Safe Exercise
preparing your body for intense activity, you
• When people begin a new exercise program,
they often push their bodies too far and put
themselves at risk of injury.
• The common notion that exercise must be
really hard or painful to be beneficial is
simply wrong.
Moderation is the key to safe exercise. Safe exercise
programs start slowly and gradually build up in
frequency, intensity, and duration.
Safe Exercise Guidelines
1. Dress Appropriately
Wear comfortable, loose-fitting clothes that let you
move freely and are lightweight enough to release
body heat. When exercising outdoors in high
temperatures, wear light-colored clothing. When
exercising in cold weather, dress in removable layers.
2. Strike the Right Balance
Develop a balanced fitness program that
incorporates cardiovascular exercise, strength
training, and flexibility exercises. In addition to
providing a total body workout, a balanced program
will keep you from getting bored and lessen your
chances of injury.
3. Warm Up
Warm up to prepare to exercise, even before
stretching. Run in place for a few minutes, breathe
slowly and deeply, or gently rehearse the motions of
the exercise to follow. Warming up increases your
heart and blood flow rates and loosens up other
muscles, tendons, ligaments, and joints,
cardiovascular endurance.
BENEFITS OF WARM UP
• Increased body temperature: Warmer
muscles contract and relax more easily,
reducing stiffness and increasing your range
of motion.
• Improved flexibility: Dynamic stretches
increase the elasticity of your muscles,
tendons, and ligaments, allowing for
smoother movements and reducing the risk
of strains and tears.
• Reduced risk of injury: y gradually
minimize the stress on your muscles, joints,
and cardiovascular system, leading to a
lower chance of injuries.
• Enhanced coordination and reaction time:
Warming up activates the nervous system,
improving communication between your
brain and muscles, resulting in better
coordination and quicker reflexes.
4. Stretch
Begin stretches slowly and carefully until reaching a
point of muscle tension. Hold each stretch for 10 to
20 seconds, then slowly and carefully release it.
Inhale before each stretch and exhale as you release.
Never stretch to the point of pain, always maintain
control, and never bounce on a muscle that is fully
stretched.
5. Take Your Time
During strength training, move through the full range
of motion with each repetition. Breathe regularly to
help lower your blood pressure and increase blood
supply to the brain.
6. Stay Hydrated
Drink enough water to prevent dehydration and heat
injury (like heatstroke). Drink 1 pint of water 15
minutes before you start exercising and another pint
after you cool down. Have a drink of water every 20
minutes or so while you exercise.
7. Cool Down
Make cooling down the final phase of your exercise
routine. It should take twice as long as your warm-
up. Slow your motions and lessen the intensity of
your movements for at least 10 minutes before you
stop completely. This phase of a safe exercise
program should conclude when your skin is dry and
you have cooled down.
Benefits of Cool Down
• Gradual return to resting state: A cooldown
helps your body transition from exertion
back to its normal resting heart rate, blood
pressure, and body temperature. This
prevents sudden drops or spikes, which can
cause dizziness, lightheadedness, or even
fainting.
 • Improved blood flow and waste removal:
Gentle movement during cooldown keeps
blood circulating, flushing out lactic acid and
other waste products that build up during
exercise. This reduces muscle soreness,
stiffness, and cramps, promoting faster
recovery.
• Increased flexibility and range of motion:
Static stretches while your muscles are still
warm improve their elasticity and range of
motion, reducing tightness and preventing
future injuries.
• Mental relaxation and stress reduction:
Gentle exercises and deep breathing during
cooldown help you unwind and de-stress,
improving your overall mood and well-
being.
8. Rest
Schedule regular days off from exercise and rest
when tired. Fatigue, significant exercise. muscle
soreness, and pain are good reasons to not
COMMON INJUERIES IN EXERCISE
• Working out is a great way to take care of
one’s health. It keeps one physically fit as
well as mentally and emotionally balanced.
• There are many ways that one can choose
to exercise depending on their physical
requirements and comfort level, but no
matter which type of exercise you choose, it
is crucial to take special precautions against
workout injuries.
• Major or minor, every injury is painful and
can set a person back. While the causes for
the workout injury may vary, what is
important is that every injury should be
given timely care and treatment to avoid
the condition from getting more serious.
• For somebody who is passionate about
