MODULE 3

WARM-UP CONDISTIONING EXERCISES

Introduction
Before starting on any of innumerable ways to burn out the body fat, there is a
need to keep certain things in your mind and be cleared out by your doctor to go on
the road of achieving a better healthy you.

 Your need to be clear about your fitness goals.

 Before you start any program, have the necessary medical checks, take note
your resting pulse and warm-up.

 If you are not used to exercise be sure to start with the appropriate beginners’
program.
 If your feel dizzy or pain, stop at once.
 Always choose an activity that you enjoy, so that there is less chances of
dropout.
 If you are a beginner, do not start off to fast. You cannot get fit in a week, but
you can get a long way toward it in month.

 Work at your own pace. If you feel stiff the day after exercises, change activities
or simply do some warm up exercises, so that your body gets time to recover.

 Exercise at a time of the day, that is most convenient, but preferably not until two
or three hours after a meal.

 Never exercise if you feel ill or have cold or fever. Do not start training again until
you are free of symptoms and keep your intensity low.
 Lay out your exercise clothes the night before. They’ll serve as silent reminders
  As far as possible, breathe through your nose, not your mouth. Research
indicates that I can reduce the amount of pollutants, including ozone that
reaches your mouth.

The warm-up should include stretching and exercises of moderate intensity that
cause sweating and increase in muscle temperature. Another important practice to
follow in an exercise program is to gradually start the exercises session and gradually
taper off at the end. The warm-up or conditioning exercise allows various body system
to adjust to increased metabolic demands.
In conditioning exercises:

• Warm-up should be appropriate for the performer and the sports activity
involved.
• Warm-up should stretching exercises as well as movements related to or similar
to the activity that is about to be performed.

• Warm-up should be intense enough to raise body temperature and cause

sweating.
• Warm-up probably should begin to be reduced 10 minutes to 15 minutes prior to
performance and should terminate approximately 5 minutes before performance

THE BASIC WORKOUT OUTLINE

War
mUp

Stretch
Aerobic and Strength
Training Cool Down
Stretch

Warm-Up
Suggested warm-up activities:
Jog in place

Jog slowly in place for 30-60

seconds. Lift your knees.

Rope Jumping

Jump slowly for 60 seconds.

Keep your elbows close to your sides.
 Turn the rope with small circular motion of your hands and wrist and jump high
enough to clear the rope.

Neck Stretch

Bend your neck alternately to the left, right, front, and

back. Hold each position for 5 seconds and do 2
repetitions. Do not rotate your neck each movement
must be distinct.

Arm and Shoulder Stretch

Interlace your finger, straighten, and lift the arms to produce strength/stretch in
the arms, shoulders and chest. Hold for 15 to 30 seconds. Do one set. Triceps and
Shoulder Stretch
 Gently and slowly pull the elbow behind the head. Hold for 15 to 30 seconds
and reverse arms. Do one set.

Side Stretch

Keep your hips facing front and bent to the left. Hold for 5 to 10 seconds
and repeat to the right side. Do 3 repetitions on each side.

Calf Stretch
 While standing, place your left
foot near the wall. Keeping the
right foot flat on the floor, move
right leg back until you feel
the stretch in the calf muscle.
Hold an easy stretch for 10-30 seconds. Do not bounce. Stretch the other
leg

Chest Stretch

Place flat palm of right arm against a wall. Slowly rotate forward until you
feel the stretch in your chest. Hold the stretch for 10-30 seconds. Stretch the
other side.

Shoulder Stretch
 Extend your left arm in front of your body. Using the left wrist, place the right
wrist underneath and pull inward toward your body, while keeping the left arm
extend.

Hold for 10-30 seconds. Stretch the other side.

Quadriceps Stretch

Supporting your body with your left arm against a solid object, grab your left
toes with right arm. Pull your heel up to your buttocks until you feel the stretch
in your thigh.

Forearm Stretch
 Extend your arm. Using your left hand, pull your finger tips back toward your
body until you feel the stretch in your forearm. Hold the stretch for 10-30
seconds.

