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PHYSICAL ACTIVITY: Exercise Stages

PHYSICAL ACTIVITY: Exercise Stages. Lesson 4.1 S.JETT, NBCT MONTEVALLO MIDDLE Fitness for life – Corbin & lindsey. 3 Simple Stages.

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PHYSICAL ACTIVITY: Exercise Stages

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  1. PHYSICAL ACTIVITY:Exercise Stages Lesson 4.1 S.JETT, NBCT MONTEVALLO MIDDLE Fitness for life – Corbin & lindsey

  2. 3 Simple Stages The time you spend doing PA on any given day is your daily PA session, or exercise session. A good, safe activity session includes 3 stages: a warm up, a work-out, and a cool down. By preparing properly, you will get more benefits from your PA.

  3. Step 1 : The Warm up A warm up is a series of activities that prepares you for more vigorous PA and helps prevent injury. A good warm up usually consists of a heart warm up, muscles warm up and a good stretch. The heart is the most important muscle in the body and needs to be warmed up properly and should consists of several minutes of a similar activity to your work-out activity but at a slower pace – just enough to break a sweat. All the muscles that are going to be used for the activity need to be moved before stretching or starting an activity cold.

  4. Heart Warm up, Muscle Warm up and Stretch Your heart warm up should last between 1 and 3 minutes until your gradually increase your heart rate. Your muscle warm up should be very gradual until the target muscles are loose. Ex. Warming up to throw a ball requires several close in and soft pitches before gradually increasing the distance. Your stretch should be gentle, so stretch slow and easily. Do not bounce or jerk while stretching and keep the stretches under 15 seconds for warm up.

  5. Stage 2: The Work-out The work out is part of the program that you do to improve your fitness. Plan A: All parts at each work out means to include flexibility, ms/me, aerobics and sports. Plan B: Different parts at different workouts. Ex. Ms/me 3 days a week, cardio 2, flexibility everyday. Plan C: Lifestyle – plus work – out A person includes PA in daily activities. Ex. Choosing to take the stairs instead of the elevator, parking far away and walking to the door, etc.

  6. Step 3: The Cool Down After work out, your body needs to recover from the demands of PA. A good cool down consists of a heart and muscle cool down as well as stretch. The heart cool down should just consists of the same or similar movements done at a slower pace. This will help prevent dizziness / fainting. When you finish running or jogging, you should walk and never just sit or lay down or even stop to bend over and this will also allow the muscles to recuperate. Your stretches following activity can be more for flexibility at this time since your muscles are warm.

  7. Guidelines for PA Wear comfortable clothing- tight clothing restricts blood flow. Washing clothes regularly cuts down on bacteria and fungal growth. Dress in layers in cooler weather. Wear proper socks and shoes

  8. Plan for Success Exercise with friends – never exercise alone. Choose activities you enjoy. Plan a variety – variety is the spice of life! Select a time that is good for you.

  9. Review What are the 3 stages of an exercise session? Why do your heart and skeletal muscles need to warm up and cool down? Explain how to use the Physical Activity Pyramid to plan different exercise programs. List 3 different guidelines for PA.

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