fitness, an injury setback can be quite a
frustrating deal. But with proper treatment,
the injury can heal quickly, letting the
person get back to their workout routine as
soon as possible.
TWO TYPES OF EXERCISE INJURY
ACUTE INJURIES
happen suddenly, such as when a person falls,
receives a blow, or twists a joint
Acute Injuries
Muscle strains and pulls: These occur when a muscle
is overstretched or torn. They are often caused by
overuse, fatigue, or improper form. Symptoms
include pain, swelling, and bruising.
Sprains: These occur when a ligament is
overstretched or torn. They are often caused by falls
or twists. Symptoms include pain, swelling, and
bruising.
Fractures: These are breaks in bones. They can be
caused by falls, direct blows, or overuse. Symptoms
include pain, swelling, bruising, and deformity.
Dislocations These occur when a bone is forced out
of its joint. They are often caused by falls or direct
blows. Symptoms include
pain, swelling, bruising, and deformity.
CHRONIC INJURIES
usually results from overuse of one area of the body
and develop gradually over time.
Chronic Injuries
Tendonitis: This is inflammation of a tendon, the
tissue that connects muscle to bone. It is often
caused by overuse. Symptoms include pain, swelling,
and tenderness.
Stress fractures: These are small cracks in bones that
are caused by overuse. They are often seen in
runners and athletes who participate in high-impact
activities. Symptoms include pain, especially during
activity.
Tips to Prevent Injuries
• Warm up before you exercise and cool
down afterwards.
• Use proper form when exercising.
• Don't push yourself too hard, too soon.
• Listen to your body and take rest days when
needed.
 • Wear appropriate shoes and gear for your
activity.
• Stay hydrated by drinking plenty of fluids
before, during, and after exercise.
• See a doctor if you experience any pain that
doesn't go away after a few days.
Principles of Exercise
 Overload
Training must be raised to a higher level than normal
to create the extra demands to which your body
adapt.
 Intensity
 Frequency
 Duration
 Specificity
Training must be specific to the sport or activity, the
type of fitness required and the particular muscle
groups.
 Progression
As your body adapts to training, you progress to a
new level of fitness. To then take this to the “next
level”, a gradual increase in intensity is needed to
create an overload.
 Reversibility
The effects of training are reversible. If exercise is
reduced in intensity or even stopped, the benefit can
be lost quickly.
 Adaption
With continued practice, your body will eventually
turn a new sport, activity or movement skill into
second nature.
 Individual Differences
Each person has a different response to an exercise
or training program and each person needs to
exercise and train accordingly.
F.I.T.T Principle
Based on ACSM recommendations for Adolescents
and Adults.
F (Frequency)
 How often the exercise done.
 How many days per week
I (Intensity)
 How hard you exercise.
T (Time)
 The time spent exercising.
 How long the exercise lasts.
T (Type)
 The kind of exercise that is being done.
 Specific to the category of exercise.
In addition, contact your doctor before beginning any
vigorous physical activity if:
• You have an existing health problem, such
as high blood pressure or diabetes.
• You have a history of heart disease.
• You are a smoker.
Body mass index
1. BMI is a numerical measure of a person's
weight in relation to their height. It is
calculated by dividing the individual's
weight in kilograms by the square of their
height in meters.
2. The Body Mass Index is a useful tool for
categorizing individuals based on their
weight relative to their height. It provides a
quick assessment of whether a person is
underweight, has a normal weight, is
overweight, or falls into the category of
obesity.
3. 3. BMI is often used in healthcare settings to
assess an individual's potential risk for
various health conditions, such as
cardiovascular diseases and diabetes.
However, it's important to recognize that
BMI has certain limitations, especially in
accounting for variations in body
composition.
4. While BMI is a widely used metric for
assessing body weight, it does not
differentiate between fat and lean mass.
Therefore, individuals with high muscle
mass may have a higher BMI, leading to
potential misclassification as overweight or
obese.
5. "Health professionals often use BMI as a
screening tool, but it is important to
 recognize that it does not provide a
comprehensive assessment of overall
health. Additional factors, such as body
composition, lifestyle, and genetics, play
crucial roles in determining an individual's
health status.
What is the formula in getting the BMI?
BMI = Weight (kg)
Height (m2 )
FACTORS AFFECTING BMI
 PSYCHOLOGICAL FACTOR
 GENERIC FACTOR
 LIFESTYLE FACTOR
 ECONOMIC FACTOR