Repeat using the other arm.

Inner Thigh Stretch

While seated, pull both feet inward toward the body. Grab your feet with your
hands, while using the elbows to press downward slightly on the knees. You
should feel this stretch in your inner thighs. Hold for 10-30 seconds.

Cat (Back) Stretch

 To stretch the upper back, hands and knees should be on the floor. Just as a
cat would do, slowly lift your back up toward the ceiling and hold in place for
10-30 seconds.

Spinal Twist

While seated, extend the left leg in front of you. Bend your right leg, placing
your right foot on the outside of the left knee. Extend your right arm behind you
to support your body. Place the left arm until you feel the stretch in your side.
Hold for 10-30 seconds. Stretch the other side.
Hamstring Stretch

While seated, extend your left leg in front of you. Bend your right leg, placing
the bottom of your foot on the inside of the left knee. Place your right hand on
top of your left hand. While keeping the lower back straightened, reach toward
your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of
the straight leg upright with the ankle and toes relaxed.

Repeat for the right leg.

Lie on your right side. Support the head with your hand. Bend the left leg and
grasp the top of your foot. Pull toward your hip. Keep for 5-10 seconds. This
motion stretches the front of ankle and the front of thigh.

Lie on your side. Bend one leg and grasp the top of your foot. Gently pull the
leg out by opening the knee about 90 degrees. This motion stretches the entire front
thigh. Hold for 5-10 seconds.

Everyone can learn to stretch, regardless of age or flexibility. Stretching can be

done in the morning, after sitting or standing for long periods, anytime you feel tense or
stiff and to odd times like watching TV, reading or sitting and talking. Regular stretching
programs can help lengthen your muscles and restore youthful activity.
Do some stretching exercises to:

• relax your mind and “tune-up” your body

• preserve range of motion
• maintain flexibility
• prevent injury during exercise
• prepare the muscles for more vigorous activity
• help develop body awareness
• promote circulation

What is Aerobic Exercise?

Aerobic Exercise is any activity that uses large muscle groups, can be
maintained continuously, and is rhythmic in nature. It is a type of exercise that
overloads the heart and lungs and causes them to work harder than at rest. The
important idea behind aerobic exercise today is to get up and get moving! There are
more activities than ever to choose from, whether it is a new activity or any old one.

Types of Aerobic Exercise

• Aerobic Dance
• Bicycling
• Fitness Walking
• Jumping Rope
• Running
• Stair Climbing
• Swimming

Benefits of Aerobic Exercise

• Increased maximal oxygen consumption

• Improvement in cardiovascular/cardio-respiratory function (heart and lungs)
• Increases blood supply to muscles and the ability to use oxygen
• Lower heart rate and blood pressure at any level of sub maximal exercise
• Increased threshold for lactic acid accumulation
 • Lower resting systolic and diastolic blood pressure in people with high blood
pressure
• Increased HDL Cholesterol (the good cholesterol)
• Decreased blood triglycerides
• Reduced body fat and improved weight control
• Improved glucose tolerance and reduces insulin resistance

Monitoring Heart Rate

1. RESTING HEART RATE (RHR)

This is the number of pulse beat at rest. The best time to take the RHR is upon
waking up in the morning. The average RHR is 75 beats for males and 80 for
female per minute.

2. WORKING HEART RATE (WHR) OR EXERCISE HEART RATE (EHR) OR

TARGET HEART RATE (THR).

This is the 60-80% of your heart’s maximum capacity (after deducting age)
while exercising. An ordinary college freshman should approximately have
WHR of 130-160 pulse beats per minute. This is gradually attained in the
workout phase and sustained by steady exercises for about 20 minutes.

3. RECOVERY RATE (RR)

This is the number of pulse beats taken 5 to 10 minutes after a workout or after
walking and stretching in the gradual cool down. The heartbeats should go back to
normal or slightly above the resting heart rate.

Cooper recommendation pulse-taking at the wrist using the forefinger and the
middle finger.

