pe

• Physical activity or exercise can improve health and reduce the risk of developing diseases like type 2 diabetes, cancer, and cardiovascular disease.
• Physical activity and exercise can have immediate and long-term health benefits.
• Regular activity can improve quality of life.
• Fitness training is an essential aspect of maintaining a healthy and active lifestyle.
• Engaging in a well-rounded fitness program can have a profound impact on physical and mental health.
• At the end of the module, students will be able to identify different kinds of fitness training, recognize the value of optimizing health through participation in physical activities, perform different fitness exercises, create a physical activity log, and assess their fitness level.
• Assessing fitness level involves recording baseline fitness scores and performing a fitness test, also known as a fitness assessment, which evaluates overall health and physical status.
• Vertical push exercises include Push Press, Military Press, Overhead Dumbbell Press, Seated Shoulder Press, and Jammer Press.
• Anti-flexion exercises are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent flexion and improve stiffness and stability of the spine.
• Horizontal push exercises include Press-Ups, Bench Press, Standing Chest Press, Single-Arm Dumbbell Press, and Kneeling Single-Arm Press.
• Rotational and diagonal exercises include Russian Twist, Barbell Torque, Cable Rotations, Lateral Medicine Ball Throw, and Woodchops.
• Anti-rotation exercises are designed to challenge the lumbopelvic complex muscles to prevent rotation in the transverse plane and improve stiffness and stability of the spine.
• Vertical pull exercises include Pull-Ups, Lat Pull-Downs, Kneeling Pull-Downs, Plank Rows, and Woodchops.
• A fitness test comprises a series of exercises that help evaluate health and physical status, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.
• Before starting a fitness program, it is important to share medical history with trainer and get necessary approval from a healthcare provider to proceed.
• Most fitness specialists use one or more screening tools to determine baseline health, which may include obtaining vital sign measurements such as height, weight, resting heart rate (RHR), and resting blood pressure (RBP).
• Shorter but more-frequent sessions have aerobic benefits, too.
• Give yourself permission to take a day or two off if you're not feeling good.
• Your fitness routine may include various activities, such as walking, bicycling or rowing, and don't stop there.
• When starting a fitness program, start slowly and build up gradually, giving yourself plenty of time to warm up and cool down with easy walking or gentle stretching.
• Find activities you enjoy to add to your fitness routine.
• High-interval intensity training involves short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
• Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session.
• Speed up to a pace you can continue for five to 10 minutes without getting overly tired.
• Don't feel like you have to do all your exercise at one time, so you can weave in activity throughout your day.
• If you feel pain, shortness of breath, dizziness or nausea, take a break.
• Horizontal Push exercises involve moving a weight straight out in front of you, away from the torso, consisting of movements in the sagittal and transverse planes with elbow extension.
• A written plan may encourage you to stay on track.
• Any amount of activity is better than none at all.
• Work your way up to 30 to 60 minutes of exercise most days of the week.
• As your stamina improves, gradually increase the amount of time you exercise.
• Plan time between sessions for your body to rest and recover.
• Activities such as yoga help you stay flexible too.
• Basic movement patterns are realistically just a way of categorizing exercises based on their biomechanical demands.
• Basic exercise movement patterns are, quite simply, exercise classifications, which due to popularity have formed the foundations of exercise selection.
• Hip Dominant exercises include Glute Bridges, High-Box Step-Ups, Leg Press, Romanian Deadlift, Kettlebell Swing, and Squat.
• Many trainers use a physical activity readiness questionnaire (PAR-Q) comprising seven or more questions about general health.
• Classifying exercises into these categories makes it easier for an individual to identify which exercise is most appropriate to use.
• Horizontal Pull exercises involve moving a weight towards the torso, consisting of movements in the sagittal and transverse planes with elbow flexion.
• Knee Dominant exercises include Single-Leg Squats, Low-Box Step up, Lunge, Leg Press, and Squat.