Physical Development Notes

PHYSICAL DEVELOPMENT NOTES Examples of Aerobic Exercises:
1. Running/Jogging
PHYSICAL FITNESS 2. Walking: Brisk walking
3. Cycling
Physical Fit- a combination of health 4. Swimming
fitness and body fitness, involves a 5. Jump Rope
person's ability to engage in physical 6. Dancing
activities and sports activities, while also 7. Aerobic Classes: Various group
having extra energy for additional exercise classes like aerobics, Zumba, step
activities. aerobics, and cardio kickboxing provide
guided aerobic workouts with music and
Sedentary- sedentary lifestyle is a lifestyle routines.
type, in which one is physically inactive 8. Rowing
and does little or no physical movement 9. Hiking
and or exercise.
MUSCLE STRENGTHENING
Skills Related Fitness Components: -muscle-strengthening exercises,
1.Agility –The ability of the individual to targets specific muscle groups or multiple
change direction or position in space with muscles simultaneously, utilizing external
quickness and lightness of movement resistance like weights, resistance bands,
while maintaining dynamic balance. or body weight to increase muscle
(Obstacle courses, crawling exercise) strength and endurance over time.
2.Balance – The ability to control organic
equipment neuron-muscularly; a state of Importance of Muscle Strengthening:
equilibrium.
3.Coordination - The ability to integrate 1. Muscle strengthening exercises
the body parts to produce smooth motion. - enhance muscle strength, making
4.Endurance – The ability to sustain long everyday tasks easier and improving
continued contractions where a number of physical performance in various activities
muscle groups are used; the capacity to like grocery shopping and sports
bear or last long in a certain task without participation.
undue fatigue. (Plank, push ups)
5.Flexibility – The quality of plasticity, 2. Enhances Metabolism- maintaining
which gives the ability to do a wide range muscle requires more energy than fat
of movement. tissue, enhancing resting metabolic rate
6.Organic Vigor – It refers to the and aiding in weight management by
soundness of the heart and lungs which burning more calories even at rest.
contributes to the ability to resist disease.
7. Power – The ability of the muscles to 3. Improves Body Composition
release maximum force in the shortest - muscle strengthening is a crucial
period of time. process that enhances body composition
8. Speed – The ability to make successive by reducing body fat and increasing lean
movements of the same kind in the muscle mass, leading to a more
shortest period of time. aesthetically pleasing physique and
9.Strength – The capacity to sustain the improved overall health.
application of force without yielding or
breaking; the ability of the muscles to 4. Improves Bone Health- Resistance
exert efforts against resistance. (Squat, training is known to increase bone
plank) density, which can reduce the risk of
osteoporosis and fractures, especially in
older adults.
AEROBIC EXERCISE 5. Enhanced Joint Health

- a form of physical cardio - Strong muscles enhance joint
exercise, involves repetitive movements health by providing better support and
of large muscle groups, enhancing heart stability, preventing injuries and
rate, breathing, lung capacity, and weight alleviating joint pain, particularly in the
management, while also enhancing knees, hips, and lower back.
endurance and fitness. 6. Helps in Rehabilitation
- Physical therapists often
incorporate muscle training exercises into allow you to move. They protect your
rehabilitation programs after injuries, brain, heart, and other organs from injury.
surgeries, or medical conditions to aid in It is a living, growing tissue. Strong bones
regaining strength, flexibility, and and muscles protect against injury and
mobility in affected areas. improve balance and coordination. In
7. Better Posture- Strengthening the addition, active adults experience less
muscles that support your spine and core joint stiffness and improved flexibility if
can lead to improved posture, reducing the they have strong bones.
risk of back pain and other posture-related
issues. 5 Examples
8. Injury Prevention: Strong muscles - Bone-strengthening activities,
provide a protective barrier around joints such as impact with the ground, muscle-
and ligaments, reducing the risk of strengthening, and aerobic activities,
injuries during physical activities and promote bone growth and strength.
sports. Strength-building and weight-bearing
9. Chronic Disease Management activities like walking, jogging, climbing
- Muscle strengthening can stairs, and playing tennis are effective.
significantly improve the management of
chronic diseases like diabetes, heart 5 Benefits of Bone Strengthening:
disease, and arthritis by enhancing insulin -Strengthens bones muscles and
sensitivity, reducing blood pressure, and bones in children and adults.
managing symptoms. -Makes bones denser and replaces
the old bone with a new one. -Improves
EXERCISES balance and coordination
-Prevents joint pain.
1. Squats- strengthens your lower body, -Helps prevent
targeting your glutes and quadriceps. osteoporosis - a bone disease that
makes you use your core muscles develops when bone mineral density and
2. Biceps Curl- This exercise work the bone mass decreases, or when the
biceps muscles at the front of the upper structure and strength of bone changes.
arm and the muscles of the lower arm,
building strength
3. Forearm plank- This exercise
strengthens the core, shoulder, glute and
back muscles.
4. Jumping Jacks- This cardio exercise
will help to get your heart rate going and
your blood pumping while also building
strength in your lower body.
5. Abdominal Crunch- This exercise
strengthens the muscles of the abdominal
region, particularly the rectus abdominis.
6. Push-up- Push ups are beneficial for
building upper body strength. Push-ups
are a fast and effective exercise for
building strength.
BONE STRENGTHENING
- Bones, like muscles, respond to
physical activity by growing stronger.
Strength-building and weight-bearing
activities are optimal for building healthy
bones.
Importance:
Bones support your body and

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PHYSICAL DEVELOPMENT NOTES Examples of Aerobic Exercises:

AEROBIC EXERCISE 5. Enhanced Joint Health

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