Physical Activity, Group Exercise, and Fitness PDF

TOPIC 1: PHYSICAL ACTIVITY, GROUP EXERCISE, AND FITNESS Inactivity is reaching "crisis proportions" as the result of a highly technological society that makes it convenient to remain sedentary. In the Philippines, it is now estimated that some 41 percent of the adult population is reportedly not mo...

TOPIC 1: PHYSICAL ACTIVITY, GROUP EXERCISE, AND FITNESS Inactivity is reaching "crisis proportions" as the result of a highly technological society that makes it convenient to remain sedentary. In the Philippines, it is now estimated that some 41 percent of the adult population is reportedly not moving or exercising enough, increasing the risks of heart disease, diabetes, and other health. Even more disturbing, Filipino adolescents were among the most physically inactive in the world, with only 15.4 percent meeting the global physical activity recommendation. Recent findings confirm that fitness is a better predictor of health and longevity than almost any other factor studied. WHAT IS PHYSICAL ACTIVITY? “Anything that gets you moving!” The term “physical activity” describes many forms of movement, including activities that involve the large skeletal muscles. Activities that involve the small skeletal muscles (e.g. playing board games, drawing, writing) are important, but they do not provide the health benefits of activities that involve the large skeletal muscles and require substantial energy expenditure. PHYSICAL ACTIVITY AND EXERCISE Physical activity is a general term that includes sports, dance and activities done at work or at home, such as walking, climbing stairs, or mowing the lawn. When people do physical activity especially for the purpose of getting fit, we say they are doing exercise. FORMS and TYPES OF PHYSICAL ACTIVITY Moderate Activity Moderate intensity can be described as little to no sweating, slightly elevated heart rate/breathing, but still able to carry on a conversation. Vigorous Activity Vigorous intensity can be described as sweating, heavy breathing, definite raise in heart rate, and unlike moderate intensity, verbal communication becomes difficult. TYPES OF PHYSICAL ACTIVITIES 1. Daily activities or Lifestyle Physical activity typically performed on a routine basis (e.g., walking, climbing stairs, mowing or raking the yard), which is usually light to moderate in intensity. 2. Sports Physical activity that involves competition, scorekeeping, rules, and an outcome that cannot be predetermined. There are three categories of sports: individual, dual and team. 3. Physical recreational activity Recreational activities are experiences or organized activities that you do or actively participate in with others, to have fun and enjoy life during your free time. This includes experiences that require physical activity and interactions and playing with other people. 1. Play Activity with flexible rules, usually self-selected, for the purpose of having fun. (e.g. Larong Pinoy) 2. Indoor recreational activities are the things that you do for fun and enjoyment in the comfort of your home, the gym, or any other covered area. 3. Outdoor activity refers to recreation done outside, most commonly in natural settings. The activities that encompass outdoor recreation vary depending on the physical environment they are being carried out in. 4. Muscle Strengthening Muscle strengthening activities increase the strength and the endurance of your muscles. Muscle-strengthening should be done two or more days a week. This type of activity can be done at home with little or no equipment, if equipment is not available. Examples include weight lifting, push-ups, HIIT, TABATA resistance band training, etc. BENEFITS OF PHYSICAL ACTIVITY Helps people achieve and maintain a healthy weight Reduces feelings of stress, anxiety & depression Builds and maintains healthy bones, muscles & joints Boosts energy level Improves quality of sleep Physical Activity Reduces the risk of Dying from heart disease or stroke Developing high blood pressure, cholesterol & diabetes Developing obesity Developing osteoporosis – exercise builds strong bones & muscles  HEALTH AND WELLNESS BENEFITS OF PHYSICAL ACTIVITY Regular physical activity can do much to prevent disease and illness. It can help you look your best (with proper nutrition, good posture, and good body mechanics) Besides looking better, people who do regular physical activity feel better, do better on academic work, and are less depressed than people who are less active. Regular physical activity results in physical fitness which is the key to being able to do more of things you want to do and enjoy life. It allows you to be fit enough to meet emergencies and day-to-day demanding situations. Being physically active can build fitness, which, in turn, provides you with many health and wellness benefits. MAKING PHYSICAL ACTIVITY A PART OF YOUR LIFE. There are 1440 minutes in every day. Schedule 30 of them for physical activity. Exercise Prescription YOUNG PEOPLE 13 -20 YEARS OLD Should also do at least 60 minutes of daily physical exercise. It could be anyone or a blend of the following: Active daily tasks like those mentioned above. At least 40 minutes of programmed physical exercises per day. Those who have health goals, a minimum of 20 to 30 minutes of uninterrupted movement three or five days a week. Sustained moderate to intense physical exercises of at least 20 minutes resulting in fast breathing such as brisk walking, jogging, traditional sports, and dancing; and Weight or load-bearing workouts that develop muscle and bone strength and flexibility two to three days a week include muscle strengthening and endurance tasks. ADULTS 21 - 45YEARS OLD can have between 30 and 60 minutes of daily physical exercise by doing the following: Active day-to-day events such as active travel and domestic chores. Moderate aerobic exercise conducted consistently for a minimum of 30 minutes or in increments of 10 minutes or longer, resulting in a significant