PHYSICAL ACTIVITIES TOWARDS HEALTH & FITNESS (PATH-FITH) 2-

EXERCISE-BASED FITNESS ACTIVIES

REPORTERS:

ALBERT, RICHARD FRANK PHILIP

BATLAG, THESSA MARIE P.
BORLING, HANNAH LYNN
CANDALISA, RHEA
CUSTODIO, CHARRISSE BLYTHE C.
DONGHIL, AIRA MAE O.
GUIMARAS, JELLYN AIRA
INSONG, CHARICE
LERIO, KYLA
LLORENTE, REGINE
MADRONA, RAIZEL KIM NINA
NUNONG, LENSY
PALON, JUNETH
PORLAS, FRANCIS LARA
REYES, ASHLEE KAYE
SENIO, ELAINOR
TUMAPON, WINDY
 REPORTS

Physical Fitness and its Components

 Health Related Fitness

- Batlag, Thessa Marie
- Borling Hannah Lynn

 Skill Related Fitness

- Candalisa, Rhea
- Custodio, Charrisse Blythe

Karvonen Formula

- Donghil, Aira Mae

Standardized Philippine Physical Fitness Test

- Guimaras, jellyn Aira

- Reyes, Ashlee Kaye
- Albert, Richard Frank Philip

Proper Conditioning and Warm-up Routine for Student Preparation for Physical
Activities

- Lerio, Kyla
- Insong, Charice

Classification of Fitness Exercise

- Llorente, Regine
- Madrona, Raizel Kim Nina
- Nunong, Lensy
- Palon, Juneth
- Porlas, Francis Lara
- Senio, Elainor
- Tumapon, Windy
 PHYSICAL FITNESS AND ITS COMPONENTS

What is Physical Fitness?

Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living.

two types of physical fitness

•health related fitness

•skills related fitness

Health Related Fitness

- Health-related fitness is characterized by moderate to vigorous physical activity.

5 components of health related fitness

(1) Cardiovascular endurance

(2) Muscular Strength

(3) Muscular Endurance

(4) Flexibility

(5) Body Composition

•Cardiovascular Endurance

- the ability to perform exercises at moderate-to-vigorous intensities for a prolonged period of

time.

example:

jogging

dancing

• Muscular Strength

- how much force your muscles can exert or how heavy weights they can lift.

example:

push ups

squats

• Muscular Endurance

- the ability of your muscles to sustain exercise for a period of time.

example:

pull-ups

sit-ups

• Flexibility

- the ability to move muscles and joints through a full range of motion.

example:

static stretching

dynamic stretching

• Body Composition

- your body’s ratio of fat mass to fat-free mass like muscle and bone.

Skills Related Fitness

Skills related fitness is the ability to perform well in sport and physical activities.
6 components of skill related fitness

(1) AGILITY

(2) BALANCE

(3) REACTION TIME

(4) COORDINATION

(5) SPEED

(6) POWER

 AGILITY

The ability to change direction quickly and control body movements.

EXAMPLE:

Stepping aside quickly, he avoided running into someone.

stopping and changing directions to avoid getting the ball from you.

 BALANCE

- The ability to remain stable even when moving.

EXAMPLE:
• Standing up from sitting in a chair without using your hands for support

• Landing on both feet after jumping.

 REACTION TIME

- the amount of time it takes to make a physical response once you see the need to take an
action!

EXAMPLE

• catching a ball when someone throws it to you suddenly.

Responding quickly to starting whistle in in a race.

 COORDINATION

The ability to use vision, touch and muscle sense.

EXAMPLE:

Hitting a baseball with a bat.

Dribbling a ball while moving.

 POWER

- The ability to release maximum strength.

EXAMPLE:
• Jumping vertically to hit a volleyball.

 SPEED

The ability to move quickly across the ground or more limbs rapidly.
EXAMPLE:
• Running fast to catch a baseball.
• swimming quickly to win a race.

Target Heart Rate Zone and Karvonen Formula

Target Heart Rate Zone (THRZ) is a heart rate range that guides your workout by keeping your
intensity level between an upper and lower heart rate limit. You gain the most benefits and
lessen the risks when you exercise in your target heart rate zone. Usually this is when your
exercise heart rate (pulse) is 60 to 85 percent of your maximum heart rate.

