College Department: College of Teacher Education

Course Code: PEN 1 (PATHFIT 1}

Course Title: Physical Activities towards Health and Fitness 1
Place of the course in the Program: General Education
Semester and Academic Year: A.Y 2022 - 2023

UNIT 3 - HUMAN MOVEMENTS

WEEK 10-12

HUMAN MOVEMENT
 The academic study of how human beings move around, perform and exercise, especially
in sport.

What Is Physical Exercise?

Physical exercise
 is any bodily activity that enhances or maintains physical fitness and overall health and
wellness.
 We generally think of physical exercise as activities that are undertaken for the main purpose of
improving physical fitness and health. However, physical activities that are undertaken for other
purposes may also count as physical exercise. Scrubbing a floor, raking a lawn, or playing
active games with young children or a dog are all activities that can have fitness and health
benefits, even though they generally are not done mainly for this purpose.

Types of Physical Exercise

Physical exercise can be classified into three types, depending on the effects it has on the body: 
 aerobic exercise, 
 anaerobic exercise, and 
 flexibility exercise
. Many specific physical exercise examples (including playing soccer and rock climbing) can be
classified as more than one type.

1. Aerobic Exercise
 is any physical activity in which muscles are used below their maximum contraction strength,
but for long periods of time. 
 uses a relatively high percentage of slow-twitch muscle fibers that consume a large amount of
oxygen. The main goal of aerobic exercise is to increase cardiovascular endurance, although it
can have many other benefits, including muscle toning. Examples of aerobic exercise include
cycling, swimming, brisk walking, jumping rope, rowing, hiking, and tennis.

2. Anaerobic exercise
 is any physical activity in which muscles are used close to their maximum contraction strength
but for relatively short periods of time. 
  uses a relatively high percentage of fast-twitch muscle fibers that consume a small amount of
oxygen. The goals of anaerobic exercise include building and strengthening muscles and
improving bone strength, balance, and coordination. Examples of anaerobic exercise include
push-ups, lunges, sprinting, interval training, resistance training, and weight training (such as
biceps curls with a dumbbell, as pictured Figure 15.5.215.5.2).

Figure 15.5.215.5.2: Pitting the biceps muscle in the upper arm against a heavyweight helps build and
strengthen this muscle.

3. Flexibility exercise
 is any physical activity that stretches and lengthens muscles. The goals of flexibility
exercise include increasing joint flexibility, keeping muscles limber, and improving the range of
motion, all of which can reduce the risk of injury. Examples of flexibility exercises include
stretching, yoga, and tai chi.

Benefits of regular physical activity

One of the most important things you can do for your health. Being physically active can improve
your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and
improve your ability to do everyday activities.

Four Types of Exercise Can Improve Your Health and Physical Ability
Learn about the four types of exercises and how they can benefit you. For workout videos and
examples of how to do some of the exercises listed below, visit NIA’s YouTube channel.
Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research
has shown that it’s important to get all four types of exercise: endurance, strength, balance, and
flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others,
and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that
meet your fitness level and needs!
 Endurance
 Strength
 Balance
 Flexibility
1. Endurance exercises for older adults
Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These
activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do
every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They
also can delay or prevent many diseases that are common in older adults such
as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build
endurance include:
 Brisk walking or jogging
  Yard work (mowing, raking)
 Dancing
 Swimming
 Biking
 Climbing stairs or hills
 Playing tennis or basketball
Safety tips
 Do a little light activity, such as easy walking, before and after your endurance activities to
warm up and cool down.
 Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or
a feeling like heartburn.
 Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told
you to limit your fluids, be sure to check before increasing the amount of fluid you drink while
exercising.
 If you are going to be exercising outdoors, be aware of your surroundings.
 Dress in layers so you can add or remove clothes as needed for hot and cold weather.
 To prevent injuries, use safety equipment, such as a helmet when bicycling.

