Physical Education 7
Physical Education 7
fITNESS &
CONDITIONING FOR
OUTDOOR ACTIVITIES
GROUP 7
Felisarta
Acuña
Cosain
What is fitness & conditioning?
fitness conditioning
Fitness is the quality of being Conditioning is the process of
suitable to fulfill a particular role or improving one’s physical
task, by conditioning the body condition by performing routines
with basic to advance routines. to target the whole body with
combined exercises and routines.
outdoor fitness
routine
NO GYM? NO PROBLEM!
Getting exercise does not have to
mean going indoors to the gym.
You can get a full workout in your
own backyard, local playground, or
park.
OUTDOOR FITNESS ROUTINE
Your routine should include 3 types of exercise:
Warm-Up
ROUTINE
Jogging for 5 minutes.
Dynamic Stretches: Leg swings, arm circles, and hip circles for 5 minutes.
Cardiovascular Exercise
Steady-State Cardio: 20-30 minutes of continuous activity at a moderate
pace (running, cycling, swimming).
Cool-Down
Stretching: Focus on major muscle groups – hamstrings, quads, back, chest,
and shoulders. Hold each stretch for 20-30 seconds.
Deep Breathing: 5 minutes to relax your body and lower your heart rate.
why is fitness & conditioning for
outdoor activities important?
improves Balance and increases strength
coordination and power
Developing better balance increases stability, allowing adventurers to Power, the ability to exert force explosively, is crucial for
maintain equilibrium on uneven surfaces such as rocky trails, dynamic movements such as jumping, climbing, or
riverbanks, or tree roots. This stability is crucial for preventing falls and sprinting encountered in many outdoor activities.
injuries, especially when traversing rugged landscapes or engaging in Conditioning exercises that target power development,
activities like rock scrambling or trail running. such as plyometrics, lifting, or explosive bodyweight
movements, enhance the ability to generate rapid, forceful
Coordination refers to the synchronization of movement and balance, movements, enabling adventurers to overcome obstacles,
allowing individuals to execute movements accurate and efficiently. ascend steep inclines, or execute quick maneuvers with
Enhancing coordination through exercises like balancing on unstable speed and efficiency.
surfaces or practicing proprioceptive drills sharpens motor skills and
proprioception (the body’s sense of its position and movement in
space).
improves muscular and
enhances flexibility
cardiovascular
and mobility
endurance
Building endurance through consistent conditioning exercises offers Enhancing flexibility and mobility through targeted conditioning
numerous benefits for outdoor adventurers, enhancing their ability to exercises is essential for outdoor adventurers, providing a range of
sustain prolonged activity, conquer challenging terrains, and embrace epic benefits that improve movement efficiency, reduce injury risk, and
expeditions. Endurance training boosts cardiovascular fitness and aerobic enhance overall performance. By increasing range of motion and joint
capacity, leading to improved oxygen utilization, delayed fatigue onset, and mobility, adventurers can move more freely and comfortably through
heightened stamina crucial for activities like long-distance hiking, diverse terrains, from rocky trails to steep inclines, while reducing the
backpacking, or trail running. This increased endurance not only facilitates likelihood of strains, sprains, and overuse injuries. Improved agility,
exploration of remote landscapes and multi-day adventures but also fosters coordination, and posture enable quick and precise movements,
mental resilience, enabling adventurers to overcome obstacles, endure facilitating navigation of obstacles and maintaining stability in
discomfort, and persevere through adversity during outdoor pursuits. challenging environments.
Moreover, endurance training promotes overall health, including improved Additionally, flexibility and mobility training aid in post-activity
heart health and reduced risk of chronic diseases, while facilitating recovery, promoting relaxation, reducing muscle soreness, and
acclimatization to environmental stressors such as altitude, heat, or cold, facilitating faster recovery after exertion, thus enabling adventurers to
ensuring adventurers can thrive in diverse outdoor environments and fully embrace outdoor pursuits with greater confidence, resilience, and
embrace the challenges and beauty of the natural world. enjoyment.
thank you!