Karvonen Formula

- The mathematical formula that uses maximum heart rate minus resting heart rate to
determine target heart rate. Using the Karvonen formula below, determine your lower and
upper heart rates by filling in your AGE and RESTING HEART RATE.

Key
Age: Your Age

MHR: Maximum Heart Rate

RHR: Resting Heart Rate

HRR: Heart Rate Reserve

STANDARDIZED PHYSICAL FITNESS TEST

The physical fitness test is a set of measures designed to determine one’s level of
physical fitness. It has two components namely: Health-Related and Skill-Related Fitness.

Physical Fitness Test Goal

1. To determine the level of fitness.

2. To identify strengths and areas for development/improvement.

 3. To identify bases for physical activities.

4. To gather and analyse data for norms and standards setting.

5. To motivate and guide students in choosing sports activities they would like to
participate in.

Test Protocol

The following testing paraphernalia are necessary:

1. First Aid Kit

2. Drinking Water (instruct students to bring their drinking jugs)

3. Individual score cards, properly filled up for distribution to students

4. In testing,

a. Body Composition- tape measure, bathroom scale, L-square

b. Flexibility- tape measure

c. Cardiovascular Endurance- stop watch, step box

d. Muscular Strength- mat

e. Speed- stop watch

f. Power- meter stick/tape measure

g. Agility- cone

h. Reaction Time- plastic ruler (24 inches)

i. Coordination- coupon bond

j. Balance-stop watch
 Flexibility

– refers to the ability of the joints to move through a full range of motion.

 Zipper Test
– a test of upper arm and shoulder girdle flexibility intended to parallel the strength/endurance
assessment of that region.
 Purpose
– to be able to touch the fingertips together behind the back by reacting over the shoulder and
under the elbow.
Procedure:
For the student:
a. Stand erect and performs a series of arm movement,
b. attempting to touch their fingers together behind their back.
c. This is done separately for the right and left shoulders.

For the Tester:

a. Observe whether the fingers touched or overlapped each other.

b. Measure the distance in which the fingers overlapped.
c. Record the score in centimeter.
Scoring – record zipper test to the nearest 0.1

Standard:

Score: Interpretation:

0 – Did not touch Need to engage physical activity.

1 -just touch Poor

2 - 1-2cm Fair

3 - 3-4cm Good

4 - 5-7cm Very Good

5 - 8cm> Excellent

 Sit and Reach

- a test of flexibility for the lower extremities particularly the hamstring.

Purpose

- To be able to reach as far as possible without bending the hamstring.

Equipment:

Tape measure

Procedure:

a. Sit on the floor with back flat on the wall. Feet are approximately 12 inches apart.

b. Without bending the back, knees and elbows, place one hand on top of the other and

position the hands on the floor

c. After the tester has positioned the zero point of the tape measure, start the test by

reaching the farthest point possible without bending the knees.

Scoring

-. Record sit and reach to the nearest 0.1 centimeter

 Cardiovascular endurance
- is the ability of the heart, lungs and blood vessels to deliver

oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to

utilize that oxygen. Endurance may also refer to the ability of the muscle to do repeated work

without fatigue.

 3 Minute STEP TEST

Purpose

-To measure cardiovascular endurance

Equipment

1. Step

2. Stopwatch

Procedure:

a. Position in front of the step.

b. At the signal ‘Go”, step up and down on a bench for 3 minutes at a rate of 24 steps per

minute. One step consists of 4 beats-that is, ‘up with the left foot, up with the right

foot, down with the left foot, down with the right foot’.

c. Immediately after the exercise, stand and relax. Don’t talk.

d. Right after the activity, locate your pulse. (The first beat is zero.)

e. Count the pulse for 10 seconds, Multiply it by 6

Scoring

- Record the 60-second heart rate after the activity.

 Strength

- refers to a muscles ability to generate force against physical objects. In the

fitness world, this typically refers to how much weight you can lift for different

strength training exercise.

 90 degrees push-up

Purpose

-To measure strength of upper extremities.

