Republic of the Philippines

CAVITE STATE UNIVERSITY

CCAT Campus
Rosario, Cavite
 (046) 437-9505 /  (046) 437-6659
cvsurosario@cvsu.edu.ph
www.cvsu-rosario.edu.ph

Course Code: FITT2

Course Title: Fitness Exercises

Course Description: This course provides in core stability, strength and mobility training. It includes goal
setting exercise progression and regression and periodic assessment for the development of various
fitness components.

Content:

BENEFITS OF EXERCISE
WHAT IS FITNESS?
- fitness can be described as a condition that helps us look, feel and do our best; it is the
foundation for health and well-being.
WHAT IS EXERCISE?
- Planned, structured, repetitive movement of body, designed to improve or maintain
physical fitness.
WHY EXERCISE?
The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor
fitness and first originated in the book Hypokinetic Disease (Kraus & Raab,1961).

Hypokinetic Diseases include:

Obesity
High blood pressure
High cholesterol
Osteoporosis
Osteoarthritis
Lower back pain
Type 2 diabetes mellitus

HEALTH BENEFITS OF EXERCISE (DOH, 2004)

Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive
people. The preventative effect is particularly strong for those at high risk of developing type 2 diabetes,
as it can reduce their risk of developing the disease by up to 64%
• Physical activity programs can help reduce the risk of falling, and therefore fractures, among older
people
• Physical activity is effective in the treatment of clinical depression and can be as successful as
psychotherapy or medication, particularly in the longer term.
• Physical activity is associated with a reduction in overall risk of cancer. In colon cancer the most active
individuals have, on average, a 40-50% lower risk than the least active. Women with higher levels of
physical activity have about a 30% lower risk of breast cancer than the least active
• Physical activity is a major independent protective factor against coronary heart disease in men and
women. Inactive and unfit people have almost double the risk of dying from coronary heart disease
compared with more active and fit people. People at high risk of coronary heart disease may benefit
even more from physical activity compared with people at lower risk. Physical activity also significantly
reduces the risk of a stroke and provides effective treatment of peripheral vascular disease
EXERCISE CATEGORY
The key differences between these two types of exercises are the duration and the exercise intensity.
1. Aerobic/Cardiovascular
These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these
primarily utilize energy created from the aerobic energy system and typically use large muscle
groups in a rhythmical movement for extended periods of time. For example, cycling, swimming
and running
Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs,
this can be measured using VO2 max. VO2 max is the maximum capacity of an individual’s body
to transport and use oxygen during exercise.
Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of
cardiovascular fitness and maximal aerobic power. Absolute values of VO2 max are typically 40-
60% higher in men than in women.” (Hyde & Gengenbach 2007)
Standard VO2 max tests include:
• Cooper VO2 max test (12-minute maximum run)
• The multistage fitness test (bleep test)
• Queens college step test
• Rockport Fitness walking test

2. Anaerobic/Resistance
Resistance exercises are a form of strength training at a moderate to high intensity using fast
twitch muscle fibers to apply effort or force to overcome a specific load. Energy for resistance
training is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems.
If the individual wishes to measure the development to fast twitch muscle fibers, then 1
repetition max tests could be completed to measure the maximal force chosen muscles can
generate in a single repetition.
There are a variety of ways in which muscles can be worked during resistance training, these
include:
• Isometric – are movements in which contracting muscles stay the same length whilst applying
a force (the plank)
• Concentric – causes muscles to shorten as they contract under tension to apply force (upward
phase of a bicep curl)
• Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to
apply a force (controlled lowering phase of a bicep curl)

EFFECTS OF EXERCISE ON THE BODY

The body will adapt to the pressures put upon it if the overload principle is used. When this is applied,
the body will develop so that it is better suited to these pressures. The type of training undertaken will
promote different adaptations.

