PATHFIT-1
Flexibility exercises - stretch and
UNIT V: THE EXERCISE PROGRAM
Exercise is generally regarded as beneficial to
one's health and well-being.
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.
Three types of Physical Exercises (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 - 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.
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.
o Dynamic exercises such as steady
running, tend to produce a lowering of
the diastolic blood pressure during
exercise, due to the improved blood
flow.
o Static exercise (such as weight- lifting)
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 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 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:
3. 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 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.
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 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 system gradually adapts to this overload
repair. until it reaches a state where adaptation
is no longer observed. Training that
Various Functions of Exercises
incorporates this principle challenges
1. Release pent-up emotions the body to meet and adapt greater
than normal physiological stress. Thus,
2. Building strength FITT is also important to apply in this
3. For stretching principle.
3. 3. Progression. This principle states that
4.Coordination the amount and This refers that, when
5. Increase flexibility the body adapts for a certain time
intensity of your exercise should be
6. Relaxation increased gradually. to exercise, thus we
need to increase the FITT gradually in
7. Make one proficient at a skill
order to see some development or
8. Reduce weight improvement. It is important that this
principle applies in many exercise or
9. Realign the body
training plan to avoid overtraining of
10. Reshape the body the athlete and leads to serious injury if
not promptly performed. It rejects the
11. Warm up muscles before vigorous physical "no pain, no gain" theory.
activity

12. Discharge excess energy 4. Reversibility. The principle simply states

that if an individual stop to exercise, the
13. For fun body returns to its initial level of fitness.
This refers to the idea that if you don't
use it you will lose it.
Principles of Training

1. Specificity. The principle states that

5. Tedium. This principle applies the
benefits associated with the training
importance of training variation in
stimulus can only be achieved when it
exercise or training plan. To avoid
duplicates the movements and energy
boredom on the athlete, the coach
systems involved in the exercise. In
should properly design a training
addition, the exercise must have a
program that offers variety of exercises;
specific purpose that linked to the
however it should provide the same
sport. Developing the factors related in
benefits. In developing endurance, we
improving sport performance can only
don't simply rely on running but we may
achieve when specific exercise is able to
also have it developed through other
accomplish (Tuliao, 2014).
forms like swimming and cycling. Thus,
this principle provides window of
2. Overload. This refers to the
opportunities and allows the body to
observation that a body system must be
achieve better recovery and avoid
exercised at a level beyond which it is
plateau in performance.
presently accustomed. A specific body
 Physiological Benefits of Exercises
6. Individualization. No two individuals
1. Improved physiological function (heart,
are exactly alike. All individuals have
blood vessels, muscles, and respiratory
different performances, fitness
system)
attributes, lifestyles, nutritional
2. Increased movement efficiency
preferences, and respond to exercise
3. Increased muscle tone
and its physical and social environments
4. Better weight control
in their own unique way. It is essential
5. More efficient heat elimination and
that the exercise program caters to
heat control
these individual needs and preferences.
6. Possible decrease of elevated blood
pressure
7. Reduce possibility of blood clotting
The F.I.T.T. Formula
8. Better sleep
There are four (4) factors that are important in
determining how much physical activity is
enough. Basic Positions Where Most Exercises Begin

