretching our muscles and joints. Flexibility is the range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life. It depends on two factors: the mobility of the joints and the elasticity of the muscles. The more mobile your joints are, the more elastic the muscles are and the more flexible you will be.

SPEED How fast you can move

STRENGTH The capability to lift or move large amounts of weight

Endurance Training (pag 40) Most important factor in your age group (along with flexibility) Your breathing rate must be moderated You should be tired but not exausted Your heart rate should not be higher than 170-180 b/m

Endurance Exercises (pag 41) Mountain Biking Long-distance running/swimming Team sports (basketball, football, etc)

Flexibility Training (pag 42) Declines with age unless we continue training Women are more flexible than men Should be performed after your exercise session

Flexibility Exercises Gymnastics Martial Arts Dance

Strength Training (pag 44) Pre-teens should perform strength training with moderation As a general rule, boys are stronger than girls Remember to stretch after performing strength training to prevent sore muscles

Sports of strength Rugby Judo Weight Lifting Throwing: Javeline, discus, hammer. American Football

Excercises to Develop Strength Abs, sit ups Push ups Jumps Wrestling

Speed Training (pag 46) We develop speed and strength simultaneously Short/intense exercises Sports such as: Fencing, relay racing, long jump, short distance swimming (50 mts) Exercises such as: