GE2201

THE F.I.T.T FORMULA

Four (4) factors are important in determining how much physical activity is enough.

1. Frequency. It refers to 'how often' one does physical activity. Physical activity can only be beneficial if
done several days a week. The frequency depends on the fitness one wants to develop; for example,
one loses fat (daily) and develops strength (at least twice a week).

2. Intensity. It refers to 'how hard' one performs a physical activity. The type of activity one determines it
does, and the fitness one wants to develop. For example, the weight one lifts determines the
intensity for building strength.

3. Time. It refers to 'how long' one does physical activity. It depends on the type of activity, and the part
of fitness one wants to develop. For example, one needs to be active continuously for a minimum of
15-30 minutes to build cardiovascular fitness.

4. Type. It refers to the activity one does to build a specific part of a fitness or gain a specific benefit.

PHYSIOLOGICAL AND PSYCHOLOGICAL BENEFITS OF EXERCISES

Physiological Benefits of Exercises

1. Improved physiological function (heart, 5. More efficient heat elimination and heat
blood vessels, muscles, and respiratory control
system) 6. Possible decrease in elevated blood pressure
2. Increased movement efficiency 7. Reduce the possibility of blood clotting
3. Increased muscle tone 8. Better sleep
4. Better weight control

Psychological Benefits of Exercises

1. Elevated mood (exercise acts as an anti-
depressant)
2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence,
and self-esteem
7. More adequate coping behavior

The Advantages of Exercises for Fitness

1. Exercises can be systematically planned to cover all body muscle groups and emphasize areas of
greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive efforts.
4. Exercise can be derived, which will provide for the development of body control, flexibility, balance,
and good posture, as well as increase muscular strength and endurance.

Basic Positions Where Most Exercises Begin

A. Standing Positions
1. Feet together or Feet Parallel - The feet are
about one (1) inch apart, toes pointing
forward. Arms at the sides.
2. Stride position - The feet are apart about 12
inches wide. The stride may be made wider
than 12 inches. The body's weight on both
feet and the trunks is at the center. Arms at
sides.

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3. Lunge Position - Bend the other leg straight
on one knee. Weight on both feet. Hands
on hips.
4. Half-knee Bend - Feet together, bend knees
to about 45 angles; feet flat on the floor,
body erect. Hands on hips.
5. Full Knees Bend or Squat Position - The knees
are fully bent; sit on the heels of the feet.
The weight of the body on the balls of the
feet.
B. Sitting Positions
1. Ling Sitting Position - Sitting with legs
extended forward, toes pointed, trunk
erect, and hands on hips.
2. Hook Sitting Position - Sit on your buttocks;
bend your knees close to the body. Trunk
erect. Hands on the shin of the legs.
3. Long Sitting Rest Position - Legs and toes are
extended forward; hands at the rear on the
floor. Elbow and body straight.
4. Tuck Sitting Position - Sit on your buttocks;
bend your knees close to the body; round
your back so that the forehead and knees
are in contact. Hold the shin of the legs.
5. Stride Sitting Position - Sit on your buttocks;
spread your legs a part trunk erect. Hans on
thighs.
6. Side Sitting Position - Sit on your buttocks;
bend your right or left leg in front; other leg
extended sideward. Hands on knees.
7. Hurdle Sitting Position - Sitting on the
buttocks; bend the right leg at the back at
about a 90-degree angle; the other leg
extended diagonally forward.
8. Heels Sit - From a kneeling position, sit on the
heels of the feet, toes pointed. Hands on
hips.
9. Cross sitting
10. Frog sitting or Tailor Sitting
C. Kneeling Position
1. Kneeling Position - Kneel on both knees;
knees close together; body erect; hands on
hips.
2. Stride Kneeling Position - Kneel on both
knees with knees apart.
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3. Half-Kneeling Position Right or Left - Kneel
right or left in half - kneeling position in
front. Hands on hips.
4. Kneeling Position One Leg - Extend sideward,
kneeling on one leg, the other extended
sideward, forward, or backward.
D. Kneeling Position
1. Back or Supine Lying Position - Lying on the
back, the body is well extended, arms
overhead, toes pointed.
2. Front or Prone Lying Position - The body is
well extended and in front of the body in
contact with the floor. Toes are pointed,
and arms are raised forward.
3. Side Lying Position - With the body well
extended, the side of the body is in contact
with the floor; one hand on the floor,
overhead, and the other hand bent close to
the chest. Palms on the floor. Toes pointed.
4. Hook Lying Position - In a back lying position,
bend your knees, with the feet close to the
buttocks and feet flat on the floor. Arms
overhead.
5. Tuck Lying Position - Lying on the back,
pulling the knee close to the forehead,
holding the shin or legs.
E. Arms Support Position
1. Supine or Back Support - Lift the body with
straight arms support from a long lying
position. The body, legs, and toes are well
extended and in one straight line.
2. Prone or Front Arm Support - Lift the body to
front arm support from a front lying
position. Body legs and toes are well
extended and in one straight line.
3. Side Arm Support - The body is supported
with the right or left arm and is well
extended.
F. Four-Base Positions
1. Dog Stand Position - From a kneeling
position, place the hands on the floor,
elbows straight, and toes pointed; the
knees and hands are the base of support.
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2. Bridge Stand Positions - From a hook sitting,
lift the trunk; legs and arms at a right angle
with the trunk.
G. Hand Positions
1. Hands on Waist - Place hands on waist,
fingers pointing, front thumbs pointing
backward.
2. Hands on Chest - Palms are facing down,
thumbs touching the chest, elbows in line
with the shoulders.
3. Hands on Shoulders - Bend arms from the
elbow, fingertips touching the shoulders,
elbow in line with the shoulders, rib cage
lifted.
4. Hands on Neck - Bend arms from elbows,
place hands behind the neck, fingertips
4. Arms Oblique Positions -
Forward Backward
Downward Downward
5. Arms in T-Positions -
T- Position
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meeting each other, elbows in line with the
shoulders.
5. Hands on Hips - Place hands on hips, thumbs
are pointing back and fingers pointing front.
H. Arms Positions
1. Arms Forward - Raise arms forward with
palms facing each other. Hands in line with
the shoulders, elbows slightly extended.
2. Arms Sideward - Raise arms sideward, palms
facing down, fingertips in line with the
shoulder
3. Arms Upward - Raise arms upward, palms
facing each other, and elbows touching the
ears, the whole arm in line with the body
Sideward Upward
Downward Downward
Reverse T- Position
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