The Exercises Program activities are slow paced walking, jogging,
stationary bicycling.
Introduction
Exercise is generally regarded as beneficial to
one’s health and wellbeing. These are physical activities
that make the body fit for the demands on it. They are set
of body movements to promote general fitness and are
used to correct minor postural defects.
Exercises are an integral part of conditioning the
body. Proper exercise helps to reduce tension and to
maintain fitness gains. Everyone should do some
exercises regularly to help maintain good health. Most
exercises increase respiration and circulation of the blood.
By increasing the need for oxygen, exercise makes you
breathe more deeply and by contracting the muscles, it
helps push the blood to the heart.
In this unit, a thorough discussion about exercises
as a whole will point-out its function, benefits and
advantages including its phase.
General Objectives:
At the end of the unit, the students are expected to:
a. discuss the relationship of exercise to physical
fitness;
b. differentiate the phases of the fitness exercise
program; and
c. execute the different body conditioning set of
exercises suggested for fitness development.
The Exercise Program: Description and Contents
Specific Objectives:
a. Enumerate the fitness exercise program
b. Discuss the physiological and psychological
benefits of exercise
c. Analyze the advantages of exercises for fitness
d. Demonstrate some of the exercise mentioned
e.
Phases of the Fitness Exercises Program
A. Warm up Exercises. Sometimes called limbering warm
up, it is the initial phase of any exercise program. It serves
to elevate the body temperature to prepare the muscles for
any major activity. By warming up, the muscles are
provided with the sufficient amount of blood and oxygen
supply so that they will contract more efficiently. Athletes
who directly engage in vigorous activity without warming
up run the risk of experiencing muscle cramps and spasm.
To prevent this, it is recommended that
an individual must first go through the first stage –
the warm up - so that the muscle can slowly adapt to the
demands of the activity. Warming up the muscle
will only take 5 to 10 minutes. In most cases, a good
indicator that an individual is already warmed up is the
onset of sweating. Few examples of warm up
and
B. Flexibility Exercises. These usually follow after
the warm up phase. Body flexibility is achieved
by using the different stretching approaches.
These include ballistic, static, passive and
proprioceptive neuro-muscular facilitation
stretching exercises. Currently, the most
acceptable and most effective stretching method
is the static stretching exercise. Each movement
is performed in a slow pace that allows the
muscles and other connective tissues surrounding
the joint to stretch far enough to their full range.
In addition, the stretcher is the best judge
to determine the extent of the stretch during an
exercise; thus, the risk of muscle injury is minimal.
C. Strength and Endurance Exercises. The
stretching exercise program will include both
calisthenics and weight training exercises.
Calisthenics exercises using weight of the body
are practical and inexpensive to perform
especially if there is no weight training
equipment in school.
In addition, only a minimal space is
required to execute the exercises.
The following are suggested exercises that develop the
major muscle of the body:
CALISTHENICS EXERCISES
MUSCLE BEING DEVELOPED
Abdominal Curl Rectus abdomenus
Push up Triceps and Pectorals
Heel Raise Gastrocnemius, soleous
Abdominal Twist Internal and external
oblique muscles
Chin up Biceps, Latissimus
dorsi, and teres major
Chest up Latissimus dorsi, gluteal
maximus, hamstrings
Half squats Quadriceps
D. Cool Down Exercises. These serve to gradually
taper off the body from the stress of exercises. It
is important as warming up because it keeps the
blood circulating around the body to prevent the
individual from experiencing some form of
dizziness.
Cooling down creates a pressure against
the veins of the circulatory system to permit the
blood flow in one direction going to the heart. Without
cooling down, there is a possibility that the blood will
pool around the lower extremities, depriving the brain
of blood and oxygen. Thus, some those suddenly
stop from vigorous activity experience dizziness or even
pass out.
Various Functions of Exercises