Equipment

- exercise mats or any clean mat

Procedure

a. Lie down on the mat, face down in standard push-up position: palms on the mat

under shoulders, fingers pointing forward, and legs straight, parallel, and slightly
apart, with the toes supporting the feet.

b. FOR BOYS: Straightens the arms, keeping the back and knees straight, then lower

the arms until there is a 90-degree angle at the elbows (upper arms are parallel to

the floor).

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping

the back straight, then lowers the arms until there is a 90-degree angle at the

elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per

minute. (2 seconds going down and 1 sec going up),

Scoring

-record the number of push-ups made.

 Curl-ups

Purpose

- To measure strength of abdominal muscles.

Equipment

-exercise mats or any clean mat

Procedure

a. Assume a lying position with feet on the floor and knees bent at about 90-

degree hands palm down at the sides with fingertips touching the first tapeline.

b. Complete a slow, controlled curl-up, sliding fingertips along the floor until

they touch the second tapeline.

c. The curl-up should be performed at a rate of one every 3 seconds or 20 curl

ups per minute (2 seconds going and 1 sec going down).

d. There should be no rest at the bottom position and perform as many curl ups

as possible without stopping.

Scoring

-record the number of curl-ups made.

Physical Fitness Tests Skill-Related Fitness

Speed

- The ability to perform a movement in a short period of time.

 40 Meter Sprint

Purpose

- to measure running speed.

Equipment

1. Stopwatch

2. Running area with known measurement (40 meters)

Procedure

a. Stand behind the take-off line, the tips of your shoes should not go beyond the

line.

b. At the signal ‘Go’, run to the finish line as fast as you can.

Scoring

-Record the time in nearest minutes and seconds

 Power
- The ability to transfer energy into force at a fast rate.

 Basketball Pass

Purpose

- to measure the explosive strength and power of the upper body muscles.

Equipment

1. Basketball (preferably size 7)

2. Throwing area

Procedure:

For Students

a. Sit on the floor on buttocks with head and back resting against the wall while the

legs are stretched in front of the body.

b. Using the chest pass, push the ball with two hands as far as possible. Make sure

that your head, shoulders, and buttocks remain attached to the wall.

For Testers:

a. See that the position of the student is in the right form.

b. Set the point zero (0) of the measurement at the edge of the wall.

c. After the throw, spot the mark where the base of the ball has first make contact on

the floor on the first bounce closest to the take-off line.

d. Record score in the nearest 0.5 meter

Scoring

- record the distance to the nearest 0.5 meters

 Standing Long Jump

Purpose - to measure the explosive strength and power of the leg muscles.

Equipment

a. Tape measure accurate to 0.1 centimeters at least three (3) meters long and placed

firmly on the floor.

b. Meter stick
Procedure

For the students:

a. Stand behind the take-off line, the tips of your shoes should not go beyond the line

b. As you prepare to jump, bend your knees and swing your arms backward and jump

as far as you can.

For the tester:

a. Lay the tape measure (in centimeters) on the floor.

b. Set a take-off line in the point zero (0) of the tape measure.

c. After the jump, spot the mark where the back of the heels of the student has landed

closest to the take-off line.

d. Record score in the nearest 0.1cm

Scoring

- Record the score in meters to the nearest 0.1cm

 Agility

- is the ability to change the direction quickly using a combination if balance,

coordination, speed, strength, and endurance

 Hexagon Agility Test

- This is a simple agility test to perform, requiring limited equipment and space

Purpose

- to measure the ability to move quickly while maintaining balance

Equipment

1. Tape measure

2. Stopwatch

3. Chalk or tape for marking the ground

Procedure
For the student:

a. Start with both feet together in the middle of the hexagon facing the front line.

b. On the command "go", jump ahead across the lime, then back over the same line into

the middle of the hexagon.

c. Then, continuing to face forward with feet together, jump over the next side and back

into the hexagon.

d. Continue this pattern for three full revolutions.

e. Perform the test both clockwise and counterclockwise

For the Testers:

a. Mark a hexagon (six sided shape) on the floor. The length of each side should be 24

inches (60.5 cm), and each angle should work out to be 120 degrees.

b. Record the time taken to complete three full revolutions. The best score from two

trials are recorded.

c. If the student jumps the wrong line or lands on a line then the test is to be restarted.

