Module 2 Safety Protocols During Exercise

CLO 2 - Application of safety protocols during exercise

When beginning an exercise program, it is best to progressively overload and

be aware of your body’s response. Rushing into activities will lead the body into
risk of injury. It is essential to prepare the muscles and joints for physical
activity, a proper warm-up and stretching routine must be performed prior to
exercise. A cooldown routine is done after the session. The term “Warm up” is
literally means to warm the body up with light exercises and movement. It is
important to remember that warm up is not the same as stretching. Based on
research, cited by Gialogo (2016), it is the best practice to warm up first to
increase blood flow to the muscles, increase sensitivity to nerve receptors,
increase the rate of delivery of oxygen, among other effect.

As mentioned in the discussion from Module 1, there are number of types of

stretching: ballistic, static and dynamic stretching. Static stretching is performed
best as a cooldown stretch. Dynamic stretching is best for starting an exercise
program after warm-up. Distinct from ballistic stretching in that it is controlled,
smooth and deliberate. More movement oriented and, therefore helpful for
improving functional movement used in daily life and sport. Points for mitigating
your risk for injuries. Moreover, cited by Tolitol, 2016, Warm-up is a good take
-off and it consist of preliminary activities of low to moderate intensity performed
before any workout or strenuous physical activity. Nonetheless, stretching as
part of cool-down can help improve extensibility of the muscles and connective
tissues and the range of motion the joint.
 Engage in an exercise session. Be sure to practice safety, warm up properly and
do movement preparation exercise before the activity, cool-down and stretch after
activity. On the other hand, if acute or chronic injuries occur, it would be important to
recognize their symptoms, properly care for them and undertake full rehabilitation
prior to return to physical activity.

Physical activity and Exercise Defined

Physical activity refers to bodily movement produced by skeletal muscles. It

requires energy expenditure and produces progressive health benefits. Physical
activity typically requires only low moderate intensity effort. Examples of physical
activity include walking to and from work, taking the stairs instead of elevators and
escalators, and gardening, doing household chores, dancing and washing the car by
hand.

Exercise is a type of physical activity that requires planned, structured, and

repetitive bodily movement to improve or maintain one or more components of
physical fitness. Examples of exercise are walking, running, cycling, cycling, Aerobics,
swimming, and strength training. Exercise is an activity that requires a vigorous and
intense effort.

Intensity of exercise

When trying to develop the CR (cardio-respiratory) system, many people ignore

intensity of exercise. for muscle to develop., they must be overloaded to a given
point. The training stimulus to the biceps muscle, example, can be accomplish with
arm curl exercises using increasing weight. Likewise, CR is stimulated by making the
heart pump faster for a specified period.
Health and CR fitness benefits result when a person is working between 30 to 80
percent of heart rate reserve (HRR) combined with an appropriate duration and
frequency of training. Health benefits are achieved when training at a lower exercise
intensity, that is, between 30 to 60 percent of the person’s HRR. Even greater health
and cardioprotective benefits, and higher and faster improvements in CR fitness
(VO2max), however are achieved primary though vigorous intensity programs (at an
intensity above 60 percent).

Lifetime Physical Fitness and Wellness: A Personalized Program, twelfth Edition,

Warner W. K. Hoeger, Sharon A. Hoeger 2013.