1. 1. Health and physical activity

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

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

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

5. 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

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

7. 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

8. 2. Warming-up

9. 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.

10. 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

11. 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

13. 2. Joint motion

14. 3. stretching your muscles

15. 4. high-intensity exercises

16. 3. Improving Your Physical Fitness (pag 32)

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

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

19. 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

20. Physical Capabilities (pag 37)
Endurance
Speed
Strength
Flexibility

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

22. 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.

23. SPEED
How fast you can move

24. STRENGTH
The capability to lift or move large amounts of weight

25. 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 b/m

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

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

28. Flexibility Exercises
Gymnastics
Martial Arts
Dance

29. 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

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

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

32. 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: