General

Concepts of
Exercise-Based
Fitness
 Over the past few decades, researchers
have gained a better understanding of the health
benefits of a physically active lifestyle. Habitual
physical activity is known to protect against
chronic diseases in adults, such as cardiovascular
disease, hypertension, obesity, type 2 diabetes,
and osteoporosis. However, limited scientific
evidence exists in youth, and experts believe that
many chronic diseases affecting older adults are a
result of lifelong processes originating in
childhood and adolescence.
 Therefore, promoting youth physical activity
has gained support as a recommended strategy
for reducing disease risk and improving public
health. Regular participation in physical activity
can provide immediate cardiopulmonary,
musculoskeletal, and psychological benefits, but
the main goal is to establish a pattern of behavior
that persists into adulthood. School physical
education programs are well-positioned to
contribute significantly to promoting lifelong
physical activity.
 The success of a physical education program
in fostering a child's commitment to lifelong
activity depends on various factors, including the
development of physical skills, exposure to
various movement forms, individualization of
activities, and the provision of safe environments.
Teaching youth basic training principles and FITT
guidelines (frequency, intensity, time, and type) is
crucial for developing physically active adults.
 These concepts provide the foundation for
safe and effective physical activity program
design, addressing an individual's physical activity
and health-related fitness needs. Although many
instructors may be familiar with these concepts,
this chapter provides a quick reference for easier
teaching.
Exercise - is a type of physical activity that
requires planned, structured and repetitive bodily
movement to improve or maintain one or more
components of physical fitness.

Workout - is an example of exercise. It is an

episode in which someone tries to influence
fitness by maintaining or improving cardiovascular
endurance, muscular strength, muscular
endurance, flexibility, body composition or some
combination of these.
 This concept highlights the importance of
proper preparation for both new and experienced
individuals in a physical activity program. For
beginners, proper preparation can help reduce
injury risks and enhance enjoyment. It aims to
encourage long-term involvement in physical
activity, making it a part of a person's normal
lifestyle. Factors that can help prepare and make
physical activity a part of a person's routine are
presented.
HOW TO START YOUR FITNESS
PROGRAM

1. Assess your fitness level.

a. 3-minute step test

(CARDIORESPIRATORY
ENDURANCE)
b. BMI/Skinfold test/Wait hip Ratio (BODY
COMPOSITION)
c. Sit and reach (FLEXIBILITY)
d. Curl-up (MUSCULAR ENDURANCE)
e. Trunk lift (MUSCULAR STRENGTH)
2. Design your fitness program

a. consider your fitness goals (Should be

SMART)
b. consider the different fitness training
program (AEROBIC,
ANAEROBIC, STRENGTH,
FLEXIBILITY)
6 BENEFITS OF FLEXIBILITY
Improved flexibility produces a wide range of physical
benefits and can have a positive effect on your overall
well-being. Here are a few ways that increased
flexibility is likely to help you.
1. Fewer injuries

Once you develop strength and flexibility in your body

you’ll be able to withstand more physical stress. Plus,
you’ll rid your body of any muscle imbalances, which
will reduce your chance of getting injured during
physical activity. Correcting muscle imbalances
requires a combination of strengthening the
underactive muscles and stretching the overactive
(tight) ones.
2. Less pain

Your body is likely to feel better overall once you work

on lengthening and opening your muscles. When your
muscles are looser and less tense, you’ll experience
fewer aches and pains. Plus, you may be less likely to
experience muscle cramps.
3. Improved posture and balance

When you focus on increasing muscular flexibility your

posture is likely to improve. Working out your body
allows you to have proper alignment and correct any
imbalances. Plus, with an increased range of motion
you may find it easier to sit or stand in certain ways.
Yoga has been shown to improve balance.
4. A positive state of mind

Regularly engaging in poses that stretch and open up

your body can bring about feelings of relaxation. The
physical benefits can extend to a relaxed state of
mind. You may find it easier to unwind once your body
feels better.
5. Greater strength

It’s important to increase strength as you become

more flexible. This ensures your muscles will have the
right amount of tension so that they’re strong enough
to support you and your movements, allowing you to
become more physically fit.
6. Improved physical performance

Once you increase your flexibility to allow greater

movement in your body you’ll be able to perform better
physically. This is in part because your muscles are
working more effectively.
Effective Ways to Track Your Fitness Progress (SPACE
COAST DAILY)

1. Assess or measure your body

2. Make a workout journal
3. Take progression photos
4. Test your Rep Max
Rep Max is the shortened form of Repetition
Maximum. It refers to the maximum weight that one can
lift for a specific number of reps. Rep Max or RM is a
measure that is used to determine the strength level of an
individual. Measuring your RM from time to time will
help you understand your strength gains.
5. Measure your body weight
6. Reward yourself
7. Monitor your heart rate
Three phases needed in every workout:

1. Warm-up - is a phase where in you prepare your

body for exercise by slowly increasing heart rate, blood
pressure, and body temperature and blood flow.

