Exercise - Type of physical activity carried out to sustain or improve health and fitness.

What are the importance/benefits of exercise?

1. Increased Energy
By working out on a regular basis, your body becomes more efficient at burning calories.
This gives you more energy throughout the day.
2. Increased Metabolism
Increased physical activity through working out leads to more muscle mass, which in itself
leads to a higher metabolism. As per some studies, every extra pound of muscle allows
you to burn anywhere from 50-100 calories when at rest.
3. Improved Muscle Tone
Physical activity, especially weight training allows you to change the shape of your body.
Since muscle is denser than fat, one can get bigger or smaller by gaining more muscle
mass.
4. Better Health
Increased exercising leads to a strengthening of the immune system; which means that
one is less likely to get sick when exercising the right amount. On the other hand, over
exercising can weaken your immune system and make you sick.
5. Stress Reduction
Stress levels are reduced extensively by regular work outs. They allow the individual to
take their mind off the daily grind and use pent up energies for productive purposes.
6. Improved Self-Esteem
When following an exercise regimen for a regular basis, you bring about greater self
esteem through the results and accomplishment achieved.
7. Normal Pulse Rate
Pulse indicates the rate at which your heart is beating; so normal pulse rate implies that
your heart is functioning properly, which is a sign of good health.
Heart rate is a very important measurement in many fitness tests and in exercise science
research.
Heart rate- refers to the speed of the heartbeat, specifically the number of heartbeats per unit
of time. The heart rate is typically expressed as beats per minute (bpm).
The normal heart rate ranges from 60100 bpm.
Bradycardia refers to a slow heart rate, defined as below 60 bpm.
Tachycardia refers to a fast heart rate, defined as above 100 bpm.
When the heart rate is not regular in a regular pattern, this is referred to as an arrhythmia.
These abnormalities of heart rate sometimes, but not always, indicate disease.
Heart rate is measured by finding the pulse of the heart.
This pulse rate can be found at any point on the body where the artery's pulsation is transmitted
to the surface.
Pulse rate can be determine by pressuring the location of arterys pulsation with the index and
middle fingers
DONTS: The thumb should not be used for measuring another person's heart rate, as its strong
pulse may interfere with the correct perception of the target pulse.
Two Most Common Location of Pulse
A. Carotid pulse-the pulse of the carotid artery, palpated by gently pressing a finger in the
area between the larynx and the sternocleidomastoid muscle in the neck.
B. Radial pulse- the pulse of the radial artery palpated at the wrist.
When the heart beats, arteries pulse at the same time. Some of these arteries like the radial and
carotid arteries can be felt easily, while others are too deep in the body to be accessed.
ACTIVITY 1: RAISING MY HEART RATE
Perform several tasks and record your heart rate. Answer the ff.
Resting heart Rate (1 min)
______bpm
Jogging in place (20 sec)
______bpm
Jumping Jacks (20 times)
______bpm
Step-ups (20 sec)
______bpm
Partner Tag (1 min )
______bpm

Crab Walk ( 5 meters)

______bpm