Walking as an
Exercise
Walking is generally considered as a
moderate physical activity but it is
effective in promoting metabolic
fitness and overall health.
Warm-up exercises are important in
performing physical activities. They
elevate the body’s temperature to
prepare the muscles for any
succeeding strenuous activity.
Cool-down exercises, are important.
They gradually lower blood pressure
and muscle stress due to strenuous
strength and endurance training.
Benefits of Walking :
It reduces stress
It helps to lose weight
It lower blood pressure
It builds muscle strength
In choosing shoes during walking
exercise, you should consider the
following:
✓ low heels
✓ flexible sole
✓ lightweight and breathable fabric
✓ great fit
Brisk Walking
is defined as walking
continuously at a fast speed. It is
one of the easiest and most
effective cardio workouts.
Shin pains
it refers to leg pain and swelling
Running as an Exercise
Running are cardio
exercises that are very
simple to [Link] is a
great way to get fit and
feel better.
Types of Run
1. Recovery Run
A slow run that helps you recover
from a fast pace run. A longer run
that is done to build muscle.
2. Base Run
Short run at a normal pace
not too long or too short.
3. Long Run
Long slow run that’s
anything from 1 – 2 hours.
4. Progression run
Start slow then go to your
race pace and then end slow
again
5. Fartlek
It could be a mix of jogging
and sprinting, but for
beginners, it could be
walking with jogging.
6. Hill Repeats
Repeat short segments of
hard uphill running.
Increases your aerobic
power.
7. Tempo Run
Easy start and then time
trial lactate threshold, then a
cool down.
8. Sprints
To run shorter distances at a
faster than normal pace with
multiple repeats during the
workout.
9. Interval
A mixture of low-moderate
and high-intensity run.
Lifestyle
is the way which an individual
lives. It includes the typical
patterns of the individual’s
usual activities at home, school,
work or community.
FITT PRINCIPLE
principle that will help you
create a workout plan
Frequency is how often you
exercise.
Intensity is how hard it is.
Time is how long you exercise.
Type is what kind of exercise you
choose
Common Injuries
during Walking and
Running Exercises
Sprains
Injuries to
ligaments, the
tissues that
connect bones
to one another.
Muscle strains
Injuries to
muscles or
tendons, the
tissues that
connect muscles
to bones.
Tendinitis
Inflammation of a
tendon, often due
to overuse.
Rotator cuff tears
Rips in the group
of muscles and
their tendons that
hold the arm in
the shoulder
socket.
ACL and meniscus
tears of the knee
A rip in one of the
ligaments that helps
stabilize the knee or
cartilage that
cushions the knee
joint.
Dance
Dance is another good form
of recreational activities.
It is a physical activity that
provides health and fitness
benefits when you do it
regularly.
Types of Dances
A. Zumba Dance
B. Hip-Hop Dance
C. Street Dance
D. Cheerleading (cheerdance)
E. Contemporary Dance
A. Zumba Dance
Zumba was founded in October 1998 by
Alberto “Beto” Perez,.
Originally it was named as “Rhumba”
but the people in the US had a hard
time pronouncing it, so it became
“Zumba”.
B. Hip-Hop Dance
It has its origins in Bronx and New
York City, during the 1970’s, mostly
among African Americans and some
influence of Latin Americans.
B. Hip-Hop Dance
Hip-hop cultures is influenced by the following:
Graffiti Art
Disc jockeys
Rappers
The following are various moves of Hip-hop.
Popping
Locking
Krumping
C. Street Dance
Street dance refers to dance
styles that have evolved
outside of dance studios. It is
performed in streets, dance
parties, parks, school yards, or
any available space.
D. Cheerleading (cheerdance)
Cheerdance is coined from the
words, cheer and dance. To cheer is
to shout out words or phrases that
may help motivate and boost the
morale of a playing team and
perform during a game.
E. Contemporary Dance
Contemporary dance is a style of
expressive dance that combines
elements of several dance genres
including modern, jazz, lyrical and
classical ballet.
Contemporary dance was derived from
Ballet.
Contemporary dance
pioneers include
Isadora Duncan
Martha Graham
Mere Cunningham
