EXERCISES;

(REGRESSION
AND PROGRESSION)

Prepared by:
LIBERTY V. BONAFE
Instructor, MAPEH
WHAT CAN
YOU SAY
ABOUT THE
PICTURE?
 -

WHAT IS AN
EXERCISE?
- activity requiring physical effort,
carried out to sustain or improve health
and fitness.
"exercise improves your heart and lung
 Aerobic
TYPES OF
EXERCISE: Anaerobic
Agility training
 Aerobic exercise is cardiovascular
exercise, or cardio, that gets your heart
pumping. During aerobic exercise, your
blood pumps quickly throughout your
AEROBIC body and your lungs take in more oxygen.
EXERCISES: The word aerobic means “with oxygen,”
meaning that your breathing determines
the amount of oxygen that gets to your
muscles.
 Aerobic exercise aims to improve how the
body uses oxygen. Most aerobic exercise takes
place at average levels of intensity over longer
AEROBIC periods.
EXERCISES:
  Swimming
 Cycling
 Using an elliptical trainer
 Walking
EXAMPLES:  Rowing
 Using an upper body ergometer (a piece
of equipment that provides a
cardiovascular workout that targets the
upper body only)
ELLIPTICAL
TRAINER:
UPPER BODY
ERGOMETER
EXAMPLE:
  improves muscle strength in the lungs, heart, and whole body
 lowers blood pressure
 improves circulation and blood flow in the muscles
 increases the red blood cell count to enhance oxygen
transportation
 reduces the risk Trusted Source of diabetes, stroke, and
cardiovascular disease (CVD)
BENEFITS:  improves life expectancyTrusted Source and symptoms for
people with coronary artery diseases
 stimulates bone growth and reduces the risk of osteoporosis
when at high intensity
 improves sleep hygiene
 enhances stamina by increasing the body’s ability to store
energy molecules, such as fats and carbohydrates, within
muscle
 - Anaerobic
exercise does not
use oxygen for
energy.
ANAEROBIC
EXERCISE: People use this
type of exercise to
build power,
strength, and
muscle mass.
  weightlifting
 sprinting
Anaerobic  intensive and fast skipping with a rope
exercises  interval training
include:  isometrics
 any rapid burst of intense activity
 While all exercise benefits the heart
and lungs, anaerobic exercise provides
fewer benefits for cardiovascular health
than aerobic exercise and uses fewer
calories. However, it is more effective
than aerobic exercise for building
muscle and improving strength.
Benefits: Increasing muscle mass causes the
body to burn more fat, even when
resting. Muscle is the most efficient
tissue for burning fat in the body.
 Aims to improve a person’s ability to
maintain control while speeding up, slowing
down, and changing direction.
In tennis, for example, agility training
helps a player maintain control over their court
AGILITY positioning through good recovery after each
shot.
TRAINING:
People who take part in sports that
heavily rely on positioning, coordination,
speed, and balance need to engage in agility
training regularly.
  tennis
 American football
 hockey
 badminton
 volleyball
EXAMPLES:  basketball
 soccer
 martial arts
 boxing
 wrestling
REGRESSION
AND
PROGRESSION
 An exercise regression is
simply an approach to
decrease the demand of
EXERCISE an exercise or movement
REGRESSION
 a progression does the opposite by
increasing the demand incrementally
EXERCISE through minor changes.
PROGRESSION
:
 Progressions and regressions of
exercises allow for the flexibility to
Importance scale the demands of an exercise to
of challenge the body without
Regression overwhelming it. We know that the
and demands of a program must be
Progression: continually increased as the body
adapts in order to continue
progressing
 Regression: Elevate your hands! By elevating
your hands, you’ll be able to take full
advantage of your pec majors, or large chest
muscles, and the large muscles on your back,
the latissimus dorsi, will assist as well. As it
Examples: becomes easier, slowly lower the height of the
bench, chair, or step, until you reach the floor.
The Push-Up Progression: Elevate your feet! Performing a
decline push-up changes the muscle activation
slightly. You’ll still use your pec majors, but
you’ll also recruit more of your shoulders and
upper chest muscles. Not only will it be more
difficult, but you’ll strengthen different
muscles as well.
 Regression: Use a box or a chair to help control
depth and increase confidence that you won’t lose
your balance! The form stays the same, but with the
step there, it allows you to sit back into the squat
without worrying about balance. As you feel
comfortable, take the chair away and move on to a
bodyweight only squat.
The Squat
Progression: Mix up the tempo! Moving slower on
the way down increases the “time under tension” of
the muscle. The time under tension is the amount of
time your muscle is contracting. In this way, more
time under tension equals more work the muscle has
to do. At the same time, driving up fast out of the
bottom of the squat helps increase power and
powerful muscles are strong muscles.
 Regression: Split the squat! Without the forward
step, you don’t have to decelerate the movement.
This can take pressure off the front knee, especially
if you have a habit of keeping the feet too close
together when you step. Perform these next to a
wall for an added element of stability and balance
assistance.
The Lunge Progression: Challenge your balance! Although the
step back lunge can be less difficult than the
traditional step forward variation, adding the knee
drive forces you to adjust and balance on a single
leg between each repetition. This will challenge the
stabilizers of the hip, knee, and ankle, as well as
your core and larger lower body muscles already
active when performing a lunge.
 Regression: Use the Smith machine! Incorporating
the Smith machine and performing inverted rows is
a great way to increase strength and work toward
completing that first bodyweight pull-up. Moving
the bar lower will increase the difficulty. If you reach
the lowest setting, but aren’t quite at the pull-up
from the hanging position, incorporate some of the
The Neutral tempo work we used with the bodyweight squat to
Grip Pull-Up increase the difficulty further.
Progression: Mix up your grip! You might be
amazed at how much more difficult a pull-up is
when you widen out your grip and face your palms
away from you. As you widen your grip, you won’t
be able to “cheat” and recruit your biceps. You’ll
have to rely almost entirely on those muscles in
your back to pull you to the top.