LESSON 4

TYPES OF PHYSICAL EXERCISE

(Cardiorespiratory, Muscular Strength and Endurance, Flexibility, Speed and
Balance)

Overview
This course provides an overview of the various types of physical exercise, including
cardiorespiratory, muscular strength and endurance, flexibility, speed and balance
exercises. Gain a better understanding of each type of exercise and how they contribute
to overall fitness and health.

MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

What is Muscular Strength and Endurance?

Muscular strength is determined by the maximum strength that a muscle can use in a
single effort to counteract some form of resistance. It's about the peak force a muscle can
generate, typically measured by the amount of weight lifted in a single repetition.

On the other hand, muscular endurance refers to your ability to contract multiple
muscles or maintain muscle contraction over an extended period. It focuses on the
capacity of muscles to perform repetitive tasks or maintain contractions without fatigue.

Differences

1. Force Generation vs. Sustained Contractions: Muscular strength is about the

maximum force a muscle can generate in a single contraction, whereas muscular
endurance involves the ability to maintain contractions over an extended period.

2. Single Effort vs. Repetitive Efforts: Muscular strength is evaluated by how much
force you can exert in one maximal effort (e.g., one repetition maximum), while
muscular endurance is assessed by how long you can sustain a given level of force
or repetition.

3. Intensity vs. Duration: Strength training typically involves high-intensity, low-

repetition exercises, aiming to maximize force output in a short duration.
Endurance training, conversely, involves lower intensity but higher repetitions or
sustained efforts over a longer duration.

Measuring Muscular Strength

Muscular strength is commonly assessed using the one-repetition maximum (1RM) test,
where an individual performs a single repetition of an exercise with the maximum weight
they can lift. This test provides a benchmark for evaluating strength gains over time.

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Benefits of Developing Muscular Strength and Endurance
1. Enhanced Performance: Developing muscular strength and endurance allows
individuals to perform at a higher level in sports and other physical activities. It
improves their ability to generate power and maintain effort over longer durations.

2. Increased Metabolism: Muscle is metabolically active tissue, meaning that the

more muscle mass an individual has, the higher their resting metabolic rate.
Developing muscular strength and endurance can help increase muscle mass,
which in turn leads to a higher metabolism and improved weight management.

3. Injury Prevention: Strong muscles provide better support for joints, reducing the
risk of injuries, including in the back, knees, and shoulders.

4. Improved Bone Health: Resistance training, which is often used to develop

muscular strength and endurance, helps promote bone density and reduces the
risk of osteoporosis.

5. Better Functional Movement: Muscular strength and endurance contribute to

improved posture, balance, and flexibility, which are essential for performing daily
tasks and maintaining overall mobility as individuals age.

Training Methods for Developing Muscular Strength and

Endurance

Weight Training
Weight training involves using external resistance, such as free weights, resistance
machines, or bodyweight exercises, to target specific muscle groups. It can help increase
both muscular strength and endurance.

Calisthenics
Calisthenics involves using bodyweight exercises that rely on the individual's own weight
for resistance. These exercises can enhance muscular strength and endurance by
utilizing various movements such as push-ups, squats, lunges, and planks.

FLEXIBILITY

Flexibility refers to the range of motion of the joints without stiffness or discomfort. It is
influenced by muscles, ligaments, and tendons. In addition to joint mobility, flexibility also
involves muscle strength, which aids in achieving a wider range of motion during physical
activities or exercises.

Benefits of Flexibility Training

1. Greater Freedom of Movement and Improved Posture: Flexibility training

enables joints to move more freely and helps in maintaining good posture.

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 2. Physical and Mental Relaxation: Flexibility exercises promote relaxation of both
body and mind.

3. Release of Muscle Tension and Soreness: Regular flexibility training can

alleviate muscle tension and soreness.

4. Reduction of Injury Risk: Improved flexibility reduces the risk of injuries during
physical activities or workouts.

Stretching is a form of physical exercise focused on deliberately flexing or stretching

specific muscles or tendons to enhance elasticity and achieve comfortable muscle tone.
It is essential to perform a light cardiovascular warm-up before stretching to prepare the
body for the exercise.

Benefits of Stretching
1. Increased Blood Flow to Muscles: Stretching promotes better blood circulation
to the muscles, aiding in their flexibility and performance.

