Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
Muscle Media Magazine - January 2016 Edition - ARMAGEDDON Sam Haghighat
Muscle Media Magazine: The best source for Fitness, Nutrition and Supplementation information.
This issue focuses on how to achieve the big guns with different workouts such as 100 rep sets!
Introduction
Definition of Functional Fitness
Goals
Important elements of Functional Fitness
Fitness for elderly people
Aerobic Exercises
Gym or fitness Centers
benefits of Fitness
This Guide Details Tips On How To Maintain A Beautiful Body, Exercise Tips For A Great Body. Incorporate Cardio Training, Use Weights, Eat Healthy And The Benefits To A Total Healthy Lifestyle.
Betterment in cardiovascular fitness is one illustration. Jogging or running supplies greater cardiovascular advantage than walking at a leisurely pace
There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work.
This Ebook will help you to come back in figure.
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
Effective fitness gives you the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.
Ignition Proper recovery from training is essential
Regardless if your fitness goal, a desire to burn fat or build muscle. Ignition is a necessity for proper post workout supplementation.
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
Muscle Media Magazine - January 2016 Edition - ARMAGEDDON Sam Haghighat
Muscle Media Magazine: The best source for Fitness, Nutrition and Supplementation information.
This issue focuses on how to achieve the big guns with different workouts such as 100 rep sets!
Introduction
Definition of Functional Fitness
Goals
Important elements of Functional Fitness
Fitness for elderly people
Aerobic Exercises
Gym or fitness Centers
benefits of Fitness
This Guide Details Tips On How To Maintain A Beautiful Body, Exercise Tips For A Great Body. Incorporate Cardio Training, Use Weights, Eat Healthy And The Benefits To A Total Healthy Lifestyle.
Betterment in cardiovascular fitness is one illustration. Jogging or running supplies greater cardiovascular advantage than walking at a leisurely pace
There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work.
This Ebook will help you to come back in figure.
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
Effective fitness gives you the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.
Ignition Proper recovery from training is essential
Regardless if your fitness goal, a desire to burn fat or build muscle. Ignition is a necessity for proper post workout supplementation.
Johnny Depp Long Hair: A Signature Look Through the Yearsgreendigital
Johnny Depp, synonymous with eclectic roles and unparalleled acting prowess. has also been a significant figure in fashion and style. Johnny Depp long hair is a distinctive trademark among the various elements that define his unique persona. This article delves into the evolution, impact. and cultural significance of Johnny Depp long hair. exploring how it has contributed to his iconic status.
Follow us on: Pinterest
Introduction
Johnny Depp is an actor known for his chameleon-like ability to transform into a wide range of characters. from the eccentric Captain Jack Sparrow in "Pirates of the Caribbean" to the introspective Edward Scissorhands. His long hair is one constant throughout his evolving roles and public appearances. Johnny Depp long hair is not a style choice but a significant aspect of his identity. contributing to his allure and mystique. This article explores the journey and significance of Johnny Depp long hair. highlighting how it has become integral to his brand.
The Early Years: A Budding Star with Signature Locks
1980s: The Rise of a Young Heartthrob
Johnny Depp's journey in Hollywood began in the 1980s. with his breakout role in the television series "21 Jump Street." During this time, his hair was short, but it was already clear that Depp had a penchant for unique and edgy styles. By the decade's end, Depp started experimenting with longer hair. setting the stage for a lifelong signature.
1990s: From Heartthrob to Icon
The 1990s were transformative for Johnny Depp his career and personal style. Films like "Edward Scissorhands" (1990) and "Benny & Joon" (1993) saw Depp sporting various hair lengths and styles. But, his long, unkempt hair in "What's Eating Gilbert Grape" (1993) began to draw significant attention. This period marked the beginning of Johnny Depp long hair. which became a defining feature of his image.