improvement of heart rate and breathing, or for health reasons, 20 to 30 minutes of continuous activity for a minimum of three days a week, or more active individuals without risk factors, intense aerobic exercise resulting in fast breathing and extensive exercise For each hour of sitting in the office, working people must do two minutes of physical exercise. EXERCISE Exercise consists of activities that are planned and structured, and that maintain or improve one or more of the components of physical fitness. Physical activity suggests a wide variety of activities that promote health and well-being. Exercise is often associated with fitness maintenance or improvement only. PHASES OF EXERCISE 1. Warm Up: The warmup phase of exercise prepares 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. Warmups involve light aerobic activities, such as walking slowly for five to 10 minutes or a moderate version of your conditioning exercise, and should be based on your physical characteristics and your conditioning activity. 2. Stretching: Stretching, or range-of-motion activities, can be performed as part of your warmup phase, just after your light cardio. 3. Conditioning: During the conditioning phase, you perform the exercise that produces fitness benefits, such as calorie burning, building endurance or muscle strengthening. 4. Cool down: The cooldown phase ends your exercise session with recovery time for your body. Cooling down requires you to keep moving after you end the conditioning phase. What is group exercise/workout? Group exercise is any organized activity in which people work out as a group, and it has become very popular— both as a means to get in shape and as a way to meet others. It happens all over the place, from gyms to parks, and there is a diverse array of options to suit your objectives. Group exercise/workout/ benefits Make new connections and expand your social circle Group workouts are an ideal way to make and strengthen friendships. Not only can people with similar interests find each other, but they can also form a mutual support system while working towards their goals together. It's not just about getting fit - it's also the perfect opportunity to connect with like-minded individuals and create new acquaintances! Connects you with a network of support and community Working out with a group provides an atmosphere of camaraderie and encouragement that can help anyone reach their fitness goals. Having the extra support can make it easier to stay motivated and allow your members to push themselves further than if they were working out alone. The group dynamics also allow everyone to bond and build relationships with one another, which will only help their progress. Offers more challenges Group workouts can be more challenging than a solo session, as members are driven to perform their best when around others. This type of atmosphere adds an extra layer of motivation that will help keep them on track and committed to achieving their fitness goals. Enables greater drive and responsibility Group workouts provide an additional layer of motivation that will help keep your members on track and dedicated to reaching their fitness goals. Additionally, having the extra support of a team-based environment can make it easier for members to stay focused and push themselves further than if they were working out alone. Group exercise combines all these benefits with the fun of being part of a group. There are valuable advantages to exercising as part of a group versus going it alone. They include the motivation of being bolstered by those around you, the effortless social aspect of group dynamics and the ability to choose different exercises based on your goals. Group fitness also lets us relive a part of childhood that often gets lost when we become adults: the joy of playing with others. As adults, we still value friendship and community, but often do not see many avenues to combine them with fitness. Group exercise is an excellent answer to this problem. What are examples of group exercise? Group exercise can include any physical activity that involves group members working together. Examples of group workout programs could include: 1. Group cardio classes - designed to help participants reach their fitness goals quickly and efficiently. Cycling - A cycling class is great cardio workout that relies on a fitness center cycling machine, usually in a room designated for this type of fitness class. Zumba - There is no doubt in the fact that Zumba takes working out and converts it to something fun and upbeat that doesn’t feel like working out! - A Zumba class offers a series of energetic dance routines that provide a great cardio workout by mixing low intensity and high intensity moves for an interval-style, calorie burning, dance fitness party! 2. Group Yoga classes - a blend of physical and mental exercises that improve strength, flexibility, and balance. Yoga is our most commonly requested group fitness class, and most people are already familiar with the concept of what Yoga is about. most popular styles including Hatha Yoga, to Vinyasa Flow. The exercise itself consists of deliberate, concentrated movements and postures designed to promote flexibility, tone and strengthen muscles and align the body. 3. Group balance classes - teaches participants how to improve their stability and coordination through various movements 4. Group Kickboxing classes - an intense full-body workout with punching and kicking moves set to music. Kickboxing is an adrenaline-pumping martial-arts style of fitness that provides a great cardiovascular workout and helps build endurance, coordination, tones muscles and core, all while working the heart and burning a lot of calories. In addition to all these great benefits, kickboxing classes also help with balance, flexibility and agility, and can even promote better self-defense. 5. Group Water Aerobics - Water aerobics can be a really fun way to engage muscle endurance and strength in a low-impact setting. 