Grade 7 Life Skills: Physical Education Term 4

Transcription

1 Grade 7 Life Skills: Physical Education Term 4 1 Contents Sport Worksheet... 2 Swimming... 3 Safety rules for children to follow at the pool... 3 Attributes of a good swimmer... 3 Warming up and Cooling Down... 4 Dynamic stretches... 4 Static stretches... 5 Checking your pulse and heart rate... 6 Worksheet 1: Exercise - check your pulse... 6 How to take your pulse... 7 Skills development activities... 8 Locomotion Skills... 8 Balance Skills... 9 Manipulation Skills... 10

2 2 Sport Worksheet

3 3 Swimming Safety rules for children to follow at the pool The following tips should be clearly communicated to children: No running around the pool (otherwise they might slip and fall) No unsupervised jumping or diving in the pool (otherwise they might jump on top of someone else) No pushing others in the pool (otherwise they might fall on top of each other or one of them might not know how to swim) No pushing others under water. Attributes of a good swimmer A good swimmer has skills that include: Body control Agility Strength Endurance Patience

4 4 Focus Speed Co-ordinaton Explosive power for acceleration Warming up and Cooling Down Stretching is a good way to get your muscles warmed up and ready for action. It is also a good way to relax your muscles and cool down after exercise. There are two types of stretching. One is static stretching, where the person tries to stretch as far as possible and then hold the position for a particular time period. The other is dynamic stretching, which involves movement. Dynamic stretches You can use any of the dynamic stretches below in your warm up and cool down sessions. Stretching exercise 1 Stand with feet shoulder-width apart and swing the arms to the front hugging yourself as tightly as possible. Then, swing them back trying to touch your fingers behind your back. Elbows should be straight but not locked. Complete 15 swings in each direction.

5 5 Stretching exercise 2 Stand with feet shoulder-width apart and swing the one arm up above the head, as far back as possible, while swinging the opposite arm down as far as possible. Elbows should be straight but not locked. Complete 15 arm swings in each direction. This stretch can also be done by swinging both arms together. Stretching exercise 3 Stand with feet shoulder-width apart and rotate the arms in big circles in a forward direction. The arms alternate positions so as one arm is up the other arm is down. Do this stretch while keeping the back straight and locked, or allow rotation through the back, hips, knees and ankles. Complete 15 circles. Static stretches You can use any of the static stretches below in your cool down sessions. Each stretch should be held for 20 seconds. Repeat them twice on each side only stretch to the point of pulling, not to the point of pain.

6 6 Checking your pulse and heart rate Worksheet 1: Exercise - check your pulse Your heart is a pump which pumps blood out around your body through your arteries. You can feel the blood pumping where the arteries are close to your skin. These are your pulse points, and if you feel gently with your fingertips you can count how fast your heart is beating. The idea of aerobic (air-oh-bik) exercise is to get your heart pumping faster, which will exercise and strengthen your heart. Learn how to take your pulse, and you will be able to see how well you are doing in your aerobic exercises.

7 7 How to take your pulse You can find your pulse in several places. Here are two of the easiest places to find it. To find your pulse in your neck. put three fingers of your left hand onto your Adam's apple in your throat (that's the bit that sticks out and goes up and down when you swallow.) Feel gently to the side of it, and you will find your pulse beating (you can feel it going up and down). To find your pulse in your wrist, hold your hand in front of you. Stick your thumb up in the air and turn the palm towards you. With the first two fingers of your other hand, stroke from the top of your thumb down the side until your fingers reach your wrist. Let your fingers slide downwards onto the inside of your wrist, and gently feel for your pulse. When you have found a steady beat, count how many beats in 15 seconds (use a watch or clock with a second hand). Times your score by 4, and that will tell you your pulse rate per minute. To see how well you are exercising, you need to: Take your pulse before you start - this is your 'starting pulse'. Take your pulse after you have been doing high level exercise. You should be aiming for over 150 beats a minute (if you are well). Aim to keep it at the higher rate for 15 minutes. Take your pulse when you have finished your cooling down exercises. It should be the same as, or a bit lower than your starting pulse.

8 To really improve your stamina and endurance, you should do minutes of aerobic exercise at least three times a week. 8 Don't forget to do your warm up and stretching exercises before starting high energy exercise. You will notice that your recovery time (how quickly your pulse gets back to normal) gets shorter the fitter you get. What was my heart rate before exercising: What was my heart rate during exercise: What was my heart rate after cooling down: Locomotion Skills Skills development activities

9 9 Balance Skills

10 10 Manipulation Skills