The Iconic Roles: Hair as a Character Element
Edward Scissorhands (1990)
In "Edward Scissorhands," Johnny Depp's character had a wild and mane that complemented his ethereal and misunderstood persona. This role showcased how long hair Johnny Depp could enhance a character's depth and mystery.
Captain Jack Sparrow: The Pirate with Flowing Locks
One of Johnny Depp's iconic roles is Captain Jack Sparrow from the "Pirates of the Caribbean" series. Sparrow's long, dreadlocked hair symbolised his rebellious and unpredictable nature. The character's look, complete with beads and trinkets woven into his hair. was a collaboration between Depp and the film's costume designers. This style became iconic and influenced fashion trends and Halloween costumes worldwide.
Other Memorable Characters
Depp's long hair has also been featured in other roles, such as Ichabod Crane in "Sleepy Hollow" (1999). and Roux in "Chocolat" (2000). In these films, his hair added a layer of authenticity and depth to his characters. proving that Johnny Depp with long hair is more than a style—it's a storytelling tool.
Off-Screen Influenc
Is your favorite ring slipping and sliding on your finger? You're not alone. Must Read this Guide on What To Do If Your Ring Is Too Big as shared by the experts of Andrews Jewelers.
What Makes Candle Making The Ultimate Bachelorette CelebrationWick & Pour
The above-discussed factors are the reason behind an increasing number of millennials opting for candle making events to celebrate their bachelorette. If you are in search of any theme for your bachelorette then do opt for a candle making session to make your celebration memorable for everyone involved.
From Stress to Success How Oakland's Corporate Wellness Programs are Cultivat...Kitchen on Fire
Discover how Oakland's innovative corporate wellness initiatives are transforming workplace culture, nurturing the well-being of employees, and fostering a thriving environment. From comprehensive mental health support to flexible work arrangements and holistic wellness workshops, these programs are empowering individuals to navigate stress effectively, leading to increased productivity, satisfaction, and overall success.
La transidentité, un sujet qui fractionne les FrançaisIpsos France
Ipsos, l’une des principales sociétés mondiales d’études de marché dévoile les résultats de son étude Ipsos Global Advisor “Pride 2024”. De ses débuts aux Etats-Unis et désormais dans de très nombreux pays, le mois de juin est traditionnellement consacré aux « Marches des Fiertés » et à des événements festifs autour du concept de Pride. A cette occasion, Ipsos a réalisé une enquête dans vingt-six pays dressant plusieurs constats. Les clivages des opinions entre générations s’accentuent tandis que le soutien à des mesures sociétales et d’inclusion en faveur des LGBT+ notamment transgenres continue de s’effriter.
2. WELCOME
to optimum recovery
Thank you for downloading your copy of
The Post-Training & Recovery Guide.
If you’re reading this, you’re serious about
your training sessions, your performance,
and even more importantly, your results.
This guide will outline simple steps you
can take to help you maximize your
results – whether you’re a diehard fitness
enthusiast or brand new to working out.
At Wilcox Wellness & Fitness we help
people enhance their lives by forming
healthy habits that they can sustain for a
lifetime.
We hope this guide helps you not only
reach your goals faster but shows you
just how much YOU can truly achieve!
Committed to Your Success,
WILCOX WELLNESS & FITNESS
Wilcox Wellness & Fitness
3. One of the BEST things you can do to
maximize results from your training
sessions and other fitness-related
activities is to …
TRAIN SMART!
This goes for everyone, from fitness
walkers to Ironman competitors to
world-class athletes! Getting fitter and
stronger is a delicate balancing act.
That’s because fitness actually has
many components:
Cardiovascular fitness
Muscular strength
Muscular stamina/endurance
Flexibility
A WELL DESIGNED
TRAINING PROGRAM
4. That’s not to mention any skill-related components
needed for sports you may enjoy, like speed, agility,
and balance.
Making sure you do just enough – and not too much –
to maintain and improve those areas of physical
fitness is the key.