Long Term Benefits of Resistance Training to the Body

• Increased resting metabolic rate
• Decreased body fat percentage
• Increased creatine phosphate and adenosine triphosphate stores
• Decreased blood pressure
• Decreased blood cholesterol markers
• Muscular hypertrophy
• Improved posture
• Improved core stability
• Decreased risk of injury
• Increased range of movement
• Improved power
• Improved strength
• Increase in number and size of mitochondria
• Improved motor unit firing and ability to recruit motor units

Long term Benefits of Cardiovascular Training to the Body

• Increased lung capacity/increase in VO2 max
• Hypertrophy of cardiac tissue
• Increased blood volume and red blood cell count
• Increased cardiac output and stroke volume
• Increased number of capillaries (capillarization)
• Reduction in blood pressure
• Increased number of mitochondria
• Increase in bone density
• Lower blood cholesterol markers (reduction in HDL count)
• Reduction in body fat

FACTORS AFFECTING FITNESS & PROPER WARM-UP,

COOL DOWN AND STRETCHING EXERCISE
FACTORS AFFECTING FITNESS
Diet – When exercising, the body requires enough substances for energy, growth and repair. A diet that
lacks in quality can lead to fatigue, increased levels of adipose tissue, poor bone growth and slow results
in a training programmed.
Activity level/type – The frequency, intensity, type and time of activities will be a large factor as to the
physiological progressions to the human body.
Physical disabilities – There are many disabilities that can cause physical impairment; however, exercise
adaptations can help correct/enhance body functioning with targeted exercises.
Illness and fatigue – Illness will affect training directly. Depending on the illness this can be both short
and long term. Fatigue will hamper progress. Rest is an essential part of an exercise programmed.
Drugs – These can be both social and medical. These should be picked up in pre-exercise screening. If
medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If social
drugs are taken this will affect the body in a variety of ways. Training should never take place if you
suspect a client has taken recreational drugs.

PURPOSE OF WARM-UP AND COOL DOWN

When designing an exercise program, it is essential that a specific warm up and cool down are included.
These are often neglected by gym users but have an important role in preparing and returning the body
to a pre-exercise state to reduce the risk of injury.

WARM UP
A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares
muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.
A typical warm up may include cardiovascular exercise with a gradual increase in intensity. This is often
referred to as a pulse raiser. Mobilization exercises to promote joint movement and pre-exercise
stretching (static, dynamic or ballistic) may also be included.
A warm up is prescribed to raise the body temperature to 39/40 degrees. This small increase in
temperature has many benefits to exercise performance:
1. This heating effect will allow the muscles and tendons to become more extensible. This in turn will
create more supple muscle fibers and enhance stretching.
2. An increase in oxygen and essential nutrients to muscle tissue, which occurs due to an increase in
blood flow through vasodilation.
3. Specific warm ups that mirror the activity about to take place will enhance neural pathways, which
speeds up reaction time.
4. Secretion of synovial fluid helps lubricate joints.
5. Psychological preparation for physical activity/exercise.
The risk of injury can be reduced by about one third and the risk of severe injuries by as much as a half.
(Soligard T, Myklebust G, Steffen K, et al. 2008).

COOL DOWN
The purpose of a cool down is to return the body to a pre-exercise state. This may involve a
cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by
reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood
pressure, back to resting levels. By gently working the major muscle groups blood pooling is reduced and
the removal of waste products such as lactic acid. A good indication of when the cool down is complete
would be when the participant’s heart rate is reduced to just above the individuals resting heart rate
figure.
Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise.
It can help improve flexibility, which will have a positive effect on performance in physical activities, or
decrease risk of injuries by helping joints move through their full range of motion more effectively.

TRAINING METHODS
1. Continuous training
- is a form of exercise that is performed at a 'continuous' intensity throughout and
doesn't involve any rest periods. Continuous training typically involves aerobic activities
such as running, biking, swimming and rowing.
- involves intensity levels maintained at a steady state throughout the session

2. Interval training
- Alternating between strenuous exercise & rest.
- Interval training permits the athlete to train at intensities close to VO2max for a greater
amount of time than would be possible in a single exercise season at a continuous high
intensity.

