Physical education exercise and workouts

Physical education exercise and workouts

1. Physical Education & Health
EXERCIES AND HOME WORKOUT
Marvin B. Broñoso
PE & Health Teacher
0918 6975164

2. Learning Competencies
•Learn the different types of exercises
•Understand the benefits of exercise and
home workouts.
•Apply home workout for a healthy life
style
•Discover the benefits of home workout
in our human body

3. TYPES OF EXERCISE
•Exercise and physical activity fall into four basic
categories—endurance, strength, balance, and
flexibility. Most people tend to focus on one activity
or type of exercise and think they’re doing enough.
Each type is different, though. Doing them all will
give you more benefits. Mixing it up also helps to
reduce boredom and cut your risk of injury.

4. ENDURANCE
Endurance,oraerobic,
activitiesincreaseyour
breathingandheartrate.They
keepyourheart,lungs,and
circulatorysystemhealthyand
improveyouroverallfitness.
Buildingyourendurancemakes
iteasiertocarryoutmanyof
youreverydayactivities.
Enduranceexercisesinclude:
•Brisk walking or jogging
•Yard work (mowing, raking, digging)
•Dancing

5. STRENGTH
Strengthexercisesmakeyour
musclesstronger.Theymay
helpyoustayindependentand
carryouteverydayactivities,
suchasclimbingstairsand
carryinggroceries.These
exercisesalsoarecalled
“strengthtraining”or
“resistancetraining.”Strength
exercisesinclude:
•Lifting weights
•Using a resistance band
•Using your own body weight

6. BALANCE
Balanceexerciseshelp
preventfalls,acommon
probleminolderadults.
Manylower-bodystrength
exerciseswillalsoimprove
yourbalance.Balance
exercisesinclude:
•Standing on one foot
•Heel-to-toe walk
•Tai Chi

7. FLEXIBILITY
Flexibilityexercisesstretchyour
musclesandcanhelpyour
bodystaylimber.Beingflexible
givesyoumorefreedomof
movementforotherexercises
aswellasforyoureveryday
activities,includingdrivingand
gettingdressed.Flexibility
exercisesinclude:
•Shoulder and upper arm stretch
•Calf stretch
•Yoga

8. HOME WORK OUT
Sometimes you want to get all the mental and physical health
benefits of exercise without leaving the house. Who can blame
you? If it requires putting on shoes and venturing into the world
(especiallywhen it's freezingout there), you can count us out.
That's why at-home workouts are a ~magical~ thing.

9. You don’t need a gym to get fit!
This at-home workout plan eases you into exercising
and increases in intensity as you get stronger.

10. ARM EXERCISE
•Arm Anatomy:
–Biceps
•Long Head
•Short Head
–Triceps
•Long Head
•Short Head
–Forearm

11. ARM EXERCISE
•Arm Raises
•Side Arm Raise
•Triceps Dips
•Arm Circles Clockwise
•Arm Circles Counter Clockwise
•Jumping Jacks
•Chest Press Pulse
•Leg Barbell Curl Right
•Leg Barbell Curl Left
•Punches
•Push –Ups
•Inchworms

12. ARM EXERCISE
•Triceps Stretch Left
•Triceps Stretch Right
•Standing Biceps Stretch Left
•Standing Biceps Stretch Right

13. CHEST EXERCISE
•Major Muscles:
–Pecs
•Major
•Minor
–SerratusAnterior
Serratus Anterior

14. CHEST EXERCISE
•Jumping Jacks
•Incline Push-Ups
•Knee Push-ups
•Push-ups
•Wide Arm Push-ups
•Box Push-ups
•Cobra Stretch
•Hindu Push-ups

15. CHEST EXERCISE
•Major Muscles:
–Pecs
•Major
•Minor
–SerratusAnterior
Serratus Anterior

16. LEG EXERCISE
•Quadriceps
•Hamstrings
•Gastrocnemius
–Calf Muscle
•Gluteus Maximus
•Abductors/Adductors

17. LEG EXERCISE
•Side Hop
•Squats
•Side-Lying Leg Lift Left
•Side-Lying Leg Lift Right
•Backward Lunge
•Wall Calf Raises

18. ABS EXERCISE
•Pectoralismajor
•Rectus abdominis
•Transversusabdominis
•Internal Oblique
•External Oblique
•Aponeurosis

19. ABS EXERCISE
•Jumping Jacks
•Abdominal Crunches
•Russian Twist
•MontainClimber
•Heel Touch
•Leg Raises
•Plank
•Abdominal Crunches
•Russian Twist

20. WRAP UP
Workout can:
• Increase self esteem
• Increase muscle strength
• Improve cardiovascular System
• Help with weight / fat loss
Benefits of Exercise:
• Increase muscle strength
• Healthy cardio vascular system
• Weight / Fat loss
• Increase self confidence
• Aesthetics

21. RESOURCES
• http://www.Fppt.com
• https://www.fitnessmagazine.com/workout
• https://go4life.nia.nih.gov
• https://www.spotebi.com/exercise-guide