What are the different types of exercise and physical activities. How can you incorporate exercise into your daily routine. What are the benefits of regular physical activity. How can you stay motivated to exercise consistently.

Understanding Aerobic Activity and Its Benefits

Aerobic activity is a fundamental component of a healthy lifestyle. But what exactly is it, and why is it so important? Aerobic exercise is any physical activity that raises your heart rate and keeps it elevated for an extended period. This increased heart rate leads to improved oxygen delivery to your heart and muscles, resulting in numerous health benefits.

The advantages of regular aerobic activity are extensive and include:

• Improved heart health
• Enhanced muscle strength and endurance
• Elevated mood and self-esteem
• Increased energy levels
• Reduced blood pressure
• Lowered cholesterol levels
• Better blood sugar control
• Decreased body fat
• Reduced anxiety and depression
• Diminished fatigue

Given these substantial benefits, incorporating aerobic activity into your daily routine is crucial for maintaining overall health and well-being.

Moderate vs. Vigorous Intensity: Choosing the Right Activity

Health experts recommend engaging in regular moderate-intensity and/or vigorous-intensity activities. But how do you distinguish between the two, and which is right for you?

Moderate-Intensity Activities

Moderate-intensity activities are those that raise your heart rate and breathing rate but still allow you to carry on a conversation. Some examples include:

• Brisk walking
• Light to moderate calisthenics
• Low-impact aerobic dancing
• Jogging on a small trampoline
• Light weightlifting
• Water aerobics
• Kayaking or canoeing
• Fishing and hunting
• Playing Frisbee
• Downhill skiing

Vigorous-Intensity Activities

Vigorous-intensity activities significantly increase your heart rate and breathing rate, making it difficult to carry on a conversation. Examples include:

• Jogging or running
• Heavy calisthenics (push-ups, sit-ups, jumping jacks)
• High-impact aerobic dancing
• Jumping rope
• Using a stair-climber or skiing machine
• Swimming laps with vigorous effort
• Competitive sports (rugby, field hockey, soccer)
• Mountain biking
• Ice skating at high speeds
• Snowshoeing and cross-country skiing

Can you boost moderate activities to a vigorous level? Absolutely! Many moderate activities can be transformed into vigorous ones by increasing the speed or intensity at which you perform them.

Incorporating Exercise into Your Daily Routine

Finding time for exercise can be challenging in our busy lives. However, with some creativity and planning, it’s possible to integrate physical activity into your daily routine. Here are some innovative ways to increase your activity levels:

At the Office

If your job involves long periods of sitting, consider these short bursts of activity:

• Use your commute for extra walking by parking farther away or getting off public transport a few stops early
• Opt for stairs instead of the elevator, even if just for a few floors
• Suggest walking meetings with colleagues
• Choose the furthest restroom or coffee machine to increase your steps
• Walk to a coworker’s desk instead of sending an email or making a phone call
• Utilize breaks for quick 15-minute walks

At Home and in the Garden

Household chores and gardening can be excellent sources of physical activity:

• Engage in vigorous floor cleaning (sweeping, vacuuming, mopping)
• Wash your car with extra effort
• Mow the lawn or rake leaves
• Dig in the garden
• Carry groceries upstairs
• Move furniture or boxes

By viewing these everyday tasks as opportunities for exercise, you can significantly increase your daily physical activity without dedicating extra time specifically for workouts.

Strategies for Maintaining Motivation and Variety in Your Fitness Routine

Maintaining motivation is crucial for long-term adherence to a fitness program. How can you keep your exercise routine fresh and exciting? Here are some effective strategies:

Vary Your Activities

Diversifying your workout routine can prevent boredom and target different muscle groups. Consider these options:

• Alternate between different activities (e.g., walking, swimming, cycling)
• Try new exercise classes or fitness trends
• Experiment with various forms of yoga or dance

Change Your Environment

A change of scenery can rejuvenate your workout experience:

• Explore new walking or biking routes
• Exercise in different rooms of your house
• Try outdoor workouts in parks or nature trails

Adjust Your Schedule

Varying the timing and duration of your workouts can help maintain interest:

• Switch between morning, noon, and evening workouts
• Experiment with longer sessions on some days and shorter, more intense workouts on others
• Break up a long session into multiple shorter ones throughout the day

Exploring Alternative Forms of Physical Activity

Sometimes, traditional forms of exercise may not appeal to everyone. Fortunately, there are numerous alternative ways to stay active and engaged. Let’s explore some unique approaches to physical activity:

Coaching and Teaching

If you’ve lost interest in a sport or activity you once enjoyed, consider taking on a coaching or teaching role. This can reignite your passion while helping others. Some options include:

• Coaching youth sports leagues
• Becoming a certified fitness instructor
• Leading cycling safety courses for children
• Organizing and guiding walking groups

Competition

For some individuals, competition can be a powerful motivator. It provides specific, measurable goals and can restore excitement to familiar activities. Consider:

• Participating in local races or sports events
• Joining a recreational sports league
• Organizing competitive events in your community

Cross-Training

Cross-training involves combining various activities to engage different muscle groups and prevent boredom. Benefits of cross-training include:

• Reduced risk of injury by avoiding overuse of specific muscle groups
• Improved overall fitness by targeting different aspects of physical health
• Enhanced motivation through variety and new challenges

Examples of cross-training combinations might include alternating between running, swimming, and cycling, or mixing strength training with yoga and cardio exercises.

