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  • Physical Education 1: Self-Testing Activities (Three Types of Exercises)

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    Elizabeth Alegarbes
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    The document discusses different types of exercises: isotonic exercises which involve muscle contraction and relaxation; isometric exercises which involve holding muscles in tension; and aerobic exercises which raise heart rate. It also outlines elements of an exercise program including frequency, intensity, duration, and type of exercise. Guidelines are provided such as choosing enjoyable exercises, exercising regularly for 20-60 minutes 3-5 times per week, and avoiding pain or exhaustion. The key principles are that understanding exercise allows for safe and effective training to help achieve goals.

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    PHYSICAL EDUCATION 1: SELF-TESTING ACTIVITIES (THREE TYPES OF EXERCISES)

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    The document discusses different types of exercises: isotonic exercises which involve muscle contraction and relaxation; isometric exercises which involve holding muscles in tension; and aerobic exercises which raise heart rate. It also outlines elements of an exercise program including frequency, intensity, duration, and type of exercise. Guidelines are provided such as choosing enjoyable exercises, exercising regularly for 20-60 minutes 3-5 times per week, and avoiding pain or exhaustion. The key principles are that understanding exercise allows for safe and effective training to help achieve goals.

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    27 views21 pages

    Physical Education 1: Self-Testing Activities (Three Types of Exercises)

    Uploaded by

    Elizabeth Alegarbes
    The document discusses different types of exercises: isotonic exercises which involve muscle contraction and relaxation; isometric exercises which involve holding muscles in tension; and aerobic exercises which raise heart rate. It also outlines elements of an exercise program including frequency, intensity, duration, and type of exercise. Guidelines are provided such as choosing enjoyable exercises, exercising regularly for 20-60 minutes 3-5 times per week, and avoiding pain or exhaustion. The key principles are that understanding exercise allows for safe and effective training to help achieve goals.

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    PHYSICAL EDUCATION 1:

    SELF-TESTING ACTIVITIES
    WARM-UP/CONDITIONING MIDTERM
    EXERCISES Module 2
    Introduction

    A warm up gradually revs up your cardiovascular system by raising


    your body temperature and increasing blood flow to your muscles.
    Warming up may also help reduce muscle soreness and lessen your
    risk of injury. Cooling down after your workout allows for a gradual
    recovery of pre-exercise heart rate and blood pressure.
    OBJECTIVES

    At the end of the lesson, the students will be able


    to
    A. Enumerate three types of exercise.
    B. Knows the elements of exercise.
    THREE TYPES OF EXERCISES
    THREE TYPES OF EXERCISE

    1. Isotonic Exercise
    2. Isometric Exercise
    3. Aerobic exercise
    THREE TYPES OF EXERCISE

    1. Isotonic Exercise – is one method of


    muscular exercise. It is where the muscles are
    made to do some contraction and relaxation to
    gain tones. These movements are common to
    many physical education activities.
    THREE TYPES OF EXERCISE

    2. Isometric Exercise –where the muscles are made to


    undergo tension and hold in a certain position for
    sometime in order to develop muscle strength.
    Isometric exercises are contractions of a particular
    muscle or group of muscles.
    THREE TYPES OF EXERCISE
    THREE TYPES OF EXERCISE
    THREE TYPES OF EXERCISE

    3. Aerobic exercise – is any type of cardiovascular


    conditioning. The body experiences fast breathing
    so that the muscles of the heart and the lungs are
    exercised. You probably know it as “cardio.” By
    definition, aerobic exercise means “with oxygen.”
    Your breathing and heart rate will increase
    during aerobic activities.
    ELEMENTS OF EXERCISE PROGRAM
    ELEMENTS OF EXERCISE PROGRAM

    How frequent should the individual exercise?


    (Frequency) 3-5 days per week
    ELEMENTS OF EXERCISE PROGRAM

    How intense or vigorous the exercise session should


    be?
    (Intensity) Moderate to Vigorous

    How long should an exercise session be?


    (Duration) 20-60 minutes
    ELEMENTS OF EXERCISE PROGRAM

    What types of exercise should be included?


    (Type of Exercise) specific including aerobics.
    GUIDELINES IN EXERCISING
    GUIDELINES IN EXERCISING

    1. There is no one best form exercise. It depends on


    what the individual wants to achieve.
    2. The individual should choose exercise(s) which
    he/she likes and enjoys.
    3. Exercise 20-60minutes regularly 3-5 times a week.
    4. Wear light comfortable clothes and shoes.
    GUIDELINES IN EXERCISING

    5. Exercise either in the morning or late afternoon


    when it is not so hot.
    6. If the individual is a beginner, a graduated
    exercise program starting with light exercise and
    gradually increasing the intensity should be
    followed.
    7. Severe exercise must be avoided unless the
    individual is young and athletic.
    The expression “NO PAIN, NO GAIN” has been
    discredited by exercise physiologists,
    cardiologists, and other fitness experts. In fact,
    no one should work up to the point of pain or
    exhaustion except as part of diagnostic medical
    test.
    SUMMARY

    The three types of exercises are isotonic, isometric and aerobic exercises.
    Why principle of exercise is important? Understanding exercise principles allows
    trainers to monitor the stress (exercise load) placed upon their client in order
    to make the training safe and effective, helping the client to achieve their
    goals. We all should follow the guidelines in exercising for as to be guided on
    what we are doing in our exercises.
    What happen if we don’t do exercises? Your muscles weaken and lose bulk
    including the muscles you need for breathing and the large muscles in your legs
    and arms. You will become more breathless as you do less activity.
    If you continue to be inactive you will feel worse, need more help and
    eventually even simple daily tasks will be difficult.
    REFERENCES

    Tulio, D., Sarmiento, E., Battung, J., Laggui, M., & Bumagat, N. (2004). Physical Fitness Self
    Testing Activities P.E. 1. Mandaluyong City, Books Atbp. Publishing Corp.

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