PHYSICAL FITNESS

WEEK 1

LESSON PROPER FOR WEEK 1 OF PHYSICAL FITNESS(PE1)

·       Physical Education (PE)

·       It is the interdisciplinary study of all areas of science relating to the transmission of physical knowledge and skills to an individual or a group, the application of these skills, and their results. Physical Education is an important segment of general education which aims to contribute to the total development of the learner through participation in selected activities. Thus, it provides opportunities to acquire lifelong skills that are essential to his physical, mental, social, and emotional development.

·       Physical Education is an integral part of young people's education in senior cycle. As a result of their learning in physical education, young people can increase their enjoyment, confidence, and competence in a range of physical activities. They can learn about health-related fitness and take responsibility for being physically active now and in the future. Overall, they can develop positive attitudes to physical activity and its importance in a healthy and fulfilling lifestyle.

·       Physical education has been defined in many ways. According to the PE1 workbook for tertiary level made by:

·       Eviza, et al. (2007), Lumpkin (2002) defined physical education as process through which an individual obtains optimal mental, social, and fitness skills through physical activities

·       Revelo (1972) had the concepts of P.E as an education through or by means of physical activities.

·       Dr. Carmen TabijeAndin (1978) define P.E as an integral part of the education program designed to promote the optimum development of an individual physically, emotionally, mentally, and socially through total body movements on the performance of properly selected physical activities.

·        Further, she explained that P.E offers unique opportunities for the development of the individual who can easily find himself fit to live in the new society, as well as to contribute his maximum capacity in the service of his fellowmen, his country and above all, his God.

·       Major Goal of Physical Education

·       Considering these four aspects;

·       Fitness is the ability

·       To live a healthy

·       Satisfying

·       Useful life

·       This kind of life is what the education philosophers and thinkers’ term as the “good life”. This is the ultimate goal of education.

Objectives of Physical Education The following objectives of Physical Education are viewed and stated in terms of their contribution to the outcomes of education.

Physical development – Through carefully selected physical education activities, an individual who participates actively will develop and maintain good health and high level of physical activity.

Social development – Participation in physical activities give opportunities for the development of desirable social traits that are needed for adjustment to the social life in general.

Some worthwhile traits are:

·       Friendliness

·       Cooperation

·       Respect for the right of others

·       Good Sportsmanship

·       Honesty in the group activity or competition

Emotional development – The informal nature of physical education offers opportunities for the development of expression and emotional traits needed for emotional mastery like:

·       Self-confidence

·       Self-control

·       Self-reliance

·       Courage and Determination

Mental development – Through participating in physical education activities, the individual develops his mental capacities as he/she learns the mechanical principles or underlying movement, as the learner acquire knowledge and understanding of rules and strategies of games and sports and the ability to analyze and give judgments.

Values of Physical Education

The value of physical education activities are found in the resulting development and adjustment of the individual. Engaging in any activity stimulates in some degree the 4 types of development, although different activities emphasize different amounts. Regular exercise and physical activity are extremely important and beneficial for long-term health and well-being.

Four types of development

·       Organic – the development of power and endurance of the heart, lungs, heat-regulating mechanism, and digestive and eliminating organs.

·       Neuromuscular – the development of skills and coordination required in the mastery of life’s varied activities can be directly attributed to physical education.

·       Interpretive – a type of development which strengthens the thinking, interpreting, and problem-solving processes of the individual.

·       Emotional – the development and maturing of impulses and emotions through activities which gives them expression under natural controls such as officials, rules, traditions, and the person’s desire to stay in the game and play are inherent in team sports where fear, anger, joy, and other powerful emotions are experienced.

Health Benefits of Physical Education

·       Physical Education helps person prevent acquiring various sickness and diseases.

·       Physical Education provides information about the person’s physical condition.

·       Physical Education does not only train the students in sports. It teaches them to internalize the value of sports and its related benefits.

·       Physical Education basically aims to develop physical fitness and to maintain it.

·       Physical Education provides students an avenue to develop aesthetic inclination like dancing; it teaches students to be graceful in movements which after all, the basic requirement to illustrate beauty of dance.

·       Reduced risk of heart disease: Physical education can counteract major risk factors of coronary heart disease: obesity, inactivity and high blood pressure.

