FITNESS

-is the ability to live a full and balanced life. The totally fit person has a healthy and happy outlook towards life. The
young man’s absolute necessity.
HEALTH
-is a state of complete physical,mental and social well-being and not merely the absence of disease or infirmity. -
WHO 2003
A healthy diet helps to protect against malnutrition in all its forms,as well as noncommunicable diseases (NCD’s),
such as diabetes,heart disease, stroke and cancer.Unhealthy diet and lack of physical activity are leading global
risks to health.
PROPER DIET INCLUDES
GO, GROW AND GLOW FOODS.
GO FOODS (FOOD FOR ENERGY)
Are the type of food that provide fuel and help us ‘go’ and be active.Examples of ‘Go’ foods include bead,rice,
pasta, cereals and potato. These foods give our muscles fuel to run,m, jump, cycle and our brain fuel to
concentrate.
GROW FOODS(FOOD FOR BONES, MUSCLES,
AND TEET)
Our body grow bigger and stronger. ‘Grow’ foods help build our body’s bones, teeth and muscles. Exmples of
‘Grow’ foods include chicken, meat, fish, eggs and milk, cheese and yoghurt. All of these foods help to keep us
feeling full so that we don’t get hungry straight away. ‘Grow’ foods also help keep our brain bright and focused. If
we don’t eat enough ‘Grow’ foods our bodies won’t have the right building blocks to make us taller and stronger.
GLOW FOODS(FOOD FOR SKIN, HAIR, AND EYES)
Vitamins and minerals to keep our skin,hair and eyes bright and glowing. ‘Glow’ foods can keep our immune
system strong so that we can fight bugs and viruses.Examples of ‘Glow’ foods include all fruits and vegetables.
Brightly colored fruits and vegetables are full of vitamins and minerals and we need to eat different types every
day.
BODY-BUILDING FOODS
Protein rich foods that are involved in growth and repair of body tissues(e.gmeat, egg, fish, milk,beans and etc.
ENERGY GIVINGFOODS
Foods rich in carbohydrate and fats that provides us energy for our daily activities (e.g wheat, rice,potato, fats and
etc.)
PROTECTIVE FOODS
Vitamins and mineral rich foods that build up body’s immune system (e.g fruits, vegetables and etc.)
REGULAR EXERCISE
It helps to improve blood circulation, so that the bloodstream will be able to continuously supply oxygen and
nutrients to the vital organs of the body. Regular exercise also helps reduce stress,increase energy, control
weight,and brighten your mood. Start with moderate activities and progress to vigorous ones.

WHAT CAN EXERCISE DO TO YOU?

LESSENS THE LIKELIHOOD OF GETTING HEART DISEASE, THE NO. 1 KILLER OF BOTH WOMEN ANDMEN IN AMERICA.
EXERCISING REGULARLY HELPS BUILDUP BY STRIKING A HEALTHIER BALANCE OF BLOOD LIPIDS (HDL,LDL,
EXERCISEPREVENT PLAQUE DO FOR AND TRIGLYCERIDES), HELPS ARTERIES RETAIN RESILIENCE DESPITE THE
EFFECTS OF AGING,AND BUMPS UP THE NUMBER OF BLOOD VESSELS FEEDING THE HEART. IT ALSO
REDUCESINFLAMMATION AND DISCOURAGES THE FORMATION OF BLOOD CLOTS THAT CAN BLOCK CORONARY
ARTERIES. EVEN IF YOU ALREADY HAVE HEART DISEASE, EXERCISE LOWERS YOUR CHANC
Lowers blood pressure, a boon for many body systems. Long-term hypertension (high blood pressure) doubles or
triples the odds of developing heart failure and helps pave the way to other kinds of heart disease, stroke, aortic
aneurysms,band kidney disease or failure.
Helps prevent diabetes by paring off excess weight, modestly lowering blood sugar levels, and boosting sensitivity
to insulin so that less is needed to transport glucose into cells. If you have diabetes, exercise helps control blood
sugar.
Reduces risk for developing colon and breast cancers, and possibly cancers of the endometrium (uterine lining) and
lung. By helping you attain a healthy weight, exercise lessens your risk for cancers in which obesity is a factor, too.
Helps shore up bones. When combined with calcium, vitamin D, and bone-saving medications if necessary, weight-
bearing exercise like walking, running, and strength training helps ward off agerelated bone loss. And balance-
enhancing activities,including tai chi and yoga, help prevent falls that may end in fractures.
Helps protect joints by easing swelling, pain, and fatigue and by keeping cartilage healthy. Strong muscles support
joints and lighten the load upon them. Activities that boost flexibility, such as stretching, yoga, and tai chi, extend
range of motion.
Lifts spirits by releasing mood-lifting hormones and relieving stress. In some Adds years to your life. In the long-
running Framingham Heart Study, moderate activity tacked on 1.3 years of life for men and 1.5 years of life for
women versus low activity. Raising the bar to high activity added 3.7 years for men and 3.5 years for women.
studies, exercising regularly has helped ease mild to moderate depression as effectively as medications; combining
exercise with medications, therapy, and social engagement is even better.
MUCH EXERCISE DO I NEED?
TIME
The 2008 Physical Activity Guidelines for Americans recommend at least two hours and 30 minutes (150 minutes)
of moderate aerobic activity per week. If you enjoy vigorous aerobic activities, you can pair this down to at least
one hour and 15 minutes (75 minutes) per week. An equivalent combination of the two also fills the bill. As a
guide, one minute of vigorous-intensity activity equals about two minutes of moderate-intensity activity.
FOR EVEN GREATER HEALTH BENEFITS, ADULTS WHO ARE ABLE SHOULD STRIVE FOR FIVE HOURS PER WEEK (300
MINUTES) OF MODERATE- INTENSITY AEROBIC ACTIVITY OR TWO-AND-A-HALF OW OFTEN SHOULD IEXERCISE?
HOW LONG MUST MY EXERCISE SESSIONS BE?
THE 2008 PHYSICAL ACTIVITY GUIDELINES DON’T SPELL OUT HOW MANY DAYS A WEEK YOU SHOULD EXERCISE;
INSTEAD, THEY FOCUS ON OVERALL TIME PER WEEK. GENERALLY,THOUGH, EXPERTS RECOMMEND SPREADING
ACTIVITY THROUGHOUT THE WEEK AND BEING ACTIVE AT LEAST THREE DAYS A WEEK.HOURS (150 MINUTES) OF
VIGOROUS-INTENSITY AEROBIC EXERCISE. AGAIN, YOU CAN ALSO MIX THE TWO. ADULTS WITH HEALTH PROBLEMS
THAT LIMIT THEIR ABILITY TO EXERCISE SHOULD STRIVE TO.
Sessions as brief as 10 minutes of aerobic exercise deliver health benefits,so do what works best for you. For
example, one person may prefer doing three 10-minute exercise sessions a day for five days in order to meet the
guidelines, while another may prefer walking 30 minutes twice a week and cycling along a bike path for 90 minutes
on a sunny weekend day.
HOW VIGOROUSLY EXERCISE?
Whether you are healthy or have medical issues,Moderate activity is safe for most people and does plenty to y
improveour health. If you’re in good shape, adding act vigorousivities to your workouts cuts time spent exercising
and is a boon to health. If you’re not fit, work up to act vigorousivities slowly. Higher-intensity activities raise your
chances for muscle or joint injury and very inc slightly problem. rease the odds of developing a serious heart
SHOULD I

