Doing physical exercises and playing sports can be good to

your overall well-being. But to ensure an effective and safe training program and minimize the possible
negative effects such as injuries, illnesses, and discouragements of exercise participation, you should
follow several guidelines.

1.

Safety. Before the training, make sure that the activity areas are clean and safe. You should also know
the form and practice the proper technique of the physical activity. In relation to the demands of the
exercise, learn when to keep on going and when to back off.

Warm up and cool down. Take at least 10 minutes to do appropriate warm up activities before doing the
physical activity. Cool down for 3 to 5 minutes after doing the activity. Overload. Work harder to elicit
physiological improvements. For example, if you are doing twenty push ups in 4 day, try making it thirty
when it is already easy to do twenty. By doing this, you will not only challenge yourself but also improve
your endurance and strength.

4, Specificity. Physical activities will impose certain physical and physiological demands on your body
that will result in particular physical and physiological adaptations. This should serve as basis for
choosing an activity that will best address fitness goals,

5, Consistency/Regularity. Doing physical activities should be consistent for it to be an effective agent of

fitness improvement. At least three times weekly is ideal.

6. Progression. Increase intensity/difficulty of physical activities gradually, according to one’s capacity

and fitness gains. Doing “too much, too soon” might cause fatigue, injuries, or illness.

7. Individuality. Consider personal and individual preferences, limitations, relevant history to safety and
specific fitness objectives in choosing any physical activity or exercise program. You should know, for
example, if you have a musculoskeletal injury or any condition that might get worse by doing physical
activities.

8. Motivation. The physical activity program should present attainable challenges and fulfilling sessions
to encourage you to consistently participate.

9. Easy and hard days. Alternate difficult and highly challenging physical activity days with light and easy
ones to allow physiological and mental recovery.

10. Reversibility. Ensure consistent participation in physical activities to either maintain or progress in
physical fitness and conditioning gains. Stopping from partici

pation on extended periods of time will cause the return of physical capabilities and fitness to
preparticipation levels.

LET's SUM UP

Exercise and doing physical activities are beneficial for the well-being of a person. * Without proper
guidelines, a person may suffer from injury, illness, or other danger if he/she does not follow certain
guidelines in doing physical activities. ¢ In doing physical activities, one should observe safety, warm up
and cool down, overload, specificity, consistency/regularity, progression, individuality, motivation, easy
and hard days and reversibility.

LET'S CHECK

Identify which guidelines mentioned in the lesson the following falls under.

l. Physical activities have physiological effects that are particular to the activities one chooses to do.
2. The physical activities should present attainable challenges and fulfilling sessions to encourage
continued participation.

If one stops engaging in physical activity or exercise, the fitness gains will slowly wane and soon return
to pretraining levels.

Alternating challenging exercise sessions with light and easy ones allow physical and mental recovery.

Gradual progression in frequency, intensity, and volume of exercise must be done to prevent exhaustion
and/or illness and injuries from setting in.