THE EXERCISE PROGRAM

Exercise – affects the individual’s health and Phases of Exercise

fitness status
I. WARM-UP
The World Health Organization (WHO) says a  5-15 minutes of exercises such as
sedentary life is one of the ten leading causes of walking, slow jogging, knee lifts,
death and disability, and lack of activity leads to arm circles or trunk rotations
more than 2 million deaths annually.  Functions to slowly increase heart
rate while warming up your muscles
People exercise to keep healthy. They exercise to
for the exercise that you are about to
lose weight or to stay fit. They exercise to make
perform
their muscles bigger and stronger.
 Proper warm-up helps to prevent
Exercise is a big part of staying physically fit. injuries since it makes your muscles
People who are physically fit are alert and full of and joints more pliable and less
energy. Exercise can also help people handle stress. likely to tear
Exercise is especially good for children, teens, and II. WORK-OUT PROPER
older persons.
Flexibility
The Five Principles of Exercise
 10-12 minutes of daily stretching
1. Overload exercises performed slowly without a
 refers to the observation that a body bouncing motion
system must be exercised at a level  Can be included after a warm-up or
beyond which it is presently during a cool down
accustomed
 Components of Overload Muscular Strength
i. Intensity – refers to the  Minimum of two 20-minute sessions
degree of difficulty of an per week that include exercises for
exercise session all the major muscle groups
ii. Duration – refers to how  Lifting weights is the most effective
long a specific activity or an way to increase strength
exercise session will last Muscular Endurance
iii. Frequency – refers to the  at least three 30-minute sessions
number of sessions per given each week that include exercises
amount of time such as calisthenics, pushups, sit-
2. Specificity ups, pull-ups, and weight trainings
 benefits associated with the training for all the major muscle groups
stimulus can only be achieved when
it duplicates the movements and Cardiorespiratory Endurance
energy systems involved in the  at least three 20-minute bouts of
exercise continuous aerobic (activity
3. Individuality requiring oxygen) rhythmic exercise
 no two individuals are exactly alike; each week
all individuals have different  popular aerobic conditioning
performance, fitness attributes, activities include brisk walking,
lifestyle, nutritional preferences and jogging, swimming, cycling, rope-
they respond to exercise and its jumping, rowing, cross-country
physical and social environments in skiing, and some continuous action
their own unique way games like racquetball and handball
4. Recovery
 the amount of time body should be III. COOL DOWN
allowed to rest and recover from  A minimum of 5-10 minutes of slow
fatigue before the next activity walking, low-level exercise,
begins combined with stretching
5. Reversibility  Keep moving! The cool-down
 states that if an individual stops to functions to slowly decrease your
exercise the body returns to its initial heart rate while redirecting blood
level of fitness flow back to normal
  Your cool-down should last between  Example – weight training, using
5-10 minutes. If you are jogging, just either free weights or weight
walk for another 5 minutes machines, is an efficient way to
 Stopping too quickly can also place strengthen your muscles, but sit-ups,
undue stress on your heart push-ups, and leg lifts accomplish
the same goal
3. Aerobic Exercise
General Benefits of Exercise  The word aerobic is made up of two
Greek words: aeros meaning air and
i. Improved health bios meaning life
ii. Stronger muscles  Vigorous enough to increase the
iii. Better flexibility body’s need for oxygen and hence,
iv. Improved posture air intake and breathing rate increase
v. Improved heart and lung system  Examples – swimming, brisk
vi. Better appetite walking, cycling, jogging, rowing;
vii. Feeling more relaxed aerobic classes
viii. Better social life
ix. Improved quality of life Setting Your Aerobic Pace
x. Reduced risk of disease and ill-health
 Exercise intensity is measured in two
ways. One is how fast your heart
beats during an activity.
Two Types of Exercise Contractions
 The other is how difficult you
1. Isotonic Contraction (dynamic) perceive the activity to be.
