Exercise Types and Bodyweight Workouts PDF

Kamusta ? EXERCISE -BASED FITNESS Learning Outcomes At the end of this lesson, the students should be able to: differentiate the exercise with and without equipment; appreciate the benefits of exercise; create a dance exercise with and without equipment with a music accompaniment....

Kamusta ? EXERCISE -BASED FITNESS Learning Outcomes At the end of this lesson, the students should be able to: differentiate the exercise with and without equipment; appreciate the benefits of exercise; create a dance exercise with and without equipment with a music accompaniment.  WHAT IS EXERCISE EXERCISE involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health. A normal resting heart rate for adults ranges from 60 to 100 beats per minute Whether people engage in light exercise, such as going for a walk, or high intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind. EXERCISE TYPES  Aerobic (Cardio) Exercis Strength (Resistance) Trai Flexibility Exercises Balance Exercises Functional Trainin High-Intensity Interval Aerobic (Cardio) Exerci These increase your heart rate and include activities like running, cycling, swimming, and dancing. They improve cardiovascular fitness and endurance. Strength (Resistance) Tra This type involves using weights, resistance bands, or body weight to build muscle strength. Examples include weightlifting, push-ups, and squats. Flexibility Exercis These aim to improve the range of motion of your muscles and joints. Examples include stretching, yoga, and Pilates. Balance Exercise These help improve stability and coordination. Examples include tai chi, standing on one leg, and balance board exercises. Functional Train This type mimics everyday activities to improve overall strength, balance, and movement. It often involves compound movements like squats and lunges that engage multiple muscle groups. High-Intensity Inter Training (HIIT) This combines short bursts of intense activity with periods of rest or lower-intensity exercise. It can improve cardiovascular fitness and burn calories in a shorter EXERCISE WIT EQUIPMENT  Exercises with equipment refer to physical activities that require the use of specialized tools or machines to help perform movements, increase resistance, and target specific muscle groups. Exercise equipment is any apparatus or device used during physical activity to enhance the strength or conditioning effects of that exercise by providing either fixed or adjustable amounts of resistance, or to otherwise enhance the experience or outcome of an exercise routine. DLZHU AB MNBI E D U MB B E L L a bar with weights at the ends that is usually used for exercise or building strength KIENTC TOLAET BEUWLB L  K E T T L E B E L L a cast-iron or cast-steel ball with a handle attached to the top, resembling a cannonball with a handle. It is used to perform many types of exercises, including ballistic exercises that combine cardiovascular, strength and flexibility training. TLFRO EOADU MINL T R E A DM I L L a device having an endless belt on which an individual walks or runs in place for exercise or physiological testing EARACGS NSGTNA EDLIB R E S I S T A NC E B A ND a means of strengthening and/or stretching your muscles, whether for aesthetics, athletic performance, or physical therapy. COKAL BRLUR SITPE AB ROL L E R a wheel with handles that you can roll outwards as you perform your ab exercises on the floor. BODYWEIGH EXERCISES  Bodyweight exercises (bodyweight workouts) are exercises that use the weight of your own body as resistance, without the need for equipment or weights. These exercises can include a wide range of movements such as push- ups, squats, lunges, planks, and burpees.  Push Up is a basic yet one of the most important exercise for strength and stamina. This weight loss workout helps strengthen your upper body targeting your chest muscles, shoulder as well as abdomen. English Class | Laredo York Primary School  Plank The plank helps tone your waistline and tone your belly thus, highly effective for the abdominal region.  Plank It is a perfect weight loss workout at home. Just get into push up position, bend your elbows at 90° while resting your weight on your forearms and achieve the perfect posture for your body.  Crunches Crunching chiefly helps tone and strengthen the abdominal or core muscle which is similar to sit-ups however it involves lifting your upper back off the floor instead of your entire back.  Squats In strength training and fitness workout, the squat is a compound, lower body workout which helps tone the lower part of your body tremendously.  Squats Start by breaking parallel until your hips are below your knees. Do two sets of 15 reps each for every day and see your lower body getting all worked out in the second week itself. Cardio Exercises Cardio exercises, also known as aerobic exercises, are physical activities that increase your heart rate, breathing rate, and circulation, and can help improve your overall cardiovascular health. Cardio Exercises These exercises are designed to improve your endurance and promote the efficient use of oxygen in your body. SAFE TY  Warm-Up Always begin with a warm-up to increase blood flow to muscles and prepare your body for exercise. This may include dynamic stretches or light aerobic activity.  Proper Footwear Wear appropriate shoes that provide support and cushioning for the type of exercise you’re doing.  Stay Hydrated Drink water before, during, and after exercise to maintain hydration.  Listen to Your Body Pay attention to how your body feels. If you experience pain (not to be confused with discomfort), stop the exercise and assess the situation.  Environme nt Ensure your workout area is safe, free from obstacles, if indoors or outside.  Cool Down End sessions with a cool- down period that includes static stretching to help improve flexibility and return your heart rate to normal. Rest and Recovery Allow adequate time for muscle recovery to prevent overtraining. TECHN IQUE TIPS  Posture Maintain proper posture throughout your exercises. For example, keep a neutral spine when lifting weights and avoid rounding your back.  Controlled Movements Perform exercises slowly and with control to minimize the risk of injury. Rapid or jerky movements can lead to strains or falls.  Range of Motion Use a full range of motion that is appropriate for your body. Avoid hyperextending or overextending joints.  Breathing Breathe properly, exhaling during exertion (e.g., lifting) and inhaling during the easier phase (e.g., lowering). Breathing 2-1 breathing technique  Form Over Weight Prioritize good form over lifting heavier weights. It's better to lift lighter weights correctly than heavier weights incorrectly. Thank you!