Lesson 2 Engaging in Moderate to Vigorous Physical Activity.pdf

ENGAGING IN MODERATE T O VIGOROUS PHYSICAL ACTIVITY  AEROBIC EXERCISE It is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart and lungs.  A...

ENGAGING IN MODERATE T O VIGOROUS PHYSICAL ACTIVITY  AEROBIC EXERCISE It is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart and lungs.  AEROBIC EXERCISE Aerobic exercise uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes.  There are four techniques in getting the heart beat per minute, and they are as follows. Apical Site – is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of the hand over the left side of the chest. Carotid Pulse Site – is taken from carotid artery just beside the larynx using light pressure from the tips of the pointer and middle finger. Radial Pulse Site – is taken from the radial artery at the wrist, in line with thumb, using tips of the pointer and middle fingers. Temporal Pulse Site – can be obtained from left or right temple with light pressure from the tips of the pointer and middle fingers.  AEROBIC FITNESS Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities such as biking, running, and dancing.  Studies show that this type of exercise provides many health benefits such as decreasing risk for heart disease, stroke, high blood pressure, type 2 diabetes, and some cancers.  Examples of aerobic activities include walking, swimming, jogging, running, dancing, etc.  MUSCULAR STRENGTH It is the ability of the muscles to exert a force during an activity such as lifting weights. It involve using your muscle to work against a resistance such as body weights, elastic bands, or weights.  BONE-STRENGTHENING EXERCISE It refers to any weight-bearing activity that produces a force to the bone. This force is usually produced by impact on the ground and results in bone growth in children and healthy maintenance of bone density in adults. RESISTANCE TRAINING It is a strength exercise such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body). This type of exercise increases lean mass, which is particularly important for weight loss. FLEXIBILITY EXERCISES It stretch your muscles and may improve your range of motion at your joints. It is 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. Static Stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 second before slowly releasing the stretch.  TWO FORMS OF STATIC STRETCHING Active Static is used in yoga and martial arts. The stretch is held by the strength of agonist muscles (muscles responsible in movement). The muscles of the arms and shoulders are the agonist muscles.  TWO FORMS OF STATIC STRETCHING Passive Static is when you hold the limb to perform the stretch without any resistance such as a bar or bands. Dynamic Stretching - is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.