Scoring

- Record the time in nearest minutes and seconds

Reaction Time
- The time elapsed between stimulation and the beginning of reaction to

that stimulation.

 Stick Drop Test

Purpose

- to measure the reaction time as to how fast a person can respond to a

stimulus the higher your score, the faster your reaction time

Equipment

1. Ruler or stick of 24 inches

2. Arm chair or table and chair

Procedure

For the Student:

a. Sit in an armchair or chair next to the table so that your elbow and the lower arm rest

on the desk/table comfortably.

b. The heel of your hand should rest on the desk/table so that only the fingers and

thumb extend beyond the edge of the desk/table.

c. As the tester drops the stick, catch it with thumb and index finger as fast as possible

without lifting elbow from the desk. It is important that you react only to the dropping of

the stick.

d. Your score is the number of inches read on the ruler/stick just above the thumb and

index finger after you catch the yardstick.

For the Tester:

a. Hold the ruler or stick at the top, allowing it to dangle between the thumb and fingers

of the student.

b. The ruler/stick should be held so that the 24-inch mark is even with your thumb and

index finger. No part of the hand of the student should touch the ruler/stick.

c. Without warning, drop the stick, and let the student catch it with his thumb and index

finger.

d. Give the test three times. Be careful not to drop the stick at predictable time intervals,

so that the student cannot guess when it will be dropped.

Scoring
- Record the middle of your three scores (for example: if you scores are 21, 18, and 19, your
middle score is 19).

 Coordination

-The ability to use the senses with the body parts to perform motor tasks

smoothly and accurately.

 Paper Juggling

- is a physical human skill involving the movement of an object, usually

through the air.

Purpose

- to measure the coordination of the individual in the performance of motor tasks

Equipment

1. A piece of crumpled coupon bond

Procedure

For the Student:

a. Stand comfortably in an area with no obstruction.

b. Hit the crumpled paper six times alternately with right and left palm in

upward motion

For the Tester:

a. See to it that the student hit the crumpled paper six times alternately with his right

and left palm.

b. Count up to how many times the student has hit the crumpled paper.

Scoring-Record the times the student has hit the crumpled paper

 Balance
- is the maintenance of equilibrium while stationary or while moving.

 Stork Balance Stand Test

Purpose: To assess the ability to balance on the ball of the foot.

Equipment:

1. flat, non-slip surface

2. stopwatch

Procedure

For the Student:

a. Remove the shoes and place the hands on the hips

b. Position the non-supporting foot against the inside knee of the supporting leg.

c. Raise the heel to balance on the ball of the foot.

For the Tester:

a. The student is given one minute to practice the balance.

b. The stopwatch is started as the heel is raised from the floor.

c. The stopwatch is stopped if any of the follow occurs

the hand(s) come off the hips

- the supporting foot swivels or moves (hops) in any direction

- the non-supporting foot loses contact with the knee.
- the heel of the supporting foot touches the floor.

Scoring

-Record the time in nearest seconds

Rating Score (seconds)

Excellent >50

Good 40-50

Average 25-39

Fair 10-24

PROPER CONDITIONING AND WARM- UP ROUTINE FOR STUDENT PREPARATION FOR

PHYSICAL ACTIVITIES
WHAT IS THE DIFFERENCE BETWEEN WARM-UP AND CONDITIONING?

Because a warm-up uses low-intensity, gentle exercises to get the body ready for
exercise. Conditioning, on the other hand, entails more demanding activities meant to increase
general strength, endurance, and fitness.

WHY DO WE NEED TO WARM-UP?

A good warm-up before a workout widens your blood vessels, ensuring that your muscles are

well supplied with oxygen. It also raises your muscles' temperature for the best flexibility and

efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your

heart. Warming up before any workout or sport is critical for preventing injury and prepping
your

body. Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory
system for the upcoming 'age- and type-appropriate target heart rate' exercising. Before you
exercise, think about warming up your muscles like you would warm up your car. It increases
the temperature and flexibility of your muscles, and helps you be more efficient and safer
during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows
a gradual increase in heart rate and breathing at the start of the activity.

