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rules, observation and analysis

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P.E Course work Name: Mbeh Tanji Form: 10E Teacher: Ms Rosa Rules Observation and analysis Evaluation PEP Leadership Rules: * Always warm up and stretch before exercise. * Keep hydrated (lots of water). * Behave appropriately to prevent accidents. * Follow the rules of the sport. * Dress appropriately. * Have good sportsmanship.(No bad attitudes) Warm up: There are 3 stages to a complete warm up: * Pulse raiser * Mobilisation * Stretch (Static or Dynamic) The reasons why we do a warm up is because: * It stretches out our muscles. * It warms up our body by increasing the movement of blood through your tissues, making the muscles more supple * It prepares us to perform at the best of our ability. * It reduces injury. * It increases delivery of oxygen and nutrients to your muscles by increasing the blood flow to them. * A warm up gets us ready for the activity we are doing. Cool down: After we are done from our activity we cool down. ...read more.


Activities such as running, jogging, road marching, bicycling, swimming, cross-country skiing, rowing, stair climbing, and jumping rope place an extra demand on the cardiovascular and respiratory systems. During exercise, these systems attempt to supply oxygen to the working muscles. Most of this oxygen is used to produce energy for muscular contraction. Aerobic exercise: Aerobic exercise is in fact the same as cardiovascular exercise and refers to the use of oxygen in the process to create energy for the muscles being exercised. Aerobic exercise is usually done in a time limit of 1 minute minimum and 1 hour maximum. Examples of aerobic exercise include: Badminton, Football and swimming. Anaerobic exercise: Anaerobic exercise is exercise that does not use oxygen. Anaerobic exercise usually lasts for a maximum of 25 seconds. Anaerobic exercise means lots of lactic acid is being formed within the body. Examples of anaerobic exercise include: Sprinting. There are 3 main types of cardiovascular exercise: Interval, continuous and farklet. Interval training: Interval training is exercise with several periods of rest. ...read more.


Circuit training: Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession. The range of stations includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises. Each person should complete the activity in one station before they proceed to the next station. They then continue until they have passed through all stations as required, or until a certain time requirement has been met. A general circuit is when you are doing different sports such as: 1 min skipping, 1 min hula hoop, 1 min kick ups. A specific circuit is when the circuit is designed around one sport such as Basketball: 1 min shooting, 1 min dribbling, 1 min passing. A circuit is usually set out in a circular shape. A reason for this is because it makes it easier to move from one station to another. Also so the coach can easily see what is happening. ...read more.

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