Transcript a powerpoint presentation on Yr 10 16 Methods of exercise for an

Methods of exercise for an active,
healthy lifestyle
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Many and varied
Different sports and leisure activities
Training programmes
General fitness routines
Methods identified in the OCR
specification
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Circuit training
Aerobics (inc body pump, spin and dance
exercise)
Aqua aerobics
Yoga
Continuous training
pilates
Circuit
training
Circuit training
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Circuit of different exercises (eg press ups, sit
ups, squat thrusts, star jumps)
Circuits can incorporate skills
Work different muscle groups (alternate major
muscle groups)
Resistance usually own body weight
Complete repetitions, repeat 2/3 circuits
Vary duration, intensity, rest
Good for motivation, versatile, easy to build in
progression, can be indoors
Aerobics (including body pump,
spin and dance exercise)
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Cardiovascular
exercise involving
sustained, rhythmic
activity using large
muscle groups
Benefits for health and general well being to
be gained from regular CV exercise
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Increased energy levels
Reduced stress and improved mental
health (due to release of endorphins in
brain)
Increased heart and lung efficiency
Reduced blood pressure, resting heart rate
and risk of stroke or heart attack
Not just group classes – also
individual gym equipment
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Treadmills
Cross trainers
Exercise bikes
Rowing machines
etc
Or simply continuous training such
as swimming, jogging, cycling!
Cardiovascular fitness formula
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3 - 5 times a week
30 – 60 mins (inc warm up/cool down)
Steady state
60 – 75% of MHR (out of breath but still
capable of speaking)
If unfit reduce time and intensity and build
up gradually
Aqua aerobics
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Aerobic exercise in
water
Water provides
support (90% of body
weight supported)
and greatly reduces
risk of bone, muscle
and joint injury
Great stress reliever –
element of massage
yoga
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Developed by ancient
wise men of india dating
back 5,000 yrs
System of personal
development involving
body, mind and spirit
Integrated approach of
mind and body control
aims to achieve physical
health, happiness, mental
peace and tranquility
Different yoga paths
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Bhakti yoga (path of
devotion)
Jnana yoga (path of
transcendental
knowledge)
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Karma yoga (path of
selfless action)
Ashtanga yoga (path of
patanjali, 8 step path)
Hatha yoga
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Most common in western world
Single step in 8 step path of ashtanga yoga
Combination of asanas (physical exercises and
postures), pranayama (breathing techniques)
and meditation
Said to provide a balanced and wholesome
approach to achieving perfect physical and
mental health, happiness and tranquility
yoga
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Can be practised by anyone at any age
Develops flexibility and muscular
endurance, techniques to relieve stress
and bring body and mind into harmony
Attend classes, watch videos, read books,
but technique is all important
pilates
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Exercise method to improve physical and mental
health
Focuses on building body’s core strength and
posture through a series of low repetition, low
impact stretching and conditioning exercises
Develop core muscles without adding bulk
Improved flexibility, agility and muscle tone
Pilates is based on 8 principles
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Relaxation
Alignment
Control
Precision
Routine
Breathing
Centring
Flowing movement
Core stability training
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Exercise trunk
(abdominal and lower
back) muscles whilst
controlling lumbar
spine position
Should be a part of all
training programmes
as core muscles are
involved in a major
way in all sports
Plank
Side plank