3. Circuit training
- Fusion of cardio and resistance exercises
- Is basically a big cardio session with resistance exercises thrown in. or it is resistance
session, but where you would normally rest between your sets, you will be stimulating
your cardiovascular system (doing some form of cardio exercise for a short time).

4. Weight training
- Muscle training is the ability of the muscle to do maximum work within the shortest
amount of time. Muscle endurance is the ability of the muscle to do moderate work
over an extended period of time. Weight Training trains and develops the muscle for
power. Spot reduction is not possible; however, adding lean muscle raises the Basal
metabolic Rate and therefore bums more total body fat.

5. High Intensity Interval training

- Is a type of training that involves a series of low- to high-intensity workouts
interspersed with rest or relief periods, the high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve activity of lower
intensity.

6. TABATA
- Designed to afford the body an efficient workout with maximum benefits in a
short amount of time, the tabata training method uses high intensity interval
training to provide a full workout, building strength and improving cardio
condition.
- Allows you to shed fat while maintaining current fitness levels and building more
muscles.

7. Core Training
- Focuses on three areas: core mobility, core stability, and core strength. Each of these
plays an important role in the health, support, and function of your body, so achieving a
balance between them is vital. The starting point of this process lies in learning how to
activate, strengthen, and control the muscles of your pelvic floor.
 DELAYED ONSET MUSCLE SORENESS

Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked
out. It normally starts a day or two after a workout. You won’t feel DOMS during a workout.
Is it DOMS?
According to the American College of Sports Medicine, DOMS symptoms typically occur
up at least 12 to 24 hours after a workout. The pain tends to peak about one to three days after
your workout and then should ease up after that.
Symptoms of DOMS to watch out for may include:
 pain when stretching muscles, leading them to become contracted and tight
 muscles that feel tender to the touch
 reduced range of motion due to pain and stiffness when moving
 swelling in the affected muscles
 muscle fatigue
 short-term loss of muscle strength
What causes DOMS?
High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body
responds to this damage by increasing inflammation, which may lead to a delayed onset of
soreness in the muscles.
Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known
as eccentric exercise, often triggers it.
Eccentric exercises cause you to tense a muscle at the same time you lengthen it.
For example, the controlled, downward motion as you straighten your forearm after a
biceps curl is an eccentric movement. The way your quads tense up when running downhill
is also an eccentric movement.
How to treat DOMS
Time is the only treatment for DOMS, but you can also take steps to ease the pain and
stiffness while you wait for your muscles to repair themselves.
Research findings are mixed, and more study is needed. Some findings suggest the following
treatments and self-care steps may help lessen the discomfort.
Massage
A 2017 review of several studies found that people who received a massage 24, 48, or 72
hours after an intense workout reported significantly less soreness than people who didn’t
get a post-workout massage. Getting a massage 48 hours after workout seemed to work
best.
Getting a massage after every workout may not be feasible, but you can try self-massage on
your:
 calves
 thighs
 buttocks
 arms
 shoulders
To massage your muscles, apply some oil or lotion to the area and knead, squeeze, and
gently shake your muscles.
Using a foam roller right after a workout may also help head off a bad case of DOMS.
Topical analgesics
Topical analgesics are products meant to help relieve pain. Menthol-based topical
analgesics Trusted Source and those with arnica may help ease the pain of DOMS. These
products can be applied topically to the area that’s sore. Always following packaging
instructions about how much and how often to apply.
Cold bath
A 2016 review of studies Trusted Source found that a 10- to 15-minute full-body immersion
in a cold-water bath (50–59°F or 10–15°C) lessened the degree of DOMS.
Cold baths have become a popular self-treatment for competitive athletes.