1. Release pent-up emotions 9. Realign the body

2. Building strength 10. Reshape the body
3. For stretching 11. Warm up muscles before vigorous physical
4. Coordination activity
5. Increase flexibility 12. Discharge excess energy
6. Relaxation 13. For fun
7. Make one proficient at a skill
8. Reduce weight

General Principles of Exercise program, the body should be given at least 24

hours to rest in between training days to allow the muscle
1. Overload. This refers to the observation and other physiological systems to recover from the
that a body system must be exercised at a immediate effects of training.
level beyond which it is presently accustomed. A 6. Reversibility. The principle simply states that if
specific body system gradually adapts an individual stops to exercise, the body returns to its
to this overload until it reaches a state where initial level of fitness.
adaptation is no longer observed. By and
large, training consists of systematically The F.I.T.T. Formula
exposing selected physiological systems to There are four (4) factors that are important in
intensities of work that exceed those to which determining how much physical activity is enough.
the system is already adapted. 1. Frequency
2. Progression. This principles state that It refers to ‘how often’ one does the
the amount and intensity of your physical activity. Physical activity can only be beneficial
exercise should be increased gradually. It if done several days a week. The frequency depends on
rejects the “no pain, no gain” theory. the fitness one wants to develop, for example, loses fat
3. Specificity. The principle states that (daily) and develops strength (at least twice a week).
benefits associated with the training 2. Intensity
stimulus can only be achieved when it It refers to ‘how hard’ one performs the physical
duplicates the movements and energy systems activity. It is determined by the type of activity one does
involved in the exercise. In other words, training and the fitness he wants to develop, for example, amount
effects are highly specific to the particular of weight one lifts is used to determine intensity for
physiological systems overloaded, to the building strength.
particular muscles used, and more specifically to 3. Time
the particular muscle fibers recruited to It refers to ‘how long’ one does the physical
perform the work. activity. It depends on the type of activity and the part of
4. Individuality. No two individuals are fitness one wants to develop, for example, to build
exactly alike. All individual have cardiovascular fitness, one needs to be active
different performances, fitness attributes, continuously for a minimum of 15-30 minutes.
lifestyles, nutritional preferences, and 4. Type
respond to exercise and its physical and social It refers to the type of activity one does to build a
environments in their own unique way. It specific part of fitness or to gain a specific benefit.
is essential that the exercise program caters Physiological and Psychological Benefits of Exercises
to these individual needs and preferences. A. Physiological Benefits of Exercises
5. Recovery. It refers to the amount of time the 1. Improved physiological function (heart,
body should be allowed to rest and recover from blood vessels, muscles, and respiratory
fatigue before the next activity begins. For instance, system
explosive type of activities which last for 5-10 2. Increased movement efficiency
seconds (such as 100 m track races) will require at least 3. Increased muscle tone
2-3 minutes to completely restoring the utilized ATP 4. Better weight control
energy source in the muscle. Likewise, in an exercise
 5. More efficient heat elimination and heat
control
6. Possible decrease of elevated blood pressure
7. Reduce possibility of blood clotting
8. Better sleep
B. 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 in coping behavior
The Advantages of Exercises for Fitness
1. Exercises can be systematically planned to
cover all muscle groups of the body and to
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 for increased muscular strength and
endurance.

Basic Positions Where Most Exercises Begin

A. Standing Positions
1. Feet together or Feet 2. Stride position
Parallel The feet are apart about
The feet are about 12 inches wide. The stride may
one (1) inch apart, toes pointing be made wider than 12 inches.
forward. Arms at the sides. The weight of the body on
both feet and the trunks is at the
center. Arms at sides.
3. Lunge Position 4. Half-knee Bend
Bend one knee, the other Feet together, bend
leg straight. Weight on both feet. knees to about 450 angle; feet
Hands on hips. flat on 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. Long Sitting Position
Sitting with legs extended forward toes pointed, trunk erect and hands on hips.
2. Hook Sitting Position
Sit on buttocks; bend knees close to the body. Trunk erect. Hands on 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 buttocks; bend knees close to the body; round back so that the forehead and knees are in
contact. Hold shin of legs.
 5. Stride Sitting PositionSit on buttocks; spread legs a part trunk erect. Hands on thighs.

