Unit V- THE EXERCISE

PROGRAM
Course Topics
Introduction
General Objectives
Specific Objectives
Definition
Types of Exercise
Phase of the Fitness Exercise Program
o Warm-up Exercises
o Benefits of Warming up before a Work-out
o Exercise Proper/Workout
o Cool Down Exercise
Various Functions of Exercise
Principles of Training
The F. I. T. T. Formula
Physiological and Psychological Benefits of Exercises
The Advantages of Exercises for Fitness
Basic Positions where most Exercise Begin
The Exercises

Topic The Exercise

Program

Introduction
Exercise is generally regarded as beneficial to one’s health and well-being. These are physical activities that make
the body fit for the demand on it. They are set of body movements to promote general fitness and are used to correct minor
postural defects.
Exercise are integral part of condintioning the body. Proper exercise helps to reduce tension and to maintain fitness
gains. Likewise, regular exercise is one of the best things that individual can do to improving one’s health condition. It has
many benefits, including improving overall helath and fitness, and reducing the risk for many chronic diseases.
Everyone should fo the some exercise regularly to help maintain good health. Most exercise increase respiration
and circulation of the blood. By increasing the needed (for delete) oxygen, exercise makes the individual to breathe
moredeeply and by contracting the muscle, it helps push the blood to the heart and be circulated to the whole body to
perform its functions well. In this unit, a through discussion about exercise as a whole will point out its function, benefits and
advantages including its phases.
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 General Objectives:
At the end of the unit, the students are expected to:
 Discuss the relationship of exercise to physical fitness;
 Diferenciate the phases of the fitness exercise program; and execute the different body conditioning set of exercise
suggested for fitness development.
Specific Objectives:
 Enumerate the fitness exercise program;
 Discuss the physiological and psychological benefits exercise;
 Analyze the advantages of exercise for fitness; and
 Demonstarte some of the exercise mentioned.

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 muscle and the
cardiovascular system, hone athletic skills, weight loss or maintenance, improve health and also for enjoyment. Many
individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance well-being.
Physical exercise are generally grouped into three types, depending on the overall effect they have on the human body.
1. Aerobic exercise is any physical activity that uses large muscle group and causes the body to use more oxygen
than it would while resting. The goal of aerobic exercise is to 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.
2. Anaerobic exercise, which includes strength and resistance training, can firm, streghthen, and increase muscle
mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-up,
pull-ups lunges, squats, and bench press. Anaerobic exercise also include weight training, fucntional training,
eccentric training, interval training, and sprinting; high-intensity interval training increase short-term muscle strength.
3. Flexibility exercise strecth and lengthen muscles. Activities such as streching help to improve joint flexibility and
keep muscles limber. The goal is to improve the range of motion whicn can reduce the chance of injury.
Physical exercise can also include training that focuses on accuracy, agility, power, and speed.
Types of exercise can also be classified as dynamic or static. Dynamic exercise such as steady running, tend to
produce a lowering of diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise
(such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during the performance of the
exersice.

Phases of the Fitness Exercise Program

1. Warm up exercise. Sometimes called limbering warm up, it is initial phase of any exercise program. It serves to
elevate the body temperature to prapare the muscles are for any major activity. By warming up, the muscles are
provided with the sufficienr amount of blood anmd oxygen supply so that it will contract more effeciently. Athletes
who directly engage in vidorous activity without warming up run the risk of experiencing muscle cramps and spasm.

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 to prevent this, it s recommended that an individual must first go through the fist stage-the warm up- so that the muscle
can slowly adpt to the demands of the actvity. Warming up the muscle will only take 5 to minutes. In most cases, a good
indicator that an indiviual isa already warmed up is the onset of sweating. Few example of warm up activities are slow-
paced walking, jogging, and stationary bicycling.
Benefits of warming up befor a workout
a. Increased flexibility. Being more flexible can help easier to move and exercise correctly.
b. Lower risk of injury. Warming up the muscle can help the body relax whicn, in turn, can lead to less injury.
c. Increased blood flow and oxygen. Having more blood flow helps the muscle get the nourishment needed before
launching into mofw intense work.
d. Improved performance. Studies show that warmed up muscles can help your work our more effectively.
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 training objective. Calisthenic exercises 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 exercise.

