Physical activity M o d u l e 1
I n t r o d u c t i o n
S o m e t h e o r y b e f o r e p r a c t i c e I m p r o v i n g d i g i t a l s k i l l s L e t ' s m o v e ! ( p r a c t i c a l p a r t )
D i s s c u s s i o n a n d s e l fa s s e s m e n t V i d e o c r e a t i o n
Contents
1
2
.
. 3 . 4 . 5 . 6 .
IntroductionW o r l H e a l t h O r g a n i s a t i o n ( W H O ) d e f i n e s p h y s i c a l a c t i v i t y " a s a n y b o d i l y m o v e m e n t p r o d u c e d b y s k e l e t a l m u s c l e s t h a t r e q u i r e s e n e r g y e x p e n d i t u r e . "
P h y s i c a l a c t i v i t y r e f e r s t o a l l m o v e m e n t i n c l u d i n g d u r i n g l e i s u r e t i m e , f o r t r a n s p o r t t o g e t t o a n d f r o m p l a c e s , o r a s p a r t o f a p e r s o n ’ s w o r k . Information taken from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
P o p u l a r w a y s t o b e a c t i v e i n c l u d e :
w a l k i n g , c y c l i n g , w h e e l i n g , s p o r t s , a c t i v e r e c r e a t i o n a n d p l a y .
Information taken
https://www.who.int/news-room/fact-sheets/detail/physical-activity
from:
Some facts
Physicalactivity:
H a s s i g n i f i c a n t h e a l t h b e n e f i t s f o r h e a r t s , b o d i e s a n d m i n d s
C o n t r i b u t e s t o p r e v e n t i n g a n d m a n a g i n g n o n c o m m u n i c a b l e d i s e a s e s s u c h a s c a r d i o v a s c u l a r d i s e a s e s , c a n c e r a n d d i a b e t e s Information taken from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
Ensures healthy growth and development in young people
People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active
R e d u c e s s y m p t o m s o f d e p r e s s i o n a n d a n x i e t y E n h a n c e s t h i n k i n g , l e a r n i n g , a n d j u d g m e n t s k i l l s I m p r o v e s o v e r a l l w e l l - b e i n g
G l o b a l l y , 1 i n 4 a d u l t s d o n o t m e e t t h e g l o b a l r e c o m m e n d e d l e v e l s o f p h y s i c a l a c t i v i t y M o r e t h a n 8 0 % o f t h e w o r l d ' s a d o l e s c e n t p o p u l a t i o n i s i n s u f f i c i e n t l y p h y s i c a l l y a c t i v e
Howmuchof physicalactivity is recommended?
Information taken from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
WHAT COUNTS AS MODERATE AEROBIC ACTIVITY?
E x a m p l e s o f m o d e r a t e i n t e n s i t y a c t i v i t i e s i n c l u d e :
b r i s k w a l k i n g w a t e r a e r o b i c s r i d i n g a b i k e d a n c i n g d o u b l e s t e n n i s p u s h i n g a l a w n m o w e r h i k i n g r o l l e r b l a d i n g
Information taken from: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
Whatcountsas vigorous activity?
Examples of vigorous activities include:
running swimming riding a bike fast or on hills walking up the stairs sports, like football, rugby, netball and hockey skipping aerobics
gymnastics martial arts
Information taken from: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
Whatcountsas veryvigorous activity?
Information taken from: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
heavy
lifting
weights circuit training sprinting up hills interval running running up stairs spinning classes Examples of very vigorous activities include:
What activities strengthen muscles?
E x a m p l e s o f m u s c l es t r e n g t h e n i n g a c t i v i t i e s i n c l u d e :
c a r r y i n g h e a v y s h o p p i n g b a g s y o g a p i l a t e s t a i c h i l i f t i n g w e i g h t s w o r k i n g w i t h r e s i s t a n c e b a n d s
Information taken from: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
d o i n g e x e r c i s e s t h a t u s e y o u r o w n b o d y w e i g h t , s u c h a s p u s h - u p s a n d s i t - u p s h e a v y g a r d e n i n g , s u c h a s d i g g i n g a n d s h o v e l l i n g w h e e l i n g a w h e e l c h a i r
Information taken from: https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/
Benefits of physical activity and sedentary behavior
Information taken from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
In adults and older adults, higher levels of physical activity improves
r i s k o f a l l - c a u s e m o r t a l i t y i n c i d e n t h y p e r t e n s i o n i n c i d e n t s i t e - s p e c i f i c c a n c e r s ( b l a d d e r , b r e a s t , c o l o n , e n d o m e t r i a l , o e s o p h a g e a l a d e n o c a r c i n o m a , g a s t r i c a n d r e n a l c a n c e r s )
taken from: https://www.who.int/news-room/fact-sheets/detail/physical-activity
Information
prevents of falls mental health (reduced symptoms of anxiety and depression) cognitive health sleep
measures of adiposity may also improve
THINGSYOUSHOULDNEVERDOBEFORE WORKINGOUT
DON’T EAT A LOT RIGHT BEFORE WORKING OUT
you can take a healthy snack hour before workout, but don't eat too much - it will make you feel heavy, and your body will use energy for digestion instead of workout.
