Module III

Exercise principles

Principles of Exercise Program

Exercise is often only associated with losing weight, but it is more than just
working to lose a few pounds. Exercising a few times a week can improve your
overall health and well-being. Not all exercises give the same results because
certain exercises focus on different parts of the body.

Exercise program is basically divided into three: beginner workout or

exercise program, Intermediate workout or exercise program and
advanced workout or exercise program. According to the ability and
performance of the client the exercise program varies. An exercise program
compulsory includes a starting warm-up session and ending warm-down or
cool down session.

A good warm-up before a workout dilates your blood vessels, ensuring that
your muscles are well supplied with oxygen. It also raises your muscle’s
temperature for optimal flexibility and efficiency. By slowly raising your heart
rate, the warm-up also helps minimize stress on your heart. Warm-down or
cool down after your workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

Understanding exercise principles allows trainers to monitor the stress

(exercise load) placed upon their client in order to make the training safe and
effective, helping the client to achieve their goals.
So let’s take a look at the principles, their definitions and what they actually
mean in lay terms.

1. Regularity
The benefits of exercise only last when you exercise regularly. This makes your
body to adapt muscle stimulation, to maintain effective results you must
exercise persistently. Infrequent exercise can do more harm to your body than
good.

2. Individualisation
Exercise should be specific to the individual completing the training. People
respond differently to exercise so in order to maximise the benefits, therefore
training programmes should be built around the person’s needs and
capabilities.

3. Specificity
Exercise should be specific to the client’s goals, needs and capabilities.
Our bodies response to training is based on the specific stimulus (training)
applied. So, to increase adaptation (results) exercise should be specific to an
individual’s goals, tasks, movements and capabilities.

4. Overload
Exercise should overload the body in order for a positive adaptation to occur.
In order to improve your physical fitness and health ensure that the amount of
work you perform during any exercise exceeds the normal demands that you
place on the body.

5. Planning
A workout plan not only provides a layout for the day, but it also sets up the
big picture for weeks or months to come. In other words, an established
plan dictates the work that must be done in order to reach the goal.

6. Progressive Overload
Exercise needs to continually overload the body if positive adaptations
(change) are to continue to take place.
For the body to keep adapting to exercise the stress it is placed under should
progressively increase. Therefore, the intensity and loads should continually
increase over time.

7. Variety
Exercise needs to be varied for optimal adaptation to occur, avoiding boredom,
overuse, injury or hitting a plateau.
For optimal change to occur and to decrease the risk of an individual getting
bored, overtraining, getting injured or reaching a plateau, the training must
constantly be varied.

8. Rest and Recovery

Rest and recovery are required to allow the body time to adapt to exercise.
Optimal adaptation requires recovery time. It is only during the recovery
phase (days between workouts) that the body is able to change and adapt to
the stress of the workout.

9. Reversibility
If you don’t use it you lose it.
Adaptations which occur through exercise are reversible, so when training is
stopped for prolonged periods the adaptations from previous exercise will be
lost.
10. Ceiling
Room for positive development decreases the fitter you become.
As we get fitter, the amount of improvement possible decreases based on the
client getting closer to their genetic potential (ceiling).
Each principle allows us to assess some element of a person’s training. When
you adopt the principles properly, you are most likely to be successful. If you
want to improve any aspect of your physical performance, you need to adhere
to the exercise principles. These principles can be thought of as a catalogue to
success.

TYPES OF EXERCISE
Exercise can be broadly categorized into four main types, each serving
different purposes and offering unique benefits. These categories are:
1.
1) Aerobic (Cardio) Exercise.
2. 2) Strength (Resistance) Exercise
3. 3) Flexibility Exercises
4. 4) Balance Exercises

Aerobic (Cardio) Exercise.

Aerobic exercise, also known as cardiovascular exercise (or simply cardio),
involves rhythmic and continuous movement of large muscle groups, increasing
heart rate and breathing.

• Purpose: Improves cardiovascular endurance and overall fitness.

• Benefits: Enhances heart and lung function, burns calories, reduces

the risk of chronic diseases, and improves mood.

• Examples: Running, swimming, cycling, walking, dancing, and

aerobics classes

Key Benefits:

1. Improves heart health by strengthening the cardiovascular system.

2. Increases lung capacity and efficiency.
 3. Enhances stamina and endurance, helping to perform physical activities
for longer periods.
4. Boosts calorie burn, assisting in weight management and fat loss.
5. Reduces stress and anxiety by releasing endorphins, the "feel-good"
hormones.
6. Improves sleep quality and boosts energy levels.
7. Regulates blood sugar and cholesterol levels, lowering the risk of diabetes
and heart disease.