6. Bootcamp - Bootcamp classes are normally harder classes designed to push you outside of your regular limits through a hybrid combination of high intensity, cardio and strength training movements. What are the popular group exercise class? The most popular group workout programs are: 1. HIIT classes - High-Intensity Interval Training combines short bursts of intense exercise with active recovery period. The goal with a HIIT class is to reach a sustained target heart rate for exercise, allowing you to quickly burn fat in a brief amount of time. 2. Circuit training classes - these combine strength and cardio exercise into one workout. Circuit training classes are typically an interval-style, fast paced, shorter routine that does exactly as its name implies – training exercises that complete a circuit. 3. Group strength training classes - designed to improve muscular endurance, coordination, and agility 4. Group Pilates classes - focused on improving flexibility, balance, and posture through controlled movements 5. Group dance classes - incorporate fun, high-energy moves with different styles of music (Ex. Zumba, aero dance,) What makes a good group exercise class? A good group workout program should include the following elements: 1. Various exercises that challenge everyone - regardless of their experience and fitness level 2. Exercises that focus on improving core strength, balance, coordination, and agility 3. Clear goals for each session with measurable progress made by the group 4. A safe environment where group members are properly supervised at all times 5. Proper rest periods between sets to prevent fatigue and injury 6. Group motivation to encourage each group member to reach their individual goals 7. Group recognition for successes achieved during the group workouts program  FITNESS Participating in physical activity is beneficial to people of all ages. Physical activity contributes to Fitness, a state in which people’s health characteristics and behaviors enhance the quality of their lives. WHAT IS PHYSICAL FITNESS? Good health or physical condition, especially as the result of exercise and proper nutrition. Physical fitness A set of physical attributes related to a person’s ability to person’s ability to perform physical activity successfully, without undue strain and with a margin of safety. Health-related physical fitness A physiological state of well-being that reduces the risk of hypokinetic disease; a basis for participation in sports; and a vigor for the tasks of daily living. Components include cardio-respiratory endurance, muscle strength & endurance, flexibility, and body composition. Skill-related physical fitness Common components of physical fitness (e.g., agility, balance, coordination, speed, power, reaction time) that enable participation in sports and other physical activities; also called performance or motor fitness. FITNESS COMPONENTS HEALTH - RELATED PHYSICAL FITNESS 1. Cardiovascular fitness: the ability to exercise your entire body for long periods of time. 2. Strength: the amount of force your muscles can produce. 3. Muscular endurance: the ability to use your muscles many times without tiring. 4. Flexibility: the ability to use your joints fully through a wide range of motion. 5. Body composition: is the percentage of body weight that is made up of fat when compared to other body tissue, such as bone and muscle. SKILL - RELATED PHYSICAL FITNESS Different sports require different parts of skill -related fitness. Many sports require several parts. For example, a skater might have good agility, but may not possess good power. Some people have more natural ability in skill areas than others. Good health does not come from being good in skill-related fitness. 1. Agility Agility is the ability to change the position of your body quickly and to control body’s movements. People with good agility are most likely to be good at activities such as: diving, soccer, boxing, wrestling, basketball etc. 2. Balance Balance is the ability to keep an upright posture while standing still or moving. People with good balance are most likely to be good in activities such as gymnastics, ice skating, rhythmic gymnastics, ski-jumping, surfing, etc. 3. Coordination Coordination is the ability to select the right muscle at the right time with proper intensity to achieve proper action. Coordinated movement is characterized by appropriate speed, distance, direction, timing and muscular tension. 4. Power Power is the ability to use strength and speed. People with good power might have the ability to put the shot, throw the discus, high jump, play football, speed swim, speed skate, etc. 5. Reaction time Reaction time is the amount of time it takes to move once you realize the need to act. People with good reaction time are able to make fast starts in track or swimming, or to dodge a fast attack in fencing or karate. 6. Speed Speed is the ability to perform a movement or cover a distance in a short period of time. People with leg speed can run fast, while people with good arm speed can throw fast or hit a ball that is thrown fast.  STAGES OF CHANGE “WE ARE WHAT WE REPEATEDLY DO.” - ARISTOTLE STEPS TO FITNESS Write Your Personal Fitness Goal Pre-participation Checklist Start Moving! WRITE YOUR PERSONAL FITNESS GOAL My goal is to ______________________ for at least __________ minutes ____________ times each week (Write one favorite activity here) (minutes / day) (Number of times) PRE-PARTICIPATION CHECKLIST PAR-Q and YOU 1. Has a doctor ever said you have heart trouble? 2. Do you suffer frequently from chest pains? 3. Do you often feel faint or have spells of severe dizziness? 4. Has a doctor ever said your blood pressure was too high? 5. Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? 6. Are you over age 65 and not accustomed to any exercise? 7. Are you taking any prescription medications, such as those for heart problems or high blood pressure? 