PORTFOLIO FOR WORKOUT REGIMEN, CARDIO ,

STRENGTH AND FLEXIBILITY

Prepared by: Loren C. Genilsa

BSED-SCIENCE1A
Submitted to: Sir Jeric Escoscio Suguis
ACKNOWLEDGEMENT

I would like to acknowledge the following that have selflessly shared their time and
attention in making this portfolio successfully.

To our Almighty God for giving me strength, knowledge, ability and opportunity to
undertake this journey, persevere and complete it satisfactorily. Without his blessings,
this achievements would not have been possible.

To my beloved parents who was there to guide and support me financially yet loved me
unconditionally.

To Jessie Lobreza who was there in my ups and down . Also, help me at all times.

To Sir Jeric Escoscio Suguis /Physical Education 2 Instructor who was there to impart
her knowledge that made us to possibly finish this portfolio.
TABLE OF CONTENTS
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Introduction

Exercise strengthen your hearts and improve your circulation. In this work out plan I've
made can meets individual personal needs. Of course, it will suits for beginners who have
desired to lose weight, decrease body fats and resist diseases. It somehow Important to
develop appropriate exercise so that you've having a good choice or set plan yet if we
have daily routine, it reduces the needs to make decisions each day. In short, my goal is
to keep this outline simple and easy to performed.
 Chapter One

Cardio Training
•Nature of exercise

-Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a
prolonged period of time. Your respiratory system will start working harder as you begin to
breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your
muscles, and your body will release natural painkillers (endorphins). Cardiovascular exercise is
a key part of a long and healthy life. But that doesn’t mean it’s easy to make cardio a regular
routine. Just remember that if you keep an open mind and get creative, there are plenty of ways
to get your heart rate up. You shouldn’t feel confined to the treadmill.

The most important part of any fitness routine is finding what you enjoy. You’re much more likely
to stick with a routine if it’s something you actually like. So experiment, try new things, and figure
out how to relish breaking a sweat.
Definition

Cardio is defined as any type of exercise that gets your heart rate up and keeps it
up for a prolonged period of time. Your respiratory system will start working harder
as you begin to breathe faster and more deeply. Cardio exercise is any exercise
that raises your heart rate.
 Cardio Training Brief History

Dr. Kenneth H. Cooper in the 1960’s had introduced a physical exercise to prevent a type of sickness that
affected coronary artery. In the initial days, it was used at an Air force hospital, to benefit the military. Dr.
Kenneth published his book in 1968, where he has used the term Aerobics. With the aim of improvising
the cardio fitness, Jackie Sorenson who is a dancer used and developed dance routines and named it
Aerobic Dance.

Howard and Karen Schwartz developed other types of aerobics called sport-aerobics in 1983, which later
followed for the initial National Aerobic championship in 1994. People had to dance for 1 min and 45-sec
routine dance music in this championship.

In accordance with the statistics of Aerobic.org, from the year 1978 and 1987, people doing the aerobic
dancing had a rise form 6-19 million.

Gin-Miller, using her porch steps to give up her weak knee with low impact stepping set to the musical
rhythm. Sport-aerobics has been changed to Gymnastic in 1996.
 Purpose

Cardiovascular exercise, also known as cardio or aerobic exercise, is essential for good health. It gets
your heart rate up, making you blood pump faster. This delivers more oxygen throughout your body,
which keeps your heart and lungs healthy.

Cardio improves many aspects of health, including heart health, mental health, mood, sleep, weight
regulation and metabolism. Actually, the heart becomes more efficient with every beat as it pumps
oxygen-carrying blood, the lungs more effective in taking in oxygen, and the muscles more equipped
to use more oxygen.
 Warm up

- Prepare for physical exertion or a

performance by exercising or
practicing gently beforehand
 Jog in Place

- Lift your right arm and left foot at the same time.
- Raise your knee as high as your hips.
- Then switch to the opposite foot, quickly lifting your right foot to hip height.
At the same time, move your right arm back and your left arm forward and up.
- Continue these movements.
 Arm Circle

- Stand with your feet shoulder-width apart and extend your arms parallel to the floor.
- Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel
a stretch in your triceps.
- Reverse the direction of the circles after about 10 seconds.

Squat Jumps

- The squat jump is all about power start with your feet wide. And your chest up your butt sits down
and back to just above the knee line.
 Mountain Climbers

- At its heart, the Mountain - Climber is a form of plank.

