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Group 2 Concept of Exercise

The document discusses the concept of exercise, defining it as physical activity that is planned, structured, and repetitive to condition the body. It notes exercise provides health benefits like maintaining fitness and weight. There are four main types of exercise: endurance, strength, flexibility, and balance. The document also outlines nine principles of exercise, including overload, progression, recovery, specificity, reversibility, individuality, regularity, variation and adaptation, and periodization. Precautions for safe exercise like medical evaluation, proper warm up/cool down, and supervision are also presented.

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1K views3 pages

Group 2 Concept of Exercise

The document discusses the concept of exercise, defining it as physical activity that is planned, structured, and repetitive to condition the body. It notes exercise provides health benefits like maintaining fitness and weight. There are four main types of exercise: endurance, strength, flexibility, and balance. The document also outlines nine principles of exercise, including overload, progression, recovery, specificity, reversibility, individuality, regularity, variation and adaptation, and periodization. Precautions for safe exercise like medical evaluation, proper warm up/cool down, and supervision are also presented.

Uploaded by

Je-an Cautibar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Subject: SC-PEH 2 Teaching PE and Health in the Elementary Grades

Topic: CONCEPT OF EXERCISE


Reporter: Fatima B. Angelecio
Instructor: Seriendiba J. Satul

Report Content:

CONCEPT OF EXERCISE

WHAT IS EXERCISE?

EXERCISE – is physical activity that is planned, structured, and repetitive for the
purpose of conditioning any part of the body.

It is important for maintaining physical fitness and can contribute positively to


maintaining a healthy weight, building and maintaining healthy body.

It also reduces the levels of cortisol, which causes many health problems, both Physical
and mental.

FOUR TYPES OF EXERCISE

1. ENDURANCE – also known as aerobic exercise, increase your breathing and heart
rate. By doing endurance exercises, you are working to keep your heart, lungs, and
circulatory system healthy while improving your total fitness.

Examples of Endurance Exercise:


• dancing
• jogging
• rowing
• swimming
• biking

2. STRENGTH – Strength exercises are also called “strength training” or “resistance


training.” It focuses on developing a strong muscles and bones to reduce the risk of
weak bones and slouching.

Examples of Strength Exercise:


•weight lifting
•push ups
•planks
•squat and
•using a resistance band.

3. FLEXIBILITY – Flexibility exercises is to stretch your muscles and help your body
stay limber. It also have the ability to improve your range of motion, posture, ability to
breathe deeply, and circulation. Furthermore, it alleviates the muscle tension that is
caused by stress.

Examples of flexibility exercises are:


•shoulder and upper arm stretches
•yoga
•Forward Lunges
•Side Lunges
•Cross-Over
4. BALANCE – Balance exercises helps prevent falls. These exercises are especially
important to older adults because it helps them stay independent. Most good balance
exercises that can help maintain balance are ones that keep you constantly moving with
your feet on the ground.

Examples of balance exercises are:


•heel-to-toe walking
•standing on one foot and sitting down in a chair and standing up without using your
hands
•single leg balance
•Also, several lower-body strength exercises can help you improve your balance.

THE 9 PRINCIPLES OF EXCERCISE

1. PRINCIPLE OF OVERLOAD

To provide your body with enough motivation to cause alteration, you must reach
towards the boundaries of your extent of movement. That means pushing yourself to
more asserting levels whenever you exeri by increasing resistance, repetition, duration
or intensity.

2.  PRINCIPLE OF PROGRESSION

To be efficient, your exercise routine needs to get progressively more demanding over
time. This means that both the amount and the intensity of your physical activity should
be increase gradually. It is important to maintain that all progressions are even and
small in nature to prevent overwhelming the body's ability to restore.

3. PRINCIPLE OF RECOVERY

Recovery periods allow your body to comply to overload. Though every human is
different. Most people need at least 2 dyas of recovery between strenous workout.
While overload is crucial for prompting an adaptive response within your body, overload
wirhi recovery can result diminution in fitness.

4. PRINCIPLE OF SPECIFICITY

This principle states that human body will  comply with whatever exercises you perform.
For example, if you only carry out bench presser, your body will not accoustom to sit-
ups. Hence, it may be beneficial for you to alter your training accordingly.

5. PRINCIPLE OF REVERSIBILITY

Unfortunately, fitness cannot be stored. If you take a sustainded break from your regular
workout, your body will begin to regress to it's pre-trained state. To maintain persistent
fitness levels over time, you must be rational in your training efforts.

6. PRINCIPLE OF INDIVIDUALITY

Exercise should be very specific to every individual since every person is


different.Programs should be designed by taking into account every person’s unique
characteristics such as physical abilities, potentials, psychology, body type, age,
gender, physical strength, athletic background, daily stress factors, health and nutrition
factors.

7. PRINCIPLE OF REGULARITY

Exercise must be done at regular intervals and be consistent.Consistency allows the


body to adapt more efficiently and quickly.
Ideally exercise should be done 3-5 times per week.
8. PRINCIPLE OF VARIATION AND ADAPTATION

Over time, your body will completely adapt to a specific exercise routine to a point
where your body will reach training plateau.To limit reaching training plateau, exercise
must be varied and modified.Variation in exercise also helps increase motivation and
compliance, and helps decrease risk of injuries by over-training.

9. PRINCIPLE OF PERIODIZATION

This principle relates to the long-term plan or goal of an individual. It refers to the
changes or variations in the training program that are implemented over the course of a
specific period of time, such as a year.

PRECAUTIONS

•Before beginning any exercise program, an evaluation by a physician is recommended


to rule out potential health risks.

•Before exercising, proper stretching is important to prevent the possibility of soft tissue
injury resulting from tight muscles, tendons, ligaments, and other joint-related
structures.

•Proper cool down after exercise is important in reducing the occurrence of painful
muscle spasms. Proper cool down stretching also may decrease frequency and
intensity of muscle stiffness the day following any exercise program.

•Once health and fitness level are determined and any physical restrictions identified,
the individual's exercise program should begin under the supervision of a health care or
other trained professional.

•Exercise equipment must be checked to determine if it can bear the weight of people of
all sizes and shapes.

•Individuals must be instructed in the proper use of exercise equipment in order to


prevent injury.

•If symptoms of dizziness, nausea, excessive shortness of breath, or chest pain are
present during exercise, the individual should stop the activity and inform a physician
about these symptoms before resuming activity.

References:
https://medical-dictionary.thefreedictionary.com/exercise#:~:text=Exercise%20is
%20physical%20activity%20that,a%20means%20of%20physical%20rehabilitation.

https://www.medicalwesthospital.org/lets-get-moving.php

https://www.britannica.com/topic/exercise-physical-fitness/Motor-performance-physical-
fitness

https://www.slideshare.net/mobile/AdamSturm/the-9-principles-of-exercise

https://chiropractornorthshore.com/exercises-stretches/exercise-principles/

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