• Warm up for 5 to 10 minutes

-The more intense the activity, the longer the warm-up.

Examples:

 SHOULDER ROLLS: 2 sets of 10 repetitions

-For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5
times. Let your arms hang loose by your sides.

 KNEE BENDS: 10 repetitions

-To do knee bends, stand with your feet shoulder-width apart and your hands stretched out.
Lower yourself no more than 10cm by bending your knees. Come up and repeat.

 KNEE LIFTS: aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your
abs tight and back straight. Keep a slight bend in the supporting leg.

 HEEL DIGS: aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch
out with each heel dig. Keep a slight bend in the supporting leg.

ARM CIRCLES:

1. Stand up straight – Keep your feet shoulder-width apart.

2. Stretch your arms out – Raise both arms to the sides at shoulder height.
3. Make small circles – Move your arms in small circles going forward.
4. Increase the size – Gradually make bigger circles
5. Switch directions – After a few seconds, start circling backward.
6. Keep a steady pace – Move smoothly and don’t rush.
7. Repeat – Do this for about 30 seconds to 1 minute. It helps warm up your shoulders and
arms!
HIP CIRCLES:

1. Stand Tall – Keep your feet shoulder-width apart and place your hands on your hips.
2. Start Circling – Slowly move your hips in a big circle, first to the right, then forward, to
the left, and back.
3. Smooth Motion – Keep the movement slow and controlled, like drawing a big circle with
your hips.
4. Repeat – Do 5–10 circles in one direction, then switch and do the same in the other
direction. This helps loosen your hip muscles and improves mobility.

LEG SWINGS:

1. Stand Tall – Hold onto a wall or a sturdy object for balance.

2. Swing Forward and Back – Lift one leg and swing it forward, then backward in a smooth
motion.
3. Controlled Movements – Keep your upper body still and let your leg move freely.
4. Repeat – Do 10–15 swings, then switch to the other leg. You can also do side-to-side
swings by moving your leg from left to right across your body. This warms up your hips
and legs well!

MARCH OR JOG IN PLACE:

1. Stand Tall – Keep your feet hip-width apart and relax your shoulders.
2. Lift Your Knees – Start marching by lifting one knee up to waist level, then the other.
Swing your arms naturally.
3. Increase Speed (Jogging Option) – If jogging, lift your feet off the ground slightly faster
in a light bouncing motion.
4. Breathe Steadily – Keep a steady rhythm and breathe normally.
5. Continue for 30 Seconds or More – Aim for at least 30 seconds to 1 minute, depending
on your fitness level. This exercise helps warm up your body and improve heart health!

NECK WARM-UP:

To warm up your neck and reduce the possibility of injury, you can perform a few simple
exercises before and after physical activity to ensure adequate blood flow to your tissues.
Remember to consult with a medical professional before starting any new exercise routine.
Look Down and Up: Slowly bring your chin to your chest and then look up towards the ceiling.
Repeat this five times. Head Tilt: Slowly tilt your head to the left and then to the right, repeating
five times on each side. You should feel a stretch along the side of your neck as you bring your
ear towards your shoulder. Head Rotation: Slowly look over your left shoulder and then repeat
in the opposite direction, performing five repetitions on each side. Neck Rolls: Tilt your neck to
the right, pause briefly, and then slowly roll your head counterclockwise. Pause again when you
reach your left shoulder, and then complete the rotation. Repeat this sequence 2–3 times,
alternating the rolling direction.

WHAT IS PHYSICAL CONDITIONING?

Physical conditioning refers to the development of physical fitness through the adaptation of
the body and its various systems to an exercise program.

WHY DO WE NEED TO CONDITION OUR BODIES?

Through improved coordination, less chance of injury, improved fitness, and stress
management, conditioning in physical education helps people become ready for everyday tasks
and maximizes their success in sports and workouts. To condition your body, you can try
exercises that strengthen your muscles and improve your cardiovascular health. examples:
  PLANKS

A good exercise for beginners, and you can make them more difficult by holding them longer.
To perform a plank, start in a push-up position with your elbows under your shoulders and your
feet hip-width apart. Bend your elbows and rest your weight on your forearms and toes,
keeping your body in a straight line. Hold the position for as long as possible while keeping your
core engaged, abs tight, and breathing slowly and deeply. Make sure to maintain a neutral
spine by tucking your chin and looking straight down to the floor.

