Physical activity is any body movement produced by skeletal muscles and resulting in energy expenditure.
Exercise is a physical activity that is planned, structured and repetitive. It involves repetitive movements of the body done to improve or maintain one or more of the components of physical fitness—cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
BASIC BODY POSITIONS
STANDING POSITION: standing position can be performed with both legs parallel to each other, feet together, with toes pointing forward; or with feet slightly apart, hip-width apart, or wider than shoulder-width apart. We can stand on one or both feet and shift our weight from foot to foot, or assume tip-toeing position. As the body is still supported on the feet, squat is also considered a form of the standing position. Depending on the flexion at knees, which can be slight or full, half squat is also described. Balancing on one foot with other leg straight and high in the air, chest is down, is called scale.
Kneeling position is taken on your knees, with the hips pushed forward and back straight, or, when sitting on the feet
Move your mouse over the sample standing positions to see images:
- Basic standing position: feet together
- Straddle standing position: feet apart
- Squat
- Upright kneeling position: back straight
- Lunging
- Scale: balancing position
LYING POSITION: When doing exercises you can assume the lying position on your back, chest or side. These positions are also termed the back-lying, chest-lying or side-lying position. When in the back-lying position, your knees can be straight or bent, with the feet flat on the floor, apart or together. You can be also instructed to flatten/press your low back on the floor.
Move your mouse over the sample lying positions to see images:
- Lying on chest, chest-lying position
- Lying on back, back-lying position
- Lying on left/right side, side-lying position
Move your mouse over the sample support positions to see images:
- Front support
- Back suppport
SITTING POSITION: sitting position can be assumed with both legs parallel to each other, knees bent or straight, toes pointing upward, or, with the legs apart (split), or crossed and bent at the knees. Tuck position is a form of sitting position with both legs bent at the hips and at the knees, with the knees brought/pressed towards the chest. In some stretching exercises, sitting with one leg straight and the other bent at knee with the sole pressed to the knee of the straight leg, is also used.
Move your mouse over the sample sitting positions to see images:
- L seat: (long sitting), feet together, knees and back straight
- Tailor seat: cross-legged sitting position
- V seat: sitting position, both legs raised, feet at the chest level
- Straddle: sitting position, legs apart, (straddle)
- Hurdle seat: sitting in hurdle position, with the left/right lead leg
- Seat on heels: sitting in the kneeling position
BASIC BODY MOVEMENTS
ARM MOVEMENTS: exercises can be performed with the arms raised, stretched sideways, forward or backward, or crossed on the chest. They can be bent (slightly) at the elbows, or kept straight.
Changing the arm positions results in arm action, which is performed by e.g. circling, driving or bringing the arms forward or backward, lowering down, swinging or sweeping. The arm movements can be also done with the palms facing upward or down, or placed flat on the floor. The hands can be put, or rest, on the hips, clasped behind the head, or placed flat on the floor.
LEG MOVEMENTS: the exercise can be performed with the legs straight, stretched or bent (slightly or fully) at the knees or hips. Changing the position of legs results in leg action or footwork, which can be accomplished by raising/lowering the legs together or alternately, lunging, swinging, or driving the legs forward/backward. The leg action can be also taken with the feet flat on the floor, with the toes pointing upward, forward, inward, or outward.
UPPER BODY (TRUNK) MOVEMENTS: when doing the exercise, the upper body can be kept straight when we are instructed to stand o sit straight (tall), or (slightly) bent when leaning forward, backward, to side, or against e.g. a wall. Changing the upper body position can be also done by raising or lowering the upper body from the lying position, twisting in both directions, circling, or curling the trunk slowly and gradually.