ASPECTS OF EXERCISE


Vocabulary

Fill the gaps with the correct word chosen from below.

increase    joints      recovery     health   immune   regular     cardiovascular


Physical exercise is the performance of some activity in order to develop or maintain physical
fitness and overall _____________. Frequent and _______________exercise is an important component
in the prevention of the diseases such as heart disease, cardiovascular disease, Type 2 diabetes
and obesity.


Exercises are generally grouped into three types depending on the overall effect they have on the
human body:

1. Flexibility exercises such as stretching improve the range of motion of muscles and

    ________________.

2. Aerobic exercises such as walking and running focus on increasing ________________ endurance.

3. Anaerobic exercises such as weightlifting or sprinting ______________muscle strength.


Physical exercise is important for physical fitness including healthy weight, building and
maintaining healthy bones, muscles and joints; and strengthening the ____________ system.

Proper nutrition is at least as important to health as exercise. When exercising it becomes even
more important to have good diet to ensure the body has the correct ratio of micro and
macronutrients to help the body with the ________________ process after exercising.



                                  EXERCISE - Giving Instructions

1) Match the beginning of each sentence with its ending:

#2 – Bridge Pose


A) The bridge pose is a great way

B) Lie on your back on a mat with bent knees

C) Ensure that your hands are straight

D) Inhale and lift your buttocks upward

E) Hold this position for a couple of seconds


1) with your hips off the mat.

2) and stretched towards your heels with your palms down.

3) to stretch your spine and open up the front of your body.

4) before returning to the starting position

5) and place the soles of your feet firmly on the floor.

2)

#1 – Cat Pose

The cat pose helps to improve flexibility in your spine while strengthening your back and arms, and
firming and toning the muscles at your back. ________________ these steps to perform the cat pose:

         ____________ on your hands and ____________ on a ________ surface, ensuring your knees
are hip-width apart and directly _________________ your hips.

         With your arms ____________ and below your shoulders, breathe in and arch your back
backwards like an angry ___________.

         Pull your stomach ____________ in and upwards while tucking your chin in ________________
your chest. Round your back and tuck in your head as you breathe ______________.

         ________________ this pose a couple of times with a flowing tempo.


2)  Study the following instructions and perform the exercises.

Vocabulary: bend, split, press, lean, grab, clasp, pull

Hamstring Stretch
Sit on a bench or on a chair with another chair across from you.  Stretch one leg out, toes up,
with the other foot on the floor.  Keep your back straight and bend forward from the hips until you
feel a gentle stretch in the back of your leg.

                                           Calf Stretch
Stand with hands on the wall for support in split stance - one leg forward and one leg back.  Press
 the back heel towards the floor and lean the body forward until you feel a gentle stretch in your
                                 calf.  Repeat on the other side.



Quad Stretch
Do this exercise standing or lying on the floor.  Holding onto a wall or chair for support, bend
one knee, bringing the foot up behind you towards your backside.  Grab onto the foot or ankle with
your hand and point the knee towards the floor to feel a stretch down the front of your thigh.
Repeat on the other side.

                                           Back Stretch
Clasp your hands together in front of you and round your back towards the floor, pressing your arms
                     away from your body to feel a stretch in your upper back.



Torso Stretch
Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower
to the right side until you feel a stretch down your left side.  Switch sides and repeat.

                                          Triceps Stretch
   Bend the left elbow behind your head and use the right hand to gently pull the left elbow in
        further until you feel a stretch in the back of your arm.  Switch sides and repeat.



Now think of your favourite stretching exercise and give instructions to your colleague. Remember
that your instruction should be clear and helpful.

You can also use the following sequencing expressions:

First, (you)...

The first thing you do is...

Then, (you)...

Next, (you)...

After that...

Lastly, (you)...

In the end...