·       Improved physical fitness: A good program improves children's muscular strength, fleximuscular endurance, body composition (fat-to-muscle ratio) and cardiovascular endurance.ess:

·       Stronger bones: Regular physical activity increases bone density to create a sturdy ske

·       Weight regulation: A good program can help children regulate their weight by burning catoning their bodies, and improving their overall body composition.

·       Health promotion: Appropriate physical activity prevents the onset of some diseases anpostpones the debilitating effects of the aging process.

·       Improved judgment: Quality physical education can influence moral development. Studehave the opportunity to assume leadership, cooperate with others, and accept responsibility forown behavior.

·       Self-discipline: A good program teachers children to follow rules and established procedures and to be responsible for the own health-related fitness.

·       Skill development: Physical education develops skills which allow enjoyable and rewarding participation in physical activities. New skills become easier to learn.

·       Experience setting goals: Physical education gives children the time and encouragements they need to set and strive for personal, achievable goals.

·       Improved self-confidence and self-esteem: Physical education instills a strong sense of self-worth in children. They can become more confident, assertive, emotionally stable, independent, and self-controlled.

·       Stress reduction: Physical activity is an outlet for releasing tension and anxiety.

week 2

What is muscular system? 

The Muscular System is responsible for the movement of the human body; attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight.  

Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves. Muscle tissue is also found inside of the heart, digestive organs, and blood vessels. 

In these organs, muscles serve to move substances throughout the body. 

3 Types of Muscular Tissues

In the muscular system, muscle tissue is categorized into three distinct types: skeletal, cardiac, and smooth. Each type of muscle tissue in the human body has a unique structure and a specific role. Skeletal muscle moves bones and other structures. Cardiac muscle contracts the heart to pump blood. The smooth muscle tissue that forms organs like the stomach and bladder changes shape to facilitate bodily functions.

Here are more details about the structure and function of each type of muscle tissue in the human muscular system.

Skeletal muscles attach to and move bones by contracting and relaxing in response to voluntary messages from the nervous system. Skeletal muscle tissue is composed of long cells called muscle fibers that have a striated appearance. Muscle fibers are organized into bundles supplied by blood vessels and innervated by motor neurons

Smooth muscle is found in the walls of hollow organs throughout the body. Smooth muscle contractions are involuntary movements triggered by impulses that travel through the autonomic nervous system to the smooth muscle tissue. The arrangement of cells within smooth muscle tissue allows for contraction and relaxation with great elasticity. The smooth muscle in the walls of organs like the urinary bladder and the uterus allow those organs to expand and relax as needed. The smooth muscle of the alimentary canal (the digestive tract) facilitates the peristaltic waves that move swallowed food and nutrients. In the eye, smooth muscle changes the shape of the lens to bring objects into focus. Artery walls include smooth muscle that relaxes and contracts to move blood through the body. 

The heart wall is composed of three layers. The middle layer, the myocardium, is responsible for the heart’s pumping action. Cardiac muscle, found only in the myocardium, contracts in response to signals from the cardiac conduction system to make the heartbeat. Cardiac muscle is made from cells called cardiocytes. Like skeletal muscle cells, cardiocytes have a striated appearance, but their overall structure is shorter and thicker. Cardiocytes are branched, allowing them to connect with several other cardiocytes, forming a network that facilitates coordinated contraction.

Planes of the Body

A plane is an imaginary flat surface often times the body is section or cut along a surface of plane, which is referred to as a body plane. An unlimited number of sections can be made along an unlimited number of planes. When a section of the body or an organ is cut, it is named after the plane which it occurs. 

Sagittal Planes – run from the top of the body to the bottom and run from the front to the back. It divides the body into left and right sections. If sagittal planes run down the midline of the body and divide the body into equal halves, it is called mid sagittal plane. 

Coronal or frontal Plane – run side to side and top to bottom, these planes divide the body into anterior and posterior sections. 

Transverse Planes – run side to side and front to back, these planes divide the body into upper and lower sections. These planes are sometimes called Horizontal Plane. 

Since we have an infinite number of possible planes and ways to draw planes, any plane is describing as an oblique plane. So, we can draw a plane like this, which goes to side to side but also runs slightly up and down, slightly front and back. This is an oblique plane.

