1. From Yesterdays Note Basic Injury Treatment
P.I.E.R. – in order of importance
It was R.I.C.E
P – Pressure, wrap injured areas to prevent swelling which causes stiffness and pain.
I – ICE, Ice helps to reduce swelling and aids in faster recovery.
NOTE: NEVER Ice in the middle of a game. You will get even more injured.
E – Elevation, Keep injured area above heart level to reduce swelling.
R – Rest, Stop exercising, stay off the injured area.

2. Applying Ice Never apply ice directly to an injury – Frostbite.
Ice for minutes at a time with a break before icing again.
Repeat the Icing cycle 3-4 times.

3. Questions: Homework and MSIP
List 3 reasons why it is important to warm up.
Why would warm-ups and cool-downs have such large variances in times? Are all workouts the same intensity?
Why is it important to vary your workout?
What are two signs you may have over trained?
In your experience, what part of PIER did you find to reduce the most amount of swelling when you have been injured?

4. Types of exercise and energy systems
Lesson 4
August 27th, 2010

5. Types of exercise and energy systems
Exercise is divided into different subcategories based on the primary system used for energy.
Aerobic Exercise
Anaerobic Exercise

6. 1. Aerobic Exercise
Physical activity that increases the supply of oxygen to the muscles, and that can be continued for a period of time without resting.
Most important type of exercise
Aerobic exercises usually increase heart rate and breathing, and are usually longer than 10 minutes duration.
Aerobic exercise uses oxygen to release energy from fat and carbohydrate storage.

7. 1. Aerobic Exercise Aerobic training will...
Lower heart rate, increase stroke volume
Helps circulatory and respiratory system stay healthy
Control weight
Reduce risk of type 2 diabetes
Reduce the risk of colon and breast cancer.
increase chances of living longer and lowering the risk of premature death
Increase VO2 max
All Fitness programs should include some type of aerobic exercise no matter what the fitness goal is.

8. Types of Aerobic exercise
Walking (brisk pace)
Low impact on joints
Can add weights to make it more difficult
Great way to start an exercise program
Running
Burns calories more calories faster than walking
Increases lung capacity
Increase red blood cell count
Increases number of mitochondria
Increase the number of blood vessels

9. Types of Aerobic exercise
Swimming
Works arms, legs and torso
Very low impact, any age can do it
Team sports
Same benefits as other aerobic exercise + social interaction.

10. 2. Anaerobic Exercise
Physical activity that increases speed and muscular strength, and that cannot be continued for a few minutes without stopping.
Demands large amounts of energy that cannot be supplied by aerobic energy conversion.
Does not directly benefit the respiratory system
Lower percentage of energy comes from fat

11. Anaerobic Exercise Improves Examples Speed Muscular strength
Can increase VO2 max but without the beneficial health gains.
Examples
Weight lifting
Sprinting
40 second shift in hockey

12. Questions
From your own experience. How does rapid breathing during aerobic activity differ from that which results from anaerobic activity? Is it less or more noticeable?
2. Which kind of exercise do you prefer? Aerobic or Anaerobic? Why
3. Name an activity or sport that you play. Is it aerobic, anaerobic or both?