PATHFIT 1- Unit 5

THE
EXERCISE
PROGRAM Instructor: Ms. Junalyn N. Manaoat
EXERCISE
Exercise is any bodily activity that enhances or 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:

Aerobic exercise is any physical

activity that uses muscle groups and
causes the body to use more oxygen
large than it would while resting.
The goal of aerobic exercise is to
increase cardiovascular endurance.
Anaerobic exercise, which
includes strength and
resistance training, can firm,
strengthen, and increase
muscle mass, as well as
improve bone density,
balance, and coordination.
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
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 weightlifting) can
cause the systolic pressure to rise significantly, albeit
transiently, during the performance of the exercise.
Phases of the Fitness Exercises Program
01 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.
Phases of the Fitness Exercises Program
02
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.
CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED

a. Rectus abdomenus
a. Abdominal Curl b. Triceps and Pectorals
b. Push up c. Gastrocnemius, soleous
c. Heel Raise d. Internal and external oblique
muscles
d. Abdominal Twist e. Biceps, Latissimus dorsi, and
e. Chin up teres major
f. Chest up maximus f. Latissimus dorsi, gluteal
hamstrings
g. Half squats
g.Quadriceps
Phases of the Fitness Exercises Program
03 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 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
repair.
 Various Functions of
1
Release pent- Exercises
Make one 10 Relaxation
up emotions 6 proficient at a
skill
Building Discharge
2 strength Reduce 11 excess energy
7 weight
3 Coordination
Realign the For
8 body 12
Stretching
Increase
4 flexibility
Reshape the Warm up
9 muscles before
5 For fun body
13 vigorous
physical
activity
 Principles of Training
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).
 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.

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 exercise 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.
 Reversibilit
The principle simply states that if an individual stop to exercise, the body
y
returns to its initial level of fitness. This refers to the idea that if you will lose
it.

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.
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 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 and 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
2. Increased motivation
3. Released emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior
Basic Positions where most
exercises begin
 Standing Positions

• Feet together or Feet Parallel

• Stride Position
• Lunge Position
• Half- Knee Bend
• Full knees Bend or Squat Position
 Sitting Positions
• Long sitting position
• Hook sitting position
• Long sitting rest position
• Tuck sitting position
• Stride sitting position
• Side sitting position
• Hurdle sitting position
• Heels sit
• Cross sitting
• Frog sitting or Tailor sitting
 Kneeling Positions
• Kneeling position
• Stride kneeling position
• Half-kneeling position right and left
• Kneeling position one leg
 Lying Positions
• Back or supine lying position
• Front of prone lying position
• Hook lying position
• Tuck lying position
 Arms support Position
• Back or supine position
• Front of prone position
• Side arm position
 Four- Base Position
• Dog Stand Position
• Bridge Stand Position
 Hand Position
• Hands on waist 10. Arms Oblique positions
• Hand on Chest • Forward Downward
• Hands on Shoulder • Backward Downward
• Hands on Neck • Sideward Downward
• Hands on Hips • Upward Downward
• Arms Positions 11. Arms in T- position
• Arms Forward • T-Position
• Arms sideward • Reverse T-Position
• Arms upward
 Finals
Performance task # 1 (50 points)
Mechanics:
• The class will be divided into 2 groups.
• The 43 members will choose 1 in the 43 positions. One student, one
position.
• The student will execute the position that he/she chose.
• The other members will be the leader, photographer and the editor.
• The editor will compile all the 43 positions.
• The editor/other members will put the name and description of the
positions.
• Be creative.
• Post your output in Google classroom as Mp4.
• Group A- 48 and Group B- 49.
 Finals
Performance task # 2 (50 points)
Mechanics:
• Group yourselves into 12. (12-11 ,13- 1)
• You will create your own Zumba video.
• You can search music in youtube.
• The steps of your Zumba should be based on
your own.
• The video should be 3-5 minutes.