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LET’S LEARN:

WARM-UP EXERCISES

It is very important to perform a proper warm up before any type of physical activity.  The
purpose of a warm up is to prevent injury by increasing the body’s core and muscle
temperature.  Warm muscles increase the rate of energy production which increases reflexes
and lowers the time it takes to contract a muscle.   A good warm up should also increase range
of motion and mentally prepare you for exercise. Warm ups should be specific to the type of
exercise you are doing, but should be a full body warm up even if you only plan to work out a
few muscle groups.  For example, if you are planning to do a leg workout you should do a warm
up with mostly lower body exercises, but also include a few upper body/full body exercises as
well.

TABLE 1: Suggested Warm-up Exercises

Warm- Exercises Dynamic Stretching Exercises

9 exercises – 2 sets
1. Lateral Steps 6. Punches

2. Side bends 7. High Knee jacks

3. Arm Crossovers 8. Oblique twist squats

4. Arm Circles 9. Step back jacks

5. Prayer Pushes

https://www.youtube.com/watch?v=mPXldSreY6w

TABLE 2: Suggested Cool down Exercises

Light jogging or walking

Upper body stretch
Seated forward bend
Knee-to-chest pose
Child’s Pose
https://www.healthline.com/health/exercise-fitness/cooldown-exercises?
fbclid=IwAR0fsB6OOkywrIQ74QHTQLxIGM9qnXNoV_W_-Vgx68ZAHmRSwaaa22TLn9I#after-running

 PHYSICAL FITNESS
It’s a state of health and well-being and, more specifically, the ability to perform aspects of
sports, occupations, and daily activities. Physical fitness is generally achieved through proper
nutrition, moderate-vigorous physical exercise, and sufficient rest.

 COMPONENTS OF PYSICAL FITNESS

HEALTH-RELATED

1.Muscular Strength:            The ability of muscles to lift a heavy weight or exert a lot of force one
time.

2.Muscular Endurance:    The ability to use muscles for a long period of time without tiring.

3.Cardiovascular Endurance: The ability of the heart, lungs, blood vessels, and blood to work
efficiently and to supply the body with oxygen.
4.Body Composition:       The combination of all of the tissues that make up the body such as
bones                                                                               muscle, organs and body fat.
5.Flexibility:                         The ability to use your joints fully through a wide range of motion.

SKILL-RELATED

1. Agility - The ability to change body positions quickly and keep the body under control
when moving.
2. Balance - The ability to keep the body in a steady position while standing and moving.
3. Coordination - The ability of body parts to work together when you perform an activity.
4. Power - The ability to combine strength with speed while moving.
5. Speed - The ability to move all or a part of the body quickly.
6. Reaction Time - The ability to move quickly once a signal to start moving is received.

TABLE 3: Suggested Modified Physical Activity

STANDING LONG JUMP

The student stands behind a line marked on
the ground with feet slightly apart. A two-foot
take-off and landing is used, with swinging of
the arms and bending of the knees to
provide forward drive. The subject attempts
to jump as far as possible, landing on both
feet without falling backwards.
Take the measurement from the back of the
foot.
https://www.youtube.com/watch?v=SRUo3VuS990

PUSH UP/KNEE PUSH UP

A standard push-up begins with the hands and
toes touching the floor, the body and legs in a
straight line, feet slightly apart, the arms at
shoulder width apart, extended and at a right
angle to the body. Keeping the back and knees
straight, the subject lowers the body to a
predetermined point, to touch the ground or some
other object, or until there is a 90-degree angle at
the elbows, then returns back to the starting
position with the arms extended. This action is
repeated without rest, and the test continues until
exhaustion, or until they can do no more in rhythm
or have reached the target number of push-ups.

https://www.youtube.com/watch?v=nYaKp54oBZ0

TRUNK LIFT
The Trunk Lift back extensor
strength test requires the
participant to lift the upper body
off the floor using the muscles of
the back, and hold that position
while the height is measured.

https://www.youtube.com/watch?v=wqUrmxlPb8k
 SHUTTLE RUN
Shuttle run tests require the
participant to run back and forth
between two lines or markers, at a
particular pace or as quick as
possible. Some tests use a set
distance to shuttle between, others
may use a ladder shuttle, in which
the shuttle distance changes with
each run.

https://www.youtube.com/watch?v=6etwjsnMORQ

PLANKING
The aim of this test is to hold
an elevated position for as
long as possible. Start with the
upper body supported off the
ground by the elbows and
forearms, and the legs straight
with the weight taken by the
toes. The hip is lifted off the
floor creating a straight line
from head to toe
https://www.youtube.com/watch?v=kYkB-Vbdn6s
 STORK BALANCE
Remove the shoes and place the hands on the
hips, then position the non-supporting foot
against the inside knee of the supporting leg.
The subject is given one minute to practice the
balance. The subject raises the heel to balance
on the ball of the foot. The stopwatch is started
as the heel is raised from the floor. The
stopwatch is stopped if any of the follow occur:
- the hand(s) come off the hips
- the supporting foot swivels or moves (hops) in
any direction
- the non-supporting foot loses contact with the
knee.
- the heel of the supporting foot touches the
floor.
https://www.youtube.com/watch?v=cULsiZMA2oU

 THE FITT PRINCIPLE

FITT (frequency, intensity, time, and type) is one way to remember the general guidelines for
what should be included in a fitness plan. 
Frequency: 
As you might expect, this refers to how often you will exercise. After any form of exercise is
performed your body completes a process of rebuilding and repairing. So, determining the
frequency of exercise is important in order to find a balance that provides just enough stress for
the body to adapt and also allows enough rest time for healing.

Intensity: 
 Defined as the amount of effort or work that must be invested in a specific exercise workout.
This too requires a good balance to ensure that the intensity is hard enough to overload the
body but not so difficult that it results in overtraining, injury or burnout.

Time: 
Again, this is rather self-explanatory. Time is simply how long each individual session should
last. This will vary based on the intensity and type.

Type:
 What type of exercise will you be doing? Will an exercise session be primarily cardiovascular,
resistance training or a combination of both? And, what specific exercises will you perform.

Sample FITT program

Fitness F (FREQUENCY) I (INTENSITY) T (TIME) T (TYPE)
components
Cardiorespiratory 3 to 5times per * Moderate to Minimum of 20 Running, jumping
Endurance week vigorous minutes jacks, skipping
* Heart rate rope exercises,
bicycling.
Aerobics, Zumba.
Muscular strength 2 to 3 times a * Amount of * 10 minutes Body weights,
week with rest day weights minimum Push up, pull
in between * number of * 3 sets of 15-20 ups, Core
sets/repetitions repetitions exercises