INTENSITY:
50 – 85% of maximal aerobic
capacity 50 – 85% of heart rate
reserve

60 – 90% of maximal heart rate

 a. Low Intensity: 35 – 60% of Heart Rate Max or 60 – 60% of Heart Rate Reserve
b. Moderate Intensity: 60 – 80% of heart Rate Max or 60 – 70% of Heart Rate
Reserve
How to determine your Heart Rate Training Range:

1. Heart Rate Reserve: The Karvonen

Formula Find your Resting Heart

Rate (RHR)
Find your Predicted Heart Rate
(HR max) HR max = 220 – age
Find your Heart Rate Reserve
(HRR) HRR = HR max – RHR

Find the lower limit of your Heart Rate Training

Range:
Multiply your Heart Rate Training

Rate: HRR x .50 + THR = Low

Target Heart Rate

Find the upper limit of your Heart Rate

Training Range: Multiply your HRR by
85% and add your RHR HRR x .85 +
= High Target Heart Rate 2.

Percent of Heart Rate

Max:

Find your Predicted Maximum Heart Rate

(HR max) HR max = 220 –
age
Find the lower limit of your Heart Rate

Training Range Low Target Heart

 Rate = HR max x .50
Find the upper limit of your Heart Rate

Training Range High Target Heart

Rate = HR max .90

 ELEMENTS OF EXERCISE PROGRAM

 How frequent should the individual

exercise be? (Frequency) 3-5 days
per week

 How intense or vigorous should the

exercise session be? (Intensity)
Moderate to Vigorous

 How long should an exercise

session be? (Duration) 20-60
minutes

 What types of exercise should be

included? (Type of Exercise)
specific including aerobics

THREE TYPES OF EXERCISE

1. ISOTONIC EXERCISE – where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many physical
education activities.

2. ISOMETRIC EXERCISE – where the muscles are made to undergo tension and
hold a certain position for sometime in order to develop muscle strength.

3. AEROBIC EXERCISE – which entails vigorous movement such as brisk walking,

jogging, running and dancing. The body experiences fast breathing so that the
muscles of the heart and lungs are exercised.

PRINCIPLES OF EXERCISE
PRINCIPLE 1
 OVERLOAD

The principle of overload refers to the amount of exercise that is needed to

improve fitness levels. Exercise must be observed in accordance to the intensity,
duration and frequency of the specific activity.

Intensity indicates how hard the exercise can be performed. To measure it in

aerobic activity, the heart rate should be monitored. A productive intensity requires
that the heart rate each the training state, which is 60 to percent of the maximum rate
possible. Duration and intensity can also be monitored in strength development. Most
strength-inducting activities are on high intensity and therefore require an increase in
duration through an increased number of sets or repetitions.

Duration refers to the length of each exercise bout. For developing

cardiovascular endurance, the minimum of aerobic exercises should be 20 to 30
minutes. The intensity of exercise will have an impact on the duration of the fitness
session. For most individuals, monitoring the duration of the activity instead of the
intensity is best.

Frequency refers to the number of exercise session an individual performs per

week at least three to five workout. In cardiovascular endurance exercise, a strenuous
and demanding workout is usually done the next day by a mild exercise bout. To
maintain an acceptable level of fitness, a minimum of three workouts per week is
usually required

PRINCIPLE 2

PROGRESSION

Progression must be in context of the performer’s tolerance whether to

increased or maintain the overload. And increase in the level of exercise, whether it
be run father or to add more resistance must be done in the progression. This enables
the body to slowly adapt to the overload, thus making the overload normal. Once this
is achieved, progression is continued onward toward a new overload. If the
progression is too fast or too intense, the body simply will not be able to work at the
new level, and improvement may not occur.

PRINCIPLE 3

SPECIFICITY

Exercise must be specific in its concern. It could be either for strength,

flexibility or endurance etc. physical conditioning should match the demands that a
sport or activity makes in individual. Specificity infers that all skills and activities are
unique and require training that is generally to each. The implication of specificity is
that if only a certain part of the body is exercised, only a part develops. For example,
if one chooses only to jog for fitness, the cardiovascular system will be developed.

