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Comprehensive Reviewer On Exercise Program

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mary tejada
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11 views3 pages

Comprehensive Reviewer On Exercise Program

Uploaded by

mary tejada
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Comprehensive Reviewer on Exercise Program, Types of Exercise,

Principles of Training, Benefits, and Advantages

1. Definition of Exercise
Exercise is any bodily activity that enhances or maintains physical fitness and overall health
and wellness. It is performed for various reasons, including aiding growth, improving
strength, preventing aging, developing muscles and the cardiovascular system, honing
athletic skills, facilitating weight loss or maintenance, and improving health. Many
individuals choose to exercise outdoors, where they can socialize and enhance well-being.

2. Types of Physical Exercise


Physical exercises can be classified into three main categories, each having specific effects
on the body:

- Aerobic Exercise
- Uses large muscle groups and requires more oxygen than at rest.
- Goal: To increase cardiovascular endurance.
- Examples: Running, cycling, swimming, brisk walking, skipping rope, rowing, hiking,
dancing, playing tennis, and long-distance running.

- Anaerobic Exercise
- Involves strength and resistance training to firm, strengthen, and increase muscle mass.
- Goal: To improve bone density, balance, and coordination.
- Examples: Push-ups, pull-ups, lunges, squats, bench press, weight training, functional
training, eccentric training, interval training, and sprinting.

- Flexibility Exercise
- Focuses on stretching and lengthening muscles to improve joint flexibility.
- Goal: To enhance the range of motion and reduce injury risk.
- Examples: Stretching exercises and yoga.

Physical exercise can also include training that focuses on accuracy, agility, power, and
speed. Exercises can be further classified as dynamic (e.g., steady running) or static (e.g.,
weightlifting).

3. Exercise Program Phases


- Warm-Up Exercises
- Purpose: Prepares the body for physical activity by elevating temperature and
increasing blood flow to muscles.
- Duration: Typically 5-10 minutes; sweating indicates readiness.
- Examples: Slow-paced walking, jogging, stationary bicycling.
- Exercise Proper / Workout Phase
- Purpose: Focuses on achieving specific fitness goals.
- Calisthenics Exercises and Targeted Muscles:
- Abdominal Curl: Rectus Abdominis
- Push-Up: Triceps and Pectorals
- Heel Raise: Gastrocnemius and Soleus
- Abdominal Twist: Internal and External Obliques
- Chin-Up: Biceps, Latissimus Dorsi, Teres Major
- Chest Up Maximus: Latissimus Dorsi, Gluteals, Hamstrings
- Half Squats: Quadriceps

- Cool Down Exercises


- Purpose: Gradually reduces exercise intensity to aid recovery.
- Benefits:
- Promotes blood circulation and prevents dizziness.
- Prevents blood pooling and removes waste products from muscles.
- Supplies nutrients and oxygen for muscle repair.

4. Benefits of Warming Up Before a Workout


- Increased Flexibility: Enhances movement and exercise form.
- Lower Risk of Injury: Helps relax muscles and reduce injury risk.
- Increased Blood Flow and Oxygen: Prepares muscles for intense activity.
- Improved Performance: Enables a more effective workout.
- Better Range of Motion: Enhances joint mobility.
- Reduced Muscle Tension and Pain: Facilitates smoother movement.

5. Principles of Training
- Specificity: Exercises should match the movements and energy systems of the sport or
goal.
- Overload: Training must challenge the body beyond its current capacity for
improvement.
- Progression: Gradually increase exercise intensity and volume to avoid injury.
- Reversibility: Stopping exercise leads to a regression in fitness levels.
- Tedium: Incorporate variety to maintain interest and avoid performance plateaus.
- Individualization: Tailor training to individual needs, preferences, and responses.

6. The F.I.T.T. Formula


- Frequency: How often activity is performed; varies with fitness goals.
- Intensity: The difficulty level of the activity; determined by the type and goal.
- Time: Duration of each session; varies based on fitness goal.
- Type: The specific activity chosen to achieve fitness benefits.
7. Physiological Benefits of Exercise
- Improved Physiological Function: Enhances heart, blood vessels, muscles, and
respiratory system.
- Increased Movement Efficiency: More efficient body movements.
- Increased Muscle Tone: Improves strength and appearance.
- Better Weight Control: Helps maintain a healthy weight.
- Efficient Heat Control: Aids in temperature regulation.
- Reduced Blood Pressure: May lower elevated blood pressure.
- Decreased Risk of Blood Clots: Reduces chances of clot formation.
- Improved Sleep: Promotes better quality sleep.

8. Psychological Benefits of Exercise


- Elevated Mood: Acts as a natural antidepressant.
- Increased Motivation: Encourages a more active lifestyle.
- Stress Relief: Helps relieve emotional stress.
- Anxiety Reduction: Aids in managing anxiety.
- Enhanced Relaxation: Promotes relaxation and reduces emotional fatigue.
- Improved Self-Image and Confidence: Boosts self-esteem.
- Better Coping Abilities: Increases resilience to stress.

9. Advantages of Exercise for Fitness


- Targeted Exercise Planning: Focuses on all muscle groups or specific areas.
- Controlled Dosage: Customizable intensity and duration for specific goals.
- Regulated Progression: Safe and steady improvements in fitness levels.
- Holistic Development: Promotes flexibility, balance, posture, strength, and endurance.

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