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Week 4

Types of Exercise

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Kizzle Jamito
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6 views

Week 4

Types of Exercise

Uploaded by

Kizzle Jamito
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Week 4. – P.

E 01 Physical Fitness and Gymnastics


Topic: Types of Exercise
Time allotment: 2 hours
Objectives: 1. Identify the types of exercise.
2. Give the importance of aerobic exercise, resistance exercise, and stretching exercise.
3.
Lesson Proper

TYPES OF EXERCISES
An exercise program can consist of several exercises. Exercise are repetitive movements that
aim to improve one or more components of fitness.
Exercise are generally classified as aerobic exercise, resistance exercise, or stretching exercise.
1. Aerobic exercise. Aerobic exercise involves large muscle groups (e.g., thighs) that perform
rhythmic and continuous movement for a prolonged period of time in order to improve aerobic
capacity. Ex. Swimming, biking, running, and dancing.
2. Resistance Exercise. Resistance exercises require the muscle to contract against an external load
(e.g., barbell) in order to improve muscular strength, muscular endurance, and bone strength. Ex.
TRX (Total Resistance Exercise), Thera-Band, and Resistance machines.
3. Stretching Exercise. Stretching exercises increase the elasticity of muscles and tendons
surrounding the joint in order to improve flexibility. Ex. Static stretching, ballistic stretching, and
dynamic stretching.

What is Resistance Training?


Resistance is any physical activity causes the muscles to work against an additional force or
weight. And this concept is called resistance.

1. Isotonic Exercise
These exercises involve any movement of your muscle groups (legs, arms, stomach, back, etc.)
against some type of resistance (Examples: lifting barbells, dumbbells, exercise using resistance
bands, or body weight exercises including push ups and sit-ups).

2. Isometric Exercise
These exercises do not involve movement of the joint itself, but instead the muscle group is held
still in lace against the resistance (Examples: plank holds, wall sits, holding grocery bags, etc.)
Both forms of resistance training can be used to firm and strengthen muscle. As the muscle
strengthens, the amount of resistance can also increase, encouraging further muscle building and
strength. Any muscle group can benefit from resistance training.

During strength Resistance Training


The core muscles are comprised of nearly 30 muscles (15 of those are major muscles) that
support your abdomen and lower back. Some of the core muscles include the transverse abdominis,
which is the deepest of the abdominal muscles; the external obliques, which are on the side and front of
the abdomen and wraps around your waist; the internal obliques, which lie under the external obliques
and run in the opposite direction; the rectus abdominis, which is the “six pack” part of the abdominals and
are in front of the abdomen; and the erector spinae, which is a collection of muscles that run along your
neck to your lower back. Because you use your core every time you move, it is important to include core
training in your exercise routine.

Benefits of Having a Strong Core Stability:

1. Improves muscle power, kinesthetic awareness, agility, and performance.


2. Increases muscle response time.
3. Allows one to do more with less effort.
4. Increases flexibility.
5. Improves one dynamic balance and posture.
6. Reduces injuries.
7. Protect your inner organs and central nervous system.
8. Alleviates back pain.
9. Daily tasks are easier to do.
10. Feel better.

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