PATHFIT 1- UNIT 5

“EXERCISE PROGRAM”
Exercise is any bodily activity that enhances or physical fitness and overall health and
wellness.
It is performed for various reasons, to aid growth and improve strength, prevent aging,
develop muscles and the cardiovascular system, hone athletic skills, weight loss or
maintenance, improve health and also for enjoyment. Many individuals choose to exercise
outdoors where they can congregate in groups, socialize, and enhance well-being.
Physical exercises are generally grouped into three types, depending on the overall effect
they have on the human body:
1. Aerobic exercise is any physical activity that uses muscle groups and causes the body to
use more oxygen large than it would while resting. The goal of aerobic exercise is to increase
cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming,
brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training,
and long distance running.
2. Anaerobic exercise, which includes strength and resistance training, can firm,
strengthen, and increase muscle mass, as well as improve bone density, balance, and
coordination. Examples of strength exercises are push-ups, pull-ups lunges, squats, and
bench press. Anaerobic exercises also include weight training, functional training, eccentric
training, interval training, and sprinting; high-intensity interval training increase short-term
muscle strength.
3. Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to
improve joint flexibility and keep muscles limber. The goal is to improve the which can
reduce the chance of injury.
Physical exercise can also include training that focuses on accuracy, agility, power, and
speed.
Types of exercise can also be classified as dynamic or static. Dynamic exercises such as
steady running, tend to produce a lowering of the diastolic blood pressure during exercise,
due to the improved blood flow. Conversely, static exercise (such as weightlifting) can cause
the systolic pressure to rise significantly, albeit transiently, during the performance of the
exercise.
Phases of the Fitness Exercises Program
1. 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 it 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 activities
are slow-paced walking, jogging, and stationary bicycling.
Benefits of warming up before a workout
a. Increased flexibility. Being more flexible can make it easier to move and exercise
correctly.
b. Lower risk of injury. Warming up the muscles can help the body relax which, in turn,
can lead to less injury.
c. Increased blood flow and oxygen. Having more blood flow helps the muscles get the
nourishment needed before launching into more intense work.
d. Improved performance. Studies show that warmed-up muscles can help you work out
more effectively.
e. Better range of motion. Having greater range of motion can help the body move the joints
more fully.
f. Less muscle tension and pain. Muscles that are warm and relaxed may help you move
more easily and with less pain or stiffness.
2. Exercise Proper/Workout. In this phase, individual will choose a particular program that
allows them to meet or achieve the training objective. 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 MUSCLE BEING

EXERCISES DEVELOPED
Rectus abdomenus

a. Abdominal Curl Triceps and Pectorals

b. Push up
c. Heel Raise Gastrocnemius, soleous
d. Abdominal Twist
e. Chin up Internal and external
f. Chest up maximus oblique muscles
Biceps, Latissimus dorsi,
g. Half squats and teres major
Latissimus dorsi, gluteal
hamstrings
Quadriceps

3. 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, those who suddenly stop from vigorous activity experience The main aim of the
cool down is to promote recovery and return the body to a pre-exercise, or pre-workout level.
The cool down keeps the blood circulating, which in turn, helps to prevent blood pooling and
also removes waste products from the muscles. This circulating blood also brings with it the
oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

Various Functions of Exercises

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

1. Specificity. The principle states that benefits associated with the training stimulus can
only be achieved when it duplicates the movements and energy systems involved in the
exercise. In addition, the exercise must have a specific purpose that linked to the sport.
Developing the factors related in improving sport performance can only achieve when specific
exercise is able to accomplish (Tuliao, 2014).

2. Overload. This refers to the observation that a body system must be exercised at a level
beyond which it is presently accustomed. A specific body system gradually adapts to this
overload until it reaches a state where adaptation is no longer observed. Training that
incorporates this principle challenges the body to meet and adapt greater than normal
physiological stress. Thus, FITT is also important to apply in this principle.
3. Progression. This principle states that the amount and intensity of your exercise should
be increased gradually. This refers that, when the body adapts for a certain time to exercise,
thus we need to increase the FITT gradually in order to see some development or
improvement. It is important that this principle applies in many exercise or training plan to
avoid overtraining of the athlete and leads to serious injury if not promptly performed. It
rejects the "no pain, no gain" theory.
4. Reversibility. The principle simply states that if an individual stop to exercise, the body
returns to its initial level of fitness. This refers to the idea that if you will lose it.
5. Tedium. This principle applies the importance of training variation in exercise or training
plan. To avoid boredom on the athlete, the coach should properly design a training program
that offers variety of exercises; however it should provide the same benefits. In developing
endurance, we don't simply rely on running but we may also have it developed through other
forms like swimming and cycling. Thus, this principle provides window of opportunities and
allows the body to achieve better recovery and avoid plateau in performance.
6. Individualization. No two individuals are exactly alike. All individuals have different
performances, fitness attributes, lifestyles, nutritional preferences, and respond to exercise
and its physical and social environments in their own unique way. It is essential that the
exercise program caters to these individual needs and preferences.
The F.I.T.T. Formula
There are four (4) factors that are important in determining how much physical activity is
enough.
1. Frequency. It refers to 'how often' one does the 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, loses fat (daily) and develops strength (at least twice a week).
2. Intensity. It refers to 'how hard' one performs the physical activity. It is determined by the
type of activity one does and the fitness he wants to develop, for example, amount of weight
one lifts is used to determine intensity for building strength.
3. Time. It refers to 'how long' one does the physical activity. It depends on the type of
activity and the part of fitness one wants to develop, for example, to build cardiovascular
fitness, one needs to be active continuously for a minimum of 15-30 minutes.
4. Type. It refers to the type of activity one does to build a specific part of fitness or to gain a
specific benefit.
Physiological and Psychological Benefits of Exercises
Physiological Benefits of Exercises
1. Improved physiological function (heart, blood vessels, muscles, and respiratory system)
2. Increased movement efficiency
3. Increased muscle tone
4. Better weight control
5. More efficient heat elimination and heat control
6. Possible decrease of elevated blood pressure
7. Reduce possibility of blood clotting
8. Better sleep
Basic Positions where most exercises begin