The Role of Water Exercises in a Comprehensive Fitness Plan

Water-based exercises offer unique benefits and can be an excellent addition to your fitness routine. But why are water exercises so effective, and who can benefit from them?

Water exercises are particularly beneficial because:

• They provide low-impact workouts, reducing stress on joints
• Water resistance helps build strength and endurance
• The buoyancy of water supports body weight, making exercises easier for those with mobility issues
• They can help improve flexibility and balance
• The cooling effect of water can make exercising more comfortable, especially in hot weather

Some effective water exercises include:

1. Water aerobics or water calisthenics
2. Swimming laps
3. Water jogging
4. Treading water
5. Aqua cycling

Water exercises can be particularly beneficial for older adults, individuals with arthritis or joint problems, those recovering from injuries, and pregnant women. However, they can be enjoyed by people of all ages and fitness levels.

Outdoor Activities: Combining Exercise with Nature

Outdoor activities offer a unique opportunity to combine physical exercise with the benefits of being in nature. How can outdoor activities enhance your fitness routine, and what options are available?

Engaging in outdoor activities can provide several advantages:

• Exposure to natural light, which can improve mood and vitamin D levels
• Varied terrain that challenges different muscle groups
• Fresh air and changing scenery, which can make exercise more enjoyable
• Opportunities for social interaction in group activities
• Connection with nature, which can reduce stress and improve mental well-being

Some popular outdoor activities include:

1. Hiking
2. Mountain biking
3. Rock climbing
4. Kayaking or canoeing
5. Cross-country skiing or snowshoeing
6. Outdoor yoga or tai chi
7. Beach volleyball or frisbee

When engaging in outdoor activities, it’s important to consider safety factors such as weather conditions, appropriate gear, and potential hazards in the environment. Always inform someone of your plans when venturing into remote areas and carry necessary supplies like water, snacks, and a first-aid kit.

The Importance of Strength Training in a Well-Rounded Fitness Program

While aerobic activities are crucial for cardiovascular health, strength training plays an equally important role in overall fitness. But why is strength training so essential, and how can you incorporate it into your routine?

Strength training offers numerous benefits:

• Increases muscle mass and strength
• Improves bone density, reducing the risk of osteoporosis
• Boosts metabolism, aiding in weight management
• Enhances balance and coordination, reducing the risk of falls
• Improves functional fitness for daily activities
• Can help manage chronic conditions like arthritis and back pain

To incorporate strength training into your routine, consider:

1. Bodyweight exercises (push-ups, squats, lunges)
2. Resistance band workouts
3. Free weights (dumbbells, barbells)
4. Weight machines at a gym
5. Kettlebell exercises
6. Yoga or Pilates for bodyweight resistance

For beginners, it’s advisable to start with lighter weights and focus on proper form. As you progress, gradually increase the weight or resistance to continue challenging your muscles. Aim to include strength training exercises at least twice a week, targeting all major muscle groups.

Remember, it’s always wise to consult with a healthcare provider or a certified fitness professional before starting a new exercise program, especially if you have any pre-existing health conditions or injuries.

By incorporating a mix of aerobic activities, strength training, and flexibility exercises, you can create a well-rounded fitness program that enhances overall health and well-being. The key is to find activities you enjoy and to maintain consistency in your efforts. With time and dedication, you’ll likely notice improvements in your physical fitness, energy levels, and overall quality of life.

Exercise and Physical Activity Ideas

Topic Contents

• Topic Overview
• Related Information
• References
• Credits

Topic Overview

Aerobic activity raises your heart rate and keeps it up for a while. This increases the amount of oxygen delivered to your heart and muscles. Over time, this kind of activity benefits your heart, your muscles, your mood and self-esteem, and your amount of energy. It can lower your blood pressure, cholesterol, blood sugar, body fat, anxiety and depression, and fatigue.

Finding the right activity

Experts say to do regular moderate activity and/or vigorous-intensity activity.

Here are some ideas for both types of activities. You can boost many of the moderate activities in the left column to a vigorous level by doing them faster or harder. ^{footnote 1}

Adding variety to a fitness program is a good way to keep motivated.

• Vary the activity. If you are getting bored with walking, try swimming or an aerobics class.
• Vary the place. Try a new route for walking or biking or even a different room for your exercises or stretching. By having several options, you can pick one that suits your mood or schedule.
• Vary the time. Do your exercises at different times and for different amounts of time. If you become bored with your noon walk, try exercising in the early morning or after work or school. Instead of doing one 45-minute session, do three 15-minute sessions.

