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Unit 2 Elements of a Good Fitness Program

The document outlines the essential elements of a good fitness program, which includes warm-up, workout session, and cool-down phases. It emphasizes the importance of each phase in preparing the body for exercise, achieving fitness goals, and aiding recovery. Key concepts such as the FITT principle, Karvonen formula for target heart rate, and different types of exercises for cardiorespiratory and muscular fitness are also discussed.

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Ron Cabuco Raz
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7 views

Unit 2 Elements of a Good Fitness Program

The document outlines the essential elements of a good fitness program, which includes warm-up, workout session, and cool-down phases. It emphasizes the importance of each phase in preparing the body for exercise, achieving fitness goals, and aiding recovery. Key concepts such as the FITT principle, Karvonen formula for target heart rate, and different types of exercises for cardiorespiratory and muscular fitness are also discussed.

Uploaded by

Ron Cabuco Raz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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UNIT II

ELEMENTS OF A GOOD FITNESS


PROGRAM:

WARM-UP
WORK-OUT SESSION
COOL-DOWN
WARM-UP
The warm-up is the activity one performs before the main part of a physical activity session.
It consists of preparatory activities and functionally based movements that are specifically designed to
prepare the body for exercise or sport.

Increase blood flow to active muscles

raise core body temperature

enhance metabolic reactions

Improve joint’s range of motion

reduce the risk of injuries


Two components of warm-up:
1. General warm-up 2. Specific warm-up
The general warm-up of 5-10 minutes of Involves less intense movements similar
low intensity cardiorespiratory exercises such as to the sport or activity about to be performed. It
jogging or stationary cycling, followed by several aims to prevent excessive fatigue during the
minutes of static stretching. workout or exercise.

Warm-up guidelines:

1. ACSM recommends 5-10 minutes of general warm-up prior to a vigorous work-


out or competition.
2. Perform low-to- moderate physical activity as a general warm-up.
3. Perform a series of dynamic exercise prior to a workout that requires strength,
speed and power (NCSA, 2017) as part or as the entire general warm-up.
WORKOUT SESSION (CONDITIONING PHASE)
In an exercise program, the workout
session (conditioning phase) is the
core part of the program.

This is where you perform the


primary exercises that would target
your fitness goals.

To be have a safe and effective


training program, you need to
practice caution because doing
MORE is not exactly doing RIGHT.
The FITT principle is a helpful guide
in designing a personalized fitness
program.
KARVONEN FORMULA
The Karvonen method is a formula used to estimate exercise intensity based on heart rate. It involves
calculating the target heart rate (THR) for an individual during exercise.

It is a tool to ensure you are exercising with an appropriate intensity to achieve your fitness goals.
50% to 70% of your MHR is moderate-vigorous intensity while 70% above vigorous intensity (Center of Disease
Control)

DESCRIPTION FORMULA

MAXIMUM HEART RATE Highest number of times your heart can contract in
MHR= 220-age
(MHR) one minute
Number of heart beats per minute while you are at
RESTING HEART RATE
rest. Usually done right after waking up in the (pulse for 15 secs) x 4
(RHR)
morning
HEART RATE RESERVE The difference between the maximum heart rate
HRR= MHR-RHR
(HRR) and the resting heart rate
TARGET HEART RATE This is the range of heart rate that you should reach
THR=(HRR x % intensity) + RHR
(THR) while you do exercise.
TYPE OF
EXERCISES
FOR
WORKOUT
SESSION
(intended for PE 32)
CARDIORESPIRATORY
FITNESS: AEROBIC
EXERCISE

• Aerobic exercise refers


to any activity that uses
large muscle groups, can
be maintained
continuously, and is
rhythmic in nature.
• It aims to improve
cardiorespiratory
endurance.
MUSCULAR
FITNESS:
RESISTANCE
TRAINING

• It is recommended to train
each muscle group 2-3 days
per week with 48 hours
separating the exercise training
session for the same muscle
group. It is also recommended
that adults should train each
muscle group for a total of 2-4
sets with 8-12 repetitions per
set with a rest interval of 2-3
minutes between sets.
TYPES OF RESISTANCE TRAINING
FUNCTIONAL FITNESS TRAINING CORE STRENGTH AND STABILITY TRAINING
“Strength" is the ability to produce force throughout a
It involves activities that mimic real-life movements
given movement. "Stability" on the other hand, refers to
and challenges the body in different planes of motion.
the ability to resist unwanted movement.
Exercises are anchored in five fundamental movement
A good core routine should target not just your abs but
patterns such as PUSH, PULL, SQUAT, HINGE, LUNGE.
all the muscles that attach to the spine and pelvis
Functional training aims to improve muscle strength, including your obliques, glutes, lower back, pelvic floor
endurance, power, balance, and agility and hip muscles.

Benefits: Benefits:
1. Improves everyday life 1. Increased Balance and Stability
2. Increased Balance and Stability 2. Stabilize and align the spine
3. Increased Strength 3. Improves posture
4. Decreased Risk of Injury 4. Improves performance
5. Decreased Risk of Injury
COOL DOWN (RECOVERY PHASE)
The cool-down phase aids in recovery by restoring heart rate and
blood pressure to normal levels, reducing the risk of dizziness and
fainting due to blood pooling in the legs after intense exercise

DOMS, characterized by soreness experienced 24 to 48 hours


It helps alleviating Delayed Onset post-workout, is caused by micro tears in muscle fibers and
Muscle Soreness (DOMS). blood pooling.
Micro tears lead to muscle tissue swelling, which
can pressure nerve endings and cause pain.
Blood pooling occurs when deoxygenated blood
remains in leg muscles instead of returning to the heart.
COOL DOWN: ACTIVE ISOLATION STRETCHING
Active isolation stretching (AIS) is one of the
methods of stretching is designed to increase the
range of movement of a joint.

The basic principle behind AIS is the prevention of


myotatic reflex (aka stretch reflex). Myotatic Stretch
Reflex, is the muscle’s protective mechanism to
prevent itself from tearing. The AIS involves the
method of holding the stretch for only two seconds
(thus preventing myotatic reflex to activate).

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