Getting fitter and stronger means you have to
challenge your body. Then, you have to let your body
work its magic by giving it time to repair, rebuild, and
recover.
The best programs take that into consideration.
Our Training Program is designed with the 6 keys
to set you up for success.
SMART
TRAIN
WILCOX WELLNESS & FITNESS
5. program design
To allow you to move
freely and gracefully
without any
compensation.
To build strength on all
planes of movement.
We incorporate
movements that
prepare your body for
everyday life.
For a healthy heart.
To prevent injury and
promote recovery.
Keeping you in proper
form, giving you a solid
support system, and a
lot of accountability.
Because 70% of results
will come from this
area.
WILCOX TRAINING
WILCOX WELLNESS & FITNESS
Mobility
Functional
Training
Cardiovascular
Conditioning
Flexibility Coaching Nutrition
6. WILCOX WELLNESS & FITNESS
If you work out daily or tend to overemphasize specific
muscles/movements in your workouts… you could actually be over-
stressing your body and slowing down your progress.
Working with an experienced coach is a smart way to ensure a balanced,
progressive fitness program that will get you results… but faster.
Want more info?
Be sure to check out our 4-week KickStart
Program for how we help our clients achieve
incredible results.
7. You’ve just finished your amazingly well-
designed training session. Now what?
It is very important for you to take the
time to gradually slow down your heart
rate.
This can help stop blood from pooling in
your extremities, which can make you
feel dizzy, lightheaded, or even faint.
We encourage you to take a walk
around the gym or your home, or simply
move your body, gradually decreasing
your intensity.
POST-TRAINING
COOL DOWN
8. When you’ve just finished a training session, your
muscles are warm and pliable. This makes it an
ideal time to work on your flexibility.
Stretching helps:
Plus… it just plain feels good to stretch after
a training session. It’s also an excellent time to
wind down and relax.
Prevent soreness
Improve mobility
Improve your posture
Increase blood flow
Relieve tension & promote relaxation
Improve flexibility and your range of
motion
Cut your risk of injury
STRETCH
9. STANDING CALF STRETCH
HAMSTRING STRETCH
QUADRICEPS STRETCH
KNEELING LAT STRETCH
LEG CROSSOVER STRETCH
MODIFIED HURDLER STRETCH
While the most important time to foam roll is before your workout, it can also be
helpful to use a roller after your workout. This is especially true if you have any
trouble spots, muscle imbalances, or did a focused workout targeting a specific
muscle group.
To foam roll after your workout, simply roll the targeted body part until you feel
a tender spot. Hold that spot for 60-90 seconds until the discomfort reduces,
and move on to the next tender spot or body part. (Be sure not to roll over any
injuries or joints.)
FOAM ROLLING
While pre-training stretches are active (aka
dynamic), your post-training routine can
focus on static (non-moving) stretches,
which you can hold for 30-60 seconds.
Sample stretches to incorporate into your
routine:
STRETCH
10. HYDRATE
It is so very important to hydrate and
replenish those fluids!
If you’ve worked out hard or gotten
sweaty from your workout, make sure
you drink at least 16 oz (475 ml) of water
or other post-training drink.
Staying hydrated can help your body get
stronger, experience less soreness, and
even improve your flexibility.
REMEMBER: Our goal is to drink half our
body weight in fluid ounces daily in
water!
WILCOX WELLNESS & FITNESS
11. REFUEL
There’s an important window of time right
after your training session when you have
the opportunity to kickstart your recovery
– and your results!
This is still an emerging area of research
but studies show that during the 30-45
minutes after your workout, your body
appears to be especially receptive to two
key nutrients: carbs and protein.
The carbs will help restore your glycogen
levels, which will help with both energy
and recovery.
Protein, meanwhile, contains important
amino acids that help your muscles
repair, recover, and rebuild.