Activity at the office

If your job includes lots of sitting, try adding these short bursts of activity to your day:

• Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early.
• Use the stairs instead of the elevator, at least for a few floors.
• Suggest holding meetings with colleagues during a walk inside or outside the building.
• Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the washroom that’s the farthest from your office.
• If you need to speak to a co-worker, walk to that person’s office or station rather than using e-mail or the phone.
• Use your morning and afternoon breaks to take quick 15-minute walks.

Coaching and teaching

If you are bored with a sport or activity that you once enjoyed, coaching or giving instruction can renew your interest.

• Youth leagues for organized sports are often seeking good coaches.
• Take classes to become a certified fitness leader.
• If you cycle, offer to lead a group of schoolchildren on a bike ride to teach bicycle safety.
• Offer to lead a walking group.

Competition

Competition can be a good motivator because:

• It gives you a specific and measurable goal to work toward, such as walking or running a 5 km or 10 km race.
• Learning the details of a new course or event and then preparing for it can restore the excitement and challenge that’s gone from more familiar competitions.

Helping to plan or organize a competitive event instead of entering it can provide friendship and fun with others interested in the same activity.

Cross-training

Cross-training is the combination of various activities to spread the work among various muscle groups. Cross-training has some important advantages:

• It prevents boredom by providing variety. It can help you break out of a slump.
• It helps you maintain balance among your various muscle groups. For instance, runners who have developed powerful leg muscles might cross-train to strengthen the upper body, which does not get a good workout from running.
• It reduces the risk of injuries because the same muscles are not being stressed in the same way during every workout.

Some exercise machines, such as elliptical cross-trainers, can help you cross-train. Or you can use exercise machines that give variety to your program by working muscle groups that aren’t heavily used in your primary activity.

References

Citations

1. Ainsworth BE, et al. (2011). Compendium of Physical Activities Tracking Guide. Columbia, SC: Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Available online: http://prevention.sph.sc.edu/tools/compendium.htm.

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The 10 Most Controversial Topics in Exercise Science in 2023

Want to get attention and engagement on social media? Start an argument about a controversial topic in exercise science.

“Direct core work is dumb. Do squats and deadlifts and the core takes care of itself.”

“Traditional cardio is a waste of time. Just lift faster.”

“Your clients don’t need corrective exercises. Strength training itself is corrective.”

For every follower you lose, you’re likely to gain five more.

Only problem: Few things in exercise science are truly black and white. If it’s worth discussing, it’s worth going into more detail than you can fit on a bumper sticker.

That’s certainly true of the 10 controversial, polarizing, and hotly debated topics I tackle here:

1. Flexibility vs. mobility
2. Corrective exercise vs. “shut up and lift”
3. Compound vs. isolation exercises
4. Bilateral vs. unilateral lower-body training
5. Moderate reps vs. higher and lower reps
6. Full-body lifts vs. direct core work
7. Core stability vs. core flexion and/or rotation
8. Traditional cardio vs. metabolic resistance training
9. Interval training vs. steady-state cardio
10. Advanced monitoring techniques vs. the feel method

1. Flexibility vs. mobility

Our clients don’t need more passive flexibility, the movement gurus tell us. Too much of it might even increase injury risk . What we should focus on instead is mobility—active control over their range of motion.

Are the gurus right?

Kind of. Active range of motion is a physical quality worth pursuing. And too much passive flexibility can predispose that joint to injury.

But a lot of clients enjoy stretching. Combined with conscious breathing, they like how it feels at the end of a workout as they transition back into daily life. Some folks believe it speeds up recovery, too.

Verdict: Incorporate a client-specific mix of active mobility and passive flexibility training based on their personal preferences and the demands of their target activities.

You don’t have to choose between mobility and flexibility work for your clients. Use whatever combination best fits their needs and preferences.

2. Corrective exercise vs. “shut up and lift”

Speaking of movement gurus:

They’ve convinced a generation of personal trainers to use cookie-cutter assessments to identify “movement dysfunctions” and prescribe “corrective exercises” to address them.

They meant well, but as so often happens in the fitness industry, they got ahead of themselves. Not only are there no universally agreed-on standards for movement, but we also now know the way people move doesn’t actually predict injury .

What some call “dysfunctional” may simply fall into the normal range of variability in movement.

On the flip side, some trainers don’t do any sort of assessment, and advocate putting clients under the bar right away—even if it’s their first time in the weight room. This can be problematic if the trainer doesn’t help the client find their optimal exercise setups, or has them use a load they’re not prepared to handle.

Verdict: Haphazardly subjecting a client to heavy lifting can put them at risk. Use exercise-specific assessments to find your client’s best starting point for exercises like squats and deadlifts. Just don’t claim you’re identifying and correcting movement dysfunctions.

3. Compound vs. isolation exercise

Multijoint movements—squats, hinges, presses, rows, lunges—should form the foundation of your training programs. That’s not in any way controversial.

