Overview Physical Education Course for International Students. Educational book

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Physical activity is any bodily movement that requires energy expenditure. It can include activities such as walking, cycling, swimming, dancing, gardening, and playing sports. Physical activity is an essential component of a healthy lifestyle and can help individuals maintain or improve their physical fitness and overall health.

To gain health benefits, it is recommended that adults engage in at least 30 minutes of moderate-intensity physical activity on most days of the week. This can be achieved through activities such as brisk walking, jogging, cycling, swimming, or playing sports. It is also recommended that adults engage in muscle-strengthening activities, such as weight training or resistance exercises, at least two times per week.

Muscle-strengthening activities are crucial for maintaining and improving muscle strength, flexibility, and balance. A muscle-strengthening session should include a minimum of 8—10 exercises that target the major muscle groups, such as the arms, legs, back, and abdomen. The level of resistance should be such that an individual can perform 8—12 repetitions of each exercise before the muscle group becomes tired.

Engaging in regular physical activity has numerous physical and mental benefits. Physical benefits include improved cardiovascular health, increased muscle strength and endurance, improved body composition, and improved bone health. Mental benefits include reduced stress and anxiety, improved mood, and increased self-esteem.

HEALTH AND FITNESS TRENDS

Lecture 4. The modes of workouts for students

Physical fitness is not only important for physical health, but it also offers several other benefits. For instance, it can enhance social connections and provide a chance to discover new interests. It can also boost one’s mood, confidence, and self-esteem. In this context, exercise is an excellent way to promote physical fitness, health, and wellness.

Weight training is a unique form of exercise that stands out from other types of workouts. It requires the use of weights or resistance to work the muscles, and this resistance increases the muscles’ strength and endurance. Weight training can be performed with various types of equipment, such as free weights, barbells, and weight machines. Weight training is not only for athletes; it is beneficial for people of all ages and abilities.

Yoga is another form of exercise that offers both physical and mental benefits. It combines physical postures, breathing techniques, and meditation to promote relaxation and reduce stress. There are several different styles of yoga, each with a unique focus and intensity. Hatha yoga is one of the most popular styles and is perfect for those who want to reduce stress, improve flexibility and strength. However, individuals can choose any style that aligns with their needs and preferences.

Pilates is a method of exercise that focuses on low-impact movements that improve muscular strength and endurance. It is named after its founder, Joseph Pilates, who designed a series of exercises that engage the abdominals, lower back, hips, and thighs. Pilates is beneficial for improving core stability, posture, balance, flexibility, and the prevention of back pain.

In conclusion, weight training, yoga, and pilates are all great ways to achieve physical fitness and overall health. Each of these forms of exercise offers its unique benefits and can cater to various individual needs and preferences. It is crucial to choose a workout that is enjoyable and sustainable, which makes it easier to stick to and reap the maximum benefits.

Questions to discuss for lecture 4

– What are some of the benefits of getting fitter, aside from physical health?

– How is weight training different from other types of exercise?

– How can weight training contribute to overall fitness and wellness?

– What are the different types of sports equipment that can be used for weight training?

– How does yoga promote both physical and mental well-being?

– Are there different styles of yoga, and if so, what are they?

– What are the main components of hatha yoga, and how do they benefit the body and mind?

– Who developed the pilates method, and when?

– Which parts of the body are targeted in a typical pilates workout?

– What are some of the specific exercises included in a pilates routine?

Write an essay on assigned topics

1. Close benefits of workout.

2. To train or not to train. The smart chois.

3. Workouts in the core of healthy lifestyle.

Sample essay for lecture 4

In addition to physical health, getting fitter can bring a multitude of benefits to your life. For example, it can boost your mood and mental wellbeing, increase your energy levels, improve your sleep quality, enhance your self-esteem, and provide a sense of accomplishment and personal satisfaction.

Weight training differs from other types of exercise in that it focuses on building strength and muscle mass through resistance training with weights or machines. Other types of exercise, such as cardio or aerobics, focus more on increasing endurance and burning calories.

Weight training can contribute to overall fitness and wellness by improving muscle tone, increasing bone density, reducing the risk of injury, improving posture, and boosting metabolism. It can also lead to improved performance in other physical activities and daily tasks.

There are a variety of sports equipment that can be used for weight training, including barbells, dumbbells, kettlebells, weight machines, resistance bands, and bodyweight exercises.

Yoga promotes physical well-being by increasing flexibility, strength, and balance. It also has mental health benefits, such as reducing stress and anxiety, improving focus and concentration, and promoting mindfulness and relaxation.

Yes, there are many different styles of yoga. Some of the most common ones include Hatha, Vinyasa, Ashtanga, Bikram, and Kundalini. Each style has its own unique set of poses, sequences, and breathing techniques.

The main components of Hatha yoga are poses (asanas) and breathing exercises (pranayama). These components work together to improve physical health by increasing flexibility, strength, and balance, as well as mental health by reducing stress and promoting relaxation.

The pilates method was developed by Joseph Pilates in the early 20th century. He created a series of exercises that focus on developing core strength, improving flexibility, and promoting overall fitness.

A typical pilates workout targets the abdominals, lower back, hips, and thighs. It can also improve posture and balance, as well as reduce the risk of back pain.

Some of the specific exercises included in a pilates routine include the Hundred, the Roll Up, the Single Leg Circle, the Rolling Like a Ball, and the Swan. These exercises focus on developing core strength, improving flexibility, and promoting overall fitness.

Additional sample essay №2 lecture 4

Getting fitter not only helps to improve physical health, but also has many other benefits. For example, exercising regularly can boost confidence, reduce stress and anxiety, improve mental health, increase energy levels and productivity, and enhance quality of life.

Weight training is a form of exercise that focuses on building strength and endurance by lifting weights. Unlike other types of exercise that primarily target cardiovascular fitness, weight training specifically challenges the muscles and can help to increase muscle mass, bone density, and metabolic rate. Additionally, weight training can help to prevent age-related muscle loss, reduce the risk of injury, and improve overall physical performance.

There are various types of sports equipment that can be used for weight training, including barbells, dumbbells, weight machines, resistance bands, and kettlebells. Each type of equipment provides a different type of resistance and can target different muscle groups.

Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation to promote overall well-being. There are many different styles of yoga, each with its own emphasis and benefits. Some of the most popular styles include hatha, vinyasa, ashtanga, bikram, and yin yoga.

Hatha yoga is one of the most widely practiced styles of yoga, and focuses on breathing, physical postures, and meditation to promote balance and relaxation. The core components of hatha yoga include holding poses, breathing exercises, and relaxation techniques. These components can help to improve flexibility, balance, and strength, as well as reduce stress and anxiety.

Pilates is a method of exercise that was developed by Joseph Pilates in the early 1900s. It focuses on low-impact movements that target the core muscles, including the abdominals, lower back, hips, and thighs. A typical pilates workout includes a series of repetitive exercises that aim to improve flexibility, core stability, balance, and posture. Some of the exercises included in a pilates routine include the hundred, the plank, the roll-up, and the single leg stretch.

STRESS MANAGEMENT

Lecture 5. Does it possible to live with no stress at all?

Stress is a common experience in today’s fast-paced and demanding world. It can be caused by a range of factors, including physical, chemical, and emotional sources. Physical and chemical factors that contribute to stress can include things like injuries, infections, and toxins, while emotional factors can be more varied and include factors like financial stress, job-related stress, and interpersonal conflicts. Although the term “stress” is often associated with psychological stress, the scientific definition encompasses any force that disrupts the stability and balance of bodily functions.