Heart Health
What are the types of Heart Rate?
Resting HR
Ambient HR
Active/Target HR
Recovery HR
WHAT IS THE RELATIONSHIP BETWEEN HEART RATE AND CARDIOVASCULAR HEALTH?
When you have good cardiovascular fitness (also called cardiorespiratory fitness) your heart rate is low because your heart is strong and it doesn’t have to pump as often to supply blood and oxygen to your muscles and the rest of your body. If you are not fit, your heart rate is high because your heart has to pump more often to get the blood to your muscles and the rest of your body. A strong heart will pump more blood in one beat than a weak heart.
What is heat illness?
A heat illness is when your body temperature raises to dangerous levels.
HEALTH RELATED COMPONENTS OF FITNESS (5)
Cardiovascular Endurance: Swimming, jogging, biking, walking
Muscular Strength: Push-ups, Curl-ups, lifting heavy weights
Muscular Endurance: Push-ups, Curl-ups, lifting light weights
Flexibility: Stretching
Body Composition: Jogging (to burn fat) and lifting weights (to build muscle)
What is the F.I.T.T. formula and how do we use it?
Frequency, Intensity, Time, Type
We apply the formula to exercise.
AMBIENT HEART RATE
The heart rate throughout the day (not exercising).
WELLNESS VS. WELL-BEING
WELLNESS: State of actually being Phyisically fit and in shape. Can be measured.
WELLBEING: State of FEELING: Comfortable, happy, healthy
Wellness IMPROVES Well-being
What are different types of heat illness (3)
HEAT CRAMPS
HEAT STROKE
HEAT EXHAUSTION
SKILL RELATED COMPONENTS OF FITNESS (6)
1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction Time
6. Speed
According to the principle of overload, a person must work (load) the body in a higher manner than normal in order to improve fitness.
RECOVERY
HEART RATE/
RECOVERY PHASE
The HR after you finish exercising.
Give an example of BAD sportsmanship. (Keep it appropriate)
Taunting, swearing, and berating or putting down players and officials
How do you prevent heat illness?
You can prevent heat illnesses by wearing light color clothing, wearing light clothing (shorts andt-shirt), trying to work out when the weather is cooler, wearing sunscreen, limiting time in the heat and trying tostay cool, and preventing dehydration by drinking water and other fluids (such as sports drinks).
Define AGILITY
Ability to change directions quickly
EX: Juking
Define Progression (as it pertains to exercise)
Start slowly and gradually increase the amount of exercise and keep overloading.
WHAT IS THE RELATIONSHIP BETWEEN HEART RATE AND RECOVERY TIME?
When the HR stays up for a long time after exercising hard, it tells you that you are not in that good of shape. When the HR goes back
down faster after exercise, it tells you that you are in better shape. A heart that is healthy will recover at a quicker rate than one that is not healthy or is not accustomed to regular exercise.
What is the role of referees and umpires and why are they important?
They enforce the rules by making sure everyone follows the rules, award points, and apply consequences for not following the rules.
It's important because rules keep players and spectators safe.
Symptoms of Heat Exhaustion
Symptoms include heavy sweating, rapid breathing and a fast, WEAK pulse.
Define POWER
Speed and Strength Together
EX: Jumping/ Throwing
Define Specificity (as it pertains to exercise)
This principle involves training specific body parts to achieve specific results. For example if you want stronger abs, you must do sit-ups, and for a stronger back and shoulders you must do push-ups. Or training in a specific way to achieve specific results. For example, if you want bigger muscles, you must lift weights, and if you want to be able to run longer, you must practice by running.
WHAT ACTIVITIES ACHIEVE TARGET HEART RATE?EXAMPLE AND NON-EXAMPLE
Cardiovascular Endurance activities such as swimming, jogging,running, biking, skiing, etc.
Cardiovascular activities are more efficient to achieve target heart rate.
NON-Example: Muscular Strength or Muscular Endurance activities such as lifting weights.
For SPORTSMANSHIP, What is F.I.R.H. stand for?
Fairness (rules/situations apply to everyone equally)
Integrity (behave morally right)
Respect (show due regard for the ability, wishes, rights, feelings and traditions of others)
Honesty (be sincere/truthful, do not try to deceive anyone)
Symptom of Heat Stroke
Symptoms include dry skin, rapid, STRONG pulse and dizziness.
Give an example of a COORDINATION activity.
What is the Number of Players in the following Sports:
Football
Soccer
Softball
Team handball
Volleyball
Basketball = 5
Floor Hockey = 6
Football = 11
Soccer = 11
Softball = 10
Team handball = 7
Volleyball = 6