Val Moria

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Valmoria, Allen Darryl S.

Monday, 1:00 – 3:00pm

I.Do’s of Exercises

1. Choose activities you enjoy because the best activities for you are the ones you enjoy doing.

2. Find a Workout Partner. If motivation is your problem, a workout partner might be the solution.

3. Start off moderately, with a few minutes of exercise, and slowly increase.

4. Drink lots of water before, during and after your workout.

5. Before exercising, you should warm up because it warms the muscle which makes it easier to stretch.

6. Do cool down after exercising to relax your muscles and gradually lower your heart rate.

7. Check Your Vitals. Checking your physiological vitals is extremely important prior to any form of

exercise.

8. Breathing correctly during muscle contraction is necessary to prevent your blood pressure from

escalating. It also helps reduce dizziness and muscular cramping, due to lack of oxygen.

9. Use proper equipment such as goggles to protect your eyes for handball or racquetball, or good

running shoes with adequate cushioning in the soles.

10. After exercise, wait about 15 minutes before eating.

11. Watch What You Eat. Diet is just as much a part of fitness as exercise, and what you eat will affect

every aspect of your workout.

12. Wear Loose Fitting Clothes in which you are comfortable.

13. Start Off Moderately. Work your way into a routine. Going overboard after a long respite from

exercise may result in injury, or at least disappointment.

14. You should be relax before exercising. Don’t hit the gym or attempt any kind of high-intensity

exercise if you are not properly relaxed or are stressed out due to some reason

15. Stretch before exercising. Flexibility is one of the most important factors of fitness.

II. Don’ts of Exercises

1. Don’t begin exercising without warming up first to prepare your body and mind.

2. Do not wear extremely tight garments that not only restrict your free movements but also the proper

supply of oxygen containing blood to your exercising muscles

3. Don’t try to race someone or get competitive when you are just starting out – you’ll risk injury.

4. Don’t obsess over weight loss; concentrate on getting fit and using energy, and the weight loss will

come in time.
5. Don’t let yourself get bored, add new activities to your routine.

6. Don’t forget about good nutrition. Eat a variety of foods every day, color your plate with as many

different vegetables and fruits and consider supplements to ensure complete nutrition and attain

your optimal health.

7. Avoid using headphones when exercising outdoors. If you do use headphones, keep one ear free

while you exercise to hear traffic.

8. Your body temperature should never get too high. Exercise dramatically increases body

temperature.

9. It is important that you don't do outdoor training between 11am and 3pm.

10. Don't exercise to exhaustion. You will place your body under unnecessary strain and your body will

take a lot longer to recover. Stop exercising if you're in pain, feel dizzy or are short of breath.

11. Don’t dehydrate yourself. When exercising, the body needs four to eight ounces of water every 20

minutes to replace water loss.

12. Don’t push an Injury. Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many

things, pushing a small hurt can lead to big problems later on.

13. Don’t over-train. For maximum benefit at minimum injury risk, the body needs to rest and recover.

14. Don’t lose concentration. Preoccupation with outside situations can counteract the benefits of a

workout.

15. Don’t do the same exercises all the time.

III. Dynamic Exercise

Dynamic Exercises involve movement and are usually implemented during an active warm-up for

a higher intensity activity, such as sport or field activities. These types of exercises help before stretching

and activate the muscles without overstretching them, as static stretching tends to do. According to Elite

Soccer Conditioning.com, dynamic exercise prepares the muscles for the activity by waking up their

stretch-shortening complex, increasing muscle temperature, and stimulating the nervous system, which

results in greater power output. These types of exercises involve active full range of motion movements

and quick stretches slightly greater than normal range of motion.

1. Vinsaya Flow

2. Inchworm

3. Leg Swings
4. Fire Hydrant Circles

5. Leg Crossovers

6. Scorpion

7. Page Turns

8. Frog Walk-in

9. Twisting Reverse Lunge

10. 2-step Harmstring Stretch

!V. Static Exercise

Static exercises, also known as Isometrics, are a form of training where the body performs little to no

movement while contracting its muscle fibers. Key benefits of static training are: increased muscular

endurance, increased muscular strength, toning and time saving. A great advantage to static holds is their

ability to increase your muscular strength without lifting heavy objects. Most static exercise based

exercises should take no longer then 20-30 min.

1. Chest Stretch

2. Biceps Stretch

3. Upper Back Stretch

4. Shoulder Stretch

5. Side Stretch

6. Hamstring Stretch

7. Calf Stretch

8. Hip and Thigh Stretch

9. Wrist Stretch

10. Triceps Stretch

V. Difference between Dynamic and Static Exercises

Static exercise exert muscles at high intensities without movements of joins. It improves strength.

These exercises are generally held steady for 30-60 seconds while dynamic exercise involves slow and

controlled movements through a complete range of motion. Dynamic exercise keep joints and muscles

moving and helps which helps blood circulation, strength and endurance.
Reference :

Foy, S. (n.d). 10 DO’S AND DON’TS FOR THE EXERCISE NOVICE. Retrieved from

https://danielplan.com/healthyhabits/10-dos-and-donts-for-the-exercise-novice/

Merwe, S. (2016). Top 5 exercises dos and don’ts. Retrieved from

https://www.parent24.com/Pregnant/Pregnancy_health/top-5-exercise-dos-and-donts-20160127

The Do’s & Don’ts Before & After a Workour. (2012). Retrieved from http://livingfit.co/the-doss-donts-

before-after-a-workout-session/

Examples of Dynamic Exercises. (n.d.). Retrieved from https://www.livestrong.com/article/503162-

examples-of-dynamic-exercises/

McNair. (2001). Static Stretching Exercises. Retrieved from https://www.brianmac.co.uk/stre tch.htm

Jarmin, J. (2015). The Benefits of Static Exercise. Retrieved from

https://blueprintfitnessatlanta.com/2015/06/02/the-benefits-of-static-exercise/

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