2. Preparation for Physical Activity: Stretching helps prepare the body for physical
activities by increasing muscle elasticity and range of motion.

3. Improved Range of Motion: Regular stretching enhances flexibility, leading to an

increased range of motion in joints.

4. Prevention of Muscle Imbalances: Stretching helps in preventing muscle

imbalances, which can contribute to physical injuries.

Types of Stretching Exercises

1. Static Stretching
• Static stretching is considered the safest method of stretching. It involves
holding a stretch for 20 to 30 seconds at a point where you feel the stretch
without discomfort. Avoid bouncing during the stretch.
• Examples: Shoulder Stretch, Triceps Stretch, Chest Stretch, Lower Back
Stretch, Groin Stretch, Quadriceps Stretch, Hamstring Stretch, Calf Stretch,
Achilles Stretch.

2. Ballistic Stretching
• Performed at speed and prescribed by your sports physiotherapist or elite
sports coach. They are often used as a part of your warm-up for sport or
training.
• Examples: The Standing Lunge, Side Arm Swing, Leg Swings, Overhead
Arm Swing of movement that will be required in your chosen sport or activity.

3. Dynamic Stretching
• Involve muscle movements that move a joint through the full range of
motion.

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 • Examples: Vinyasa Flow, Inchworm, Dynamic Pigeon, Fire Hydrant Circles,
Leg Crossovers, Scorpion, Page Turns, Frog Walk-In, Frog Walk-In Twist,
Twisting Reverse Lunge, 2-Step Hamstring Stretch

4. Proprioceptive Neuromuscular Facilitation (PNF)

• Stretching Involves a component of stretch - muscle contraction - and
further stretch. This process is usually repeated several times and uses a
trick on the muscle spindle reflex to help elongate your muscles.
• Examples: Hold-Relax, Contract-Relax, Hold-Relax with Agonist
Contraction.

Understanding flexibility and incorporating stretching exercises into your routine

can lead to various physical and mental benefits, including improved mobility, reduced
muscle tension, and lowered risk of injury. Remember to perform stretches safely and
avoid overstretching to prevent injury.

SPEED

Speed training consists of a variety of workouts designed to assist individuals improve

explosive power in the lower body. Speed training regimens, which are used by runners
and athletes to improve their performance, comprise a range of specialized motions and
sprinting tactics aimed to increase acceleration, deceleration, quickness, and change of
direction.

Benefits of Speed Training Include:

1. Increased Range of Motion: Enhances flexibility and mobility, improving overall
athletic performance.

2. Injury Prevention: Strengthens vulnerable muscles and improves muscular

balance, reducing the risk of injuries.

3. Bone Density and Strength: Promotes bone health and helps prevent conditions
like osteoporosis.

4. Endurance: Improves cardiovascular health and oxygen levels in the body,

enhancing muscular endurance and energy levels.

5. Balance and Coordination: Enhances proprioception and coordination, aiding in

the maintenance of balance and reducing the risk of falls.

Principles of Speed Training

Speed training focuses on improving running or movement velocity through targeted

exercises and training methods. Some general principles include:
1. Setting Sensible Goals: Establish achievable speed goals and work towards
surpassing them through structured training.

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 2. Interval Training: Incorporate short, high-intensity intervals of speed work
followed by adequate recovery periods to improve speed and endurance.

3. Gradual Progression: Start with manageable speeds and distances, gradually

increasing intensity and duration as fitness improves.
4. Cardiovascular Fitness: Develop aerobic and anaerobic capacity to support
speed and endurance during training and competition.

5. Mobility and Flexibility: Maintain adequate range of motion through mobility

exercises to optimize running mechanics and reduce the risk of injury.

Speed Training Methods

There are various methods used in speed training to target different aspects of speed
development, including:
1. Speed Training: Short bursts of maximal effort running to improve acceleration
and top speed.

2. Speed Endurance: Sustained efforts at or near maximum velocity to improve the

ability to maintain speed over longer distances.

3. Specific Endurance: Intervals at target race pace to simulate race conditions and
improve endurance at desired speeds.

4. Special Endurance: Training to maintain maximum or near-maximum velocity

over specific distances, often resembling race distances.

5. Tempo Runs: Controlled runs at submaximal speeds to improve aerobic capacity

and recovery between speed workouts.

