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    Physical Education & Health: Exercies and Homeworkout

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    Måřïä Ļà Ğŕëàtha
    The document discusses different types of exercises including endurance, strength, balance and flexibility exercises and provides examples of exercises for each type. It then describes a home workout plan that can be done without equipment, listing specific arm, chest, leg and ab exercises. Finally, it covers the benefits of exercise and lists additional resources for workouts.

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    Physical Education & Health: Exercies and Homeworkout

    Uploaded by

    Måřïä Ļà Ğŕëàtha
    44 views21 pages
    The document discusses different types of exercises including endurance, strength, balance and flexibility exercises and provides examples of exercises for each type. It then describes a home workout plan that can be done without equipment, listing specific arm, chest, leg and ab exercises. Finally, it covers the benefits of exercise and lists additional resources for workouts.

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    The document discusses different types of exercises including endurance, strength, balance and flexibility exercises and provides examples of exercises for each type. It then describes a home workout plan that can be done without equipment, listing specific arm, chest, leg and ab exercises. Finally, it covers the benefits of exercise and lists additional resources for workouts.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    44 views21 pages

    Physical Education & Health: Exercies and Homeworkout

    Uploaded by

    Måřïä Ļà Ğŕëàtha
    The document discusses different types of exercises including endurance, strength, balance and flexibility exercises and provides examples of exercises for each type. It then describes a home workout plan that can be done without equipment, listing specific arm, chest, leg and ab exercises. Finally, it covers the benefits of exercise and lists additional resources for workouts.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 21

    Physical Education & Health

    EXERCIES AND HOMEWORKOUT

    Marvin B.Broñoso
    PE& Health Teacher
    0918 6975164
    Learning Competencies
    • Learn the different types of exercises
    • Understand the benefits ofexercise and
    home workouts.
    • Apply home workout for a healthy life
    style
    • Discover the benefits of home workout
    in our humanbody
    TYPESOF EXERCISE
    • Exercise and physical activity fall into four basic
    categories—endurance, strength, balance, and
    flexibility. Most people tend to focus on one activity
    or type of exercise and think they’re doing enough.
    Each type is different, though. Doing them all will
    give you more benefits. Mixing it up also helps to
    reduce boredom and cut your risk of injury.
    ENDURANCE
    Endurance, or aerobic, • Brisk walking or jogging
    activities increase your • Yard work (mowing, raking, digging)
    breathing and heart rate. They • Dancing
    keep your heart, lungs, and
    circulatory system healthy and
    improve your overall fitness.
    Building your endurance makes
    it easier to carry out many of
    your everyday activities.
    Endurance exercises include:
    STRENGTH
    Strength exercises make your • Lifting weights
    muscles stronger. They may • Using a resistance band
    help you stay independent and • Using your own body weight
    carry out everyday activities,
    such as climbing stairs and
    carrying groceries. These
    exercises also are called
    “strength training” or
    “resistance training.” Strength
    exercises include:
    BALANCE
    Balance exercises help • Standing on one foot
    • Heel-to-toe walk
    prevent falls, a common
    • Tai Chi
    problem in older adults.
    Many lower-body strength
    exercises will also improve
    your balance. Balance
    exercises include:
    FLEXIBILITY
    Flexibility exercises stretch your • Shoulder and upper arm stretch
    muscles and can help your • Calf stretch
    body stay limber. Being flexible • Yoga
    gives you more freedom of
    movement for other exercises
    as well as for your everyday
    activities, including driving and
    getting dressed. Flexibility
    exercises include:
    HOME WORKOUT

    Sometimes you want to get all the mental and physical health
    benefits of exercise without leaving the house. Who can blame
    you? If it requires putting on shoes and venturing into the world
    (especially when it's freezing out there), you can count us out.
    That's why at-home workouts are a ~magical~ thing.
    You don’t need a gym to getfit!
    This at-home workout plan eases you into exercising
    and increases in intensity as you getstronger.
    ARM EXERCISE

    • Arm Anatomy:
    – Biceps
    • Long Head
    • Short Head
    – Triceps
    • Long Head
    • Short Head
    – Forearm
    ARM EXERCISE

    • Arm Raises • Chest Press Pulse


    • Side Arm Raise • Leg Barbell Curl Right
    • Triceps Dips • Leg Barbell Curl Left
    • Arm Circles Clockwise • Punches
    • Arm Circles Counter Clockwise• Push – Ups
    • Jumping Jacks • Inchworms
    ARM EXERCISE

    • Triceps Stretch Left


    • Triceps Stretch Right
    • Standing Biceps StretchLeft
    • Standing Biceps StretchRight
    CHEST EXERCISE

    • Major Muscles:
    – Pecs
    • Major
    • Minor
    – SerratusAnterior

    Serratus Anterior
    CHEST EXERCISE

    • Jumping Jacks • Cobra Stretch


    • Incline Push-Ups • Hindu Push-ups
    • Knee Push-ups
    • Push-ups
    • Wide Arm Push-ups
    • Box Push-ups
    CHEST EXERCISE

    • Major Muscles:
    – Pecs
    • Major
    • Minor
    – SerratusAnterior

    Serratus Anterior
    LEG EXERCISE

    • Quadriceps
    • Hamstrings
    • Gastrocnemius
    – CalfMuscle
    • Gluteus Maximus
    • Abductors/Adductors
    LEG EXERCISE

    • Side Hop
    • Squats
    • Side-Lying Leg Lift Left
    • Side-Lying Leg Lift Right
    • Backward Lunge
    • Wall CalfRaises
    ABS EXERCISE

    • Pectoralis major
    • Rectus abdominis
    • Transversus abdominis
    • Internal Oblique
    • External Oblique
    • Aponeurosis
    ABS EXERCISE

    • Jumping Jacks • Plank


    • Abdominal Crunches • Abdominal Crunches
    • Russian Twist • Russian Twist
    • Montain Climber
    • Heel Touch
    • Leg Raises
    WRAP UP

    Benefits of Exercise: Workout can:


    • Increase muscle strength • Increase self esteem
    • Healthy cardio vascular system • Increase muscle strength
    • Weight / Fatloss • Improve cardiovascular System
    • Increase self confidence • Help with weight / fat loss
    • Aesthetics
    RESOURCES

    • http://www.Fppt.com
    • https://www.fitnessmagazine.com/workout
    • https://go4life.nia.nih.gov
    • https://www.spotebi.com/exercise-guide

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