BALANCED LIFESTYLE
1. Enough Rest and Sleep
2. Optimistic Outlook in Life
3. ORGANIZED AND REALISTIC PRIORITIES.
4. GOOD RELATIONS WITH FAMILY AND FRIENDS.
5. VARIOUS INTERESTS AND HOBBIES THAT DEVELOP YOUR INTELLECT, TALENTS,AND SKILLS.
6. STRONG DETERMINATION TO SUCCEED AND BECOME A RESPONSIBLE MEMBER OF SOCIETY.
7. GOOD HYGIENE ANDHEALTHY HABITS.
8. HOLISTIC SET OF ETHICS, VALUES AND SPIRITUALITY.
SEVEN DIMENSIONS OF WELL-BEING
1. PHYSICAL WELLNESS
Refers to the health of your physical body.
2. INTELLECTUAL WELLNESS
Encompasses your open-mindedness and intellectual responses to stimuli, decision-making skills, an lifelong
learning.
3. EMOTIONAL WELLNESS
Pertains to your psychological and emotional perspective about yourself and the world around you.
4. CAREER WELLNESS
Includes personal satisfaction from your career or job and contribution as a productive member of society.
5. ENVIRONMENTAL WELLNESS
Relates to your responsibility to take care of the environment.
6. SOCIAL WELLNESS
Covers your interaction and relationship with others.
7. SPIRITUAL WELLNESS
Covers your interaction and relationship with others.

FITNESS
IS THE ABILITY TO LIVE A FULL AND BALANCED LIFE. THE TOTALLY FIT PERSON
HAS A HEALTHY AND HAPPY OUTLOOK TOWARDS LIFE.
THE YOUNG MAN’S ABSOLUTE NECESSITY. IT BREEDS SELF- RELIANCE AND KEEPS
MAN MENTALLY ALERT. PHYSICAL FITNESS IS ESSENTIAL FOR
HUMAN BEINGS TO ADJUST WELL WITH HIS ENVIRONMENT AS HIS MIND AND
BODY ARE IN COMPLETE HARMONY
HEALTH
IS A STATE OF
COMPLETE PHYSICAL, MENTAL
AND SOCIAL WELL-BEING AND
NOT MERELY THE ABSENCE OF
DISEASE OR INFIRMITY.
FACTORS IN ACHIEVING
FITNESS AND HEALTH
 A healthy diet helps to protect
against malnutrition in all its forms, as
well as non-communicable diseases
(NCD’s), such as diabetes, heart
disease, stroke and cancer.
 Unhealthy diet and lack of physical
activity are leading global risks to
health
PROPER DIET INCLUDES GO, GROW AND GLOW FOODS.
GO FOODS (FOOD FOR ENERGY)
ARE THE TYPE OF FOOD THAT
PROVIDE FUEL AND HELP US ‘GO’ AND BE ACTIVE. EXAMPLES OF
‘GO’ FOODS INCLUDE BREAD, RICE, PASTA, CEREALS AND POTATO.
THESE FOODS GIVE OUR MUSCLES FUEL TO RUN, SWIM, JUMP,
CYCLE AND OUR BRAIN FUEL TO CONCENTRATE. IF WE DON’T EAT
ENOUGH ‘GO’ FOODS THEN WE CAN FEEL TIRED AND WON’T HAVE
ENOUGH FUEL TO GET THROUGH THE DAY. IT’S IMPORTANT TO
INCLUDE ‘GO’ FOODS AT ALL MEALS AND ESPECIALLY BREAKFAST
SO THAT OUR BODY AND BRAIN CAN GET READY FOR THE BUSY
SCHOOL DAY AHEAD.
GROW FOOS
(FOOD FOR BONES, MUSCLES, AND TEETH) HELP OUR BODY
GROW BIGGER AND STRONGER. ‘GROW’ FOODS HELP BUILD OUR BODY’S
BONES, TEETH AND MUSCLES. EXAMPLES OF ‘GROW’ FOODS INCLUDE
CHICKEN, MEAT, FISH, EGGS AND MILK, CHEESE AND YOGHURT. ALL OF THESE
FOODS HELP TO KEEP US FEELING FULL SO THAT WE DON’T GET HUNGRY
STRAIGHT AWAY. ‘GROW’ FOODS ALSO HELP KEEP OUR BRAIN BRIGHT AND
FOCUSED. IF WE DON’T EAT ENOUGH ‘GROW’ FOODS OUR BODIES WON’T
HAVE THE RIGHT BUILDING BLOCKS TO MAKE US TALLER AND STRONGER.
GLOW FOODS
(FOOD FOR SKIN, HAIR, AND EYES) ARE FULL OF VITAMINS
AND MINERALS TO KEEP OUR SKIN, HAIR AND EYES BRIGHT AND GLOWING.
‘GLOW’ FOODS CAN KEEP OUR IMMUNE SYSTEM STRONG SO THAT WE CAN
FIGHT BUGS AND VIRUSES. EXAMPLES OF ‘GLOW’ FOODS INCLUDE ALL
FRUITS AND VEGETABLES. BRIGHTLY COLORED FRUITS AND VEGETABLES ARE
FULL OF VITAMINS AND MINERALS AND WE NEED TO EAT DIFFERENT TYPES
EVERY DAY. WHAT DID YOU EAT YESTERDAY – WERE THERE LOTS OF
DIFFERENT COLORED FRUIT AND VEGETABLES? TRY AND EAT FRUIT AND
VEGETABLES FROM EVERY COLOR OF THE RAINBOW ARE TO MAKE SURE
YOU’RE GETTING ENOUGH ‘GLOW’ FOODS.

