Nia Chris NE.

Buen BSIT 1-1

TYPES OF STRETCHING
Ballistic Stretching: Back in the day, bouncy, ballistic stretches were the most common. Athletes and coaches thought that bouncing into a stretch was the best way to loosen up the muscles. It turns out that the opposite is true: The muscles contract to protect themselves during bounces, and so resist lengthening with ballistic stretches. Muscles can even be injured with ballistic stretching, so almost no athlete uses this method today. -Ballistic Stretching Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity. Static Stretching: This approach involves holding a stretch with little or no movement. The standard method is to stretch out to your level of slight discomfort, then hold that position for 30 seconds to several minutes. Static stretching is the most popular style of stretching. -Static Stretching Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.

PNF: Proprioceptive Neuromuscular Facilitation (PNF) has been found to be at least 15% more effective than static stretching. There are many protocols for PNF stretching, some of them are very complex. Basically, you stretch and then contract a certain muscle group. Here's an example: 1. Have a partner stretch your hamstrings and hold for 10 seconds 2. Push against your partner to contract your hamstrings for 5 seconds 3. Repeat 3 to 8 times 4. Always finish with a static stretch Proprioceptive Neuromuscular Facilitation (PNF) PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.

Active Isolated: Active isolated stretching is a method where you briefly assist a stretch with a rope or towel and repeat it several times. You would stretch to the point of a bit of tension, hold for a 2 count, then release. Repeat 6 to 12 times. Do not bounce into the stretch! Active Isolated (AI) Stretching AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds

Passive Stretching Passive stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does. Dynamic Stretching Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists. Isometric Stretching Isometric stretching consists of getting a muscle into a stretched position and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.

PRINCIPLES OF EXERCISE
There are certain underlying principles regarding exercise and activity. We believe that one should be aware of these basic concepts in order to maximize the effectiveness of this program. Your personalized program should be designed to reflect each of these principles in such a manner that you can most easilty accomplish your goals. Intensity Intensity refers to how hard one exercises. Intensity can also describe the amount of energy needed to perform a particular exercise or activity. For cardiorespiratory training purposes, intensity is expressed as a percentage of maximal heart rate or heart rate reserve and is displayed in heart beats per minute. For resistance training, intensity usually refers to a percentage of the person's repetition maximum (RM). The repetition maximum figure represents the greatest amount of weight that can be lifted in good form for a specific exercise and a specific number of times. For example, 1RM stands for the greatest amount of weight an individual can properly lift one time, while 10RM represents the heaviest weight with which one can properly perform ten repetitions. For purposes of flexibility training, intensity usually refers to the degree of stretch or "stretching sensation." Most stretches call for an intensity that is below the individual's pain threshold. Duration Duration refers to the total time an exercise session or activity should be conducted. For cardiorespiratory training, duration is usually expressed in terms of minutes. For resistance training, duration refers to either the time of a single contraction, as in a 5 second isometric contraction, or the total time of the program itself, as in a 6 week weight training program. Duration can also be used to represent the length of a single resistance training session. For flexibility work, duration can represent both the time of the hold on an individual stretch or the total time of the stretching workout itself. The individual stretches are expressed in terms of seconds while the workouts are usually associated with minutes. Frequency Frequency represents the number of training sessions per week. Whether the program involves cardiorespiratory, resistance or flexibility training, frequency is expressed in terms of times per day or days per week. Volume Volume refers to the total amount of work done during a specified period of time, such as a single exercise session or an entire week of activity sessions. For purposes of cardiorespiratory training, volume represents the product of duration and frequency. This figure is usually expressed in hours or minutes. For example, a person who rides a stationary cycle for 15 minutes on Monday, Wednesday, Friday and Saturday would have a total training volume of 60 minutes or one hour for that specific activity (15 minutes per session x 4 sessions = 60 minutes total). For resistance training, volume refers to the total number of repetitions performed during a specific time period. Thus, volume can be expressed for a single training session or a series of training sessions. Resistance training volumes make use of the terms sets and reps. A rep refers to a repetition, or the proper performance of an exercise from beginning to end. A set represents a given number of consecutive repetitions of an exercise that is accomplished without resting. In addition, the load volume represents the total amount of weight lifted during a training session. For example, an individual who performs three sets of eight repetitions with 100 lbs. has lifted a total load volume of 2,400 lbs. (3 sets x 8 reps x 100 lbs. = 2400 lbs.). Flexibility training volumes can be expressed in terms of the number of stretches done in a single session or throughout a series of sessions. For example, an individual who spends ten total minutes performing six stretches every morning would have a flexibility training volume of 42 stretches per week (6 stretches x 7 days = 42 stretches). The training volume for flexibility work can also be expressed in terms of the total time spent stretching per session or series of sessions. For example, the individual described above would have a total weekly flexibility training volume of 70 minutes (10 minutes x 7 sessions = 70 minutes). Adaptation As you subject your muscles and cardiorespiratory system to consistent training or activity sessions, they gradually adapt to these "stresses." Thus, what may have been hard for you at one point will eventually become easier for you to accomplish. For example, you may have started your program by walking for ten minutes. This may have been a slight struggle for you to complete. You may even have been breathing heavily at the finish of the walk.

