Top 5 Fitness Trends Exercise PDF

**Top 5 Fitness Trends Exercise** 1. **Zumba** - was created in the 1990s by dancer and choreographer Beto Perez, an aerobics instructor in Cali, Colombia. 2. **CrossFit** - promoted as both a physical exercise philosophy and a competitive fitness sport. - incorporating elements...

**Top 5 Fitness Trends Exercise** 1. **Zumba** - was created in the 1990s by dancer and choreographer Beto Perez, an aerobics instructor in Cali, Colombia. 2. **CrossFit** - promoted as both a physical exercise philosophy and a competitive fitness sport. - incorporating elements from high-intensity interval training (HIIT), Olympic weightlifting, plyometrics, powerlifting, gymnastics. 3. **Yoga** - is a group of physical, mental, and spiritual practices or disciplines that originated in ancient India. 4. **Bodyweight exercises (also called bodyweight workouts)** - are strength training exercises that use an individual\'s own weight to provide resistance against gravity.  - Bodyweight exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.  - Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing.  5. **Biking** - also known as bicycling or cycling, is the activity of riding a bicycle or other type of cycle. - It encompasses the use of human-powered vehicles such as balance bikes, unicycles, tricycles, and quadricycles. **Exercise Variable and Principles, FITT Principle** A. **7 Principles of Exercise and Sport Training** - When you approach your multi-sport training, the best way behind to answer your question is better to understand the principles behind the work you are putting in to improve. These are seven basic principles of exercise or sport training you will want to keep in mind. 1. **Individuality** - Everyone is NOT created equal from a physical standpoint. Everyone is different and responds differently to training. - Some people are able to handle higher volumes of training while others may respond better to higher intensities. - Differences in genetics, age, experience, body size, and health status can all affect the outcomes of a workout. 2. **Specificity** - The body makes gains from exercise according to how the body exercises. - Applying specificity correctly allows you to have a program designed around gains and goals that is efficient, focused, and effective. 3. **Progression** - The principle of progression says that your body adapts to your fitness routine you have to challenge yourself to keep seeing progress. - That challenge could be a variety of things, from increasing your time, intensity, weight, sets, reps or more. - To ensure that results will continue to improve over time, the degree of the training intensity must continually increase above the adapted work load. 4. **Overload** - The overload principle is one of the seven big laws of fitness and training. - Simply put, it says that you have to gradually increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. **Issues with the Overload Principle:** A. **Hitting a Plateau while Ignoring the Overload Principle** - The obvious issue with ignoring the overload principle is the failure to make gains. If you continue to do the same workout or train at the same intensity and frequency, you will make gains only to a certain point. B. **Overreaching and Overtraining Stress** - if you use the overload principle in the wrong way, say by increasing intensity too quickly, you get into a state of overreaching or overtraining. Overreaching is a short-term problem, a decrease in physical performance that takes days to overcome. **Some signs of overtraining you should watch out for include:** - Increased resting heart rate - Loss of appetite and weight loss - Difficulty sleeping - Emotional changes or mood swings - Fatigue - Chronic muscle soreness 5. **Adaptation** - Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran two miles you were sore after, but now it\'s just a warm up for your main workout. 6. **Recovery** - The body cannot repair itself without rest and time to recover, both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. 7. **Reversibility** - Fitness improvements are lost when demands on the body are lowered. If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise. - Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. 1. **FITT PRINCIPLE** - **Frequency:** Refers to the frequency of exercise undertaken or how often you exercise. - **Intensity:** Refers to the intensity of exercise undertaken or how hard you exercise. - **Time:** Refers to the time you spend exercising or how long you exercise for. - **Type:** Refers to the type of exercise undertaken or what kind of exercise you do. C. **PHASES OF EXERCISE** - Preparing your body for the activity of the conditioning part of your workout. Warming up before exercise allows your body to adjust gradually to the increased demand on your heart, muscles, breathing, and circulation. - It is when you perform the exercise that produces fitness benefits calorie burning, building endurance, or muscle strengthening. - Cool down is bringing the body back to its relaxed state gradually from a super active state. Tapering down the muscle movement before completely stopping the heavy workouts help the body to cope better with the changes that take place in the metabolism and muscles used during the workout. - The most important benefit of cool down is that it reduces the adrenaline (the 'action' hormone) in the body. **2 Types of Stretching** 1. **Dynamic stretching** is a strategy used to improve mobility while moving through a range-of- motion, often in a manner that looks like the activity or sport that is going to be performed. 