DON’T START EXERCISING WITHOUT A GOAL think about what you want to achieve, use a training plan to avoid any unexpected exercises.
DON’T
ALCOHOLIC
DRINK
BEVERAGES Even small amount of alcohol can affect your coordination and contrentration - so you woun't be able to do your exercises correctly.
DON’T DRINK TOO MUCH WATER Too much water will fill up your stomach, drink small amounts during workout.
Overtraining
listen to yur body - take some time to rest and let your body recover.
Alllways
Using improper form. Try to learn how to do the exercises correct - ask for a help from professional trainer
No warming up or cooling down
Warm up your muscles to avoid injuries. Cool down - it helps for body
to recover
The same workout all the time Include different types of exercise - to make sure that all your muscles are working.
Skipping strength training
your
so this
your
Strength training is good for preserving muscle tone, fires up
metabolism -
type of training should be ir
routine
No stretching out
Stretches enhance muscle elasticity, also improve circulation - hold a static stretch for at least 30 seconds.
recover Take your time during training. Take a liter of water and post-exercise meal 1-2 hours after training.
No time to rest and
Takeyourtime,prepareyourselfanddoyour workoutasgoodasyoucan.
How to use How to use facebook and facebook and instagram for instagram for ccontent ontent ccreation? reation?
DO YOU KNOW what DO YOU KNOW what is facebook and is facebook and iinsagram? nsagram?
Facebook is free social network that allows users to share information, photos and communicate with people.
Instagram is free social network app that allows users to share photos and videos with their followers.
If you want to add content to If you want to add content to Facebook and Instagram, you Facebook and Instagram, you need to know how it works. need to know how it works.
In the following sections you will In the following sections you will find steps how to create find steps how to create Facebook and Instagram posts Facebook and Instagram posts and stories. and stories.
Steps how to Steps how to create facebook create facebook ppost ost
Go to your Facebook Go to your Facebook app and press "what's app and press "what's on your mind?" on your mind?" 11. .
2. Choose photo or video 2. Choose photo or video that you want to add. that you want to add.
3. Write a text. 3. Write a text.
4. You can choose who can 4. You can choose who can see your post. Then, press see your post. Then, press ""done". done".
5. When everything is done 5. When everything is done press "post". press "post".
STEPS HOW TO create STEPS HOW TO create FACEBOOK STORY FACEBOOK STORY
1. Press the button "create 1. Press the button "create sstory". tory".
2. Select photo or video 2. Select photo or video from your gallery. from your gallery.
You can add to your 3. You can add to your story stickers, text, music, story stickers, text, music, effects, draw and tag effects, draw and tag ppeople. eople.
3.
3. You can change the 3. You can change the color of the text, position, color of the text, position, and font. and font.
44. . You can add music by You can add music by selecting your favorite song selecting your favorite song or artist. or artist.
. You can add location, You can add location, time, temperature, etc. time, temperature, etc.
55.
6. When your story is done 6. When your story is done press button "share". press button "share".
STEPS HOW TO CREATE STEPS HOW TO CREATE INSTAGRAM POST INSTAGRAM POST
Go to your Instagram Go to your Instagram app and press "plus" app and press "plus" bbutton. utton. 11. .
2. Choose photo or video 2. Choose photo or video that you want to post. that you want to post.
3. You can add one photo 3. You can add one photo or press "select multiple" or press "select multiple" and add several photos in and add several photos in one post. one post.
4. You can add a filter. 4. You can add a filter.
5. You can also edit your 5. You can also edit your photo by changing contrast, photo by changing contrast, brightness, etc. brightness, etc.
