PE

• Aerobic exercise


  • Utilizes large muscle groups, can be sustained continuously, rhythmic in nature, performed at a moderately high level of intensity over an extended period
• Regularly engaging in moderate-intensity aerobic physical activities such as walking and cycling is associated with preventive benefits and can decrease the risk of many common diseases (Dimka, 2016)
• Aerobic workouts target cardiovascular endurance and gradually increase heart rate over time
• Karvonen method

  • Formula used to estimate exercise intensity based on heart rate, calculates target heart rate (THR) using maximum heart rate (MHR) and resting heart rate (RHR)
• According to the Centers for Disease Control, 50-70% of the maximum heart rate is considered moderate to intensity, while anything above 70% is characterized as vigorous intensity (Karvonen, 1988)
• Maximum Heart Rate (MHR)


  Number of times the heart beats in one minute, computed by subtracting age from 220
• Heart Rate Reserve (HRR)


  Difference between maximum heart rate and resting heart rate of an individual
• Resting Heart Rate (RHR)


  Number of heartbeats per minute while at rest, provides insight into heart muscle function
• Measuring Resting Heart Rate

  Place index and middle fingers on wrist below the thumb, count beats for 15 seconds, multiply by 4 for beats per minute, repeat process in the morning before getting out of bed
• Target Heart Rate Zone (THR)


  Range of heart rate to aim for during exercise, computed by multiplying MHR by 70% and 85%
• Functional fitness training


  • Focuses on improving overall physical fitness by targeting functional movements and multi-joint actions, mimics real-life movements, challenges body in different planes of motion
• Common target muscles in functional fitness training

  • Quadriceps
  • Hamstrings
  • Hip flexors
  • Hip extensors
  • Torso
  • Upper back
  • Shoulders
  • Arms
• Functional training aims to improve muscle strength, endurance, power, balance, and agility
• Studies have shown that functional training can significantly improve physical health and athletic performance in various ages
• Forms of functional training

  • TRX
  • Omnia-training
  • CrossFit
  • BOSU
• Allow around 20 minutes rest intervals between functional training bouts to optimize muscle recovery and performance
• Functional training

  • Contributes to stress relief
  • More enjoyable than other forms of exercise
  • Directly correlates with everyday activities
• Core Strength and Stability Training


  1. The core comprises muscles that stabilize and control the pelvis and spine

  2. Core strength and stability are essential for maintaining ideal postures, preventing joint strain, and promoting ease of movement
• Components of the core

  • Muscles that stabilize the hips
  • The system of muscles that make up the torso on the front, the sides, and the back of the body
  • Muscles that stabilize the shoulders
• As we age, we develop degenerative changes, very often in the spine
• Scoliosis, a curving or rotation of the spine, can often be controlled with the correct postural exercises
• An imbalanced core can lead to problems up and down the body
• Knee pain is often caused by insufficient pelvic stabilization
• Some runners develop neck and back pain when running because the "shock absorbers" in their core could use some work
• Strength is the ability to produce force throughout a given movement
• Stability refers to the ability to resist unwanted movement
• Core stability is essentially the ability to maintain your balance without falling over
• Core stability training demands that you resist moving your lumbar spine by engaging all of your abdominal musculature
• A good core routine should target not just your abs but all the muscles that attach to the spine and pelvis including your obliques, glutes, lower back, pelvic floor, and hip muscles
• Core stability should be able to stabilize the spine, maintain optimal alignment between the pelvis and the spine, and prevent unwanted and compensatory movements of the pelvis/spine during movements of the extremities
• The ability to use your muscles to keep you in a stable position is important
• Core stability is required when lifting large amounts of weight


  It helps take pressure off of the spine and protects against forces exerted on the body during everyday activities