Active Recreation and Physical Fitness

Fitness

Planned exercise using standard guidelines with the goal of changing body composition and improving overall health.

1. Physical Wellness

2. Emotional Wellness

3. Intellectual Wellness

4. Spiritual Wellness

5. Interpersonal Wellness

6. Environmental Wellness

Six Areas of Wellness:

1. Active Recreation

2. Passive Recreation

Types of Recreational Activities

Active Recreation

Involves strenuous physical activity requiring more exertion and competition. Includes athletics, sports, and activities that refresh through physical engagement.

Passive Recreation

Generally more sedentary in nature, including activities like reading, watching television, or other leisure pursuits that don't require physical exertion.

1. Cardiovascular Health

2. Weight Management

3. Physical Strength

Benefits of Active Recreation:

Cardiovascular Health

Reduces risk of heart diseases, stroke, and high blood pressure while improving overall cardiovascular function.

Weight Management

Prevents obesity, reduces diabetes risk, and helps maintain healthy body composition through regular activity.

Physical Strength

Improves bone and muscle development, enhances flexibility, strength, endurance, and sleep quality.

1. Frequency

2. Intensity

3. Time

4. Type

Exercise Principles: F. I. T. T

Frequency

How often you involve yourself in regular physical activity or exercise sessions throughout the week.

Intensity

How hard you should exercise or the level of difficulty of your physical activity based on your fitness level.

Time

How long you should engage in a specific physical activity to achieve desired fitness benefits.

Type

The kind of exercise or physical activity you should engage in based on your goals and preferences.

1. Warm-up

2. Workout

3. Cool-down

Phases of Exercise:

Warm-up

Prepare your body with light exercises and stretching to prevent injury and improve performance.

Workout

The main exercise session where you engage in your planned physical activities at target intensity.

Cool-down

Gradually reduce intensity and stretch to help your body recover and prevent muscle soreness.

1. Walking/Jogging

2. Dancing

3. Sport

4. Yoga

5. Swimming

Popular Active Recreation Activities:

Walking/Jogging

Low-impact cardiovascular exercise suitable for all fitness levels.

Dancing

Hip hop, ballroom, and Zumba provide fun cardiovascular workouts.

Sports

Badminton, volleyball, and basketball offer competitive physical activity.

Yoga

Combines flexibility, strength, and mindfulness for holistic wellness.

Swimming

Full-body, low-impact exercise excellent for cardiovascular health.

Strength Training

any exercise that makes your muscles work against a form of resistance, such as free weights, bodyweight, or resistance bands, to build muscle strength, size, and endurance

1. Squats

2. Deadlifts

3. Bench presses

4. Rows

5. Overhead presses

The five most common strength training exercises are:

Running and Walking

A form of aerobic exercises and cardiovascular exercise involving a dynamic gait cycle.

1. Marichi’s Pose (Marichyasana)

2. Upward-Facing Dog (Urdvha Mukha Svanasana)

3. Easy Plow Pose (Halasana)

4. Child Pose (Balasana)

5. Cat Pose (Marjaryasana)

6. Cow Pose (Bitilasana)

7. Triangle Pose (Trikosana)

8. Downward Pose (Adha Mukha Svanasana)

9. Bound Angle Pose (Baddha konasana)

10. Knee to Chest Pose (Apanasana)

11. Tree Pose (Vrksasana)

12. Forward Pose (Uttanasana)

13. Bridge Pose (Sato Bandha Sarvangasana)

14. Upward Extend Foot (Urdvha Prasarita Padasana Vinyasa)

15. Bow Pose (Dhanurasana)

16. Chair Pose (Utkatasana)

Types of Yoga:

Yoga

is a mind-body practice that combines three key elements: movements, or postures (asana) ; breathing (pranayama) ; meditation (dhyana).

Asana

Posture

Pranayama

Posture

Dhyana

Meditation

Marichi’s Pose

a seated twisting posture yoga pose that emphasizes spinal mobility and digestive health.

Upward-Facing Dog

is a yoga pose where you lie on your stomach and press into your hands and the tops of your feet to lift your chest and legs off the floor

Easy Plow Pose

bending your knees and lowering them towards your forehead instead of extending the legs straight over your head.

Child Pose

restorative yoga pose that involves kneeling and folding the torso forward, resting the forehead on the floor with arms extended or beside the body.

Cat Pose

starting on hands and knees and rounding your spine toward the ceiling, tucking your chin to your chest, and drawing your belly button toward your spine on an exhale..

Cow Pose

a yoga pose performed on hands and knees, where you inhale to drop your stomach, arch your back, and lift your chin and chest, creating a gentle curve in the spine

Triangle Pose

a standing yoga posture where you create a triangular shape with your body by extending your arms and legs in opposite directions, resulting in a full-body stretch that strengthens the legs, core, and back while opening the shoulders, chest, and hips.

Downward Pose

in this yoga pose, the body looks like that of a dog (svana) relaxing and stretching while burrowing its face (mukha) downwards (adho) towards the shoulders. It originates from the Iyengar school of yoga and is widely practiced as a transition pose for Sun Salutation, included in Ashtanga Yoga, Power Yoga, and Vinyasa Yoga flows

Bound Angle Pose

a seated yoga pose that opens the hips and stretches the groin, inner thighs, and ankles.

Knee to Chest Pose

a supine posture where you lie on your back, hug both knees to your chest, and breathe deeply to relieve lower back tension and massage abdominal organs.

Tree Pose

a balance yoga pose that improves stability, focus, and core strength by standing on one leg with the other foot placed on the inner thigh, calf, or ankle of the standing leg

Forward Pose

also known as forward bends or forward folds, are postures where the torso folds over the lower body to create a release in the back, hips, and hamstrings.

Bridge Pose

a gentle backbend that involves lying on your back, bending your knees, and pressing your feet into the floor to lift your hips into a bridge-like shape, opening your chest and hips

Upward Extend Foot Pose

intense leg raise pose done from the supine Full Body Stretch Pose

Bow Pose

a back-bending yoga pose where you lie on your stomach, bend your knees, and reach back to grab your ankles

Chair Pose

a powerful standing yoga pose that strengthens the legs and core by bending the knees as if sitting in an imaginary chair, while simultaneously raising the arms overhead

60 minutes Daily

Recommended physical activity for optimal health benefits

220 Max Heart Rate

Formula: 220 minus your age to calculate maximum heart rate.