ACTIVITIES AND DIFFERENT TRAINING METHODS Flashcards
often referred to as aerobic, increase your breathing and
heart rates. These activities help keep you healthy, improve
your fitness, and help you perform the tasks you need to do
every day. improve the health of your
heart, lungs, and circulatory system.
Endurance Activities
Brisk walking or jogging
Yard work (mowing, raking)
Dancing
Swimming
Biking
Climbing stairs or hills
Playing tennis or basketball
Endurance Activities
Lifting weights
Carrying groceries
Gripping a tennis ball
Overhead arm curl
Arm curls
Wall push-ups
Lifting your body weight
Using a resistance band
Strength Exercises
Tai Chi, a “moving meditation” that involves shifting the body slowly,
gently, and precisely, while breathing deeply.
Standing on one foot.
The heel-to-toe walk.
The balance walk.
Standing from a seated position.
Balance Exercises
train the muscles in your pelvis, lower
back, hips and abdomen to work in harmony. This leads
to better balance and stability, whether on the playing field
or in daily activities.
Core Training
FOREARM PLANK
Core Training
RUSSIAN TWIST
Core Training
help prevent falls, a common problem
in older adults that can have serious consequences.
Many lower-body strength exercises also will improve
your balance.
Balance Exercises
Moving more freely will make it easier for you to
reach down to tie your shoes or look over your
shoulder when you back your car out of the
driveway.
Flexibility Exercises
Your muscular strength can make a big difference. Strong
muscles help you stay independent and make everyday
activities feel easier, like getting up from a chair, climbing
stairs, and carrying groceries. Keeping your muscles strong
can help with your balance and prevent falls and fall-related
injuries.
Strength Exercises
Moving more freely will make it easier for you to
reach down to tie your shoes or look over your
shoulder when you back your car out of the
driveway.
Flexibility Exercises
Forward Lunges.
Side Lunges
Cross-Over
Standing Quad Stretch.
Seat Straddle Lotus.
Seat Side Straddle
Seat Stretch
Knees to Chest
Flexibility Exercises
-The same activity or exercise is continued over and extended
period, with endurance the usual objective.
CONTINOUS TRAINING
walking/jogging/biking - for a week or month
CONTINOUS TRAINING
-Uses a number of different exercises at assigned stations. This method let
you mix exercise of different intensities or specifications.
CIRCUIT TRAINING
