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Elements of Exercise Program

The document discusses elements of an exercise program including frequency, intensity, duration, and type of exercise. It also discusses the three main types of exercises - isotonic, isometric, and aerobic exercise. Additionally, it outlines the key components of a daily activity program including warm up, workout, and cool down exercises. Finally, it discusses six scientific rules that lead to fitness including the principles of individual differences, overload, progression, adaptation, use/disuse, and specificity.

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Mariam Gamos
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3K views

Elements of Exercise Program

The document discusses elements of an exercise program including frequency, intensity, duration, and type of exercise. It also discusses the three main types of exercises - isotonic, isometric, and aerobic exercise. Additionally, it outlines the key components of a daily activity program including warm up, workout, and cool down exercises. Finally, it discusses six scientific rules that lead to fitness including the principles of individual differences, overload, progression, adaptation, use/disuse, and specificity.

Uploaded by

Mariam Gamos
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Elements of Exercise Program

- How frequent should the individual exercise be? ( Frequency ) 3 – 5 days per week
- How intense or vigorous should the exercise session be?
( Intensity ) Moderate to Vigorous

- How long should an exercise session be?


( Duration ) 20 – 60 minutes

- What type of exercise should be included?


( Type of Exercise ) specific including aerobics

Three Types of Exercises

1. Isotonic Exercise – where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many physical education
activities.
2. Isometric Exercise – where the muscles are made to undergo tension and hold a
certain position for sometime in order to develop muscle strength.
3. Aerobic Exercise – which entails vigorous movements such as brisk walking,
jogging, running and dancing. The body experiences fast breathing so that the
muscles of the heart and the lungs are exercised.

The Facts to Consider during Daily Physical Activity

1. There are three key components of the daily activity program: the warm up exercise,
workout, and cool-down exercises.
2. The cardio-vascular warm up prior to the workout is recommended to prepare the
muscles and heart for the workout.
3. Stretching portion of the warm up should be done after the cardio-vascular portion.
4. A cool-down after the workout is important to promote an effective recovery from
physical activity.

6 Scientific Rules That Lead to Fitness


By Elizabeth Quinn | Reviewed by Richard N. Fogoros, MD

In the study of exercise science, there are several universally accepted scientific
exercise training principles that must be followed in order to get the most from exercise
programs and improve both physical fitness and sports performance.

These rules apply to all athletes from beginners to elite competitors. Of course, you
don't need to follow every one of them all the time, but if you want to get in better shape,
improve your sports performance, get better at a particular fitness discipline, or avoid
stalling and back-slides, these fundamental rules are the hidden force behind your
ability to change your fitness level.  

To design an optimal exercise program, workout or training schedule, a coach or athlete


should adhere to the following six fundamental principles of exercise science.
Rule 1 - The Principle of Individual Differences

The principle of individual differences simple means that, because we all are unique
individuals, we will all have a slightly different response to an exercise program. This is
another way of saying that "one size does not fit all" when it comes to exercise. Well-
designed exercise programs should be based on our individual differences and
responses to exercise.

Some of these differences have to do with body size and shape, genetics, past
experience, chronic conditions, injuries, and even gender. For example, women
generally need more recovery time than men, and older athletes generally need more
recovery time than younger athletes.

Rule 2 - The Principle of Overload


The exercise science principle of overload states that a greater than normal stress or
load on the body is required for training adaptation to take place. What this means is
that in order to improve our fitness, strength or endurance, we need to increase the
workload accordingly.

In order for a muscle (including the heart) to increase strength, it must be gradually
stressed by working against a load greater than it is accustomed to. To increase
endurance, muscles must work for a longer period of time than they are accustomed to
or at a higher intensity level. This could mean lifting more weight or doing high intensity
interval training workouts.

Rule 3 - The Principle of Progression


The principle of progression implies that there is an optimal level of overload that should
be achieved, and an optimal time frame for this overload to occur. A gradual and
systematic increase of the workload over a period of time will result in improvements in
fitness without risk of injury. If overload occurs too slowly, improvement is unlikely, but
overload that is increased too rapidly may result in injury or muscle damage. For
example, the weekend athlete who exercises vigorously only on weekends violates the
principle of progression and most likely will not see obvious fitness gains.

The Principle of Progression also stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and injury.
You should not train hard all the time, as you'll risk overtraining and a decrease in
fitness.

Rule 4 - The Principle of Adaptation


Adaptation refers to the body's ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop
sports-specific skills, such as batting, swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it second-nature and easier to perform.
Adaptation explains why beginning exercisers are often sore after starting a new
routine, but after doing the same exercise for weeks and months they have little, if
any, muscle soreness.

Additionally, it makes an athlete very efficient and allows him to expend less energy
doing the same movements. This reinforces the need to vary a workout routine if you
want to see continued improvement.

Rule 5 - The Principle of Use/Disuse


The Principle of Use/Disuse implies that when it comes to fitness, you do actually  "use
it or lose it."  This simply means that your muscles hypertrophy with use
and atrophy with disuse. This also explains why we decondition, or lose fitness, when
we stop exercise.

Rule 6 -The Principle of Specificity


We've all heard the phrase, "practice makes perfect." Well, this is the principle of
specificity in action. This principle simply states that exercising a certain body part or
component of the body primarily develops that part. The principle of specificity implies
that, to become better at a particular exercise or skill, you must perform that exercise or
skill. A runner should train by running, a swimmer by swimming and a cyclist by cycling.
While it's helpful to have a good base of fitness and to do general conditioning routines,
if you want to be better at your sport, you need to train specifically for that sport.

Source: Wilmore, J.H. and Costill, D.L. Physiology of Sport and Exercise: 3rd
Edition. 2005. Human Kinetics Publishing

Component of a Fitness Program

1. Warm up – it prepares the body for physical activity. There are two good reasons
for warming up prior to activity. The first is to prepare the heart muscle and
circulatory system. A proper warm up decreases the risk of irregular heart beats
associated with poor coronary circulation. The second reason for a warm up is to
stretch the skeletal muscle. By gradually warming up the body, the muscles
become more elastic and extensible. The skeletal muscle warm-up should static
stretching of the major muscle groups involved in the exercise.

2. The Work-out – elevates the heart and achieves aerobic fitness. Activities which
may be included in this phase, are walking, jogging, running, swimming skipping
and aerobic dancing. This phase should follow the principles of training with
regard to frequency, intensity, and time.

3. The cool-down – is done immediately done after the work-out. This part helps in
returning the blood to the heart for re-oxygenation, thus preventing a pool of
blood in the muscles of the arms and legs. After a vigorous activity, enough blood
may not circulated back to the brain, heart and symptoms such as dizziness and
faintness may occur without cool-down. Two principal components of a cool-
down: static muscle stretching and activity for cardiovascular system.
GUIDELINES FOR TRAINING

1. Train the way you want your body to change.


2. Train regularly.
3. Get in shape gradually.
4. Warm-up before exercising, and cool-down afterward.
5. Listen to your body.
6. Try training with a partner.
Train your mind.

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