As your cardiopulmonary and muscular systems are repeatedly exposed to this activity, the ten minute walk will eventually become easier for you. Your system has thus adapted to the stress of this activity. The opposite of adaptation is reversability, or detraining. Simply put, if you stop your exercise program, many of the adaptations that occured from exercise will fade with time. Progressive Overload To promote continued fitness gains, one must consistently subject the body and its respective systems to progressively greater work loads. This progressive overload can be in terms of longer durations of training, increased intensity levels, greater amounts of resistance, increased frequency of training, or a combination of one or more of these variables. These progressive increases are necessary since the body constantly adapts to exercise. If you remain at one activity level, you will not continue to improve. Such increases must be gradual, since doing too much too quickly can lead to injury or a state of overtraining. Gradualness Simply put, more is not always better. Too much, too soon will have a profound negative effect on your fitness program and goals. Indeed, your body's adaptation abilities are limited in this respect. When increasing the intensity or volume of exercise and activity, it must be done progressively and carefully. As you adapt to a certain level of fitness training or performance, one or more of your exercise program variables can then be modified. In this manner, you can avoid injury and overtraining. Rest and Recuperation In the context of fitness training, these terms have great importance. Each activity or exercise session provides a specific stress to the body's systems. The body then requires rest in order to recover and recuperate between such sessions. This is necessary if you want to adapt to the stress of exercise and eventually improve your fitness and conditioning level. This principle is especially important with respect to resistance training, due to the physiological stress your muscles experience. Your muscles recover and grow stronger during these rest periods, not while you are exercising. This is why one should not train the same muscle group two days in a row during a resistance or weight training program. Such practices will often lead to a state of overtraining and eventual injury. Overtraining As explained above, your body's ability to adapt to new stimuli and increased levels of exercise is limited. If these adaptative capabilities are pushed beyond their limits too quickly or by too great an increase in activity levels, a state of overtraining can result. Many overenthusiastic people tend to believe the old adage "no pain, no gain." This could not be farther from the truth. Yes, you must work hard to improve, but that hard work must always be within your individual capabilities. By training wisely, you will achieve more in the long run and not have to deal with the possibility of injury. Overtraining is a condition that is often characterized by an inability to further improve or a drop in exercise or activity performance. For more information concerning the signs and symptoms of overtraining, refer to this guide's section on injury and illness prevention. Specificity A person wishing to improve his performance in an activity must train those body systems and muscles that are involved in that activity. Specific exercise results in adaptations that have specific effects on training and performance. In simple terms, if you want stronger arms, you must train your arms specifically for increased strength. In like manner, someone desiring greater aerobic endurance should train their cardiopulmonary system with an exercise program that stresses aerobic work. To maximize performance in a particular sport, you must practice those movements which are part of that sport. Goal Defining To achieve the expected benefits of any exercise program, you need to have clearly defined goals. These goals allow you to plan an effective training or activity schedule, avoiding the amount of wasted time associated with poorly-planned or non-specific exercise programs.