2. Strength exercises for older adults

Your muscular strength can make a big difference. Strong muscles help you stay independent and
make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries.
Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You
are less likely to fall when your leg and hip muscles are strong. Some people call using weight to
improve your muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start by using light
weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands
that come in varying strengths. If you are a beginner, try exercising without the band or use a light band
until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do
two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups
at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are
a few examples of strength exercises:
 Lifting weights
 Carrying groceries
 Gripping a tennis ball
 Overhead arm curl
 Arm curls
 Wall push-ups
 Lifting your body weight
 Using a resistance band
Safety tips
 Don’t hold your breath during strength exercises and breathe regularly.
 Breathe out as you lift or push, and breathe in as you relax.
 Talk with your doctor if you are unsure about doing a particular exercise.

3. Balance exercises for older adults

Balance exercises help prevent falls, a common problem in older adults that can have serious
consequences. Many lower-body strength exercises also will improve your balance. Balance exercises
include:
  Tai Chi, a "moving meditation" that involves shifting the body slowly, gently, and precisely,
while breathing deeply.
 Standing on one foot.
 The heel-to-toe walk.
 The balance walk.
 Standing from a seated position.
Safety tips
 Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
 Talk with your doctor if you are unsure about a particular exercise.

4. Flexibility exercises for older adults

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to
tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility
exercises include:
 The back stretch exercise
 The inner thigh stretch
 The ankle stretch
 The back of leg stretch
Safety tips
 Stretch when your muscles are warmed up.
 Stretch after endurance or strength exercises.
 Don’t stretch so far that it hurts.
 Always remember to breathe normally while holding a stretch.
 Talk with your doctor if you are unsure about a particular exercise.

6 Tips to Prevent Injuries During Exercise

Exercise usually helps keep you out of the doctor’s office — unless you hurt yourself in the process.
Muscle strains and ligament sprains can happen to anyone, regardless of how fit you are. But taking a
few minutes to warm up and cool down, or investing in protective workout gear, can help you avoid
injuries and keep active.

Before you hit the trails or the treadmill, try these tips to stay in shape — and stay off the sidelines.

1. Start your exercise routine slowly

“The most important aspect of preventing injuries is gradual progression,” says Cameron Barr, MD, a
Scripps Clinic orthopedic surgeon with offices in Carmel Valley and Torrey Pines. “Be kind to yourself
and take it slow. A lot of people might remember what they were like at a younger age and feel like they
can get back to that level without moderation.” Whether it’s training for a marathon or jumping back
onto the basketball court, be mindful to slowly ramp up the intensity, especially if you’re making a return
after some couch time.

2. Warm up your lower extremities

Ankle sprains, fractures and Achilles tendon ruptures are among the most common injuries to the lower
extremities. Dr. Barr adds that this is often due to going from zero to 100.
3. Stretch and strengthen your muscles
Stretching, strengthening and losing weight all contribute to staying injury free. Beware of twisting,
pivoting or high-impact planting motions — all movements that can strain the feet and ankles. To get
back up to speed, Dr. Barr recommends nonimpact exercises like stationary cycling, swimming or using
an elliptical trainer.

4. Stay loose
Calf tightness can lead to injury. To counteract that, try heel drops: exercises where you stand on the
edge of a step on your tiptoes and lower your heels down until your feet are flat.

5. Keep your hips, shoulders and neck in check

Warm up and start slowly to avoid injuries to the hip, shoulder and neck. Eat healthy, stay hydrated,
wear shoes with good arch support and, perhaps most importantly, cross-train, says Brian Rebolledo,
MD, an orthopedic surgeon and sports medicine specialist at Scripps Clinic Torrey Pines. “Giving your
muscles a break from the same routine is good, and may help with fat-burning capabilities as well.”

6. Listen to your body

Gym-goers and athletes often suffer shoulder and biceps injuries. But hips and upper extremities can
hurt at times even absent an injury. If something hurts, switch up your workout and give those muscles
a rest. “Don’t push through pain,” Dr. Rebolledo says.

