THE EXERCISE

PROGRAM
UNIT 3
PARTS OF THE
HUMAN BODY
• HEAD
• CHEST
• UPPER EXTREMITIES
• ABDOMEN
• LOWER EXTREMITIES
THE SKELETON IS THE BONY
FRAMEWORK OF THE BODY
COMPOSED OF BONES OF
DIFFERENT SIZES AND SHAPES
CONNECTED AT THE JOINTS
ALLOWING MOVEMENTS
BROUGHT ABOUT BY MUSCLE
CONTRACTION AND RELAXATION
MOVEMENT OUR BODY CAN DO

Pivoting-moving Moving body

Bending or Stretching or
around a long parts away from
flexion extension
axis the midline

Turning body Turning body

Bringing back Complete
part upward or part downward
the boy part to circular motion
outward or or inward or
the midline of a body part
supination pronation
A. ARM POSITIONS
AND MOVEMENTS •BASIC ARM POSITIONS
B. BODY POSITIONS
WHILE STANDING,
SITTING, KNEELING AND
LYING DOWN

when you move away from

your place, that is
LOCOMOTOR MOVEMENTS

•LUNGEING •STRADDLE OR FEET APART

3. LONG SITTING 4. STRADDLE SITTING
POSITION POSITION
 when you exercise on a
fixed place, that is
NON LOCOMOTOR
MOVEMENTS

5. ELBOW SUPPORT POSITION

6. kneel-sitting
position
7. on all-fours
position

8. reversed on-
all fours
position

VARIATION- is an activity done in different way

9. Supine lying position

10. prone-lying position

Two or more activities make a combination

 PARTS OF AN EXERCISE PROGRAM
-A. WARM UP – first step in the routine
- its purpose is to stretch the muscles of the body, thus
avoiding possible muscle injury
- heats up the body, giving a slight increase in the heart
rate (pulse) in preparation for a vigorous working phase

Warm up – takes about 5-10 minutes depending on the person and activitu he is to indulge in
 1. HEAD TILTS AND ROLLS

WARM UP EXERCISE CONSIST OF

 2. shoulder lifts and circles
WARM UP EXERCISE CONSIST OF
 3. side stretches and trimmers

WARM UP EXERCISE CONSIST OF

4. hamstring stretches

WARM UP EXERCISE CONSIST OF

5. pedalling

6. jogging

WARM UP EXERCISE CONSIST OF

 A dance warm-up may
include more arm-raising
and swinging routines with
basic locomotor movements
or simple dance steps
7. prancing

WARM UP EXERCISE CONSIST OF

cool down is usually made up of walking
and slow stretches that bring the pulse
rate gradually back to normal

1. Breathing exercises
2. walking with hand shake of fingers bent
and stretched

THE COOL-DOWN
3. slow stretches

Shoulder Arms upward push

Trunk twist shrug slowly
THE COOL-DOWN
shoulder stretch Shoulder squeeze
pull

fingers stretches

THE COOL-DOWN
 Foot stride and
shake

chest stretch sitting stretches

THE COOL-DOWN
lying stretches

THE COOL-DOWN