SPORTS AND

EXERCISE
Holistic Health Care
GEN 1403
Ajarn Haha
 Reiterate the key elements of physical
fitness that impacts proper techniques
in doing sports and exercise.

Demonstrate different kinds of

exercises and what are their benefits.
LEARNING
OBJECTIVES Understand the know-how of injury
avoidance and how to manage injuries
when they arise.

Learn other activities that uplifts the

physical wellness.
EXERCISE
• planned, structured,
repetitive and purposeful
with the aim to improve or
maintain one or more
components of physical
fitness.
SPORTS
• range of physical
activities performed
within a set of rules and
undertaken as part of
leisure or competition.
CARDIOVASCULAR FITNESS
body’s ability to generate energy and deliver oxygen to working muscles.
HIGH CARDIOVASCULAR
FITNESS BENEFITS

• Avoid cardiovascular
diseases
• Type 2 diabetes
• Obesity
AEROBIC EXERCISE

• best for cardiovascular fitness as it

utilizes oxygen
• Walking, biking, jogging, skating, or
rowing
• Strengthen the heart and lungs and
muscle utilization of oxygen
• Increase stroke volume (amount of blood
pumped per heartbeat)
• Lower resting heart rate (72 beats per
minute)
FITT PRINCIPLE

FREQUENCY INTENSITY OF TARGET TIME TYPE OF

OF EXERCISE EXERCISE HEART RATE EXERCISE
 FREQUENCY OF
EXERCISE
3 to 5 times exercise is recommended for general
fitness
INTENSITY OF
EXERCISE
• the exercise level of
difficulty and efforts
• monitoring side by side
with the heart beat
TARGET
HEART RATE
• exercising at a level
where the heart is
beating between 50% and
85% of a person’s
maximum heart rate.
 how long you should
exercise in your Target
Heart Rate Zone.

20 minutes of continuous
TIME or intermittent aerobic
activity is recommended

Beyond 60 minutes of
activity increases injury
risk and benefits wane
 WALKING BIKING JOGGING
TYPE OF
EXERCISE
SKATING ROWING SWIMMING
 Isometric

Isotonic

POPULAR Isokinetic

TYPES OF Anaerobic

EXERCISES Aerobic

Body training

Weight training
ISOMETRIC
• contractions of a particular muscle or
group of muscles
• muscle doesn't noticeably change
length and the affected joint doesn't
move
• they build strength but don’t improve
speed and athletic performance
ISOMETRIC
• Benefits
• Requires little time
• Rehabilitative effect on muscles
• Improves joint flexibility
• May help lower the blood pressure
Examples of
Isometric
exercises
 muscle maintains equal tone while
shortening during isotonic exercise.

muscles maintain the same

tension throughout the exercise.

ISOTONIC Benefits
• Little or no special equipment needed
• Strengthens muscles
• Improve bone density and reduces risk of
osteoporosis
• Boosts cardiovascular health
PUSH UPS BICEPS CURL ABDOMINAL CURLS SIT-UPS

ISOTONIC EXERCISES
ISOKINETIC
• type of strength training
• uses specialized exercise machines
that produce a constant speed no
matter how much effort you expend
• testing and improving your
muscular strength and endurance
ISOKINETIC
• Benefits
• rehabilitation and recovery (used by Physical Therapists)
• to treat imbalances in the body that have the potential to cause
injury
• Increase muscle flexibility
• Control muscle development (tone, strength, endurance)
• Improve balance coordination and metabolism
Dynamometers Arm Ergometer Exercise Bike

ISOKINETIC EXERCISES
 ANAEROBIC EXERCISES
• involve quick bursts of energy and are performed at maximum effort
for a short time.
• Benefits
• Maintain muscle mass as you age
• Strengthens bones
• Burns fat
• Builds muscles
• Increases stamina for daily activities
Heavy Weight Lifting Sprinting Jumping

ANAEROBIC EXERCISE
BODYWEIGHT
EXERCISE
• do not use free weights, machines,
and equipment but one's
bodyweight as a form of resistance
for workout
• can be done at home or in an area
without a gym
BENEFITS OF BODYWEIGHT
EXERCISES

Boosts Burns More

Increases Enhances
Improves Endurance and Calories and
Muscles and Balance and
Posture Increase Support Weight
Joints Strength Mobility
Performance Loss

Doesn’t requires Adaptable,

Support Muscle Improves Builds a Strong much space and efficient,
Growth Flexibility Core pieces of effective, and
equipment Enjoyable
WEIGHT TRAINING EXERCISE

Strength training that uses weights (free weights or weight

machines) for resistance.

