EXERCISE

GARRY V.
REYES
EXERCISE
-REQUIRING PHYSICAL
EFFORT AND PROPER
MINDSET CARRIED
OUT TO SUSTAIN OR
IMPROVE HEALTH AND
FITNESS.
PHASES OF EXERCISE

*WARM-UP
PHASES OF EXERCISE

*WORK-
OUT
PHASES OF EXERCISE
*COOL
DOWN
 PRINCIPLES of EXERCISE
1. PRINCIPLE OF
OVERLOAD
- Perform physical
exercise than
normal amounts
F.I.T.T. PRINCIPLE
F- REQUENCY
I - NTENSITY
T- IME
T- YPE
FREQUENCY
- refers to how often you involve
yourself in physical exercise
- number of exercise sessions
per week
INTENSITY
- refers to how hard you
should exercise or level of
difficulty
- degree of effort
 INTENSITY
- MHR
- * Maximum Heart Rate
IS THE FASTEST AND HARDEST YOUR
HEART CAN OR THE FASTEST THAT
YOUR HEART CAN BEAT WHEN DOING
ACTIVITY.
INTENSITY (MHR)
- Example:
- 220-18= 202(bpm)
- bpm= beats per minute
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-19= 201(bpm)
- 201 X 60%=120.6
- 201 X 90%= 180.9
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-18= 202(bpm)
- 202 X 60%=121.2
- 202 X 90%= 181.8
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-17= ____(bpm)
- 203 X 60%=_______
- 203 X 90%= _______
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-17= 203(bpm)
- 203 X 60%=121.8
- 203 X 90%= 182.7
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-16= ____(bpm)
- 204 X 60%=_____
- 204 X 90%=_____
INTENSITY (MHR)
- Lower limit: 60%
- Upper limit: 90%
- 220-16= 204(bpm)
- 204 X 60%=122.4
- 204 X 90%= 183.6
TIME
- refers to how long you
should engage in
physical exercise
- duration
TYPE
- kind of exercise
FORMS OF EXERCISE

*AEROBIC (oxygen)
*ANAEROBIC (energy)
 PRINCIPLES of EXERCISE
2. PRINCIPLE
OF SPECIFICITY
-specific energy
system or
specific muscle
groups
 PRINCIPLES of EXERCISE
3. PRINCIPLE OF
PROGRESSION
-indicates that load
could be increased
gradually overtime to
remain effective and
safe for best results.
 PRINCIPLES of EXERCISE
4. PRINCIPLE
OF
VARIATIONS

-alternative
activities
PRINCIPLES of EXERCISE
5. PRINCIPLE
OF
RECOVERY
-time to rest
 PRINCIPLES of EXERCISE
6. PRINCIPLE OF
INDIVIDUAL
DIFFERENCES
because everyone is
unique, each person
experiences a
different response to
an exercise program
ACTIVITY #2 WARM UP EXERCISES

OPTION A : 12 pictures of stretching exercises

OPTION B: VIDEO PRESENTATION warm up
exercise
# minimum of 3 mins with any kind of
music