TYPES OF FITNESS ACTIVITIES
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Aerobic activity raises your heart rate and keeps it up for a while. This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood sugar, body fat, anxiety and depression, and fatigue. Finding the right activity Experts say to do regular moderate activity and/or vigorous-intensity activity. Vary the activity. If you are getting bored with walking, try swimming or an aerobics class. Vary the place. Try a new route for walking or biking or even a different room for your exercises or stretching. By having several options, you can pick one that suits your mood or schedule. Vary the time. Exercises at different times and for different amounts of time. If you become bored with your noon walk, try exercising in the early morning or after work or school. Instead of doing one 45-minute session, do three 15-minute sessions.
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TYPES OF FITNESS ACTIVITIES
- 1. Types of Fitness Activities Physical Education J S O U E A N V E A Z Y L
- 2. Aerobic Training Resistance Training Flexibility Training
- 3. P r e - Q U I Z 1. It is best to exercise in the morning because its helps to burn more calories. 2. Running a kilometer and walking kilometer will burn the same amount of calories. 3. Performing 1,000 crunches a day will trim fat in the belly 4. Free weights are better than exercise machines in increasing strength. 5. Performing static stretching before jumping decrease vertical jump height.
- 4. Source of CARB ENERGY! is utilized for the working muscle is the preferred source of energy PROTEINS Adenosine Triphosphate Phosphagen System Glycolytic System Anaerobic System Aerobic System -presence of oxygen is not required -presence of oxygen is required simple and fastest ay of producing energy another way of breaking glucose FAT GLUCOSE MICRO NUTRIENTS fuel of the body Weightlifting jumping / jumping rope Sprinting High-intensity interval Training Biking Swimming Cycling Using elliptical Training Walking Rowing
- 5. Aerobic Training Apical Site Carotid Site Radial Site Temporal Site Target Heart Rate (THR) -is computed-based on Maximal heart rate (MHR) and the resting heart rate (RHR) MHR = 220-Age Range for Moderate Intensity Exercise 55% x HRR+RHR = Lower Limit 65% x HRR+RHR = Upper Limit Range for Vigorous Intensity Exercise 65% x HRR+RHR = Lower Limit 80% x HRR+RHR = Upper Limit MHR-RHR = HRR Range for Moderate Intensity Exercise 55% x MHR = Lower Limit 70% x MHR = Upper Limit Range for Vigorous Intensity Exercise 70% x MHR = Lower Limit 85% x MHR = Upper Limit
- 6. Aerobic Training Ideal duration and frequency in designing Philippine National Guidelines on Physical Activity 40mins – moderate intensity structured activity 20mis – vigorous high-impact intensity Long and slow Training High Intensity Interval Training High Intensity Continuous Training VO2max is the maximal amount of oxygen that the body can be consume during exhaustive exercise mL/kg/min 35 mL/kg/min 45 mL/kg/min 60-80 mL/kg/min Types of Training Program
- 7. Resistance Training (strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles. Types of Resistance Training Free weights Medicine Balls or Sand Bags Resistance Bands Suspension Equipment Body weight – classic strength training tools such as dumbbells, barbells and kettlebells. – weighted balls or bags. – like giant rubber bands – providing resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement. – can be used for squats, push-ups and chin- ups. Using your own body weight is convenient, especially when travelling or at work. – a training tool that uses gravity and the user's body weight to complete various exercises.
- 8. Forms of Resistance Training Strength Program Endurance Program Hypertrophy Program Power Program Focus in increasing the force production capability of the muscle Characterized by high repetitions because it emphasize on the ability to resist fatigue Emphasizing on increasing muscle size without concerning with increasing strength Trains the muscle to increase speed and explosiveness of movement 12 – 15 or more RM per set, controlled. 6 – 12 RM per set, controlled. 1 – 6 RM per set, controlled. 1 – 5 RM per set, performed explosively
- 9. Flexibility Training Involves activities that aim to reach your muscles until they’re loosed up, and your body becomes lithe and limber is the ability of the muscles, ligaments, and tendons to elongate through the ROM. Range of motion (ROM) Flexibility is the movement of a joint without pain in all directions possible.
- 10. Types of Flexibility Training Static Training means moving into a position that lengthens specific muscles and then holding that stretch for 30 seconds to start, working your way up to 60 to 90 seconds. Dynamic Training Ballistic Training Proprioceptive Neuromuscular Training is movement that stretches your muscles and joints. This type of stretching provides a warm-up. Incorporates rapid movement (bouncing) to lengthen muscle-tendon unit. The momentum lengthen the muscle beyond the normal range A contract resistance followed by a passive lengthening similar to static strength
- 11. Thank you
Editor's Notes
- The energy demand during exercise is significant higher than the when the body is rest, which means more carbohydrate and fats will be used. However, there are situations fat is predominant source of energy. The body will first process carbohydrates, then fats, then proteins Carbs first to be used: simple carbs (processed foods) enters bloodstream quickly provides quick burst of energy; complex carbs(found in vegetables) takes longer process. If carb is not available, the body will burn fats next. (its better to exercise early since the carbs is low therefore the body will burn fats as many people does in pursuing weight loss). Lastly, the protein, (has many critical functions who supported inside the body) are important building blocks of the bones, muscles, cartilage, and skin. It is also used to help build and repair tissues, oxygenate red blood cells, and even regulate hormones.
- Long and slow- aerobic training program utilize a low to moderate intensity exercise that maintained at least 45 minutes High continuous – involves vigorous intensities performed for 20 to 30 minutes High interval – involves repeated maximal work combined with recovery in between
- Many times people confuse flexibility with range of motion. Range of motion (ROM) is the movement of a joint without pain in all directions possible. Flexibility is the ability of the muscles, ligaments, and tendons to elongate through the ROM.1 Using flexibility exercises to improve your range of motion helps decrease your risk of injuries and avoid tightness and soreness around your joints. Plus, having a good range of motion can impact your other workouts and activities. For instance, you are more likely to use proper form and activate your muscles, making your exercise safer and more effective.2 One way to improve flexibility is through regular stretching exercises. You should stretch as part of a consistent workout routine, but you should also stretch after exercising.1 Even stretching after sitting in your office chair for an extended period is essential.