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