But compound movements aren’t the only choice for every muscle group.

Take the hamstrings and adductors, for instance. These are oft-injured muscles, especially in athletic populations.

While they do get worked in multijoint movements, research has shown that isolating them with Nordic hamstring curls and Copenhagen adductor raises can reduce injuries. As a bonus, clients can also get a nice pump where they aren’t used to having one.

Verdict: Prioritize compound lifts, of course. But there’s no reason to exclude single-joint exercises. Biceps curls and triceps extensions are classic examples of giving clients what they want, while the aforementioned movements for the hamstrings and adductors give some of them what they need.

4. Bilateral vs. unilateral lower-body training

Unilateral lower-body exercises offer similar strength and hypertrophy benefits as their bilateral counterparts , along with two distinct advantages:

• Lower compressive forces on the spine
• Higher stability requirement

And you’ll probably increase the overall training volume if you work one leg at a time, which could improve your client’s conditioning.

But traditional bilateral squats and deadlifts aren’t pointless, as some coaches have argued.

I can think of three reasons to use them:

• For clients who aspire to compete in powerlifting, they’re a must.
• For contact-sport athletes, training ought to prepare them for the high loads they’ll face on the field.
• Some clients just prefer them, either because they like the feeling of a heavy barbell in their hands or on their back, or because they want to measure their strength against well-known benchmarks.

Verdict: A mix of unilateral and bilateral lower body training works well for most clients. One simple, time-saving strategy is to include a bilateral knee-dominant exercise and a unilateral hip-dominant exercise in one session, then flip-flop for the next session.

For example, you might do a bilateral squat and single-leg Romanian deadlift in the first session, and in the next one do a bilateral deadlift combined with a rear-foot-elevated split squat.

Most clients will get the best results with a combination of bilateral and unilateral lower-body exercises.

5. Moderate reps vs. higher and lower reps

Classic training wisdom tells us that six to 12 reps is the optimal range for hypertrophy. Any lower and you’re primarily building strength. Any higher and you’re increasing endurance.

Those guidelines work well enough as shorthand, but they don’t tell the whole story. The latest research shows that any rep range can produce hypertrophy, as long as the volume is high enough and the sets are taken close enough to failure .

That said, the moderate rep range remains a convenient sweet spot for most clients.

Lower-rep training requires more recovery between sets, which either lengthens your training sessions or reduces the amount of work you can do in the allotted time. Meanwhile, high-rep sets taken to failure aren’t anyone’s idea of a fun way to train, and clients may object to the discomfort they induce.

Verdict: If a client’s primary goal is hypertrophy, six to 12 reps will always be the most convenient range. But if a client wants to maximize their muscular potential, some evidence suggests you should use a variety of rep ranges .

6. Full-body lifts vs. direct core work

Coaches who believe direct core work is unnecessary have a point: Full-body barbell lifts do, in fact, elicit high levels of activation in the trunk muscles .

But that doesn’t mean you shouldn’t ever train the core directly.

For untrained clients, or those returning from an injury or illness, the midsection is often a weak link. They’ll do well with a few sets of direct core work toward the end of the session. On the opposite end of the spectrum, for clients with exceptionally strong core muscles, direct work is the best way to provide a significant training stimulus.

And lots of people in between those extremes simply enjoy feeling the burn in their abs, as with other “mirror muscles.”

Verdict: To supplement full-body lifts, select a handful of exercises that work the core directly and address the client’s needs and goals.

Even your strongest clients can benefit from direct core training.

7. Core stability vs. core flexion and/or rotation

On one side, you’ll find biomechanics experts (along with internet “experts”) who argue that the purpose of the core is to prevent motion, not create it . They advocate for anti-movement core exercises like dead bugs, bird dogs, and side planks.

Yet anecdotally, we hear about elite athletes who regularly do hundreds or even thousands of crunches and not only perform well but remain free of back pain.

The truth is, high-volume lumbar flexion and rotation exercises may be a bad idea for a client who’s deconditioned or has a history of back pain. But that’s hardly unique to core training. Any exercise can be counterproductive if we prescribe too much, too soon.

For clients who enjoy them and are prepared for them, it’s perfectly safe to include a few sets of sit-ups, crunches, or Russian twists in their program. Heck, they may even provide some functional benefits along with their aesthetic value .

Verdict: Train the core statically and dynamically for clients who can tolerate it. Just be smart about it. Build volume slowly and cautiously, as you would with any other part of your training program.

8. Traditional cardio vs. metabolic resistance training

Metabolic resistance training, in theory, allows you to increase cardiovascular fitness while also building muscle. Which, understandably, makes some coaches wonder why they would ever want their clients to do traditional cardio.

If you’ve read the previous items, you can guess the number-one reason: Some clients simply enjoy walking, running, swimming, or cycling in between personal training sessions, and there’s no reason to talk them out of it.

