EXERCISE:

PHASES OF THE FITNESS EXERCISES PROGRAM

A. WARM UP EXERCISES

Sometimes called limbering -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 they
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.
B. FLEXIBILITY EXERCISES

These usually follow after the warm up phase. Body flexibility is achieved by using the
different stretching approaches. These include ballistic, static, passive and propioceptive
neuro-mascular facilitation stretching exercises. Currently, the most acceptable and most
effective stretching method is the static stretching exercise. Each movement is performed in a
slow pace that allows the muscles and other connective tissues surrounding the joint to
stretch far enough to their full range.
In addition, the stretcher is the best judge to determine the extent of the stretch during an
exercise, thus the risk of muscle injury is minimal.
C. STRENGTH AND ENDURANCE EXERCISES

The stretching exercise program will include both calisthenics and weight training exercises.
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.
D. 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 possibility that
the blood will pool around the lower extremities, depriving the brain of blood and oxygen.
Thus, some those suddenly stop from vigorous activity experience dizziness or even pass out.

VARIOUS FUNCTIONS OF EXERCISE

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

GENERAL PRINCIPLES OF EXERCISE

1. 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. By and large,
training consists of systematically exposing selected physiological systems to intensities
of work that exceed those to which the system is already adapted.
2. PROGRESSION
This principle states that the amount and intensity of your exercise should be increased
gradually. It rejects the no pain, no gain” theory.

3. SPECIFICITY
The principle stated that benefits associated with the training stimulus can only be
achieved when it duplicates the movements and energy systems involved in the exercise.
In other words, training effects are highly specific to the particular physiological systems
overloaded, to the particular muscles used, and more specifically to the particular muscle
fivers recruited to perform the work.

4. INDIVIDUALITY
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.

5. RECOVERY
It refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins. For instance, explosive type of activities which
last for 5-10 seconds (such as 100 m track races) will require atleast 2-3 minutes to
completely restoring the utilized energy source in the muscle.Likewise in an exercise
program, the body should be given at least 24 hours to rest in between training days to
allow the muscle and other physiological systems to recover from the immediate effects
of training.

6. REVERSIBILITY
The principle simply states that if an individual stops to exercise, the body returns to its
initial level of fitness.