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Source: Almuzaini, 2000. Physical Activity: Promotion of health Type Objective Developing and maintaining health related physical fitness Cardiorespiratory Muscular strength and endurance Flexibility Brisk walking, cycling for pleasure or transportation, swimming, aquatic exercises, calisthenics, racket sports, or simply working around the house or yard. Any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature. This includes, walking-hiking, runningjogging, stair climbing, swimming, cycling, and various endurance game activities or some combination thereof. Strength (resistance) training, such as dynamic resistance exercises are recommended . Stretching exercises sufficient to develop and maintain rage of motion, stretch the major muscle groups, and include appropriate static and dynamic techniques. Frequency Most, preferably all, days of the week. 3-5 days per week 2-3 days per week A minimum of 2-3 days per week Intensity Moderate Moderate to hard: 55/65-90% of maximum heart rate or 40/50%85% of maximum oxygen uptake reserve or maximum heart rate reserve 8-12 reps of each exercise (progress every 1-2 weeks). Stretch muscle/tendon groups and hold for 10-30 s at the point of mild discomfort Duration About 30 min of physical activity that can be accumulated in relatively short bouts during the course of the day. 20-60 minutes of continuous or intermittent (minimum of 10-min bouts accumulated throughout the day). One set of 810 exercises that conditions the major muscle groups Stretch the major muscle/tendon groups for at least 4 repetitions for each exercise.