Physical Activity Program

N°32

1°BAC C FRANCO ULLMANN

Physical Activity Program

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GLOSSARY

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1) Risks, Benefits and Inadvisable Exercises 2)FIIT-PV: Physical Activity Programs for Different Physical Abilities 3)Body Care

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Risks, Benefits and Inadvisable Exercises

Exercises Not Recommended for Beginners or Those with Specific Issues

Benefits of Good Posture and Ergonomics

Risks of Poor Posture and Ergonomics

Benefits of Physical Exercise

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Benefits of Good Posture and Ergonomics

• Pain and Discomfort Reduction: Maintaining good posture while sitting and standing reduces pressure on muscles and joints, helping prevent pain in the back, neck, and shoulders
• Improved Blood Circulation: Good posture avoids blocking circulation, improving blood flow throughout the body.
• Increased Energy and Productivity: Good ergonomics and posture facilitate breathing and oxygen flow, helping reduce fatigue and improve performance at work.
• Injury Prevention: Proper posture and ergonomic equipment help prevent repetitive strain injuries, like carpal tunnel syndrome.
• Better Digestion and Breathing: Sitting and standing with good posture allows internal organs to work without restriction.

Risks of Poor Posture and Ergonomics

• Chronic Pain and Problems: Poor posture increases the risk of chronic neck, back, and head pain.
• Repetitive Strain Injuries: Lack of adequate ergonomics can lead to wrist, elbow, and shoulder injuries.
• Fatigue and Loss of Productivity: Poor posture can cause muscle strain and fatigue, reducing energy and concentration.
• Respiratory and Digestive Issues: Slouching or hunching can affect lung capacity and digestion.

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Benefits of Physical Exercise

• Improved Cardiovascular Health: Reduces the risk of heart disease by controlling blood pressure and improving circulation.
• Muscle and Bone Strengthening: Physical activity strengthens muscles and bones, reducing the risk of osteoporosis.
• Height Control and Metabolism Regulation: Helps maintain a healthy weight and regulates metabolism, preventing obesity.
• Stress Reduction and Mood Improvement: Exercise releases endorphins, acting as natural antidepressants.
• Increased Energy and Endurance: Improves physical stamina and reduces fatigue, enhancing the ability to perform daily activities.

Exercises Not Recommended for Beginners or Those with Specific Issues

• Deep Squats with Weights: May put too much pressure on the knees and lower back, especially without supervision.
• Traditional Crunches or Sit-Ups: Can worsen back pain for those with lower back issues.
• Heavy Barbell Bench Press: Without proper form and progression, this can damage the shoulders and lower back.
• High-Impact Plyometric Exercises: Like jumps or explosive movements, these aren’t recommended for people with joint issues or excess weight.

Recommended Exercises to Improve Posture

• Planks: Strengthen the core without stressing the lower back.
• Low Rows with Resistance Bands: Strengthen the back and help improve posture.
• Hip and Hamstring Stretches: Increase flexibility and relieve lower back tension.
• Glute Bridges: Strengthen glutes and core, stabilizing the lower back.

FIIT-PV

Types of Physical Capacities

Adapting FIIT-PV to Different Physical Abilities

Introduction to FIIT-PV

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Introduction to FIIT-PV

• FIIT-PV stands for Frequency, Intensity, Time, and Type of Physical Activity. It is a framework used to create personalized exercise programs that adapt to different physical capacities, ensuring safe and effective training for all individuals.

Types of Physical Capacities

Cardiovascular Endurance: The ability of the heart and lungs to deliver oxygen to muscles during prolonged physical activity.

Flexibility: The range of motion in joints and muscles.

Muscular Strength: The maximum force that a muscle or group of muscles can exert.

Muscular Endurance: The ability of a muscle or group of muscles to sustain repeated contractions over a period of time.

Adapting FIIT-PV to Different Physical Abilities

Beginner

Intermediate

Advanced

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Beginner (Low Fitness Level)

• Frequency: 3-4 days per week
• Intensity: Low to moderate (e.g., walking, light cycling)
• Time: 20-30 minutes per session
• Type: Low-impact activities (walking, swimming, cycling)

Goal: Improve general fitness, build endurance, and establish a consistent routine.

