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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
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
Circuit trainingCircuit training
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
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
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
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
Or simply continuous training Or simply continuous training such as swimming, jogging, such as swimming, jogging,
cycling!cycling!
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
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
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
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)
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
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
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
Pilates is based on 8 Pilates is based on 8 principlesprinciples
RelaxationRelaxation AlignmentAlignment ControlControl PrecisionPrecision RoutineRoutine BreathingBreathing CentringCentring Flowing movementFlowing movement
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
Plank Side plankPlank Side plank