INTRODUCTION TO EXERCISE AND
MOVEMENT ENHANCEMENT
EXERCISE
• Exercise is also called physical
activity.
• It involves movements that
are more intense than your
daily activities.
• Exercise increases your heart
rate and works your muscles.
• Its main goal is to achieve
physical fitness.
• Benefits of exercise
include better brain
health, weight
management, disease risk
reduction, stronger bones and
muscles, and improved daily
activities.
• The term "exercise" dates back
to the mid-1300s and comes
from the Latin word
"exercēre," meaning "to train,
practice, to keep at work."
SAFETY IN THE CONDUCT OF
PHYSICAL ACTIVITY AND
EXERCISE
Exercise and physical activity
should always be done safely in
order to avoid accidents and
improve general health. Safe
exercise programs begin initially
and increase in frequency,
intensity, and length over time.
Here are some key safety
considerations to keep in mind:
• Dress Properly
• Replace Your Athletic
Shoes as They Wear Out
• Warm Up
• Strike the Right Balance
• Stretch
• Take Your Time
• Rest
• Stay Hydrated
• Cool Down
PRINCIPLES OF
EXERCISE/TRAINING
1. ADAPTATION
The process of the body getting
accustomed to a particular
exercise or training program
through repeated exposure.
 a. Alarm/ Reaction Phase
the initial phase of adaptation,
where our bodies receive a new
training stimulus that exceeds
their current capacity
b. Resistance/ Development
Phase
in this phase, our bodies have
adapted to the initial stressor, and
we experience improvements in
performance and fitness levels
c. Supercompensation
Phase
your body responds to prior
training stimuli by growing
stronger in order to handle future
stress
2. OVERTRAINING
Defined as where an athlete
performs more training than the
body can recover, to the point
where performance declines.
• Decreased Performance
• Lack of Motivation
• Trouble Sleeping
• Decreased Immunity
• Chronic/ Recurring Injury
There are steps you can take to
prevent overtraining. The most
important way is to get proper
rest. This can include taking at
least one day off from physical
activity each week to let your body
recover. Athletes may benefit from
time off each year from sports to
allow for rest and recovery from
sports-related injuries.
3. SPECIFICITY
The specificity of training idea, the
body's response to physical
activity is very specific to the
activity itself.
For instance, a jogger can expect
that both their aerobic fitness and
jogging performance will be
positive.
4. PROGRESSION
The idea of progression, you must
continue to push yourself as your
body adjusts to your exercise
regimen in order to experience
improvement. This challenge could
involve changing your time,
intensity, weight, sets, or reps,
among other things.
5. Variation
Varying your workouts and
routines might help you avoid
plateaus and lower your risk of
overuse injuries. Incorporating a
variety of exercises, modalities,
and training forms keeps your
body engaged and challenged.
6. OVERLOAD
Overloading your muscles and
cardiovascular system by training
them harder than usual is
essential for progress. This idea
states that in order to induce
adaptability and growth, you
should increase the resistance,
weight, or intensity of your
activities.
Overloading can be achieved by
following the acronym FITT:
Frequency: Increasing the
number of times you train per
week
Intensity: Increasing the difficulty
of the exercise you do.
Time: Increasing the length of
time that you are training for each
session.
Type: Increase the difficulty of the
training you are doing.
7. INDIVIDUAL RESPONSE
Every person reacts differently to
the same training stimulus. The
size, form, and genetics of the
body, experience from the past,
chronic diseases, injuries, and
gender may all contribute to some
of these variations.
Example
A group of athletes looking to gain
strength could all follow the same
well-designed program, yet after
completing it, the individual
training response could differ
greatly among the athletes. Some
will have gained strength, as
advertised, some will gain a lot,
some will gain a little, and some
may be unable to complete the
program.
8. WARM UP AND COOL
DOWN
Warm up exercises should be done
before engaging in any kind of
physical activity.
Importance of Warm Up
• Increase heart rate, which gets
our body to be ready for
physical activities and help to
perform well.
• Increase the blood flow
circulation.
• Increases body and muscle
temperature. If the muscle
temperature increases, the
amount of oxygen given to the
muscle increases.
• Reduce the chance of being
hurt or injury while exercising
or engaging in any form of
physical activity.
• It is important to be mentally
prepared
• Increased flexibility
Examples of Warm Up
- Arm Circles
- Arm Wings
- Leg swings
- Jumping jacks
- Hip circles
- Jogging
- Walking
- Shoulder rolls
- Side lunges
- Knee bend
After a workout or any other
physical activity, it is important to
perform a cool down exercise.
Importance of Cool Down
• Recover from the utilization of
the muscle and help our body
to get ready for the upcoming
exercise.
• Decreased our body's
breathing and heart rate back
to its normal level.
• Reduce the body temperature
• Not to feel dizzy.
• Lessen the lactic Acid.
• Help not to have stiffness and
muscle cramps.
• To feel better and enhance the
body's general performance
Cool-down exercises for everyone
- Light jogging or walking
- Upper body stretch
- Knee to chest bend
- Child's pose
9. LONG TERM TRAINING
Refers to a sustained and
structured fitness regimen or
program that individuals follow
over an extended period, typically
spanning several months or even
years.
Importance of Long-term Training
• Allows athletes to
progressively build and
refine their skills
• Helps prevent injuries
• Help manage weight
10. REVERSIBILITY
The effects of training and body’s
adaptations are reversed if training
sessions are too far apart or if
there is a long break in exercise.
Importance of Reversibility
• It explains how fitness gains or
progression are lost when a
person stops working out.
• Explains how quickly fitness
gains are lost depending on a
person's age, fitness level, and
the type of exercise they were
engaged in.
TRIVIA
• Chewing gum burns
approximately 11 calories per
hour. While it's not a workout,
it's a small form of energy
expenditure.
• In addition to making, you feel
good, laughing also stimulates
your diaphragm and
abdominal muscles. Even a
good belly laugh can give your
heart a little heart workout.
• Fat is less dense than muscle.
Therefore, even though you
may weigh more on the scale
if you add muscle through
strength training, you will look
thinner and more toned.