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Types of Exercise

The document outlines four essential types of exercise—endurance, strength, balance, and flexibility—each contributing uniquely to health, happiness, and quality of life. It emphasizes the importance of incorporating all types into a fitness routine for long-term benefits and suggests practical ways to achieve this, such as setting weekly activity goals and engaging in social exercise. The overall message encourages developing a personalized and enjoyable exercise habit for lifelong health and wellness.

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malakaixpascascio
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19 views

Types of Exercise

The document outlines four essential types of exercise—endurance, strength, balance, and flexibility—each contributing uniquely to health, happiness, and quality of life. It emphasizes the importance of incorporating all types into a fitness routine for long-term benefits and suggests practical ways to achieve this, such as setting weekly activity goals and engaging in social exercise. The overall message encourages developing a personalized and enjoyable exercise habit for lifelong health and wellness.

Uploaded by

malakaixpascascio
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Types of Exercise

Needed for Lifelong


Health & Fitness
ESSENTIAL QUESTION: CAN I IDENTIFY AND
SELECT EXERCISES TO CONTRIBUTE TO
PERSONAL FITNESS DEVELOPMENT?

Author: Caitlin Fregelette


Four Types of Exercise for Health,
Happiness, Independence, & Quality of Life

ENDURANCE STRENGTH BALANCE FLEXIBILITY


Endurance
Exercise & Activity • Improve heart & lung health
• Improve fitness, mood, & energy
• Reduce stress & anxiety
• Perform day to day tasks with ease
• Prevent lifestyle diseases

Strength
• Builds & maintains healthy bones, muscles, & joints
• Live freely & independently in body
• Improves balance & prevents injury
• Enhances self-esteem & creates positive body image
Exercise & Activity Balance
• Engages core & improves posture
• Prevents falls & injuries
• Strengthens stabilizer muscles
• Improves joint stability

Flexibility
• Eases muscle aches & pains
• Allows body to maintain full range of motion
• Improves posture & joint health
• Enhances athletic performance
• Relieves tension & stress
Explain one benefit from each
type of exercise that is relevant
to you and your future goals.

THINK, PAIR, SHARE


Endurance
Build up to at least 150 minutes of physical activity a week at an
150 mins intensity level that increases heart rate, respiration, and
perspiration.

Move 5 days a week for at least 30 minutes of endurance-based


5x30 activities like walking, cycling, jumping rope, active sports,
dance, boxing, calisthenics, plyometrics, group fitness classes.

Break activity into 3 sessions of 10-minute movement snacks


3x10 throughout the day to reach this goal & avoid sitting for long
periods of time.
Endurance
Do a proper warm-up with dynamic stretches &
movement prior to endurance exercises and cool
down to safely bring the heart rate back to a
normal state.

Use the talk test to assess exercise intensity. If


you can hold a conversation, it’s moderate
activity. If you can only say a couple words, it’s
vigorous activity.
Consider different physical activities you’ve
participated in throughout your lifetime.
1. Describe a physical activity you participated in that
you could have a conversation with another person.
2. Describe a physical activity you participated in that
you could barely say one or two words.

THINK, PAIR, SHARE


Strength
 Strength train at least 2-3 days per week targeting all
major muscle groups on nonconsecutive days allowing
for rest and recovery between training sessions.
 Use proper form for safety and injury prevention!
How can you incorporate 2-3 days
of muscular strength exercises
into your weekly routine?
THINK, PAIR, SHARE
Balance
Engage your core by closing the ribs, tucking the tailbone
under, and embracing the abdomen as if it’s about to get hit.

Perform exercises that create an imbalance to engage stabilizer


muscles & improve joint stability.

Perform strength exercises standing on one leg or doing


unilateral work like bird-dog, step ups, or single leg deadlift.

Brush your teeth or load/unload the dishwasher while


balancing on one leg.
Describe effective ways a person
could incorporate more than one
type of exercise into a single
movement session.
THINK, PAIR, SHARE
Flexibility
A healthy level of flexibility makes it easier to complete everyday tasks like
reaching down to tie shoes or bending down to pick something up.

Participating regularly in flexibility training improves posture, athletic


performance, joint health while relieving tension and stress in the body.

Static stretch when muscles are warm, preferably after physical activity.
Use the breath to provide oxygen to the muscles for a deeper stretch.

Stretch after endurance or strength exercises to release tension in the


muscles and reduce DOMS. Stretch to a point of mild tension, never pain!
Flexibility
Make it a habit to stretch all major muscle groups
for 10-15 minutes daily – holding each stretch for
10-20 seconds.

Start the day with a morning flow or stretch before


bed to calm the body and mind for a restful sleep.

Play calming music, dim the lights, and pay


attention to your breathing rate to rest, recover,
and recharge.
Where do you feel tightness, pain,
or tension in your body?
What exercises can you perform
regularly to relieve the stress in
your muscles and joints?
THINK, PAIR, SHARE
Move for Health and Wellness
It’s important to incorporate all four types of exercise into a
workout plan: endurance, strength, balance, and flexibility.

Each one has different benefits for short- and long-term health,
fitness, independence, and quality of life.

Variety in movement helps reduce boredom and risk of injury.


FITNESS FOR LIFE
 Start young by building the habit now!
 Develop an exercise routine that is meaningful,
challenging, and fun for you.
 Include activities that improve personal fitness
levels and are specific to your needs.
 Make it social by participating with others for
more enjoyment and accountability.
 Adopt habits that enhance health for a long,
happy, productive, successful life.
What types of physical activities
do you enjoy doing with others?
What makes it more enjoyable?
THINK, PAIR, SHARE
TYPES OF EXERCISE
LEARNING ASSESSMENT

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