6. Resisted Sprints: Running against resistance (e.g., uphill, with sleds or resistance
bands) to increase strength and power.

7. Assisted Sprints: Running with assistance (e.g., downhill, with wind assistance)
to improve stride frequency and mechanics.

BALANCE EXERCISES

What is Balance?

Balance is the ability to maintain control of the body's position, either during movement
or while stationary. Our balance system relies on information from various sources,
including the visual system, inner ear, and proprioceptive system (which provides
feedback on the body's position and movements). A good sense of balance is vital for
performing daily activities, sports, and preventing falls.

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Why is Balance Training Important?

As we age, our balance naturally declines, increasing the risk of falls and injuries.
However, balance training can help improve this ability, regardless of age or fitness level.
By training specific balance exercises, individuals can enhance their coordination,
stability, and postural control. Additionally, balance training can improve athletic
performance, allowing athletes to move more efficiently, react quickly, and prevent
injuries.

Benefits of Balance Training

1. Enhanced Stability: Balance training targets the muscles, joints, and neural
pathways responsible for maintaining stability and preventing falls.

2. Injury Prevention: Improved balance promotes correct alignment and reduces the
risk of common injuries, such as ankle sprains and knee ligament tears.

3. Increased Core Strength: Many balance exercises engage the core muscles,
leading to enhanced core strength and stability.

4. Improved Coordination: Balance training enhances the communication between

the brain and muscles, resulting in improved coordination and body control.

5. Enhanced Performance: Athletes who incorporate balance training into their

regimen can improve their sports-specific skills, reaction time, and agility.

6. Increased Bone Density: Certain balance exercises, such as weight-bearing

exercises, can strengthen bones, reducing the risk of osteoporosis.

Principles of Effective Balance Training

To maximize the benefits of balance training, it is essential to follow these principles:

1. Progression: Start with simple exercises and gradually increase the difficulty as
your balance improves.

2. Specificity: Choose exercises that target the areas where you want to improve
your balance, whether it's overall stability, core strength, or specific sports-related
skills.

3. Variety: Incorporate a variety of balance exercises to challenge different muscle

groups and keep your training interesting.

4. Incorporation of Postural Control: Focus on maintaining correct posture during

balance exercises to strengthen the muscles responsible for good posture.

5. Consistency: Regular practice is key to improving balance. Aim for a minimum of

two to three balance training sessions per week.

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 6. Safety: Always ensure you have proper support, such as a sturdy chair or railing,
when performing balance exercises to prevent falls.

Yoga for Balance

Yoga is a mind-body practice that combines physical postures, breath control, and
meditation. When it comes to balance, yoga can be particularly effective in improving
strength, flexibility, and body awareness. A regular yoga practice helps to develop stability
and mobility, which are crucial for maintaining good balance.

1. Tree Pose (Vrikshasana)

Tree pose is a classic yoga balancing pose that strengthens the muscles in the legs, core,
and ankles. To perform the pose, stand tall with your feet together and lift your right foot
off the ground, placing the sole of your foot against the inner left thigh or calf. Find a focal
point in front of you, bring your hands to your heart, and hold the pose for 30 seconds to
1 minute. Repeat on the other side.

2. Warrior III (Virabhadrasana III)

Warrior III is a challenging standing pose that targets balance, strength, and
concentration. Begin by standing tall with your feet hip-width apart. Shift your weight into
your right foot and lift your left leg off the ground, extending it straight behind you.
Simultaneously, hinge your torso forward and extend your arms forward, creating a
straight line from your fingertips to your left foot. Hold for 30 seconds to 1 minute, then
switch sides.

3. Seated Spinal Twist (Ardha Matsyendrasana)

While seated postures may not seem like they target balance directly, they are effective
in enhancing overall body alignment and core strength. Seated spinal twists, in particular,
help to improve balance by targeting the muscles of the spine, abdomen, and hips. Sit
with your legs extended in front of you, bend your right knee, and step your right foot over
your left leg, placing it on the floor. Twist your torso towards the right and place your left
elbow on the outside of your right knee. Hold for 30 seconds to 1 minute and repeat on
the other side.

