BODY CONDITIONING

PHYSICAL ACTIVITY
Physical activity can be defined as any movement of the body that requires energy
expenditure. This includes any motion you do through the day excluding sitting still or lying
down. For example, walking to class, taking the stairs, mowing the lawn, and even cleaning your
house can be considered physical activity.

EXERCISE
Exercise is a type of physical activity but not every physical activity is exercise. Exercise
is a planned, structured, and repetitive activity for the purpose of improving or maintain physical
fitness. Exercise is essential for improving overall health, maintaining fitness, and helping to
prevent the development of obesity , hypertension , and cardiovascular disease.

FITT Principle for an Effective Exercise

Understanding the F.I.T.T. principle helps you create a workout plan that will be more
effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of
exercise. These are the four elements you need to think about to create workouts that fit your
goals and fitness level. Learn how the F.I.T.T. principle works.
FREQUENCY
The first thing to set up with your workout plan is frequency—how often you will
exercise. Your frequency often depends on a variety of factors including the type of workout
you're doing, how hard you're working, your fitness level, and your exercise goals.

WARM UP, STRETCHING AND COOL DOWN

Warm Up, Stretching, and Cooldown Activity

Warm-up is basically the easiest form of knocking up the blood flow of the body in order
for an individual to prepare for a more complex exercise to the most vigorous activity. Some
people do warm up exercises just to follow the process of exercising without the knowledge of
its importance, they do not tend to awaken their body through proper stretching instead they just
raise their hands, jog a little and bend a little then that’s it! Neglecting the proper way of
warming up may result to damaging your body and may lead in a light to severe injury.
Warming up, stretching, and cooling down are important parts of exercise sessions.

In order to avoid injuries and to prepare your body for physical activities do warm up
exercises. It will increase the blood flow to the muscles, increase sensitivity to nerve receptors,
increase the rate of delivery of oxygen. A cooldown is done every after-exercise session. This is
to relax the body after working out.

Warm-up and cool down are two important parts of an exercise session along with actual
work out. The three are most recommended each time a physical activity program is done. Many
people take for granted warm-up and cool-down activities; some may spend a lifetime doing it;
as a result, body pains and injuries are most likely to happen. (Jun C. Alave, 2016)

Types of Warm-Up
1. Passive Warm-Up – elevates body temperature using heat packs or hot showers.
2. General Warm-Up – involves light movement of major muscle groups.
Stretching is performed in order to maintain or increase flexibility.
 Types of Stretching
✓ Static Stretching
A static stretch means placing a certain muscle or muscle group in a position where it can be
extended for a certain amount of time. As part of a warm-up routine, the stretch can be held for
as short as 10 seconds. Each muscle or muscle group needs to be stretched only one time. When
applying a stretch, make sure the body is in balance.
Slowly lean into the stretch, paying attention to the sensations in that particular muscle
group. You should feel a stretch but it should not hurt. Do not bounce or make ‘jerking’
movements while stretching, this might result in the opposite effect, such as a muscle tensing up
to protect itself from being extended too far (the stretch reflex).

Examples of Static Stretching

1) UPPER BACK STRETCH

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Interlock
your fingers and push your hands as far away from your chest as possible, allowing your upper
back to relax. You should feel the stretch between your shoulder blades.
 
2) SHOULDER STRETCH

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your
right arm, parallel with the ground across the front of your chest. Bend the left arm up and use
the left forearm to ease the right arm closer to your chest. You will feel the stretch in the
shoulder. Repeat with the alternative arm.
 
3) HAMSTRING STRETCH

Sit on the ground with both legs straight out in front of you, bend the left leg and place
the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the
ground, bend forward keeping the back straight. You will feel the stretch in the hamstring of the
right leg. Repeat with the other leg.
 
4) STANDING HAMSTRING STRETCH

Stand with your left leg one step in front of your right foot, bend your right knee and sit
your weight on it. Toes of your front foot point up to the sky, with hands folded on the thigh.
Tilt the hips forwards as if sticking your bum in the air, keeping your back straight, hold when
you feel a comfortable stretch.  Repeat with the other leg.
 
5) CALF STRETCH

Stand tall with one leg in front of the other, hands flat and at shoulder height against a
wall. Ease your back leg further away from the wall, keeping it straight and press the heel firmly
into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. You
will feel the stretch in the calf of the rear leg. Hold the stretch and then repeat with the other leg.
 
6) HIP AND THIGH STRETCH

Stand tall with your feet approximately two shoulder widths apart.  Turn the feet and face
to the right. Bend the right leg so that the right thigh is parallel with the ground and the right
lower leg is vertical. Gradually lower the body keeping your back straight and use the arms to
balance. You will feel the stretch along the front of the left thigh and along the hamstrings of the
right leg. Hold a comfortable stretch and repeat by turning and facing to the left.
 
7) ADDUCTOR STRETCH

Stand tall with your feet approximately two shoulder widths apart, bend the right leg and
slowly lower the body keeping your back straight and use the arms to balance. You will feel the
stretch in the left leg adductor. Hold the stretch just before pain level and repeat with the left leg.
 
8) STANDING ILOPTOBIAL BAND STRETCH

Cross one leg in front of the other leg, bend down and touch your toes, move your hands
across the floor toward the front leg to put more stretch on the outside of your thigh on the other
side. Repeat with the other leg.
 
9) QUADRICEPS STRETCH

Stand tall holding or leaning to an object to keep your balance.  Grasp the top of your
ankle or forefoot behind you and pull ankle toward the buttocks. Repeat with the opposite leg.
  
10) STANDING SHIN STRETCH
 Stand tall holding or leaning to an object to keep your balance. Grasp your forefoot
behind you. Pull your forefoot toward your lower back and look forward. Hold stretch at a
comfortable level and repeat with your other leg.
 
✓ Ballistic Stretching
Ballistic stretching is a warm-up stretch which involves fast and sudden movements in order
to increase flexibility. It is chiefly used by athletes to increase muscle power and range of
motion.
 This type of stretching makes use of the momentum of a moving body or a limb in an effort
to force it beyond its normal range of motion. Ballistic stretching involves stretching by
bouncing into (or out of) a stretched position by making use of the stretched muscles as a spring
that pulls you out of the stretched position, for example bouncing down repeatedly to touch your

toes.
✓ Dynamic Stretching
Dynamic stretching works your muscles and joints through a range of motion with each
repetition. It is therefore ideal for pre-exercise as it activates your muscles, prepares the whole
body for movement and increases blood flow through the body.
One study shows that dynamic stretching can help enhance muscles power and strength.
Whilst further research shows that dynamic stretching can help to prevent severe injury and
improves neuromuscular control during the active movements.
So, performing your dynamic stretches before each training sessions will increase blood
flow to the muscles, improve strength and power and reduce the risk of injury.
Examples of Dynamic Stretching
Top 8 Dynamic Stretches
1: Scorpion
The scorpion is performed facing the floor and is a great thigh stretch.
Here’s how you can perform the Scorpion with proper form:
✓ Lie on the floor, face down, in a “T” formation.
✓ Roll your body to the right and bring your left heel across your body.
✓ Repeat for the other side.

2: Dynamic Side Lunge

The dynamic side lunge is a great way to activate the quadriceps and gluteal muscles.
Here’s how you can perform the Dynamic Side Lunge with proper form:
1. Stand in a wide-stance with your toes slightly pointed out.
2. Sink into a side lunge and keep your right knee behind the toe, activating your gluteals at
the bottom of the movement.
3. Push through your right heel to raise your right knee.
4. Repeat on the other side.
 3: Arm Circles
Arm circles are a simple yet effective exercise. This helps to build shoulder endurance and
reduces the risk of rotator cuff injury. Your shoulder has a large range of motion and it is crucial
to thoroughly warm it up.
Here’s how you can perform the Arm Circles with proper form:
✓ Circle your arms forward for 30 seconds each
✓ Circle your arms backward for 30 seconds each.
✓ You may like to hold a weight whilst doing this exercise for an advance version.

