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PATHFIT2 Week 3 Lesson 2 Breating and Bracing Techniques Copy of Students

Breathing involves inhaling to bring in oxygen and exhaling to remove carbon dioxide, while bracing involves tightening the core muscles. The document discusses how to breathe properly during exercises by inhaling before movements and exhaling during, as well as the benefits of breathing exercises and how abdominal bracing can reduce back strain and protect the spine. Safety tips are also provided for exercising and using breathing and bracing techniques.

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169 views

PATHFIT2 Week 3 Lesson 2 Breating and Bracing Techniques Copy of Students

Breathing involves inhaling to bring in oxygen and exhaling to remove carbon dioxide, while bracing involves tightening the core muscles. The document discusses how to breathe properly during exercises by inhaling before movements and exhaling during, as well as the benefits of breathing exercises and how abdominal bracing can reduce back strain and protect the spine. Safety tips are also provided for exercising and using breathing and bracing techniques.

Uploaded by

microwavegd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Unit 2: Breathing and Bracing Techniques

Execution of the following:

Breathing (or ventilation) is the process of moving air into and from the lungs to
facilitate gas exchange with the internal environment, mostly to flush out carbon
dioxide and bring in oxygen.
Bracing is a form of voluntary core activation enabling you tighten up on command. It’s
used in sports and strength training all the time. Abdominal bracing involves actively
pressurizing the abdominal cavity, buttressing your midsection to produce the best
performance for the required task.
How to breathe for maximum efficiency
The general rule of thumb is to inhale through your nose, so the air enters your belly,
right before the eccentric (muscle-lengthening) part of the motion.
Exhale during the concentric (muscle-shortening) part of the motion completely through
your mouth. Take the squat, for example, you should inhale just before you begin to
lower down, and exhale as you extend your legs back to the starting position.
or the push up: Inhale, bend your elbows to lower your body down to the ground, and
exhale as you rise back up.

Benefits of Breathing Exercises Are:


● Reduce Stress and Anxiety:

● Improve Quality of Sleep:

● Improve Cardiovascular Health:

● Good for our Lungs:

● Detox our body:

● Good for our Digestive System:

● Give a Glow to our Skin:


● Improve Immunity:

● Anti-ageing:

● Lowers Inflammation

Bracing is a simple term used to describe co-contractions used to activate all levels
of musculature from the front, side, and back. It is essentially the stability of your
spine in 360 degrees, front, back, and sides.

Practicing abdominal bracing while exercising or performing daily tasks such as heavy
lifting can help reduce the strain on your neck and lower back. It can also protect
these injury-prone areas from straining. While bracing the abdominals may feel
awkward, as you get used to the action, discomfort or pain is not normal.

Valsalva maneuver is a breathing method that may slow your heart when it is
beating too fast. To do it, you breathe out strongly through your mouth while holding
your nose tightly closed. This creates a forceful strain that can trigger your heart to react
and go back into a normal rhythm.

Safety Tips for Exercise:

● Get your body ready to exercise. Always warm up before you work out

● Don't put yourself at risk

● Organize Your Workout Environment

● Follow instructions

● Have a game plan

● Proceed sensibly

● Use your lung


● Listen up

Performance Test

Rubrics
Demonstration/Execution 50%
Application of proper breathing and
bracing techniques 30%
Energetic performance 20%

Guide Questions
Direction: Answer the following question base on the previous activity given.

1. What are the benefits of breathing exercises?


2. Why is it important to learn bracing and breathing techniques?
3. How do breathing and bracing techniques affect your daily life?

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