WELLNESS AND

FITNESS
SHEY PIA JACINTO
BSBA- FM 1
Isometric Exercises
 1. Wall Sit
• The wall sit exercise is a real
quad burner, working the
muscles in the front of your
thighs. This exercise is
generally used for building
isometric strength and
endurance in the quadriceps
muscle group , glutes, and
calves.
• The wall sit requires you to
hold yourself in a seated
position, (hence the name) for a
certain amount of time,
normally between 30 to 60
seconds.
2. Bench Press
• The bench press is one of the most
important upper -body exercises in
your movement toolkit. Not only is it
crucial for upper -body muscular
development, but it's an
exceptional strength builder. Many
people think the bench press is just
a chest exercise, but I'm here to tell
you that your triceps, shoulders,
back, and even your glutes are
involved .
• Most powerlifters will train bench
press 2 -3 times per week. By
doing this, you can gain sufficient
practice with the bench press
technique , as well as plan different
training adaptations (strength,
hypertrophy, power) on separate
workouts.
Isotonic Exercises
 1. Push Ups
• Pushups are a worldwide
followed exercise that doesn’t
even require any equipment to
perform. One can do it easily
anywhere, anytime. It majorly
helps in building strength
around the arm region and
shape up the chest zone.
• A common version of the push-
up test is to measure the
maximum number of push-up in
a set time, such as one or two
minutes.
2. Pull Ups
• Pull-ups are another wonderful
example of isotonic exercises.
Here we require a bar raised at
some height and people try to pull
up their body using their arm
strength. This is again mainly
helps in building arm region
muscles.
• Top Hold (Assisted or
Unassisted) – 4 sets of 5
seconds. Assisted Pull-ups – 3
sets of 8 repetitions. Bar Hang
(Assisted or Unassisted) – 30
seconds total time.
Identify what part of the body being develop?

• Arms, shoulders, and upper back make up the upper body. Biceps
curls, triceps curls, bench presses, overhead presses, lateral raises,
and upright rows are some of the most common upper-body
exercises.
• When you work your upper body, you not only tone your arms, but
you also maintain upper body strength. We slowly but steadily lose
muscle as we get older–and I'm talking over the age of 30.
Maintaining muscular mass over time requires regular exercise. The
shoulders and upper back muscles are also worked during upper
body training. This aids in maintaining Strong muscles support the
upper spine, resulting in good posture. Maintaining a healthy posture
is important. Your lungs and diaphragm can expand completely,
which is beneficial to respiratory health.
What are the benefits derives from this exercise?

• The most prominent benefit of exercising is that it helps with weight

management. Exercising increases our caloric expenditure, which helps us
lose weight or maintain our ideal weight. Regular exercise also helps to
optimise your metabolic rate, which makes weight management a much
simpler affair.
• Health-related issues are protected. Exercise maintains your body
healthier by reducing the risk of developing chronic diseases, in addition to
making you physically stronger. Exercise aids in weight management and
prevents obesity-related disorders such as diabetes and heart disease.
Regular exercise also helps to maintain appropriate blood sugar and insulin
levels.
• Strengthen Your Muscles and Bones. It's critical to safeguard your bones,
joints, and muscles as you become older since they support your body and
allow you to move. Maintaining the health of your bones, joints, and muscles
can help you do daily tasks and stay physically active. Exercise that is
aerobic, muscle-strengthening, and bone-strengthening can halt the loss of
bone density that comes with aging at a fairly vigorous level.
 Procedure in doing the exercises

1. Examine your physical condition. You undoubtedly have a rough sense

of your fitness level. Assessment and documenting baseline fitness scores,
on the other hand, can provide you with benchmarks against which to track
your development. Consider recording the following to assess your aerobic
and muscular fitness, flexibility, and body composition.
2. Create a fitness plan. Being able to declare you'll workout every day is
easy to do. A plan is required, however. Keep these points in mind when
you plan your workout program.
3. Assemble your supplies. Athletic shoes are likely to be your first choice.
Make sure the shoes you choose are made for the activity you're planning.
Running shoes, for example, are lighter than cross-training shoes, which
are more supportive.
4. Keep track of your progress. Six weeks after starting your program, do
your personal fitness exam again, and then every few months. In order to
keep improving, you may realize that you need to increase the amount of
time you workout. Or you might be pleasantly delighted to discover that
you're doing just enough exercise to achieve your fitness goals.
Aerobic Exercises
 1. Swimming
• The propulsion of the body
through water by combined arm
and leg motions and the natural
flotation of the body. Swimming as
an exercise is popular as an all-
around body developer and is
particularly useful in therapy and
as exercise for physically
handicapped persons.
• 10–30 minutes, 2–5 times a
week. Try to increase your
duration by 5 minutes each
week.
2. Running
• A method of terrestrial locomotion
allowing humans and other animals
to move rapidly on foot. Running is
a type of gait characterized by an
aerial phase in which all feet are
above the ground (though there are
exceptions). Running has been
described as the world's most
accessible sport.
• 20–60 minutes, 2 or 3 times per
week
 Benefits derived from this activities

1. Immediate Benefits any person or organization who benefits immediately

from the assets of a trust. It also specifies which parties benefit immediately
from any charitable gift-giving.
2. Weight Management according to a person's age, sex, and height, the
process of implementing long-term lifestyle modification to maintain a healthy
body weight Eating a nutritious diet and improving physical activity levels are
two ways to lose weight.
3. Reduce Your Health Risk a health risk is something that
increases your chance of developing a disease.
4. Strengthen Your Bones and Muscles your bones and muscles
work together to support every movement you make on a daily basis.
When you are physically active you strengthen your muscles. Your bones
adapt by building more cells and as a result both become stronger.
5. Improve Your Ability to do Daily Activities and Prevent Falls for older
adults, multicomponent physical activity is important to improve physical
function and decrease the risk of falls or injury from a fall.
6. Increase Your Chances of Living Longer another sure way to improve your
chances for a longer, healthier life is to shed excess weight.