THE EXERCISE

PROGRAM
INTRODUCTION
Exercise is generally regarded as beneficial to
one's health and well-being. These are physical
activities that make the body fit for the demands
on it. They are set of body movements to promote
general fitness and are used to correct minor
postural defects.
Regular exercise helps reduce tension, maintain
fitness gains, and reduces the risk of chronic
diseases. Exercises increase respiration and blood
circulation, allowing individuals to breathe more
deeply and circulate blood to the heart for
optimal function. This unit will discuss the
function, benefits, and advantages of exercises,
including their phases.
Exercise is any bodily activity that enhances or
maintains physical fitness and overall health and
wellness
It is performed for various reasons, to aid growth
and improve strength, prevent aging, develop
muscles and the cardiovascular system, hone
athletic skills, weight loss or maintenance,
improve health and also for enjoyment. Many
individuals choose to exercise outdoors where
they can congregate in groups, socialize, and
enhance well-being.
 TYPES
OF EXERCISE
Physical exercises are generally grouped into
three types, depending on the overall effect they
have on the human body:
1. Aerobic exercise is any physical activity that
uses large muscle groups and causes the body to use
more oxygen than it would while resting. The goal of
aerobic exercise is to increase cardiovascular
endurance. Examples of aerobic exercise include
running, cycling, swimming, brisk walking, skipping
rope, rowing, hiking, dancing, playing tennis,
continuous training, and long distance running.
2. Anaerobic exercise, which includes strength
and resistance training, can firm, strengthen, and
increase muscle mass, as well as improve bone
density, balance, and coordination. Examples of
strength exercises are push-ups, pull-ups, lunges,
squats, and bench press. Anaerobic exercises also
include weight training, functional training, eccentric
training, interval training, and sprinting, high-intensity
interval training increase short-term muscle strength.
3. Flexibility exercises stretch and lengthen
muscles. Activities such as stretching help to
improve joint flexibility and keep muscles limber.
The goal is to improve the range of motion which
can reduce the chance of injury.
Physical exercise can also include training that
focuses on accuracy, agility, power, and speed.
Types of exercise can also be classified as dynamic or
static Dynamic exercises such as steady running, tend
to produce a lowering of the diastolic blood pressure
during exercise, due to the improved blood flow.
Conversely, static exercise (such as weight- lifting)
can cause the systolic pressure to rise significantly,
albeit transiently, during the performance of the
exercise
 PHASES OF
THE FITNESS
EXERCISE
PROGRAM
The phases of your exercise session should include
warmup, conditioning and cooldown. Some people
prefer to add stretching as a fourth phase, separating
it from the warmup or cooldown phases. Each of the
phases plays an important role in helping you reach
your fitness goals while maintaining your health and
safety.
1. Warm up Exercises
Warm up Exercises. Sometimes called limbering
warm up, it is the initial phase of any exercise
program. It serves to elevate the body temperature to
prepare the muscles for any major activity. By
warming up, the muscles are provided with the
sufficient amount of blood and oxygen supply so that
it will contract more efficiently. Athletes who directly
engage in vigorous activity without warming up run
the risk of experiencing muscle cramps and spasm.
To prevent this, it is recommended that an individual
must first go through the first stage - the warm up -
so that the muscle can slowly adapt to the demands
of the activity. Warming up the muscle will only take
5 to 10 minutes. In most cases, a good indicator that
an individual is already warmed up is the onset of
sweating. Few examples of warm up activities are
slow-paced walking, jogging, and stationary
bicycling.
Benefits of warming up before a workout
a. Increased flexibility. Being more flexible can make
it easier to move and exercise correctly.
b. Lower risk of injury. Warming up the muscles can
help the body relax which, in turn, can lead to less
injury.
c. Increased blood flow and oxygen. Having more
blood flow helps the muscles get the nourishment
needed before launching into more intense work.
d. Improved performance. Studies show that warmed
up muscles can help you work out more effectively.
e. Better range of motion. Having greater range of
motion can help the body move the joints more fully.
f. Less muscle tension and pain. Muscles that are
warm and relaxed may help you move more easily
and with less pain or stiffness.
2. Exercise Proper/Workout. In this phase,
individual will choose a particular program that
allows them to meet or achieve the training
objective. Calisthenics exercises using weight of the
body are practical and inexpensive to perform
especially if there is no weight training equipment in
school.
In addition, only a minimal space is required to
execute the exercises.
CALISTHENICS EXERCISES MUSCLEBEING DEVELOPED
a. Abdominal Curl Rectus abdomenus
b. Push up Triceps and Pectorals
c. Heel Raise Gastrocnemius, soleous
d. Abdominal Twist Internal and external oblique
muscles
e. Chin up Biceps, Latissimus dorsi, and teres
major
f. Chest up maximus, Latissimus dorsi, gluteal
hamstrings
g. Half squats Quadriceps
3. Cool Down Exercises. These serve to
gradually taper off the body from the stress of
exercises. It is important as warming up because it
keeps the blood circulating around the body to
prevent the individual from experiencing some form
of dizziness.
Cooling down creates a pressure against the veins of
the circulatory system to permit the blood flow in
one direction going to the heart. Without cooling
down, there is a possibility that the blood will pool
around the lower extremities, depriving the brain of
blood and oxygen. Thus, those who suddenly stop
from vigorous activity experience dizziness or even
pass out.
The main aim of the cool down is to promote
recovery and return the body to a pre-exercise, or
pre-workout level.
The cool down keeps the blood circulating, which in
turn, helps to prevent blood pooling and also
removes waste products from the muscles. This
circulating blood also brings with it the oxygen and
nutrients needed by the muscles, tendons and
ligaments for repair.
Principles of
Training
1. Specificity. The principle states that benefits
associated with the training stimulus can only be
achieved when it duplicates the movements and
energy systems involved in the exercise. In addition,
the exercise must have a specific purpose that linked
to the sport. Developing the factors related in
improving sport performance can only achieve when
specific exercise is able to accomplish (Tuliao,
2014).
2. Overload. This refers to the observation that a
body system must be exercised at a level beyond
which it is presently accustomed. A specific body
system gradually adapts to this overload until it
reaches a state where adaptation is no longer
observed. Training that incorporates this principle
challenges the body to meet and adapt greater than
normal physiological stress. Thus, FITT is also
important to apply in this principle.
3. Progression. This principle states that the amount
and intensity of your exercise should be increased
gradually. This refers that, when the body adapts for a
certain time to exercise, thus we need to increase the
FITT gradually in order to see some development or
improvement. It is important that this principle applies
in many exercise or training plan to avoid overtraining
of the athlete and leads to serious injury if not
promptly performed. It rejects the "no pain, no gain"
theory.
4. Reversibility. The principle simply states that if an
individual stop to exercise, the body returns to its
initial level of fitness. This refers to the idea that if
you don't use it you will lose it.
5. Tedium. This principle applies the importance of
training variation in exercise or training plan. To avoid
boredom on the athlete, the coach should properly
design a training program that offers variety of
exercises; however it should provide the same benefits.
In developing endurance, we don't simply rely on
running but we may also have it developed through
other forms like swimming and cycling. Thus, this
principle provides window of opportunities and allows
the body to achieve better recovery and avoid plateau
in performance.
6. Individualization. No two individuals are exactly
alike. All individuals have different performances,
fitness attributes, lifestyles, nutritional preferences,
and respond to exercise and its physical and social
environments in their own unique way. It is essential
that the exercise program caters to these individual
needs and preferences.
 VARIOUS
FUCTION OF
EXERCISE
Various Functions of Exercises