Intermediate (Moderate Fitness Level)

• Frequency: 4-5 days per week
• Intensity: Moderate to high (e.g., brisk walking, jogging, bodyweight exercises)
• Time: 30-45 minutes per session
• Type: Aerobic activities (running, strength training, HIIT)

Goal: Increase endurance, strength, and flexibility while improving overall health.

Advanced (High Fitness Level)

• Frequency: 5-6 days per week
• Intensity: High to very high (e.g., sprints, heavy lifting, advanced HIIT)
• Time: 45-60 minutes per session
• Type: Strength training, circuit training, interval training

Goal: Enhance strength, power, and cardiovascular performance at a competitive level.

Body Care

Care of your body is essential to ensure long-term health, prevent injuries, and improve performance during exercise. Here are some key aspects of body care in the context of physical.

• Warm-Up and Cool Down

• Hydration

• Nutrition

• Rest and Recovery

• Stretching and Flexibility

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• Posture and Body Alignment

• Listen to Your Body

• Injury Prevention

• Mental Care

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Warm-Up and Cool Down

• Warm-Up: Preparing the body for exercise is crucial. A proper warm-up increases blood flow to muscles, reduces the risk of injury, and improves flexibility. Typically, a 5-10 minute light aerobic activity (e.g., jogging or dynamic stretching) followed by dynamic stretches should be done before intense exercise.

• Cool Down: After exercise, cooling down helps lower heart rate and relax muscles. Static stretches (holding stretches for 20-30 seconds) help improve flexibility and reduce muscle soreness.

Hydration

Staying hydrated before, during, and after exercise is essential to maintaining optimal performance. Dehydration can lead to fatigue, muscle cramps, and a decrease in overall strength. Drink water regularly, and consider electrolyte drinks if you’re doing prolonged or intense exercise.

Nutrition

• Pre-Exercise: Eating a light meal or snack 30-60 minutes before exercise provides the energy needed for optimal performance. Choose carbohydrates with a moderate amount of protein and a small amount of healthy fats (e.g., a banana with peanut butter).
• Post-Exercise: Refueling after exercise is critical for muscle recovery. A combination of protein (to repair muscles) and carbohydrates (to replenish glycogen stores) should be consumed within 30-60 minutes after exercise (e.g., chicken with rice, or a protein shake).

Rest and Recovery

Your body needs time to recover and repair itself after intense physical activity. Proper rest is as important as exercise for building strength and endurance.

• Sleep: Aim for 7-9 hours of sleep each night to allow muscles to recover and to ensure overall well-being.
• Active Recovery: Incorporating light exercises (like walking or stretching) during recovery days can help maintain mobility and reduce muscle soreness.

Stretching and Flexibility

Regular stretching can help maintain flexibility, reduce muscle tightness, and prevent injuries. Focus on all major muscle groups, especially the ones worked during your exercise sessions. Incorporate flexibility exercises into your cool-down routine to keep muscles supple.

Posture and Body Alignment

Maintaining proper posture during exercise ensures that you’re using the correct muscles, preventing strain and injury. For example, when lifting weights, keeping your spine in a neutral position reduces stress on your back. Be mindful of your posture during all activities, from running to lifting.

Listen to Your Body

Pay attention to any signs of discomfort or pain during exercise. Pushing through pain can lead to injury. If you experience any acute pain, stop the activity and assess the situation. Rest, ice, or seek medical advice if needed.

Injury Prevention

• Proper Technique: Ensure that you’re using the correct technique for each exercise. This minimizes the risk of injury and maximizes the benefits of the movement.
• Footwear and Gear: Wearing the right shoes and equipment (such as a supportive sports bra or knee brace) can prevent injuries, especially during high-impact activities.
• Progressive Overload: Gradually increase the intensity and duration of your workouts to prevent overtraining and injury.

Mental Care

Exercise isn’t just about physical health. Mental well-being is just as important. Stress management techniques like deep breathing, meditation, or mindfulness can help maintain a positive mindset and enhance overall performance..

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