 SIDE LUNGES
An exercise that strengthens your glutes, inner and outer thighs, quadriceps, and hips. Start with your
feet hip-width apart. Take a wide step to the side with one leg, keeping your toes pointing forward Bend
the knee of the leg you stepped out with, pushing your hips back as if sitting in a chair1. Keep
the other leg straight. Keep your back straight and avoid hunching over. Push off with the foot
of your bent leg to return to the starting position. Repeat on one leg, then switch to the other.

 PUSH-UPS

A classic exercise that works your upper body and core stability. Start in a high plank position
with your palms flat on the floor directly below your shoulders. Squeeze your shoulders, glutes,
and core to create full-body tension, keeping your spine in a straight line. Bend your elbows to
lower your chest towards the ground, stopping just above the floor. Your elbows should be at a
45-degree angle relative to your torso. Press back up off the floor until your elbows are fully
extended.

 SQUATS

An effective exercise for your lower body, including your glutes, quads, and hip hinges. Stand
with your feet shoulder-width apart, with your toes pointing slightly outward. Engage your core
and hinge at the hips. Push your hips back as if you're sitting in a chair, bending at the knees
and ankles. Keep your heels on the ground. Keep your back in a neutral position, avoiding
arching or flattening your lower back. Squat down until your hips are lower than your knees.
Squat back up by straightening your knees and hips. Keep the weight balanced over your
midfoot throughout the movement.

 JUMPING JACKS

Jumping jacks are a simple full-body exercise easily repeated for repetitions while working the
glutes in the frontal (lateral) plane. Begin by standing upright with your feet together, arms at
your sides, and core engaged. Jump and spread your legs slightly wider than shoulder-width
apart while simultaneously raising your arms above your head, almost touching your hands.
Jump again, returning to the starting position with your feet together and arms at your sides1.
Land gently on the balls of your feet, then roll back onto your heels, keeping your knees slightly
bent to absorb the impact.

CLASSIFICATION OF FITNESS EXERCISE

What is Fitness Exercise?

Fitness Exercise
 - Are planned physical activities designed to improve physical fitness and overall well-
being. They encompass a wide range of movements and activities that target different
aspects of fitness, such as cardiovascular health, muscular strength and endurance,
flexibility, and body composition. Fitness exercises can be done individually or in groups,
and they can range from simple bodyweight exercises to more complex routines using
specialized equipment.

Classification of fitness exercise

- Fitness exercises can be categorized based on their primary focus and the type of
physical activity they involve. This classification helps individuals design training
programs that address specific fitness goals.

AEROBIC EXERCISES & ANAEROBIC EXERCISES:

WHAT IS AEROBIC EXERCISES?

- Aerobic exercise is any cardiovascular conditioning or “cardio.” It can include

activities like: Brisk Walking, Swimming, Running, Cycling.
- By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.
- Aerobic exercise is a physical activity that uses your body’s large muscle groups, is
rhythmic and repetitive. It increases your heart rate and how much oxygen your body
uses. It reduces your risk of heart disease, diabetes, high blood pressure and high
cholesterol.

NOTE: Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as
weightlifting or sprinting, involve quick bursts of energy. They’re performed at maximum effort
for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained
period.

WHAT IS ANAEROBIC EXERCISES?

- Anaerobic exercise is a high-intensity activity that does not rely on oxygen for energy
production. It involves short bursts of intense movement where the body breaks down
glucose for energy.

Examples of anaerobic exercise:

 Sprinting, Weightlifting, High-intensity interval training (HIIT), Jump squats

The primary benefits of anaerobic exercise:

1.Increased muscle strength-Anaerobic exercise, particularly resistance training, is effective in

building and maintaining muscle mass and strength.

2.Improved power-The high-intensity nature of anaerobic exercise allows athletic to improve

their explosive power and speed.

