Darren C.

Rumbines BABA 1E

Part II.

A.

History of Spinning

People have been trying to get the benefits of cycling indoors for decades. I remember climbing
on the contraption my great aunt Eleanor had in her master bathroom as a little girl. It looked like
a bicycle – it had wheels, peddles, and handles – but the handles themselves moved forward and
backward as you pedaled. This may have been safe for adults, but my very short five-year-old self
had a comically short ride! Thankfully, my ego was bruised far worse than my nose... Fortunately,
indoor cycling started to become a true art and science when the now-famous Johnny Goldberg
(“Johnny G”) invented Spinning® in the mid-1980's. Goldberg, who was an endurance bicycle
racer (among other accomplishments), was hit by a car while training for a race at night. There had
to be a better way – and indeed there was. Not only that, but Goldberg didn't stop with radically
improving the indoor bicycle; in addition, he spent ten years developing Spinning as an entire
workout program. In 1992, Goldberg and his partner John Baudhuin began manufacturing the first
Spinner® bikes, and the first Spinning program was officially offered at Crunch Gyms in New
York in 1993. – Dawn Wolf

Source: https://www.rydeoncycling.com/the-history-of-spinning-and-indoor-cycling/

History of HIIT (High Intensity Interval Training)

With Gerschler took interval training to a whole new level, which largely resembles interval training
today in 2017. His interval training concentrated on greater intensity because the intervals of rest or
light jogging that followed allowed for partial restoration, before the next intense interval. Interval
training faded somewhat during the Second World War but reemerged with Emil Zatopek would run in
heavy military boots to add resistance. Zatopek would rest longer, but his burst of power where of high
intensity. Experiments like this continued and in 1996, Izumi Tabata of the National Institute of Fitness
and Sports in Kanoya,Japan released the results of his clinical study on the effects of HIIT. By the
mid-1930’s, the Swedish trainer Gosta Holmer developed a unique interval training system that
required varying the intervals based on how the athlete felt. So, during a long run, an athlete may
switch between a quick and a slow rate or between a quick and a medium pace or between a
medium and a slow rate. The Swedish word for this kind of training is Fartlek or speed play, and
this continues to be a popular type of training for runners German trainer Woldemar Gerschler
observed the Finns and Swedes and decided that there was an opportunity to develop this type of
training even more. With Gerschler took interval training to a whole new level, which largely
resembles interval training today in 2017. His interval training concentrated on greater intensity
because the intervals of rest or light jogging that followed allowed for partial restoration, before
the next intense interval. Interval training faded somewhat during the Second World War but
reemerged with Emil Zatopek would run in heavy military boots to add resistance. Zatopek would
rest longer, but his burst of power where of high intensity. Experiments like this continued and in
1996, Izumi Tabata of the National Institute of Fitness and Sports in Kanoya,Japan released the
results of his clinical study on the effects of HIIT.

Source: https://www.hustlerfitness.com/blogs/training/high-intensity-interval-training-hiit