Clear, concise objectives provide motivation to the exerciser. He or she now has something specific to work toward. It is a lot easier to walk for 20 minutes every other morning if you know that it is helping you control your weight and increase your cardiopulmonary fitness and lower body muscular endurance. Compare these goals and related benefits to the person who walks because somebody said it was good for them. Individuality Your goals are unique to your desires, needs and objectives. Your training program should thus be uniquely tailored to meet these needs. In the same way, you need to be concerned with your own activities and exercises and not another person's program. Just because your friend happens to be doing an exercise that is right for him doesn't mean that the same movement would be of any benefit to you. In fact, it could cause injury. The same principle holds true for the amount of resistance or the intensity level used. To achieve your goals, you need to perform the activities that are right for you at the levels that are right for you. Concentration and Focus There is a mental side to fitness. Many of the activities in a fitness or conditioning program involve movements or practices that can be dangerous if not performed correctly. You need to focus on what you are attempting to accomplish. Such concentration will help you achieve success without experiencing injury. As will be discussed in the section concerning motivation, the mind can drive the body farther than you might believe. Proper focus and positive mental attitude are important factors in the success of any exercise program. Periodization This is a training system used by many athletes to attain a maximum performance in their sport or activity at a specified time. This very systematic training schedule has applications for any sport or activity, whether it be power or endurance based. Indeed, the weekend triathlete will receive as much benefit from periodization training as the world-class shot-putter. By carefully planning volume and intensity variations, an individual can progress from one phase of training to the next, all the while working toward an ultimate goal. This well-planned, gradual progression also helps one minimize the risks of injury or overtraining. Injury Prevention Exercise programs are devised with the goal of improving one's health and fitness levels. Yet, any training regimen can prove inherently dangerous if certain guidelines are ignored. The importance of warm-up and cool-down sessions for preventing injury has already been discussed. Equally important is the manner in which one follows his personalized fitness program. If an individual consistently ignores some parts of the activity program and overemphasizes others, he risks injury. In addition, he jeopardizes his chance of achieving his goals. The secret to successful exercise is simple: train smart. Take the time to warm-up, cool-down, and stretch. Perform the exercises in the manner they are described, and know when to back off. No workout session is ever written in stone. If you don't feel 100%, adjust your activity levels accordingly. For more information on this important topic, refer to the section on injury and illness prevention. Fun and Enjoyment Exercise and activity are meant to be fun. By choosing activities that are appealing or interesting, you combine the benefits of fitness with enjoyment. Keep an open mind when trying new exercises or activities. You may never know if you have a talent for something unless you give it a try. People who view exercise as an undesirable chore have a hard time attaining their goals. Those who genuinely enjoy themselves while exercising are already ahead of the game.

TYPES OF BODY / BODY TYPES

Gynaeoid body Curvaceous hips with a tapered, small waist are the prominent features for Gynaeoid women. They have small to medium shoulders and the breasts vary in size. The hips and thighs curve outwards and weight gain occurs only below the waistline.