Combined with aerobic exercise, weight training can increase your

strength and muscle tone, increase muscle mass, improve your
bone density, help maintain weight, and help you lose fat.
 Improve bone density (prevent bone loss)

BENEFITS Promotes fat-free body mass and decreasing

sarcopenia (progressive loss of muscle mass

OF and strength and turn to fat when ageing)

WEIGHT Increases strength of connective tissue,

muscles, and tendons

TRAINING Increases body confidence

WEIGHT
TRAINING
EXERCISES
Warm-up

Stretching

Training Zone exercise

Cool-down

STEP GUIDE TO EXERCISE

WARM-UP
• increases the temperature and flexibility of your muscles, and
helps you be more efficient and safer during your workout.
• 5 to 10 minutes to warm-up. Warm-up time depends on the
intensity of the workout
• Running, walking, cycling, jogging and warm-up activities using
entire body
 • Benefits
• To improve your flexibility.
• To improve muscle
performance.
• To promote better
circulation.

STRETCHING • To reduce the chance of

muscular injuries.
• To help prevent muscular
stiffness and soreness.
• To help reduce tension and
to encourage relaxation.
• To help you develop better
awareness of your body
HOW TO STRETCH

1 2 3 4 5 6 7

Stretch in a slow Stretch until you Hold each stretch Repeat each Don’t bounce. Never stretch to the Breathe normally.
relaxed manner. feel a slight for at least 20 stretch one or more point of feeling
discomfort in the seconds. times. pain.
muscle.
TRAINING ZONE EXERCISE

Key is to consider is the target heart rate

The heart rate when doing exercises define the level of intensity of
the workout
COOL DOWN
An important routine because the body temperature is
higher and blood vessels are dilated after working out

Will be prone to sickness if workout was ended suddenly

Stretching helps reduction of lactic acid build-up (cramping

and stiffness)
TIPS IN COOLING DOWN
Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.

Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for
another set of stretching.

The stretch should be strong, but not painful.

Do not bounce.

Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.
WALKING
Common exercise that is free hence very accessible

Techniques in Walking Exercises

• Walk briskly with proper breathing

• 5 to 30 minutes walk (roughly 2 miles) 2x or 3x a week
• Maintain good form, protect the back, and avoid injury
• Chin up, head centered on shoulders, eyes focused ahead, relax and straighten
the shoulders
• Stomach pulled in and stand fully upright
• Stride the hips naturally (not too long and short)
RUNNING
• Another popular form of physical
activity
• Fun runs, athletics races or
marathons
TECHNIQUES IN RUNNING

• Forward Lean
• Lean forward slightly from your
ankles keeping your body in a
straight line from head to toe.
• Do not hunch over or bend at the
lower back.
TECHNIQUES IN RUNNING

• Head position
• Look straight ahead about
20-30 feet ahead of you.
• Don’t look down
• Keep your neck relaxed.
TECHNIQUES IN RUNNING
• Shoulders
• Do not hunch over or pull back your shoulders too
much.
• Chest out slightly.
FOOT POSITION
• Foot should always land right below
your knee.
• Avoid over-striding (landing ahead
of your knee).
FOOT STRIKE
FOOT STRIKE PATTERNS

Forefoot Midfoot

• places the weight of impact on your • center of your foot lands on the
toes and ball of the foot pavement to evenly distribute the
• The upper body is bent forward shock of impact
usually in this position • can maintain high, consistent speeds
• Good way to power someone over a and have a higher running cadence
steep hill or giving leg up during than other athletes
sprints
FOOT STRIKE
PATTERNS
3. Rearfoot
▪ most common foot strike
amongst runners, the rearfoot
or heel strike has you hitting
the pavement with the back
of your foot.
JUMPING ROPE
• tone your calves, tighten your core,
improve your lung capacity, and
build stamina.
• full-body workout and burns many
calories in a short time
JUMP ROLE INSTRUCTIONS
Hold the rope while keeping your hands at hip level.

