parts of an exercise program

EXERCISE LOAD OR WORKOUT LOAD FITNESS LEVEL

Program activity that would stimulate BMI – body’s relative amount of fat to fat
beneficial adaptation when performed free mass
regularly Formula
Warm up BMI = W where w is the weight in kilograms
- essential prior to actual workload as it H – where h is the weight in meters
prepares the body for more strenuous
activity EXAMPLE:
- before u do exercises BMI = 30 KG= 20.28
COOL DOWN 1.20 = 1.44
- essential after a workout as it

SIT AND REACH – to test the flexibility of

the lower extremities (particularly the
trunk)
Scoring – record the farthest distance STANDING LONG JUMP – to measure the
between two trials to the nearest 0.1 explosive strength and power of leg muscles
centimeter
- Release max force

THEREE MINUTES STEPS

- for cardiovascular endurance. It is the
ability of the heart lungs and blood
vessels to delivers oxygen to working
muscles and tissues as well as the ability
of those muscles and tissues to utilize
the oxygen
scoring ONE MINUTE CURL UPS

60 seconds heart rate after the activity
PUSH UPS
- measures the strength of upper
extremities. Strength
- Aims to assess mascular fitness of the
muscle in the abdominal area
- 1 min curl up tapos biglang upo
STORK BALANCE STAND TEST
- To assess one’s ability to maintain
equilibrium