Unit II

The Conditioning

Sets of Exercise
 CONDITIONING EXERCISE

Conditioning Exercises
- is a body conditioning exercise that improves a physical and may include
cardio exercise to burn fat or resistance training to tone muscles.
Conditioning not only helps athletes be prepared for their sport, it also plays a
crucial role in injury prevention. When following a strong conditioning
program, athletes will lower the risk of injuries by strengthening ligaments,
tendons and muscles while creating a higher level of flexibility.

Exercise
- is a planned program designed to develop or maintain specific components of
fitness.
- It is regarded by many health authorities as an important mechanism to promote
health and prevent diseases.

The main components of conditioning exercise are:

1. Cardiovascular Endurance
2. Flexibility
3. Muscular Strength and Endurance
4. Skill Development

MAIN COMPONENTS OF CONDITIONING EXERCISE

1. CARDIOVASCULAR ENDURANCE - A measure of how well you can do

exercises that involve your whole body at moderate to high intensity for an extended
time.
Examples: Walking, Running, Jogging, and Dancing

2. FLEXIBILITY - ability of a joint or series of joints to move through an unrestricted,

pain free range of motion.
Examples: Stretching, Yoga

3. MUSCULAR STRENGTH AND ENDURANCE - Muscular strength is the amount

of force you can put out or the amount of weight you can lift. Muscular endurance is
how many times you can move that weight without getting exhausted (very tired).
Example: Plank, Squats, Push ups

4. SKILL DEVELOPMENT - a process which enable trainees and the working age
people to gain access to knowledge and ability, good working attitude by skill
training and other relating activities.

VALUES OF EXERCISE
1. Improvement of efficiency in the function of the vital organs.
2. Exercise increases muscular strength and endurance.
3. Exercise improves respiration.
4. Elimination is greatly aided and constipation prevented by exercise.
5. Exercise is effective in reducing neuromuscular tension.
6. An active exercise program may help prevent some chronic diseases and other
risks factors associated with the aging process.
7. Exercise is effective for weight reduction.
8. Sociological values of exercise.

PHASES OF EXERCISE
1. WARM-UP - term to describe activities used to prepare your body for the most
strenuous exercise in the stimulus period.
2, STIMULUS PERIOD - the heart of the exercise program, applies the overload
principles to improve your fitness.
3. WARM-DOWN/COOL DOWN - is done immediately after the conclusion of the
stimulus periods.

PRINCIPLES OF EXERCISE
1. PRINCIPLES OF OVERLOAD - is gradually increasing the level of stress being
put on the body. This can be done through increased exercise frequency, greater
intensity; more time spent exercising, or using a different type of the same exercise.
2. PRINCIPLES OF PROGRESSION - states that the body will eventually get
acclimated to a consistent and unchanging training routine. This means that changes
must be made to the training in order to prevent the body from acclimating and
continuing improvement.
3. PRINCIPLE OF SPECIFICITY - states that sports training should be relevant and
appropriate to the sport for which the individual is training in order to produce the
desired effect. Additionally, training should progress from general conditioning to
specific training for the particular skills required in that sport or activity.

ELEMENTS OF EXERCISE PROGRAM

1. FREQUENCY - refers to the number of days per week that an individual
exercises. To be effective, exercise must be performed regularly.
How frequent should the individual exercise?
(f3-5 days per week)
2. INTENSITY - it is synonymous with rate of exercise or tempo in such activities as
running and swimming.
How intense or vigorous the exercise session should be?
(Moderate to Vigorous)
3. TIME OR DURATION - the intensity of exercise is generally inversely related to
duration. As intensity increases, duration decreases and vice versa.
How long should an exercise session?
(20-60 minutes)

THREE TYPES OF EXERCISE

1. ISOTONIC EXERCISE - where the muscles are made to do some contraction and
relaxation to gain tones. These movements are common to many phsical education
activities
2. ISOMETRIC EXERCISE - where the muscles are made to undergo tension and
hold in a certain position for sometime in order to develop muscle strength.
3. AEROBIC EXERCISE - which entail vigorous movements such as brisk walking,
jogging, running and dancing. The body experiences fast breathing so that the
muscle of the heart and the lungs are exercised. It is any activity that uses large
muscle group. It is a type of exercise that overloads the heart and lungs and causes
then to work harder than the rest.

Types of Aerobic Exercise:

1. Aerobic Dance
2. Bicycling
3. Fitness Walking
4. Jumping Rope
5. Running
6. Star Climbing
7. Swimming

SETS OF CONDITIONING EXERCISES

CONDITIONING SET NO. 1

1. Arm Swing- warm up
Starting Position :
a. Stride stand sideward feel flat on the
floor, arms crossed down in front.
b. Swing arms sideward, shoulder level. ct. 1
c. Return to starting position. ct. 2
d. Swing arms obliquely upward. ct. 3
e. Position. ct. 4