6. Side Sitting position Sit on buttocks; bend right or left leg in front; other leg extended
sideward. Hands on knees.
7. Hurdle Sitting Position Sitting on buttocks; bend right leg at the back about 900 angle; the
other leg extended diagonally forward.
8. Heels Sit From 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 2. Stride Kneeling Position
Kneel on both knees; knees close Kneel on both knees
together; body erect; hands on hips. with knees apart.

3. Half-Kneeling Position Right or Left 4. Kneeling Position One Leg

Kneel right or left in half- Extend sideward
kneeling position in front. Hands on hips. kneeling on one leg, the other
extended sideward, forward or
backward.

D. Lying 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
Body is well extended, and in front of the body in contact with the floor. Toes 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 chest. Palms on the floor. Toes pointed.
4. Hook Lying Position
In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms
overhead.
5. Tuck Lying Position
Lying on the back, pull the knee close to the forehead; hold shin or legs.
F. Four-Base Positions
1. Dog Stand Position 2. Bridge Stand Positions
From a kneeling position, place the From a hook sitting lift
hands on the floor, elbows straight, the trunk; legs and arms in right
toes pointed; the knees and hands are angle with the trunk.
the base of support.
E. Arms Support Position
1. Supine or Back Support
From a long lying position, lift the body with traight arms support. Body, legs and toes well
extended and one straight line.
2. Prone or Front Arm Support
From a front lying position, lift the body to front arms support. Body legs and toes well
extended and in one straight line.
3. Side Arm Support
The body is supported with the right or left arm; the body is well extended.

H. Hand Positions
1. Hands on Waist 3. Hands on Chest
Place hands on waist, fingers Palms facing down, thumbs
pointing, front thumbs pointing touching the chest, elbows in line
backward. with the shoulders.
2. Hands on Shoulders Bend arms from 4. Hands on Neck
the elbow, finger tips touching the Bend arms from elbows, place
shoulders, elbow in line with the hands behind the neck, finger tips
shoulders, rib cage lifted. meeting each other, elbows in line with
the shoulders.

5. Hands on Hips
Place hands on hips, thumbs
pointing back and fingers pointing
front.

I. 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 3. Arms Upward
arms sideward, palms Raise arms upward, palms facing
facing down, each other, and elbows touching
finger tips in line with the ears, the whole arm in line
the shoulder with the body.

4. Arms Oblique Positions

Forward Backward Sideward Upward
Downward Downward Downward Sideward

5. Arms in T-Positions
T-Position Reverse T-Position
Activity 1 : Brainstorming and Group Sharing

Evaluation:

The students will be grouped into 5; they will choose their leaders who will represent their group in the reporting.
They will be answering the following questions as a group to be presented by their leader/presenter to the class.

1. What is the importance of exercises to one’s physical fitness?

2. What are the consequences of not having cool down exercises after a vigorous execution?
3. How will the phases of Fitness Exercises Program affect the individual?

Activity 2. Demonstration of the created exercises. Students will be asked to create their own exercises
according to the concepts discussed. They will performed their created exercises with music

Evaluation: Practical Examination

Name: _______________________________________ Date: _____________

Group: __________ Class Schedule: ______________ Score: ____________

The Exercises Program

Activity 1
__________________________________
Instructor’s Signature over Printed Name
Name: _______________________________________ Date: _____________

Group: __________ Class Schedule: ______________ Score: ____________

The Exercises Program

Activity 2

Demonstration of the Created Exercises

The students will perform the created exercise with their groupmates. They will be rated according to the following
suggested rubrics.

Rubrics of the Activity Individual Grade Group Grade Score

Mastery and Proper Execution (10)
Proper Routine (10)
Discipline (5)
Proper Music Used (5)
Total
__________________________________
Instructor’s Signature over Printed Name