Warm bath
Does an ice bath sound extreme? Try a soak in a warm tub, instead. Moist heat wraps or a
warm bath may also Trusted Source ease the pain and stiffness that come with DOMS.
Anti-inflammatory foods
More research is needed, but some findings Trusted Source suggest that eating certain
foods or taking certain supplements may help ease DOMS.
Learn what kinds of foods to eat after a workout to support optimal muscle recovery.
Can you prevent DOMS?
You may not be able to avoid DOMS all together, but you can take steps to lessen its
intensity. Try these tips:
Stay hydrated. One study Trusted Source found that men who exercised in hot, humid
temperatures had a big dip in muscle soreness when they drank water before, during, and
after exercise, compared to men who didn’t hydrate.
Warmup. Spend 5 to 10 minutes before each workout doing some dynamic stretching. Skip
the static stretching until after your workout.
Cool down. In a 2012 study Trusted Source, a 20-minute cool down of low-intensity cycling
after a lower-body strength training session led to decreased soreness in the quadriceps
muscle two days later. Always end your cool down with some static stretching. It won’t
lessen DOMS, but it can boost flexibility in your joints and muscles.
Take it slowly. Take your workouts to the next level of intensity one small step at a time.
That can help you safely build your strength and endurance while you minimize the effects
of DOMS.
What is Personal Fitness Program (PFP)?
A personal exercise program is a plan that specifies the types and amounts of physical
activity you will engage in to achieve your objectives. Programs are designed individually to
meet the requirements of each participant. For instance, anyone looking to lose weight or
gain muscle mass will require a different strategy.
Importance of PFP:
1. Prevents under or over-training
2. Gives Structure
3. Provides Goals
4. Provides a Checklist
5. Prevents Burnout
 How to Design your PFP?

1. Consider Fitness Goal-Are you going to begin a fitness program to assist you in losing
weight? Or do you have another reason for wanting to get in shape, like training for a
marathon? Having well-defined objectives can make it easier to evaluate your progress
and keep you motivated.
2. Assess Your fitness level. Assessment of your present fitness level will be your base
benchmark to start your program design.
3. Create a balanced routine. It suggests that you spread out exercises during the course of
a week.
Ex. Aerobic fitness
a. Moderate Zumba activity for 150 minutes /week
b. Vigorous rope jumping for 75 minutes/week.
c. Combination of moderate to vigorous for 150 minutes/week.
4. Start low and progress slowly. If you have never worked out before, you should ease
into it and build up your endurance gradually.
Ex. Rope jumps 100 x/1stweeksand gradually increases the number of skips as you
progress.
5. Build activity into your daily routine. Making time in your schedule for physical activity
can be difficult. To make things simpler for yourself, put exercise on your calendar just
as you would any other appointment.
Ex. Watching your favorite Netflix movie and doing your rope jump.
Plan to include different activities. Doing constantly the same routine for a month will make
you bored. Include different activities like rope jumps do jog next week. From low –
moderate intensity, exercises move to high-intensity interval exercises with recovery.
Allow time for recovery. Give yourself some time to recover. A lot of people start working
out with overzealous enthusiasm, working out for too long or too intensely, and then they
quit when their muscles and joints become sore or injured as a result of their workouts.
Make sure you give your body enough time to recover and rest in between workouts.
Get Started. Be committed to your plan.
 Start slowly and build up gradually. Follow the phases of exercises.
 Break things up if you have to. If you feel you are already exhausted then break it
out.
 Be creative. Find activities you enjoy to add to your fitness routine.
 Listen to your body. If you are exhausted or not feeling well, pains in doing the
activity, then take a leave for your body to recover.
Monitor your progress. Perform a personal fitness assessment on yourself six weeks
after you begin your training program, and then continue to do so every few months
after. It is the realization that you need to extend the duration of your workouts to have
the improvements you have made. If you are no longer motivated with your program
change your goal.

Human Anatomy
We have 600 muscles, but not all of them will be used for resistance training. To make a
simpler plan for resistance training, you need to know about the different muscle
groups. Some muscles can work together, while others cannot.
In resistance training, there are six groups of muscles that people can work with.
Generally, they are:
SIX MUSCLES GROUPS
A. Chest

B. Shoulder

C. Back

D. Arms

E. Abdominal
F. Legs