2. **Static stretching** is holding a stretch without movement, usually only at the end-range of a muscle. **Warp Up Exercises** **5 Specific Benefits of the Conditioning Program** 1. **Conditioning exercises help to increase body and muscle temperature** - A good warp-up will raise your body temperature which is particularly helpful to your muscles. As your muscle temperature increases, oxygen becomes more available to your muscles. 2. **Reduce the risk of injury** - Warming up will improve muscle elasticity and allow for efficient cooling, meaning less chance of accidentally hurting yourself or overheating during your exercise. 3. **Helps to mentally prepare** - Use your time warming up to think about what you're about to do, guaranteeing that both your body and mind will be ready to succeed. 4. **Increase Flexibility** - Warm-up will increase blood flow to your muscles, and allow your body to increase its flexibility in both the short and long-term always a plus when it comes to properly performing a workout. 5. **It improves general health** - It develops and improve our overall fitness and wellness. **Conditioning Exercise for the Head & Neck** **Side-to-Side** - Start with your head facing forward. - Then move your head gently to right shoulder, as if you are looking to the right. - Repeat on the other side. **Head Bending** - Bend your head downward and backward. - Repeat as you desired. **Ear-to-Shoulder** - Tilt your head to the right and to the left. - Repeat as you desired. **Conditioning Exercise for the Shoulders, Arms & Hands** **Shoulders Up-and-Down** - Move your both shoulders upward and downward. - Repeat as you desired. **Rotating One Shoulder at a Time** - Gently rotate your right shoulder forward and backward. - Repeat on the left shoulder. **Rotating Both Shoulders Together** - This exercise is exactly the same as rotating one shoulder at a time except that, this time, you rotate both shoulder together. **Posterior Arms Stretch** - Bring one arm across your upper body and hold it straight. - Grasp the elbow with the other arm and gently pull toward your chest. - Hold for 10-20 seconds and repeat on the other side. **Triceps Stretch** - Lift and bend one arm until your hand is in the middle of the upper back. - Grasp the elbow with other hand and gently pull. - Hold for 10-20 seconds and repeat on the other side. **Arm Swing** - Stand up straight, arms stretched horizontal to the sides. - Cross your arms at the front and bring them back. - Repeat this back and fourth movement until the set is complete. **Arm Circling** - Raise and extend your arms to the sides without bending the elbows. - Slowly rotate your arms forward, making small circles. - Complete a set in one direction and the switch, rotating backward. **Wrist Stretch** - Stand up and extend your right arm forward at shoulder height. - With your elbow straight, grasp your right hand with the left one. - Hold and bend the wrist downward. - Switch arms and repeat. **Wrist Circle** - Stand straight, clasp your hands together by locking your fingers loosely and start rotating your wrist. - Keep rotating until set is complete. **Conditioning Exercise for the Hips, Legs & Feet** **Standing Side Bend** - Stand straight, raise your arms above your head. - Bend your torso to the right, then to the left. - Keep alternating sides until the set is complete. **Trunk Twist** - Hold your arms ar "T" position. - Twist your torso in 45-60 degrees. - Use a 4-counter per repetition. **Hip Circles** - Stand straight, bend the knees slightly and place your hands on hips. - Slowly rotate your hips, making big circles. - Complete a set in one direction and then switch to the opposite direction. **Bent Over Twist** - Stand straight with your feet apart and raise your hands to the side. - Bend and rotate your torso to the right, touching your right feet with your left hand. - Repeat on the other side. **Alternating Side Lunge** - Stand straight - Step out to the side with your left knee. - Return to the starting position and repeat the movement with the right leg. **Alternating Side Lunge Touch** - Stand gtall with your feet hip-width apart - Step to the side with your right leg and touch the right foot with your left hand - Return to the starting position and repeat the movement with the left leg. **Cursty Lunge** - Stand straight. - Take a big step back with your left leg, crossing it behind your right leg. - Bend your knees, until your right thigh is parallel to the floor - Return to the starting position and repeat on the opposite side **Front and Back Lunge** - Stand with your feet hip- width, take a step forward and then slowly bend both knees until your back knee is just above the floor - Repeat this back and fourth movement for the entire duration of the set, and then switch legs. **Knee Circles** - Bend your knees, - Place your hands on the knees and slowly rotate them circles making small - Complete a set in one direction and then switch to the opposite direction. **Quad Stretch** - Stand up tall and shift your weights to the right