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ACTIVE RECREATION FITNESS (Genyo)

The document provides information about healthy lifestyles and weight management. It discusses overweight and obesity, their causes such as overeating and sedentary lifestyles. It also covers eating disorders like anorexia nervosa, bulimia nervosa, binge eating disorder and emotional eating. The document then discusses brisk walking as an exercise and its benefits. Finally, it covers yoga including its history, periods, pranayama or breathing exercises, common yoga postures and their benefits, as well as common yoga injuries and prevention.

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vj hernandez
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166 views30 pages

ACTIVE RECREATION FITNESS (Genyo)

The document provides information about healthy lifestyles and weight management. It discusses overweight and obesity, their causes such as overeating and sedentary lifestyles. It also covers eating disorders like anorexia nervosa, bulimia nervosa, binge eating disorder and emotional eating. The document then discusses brisk walking as an exercise and its benefits. Finally, it covers yoga including its history, periods, pranayama or breathing exercises, common yoga postures and their benefits, as well as common yoga injuries and prevention.

Uploaded by

vj hernandez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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ACTIVE RECREATION

(FITNESS)
LESSON 1 – HEALTHY LIFESTYLE AND WEIGHT
MANAGEMENT

Being alive is something we have the utmost


gratitude for, and fitness and health are of
universal concern.

Healthy eating is understanding what nutrients


are available in the food a person eats and how
the body uses them.
OVERWEIGHT AND OBESITY
OVERWEIGHT – having
more body weight than
is considered normal or
healthy for one’s age or
build.

OBESITY – condition of
being obese. This means
that there is a large
amount of excess body
fat with a BMI of over 30.
CAUSES OF OBESITY OR BEING
OVERWEIGHT
 Over-eating is not the only reason someone might
be overweight ; other causes include a
sedimentary lifestyle with no exercise.
 Metabolic or eating disorder, medical conditions,
or other types of hormonal imbalance like thyroid
problems
 Physical disabilities and food allergies
 Psychological and mental conditions caused by
eating disorders
EATING DISORDERS
 ANOREXIA NERVOSA - an
eating disorder
characterized by self-
imposed starvation to lose
and maintain very low body
weight due to a
false/distorted perception of
being fat
- Can lead to brain damage,
multi-
organ failure, bone loss,
heart
difficulties, and infertility
EATING DISORDERS
 BULIMIA NERVOSA – an
eating disorder
characterized by a pattern
of binge eating and purging
in an attempt to lose weight
and/or maintain low body
weight
- can have injuring effects
such as
gastrointestinal problems,
severe
hydration, and heart
difficulties
EATING DISORDERS
 BINGE-EATING
DISORDER – an eating
disorder characterized
by uncontrollable
episodes of eating
excessive amounts of
food within a relatively
short time
- May become obese
and at
risk of cardiovascular
diseases
EATING DISORDERS

 EMOTIONAL EATING –
the consumption of large
quantities of food to
suppress negative
emotions
- Can affect weight, health,
and overall well- being
COMMON SIGNS AND SYMPTOMS EATING
DISORDERS
 Chronic dieting despite being dangerously
underweight
 Constant weight fluctuations
 Obsession with calories and fat contents of food
 Engaging in ritualistic eating patterns such as cutting
food into tiny pieces, eating alone, and /or hiding food
 Continued fixation with food, recipes, or cooking; the
individual may cook intricate meals for others but
refrain from partaking of the food
 Depression or lethargic stage
 Avoidance of social functions, family, and friends; thus,
MINDFUL EATING

?
 1. WHAT are you eating?
 2. WHY are you eating?
 3. WHEN are you eating?
 4. HOW do you eat?
 5. WHO is growing your food?
 6. WHERE does your food come from?
LESSON 2 – BRISK WALKING OR FITNESS
WALKING
Brisk Walking -
walking faster but
not as fast as a full
run.
The average walking
speed is 3.1 mph
while for brisk
walking is within a
range of 4.5-5.5 mph.
Proper posture for brisk
walking is to stand up
straight, bend your
elbows and relax your
shoulders. Look straight
ahead and start walking
heal to toe. Move your
arms forward and back
as you walk. Relax your
hands instead of
clenching your fists.
COMMON BRISK WALKING INJURIES
 SHIN SPLINT term for lower leg pain that
occur below the knee either on the front
outside part of the leg (anterior shin
sprints) or the inside of the leg (medial shin
splints).