You also need to be cautious about pushing clients into metabolic resistance training before they’re ready for it. That’s especially true of CrossFit-type workouts, where you do heavy, technical lifts for time in a fatigued state. For clients who aren’t well prepared, the risk far outweighs any potential reward .

Verdict: Metabolic resistance training, with appropriate exercise selection, can be both fun and beneficial for clients who’re ready for it.

But don’t forget that traditional cardio also offers health and conditioning benefits. If a client wants to do it, in or out of the gym, include it in their program.

Metabolic resistance training can produce fast improvements in body composition and aerobic fitness. But traditional cardio is still beneficial for health and recovery from more intense workouts.

This argument is similar to the previous one, and even predates it by a decade or two. The only difference is that we’re talking about two different ways to do more or less the same thing—increase endurance and burn fat—without resistance training thrown into the mix.

Proponents of high-intensity interval training (HIIT) are quick to boast about the superior calorie-burning efficiency of their methods, compared to steady-state cardio .

They’re right, if we’re comparing genuine HIIT to someone pedaling at a snail’s pace on a stationary bike while watching Netflix, which probably isn’t providing much of a training effect. At most, it potentially promotes recovery from intense training .

But there’s an easy fix: Encourage the client to bump up the intensity slightly.

By holding their heart rate in the neighborhood of 110 to 130 beats per minute for 20 to 30 minutes, they’ll see steady increases in cardiovascular fitness. And unlike HIIT, which offers quick increases in VO2 max, the client won’t quickly reach a plateau .

Verdict: Interval training and steady-state cardio both burn calories and increase cardiovascular fitness. Ideally, clients will do some of both, but if they prefer one over the other, encourage them to increase the intensity and/or duration in a progressive way.

And from time to time, remind them that the fat-burning effect of any type of training is highly overrated.

10. Advanced monitoring techniques vs. the feel method

Activity-tracker technology allows us to monitor every step, heartbeat, minute of sleep, and calorie consumed or expended.

But just because our clients can track fancy readiness metrics like heart-rate variability, does that mean they should? Or should we ditch the expensive gadgets and just base training decisions on how clients feel?

For elite athletes, high-tech monitoring strategies can provide a competitive edge. But for the average gymgoer, these devices may paradoxically provide too much data.

Verdict: A simple device that counts steps and measures heart rate is a happy medium for most of the general population.

Final thoughts

Never forego an entire training methodology simply because one expert, in an effort to get attention, insists on its uselessness. Avoid such polarizing stances on fitness topics. When you keep an open mind, you’ll find that the middle of the road is the most defensible position on most issues.

By exposing your clients to a full range of training stimuli, you improve their health and fitness in multiple ways—and give them more reasons to look forward to your training sessions.

References

  J. L. Nuzzo, “The case for retiring flexibility as a major component of physical fitness,” Sports Medicine, vol. 50, no. 5, pp. 853–870, 2020.

  R. Bahr, “Why screening tests to predict injury do not work, and probably never will: A critical review,” British Journal of Sports Medicine, vol. 50, pp. 776–780, 2016.

  N. Van Dyk, F. P. Behan, and R. Whiteley, “Including the Nordic hamstring exercise in injury prevention programs halves the rate of hamstring injuries: A systematic review and meta-analysis of 8,459 athletes,” British Journal of Sports Medicine, vol. 53, no. 21, pp. 1362–1370, 2019.

  J. Harøy et al., “The Adductor Strengthening Program prevents groin problems among male football players: A cluster-randomized controlled trial,” British Journal of Sports Medicine, vol. 53, no. 3, pp. 145–152, 2019.

  M. Jones, J. Ambegaonkar, B. C. Nindl, J. A. Smith, and S. A. Headley, “Effects of unilateral and bilateral lower-body heavy resistance exercise on muscle activity and testosterone responses,” Journal of Strength and Conditioning Research, vol. 26, no. 4, pp. 1094–1100, 2012.

  B. J. Schoenfeld, J. Grgic, D. Ogborn, and J. W. Krieger, “Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis,” Journal of Strength and Conditioning Research, vol. 31, no. 12. pp. 3508–3523, 2017.

  B. Schoenfeld and J. Grgic, “Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy,” Strength and Conditioning Journal, vol. 40, no. 4, pp. 107–112, 2018.

  N. Hamlyn, D. Behm, and W. Young, “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities,” Journal of Strength and Conditioning Research, vol. 21, no. 4, pp. 1108–1112, 2007.

  S. McGill, “Core training: Evidence translating to better performance and injury prevention,” Strength and Conditioning Journal, vol. 32, no. 3, pp. 33–46, 2010.

  B. Contreras, B. Schoenfeld, N. Zealand, and G. F. Services, “To crunch or not to crunch: an evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design,” Strength and Conditioning Journal, vol. 33, no. 4, pp. 8–18, 2011.

  P. T. Hak, E. Hodzovic, and B. Hickey, “The nature and prevalence of injury during CrossFit training,” Journal of Strength and Conditioning Research, Nov. 2013.