SYNOVIAL JOINTS

A synovial joint, also known as a diarthrosis, is the most common and most movable type of joint in the body of a mammal. Synovial joints achieve movement at the point of contact of the articulating bones. Structural and functional differences distinguish synovial joints from cartilaginous joints (synchondroses and symphyses) and fibrous joints (sutures, gomphoses, and syndesmoses). 

The main structural differences between synovial and fibrous joints are the existence of capsules surrounding the articulating surfaces of a synovial joint and the presence of lubricating synovial fluid within those capsules (synovial cavities). 

Several movements may be performed by synovial joints. Abduction is the movement away from the midline of the body. Adduction is Flexithe movement toward the middle line of the body. Extension is the straightening of limbs (increase in angle) at a joint. Flexion Rotatis bending the limbs (reduction of angle) at a joint.ion is a circular movement around a fixed point.

The joint of a skeleton defines a motion of the body and its limitation. Synovial have 6 types; Synovial joints are the most common types of joints in the body; it also gives the bone ability to move smoothly against each other. 

Hinge (elbow) is used only for bending and straightening motions along a single axis. Movements: flexion and extension 

Pivot joints (atlantoaxial joints between C1 and C2) is used for rotation around one axis such as between the first and second cervical vertebrae which allows for side to side Movements: pronation and supination 

Ball and socket joint (hip joint) is the only ball and socket joints of the body and is used for large movements while the motions between bones at a plane joint. 

Plane joint (gliding joint) allows the bones to slide against each other. 

Condyloid joints (ellipsoid joints) allow you to spread your fingers apart and bring them together or to move in a medial or lateral direction. 

Saddle joint provides the thumb the ability to move away from the palm of the hand.

MOVEMENTS OF THE BODY

Flexion describes a bending movement that decreases the angle between a segment and its proximal segment. For example, bending the elbow, or clenching a hand into a fist, are examples of flexion. When a person is sitting down, the knees are flexed.

Extension is the opposite of flexion, describing a straightening movement that increases the angle between body parts. For example, when standing up, the knees are extended.

Abduction is a motion that pulls a structure or part away from the midline of the body. In the case of fingers and toes, it is spreading the digits apart, away from the centerline of the hand or foot. Abduction of the wrist is also called radial deviation.

Adduction is a motion that pulls a structure or part toward the midline of the body, or towards the midline of a limb. In the case of fingers and toes, it is bringing the digits together, towards the centerline of the hand or foot.

Elevation is movement in a superior direction. For example, shrugging is an example of elevation of the scapula.

Depression is movement in an inferior direction, the opposite of elevation.

Rotation of body parts is referred to as internal or external, referring to rotation towards or away from the center of the body

Dorsiflexion and plantar flexion refer to extension or flexion of the foot at the ankle. These terms refer to flexion in direction of the "back" of the foot, which is the upper surface of the foot when standing, and flexion in direction of the sole of the foot. 

Dorsiflexion is where the toes are brought closer to the shin. This decreases the angle between the dorsum of the foot and the leg. For example, when walking on the heels the ankle is described as being in dorsiflexion.

Plantar flexion is the movement which decreases the angle between the sole of the foot and the back of the leg; for example, the movement when depressing a car pedal or standing on tiptoes. 

(This is an illustration of a ballerina that is demonstrating plantar flexion of the feet.)

Flexion and Dorsal flexion refer to movement of the flexion (palmar flexion) or extension (dorsiflexion) of the hand at the wrist. These terms refer to flexion between the hand and the body's dorsal surface, which in anatomical position is considered the back of the arm; and flexion between the hand and the body's palmar surface, 

Palmar flexion is decreasing the angle between the palm and the anterior forearm. 

Dorsal flexion is extension at the ankle or wrist joint. This brings the hand closer to the dorsum of the body.

Pronation and Supination generally refers to assuming prone or supine positions, but often they are in the standard anatomical position wherein the palm are used in a specific sense referring to rotation of the forearm or foot so that or sole is facing anteriorly (supination) or posteriorly (pronation). 

Pronation at the forearm is a rotational movement where the hand and upper arm are turned inwards. Pronation of the foot is turning of the sole outwards, so that weight is borne on the medial part of the foot. 

Supination of the forearm occurs when the forearm or palm are rotated outwards. Supination of the foot is turning of the sole of the foot inwards, shifting weight to the lateral edge.