Rotate your wrists to swing the rope and jump.

Jump with both feet at the same time, one foot at a time, alternating between feet,
etc.

Repeat until the set is complete.

BENEFITS OF REGULAR PHYSICAL
ACTIVITY
Combats
Controls Improves
health Boots energy
weight mood
diseases

Promotes Improved Fun and

better sleep sex life social
SPORTS
INJURIES
• commonly caused by overuse,
direct impact, or the application
of force that is greater than the
body part can endure.
• Acute injury – occurs suddenly
(i.e. Sprained ankle)
• Chronic injury - caused by
repeated overuse of muscle
groups or joints.
MOST COMMON CAUSES OF
SPORTS INJURIES
1. Overtraining
▪ Lack of adequate recovery time from amplified training
▪ Symptoms are excessive fatigue, trouble sleeping, inability to
concentrate and perform exercise correctly
2. Overuse
▪ Repetitive strain injuries are caused by repeated actions which apply
pressure to a certain group of muscles, joint or area of soft tissue
3. Improper warm-up
MOST COMMON CAUSES
OF SPORTS INJURIES

4. Poor technique
▪ Any exercise or sport which is performed
repetitively with bad form is a recipe for injury.
▪ Repeated poor techniques could lead to
aggravation of the injury.
5. Impact
▪ impact of coming into hard contact with
another person/object can force unnatural or
unexpected twisting and quick direction-change
which cause damage to connective tissue and
joints.
HOW TO AVOID
SPORTS INJURIES
• Wear protective gear, such as
helmets, protective pads, and other
gear.
• Warm up and cool down.
• Know the rules of the game.
• Watch out for others.
• Don't play when you're injured.
INSTRUCTIONS FOR ACUTE
INJURY (RICE)
1. Rest
▪ Give the body part time to heal hence don’t use it or limit the
movement
▪ Use a brace, sling, splint, cast, crutches, cane, or walker to help protect
and rest your injury
2. Ice
• Relieves swelling, pain, and pressure
• Place it in 15 to 60 minutes every 1 to 3 days
INSTRUCTIONS FOR ACUTE
INJURY (RICE)
3. Compression
• Compression wraps are bandages that prevent swelling and help keep
your injury stable. Done with elastic bandages.
4. Elevation
• Helps in swelling down
• Raising the injured area higher than the chest level
RECREATION
• Voluntary participation in leisure
activities that are meaningful and
enjoyable
• Indoor and Outdoor activities or
Sports and Exercises or Hobbies
• Leisure time is a time when people
can do what they want, separate
from work and other commitments
RECREATION AND LEISURE
MOTIVATIONS
Socializing behaviors
• dancing, dating, partying

Associative behaviors
• people group together because of common interests

Competitive behaviors
• Competitions such as sports, games, performing arts, where they test their
limitations
RECREATION AND LEISURE
MOTIVATIONS
Risk-taking behaviors
•Participations to activities that might lead to
physical injuries or even death
Exploratory behaviors
•Travel, sightseeing, hiking, scuba diving
EXPLORATORY MOTIVES
Vicarious experiences • Watching movies or live events

Sensory stimulation • Drug use, sexual activities, rock music listening

Physical involvement • Activities for someone’s sake

Creative arts • Activities that stimulate creative expression

Intellectual pursuits • Require cognitive skills such as reading, puzzles, playing musical
instruments
 Physical activities

Social activities

Outdoor activities

TYPES OF
RECREATIONAL Arts and Crafts

ACTIVITIES
Musical Activities

Drama and Theater

Service Activities
 BENEFITS OF RECREATION
ACTIVITIES

It extends independent It is a proven healing

It significantly reduces
Fitness and recreation living for senior citizen- tool that assists to
It helps people survive the chances of stroke
combat diabetes and keeping seniors active restore social, mental,
longer and coronary heart
osteoporosis and vital in community and physical abilities
disease
life and capacities.

It assists in preventing
Arts and culture and
particular kinds of
recreation improves It contributes to It helps in prevention
cancers especially the
overall wellbeing and mental health. and restores issues.
lungs, breast, and
health.
colon