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3 STAGES IN AN EXERCISE PROGRAM
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first step in the routine (5-10 minutes)
Warm-up
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may require additional warm-up affecting parts of body that will undergo vigorous activities
Sports activities
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6 Examples of warm up
- Head tilts and rolls
- Shoulder lifts and circles
- Side stretches and trimmers
- Hamstring stretches (lunge)
- Pedalling (heels raised alternately) }
- Prancing (spring in place raising right and left legs
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“the main activity” (15 - 30 minutes)
Workout Phase
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made up of walking & slow stretches bring the pulse rate gradually back to normal, consist of the same exercises in warm up
Cool - down
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3 Examples of cool down
- breathing exercises
- walking w/ hand shake or fingers bent & stretched
- slow stretches
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permit gradual decrease in the heart rate
Cool - down
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gentle stretch of the muscles used in the work-out
Cool - down
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help reduce muscle soreness that may occur after a particular stressful activity
Cool - down
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6 STAGES OF AN EFFECTIVE EXERCISE WORKOUT
- Have a medical check-up
- Taking the pulse
- Finding your target zone
- Warm up
- Workout
- Cool down
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is important so that one will know his fitness & kind of exercise he needs.
Have a medical check-up
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Finding your target zone Formula
220-age-RPR x 60% 0r 85% + RPR
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first, learn to take your pulse , get your pulse rate for 6 seconds then multiply it by 10
Taking the pulse
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Each target zone heart rate during exercise is between _ to _
60 - 85 %
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Means little fitness benefits from exercise
Below 60
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Little added benefit from extra exercise
Above 85
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integral part of conditioning the body.
Exercise
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help reduce tension & maintain fitness gains.
Proper exercise
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Everyone should do some __regularly to help in good health.
Proper exercise
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activities that put body fit for demands
Conditioning exercises
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Use to correct minorpostural defects
Conditioning exercises
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sets of movements to promote total general fitness and postural defects.
Conditioning exercises
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Have ability to plan a body development program systematically involving all muscles groups & precise adaptation of exertise to the students exercise tolerance.
Conditioning exercises
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may serve to suplement other phases of the physical activity program in order to assume balance and continuity in the enchancement of physical fitness
Conditioning exercises
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3 PARTS OF AN EXERCISE PROGRAM.
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stretch the muscles of the body, avoiding possible muscle injury,
THE WARM -UP
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heat up the body, giving a slight increase in the heart rate (pulse in preparation for the vigorous working phase.
THE WARM -UP
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The main activity or workout can be in the form of : 2
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relatively long period of time where abundant supply of oxygen is needed
Aerobic
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movement of joints & extremities as the muscles contract & relax. (10-30 min)
Isotanic,
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4 EXAMPLE of Isotanic,
- Jumping Variations
- Hopping variations
- Scissors
- Toe touching
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usually made up of walking & slow stretches that bring the pulse rate gradually back to normal.
THE COOL-DOWN
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4 EXAMPLES of THE COOL-DOWN
- Breathing exercises
- Slow stretches
- Chest stretches
- Finger stretches
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