  M. Gibala and S. McGee, “Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain?,” Exercise and Sport Sciences Reviews, vol. 36, no. 2, pp. 58–63, 2008.

  R. Ortiz, A. Sinclair Elder, C. Elder, and J. Dawes, “A systematic review on the effectiveness of active recovery interventions on athletic performance of professional-, collegiate-, and competitive-level adult athletes,” Journal of Strength and Conditioning Research, vol. 33, no. 8, pp. 2275–2287, 2019.

  S. Seiler and E. Tønnessen, “Intervals, thresholds, and long slow distance: the role of intensity and duration in endurance training,” Sportscience, vol. 13, pp. 32–53, 2009.

Approximate topics of abstracts on physical culture for exempted from practical classes

1. Formation of schoolchildren’s value orientations towards physical culture and sports.

2. The role of physical culture and sports in the spiritual education of the individual.

3. Description of the main components of a healthy lifestyle.

4. Means of physical culture in increasing the functionality of the body.

5. Physiological characteristics of the state of the organism during physical exercises and sports.

6. Modern popular health-improving systems of physical exercises.

7. Methods of application of means of physical culture for directed correction of physique.

8. The method of drawing up individual programs of physical education classes with a health-improving orientation.

9. Fundamentals of mental health and psychosomatic physical training (prevention of neurosis, autogenic training, self-hypnosis, etc.)

10. Goals, objectives and means of general physical training.

11. Goals, objectives and means of sports training.

12. Self-control in the process of physical education.

13. Improvement of immunity and prevention of colds.

14. Physical culture in the prevention of cardiovascular diseases.

15. Physical culture in the prevention of the musculoskeletal system.

16. Ways to improve vision.

17. Swimming teaching methods (crawl and breaststroke methods).

18. Means and methods of education of physical qualities.

19. Ski training in the system of physical education (fundamentals of movement technique, methods of skiing, climbing and descending, equipment selection).

20. Athletics in the system of physical education (technique of walking, running, jumping, throwing).

21. Methods of teaching schoolchildren to play basketball (basketball alphabet, elements of technique, ball throws). Organization of competitions.

22. Methods of teaching schoolchildren to play volleyball (volleyball alphabet, passes, attacking blow). Organization of competitions.

23. Methods of teaching schoolchildren to play football (the alphabet of football, football technique, goalkeeper playing technique). Organization of a competition!..

24. Organization of physical culture and sports events (“Regulations”, algorithm, principles, systems of drawing, championships, sports days).

25. Organization and methods of conducting outdoor games (selection of games, requirements for the organization, tasks of the leader, etc.) .

27. Training sessions as the main form of physical exercise training.

28. Sport. Individual choice of sports or exercise systems.

29. Features of practicing a chosen sport.

30. Fundamentals of professional-applied physical training of the future specialist.

31. Basic forms and methods of work on physical culture and sports in a children’s health camp.

32. Fundamentals and organization of school tourism.

33. Organization and holding of tourist competitions, tourist rallies.

34. Characteristics of extracurricular forms of classes (gymnastics before classes, physical education minutes, dynamic changes, sports hour).

35. Extra-curricular physical exercises (organization and content of the school CPK, organization of sports holidays, health days, etc.)

36. The use of physical exercises to form a beautiful figure.

37. Prevention of occupational diseases and injuries by means of physical culture.

38. Basketball

39. Types of massage

40. Types of physical activity, their intensity

41. Influence of physical exercises on muscles

42. Volleyball

43. Hardening

44. Healthy lifestyle

45 History of the Olympic Games as an international sports movement

46. Complexes of exercises for diseases of the musculoskeletal system

47. General physical training: goals and objectives

48. Organization of physical education

49. Fundamentals of methodology and organization of independent physical exercises

50. Nutrition for athletes

51. Rules for playing football (futsal), approved by FIFA

52. Development of speed

900 02 53. Development of motor skills

54. Development of basic physical qualities of young men. Musculoskeletal system,
cardiovascular, respiratory and nervous systems

55. Development of strength and muscles

56. Development of extreme sports

57. The role of physical culture

58. High performance sports

59. Morning hygienic gymnastics

60. Physical culture and physical education

61. Physical education in the family

900 02 62. Characteristics of the main forms of recreational physical culture

Contents of the abstract

The abstract, as a rule, contains the following structural elements:

1. title page
2. table of contents
3. introduction
4. main body
5. conclusion
6. list of sources used
7. applications (if necessary)

The title page is drawn up in accordance with the requirements of the educational institution

chapters and paragraphs of its main part, indicating the page number from which the corresponding part begins, chapter, paragraph

Attention! The heading “MAIN PART” in the content of the abstract should not be.

Introduction gives a general description of the abstract: substantiation of the topic of the abstract, its relevance, significance; enumeration of the issues considered in the abstract; definition of goals and objectives of the work; review of sources and literature. The introduction should be short.