The following are suggested exercises that develop the majot muscle of the body.

CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED

a. Abdominal Curl Rectus abdomenus

b. Push up Tricepsand Pectorals
c. Heel rise Gastrocnemius, soleous
d. Abdominal Internal and external oblique muscles
e. Chin up Biceps, Latissimus dorsi, and teres major
f. Chest up maximus Latissimus dorsi, gluteal hamstring
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 aroundthe body to prevent the individual from experiencing some form of dizziness.
Cooling down creats a pressure againts the veins of the circulatory system to permit the blood flow in one direction going to the
heart. Without cooling down, there is a posibility that the blood will pool around the lower extremities, depriving the brain of blood and
oxygen. Thus, those who suddenly stop from vigorous activity experience dizziness or even pass out.
The main aim of the cool down is to promote recovery and return the body to a pre-exercise, or pre-workout level. The cool down
keeps blood circulating, which in turn, helps to prevent blood and also removes waste products form the muscles. This circulating blood
also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

Various Functions of Exercises

1. Release pent-up emotions
2. Building strength
3. For streching
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 4. Coordination
5. Increase flexibility
6. Relaxtion
7. Make one proficient at a skill
8. Reduce wieght r
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 benefits associated with the training stimulus can only be achieved when it
duplicates the movements and enegry system 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
achieve when specific exercise is able to accomplish (Tuliao, 2014).
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
adptation is no longer observed. Training that incorporates this pinciples challenges the body to meet add adapt
greater than normal physiological stress. Thus, FITT is also important to apply in this principle.
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.
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.
5. Tedium. This principle applies the importance of training variation in exercise or training plan. To avoid boredom on
the athlete, then coach should properly design a training program that offers variety of exercise; 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 provides window of oppurtunities and
allows the body to achieve better recovery and avoid plateau in performance.
6. Individualization. No two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyle, nutritional preferences, and respond to exercise and its physical and social environments in their
own unique way. It is essential that the exercise programs caters to these individual needs and preferences.
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 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 benefits.

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 Phsysiological and Psychological Benefits of Exercises

Phsysiological 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
7. Reduce possibility of blood clothing
8. Better sleep
Psychological Benefits of Exercises
1. Elevated mood (exercise acts as an anti-depresant)
2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body images, self-confidence and self esteem
7. More adequate in copying behavior.
The Advanatages of Exercise 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 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.

Basic Positions Where Most Exercisesn Begin

A. Standing Positions

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 2. Feet together or feet Parallel 1. Stride Position
The feet are about one (1) inch apar, The feet are apart about 12 inches wide. The stride
toes pointing forward. Arms at the may be wider than 12 inches. The weight of the
sides. body both feet and the trunks is at the center. Arms
at side.

4. Lunge Position - Bend one 3. Half-Knee Bend - Feet

knee, the other leg straight. together, bend kness to
Weight on both feet, hands on about 45 angle; feet flat on
hips. the floor, body erect. Hands
on hips.

5. Full Knees Bend or Squat

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Position- The knees are fully bent;
sit on the heels of the feet. The 6
weight of the body on the balls
 B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended
forward toes pointed, trunk
erect and hands on hips.

2. Hook Sitting Position - Sit

on buttocks; bend knees
close to the body. Trunk erects and
Hands on shin of the legs.

3. Long Sitting Rest Position -

Legs and toes are extended
forward; hands at the rear on the
floor. Elbow and body straight.

4. Tuck Sitting Position - Sit on

buttocks; bend knees
close to the body; round back so
that the forehead and knees are
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 5. Stride Sitting Position - Sit on
buttocks; spread legs
a part trunk erect. Hands on
thighs.

6. Side Sitting position - Sit on

buttocks; bend right
in front; other leg or left leg
knees.

7. Hurdle Sitting Position - Sitting

on buttocks; bend
right leg at the back about 90º
angle; the other leg extended
diagonally forward.

8. Heels Sit - From kneeling

position, is
on the heels of the feet, toes
pointed. Hands on hips.
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 9. Cross Sitting

10. Frog Sitting or Tailor Sitting

C. Kneeling Position

1. Kneeling Position-
Kneel on both knees;
knees close together; body
erect; hands on hips.

2. Stride Kneeling Position

Kneel on both knees
with knees apart.
Extend

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 3. Half-Kneeling Position - Right
or Left
Kneel right or left in
half- kneeling position in
front. Hands on hips.