6. Besides that, you can 6. Besides that, you can write a text by clicking write a text by clicking "write a caption", tag "write a caption", tag people, add location, etc. people, add location, etc. and choose to share this and choose to share this post on Facebook, Twitter, post on Facebook, Twitter, Tumblr, OK.ru. Tumblr, OK.ru.
When your post is 6. When your post is finnished, press tick. finnished, press
6.
tick.
STEPS HOW TO CREATE STEPS HOW TO CREATE INSTAGRAM STORY INSTAGRAM STORY
1. Go to your Instagram 1. Go to your Instagram app and press button "your app and press button "your sstory". tory".
2.Choose photo or video 2.Choose photo or video that you want to upload. that you want to upload.
3. You can select who will 3. You can select who will be able to see your story. It be able to see your story. It might be all followers or might be all followers or only close friends. only close friends.
4. By clicking "close 4. By clicking "close friends" you will be able to friends" you will be able to choose which people will be choose which people will be able to see your story. able to see your story. When you finnish, press When you finnish, press ""done". done".
5. After step 4, you can add 5. After step 4, you can add text to your story. text to your story.
6.You can change the 6.You can change the colour of the text, position, colour of the text, position, font, and add effects etc. font, and add effects etc.
7. Besides that, you can tag people, add location, etc.
However, it is not enough to know the procedure of posts and stories. Before posting something you need to follow some rules, in order that your posts and stories would be appopriate and attractive.
TIPS FOR TIPS FOR MAKING POSTS MAKING POSTS
Use up to 70 Use up to 70 ccharacters. haracters. 11. .
2. bE VISUAL - 2. bE VISUALIINCLUDE NCLUDE PPICTURES. ICTURES.
3. POST BEFORE 3. POST BEFORE AND AFTER AND AFTER WORKING HOURS WORKING HOURS (5 pm -1 am (5 pm -1 am and 1 am - 8 and 1 am - 8 aam). m).
4. POST on 4. POST on wweekends. eekends.
4. use 4. use hhashtags. ashtags.
5. Be positive 5. Be positive and use and use eexlamation xlamation ppoints.
oints.
6. ASK 6. ASK
ENGAGE YOUR ENGAGE YOUR AAUDIENCE. UDIENCE.
QUESTIONS AND QUESTIONS AND
TIPS FOR TIPS FOR ttaking aking ppictures ictures
apply
apply
your
your
ccenter. enter.
1.
rule 1.
rule of thirds - of thirdsposition
position
subject off- subject off-
2. Try not to 2. Try not to shake and hold shake and hold your phone your phone steady while steady while taking a taking a ppicture. icture.
3. HOLD YOUR 3. HOLD YOUR PPHONE HONE SSIDEWAYS. IDEWAYS.
4. TRY 4. TRY DDIFFERENT IFFERENT ANGLES AND ANGLES AND VVIEWPOINTS. IEWPOINTS.
Let's move!
Forvideocreationpart, pleasetakesome picturesandshort videosfromyour Cpracticalparthooseatleast2 physicalactivitiesfrom choiseslist
1st practical choise
E a s y e x e r c i s e s a t h o m e o r o u t s i d e
For your first training you can use this video: https://www.youtube.com/watch?v=Ev6yE55kYGw
2nd practical choise
Walking with Nordic sticks or simple walking (moving hands also)
Before you will try it, you can watch video about tips how to practise this physical activity https://www.youtube.com/watch?v=8RrxSloH2Qs
3rdpractical choise Yoga for beginners
You can use this video for your first yoga training https://www.youtube.com/watch?v=j7rKKpwdXNE
4th practical choise Riding a bicycle
Your first riding should be not so long, 2-4 km would be great, choose average speed
Self-assessment
Answer the following questions
1. 2.
Name three things that was the most useful to you.
Name three things that was new to you.
1 minute 10 seconds 30 seconds 1. 2. 3.
Howmuchtimeyouhavetodostaticstrech?
workout? Your workout will be very productive It will affect your concentration and coordination Nothinw will happen 1. 2. 3.
Whatwillhappenifyouwillusealcoholbefore
Immediately after training It is better just drink water after workout 1-2 hours after workout 1. 2. 3. Whenyoushouldtakeyour post-exercisemeal?
Video creation part
L e t ' s c r e a t e a s h o r t v i d e o f r o m y o u r p h y s i c a l p a r t . C o m b i n e a l l s h o r t v i d e o s a n d p i c t u r e s i n o n e . F o r t h i s y o u c a n u s e C a n v a , P i c P l a y P o s t o r o t h e r a p p / t o o l .