8. Is there a good physical reason not mentioned here that you should not follow an activity program? CREATE AN ACTION PLAN: 1. Decide what you want (your goal) 2. Visualize achieving this goal 3. Write it down 4. Include details 5. Reread it often 6. Reward yourself “There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey EXERCISE SAFELY AND WISELY Drink extra water Always warm-up & cool-down before and after your workout Wear comfortable clothing Pay attention to any discomfort you may feel during exercise Follow your doctor’s recommendations concerning medications you may be taking BELIEVE! Anything is possible! “The only reason the bumble bee can fly is because no one told him”  TOPIC 2: AEROBIC EXERCISE What is Aerobic Exercise? Picture yourself working out. Are you lifting heavy weights? Stretching your muscles? Or maybe you're performing an activity that causes you to sweat and breathe hard that makes your blood pump through your veins as it carries oxygen to your muscles to keep you going. If you're performing this last activity, then you're engaging in aerobic exercise. Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster than at rest. It strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes. Before going into the benefits of aerobic exercise, let's break down some key terms we just mentioned. Cardiovascular system is made up of your heart and blood vessels e.g., arteries, veins, and capillaries that transports blood throughout the body. Aerobic refers to how your body uses oxygen to sufficiently meet energy demands during exercise. Aerobic simply means in the presence of oxygen. Aerobic refers to those types of exercises that require oxygen to burn fat stores for energy. Aerobic exercise uses the same large muscle groups, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate. The Circulatory System The Heart heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, the oxygen, and other nutrients out through the large left ventricle and through the circulatory system to all the organs, muscles, and tissues that need it. Oxygen consumption and Muscles It's the amount of oxygen the muscles extract, or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of body weight) Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it's used to burn fat and carbohydrate for fuel to keep our engines running. The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise. Benefits of Aerobic Exercise In addition to strengthening your heart and cardiovascular system, participation in regular aerobic exercise has many health benefits. Aerobic exercise: improves your circulation and helps your body use oxygen better increases energy and endurance, which means you can workout longer without getting tired increases resistance to fatigue tones muscles and increased lean body mass decreases tension and stress improves quality of sleep psychological benefits - exercise improves mood, reduces depression and anxiety ¨ social – exercise is fun and can be shared with friends and partners. ¨ control of body fat - aerobic exercise in conjunction with strength training and a proper diet will reduce body fat. decreased risk of diseases - hypertension, diabetes, osteoporosis (weight-bearing activities), various cancers, and heart disease. Reference: Retrieve from: https://www.everand.com/read/667347043/Aerobic-Basics-A-Complete-Guide-To-Stay-Active-And-Healthy-And-Make-Fitness-Fun How aerobically fit can we be? The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you're asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute. That'll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of youngsters and adults like the rest of us adapt to training too. Here's how. WHAT ARE THE FITNESS BENEFITS OF AEROBIC EXERCISE? How our bodies adapt Here's what happens inside your body when you do aerobic exercise regularly: 1. Your heart gets stronger and pumps more blood with each beat (larger stroke volume). Elite athletes, as just mentioned, can have stroke volumes more than twice as high as average individuals. But it's not just that. Conditioned hearts also have greater diameter and mass (the heart's a muscle too and gets bigger when you train it), and they pump efficiently enough to allow for greater filling time, which is a good thing because it means that more blood fills the chambers of the heart before they pump so that more blood gets pumped with each beat. 2. Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water out of a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and strain to get rid of the water. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minutes. 3. Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise (remember, "consuming" oxygen means that the muscles are taking the oxygen out of the blood). This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Imagine 100 oxygen molecules circulating past a muscle. You're twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. Another way of saying it is that you're twice as fit as someone if your VO2 max is 60ml/kg/min. and theirs is 30ml/kg/min. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly. 4. Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use the oxygen to burn the fat and carbohydrate that makes you go. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages. It was mentioned that fat and carbohydrate are the fuels our muscles burn. The difference between them is that fat is high-test; it contains 9 calories per gram whereas carbohydrate has only 4, and so you get more energy and can go farther on a gram of fat than on a gram of carbohydrate. You want to burn fat because it's such an efficient fuel, plus it's nice to lose some of your excess fat! The catch is that you need more oxygen to burn fat because it's denser than carbohydrate. The good news is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise; like what was described, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria. What is the difference between aerobic and anaerobic exercise? Aerobic Exercise: It's any activity that stimulates your heart rate and breathing to increase but not so much that you can't sustain the activity for more than a few minutes. Aerobic means "with oxygen,” and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs Reference: Retrieve from: https://www.everand.com/read/667347043/Aerobic-Basics-A-Complete-Guide-To-Stay-Active-And-Healthy-And-Make-Fitness-Fun  Examples of Aerobic and Anaerobic Exercise Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all examples of aerobic exercise that strengthen the heart and lungs, therefore improving your body's utilization of oxygen. For general health, aim for a 30- minute workout (or three 10-minute workouts per day) three to five days a week at moderate intensity. Different Types of Aerobic and Anaerobic Exercises There are various types of aerobic exercises for people of various fitness levels. When deciding what type of aerobic exercise is best for an individual's needs and abilities, skill, health, and comfort should all be taken into account. Some examples are: 1. Low Impact Aerobics: Low-impact exercises, as the name implies, do not include activities that can harm the bones and joints, such as jumping and bouncing. Exercises were performed at a lower intensity, lowering the risk of injury and leg overuse. One or both feet should always be in contact with the ground during this exercise. A low-impact routine does not begin on a high note. Individuals could begin slowly and gradually increase the intensity of the exercises. Low-impact aerobics is ideal for seniors, obese and overweight people, and pregnant women. 2. High Impact Aerobics: Different movements are used in high-impact aerobic exercises. It could include things like jumping, turning, shuffling, doubling, and so on. This workout aims to strengthen the abdominal area, calf muscles, and cardiovascular system. If a per- son is agile and active before working out, high-impact aerobics may be the best option. However, for beginners, slower, low-impact exercises are advised first. When the individual is already at ease with the low-impact level, it is safe to move on to the second level. Remember that the doctor's discretion is always important. 3. Step Aerobics: Step aerobics works out on step benches. This type of aerobics has a low impact. Step aerobics has been shown in studies to help people lose weight, despite the fact that its impact is only half that of riding a bike at home. Overall, the purpose of this process or workout is to develop the lower body. 4. Kickboxing Aerobic: Cardio boxing is another name for it. This is one of the most effective weight-loss workouts. Although aerobic kickboxing is exhausting, the benefits to the body are enormous. It could undoubtedly aid in the development of more energy and stamina. It is also known as cardio boxing and can burn up to 800 calories per hour. 5. Water Aerobics: Water aerobics or aqua aerobics are also known as waterobics. This type of work- out is typically done in a waist-deep swimming pool. It could take place in an in- door or outdoor pool with water temperatures ranging from 82o F to 86o F. Swimming is, after all, the most prevalent form of waterobics. Water aerobics would emphasize body strength, flexibility, balance, and a cardiovascular workout. Its single session usually lasts 40 to 50 minutes. There is a five-minute warm-up and a five-minute cool-down, just like any other aerobic workout. If the water is deep, the participants may be given floatation de- vices. Kickboards and water barbells are also available to keep participants afloat or to use for exercises. Additionally used to increase water resistance are water weights and floating belts. Music is played during workouts. 6. Zumba: Zumba is a fitness program that involves cardio and Latin-inspired dance. It was created in the 1990s by dancer and choreographer Alberto “Beto” Pérez, an aerobics instructor in Cali, Colombia. He improvised, using the salsa and merengue. In 2001 he started teaching his hybrid dance/aerobics in Miami, it currently has 200,000 locations, with 15 million people taking classes weekly, and is located in 180 countries. Zumba is a trademark owned by Zumba Fitness, LLC. Zumba combines high energy and motivating music with unique moves and combinations that allow the Zumba participants to dance away their worries. It is based on the principle that a workout should be "FUN AND EASY TO DO" allowing Zumba participants to stick to the Zumba Fitness program and achieve long-term health benefits. Zumba is a “feel-happy” workout that is great for both the body and the mind. Reference: Retrieve from: https://www.everand.com/read/667347043/Aerobic-Basics-A-Complete-Guide-To-Stay-Active-And-Healthy-And-Make-Fitness-Fun  7. TABATA: Other terms that are used interchangeably with HIIT are Tabata and circuit training. Tabata is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. His exercise intervals were extremely high intensity, followed by very brief rest periods. Fitness centers and gyms that offer Tabata classes are typically 20-30 minutes and encourage participants to reach their highest intensity ability, but they can self- regulate their workouts. Circuit training involves 8-12 exercise stations that target different muscle groups. Participants rotate through each station, completing one exercise that lasts several minutes. The difference with circuit training is that the intensity is variable, whereas HIIT encourages maximum effort by reaching 80-90% maximum heart rate. By combining high intensity interval training with a rest period shorter than the work period, Tabata targets not only the anaerobic energy system which is responsible for short, high intensity exercise such as sprints, but also the aerobic energy system, used for endurance exercise such as long, slow running. 8. High Intensity Interval Training: HIIT is a type of interval training and anerobic exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements. Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes. HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats. Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest. How much aerobic exercise do you need to do to gain the benefits? The recommendation is that all adults should accumulate 30 minutes of moderate-intensity activity on most, if not all days of the week, or 20-60 minutes of continuous aerobic activity (biking, walking, jogging, dancing, swimming, etcs.) three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training How do I go about getting started on an aerobic exercise program? Keep it simple Keep it practical Keep it convenient Keep it realistic Keep it specific, and Don't try to make up for years of inactivity all at once. Pick an activity that first of all is enjoyable and secondly, realistic. Exercise adherence is also improved if other people know about and support the new exercise habit. Be willing to commit the time and energy to adding this exercise to the routine. Even though intermittent activity is beneficial, structured exercise performed on a regular basis offers even greater advantages. Adopt an exercise plan that includes cardiovascular activity for at least 30 minutes per session, at least three times per week. End each session with a series of stretches for the entire body. If possible, incorporate a muscular fitness routine to maximize overall fitness level. If you learn only methods, you'll be tied to your methods, but if you learn principles, you can devise your own methods. - Ralph Waldo Emerson Practical Test: Dance Fitness Reference: Retrieve from: https://www.everand.com/read/667347043/Aerobic-Basics-A-Complete-Guide-To-Stay-Active-And-Healthy-And-Make-Fitness-Fun  TOPIC 3: RECREATIONAL ACTIVITIES INDOOR & OUTDOOR ADVENTURE INTRODUCTION Recreational activities are held during one’s leisure. Their objective is to revitalize all the different aspects of life, i.e., the physical, mental, social, and emotional aspects of the individual. Each activity is not a compensation, but skill is also given importance. All activities are held for self-satisfaction and enjoyment. Dance is considered one form of recreational activity, as are arts and crafts, social and ballroom dancing, camping, hiking, field trips, and dance mixers. Recreation is a means of relaxing the mind and the body. It is important for a person to engage in an activity that relieves day-to-day tension. Recreation is for everybody, for it is a universal need of people. Recreational activities can be instruments for developing physical health and outlets for self-expression and creativity. They serve as a means for developing character and possible clinical applications to individuals with chronic pain and health impairments. There are many types of recreation that may suit a person’s taste and lifestyle. He or she may engage in painting, sports, writing, or composing music. One thing is important: a recreational activity helps a person reduce stress. This lesson focuses on different outdoor and indoor activities and the importance of recreational activities in the development of an individual in all phases of life. NATURE and BACKGROUND OF OUTDOOR and RECREATION ACTIVITIES WHAT IS RECREATION? Recreation is derived from the Latin word “recreare” which means to be refreshed. Recreational activities are experiences or organized activities that you do or actively participate in with others, to have fun and enjoy life during your free time. This includes experiences that require physical activity and interactions and playing with other people. They are not things that you do all by yourself (although you can attempt to do some by yourself but you will miss the fun of doing it with others). Recreation is an activity of leisure, leisure being discretionary time. The "need to do something for recreation" is an essential element of human biology and psychology. Recreational activities are often done for enjoyment, amusement, or pleasure and are considered to be "fun" Recreation is the expenditure of time with an intent to gain some refreshment. It is a break from monotony and a diversion from the daily routine. It is a positive change from the stereotypical lifestyle and involves an active participation in some entertaining activity. Recreation is anything that is stimulating and rejuvenating for an individual. The idea behind these activities is to expand the mind and body in a positive, healthy way. Recreational Education is an assistive tool to enable the individual to: 1. gain a broader understanding of where, why, how, and with whom he can pursue his recreational interests and experiences; and 2. unlearn non-adaptive and learn more functional responses, i.e. to develop different modes of leisure behavior which will enable the individual to adapt to the environment to meet his free time needs. Recreation as Time By this definition, recreation is time free from obligations, work (paid and unpaid), and tasks required for existing (sleeping, eating). Recreation time is residual time. Some people argue it is the constructive use of free time. While many may view free time as all nonworking hours, only a small amount of time spent away from work is actually free from other obligations that are necessary for existence, such as sleeping and eating. Recreation as an Activity Recreation can also be viewed as activities that people engage in during their free time—activities that are not work oriented or that do not involve life maintenance tasks such as housecleaning or sleeping. Recreation as activity encompasses the activities that we engage in for reasons as varied as relaxation, competition, or growth and may include reading for pleasure, meditating, painting, and participating in sports. This definition gives no heed to how a person feels while doing the activity; it simply states that certain activities qualify as leisure because they take place during time away from work and are not engaged in for existence. However, as has been argued by many, it is extremely difficult to come up with a list of activities that everyone