PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 MOVEMENT

COMPETENCY TRAINING
Chapter 4
The Exercise Program

Introduction

Exercise is generally regarded as beneficial to one's health and well-being. These are physical activities that
make the body fit for the demands on it. They are set of body movements to promote general fitness and are used
to correct minor postural defects.

Exercises are integral part of conditioning the body. Proper exercise helps to reduce tension and to maintain
fitness gains. Likewise, regular exercise is one of the best things that individual can do to improve one's health
condition. It has many benefits, including improving the overall health and fitness, and reducing the risk for
many chronic diseases.

Everyone should do some exercises regularly to help maintain good health. Most exercises increase respiration
and circulation of the blood. By increasing the needed oxygen, exercise makes the individual to breathe more
deeply and by contracting the muscles, it helps push the blood to the heart and be circulated to the whole body to
perform its functions well. In this unit, a thorough discussion about exercises as a whole will point out its
function, benefits and advantages including its phases.

Lesson Proper

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

It is performed for various reasons, to aid growth and improve strength, prevent aging, develop muscles and the
cardiovascular system, hone athletic skills, weight loss or maintenance, improve health and also for enjoyment.
Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance 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, as well "as improve bone density, balance, and coordination. Examples of
strength exercises are push-ups, pull-ups, lunges, squats, and bench press. Anaerobic exercises also
include weight training, functional training, eccentric training, interval training, and sprinting; high-
intensity interval training increase short-term muscle strength.
3. Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint
flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce 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 a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely,
static exercise (such as weighting) can cause the systolic pressure to rise significantly, albeit transiently, during
the performance of the exercise.
PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 MOVEMENT
COMPETENCY TRAINING
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 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 it
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.

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.
c. Increased blood flow and oxygen. Having 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. Having 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, individual will choose a particular program that allows
them to meet or achieve the training objective. 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.

The following are suggested exercises that develop the major muscle of the body:

CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED

Abdominal Curl Rectus abdomenus
Push up Triceps and Pectorals
Heel Raise Gastrocnemius, soleus
Abdominal Twist Internal and external oblique muscles
Chin up Biceps, Latissimus dorsi, and teres major
Chest up, Maximus Latissimus dorsi, gluteal hamstrings
Half squats Quadriceps

3. Cool Down Exercises

PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 MOVEMENT
COMPETENCY TRAINING
o 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.
o 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 a possibility
that the blood will pool around the lower extremities, depriving the brain of blood and
oxygen. Thus, those who suddenly stop from vigorous activity experience dizziness or even
pass out.
o The main aim of the cool down is to promote recovery and return the body to a preexercise, or
pre-workout level.
o The cool down keeps the blood circulating, which in turn, helps to prevent blood pooling and
also removes waste products from the muscles. This circulating blood also brings with it the
oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

Various Functions of Exercises

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.

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 that linked to the sport. Developing the factors related in
improving sport performance can only achieve when specific exercise is able to accomplish (Tuliao,
2014).

2. 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. Training that incorporates this principle challenges the
body to meet and adapt greater than normal physiological stress. Thus, FITT is also important to apply
in this principle.

3. Progression. This principle states that the amount and intensity of your exercise should be increased
gradually. This refers that, when the body adapts for a certain time to exercise, thus we need to
increase the FITT gradually in order to see some development or improvement. It is important that this
principle applies in many exercises or training plan to avoid overtraining of the athlete and leads to
serious injury if not promptly performed. It rejects the "no pain, no gain" theory.
PHYSICAL ACTIVITIES TOWARDS HEALTH AND FITNESS 1 MOVEMENT
COMPETENCY TRAINING
4. Reversibility. The principle simply states that if an individual stop to exercise, the body returns to its
initial level of fitness. This refers to the idea that if you don't use it, you will lose it.
5. Tedium. This principle applies the importance of training variation in exercise or training plan. To
avoid boredom on the athlete, the coach should properly design a training program that offers 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 window of opportunities and allows the body to achieve better recovery
and avoid plateau in performance.

6. Individualization. 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.

The F. I. T. T. Formula

There are four (4) factors that are important in determining how much physical activity is enough.

1. Frequency. It refers to 'how often' one does the physical activity. Physical activity can only be
beneficial if done several days a week. The frequency depends on the fitness one wants to develop, for
example, loses fat (daily) and develops strength (at least twice a week).
2. Intensity. It refers to 'how hard' one performs the physical activity. It is determined by the type of
activity one does and the fitness he wants to develop, for example, amount of weight one lifts is used
to determine intensity for building strength.
3. Time. It refers to 'how long' one does the physical activity. It depends on the type of activity and the
part of fitness one wants to develop, for example, to build cardiovascular fitness, one needs to be active
continuously for a minimum of 15-30 minutes.
4. Type. It refers to the type of activity one does to build a specific part of fitness or to gain a specific
benefit.

