Physical education exercise and workouts

1. Physical Education & Health
EXERCIES AND HOME WORKOUT
Marvin B. Broñoso
PE & Health Teacher
0918 6975164

2. Learning Competencies
• Learn the different types of exercises
• Understand the benefits of exercise and
home workouts.
• Apply home workout for a healthy life
style
• Discover the benefits of home workout
in our human body

3. TYPES OF 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.

4. ENDURANCE
Endurance, or aerobic,
activities increase your
breathing and heart rate. They
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:
• Brisk walking or jogging
• Yard work (mowing, raking, digging)
• Dancing

5. STRENGTH
Strength exercises make your
muscles stronger. They may
help you stay independent and
carry out everyday activities,
such as climbing stairs and
carrying groceries. These
exercises also are called
“strength training” or
“resistance training.” Strength
exercises include:
• Lifting weights
• Using a resistance band
• Using your own body weight

6. BALANCE
Balance exercises help
prevent falls, a common
problem in older adults.
Many lower-body strength
exercises will also improve
your balance. Balance
exercises include:
• Standing on one foot
• Heel-to-toe walk
• Tai Chi

7. FLEXIBILITY
Flexibility exercises stretch your
muscles and can help your
body stay limber. Being flexible
gives you more freedom of
movement for other exercises
as well as for your everyday
activities, including driving and
getting dressed. Flexibility
exercises include:
• Shoulder and upper arm stretch
• Calf stretch
• Yoga

8. HOME WORK OUT
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.

9. You don’t need a gym to get fit!
This at-home workout plan eases you into exercising
and increases in intensityas you get stronger.

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

11. ARM EXERCISE
• Arm Raises
• Side Arm Raise
• Triceps Dips
• Arm Circles Clockwise
• Arm Circles Counter Clockwise
• Jumping Jacks
• Chest Press Pulse
• Leg Barbell Curl Right
• Leg Barbell Curl Left
• Punches
• Push – Ups
• Inchworms

12. ARM EXERCISE
• Triceps Stretch Left
• Triceps Stretch Right
• Standing Biceps Stretch Left
• Standing Biceps Stretch Right

13. CHEST EXERCISE
• Major Muscles:
– Pecs
• Major
• Minor
– Serratus Anterior
Serratus Anterior

14. CHEST EXERCISE
• Jumping Jacks
• Incline Push-Ups
• Knee Push-ups
• Push-ups
• Wide Arm Push-ups
• Box Push-ups
• Cobra Stretch
• Hindu Push-ups

15. CHEST EXERCISE
• Major Muscles:
– Pecs
• Major
• Minor
– Serratus Anterior
Serratus Anterior

16. LEG EXERCISE
• Quadriceps
• Hamstrings
• Gastrocnemius
– Calf Muscle
• Gluteus Maximus
• Abductors/Adductors

17. LEG EXERCISE
• Side Hop
• Squats
• Side-Lying Leg Lift Left
• Side-Lying Leg Lift Right
• Backward Lunge
• Wall Calf Raises

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

19. ABS EXERCISE
• Jumping Jacks
• Abdominal Crunches
• Russian Twist
• Montain Climber
• Heel Touch
• Leg Raises
• Plank
• Abdominal Crunches
• Russian Twist

20. WRAP UP
Workout can:
• Increase self esteem
• Increase muscle strength
• Improve cardiovascular System
• Help with weight / fat loss
Benefits of Exercise:
• Increase muscle strength
• Healthy cardio vascular system
• Weight / Fat loss
• Increase self confidence
• Aesthetics

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