3 Elements of Exercise or Training Program:

1. Warm up- To prepare for physical exertion or a performance by exercising or

practicing gently beforehand. Exercises that increases body temperature to
condition and increase flexibility or range of motion.
2. Workout- is a session of vigorous physical exercise or training. It involves
exercise designed to develop specific goals such as strength, flexibility, power,
speed, and cardio vascular endurance.
3. Cool down- (also known as limbering down or warming down) is an easy
exercise, done after a more intense activity, to allow the body to gradually transition
to a resting or near-resting state.

PRINCIPLES OF TRAINING

1. Overload- To increase strength and endurance, you need to add new resistance
or time/intensity to your efforts. This principle works in concert with progression. A
person must work (load) the body in a higher manner than normal in order to
improve fitness.
2. Progression- As a person’s fitness level improves, he or she will need to make
adjustments to the exercise program if continued improvements are desired. What
used to be overload may no longer be sufficient. Frequency, intensity or amount of
time dedicated toward the individual’s exercise program may need to be changed for
continued fitness enhancement.
3. Consistency/Frequency- Consistency in working out will bring more substantial
results than periodic extreme fitness routines. This allows you to measure the
frequency of training or exercise you do in a period of time. Having no consistency to
training may lead you to fall back to where you started or lose the benefits you have
worked hard for.
4. Specificity- The principle of specificity means only those body parts, muscles or
systems involved in a workout will be the ones to experience training. The sport or
exercise training should be relevant and appropriate to the sport or activity for which
the individual is training in order to produce the desired effect. Essentially, specificity
training means that you must perform the skill in order to get better at it.
5. Individuality- Everyone is different and responds differently to training. Some
people are able to handle higher volumes of training while others may respond
better to higher intensities. This is based on a combination of factors like genetic
ability, predominance of muscle fiber types, other factors in your life, chronological
or athletic age, and mental state.
Acquire New Knowledge M4 (Components of Fitness)

PHYSICAL FITNESS
       – it is the ability to perform daily tasks with strength and vigor and do not
experience undue fatigue, and to have strength, energy stamina left over to enjoy
recreational pursuit and be able to meet unforeseen emergencies.
 
What determines fitness?

1. HEREDITY – you are born with a certain body type ultimately affects the kind of
physical activity you can take part in and be good at. There is very little you can do
about your body type with certain congenital weaknesses and strengths. They are
inherited from your parents and from your on starting point on the handicap race to
fitness.
2. LIFESTYLE – this includes what you eat and drink, whether you smoke or
indulge in other harmful activities what you work involves stress, sleep, and how you
normally spend your leisure time.
3. EXERCISE – the greater the degree of exercise in your lifestyle, the fitter you will
become. All the elements of fitness mentioned above respond to a correctly applied
course of exercise.

COMPONENTS OF PHYSICAL FITNESS

 
I. HEALTH RELATED PHYSICAL FITNESS
Health related physical fitness includes those aspects of physiological function that offer
protection from diseases resulting from sedentary lifestyle. It can be improved and/or
maintained through properly directed physical activities. These physiological functions
are:

1.
1. CARDIORESPIRATORY ENDURANCE – this is the ability to perform
whole body activities for extended period of time. The functioning of the heart,
lungs, and blood vessels are essential for the distribution of oxygen and nutrients
and removal of wastes from the body. For performance of vigorous activities,
efficient functioning of heart and lungs is necessary. The more efficient they
function, the easier it will be to walk, run, study, and concentrate for longer
periods of time.It is the most important component of physical fitness.
MONITORING HEART RATE
Maximum Heart Rate (MHR) = 220 bpm
Personal Maximum Heart Rate (PMHR) = 220 – age   ex: 220 – 16 = 204 bpm
Target Heart Rate (THR) = If you are interested in working at 70% of your maximum
heart rate, the target heart rate can be calculated by multiplying 0.7 (220 – age)
Ex: 220 – 20(age) = 200 MHR
     200 x 0.7 = 140 THR
TRAINING TECHNIQUES FOR IMPROVING CARDIORESPIRATORY ENDURANCE

1.
1.
1. Mode or type of the activity
2. Frequency of the activity
3. duration of the activity
4. intensity of the activity
2. FLEXIBILITY – the ability to move a joint smoothly throughout a full range of
motion. It is the quality that permits freedom of movement throughout a full non-
restricted pain free range of motion.


o
 Flexibility is important in maintaining good posture prevents muscle
strain and orthopedic problems such as back aches.

 FACTORS THAT LIMIT FLEXIBILITY

1. Bony structure. An elbow that has been fractured through the joint may lay
down excess calcium in the joint space, causing the joint to lose its ability to fully
extend.
2. Fat may also limit to move through a full range of motion.
3. Skin may also be responsible for limiting movement.
4. Connecting tissue around the joint such as ligaments on the joint capsule may
be subject to contractures. Ligaments and capsules do have some elasticity,
however, if a joint is immobilized for a period of time, these structures tend to lose
some elasticity and actually shorten.
 
KINDS OF STRETCHING (different stretching techniques)
BALLISTIC STRETCHING – repetitive contractions of the agonist muscle used to
produce bouncing stretches of the antagonist muscle.
 
ACTIVE STRETCHING  – passively stretching the antagonist muscle by placing it in a
position of stretch and holding it for an extended period of time.
 
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) – is a group of
stretching techniques involving alternating contractions and relaxation of the antagonist
muscle. A disadvantage of this technique is that it requires a partner to help you stretch.
 

1. MUSCULAR STRENGTH AND MUSCULAR ENDURANCE – the ability or

capacity of the muscle to exert force against a resistance. It refers to the muscle’s
ability to exert force in a single effort. Muscular endurance is the ability of muscles to
perform or sustain a muscle contraction repeatedly over a period of time.

 
METHODS ON IMPROVING STRENGTH
Isometric Exercise – involves a muscle contraction in which the length of the muscle
remains constant while tension develops toward a maximal force against an immovable
resistance.
 

 The muscle should generate a maximal force for 5 seconds at a time, this
contraction should be repeated 5 seconds to 10 times per day.

Ex. Techniques such as putting your arms underneath the middle desk drawer and
pushing up as hard as you can, or pushing out on the inside of the chair space with your
knees. 
Isotonic exercise – a second method of weight training is more commonly used in
improving muscular strength.

 Involves muscular contraction in which force is generated while the muscle is

changing length.

 
Isokinetic Exercise – is one which the length of the muscle is changing while the
contraction is performed at a constant velocity.
 
II. SKILL RELATED PHYSICAL FITNESS
            Skill related physical fitness includes those physical qualities that enable a
person to perform in
sport activities.

 Synonymous with skill fitness is athletic fitness and motor fitness

1. POWER – ability to transfer energy explosively into force.

 Skills requiring power includes high jump, shot put, throwing, and kicking.

1. AGILITY – the ability of the body to change position rapidly and accurately while
moving in space.

1. SPEED – the ability of the perform movement in a short period of time. Usually
with running forward, speed is essential for the successful performance of most
sports and general locomotors movement skills.

1. BALANCE – the ability to maintain some degree of equilibrium while moving or

while standing still.

 Maintaining balance in essential to all sports but is especially importance in the

performance of gymnastic activities.

1. COORDINATION – the ability of the body to perform smoothly and successfully

more than one motor task at the same time.

 Needed for football, tennis, soccer, and other sports that require hand-eye and
foot-eye skills.