The main part sets out the content of the topic. This part is recommended to be divided into 2 – 4 questions revealing the essence of the problem. You should not increase the number of questions, as this will lead to their superficial development or a significant excess of the abstract. The presentation of each issue should be clearly limited so that it can be clearly seen where their coverage begins and where they end.

The content of the main part must exactly match the topic of the abstract and fully disclose it.

Mandatory for the abstract is the logical connection between the chapters and the consistent development of the main theme throughout the work, independent presentation of the material, reasoned conclusions. It is also obligatory to have references to the sources used in the main part of the abstract.

In the conclusion sums up and summarizes the main conclusions on the topic of the essay. The conclusion should briefly characterize the solution of all the tasks set in the introduction and the achievement of the goal of the abstract. In the conclusion, the student can also

Express your own impressions and opinions, point out those problematic issues that remain unexplained and deserve additional research.

The list of references is an integral part of the work and reflects the degree of study of the problem under consideration. The number of sources in the list is determined by the student independently, for the abstract they must be at least 5-7

The supplementary material should be included in the application, which, when included in the main part of the work, clutters up the text (tables, graphs, diagrams, instructions, document forms, etc. ). P.). When writing an abstract IMPORTANT note the following points:

The abstract does NOT copy books and articles verbatim and is NOT a synopsis.

The abstract is NOT written from one source and is NOT a report.

When quoting, the following rules must be observed: the text of the quotation is enclosed in quotation marks and is given without changes, without arbitrary reduction of the quoted fragment (omission of words, sentences or paragraphs is allowed if it does not lead to distortion of the entire fragment, and is indicated by an ellipsis, which is placed in place of the gap) and without distortion of meaning;

each citation must be accompanied by a reference to the source, the bibliographic description of which must be given in accordance with the requirements of bibliographic standards.

For clarity, the text can be accompanied by figures, tables. Photos, drawings, maps, diagrams, tables can be contained both in the text itself and as an appendix to the work. All illustrations and tables are numbered. If they are in the application, then the text must make a reference to them.

– font – Times New Roman, size 14

– line spacing – 1.5,

– page width alignment,

– indentation of the red line is the same throughout the text

– margins on the page: left – 2 cm, right – 1 cm, top – 2 cm, bottom – 2 cm

All pages of the work are numbered with Arabic numerals. The numbering should be through, from the title page to the last page of the text. On the title page, page numbering is not affixed .

Headings of sections and subsections should be printed on a separate line with a capital letter without a dot at the end, without underlining, alignment – in the center.

Attention! Each new section, paragraph starts on a new page.

Evaluation criteria

Grade “5” is given if all the requirements for writing an abstract are met: the problem is identified and its relevance is justified, a brief analysis of various points of view on the problem under consideration is made and one’s own position is logically stated, conclusions are formulated, the topic is fully disclosed, the volume is sustained , the requirements for external design are met, the correct answers to additional questions are given.

Grade “4” – the basic requirements for the abstract and its defense are met, but there are some shortcomings. In particular, there are inaccuracies in the presentation of the material; there is no logical sequence in judgments; the volume of the abstract is not maintained; there are omissions in the design; incomplete answers were given to additional questions during the defense.

Grade “3” – there are significant deviations from the requirements for referencing. In particular: the topic is covered only partially; Factual errors were made in the content of the abstract or when answering additional questions; no output during protection.

Grade “2” – the topic of the abstract is not disclosed, a significant misunderstanding of the problem is revealed.

Grade “1” – the abstract was not submitted by the student.

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5 exercises that teach you how to improvise in any situation

Life

Column

June 23

After practice, you will be able to talk as much as you like about the simplest subject and compose fascinating stories on any topic.

Galina Grigoryan

Public speaking and business presentation coach, expert in public speaking. Worked with Alfa-Bank, Sberbank, the Ministry of Economy, the Gila Petersil Speaker Bureau and ImpactHub.

You can listen to the article. If it’s more convenient for you, turn on the podcast.

The skill of improvisation will help you navigate in any situation and with any people. Especially if you’re speaking in front of an audience or need to fill an awkward pause.

These are the very moments when:

• “Vasya, say a toast, you are doing well.”
• “And Elena will tell us about this project.”
• “Vyacheslav, what do you think about this?”

And many other situations that are difficult to prepare for and when you need to quickly think of what to say. This article contains some useful exercises that will loosen your tongue.

Important: to feel the effect, implement them in your daily life, take advantage of the moment – when you are walking with a friend in the park, sitting in a cafe or waiting for something.

So let’s go!

1. The king speaks

This exercise is great for developing your ability to invent and speak as much as it takes to fill a pause.

You will need a partner. One person calls any word, while the second must begin to improvise on a given topic – to say everything that comes to mind. And so on until the first one claps his hands, stopping the second on the word and thus setting a new topic for improvisation. So you can play indefinitely. My advice is to talk for 2 minutes and then switch roles.

