Physical Training Exercise
types of exercise
-aerobic exercise -anaerobic exercise -strength (resistance) exercise -flexibility exercise -balancing
7 types of stretching
-ballisticn stretching -static stretching -dynamic stretching -proprioceptive neuromuscular facilitation (PNF) -active stretching -passive stretching -isometric stretching
types of strength/resistance training equipment
-dumbbells (free weights) -resistance training machine -exercise bands
psychological benefits of exercise
-elevated mood -increased motivation for physical activities -relieved emotional stress -discharge of anxiety -better relaxation, less emotional fatigue -improvement in body image, self confidence and self esteem -more adequate in coping behavior
flexibility involves four basic movements
-flexion -extension -abduction -adduction
examples of strength resistance training
-free weights -medicine balls or sandbags -weight machines -resistance bands -suspension equipment -own body weight
health benefits of aerobic exercise
-helps reduce the risk of developing heart disease -increases energy -helps decrease anxiety and stress -helps you feel better -strengthens muscles -strengthens ligaments and bones -improves your body figure -maintains physically fit -improves sleep -helps you reach a healthy good weight -improves effeciency of movement -decreases resting heart rate
health benefits of strength resistance training
-improved muscle strength and tone -weight mmanagement and increased muscle to fat rratio as you gain muscle, your body burns more kilojoules when at rest -greater stamine -may help reduce or prevent cognitive decline in older people. -pain management -improved mobility and balance
physiological benefits of exercise
-improved physiological function -increased movement effeciency -increased muscle tone -better weight control -more effecient heat elimination and heat control -possiblendecrease of elevated blood pressure -reduce possibility of blood clotting -better sleep
benefits of warming up
-increased flexibility -lower risk of injury -increased blood flow and oxygen -improved performance -better range of motion -less myscle tension and pain
fiitness benefits of flexibility Exercise
-increased range of muscle joint motion -reduced muscle stiffness and increased body relaxation -improved blood circulation in specific body segment -reduced incidence of injury during a major sport event -reduced risk of cardiovascular problems in exercise
benefits of anaerobic exercise
-increases bone strength and density -promotes weight maintenance -increases power -boosts metabolism -increases lactic threshold -fights depression -reduces risk of disease -protects joints -boosts energy
types of anaerobic exercises
-jumping or jumping rope -sprinting -heavy weight lifting -high-intensity inteerval training (HIIT)
various functions of exercises
-release pent up emotions -building strength -for stretching -coordination -relaxation -increase flexibility -make one proficient at a skill -reduce weight -realign the body -reshape the body -warm up muscles before vigorous physical activity -discharge excess energy -for fun
flexibility is influenced by three factors
-structure to the joints -amount of tissues sorrounding the joint -extensibility of the ligaments, tendons and muscle tissue that connects the joints
examples of aerobic exercise
-swimming -cycling -walking and running -rowing -zumba
Phases of the fitness exercises program
-warm up exercise -exercise proper/workout -cool down exercises
Exercise
Generally regarded as beneficial to one's health. Physical activities that make body fit for the demands on it. They are set of body movements to promote general fitness and are used to correct minor postural defects
proper exercise
Helps to reduce tension and maintain fitness gains
aerobic exercise
a form of physical exercise that combines rythmic aerobic exercise with stretching and strength training routines with goal of improving all elements of fitness.
active stretching
a method of improving flexibility. It involves active contracting of one muscle as a way to stretch an opposing muscle withh no external force.
flexibility Exercise
ability of the muscles and joints to go through a full range of motion
anaerobic exercise
any activity that breaks down glucose for energy without using oxygen, these activities are of short length with high intensity. exercises and movements that require short bursts of intense energy.
flexion
bending of a body segment
strength (resistance) exercise
form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. increases lean muscle mass
benefits of regular exercise
improving the overall health reducing the risk for many chronic disease
exercise proper/workout
in this phase, individuals will choose a particular program that allows them to meet or achieve the training objective.
static stretching
involves slowly stretching and holdding segment of the body to the farthest point and holding that position for atleast 15-30 seconds
proprioceptive neuromuscular facilitation (PNF)
involves the contract-relax approach to stretching.
balancing
it increases coordination and strength, allowing you to move freely and steadily.
Body flexibility
it is achieved through stretching specific segments of the body
why balance is important?
makes daily activities easier such as walking on stairs, carrying heavy items, and suddenly changing directions, easier
abduction
moving a limb away from the body
adduction
moving a limb toward the body
aerobic
produces energy using a continous supply of oxygen to sustain the current llevel of activity without needing additional energy from another source. "with oxygen"
main aim of cool down
promote recovery and return the body to a pre-exercise or pre-workout level.
anaerobic
prompts your body to demand more energy than your aerobic system can produce. "without oxygen"
passive stretching
referred to as relaxed stretching and staatic-passive stretching. One where you assume a position and hold it with some other part of your body
cool down exercises
serves to gradually taper of the body from the stress of exercises. It is important as warming up because it keeps the blood circulating around the body to prevent the individual from experiencing some form of dizziness
warm up exercises
sometimes called limbering warm up, it is the initial phase of any exercise program. It serves to elevate the body temperature to prepare the muscles for any major activity.
extension
straightening of a body segment
dynamic stretching
the use of muscles own force production and the body's momentum to take a joint through the full available range of motion
isometric stretching
type of static stretching which involves the resistance of muscle groups through isometric contractions of the stretchedd muscle.
ballistic stretching
uses muscle contraction to force muscle elongation bobbing movement quickly elongates the muscle with each repitition; the bobbing also activates the stretch reflex response
callisthenics exercise
using weight of the body are practical and inexpensive to perform especially if there is no weight training equipment in school
ex. of warm up activities
walking, jogging, and stationary bicycling
five components of formal aerobics classes
warm up (5-10 minnutes) cardiovascular conditioning (25-30 minutes) muscular strength and conditioning (10-15 minutes) cool-down (5-8 minutes) stretching and flexibility (5-8 minutes)
balance exercises work
works your core muscles, lower back, and legs