Inversion and Eversion refer to movements that tilt the sole of the foot away from (eversion) or towards (inversion) the midline of the body.

Eversion is the movement of the sole of the foot away from the median plane.

Inversion is the movement of the sole towards the median plane. For example, inversion describes the motion when an ankle is twist.

week 3

1. Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

2. Health Related-Fitness-is the components concern the development of qualities necessary to function efficiently and maintain a healthy lifestyle

3. Cardiovascular Endurance - The ability of the heart, blood vessels, blood, and respiratory system to supply fuel, mainly oxygen, to the muscles and the muscles ability to utilize the fuel for activity

4. Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity

Four Training Techniques to improve Cardio respiratory Endurance.

• Continuous Training - the large of improvement possible will be determined by initial levers of cardio respiratory endurance

• Interval Training - Consists of alternating periods of relatively intense work and active recovery. It allows for performance of much more work at a more intense 4 workload over a longer period of time than if working continuous.

• Fartlek-Literally means "Speed Play "it is similar to interval training in that you must run for a specified period of time:

• Par Cours - The technique for improving cardio respiratory endurance that basically combines continuous training and circuit training

Five important Consideration of Interval Thing

. Training Period- The amount of time that continuous activity is actually being performed.

Recovery Period - The time between training periods. Set-The group of combined training and recovery period

Repetition-The number of training/ recovery period per set.

Training Time/Distance - The rate or distance of the training period.

3. Flexibility it is a quality of plasticity which gives the ability to do a wide range of movement.

4. Muscular endurance is the ability of muscle to perform or sustain a muscle contracting repeatedly over a period of time

5. Muscular strength is the ability of the muscle to exert force during an activity

6. Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body The components of health-related and motor skill-related fitness overlap. For example, cardio respiratory endurance, strength, flexibility, and body composition are essential for healthy living, they are also important in skillful motor performance

Physical Fitness

1. Physical fitness is a state of well-being with low risk of premature hearth problem and energy to participate in a variety of physical activities it is a combination of medical fitness (body soundness) and dynamic fitness (capacity for action; it is the ability of an individual to perform one's daily activities efficiently without undue fatigue, reduce the risk of nealth problems and with extra "reserve in case of emergency

2. Fitness A broad term denoting oynamic qualities the allow you to satisfy your needs regarding mental and emotional stability, social consciousness and adaptability spiritual and moral fiber, and physical heath consistent with your hereditary

Benefits of Health and Wellness

• Looking good-regular physical activity is a healthy lifestyle Healthy lifestyle such as proper nutrition, good posture, and good cody mechanics can help you look your best.

• Feeling good-people who engage in regular physical activity feel better. You can resist fatigue, are less likely to be injured and are capable of working more often.

• Enjoying life-life is more enjoyable when you engage in regular physical activity that results in physical fitness, the key to be able to do more of the things you want to do

• Meeting emergencies- a fit and active person has the capacity to neip or to assist other people when they need help

Body Mass Index

The Body Mass index (BMI) is a widely accepted tool to evaluate body composition. The score reflects now heavy the person is, relative to his/her height

The BMI may be determined using a table or chart which displays BM as a function of mass and height using contour lines or colors for different BMI categories, and which may use other units of measurement (converted to metric units for the calculation)

The BMI is a convenient rule of thumb used to broadly categorize a person as underweight, normas weight, overweight, or obese based on tissue mass (muscle, fat, and bone) and height. Commonly accepted BMI ranges are underweight (under 18 5 kg/m2), normal weight (18.5 to 25) overweight (25 to 30), and obese over 30

BMIs under 20 and over 25 have been associated with nigher all-causes mortality, with the risk increasing with distance from the 20-25 ran

week 4

What is skill related fitness?

The ability to perform during games and sports, also called PERFORMANCE FITNESS. Skill related fitness nas six components. The abilities that help people perform skills.