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
 risers. Step aerobics classes are at many gyms.
Step aerobics was developed by Gin Miller
around 1989. After a knee injury, Miller
consulted with an orthopedic doctor, who
recommended she strengthen the muscles
supporting the knee by stepping up and down
Unit VI: AEROBIC EXERCISE PROGRAM on a milk crate; from this she developed the
step regimen. Step aerobics can also be involved
Aerobics is a form of physical exercise that in dancing games.
combines rhythmic aerobic exercise with
stretching and strength training routines with Common moves include:
the goal of improving all elements of fitness Basic Steps
(flexibility, muscular strength, and cardio-
vascular fitness). It is usually performed to 1. Corner knee (or corner kick)
music and may be practiced in a group setting 2. Repeater knee (aka Triple knee)
led by an instructor (fitness professional), 3. T-Step
although it can be done solo and without 4. Over-the-Top
musical accompaniment. With the goal of 5. Lunges
preventing illness and promoting physical 6. V-Step
fitness, practitioners perform various routines 7. Straddle Down
comprising a number of different dance-like 8. L-Step
exercises. Formal aerobics classes are divided 9. Split Step
into different levels of intensity and complexity 10. I-Step
and will have five components: warm-up (5-10
minutes), cardiovascular conditioning (25-30
Benefits
minutes), muscular strength and conditioning
(10-15 minutes), cool-down (5-8 minutes) and Like other forms of exercise, step aerobics helps
stretching and flexibility (5-8 minutes). burn calories and fat. The number of calories
Aerobics classes may allow participants to select burned depends on the speed of movements,
their level of participation step height, length of exercise, and the person's
height and weight.
Moves and Techniques

Often moves are referred to as Reebok step Importance of Aerobic Exercise.

moves in reference to one of the first makers of
the plastic step commonly used in gyms. The
"basic" step involves raising one foot onto the
step, then the other so that they are both on
the step, then stepping the first foot back,
followed by the second. A "right basic" would
involve stepping right foot up, then the left,
then returning to the floor alternating right then
left. Step aerobics is a form of aerobic exercise
that uses a low elevated platform, the step, of
height tailored to individual needs by inserting
 Healthy living exercise and physical
activity is one of the significances of
conditioning program.
 Being a physically fit person does not
only help people live healthy lives, it
also helps people live longer.
 People who are engaged in any physical
activity such as sports, dance,
swimming, and other related exercise
 activity. As they grow older and benefits
from it throughout their life span.
 Aerobic exercise and fitness can be
contrasted with anaerobic exercise
which includes strength training and
short-distance.
 Fitness and performance are intended
for students to determine their physical
condition of the body. The overall
objective is to provide the needs of the
student with an up-to-date
understanding about the health-related
exercise.
Exercise and Fitness
 Exercising regularly, every day if
possible, is the most important thing
you can do for your good health. It
helps to control appetite, boost mood,
and improve sleep.
 It also reduces the risk of heart disease,
heat stroke, and diabetes. At least do
120 minutes of moderate aerobic
exercise like walking, jogging, running,
dance aerobic.
 Strength training works out all muscles
groups like legs, hips, back, abdomen,
chest, shoulder rotation and arms.
While strength training may involve
such as lifting weights, and arms using
resistance bands or exercises such as
push-ups and sit-ups, in which your
body weight furnishes the resistance.
 Moreover, the importance of exercise is
good for the heart; it burns calories,
which can maintain to reach a healthy
weight. Also,
 it improves our cardiovascular system
resulting in lower blood pressure,
cholesterol level, and good blood sugar
regulation in our body.
Health Benefits of an Aerobic Exercise
1. Helps reduce the risk of developing
heart disease
2. Increases energy
3. Helps decrease anxiety and stress
4. Helps you feel better
5. Strengthens muscles
6. Strengthens ligaments and bones
7. Improves your body figure
8. Maintains physically fit
9. Improves sleep
10. Helps you reach a healthy good
weight
11. Improves efficiency of movement
12. Decreases resting heart rate
Warm-up Exercise
1. Jogging in place - 16 counts left and
right foot
2. Head Rotation - 16 counts
3. Neck Rotation -8 counts to the left
and 8 counts to complete slow
rotation
4. Shoulder Rotation - 16 counts
5. Arm Circling - 16 counts
6. Knee Rotation - 8 counts forward, 8
counts backward
7. Feet Rotation - 8 counts forward, 8
counts backward
8. Steps forward-8 counts forward, 8
counts backward
9. Leg Lifting - 8 counts forward, 8
backward
10. Jumping Jack -8 counts forward, 8
side left and right
11. Knee Push-up-8 counts forward, 8
backward