agrees represents leisure—to some, an activity might be a leisure activity and to others, it might not necessarily be a leisure activity. Therefore, with this definition, the line between work and leisure is not clear in that what is leisure to some maybe work to others and vice versa. Recreation as State of Mind Unlike the definitions of recreation as time or activity, the definition of recreation as state of mind is much more subjective in that it considers the individual's perception of an activity. Concepts such as perceived freedom, intrinsic motivation, perceived competence, and positive affect are critical to determining whether an experience is leisure or not leisure. The second requirement of recreation as a state of mind, intrinsic motivation, means that the person is moved from within to participate. The person is not influenced by external factors (e.g., people or reward), and the experience Reference: https://beststyletrends.com/examples-of-recreational-activities/ https://theknowledgereview.com/the-importance-and-impact-of-recreational- activities-in-the-educationalcurriculum/ results in personal feelings of satisfaction, enjoyment, and gratification. Perceived competence is also critical to recreation defined as a state of mind. Perceived competence refers to the skills people believe they possess and whether their skill levels are in line with the degree of challenge inherent in the experience. Perceived competence relates strongly to satisfaction, and for successful participation to occur, the skill-to- challenge ratio must be appropriate. Positive affect, the final key component of recreation as a state of mind, refers to a person's sense of choice, or the feeling people have when they have some control over the process that is tied to the experience. Positive affect refers to enjoyment, and this enjoyment comes from a sense of choice. What may be a recreation experience for one person may not be for another; whether an experience is a recreation depends on many factors. Enjoyment, motivation, and choice are three of the most important of these factors. Therefore, when different individuals engage in the same activity, their state of mind can differ drastically. OBJECTIVES (1.) Mental Health (2.) Physical Health (3.) Emotional Stability (4.) Social Fitness (5.) Spiritual Wellness CHARACTERISTICS OF RECREATION 1. IT OCCURS IN AN UNOBLIGATED TIME. Recreational activities are done during leisure. 2. IT HAS NO SIMPLE FORM. It includes a variety of forms and may be found in various leisure. 3. IT INVOLVES ACTIVITY. Individuals actively participate in different activities. 4. IT IS DETERMINED BY MOTIVATION. The kinds of recreation an individual engages in are determined by his or her interest. 5. IT INVOLVES VOLUNTARY PARTICIPATION. Individual engaging in recreation has the freedom to choose the activities which they wish to take part in. 6. IT IS UNIVERSALLY SOUGHT AND PRACTICED. People from all walks of life, young, old poor and rich, generally engage in recreational activities. 7. IT HAS BY-PRODUCTS. Personal development, intellectual, physical, social growth, and better health are the rewards of recreation, undesirable forms of recreation may contribute to the deterioration, and even to the disintegration, of one’s personality. 8. IT GIVES SATISFACTION. The main objectives of recreation are enjoyment and satisfaction. If these objectives are achieved, there will be a feeling of fulfillment within us. BENEFITS OF RECREATIONAL ACTIVITIES Everyone needs to plan and best utilize daily free time for recreation. If leisure time is used correctly and to the fullest, it will: recreate the body, mind, and spirit through and through. Bring forth renewed vigor, spirit, and creative effort. Recreational activities give you opportunity to be creative, to express your basic needs, and to be your real self. All work and no play makes a person not only dull but a sick, unbalanced, and unhappy individual according to medical authorities. Students who correctly balance work and play are more productive and tend to be in better physical, mental, social, and emotional health. Students who are disciplined, well-organized, and have life goals well in mind will have better chances of being successful. These will help them build a lifelong habit. Recreational activities like sports will develop muscular strength, agility, power, flexibility, and improve one’s health. Engaging in group activities develops social skills that will lead to the development of proper conduct and behavior and social graces. Worthwhile recreational activities give students or youth opportunities to be busy with meaningful activities instead of roaming around and doing harmful vices like abusing dangerous drugs. Other Values that you can derive from engaging in worthwhile recreational activities. Regular family activities can help everyone become more active and healthier. This gives both parents and children the opportunity to interact as a family and have fun together. In addition, some community facilities include senior citizen programming. Indoor recreational programs can include martial arts, table tennis, racquetball, bowling, indoor swimming, indoor treadmills, indoor bicycling, arts and crafts, indoor skating, and more. Recreation Center in other Colleges In recent years, universities have come to the realization that their academic prestige alone is not enough to attract the world’s top students, athletes, and overall academic participants. In an era when students are more mobile and discerning than ever, university officials have gone on a major building boom that has seen designer dorms, stunning libraries, and amazing recreation centers characterize campuses across the world. Reference: https://beststyletrends.com/examples-of-recreational-activities/ https://theknowledgereview.com/the-importance-and-impact-of-recreational- activities-in-the-educationalcurriculum/  TYPES OF RECREATIONAL ACTIVITIES INDOOR Indoor recreational activities are the things