Gynaeoid women tend to have a predominance of the female hormone oestrogen, (oestrogen dominance) which targets the uterine region, the hips, thighs and breasts. Excessive oestrogens promote fat deposition around the lower parts of the body as well as cellulite. If weight loss is attempted by following a very low fat low calorie diet, there is a reduction from the breasts, shoulders and arms etc., but alas not from the thighs and buttocks. Android body Android body types are characterised by broad shoulders, a large rib cage and strong shapely muscular limbs. Android body types are somewhat straight up and down with a narrow pelvis and hips that do not curve outwards. The waistline is not accentuated. Android women have an anabolic metabolism, which leads to a body building tendency, so strength, both physical and mental, are prominent characteristics. Many good athletes are Android shaped. Weight gain occurs in the upper part of the body and on the front of the abdomen, so that an apple-shape may develop. Thyroid body Thyroid body types are characterised by relatively long limbs with fine, narrow bones. They often become dancers and models, and can be described as having a 'race-horse' or 'greyhound' appearance. Thyroid women consume stimulants in excess. These include; caffeine, nicotine, diet pills etc. A high metabolic rate allows them to eat generously with little or no weight gain. Of all the body types, Thyroid women are least likely to develop cellulite, but if it does occur, it will be on the buttocks and backs of the thighs. Lymphatic body Weight gain occurs over the entire body in Lymphatic women, which gives them a 'cuddly baby doll appearance'. Weight gain occurs very easily for Lymphatic women, as the metabolic rate is very slow, accompanied by a dysfunctional lymphatic system. Cellulite is common in this body type with deposits of fat swollen with lymphatic fluid, giving a dimpled appearance on thick puffy limbs. For Lymphatic women exercise is not the favourite actitivity. Guidance by a nutritionist is the best way forward to reduce obesity and cellulite, by replacing it with nourishment and vitality. Excellent and long lasting results are then achievable. The ECTOMORPH

Definitive "Hard Gainer" Delicate Built Body Flat Chest Fragile Lean Lightly Muscled Small Shouldered Takes Longer to Gain Muscle Thin

The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints are small and muscles are slight. The limbs are relatively long in proportion and the shoulders droop. The ectomorph is a linear physique. Straight up and straight down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs. The ectomorph is not naturally powerful and will have to work hard for every ounce of muscle and every bit of strength he or she can gain. Other Ectomorph Traits The extreme ectomorph may have long fingers, toes and neck are long. A pencil neck you could say. The features of the face are sharp, and the shape of the face is triangular. The lower jaw is somewhat receding. The skin tends to burn easily. Extreme ectomorphs may suffer from extremes of temperature. Due to the great body area in relation to muscle mass, the ectomorph may suffer from great heat, and due to low body fat, the ectomorph may suffer from great cold. The hair is fine and grows quickly and is sometimes difficult to keep in place. Famous Ectomorphs Lisa Kudrow, Kate Moss, Brad Pitt, Seth Green, Edward Norton. The MESOMORPH

Athletic Hard Body Hourglass Shaped (Female)

Rectangular Shaped (Male) Mature Muscle Mass Muscular Body Excellent Posture Gains Muscle Easily Gains Fat More Easily Than Ectomorphs Thick Skin

The Mesomorph Body The mesomorph has well-defined muscles and large bones. The torso tapers to a relatively narrow and low waist. The bones and muscles of the head are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is long and broad, and is cubicle in shape. Arms and legs are developed and even the digits of the hand are muscled. Other Traits of the Mesomorph The skin of the mesomorph is thick and the mesomorph tans well. The hair is heavy in texture. Famous Mesomorphs Bruce Willis, Sylvester Stallone, the majority of Mr. Universe winners. Endomorph

Soft Body Underdeveloped Muscles Round Physique Weight Loss is Difficult Gains Muscle Easily Like the Mesomorph.

The ENDOMORPH The body of the extreme endomorph is round and soft. The physique presents the illusion that much of the mass has been concentrated in the abdominal area. This may or may not be true. The arms and legs of the extreme endomorph are short in length and taper. This may give the appearance of stalkiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs. The body has a high waist. Other Traits of the Endomoprh The skin is soft and smooth, and the hair is fine. The head of the endomorph is spherical. The head is large and the face broad. Famous Endomorphs John Goodman, Roseanne, Jack Black. Combinations of Body Types Very often, people cannot be easily classed as one of the three main body types. Although there are some people who are purely ectomorphs, endomorphs, or mesomorphs with little or no characteristics of the other body types, very frequently, people fall into mixed categories, such as ecto mesomorphs, or endo mesomorphs, where largely, they are like the mesomoph, but with traits of the ectomorph (such as small joints or a trim waist), or traits of the endomorph (such as a tendency to gain fat easily).