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Safety in Physical Activity & Concepts of Exercise - Coggle Diagram
Safety in Physical Activity & Concepts of Exercise
Safety in Physical Activity
Health Appraisal
is an evaluation of an individual’s health to gather information about both his current bodily fitness as well as risk of developing various medical conditions.
Why is it important?
It is because it complements exercise program, exercise testing procedures and the liability considerations of attendant with such programs and testing procedure. With this, possible accidents can be avoided if an individual have an injury or illness before taking the course/program.
Exercise Prescription
commonly refers to the specific plan of fitness-related activities that are designed for a specific purpose.
It is based on the individual’s level of health and fitness, and his or her aims.
Due to the specific and unique needs and interests of the individual, the goal of exercise prescription should be successful integration of exercise principles and behavioral techniques that motivates the individual to adhere, thus achieving his goal.
Concepts of Exercise
physical activity
is defined as any related movements that spend power and flexibility.
exercise
is an activity requiring physical effort, carried out to sustain and improve health and fitness.
Phases of Exercise
Warm-up
this phase of exercise prepares the body for the activity of the conditioning part/workout.
How does warm-up prepares the body for conditioning?
Warming up before exercise allows the body to adjust gradually to the increased demand of the heart, muscles, one’s breathing and circulation.
Warming-up increase the body’s temperature slowly, improve flexibility and protect against injury and muscle soreness.
examples of warm-up exercises:
Jogging in place
Head rotation (left-right) and (head-up and head-down)
Shoulder rotation (clockwise/counter clockwise)
Arm circling (clockwise/counter clockwise)
Knee rotation (clockwise/counter clockwise)
Feet rotation (clockwise/counter clockwise)
Steps forward and backward
Leg lifting
Jumping jacks
Knee push-up
Conditioning
in this phase, the exercises are performed that produce fitness benefits, such as calorie burning, endurance-building, or muscle strengthening
Cooldown
this phase ends the exercise session with recovery time for the body.
Cool-down movements should allow the heart rate, blood pressure and body temperature to return slowly to normal.
examples of cool-down exercises:
Slow walking
Leg stretching
Chest stretching
Arm stretching
Breathing exercise( inhale, exhale)
Why is it important to follow the phases of exercise?
The effectiveness of an exercise program depends on how different exercises should vary according to its phases and the principles applied.
not performing the warm-up or cool-down may result to injuries or accidents as the body is not properly prepared in the beginning of the workout or given recovery time after the workout.