HOPE I Physical Activity and Aerobic Exercise PDF

HOPE I  FINAL PERIOD Lesson 1: Physical Activity and Aerobic  Assignment # 1 1. What is physical activity? 2. Why physical activity is important? 3. What are the benefits of physical activity in terms of: a. Physical (give 3) b. Mental/ Emotional (give 3)...

HOPE I  FINAL PERIOD Lesson 1: Physical Activity and Aerobic  Assignment # 1 1. What is physical activity? 2. Why physical activity is important? 3. What are the benefits of physical activity in terms of: a. Physical (give 3) b. Mental/ Emotional (give 3) c. Social (give 3) d. Cultural (give 3)  What do you think is the difference between physical activity and aerobic? PHYSICAL ACTIVITY is known as the bodily movement brought about by our muscles and bones that requires energy. It includes activities such as daily chores, working, and recreational activities. Aerobic means relating to air or oxygen. Your heart and lungs work together to sustain the oxygen and nutrients our body needs while doing exercise or activities.  The three main types of physical activity are: aerobic muscle strengthening bone strengthening The term "exercise" is a subcategory of Physical Activity.  Aerobic exercise known as cardiovascular exercise, it is a type of exercise for cardiovascular conditioning. It is a rhythmic activity that requires a large movement of muscle groups of the body. During exercise, the lungs and the heart deliver oxygen to the working muscles. Some examples of aerobic exercise are walking, jogging jump rope, swimming, cycling.  You will be gasping for air if you exercise too hard, too fast, or too rapidly! This indicates a transition from the aerobic energy system to the anaerobic energy system when the working muscles' desire for oxygen exceeds your ability to take it in. The phrase "anaerobic" refers to a state in which no oxygen is available. Benefits of Aerobic Exercise  Aerobic exercise strengthens the heart and lungs by increasing the amount of oxygen accessible to the body and allowing the heart to work more efficiently with it.  Boosts energy and endurance, allowing you to exercise for extended periods of time without becoming exhausted.  Assists in the reduction of stress, tension, anxiety, and sadness. Helps you sleep better. Lesson 2: Muscle and Bone Strengthening  Muscle Strengthening exercises involve working or holding a set of muscles against a force or a weight. It helps our muscles to develop.  Muscles become stronger as they perform more labor. Muscular contraction happens during muscle strengthening exercises.  When muscles are at rest after exercise, they rebuild themselves. Muscle fibers that have been injured are replaced or repaired with new ones.  The muscles in our bodies begin to get larger and stronger as a result. Muscle hypertrophy is the term for this stimulation and healing process. Strength vs. Muscular Endurance While muscular strength and muscular endurance are comparable in some aspects, there are some important distinctions to be made. The amount of force you can exert or the amount of weight you can lift are both indicators of muscular strength.  Muscle strength is developed by lifting larger weights for fewer repetitions. The ability of a muscle to sustain repeated contractions against a resistance for a lengthy period of time is referred to as muscular endurance. Benefits of Muscle and Bone Strengthening  1. Muscle strength improves general health and athletic performance. A strong physique helps you to conduct powerful actions and activities without becoming exhausted. 2. Muscular strength contributes to the maintenance of healthy body weight by burning calories and improving body composition. 3. Injury and falls will be less likely because you'll have more stability, balance, and flexibility. 4. Stronger bones: Strength training boosts bone density and lowers fracture risk. 5. Joint flexibility: Strength training keeps joints flexible and can help with arthritis symptoms. Types of Exercise that can Improve Aerobic, Muscle Strengthening, and Bone Strengthening Activity  1. Resistance Training – is a strength exercises, such as weight lifting and push- ups, use resistance (such as a dumbbell or your own body weight) to work your muscles. This type of exercise increases lean muscle mass, which is especially important for weight loss because lean muscle burns more calories than other types of tissue.  2. Circuit training – it is when you alternate between multiple workouts that target different muscle groups (typically five to ten)  3. Flexibility exercises - help to stretch muscles and increase joint range of motion. They can help you become more flexible and lower your chance of injury when participating in sports and other activities.  4. Static stretching - this style requires you to carefully relax into the stretch and hold it for 10 to 30 seconds before slowly releasing it. Static stretching should be done after a warm-up or at the end of a session with warm muscles. Static stretching is divided into three types.  Active Static Stretching Yoga and martial arts practitioners use this type of stretching. Your arms are extended as you stretch your back, chest, and shoulders. The agonist muscles that allow you to hold this stretch are the muscles of the arms and shoulders.  Passive Static Stretching To perform this type of stretch, you must keep the limb in position without the help of a bar or bands. Consider a standing quadriceps stretch: bend your leg behind you and grip the foot, drawing the heel in close to your bottom, stretching the front of the upper thigh.  Dynamic Stretching Stretching with movement of one place to another is known as dynamic stretching. Dynamic stretching has been proven to be less effective than static stretching for increasing range of motion. Lesson 3: Sports Injuries  The six (6) most common sports injuries 1. Sprain 4. Dislocation 2. Bruise 5. Fracture 3. Concussion 6. Strains  A sprain occurs when ligament fibers, muscles, or tendons that support a joint are torn.  A bruise occurs when small blood vessels break and leak into the soft tissue of skin.  A direct hit to the head causes concussion. Depending on the degree of the concussion damage, different levels of brain function impairment might occur.  When the ball of a joint is driven out of its socket, it is called dislocation. A fracture is when a bone breaks, cracks, or shatters.  Strains are tendon injuries in which a tendon is stretched, partially ripped, or completely ripped.  A sprain is an injury to the ligaments and capsule of a joint in the body. A strain is an injury to muscles or tendons.  When it comes to sports and exercise, there is always the risk of injury. After an injury to the ankle, knee, or joint, inflammation and pain are common.  R.I.C.E. Method is a well-known therapeutic procedure that can help reduce swelling, relieve pain, and enhance flexibility and healing.  RICE METHOD Rest Ice Compression Elevation Other cause of injuries  Dehydration occurs when the body does not have enough fluid to operate normally. This occurs when the body's lost fluids are not restored. Dehydration causes a dry, thirsty mouth, decreased urine yield with a dark color and, fainting.  Hydration is the most effective approach to avoid dehydration. Prevention is preferable to cure, and measures to avoid dehydration include drinking enough water, eating watery fruits and vegetables, and avoiding being in a hot area. Overexertion is when a person exerts too much pressure on himself or herself, resulting in a little discomfort that could progress to more serious damage. Hypothermia occurs when the body's temperature drops rapidly. Hypothermia occurs when a person's body temperature falls below 35 degrees celsius.  The opposite of hypothermia is hyperthermia. It occurs when the body temperature increases significantly above 37 degrees celsius.