Methods of exercise for an active, healthy lifestyle Many and varied Many and varied Different sports and leisure activities Different sports and leisure activities Training programmes Training programmes General fitness routines General fitness routines

Methods identified in the OCR specification Circuit training Circuit training Aerobics (inc body pump, spin and dance exercise) Aerobics (inc body pump, spin and dance exercise) Aqua aerobics Aqua aerobics Yoga Yoga Continuous training Continuous training pilates pilates

Circuit training

Circuit of different exercises (eg press ups, sit ups, squat thrusts, star jumps) Circuit of different exercises (eg press ups, sit ups, squat thrusts, star jumps) Circuits can incorporate skills Circuits can incorporate skills Work different muscle groups (alternate major muscle groups) Work different muscle groups (alternate major muscle groups) Resistance usually own body weight Resistance usually own body weight Complete repetitions, repeat 2/3 circuits Complete repetitions, repeat 2/3 circuits Vary duration, intensity, rest Vary duration, intensity, rest Good for motivation, versatile, easy to build in progression, can be indoors Good for motivation, versatile, easy to build in progression, can be indoors

Aerobics (including body pump, spin and dance exercise) Cardiovascular exercise involving sustained, rhythmic activity using large muscle groups Cardiovascular exercise involving sustained, rhythmic activity using large muscle groups

Benefits for health and general well being to be gained from regular CV exercise Increased energy levels Increased energy levels Reduced stress and improved mental health (due to release of endorphins in brain) Reduced stress and improved mental health (due to release of endorphins in brain) Increased heart and lung efficiency Increased heart and lung efficiency Reduced blood pressure, resting heart rate and risk of stroke or heart attack Reduced blood pressure, resting heart rate and risk of stroke or heart attack

Not just group classes – also individual gym equipment Treadmills Treadmills Cross trainers Cross trainers Exercise bikes Exercise bikes Rowing machines Rowing machines etc etc

Or simply continuous training such as swimming, jogging, cycling!

Cardiovascular fitness formula times a week times a week 30 – 60 mins (inc warm up/cool down) 30 – 60 mins (inc warm up/cool down) Steady state Steady state 60 – 75% of MHR (out of breath but still capable of speaking) 60 – 75% of MHR (out of breath but still capable of speaking) If unfit reduce time and intensity and build up gradually If unfit reduce time and intensity and build up gradually

Aqua aerobics Aerobic exercise in water Aerobic exercise in water Water provides support (90% of body weight supported) and greatly reduces risk of bone, muscle and joint injury Water provides support (90% of body weight supported) and greatly reduces risk of bone, muscle and joint injury Great stress reliever – element of massage Great stress reliever – element of massage

yoga Developed by ancient wise men of india dating back 5,000 yrs Developed by ancient wise men of india dating back 5,000 yrs System of personal development involving body, mind and spirit System of personal development involving body, mind and spirit Integrated approach of mind and body control aims to achieve physical health, happiness, mental peace and tranquility Integrated approach of mind and body control aims to achieve physical health, happiness, mental peace and tranquility

Different yoga paths Bhakti yoga (path of devotion) Bhakti yoga (path of devotion) Karma yoga (path of selfless action) Karma yoga (path of selfless action) Jnana yoga (path of transcendental knowledge) Jnana yoga (path of transcendental knowledge) Ashtanga yoga (path of patanjali, 8 step path) Ashtanga yoga (path of patanjali, 8 step path)

Hatha yoga Most common in western world Most common in western world Single step in 8 step path of ashtanga yoga Single step in 8 step path of ashtanga yoga Combination of asanas (physical exercises and postures), pranayama (breathing techniques) and meditation Combination of asanas (physical exercises and postures), pranayama (breathing techniques) and meditation Said to provide a balanced and wholesome approach to achieving perfect physical and mental health, happiness and tranquility Said to provide a balanced and wholesome approach to achieving perfect physical and mental health, happiness and tranquility

yoga Can be practised by anyone at any age Can be practised by anyone at any age Develops flexibility and muscular endurance, techniques to relieve stress and bring body and mind into harmony Develops flexibility and muscular endurance, techniques to relieve stress and bring body and mind into harmony Attend classes, watch videos, read books, but technique is all important Attend classes, watch videos, read books, but technique is all important

pilates Exercise method to improve physical and mental health Exercise method to improve physical and mental health Focuses on building body’s core strength and posture through a series of low repetition, low impact stretching and conditioning exercises Focuses on building body’s core strength and posture through a series of low repetition, low impact stretching and conditioning exercises Develop core muscles without adding bulk Develop core muscles without adding bulk Improved flexibility, agility and muscle tone Improved flexibility, agility and muscle tone

Pilates is based on 8 principles Relaxation Relaxation Alignment Alignment Control Control Precision Precision Routine Routine Breathing Breathing Centring Centring Flowing movement Flowing movement

Core stability training Exercise trunk (abdominal and lower back) muscles whilst controlling lumbar spine position Exercise trunk (abdominal and lower back) muscles whilst controlling lumbar spine position Should be a part of all training programmes as core muscles are involved in a major way in all sports Should be a part of all training programmes as core muscles are involved in a major way in all sports

Plank Side plank