BELOW ARE THE COMMON CAUSES OF SHIN


SPLINTS:
 Inadequate stretching
 Worn-out shoes
 Excessive stress placed on one leg or one
hip forms
 Always running in rough surfaces
BENEFITS OF BRISK WALKING
 Walking is a great cardio exercise and it strengthens your heart and
reduces your risk of heart disease and stroke.
 Regular walking lower risk of type 2 diabetes by around 60%, and you will
less likely to develop cancer of the colon, breast, or womb by 20%
 Walking helps you lose weight by burning around 75 calories at 2 mph for
30 minutes.
 Walking prevents dementia. Older people who walk six miles or more per
week are more likely to avoid brain shrinkage and preserve memory as
the years pass.
 Walking tones up the calves, quads, and hamstrings.
 Walking gives you energy by boosting your circulation and increases
oxygen supply to every cell in your body, helping you to feel more alert
and alive.
 Walking makes you happy. Studies show that brisk walking is an effective
antidepressant in mild to moderate cases of depression, releasing feel
good endorphins while reducing stress and anxiety.
LESSON 3 – YOGA
 YOGA – Hindu spiritual and
ascetic discipline that includes
breath control, simple
meditation, and adoption of
specific bodily postures, which is
widely practiced for health and
relaxation.
- Comes from the Sanskrit word
YUJ which means “union of the
individual and universal
consciousness.”
 PATANJALI – father of Yoga
PERIODS OF YOGA
1. CLASSICAL YOGA
PATANJALI CLASSIFIED YOGA IN AN “EIGHT LIMBED
PATH”
Yama – universal morality
Niyama – personal observances
Asanas – body postures
Pranayama – breathing exercises
Pratyahara – control of the senses
Dhara – concentration and cultivating inner
perceptual awareness
Dhyana – devotion; meditation on the divine
Samadhi – union with the divine
2. POST-CLASSICAL YOGA
Aims to achieve wisdom by cleansing the body and mind
and to explore the connection between the physical and
the spiritual life.

3. MODERN YOGA
In the late 1800s and early 1900s, yoga masters traveled to
the West causing an increase in attention and followers.
As a result, in 1920s and 1930s, Hatha yoga, or the process
of achieving a healthy mind-body connection, was
strongly promoted in India.
PRANAYAMA : BREATHING IN YOGA

 The life force that both energizes and relaxes the body.
 Term is derived from the Sanskrit word PRANA meaning
“LIFE FORCE”, and AYAMA meaning “EXTENSION”
BREATHING EXERCISES IN YOGA
1. LION’S BREATH
• This is the breathing exercise
for those who want to
release stress over the
weekdays and to prepare for
the rest days during
weekends.
2. THREE- PART BREATH
• This breathing exercise is
perfect for calming the mind
and the muscles to release
stress and anxiety.
BREATHING EXERCISES IN YOGA
3. UJJAYI BREATH
• This technique is suitable
for calming a person’s mind
in a tricky situation. It also
helps in preparing the body
to execute the different
yoga poses that would
soothe the nervous system.
4. ALTERNATE NOSTRIL
BREATH
• This breathing exercise is
helpful for remembering
things.
YOGA POSTURES
A. STANDING POSTURES
- Ideal for achieving proper body alignment, balance,
and lower- body strength.

1. MOUNTAIN POSE- helps


in improving one’s
posture. It lessens back
pains, and it can make the
ankles, thighs, knees,
buttocks, and abdomen
stronger.
2. CRESCENT MOON POSE-
excellent in promoting
focus, stability, and core
body strength

3. WARRIOR II POSE-
stimulates healthy
digestion, relieves back
pains, and strengthens
the thighs and the
buttocks
4. TREE POSE- tones the
abdominal muscles and
strengthens the ankles
and calves
YOGA POSTURES
B. BACKWARD- BENDING POSTURES
- Perfect to counteract the forward pull of the gravity to
the body
- Can improve the posture and the maintenance of a
supple and youthful spine
1. COBRA POSE- improves
digestion, decreases
stress and fatigue, and
tones the shoulders
abdomen and buttocks
muscles
2. PRONE BOAT POSE-
helps in toning the
internal organs and in the
strengthening the spine
and the hips
YOGA POSTURES

C. RELAXATION POSTURES
- Enacted to end a yoga
routine
- These postures release
all muscular tensions,
stress, and anxieties.
PHYSICAL BENEFITS OF YOGA
Improves flexibility
Increases muscle strength and tone
Increases one’s blood flow
Boosts your immune system
Improves one’s posture
Prevents digestive problems
Maintains a balanced metabolism
MENTAL BENEFITS OF YOGA
Decreases stress levels
Activates your inner peace
Increases one’s awareness and
mindfulness
COMMON YOGA INJURIES
1.
AND PREVENTION
HAMSTRING TEARS, PULLS, OR
OVERSTRETCHING
CAUSE: Hamstring injuries can
arise from forcing yourself too far
in forward folds with straight legs,
or forcing your legs straight in any
pose. They can also be caused by
quick, jerky movements.

PREVENTION: Do not force and


think less about getting your legs
straight. Think more of your
breathing into each pose.
COMMON YOGA INJURIES
AND PREVENTION

2. WRIST PAIN
CAUSE: Pressure resting on wrists

PREVENTION: Avoid pressure


resting on your wrists when doing
yoga poses.
COMMON YOGA INJURIES
AND PREVENTION
3. LOWER BACK IRRITATION
CAUSE: Rounding your spine
to bring yourself too deeply
into forward folds.

PREVENTION: When doing


forward folds, try not to
lengthen your spine through
each inhale you take.

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