Unit 2: Active Recreation (Fitness) - Lesson Summary PDF

**Unit 2: Active Recreation** (Fitness) **Fitness** is essential for everyone, not just athletes or instructors. It plays a fundamental role in performing activities effectively and efficiently. Whether you\'re a student, parent, or community member, maintaining fitness is crucial for becoming str...

**Unit 2: Active Recreation** (Fitness) **Fitness** is essential for everyone, not just athletes or instructors. It plays a fundamental role in performing activities effectively and efficiently. Whether you\'re a student, parent, or community member, maintaining fitness is crucial for becoming strong and productive community members. **WARM- UP EXERCISES** The Warming Effect An effective warm-up exercise should: 1\. Increase blood flow to the muscles; 2\. Increase muscle elasticity; 3\. Gently raise heart rate; 4\. Increase mental alertness; and, 5\. Increase core body temperature. **Here are some stretching and exercise instructions:** a\. Neck Stretch: Bend your head forward and slightly to the right, then gently pull your head downward with your right hand. Repeat on the opposite side. b\. Shoulder Rolls: Stand upright and roll your shoulders in a circular motion forward to backward. c\. Side Arm Stretch: Stand upright and extend your right arm to the left. Use your left arm/hand to gently push the right arm towards the body to straighten and stretch it. Repeat on the left arm. d\. Tricep Stretch: Extend one hand down your back with fingers pointing downward, then use the other hand to grasp the elbow and stretch your tricep muscle. Repeat on the opposite arm. e\. Hamstring Stretch: Stand with your feet shoulder-width apart, extend one foot half a step forward, and keep the front leg straight. Bend your rear leg, resting both hands on the bent thigh to stretch the hamstring muscles. Repeat on the opposite leg. f\. Quadricep Stretch: Stand near a wall or sturdy exercise equipment for support. Grasp your ankle and gently pull your heel up and back until you feel a stretch in front of your thigh. Switch legs and repeat. g\. Outer Thigh Stretch: Sit on the floor, extend your legs in front of your body, bend the right knee, cross the right foot over the left knee, and twist your waist and shoulders to the right. Repeat on the opposite side. h\. Inner Thigh Stretch: Stand upright with both feet facing forward, double shoulder-width apart. Shift your body weight to one side, keeping your back straight, without leaning forward. Repeat on the opposite side. i\. Calf Stretch: Start with your hands against the wall and your leg to be stretched behind you. Keep your heel down, knee straight, and feet pointing forward. Gently lunge forward until you feel a stretch in the back of your calf or knee. Repeat with the other leg. j\. Knee Bends/Squat: Plant your feet flat on the ground, about shoulder-width apart, and point your feet slightly outward. Bend your knees as if you were going to sit back in a chair while keeping your heels on the floor. Keep your knees from extending beyond your toes, pull in your abdominal muscles, and lower yourself down in a controlled manner. These exercises and stretches can help improve flexibility and maintain physical fitness. **Healthy lifestyle guidelines to promote overall well-being:** 1\. Engage in 20-30 minutes of moderately intense physical activity most days of the week, even if the minutes accumulate over the day. 2\. Make it a habit to have a healthy breakfast every day. 3\. Effectively manage stress through techniques such as meditation, deep breathing, or relaxation exercises. 4\. Ensure you get 7 to 8 hours of quality sleep per night to support physical and mental health. 5\. Perform simple flexibility exercises that involve all the joints in your body to maintain flexibility. 6\. Maintain a healthy diet rich in whole-grain foods, fruits, and vegetables while minimizing saturated and trans fats. 7\. Avoid all forms of tobacco and secondhand smoke to protect your respiratory and overall health. 8\. Keep your body weight within the recommended range through a combination of proper nutrition and regular exercise. 9\. Cultivate a support system with at least one close friend or relative with whom you can openly share your feelings and concerns. 10\. Be vigilant about your surroundings and take personal safety measures to ensure your well-being at all times. **Physical activity** is not only essential for maintaining a healthy weight but also plays a vital role in overall health. Its benefits extend to various aspects of well-being, including: 1\. Weight Management: Physical activity helps you achieve and maintain a healthy weight, preventing excessive weight gain. 2\. Improved Sleep: Regular physical activity can lead to better sleep quality, allowing you to rest more effectively at night. 