Download Physical activity

Importance of exercise
and physical activity.
Tyler Jenkins
High School Teenagers
Difference between exercise and
physical activity
Exercise
 Exercise is a physical activity that is
planned, structured, repetitive, and
purposeful.
 Exercise improves muscular strength,
physical activity, flexibility, and cardio
vascular health.
 Exercise includes workout regimens
that must be consistent in order to
effective.
 It could vary from weight training to
yoga.
Physical activity
 Physical activity includes any body
movement that contracts your muscles
to burn more calories than your body
would normally do by just being at
rest.
 Physical activity can also improve
strength, endurance and flexibility to a
certain extent, but not as much as
exercise can.
 Physical activity are things we do on a
daily basis such as walking, cleaning,
going up stairs, or even running to
your car.
 There are ways to increase physical
activity, such as always taking the
stairs.
What type of people
exercise?
o Everyone one exercises, it varies.
o Males and females
o Young and old
o Professional athletes
o Actors/actresses
o Celebrities
o Political figures
o Teachers
o Domestic animals
 Aerobic exercise is sometimes known as cardio.
exercise that requires pumping of oxygenated
blood by the heart to deliver oxygen to working
muscles.
 There are different types of aerobic exercises: running,
walking, swimming, dancing, skiing are all examples of
aerobic exercise.
 Anaerobic means without oxygen
 Usually are short duration activities such as sprinting or weight lifting.
 You do not need oxygen because you are only doing it for a few seconds to a couple
minutes
 Exercises that are anaerobic usually use fast twitch muscle fibers.
Weight training
Ω Weight training increases
muscular strength
Ω Weight training increases muscle
mass
Ω Weight training increases joint
strength
Ω Weight training helps burn body
fat and calories.
Cardiovascular training
 Increases blood flow to the heart
 Reduces risk of heart disease
 Helps to burn fat
 Can reduce body weight
 Can reduce blood pressure
 Improves overall health
Athletes and the effects of exercise and
physical activity
 Exercise and physical activity can
help to optimize performance.
 It can help to reduce the risk of
injury in athletes.
 Give athletes a certain edge on the
field.
 Helps athletes to become stringer
and more powerful .
Effects of exercise and physical activity
on depression
Regular exercise has been proven to:
 Reduce stress
 Ward off anxiety and feelings of
depression
Are there Types of Exercises That Are Better for
Depression?
 Biking
 Dancing
 Boost self-esteem
 Gardening
 Improve sleep
 Golf (walking instead of using the cart)
 Housework, especially sweeping, mopping, or
vacuuming
How to perform certain basic exercises
Bench press
o Works pectoralis major and minor (chest) it also incorporates your triceps
as well.
o Eyes should be directly under the bar.
o Hands either be just a little more than shoulder width apart which is the
neutral grip or even wider which is referred to as the wide grip.
o The bar should be gripped tightly.
o back should be retracted on descend.
o Try and keep your elbows in and use explosive movement.
o Try to accelerate bar quickly after touching chest.
Squat
 Works on your quadriceps and incorporates hamstrings as well. It also
involves your lower back as well.
 Feet should be shoulder width apart and toes should be pointed forward.
 The bar should not be placed directly on your neck. It should be placed
right above your scapula's.
 Chest wide and head should be up upon descend.
 Knees should be over toes.
 Use explosive movement.
Incline bench
 Works a different angle of the chest it works the upper part of the chest
muscle.
 Grip is the same as the bench press either neutral or wide grip.
 You can touch your chest but if you are using heavier weight it can put a
lot of stress on the shoulder joint so you don’t always have to touch your
chest.
 Should be an explosive movement.
 Do not arch your back if you do you must reduce your weight.
Straight leg deadlift
Works your hamstrings.
Grip should be a neutral grip.
Knees should be slightly bent.
Upon descend hips should go back head should be up and back should be
straight.
You should feel a stretch in your hamstrings if you do not your knees are
bent to much.
Tip
Should only be working out 45
minutes max
45
Tip
Should eat within 30 minutes
after your workout.
Tip
Should workout out at high
intensity to get the most out of
your workout
Intensity
Tip
Should be static stretching after your workout to
prevent soreness and should dynamic stretching
before to prevent injury.
Stretch
Tip
Should be working out at least 3 times a week!!!
3 times a
week!!!
Contact information
Please feel free to email me at
[email protected] with any
questions you have about exercise or
physical activity and even nutrition. It
would be my pleasure to answer any
questions that you have.