BODY-BUILDING FOODS
* Protein rich foods that are involved in growth
and repair of body tissues (e.g meat, egg, fish,
milk, beans and etc.)
ENERGY GIVING FOODS
* Foods rich in carbohydrate and fats that
provides us energy for our daily activities (e.g
wheat, rice, potato, fats and etc.)
PROTECTIVE FOODS
*Vitamins and mineral rich foods that build up
body’s immune system (e.g fruits, vegetables
and etc.)
REGULAR EXERCISE
IT HELPS TO IMPROVE BLOOD CIRCULATION, SO
THAT THE BLOODSTREAM WILL BE ABLE TO
CONTINUOUSLY SUPPLY OXYGEN AND NUTRIENTS TO
THE
VITAL ORGANS OF THE BODY. REGULAR EXERCISE
ALSO
HELPS REDUCE STRESS, INCREASE ENERGY, CONTROL
WEIGHT, AND BRIGHTEN YOUR MOOD. START WITH
MODERATE ACTIVITIES AND PROGRESS TO VIGOROUS
ONES., WHAT CAN EXERCISE DO FOR
YOU?
Many people spend more than half their waking hours sitting down. And
activities that don’t enhance health account for quite a lot of the remainder.
This growing trend may cause more trouble than most people realize.
Observational studies suggest habitual inactivity raises risks for obesity,
diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic
syndrome.
In fact, one study that followed more than 50,000 middle-aged women for
six years found that even among women who were avid exercisers, the more
television they watched, the more likely they were to gain weight or develop
diabetes — regardless of how much physical activity they did. For every two
hours the women spent watching television each day, they had a 23% greater
risk of becoming obese and a 14% greater risk of developing diabetes. Sitting
Here’s a quick snapshot of the benefits exercise provides — not just while you
are engaging in the exercise, but also over the long term:
  Lessens the likelihood of getting heart disease, the No. 1 killer of both
women and men in America. Exercising regularly helps prevent plaque
buildup by striking a healthier balance of blood lipids (HDL, LDL, and
triglycerides), helps arteries retain resilience despite the effects of aging, and
bumps up the number of blood vessels feeding the heart. It also reduces
inflammation and discourages the formation of blood clots that can block
coronary arteries. Even if you already have heart disease, exercise lowers
your chances of dying from it.
 Lowers blood pressure, a boon for many body systems. Long-term
hypertension (high blood pressure) doubles or triples the odds of developing
heart failure and helps pave the way to other kinds of heart disease, stroke,
aortic aneurysms, and kidney disease or failure.
  Helps prevent diabetes by paring off excess weight, modestly lowering
blood sugar levels, and boosting sensitivity to insulin so that less is needed to
transport glucose into cells. If you have diabetes, exercise helps control blood
sugar.
  Reduces risk for developing colon and breast cancers and possibly cancers
  Helps shore up bones. When combined with calcium, vitamin D, and bone-
saving medications if necessary, weight-bearing exercise like walking,
running, and strength training helps ward off age-related bone loss. And
balance-enhancing activities, including tai chi and yoga, help prevent falls
that may end in fractures.
  Helps protect joints by easing swelling, pain, and fatigue and by keeping
cartilage healthy. Strong muscles support joints and lighten the load upon
them. Activities that boost flexibility, such as stretching, yoga, and tai chi,
extend range of motion.
  May limit and even reverse knee problems by helping to control weight —
quite a bang for the buck, since every pound of weight lost reduces the load
on the knee by 4 pounds.
 Lifts spirits by releasing mood-lifting hormones and relieving stress. In
some studies, exercising regularly has helped ease mild to moderate
depression as effectively as medications; combining exercise with
medications, therapy, and social engagement is even better.
  May boost your ability to fend off infection.
 Adds years to your life. In the long-running Framingham Heart Study,
moderate activity tacked on 1 3 years of life for men and 1 5 years of life for
HOW MUCH EXERCISE DO I NEED?
You can track either your time or calories, or both, to make sure
you’re getting enough exercise. If you have been sedentary for a
long time or have certain health problems, be sure to work up to
these goals gradually.
Time
The 2008 Physical Activity Guidelines for Americans recommend
at least two hours and 30 minutes (150 minutes) of moderate
aerobic activity per week. If you enjoy vigorous aerobic activities,
you can pare this down to at least one hour and 15 minutes (75
minutes) per week. An equivalent combination of the two also fills
the bill. As a guide, one minute of vigorous-intensity activity
equals about two minutes of moderate-intensity activity.
Twice a week, also set aside time to do strength exercises for all the major muscle groups
(legs, hips, back, chest, abdomen, shoulders, and arms). Older adults at risk for falls benefit
from including balance exercises, too. Even if you are not able to reach the minimum exercise
guidelines right away, it is important to do as much exercise as you are able and try to increase
it gradually. The physical activity guidelines reflect the minimum amount of exercise
recommended for adults. For even greater health benefits, adults who are able should strive for
five hours per week (300 minutes) of moderate-intensity aerobic activity or two-and-a-half
hours (150 minutes) of vigorous-intensity aerobic exercise. Again, you can also mix the two.
Adults with health problems that limit their ability to exercise should strive to
Calories
Health benefits kick in when you expend between 500 and 1,000 calories per week through
physical activity, although many studies find additional and extended health benefits flow from
expending closer to 2,000 calories a week. For example, one New England Journal of Medicine
study analyzed research conducted on 17,000 Harvard alumni. The greatest gains in longevity
and lowered risk for disease occurred among those expending approximately 2,000 calories per
week through dynamic physical activity, such as walking, gardening, or sports. The most active
group recorded an average two-year gain in life span. do as much as they can.
HOW OFTEN SHOULD I EXERCISE?
The 2008 Physical Activity Guidelines don’t spell out how many days a week you should
exercise; instead, they focus on overall time per week. Generally, though, experts recommend
spreading activity throughout the week and being active at least three days a week. Starved
for time? It’s tempting to wonder if you can compress activities into one or two days a week.
While scientists haven’t delved into this extensively, some research tantalizingly suggests that
“weekend warriors” who regularly burn through more than 1,000 calories in one or two
sessions a week do have a lower risk of dying than entirely sedentary adults — that is, if they
have no major risk factors. However, safety issues, common sense, and the bulk of research
stressing benefits that flow from regular activity on most days of the week argue against
adopting this pattern.
HOW LONG MUST MY EXERCISE SESSIONS BE?
Sessions as brief as 10 minutes of aerobic exercise deliver
health benefits, so do what works best for you. For example, one
person may prefer doing three 10-minute exercise sessions a
day for five days in order to meet the guidelines, while another
may prefer walking 30 minutes twice a week and cycling along a
bike path for 90 minutes on a sunny weekend day.
Whether you are healthy or have medical issues, moderate activity is safe for
most people and does plenty to improve your health. If you’re in good shape,
adding vigorous activities to your workouts cuts time spent exercising and is a
boon to health. If you’re not fit, work up to vigorous activities slowly. Higher-
intensity activities raise your chances for muscle or joint injury and very slightly
increase the odds of developing a serious heart problem. This applies particularly
to people who are unaccustomed to physical activity, who suddenly start
exercising vigorously (although the overall risk of dying from heart disease is
lower than if you did no exercise). How can you judge the pace of your workout?
The easiest way to measure exertion characterizes the intensity of an activity
through broad categories, such as light, moderate, or vigorous. Called perceived
exertion, it’s especially helpful for staying in a safe range of activity. As you
improve your fitness, you’ll find your perception of the intensity of a particular
activity — walking up a nearby hill, for example — changes. If you’re just getting
started with an exercise program, aim for a moderate pace. (If health problems
or disabilities make moderate activity impossible, simply do as much as you
can.) As you build up, try a mix of moderate and vigorous activities to help build
endurance. As you work out more often, you’ll notice gains as exercises become
easier. Whenever an activity becomes easy, boost the length of your workout or
your intensity again.