3.Enhanced athletic performance-Anaerobic exercise is essential for many sports, such as

sprinting, jumping, and weightlifting, which require a rapid and intense movements.

4.Increased muscle endurance-Although anaerobic exercise is primarily associated with short

duration efforts it can also help improve muscle endurance by increasing the stores of ATP and
Phosphocreatine in the muscles.
REFERENCES: This is from Lesson 3: Classification of Exercises – P.E. and Health 101 &
Anaerobic Exercise: What You Should Know

STRENGTH / RESISTANCE CONDITIONING EXERCISES:

Strength and Conditioning Exercises:

 Are used to strengthen your muscles and joints, improving your mobility. We all move
around the place as we complete our day-to-day obligations, so we all can benefit from
making strength and conditioning part of our workout routine.
 Strength and conditioning improve the quality of your movements, which helps to
improve athletic performance. It can considerably impact a person’s quality of life, like
making it easier for older people to move around.
 Strength and conditioning exercises also help to develop better movement pattern
which reduces your risk of injury. For example, an older person who regularly works on
their strength and conditioning is less likely to fall and hurt themselves.
 Strength and conditioning also improve the way your body looks and helps to burn fat.
Your training shouldn’t be restricted to only lifting weights; it should also contain
exercise plyometrics, endurance training, core stability exercises, and speed and
conditioning drills.

Some of the benefits of adding strength and conditioning exercises to your training regimen
include:
 Helps to prevent injuries.
 Improves mobility and athletic performance.
 Improves your general health.
 Stronger bones and increased density.
 Reduces stress and improves your mood.
 Improves your posture.
 Increases muscle mass and metabolism.

There are many strengths and conditioning exercises but here are 7 simple yet popular
exercises you should add to your workout routine if you aren’t using them already:

 PUSH-UPS

Are and effective way to strengthen muscles in your upper body like your triceps, shoulder, and
chest. To perform the exercise:

 Get into a plank position with your hands on the floor and your arms extended. You
should be able to draw a straight line from your head to your feet in the correct position.
 Lower yourself towards the ground until your chest almost touches it.
 While keeping your body straight, push up with your arms and return to the starting
position. Aim for three sets of as many reps as you can perform.

 SQUATS

Are one of the most effective strength and conditioning exercises for your lower body. It
improves the explosiveness of your glutes, hip hinges, and quads. It also strengthens stabilizer
muscles around your knees. Here’s how you perform a proper squat.
  Stand with your feet a little more than shoulder-width apart and pointed outward at a
45-degree angle.
 Roll your shoulders back and look straight ahead.
 Push your hips back over your heels and drop as low as you can. Imagine you’re
attempting to sit on a chair placed behind you.
 Push through at your heels and return to the starting position. Go for three sets of as
many reps as you can do.

 PLANKS

Are an effective way to work stabilizer muscles in your core. It also targets muscles in your back,
shoulders, and glutes. Here’s how to perform this exercise:

 Get on the ground as if you were getting ready to perform push-ups but use your
forearms as your base instead of your hands.
 Tighten your entire body and hold the position for as long as you can. Rest for 30
seconds and go it again. Aim for three sets.

 GLUTE BRIDGES

Here’s a simple way to work your hamstrings and glutes. You can start using only your body
weight and add weights to increase the challenge as your muscles become stronger. Here’s
what the exercise looks like:

 Lay on your back with your feet about hip-width apart and flat on the ground.
 Bring your feet close to your backside and drive your hips upwards by pushing with your
heels. Hold the position for a second.
 Bring your hips close to the ground, but don’t contact it. Hold the position for three
seconds to complete a rep.
 Try to get three sets of 8 to 12 reps.

 BULGARIAN SQUATS

Help to strengthen your hip flexors, glutes, hamstrings, and core. It also strengthens your
stabilizer muscles and improves your balance. Here’s how to perform Bulgarian squats:

 From a standing position, place one of your feet on a bench behind you. The bench
should be as high as your knees when standing straight.
 Roll your shoulders back and down.
 In a controlled and slow manner, drop your body towards the floor and go as low as you
can.
 Push back to the starting position with your front heel. Aim for three sets of eight to
twelve reps.