Physiological and Psychological Benefits of Exercises

Physiological Benefits of Exercises

1. Improved physiological function (heart, blood vessels, muscles, and respiratory system)
2. Increased movement efficiency
3. Increased muscle tone
4. Better weight control
5. More efficient heat elimination arid heat control
6. Possible decrease of elevated blood pressure
7. Reduce possibility of blood clotting
8. Better sleep

Psychological Benefits of Exercises

1. Elevated mood (exercise acts as an anti-depressant)

2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
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COMPETENCY TRAINING
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self esteem
7. More adequate in coping behavior

The Advantages of Exercises for Fitness

1. Exercises can be systematically planned to cover all muscle groups of the body and to emphasize
areas of greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive efforts.
4. Exercise can be derived which will provide for the development of body control, flexibility,
balance and good posture, as well as for increased muscular strength and endurance.

Basic Positions Where Most Exercises Begin

A. Standing Positions
a. Feet together or Feet Parallel. The feet are about one (1) inch apart, toes pointing forward.
Arms at the sides.

b. Stride position. The feet are apart about 12 inches wide. The stride may be made wider than
12 inches. The weight of the body on both feet and the trunks is at the center. Arms at sides.
c. Lunge Position. Bend one knee, the other leg straight. Weight on both feet. Hands on hips.
d. Half-knee Bend. Feet together, bend knees to about 4SQ angle; feet flat on floor, body erect.
Hands on hips.

e. Full Knees Bend or Squat Position. The knees are fully bent; sit on the heels of the feet. The
weight of the body on the balls of the feet
B. Sitting Positions
a. Long Sitting Position. Sitting with legs extended forward toes pointed, trunk erect and hands
on hips.

b. Hook Sitting Position. Sit on buttocks; bend knees close to the body. Trunk erects. Hands on
shin of the legs.

c. Long Sitting Rest Position. Legs and toes are extended forward; hands at the rear on the
floor. Elbow and body straight.

d. Tuck Sitting Position. Sit on buttocks; bend knees close to the body; round back so that the
forehead and knees are in contact. Hold shin of legs.

e. Stride Sitting Position. Sit on buttocks; spread legs a part trunk erect. Hands on thighs.

f. Side Sitting position. Sit on buttocks; bend right or left leg in front; other leg extended
sideward. Hands on knees.

g. Hurdle Sitting Position. Sitting on buttocks; bend right leg at the back about 90 o angle; the
other leg extended diagonally forward.

h. Heels Sit. From kneeling position, sit on the heels of the feet toes pointed.
Hands on hips.

i. Cross Sitting

j. Frog Sitting or Tailor Sitting

C. Kneeling Position
a. Kneeling Position. Kneel on both knees; knees close together; body erect; hands on hips.

b. Half-Kneeling Position Right or Left. Kneel right or left in. half- kneeling position in front.
Hands on hips.

c. Stride Kneeling Position. Kneel on both knees with knees apart.

Kneeling Position One Leg. Extend sideward kneeling on one leg, the other extended
sideward, forward or backward.

D. Lying Position
a. Back or Supine Lying Position Lying on the back, the body is well extended, arms
overhead, toes pointed.

b. Front or Prone Lying Position Body is well extended, and in front of the body in contact
with the floor. Toes pointed and arms are raised forward.

c. Side Lying Position With the body well extended, the side of the body is in contact with the
floor; one hand on the floor, overhead and the other hand bent close to chest. Palms on the
floor. Toes pointed.
 d. Hook Lying Position In a back lying position, bend knees, with the feet close to buttocks,
feet flat on the floor. Arms overhead.

e. Tuck Lying Position Lying on the back, pull the knee close to the forehead; hold shin or
legs.

E. Arms Support Position

a. Supine or Back Support From a long lying position, lift the body with straight arms
support. Body, legs, and toes well extended and one straight line.

b. Prone or Front Arm Support From a front lying position, lift the body to front arms
support. Body legs and toes well extended and in one straight line.

c. Side Arm Support The body is supported with the right or left arm; the body is well
extended.

F. Four-Base Positions

a. Dog Stand Position From a kneeling position, place the hands on the floor, elbows straight,
toes pointed; the knees and hands are the base of support.

b. Bridge Stand Positions From a hook sitting lift the trunk; legs and arms in right angle with
the trunk.

G. Hand Positions

a. Hands on Waist Place hands on waist, fingers pointing, front thumbs pointing backward.

b. Hands on Chest Palms facing down, thumbs touching the chest, elbows in line with the
shoulders.

c. Hands on Shoulders Bend arms from the elbow, finger tips touching the shoulders, elbow in
line with the shoulders, rib cage lifted.

d. Hands of Neck Bend arms from elbows, place hands behind the neck, finger tips meeting
each other, elbows in line with the shoulders.

Hands on Hips Place hands on hips, thumbs pointing back and fingers pointing front.

H. Arms Positions

a. Arms Forward Raise arms forward with palms facing each other. Hands in line with the
shoulders, elbows slightly extended.

b. Arms Sideward Riase arm sideward, palms facing down, finger tips in line with the shoulder

c. Arms Upward Raise arms upward, palms facing each other, and elbows touching the ears,
the whole arm in line with the body.

d. Arms Oblique Positions

1. Forwards Downward

2. Backward Downward
 3. Sideward Downward

4. Upside Sideward

e. Arms in T-Position

1. T-Position

2. Reverse T-Position