Consists of those components of fitness that have a relationship with enhanced performance in athletic activities Skill related fitness abilities increases ones ability to perform in various activities and only has an indirect connection with health. The skill-related components of fitness are considered to be agility, balance, coordination, power, speed, and reaction time though some people feel that other abilities such as spatial awareness should be included. It is assumed that kids who have who possess nigh skill related fitness will be more likely to participate in a variety of activities and for this reason will also exemplify a nigh standard of health-related fitness Skill-related fitness components are assessed with several different tests. Such components as reaction time and speed are considered by some to be more related to heredity than healthy lifestyles, especially in young people

RESTING HEART RATE (RHR)

this is the number of pulses beat at rest. The best tome to take the RHR is upon waking up in the morning. The average RHR is 75 beats for males and 80 foe females per m

WORKING HEART RATE (WHR) OR EXERCISE HEART RATE (EHR) OR TARGET HEART RATE (THR)

this is 60-80% of your heart's maximum capacity (after deducting age) while exercising An ordinary college freshman should approximately have WHR of 130-160 pulse beats per minute. This is gradually attained in the workout phase and sustained by steady exercises for about 20 minutes.

RECOVERY RATE (RRO)

this is the number of pulse beats taken 5 to 10 minutes after a workout or after walking and stretching in the graduat cool-down. The neartbeats should go back to normal ar slightly above the resting heart rate

1 BALANCE involves vision, reflexes, and the skeletal muscular system which provides the maintenance of equilibrium.

The ability to maintain a certain posture or to move without falling. • Static balance: maintain equilibrium in a stationary position

Dynamic balance: maintain equilibrium when moving the body

2. COORDINATION- the ability to integrate the senses with muscies so as to produce accurate, smooth, and narmonious body movement.

• Related to the ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately

3, AGILITY-the capacity to change the direction of the body quickly and effectively

4. SPEED-the ability to move one's body from one point another in the shortest possible time.

5 POWER-sometimes confused with strength. Speed of traction, likewise, is the basic ingredient which, when combined with strength, provides an explosive type of movement

6. REACTION TIME- the time required to respond or initiate a movement as a result of a given stimulus

A skill-related physical fitness component that relates to the time elapsed between stimulation and the beginning of reaction to it.

Factors determining your skill-related fitness

HEREDITY

Speed and reaction time are particularly limited by heredity

In spite of limited natural ability, many people have enough determination and desire to achieve high skill levels.

PRACTICE

• Anyone can learn the skills required for sports, games, and other lifetime activities

PRINCIPLE of SPECIFICITY

it applies to all parts of skill related fitness and to physical skills.

Looking good-regular physical activity is a healthy lifestyle. Healthy lifestyle such as proper nutrition, good posture, and good body mechanics can help you look your best Feeling good-people who engage in regular physical activity feel better. You can resist fatigue, are less likely to be injured and are capable of working more efferent .

Enjoying life-life is more enjoyable when you engage in regular physical activity that results in physical fitness the key to be able to do more of the things you want to do.

Meeting emergencies- a fit and active person has the capacity to neip or to assist other people when they need help.

WEEK 5

AEROBIC EXERCISE IS ANY ACTIVITY THAT USE LARGE MUSCLE GROUPS, CAN BE MAINTAINED CONTINUOUSLY, AND IS RHYTHMIC IN NATURE. IT IS A TYPE OF EXERCISE THAT OVERLOADS THE HEART AND LUNGS AND CAUSES THEM TO WORK HARDER THAN AT REST. THE IMPORTANT IDEA BEHIND AEROBIC EXERCISE TODAY IS TO GET UP AND GET MOVING. THERE ARE MORE ACTIVITIES THAN EVER TO CHOOSE FROM, WHETHER IT IS A NEW ACTIVITY OR ANY OLD ONE.

• THERE ARE TWO DIFFERENT TYPES OF AEROBIC EXERCISE HIGH IMPACT EXRCISE AND LOW IMPACT EXERCISE. ALTERNATE YOUR WORKOUT BETWEEN THE TWO TO HELP YOU STAY ENGAGED AND MOTIVATED TO MEET YOUR FITNESS GOAL.

TYPES OF AEROBIC EXERCISE

1. AEROBIC DANCE -INVOLVES ANY KIND OF DANCE PUT TO MUSIC AND CAN INCLUDE EVERYTHING FROM ZUMBA (A LATIN INSPIRED DANCE AEROBICS)

• A TYPICAL DANCE CLASS USUALLY BEGINS WITH A 5 TO 10-MINUTE WARM- UP, FOLLOWED BY A 20- TO 30-MINUTE AEROBIC ROUTINE, AND END WITH A 5- TO 10-MINUTE COOL DOWN.