Genetic Factor
• Many studies have identified as specific
defect in genes that control body weight.
• A defect in the gene that synthesizes leptin,
which is a crucial hormonal substance
produce by fat and released into the
bloodstream that acts on hypothalamus to
regulate body weight.
• Congenital absence of leptin produces
hunger and marked obesity in children.
• The second genetic defect observed is the
body’s response to the signal leptin
provided
• The signal largely determines how much
one eats, how much energy one expands
and ultimately one’s body weight.
Psychological Factor
• Studies have shown that obese people are
about 25 percent more likely to experience
a mood disorder like depression compared
with those who are not obese.
• Many obese people eat in response to
negative emotions such as boredom,
sadness or anger
• As eating soothe fears, sadness and worry
for some.
Lifestyle Factor
• Level of physical activity- sedentary lifestyle
can lead to obesity and so active lifestyle
can overcome such problems.
• Dietary Habits- a large consumption of
foods high in sugar anf fat increases the
likelihood of weight gain. Consequently, the
total energy intake rises, which causes
problems of overweight and vice versa.
• Sleeping Hours- insomnia or lack of sleep
can cause hormonal imbalance that
increase your appetite or craving for foods
high in calories and carbohydrates.
Economical Factor
• Economic constrains contribute to
unhealthy food choices.
• Among low socioeconomic groups they tent
to buy product which are cheaper to reduce
their food budgets while maintaining diets
similar to the average population diet
• And so the proportion of energy by meat,
dairy products, vegetables, and fruits
decreases, but the proportion by sweets,
added fats, and cereals increases which can
lead to obesity.
Risk Factors
• High Blood Pressure (Hypertension)
• High LDL cholesterol (BAD cholesterol
• Low HDL cholesterol (GOOD cholesterol)
• High Triglycerides
• High blood glucose (sugar)
• Physical Inactivity
TIPS TO ACHIEVE MAINTAINING HEALTHY WEIGHT
• Achieving and maintaining a healthy weight
involves a combination of factors, including
a balanced diet, regular physical activity,
and positive lifestyle choices.
1. Balanced Diet
Nutrition- Rich foods:
• A balanced diet includes a variety of
nutrient-rich foods from all the major food
groups, such as fruits, vegetables, whole
grains, lean proteins, and healthy fats.
These foods provide essential vitamins,
minerals, fiber, and antioxidants necessary
for overall health.
Portion Control :
• Monitoring portion sizes is crucial in
maintaining a healthy weight. Being mindful
of portion sizes helps prevent overeating
and ensures that the body receives the right
amount of calories.
Hydration:
• Adequate water intake is essential for
overall health and can also contribute to
weight management. Sometimes, feelings of
hunger are mistaken for dehydration.
2. Regular Physical Activity
Calorie Expenditure
• Regular physical activity helps burn calories
and contributes to weight management. It
can include a mix of aerobic exercises (like
walking, running, or cycling) and strength
training to improve overall fitness.
Metabolism Boost
• Physical activity can boost metabolism,
making it more efficient in utilizing calories
for energy. This can be particularly
beneficial in weight loss and weight
maintenance.
Improved Mental Health:
• Exercise is not only beneficial for physical
health but also plays a crucial role in mental
well-being. It can reduce stress, anxiety, and
depression, which can contribute to healthy
lifestyle choices.
3. Lifestyle Choices:
Adequate Sleep:
• Lack of sleep has been linked to weight gain
and obesity. Establishing a regular sleep
routine and aiming for 7-9 hours of sleep
per night supports overall health and weight
management.
Stress Management:
• chronic stress can contribute to unhealthy
eating habits and weight gain. Adopting
stress-reducing techniques such as
meditation, yoga, or deep breathing
exercises can positively impact weight
management.
Limiting Sedentary Behavior:
• Minimizing prolonged periods of sitting or
sedentary behavior is important.
Incorporating breaks for movement
throughout the day can contribute to overall
energy expenditure.
4. Individualized Approach:
Bio individuality
• Recognizing that individuals have unique
nutritional needs and responses to exercise
is crucial. What works for one person may
not be suitable for another. Consulting with
healthcare professionals or nutritionists can
help tailor strategies to individual needs.
5. Sustainable Changes:
Long-Term Perspective:
• Adopting a healthy lifestyle is a long-term
commitment. Fad diets and extreme
exercise routines are often not sustainable.
Gradual and sustainable changes are more
likely to lead to lasting results.
CARDIORESPIRATORY ENDURANCE
HEART BREATHING

