BASIC PRINCIPLES OF EXERCISE

Proper Preparation
The key to a successful, effective, safe and enjoyable physical activity is proper preparation. It
is hoped that a person equipped with good information about preparation will become and stay
involved in physical activity for a lifetime, it will become a part of a person’s normal lifestyle. The
answer to persistence for a beginner who engage himself in a physical activity program such as
exercise is adequate preparation, while for those who are regularly active, a sound preparation
can help reduce risk of injury and make the activity more enjoyable. To determine one’s
readiness to start a physical activity and lead to the factors that will help in making it as part of
the daily routine are presented in this concept.

Factors to Consider Before Engaging in a Physical Activity / Exercise

1. Medical Readiness
Answering a PAR-Q pre-exercise screening device that stands for Physical Activity Readiness
Questionnaire is designed to help determine if you are medically suited to begin an exercise
program. However, still the surest way to make certain that you are ready to participate in an
activity is to undergo a medical exam and a clinical exercise test.

2. Shoes for Effective and Safe Exercise

Shoes are designed for specific activities and comfort and performance will typically be best if
you select and use them for their intended purpose (e.g., running , basketball). Shoe and foot
characteristics and comfort should not be compromised rather than looks or cosmetics.
• It should be properly cushioned
• The Achilles notch should protect the tendon,
• It should support the arch
• The heel counter must provide movement control
• The insole or sockliner of the shoes must have a removable layer for additional shock
and sweat absorption; this can be replaced periodically and/or customized.
• The recommended materials of the shoes should be light and porous that can breathe
• The midsole must provide cushion, stability and motion control which is important for
shock absorption
• The toe box must have adequate o height to wiggle toes and prevent rubbing on top of
toes and o length so toes do not contact the front of shoe
• Lastly replace shoes after extended use or on a regular basis

3. Appropriate Clothing
Comfortable clothing that is appropriate for the type of activity being performed should be worn.
Here are the general guidelines:
• Clothing should allow for heat loss and evaporation, it should also protect against wind
and rain
• Materials in contact with the skin should be porous because non-porous materials traps
sweat , prevent evaporation and cooling
• Tight clothing or that restricts movement should be avoided
• Wear layers so that it can be removed if not needed
• Wear absorbent socks that fits you properly to prevent blisters, abrasions, odor and
excessive shoe wear

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4. The Three Components of the Daily Activity Program
Warm – Up
This prepares the body especially the heart and circulatory system for physical activity or
exercise. According to the American College of Sports Medicine (ACSM) warm-up should
include a 5-10 minutes of low-intensity large muscle activity like walking, jogging or running for
the first phase and a gentle static stretching of the major large muscle group for the second
phase. A stretching warm up is recommended to reduce risk of injury and to enhance
performance.

Work – Out
Refers to the key component of a fitness program or your chosen physical activity (e.g.
aerobic dancing, swimming, bicycling) This phase should follow the principle of training or the
FITT Formula with regards to frequency, intensity, time and type of physical activity.

Cool – Down
This promotes an effective and gradual recovery from physical activity. Cool-down phase allows
a gradual slowing of the metabolic and cardio-vascular systems which like the warm-up should
be done in two phases.
The first phase also include a low-intensity activity like walking, slow jogging or cycling
for at least 5 minutes. If exercise is stopped abruptly, this may result to dizziness and can even
cause a person to pass out, it may occur because the blood is left in the area of the working
muscle and has no way to get back to the heart, this may result for the blood pressure to drop.
The best way to prevent this from happening is to gradually slow down after an exercise and
keep moving until blood pressure and heart rate return to near resting values.
The second phase also involves stretching that can relieve spasms in fatigued muscles.
According to ACSM, the cool-down stretch should last 5 minutes or more and relaxation
activities or exercise such as yoga and Tai Chi can also be used in this phase.

5. Soreness and Injury

Muscle soreness that occurs 24-48 hours after intense exercise is the common experience for
many exercisers especially the beginners. This soreness which is termed as Delayed-Onset
Muscle Soreness (DOMS) typically occurs when muscles are exercised beyond their normal
use. DOMS is caused by a microscopic muscle tears which results from the excessive loads on
the muscles and violation of the principle of progression which is doing more exercise than the
body is prepared for.
The expression, “NO PAIN, NO GAIN” has been discredited by experts on fitness, because no
one should work up to the point of pain or exhaustion unless it is a part of a diagnostic medical
test.
Rotation and bouncing movements should also be avoided to lessen the possibility of injury
occurrence while doing exercise.
The most common injuries incurred in physical activity are sprains and strains. Sprain is an
injury to the ligament and tissues surrounding the joints (e.g. knee, ankle, shoulder) strains
however, occurs when the fibers in a muscle is injured (e.g. hamstring, front of thigh, low back)
For minor injuries, the RICE formula can help reduce pain and recover fast.

• R stands for Rest, it can avoid further damage to the muscle

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 • I stands for Ice or Ice water, its quick application reduce swelling. Cold, should be
applied to as large a surface area as possible (soaking is best) and applied for 20
minutes three times a day
• C stands for Compression, use of elastic bandage or socks are good for applying
compression, wrapping or compressing the injured area speeds recovery and minimize
swelling
• E stands for Elevation, it also minimize swelling, elevating the injured area above the
level of the heart.

THE FITT FORMULA

FITT refers to the four important variables needed in the application of the different
principles of exercise, Frequency, Intensity, Time, and Type of physical activity. These
variables when properly executed and applied produce health, wellness and fitness benefits

Frequency (how often) Pertains to the number of days a person does physical activity in a
week. It should be performed at least 3 up to 6 days per week so as to attain most
benefits or depends on the person’s specific benefit desired . It must be performed in a
regular basis to be effective.

Intensity (how hard) Refers to the required exertion of intense physical activity to be
performed or worked against a load greater than normal (overload). The method for
determining appropriate intensity varies with the desired benefit.

Time (how long) This is the length of the activity session is done. Any physical activity must
be done for an adequate length of time to be effective and meet the expected benefit.

Type (mode) Refers to the type of physical activity you perform

CONTRAINDICATED EXERCISES AND SAFER ALTERNATIVE EXERCISES

Contraindicated Exercises are exercises that are not recommended because they pose
potentially high risk for injury, sometimes termed as potentially harmful exercises. They may
cause harm because of the excessive strain placed on muscles particular in lower back, and
spine, and joints such as knees and shoulders.

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YOGA PLOW

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HIP AND THIGH STRETCH

HALF SQUAT

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CHEST STRETCH

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