PE2

• Exercise-based fitness


  Exercises are planned physical activities that you regularly do, tailored according to your goals and needs, whether for health or skills performances, to keep yourself physically active and fit
• Primary types of exercise

  • Aerobic exercise
  • Flexibility
  • Resistance exercise
• Good routine for physical fitness

  • Ought to incorporate aspects of all three types of exercise, or depending on the goals and need of the individual
• Aerobic exercise


  Focuses on repetition, intensity, rhythm, and large muscle groups, strengthens the cardiovascular system, increases blood flow to the heart and oxygen flow, improves cardiovascular fitness, increases the intensity of breathing, burns carbohydrate and fat stored in the body, aims to achieve and stay within the Target Heart Range
• Flexibility exercises


  • Keep muscles relaxed and prevent injury, stretching before and after a workout reduces soreness, improve muscle control, flexibility, and range of motion
• Resistance training


  Also called strength training or weight training, builds muscle strength, anaerobic endurance, and size, based on the idea that muscles will work to overcome a resistance force, repeated resistance training strengthens muscles
• A well-rounded fitness program includes strength training, aerobic exercise to improve heart and lung fitness, flexibility and balance exercises
• Warm-up


  Prepares the body for normal strenuous activity, facilitates rest to exercise, improves blood circulation, increases body temperature, dissociates more oxygen, stretches more postural muscles, reduces musculoskeletal injury
• Warm-up


  Light aerobic activities like walking slowly for five to ten minutes or moderate version of conditioning exercise, based on body and conditioning activity, move joints and muscles
• Conditioning/Workout


  • Tailored to goal of either improving health (burning calories, building endurance, making muscles stronger) or sports performance (strength training, plyometric exercises, speed and agility)
• Cool-down


  Lets the body rest and get ready for the next part, gradually recovers from the endurance phase, adjusts the circulatory response, improves venous return, reduces risk of post-exercise hypotension and dizziness, reduces risk of cardiovascular complications
• Cool-down


  Slowly slow down physical activity, such as by walking slowly, do a few stretching moves
• 5 – MINUTES REVIEW
• What do you know now?

  • What are the three key principles of Nutrition?
  • What is Nutrients?
  • What are the 2 classifications of nutrients?
  • Which vitamin is beneficial to our vision?
  • What macronutrient is the main source of energy?
  • Which micronutrient does our body require to lower the risk of osteoporosis?
• FITT PRINCIPLES


  • Frequency
  • Intensity
  • Time
  • Types
• Frequency


  How often you exercise
• Proper Nutrition for Exercise

  Nutrition plays a crucial role in athletic performance, providing the fuel and nutrients needed for energy, recovery, and overall health
• Intensity


  How hard you exercise, can vary between light, moderate and vigorous
• Proper Nutrition for Exercise

  • Ensures athletes have the energy and stamina to perform at their best, especially during endurance activities
  • Supports muscle growth and repair, crucial for athletes undergoing training and competition
  • Aids in faster recovery post-exercise, reducing muscle soreness and fatigue
  • Supports a strong immune system, reducing the risk of illness and downtime for athletes
  • Certain nutrients, like calcium and vitamin D, are essential for bone health, reducing the risk of fractures and injuries
• Time


  The duration or how long a specific activity or an exercise session will last
• ADEQUACY


  Eat adequate amount of food, not too much
• FITT principles


  Principles for physical activity guidelines (Frequency, Intensity, Time, Type)
• BALANCE


  Eat the right proportion from different categories of food
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity
• Populations for physical activity recommendations

  • Children
  • Adolescents
  • Adults
  • Older adults
• Types


  What kind of exercise you are doing or the classification of exercise, e.g. Cardio, Strength training
• VARIETY


  Eat different types of food Go, Glow and Grow categories
• Regular physical activity improves health
• Cardio


  Any type of exercise that improves your cardiovascular system
• NUTRIENTS


  Important food substances that help our body function properly
• Global estimates indicate that 27.5% of adults and 81% of adolescents do not meet the 2010 WHO recommendations for physical activity with almost no improvements seen during the past decade
• Strength Training


  Any type of exercise that tones and strengthens the muscles
• Macronutrients


  • Carbohydrates
  • Proteins
  • Fats
  • Hydration
• Girls and women are less active than boys and men, and that there are significant differences in levels of physical activity between higher and lower economic groups, and between countries and regions
• Carbohydrates


  A critical macronutrient for athletes, providing the primary source of energy for muscles and the brain during exercise
• FITT Example


  • Frequency: 4 days weekly
  • Intensity: Moderate intensity
  • Time: 25 minutes, 20 reps
  • Type: Walking (aerobic), Wall push ups (strengthening)
• Age groups for physical activity guidelines

  • Children and adolescents (aged 5–17 years)
  • Adults (aged 18–64 years)
  • Older adults (aged 65 years and older)
• Carbohydrates


  • Broken down into glucose, which is stored in muscles as glycogen and used during physical activity for energy
  • During high-intensity exercise, carbohydrates are the body's preferred fuel source
  • Adequate carbohydrate intake can improve endurance and delay fatigue during prolonged exercise
  • Carbohydrate loading, or increasing glycogen stores before an endurance event, can enhance performance
  • Consuming carbohydrates after exercise helps replenish glycogen stores and promotes faster recovery
  • Athletes should focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes for sustained energy release
  • Simple sugars should be consumed in moderation, especially before exercise, to avoid rapid spikes and crashes in blood sugar levels
• General Principles of Exercise

  • Progression
  • Specificity
  • Reversibility
  • Overload
  • Individuality
  • Recovery
• Children and adolescents (aged 5–17 years)

  • Benefits: physical fitness (cardiorespiratory and muscular fitness), cardiometabolic health (blood pressure, dyslipidemia, glucose, and insulin resistance), bone health, cognitive outcomes (academic performance, executive function), mental health (reduced symptoms of depression), reduced adiposity