that you do for fun and enjoyment in the comfort of your home, the gym, or any other covered area. Some examples are: going to the gym, playing board games, doing indoor yoga, going to art museums Reading: Reading is not only a source of entertainment but also a great source of knowledge and inspiration. It can be one of the best activities you can enjoy at home. Writing, Internet Surfing, Computer Video Games, Surfing, Dancing, Singing, Playing Musical Instruments, Billiards, Table tennis, Badminton, and Bowling. Board games such as Chess, Scrabble, Game of the Generals Watching television and Solving puzzles Cooking OUTDOOR Outdoor recreation or outdoor activity refers to recreation done outside, most commonly in natural settings. The activities that encompass outdoor recreation vary depending on the physical environment they are being carried out in. Some examples are: biking, hiking, camping, fishing, sailing: boating, kayaking, or rafting. Mountain Climbing, Trekking, Cave Diving: Well, if you’re ever a lover of water, and would like to experience the flora and fauna in the water, then dip may be your thing! For beginners, it is advisable to have a professional with your instructor. It’s really exciting to see the beautiful fish passage flock to your side or even take pieces of fish food from your hand! For adventure lovers, this is a must-Seen! Skateboarding: Skydiving: Excitation of free fall and unforgettable experience that you enjoy the view during the journey parachute after a free fall, very happy! The initial peak of about 12,000 feet is enough to give you an adventurer hurry or kick the adventure sports enthusiasts are always talking! FAMILY RECREATIONAL ACTIVITIES AND OUTCOMES The benefits of family leisure have been documented. Research that has collected both parent and youth perspectives from diverse families (e.g., heterosexual nuclear families, single-parent families, families experience a divorce, childfree couples, interracial couples) has found that involvement in family leisure and satisfaction with family leisure were related to healthy family outcomes (Hodge et al., 2015). Further, researchers have found that certain types of activities have the potential to produce specific outcomes. ‘Core’ family leisure activities are the common, low-cost everyday experiences such as sharing meals together, taking a walk in the neighborhood, watching television or playing board games have been found to meet needs for familiarity, stability, and structure. ‘Balance’ activities are those which tend to be less frequent, require more planning, provide variety, use more resources and present new stimuli and challenges. Family vacations, going to a concert, taking in a special event, or hosting an annual July 1st (Canada Day) BBQ are examples of balance activities which will help meet needs for novelty and change and contribute to family adaptability. Families that regularly participate in different types of activities are more likely to meet their individual and family needs in becoming a healthy, stable family (Melton, 2017). Avoiding the Idealization of Family Leisure We are often exposed to images of family playing together or on vacation in which parents and children are smiling and seemingly enjoying themselves (Shaw, 2008). Such images tend to idealize family time and family leisure. In reality, even when families are not living through a pandemic, family leisure does not always meet everyone’s needs, is not always enjoyable, and may not lead to the positive outcomes that are often associated with family leisure (Shannon, 2019; Shaw & Dawson, 2003). Family leisure, at times, includes frustration, disappointment, conflict, and work. At the same time, working through those less-than-ideal family leisure experiences that support the strengthening of family (e.g., bonds, cohesion, adaptability). Things to consider related to family leisure at this time: First, it may be important to recognize that different family members are having different experiences with stress, anxiety, and loss (e.g., social contact, participation in beloved activities, death) at this time. Keep in mind that the core activities (playing games, watching a movie at home) offer familiarity and stability during this time of uncertainty. Do not undervalue these home-based, low-cost experiences with your family members. Having novel family leisure experiences may require more creativity at certain times during the pandemic (e.g., during a lock down). Plans to head to a new vacation spot or sign up for a new activity may have been quashed. Consider that not everyone in a family has the same needs or interests. One family member may want to be outside and active while another would enjoy something that taps into their creativity and supports self-expression. Look for experiences that may offer “something for everyone”. Reference: https://beststyletrends.com/examples-of-recreational-activities/ https://theknowledgereview.com/the-importance-and-impact-of-recreational- activities-in-the-educationalcurriculum/ Be aware that facilitating family leisure can feel work-like as it involves activities such as preparing and organizing the opportunities and then supervising or guiding participation (depending on who is involved and what the activity includes). Finally, do not be afraid to talk about or debrief the family experience. What did individual family members enjoy about the experience (provides insight into what needs may have been met)? What would have made it better (helps with planning for next time)? Was there a “stand out” moment; what might become a favorite memory of the experience? By debriefing family leisure experience, there is an opportunity to extend a balance-parallel family leisure activity (going to watch a play) into a balance joint family activity. Reference: https://beststyletrends.com/examples-of-recreational-activities/ https://theknowledgereview.com/the-importance-and-impact-of-recreational- activities-in-the-educationalcurriculum/