unit v

the exercise
program
General objectives
At the end of the presentation, the students are expected to:

Discuss the relationship of exercise to physical fitness;

Differentiate the phases of the fitness exercise program;

and

Execute the different body conditioning set of exercises

suggested for fitness development.
What is physical fitness?
Physical fitness is a state of health and well-
being and, more specifically, the ability to
perform aspects of sports, occupations, and
daily activities.
What is Exercise?
Exercise is any bodily activity that enhances or
maintains physical fitness and overall health
and wellness
Exercise
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
Also for enjoyment
3 types of physical
exercises
1. Aerobic exercise
Aerobic exercise is any physical activity that uses large muscle
groups and causes the body to use more oxygen than it would
while resting.
Goal of aerobic exercise: increase cardiovascular
endurance.
Examples of aerobic exercise include running, cycling,
swimming, brisk walking, skipping rope, rowing, hiking,
dancing, playing tennis, continuous training, and long
distance running.
ExampleS:
2. Anaerobic Exercise
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 of strength exercises are push-ups, pull-
ups,lunges, and bench press.
Anaerobic exercises also include weight training, functional
training, eccentric training, and sprinting; high-intensity
interval training increase short-term muscle strength.
Examples:
What is the difference between
aerobic and anaerobic exercise?
Aerobic exercise involves continuous movement fueled by
oxygen from the air you breathe. Anaerobic exercise involves
short bursts of high-intensity movement fueled by energy
stored in your muscles.
3. Flexibility Exercises
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 range of motion which can
reduce the chance of injury.
Examples:

DYNAMIC LUNGES OVERHEAD TRICEPS STRETCH

Physical exercises could
also be classified into
two types:
Dynamic static
1. Dynamic exercises such as steady running, tend to
produce a lowering of the diastolic blood pressure during
exercise, due to the improved blood flow.

2. 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
1. 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.

Athletes who directly engage in vigorous activity

without warming up run the risk of experiencing muscle
cramps and spasm.

.
Benefits of warming
up before a workout
Increased flexibility
Lower risk of injury
Increased blood flow and oxygen
Improved performance.
Better range of motion.
Less muscle tension and pain.
2. Exercise Proper/Workout.
Individual wil choose a particular program that allows
them to meet or achieve the training objective.

Ex. Calisthenics exercises uses the weight of the body

which is 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.
 The following are suggested exercises
that develop the major muscle of the body:
3. Cool Down Exercises.
This type of exercise keeps the blood circulating around
the body that prevents 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.
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
exercise
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
Various functions of
exercise
8. Reduce weight
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 exercise must have a specific purpose that is linked
to the sport. Developing the factors related in
improving sport performance can only be achieved
when a specific exercise is accomplished (Tuliao, 2014).

Ex. A normal push-up targets the chest, shoulders,

and triceps. Whereas a Diamond Push-up intensely
targets the chest and triceps.
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.

Ex. Going from 8kg that you are comfortable with, to

12kg.
3. Progression.
Principle states that the amount and intensity of your
exercise should be increased gradually. When the
body adapts for a certain time to exercise, we need to
increase the FITT gradually in order to see some
development or improvement.
Ex. Going from 8kg to 12kg in two weeks, and then
going to 15kg in one month.
4. Reversibility.
The 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.
Ex. A buff man who frequents the gym, suddenly
stops for 10 months. He now gained weight and loss
most of his muscles.
5. Tedium
This principle applies the importance of training
variation in exercise or training plan. This principle
provides window of opportunities and allows the body
to achieve better recovery and avoid plateau in
performance.
Ex. Instead of bicep curls, one could also try a
resistant band curl, or pull-ups.
6. Individualization.
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.
Ex. A workout that is effective for you, may not be
effective for someone else.
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 and
Psychological Benefits
of Exercises
Physiological Benefits of
Exercises
1. Improved physiological
function (heart, blood vessels,
muscles, and respiratory
system).
2. Increased movement
efficiency.
3. Increased muscle tone.
Physiological Benefits of
Exercises
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 (exercise acts
as an anti-depressant)
2. Increased motivation for
physical activities
3. Relieved emotional stress
4. Discharge of anxiety
Psychological Benefits of
Exercises
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. Exercises can be systematically
planned to cover all muscle
groups of the body and to
emphasize areas of greatest
need.
2. The dosage of exercises can be
controlled for a given time
The Advantages of
Exercises for Fitness
3. Progression can be regulated from
very mild to vigorous and exhaustive
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.
The Advantages of
Exercises for Fitness
3. Progression can be regulated from
very mild to vigorous and exhaustive
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.
THAnk you