Strength (Resistance) Exercise

Strength or resistance exercise involves movements that cause muscles to
contract against an external resistance, such as weights or body weight, to
build strength, endurance, and muscle mass.

• Purpose: Builds and strengthens muscles, increases metabolism.

• Benefits: Improves muscle tone, strength, and endurance, supports

bone health, and aids in weight management.

• Examples: Weightlifting, bodyweight exercises (push-ups,squats),

resistance band exercises, and using weight machines

Key Benefits:

1. Increases muscle strength and endurance, enhancing overall physical

performance.
2. Promotes muscle growth (hypertrophy), improving body composition and
tone.
3. Improves bone density, reducing the risk of osteoporosis.
4. Boosts metabolism, helping burn calories even at rest.
5. Enhances joint stability and mobility, reducing the risk of injury.
6. Improves posture and balance, which is especially beneficial with age.

Flexibility Exercises

Flexibility exercises focus on lengthening and stretching muscles,

improving range of motion in the joints, and reducing stiffness.
 • Purpose: Enhances the range of motion of muscles and joints.

• Benefits: Reduces the risk of injuries, improves posture and balance, and
relieves muscle tension and soreness.

• Examples: Stretching exercises, yoga, Pilates, and tai chi.

Key Benefits:

1. Increases range of motion in joints, allowing for greater freedom of

movement.
2. Reduces muscle stiffness and soreness, aiding in quicker recovery from
exercise or physical activity.
3. Prevents injuries by improving muscle elasticity and joint flexibility.
4. Improves posture, reducing strain on muscles and joints.
5. Enhances coordination and balance, especially important for aging
populations.
6. Promotes relaxation and reduces stress.

Balance Exercises

Balance exercises focus on improving the body's stability and control, often
involving the coordination of muscles to maintain proper posture and prevent
falls.
Purpose: Improves stability and coordination.

Benefits: Reduces the risk of falls, especially important for older adults,
and enhances overall physical performance.

Examples: Standing on one foot, balance exercises on a stability ball, and

certain yoga and tai chi movements.

Key Benefits:
 1. Improves coordination and helps the body stay upright in various
movements.
2. Reduces the risk of falls, especially important for older adults.
3. Enhances athletic performance, especially in sports that require agility
and stability.
4. Strengthens core muscles, which are vital for maintaining proper posture
and movement control.
5. Increases body awareness (proprioception), improving overall movement
efficiency.
6. Improves reaction times, which can prevent accidents.

Muscle Contractions

Muscle contractions refer to the process by which muscles generate force.

This happens when muscle fibers are activated to produce movement or
maintain tension.

1. Isometric Contraction
2. Isotonic Contraction
3. Isokinetic Contraction

Isometric Contraction
Muscle tension increases, but the muscle length remains the same.

• Example: Holding a plank position or carrying an object without moving.

• Function: Stabilizes joints and maintains posture.

Isotonic Contraction
Muscle changes length while maintaining constant tension. It is divided into
two subtypes:

• Concentric Contraction: Muscle shortens as it generates force.

• Example: Lifting a weight during a bicep curl.
• Function: Moves body parts and objects.
• Eccentric Contraction: Muscle lengthens while under tension.
• Example: Lowering a weight back down during a bicep curl.
• Function: Controls and slows down movements, absorbs shock
 Isokinetic Contraction

Muscle changes length at a constant speed with variable resistance, typically

using specialized equipment.

• Example: Exercises performed on an isokinetic dynamometer.

• Function: Provides consistent resistance through the range of motion, useful
for rehabilitation and testing muscle strength

Aerobic & Anaerobic exercise

Aerobic exercise

Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise
takes place at average levels of intensity over longer periods. An aerobic exercise
session involves warming up, exercising for at least 20 minutes, and then cooling
down. Aerobic exercise mostly uses large muscle groups.

Anaerobic exercises

Anaerobic exercise does not use oxygen for energy. People use this type of exercise
to build power, strength, and muscle mass. These exercises are high-intensity
activities that should last no longer than around 2 minutes.
Anaerobic exercises include:
weightlifting ,sprinting ,intensive and fast skipping with a rope ,Interval training
BENEFITS OF EXERCISE

We have all heard it many times before - regular exercise is good for you, and it
can help you lose weight. But if, you are busy, you have a sedentary job, and
you haven't yet changed your exercise habits. The good news is that it's never
too late to start. You can start slowly, and find ways to fit more physical activity
into your life. To get the most benefit, you should try to get the recommended
amount of exercise for your age. If you can do it, the payoff is that you will feel
better, help prevent or control many diseases, and likely even live longer.