• The primary function of the heart is to
pump blood, which carries oxygen,
nutrients, hormones, and waste products to
and from the cells of the body.
• Blood transported by the heart delivers
essential nutrients, including glucose and
amino acids, to cells for energy production
and various cellular functions.
LUNGS
-Oxygen in air is taken up by the alveoli in the lungs.
BLOOD PASSES THROUGH THE ALVEOLI
-Oxygen is picked up by hemoglobin and transported
to the heart
HEART
- Pumps oxygenated blood through the circulatory
system to all organs and tissues in the body.

• The lungs are vital organs in the respiratory

system responsible for the exchange of CELLS
oxygen and carbon dioxide in the body.
-Oxygen is use to convert food substances (carbs and
• Inhaled air passes through the respiratory fats) through aerobic metabolism into ATP
system to the alveoli, tiny air sacs in the (Adenosine triphosphate)
lungs. Oxygen diffuses from the air in the
alveoli into the bloodstream, binding to PHYSICAL EXERTION
hemoglobin in red blood cells for transport -More ATP is needed to perform the activity
to body tissues.
MUSCLES
BLOOD
- Lungs, Heart and blood vessels have to deliver more
• Blood is composed of red blood cells oxygen to the muscles to supply the require energy
(erythrocytes), white blood cells
(leukocytes), platelets (thrombocytes), and
plasma. Plasma is a yellowish fluid that
ATP includes supplying the energy required for
carries blood cells, nutrients, hormones,
muscle contraction, circulation of blood, locomotion
and waste products.
and various body movements.
• Red blood cells contain hemoglobin, a
FIT INDIVIDUAL
protein that binds to oxygen in the lungs
and carries it to tissues and organs. • During prolonged exercise, an individual
with a high level of cardiorespiratory
• White blood cells play a crucial role in the
endurance is able to deliver the required
immune system, defending the body against
amount of oxygen to the tissues easily.
pathogens, infections, and foreign
substances. UNFIT INDIVIDUAL
Cardiorespiratory Endurance • Has to work the cardiorespiratory system
much harder; the heart has to work at a
• The ability of the lungs, heart and blood
higher rate, less oxygen is delivered to the
vessels to deliver adequate amounts of
tissues, and consequently, the individual
oxygen to the cells to meet the demands of
fatigues faster.
prolonged physical activity.
• Hence, the higher capacity to deliver and
• The most important component of physical
utilize oxygen indicates a more efficient
fitness and best indicator of overall health.
cardiorespiratory system.
• A measure of how efficiently our bodies
work
AEROBIC AND ANAEROBIC EXERCISE
BASIC PHYSIOLOGY
 1. AEROBIC EXERCISE
• Energy required to perform
cardiorespiratory activities is
generated through aerobic
(oxygen- using) metabolism.
• Example: walking, aerobic dance,
cycling, etc.
2. ANAEROBIC EXERCISE
• Activities that do not require
oxygen to generate the energy for
muscular activity.
• Intensity is so high that oxygen
cannot be delivered and utilized to
produced energy.
• Can be carried out for only short
periods 2-3 minutes.
AEROBIC AND ANAEROBIC EXERCISE