D. Lying Position

1. Back or Supine Lying

Position – Lying on the
back, the body is well
extended, arms overhead,
toes pointed.

2. Front or Prone Lying Position -

Body is well extended, and
in front of the body in contact
with the floor. Toes pointed
and arms are raised forward.

3. Side Lying Position - With the body

well extended,
the side of the body is in contact
with the floor; one hand on the
floor, overhead and the other
hand bent close to chest. Palms
on the floor. Toes pointed.

4. Hook Lying Position- In a back

lying position,
bend knees, with the feet close
to buttocks, feet flat on the
floor. Arms overhead.

5. Tuck Lying Position - Lying on

the back, pull the knee close to the
forehead; hold shin or legs.
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 E. Arms Support Position

1. Supine or Back Support - From

a long lying position,
lift the body with straight arms
support. Body, legs and toes
well extended and one straight
line.

2. Prone or Front Arm Support -

From a front lying position,
lift the body to front arms
support. Body legs and toes
well extended and in one
straight line.
3. Side Arm Support
The body is supported with
the right or left arm; the body is
well extended.

F. Four-Base Positions

1. Dog Stand Position- From a kneeling

position, place the hands
elbows
on the floor,
straight, toes pointed; the
knees and hands are the
base of support.

2. Bridge Stand Positions -

From a hook sitting lift
the trunk; legs and arms in
right angle with the trunk.

G. Hands Positions

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 1. Hands on Waist 2. Hands on Chest - Palms
Place hands on facing down,
waist, fingers pointing, thumbs touching
front thumbs pointing the
backward. chest, elbows in line with
the shoulders.

3. Hands on Shoulders 4. Hands on Neck

Bend arms from the Bend arms from elbows,
elbow, finger tips place hands behind the neck,
touching the shoulders, finger tips meeting each other,
elbow in line with the elbows in line with the
shoulders, rib cage lifted. shoulder.

5. Hands on Hips
Place hands on hips,
thumbs pointing back
and fingers pointing
front.

H. Arms Positions

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 1. Arms Forward – Raise
arms forward with palms
facing each other. Hands in
line with the shoulders,
elbows slightly extended.

2. Arms Sideward – Raise

arms sideward, palms facing
down, finger tips in line with
the shoulder.

3. Arms Upward – Raise

arms upward, palms facing
each other, and elbow
touching the ears, the whole
arm in line with the body.

4. Arms Oblique Positions

Forward Downward Backward Downward Sideward Downward Upward Downward

5. Arms in T- Positions

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 The Exercise
The following are examples
of compiled general static
stretching exercises that
could form part of the cool
down program at the end of
a training session when
stretches are held for 10
seconds or to improve the
mobility and range of
movement when stretches
are held for 30 seconds. In all

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 exercises, breathe easily
whilst performing them.

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 Chest Stretch
1. Stand tall, feet slightly wider than
shoulder-width apart, knees
slightly bent.
2. Hold your arms out to the side
parallel with the ground and the
palms of the hand facing
forward.
3. Stretch the arms back as far as
possible.
4. You should feel the stretch
across your chest.

Biceps Stretch
1. Stand tall, feet slightly wider than
shoulder-width apart, knees
slightly bent.
2. Hold your arms out to the side
parallel with the ground and the
palms of the hand facing
forward.
3. Rotate the hands so the palms
face to the ear.
4. Stretch the arms back as far as
possible.
5. You should feel the stretch
between your shoulder blades.

Upper Back Stretch

1. Stand tall, feet slightly wider than Shoulder Stretch
shoulder-width apart, knees
slightly bent. 1. Stand tall, feet slightly wider than
2. Interlock your fingers and push shoulder-width apart, knees
your hands as far away from slightly bent.
your chest as possible, allowing 2. Place your right arm, parallel
your upper back to relax. with the ground across the front
of your chest.
3. Bend the left arm up and use the
left forearm to ease the right arm
closer to your chest.
4. You will feel the stretch in the
shoulder.
5. Repeat with the other arm.