SEVEN DIMENSIONS OF WELL-BEING

1. PHYSICAL WELLNESS - Refers to the health of your physical body.
2. EMOTIONAL WELLNESS - Pertains to your psychological and emotional
perspective about
yourself and the world around you.
3. INTELLECTUAL WELLNESS - Encompasses your open-mindedness and
intelligent responses to
stimuli, decision-making skills, and lifelong learning.
4. SOCIAL WELLNESS - Covers your interaction and relationship with others.
5. CAREER WELLNESS - Includes personal satisfaction from your career or
job and contribution
as a productive member of society.
6. ENVIRONMENTAL WELLNESS - Relates to your responsibility to take care
of the environment.
7. SPIRITUAL WELLNESS - Deals not only with your religious beliefs and
practices but more so
with their effects on the other dimensions of your well-being

PHYSICAL
FITNESS
* Is a personal matter and it is viewed within the context of an
individual is a personal responsibility a person’s physical fitness is
determined by such age or heredity, their lifestyle can help them
become physically fit and stay that way.
* Is the optimum levels of fitness vary, depending on age, gender,
and the physical ability, and overall health.
* The general health and fitness exercise during the actual
activities it is recommended that you do some moderate intensity
for a minimum of 30 to 40 minutes a day.
Component of Physical
Fitness
  SKILL-RELATED
FITNESS
 HEALTH-RELATED
FITNESS
SKILL-RELATED
FITNESS
-Encompasses skills of the students should
acquire and improve through physical
activities.
SPEED
is the ability to perform a movement
in a short period.
Example of Sport:
- Running Event
- Cycling
Physical Fitness Test:
40 meter sprint-to measure running
speed.
AGILITY
is the ability to move in different directions
quickly using a combination of balance,
coordination, speed, strength and endurance.
Example of Sport:
- Badminton
- Table Tennis
- Fencing
Physical Fitness Test:
HEXAGON test- to measure the ability of the
body to move in different directions quickly
COORDINATION
is the ability to use the senses with the body parts to
perform motor tasks smoothly and accurately.
Example of Sport:
- Basketball
- Baseball
Physical Fitness Test:
Paper Juggling- to measure the coordination of the eye
and hand.
REACTION TIME
is the time needed to
respond consciously to
an external stimulus.
POWER
is the ability to transfer energy into force at a
fast rate.
Example of Sport:
- Boxing
- Volleyball
- Long Jump Event
Physical Fitness Test:
Standing Long Jump - to measure the leg
strength and power.
BALANCE
is the maintenance of
equilibrium while in a
stationary or moving position.
Example of Sport:
- Gymnastic
Physical Fitness Test:
Stork Balance Stand Test- to
assess one’s ability to
HEATH-RELATED FITNESS
* Relates to the overall
physical well-being of
the students.
BODY
COMPOSITION
- refers to the amount of the body’s fat free mass as
compared to the amount of body fat.
FAT FREE MASS
includes bone, water, muscle, and
tissue while body fat literally refers to the fat within the
body.
-being overweight or obese is an indication of
excessive accumulation of body fat.
Formula for computing body Mass Index (BMI)
Below 18.5
Classification
Weight(in kilogram)
Height (in meter)
18.5-24.9
25.0-29.9
30.0 Above
Underweight
Normal
Overweight
Obese
FLEXIBILITY
-refers to the ability of the joints
to move through a full range of
motion.
Physical Fitness Test:
Zipper Test & Sit and Reach- to test the
flexibility of upper and lower
extremities.
CARDIOVASCULAR FITNESS
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
Physical Fitness Test:
3 minutes Step Test- to measure
cardiovascular endurance.
MASCULAR STRENGTH
-refers to the maximum amount of
force a muscle can exert against an
opposing face.
Physical Fitness Test:
Planking-to measure strength/stability of
the core muscles.
MASCULAR ENDURANCE
-refers to the ability of the muscles
to do repeated work over an
extended period of time without
fatigue.

EXERCISE PROGRAM DESIGN

Fitness standards are higher than health
standards. People can get fit by becoming more active.
However you need to practice caution because doing
MORE is not exactly doing it RIGHT. There are safe
and effective principles of exercise training that can
help you improve and sustain your improvements while
avoiding injuries.

PRINCIPLE OF OVERLOAD
States that the body must work harder than
what is used to on order for it to adapt. It implies
that exercise is a controlled form of stress that will
stimulate the body to become stronger.

It wouldn’t be a good idea to start Day 1 at 100

lbs(45 kgs) for 10 reps and expect to continuously lift
more and more weight for the same amount of
repetitions.
Instead, you might start at 85 lbs(38 kgs) for
multiple sets of 8 reps at first. Over the next several
weeks you should add weight and/or reps gradually,
ultimately surpassing your 100 lbs benchmark.
PRINCIPLE OF PROGRESSION
- that the body should have a
gradual
increase
in
states
experience workload. The body will
get injured if it experiences a
workload that is too hard and too
soon.

PRINCIPLE OF SPECIFICITY
You must do specific exercise to improve specific components in physical fitness on specific parts
PRINCIPLE OF INDIVIDUALITY/INDIVIDUALIZATION
States that no two persons are the same
and their rate of adaptation to the same
workload differs. The principle emphasizes the
need to create an exercise program that is
individual-specific.

PRINCIPLE OF REVERSIBILITY
It is another way of stating the principle of
disuse. If your energy systems are not utilized,
they deteriorate to a level
level of activity. It
that matches your
indicates that disuse or
inactivity results in loss of benefits achieved in
overloading.

STEPS IN DESIGNING AN EFFECTIVE

EXERCISE PROGRAM
1. Write short-term and long-term performance
goals.
A short-term goal is something that can be
achieved in 6 to 8 weeks while a long-term goal is
something that can be achieved in 6 months or more. A
long-term goal is usually made of several short-term
goals that build on each other.

2. Set realistic goals.

It is important that goals are
attainable in the given period. Review your
current fitness level and decide on modest
gains.

3. Write specific goals.

Write a goal for each
component instead of
fitness
writing a general one (e.g., climb
four flights of stairs without getting
tired instead of improve fitness
level). A specific goal helps you
focus on what has to be done.