BENEFITS OF AEROBIC TRAINING
1. HIGHER MAXIMAL OXYGEN UPTAKE
 Increase in the amount of oxygen the body
is able to use during physical activity.
 Allows one to exercise longer and more
intensely before becoming fatigued.
 As much as 30% increase in people with
very low initial levels of fitness.
2. INCREASE IN OXYGEN- CARRYING CAPACITY OF
THE BLOOD
 Increase RED BLOOD CELL (Hemoglobin)
count.
3. INCREASE IN CARDIAC MUSCLE STRENGTH
 Heart responds to training by increasing in
strength and size.
 Stronger heart, more forceful contraction
which aids to eject more blood with each
beat.
4. Lower heart rate at a given workloads
5. Increase in the number and size of the
mitochondria
6. Increase in number of functional capillaries
 more gas exchange can take place
7. Faster recovery time
8. Lower Blood Pressure and blood Lipids
 Reduces major risk factor for stroke and
coronary heart disease
 Lower levels of fats
 Reduces major risk factors for stroke and
coronary heart disease.
 Lower levels of fats (such as cholesterol and
triglycerides)
PARTS OF THE HEART
Common Reasons People Give for Not Being Active
1. I don’t have the time.
2. It’s too inconvenient.
3. I don’t enjoy it.
4. I’m not good at it.
5. I’m not fit so avoid activity.
 6. I have no place to be active cardiovascular fitness, endurance, and calorie
especially in bad weather. burning.

7. I am too old. • Anaerobic Threshold (AT) (80-90% MHR):

FITT PRINCIPLES The anaerobic threshold is the point at which the

body relies more on anaerobic metabolism (without
• Frequency- recommended 3-5 oxygen) for energy. Training in this zone can improve
days/week for normal, health lactate threshold and performance.
individuals. Highly fit individuals
my do daily activity. Training less • Maximum Effort (90-100% MHR):
than 3 days/week will not improve
fitness. This is the highest intensity level and is typically
reserved for short bursts of maximum effort, such as
• Intensity- this is the most sprinting or high-intensity interval training (HIIT)
important component in achieving
training effects. Follow a plan of
progressive overload, in which the
amount of exercise is progressively
increased, as the body adapts to
the demands of exercise placed
upon it by improving its
functioning.

MONITORING YOUR HEART RATE

• Carotid Artery in the neck

• Radial Artery in the wrist

Count beats for 10 seconds and multiply the result by

6 to get rate in beats per minute.

• Resting Heart Rate (RHR):

This is your heart rate at complete rest. It is typically

measured in the morning before any physical activity.
The average resting heart rate for adults is around
60-100 beats per minute.

• Low-Intensity Exercise (50-60% MHR):

This is often considered a light or warm-up intensity.

It is suitable for individuals new to exercise or those
recovering from an injury.

• Moderate-Intensity Exercise (60-70%

MHR):

This is the most common training zone for improving

cardiovascular fitness and endurance. It is often
recommended for general health benefits.

• Vigorous-Intensity Exercise (70-85% MHR):

This zone is associated with more challenging

workouts and is often used for improving