• ALSO KNOWN AS CARDIOVASCULAR

EXERCISE BUILDS YOUR ENDURANCE. • HERE ARE SOME ADVANTAGES OF AEROBIC DANCING THAT WILL HELP YOU DECIDE IF YOU SHOULD GO FOR IT OR NOT.

. THE ADVANTAGES: IT INCREASES STAMINA. WEIGHT LOSS, INCREASES RESPIRATION EFFICIENCY, INCREASES ARTERY HEALTH, REDUCES STRESS AND ANXIETY, STRENGTHENS AND TONE MUSCLES.

2. BICYCLING-BIKING IS A TOP-NOTCH CARDIO WORKOUT. YOU'LL BURN ABOUT 400 CALORIES AN HOUR. PLUS, IT STRENGTHENS YOUR LOWER BODY, INCLUDING YOUR LEGS, HIPS AND GLUTES

3. FITNESS WALKING - IS ONE OF THE MAIN GAITS OF LOCOMOTION AMONG LEGGED ANIMALS. WALKING IS TYPICALLY SLOWER THAN RUNNING AND OTHER GAITS. WALKING IS DEFINED BY AN "INVERTED PENDULUM" GAIT IN WHICH THE BODY VAULTS OVER THE STIFF LIMB OR LIMBS WITH EACH STEP.

IT IS AN EXCELLENT TYPE OF CARDIO ACTIVITY. BUT IN ORDER TO CHALLENGE YOUR CARDIOVASCULAR SYSTEM, YOU NEED TO WALK AT A PACE AND INTENSITY THAT INCREASES THE DEMANDS ON YOUR HEART, LUNGS, AND MUSCLES.

• IT IS IMPORTANT FOR WEIGHT CONTROL BECAUSE IT HELPS YOU BURN CALORIES. IF YOU ADD 30 MINUTES OF BRISK WALKING TO YOU DAILY ROUTINE, YOU COULD BURN ABOUT 150 MORE CALORIES A DAY. SO, KEEP WALKING, BUT MAKE SURE YOU ALSO EAT A HEALTHY DIET

4. JUMPING ROPE - A ROPE USED FOR EXERCISES AND CHILDREN'S GAMES THAT INVOLVE JUMPING OVER THE USUALLY TWIRLING ROPE EACH TIME IT REACHES ITS LOWEST POINT ALSO; A GAME PLAYED WITH A JUMP ROPE.

A SKIPPING ROPE OR JUMP ROPE IS A TOOL USED IN THE SPORT OF SKIPPING/JUMPING OVER A ROPE SWUNG SO THAT IT PASSES UNDER THEIR FEET AND OVER THEIR HEADS.

HERE ARE 5 SCIENCE-BACKED BENEFITS OF JUMPING ROPE: BURN CALORIES. JUMPING ROPE CAN BURN 200 TO 300 CALORIES IN 15 MINUTES, IMPROVES COORDINATION, REDUCES INJURY RISK, IMPROVE HEART HEALTH, AND STRENGTHENS BONE DENSITY

5. RUNNING THE FASTEST MEANS FOR AN - ANIMAL TO MOVE ON FOOT.

IT IS DEFINED IN SPORTING TERMS AS A GAIT IN WHICH AT SOME POINT ALL FEET ARE OFF THE GROUND AT THE SAME TIME. IT IS A FORM OF BOTH ANAEROBIC EXERCISE AND AEROBIC EXERCISE.

• RUNNING IS A COMPLEX. COORDINATED PROCESS WHICH INVOLVES THE ENTIRE BODY.

. AS A FORM OF CARDIO EXERCISE THAT'S EASILY ACCESSIBLE, RUNNING IS ONE OF THE MOST STRAIGHTFORWARD WAYS TO GET THE IMPORTANT BENEFITS OF EXERCISE. SINCE IT IMPROVES AEROBIC FITNESS, RUNNING IS A GREAT WAY TO HELP IMPROVE CARDIOVASCULAR HEALTH. PLUS, IT BURNS CALORIES AND BUILD STRENGTH, AMONG OTHER THINGS.

