PHYSICAL

EXERCISE
Push-Ups, Weight lifting and Kegal
 Group members
• Eisha
• Ayesha
• Javeria
• Aeman
Content
■ Introduction
■ Definition
■ Benefits
Differents physical exercises
■ Pushup( muscle involvement & benefits)
■ Kegel ( muscle involvement & benefits)
■ Weight lifting (muscles involvement & benefits)
Physical activity
 • Benefits of exercise

Exercise improves muscle cell

and tissue contractile function.
Exercise can robustly improve
impaired muscle metabolism,
such as insulin resistance and
mitochondrial dysfunction, all
of which are likely linked to
enhanced neuromuscular
activation and vascular function.
PUSH UPS
Push-ups

Push-Up Exercise
The Push Up (also
known as a press up) is
a classic body weight
exercise for the upper
body.
Muscle involvement
in pushups
■ While the push-up largely targets the
muscles of the chest, the pectoralis
major and minor, several other
muscle groups contribute. Namely,
these include the triceps, anterior
deltoids, and the core muscles.
■ Pectoralis major
■ Pectoralis minor
■ Triceps
■ Anterior deltoids
■ Core muscles
Types of push ups
■ . Knee push-ups
■ Wall push-ups
■ Decline-push up
■ One-arm push-up
■ Incline push-up
■ Weighted push-up
 Benefits
■ May improve body composition
■ May reduce the risk of cardiac events
■ Builds upper body strength
■ Push-ups target multiple muscle groups. …
■ Push-ups increase upper-body strength. …
■ Push-ups are good for your core. …
■ Push-ups can improve your posture. …
■ Push-ups support bone health. …
■ Push-ups boost heart health. …
■ Push-ups are versatile and convenient.
WEIGHT LIFTING
Weight Lifting

■ Weight training is a common type of strength training for developing the strength, size of skeletal
muscles and maintenance of strength. It uses the force of gravity in the form of weighted bars,
dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or
eccentric contraction.
■ According to the American Council on Exercise, most adults lose nearly a half pound of muscle per
year starting around age 30, mostly because they aren’t as active as they were when they were
younger. Losing muscle at the same time that metabolism starts to slow down is a recipe for weight
gain and the health issues that can accompany it.
■ Building stronger muscles isn’t just about vanity, either. According to the Mayo Clinic, strength
training not only helps with weight control, but also stops bone loss and can even build new bone.
■ This can reduce the risk of fractures from osteoporosis. It also improves balance and boosts energy
levels.
Types of Weight Lifting

■ Bodybuilding
■ Brute Strength Powerlifting
■ Circuit Training
■ Isometric Weight Training
■ High-Volume Training
Bodybuilding

■ Bodybuilding, also called hypertrophy training, is the use of resistance training to build
muscle and manipulate body composition. The advantage this approach offers is that it
greatly increases the fuel (made of glycogen and enzymes) stored in your muscles. This
is ultimately what increases muscle size
Brute Strength Powerlifting

■ Think about the main goal for powerlifters: to move as much weight as possible. That’s
the aim of brute strength powerlifting.
■ It’s going to increase your nerve and muscle function, which means that you’re going
to be able to lift more.
Circuit Training

■ Circuit training involves rotating between anywhere from five to 10 exercises that
complete one “circuit. ”
■ Circuit training is a great way to challenge the whole body even with a limited amount
of time. While the exercises included are typically lower in weight (or are even
bodyweight) and higher in reps, you can tailor circuit training to help you meet your
own goals. Just about anything can be turned into circuit training.
Isometric Weight Training

■ Isometric training is also called static training. This means that a muscle (or muscles)
contract for a period of time, but they’re not actually moving. In other words, you hold
a specific position.
■ For example, a wall sit is an isometric exercise. You can up the challenge by adding
weight to any isometric movement. For instance, you can put a plate on your back and
perform a push-up, holding at the bottom position with your chest an inch off the
ground.
High Volume Training

■ High-volume training is pretty self-explanatory! The number of reps/rounds will

increase, which means that the weight needs to decrease. For instance, instead of
performing a 5x5 of squats at a moderate weight (maybe 150lbs), you might go down to
120lbs and do 3x10.
Muscles Movement

■ Weight training involves using some type of resistance to do exercises that challenge all
the muscle groups of the body, including the chest, back, shoulders, arms (biceps,
triceps), core, legs (quadriceps, hamstrings, calves) and glutes.
Benefits

Help raise your metabolism, since muscle burns more calories than fat
Strengthen bones
Strengthen connective tissue (tendons and ligaments)
Make you stronger and increase muscular endurance, making everyday activities easier
Help you avoid injuries
Increase confidence and self-esteem
■ Improve coordination and balance
KEGEL EXERCISE
 Kegel Exercise
Kegel exercises are done to strengthen your pelvic floor muscles. Kegel exercises can help make the
muscles under the uterus, bladder, and bowel (large intestine) stronger. They can help both men and
women who have problems with urine leakage or bowel control. You may have these problems:
As you get older
If you gain weight
After pregnancy and childbirth
After gynecologic surgery (women)
After prostate surgery (men)
■ People who have brain and nerve disorders may also have problems with urine leakage or bowel
control.
Kegel Exercise

Types
Quick or Short Muscle Contractions (Fast Twitch Muscle Exercise)
The first exercise is called a quick or short contraction. It works the fast-twitch muscle
fibers that respond quickly to compress the urethra and shut off the flow of urine to prevent
leakage.
■ To perform these contractions, the muscles are quickly tightened, lifted up, held for 1-2
seconds, and then released back down. You should continue to breathe normally as you
do these exercises.
Long Hold Muscle Contractions
This exercise works on the supportive strength and endurance of the slow-twitch muscle fibers
and is referred to as a long hold contraction.
■ To perform these contractions, the same muscles you used with the quick contractions are now
going to be gradually tightened, lifted up, and held over several seconds.
■ At first, it may be difficult to hold the contraction for more than 1 or 2 seconds. Ultimately, the
goal is to hold the
Indications
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
■ Repeat 10 times, 3 times a day (morning, afternoon, and night).
Muscles Movement
The components of levator ani (the pelvic diaphragm),
■ Pubococcygeus
■ Puborectalis
■ Iliococcygeus, contract and relax as one muscle.
Hence pelvic-floor exercises involve the entire levator ani rather than pubococcygeus alone.
Benefits

■ Improving bowel and bladder control

■ Helping control the passage of wind
■ Preventing leakage of urine and stool
■ Helping the bladder empty completely
■ Helping with achieving erections
■ Helping prevent premature ejaculation
Pelvic Floor Disorder

■ Some pelvic floor disorders are a result of the pelvic floor being too active or tense.
When this happens, it makes it hard for the pelvic floor to relax and rest completely.
This may lead to the pelvic floor being in a continuous overactive state.
Thank you....!!