3\. Mental Health: It can decrease the risk of depression and help improve your mood and mental well-being. 4\. Aesthetic Benefits: Engaging in physical activity can contribute to a better physical appearance, helping you feel more confident and look good. Conversely, a lack of physical activity increases the likelihood of experiencing health issues, including heart disease, type 2 diabetes, and high blood pressure. **The amount of physical activity required to manage body weight can vary significantly from person to person** and depends on individual calorie intake, metabolism, and other factors. Some adults may need to engage in more physical activity than others to effectively manage their weight. The importance of managing weight and highlights the need for a realistic perspective on body image and the role of genetics in determining one\'s ideal weight. It emphasizes the significance of personal happiness and self-acceptance in leading a high-quality life. **The key points and weight management strategies mentioned in the text include:** 1\. Commitment to Change: Acknowledging the need for change and making a commitment to achieve a healthy weight. 2\. Incorporating Exercise: Choosing enjoyable physical activities and finding motivation through friends, locations, and equipment. 3\. Avoiding Automatic Eating: Being mindful of situations where people tend to eat out of habit, such as while cooking, watching TV, or reading. 4\. Staying Busy: Reducing the tendency to eat when idle or bored by staying active. 5\. Portion Control: Opting for smaller portion sizes to prevent overeating. 6\. Mindful Eating: Encouraging eating at the table to promote a mindful eating experience and prevent snacking between meals. 7\. Healthy Food Choices: Cutting out unnecessary, high-calorie items from the diet, such as sugary drinks. 8\. Portion Measurement: Measuring food portions to avoid over-serving and keeping serving dishes away from the table. 9\. Positive Thinking: Focusing on the positive benefits of achieving a healthier weight, including improved well-being, appearance, and overall quality of life. The lesson stresses the importance of a holistic and lifelong approach to weight management, which involves combining physical activity, appropriate food choices, and strategies for modifying unhealthy eating behaviors. It also underscores the significance of self-acceptance and personal happiness in one\'s journey toward a healthy lifestyle. The importance of managing body weight to avoid the health risks associated with obesity and overweight should be considered. Individuals should take action while they are still young and set examples for others to lead a healthy lifestyle. The health consequences of excessive body weight, particularly obesity, include: 1\. High blood pressure 2\. Type 2 diabetes 3\. Congestive heart failure 4\. Obstructive sleep apnea and respiratory problems 5\. Poor female reproductive health, leading to menstrual irregularities 6\. Psychological disorders, including depression, eating disorders, distorted body image, discrimination, and low self-esteem 7\. Shortened life expectancy 8\. Decreased quality of life 9\. Gallbladder diseases 10\. Stroke 11\. Gout These consequences underscore the urgent need to maintain a healthy weight and promote well-being. Being proactive in weight management, especially from a young age, can have a positive influence on others and contribute to a healthier and more fulfilling life. **Eating disorders** are illnesses that involve crucial disturbances in eating behaviors thought to stem from some environmental pressures. These disorders are characterized by an intense fear of becoming fat, which does not disappear even when the person is losing weight in extreme amounts. 1\. Anorexia nervosa: Self-imposed starvation to maintain an extremely low body weight. 2\. Bulimia nervosa: Binge eating followed by purging to lose weight or maintain a low body weight. 3\. Binge-eating disorder: Uncontrollable episodes of excessive food consumption in a short time. 4\. Emotional eating: Consuming large amounts of food to cope with negative emotions. Importance of Diet and Exercise: diet and exercise is crucial for weight management. Exercise not only helps in losing weight but is also vital for maintaining an ideal weight by preserving lean tissue. **Active Recreation**: engage in regular fitness activities and acknowledges the importance of active recreational activities for maintaining a healthy lifestyle. **Youth Health and Inactivity**: inactivity and increasing overweight among young people, underscoring the potential long-term impact on the national healthcare budget. **Promoting Healthy Lifestyles**: incorporate recreational activities into their daily routines to build healthier bodies and establish healthy lifestyles. The importance of managing body weight, recognizing and addressing eating disorders, the role of diet and exercise in weight management, and the significance of incorporating active recreational activities into daily life to promote a healthier lifestyle should be our main concern. 