leg - Lift your left foot and grasp it with your left hand - Pull to the left foot toward your butt until you feel the stretch in your quads - Hold the stretch for 30 seconds and repeat with the right leg **Ankle Circles** - Stand up straight, your arms by your side - Shift your weights to the right leg and point your left toes down into the ground, - Start rotating your left foot, making small circles with your ankles - Repeat exercise with your right foot. **Conditioning Exercise for the Trunk & Abdominal Region** **Straight Leg Raise** - From supine lying position, hands on the sides. - Raise your legs until your body is in L shape - Lower both legs slowly and then return to the starting position - Repeat until set is complete **Abdominal Curl** - From a hook lying positions, hands supporting your head - Lift your head forward to the chest - Hold this position for 4 counts. - Return to position and relax. Repeat as desired. **Side Lying Hip Abduction** - From side lying position - Lift your top leg as high as possible and then lower it back down - Repeat this movement for the duration of the set and then switch legs **Back Extension** - From a prone lying position, legs fully extended and your hands supporting your heads - Lift your torso with the help of your back muscles - Hold for a count of 2 and return to the position starting - Repeat until set is complete **Back Leg Lift** - From a dog stand position - Extend one leg behind you - Lift the leg from hip level and slowly lower it back down - Repeat with the opposite leg until set is complete. **Jumping Jacks** - Stand straight with your feet together and hands by your sides - Jump up, spread your feet and bring both hands. together above your head - Repeat until set is complete **Non-Locomotor** - \"movement that moves around the axis of the body (the spine) rather than movement which takes the body through space.\" - Non-locomotor movement is attached movement. It stays in one place. **Swing** - a pendular motion of a body part that can move forward and backward or side to side. **Twist** - a partial rotation of body parts around an axis **Turn** - a full rotation of the body around a vertical horizontal. half turns or or Full, quarter **Bend** - a flex of a body part at a joint. **Stetch** - Extending a body part or the whole body **Wiggle** - A small or big, fast or slow curvy movement of a body part or the whole body. **Rock or Sway** - To shift of the body weight forward, backward, side to side or in a circular pathway **BRACING THE CORE** - We tighten all muscles surrounding the abdomen. As we contract the abdominal muscles, the erector spinae muscles proximately go into joint action and support the back from the rear. In other words, we create belt a or natural girdle that soothes and protects the spine with muscle contraction **DEAD BUG SERIES** - Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they\'re just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side **BIRD DOG SERIES** - Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping shoulders your and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor **PLANK SERIES** - Start in plank, inhale, and then move your backside toward your heels as you exhale. Press through your heels, and shoot yourself back out long into plank position. Repeat at a brisk pace, keeping your core pulled in the whole time. **SQUAT SERIES** - The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body, including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders and back. **Locomotor Movements** - refer to the various ways in which the body moves from one place to another. These fundamental movements are essential for physical activity, sports, and daily life, as they form the foundation of all human movement. **Coordination:** The ability to move different parts of the body smoothly and efficiently. **Balance:** The control of body posture and stability during movement, which is essential to avoid falls and maintain proper form. **Strength and Power:** Engaging various muscle groups while performing these movements helps build muscle strength, agility, and endurance. **Flexibility:** Many locomotor movements require a range of motion, which promotes joint health and flexibility. **Walking** - a low-intensity, controlled movement involving a reciprocal pattern of the legs. **Running** - involves a flight phase where both feet are off the ground. It demands more power and greater muscle activation in the quadriceps, glutes, and hip flexors. **Hopping** - is a fundamental locomotor movement that involves jumping on one foot and landing on the same foot. **Jumping** - one of the most explosive and dynamic locomotor movements that involves lifting the body off the ground using both legs simultaneously. **Galloping** - a continuous, rhythmic movement where one leg leads (the \"front\" leg), and the other leg follows in a trailing, jumping manner (the \"back\" leg). **Skipping** - a rhythmic and coordinated locomotor movement that combines elements of both walking and jumping. **Leaping** - a powerful and dynamic locomotor movement that involves propelling the body off the ground with both feet and landing on one or both feet. **Sliding** - A lateral movement that involves side-to-side weight transfer and engages the adductors and abductors more than other locomotor patterns.