PHYSICAL ACTIVITY

TOWARDS HEALTH AND

FITNESS 1
HEALTH & WELLNESS,
MOVEMENT EDUCATION AND
EXERCISE PROGRAM
 UNIT V
THE EXERCISE
PROGRAM
• 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.
Many individual choose to exercise
outdoors where they can congregate in
groups, socialize, and enhance well-being.
 THREE TYPES OF EXERCISE
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:
Running, Cycling, Swimming, Brisk walking,
skipping rope, rowing, hiking, dancing,
playing tennis, continous training, and long
distance running.
 THREE TYPES OF EXERCISE
2. ANAEROBIC EXERCISE- which includes strength
and resistance training, can firm, strengthen, and
increase muscle mass, as well as improve bone
density, balance, and coordination.
Examples:
Push-ups, pull-ups, lunges, squats, and bench
press.
- it also include weight training, functional training,
eccentri training, interval training, and sprinting; high-
intensity interval training increase short-term
muscle strength.
 THREE TYPES OF EXERCISE
3. FLEXIBILITY EXERCISE- stretch and
lengthen muscles. Activities such as stretching
help improve joint flexibility and keep muscles
limber. The goal to improve the range of
motion which can reduce the chance of
injury.
Physical exercise can also be include training
that focuses on accuracy, agility, power, and
speed.
• Types of exercise can also be classified as
dynamic and 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.
 STATIC EXERCISES (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 EXERCISE- 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
efficienty. 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.
Examples of warm up:
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. Hahing
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
Benefits of warming up before a workout

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.
2. Exercise Proper/Workout. In this
phase, individual will choose a particular
program that allows them to meet or
achieve the trainign objective.
Calisthenics exercise 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.
Suggested exercises that develop the
major muscle of the body:
CALISTHENICS EXERCISE MUSCLE BEING DEVELOPED
a. Abdominal curls Rectus abdomenus
b. Push up Triceps and Pectorals
c. Heel Raise Gastrocnemius, soleous
d. Abdominal twist Internal and external oblique
e. chin up Biceps, Lastissimus dorsi, teres
major
f. Chest up Latissimus dorsi, gluteal maximus,
hamstrings
g. Half Squats Quadriceps
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 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.
- The main aim of the cool down is to promote recovery
and return the body to a pre-exercise or pre-workout
level.
Various Functions of Exercises
1. Release pent-up emotions
2. Building strength
3. For stretching
4. Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weigth
9. Realign the body
10. Reshape the body
11.Warm up muscles before vigorous physical activity
12.Discharge excess energy
13.For fun
 PRINCIPLES OF TRAINING
1.SPECIFICITY. The principle states that the
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 achievewhen
specific exercise is able to accomplish
 PRINCIPLES OF TRAINING
2. 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 principles challenges the
body to meet and adapt greater than normal
physiological stress. Thus, FITT is also
important to apply in this principle.
 PRINCIPLES OF TRAINING
3. 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.
 PRINCIPLES OF TRAINING
4. REVERSIBILITY. This principle simply states that if an
individual stop to exercise, the body returns to its
initial level of fitness. This refers to the idea that if you
don’t use it, you will lose it.
5. 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 provide window of opportunities
and allows the body to achieve better recovery and avoid
 PRINCIPLES OF TRAINING
5. INDIVIDUALIZATION. No two
individuals are exactly alike. All
individuals have different performances,
fitness attributes, lifestyles, nutritional
preferences, and its physical and social
environments in their own unique way. It
is essential that the exercise program
caters tonthese individual needs and
preferences.
THE F.I.T.T FORMULA
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 “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.
THE F.I.T.T FORMULA
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
PSYCOLOGICAL BENEFITS OF EXERCISES
1. Elevated mood (exercise acts as an anti-
depressant)
2. Increased motivation for physical activites
3. Relieved 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
THE ADVANTAGES OF EXERCISES FOR FITNESS
1. Exercise can be systematically planned to cover
all muscle groups of the body and to emphasize
areas of greatest need.
2. The dosage of exercise can be controlled for a
given time.
3. Progression can be regulated from very mild to
vigorous and exhausted efforts.
4. Exercise can be derived which will provide for the
development of body control, flexibility, balance
and good posture as well as for increased
muscular strength and endurance.
BASIC POSITION
WHERE MOST
EXERCISES BEGIN
THANK YOU!