1. **Leisure as Time**: Leisure is defined as time that is free from obligations, work (both paid and unpaid), and tasks required for basic existence, such as sleeping and eating. 2. **Leisure as Activity**: Leisure encompasses activities that individuals engage in during their free time, which are not work-oriented and do not involve life maintenance tasks like housecleaning or sleeping. 3. **Play**: Play is described as an imaginative, intrinsically motivated, non-serious, freely chosen, and actively engaging activity. 4. **Recreation**: Recreation is an activity that people partake in during their leisure time, which they enjoy and recognize as having socially redeeming values, contributing to a general sense of well-being. **Benefits of Recreational Activities:** Engaging in recreational activities offers several benefits, including: 1. Enhancing personal growth 2. Building self-esteem and confidence 3. Reducing tension and anxiety 4. Encouraging spiritual renewal and personal growth 5. Increasing mental relaxation 6. Generating a general sense of well-being 7. Teaching positive conflict resolution skills 8. Providing alternatives to self-destructive behaviors Recreational activities serve multiple purposes beyond simply having fun. Understanding these benefits is essential for character and personality development. **Exercise** is often likened to a medical prescription, emphasizing the importance of getting the \"dose\" right for an effective and safe recreation and fitness regimen. To ensure that your exercise routine is both beneficial and safe, there are key principles to consider, known as the FITT Principle: **Frequency:** This refers to how often you engage in regular physical activity or exercise. It\'s crucial to find a balance that suits your goals and abilities. Some people may need daily workouts, while others can benefit from three to four sessions per week. **Intensity:** The intensity of your exercise indicates how hard you should push yourself during physical activity. It can vary greatly, from low-intensity activities like walking to high-intensity workouts like sprinting or weightlifting. Your level of intensity should align with your fitness level and objectives. **Time:** Time in this context relates to the duration of your physical activity. Depending on your goals and fitness level, you may need to engage in activities for different lengths of time. It can range from short, intense bursts of exercise to longer, steady workouts. **Type:** The type of exercise or physical activity you choose is essential. The kind of exercise should be selected based on your interests, goals, and physical condition. It could be cardio, strength training, flexibility exercises, or a combination of these. The overload principle suggests that to witness improvements in your fitness, you should gradually increase the \"dose\" of exercise. This means that over time, you may need to work out more often, at a higher intensity, for longer durations, or with different types of activities. Understanding and applying these exercise principles can help you tailor your fitness program to meet your specific goals effectively and safely. It\'s important to remember that there\'s no one-size-fits-all approach, and it\'s essential to customize your exercise routine to suit your individual needs and preferences. These are instructions for determining your resting heart rate, maximum heart rate (MHR), and target heart rate zone for exercise. Here\'s a summary of the steps: 1\. Resting Heart Rate (RHR): Purpose: Establish a baseline for evaluation. Directions: Take your resting heart rate when you wake up in the morning. Locate your radial, temporal, femoral, or carotid artery with your index and middle finger. Count the beats for 15 seconds and multiply the count by 4 to get beats per minute (bpm). Record this number. 