4.Write a Fitness Contract

A fitness contract is a
concrete commitment. It is a visual
reminder of the goals you have
identified and it strengthens your
resolve to keep your exercise
program. It makes you accountable
for the consequence of your actions.

HOW DO YOU GET STARTED

WITH PHYSICAL FITNESS?
Make it a goal to lead
sustain
an active lifestyle that
you must
throughout your life.

FITTPRINCIPLE
An acronym for Frequency,
Intensity, Time and Type. These are
the key factors in designing an
exercise program that will address
the current fitness level, provide
means to overload the body, and
trigger positive adaptations.

1. The Frequency of an exercise program depends on

the current fitness level and the type of activity
performed.
2. The Intensity of an exercise, refers to the difficulty
level of the workout.
3. The Time or duration of an exercise session
is influenced by the intensity and the type of
activity performed.
4. The Type of activity is influenced by the
fitness goal and the current fitness level.
SAFETY AND SMART
TRAINING
Before you begin an exercise program, ask your
physician to give you a check-up. Your doctor can
advise you to avoid or participate in activities based on
your current health and history.
Be sure to stay within your limits. If you are injured
while exercising, remember to P-R-I-C-E your recovery.
P-R-I-C-E it is the procedures for early injury treatment:
protect, rest, ice, compression, and elevation.
PROTECT—Protect the injured area from
further injury. You can wrap it lightly in an
elastic bandage or wear a padded brace.
Do not tightly or heavily tape up an injury,
as good circulation is important to healing.

Rest
-rest
the
injured
area.
Use a sling, cane, brace, or crutch as
necessary to
take your weight and
decrease activity off the affected body part.
Keep the joint or muscle as inactive as
possible.
ICE—Apply ice to the injured area for five to
15 minutes. Wrap several handfuls of crushed
ice in a towel and hold it on and around the
injured area. Many people instinctively try to
soak an injury in warm water, and while this
increases blood flow to the injury, it does not
ease the inflammation and swelling.
COMPRESSION—Wrap an elastic bandage
around the ice to compress the injured area
lightly—but not enough to cut off circulation to
the injured area. After the cold compress, wrap
the affected area lightly in an elastic bandage
or use a flexible brace. Don’t wrap any injury
too tightly, as this will cut off good circulation to
the injury.
ELEVATION—Raisethe affected
area slightly to reduce
swelling and inflammation.
PROGRESSION—As you have seen, increasing
intensity and/or duration by 10 percent at regular
intervals is a good idea.
WARM-UP—Always take a few minutes to warm up
your muscles to reduce your chances of injury.
Your warm-up should include some running in
place or slow jogging, stretching, and calisthenics.
It should last five to seven minutes and should
occur just before the CR or muscular endurance
and strength part of the workout.
STRETCHING—Critical
to improving your
flexibility,
stretching increases your overall fitness and reduces the
chance of muscle injury. After exercising, you should cool
down by walking and stretching until your heartbeat reaches
100 bpm and heavy sweating stops.
MECHANICS—Concentrate on your form when exercising.
Maintain intensity levels, but don’t let your form suffer. You
will not improve by doing exercises or
incorrectly—you only increase your chances of injury.
repetitions
HEALTHY DIET—You’ve heard that
“You are what you eat.” Food is your
source of strength and energy. What
you eat will dramatically affect your
ability to maintain and improve your
overall fitness.

MOTIVATION AND STRESS MANAGEMENT IN

PHYSICAL FITNESS
Most of us strive to be good members of our family, school, community
and the larger society we belong to.
FITNESS PITFALLS
1. Lack of correct motivation to begin;
2. High expectation of complete and immediate results;
3. Loss of motivation along the way;
4. Unrealistic plan or program of exercise; and
5. Burnout, injury or illness.
Following are pointers to help motivate you in
pursuing physical fitness:
EMPOWER YOURSELF
SETREALISTICGOALS
FIND SOMETHING YOU LIKE AND ENJOY
STARTSLOWAND GAIN MOMENTUM
FIND A BUDDY
BE INSPIRED BYSOMEONE
TRACKYOUR PROGRESS
STRESS
is the body’s response to the various mental, emotional, and physical demands made on it. If left
unchecked, stress can damage your concept of yourself, your outlook in life, and your behavior.
Even though you are young, you are not spared from stress. You experienced stress in school,
particularly now
that your are in senior high school and will soon enter college. You will face competition for academic
performance and recognition.
Other causes of stress among youth are as follows:
Adjustment to new level of independence
Peer pressure
Expectation from elders
Extended commuting time, traffic
Living away from family
New, unfamiliar environment
Financial problems
Family problems
Norms and standards of society
Romantic relationship
In addition, here are some of the common causes of stress in
the general population.
Any change that upsets the accustomed pattern of life
Advances in science and technology
Long hours of work, heavy workload, unconducive work
conditions
Wide range of choices and demands
Overcrowding, different kinds of pollution, environmental
issues
Separation from loved ones for economic reasons
Social, political, and economic landscape
Weather

EFFECTS OF STRESS
The manifestation of stress vary from one individual to another and so do the reactions of the
body to stress. These reactions are automatic and subconscious. They made range from
sudden lack of appetite or overeating to insomnia or oversleeping; unusual sadness or
happiness, anxiety or irritability; developing migraine headache, heartburn, indigestion,
frequent urination, and diarrhea or constipation. Recognizing them will help you cope with
stress easily.
The body responds to stress on three levels:
1. ALARM- the body’s initial reaction to any potentially harmful demands is to prepare for
action. It gets ready to either face danger (fight) or run away (flight). On this level the body
usually releases adrenaline which enables you to do things that you do not usually do.
2. RESISTANCE- the body adapt to stressors. While the body remains alert to them, its
defenses may have become weaker on this level.
3. EXHAUSTION- when the body is subjected to stress over a long period, blood pressure is
permanently raised, continuing muscular tension leads to aches and pains, and the body’s
resistance to disease remains suppressed.
Long-term or chronic stress can lead to the development of the following
disorders:
1. DEPRESSION. Clinical depression is marked by chemical imbalances that can
be triggered by stressful life events.
2. GENERAL ANXIETY DISORDER. Anxiety disorder is characterized by visible
physical symptoms, such as muscle tension and shaking.
3. SLEEP DISORDER. Some common stress-related sleep disorders include
INSOMNIA (inability to sleep), APNEA (temporary cessation of breathing
while sleeping) and NARCOLEPSY (excessive sleepiness during the day).
4. SUBSTANCE ABUSE. Some youth turn to alcohol or illegal drugs to escape
their problems. If not addressed immediately, drinking and use of drugs can
lead to substance abuse for which these youth must be rehabilitated.
5. CHRONIC MUSCLE PAIN. Some chronic aches and pains in the head, neck,
back, and stomach are symptoms of stress and not necessarily the results of
pulled muscles or physical injury.
COPING WITH STRESS
Here are some suggestions on how to cope with stress.
1. Be honest with yourself about all the things that are going on in your life.
2. When your are feeling hassled and little things readily upset you, take a deep breath, count
to ten, and then put everything in perspective.
3. Manage your time.
4. Develop healthy lifestyle habits that will enhance your resistance to stress.
5. Keep a diary of things that seem to cause your stress, so that over a period of time you can
identify patterns or situations that cause problems and prevent them.
6. Be positive and optimistic.
7. Laugh at yourself and try to maintain a sense of humor no matter what the situation.
8. Accept the fact that you cannot control everything in your life and realize that your way is
not always going to be the best way.
9. Focus on the pleasant aspects of your life and ways to improve your situation.
10. Do not procrastinate.

