WHAT IS EXERCISE?

Is a planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level.

IMPORTANT NOTE:
Physical Activity is different from exercise but both of them can improve one’s well-being. The
problem is, the protection conferred by being fit is higher than being physically active

MISCONCEPTION:
Many people believe that one should engage in sports and exercise to be active, when they are
only part of the activity that can be classified under recreational physical activity.

BENEFITS OF BEING PHYSICALLY FIT AND BECOMING ACTIVE:

The ability to carry out task with vigor and alertness, without undue fatigue, and still
with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.
Experts have identified several components that an individual should maintain at an
adequate level to remain healthy and reduce the risk of premature death, disease, and
injury.

Importance of Exercise:

 The body functions more efficiently if it is active.

 Many of our leisure activities are sedentary in nature
 Inactivity contributes to many of the prominent health problems that exist today.

TYPES OF EXERCISE PROGRAM TO PERFORM:

An exercise program can consist of several exercises. They are repetitive movements
that aim to improve one or more components of fitness.

1. AEROBIC EXERCISE: Involve large muscle group (e.g thighs) that perform rhythmic and
continuous movement for a prolonged period of time in order to improved aerobic
capacity (ex. Swimming, biking, running and dancing)

2. RESISTANCE TRAINING: require the muscle to contract against an external load (e.g.
barbell) in order to improve muscular strength, muscular endurance and bone strength
(e.g. TRX: Total Resistance exercise, Thera-Bands etc.)
 3. STRETCHING EXERCISE: increase the elasticity of muscles and tendons surrounding the
joint in order to improve flexibility.( e.g. static, ballistic, dynamic stretching)

CLASSIFICATION OF EXERCISES:

CHANGES THAT MAY OCCUR AS A RESULT OF AEROBIC EXERCISE:

 STIMULATE CHANGES IN THE VARIOUS ORGANS AND TISSUES OF THE BODY

SPECIFICALLY THE CARDIOVASCULAR SYSTEM.
 THE BODY ADAPT TO THE INCREASED DEMANDS BY ALLOWING MORE OXYGEN AND
NUTRIENTS TO THE EXERCISING MUSCLES.
 THE HEART WILL BE ABLE TO EJECT MORE BLOOD AT EVERY BEAT AS A RESULT OF AN
INCREASE IN THE SIZE OF THE LEFT VENTRICLE CHAMBER
 THE CAPILLARY NETWROK WILL BE ENHANCED TOWARDS THE WORKING MUSCLES
 THE BLOOD PLASMA VOLUME WILL BE INCREASED WITHIN TWO WEEKS OF AEROBIC
TRAINING

IMPORTANCE OF STRETCHING EXERCISE IN IMPROVING PERFORMANCE:

 IMPROVES THE RANGE OF MOTION AROUND THE JOINTS

 HELPS IN PERFORMING DAILY TASK EFFICIENTLY
 INCREASES JOINT ELASTICITY SPECIFICALLY IN THE LIMB MUSCLE –TENDON UNIT.
 IMPROVES MUSCLE COORDINATION.
 IMPROVES CONNECTIVE TISSUE ELASTICITY.
 IMPROVES JOINT STRENGTH.
 IMPROVES THE EFFICIENCY OF MOVEMENT.
 INCREASES THE RANGE OF MOVEMENT WITHOUT CAUSING INJURY.
 CORRECTS MUSCLE IMBALANCE.
 IMPROVES POSTURE.

PSYCHOLOGICAL BENEFITS FROM EXERCISE:

 IMPROVES MOOD OF AN INDIVIDUAL AND REDUSES ANXIETY.

 TRIGGERS RELAXATION AND REDUCES MUSCLE THIGHTNESS.
 STIMULATE THE RELEASE OF FEEL-GOOD BRAIN CHEMICALS CALLED ENDORPHINS.
 INCREASES LEARNING AND INTELLIGENCE QUOTIENT.
 HELPS IN COPING UP WITH STRESS AND CONTROL DEPRESSION.
 HELPS IN INCREASING SELF ESTEEM AND CONFIDENCE.
 A SOURCE FOR FUN AND ENJOYABLE ACTIVITY.
 A SOURCE FOR SOCIAL INTERACTIONS
 HELPS INDIVIDUAL SUSTAIN AN ACTIVE LIFESTYLE AND CHOOSE OTHER HEALTHY
HABITS.