PE-1 HOW TO STRUCTURE A WORK OUT

PHYSICAL FITNESS-is a state of health well-being and more 1. Warm Up

specifically the ability to perform aspects of sports occupation and 2. Strength Training
daily activities. 3. Cooldown Stretch
BASIC PHYSICAL FITNESS FUNDAMENTALS
-WALKING BENEFITS OF A STRUCTURE PROGRAM
-AEROBICS 1. Progression and adaptation
-CARDIORESPIRATORY ENDURANCE 2. Consistent tracking
OBJECTIVES OF PHYSICAL FITNESS 3. Injury prevention
1. exercises and physical activity that makes our muscle and 4. Efficiency
bones stronger 5. Recovery
2. 2. Prevents us having type 2 diabetes, heart disease and 6. Tapering
risk of some cancer. 7. Flexibility
COMPONENT OF PHYSICAL FITNESS5 8. Compatibility
1. Cardio Respiratory Capacity- is the capacity of the heart, 9. Motivation
lungs and the blood vessels to supply oxygen and nutrients SIX COMPONETS TO A SUCCESFULE PROGRAM PLAN
to the muscles for a sustained period. 1. Power strength
2. Flexibility – is the capacity of a joint to move freely 2. Coordination movement economy
throughout a full range of motion 3. Reaction time recovery/regeneration
3. Muscular Strength- is the ability of certain muscle groups 4. Agility endurance
to generate force. 5. Balance mental fitness
4. Muscular Endurance – is the capacity of muscles to sustain 6. Speed speed
for prolonged periods TYPES OF EXERCISES
5. Body Composition – is a measure of the amount of lean 1. Swimming
and fat mass found in the human body 2. Stretching
BASIC CONCEPTS OF PHYSICAL FITNESS 3. Cardio
1. Cardiovascular Endurance – ability of the heart and lungs 4. Yoga
to deliver oxygen to working muscles during prolonged 5. Cycling
exercise 6. Walking
2. Muscular Strength – capacity of muscles to exert force 7. Running
against resistance 8. Dancing
3. Muscular Endurance-ability of muscles to sustain repeated YOGA
contractions and maintaining mobility An ancient practice with a rich history and profound significance in
4. Flexibility – range of motion around a joint, vital for both personal and cultural contexts
preventing injuries and maintaining mobility Origins and early development
5. Body Composition- proportion of fat, muscle and other 1. Track over the Indus Valley civilization (3300-1300 bce)
tissues in the body 2. Vedic Period – earliest textual references to yoga are
BENEFITS OF PHYSICAL FITNESS found in the Vedas, ancient Hindu Scripts. The Rigveda
1. Can improve your brain health includes hymns and rituals
2. Help manage your weight Classical Yoga
3. Reduce the risk of disease 1. Upanishards(circa 800-400 bce)
4. Strengthen the bones and muscles 2. Bhagavad Gita –introduces the different paths of yoga
5. Improve your ability to do every time activities including Karma Yoga(action), Bhakts Yoga(devotion) and
STRUCTURED EXERCISED PROGRAM Jnana Yoga(knowledge)
It is planned activity detailing a range of physical exercise and the 3. Yoga Sutras of Patanjali-eight limbs of Yoga includes
amount of time should be performed where it is typically tailored to ethical precepts, physical postures and meditation
individuals needs practices.
HOW TO DESIGN AN EXERCIES PROGRAM Yoga Post Classical
1. Think about your fitness goals 1. Medieval Period, various yoga schools emerged including
2. Make a balanced routine Hatha Yoga
3. Start slow and go forward slowly Modern Era
4. Build activity into your daily routine 1. 19th-20th century began to gain popularity outside India.
5. Plan to include different activities Key figures such as Swami Vivekananda,
6. Try high intensity internal training 20th Century
7. Allow time for recovery 1. Yoga has become a global phenomenon with diverse styles
8. Put it on paper and adaptations emerging
EXAMPLES OF STRUCTURED PHYSCIAL ACTIVITIES
1. Cardio
2. Strength
3. Flexibility
4. Neuromotor
3 BASIC WORK OUT STRUCTURES
1. Total body workouts
2. Upper and lower body split workouts
3. Muscle group split routines