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W14-15 Sports and Exercise
W14-15 Sports and Exercise
EXERCISE
Holistic Health Care
GEN 1403
Ajarn Haha
Reiterate the key elements of physical
fitness that impacts proper techniques
in doing sports and exercise.
• Avoid cardiovascular
diseases
• Type 2 diabetes
• Obesity
AEROBIC
EXERCISE
• best for cardiovascular fitness as it
utilizes oxygen
• Walking, biking, jogging, skating, or
rowing
• Strengthen the heart and lungs and
muscle utilization of oxygen
• Increase stroke volume (amount of blood
pumped per heartbeat)
• Lower resting heart rate (72 beats per
minute)
FITT PRINCIPLE
20 minutes of continuous
TIME or intermittent aerobic
activity is recommended
Beyond 60 minutes of
activity increases injury
risk and benefits wane
TYPE OF WALKING BIKING JOGGING
EXERCI
SE
SKATING ROWING SWIMMING
Isometric
Isotonic
POPULA
R TYPES Isokinetic
OF Anaerobic
EXERCIS Aerobic
ES Body training
Weight training
ISOMETRIC
• contractions of a particular muscle or
group of muscles
• muscle doesn't noticeably change
length and the affected joint doesn't
move
• they build strength but don’t improve
speed and athletic performance
ISOMETRIC
• Benefits
• Requires little time
• Rehabilitative effect on muscles
• Improves joint flexibility
• May help lower the blood pressure
Examples of
Isometric
exercises
muscle maintains equal tone while
shortening during isotonic exercise.
ISOTONIC EXERCISES
ISOKINETIC
• type of strength training
• uses specialized exercise machines
that produce a constant speed no
matter how much effort you expend
• testing and improving your
muscular strength and endurance
ISOKINETIC
• Benefits
• rehabilitation and recovery (used by Physical Therapists)
• to treat imbalances in the body that have the potential to cause
injury
• Increase muscle flexibility
• Control muscle development (tone, strength, endurance)
• Improve balance coordination and metabolism
Dynamometers Arm Ergometer Exercise Bike
ISOKINETIC EXERCISES
ANAEROBIC EXERCISES
• involve quick bursts of energy and are performed at maximum effort
for a short time.
• Benefits
• Maintain muscle mass as you age
• Strengthens bones
• Burns fat
• Builds muscles
• Increases stamina for daily activities
Heavy Weight Lifting Sprinting Jumping
ANAEROBIC EXERCISE
BODYWEIGHT
EXERCISE
• do not use free weights, machines,
and equipment but one's
bodyweight as a form of resistance
for workout
• can be done at home or in an area
without a gym
BENEFITS OF BODYWEIGHT
EXERCISES
BENEFI
TS OF Promotes fat-free body mass and decreasing
sarcopenia (progressive loss of muscle mass
WEIGH and strength and turn to fat when ageing)
NG
WEIGHT
TRAINING
EXERCISES
Warm-up
Stretching
Cool-down
NG •
muscular injuries.
To help prevent muscular
stiffness and soreness.
• To help reduce tension and
to encourage relaxation.
• To help you develop better
awareness of your body
HOW TO STRETCH
1 2 3 4 5 6 7
Stretch in a slow Stretch until you Hold each stretch Repeat each Don’t bounce. Never stretch to the Breathe normally.
relaxed manner. feel a slight for at least 20 stretch one or more point of feeling
discomfort in the seconds. times. pain.
muscle.
TRAINING ZONE
EXERCISE
The heart rate when doing exercises define the level of intensity of
the workout
COOL DOWN
An important routine because the body temperature is
higher and blood vessels are dilated after working out
Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for
another set of stretching.
Do not bounce.
Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.
WALKING
Common exercise that is free hence very accessible
• Forward Lean
• Lean forward slightly from your
ankles keeping your body in a
straight line from head to toe.
• Do not hunch over or bend at the
lower back.
TECHNIQUES IN RUNNING
• Head position
• Look straight ahead about
20-30 feet ahead of you.
• Don’t look down
• Keep your neck relaxed.
TECHNIQUES IN
RUNNING
• Shoulders
• Do not hunch over or pull back your shoulders too
much.
• Chest out slightly.
FOOT
POSITION
• Foot should always land right below
your knee.
• Avoid over-striding (landing ahead
of your knee).
FOOT STRIKE
FOOT STRIKE PATTERNS
Forefoot Midfoot
• places the weight of impact on your • center of your foot lands on the
toes and ball of the foot pavement to evenly distribute the
• The upper body is bent forward shock of impact
usually in this position • can maintain high, consistent speeds
• Good way to power someone over a and have a higher running cadence
steep hill or giving leg up during than other athletes
sprints
FOOT STRIKE
PATTERNS
3. Rearfoot
most common foot strike
amongst runners, the
rearfoot or heel strike has you
hitting the pavement with the
back of your foot.
JUMPING ROPE
• tone your calves, tighten your core,
improve your lung capacity, and
build stamina.
• full-body workout and burns many
calories in a short time
JUMP ROLE
INSTRUCTIONS
Hold the rope while keeping your hands at hip level.
Jump with both feet at the same time, one foot at a time, alternating between feet,
etc.
Associative behaviors
• people group together because of common interests
Competitive behaviors
• Competitions such as sports, games, performing arts, where they test their
limitations
RECREATION AND
LEISURE MOTIVATIONS
Risk-taking behaviors
• Participations to activities that might lead to
physical injuries or even death
Exploratory behaviors
• Travel, sightseeing, hiking, scuba diving
EXPLORATORY
MOTIVES
Vicarious • Watching movies or live events
experiences
Sensory stimulation • Drug use, sexual activities, rock music listening
Social activities
Outdoor activities
TYPES OF
RECREATION Arts and Crafts
AL
ACTIVITIES Musical Activities
Service Activities
BENEFITS OF RECREATION
ACTIVITIES
It assists in preventing
Arts and culture and
particular kinds of
recreation improves It contributes to It helps in prevention
cancers especially the
overall wellbeing and mental health. and restores issues.
lungs, breast, and
health.
colon