MOVEMENT COMPETENCY TRAINING: GYMNASTICS

LECTURE / CONCEPTION BY MR. EMMANUEL E. TAIP

SEM 01 │ BSMT1B WEEK 2 – LESSON 1 - 2

PHYSICAL VS EXERCISE

OUTLINE  Improves cardiorespiratory fitness, involves movement that

I Physical Activity increases the heart rate to improve the body's oxygen
II Exercise consumption. Also, it helps increase stamina.
III Types of Exercise  Cardiorespiratory fitness can be measured using VO2 max, a
A Aerobic Exercise measure of the amount of oxygen the body can uptake and utilize.
B Anaerobic Exercise
EXAMPLES:
IV Effects of Exercise
A Controlling Blood Pressure o Jogging
B Cancer Prevention o Elliptical training
i. WRCF/AICR Recommendations o Walking
C Inflammation o Treadmill training
D Immune System o Swimming
E Weight Control
F Menopause and Physical Fitness o Cycling
G Mental Health (Neurobiological)
V Physical Fitness ANAEROBIC EXERCISE
A Parts of Physical Fitness  features high-intensity movements performed in a short period
i. Health-Related Physical Fitness of time.
ii. Skill-Related Physical Fitness
VI Fit Fact
 It is a fast, high-intensity exercise that doesn’t require the body
to utilize oxygen to produce energy.
 Helps to promote strength, endurance, speed, and power; and is
used by bodybuilders to build workout intensity.
PHYSICAL ACTIVITY  allows you to burn additional calories as the body recovers from
 movement that is carried out by the skeletal muscles that requires exercise due to an increase in body temperature and excess post-
exercise oxygen consumption (EPOC) after the exercise ended.
energy.
EXAMPLES:
 any movement one does is physical activity. In this manner Exercise
o Weight lifting
takes place into it.
o Isometric exercise
EXERCISE o Sprinting
 is planned, structured, repetitive and intentional movement o Interval training
intended to improve or maintain physical fitness.
 is any bodily activity that enhances or maintains physical TYPES OF EXERCISE
fitness and overall health and wellness. o Controlling blood pressure
 a subcategory of physical activity. o Cancer prevention
 Research provides significant evidence that all physical activity o Inflammation
positively contributes to overall health and well-being. o Immune system
 also assists with the improvement of physical fitness, which o Weight control
consists of five specific components: o Menopause and Physical Fitness
o Cardiorespiratory fitness o Mental health (Neurobiological effects of physical exercise)
o Muscular strength fitness
o Muscular endurance fitness CONTROLLING BLOOD PRESSURE
o Flexibility fitness  positive effects on the body's blood pressure because staying
o Body composition. active and exercising regularly builds up a stronger heart.
 to aid growth and improve strength, preventing aging,  The heart is the main organ in charge of systolic blood pressure
developing muscles and the cardiovascular system, honing and diastolic blood pressure.
athletic skills, weight loss or maintenance, improving health  Engaging in a physical activity raises blood pressure. Once the
and also for enjoyment. subject stops the activity, the blood pressure returns to normal.
 Many individuals choose to exercise outdoors where they can
congregate in groups, socialize, and enhance well-being.
 In terms of health benefits, the amount of recommended exercise
depends upon the goal, the type of exercise, and the age of the
person.