2\. Maximum Heart Rate (MHR): Purpose: Determine the highest heart rate your body can attain. Directions: Subtract your age from 220. For example, if you\'re 16 years old, your MHR is calculated as (220 - 16) = 204 bpm. 3\. Target Heart Rate Zone: Purpose: Establish your aerobic intensity level for exercise within a percentage range of your MHR, typically between 60% and 90%. Directions: Calculate your target heart rate zone by using your MHR. Determine the lower limit by multiplying your MHR by 60% (0.60). Determine the upper limit by multiplying your MHR by 90% (0.90). Record your target heart rate zone. For example: If you are 16 years old with an MHR of 204 bpm: Lower limit: (204 x 0.60) = 122.4 bpm Upper limit: (204 x 0.90) = 183.6 bpm Your target heart rate for training is between 122.4 and 183.6 bpm. These calculations help you understand your heart rate parameters for various purposes, such as evaluating your fitness progress and setting appropriate exercise intensity levels. Fitness Walking Walking is generally considered as a moderate physical activity, but it is effective in promoting metabolic fitness and overall health. To achieve cardiovascular fitness, walking must be done intensely enough to elevate the heart rate to target zone levels. Take a look at its health and fitness benefits: Benefits of Walking 1\. helps with weight management 2\. accessible to everyone 3\. doesn't require special equipment 4\. one of the easiest ways to get more active 5\. reduces symptoms of depression and anxiety 6\. a low impact exercise 7\. lowers low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) 8\. raises high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) 9\. lowers blood pressure 10\. reduces the risk of some cancers 11\. helps reduce risk and/or aids with the management of type 2 diabetes 12\. helps maintains strong bones 13\. reduces the risk of heart attack 14\. less likely to lead to injuries 15\. reduces stress 16\. reduces the risk of heart disease 17\. you don't have to pay for it 18\. builds aerobic fitness 19\. helps maintain lean muscle tissue **Tips to Enjoy your Walking Routine** Pass the talk test. If you can't talk while walking, you are exercising too hard. Slow down. Walk before you run. Starting a running program might be painful, and pain is no fun. Become a walker first. Condition your body with a low-impact activity and later on you will be better prepared for higher-impact exercises such as running. Wear bright clothing. Strive to be seen, not part of an accident scene. Warm-up before you walk and cool-down after. Change your route. Explore other walking trails or route in your vicinity. Listen while you walk. Listen to your favorite music while walking to be motivated to finish. You can use an electronic device to play music. Walk with a friend. Invite a friend or a family member to join your fitness walking. Meditation or prayer. Use your walking time to meditate or pray. Join a walking club. Plan attending a big walking event like "Walk for a Cause" to add some excitement and variety to your walking. Crosstrain. Alternate walking days with biking, swimming, playing badminton or other exercise to maintain a healthy heart. **Strength training** offers a range of benefits for young teenagers, including increased muscle strength, endurance, power, and muscle tone. These improvements contribute to better physical performance in daily activities such as school tasks, household chores, and recreational pursuits. When designing a basic strength-training program, there are important guidelines to keep in mind to ensure safety and effectiveness: 1\. Exercise Safety Guidelines: Select exercises that engage major muscle groups, like chest, shoulders, back, legs, arms, hips, and the core. Emphasize controlled movements with light-to-moderate resistance. It\'s advisable not to lift weights alone, as having a workout partner can provide assistance or spotting if necessary. 2\. Warm-Up: Begin the workout with a proper warm-up, typically involving a 5 to 7-minute light-to-moderate aerobic activity. Follow this with a few minutes of gentle stretching to prepare your muscles. 3\. Proper Body Balance: Maintain good posture and stable body positioning throughout your exercises. Correct posture is crucial in various exercise positions, including sitting and lying. 4\. Breathing Technique: Breathe naturally during exercises. Inhale as you lower the weight (eccentric phase) and exhale as you lift or push the weight upward (concentric phase). 