 BURPEES
Are one of the core exercises that are included in most strength and conditioning programs. It
combines push-ups with jumping jacks to give you a full-body workout. It improves your
cardiovascular endurance and helps to burn fat. Here’s how to perform the exercise:

 Get into position as if you were getting ready to perform a squat.

 Place your hands on the floor and keep them inside your feet.
  Lower your weight onto your hands and kick your legs back so that you’re now in a
push-up position.
 While keeping your body straight, perform a push-up.
 Now, perform a frog jump and bring your legs back to their starting position.
 Stand with your arms over your head and jump as high as you can to complete a rep.
Perform three sets of as many reps as you can do.

 PULL – UPS
Are a great way to strengthen your back, shoulders, and biceps. All you need to perform this
exercise is a bar you can hang onto. Here’s what it looks like:

 Stand underneath a pull-up bar and grab onto it. Your feet should be elevated off the
ground, and your hands should be a little more than shoulder-width apart.
 Grab the bar with an overhand grip to make your back muscles do most of the work or
use an underhanded grip to engage your biceps more.
 Pull yourself up towards the bar until your chin is at the same level. Return to the
starting position with you hanging on to the bar to complete a rep. Try to get three sets
of as many reps as you can perform.

REFERENCES: This is from https://evolve-mma.com/blog/15-strength-and-conditioning-training-

exercises-you-can-add-to-your-workout/ (you can see more of exercises here, we just only
include 7 workout routine).

FLEXIBILITY EXERCISES

WHAT IS FLEXIBILITY?

- Flexibility is defined as the range of motion of your joints or the ability to move your
joints effectively and freely through a complete range of motion. It also refers to the
mobility of your muscles, which allows for more movement around the joints. Range of
motion is the distance and direction your joints can move, while mobility is the ability to
move without restriction. Flexibility is an important component of health related
physical fitness and a very desirable capability in a healthy body. Although flexibility
varies widely from person to person, minimum ranges are necessary for maintaining
joint and total body health.

Benefit of Flexibility:

 Increase Circulation -Stretching Increases blood flow to your muscles in the area of body
that you're stretching. Blood flowing to your muscles brings oxygen and nourishment. It
also carries waste of materials away from the muscles.

 Greater Flexibility -Stretching regularly, loosens and lengthens your muscles and also
Increase the range of motion of your joints. This result in you becoming much more
flexible and allow you to improve daily performance

 Lower Stress Level- The increased of flexibility relieve physical tension in your body and
help you feel loose and relaxed at all times. A healthy supply of blood to the brain make
it easier to stay focused and calm.

NOTE:
Fewer injuries

- Once you develop strength and flexibility in your body you'll be able to withstand more
physical stress. Plus, you'll rid your body of any muscle imbalances, which will reduce your
chance of getting injured during physical activity

Less pain

-Your body is likely to feel better overall once you work on lengthening and opening your
muscles. When your muscles ant looser and less tense, you'll experience fewer aches and paina.
Plus, you may be less likely to experience muscle cramps.

Improved physical performance -Once you increase your flexibility to allow greater movement
in your body you'll be able to perform better physically. This is in part because your muscles are
working more effectively

How to boost your Flexibility

You can boost your flexibility by doing dynamic and static stretching, breath work, and strength
training. You can also try yoga or Pilates.

Stretches:

- Hamstring stretch: Reduces the risk of strains and improves lower body mobility

- Hip flexor stretch: Good for runners and people who sit for long periods

- Standing quad stretch: Shift your weight to one foot, grab the other foot, and
pull it behind you

- Knee to chest stretch: Relaxes your hips, thighs, and glutes

- Butterfly stretch: Focuses on your hip, glutes, back, and thigh muscles

- Sitting shoulder stretch: Relieves tension in your upper back

Dynamic stretching:

- Gently moves joints through their full range of motion.

- Increases blood flow to muscles and connective tissues.

- Ideal before workouts.

- Strength training Can improve flexibility and mobility.

- Yoga and Pilates

- Involve movements that challenge the body in various ways can help build
muscle, increase range of motion, and reduce the risk of injury.

- Breath works an important part of all exercise, especially stretching.