Pull your right knee into your chest.
- Quickly switch and pull the left knee in.
- Continue to switch knees.
 Plank

- Starting in a kneeling, prone position. ...

Drop the elbows to the floor (one side at a time) and place them under shoulders.
Move the feet back one at a time allowing the abdomen and hips and legs to rest on the floor.
Elevate the hips.
Keep the head/neck in a neutral position.
High Knees

- high knees which is right here get those arms moving or modification.
Take it to a step knee. Now this movement can be combined with these
other two movement
 Standing alternating toe touches

- Start standing with your feet hip-distance apart.

Swing your right leg up and touch your left hand to your right toes. Keep your chest up.
- Return to the starting position and repeat with your left leg, touching your right hand to your left
toes.
- That's 1 rep. Do 8 to 10 total.
 Gluten Bridge

- gluten bridge / hip raise. You want to make sure that your knees are gonna be
right above your ankles.
 Single Leg Raise

- Lie on your back, legs straight and together.

- Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
- Slowly lower your legs back down till they're just above the floor. Hold for a moment.
- Raise your legs back up. Repeat.
 Inchworm

- Stand straight with your feet shoulder-width apart.

Bend over and touch the floor with the palms of your hands.
- Walk your hands out, as far as you can while keeping your legs straight, and pause.
- Walk back up to the starting position and repeat until the set is complete.
 Chapter Two

Strength Training

• Nature of exercise
- A well-round fitness program includes strength training to improve joint function, bone
density, muscles, tendon and ligaments. It often associated with the use of weights. . It can
also incorporate a variety of training techniques such as calisthenics, isometrics, and
plyometric.
Definition

- It is a system of physical conditioning in which muscles are exercised by being

worked against an opposing force as by lifting weights to increase strength. Thus, it
makes the muscle stronger.
 Purpose

- strength training has a primary purpose which is to provide significant functional benefits and
improvement in overall health and well-being, including increased bone, muscle, tendon, and
ligament strength and toughness, improved joint function, reduced potential for injury, increased
bone density, increased metabolism.
 Warm up

- Prepare for physical exertion or a

performance by exercising or
practicing gently beforehand
 Standing quad stretch

Standing quad stretch

- Stand on your left foot and grab your right shin by bending your leg behind you.
- Tuck your pelvis in, pull your shin toward your gluteus, making sure your knee is pointing to the
ground. Try not to pull the knee backward or sideways.
- Hold for 30 seconds and then switch sides.
 Pisiforms Stretch

- Lie on your back with your knees bent and feet flat on the ground. Bring your left foot up and rest it
on the right knee. Then pull the right leg toward your chest, hold for 5–10 seconds, release and
repeat on the other side.
Sphinx Pose

- Inhale deeply while in the pose and consciously relax the muscles while exhaling. - Arm and
shoulder positions are also key for proper execution of this pose. Elbows should be under the
shoulders and shoulders should be back and away from the ears. -The neck is lifted but not
overextended.
Seated Forward Fold

- Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
- Inhale and draw your spine up long.
- As you exhale, begin to come forward, hinging at your hips.
- On each inhale, lengthen your spine.
On each exhale, deepen into your forward bend.
Cobra Pose

- On an exhalation bend your elbows and slowly lower down to the floor roll your
shoulders back and gently press your elbows in towards the distance apart. Reach back
through your legs.
 Standing Quad Stretch

- Standing with your feet together.

- Bend your left knee and use your left hand to pull your left foot towards your
butt. Keep your knees together.
 Plank

- Starting in a kneeling, prone position. ...

Drop the elbows to the floor (one side at a time) and place them under shoulders.
Move the feet back one at a time allowing the abdomen and hips and legs to rest on the floor.
Elevate the hips.
Keep the head/neck in a neutral position.
 Gluten Bridge

- gluten bridge / hip raise. You want to make sure that your knees are gonna be
right above your ankles.
 Downward Facing Dog

- Raise the Body Up and Back into Posture. -Ground down into the palms, raise the knees off the mat
while shifting the stomach toward the thighs. -Lift the hips up high, as the legs straighten. Keep toes
pointing forward.
 Low lunge Open Twist

- Twist your torso until you feel a gentle stretch in your lower back and groin.

Knee to chest

- Lie on your back with your knees bent.