Regular exercise and physical activity may

• Help you control your weight. Along with diet, exercise plays an
important role in controlling your weight and preventing obesity.
To maintain your weight, the calories you eat and drink must equal the
energy you burn. To lose weight, you must use more calories than you eat
and drink.

• Reduce your risk of heart diseases. Exercise strengthens your heart and
improves your circulation. The increased blood flow raises the oxygen
levels in your body. This helps lower your risk of heart diseases such as
high cholesterol, coronary artery disease, and heart attack. Regular
exercise can also lower your blood pressure and triglyceride levels.

• Help your body manage blood sugar and insulin levels. Exercise can
lower your blood sugar level and help your insulin work better. This can
cut down your risk for metabolic syndrome and type 2 diabetes. And if
you already have one of those diseases, exercise can help you to manage
it.

• Help you quit smoking. Exercise may make it easier to quit smoking by
reducing your cravings and withdrawal symptoms. It can also help limit
the weight you might gain when you stop smoking.
• Improve your mental health and mood. During exercise, your body
releases chemicals that can improve your mood and make you feel more
relaxed. This can help you deal with stress and reduce your risk of
depression.

• Help keep your thinking, learning, and judgment skills sharp as you
age. Exercise stimulates your body to release proteins and other
chemicals that improve the structure and function of your brain.

• Strengthen your bones and muscles. Regular exercise can help kids and
teens build strong bones. Later in life, it can also slow the loss of bone
density that comes with age. Doing muscle-strengthening activities can
help you increase or maintain your muscle mass and strength.

• Reduce your risk of some cancers, including colon, breast , uterine, and
lung cancer.

• Reduce your risk of falls. For older adults, research shows that doing
balance and muscle-strengthening activities in addition to moderate-
intensity aerobic activity can help reduce your risk of falling.

• Improve your sleep. Exercise can help you to fall asleep faster and stay
asleep longer.

• Improve your sexual health. Regular exercise may lower the risk of
erectile dysfunction (ED) in men. For those who already have ED,
exercise may help improve their sexual function. In women, exercise may
increase sexual arousal.
• Increase your chances of living longer. Studies show that physical activity
can reduce your risk of dying early from the leading causes of death, like
heart disease and some cancers.
 EXERCISE AND HEART RATE ZONE

Heart rate is the number of heart beats per unit of time, typically expressed as
beats per minute (bpm).Heart rate may vary during physical exercise, sleep,
illness, or as a result of injecting drugs. Heart rate is measured by finding the
pulse of the heart. The measurement of heart rate is used by medical professionals
to assist in the diagnosis and tracking of medical conditions. It is also used by
individuals, such as athletes, who are interested in monitoring their heart rate to
gain maximum efficiency from their training.

Maximum heart rate: It is the highest heart rate an individual can achieve
without severe problems through exercise stress, and depends on age. The most
accurate way of measuring Maximum Heart Rate is via cardiac stress test. In
such a test, the subject exercises while being monitored by an ECG. Usually the
test is carried out on a treadmill. The subject runs on it while the intensity of
exercise is periodically increased through increasing speed or slope of the
treadmill until certain changes in heart function are detected in the ECG, and the
subject stop running. Another simple formula to get the maximum heart rate is
to subtract age of the person from 220.This is the maximum heartrate. For
example, the maximum heart rate for a 34-year-old would be:220-34=186

Target heart rate: Target heart rate is the 50% to 85% of a person’s
maximum
heart rate. It is the level at which the heart is beating with moderate to high
intensity. Sustaining a workout at this pace improves cardio respiratory endurance.
Knowing the target heart rate helps to pace the workouts accordingly, and avoid
burning out, or wasting time by exercising at a level of intensity that is too low.
There are different ways to calculate the target heart rate zone, but the Karvonen
Method is one of the most effective. Here's how to calculate your target heart rate
zone using the Karvonen Method. The formula to determine the target heart rate:

THR= [(Maximum Heart Rate–Resting Heart Rate) ×% Intensity]+Resting

Heart Rate

So, the target heart zone for a 34-year-old who has a Maximum Heart Rate of
186 and a Resting Heart Rate of 72:
For a 50% Target Heart Rate: *(186−72)×0.50++72=129bpm
For a 85% Target Heart Rate:[(186−72)×0.85++72=168.9bpm
So the target heart rate zone is 129-168.9 bpm