Here are some techniques to help you relieve stress.

MUSCLE-TO-MIND TECHNIQUES- control the level of stimulation to the brain
from the muscle.
1. PROGRESSIVE RELAXATION
involves alternately tensing and relaxing the muscles, moving
through the body in a systematic fashion to tense and relax all major muscle
group.
2. MASSAGE
induces relaxation. Touch is a form of nonverbal
communication that conveys reassurance and calms down anxiety.
3. BIOFEEDBACK THERAPY
trains patients to become aware of and control some
physiological processes such as heart rate, blood pressure, and muscle tension
to achieve relaxation.
MIND-TO-MUSCLE TECHNIQUE- control the level of stimulation along the nerve
pathways coming from the brain to the muscles.
1. YOGA
uses several positions for the body through which the practitioner
may progress, beginning with the simplest and moving to the more complex.
2. MEDITATION
uses mind-focusing exercises to control or concentrate one’s
attention.
3. IMAGERY
can be used as a means of relaxation to cope with stressful
situations.
4. AUTOGENIC TRAINING (Hypnosis)
involves a series of specific exercises and autohypnosis that are
designed to achieve a deep mental and physical state of relaxation.

Types of Fitness Exercises

There are three types of exercises that can help maintain or improve one’s physical
fitness:
a. Aerobic Exercises
b. Anaerobic Exercises
c. Flexibility Exercises
AEROBIC EXCERCISES is a
system of physical condition involving
exercises that are strenuously performed so
as to cause marked temporary increase in
respiratory and heart rate. Aerobic exercise
refer to how your body uses oxygen to
sufficiently meet energy demands during
exercise.
Aerobic exercise improves your
cardiorespiratory endurance. It strengthens
your heart and lungs and trains your
cardiovascular system to manage and deliver
oxygen more quickly and efficiently
throughout your body
Benefits of Aerobic Exercises
Regular exercises can bring about positive health benefits. In addition to
strengthening of the cardiovascular system, the following benefits can also be
achieved:
1.Improve circulation and help the body use oxygen better.
2.Increase the number of red blood cells in the body.
3.Increase energy, stamina, and mental health.
4. Develop endurance, which means that one can work out
longer without experiencing fatigue.
5. Help reduce the risk of developing heart diseases and other ailments.
6. Helps reduce body fat for weight loss.
7. Help reduce stress, tension, anxiety, and depression.
Types of Aerobic Activities
There are two types of aerobic activities: (1) the moderate-intensity aerobics,
and (2) the vigorous-intensity aerobics. Find out which aerobic activity will suit
your personality and interest.
1. Moderate-intensity Aerobics
Even simple house chores may be considered as moderate-
intensity aerobics. Examples are sweeping, moving a furniture, pushing
a vacuum cleaner or a lawn mower.
Other activities of this type also include active recreation or
outdoor activities like brick walking, biking, running, jogging,
skateboarding, skating, and even hiking and mountain climbing.
2. Vigorous- Intensity Aerobics
Your heart will beat much faster, and breathing will be much
harder than normal when you participate in this type of activities.
Examples of vigorous- intensity aerobics activities are (a) Active
Games that involve running and chasing, such as flag football,
distance running, and jumping rope; (b) sports such as soccer,
basketball, and tennis; (c) vigorous dancing, and (d) martial arts
such as arnis, taekwondo, and karate-do.
ANAEROBIC EXERCISE are
exercises that are done quickly for
short periods of time. It usually
involves pushing against a source of
resistance to increase strength. Doing
this kind of exercise can improve your
muscular strength and muscular
endurance.
Example of activities that
use strength is short bursts are push-
up, pull-ups, weight lifting, and
sprinting. Even simple exertions,
like carrying heavy boxes or bags of
groceries are forms or anaerobic
activities that can build your
muscular strength.
Benefits of Anaerobic Exercises
Anaerobic exercise, when properly performed, can provide the following
functions:
1.Increase bone and muscle strength
2.Improve endurance and joint functions
3. Reduce the risks of injuries due to weak muscles
4.Improve cardiac functions
5. Enhance “good” HDL-cholesterol
6. Help maintain lean body mass which is important for persons
wishing to lose weight
7. Minimize the risk of osteoporosis
Develop coordination and balance
FLEXIBILITY EXERCISE involve
stretching activities that improve the
range of your muscles and joints. It
makes your muscles more flexible.
These exercise enable you to reach,
bend, and turn better.
Stretching exercises include toe
touching, side stretching, and sit and
reach. Other physical activities which
are great in developing your flexibility
are yoga, martial arts, rhythmic
activities, and gymnastics.
Warm-Up and Cool-Down Exercise
There are important things to consider whenever you participate in any physical
activity.
A. Warm-up Exercises
One factor that must be emphasized is the need for a warm-up before
participating in any activity. A warm-up is any activity that prepares your
muscles, joints, and your entire body system for strenuous activity. Warm-up
exercises help to prepare your body mentally and physically in different
activities.
B. Cool-Down Exercises
In order to prevent injuries during physical activity, it is important to start
and finish properly. You also need to be cool-down activities after you exercise.
A cool-down is a period of three to five minutes of activities with lesser
intensity. A cool-down helps your body return to normal state resting rate.
You’re Body Conditions during Moderate to Vigorous Physical Activities
Your body may experience different feelings or conditions while you are
engaging in moderate to vigorous activities. Take note of their body conditions.
Dehydration
This refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
During participation in physical activities, the body regulates its
temperature depending on the intensity of the activity. During moderate to
vigorous physical activities, the body perspires or sweats and you get thirsty.
Sweating- on a normal day, the body loses about 2.5 liters of water from
the lungs and skin, from urine and feces, and from perspiration. The body must
replace this through proper hydration. To offset fluid losses, it is suggested that
150 to 250ml of fluid should be taken every 15 minutes.
Thirst- is a sensation of dryness in the mouth and throat
associated with a desire for liquids. Maintaining water balance is an
important consideration during exercise. Physical activity results in
increased heat production, and evaporation of sweat from the skin
allows the body to dissipate this heat and maintain a normal body
temperature. The amount of fluid lost as sweat varies according to
factors such as the intensity and duration of activity and the air
temperature or humidity.
Hyperthermia
This is an alarming rise in body temperature, which is an effect of exercising in a very humid
environment. It sets the stage for heat stress and even heat stroke, the potentially fatal collapse of
the temperature-regulating mechanism.
In hot environments, the body is able to maintain temporary thermal balance during exercise
through circulatory adjustments and evaporation of sweat. However, the body responds
differently in a hot, dry environment. The body actually gains heat when the air temperature
exceeds the temperature of the skin. Under these conditions, the evaporation of sweat allows
themaintenance of thermal equilibrium. When humidity is also high and evaporation cannot take
place, the body temperature continues to rise, and performance is severely impaired.
Is it safe to exercise in hot weather?
Prolonged, vigorous exercise can be dangerous in hot and humid weather.
Heat from exercise is released in the form of sweat, which cools the skin and
the blood circulating near the body surface as it evaporates. The hotter the
weather, the more water the body loses through sweat; the more humid the
weather, the less efficient the sweating mechanism is at lowering body
temperature.
If you lose too much water or if your body temperature rises too high, you
may suffer from heat disorder such as heat exhaustion or heat stroke. Use
caution when exercising if the temperature is above 80 F or if the humidity