Some find this exercise very difficult. If a person is used to thinking in structures, classifications and schemes, then by the word “apple” he will speak something like this: “An apple is a fruit that grows, including in Russia. Apples are different: red, yellow, green. You can make charlotte, pies, compote, jam from them … Apples come in different varieties: ranetki, seasonal, gold … ”Probably, after this a person will come to a standstill – and not because he is not an expert on apples, but because he constantly listed.

Starting from classifications seems like an easy solution, but it only ends up getting you confused when you finish naming known items.

To prevent this from happening, there is a little trick: you need to improvise through associations. And spin the story: “Apples. With this word, every time I remember my beloved grandmother, to whom I went to the village in the summer. She cooked an amazing charlotte … ”With this approach, you can talk indefinitely, because through associations, remember how you picked apples in a neighbor’s garden, the compote that you cooked with your mother, and so on.

2. An hour’s story

A professional orator can be considered someone who can talk about the most ordinary subject for hours without ceasing.

Let’s take a marker as an example. What can we tell about it?

• Physical properties and characteristics (shape, color, material, etc.).
• Functions (as intended – to draw, not as intended – to use as a prop for tomatoes).
• Who will benefit from this item.
• Personal stories associated with the marker.
• The history of the marker (where it is produced, how it is produced, who invented it).
• Comparison with other similar items (with pen, pencil, marker).
• How does the marker affect the environment (how long does it take to decompose and what does it release).
• How does it affect animals (for example, if a dog licks a marker, what will happen to it?).
• Storage, shelf life, disposal.
• What famous personalities use markers and for what purposes (for example, sign their books and posters).
• Price segment and so on.

We could invent almost indefinitely. And if we remove the word “marker”, we will see that all these points can be attributed to absolutely any subject.

You might object, “I don’t know all these marker facts and can’t tell you much.” But you don’t need to know everything. It is enough that such a list will help not to get lost in the event of a pause or technical hitch during a speech. You will be able to remember the information that flew out of your head and continue your report or presentation.

This exercise will help you understand that you will always find something to say on any topic, even for one minute.

You can modify the exercise: for example, imagine that you need not only to talk about the subject, but also to sell it. Or expand one of the points (say, “Functions”) and talk on this topic for 5 or 10 minutes – as far as knowledge is enough.

3. Story Master

The following two techniques are based on storytelling and can be transferred to public speaking.

First move: “suddenly”

You will need an assistant to practice. One person proposes to another an idea for a story, such as “a little dwarf who lives in a dungeon. ” The second one starts thinking about where this dwarf could go and what to do, and composes until the partner says the word “suddenly”. Now the first participant needs to change the course of the tale and tell what could suddenly happen to the main character.

Why does it work? The word “suddenly” forces us to come up with something new, add plot twists, and so the story becomes more interesting.

This technique is great for training creativity and imagination. Having practiced in such a game, you will upgrade your storytelling skill.

Second technique: “by the way”

You take any text or start telling a well-known story from memory, for example, the tale of Little Red Riding Hood. Your task is to add the word “by the way” from time to time: “Once upon a time there was Little Red Riding Hood. By the way, she had an incredibly beautiful dress and golden curls. Once her mother – by the way, she was a middle-aged woman with a sweet smile – told Riding Hood that she should take pies to her grandmother. By the way, these pies were unusual…”

As you can see, each time we added the word “by the way”, we got a more detailed description of the character or item. “By the way” stops us and forces us to implement more details. This technique will teach you to “color” your story if you notice that the listeners are not immersed in it enough.

Tip: Of course, you don’t have to say “by the way” out loud every time. If you say the word to yourself, it will simply remind you to add a descriptive element: “Once upon a time there was Little Red Riding Hood. She had an incredibly beautiful dress and golden curls.

4. Silent film

If you want to maximize your improvisation skills, be sure to try this exercise. All you need is a YouTube video.

Start any video, turn off the sound and start making up dialogues for the characters. If you choose a video of an advanced blogger, it will be more interesting, because he probably knows how to actively interact with the audience non-verbally, using facial expressions and gestures. Then you can turn on the sound and check how accurately you recognized the emotions and guessed what the person on the screen is talking about.

Of course, this exercise also works on any movie or cartoon clip. You can train anywhere: in the park, cafe, public transport. If you notice how people in the distance are discussing something animatedly, assume that they are talking to each other.

5. Theater of one actor

Improvisation skills are best developed in the theatre. I suggest trying a simplified version of one of the most popular exercises for actors.

For him, you also need a partner. One of you comes up with a role and situation for the other to act out. To develop the story, the first participant can take on the roles of other characters or throw new situations at the opponent.

Let’s take an example.

Participant 1 sets the role and situation: “The fashion stylist is late for the train.”

Participant 2 thinks about how this character could behave in such a situation: “Oh my God, how could I even agree to this adventure? I am the chief stylist of European fashion houses and now I have to go to some village! My manager has gone crazy…”

Participant 1 can join the story, for example, as a strict manager of this same stylist: “So, Nicolas, calm down.