EXERCISE

PROGRAM
What Is Exercise?
physical activity that enhances or
maintains fitness and overall health. It is
performed for various reasons, including
weight loss or maintenance, to aid
growth and improve strength, develop
muscles and the cardiovascular system,
hone athletic skills, improve health, or
simply for enjoyment.
 generally regarded as
beneficial to one’s health and
well – being.
 are integral part of conditioning
the body.
 is any bodily activity that
enhances or maintains physical
fitness and overall health and
wellness.
THREE TYPES
OF PHYSICAL
EXERCISE
 Aerobic Exercise
physical activity that uses large muscle groups
and causes the body to use more oxygen than
it would while resting.
Goal of aerobic exercise: To increase
cardiovascular endurance.
Examples of aerobic exercise include
running, cycling, swimming, brisk walking,
skipping rope, rowing, hiking, dancing, playing
tennis, continuous training, and long distance
running.
 Anaerobic Exercise
 which includes strength and resistance
training, can firm, strengthen, and increase
muscle mass, as well as improve bone density,
balance, and coordination.
Examples of strength exercises are push-ups,
pull-ups, lunges, squats, bench press. Anaerobic
exercise also includes weight training, functional
training, Eccentric Training, interval training,
sprinting, and high-intensity interval training
which increase short-term muscle strength.
 Flexibility Exercise
 stretch and lengthen muscles. Activities
such as stretching help to improve joint
flexibility and keep muscles limber.
 Goal: To improve the range of motion which
can reduce the chance of injury.
 PHASES OF THE
FITNESS EXERCISES
PROGRAM
1. Warm Up Exercises
2. Exercise Proper/Workout
3. Cool Down
Warm Up Exercises
 is a part of stretching and preparation for physical
exertion or a performance by exercising or
practicing gently beforehand, usually undertaken
before a performance or practice.
Benefits of Warming
up Before a Workout
a)Increased flexibility
b)Lower risk of injury
c)Increased blood flow and oxygen
d)Improved performance
e)Better range of motion
Exercise
Proper/Workout
■In this phase, individual will choose a
particular program that allows them to
meet or achieve the training
projective. Calisthenics exercises using
weight of the body are practical and
inexpensive to perform especially if
there is no weight training equipment
in school.
 Calisthenics Muscles Being
Exercise Developed
■ Rectus abdomenus
a)Abdominal curl
■ Triceps and pectorals
b)Push up ■ Gastrocnemius soleous
c)Heel raise ■ Internal and external oblique
muscles
d)Abdominal twist ■ Biceps, Latissimus dorsi, and
e)Chin up teres major
■ Latissimus dorsi, gluteal
f) Chest up hamstrings
maximus ■ Quadriceps

g)Half squats
 Cool Down Exercise
 is the transition from intense physical activity to a more
typical activity level. Depending on the intensity of the
exercise, cooling down after a workout method, such as
intense weightlifting, can involve a slow jog or walk.
 These serve to gradually taper off the body from stress
of exercise. It is important as warming up because it
keeps the blood circulating around the body to prevent
the individual from experiencing some form of
dizziness.
Aim: Is to promote recovery and return the body to a pre
– exercise, or pre – workout level.
 Various Functions of
Exercises
■ Release pent-up ■Reduce weight
emotions
■Realign the body
■ Building strength
■Reshape the body
■ For stretching
■ Coordination
■Warm up muscles
before vigorous
■ Increase flexibility
physical activity
■ Relaxation
■Discharge excess
■ Make one proficient at energy
a skill
■For fun
Principles of
Training
1)Specificity
2)Overload
3)Progression
4)Reversibility
5)Tedium
6)Individualization
 Specificity
 is a training principle that states that the
adaptation of the body or change in physical
fitness is specific to the type of training
undertaken. It means that how you train should
be relevant and appropriate to the sport or
activity you want to perform and excel in. It also
implies that training should progress from general
conditioning to specific skills.
 Overload
refers to gradually increasing the
intensity, duration, or frequency of
exercise. This creates greater
physical stress on the body,
stimulating adaptation and
improvement in strength,
endurance, and overall fitness
 Progression
The principle of progression in fitness and
training states that:
■As your body adapts to a workout, you must
change your routine to achieve greater
strength and endurance.
■Increases in time, weight, or intensity should
be kept within 10% or less each week to allow
for gradual adaptation while minimizing the
risk of injury.
 Reversibility
■
refers to the concept that beneficial
training effects are gradually lost
when the intensity, duration, or
frequency of training is reduced. If
you stop training, the positive
adaptations gained from
cardiovascular training will diminish
or reverse.
 Tedium
■emphasizes the need for variety to
prevent boredom and maintain
motivation. Athletes should
incorporate different training methods
and keep sessions enjoyable and
engaging
The F.I.T.T Formula
■Frequency
■Intensity
■Time
■Type
 Frequency
■means how often a person
should train over a set time.
 Intensity
■the degree of difficulty at
which the exercise is carried
out, is the most important
variable of FITT.
 Time
■how long you exercise during
each session. There isn't one
set rule for how long you should
exercise, and it will typically
depend on your fitness level
and the type of workout you're
doing.
 Type
■Refers to the sort of activity to
complete eg Aerobic activities like
walking, jogging, biking, swimming or
dancing or strengthening activities
such as exercises using exercise
bands, weight machines or hand-held
weights.