PE1 Lesson 1 Basic Concepts of Physical Fitness PDF

Aerobic and Strength Training PE1 Arrange the following goals according to your own level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important. 1. ____Improve cardiovascular fitness 2. ____Improve mood and ability to cope with stress 3. ____Improve per...

Aerobic and Strength Training PE1 Arrange the following goals according to your own level of importance. Use numbers 1-11, 1 being the most important and 11 being the least important. 1. ____Improve cardiovascular fitness 2. ____Improve mood and ability to cope with stress 3. ____Improve performance for a specific sport 4. ____Feel better/improved health 5. ____Reshape or tone my body 6. ____Body-fat weight loss 7. ____Build more muscle 8. ____Increase energy level 9. ____Improve flexibility 10. ____Increase strength 11. ____Enjoyment At the end of this moducle, I can: Differentiate physical activity from exercise Describe aerobic, bone-strengthening, and muscle- strengthening exercise Explain differences between aerobic, bone-strengthening, and muscle-strengthening activities Define energy system and state its nbasic functions Explain how to optimize the energy systems for safe and improved performance Aerobic Exercises Aerobic exercise is a physical activity performed with moderate intensity, with a lot of repetitive movements done within a long period of time. Four domains of physical activity 1. Occupational - These are work-related activities such as climbing the stairs or lifting objects. 2. Domestic - These are activities done at home such as household chores. 3. Transportation - These are activities for traveling or for commuting. Examples of transportation-related activities are wallking and cycling. 4. Leisure Time - These are activities for recreation. Examples of such activities are sports, exercise, and hobbies  Exercise Is a type or subcategory of physical activity. It is incorrect to use physical activity interchangeably with exercise because not all physical activities may be classified as exercise.  Exercise According to a study by Buckworth and Dishman, exercise is the “planned, structured, repetitive bodily movements that someone engages in for the purpose of improving or maintaining physical fitness or health.” Three Main Types of Physical Activity Aerobic Muscle-Strengthening Bone-Strengthening  Aerobic Activities It is also known as cardio or endurance activity Improve the efficiency of aerobic energy production and cardiorespiratory endurance It usually involves large muscles of your body such as arms and legs that moves in a rhythmic manner for a sustained period of time Increase in breathing and heart rate are noticeable  Examples of Aerobic Activities Active recreation such as hiking, skateboarding, brisk walking, running, and biking. Sports such as swimming, basketball, and swimming.  Muscle-strengthening activities It is also called as resistance training Primarily used to improve muscular strength and power These are the activities that make the muscles of the body work against an applied force or weight resulting to the muscles do more work than usual.  Two Types of Muscle-strengthening activities 1. Unstructured: Children play on playground equipment, climb trees, and tug-of-war. 2. Structured: Free weights, weight machines, body weight, medicine balls, resistance bands.  Bone-strengthening activities The impact against the ground produces a force that pushes the feet, legs, and even arms to support one’s body weight. MUSCLE AND BONE- STRENGTHENING EXERCISES  Muscle- and bone-strengthening exersises, or strength training exercises are exercises that, while at the first half of a person's life, will produce increases in both muscle and bone strength. Continued or executed at the latter part of a person's life (after 35 years of age and older), these exercises serve to stop or slow down the weakening or loss of muscles, and of the bones.  Aside from muscle and bone strength gains, strength training also affects hormone health positively. Strength training is most commonly seen as a weight-bearing activity.  There are two terms concerning strength exercises: repetitions and sets. A rep (or repetition) is one full movement from starting point to finish, A set is a group of repetitions. The exerciser can use body weight or gym equipment to lift. Another way to provide resistance is the use of bands (rubber). There are varying opinions as to the number of repetitions for weight- bearing activities. The most basic training design is to have anywhere between 6 and 15 reps in a set, and performing 3 sets. Some people will go for 6 to 9 reps, some will go for 9 to 12 reps, and some will go for 12 to 15 reps in a set. These numbers are for upper body strength training, The lower body must be anywhere between 15 and 25 reps, also with an approximate of 3 sets.  Benefits of Weight Bearing or Strength Training Exercises Gain an increase in Strengthen tendons Gain a potential muscle strength and ligament improvement in range of motion Have a reduction of of joints Gain an improvement body fat and an in glucose tolerance increase in lean Strengthen tendons and insulin sensitivity muscle mass and ligament Gain overall strength, Potentially have Gains positive balance, and improved blood changes in functional ability. pressure levels levels of blood cholesterol