PHASES OF EXERCISE

 The Warm-up

Warm-up activities should be conducted before an intense workout. It will help

you to perform better and will decrease arches and pains. It prepares the muscles
for exercise and allows oxygen supply to ready itself for whatever strenuous
activities to be worked at. Muscles perform best when they are warmer than
normal body temperature. They should consist of flexibility exercises that stretch
all the major muscle groups. Light paced can also prepare the heart muscle prior
to the workout.

 The Workout
 Workout elevates the heart rate and achieves aerobic fitness. Activities, which
may be included in this phase, are walking, jogging, running, swimming, bicycling,
rope skipping and aerobic dancing. This phase should follow the principles of
training with regard to frequency, intensity, and time. Reaching the target heart
rate and maintaining the intensity of workout in the specified time are important
guidelines for this phase.

 The Cool-Down

After the workout, cooling down should be accomplished by walking for a few
minutes. This can help prevent soreness the next day by massaging the waste
products of exercise into the circulatory system. When a person stops exercising,
the heart continues for a time to pump blood to the muscles at a vigorous rate. If
no cooling down activity is done, there is little action to send the blood back to the
heart, and will pool in the veins. This pooling may cause light-headedness, which
can be prevented by proper cooling down. The walking might be followed with
stretching exercises to undo the tightening of muscles groups that occurs from
strenuous activity.

BACK PAIN EXERCISES

Exercises to Minimized Problems with Back Pain

You can minimize problems with back pain with exercises that make the
muscles in your back, stomach, hips, and thighs strong and flexible. Some people keep
in good physical condition by being active in recreational activities like running, walking,
bike riding, and swimming. In addition to these conditioning activities, there are specific
exercises that are directed toward strengthening and stretching your back, stomach,
hip, and thigh muscles.
Before beginning any exercise program, you should discuss the program with
your doctor and follow the doctor’s advice. It is important to exercise regularly, every
other day. Before exercising you should warm-up with slow, rhythmic exercises, if you
have not exercised in some time, you can warm up by walking. Inhale before each
repetition of an exercise and exhale when performing each repetition.
 Exercise to Strengthen Your Muscles
Wall slide to strengthen back, hip, and leg muscles

Stand with your back against a wall and feet should width
apart. Slide down in a crouch with knees bent to about 90
degrees. Count to five and slide back up the wall.
Repeat 5 times.

Leg raise to strengthen back and hip

muscles.

Lie on your stomach. Tighten the muscles in

one leg and raise it from the floor. Hold your
leg up for a count of 10 and return it to the
floor. Do the same with the other leg. Repeat
five times with each leg.

Leg raises to strengthen stomach and hip muscles

Lie on your back with your arms at your sides. Lift

leg off the floor. Hold your leg up for a count of 10
and return it to the floor. Do the same with the
other leg. Repeat five times with each leg. If that
is too difficult, keep one knee bent and the foot flat
on the ground while raising the leg.

You can also sit upright in a chair with legs straight

and extended at an angle to the floor. Lift one leg
waist high. Slowly return your leg to the floor. Do
the same with the other leg.
 Repeat five times with each leg.

Partial sit-up to strengthen stomach

muscles

Lie on your back with knees bent and feet flat

on floor. Slowly raise your head and
shoulders off the floor and reach with both
hands toward your knees. Count to 10.
Repeat five times.

Back leg swing to strengthen hip and back muscles

Stand behind a chair with your hands on the back of the chair. Lift one leg back and
up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat
five times with each leg.
Exercises to decrease the strain on your back

Lie on your back with your knees bent and

feet flat on your bed or floor. Raise your
knees toward your chest. Place both hands
under your knees as close to your chest as
possible. Do not raise your head. Do not
straight your legs as lower them. Start with
five repetitions, several times a day.

Stand with your feet slightly apart. Place

your hands in the small of your back. Keep
your knees straight. Bend backwards at the
waist as far as possible and hold the
position for one or two seconds.

