EXERCISE (PATHFIT 2)

Exercise

Is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

Anaerobic exercise

Includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination

Flexibility exercises

Stretch and lengthen muscles

Dynamic or Static Dynamic Exercise

Tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow.

Warm-up exercises

It is the initial phase of any exercise program that helps to elevate the body temperature to prepare the muscles for any major activity

Increased flexibility, Lower risk of injury, increased blood flow and oxygen, improved performance, better range of motion, less muscle tension and pain

Benefits of warming up before a workout

Exercise proper/workout

Individuals will choose a particular program that allows them to meet or achieve the training objective

Abdominal curl up, push up, heel raise, abdominal twist, chin up, chest up maximus, half squat

Suggested exercises that develop muscles

Rectus abdomenus

The muscle that develops when doing abdominal curl ups

Triceps and pectorals

The muscle that develops when doing push ups

Gastrocnemius, soleous

The muscle that develops when doing heel raises

Oblique muscles

The muscle that develops when doing abdominal twist

Biceps, latissimus dorsi, teres major

The muscle that develops when doing chin ups

Latissimus dorsi, gluteal hamstring

The muscle that develops when doing chest up maximus

Quadriceps

The muscle that develops when doing half squats

Cool down exercises

These serve to gradually taper off the body from the stress of exercises.

Warm-up exercises, exercise proper/workout, cool down exercises

Phases of the fitness exercises program

Release pent-up emotions, building strength, for stretching, coordination, increase flexibility, relaxation, 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

Varoius functions of exercises

Specificity, overload, progression, reversibility, tedium, individualization

Principles of training

Specificity

The principle states that benefits associated with the training stimulus can only be achieved when it duplicates the movements and energy systems involved in the exercise.

Overload

This refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed

Progression

This principle states that the amount and intensity of your exercise should be increased gradually.

Reversibility

The principle simply states that if an individual stop exercising. the body returns to its initial level of fitness.

Tedium

This principle applies to the importance of training variation in exercise or training plans.

Individualization

No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles, and nutritional preferences, and respond to exercise and its physical and social environments in their own unique way

Frequency, intensity, time, type

The F.I.T.T. Formula

Frequency

It refers to ‘how often’ one does the physical activity

Intensity

It refers to ‘how hard’ one performs physical activity.

Time

It refers to ‘how long’ one does the physical activity.

Type

It refers to the type of activity one does to build a specific part of fitness or to gain a specific benefit.

Muscles and exercise

Muscles are made up of lots of fibres and Exercise, therefore, stimulates the muscle fibres.

Muscle tone

To maintain muscle tone and firmness, the muscles have to be exercised regularly.

Walking out with weights muscle-building

Most men have a good natural dose of muscle while women have only a small amount, just enough to build sufficient muscle for their needs

Walking, swimming, biking

Exercise to minimize problems with back pain

Back pain exercise

To reduce back aches, maintain the muscles around your back, stomach, hips, and thighs through exercises and various physical activities that include walking, swimming, and biking. Take advice from the doctor before setting up any schedule and exercise twice a week on alternate days. Warm up yourself by walking. Also, avoid incorrect breathing throughout the exercise sessions.

Wall slide to strengthen back, hip, leg muscle

Be at a wall, back against it, feet shoulder-width apart, slumped into a half squat position with your back to the wall and knees bent 90 degrees. Hold five seconds, slide back up. Repeat five times.

Leg raises to strengthen back and hip muscle

Lie on your stomach, tighten one leg, lift off the floor, hold 10 seconds, lower, and repeat with the other leg. Five repetitions per leg.

Leg raises to strengthen stomach and hip muscle

Lie on your back, arms at your sides, and raise one leg for 10 seconds before lowering it. Repeat with the other leg, five times each. Or, keep one knee bent or do seated leg raises for a less strenuous version.

Partial sit-up to strengthen stomack muscles

Lay on the floor with bent knees and keep feet flat. Tilt the head and the shoulder blades together in a line reaching towards knees while holding that for 10 seconds. Perform the exercise for five times

Back leg swing to strengthen hip and back muscles

Stand behind any chair, holding onto its back with one's hands. Slightly lift back leg with stretched knees. Stretch knees downward slowly again, then reverse legs. Per leg, complete the exercise in five repetitions.

Exercise to decrease the strain on your back

Lie on your back, knees bent, and gently pull them toward your chest with both hands. Alternatively, stand with hands on your lower back, knees straight, and bend backward briefly. Perform these exercises several times daily.

Fitness

Routine/structure

Health

Development

Wellness

Combination of physical fitness and health

Emotional, physical, spiritual, mental, social

5 objectives of physical education

Physical exercise

Routineky and structured/step by step process

Physical activity

Similar to physical exercise, they differ only in instructions