 Involves alternate shortening
(concentric) and lengthening 1. Calculate your Maximum Heart Rate
(eccentric) of muscles (MHR) and your Target Heart Rate (THR)
 Basic approaches to develop to determine how fast your heart should beat
muscular strength during aerobic activity.
i. Calisthenic exercises – make 2. Maximum Heart Rate (MHR) is the
use of a body segment or the “maximum” number of times your heart can
entire body weight as a form physically beat per minute during exercise.
of resistance 3. No one should exercise at their MHR,
ii. Use of free weights – with because it is too intense. Instead, it is beast
the use of dumbbells and to exercise of a percentage of your own
barbells with varying weights maximum heart rate, or target heart rate
iii. Isokinetic contraction – (THR).
muscles are exposed to fixed 4. Target Heart Rate (THR) is the point at
machines with varying which you achieve the greatest fitness
degrees or resistance benefit.
2. Isometric Contraction (Static) 5. Research shows that the best way to achieve
 Occurs when there is no tension on a fitness is to perform aerobic activities within
muscle but no movement is made your THR range.
causing the length of the muscle to 6. Your THR range is between 60 and 80
remain the same percent of your maximum heart rate during
20 to 60 minutes of exercise, 3 to 5 days per
week.
Three Types of Exercise 7. Sedentary people who are beginning a
fitness program at a low level of intensity,
1. Flexibility Exercise
the goal should be to reach your THR range
 “Flexibility” comes from the word
slowly over time.
“flex”, which means to bend, like at
the elbow or contract, like a muscle
(get shorter in length) Benefits of Aerobic Exercise are:
2. Anaerobic (Resistance Exercise)  Stronger heart
 Anaerobic means requiring minimal  Increase of the total number of red blood
oxygen consumption as you do the cells
exercise  Improved breathing
  Improved muscle health 2. Lift, Raise – to elevate a part of the body or
 Weight loss the whole body to a desired level
 Disease reduction i. Arm raising
 Improved immune system ii. Leg raising
 Improved mental health 3. Stretch, Extend, Straighten – to lengthen a
 Increased stamina part of the body.
i. Arm stretching
ii. Ankle flex
4. Twist – to move body around a long axis
HINTS TO MAKE YOUR PROGRAM WORK
i. Head (neck) twist
FOR YOU:
ii. Trunk twist
1. Choose an activity of your interest. 5. Circle – to move a body around a point
2. Exercising with someone else can make it i. Right (Left) arm circle
more fun. forward/backward
3. Vary your routine. ii. Arms circle
4. Choose a comfortable time of day. forward/backward
 Find a time that works best for you 6. Swing – to move forward and backward in a
and when you feel good. point
5. Don’t get discouraged. It can take some time i. Arms swinging sideward
before you notice some of the changes or ii. Arms swinging overhead
benefits from exercise. iii. Body swinging right and left
6. Forget “no pain, no gain”. While a little 7. Turn, Rotate – to change direction to move
soreness is normal after you first start around an axis
exercising, pain isn’t. Stop if you hurt. i. Hip rotation
7. Make exercise fun. ii. Knee rotation
 You can learn a new dance or a new iii. Ankle rotation
enjoyable physical activity. iv. Shoulder rotation
8. Beware of “low fat” or “fat free” foods – 8. Vibratory – shaking and beating
they’re often loaded with sugar. i. Shake arms and hands
9. Water, water, water rhythmically
10. Eat breakfast always and never skip meals. ii. Shake hips and shoulders
iii. Vibrate entire body

BODY MOVEMENTS
A. Locomotor Movements – are movements that
brings the performer from one place to another
1. Walk - a series of steps in all directions
2. Run – a walk with longer strides and there
is a push-off by the foot to suspend the body
momentarily in air
3. Hop – a spring on one foot and land on the
same foot
4. Skip – a step and hop with the same foot in
one count
5. Leap – to spring on one foot and land on the
other foot
6. Jump – to bring on both feet and land on
one or both feet
7. Gallop – moving in continuous forward or
sideward direction with one foot leading
8. Slide – gliding along the floor with either
foot

B. Axial Movement – movements done in place

1. Bend or Flex – to move the body or part of
the body around a wide axis