GUIDELINES IN EXERCISING

1. There is no best form of exercise. It depends on what the individual wants to

achieve.
2. The individual should choose exercise (s) which he/she likes and enjoys.
3. Exercise 30-60 minutes regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes
5. Exercises either in the morning of late afternoon when it is not so hot.
6. If the individual is a beginner, a graduated exercise program starting with light
exercise and gradually increasing the intensity should be followed. 7. Severe
exercise must be avoided unless the individual is young and athletic.

The expression “NO PAIN, NO GAIN” has been discredited by experts on fitness.
In fact, no one should work up to the point of pain or exhaustion except as part of a
diagnostics medical test.
 MIND-BODY EXERCISES

 Special Place

Imagery Purpose:

 Reduce stress, increases relaxation

 Reduces anxiety
 Strengthens the capacity to draw on one’s own emotional resources
 Provides a foundation for other images exercises Cautions and

Contraindications

 May provoke strong emotional memories

Imagery Scrip

Allow yourself to sit back and relax…. Loosen any clothing that feels tight…..
Remove your glasses if you wish….. See that your arms and your legs are in a position
that feels right for you. And if you are comfortable with it, slowly and gently close your
eyes.

Allow your attention to your breathing. Let your breathing become even and
comfortable. Breathing is one of the most powerful conscious influences you have on
your nervous system.

So now… I’d like you to see yourself in a very special place… it could be a real
place – a place you may actually have been… a beautiful spot in nature or comforting
place in your home. Your special place may be imaginary place – a place in fairy tales
– indoors or outdoors – it doesn’t really matter. Should more than one place come to
mind… allow yourself to stay with one of them.
 The only thing that matters is that it is a place in which you are completely
comfortable and safe… you feel comfortable and safe…. Appreciate this scene with
all your senses. Hear the sounds – smell the aromas… feel the air as it caresses your
skin

– experience the ground securely under you… touch and feel the whole environment
that you are in.

 Notice what you are wearing

 Notice what you have on your feet
 What time of year it is, what time of day.
 How old you are
 Whether you are alone or with another person or people
 Notice the colors that surround you
 What is the temperature? Is it warm? Is it cold?
 Notice the qualities of the place that make it safe and comfortable

And look around… see if there is anything else that would make this place more
safe for you… perhaps something that you need to remove from the place or
something you need to bring in… and then notice how your body feels in this place…
and now take some time to enjoy this feeling of safety in your special place…

And when you’re ready.. at your own pace.. let your breathing deepen.. Very
gradually let the awareness of your body against the chair return.. bring yourself back
slowly and comfortably.. and now when you are ready… and when you are ready…
gently open your eyes with a smile on your face.
 Dialogue with a Symptom

Materials: Pen and Paper or Journal

Purpose: Is tool for self-awareness
Help access subconscious information about a
problem or symptom Strengthens awareness of inner
wisdom

Cautions and Contraindications: May provoke strong emotional memories

Methods:

 Relax and center for 3-5 minutes.

 Think of a symptom or problem as if it were a person with its own sepatare
history. Recall this history and write it down if you like.

 When you have finished, rest with your eyes closed for a few minutes.
 Imagine the symptoms or problems sitting in a chair across the room from you.
 Name it if you like. Write as fast as you can without editing and without rereading
a conversation between yourself and the symptom or problem.

 Continue writing until you feel complete.  When you are finished, reread what
you have written.

 Soft Belly
 Close your eyes
 Breathe deeply.. in through the nose and out through the mouth
 Imagine that your belly is soft
 This will deepen the breath and improve the exchange of oxygen
 Say to your... “soft” as you breathe in and “belly” as you breath out.  Go on for
five to 10 minutes.

 Do this exercise three times a day – not right after meals, you may fall asleep –
and at bedtime, you may have trouble sleeping.
 Regular relaxation has impressive results for people with cancer: decreased levels
of stress and increased immune functioning; decreased pain; faster recovery, fewer
side effects from chemotherapy and less anticipatory nausea and vomiting before
chemotherapy; decreased anxiety, improved mood, less suppression of emotions.

Relaxation also helps you again perspective on every aspect of your life.