Active Recreation: Fitness

Activities
 Lesson 1:

Strength Training
Strength
•It refers to the
ability of the
body to lift
heavy weights.
Strength Training
•It refers to the
activities that
may help the
body get stronger.
Physical Activity Pyramid
It shows that endurance should be
done 2 to 3 times a week. There
should be a gradual increase in the
intensity of the workout. This means
that if an individual starts lifting
weight at 10 lbs., he may increase its
weight to 15 lbs once the body
adapted to the training program. Two
to four sets with 8-12 repetitions are
advisable for a teenage body.
Basic Principles in creating a strength program:

• Principle of Individuality - 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.
Basic Principles in creating a strength program:

• Principle of Specificity - 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.
Basic Principles in creating a strength program:

• Principle of Progression - 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.
Basic Principles in creating a strength program:

•Principle of Overload - This

principle states that if an
individual wants to achieve
progress, he must add intensity
or frequency to the program.
Basic Principles in creating a strength program:

•Principle of Adaptation -This

principle emphasizes that the
body adapts to certain stress.
Basic Principles in creating a strength program:

•Principle of Recovery - The

body in its natural form is
capable of repairing its own.
Rest and recovery are important
in a strength training program.
Basic Principles in creating a strength program:

•Principle of Reversibility - 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.
Benefits of Strength Training
• Strength training may reduce injury.
• Training the back muscles may reduce the risk of
having back problems and osteoporosis.
• For athletes, strength training improves athletic
performance.
• Strength training may help you control your
weight. Thus, it may help you feel and look better.
 Lesson 2:
Running and Walking for
Fitness
Walking and Running

Walking has been a basic movement that a

human being could do. If you need to grab
food from the bedroom to the kitchen, you
walk. If you need to get to the car, you walk.
You walk slowly when you are tired. You walk
fast when you are in a hurry.
Walking and Running

•They both enhance our

cardiovascular fitness
Cardiovascular Fitness

It refers to the ability of the heart

to supply oxygen throughout the
body and the body’s ability to use
this oxygen during activities.
Physical Activity Pyramid
According to this, walking is
placed at the most bottom
part. This means that walking
should be done every day,
without limit as to how long
or how far one should walk.
Physical Activity Pyramid
On the other hand, running is at
the second level of the Physical
Activity Pyramid,
along with selected recreational
activities. Aerobic exercises like
running should be done 3 to
5 times a week within 20 minutes
or more.
Physical Activity Pyramid
If an individual wants to
burn more calories, he
must run. Running burns
300 calories when done in
20 minutes. Walking burns
100 calories when done
within 15 minutes.
Benefits of Walking and Running
• Since it enhances the cardiovascular system, it also enhances
heart functions.
• Walking and running help maintain our ideal body weight.
• It helps in preventing unwanted diseases since it keeps the
body active.
• It also increases stamina.
• When you walk or run with someone else, it promotes
socialization.
Lesson 3:
Yoga
Yoga

•It is a type of
exercise that helps an
individual develop
flexibility, strength,
as well as balance.
Types of Yoga :

• Ashtanga Yoga - This type of yoga is

challenging as it requires different types of
yoga poses in a continuous manner.
• Bikram Yoga - This requires you to stay in a
hot room while doing 26 types of poses.
Types of Yoga :

•Hatha Yoga - This type focuses on

beginners learning to do basic poses.
•Power 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.
Types of Yoga :

•Viniyoga - This focuses on the

movement of your breath in each
part of the body. This is ideal for
beginners.
Benefits of Yoga
• It requires proper breathing and meditation which will
make someone calm and relaxed.
• With the help of yoga, an individual’s posture will also
be corrected as they need to strengthen their core.
• Yoga is good for the heart as it slows the heart rate as
it lowers the blood pressure.
 Lesson 3:

Group exercise
Group Exercise

•Group exercise pertains

to exercises performed
by a group of people.
Group Exercise
• There are several examples of group exercises
depending on the target benefits. If an individual wants
to develop cardiorespiratory endurance, Zumba and
Hip-hop class are appropriate. If an individual wants
to build his strength, Pilates is a good example of it.
For flexibility training, Yoga is a good example
Zumba

• It is a fitness dance that

combines Latin and
various international
music. It is a combination
of slow-intensity and high-
intensity rhythm.
Benefits of Zumba
• Sometimes, resistance or strength training is
incorporated into 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.
Hip-Hop
• Hip-hop dance started around 1970s. Dance moves
such as breaking, locking and popping are popular.
Locking is a sudden pause in movement. Popping is a
sudden contraction followed by a quick release as in
popping. Hip-hop is known to have battles or
showdown of dance moves between two groups.
Pilates
• It is an exercise that focuses on the abdomen and
pelvis, as well as targeting good posture. It
requires proper technique and correct breathing.
If a person is planning to try this exercise, better
to start slowly. Flexibility and joint mobility will
be enhanced also. It can be done in 45 minutes
to more.