is above 60%. To exercise safely, watch for the signals of heat disorder,
regardless of the weather.

Tips when Exercising in the Heat/Hot Weather

Slow down exercise and add rest breaks to maintain prescribed target heart rate.
As you become acclimatized, you can gradually increase intensity and duration.
Drink 2 cups of fluids 2 hours before you begin exercising and drink 4-8 ounces of
fluid every 10-15 minutes during exercise (more frequently during high intensity
activities).
Wear clothing that “breathes,” allowing air to circulate and cool the body. Wearing
white or light colors will help by reflecting rather than absorbing heat. A hat can
keep direct sun off your face. Do not wear rubber, plastic, or nonporous clothing.
Rest frequently in the shade.
Slow down or stop if you begin to feel uncomfortable. Watch for the signs of heat
disorders. If they occur, act appropriately.
Hypothermia
Excessively low body temperature, characterized by uncontrollable
shivering, loss of coordination, and mental confusion
This occurs when the body begins to lose heat faster than it can be
produced. Prolonged exertion leads to progressive muscular fatigue. As exposure
continues and additional body heat is lost, the cold reaches the brain. One loses
judgment and the ability to reason. Speech becomes slow and slurred and control
of the hands is lost.
Constricting blood vessels (vasoconstriction) increases the stimulating
capacity of the skin, but it also results in a marked reduction in the temperature of
the extremities. Protective vasoconstriction often leads to discomfort in the
fingers and toes. Blood is rerouted to the deeper, more vital body organs.
To relieve pain, it is necessary to warm the affected area or raise the core
temperature. While shivering may cause some increase in temperature, gross
muscular activity is far more effective in restoring heat to the troubled area.
Shivering is the defense mechanism of the body against cold.
Core temperature is the temperature of the deep organs. The temperature
of the body is normally at 37 degrees Celsius or 98.6 degrees Fahrenheit. It
adjusts to enzyme activity within the muscles. Changes in core temperature can
be reflected in the skin.
Overexertion or Overtraining
This refers to the detrimental cause of excessive training.
Some individuals engage in too much physical activity. Some
exercisers and athletes often push themselves too hard in their pursuit
of high-level performance. Thus, they are susceptible to a variety of
hyperkinetic conditions known as overload syndrome. This condition is
characterized by fatigue, irritability, and sleep problems, as well as
increased risks for injuries.
In an over-trained status, performance is known to decline sharply and this
can cause individuals to train even harder. This dip in performance may be
mistaken for dip in physical effort so the exerciser or athlete increases the effort
to pull up the performance.
A useful physical indicator of overtraining is a slightly elevated morning
heart rate (4 or 5 beats more than normal values). Essentially, an elevated
morning heart rate reveals that the body has to work too hard to recover from
the exercise and is not in its normal resting mode.
When doing resistance training, an individual is likely overtraining and may
not reap the full benefits of the program if the body is not allowed to recover
completely in 2 or 3 days after maximal effort. Decrease in total number of sets
or exercises, or both, is recommended.
You also need to pace your workout properly to avoid staleness. Staleness,
or getting bored or uninterested, is usually a consequence of overtraining.
When you engage in aerobic, muscle-, and bone-strengthening activities, you
are likely to make use of different equipment and facilities. These resources help
in your enjoyment and participation so you have to care for them. As a courtesy to
other individuals who also make use of these equipment and facilities, you always
need to observe the proper manners or etiquette inside a gym.
Depending on the venue or facility, there is a specific decorum expected from
those who use them. The following are the different venues with its commonly
expected etiquette.
Proper Use of Equipment and Facilities
Playing court or field
A playing court or field may be found indoors or outdoors, depending on the
sport. Venues and facilities are usually ready-to-use where minimal setup is
needed since these are specifically catered to a certain sport (e.g. basketball,
football). However, some venues need to set up some equipment first, like
volleyball, tennis, badminton, table tennis, taekwondo, judo, etc.
Depending on the venue arrangements (i.e., rented or otherwise), those who
utilize and set up equipment are expected to properly fix, return, or store the
equipment after use. It is common manners to keep the venue clean and as orderly
as possible after use. Here are some examples:


Wipe off wet spots caused by drinks and sweat
Throw away used supplies and equipment like empty water bottles,
athletic tapes, shuttlecock feathers in badminton, etc.
Dance areas or studios
These are either open or enclosed spaces
with full- sized mirrors on one or more sides.
They usually cater to different types of dancers,
which is why most have wooden or metal
railings called Barres. Speakers and music
players are usually available for use and are set
up in strategic locations (i.e., at the corners or
center).
Like in playing courts and fields,
depending on the venue arrangements, users
of dance area or studios are expected to keep
music players after use, turn off lights and
ventilation when not in use, and maintain the
venue orderly for the next users. Below are
other expectations when using dance areas or
studios:
 Keep footwear and other belongings on the sides or designated
spots (i.e. lockers, benches, tables)
 Wipe off wet spots caused by drinks and sweat on the floor.
 If it is an open area, keep music at accepted volume so as not to
disturb other users.
 Know the studio schedule every time so that you will not be
rushed to move out for the next users.
Gym or weights area
These are usually indoor facilities
with different types of equipment
such as machine weights, free
weights, balls, exercise machines (e.g.
treadmill, stationary
Bike, rower, stair climber), mats, etc.
They are strategically positioned to allow
maneuverability and easy access for all
those who work out.
The different equipment are also accessible to all because the gym or weights area is
accessible to everyone who works out. Hence, it is expected that you observe proper
behavior during and after working out. Here are some of them:
 Avoid monopolizing use of the equipment. Share it with others by taking
turns using them.
 Return equipment to its proper place.
 Do not slam or drop weights.