UNIT 4 – EXERCISES FOR FITNESS

WEEK 13-15

Dynamic Stretching EXERCISES

Dynamic stretching is a movement-based type of stretching. It uses the muscles themselves to bring
about a stretch. It's different from traditional "static" stretching because the stretch position is not held.
Sports medicine experts consider dynamic stretching a better way to reduce muscle tightness than
traditional stretching. But how do you do it? These videos introduce you to eight dynamic stretches that
target different muscles and areas of the body. They provide tips on how to do the stretches and for
how long.
EX. Side shuffle, carioca, walking knee to chest etc.

Benefits of Stretching Exercise

Studies about the benefits of stretching have had mixed results. Some research shows that stretching
doesn't reduce muscle soreness after exercise. Other studies show that lengthening the muscle and
holding the stretch immediately before a sprint may slightly worsen performance.
However, research has shown that stretching can help improve flexibility, and, as a result, the range of
motion of your joints.
Better flexibility may:

 Improve your performance in physical activities

 Decrease your risk of injuries
 Help your joints move through their full range of motion
 Increase muscle blood flow
 Enable your muscles to work most effectively
 Improve your ability to do daily activities
You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

Warm up exercise
A warmup gradually revs up your cardiovascular system by raising your body temperature and
increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen
your risk of injury. Cooling down after your workout allows for a gradual recovery of pre-exercise heart
rate and blood pressure.

What are the benefits of warming up before a workout?

Warmup exercises can help get your body ready for more strenuous activity and make it easier to
exercise. Some of the most important benefits of a warmup include:
 Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
 Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead
to less injuryTrusted Source.
 Increased blood flow and oxygen. Having more blood flow helps your muscles get the
nourishment they need before launching into more intense work.
 Improved performance. StudiesTrusted Source show that warmed up muscles can help you
work out more effectively.
 Better range of motion. Having greater range of motion can help you move your joints more
fully.
 Less muscle tension and pain. Muscles that are warm and relaxed may help you move more
easily and with less pain or stiffness.

COOLING DOWN ACTIVITIES

How to cool down
Cooling down is similar to warming up. You generally continue your workout session for five minutes or
so, but at a slower pace and reduced intensity.
Here are some examples of cool-down activities:

 To cool down after a brisk walk, walk slowly for five to 10 minutes.
 To cool down after a run, walk briskly for five to 10 minutes.
 To cool down after swimming, swim laps leisurely for five to 10 minutes.
Be kind to your body
Finding time for regular aerobic workouts — plus warming up and cooling down — can be challenging.
But with a little creativity, you can probably fit it in. For example, walking to and from the gym can be
your warmup and cool-down.
BENEFITS OF COOLING DOWN
Just as important as it is to warm up before any workout, cooling down is also essential. Some people
may think that overlooking cooling down can cause no harm. In fact cooling down is an essential part of
the workout. A cool down doesn’t take too long, barely a 3-10 minutes of stretching and gentle
variations of the movements you would usually do during the workout. So next time, instead of rushing
after you are done exercising, remind yourself of a good cool down for these 5 reasons.
 
1. Regulating your heart rate. Exercising in general causes your heart rate to increase and after
exercising, your heart beats faster than the normal and you need to bring it to its normal rate. Stopping
suddenly and quickly without slowing down gradually can cause dizziness, light-headedness. So, for
instance, if you are running, the best way to slow your heart rate down is by walking.
 
2. Reducing the build-up of lactic acid. After intense workouts, lactic acid builds up in our bodies which
can lead to muscle cramping and stiffness. Cooling down helps speeding up the process of releasing
the lactic acids in our body and accordingly, your body recovers more quickly.
 
3. Preventing injuries Like warming up, cooling down after exercises help prevent injuries such as
muscle tears. Skipping cooling down and stretching after a workout not only slows down muscle
recovery, but also reduces the benefits gained from a workout.
 
4. Body restoration. Our bodies undergo several changes during working out such the adrenaline
pumping, increased temperature, and accelerated breathing. Cooling down after a workout helps
restoring the body to its normal condition. 
 
