LESSON 2

YOUR PERSONAL
FITNESS PLAN
 INTRODUCTION
Before starting on any innumerable ways to burn
out body fat, there is a need to keep certain things
in your mind and be cleared out by your doctor to go
on the road of achieving a better healthy you.
 basic considerations before
beginning an exercise program
You need to be clear about your fitness goals.
Before you start any program, have the
necessary medical checks, take note of your
resting pulse and warm-up.
If you are not used to exercising, be sure to
start with the appropriate beginners' program.
 basic considerations before
beginning an exercise program
If you feel dizzy or in pain, stop at once.
Always choose an activity that you enjoy, so
that there are fewer chances of dropout.
If you are a beginner, do not start off too
fast. You cannot get fit in a week, but you can
get a long way toward it in a month.
 basic considerations before
beginning an exercise program
Work at your own pace. If you feel stiff the
day after exercise, change activities or simply
do some warm-up exercises, so that your body
gets time to recover.
Exercise at a time of the day, that is most
convenient, but preferably not until two or
three hours after a meal.
 basic considerations before
beginning an exercise program
Never exercise if you feel ill or have a cold or
fever. Do not start training again until you are
free of symptoms and keep your intensity low.
Lay out your exercise clothes the night before.
They'll serve as silent reminders.
As far as possible, breathe through your nose,
not your mouth.
 basic considerations before
beginning an exercise program
The warm-up should include stretching and
exercise of moderate intensity that cause
sweating and an increase in muscle temperature.
Another important practice to follow in an
exercise program is to gradually start the
exercise session and gradually taper off at the
end.
 basic considerations before
beginning an exercise program
The warm-up or conditioning exercise allows
various body systems to adjust to increased
metabolic demands.
THE BASIC WORKOUT OUTLINE
WARM-UP
STRETCH
AEROBIC AND STRENGTH TRAINING
COOL DOWN
STRETCH
TYPES OF WARM-UP
JOG IN PLACE

Jog slowly in place for

30 - 60 seconds. Lift
your knees.
rope jumping
Jump slowly for 60
seconds. Keep your
elbows close to your
sides. Turn the rope with
a small circular motion of
your hands and wrist and
jump high enough to clear
the rope.
NECK STRETCH
Bend your neck alternately
to the left, right, front,
and back. Hold each
position for 5 seconds and
do 2 repetitions. Do not
rotate your neck each
movement must be
distinct.
ARM AND SHOULDER STRETCH
Interlace your fingers,
straighten, and lif the
arms to produce
strength/stretch in the
arms, shoulders, and chest.
Hold for 15 to 30 seconds.
Do one set.
TRICEPS AND SHOULDER STRETCH

Gently and slowly pull the

elbow behind the head.
Hold for 15 to 30 seconds
and reverse arms. Do one
set.
SIDE STRETCH