5\. Post-Workout Stretching: After your strength-training session, spend a few minutes stretching your muscles. This helps them return to their normal resting length and can reduce muscle soreness and the risk of injury. Following these guidelines will help you create a safe and effective strength-training program. It\'s essential to build muscle strength and improve overall physical capacity while minimizing the risk of injury. Whether you\'re interested in improving your performance in daily activities or pursuing fitness goals, a well-structured strength-training program can be a valuable addition to your routine. Myths and Fallacies about Weight and Strength Training Myth 1: Females who lift weights will develop big, bulky, muscles like those of males. Myth 2: Muscle can turn to fat if a person stops lifting weights. Myth 3: Strength training reduces flexibility. Myth 4: Strength and weight training will make you slower and less coordinated. Myth 5: Elderly people should avoid strength training. Myth 6: Weight training is a good way to improve cardiovascular fitness. Myth 7: Strength training is harmful to the growth and development of adolescents. Myth 8: Female muscles will not develop strength. Myth 9: Strength training has few benefits for women and will only detract from their personal appearance. Myth 10: Strength training slows down the aging process of men more than women. **Yoga** is renowned for its many benefits, making it a valuable addition to your fitness routine. Here are some of the advantages of practicing yoga: 1\. Improved Respiratory Efficiency: Yoga enhances your breathing capacity, promoting better lung function. 2\. Enhanced Posture and Balance: Regular practice of yoga can correct posture issues and improve your sense of balance. 3\. Increased Endurance and Energy: Engaging in yoga regularly can boost your endurance and energy levels, helping you feel more invigorated. 4\. Enhanced Mental Functions: Yoga is not just about the body; it\'s also about the mind. It can improve memory, concentration, mood, and your overall sense of self. 5\. Stress Reduction: Yoga is known for its stress-reducing effects. It can alleviate symptoms of anxiety and depression, fostering a sense of calm. 6\. Relaxation: Yoga involves slow, deliberate movements and static postures that promote relaxation. It can be a tranquil escape from the demands of daily life. 7\. Low Risk of Injury: Yoga is generally gentle on the muscles and ligaments. It\'s a low-impact exercise, reducing the risk of injury compared to more strenuous activities. 8\. Increased Flexibility: Yoga is fantastic for increasing flexibility, and it\'s an effective way to tone your muscles. 9\. Core Strength: Yoga is an excellent way to build core strength, helping you maintain stability and good posture. 10. Mental and Physical Endurance: Yoga poses and sequences challenge both your mental endurance and physical stamina, helping you develop resilience. **Yoga** is a form of meditation. It encourages mindfulness and being present in the moment. If you\'re new to yoga, the text encourages you to start with basic movements and positions. As you master these poses, you\'ll strengthen and stretch your muscles, improve your posture, and reduce the risk of workout-related injuries. Once you\'ve mastered the basics, you\'ll have the flexibility to create your own combinations and tailor your yoga practice to your specific needs and goals. So, what are you waiting for? Get ready to experience the many benefits of yoga on and off the yoga mat! The eight foundation postures presented in this lesson: 1\. Downward Facing Dog Position: Start with feet hip-width apart. Hinge at the waist and place palms on the floor. Press chest towards knees, eyes on toes, and heels towards the floor. 2\. Mountain Pose: Stand with feet together. Rock back and forth to balance your weight evenly. Slightly bend and straighten knees, align hips, and lengthen the spine. Raise arms to the ceiling and gaze forward. 3\. Warrior Pose I: Step left foot back, heel to the floor, and turn toes at a 45-degree angle. Bend right knee over the right ankle. Inhale, bring arms up overhead, palms touching or separated. 4\. Warrior Pose II: Step or jump feet 3.5 to 4 feet apart. Turn left foot out by 90 degrees. Bend left knee over the left ankle, arms out to the sides. 5\. Extended Side Angle: From Downward Facing Dog, bring right foot to the front. Anchor left heel down and bend right knee. Gaze up toward your right hand. 6\. Triangle Pose: Stand 3.5 to 4 feet apart. Turn right leg out 90 degrees and left foot 15 degrees. Raise arms to shoulder level, place right hand on right shin, and gaze up. 7\. Cat-Cow Stretch: Start on hands and knees, palms under shoulders. Inhale, arch the back (Cow), lifting chest. Exhale, round the lower back (Cat). Repeat for increased range of motion. 8\. Staff Pose: Sit with legs straight, feet hip-width apart. Activate leg muscles, lengthen spine, and tuck chin. Gaze forward and breathe normally. These foundational yoga postures are essential for building a strong yoga practice. They work on various muscle groups, flexibility, and balance, making them a great starting point for your yoga journey.