5. Stress relief and relaxation. Exercising is as good for the mind as it is for the body. As your body
begins to slow down, you begin to get into a relaxation mood and the brain begins to release dopamine
and serotonin, the two hormones that are responsible to makes us feel good and less stressed. 

UNIT 5 – AEROBICS EXERCISE PROGRAM

WEEK 16-17

Aerobic Exercise

Aerobic or "with oxygen" exercises provide cardiovascular conditioning. The American Heart
Association recommends a minimum of 30 minutes of cardiovascular exercise 5 to 7 days per week.
Don't forget warm-up, cool-down and stretching exercises in your aerobic exercise session.
What is aerobic exercise?

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen,"
which means that breathing controls the amount of oxygen that can make it to the muscles to help them
burn fuel and move.

Benefits of aerobic exercise

 Improves cardiovascular conditioning.

 Decreases risk of heart disease.
 Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better manage blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.
Exercise safety

It is recommended that you talk with your physician before you start an exercise program. Ask what, if
any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis,
pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of
breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or
joint pain, you should stop exercising immediately and contact your physician.

What are some examples of aerobic exercise?

Lower impact aerobic exercise includes:

 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking.
 Rowing.
 Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout
that targets the upper body only).

Higher impact aerobic exercise includes:

 Running.
 Jumping rope.
 Performing high impact routines or step aerobics.

How often and for how long should I do these exercises?

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some
form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time
periods. This means that taking 3 walks of 10 minutes each would let you reach the recommended
minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol.
You would also burn the same number of calories as you would if you walked for the full 30 minutes at
1 time.

The American College of Sports Medicine recommends a minimum of 3 sessions of 30 minutes of the
total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help
manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless
you are at an extreme level of training, such as preparing for a marathon, or if you experience
reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful
exercises with those that may cause joint pain or discontinue the painful exercise altogether.

Explanation of intensity

The intensity is determined by how hard you are working. The intensity of the exercise is determined by
what your goals are, what limitations you have, and your current fitness level.
Heart rate and exercise

Your heart rate increases in direct correlation with the intensity of the exercise. Heart rate levels can
vary significantly from one person to another based on fitness level, genetics, environment, and
exercise tolerance. If you wish to train based on heart rate, contact your health care provider to
determine what the appropriate range is for you. Some medications, most often blood pressure drugs,
regulate heart rate, making it impossible to determine exercise intensity in this way. Ask your physician
to determine if you are on any of these medications.

Monitoring intensity in other ways

How can you know if you are working at the right intensity? Using an RPE (Rate of Perceived Exertion)
chart can help you to determine the appropriate intensity. The scale uses a 1 to 10 rating system. One
is very light, such as walking to the refrigerator for a glass of milk. Ten would be a very significant level,
representing maximal exercise. Ten would be indicative of not being able to take another step without
fear of collapse. It is not recommended for anyone to work at a rate of 10 without strict supervision by a
healthcare provider. Moderate intensity is the level of exercise that is most recommended, and can be
determined by a rating between a 3 and a 5.

Warming up and cooling down

Every session of aerobic exercise should include a warm-up and cool-down. The warm-up period
should not include static stretching, but should instead be a gradual increase in pace and intensity of
the exercise. This allows the body to increase blood flow to the muscles and decreases the likelihood of
a muscle or joint injury. The warm-up should last between 5 and 10 minutes. The cool-down session
should last a similar amount of time as the warm-up, with the pace gradually decreasing. Stretching
exercises would be appropriate after aerobic exercise.

Progression of aerobic exercise

Progression to higher intensities of exercise should be based on individual exercise tolerance. There
are 3 methods for challenging aerobic fitness:

 Increase speed.
 Increase the resistance.
 Increase the duration.

Any of these methods, or a combination of these methods, will improve aerobic fitness. Increasing
intensity should be done very gradually. You should challenge yourself for only a few minutes at a time.