Notes, summaries, assignments, exams, and exercises for Sport and physical education for Secondary education

Defining Physical Activity by Professional Role

For professionals in school education, the concept of physical activity is specific, incorporating technological purpose and various restrictions.

Physical Activity for School Education Professionals

For Teachers (Under 12 Years)

• Restriction 5: Subject: Under 12 years.
• Restriction 6: Purpose: Education.
• Restriction 7: Surroundings: School.
• Restriction 8: Intensity: Moderate to vigorous.

For Secondary Teachers (12 to 18 Years)

• Restriction 5: Subject: 12 to 18 years.
• Restriction 6: Purpose: Education.
• Restriction 7: Surroundings: Secondary education centers.
• Restriction 8: Intensity: Moderate to vigorous.

Physical education should provide a generic set of athletic skills. Students seek experience in a certain...

Understanding Physical Flexibility

Types of Flexibility

• Dynamic: Involves specific movements to achieve a greater, desired range of motion.
• Static: Holding positions with slow, gradual changes according to one's physical possibilities.
• Passive: Flexibility achieved with the help of a partner or an instrument.
• Active: The athlete is solely responsible for achieving and holding the positions.

Stretching Techniques

Stretching involves progressively lengthening muscles to make them more elastic, typically for a duration of 10-30 minutes.

Methods for Building Strength

Strength can be developed through various methods, including bodyweight exercises, partner exercises, multi-hops, multi-throws, and weight training.

Categories of Sports and Recreation

Leisure

Developing Motor Skills

Rolling, Crawling, and Creeping:

• Spins about its longitudinal axis is one more automated motor pattern at 6 months.
• Creeping usually occurs around 5 months.
• From 6 to 8 months, infants are capable of creeping effectively.
• Crawling starts around 8 to 10 months.

Walking:

• The first steps are a constant search for equilibrium and stability.
• Standing upright at 12 months and starting to walk around 14/15 months; there is great variability in their first steps from 9 to 18 months, depending on development.

Running:

• The first actions similar to running appear as an uncontrolled gait around 18/20 months.
• By age 5, children can run with some ease.

Jumping:

• After an acceptable performance level in gait, around age 4, jumping becomes possible

Sports Hygiene and Warm-up Phases

Sports hygiene consists of a series of habits that help us make the most of physical exercise and protect us against possible injuries.

Warm-up Phases

• Part 1: General exercises (dynamic movements performed smoothly to mobilize all parts of the body).
• Part 2: Flexibility exercises (localized exercises, usually involving stretching).
• Part 3: Specific exercises for sport (actions similar to those performed in the sport played later).

The Importance of Posture

Posture is the position in which the human body is maintained regularly. It must maintain a constant battle against an "external enemy": gravity. The human body must overcome this to keep the body position in balance.

Often, incorrect postures can apparently look...

Locomotor System

Bones

The skeletal system consists of 200 bones.

• Long Bones: Femur, ulna, radius
• Short Bones: Vertebrae, phalanges
• Flat Bones: Shoulder blade, skull bones, pelvis
• Irregular Bones: Facial bones

Composition of Bones

Mineralized connective tissue

• Cells (2%):
  • Osteocytes: Mature cells
  • Osteoclasts: Destroy tissue
  • Osteoblasts: Create tissue
• Fibers (95%): Tropocollagen
• Fundamental Substance (3%): H₂O

Structure of Bones

• Compact Bone Tissue: In diaphysis (long bones) and flat outer layers
  • Osteons: Small vessels that make up the bone
  • Yellow Marrow: Consisting of fat, feeds the cells

Functions of Bones

• Support the body
• Protect vital organs
• Facilitate movement with joints and muscles
• Store minerals
• Manufacture red blood cells

Joints

• Synarthrosis: Fixed, no movement,

My name is Oliver, and today I’m going to talk about something I am very passionate about: swimming, but more specifically, how to swim faster. If you swim competitively or just enjoy the sport, understanding the science and strategies behind speed can transform your performance.

Swimming fast isn’t just about physical strength. It’s about improving small details that, combined, create a powerful result. There are four strokes in swimming: freestyle, butterfly, backstroke, and breaststroke. Today we are going to focus on freestyle and we’ll explain four key elements in swimming: the start, the underwater phase, the turns, and the technique.

The Four Pillars of Freestyle Performance

1. The Start: Gaining the Initial Edge

The start is your...

The Importance of Warming Up

A warm-up is known as the sequential and progressive exercises performed before the main activity to prepare the body for the physical activity the person is going to do.

Why is it so important to warm up?

• To avoid injuries
• To prepare the body and the mind for more intense physical activity

Physiological and Psychological Effects

• Cardiovascular System: It activates the cardiovascular system by increasing the heart rate (pulse); heartbeats become more powerful.
• Breathing System: It makes you breathe faster and deeper.
• Muscular System: It activates the muscular system and raises the temperature, which allows the muscles to work faster and more effectively.
• Neural System: It activates the neural system, leading to better coordination,

1. What are the benefits of physical activity?

• Improves respiratory capacity.
• Strengthens muscles, bones, and joints.
• Enhances nervous system function.
• Improves overall physical condition.
• Facilitates social connections.

2. What happens when you don’t sleep well?

• Quality of life declines.
• Productivity is reduced.
• Increased risk of physical and psychological damage.
• Reduced attention and awareness.

3. How many hours of sleep are needed daily?

7 hours.

4. Three tips for better sleep

• Physical activity: Getting tired makes it easier to fall asleep.
• Positive mindset: Focus on positive thoughts and let go of negativity.
• Environment: Sleep in total darkness.

5. Which foods are rich in carbohydrates?

Cereals, bread, sugar, vegetables, and fruit.

6. Which high-protein

Understanding Kyphosis

Kyphosis (from Greek κύφος, "convex," and the suffix -osis, indicating "state" or "process") refers to a condition where the spine exhibits an excessive outward curvature, often leading to a loss of its natural inward curves in affected segments. This condition causes a visible tilt in the back, often perceived as poor posture.

The symptoms of kyphosis that may or may not occur, depending on the type and extent of the deformity, include back pain, fatigue, a visibly curved back, shortness of breath, discomfort, and even death (in extremely severe and rare cases).

Types of Kyphosis

There are many types of kyphosis, including:

• Postural Kyphosis

  This is the most common type, usually attributed to poor posture. It represents

Muscular Endurance and Joint Flexibility

Resistance: Building Long-Term Effort Capacity

Resistance is the ability to make long-term efforts over time to avoid the appearance of fatigue. According to the means of obtaining energy, there are two types:

• Anaerobic: Occurs without a sufficient supply of oxygen.
• Aerobic: Occurs when there is a sufficient oxygen supply.

Anaerobic Endurance Subtypes

Anaerobic endurance is divided into two types:

• Alactic: The energy is obtained through phosphocreatine in the muscles. The duration is 0–10 seconds, and physical stresses are highest (95%–100%).
• Lactic: The procurement of energy is through carbohydrates. The duration is 10 seconds to 2 minutes. Efforts generate 80%–90% lactic acid.

Resistance Training Methods

There...