TYPES OF EXERCISE
o Aerobic Exercise
o Anaerobic Exercise

AEROBIC EXERCISE
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PHYSICAL VS EXERCISE
 The more physical activity that one engages in, the easier this
process becomes, resulting in a more ‘fit’ individual.
 Through regular physical fitness, the heart does not have to work
as hard to create a rise in blood pressure, which lowers the force
on the arteries, and lowers the overall blood pressure.
CANCER PREVENTION
 Centers for disease control and prevention provide lifestyle
guidelines for maintaining a balanced diet and engaging in
physical activity to reduce the risk of disease.
 The World Cancer Research Fund – International (WCRF)/
American Institute for Cancer Research (AICR) published a list
of recommendations that reflect the evidence they have found
through consistency in fitness and dietary factors that directly
relate to cancer prevention.
THE WCRF/AICR RECOMMENDATIONS
o Be as lean as possible without becoming underweight.
o Each week, adults should engage in at least 150 minutes of
moderate-intensity physical activity or 75 minutes of
vigorous-intensity physical activity.
o Children should engage in at least one hour of moderate or
vigorous physical activity each week.
o Be physically active for at least thirty minutes every day.
o Avoid sugar, and limit the consumption of energy-packed
foods.
o Balance one's diet with a variety of vegetables, grains, fruits,
legumes, etc.
o Limit sodium intake, the consumption of red meats, and the
consumption of processed meats.
o Limit alcoholic drinks to two for men and one for women a
day.
INFLAMMATION
 Studies have shown an association between increased physical
activity and reduced inflammation that produces both a short-
term inflammatory response and a long-term anti-inflammatory
effect.
 Physical activity reduces inflammation in conjunction with or
independent of changes in body weight. However, the
mechanisms linking physical activity to inflammation are
unknown.
WEIGHT CONTROL
 Individuals who keep up physical fitness levels generally
regulate their distribution of body fat and prevent obesity.
 Strength training has been known to increase the amount of
muscle in the body, however, it can also reduce body fat.
 Achieving resilience through physical fitness promotes a vast
and complex range of health-related benefits.
 Sex steroid hormones, insulin, and appropriate immune
responses are factors that mediate metabolism in relation to
abdominal fat.
 physical fitness provides weight control through regulation of
these bodily functions.
MENOPAUSE AND PHYSICAL FITNESS
 Menopause is often said to have occurred when a woman has
had no vaginal bleeding for over a year since her last cycle and
number of symptoms connected to menopause, most of which
can affect the quality of life of a woman involved in this stage
of her life.
 to reduce the severity of the symptoms is to exercise and keep a
healthy level of fitness.
 Prior to and during menopause, as the female body changes,
there can be physical, physiological or internal changes to the
FADROGANE, LOVE M.
WEEK 2 – LESSON 1-2
08/27/23
body. These changes can be reduced or even prevented with
regular exercise.
MENTAL HEALTH (NEUROBIOLOGICAL)
 physical activity can improve mental health and well-being.
 improvement is due to an increase in blood flow to the brain and
the release of hormones.
 Being physically fit and working out on a consistent basis can
positively impact one's mental health and bring about several
other benefits.
 Physical activity has been linked to the alleviation of depression
and anxiety symptoms.
 patients suffering from schizophrenia, physical fitness has been
shown to improve their quality of life and decrease the effects of
schizophrenia.
 Being fit can improve one's self-esteem.
 Working out can improve one's mental alertness
 and it can reduce fatigue.
 Studies have shown a reduction in stress levels.
 Increased opportunity for social interaction, allowing for
improved social skills.
 To achieve some of these benefits, the Center for Disease Control
and Prevention suggests at least 30–60 minutes of exercise 3-5
times a week.
PHYSICAL FITNESS
 state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations and daily activities.
 is generally achieved through proper nutrition, moderate-vigorous
physical exercise, and sufficient rest.
 ability of your body systems to work together efficiently to allow you
to be healthy and perform activities of daily living.
HEALTH-RELATED FITNESS
o cardiorespiratory endurance,
o flexibility,
o muscular endurance,
o power, and
o strength
SKILL-RELATED FITNESS
o agility
o balance
o coordination
o power
o reaction time
o coordination
FIT FACT
 Totally fit people are less likely to develop a hypokinetic
condition – a health problem caused partly by lack of physical
activity – such as heart disease, high blood pressure, diabetes,
osteoporosis, colon cancer, or a high body fat level.
 You don't have to be a great athlete in order to enjoy good health
and wellness and be physically fit. Regular physical activity can
improve anyone's health-related physical fitness.
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