Wipe off wet spots caused by drinks and sweat
Throw away used supplies and equipment like empty water bottles,
athletic tapes, shuttlecock feathers in badminton, etc.
Dance areas or studios
These are either open or enclosed spaces
with full- sized mirrors on one or more sides.
They usually cater to different types of dancers,
which is why most have wooden or metal
railings called Barres. Speakers and music
players are usually available for use and are set
up in strategic locations (i.e., at the corners or
center).
Like in playing courts and fields,
depending on the venue arrangements, users
of dance area or studios are expected to keep
music players after use, turn off lights and
ventilation when not in use, and maintain the
venue orderly for the next users. Below are
other expectations when using dance areas or
studios:
 Keep footwear and other belongings on the sides or designated
spots (i.e. lockers, benches, tables)
 Wipe off wet spots caused by drinks and sweat on the floor.
 If it is an open area, keep music at accepted volume so as not to
disturb other users.
 Know the studio schedule every time so that you will not be
rushed to move out for the next users.
Gym or weights area
These are usually indoor facilities
with different types of equipment
such as machine weights, free
weights, balls, exercise machines (e.g.
treadmill, stationary
Bike, rower, stair climber), mats, etc.
They are strategically positioned to allow
maneuverability and easy access for all
those who work out.
The different equipment are also accessible to all because the gym or weights area is
accessible to everyone who works out. Hence, it is expected that you observe proper
behavior during and after working out. Here are some of them:
 Avoid monopolizing use of the equipment. Share it with others by taking
turns using them.
 Return equipment to its proper place.
 Do not slam or drop weights.
 Wipe off drinks and sweat off equipment and floor.
 Lower volume of music or wear earphones.
 Minimize grunting, refrain from yelling and using profanity.
 Wear appropriate clothes including footwear. Do not take them off to look at
your body in the mirror.
Some gyms or weights areas have some reminders posted
on strategic locations so that users will always be reminded.
Read
them and make sure to follow
them to have a worry-free time
working out.

Warm up is perhaps the most

important part of any workout for
the following reason:
1. It perhaps the muscles and lubricates the joints for easier mobility.
2. It accelerates the heart rate to get the body ready for movements that
require high heart rate.
3. It increases body temperature so that the muscles, tendons and
ligaments will be warmer and more pliable when contracting during
workout.
4. It boost blood flow to the heart to help lessen potential difficulty for
exercise induced cardiac problems.
5. It improves blood flow to the muscles to help supply oxygen and
glucose required for energy production more efficiently.
6. It prepares the cardiovascular system to meet the demands of workout.

Jumping Jack
• Stand with your feet together and your hands at your
sides.
• Raise your arms simultaneously above your head and
jump up just enough to spread out your feet wide.
• Without pausing, quickly repeat steps a and b.
Hand Crossover
• Raise your left arm, with your palm facing behind you and your
thumb pointing up.
• Hold your right arm low, with your palm facing behind you and your
thumb pointing down.
• Hold this position, so that your arms form a straight line and a 45
degree angle with the floor.
• Bring your arms across your body as if in a swapping position, only
keep the palm of each hand facing the same direction as in the
starting position.
• Alternate back and forth, gradually increasing the speed of the
crossovers, so that you are loosely and quickly swimming your arms
across you body. Do all your reps, then switch sides and repeat.

Bent Over Reach to Sky

• Keep your lower back naturally arched. Bend at your
hips and knees and lower your torso until it is almost
parallel to the floor.
• Let your arms hang straight down from your shoulders,
palms facing each other.
• Rotate your body to the right as you reach as high as
you can with your right arm.
• Pause then return and reverse the movement to your
left. That is one rep.
Shoulder Circles
• Stand tall with your feet placed shoulder-width apart.
• Without moving any other part of your body, roll your
shoulders backward in a circular motion 10 times.

Bent Over Reach to Sky

• Keep your lower back naturally arched. Bend at your
hips and knees and lower your torso until it is almost
parallel to the floor.
• Let your arms hang straight down from your shoulders,
palms facing each other.
• Rotate your body to the right as you reach as high as
you can with your right arm.
• Pause then return and reverse the movement to your
left. That is one rep.
Shoulder Circles
• Stand tall with your feet placed shoulder-width apart.
• Without moving any other part of your body, roll your
shoulders backward in a circular motion 10 times.

Inch Worm
• Stand tall with your legs straight and bend over and
touch the floor.
• Keeping your legs straight walk your hands forward.
• Take tiny steps to walk your feet back to your hands.
This is one repetition.
Lateral Slide
• Stand with your feet just beyond shoulder width.
• Push your hips back, bend your knees and lower your
body until your hips are just slightly higher than your
knees.
• Shuffle to your left by taking a step with your left foot
then with your right foot. Slide about 10 feet.
• Slide back to your right.
• Repeat for 30 seconds or as prescribed.
Walking Leg Cradle
• Stand with your feet shoulder width apart and your
arms at your sides.
• Step forward with your left leg as you lift your right
knee. Grasp your right knee with your right hand and
grasp your right ankle with your left hand.
• Stand tall while you gently pull your right leg toward
your chest.
• Release your leg, take three steps forward and repeat
by raising your left knee. Continue to alternate back and
forth.
Walking Knee Hug
• Stand with your feet shoulder width apart and your
arms at your sides.
• Step forward with your left leg, bend your knee, and
lean forward slightly at your hips.
• Lift your right knee toward your chest, grasping it with
both hands just below your kneecap. Then pull it as
close to the middle of your chest as you can while you
stand up tall.
• Release your leg, take three steps forward and repeat
by raising your left knee. Continue to alternate back and
forth.
Walking Heel Behind
• Stand tall with your arms at your sides.
• Step forward with your left leg. Then lift your right ankle
toward your behind, grasping it with your right hand.
• Pull your ankle as close to your behind as you can.
• Release your ankle, take three steps forward, and
repeat by raising your left ankle.
Walking High Kicks
• Stand tall with your arms at your sides.
• Keeping your knee straight, kick your left leg up,
reaching it with your right arm as you simultaneously
take a step forward.
• As soon as your left foot touches the floor, repeat the movement with your right leg and left arm.
Alternate
back and forth
Ankle Circles
• Stand tall on one foot and raise your left thigh until it is
parallel to the floor. Clasp your hand under your left
knee to support your leg.
• Without moving your lower leg, rotate your ankle
clockwise. Each circle is one repetition.
• Complete all your reps and then do the same number in
a counterclockwise direction. Repeat with your right leg.
• Remember that intensity and time may vary according
to the physical condition of the participants. You are
considered warmed up if you feel that your temperature
increases, sweat builds up, and you start to move
smoothly.