History of Full Body Stretching Exercise

There is no defined clinical assessment of what constitutes sufficient mobility and the aims of
stretching differ according to the wider goals of the practitioner. Ancient Greeks used stretching
in gymnastic training that included health maintenance, athletics and military physical training.
Stretching in the context of manual therapy can be traced back to Hippocrates and Galen, chief
physician to the gladiators in Pergamum from A.D.157 and therefore probably the original sports
therapist. Osteopathy was founded by Dr Andrew Taylor Still in the US in 1874 attributing disease
to ‘structural derangements’ amenable to spinal manipulation (Porter 1997). Passive stretching of
soft tissue is a substantial component of osteopathic treatment that aims to restore normal structure
and consequent normal function. Chiropractice was established in 1895 by Daniel David Palmer
on the hypothesis that energy flow from the brain was a life giving force and disease resulted when
obstructed. The spine usually provided the obstruction so chiro-practitioners concern themselves
with spinal manipulation to remove the obstruction (Porter 1997). Osteopathy and chiropractice
continue to lack scientific validation but their practice, incorporating some stretching of soft tissues
of the low back, is widespread. Osteopathic techniques have influenced and merged with orthodox
manual therapy and practiced by physio and sports therapists. Stoddard (1980) describes
mobilization techniques used in osteopathy to remedy restricted joint movement that bear
significant resemblance to techniques similarly employed by Kaltenborne. Kaltenborne was
significantly influenced by osteopathic thought although he is probably best known for
establishing the ‘concave-convex’ rule of arthrokinematic joint motion, subsequently developed
by his student Maitland. (Lamb 1994). Evjenth was a close professional associate of Kaltenborne
who published prolifically on stretching techniques. He divided stretching into ‘therapeutic
stretching’ imposed by the therapist (Evjenth and Hamberg 1988) and ‘self-stretching’ as used in
exercise (Evjenth and Hamberg 1989). The two concepts were not mutually exclusive as these
authors saw a role for the manual therapist in teaching their patients self-stretching to aid recovery.
This is now the usual practice adopted by osteopaths, physio and sports therapists. These texts are
encyclopedic and profusely illustrated with respective examples. McKenzie also provides ‘hands
on’ stretching and is a campaigner for patient self-help advocating simple ‘broad-brush’ techniques
devoid of pretence and mystery enabling the patient to easily understand and administer treatment
autonomously (Mckenzie 1981). This he implicitly contrasts with osteopathic practice whereby
mobilizations have become increasingly subtle, intricate and precise (Lee 2003).

Source: http://gayyoga.gn.apc.org/Stretching%20history%20(1).htm

B. The importance of Physical Fitness Exercise

The abundance of benefits from that one can get from physical fitness exercise makes it important
to our lives, naming a few of the benefits: (1) Saves money - According to the Centers for Disease
Control and Prevention, chronic diseases cause 7 out of 10 deaths in the U.S., and treating chronic
diseases accounts for 86% of U.S. healthcare costs. While some diseases cannot be prevented, you
can reduce your risk for certain disease – such as heart disease and diabetes – through reducing
risky behaviors and living a healthy lifestyle. Making healthy choices, such as engaging in regular
physical activity, can reduce your risk for many health issues and complications that can result in
expensive medical care. (2) Increase your life expectancy -Numerous studies have shown that
regular physical activity increases life expectancy and reduces the risk of premature mortality.
There’s not a magic formula that translates hours of physical activity into hours of life gained, but
research suggests that people who are more active tend to be healthier and tend to live longer. (3)
Reduce your risk of injury - Regular exercise and physical activity increase muscle strength, bone
density, flexibility, and stability. Physical fitness can reduce your risk for and resilience to
accidental injuries, especially as you get older. For example, stronger muscles and better balance
mean that you’re less likely to slip and fall, and stronger bones mean that your less likely to suffer
bone injuries should you take a tumble. (4) Improve your quality of life - A sedentary lifestyle
and a lack of physical activity can take a toll on a person’s body. Physical inactivity is associated
with an increased risk for certain types of cancer, numerous chronic diseases, and mental health
issues. Exercise, however, has been shown to improve mood and mental health, and provides
numerous health benefits. Of course physical fitness also allows you to do things that you may not
otherwise be able to do. (5) Stay active - Staying active and healthy allows you to do activities that
require a certain level of physical fitness. For example, hiking to the top of a mountain is a
rewarding experience that instills a sense of accomplishment and provides spectacular scenery, but
there are people who cannot experience this due to fitness limitations. But even walking around
the zoo with your family or playing on the playground with your children can be challenging for
those who neglect physical activity for extended periods of time. Being active means that it’s easier
to stay active as you get older. (6) Improve your health - There are numerous health advantages to
physical fitness. Regular exercise and physical activity promotes strong muscles and bones. It
improves respiratory, cardiovascular health, and overall health. Staying active can also help you
maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk
for some cancers. In other words, staying active is a crucial part of maintaining good health and
wellness.

