Grade 11

Physical education
Term 1
 Keywords:
Intensity: Intensity means how hard you should exercise to improve your cardiovascular endurance.

Physical fitness: The ability to perform physical activities vigorously, with energy left for other tasks.

Cardiorespiratory endurance: The ability of the body to perform exercises using large muscle groups over an
extended amount of time at different intensity levels.

Muscular endurance and strength: The ability of the muscles in the body to perform the most amount of work with the
least effort over an extended amount of time.

Flexibility: The ability of the body’s joints and muscles to perform a full range of movements without being damaged.

Body composition: The proportions of fat, muscle, and bone in the body.
Safety in physical fitness activities
The biggest part of exercise safety is prevention. You can prevent accidents, injuries, and
illness.

Know when to rest, how to take care of your body, when to stop exercising, and how to do
exercises carefully so you don’t hurt yourself.
 Warm-up and cool-down:
Always warm up before you do physical exercise. You can hurt yourself if you start your fitness
exercises before your body is properly warmed up.

Examples of light cardiovascular activities to warm up your muscles:

·Slow jogging
·Fast walking
·Jumping jacks

Always cool down. You can cool down if you slow down your movements by, for example, walking
around the exercise area, or stretching all the muscles you used.
Spacing during activities:
Leave enough space between you and other learners so you can swing your arms without touching them.

Clothing:
Wear cool, loose clothing that fits comfortably.
Your clothes must not be tight around your body.
Avoid wearing plastic clothes, as your skin will not be able to breathe, and release sweat
properly. You may get very thirsty and far too hot.

Footwear:
Avoid wearing sandals, slip-slops, and high-heeled shoes.
Always tie your laces firmly.
Wear comfortable takkies or trainers. They should give you a good grip on the ground and allow for free movement.
Always wear socks to help prevent blisters.
If you are doing your exercises indoors or on a patch of grass where there are no sharp stones or broken glass, you may go barefoot.
Never do exercises only in socks, as you can easily slip and fall.
 Drink enough water:
Drinking water while exercising is important:
·Drink enough water before, during, and after your physical exercise.
·Drink about one cup of water for every 10-15 minutes of exercise.

Use sun protection:

Always protect yourself from the sun when you go outdoors:
·Wear a hat or cap if you are going to be outside in the sun for a long period.
·Use sunblock if you have a sensitive skin.
·Avoid starting up into the direct rays of the sun, especially between 11:00 am and 15:00
pm when the sun’s rays are at their strongest.
·Protect your eyes with sunglasses or the brim of a cap.

Start slowly:
A basic rule of exercise safety is to start slowly. Always build up the intensity and the duration of your exercise slowly.
The intensity is how hard you exercise, and the duration is how long you exercise.
 Know when to stop:
Feeling a bit of pain and discomfort during physical exercise is normal. This type of pain is seen as ‘good pain’ and happens because you are challenging your
body to become fit.
Having sore muscles after a vigorous exercise session is not serious. However, if you have a lot of pain or feel ill, you must stop.

Stop if you:
·Feel dizzy, faint, or light-headed, as if you want to fall or pass out.
·Want to vomit.
·Feel a sharp, very sore pain in your feet, ankles, bones, or joints.
·Have a lot of pain in the left or middle part of your chest, in the left side of your neck, your left shoulder, or your left arm.
·Feel numb, for example, you can’t feel an arm or a leg.

Deal with muscle

·Feel your heart racing or beating very irregularly.

Rest: cramps:
Long periods of exercise, especially in hot weather, may cause muscle cramps.
Listen to your body and rest when you feel tired.
However, do not confuse needing to rest with feeling A muscle cramp is a sudden and unwanted tightening of your muscles.
too lazy to exercise. Follow these guidelines if your muscles start to cramp:
·Stop exercising.
·Wait until the cramp goes away before you start to exercise again. A cramp is
very painful, so never force yourself to keep exercising.
 Avoid repetitive
RSI happens when too much stress is placed on one part of your body.
This leads to muscle strain, pain, and swelling, and may also cause tissue
damage.
RSI is caused by doing the same movements repeatedly.

stress injury (RSI): Follow these guidelines to prevent RSI:

·Exercise regularly and stay active, your flexibility and strength prevent
RSIs.
·Avoid overusing your muscles and joints in the same way.
·Try to be aware of the time you spend doing repeated motions or actions.
When you do activities that are repetitive:
·Take short breaks.
You can hurt your back and shoulders badly if you lift weights that are too
·Do different activities after every 10 minutes or so.
heavy or do too many repetitions.

Follow these guidelines when you use weights:

·When you do strength training, start, and increase the intensity of your
workouts slowly. First do body-weight exercises, before you start using
Be careful when
you use weights:
weights.
·Never use heavy weights.
·Do not work with weights on consecutive days.
·Only spend about 10minutes using weights.
·Avoid bodybuilding, powerlifting, and weightlifting competitions. As a
Grade 11 learner, your body is not yet developed enough for these
activities. You may harm your growing muscles, joints, and bones
permanently.
 Get treatment for asthma:
If you have exercise-induced asthma, you can get treatment so that you can participate in physical activities.

Protect your knees:

Your knee is the biggest joint in your body. Your knees enable your legs to move
and give your body the flexibility and stability that it needs.

Avoid performance
Follow these guidelines to protect your knees from injury:
·Do low-impact aerobics to prevent your knee joints from jarring.
·Avoid doing too many repetitive movements, as these may hurt your knees.
·Avoid suddenly stopping, turning, or twisting around, as these movements can

drugs:
hurt your knees.

If your knee hurts, you may want to follow the RICE treatment.
The RICE treatment stands for:

Avoid using anabolic steroids or other performance drugs. ·Rest (Do not exercise)
These drugs have many harmful side effects, including heart ·Ice (Put ice in a plastic bag and hold it against your knee, but not for longer than
attacks, sterility, and cancer. five minutes at a time).
The best way for you to develop your muscles is to get regular ·Compression (Bandage your knee).
physical exercise. ·Elevation (Lift your leg up so it rests on a cushion or blankety).
 Improve your physical fitness and health.
You can promote your health and well-being by choosing to be physically active and fit.
Physical fitness is the basis for good health and well-being. It is your ability to perform physical activities with a lot of effort and still have energy or power left
for other tasks.

Physical fitness is also the power to use your body in many different physical activities. To be physically fit, you need to achieve these health-related
components of fitness:
·Cardiorespiratory endurance
·Muscular endurance and strength
·Flexibility
·Healthy body composition

Cardiorespiratory endurance is your body’s ability to deliver oxygen and nutrients to its tissues and to remove waste, over sustained periods.
It is your ability to exercise your body for long periods without running out of breath or getting tired.
Good cardiorespiratory endurance means that you have a:
·Strong heart, which is indicated by a slow pulse rate, because your heart does not have to beat so much
·Large lung capacity, which allows more oxygen to be taken up in your blood.

Flexibility is the ability to move your joints and use your muscles through their full range of motion.

Muscular strength and power are the ability of your muscles to exert force. Muscular endurance is the ability of your muscles to continue applying force.

The term body mass index (BMI) is the measure of your body composition. Body composition is the make-up of your body. It refers to lean mass such as muscle,
bone, vital tissue and organs, and fat mass.
An ideal ratio or proportion of fat to lean mass is an indication of fitness. Regular exercise will help you to decrease body fat, increase muscle mass and
maintain your ideal body weight.