GE2201

Exercise is any bodily activity that enhances physical fitness and overall health and wellness.

It is performed for various reasons: to aid growth and strength, prevent aging, develop muscles and the
system, hone athletic skills, lose weight or maintenance, improve health, and enjoy. Many individuals
choose to go outdoors where they can congregate in groups, socialize and enhance their well-being.

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 and improve bone density, balance, and coordination. Strength exercises
include push-ups, pull-up* lunges, squats, and bench presses. Anaerobic exercises also include
weight training, functional training, eccentric training, interval training, and sprinting; high-
intensive interval training increases short-term muscle strength,
3. Flexibility exercises stretch and such as stretching, help to improve joint flexibility and keep
muscles limber. The goal is to improve the range, reducing 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 diastolic blood pressure during exercise due to the red blood flow. Conversely, static
exercise (such as weightlifting) can cause the systolic pressure to rise significantly, albeit transiently,
during the performance of the exercise.

Phases of the Fitness Exercises Program

1. Warm-up Exercises. Sometimes called limbering warm-up, it is the initial phase of any exercise
program. It elevates the body temperature to prepare the muscles for any significant activity. By
warming up, the muscles are provided with a sufficient amount of blood and oxygen supply so
that they will contract more efficiently. Athletes who engage in vigorous activity without warming
up risk experiencing muscle cramps and spasms.
To prevent this, it is recommended that an individual 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. 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.

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c. Increased blood flow and oxygen. 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. A 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, individuals will choose a particular program that allows
them to meet or achieve the training objective. Calisthenics exercises using the body's weight are
practical and inexpensive to perform, especially if there is no weight training equipment in school.
In addition, only minimal space is required to execute the exercises. The following are suggested
for developing the major muscle of the body:

CALISTHENICS EXERCISES MUSCLE BEING 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, Lattissimus dorsi, gluteal hamstrings
g. Half squats Quadriceps

3. Cool Down Exercises. These serve to taper off the body from the stress of exercises gradually. It
is vital to warm up because it keeps the blood circulating in the body to prevent the individual
from experiencing some form of dizziness.
Cooling down creates pressure against the circulatory system's veins to allow the blood to flow in
one direction 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 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 helps prevent blood pooling
and removes waste products from the muscles. This circulating blood also brings the oxygen and
nutrients needed by the muscles, tendons, and ligaments for repair.

Various Functions of Exercises

1. Release pent-up emotions 8. Reduce weight
2. Building strength 9. Realign the body
3. For stretching 10. Reshape the body
4. Coordination 11. Warm up muscles before vigorous physical
5. Increase flexibility activity
6. Relaxation 12. Discharge excess energy
7. Make one proficient at a skill 13. For fun

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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 linked to the sport. Developing the factors related to
improving sports performance can only be achieved when a particular exercise can accomplish (Tuliao,
2014).
2. Overload. It 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 incorporating this principle challenges the body
to meet and adapt to greater physiological stress. Thus, FITT is also important to apply to this principle.
3. Progression. This principle states that the amount and intensity of your exercise should be increased
gradually. This means that, when the body adapts for a certain time to exercise, thus we need to
increase the FITT gradually to see some development or improvement. This principle must apply in
many exercise or training plans to avoid overtraining the athlete, which leads to serious injury if not
promptly performed. It rejects the "no pain, no gain" theory.
4. Reversibility. The principle states that if an individual stops exercising, the body returns to its initial
fitness level. This refers to the idea that if you don't use it, you will lose it.
5. Tedium. This principle applies to the importance of training variation in exercise or training plans. To
avoid boredom for the athlete, the coach should properly design a training program that offers a
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 a window of opportunities and allows the body to achieve better
recovery and avoid a plateau in performance.
6. Individualization. No two individuals are exactly alike. All individuals have different performances,
fitness attributes, lifestyles, and nutritional preferences and respond uniquely to exercise and its
physical and social environments. The exercise program must cater to these individual needs and
preferences.

Anatomy deals with the body's structure and parts, while Physiology studies the functions of these parts or
asks, “how do they work?”.

Importance of Anatomy and Physiology in Physical Education

• Helps to understand the nature and shape,
size, and vital abilities of the human body.
• Provides knowledge about human body
structure and function to know the effects
of exercises.
• Select and identify talent according to
games, events, and playing positions.
• Protects from sports injuries.
• Rehabilitation and naturopathy
• Helps in maintaining a healthy body.
• Helps to know about individual differences.
• Provide biological Foundation to Physical
Education
• To carry out research
• To study human movement skills & techniques
based on anatomical structures.
• To provide the scientific basis for movements
through physiological capacities.
• To cure various diseases concerning the exercise
• To provide knowledge of nutrition required for
individuals’ vital needs

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References:

Astillero, G., Badon, B., Balacuit, C., Corado, G., Liad, A., Limbo, C., Tuliao, R., & Tungpalan, K. (2021). Physical activity towards
health and fitness (Path-Fit 1): Health & welness, movement education and exercise program. Mindshapers Co., Inc.: Manila.
Urbiztondo, S., De Jesus, M., Grecia, J., & Encarnacion, P. (2019). PathFit 1 (Physical activities toward health and fitness):
Movement competency training. Vibal Publishing House: Quezon City.
https://pameladwilson.com/wp-content/uploads/Your-Amazing-Human-Body.pdf
http://shiacollege.org/uploads/econtent/Anatomy%20&%20Physiology%20in%20Physical%20Education.pdf

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