Professional Documents
Culture Documents
Objectives
Distinguish among physical activities for health, for fitness, and for performance.
Describe the benefits of regular physical activity, including improvements in physical health, mental health & stress management.
Explain the components of an aerobic exercise program, strength-training program, and a stretching program. Summarize ways to prevent and treat common fitness injuries. Summarize the key components of a personal fitness program.
Frequency: Vigorous exercise should be performed at least three times per week.
Intensity: Use your target heart rate or the rating of perceived exertion scale.
Target heart rate, lower = (220 age) 0.50 Target heart rate, upper = (220 age) 0.70
Muscular endurance is the ability of a muscle to exert force repeatedly without fatiguing.
Dynamic stretching
Under a trainers supervision, moving parts of your body in a gradual and controlled manner
Ballistic stretching is repeated bouncing motions, which carry a high risk of injury and are not recommended.
Yoga blends mental and physical aspects of exercise; it promotes balance, coordination, flexibility, and mental focus.
Tai chi is a Chinese form of yoga; it is designed to increase range of motion while reducing muscular tension. Pilates combines stretching with movement against resistance.
When to eat?
Allow 3 to 4 hours between eating a large meal and exercising. Light snack may help before workout
Stay hydrated.
Preventing Injuries
Appropriate footwear
Fit Function
Cramps
Many health problems associated with the digestive system are a result of a poor diet. The effects of poor eating and little exercise may take many years to show, therefore it is very important we eat healthily and exercise regularly now.