1. Release pent-up emotions

2. Building strength
3. For stretching
4.Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weight
9. Realign the body
10. Reshape the body
11. Warm up muscles before vigorous physical
activity 12. Discharge excess energy
13. For fun
The F.I.T.T. Formula
There are four (4) factors that are important in
determining how much physical activity is enough.
F – Frequency
I – Intensity
T – Time
T - Type
1. Frequency. It refers to 'how often' one does the
physical activity. Physical activity can only be
beneficial if done several days a week. The
frequency depends on the fitness one wants to
develop, for example, loses fat (daily) and develops
strength (at least twice a week).
2. Intensity. It refers to 'how hard' one performs the
physical activity. It is determined by the type of
activity one does and the fitness he wants to develop,
for example, amount of weight one lifts is used to
determine intensity for building strength.
3. Time. It refers to 'how long' one does the physical
activity. It depends on the type of activity and the
part of fitness one wants to develop, for example, to
build cardiovascular fitness, one needs to be active
continuously for a minimum of 15-30 minutes.
4. Type. It refers to the type of activity one does to
build a specific part of fitness or to gain a specific
benefit.
Physiological
and
Psychological
Benefits of
exercises
Physiological Benefits of Exercises
1. Improved physiological function (heart, blood
vessels, muscles, and respiratory system)
2. Increased movement efficiency
3. Increased muscle tone
4. Better weight control
5. More efficient heat elimination and heat control
6. Possible decrease of elevated blood pressure
7. Reduce possibility of blood clotting
8. Better sleep
Psychological Benefits of Exercises
1. Elevated mood (exercise acts as an anti-depressant)
2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and
self-esteem
7. More adequate in coping behavior
 The
Advantages
of Exercises
for Fitness
1. Exercises can be systematically planned to cover all
muscle groups of the body and to emphasize areas of
greatest need.
2. The dosage of exercises can be controlled for a given
time.
3. Progression can be regulated from very mild to
vigorous and exhaustive efforts.
4. Exercise can be derived which will provide for the
development of body control, flexibility, balance and
good posture, as well as for increased muscular strength
and endurance.
A. Standing Positions
4. Type. It refers to the type of activity one does to
build a specific part of fitness or to gain a specific
benefit.
4. Type. It refers to the type of activity one does to
build a specific part of fitness or to gain a specific
benefit.
4. Type. It refers to the type of activity one does to
build a specific part of fitness or to gain a specific
benefit.
THANK
YOU!