4: Trunk Rotation
Trunk rotations help to warm up your entire body using a wide range of motion.
Here’s how you can perform the Trunk Rotation with proper form:
1. Stand with your feet shoulder-width apart.
2. Place your hands on your hips.
3. With soft knees [not locked straight], work the hip around in complete full circles.
 5: Leg Swings
Leg swings are a simple yet effective exercise to activate the muscles in your lower body.
Here’s how you can perform the Leg Swings with proper form:
1. Start by standing with your feet shoulder-width apart.
2. Hold onto a wall or chair for added stability.
3. Swing one leg back and forth as high as you can.
4. Keep the other heel firmly planted on the floor.
5. Repeat with the opposite leg.

6: Hip Stretch With Twist

 The hip stretch with twist is the perfect exercise to warm up your hips and enhance hip
mobility.
Here’s how you can perform the Hip Stretch with proper form:
✓ Start in a push-up position.
✓ Step forward with one knee then extend your opposite arm straight, reaching for the
ceiling.
✓ Keep your core tight and hold at the top of the position for 2-3 seconds.
✓ Repeat with the opposite leg and arm.

7: Knee to Chest
The knee to chest strengthens the lower back and prevent unwanted lower back pain.
Here’s how you can perform the Knee to Chest with proper form:
1. Lie on your back
2. Bring one knee toward your chest and feel the stretch
3. Repeat with the opposite leg.
8: Inchworm
The inchworm warms up your core and enhances full body flexibility.
Here’s how you can perform the Inchworm with proper form:
1. Start by standing up with your feet shoulder width apart.
2. Lower your upper body until our fingers reach the floor
3. Place your hands flat on the floor then walk your hands forward as far as you can.
3. Hold for few seconds in the extended plank position, engaging your core.
4. Return to the starting position by walking your hands back to your toes.
5. Repeat.
Here are some photos to help demonstrate
The Importance of Warm Up

Why warm up and cool down?

Warm ups and cool-downs generally involve doing your activity at a slower pace and
reduced intensity.
Warming up helps prepare your body for aerobic activity. A warmup gradually revs up
your cardiovascular system by raising your body temperature and increasing blood flow to your
muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate
and blood pressure. Cooling down may be most important for competitive endurance athletes,
such as marathoners, because it helps regulate blood flow. Cooling down doesn't appear to help
reduce muscle stiffness and soreness after exercise, but more research is needed.
Although there's controversy about whether warming up and cooling down can prevent
injuries, proper warmups and cool-downs pose little risk. Plus, they seem to give your heart and
blood vessels a chance to ease into — and out of — an exercise session. So, if you have the time,
consider including a warmup and cool-down in your workout routine.

How to warm up
Warm up right before you plan to start your workout. In general, warm up by focusing
first on large muscle groups, such as your hamstrings. Then you can do exercises more specific
to your sport or activity, if necessary.
Begin by doing the activity and movement patterns of your chosen exercise, but at a low, slow
pace that gradually increases in speed and intensity. This is called a dynamic warmup. A warmup
may produce mild sweating, but generally won't leave you fatigued.

Here are some examples of warm-up activities:

✓ To warm up for a brisk walk, walk slowly for five to 10 minutes.
✓ To warm up for a run, walk briskly for five to 10 minutes.
✓ To warm up for swimming, swim slowly at first and then pick up the tempo as you're
able.

How to cool down

Cooling down is similar to warming up. You generally continue your workout session for
five minutes or so, but at a slower pace and reduced intensity.
Here are some examples of cool-down activities:
✓ To cool down after a brisk walk, walk slowly for five to 10 minutes.
✓ To cool down after a run, walk briskly for five to 10 minutes.
✓ To cool down after swimming, swim laps leisurely for five to 10 minutes.

Activity No. 1 Your body is your engine!

Create your own Warm-up and Cool down exercise following the steps that you have
read in this worktext.

Activity No. 2 Answer ME!

1. Why must an individual observe the proper procedure in doing exercise?

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2. What is the importance of safety exercise?

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3. Differentiate the types of stretching.

STATIC BALLISTIC STRETCHING DYNAMIC STRETCHING

STRETCHING

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