• Increases active muscle blood flow.

• Increases blood flow to the heart.
• Raises body temperature and may reduce the risk
of muscular injury and soreness.
• Facilitates temperature regulation by causing earlier
sweating.
An effective warm-up consists of two components: a
general cardiovascular warm-up, which prepares the
heart and circulatory system for exercise, and a
stretching warm-up, which involves static stretching of
major large muscle groups. The American College of
Sports Medicine recommends 5 to 10 minutes of low-
intensity large muscle activity, such as walking, for the
first phase of the warm-up. The second phase
involves static stretching of the major large muscle
groups, which is recommended after the general
cardiovascular warm-up.
The second phase involves static stretching of the
major large muscle groups, which is recommended
after the general cardiovascular warm-up. The
cardiovascular warm-up is suitable for most activities,
but other mild exercise can be substituted. The most
common reasons for recommending a stretching
warm-up are to reduce injury risk and enhance
performance, but evidence is mixed on the benefits of
stretching warm-ups for injury prevention.
In summary, a general cardiovascular warm-up is
essential before vigorous physical activity, and a
gentle, static stretching warm-up is not a substitute
for regular stretching exercises to improve
flexibility.
2. EXERCISE PROPER/WORKOUT is the core of
workout. This is to maintain or improve the current
level of one or more fitness components where
vigorous activity also takes place.

The primary physical activity is the core of a lesson or

session, aiming to enhance or maintain health-related
fitness components. The frequency, intensity, time, and
type of physical activity depend on the lesson's goals,
class duration, and individual fitness level.
Types of Exercises/Workouts

1. Aerobic
2. Anaerobic
3. Strength (Resistance) Training
4. Flexibility Exercise
5. Balancing
3. Cool down allows the body to slow down
gradually. This facilitates the removal from the
carbon dioxide and lactic acid which are products
of muscular contractions.
A cool-down is crucial for effective recovery from
physical activity, as it allows for a gradual recovery
immediately after the workout. The American
College of Sports Medicine (ACSM) recommends
a two-phase cool-down, similar to the warm-up.
The first phase involves low-intensity activity for
approximately 5 minutes, slowing the metabolic
and cardiovascular systems.
During physical activity, the heart pumps a large
amount of blood to supply the working muscles
with oxygen, but muscles squeeze veins, forcing
blood back to the heart. If exercise is stopped
abruptly, blood may pool in the working muscles,
causing blood pressure to drop and potentially
dizziness. To prevent this, it is recommended to
slow down gradually after exercise and keep
moving until blood pressure and heart rate return
to near-resting values. This phase is especially
important for those with cardiovascular risk factors
or disease.
The second phase involves stretching exercises,
which may be more important than stretching
before exercise to relieve spasms in fatigued
muscles. Stretching as part of the cool-down may
be more effective for lengthening muscles due to
the elevated muscle temperature and muscle
capacity. The cool-down stretch should last 5
minutes or more. Activities such as yoga, Tai Chi,
and relaxation exercises can also be used as part
of the second phase of the cool-down.
Physiological Benefits of
Exercise
Effects of Exercise on
Selected Body System
1. Circulatory System

The circulatory system is known as the transport

system of the body due to the fact that it is closed loop
composed of the heart and the blood vessels in which
the heart is the pumping organ that will generate the
pressure to move the blood through the system.

CARDIAC OUTPUT - Amount of blood pumped by the

heart per minute
HEART RATE - Number of heart beats per minute
STROKE VOLUME - Amount of blood pumped per
heartbeat that is expressed milliliters.
During exercise, cardiac output can be increased by
increasing heart rate or stroke volume, but stroke
volume doesn't increase beyond low intensity
exercises. The rise in cardiac output during moderate
to vigorous activities is due to heart rate increases
alone, which increase blood flow to working muscles.
This response is due to the demand for oxygen, food,
and elimination of waste products like carbon dioxide
and lactic acid. Additionally, blood movement during
exercise increases blood pressure, specifically systolic
arterial pressure, due to artery pulsation felt by fingers
near the artery.
Immediate Effects of Exercises

1. Increase in Heart Rate:

Generally, the resting heart rate of an adult remains at

72 beats per minute. The best endurance athletes
usually have 28–40 beats per minute. Even before
beginning of exercise the heart rate increases in
anticipation. It is known as anticipatory response.
When an individual starts exercising, his heart rate
increases as per the intensity and duration of the
exercise.
2. Increase in Stroke Volume:

Stroke volume is the amount of blood ejected per beat

from the left ventricle. It is measured in ml/beat. Stroke
volume increases proportionally with intensity of the
exercise. In untrained, individuals, the stroke volume at
rest remains at 50–70 ml/beat. It increases up to 110–
130 ml/beat during intense exercise. The stroke
volume of experienced athletes at rest remains at 90–
110 ml/beat. It increases up to 150–220 ml/beat during
intensive exercise.
3. Increase in Cardiac Output:

Cardiac output is the amount of blood pumped by the

heart in one minute. It is measured in litre/minute.
Cardiac output is a product of stroke volume and heart
rate. If either heart rate or stroke volume increases or
both, the cardiac output increases also. The cardiac
output increases proportionally with the intensity of
exercise. At rest the cardiac output is about 5
litre/minute but during intense exercise it can increase
up to 20–40 litre/minute.
4. Increase in Blood Flow:

The cardiovascular system can redistribute more blood

to those tissues which have immediate demand and
less blood to those tissues which have less demand for
oxygen. Generally, at rest 15–20% of the circulating
blood is supplied to skeletal muscles. It increases to
80–85% of cardiac output during intensive exercise.
Blood is moved away from the main organs such as
liver, intestines and kidneys. In fact, it is redirected to
the skin to enhance heat loss.
5. Increase in Blood Pressure:

Generally, the systolic blood pressure of a healthy

individual ranges from 110–140 mmHg and diastolic
blood pressure ranges from 60–90 mmHg during
resting position. During exercise the systolic blood
pressure can increase to over 200 mmHg. The
maximum systolic blood pressure in highly trained
athletes have been reported as 250 mmHg. Diastolic
blood pressure usually remains unchanged even
during intensive exercise. If there is an increase of
more than 15 mmHg as exercise intensity increases, it
indicates the presence of coronary heart disease.
Long Term Effects of Exercises

After doing exercises for a long time, certain

adaptations take place in our cardiovascular system.
These are called long term effects of exercise. The
various long-term effects of exercises are stated below.
1. Increase in the Size of Heart:

When we perform regular exercise, the muscles of the

heart increase in size and strength. In fact, the left
ventricle adapts to the greatest extent. The heart walls
grow stronger and thicker. Recent studies show that
the myocardial wall thickness also increases.
2. Decrease in Resting Heart Rate:

Regular exercise decreases the resting heart rate. If a

10-week training programme is given to an individual
whose initial resting heart rate is 72 beats per minute,
after this training time, his resting heart rate may be
reduced up to 10 beats per minute. After regular
exercise, the heart finally becomes more efficient. It
does not require to beat so quickly to supply blood to
the body at rest. It has been noted that highly
conditioned athletes can have their resting heart rates
in the 30s.
3. Stroke Volume Increases at Rest:

Regular exercise helps in increasing the stroke volume

at rest. The stroke volume at rest remains up to 50–70
ml/beat in untrained individuals, 70–90 ml/beat in
trained individuals and 90–110 ml/beat in the best
endurance athletes.
3. Increase in Cardiac Output:

Regular exercise tends to increase the cardiac output.

The cardiac output in untrained individuals may be 14–
20 litre/minute and 25–35 litre/minute in trained
individuals and in the best athletes, the cardiac output
can be as high as 40 litre/minute at rest.
4. Increased Blood Flow:

In response to the need to supply the muscles with

more oxygen during exercise, the body increases its
number of capillaries. The existing capillaries also open
wider. The blood redistribution becomes more efficient
and effective. As a result of above-mentioned facts
there is an increased blood circulation in the body.
4. Increased Blood Flow:

In response to the need to supply the muscles with

more oxygen during exercise, the body increases its
number of capillaries. The existing capillaries also open
wider. The blood redistribution becomes more efficient
and effective. As a result of above-mentioned facts
there is an increased blood circulation in the body.
5. Decrease in Blood Pressure:

Regular exercise decreases the blood pressure

(systolic and diastolic blood pressure) by up to 10
mmHg at rest.
 7. Increase in Blood Volume:

Regular exercises also increase the blood volume. In

fact, there is an increase in plasma volume which in
turn enhances the blood volume. In addition, the body
produces a greater number of red blood cells in order
to keep the muscles supplied with oxygen during heavy
exercise.
8. Quicker Recovery Rate:

Regular exercise quickens the recovery rate. A trained

athlete’s heart rate becomes normal quickly than in a
beginner. Rate of respiration also becomes normal
rapidly. Therefore, the recovery becomes fast.
9. Reduced Risk of Heart Diseases:

Regular exercise gradually reduces stress-related

hormones from circulating in the blood stream. This
increases the blood vessel path, which in turn lowers
the risk for developing plaque that can lead to coronary
heart diseases. Hence, exercises reduce the risk of
heart diseases.
9. Reduced Risk of Heart Diseases:

Regular exercise gradually reduces stress-related

hormones from circulating in the blood stream. This
increases the blood vessel path, which in turn lowers
the risk for developing plaque that can lead to coronary
heart diseases. Hence, exercises reduce the risk of
heart diseases.