G10 Fitness Activities Flashcards
This principle states that each one of us is unique by
gender, biological age, training age, body shape and sizes, race, and many more. For
example, if a person follows a training program and this person has improved a lot in
terms of strength. It doesn’t mean that another person can copy his program and gets
the same results
Principle of Individuality
In this principle, the training program should be specific to the
target muscle group. The exercises included in the training program should be specific
also to the movement of the sport or activity. For instance, if you are into the sport of
rowing, you should be using a rowing machine to mimic the movement of rowing a
boat
Principle of Specificity
From the root word “progress,” an individual should start
from the basic skills and gradual progress to a tougher training routine to reach a goal.
Example, a person may want to finish a marathon (43 km.). This individual should start
practicing from 3 km distance, then progress to 5km. After 5 km is 10 km until he
reaches his aim of 43km. This person must train for endurance.
Principle of Progression
This principle states that if an individual wants to achieve
progress, he must add intensity or frequency to the program.
Principle of Overload
This principle emphasizes that the body adapts to certain
stress.
Principle of Adaptation
The body in its natural form is capable of repairing its own.
Rest and recovery are important in a strength training program.
Principle of Recovery
This principle says that if a person stops training, he will
lose what he started. This is the reason why athletes should do active recovery even if
it’s the off-season.
Principle of Reversibility
refers to the ability of the body to lift heavy weights
Strength
refers to the activities that may help the body
get stronger
Strength training
shows that training for strength and muscular endurance
should be done 2 to 3 times a week
Physical Activity Pyramid
There should be a gradual increase in the _ of the
workout
intensity
Benefits of Strength Training
Strength training may reduce injury
Benefits of Strength Training
Training the back muscles may reduce the risk of having back problems and osteoporosis.
Benefits of Strength Training
For athletes, strength training improves athletic performance.
Benefits of Strength Training
Strength training may help you control your weight. Thus, it may help you feel and look better.
refers to the ability of the heart to supply oxygen throughout the body; and the body’s ability to use this oxygen during activities
cardiovascular fitness
both enhances cardiovascular fitness
Walking and Running
Aerobic exercises like running should be done _ to _ times a week
3 to 5
Aerobic exercises like running should be done 3 to
5 times a week within _ _ or _
20 minutes or more
Running burns _ calories when done in _ minutes.
300, 20
Walking burns _ calories
when done within _ minutes
100, 15
Walking burns _ calories
when done within _ minutes
100, 15
Benefits of Walking and Running
Since it enhances the cardiovascular system, it also enhances heart functions.
Benefits of Walking and Running
Walking and running help maintain our ideal body weight.
Benefits of Walking and Running
It helps in preventing unwanted diseases since it keeps the body active
Benefits of Walking and Running
It also increases stamina
Benefits of Walking and Running
When you walk or run with someone else, it promotes socialization.
is a type of exercise that helps an individual develop
flexibility, strength, as well as balance
Yoga
This type of yoga is challenging as it requires different types of yoga
poses in a continuous manner
Ashtanga Yoga
This requires you to stay in a hot room while doing 26 types of poses
Bikram Yoga
This type focuses on beginners learning to do basic poses
Hatha Yoga
This is a challenging yoga that requires you to move from one pose to
another. Its focus is upper body strength, flexibility, and balance
Power Yoga
This focuses on the movement of your breath in each part of the body. This
is ideal for beginners
Viniyoga
Benefits of Yoga
It requires proper breathing and meditation which will make someone calm and
relaxed
Benefits of Yoga
With the help of yoga, an individual’s posture will also be corrected as they need to
strengthen their core.
pertains to exercises performed by a group of people
Group exercise
If an individual wants to develop cardiorespiratory endurance, _ and _ class are appropriate.
Zumba, Hip-hop
If an individual wants
to build his strength, _ is a good example of it.
Pilates
For flexibility training, _ is a good example
Yoga
is a fitness dance that combines Latin and various international music. It is a
combination of slow-intensity and high-intensity rhythm.
Zumba
Benefits of Zumba
Sometimes, resistance or strength training is incorporated into Zumba
Benefits of Zumba
Zumba is a type of aerobic exercise which means it requires a lot of oxygen when being
used as a work-out. Furthermore, Zumba promotes cardiovascular fitness, strengthens
the heart, keeps your weight ideal and enhances mood.
started around 1970s. Dance moves such as breaking, locking and popping are popular. Hip-hop is known to have battles or showdown of dance moves between two groups.
Hip-hop dance
_ is a sudden pause in movement
Locking
_ is a sudden contraction
followed by a quick release
Popping
is an exercise that focuses on the abdomen and pelvis, as well as targeting good posture. It requires proper technique and correct breathing.
Pilates
. If a person is planning to try this
exercise, better to start slowly. Flexibility and joint mobility will be enhanced also. Pilates can
be done in _ minutes to more.
45
SAFETY FIRST
Perform warm-up and stretching exercises properly.
SAFETY FIRST
Stay well-hydrated by drinking plenty of water before, during and after the activity.
SAFETY FIRST
Wear proper attire - a comfortable shirt, jogging pants and rubber shoes
SAFETY FIRST
Don’t forget to cool down after the activity.
