Forever young training program
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This document outlines a Forever Young training program that includes a 5 minute warm up of walking and running. It then details various upper body, trunk, and arm exercises lasting 3 minutes each including rowing, crunches, military press, and bicep curls. The program finishes with 10 minutes of aerobic exercise and 4 minutes total of lower back and hip flexor stretching exercises. The program focuses on warming up, strengthening muscles, improving posture, losing weight, and increasing flexibility.
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Physical activity includes sports, dance, and activities done at work or at home, like walking or yard work. Exercise is a planned, structured activity meant to improve or maintain fitness. Physical activity is essential for health, while exercise is necessary to improve fitness. The components of physical fitness are health-related and skill-related; health-related fitness helps you stay healthy, while skill-related fitness helps with sports skills.
Tirur Presentation.pptx
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
Unit 3 anatomy and physiology (muscles)
The document discusses the muscular system and how muscles function. It describes the three main types of muscles - smooth, cardiac, and skeletal - and their different purposes. It explains how muscles contract and relax to enable movement, working in pairs as flexors, extensors, prime movers, antagonists, fixators, and synergists. It also discusses how exercise impacts the muscular system, increasing blood flow and oxygen uptake while depleting ATP stores and building up waste products.
Exercise and Low Back Pain: How to Get a Strong Core and a Healthier Back
1) Low back pain can be caused by poor movement patterns, lack of postural control, tight hip and ankle muscles, muscle imbalances, and lack of core endurance.
2) Exercises should focus on improving postural control, increasing flexibility of tight muscles like hip flexors, activating weak muscles like glutes, and using the core in functional movements.
3) Core exercises that emphasize a neutral spine in isolation and with movement are recommended, while avoiding exercises that involve spine flexion or twisting until stability improves. Maintaining proper form is important to prevent aggravating back pain.
Unit 2 Health Book
The document discusses physical fitness and nutrition. It covers the benefits of physical fitness, which include improved physical, mental/emotional, and social health. Some key components of physical fitness are also defined, such as body composition, flexibility, muscular strength and endurance, and cardio respiratory endurance. The document also discusses exercise programs, types of physical activity, nutrition, and exercise-related injuries.
Grade 11 Physical Fitness.pdf
This document discusses exercise for fitness and includes information on aerobic exercise, muscle-strengthening exercise, bone-strengthening exercise, and improving BMI. It defines physical fitness, outlines the three components of fitness including health-related, skill-related, and physiological fitness. The document provides examples of physical activities that are aerobic, muscle-strengthening, and bone-strengthening. It also includes a sample warm up, cool down and workout routine.
Anil dahiya Class XII chapter -7 Physiology & injuries in sports
The document discusses various factors related to physiology and injuries in sports. It covers the physiological factors that determine components of physical fitness like speed, endurance, strength, flexibility and agility. It also discusses the effects of exercise on the cardiovascular, respiratory and muscular systems. Some key points include how exercise can increase heart rate, lung capacity, muscle size and strength. The document also covers common sports injuries like sprains, strains, fractures and dislocations. It provides classifications and examples of soft tissue injuries. Physiological changes related to aging are also summarized.
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Forever young training program
- 1. Forever Young Training Program
- 3. Warm Up - Run 5 min Walking 5 min Running Performing a good warm-up before exercise is fundamental: in fact, the body prepares for what will be the actual training, drawing blood into the muscles, lubricating joints and making muscles and tendons more elastic.
- 4. Upper Body – Trazioni Rowing in static lunge 3 min Back muscles have a particularly robust structure: they are operated primarily for strength or movement of great amplitude and to preserve the correct posture.
- 5. Trunk - Crunch 3 min The abdominal muscles play a vital role in maintaining proper Manca foto posture of the spine.
- 6. Upper Body – Press Kinesis – Military Press 3 min
- 7. Recline 10 min Aerobic exercises improve cardiovascular function and determine a specific calorie expenditure. It's a great form of training to lose or control weight.
- 8. Arms – Bicipiti Alternati 3 min
- 9. Stretching – Lower Back Erector Spinae 2 min Stretching increases the flexibility and elasticity of muscles and tendons
- 10. Stretching – Hip Flexors Ileopsoas 2 min Stretching increases the flexibility and elasticity of muscles and tendons