References:
• (Stretching Exercises - physioworks.com." 2018)
• Benefits of flexibility – ACE, 2009
• Calculate - Max-Reps: Push Ups | TrainerMetrics
• https://learningstudioai.com/go/4Hqo4Ityrz8sVFRGreoY
• Slide 1 (depedmalaybalay.net)

Book
• Ballecer M., Solmeran E., Reyes M., & Ignacio, R. III, 2023. Physical Activities
Towards Health and Fitness 2 Exercise-Based Activities, 2023.
ISBN 978-621409-206-2

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 PATHFIT 2
EXERCISE-BASED ACTIVITIES

Calculate your own BMI!

Instructions: Before engaging on a 7-Day weekly workout plan, it's essential to understand your
Body Mass Index (BMI) to categorize whether you are underweight, normal weight, overweight,
or obese based on your weight and height. Follow the steps below to calculate your BMI:
Name : _________________________________
Age : _______________
Height (m) : _______________
Weight (Kgs) : _______________
BMI Calculation:
𝑾𝒆𝒊𝒈𝒉𝒕(𝑲𝒈𝒔) Classification:
𝑩𝑴𝑰 =
𝑯𝒆𝒊𝒈𝒉𝒕(𝒎)𝟐 below 18.4 - Underweight
𝑩𝑴𝑰 =
18.5 – 24.9 - Normal
𝑩𝑴𝑰 =
25.0 – 29.9 - Overweight
𝑩𝑴𝑰 = _________________
30.0 – above - Obese
Classification_______________

7-DAY WORKOUT PLAN

Instructions: Make sure to wear comfortable and breathable clothing that allows for a full range
of motion. Also, avoid wearing jewelry or accessories to avoid injury. Look for a clear and spacious
area in your home where you can perform the workout without any distractions or obstacles. Make
sure there is enough room to move around and perform exercises safely. Make sure to have water
or a sports drink nearby to stay hydrated during the workout. Drink regularly throughout the
workout to replace any fluids lost through sweat. If you feel any pain or discomfort during the
workout, stop immediately and rest. If the pain persists, seek medical attention.

Day 1: Full Body Strength Training

• Warm-up: 5-10 minutes of stretching
• Squats: 2 sets of 10 reps
• Push-ups: 2 sets of 10 reps
• Plank: 1 set of 30 seconds
• Cool-down:
-Perform Tree Pose (hold the pose for 30 seconds. Repeat on the other
side.)
-Warrior III (hold the pose for 30 seconds. Repeat on the other side.)
Day 2: Cardio Intervals
• Warm-up: 5-10 minutes of gentle stretching
• High-intensity interval training (HIIT) for three (3) minutes for 10 meters (30
seconds of sprinting followed by 30 seconds of rest, repeat)
• Cool-down:

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 -Perform Tree Pose (hold the pose for 30 seconds. Repeat on the other
side.)
-Seated Spinal Twist (hold the pose for 30 seconds. Repeat on the other
side.)
Day 3: Yoga and Flexibility
• Warm-up: 5-10 minutes of dynamic stretching
• Yoga poses: 5 minutes each and repeat on the other side.
1. Tree Pose (Vrikshasana)
2. Warrior III (Virabhadrasana III)
3. Seated Spinal Twist (Ardha Matsyendrasana)
• Cool-down: 30 seconds of inhale and exhale.
Day 4: Rest Day
• Take a break from exercise and let your body recover.

Day 5: Core Strength

• Warm-up: 5-10 minutes of light cardio (Jog in place for 1 minute)
• Plank: 2 set of 30 seconds
• Curl-Ups: 2 sets of 10 reps
• Cool-down: 5-10 minutes of stretching

Day 6: Cardio and Bodyweight Circuit

• Warm-up: 5-10 minutes of light cardio
• 1 minute of jumping jacks,
• 1 minute of squats
• 1 minute of push-ups
• Cool-down: 5-10 minutes of stretching

Day 7: Active Recovery and Flexibility

• Warm-up: 5-10 minutes of gentle stretching
• Light cardio: 10 minutes (walking, cycling,)
• Yoga poses: 5 minutes each and repeat on the other side.
1. Tree Pose (Vrikshasana)
2. Warrior III (Virabhadrasana III)
3. Seated Spinal Twist (Ardha Matsyendrasana)
• Cool-down: 5-10 minutes of deep breathing and meditation

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