6. STAIR CLIMBING IS THE CLIMBING OF A FLIGHT OF STAIR, OFTEN FOR PEOPLE WHO HAVE RECENTLY STARTED TRYING TO GET IN SHAPE. A COMMON EXHORTATION IN HEALTH POP CULTURE IS "TAKEN THE STAIRS, NOT THE ELEVATOR"

• ENGAGES YOUR BODY'S LARGEST MUSCLE GROUP TO REPEATEDLY LIFT YOUR BODY WEIGHT UP, STEP AFTER STEP. THUS, USING YOUR MUSCLES TO CARRY YOUR OWN WEIGHT IS FAR HIGHER TO RUNNING AS COMPARED

. IT ALSO RAISES YOUR HEART RATE IMMEDIATELY THUS MAXIMIZING YOUR CARDIO BENEFITS.

7. SWIMMING THE SELF-PROPULSION OF A PERSON THROUGH WATER, USUALLY FOR RECREATION, SPORT, EXERCISE OR SURVIVAL.

LOCOMOTION-ACHIEVED THROUGH COORDINATED MOVEMENT OF THE LIMBS, THE BODY, OR BOTH.

• SOME OF THE HEALTH BENEFITS OF SWIMMING ARE TO BUILD ENDURANCE, MUSCLE STRENGTH AND CARDIOVASCULAR FITNESS; HELPS MAINTAIN A HEALTHY WEIGHT, HEALTHY HEART AND LUNGS. TONES MUSCLES AND BUILDS STRENGTH. PROVIDES AN ALL-OVER BODY WORKOUT, AS NEARLY ALL OF YOUR MUSCLES ARE USED DURING SWIMMING.

BENEFITS OF AEROBIC EXERCISE INCREASED MAXIMAL OXYGEN

CONSUMPTION (VO2 MAX)

IMPROVEMENT IN CARDIOVASCULAR/CARDIO- RESPIRATORY FUNCTION (HEART AND LUNGS)

INCREASED MAXIMAL CARDIAC OUTPUT (AMOUNT OF BLOOD PUMPED WITH EVERY MINUTE)

INCREASED MAXIMAL STROKE VOLUME (AMOUNT OF BLOOD PUMPED WITH EACH BEAT)

• INCREASE BLOOD SUPPLY TO MUSCLES AND ABILITY TO USE OXYGEN .LOWER HEART RATE AND BLOOD

PRESSURE AT ANY LEVEL OF SUBMAXIMAL EXERCISE

• INCREASED THRESHOLD FOR LACTIC

ACID ACCUMULATION . LOWER RESTING SYSTOLIC AND

DIASTOLIC BLOOD PRESSURE IN PEOPLE WITH HIGH BLOOD PRESSURE

• INCREASED HDL CHOLESTEROL (THE GOOD CHOLESTEROL)

• DECREASED BLOOD TRIGLYCERIDES

• REDUCED BODY FAT IMPROVED WEIGHT

PROPER SEQUENCE OF AEROBIC

EXERCISE PROGRAM

• WARM UP

DESCRIPTION: SLOW PACE MOVEMENT, LOW IMPACT MOVEMENT.

• PURPOSE:

INCREASE BLOOD FLOW AND BODY TEMPERATURE

REMINDER:

• START WITH SLOW AND EASY MOVEMENT.

CARDIO AND AEROBICS PHASE

CONTINUOUS MOVEMENTS; AND USES GROUP OF MUSCLES AND TRAVELING STEPS. ELEVATE HEART TO TRAINING LEVEL FOR IMPROVEMENT. LISTEN TO YOUR BODY. TOO HIGH INTENSITY AND IMPACT MAY INCREASE RISK OF INJURY.

POST CARDIO

. SLOW DOWN EXERCISES ROUTINE TO LOWER HEART RATE AND FOLLOWED BY STATE STRETCHES MOVEMENTS. STRENGTH AND TONE THE MUSCLES, IMPROVE FLEXIBILITY. AVOID BALLISTIC STRETCHES, DEEP STATIC STRETCHES IN BENEFICIAL

COOL DOWN

• COMBINATION OF VARIETY OF EXERCISES TO TONE THE BIG MUSCLES IS ADVISED. FLOOR EXERCISES AND KINDS OF CRUNCHES ARE EFFECTIVE. DECREASE THE HEART RATE AND SMOOTH TRANSITION. CONTINUE WITH SLOW MOVEMENT TO PREVENT DIZZINESS AND HEADACHES DUE TO BLOOD POOLING ON THE LEGS.