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 Shoulder and Triceps
Stretch Abdominal and lower
1. Stand tall, feet slightly wider than back muscles
shoulder-width apart, knees
slightly bent. 1. Lie face down on the ground in a
2. Place both hands above your prone position.
head and then slide both of your 2. Lift your body off the ground so
hands down the middle of your that you are supported only by
spine. your forearms and toes. The
3. You will feel the stretch in the elbows should be almost directly
shoulder and the triceps. below your shoulders. Your
forearms and hands should be
resting on the ground, pointed
Side Bends
1. Stand tall, feet slightly wider than
shoulder-width apart, knees
slightly bent, hands resting on
the hips.
2. Bend slowly to one side, come
back to the vertical position and
then bend to the other side.
3. Do not lean forward or
backwards.

straight ahead, toes and feet

should be shoulder-width apart
and your head in line with your
spine.
3. Contract your gluteus (bum)
muscles gently. Hold for ten
seconds.

1.
Lift
your
right
arm
off
the
ground, straighten it and point it
straight ahead, holding it in the air
for 10 seconds.

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 2. Return to the starting position.

1. Repeat with the left arm.

2. Return to starting position.

1. Repeat with left leg.

1. Lift your right leg off the ground

and hold it there for ten seconds
(keep back straight).
2. Return to starting position.
2. Return to starting position.

1. Lift
your
right
arm
and
left
leg simultaneously and hold
them in position for ten seconds.
2. Return to starting position.

Harm string Stretch

1. Sit
on
the

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 ground with both legs straight 3. Bend the right leg so that the
out in front of you. right thigh is parallel with the
2. Bend the left leg and place the ground and the right lower leg is
sole of the left foot alongside the vertical.
knee of the right leg. 4. Gradually lower the body.
3. Allow the left leg to lie relaxed on 5. Keep your back straight and use
the ground. the arms to balance.
4. Bend forward keeping the back 6. You will feel the stretch along
straight. the front of the left thigh and the
5. You will feel the stretch in the hamstring of the right leg.
hamstring of the right leg. 7. Repeat by turning and facing to
6. Repeat with the other leg. the left.

Calf Stretch Adductor

1. Stand tall with one leg in front of
the other, hands flat and at
shoulder height against the wall.
2. Ease your back leg further
aways from the wall, keeping it
straight and press the heel firmly
into the floor.
3. Keep your hips facing the wall
and the rear leg and spine in a
straight line.
4. You will feel the stretch in the
calf of the rear leg.
5. Repeat with the other leg.
Stretch
1. Stand tall with your feet
approximately two shoulder
widths apart.
2. Bend the right leg and lower the
body.
3. Keep your back straight and use
the arms to balance.
4. You will feel the stretch in the left
leg adductor.
5. Repeat with the left leg.

Groin Stretch
Hip and Thigh Stretch
1. Sit with tall
1. Stand tall with your feet posture.
approximately two shoulder widths 2. Ease both of
apart. your feet up
2. Turn the feet and face to the towards your
right. body and place
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 the soles of your feet together,
allowing your knees to come up
and out to the side.
3. Resting your hands on your
lower legs or ankles and ease
both knees towards the ground.
4. You will feel the stretch along
the inside of your thighs and
groin.
Front of Trunk Stretch
1. Lie

face down on the floor, fully

outstretched.
2. Bring your hands to the sides of
your shoulders and ease your
chest off the floor, keeping your
hips firmly pressed into the
ground.
3. You will feel the stretch in the
front of the trunk.

iliotibial Band Stretch

1. Sitting tall with legs stretched out
in
front
of
you.
2.
Bend the
right

place and the right foot on the

ground to the left side of the left
knee.
3. Turn your shoulders so that you
are facing to the right.

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 4. Using your left right arm against
your right knee to help ease you
further round.
5. Use your right arm on the floor
for support.
6. You will feel the stretch along
the length of the spine and in the
muscle around the right hip.

Quadriceps Stretch
1. Lie face down on the floor,
resting your forehead on your
right hand,
2. Press your hips firmly into the
floor and bring your left foot up
towards your buttocks.
3. Take hold of the left ankle with
the hand and ease the foot
closer to your buttocks.
4. Repeat with the right leg.
5. You will feel the stretch along
the front of the thigh.

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