C. The benefits of the effectiveness of my training program in terms of the dimension of

wellness.

1. Physical Dimension

- The training program provided essential benefits for my physical wellness through the essence
of enhancing my cardiovascular endurance, flexibility and strength.

2. Intellectual Dimension

- The training program provided benefits for my intellect through overall knowledge of principles
such as overload principle and others.

3. Emotional Dimension

- The training program relieved me of stress from school works, and in such I felt happy and
satisfied.
4. Social Dimension

- The training program helped me to interact with my other classmates as I seek assistance from
them when doing the exercise and also in our house I have developed a continuous interaction with
my siblings through talking about health and wellness.

5. Spiritual Dimension

- The training program helped me grow spiritually by through meditation.

6. Vocational Dimension

- The training program helped me to experience satisfaction in my work both physically and
mentally.

7. Financial Dimension

- The training program pushed me to plan my budget for my expenses as it required me to consume
a lot of food thus increasing my expenses. It led me to plan for my budget and in thus I practiced
budgeting through this program.

8. Environmental Dimension

- The training program helped me think cleaner for the environment as I see and feel the effects
of global warming while doing the program, the extreme heat that was not there in the past years
led me to think and act in ways even though small would help the environment.
PART III.

A.) How will your fitness activity can contribute in your everyday life as part of your
training to you professional endeavor as a Lasallian.

Overall the impact of the fitness activity in my everyday life is drastic and important as to
how I grew in the past month or so. It helped me to become more disciplined not only in doing the
training program but also it in my studies. I believe that the discipline that I acquired during this
period will only continue to grow and help me in my professional career later on in my life. It will
also continue to regularly enhance my health and lessen the risk of sickness in me. In conclusion
the fitness activity will be an essential experience for me as it helped me grow into a better person
than I was yesterday.
TRAINING PROGRAM

WEEK 1

DAY 1 – REST FOR 30 SECONDS AFTER EVERY EXERCISE

PUSH UPS 25 SECONDS

SIT UPS 25 SECONDS

SQUATS 25 SECONDS

ELBOW PLANK 20 SECONDS

DAY 2 – REST FOR 30 SECONDS AFTER EVERY EXERCISE

SIT UPS 25 SECONDS

SQUATS 25 SECONDS

PUSH UPS 25 SECONDS

ELBOW PLANK 20 SECONDS

DAY 3 – REST FOR 30 SECONDS AFTER EVERY EXERCISE

PUSH UPS 30 SECONDS

SIT UPS 30 SECONDS

SQUATS 30 SECONDS

ELBOW PLANK 25 SECONDS

DAY 4 – REST DAY

DAY 5 – REST FOR 30 SECONDS AFTER EVERY EXERCISE

SQUATS 30 SECONDS

SIT UPS 30 SECONDS

PUSH UPS 30 SECONDS

ELBOW PLANK 25 SECONDS

DAY 6 – REST FOR 30 SECONDS AFTER EVERY EXERCISE

PUSH UPS 35 SECONDS

SQUATS 35 SECONDS

SIT UPS 35 SECONDS

ELBOW PLANK 30 SECONDS

DAY 7- REST DAY

WEEK 2

THE SAME EXCERCISES AS WEEK 1 JUST ADD 5 SECONDS TO EACH EXERCISES;

REST TIME WOULD BE DECREASED TO 25 SECONDS.

WEEK 3

THE SAME AS EXCERCISES AS WEEKS 1&2 ADD 5 SECONDS TO EACH

EXERCISES; REST TIME WOULD BE DECREASED TO 20 SECONDS IN THE 3RD
DAY.

WEEK 4

THE SAME AS EXERCISES FROM WEEKS 1,2 AND 3. 50 SECONDS FOR EACH
EXERCISE; REST TIME WOULD BE DECREASED TO 15 SECONDS.