- Bring one knee into your hands and gently let your arms pull your knee toward your chest.
- Hold, then lower your bent leg. Relax, then repeat with the other leg.
 Extended Puppy Pose

- Just relax yourself once you're ready inhale. Slide your body all the way forward. So that your butt.
Comes all the way up in the air and your chest is stretching the mat
Standard safety

- When performing strength training . You must consider the following:

•Proper technique is essential.
•Start slowly.
•Only use safe and well-maintained equipment.
•Don't hold your breath.
•Control the weights at all times.
•Maintain a strong form while lifting, as this will prevent injury through incorrect technique.
•Use the full range of motion.
Chapter Three

Flexibility Training

• Nature of exercise
- Stretching exercises are closely linked to flexibility training . In general, we performed at a low
intensity. Flexibility training is stretching—lengthening and loosening muscles and connective
tissues to improve flexibility. It somehow, more complicated than simply being able to do a
single stretch. It means flexibility is the ability to move through a range of motion without pain.
 Definition

- Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range
of motion. Additionally, it involves activities that aim to stretch your muscles until they're loosened up,
and your body becomes lithe and limber. Furthermore, doing flexibility exercises regularly will provide
you with more freedom of movement.
Purpose

Flexibility is needed to perform everyday activities with relative ease. Also, ut has a
primary purpose which is to stretch your muscles that can help you prevent injuries,
back pain, and balance problems. A well-stretched muscle more easily achieves its
full range of motion yet flexibility training allows us to become more in tune with our
body. It is a form of active relaxation that can improve both mental and physical
recovery.
 Warm up

- Prepare for physical exertion or a

performance by exercising or
practicing gently beforehand
 Lunging Hip flexor Stretch

- The side that you want to stretch is going to stay down bring the other leg forward. So you look
like you're in a lunge. Keep your upper body nice and straight so not leaning forward.
 Side bend stretch

- kneel on the floor with your legs together, back straight, and core tight.
- Extend your leg out to the side. Keep it perpendicular to your body (note in front or behind you).
- Extend your right arm overhead, rest your left arm on your leg, and gently bend your torso and right arm
to the left side.
 Frog stretch

- Open the feet wider than the knees to deepen the stretch move the hips back towards the heels and
come down onto the forearms. You bring the gaze down or slightly forward.
the ground.
 90/90 stretch

- Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower
leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should
be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground.
Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and
your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips
equally and easing the lifted hip straight down toward
 Figure four stretch

- Behind the hamstring you will simply then pull this knee towards your chest. You will feel
this stretch into the hamstring as well as into the buttocks.
 Pisiforms Stretch

- Lie on your back with your knees bent and feet flat on the ground. Bring your left foot up and rest it
on the right knee. Then pull the right leg toward your chest, hold for 5–10 seconds, release and
repeat on the other side.
 Standing harmstring stretch

- Bend your left knee slightly. Gently lean forward while placing your hands on your bent right leg. Be
sure to keep your back straight to avoid hunching over your leg. Hold this stretch for 10 seconds and
work up to 30 seconds.
 Frog stretch

- Open the feet wider than the knees to deepen the stretch move the hips back towards the heels and
come down onto the forearms. You bring the gaze down or slightly forward.
the ground.
 Straddle groin stretch

- Start sitting on the floor with legs in a straddle position, legs straight, knees pointed at the ceiling, feet
flexed.
- Brace midline, then hinge at hips and gently walk hands forward. Lower chest to floor as low as possible,
without rounding lower or upper back.
- Hold for 30 seconds, then try to sink a little lower with every exhale. Repeat 3 times before walking hands
back to start.
 Cossack squat groin stretch

- Assume the starting position by widening your stance so your legs form a triangle with the ground. Your
toes should be pointed straight ahead.
Inhale, and move your weight to your right leg, bending your right knee and sitting back as far as you can.
- Your left leg should remain extended while your left foot rotates on your heel, toe up.
- Your right heel should remain on the ground and your torso should be upright.
- Pause here, then exhale and push back up to the starting position.
- Inhale again, and lower your weight into your left leg, repeating the above steps.
 Fire hydrant groin stretch

- Stand with your legs hip-width apart. Bend your left leg to 90 degrees.
- Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without moving the rest of
your body.
- Lower your leg to starting position to complete 1 rep.
Complete 3 sets of 10 repetitions.
 Standard and Safety

-Focus on major muscle groups.

-Don't bounce.
-Hold your stretch.
Don't aim for pain.
-Make stretches sport specific.
-Keep up with your stretching.
“If you don’t make time for exercise, you’ll probably
have to make time for illness.”

—Someone famous
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By: Jen Mueller, Certified Personal Trainer and Nicole Nichols, Certified Fitness
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, Article created on: 2/26/2008
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