PHYSICAL EXERCISES

Prepared by:
Myra Belle Dingal

Why Exercise?
enhances or maintainsphysical
fitnessand overallhealthand wellness
improves mental health
helps preventdepression
helps to promote or maintain
positiveself-esteem
can even augment an individual's sex
appeal or body image

Types of Exercises
Flexibility Exercises
Aerobic Exercises
Anaerobic Exercises

Flexibility Exercises
Stretching exercises can improve your
flexibility but will not improve your
endurance or strength.

Upper Body Flexibility

Exercises

Stretch #1 Shoulder & Chest

This can be performed kneeling or standing. Clasp
hands behind back and straighten arms. Raise hands
as high as possible and bend forward from the waist
and hold.
Stretch #2 Arm Across Chest
Place one arm straight across chest. place hand on
elbow and pull arm towards chest and hold. Repeat
with other arm.
Stretch #3 Triceps Stretch
Place one hand behind back with elbow in air. Place
other hand on elbow and gently pull towards head.
Hold and repeat with other arm.

Lower Body Flexibility

Exercises
Stretch #4 Glute Stretch
Sitting on floor with right leg bent, place right foot over left
leg. Place left arm over right leg so elbow can be used to
push right knee. Hold and repeat for other side.
Stretch #5 Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight
to one side as knee bends. Reach towards extended foot
and hold. Repeat for other side.
Stretch #6 Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat
into your thigh. Bend forward from the waist keeping your
back flat. Hold and repeat with the other leg.

 Stretch #7 Standing Quadriceps

Standing on one leg grab the bottom of one leg
(just above ankle). Pull heel into buttocks and push
the hips out. Your thigh should be perpendicular to
the ground. Hold and repeat with the other leg.
Stretch #8 Standing Calf
Place feet in front of each other about 18 inches
apart. Keep back leg straight and heel on the floor.
Push against a wall to increase the stretch. Hold
and repeat with other leg.

Aerobic Exercises
Also known ascardio, isphysical exerciseof
relatively low intensity that depends
primarily on the aerobicenergy-generating
process. Aerobic literally means "relating to,
involving, or requiring free oxygen", and
refers to the use ofoxygento adequately
meet energy demands during exercise via
aerobic metabolism.

Anaerobic Exercises
It is an exercise intense enough to
triggerlactic acid formation. It is used by
athletes in non-endurance sports to promote
strength, speed and power and by body
builders to build muscle mass.

Want to feel better, have more energy

and perhaps even live longer? Look no
further than exercise.
Need more convincing to exercise?
Check out these ways exercise can
improve your life.

Exercise Benefits
Exercise controls weight
Exercise combats health conditions
and diseases
Exercise improves mood
Exercise boosts energy
Exercise promotes better sleep
Exercise can be fun

The bottom line

Exercise and physical activity are a great way to
feel better, gain health benefits and have fun.
As a general goal, aim for at least 30 minutes of
physical activity every day. If you want to lose
weight or meet specific fitness goals, you may
need to exercise more. Remember to check with
your doctor before starting a new exercise
program, especially if you haven't exercised for
a long time, have chronic health problems, such
as heart disease, diabetes or arthritis, or you
have any concerns.

Common
Misconceptions

Targeted Fat Loss: Myth or Reality?

Muscle vs. Fat: Clearing Up

the Misconception

Exercise Addiction: How

Much Is Too Much?

In most cases, exercise is a healthy activity.

However, like anything else, it can be dangerous
when done to excess. Exercising too much can put
you at risk for a variety of serious health problems.

Why You Should Worry?

excessive weight loss

undernourishment
fatigue
irritability
frequent injuries
isolation and weakened social relationships
death (in extreme cases)

2014 Fitness Trends: Whats In, Whats Out

High-Intensity Interval Training

Body Weight Training

Educated, certified and experienced fitness

professionals

Yoga

What's out!
Pilates, Zumba and spinning have all
crashed off their thrones. So have stability
balls, which tend to be stuffed in the closet
these days, Thompson says: They just
werent creative enough. People got bored
with the exercise and with doing the same
thing all the time. These, he explains, are
perfect examples of fads, not trends.

Nutrition and Recovery

Eating right is important, so
is exercise. The proper
amount of exercise helps
the body to more effectively
process the nutrients we
eat, along with contributing
to our general state of wellbeing and helps with sleep.

Train Your Brain With

Exercise
"When one exercises, you can think more
clearly, perform better, and your morale is
better. This is pure science -- stimulate your
nervous system and function at a higher
level."

Categories of Physical
Exercise
Aerobic Exercise
Anaerobic Exercise
Strength Training
Agility Training

Strength training: Get

stronger, leaner, healthier
Strength trainingis a type
ofphysical exercisespecializing in
the use of resistance to
inducemuscular contractionwhich
builds thestrength,anaerobic
endurance, andsizeofskeletal
muscles.

Agility Training
Agility is the ability to rapidly change
directions without the loss of speed,
balance, or body control.

RUNLift..and stretch!!!

A year from now youll wish

you had started today.

Thank you for listening