Fitness Exercise Guide PDF

MUSCULAR STRENGTH Lesson 4.1 MUSCULAR ENDURANCE SET FITNESS GOAL: ENGAGING IN BONE STRENGTHENING EXERCISE MODERATE TO VIGOROUS PHYSICAL RESISTANCE EXERCISE ACTIVITY. MUSCULAR STRENGTH Muscular strength is the amount of force you can put out or the amount of...

MUSCULAR STRENGTH Lesson 4.1 MUSCULAR ENDURANCE SET FITNESS GOAL: ENGAGING IN BONE STRENGTHENING EXERCISE MODERATE TO VIGOROUS PHYSICAL RESISTANCE EXERCISE ACTIVITY. MUSCULAR STRENGTH Muscular strength is the amount of force you can put out or the amount of weight you can lift. MUSCULAR ENDURANCE Muscular endurance is how many times you can move that weight without getting exhausted (very tired). BENEFITS OF MUSCULAR STRENGTH AND ENDURANCE Muscular strength and endurance are important for many reasons: Increase your ability to do activities like opening doors, lifting boxes or chopping wood without getting tired. Reduce the risk of injury. Help you keep a healthy body weight. Lead to healthier, stronger muscles and bones. Improve confidence and how you feel about yourself. Give you a sense of accomplishment. Allow you to add new and different activities to your exercise program. IMPROVING MUSCULAR STRENGTH AND ENDURANCE There are many ways to improve muscular strength and endurance. A gym or fitness centre is a good place to go if you’re interested in doing resistance training (also called strength training, weight training or weight lifting). This involves working a muscle or group of muscles against resistance to increase strength and power. IMPROVING MUSCULAR STRENGTH AND ENDURANCE Doing normal daily activities like lifting groceries or walking up and down stairs can also help. You can also do many exercises at home that don’t need equipment, such as push- ups and sit-ups. All you have to do is challenge your muscles to work harder or longer than they usually do. Remember, if you’re going to do strengthening exercises that involve lifting, it’s important to use the correct techniques.  BONE STRENGTHENING EXERCISE Regular exercise can go a long way toward bone strengthening, helping avoid or slow down bone loss in men and women alike. There are two general exercise groups that promote bone strengthening by building and sustaining bone density: weight-bearing and strength-training exercises. WEIGHT-BEARING STRENGHT TRAINING EXERCISE EXERCISE Weight-bearing activities work your body's bones and Strength-training exercises are activities in which you muscles against the forces of gravity while you're incorporate some form of resistance, usually weights, standing up, causing your muscles to pull on your against your body. By putting stress on your muscles bones. This type of action helps increase or preserve and bones, strength-training exercises increase your bone density. muscular strength and improve your bone density. WEIGHT-BEARING EXERCISE Weight-bearing exercise can be high- or low-impact. High-impact weight-bearing exercises include running, hiking, dancing, stair climbing, and jumping rope. Low- impact weight-bearing exercises, while not as beneficial as high-impact weight bearing exercises, are a dependable substitute if you are not able to perform high- impact activities due to balance issues or fall risks. Examples of low-impact exercises include running on standing elliptical machines, low-impact aerobics, and walking. STRENGHT TRAINING EXERCISE Common strength-training exercises include weight lifting with machines or hand weights; resistance activities, such as elastic exercise bands or pulley machines; and body-weight and functional activities, such as repetitively standing up from a sitting position or standing up on your tiptoes. The main objective of strength-training exercise is to increase your muscle mass in order to improve your balance and strength, which helps decrease risk factors for falls and bone fractures. Yoga and Pilates can also improve strength, flexibility, and balance. RESISTANCE TRAINING Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. RESISTANCE TRAINING Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build strength, anaerobic endurance and size of skeletal muscles. Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.  + LESSON 4.2 SET FITNESS GOAL CIRCUIT TRAINING ENGAGING IN MODERATE FLEXIBILITY TO VIGOROUS PHYSICAL EXERCISE ACTIVITY. STATIC STRETCHING + EXERCISE  + CIRCUIT TRAINING IS WHEN YOU COMBINE AND ALTERNATE BETWEEN SIX TO TEN EXERCISES TO TARGET DIFFERENT MUSCLE GROUPS. YOU CAN ALTERNATE BETWEEN UPPER BODY CIRCUIT + MUSCLES TO LOWER BODY EXERCISE AND YOUR CORES. THE COMBINATION OF THESE EXERCISES IS CARRIED OUT WITHIN SHORT TRAINING REST PERIODS IN BETWEEN DIFFERENT REPS. CIRCUIT TRAINING +IT IS WHEN YOU ALTERNATE BETWEEN SEVERAL EXERCISES (USUALLY FIVE TO 10 ) THAT TARGET DIFFERENT MUSCLES GROUPS + EXAMPLE: CIRCUIT TRAINING + FLEXIBILITY + EXERCISE stretch your muscles and may improve your range of motion at your joints. + THEY CAN IMPROVE YOUR FLEXIBIL;ITY AND REDUCE YOUR RISK OF INJURY DURING SPORTS AND OTHER ACTIVITIES. + IT USUALLY DONE IN WARM-UP EXERCISE TO CONDITION THE MUSCLE AND IN THE COOLING DOWN EXERCISE TO ALLOW THE BODY TO GRADUAL TRANSITION IN A RESTING OR NEAR-RESTING STATE. + + EXAMPLE: FLEXIBILITY EXERSISE + +  + STATIC STRETCHING IT IS MOST OFTEN RECOMMENDED FOR GENERAL FITNESS. WITH THIS TYPE, YOU SLOWLY EASE INTO THE POSITION AND HOLD FOR 10-30 SECONDS BEFORE SLOWLY RELEASING THE STRETCH. STATIC STRETCHING SHOULD BE PERFORMED WITH WARM MUSCLES, SUCH AS AFTER A WARM-UP OR AT THE END OF A WORKOUT. THERE ARE TWO FORMS OF + STATIC STRETCHING. ACTIVE AND PASSIVE STATIC  STATIC STRETCHING +  + DYNAMIC STRETCHING + + DO YOU HAVE DYNAMIC-STRETCHING-VS-STATIC-STRETCHING (1).pdf + SPORT RELATED INJURY LESSON 5 KINDS OF INJURY ACUTE INJURIES CHRONIC INJURIES  ACUTE INJURIES IT OCCUR SUDDENLY WHEN PLAYING OR EXERCISING. SPRAINED ANKLES, STRAINED BACKS, AND FRACTURED HANDS ARE ACUTE OF INJURIES. SIGNS OF AN ACUTE INJURY INCLUDE: SUDDEN, SEVERE PAIN; SWELLING NOT BEING ABLE TO PLACE WEIGHT ON A LEG, KNEE, ANKLE OR FOOT AN ARM, ELBOW, WRIST, HAND OR FINGER THAT IS VERY TENDER. NOT BEING ABLE TO MOVE A JOINT AS NORMAL; EXTREME LEG OR ARM WEAKNESS; AND A BONE OR JOINT THAT IS VISIBLY OUT OF PLACE.  CHRONIC INJURIES IT HAPPENS AFTER YOU PLAY A SPORT OR EXERCISE FOR A LONG TIME. SIGNS OF A CHRONIC INJURY INCLUDE : PAIN WHEN YOU PLAY; PAIN WHEN YOU EXERCISE; A DULL ACHE WHEN YOU REST; AND SWELLING PREVENTING SPORTS INJURIES  CAUSES OF SPORT INJURIES IMPROPER OR POOR TRAINING PRACTICES WEARING IMPROPER SPORTS GEAR BEING IN POOR HEALTH CONDITION; AND IMPROPER WARM-UP OR STRETCHING PRACTICES BEFORE A SPORTING EVENT OR EXERCISE REMEMBER THIS: REMEMBER THIS: The following are terminologies that you might experience if we opt to observe personal safety protocols during Moderate to Vigorous Physical Activities (MVPA) The following are terminologies that you might experience if we opt to observe personal safety protocols during Moderate to Vigorous Physical Activities (MVPA) The following are terminologies that you might experience if we opt to observe personal safety protocols during Moderate to Vigorous Physical Activities (MVPA) PROPER ETIQUETTE AND SAFETY IN THE USE OF FACILITIES AND EQUIPMENT LESSON 6  ETIQUETTE conduct or procedure Etiquette during online and required by good breeding offline class in physical or prescribed by authority education at the present to be observed in social or pandemic situation must be official life. understood by learners and is highly expected from them to help teachers facilitate the is a set of customs and rules challenging tasks interactively for polite behavior, especially and address their experienced among a particular class of concern. people or in a particular profession. \  PROPER ETIQUETTE AND SAFETY STANDARDS IN FACILITIES 1 2 3 Read the rules Maintain Be mindful and regulations cleanliness and of the place of others orderliness  PROPER HANDLING OF EQUIPMENT 2 3 1 Be alert and Read the Take good aware on how manual care of the to use the carefully equipment equipment. END