WILCOX WELLNESS & FITNESS
12. WILCOX WELLNESS & FITNESS
REFUEL
Greek yogurt with fruit
Turkey wrap
Tuna and whole-grain crackers
A protein-rich smoothie (use whole food sources: yogurt, cottage
cheese, or tofu)
For most people, eating a simple protein-carb snack or meal will get the
job done.
A few ideas:
1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of
bodyweight
15-25 grams of protein
A person weighing 150 lbs (68 kg) would aim for a snack containing 15-
25 grams of protein and 68-102 grams of carbs.
If you want to get super technical when it comes to exactly how many
grams of carbs and protein to eat after your workout, here are some
guidelines from the National Academy of Sports Medicine:
POST-WORKOUT NUTRITION Optimized!
13. ACTIVE RECOVERY
& REST DAYS
Your training sessions create two kinds of
stress on your muscles:
When you challenge your muscles properly,
you’re creating microscopic damage in your
muscles – don’t worry it’s a good thing! – that
is necessary to help your body get stronger.
Your muscles generally need 24-48 hours
between workouts to repair, recover, and
rebuild from this type of stress.
Working out depletes your muscles of
glycogen (energy). Continuous days of
workouts (especially if they’re intense) can
leave you feeling drained and exhausted...
STRESS 1 Mechanical Stress
STRESS 2 Metabolic Stress
14. WILCOX WELLNESS & FITNESS
ACTIVE RECOVERY
& REST DAYS
Taking a rest or active recovery day can give your body the extra “oomph” it
needs to keep performing at a high level during the days that you workout.
Reasons to take a rest day:
Avoiding physical burnout: inadequate rest can leave you feeling
depleted, stale, and sore.
Spending time with your family and friends.
Preventing mental burnout: constantly pushing yourself can set
you up for mental fatigue and make you start dreading (vs. looking
forward to) your workouts.
Creating a more balanced life: fitness IS super important, but so
are your other hobbies and interests!
“Adulting.” Grocery shopping, meal prepping, chores, errands,
etc. have to get done at some point.
15. Active recovery days fall somewhere between training days and rest days.
These are days when you’re not working out as hard as you would on a
“workout day” – but you’re also not leaving a big dent on the couch from
binge-watching your latest streaming obsession.
This is when you take a yoga class, go for a hike, play softball, go
swimming at the beach, go mountain biking or anything else that involves
gentle to moderate activity.
Active recovery days can be even more beneficial than complete rest days
because they can help keep your blood flowing and better help your
muscles recover and rebuild.
Working with a coach can help you build the right amount of rest &
recovery into your routine, so you can continue getting results while ALSO
living a full and balanced life.
"ACTIVE RECOVERY" DAYS?
But What About
WILCOX WELLNESS & FITNESS
16. WILCOX WELLNESS & FITNESS
SLEEP
FROM A RECOVERY STANDPOINT, SLEEP IS CRITICAL
AT A CELLULAR AND HORMONAL LEVEL.
Catabolic hormones contribute to the breakdown of tissue, and
these include cortisol and adrenaline, which are linked with
(among other things) stress. When you don’t get enough
quality sleep, you can have higher levels of these hormones.
Anabolic hormones (like human growth hormone – HGH) help
your muscles recover and grow. HGH is released during
periods of non-dream deep sleep.
7-8 HOURS OF QUALITY SLEEP IS VITAL TO THE
SUCCESS OF YOUR TRAINING SESSIONS
Plus, the more energized you feel after a good night of sleep,
the more energy you can bring to your training sessions.
The big one is safety: when you go into a workout tired, your
risk of injury increases.
17. Earlier we talked about how stress can affect
you at a hormonal level.
Your body is well equipped to handle short-
term acute bouts of stress, such as a bad day
at work. But too much stress over a long
period of time – aka chronic stress – can take
a toll!
This is why it’s important to have healthy
habits in place to help you manage stress
before it manages you.
STRESS
Some proven ways to manage stress:
Meditation or breath work
Exercise
Being in nature
“Unplug” time with friends & family
Reading
Massage