Keep your hips facing front

and bent to the left. Hold
for 5 to 10 seconds and
repeat to the right side.
Do 3 repetitions on each
side.
CALF STRETCH
While standing, place your left
foot near the wall. Keeping the
right foot flat on the floor,
move the right leg back until
you feel the stretch in the calf
muscle. Hold an easy stretch
for 10 to 30 seconds. Do not
bounce. Stretch the other leg.
CHEST STRETCH
Place the flat palm of the
right arm against a wall.
Slowly rotate forward until
you feel the stretch in your
chest. Hold the stretch for
10 to 30 seconds. Stretch
the other side.
SHOULDER STRETCH
Extend your left arm in front
of your body. Using the left
wrist, place the right wrist
underneath and pull inward
toward your body while
keeping the left arm
extended. Hold for 10 to 30
seconds. Stretch the other
side.
QUADRICEPS STRETCH
Supporting your body with
your left arm against a solid
object, grab your left toes
with your right arm. Pull your
heel up to your buttocks until
you feel the stretch in your
thigh.
FOREARM STRETCH
Extend your arm. Using your
left hand, pull your finger tips
back towards your body until
you feel the stretch in your
forearm. Hold the stretch
for 10 to 30 seconds. Repeat
using the other arm.
INNER THIGH STRETCH
While seated, pull both feet
inward toward the body.
Grab your feet with your
hands, while using the elbows
to press downward slightly on
the knees. You should feel this
stretch in your inner thighs.
Hold for 10 to 30 seconds.
cat (back) stretch
To stretch the upper back,
hands and knees should be on
the floor. Just as a cat would
do, slowly lift your back up
toward the ceiling and hold in
place for 10 to 30 seconds.
spinal twist
While seated, extend the left leg in
front of you. Bend your right leg,
placing your right foot on the outside
of the left knee. Extend your right
arm behind you to support your body.
Place the left arm on the outside
right leg. Slightly twist the torso
using your left arm until you feel the
stretch on your side. Hold for 1- to 30
seconds. Stretch the other side.
HAMSTRING STRETCH
While seated, extend your left leg
in front of you. Bend your right leg,
placing the bottom of your foot on
the inside of the left knee. Place
your right hand on the top of your
left hand. While keeping the lower
back straightened, reach the foot
of the straight leg upright with the
ankle and toes relaxed. Repeat for
the right leg.
HAMSTRING STRETCH
Lie on your right side. Support
the head with your hand. bend
the left leg and grasp the top
of your foot. Pull toward your
hip. Keep for 5 to 10 seconds.
This motion stretches the
front of the ankle and the
front of the thigh.
HAMSTRING STRETCH
Lie on your side. Bend one leg
and grasp the top of your
foot. Gently pull the leg out by
opening the knee about 90
degrees. This motion
stretches the entire front
thigh. Hold for 5 to 10
seconds.
 ELEMENTS OF
EXERCISE PROGRAM
ELEMENTS OF EXERCISE PROGRAM
How frequent should an individual exercise be?
(Frequency) 3-5 days per week
How intense or vigorous should the exercise
session be?
(Intensity) Moderate to Vigorous
How long should an exercise session be?
(Duration) 20-60 minutes
What types of exercise should be included?
(Type of Exercise) specific including aerobics
three types of
exercise
 1. isotonic exercise
Where the muscles are made to do
some contractions and relaxation
to gain tones. These movements
are common to many physical
education activities.
1. isotonic exercise
Sit-ups and Crunches
 2. ISOMETRIC EXERCISE
Where the muscles are made to
undergo tension and hold a certain
position for some time in order to
develop muscle strength.
2. ISOMETRIC EXERCISE
Planks and Glute Bridges
 3. AEROBIC EXERCISE
Which entails vigorous movements such
as brisk walking, jogging, running, and
dancing. The body experiences fast
breathing so that the muscles of the
heart and the lungs are exercised.
3. AEROBIC EXERCISE
Cycling and Swimming
PRINCIPLES OF
EXERCISE
 PRINCIPLE 1: OVERLOAD
The Principle of Overload refers to the
amount of exercise that is needed to
improve fitness level. Exercise must be
observed in accordance with the intensity,
duration, and frequency of the specific
activity.
Intensity indicates how hard the
exercise can be formed.
Duration refers to the length of each
exercise bout.
Frequency refers to the number of
exercise sessions an individual performs
per week.
 PRINCIPLE 2: PROGRESSION
Progression must be in the context of the
performer's tolerance of whether to
increase or maintain the overload. An
increase in the level of exercise, whether it
be running further or adding more
resistance must be done in the progression.
 PRINCIPLE 3: SPECIFICITY
Exercise must be Specific in its concern. It could be
either for strength, flexibility or endurance, etc.
Physical conditioning should match the demands
that a sport or activity makes on the individual.
Specificity infers that all skills and activities are
unique and require training that is geared
specifically to each.
PHASES OF EXERCISE
1. THE WARM-UP
Warm-up activities should be conducted
before an intense workout. It will help you
perform better and will decrease aches and
pains. It prepares the muscles for exercise
and allows oxygen supply to ready itself for
whatever strenuous activities are to be
worked at.
2. THE WORKOUT
Workout elevates the heart rate and
achieves aerobic fitness. This phase should
follow the principles of training with regard
to frequency, intensity, and time. Reaching
the target heart rate and maintaining the
intensity of workout in the specified time are
important guidelines for this phase.
3. THE COOL-DOWN
After the workout, cooling down should be
accomplished by walking for a few minutes. This
can help prevent soreness the next day by
massaging the waste products of exercise into
the circulatory system. When a person stops
exercising, the heart continues for a time to
pump blood to the muscles at a vigorous rate.
 REMINDERS:
Next meeting, wear p.e. attire.
Bring a meter stick or a tape measure or a metro.
Bring 1/4 index card.
THANK YOU!