+ All Categories
Home > Documents > Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different...

Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different...

Date post: 27-Dec-2015
Category:
Upload: felix-floyd
View: 213 times
Download: 0 times
Share this document with a friend
Popular Tags:
18
Methods of exercise for an Methods of exercise for an active, healthy lifestyle active, healthy lifestyle Many and varied Many and varied Different sports and leisure Different sports and leisure activities activities Training programmes Training programmes General fitness routines General fitness routines
Transcript
Page 1: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Methods of exercise for an Methods of exercise for an active, healthy lifestyleactive, healthy lifestyle

Many and variedMany and varied Different sports and leisure activitiesDifferent sports and leisure activities Training programmesTraining programmes General fitness routinesGeneral fitness routines

Page 2: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Methods identified in the OCR Methods identified in the OCR specificationspecification

Circuit trainingCircuit training Aerobics (inc body pump, spin and Aerobics (inc body pump, spin and

dance exercise)dance exercise) Aqua aerobicsAqua aerobics YogaYoga Continuous trainingContinuous training pilatespilates

Page 3: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Circuit trainingCircuit training

Page 4: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Circuit trainingCircuit training

Circuit of different exercises (eg press ups, Circuit of different exercises (eg press ups, sit ups, squat thrusts, star jumps)sit ups, squat thrusts, star jumps)

Circuits can incorporate skillsCircuits can incorporate skills Work different muscle groups (alternate Work different muscle groups (alternate

major muscle groups)major muscle groups) Resistance usually own body weightResistance usually own body weight Complete repetitions, repeat 2/3 circuitsComplete repetitions, repeat 2/3 circuits Vary duration, intensity, restVary duration, intensity, rest Good for motivation, versatile, easy to Good for motivation, versatile, easy to

build in progression, can be indoorsbuild in progression, can be indoors

Page 5: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Aerobics (including body Aerobics (including body pump, spin and dance pump, spin and dance

exercise)exercise) Cardiovascular Cardiovascular

exercise involving exercise involving sustained, sustained, rhythmic activity rhythmic activity using large muscle using large muscle groupsgroups

Page 6: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Benefits for health and general well Benefits for health and general well being to be gained from regular CV being to be gained from regular CV

exerciseexercise

Increased energy levelsIncreased energy levels Reduced stress and improved mental Reduced stress and improved mental

health (due to release of endorphins health (due to release of endorphins in brain)in brain)

Increased heart and lung efficiencyIncreased heart and lung efficiency Reduced blood pressure, resting heart Reduced blood pressure, resting heart

rate and risk of stroke or heart attackrate and risk of stroke or heart attack

Page 7: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Not just group classes – also Not just group classes – also individual gym equipmentindividual gym equipment

TreadmillsTreadmills Cross trainersCross trainers Exercise bikesExercise bikes Rowing machinesRowing machines

etcetc

Page 8: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Or simply continuous training Or simply continuous training such as swimming, jogging, such as swimming, jogging,

cycling!cycling!

Page 9: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Cardiovascular fitness Cardiovascular fitness formulaformula

3 - 5 times a week3 - 5 times a week 30 – 60 mins (inc warm up/cool down)30 – 60 mins (inc warm up/cool down) Steady stateSteady state 60 – 75% of MHR (out of breath but 60 – 75% of MHR (out of breath but

still capable of speaking)still capable of speaking) If unfit reduce time and intensity and If unfit reduce time and intensity and

build up graduallybuild up gradually

Page 10: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Aqua aerobicsAqua aerobics

Aerobic exercise in Aerobic exercise in waterwater

Water provides Water provides support (90% of body support (90% of body weight supported) weight supported) and greatly reduces and greatly reduces risk of bone, muscle risk of bone, muscle and joint injuryand joint injury

Great stress reliever – Great stress reliever – element of massageelement of massage

Page 11: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

yogayoga

Developed by ancient Developed by ancient wise men of india wise men of india dating back 5,000 yrsdating back 5,000 yrs

System of personal System of personal development involving development involving body, mind and spiritbody, mind and spirit

Integrated approach of Integrated approach of mind and body control mind and body control aims to achieve aims to achieve physical health, physical health, happiness, mental happiness, mental peace and tranquilitypeace and tranquility

Page 12: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Different yoga pathsDifferent yoga paths

Bhakti yoga (path of Bhakti yoga (path of devotion)devotion)

Karma yoga (path of Karma yoga (path of selfless action)selfless action)

Jnana yoga (path of Jnana yoga (path of transcendental transcendental knowledge)knowledge)

Ashtanga yoga (path Ashtanga yoga (path of patanjali, 8 step of patanjali, 8 step path)path)

Page 13: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Hatha yogaHatha yoga

Most common in western worldMost common in western world Single step in 8 step path of ashtanga Single step in 8 step path of ashtanga

yogayoga Combination of asanas (physical exercises Combination of asanas (physical exercises

and postures), pranayama (breathing and postures), pranayama (breathing techniques) and meditationtechniques) and meditation

Said to provide a balanced and wholesome Said to provide a balanced and wholesome approach to achieving perfect physical and approach to achieving perfect physical and mental health, happiness and tranquilitymental health, happiness and tranquility

Page 14: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

yogayoga

Can be practised by anyone at any Can be practised by anyone at any ageage

Develops flexibility and muscular Develops flexibility and muscular endurance, techniques to relieve endurance, techniques to relieve stress and bring body and mind into stress and bring body and mind into harmonyharmony

Attend classes, watch videos, read Attend classes, watch videos, read books, but technique is all importantbooks, but technique is all important

Page 15: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

pilatespilates

Exercise method to improve physical and Exercise method to improve physical and mental healthmental health

Focuses on building body’s core strength Focuses on building body’s core strength and posture through a series of low and posture through a series of low repetition, low impact stretching and repetition, low impact stretching and conditioning exercisesconditioning exercises

Develop core muscles without adding bulkDevelop core muscles without adding bulk Improved flexibility, agility and muscle Improved flexibility, agility and muscle

tonetone

Page 16: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Pilates is based on 8 Pilates is based on 8 principlesprinciples

RelaxationRelaxation AlignmentAlignment ControlControl PrecisionPrecision RoutineRoutine BreathingBreathing CentringCentring Flowing movementFlowing movement

Page 17: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Core stability trainingCore stability training

Exercise trunk Exercise trunk (abdominal and (abdominal and lower back) muscles lower back) muscles whilst controlling whilst controlling lumbar spine positionlumbar spine position

Should be a part of Should be a part of all training all training programmes as core programmes as core muscles are involved muscles are involved in a major way in all in a major way in all sportssports

Page 18: Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure.

Plank Side plankPlank Side plank


Recommended