Types of Physical Exercise

• Physical activity is any movement that requires energy expenditure and involves skeletal muscles
• Physical exercise is structured and planned activity that aims to improve or maintain fitness

Types of Physical Exercise

• Isometric exercise involves muscle contraction without movement, beneficial for strength and stability (e.g., holding a plank)
• Isotonic exercises involve moving joints through a full range of motion while applying constant weight or tension (e.g., bench pressing)
• Isotonic exercises can help build muscles, improve blood sugar regulation, and enhance bone density
• Isokinetic exercises use machines that maintain a constant speed
• Isokinetic exercises are used to train athletes to improve speed and force, or to evaluate muscle function in individuals with injuries
• Concentric exercise involves muscle shortening because the force generated by the muscle is greater than the resistance
• Eccentric exercise involves muscle lengthening because the muscle is loaded
• Plyometric exercise involves rapid concentric and eccentric muscle contractions
• Plyometrics are designed to produce fast and powerful movements; it's a form of power training
• Plyometrics enhances powerful and explosive reaction of an athlete through powerful muscular contractions during rapid movements
• Plyometrics includes activities like jumps, leaps, hops, springs, and throws
• Speed + strength = power in plyometrics

Exercise Program Variables

• Sets are a group of exercise repetitions (e.g., 10 reps of bicep curls = one set of 10 reps)
• Reps are the number of times you perform an exercise in one set
• Load is the amount of weight lifted, measured in lbs, kg, or any weight unit
• Rest interval is the time between sets

Exercise Prescription

• Exercise prescription is creating a personalized exercise program based on type, duration, frequency, intensity, and volume
• Type of exercise is the mode of training, such as aerobic, resistance, flexibility, or balance
• Volume is the sum of intensity, frequency, duration, and longevity of physical activity program

Exercise Progression

• For the first 4-6 weeks of aerobic exercise, increase session duration by 5-10 minutes every 1-2 weeks
• In resistance exercise, increase repetitions before increasing the load
• Once the max number of repetitions within the target range has been achieved, increase the load by approximately 5% with proper form and technique

Training Intensity

• Training intensity is the level of effort during workouts, often as a percentage of maximum heart rate
• Target heart rate zones can be determined via calculating your maximum heart rate (Max HR) using the formulas 220 minus your age
• A more accurate formula is the Karvonen formula: Max HR = 220 - Age - Resting HR
• Low intensity (50%-60% of Max HR) is suitable for beginners, recovery days, and warm-ups
• Low intensity can helps establish a basic level of fitness and aids in fat metabolism
• Moderate intensity (60%-70% of Max HR) enhances aerobic fitness, improves endurance, and effectively burns calories
• Moderate-to-high intensity (70%-80% of Max HR) can help build aerobic capacity, increases cardiovascular fitness and improves overall performance
• High intensity (80%-90% of Max HR) improves anaerobic capacity, lactate threshold, and speed and is beneficial for interval training and race preparation
• Maximum intensity (90%-100% of Max HR) is used for short burst all-out effort, boosting power, and increasing speed

Pre-Exercise Screening

• PAR-Q is a brief questionnaire with yes/no questions to identify personal risk factors for adverse events during exercise
• Fitness facility pre-participation screening questionnaire is more detailed, covering medical history, medication use, cardiovascular symptoms, family history, physical activity levels, and exercise history

Tips for Exercising Safely and Avoiding Injuries

• Begin with low impact activities to warm up before physical activity
• Stretch both before and after exercise to improve flexibility, range of motion, and reduce risk of injury
• Wear appropriate clothing
• Gradually increase intensity to prevent overuse injuries
• Listen to your body
• Stay hydrated
• Consult a doctor before starting a new exercise program if you have pre-existing medical conditions

Physical Activity Pyramid

• The Physical Activity Pyramid shows the recommended levels of physical activity for adults, developed by ACSM to inform physical activity decisions
• Level 1: Sedentary Behavior includes activities with minimal energy expenditure, like sitting, lying down, or standing still
• Level 2: Daily Physical Activities encompasses activities in a daily routine, like household chores, yard work, and walking or cycling
• Level 3: Aerobic Exercise focuses on exercises that improve cardiovascular health and endurance, like jogging, jumping rope, and cardio machines
• Level 4: Muscle-Strengthening Activities includes exercises enhancing muscular strength and endurance, like weightlifting, resistance bands, and bodyweight exercises

Physical Activity Recommendations

• Adults should engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week
• Strength training should be incorporated at least two or more days per week