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Pathfit 2 Exercise

The document discusses the differences between flexibility and mobility, highlighting that flexibility is the passive ability of muscles to lengthen, while mobility involves dynamic movement and coordination. It outlines the benefits of flexibility and mobility exercises, such as injury prevention and improved physical performance, and provides insights into training variables for strength and cardiovascular exercises. Additionally, it lists various muscle groups and exercises to enhance cardiovascular endurance and overall fitness.

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Jamaica Soroño
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16 views14 pages

Pathfit 2 Exercise

The document discusses the differences between flexibility and mobility, highlighting that flexibility is the passive ability of muscles to lengthen, while mobility involves dynamic movement and coordination. It outlines the benefits of flexibility and mobility exercises, such as injury prevention and improved physical performance, and provides insights into training variables for strength and cardiovascular exercises. Additionally, it lists various muscle groups and exercises to enhance cardiovascular endurance and overall fitness.

Uploaded by

Jamaica Soroño
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FLEXIBILITY VS.

MOBILITY
MUSCULOSKELETAL MOTION IS INVOLVED IN THE PERFORMANCE OF
ALL TYPES OF PHYSICAL ACTIVITIES. USE OF OUR LIGAMENTS,
TENDONS AND JOINTS UNDERLIES EVERY SINGLE ONE OF OUR
MOVEMENTS.

FLEXIBILITY VS. MOBILITY


FLEXIBILITY IS DEFINED AS “THE ABILITY OF A MUSCLE OR MUSCLE
GROUP TO LENGTHEN PASSIVELY THROUGH A RANGE OF MOTION”. IT
IS NOT ONLY THE MUSCLES THAT STRETCH OVER A JOINT THAT ARE
IMPORTANT BUT ALSO HOW FAR THE JOINT MOVES WITHIN THE JOINT
CAPSULE.
FLEXIBILITY MOBILITY
PASSIVE DYNAMIC
Stretching is good for after a workout Enhance the ability of your nervous system
to activate muscles for movement.
Complete range of motion in a joint or group of
joints, as well as the length of muscle crossing
that area;
Incorporates the entire body moving as one
unit, enhancing coordination for precise,
controlled movement.
Does not represent one’s ability to move with
strength, coordination and balance;
Joint mobility refers to articulation and the
Static stretches to increase flexibility will only degree to which movement occurs without
passively increase the range of motion around a restriction;
specific joint.
Ability to move well with coordination and
Builds strength and coordination
throughout the range of motion of
the muscles around a specific
joint, or multiple joints- and can
be a workout in and of itself.

Effective before workout


BENEFITS OF FLEXIBILITY AND MOBILITY EXERCISES

●Fewer injuries. Once you develop  Greater


joint range of motion and
strength and flexibility in your freedom of movement
body you’ll be able to withstand  Improved circulation
more physical stress.  Decreased risk of injury
●Less pain  Reduce muscle tension and
● Improved posture and balance soreness
● A positive state of mind  Improved posture
●Greater strength  Improved movement efficiency
●Improved physical performance
BASIC STRENGHT EXERCISE AND
VARIABLE OF TRAINING
Having good cardiovascular endurance and flexibility helps to have good muscular
strength and endurance for this helps the muscles to make strong. The variables of
training are one factor to make the program successful.
We have 600 muscles, but not all will be used for resistance training. Some
muscles can work together, while others cannot.
Six MUSCLES GROUPS
a. CHEST c. BACK
 Clavicular Head  Traps
 Sternal Head  Rear Delts
 Serratus Anterior  Rotator Cuff
 Pectoralis Minor  Lats

b. SHOULDER  Spinal Erectors


 Pectoralis major d. ARMS
 Anterior deltoid  Font Delts Biceps Brachioradialis
 Lateral deltoid  Side Delts Triceps Wrist extensor
 Serratus anterior
 Rear Delts Brachialis Wrist Extensor
e. ABS
 External oblique
 Internal oblique
 Rectus abdominals
 Transverse abdominal
f. LEG
 Hips
 Quads
 Glutes
 Hamstring
 Calves
Variables of training
Volume
Volume describes the amount of exercise performed within a specific time.
Volume is defined as either;

Repetition
the training volume is based on the number of reps per set, the number of sets per
session, and the number of sessions per week. Repetitions can be put into three
roughly equal groups.
Low (1 to 5) low repetition is optimal for increasing muscles strength
with minimal benefit to muscle hypertrophy.
Moderate (6 to 12) is optimal for muscle hypertrophy. This
repetition range allows for increased tension exerted by the working
muscles.
High (15 or more) is better suited to achieving adaptation in
muscular endurance.

Set
 It is a group of consecutive repetitions
Intensity
 Training intensity should be manipulated in exercise program design
according to the desired goal and is generally determined by
repetition range.
Rest intervals
 A restintervals is the time between the end of one set and the start of
the next set or exercise in an exercise program.
Frequency
 Training frequency in exercise program design refers to the number
of training sessions completed within a specified period.
Cardiovascular Exercise
 Is necessary to maintain one’s overall health and physical fitness and
to keep one’s hearth in good condition.
 Cardiovascular endurance measure how well you can do exercise
that involve your whole body at moderate to high intensity for an
extended time .
 Itis the capacity of the cardiovascular system, particularly the heart
and lungs to take in, transport, and use oxygen for an extended
period during strenuous physical activity.
Benefits of CVE(Cardio Vascular Endurance )
 1. lowers the risk of diseases
 2. Increases maximal oxygen consumption
 3. Improves cardiovascular function
 4. Lowers blood pressure and heart rate
 5. Increases threshold of lactic acid accumulation
 6. Increases in HDL
 7. Decreases triglycerides
 8. Reduces body fat and improves weight control
 9. Improves glucose tolerance and reduces insulin resistance
 RHR (RESTING HEART RATE)
This is the number of pulse beats at rest. The best time to take is waking
up in the morning. The average RHR is 75 beats/minutes and 80
beats/minutes.
 EXERCISE HEART RATE (HER) OR TRAINING HEART
RATE (THT)
This determined the intensity of your training zone. It is taken right after
conditioning correctly within 6 seconds.
 RECOVERY RATE (RR)
 This is the number of pulse beats taken after 3-5 five minutes of resting
after a workout.
.
EXERCISES FOR CARDIOVASCULAR
●BRISK WALKING
●SLOW TO MODERATE JOG
●ROPE JUMP
●RUNNING
●SWIMMING
●DANCE AEROBIC
●WATER AEROBICS
●ZUMBA

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