2. Bouncing - warm up
Starting Position :
a. Feet together, hands on hips
b. Jump forwar with both feet. ct. 1
c. Jump backward. ct. 2
d. Jump sideward R and L ct. 3 & 4
 3. Elbow Push back
- strenghtens the upper back, shoulder, and arm muscles
Starting Position: Stand erect, arms bent in front of chest, palms down , fingertips
touching, and elbows in line with the shoulders.
a.
- Push elbow back slowly 4 cts.
- Let elbows rebound forward returning to
starting position 4 cts.
b. Repeat the procedure two more times
c. Arms down

4. Windmill
- to loosen the shoulder girdle and aids in shoulder flexibility
Starting Position: Strider stand sideward, arms sideward, palms down.
a. Bend trunk forward and touch R toe
with the L hand, flinging R arms as far ct.1
back as possible.
b. In the same position, reverse position
of the arms, touching the L toes w/ the R ct.2
hand.
c. Repeat (a) ct.3
d. Back to starting position ct.4
Repeat all starting w/ the R hand
touching the toe.

4. Deep Lunge
- flexibilty and leg strength
Starting Position: Stride stand sideward
a. R half- knee bend position. ct.1
b. Gradually lower body to a R heel-
sitting position with the L leg fully 7 cts.
extended sideward.
c. Repeat (a) ct.3
Repeat all to L

CONDITIONING SET NO. 2

1. Stretch and Curl
- warm up
Starting Position: Stride stand sideward.
a. Raise arms upward into a stretch. 4 cts.
b. Bend forward( curlung back) bending
knees slightly, bringing hands to the 4 cts.
floor. 4 cts.
c. Repeat exercise as many times as
desired.
 2. Side Stretcher
- warm up
Starting Position: Stride stand sideward, clasped hand overhead.
a. Bend slowly to the R into a low stretch 16 cts.
hold the position for gradually lowering
trunk as far as possible.
b. Return to the starting position
c. Repeat (a) to the L.

3. Trunk Twisting
- flexibility of the side trunk muscles
Starting Position: Stride stand sideward, knees slightly bent, toes turned out, arms
in reverse "T" position, palms facing, fingertips pointing upward.
a. Swing body to R rotating only the 4 cts.
upper body from the waist.
b. Swing body to the L. 4 cts.
c. Do (a) and (b) from side to side for 20
minutes

4. Shoulder Twist
- flexibility of the side trunk muscles.
Starting Position: Stride standing position, knees slightly bent, hands on knees.
a. Twist body to L bending R shoulder 1 ct.
down toward the L knee
b. Repeat (a & b ) and get a good stretch 2 ct.
through each of 20 turns.

5.Leg Raising
- leg flexibilty.
Starting Position: Feet together , hands on waist
a. With knees straight, swing R leg ct.1
forward as high as possible toes pointing
b. Position ct 2
c. Swing R leg sideward. ct 3
d. Position ct 4
e. Swing R leg backward ct 5
f. Position ct 6
g. Swing R leg sideward ct 7
h. Position ct 8

CONDITIONING SET NO. 3

1. Head Bending & Twisting
- loosens muscles of the neck (to be done very slowy)
Starting Position: Stride standing position,
a. Bend neck slowly down holding the
head with the hand. 4cts.
b. Bend neck slowly up holding the chin. 4cts.
c. Twist neck to the R 4cts.
d. Twist neck to the L 4cts.

2. Shoulder Rotation
- loosens muscles of the shoulder gridle.
Starting Position: Stand erect, arms down at sides.
a. Raise R shoulder up and rotate it ct.1
forward.
b. Rotate it back to starting position. ct 2
c. Repeat (a) backward ct 3
d. Position ct 4
e. Repeat all w/ the shoulder

3. Shoulder Lift
- loosens shoulder and upper back muscles
Starting Position: Stand erect, arms down at sides.
a. Raise R shoulder ct.1
b. Lower R shoulder ct 2
c. Repeat (a) and (b) w/ the L shoulder ct 3 & 4
d. Raise both shoulders up and down 2
times ct 5,6,7,8
e. Repeat exercise as many times as
desired

4. Arms Stretch Backward

- flexibility & strength
Starting Position: Stride stand sideward, clasp hands behind back.
a. Bend trunk forward- downward raising 4 cts.
clasp hands upward slowly
e. Return to starting position and relax 4 cts.
for four counts.

5. Chin Dip
- arm strength
Starting Position: Four based
a. Bend elbows, lower body to floor until ct 1
chain touches floor
e. Return to starting position. ct 2

CONDITIONING SET NO. 4

1. Jump Squats
Starting Position: Start in a standing position with your feet shoulder-width apart.
a. Squat down as if you were sitting back ct.1
into a chair, then explosively jump up as
high as you can.
b. Land softly and immediately go into ct 2
the next squat. (Reps 15)
 2. Mountain Climbers
Starting Position: Begin in a plank position with your hands directly under your
shoulders.
a. Drive one knee towards your chest, ct.1
then quickly switch legs, as if you were
running in place horizontally.
b. Keep your core engaged throughout ct 2
the movement. (Reps 20 (10 each leg))

3. Burpees
Starting Position: Start in a standing position, then squat down and place your
hands on the floor.
a. Kick your feet back into a plank ct.1& 2
position, do a push-up, then jump your
feet back to your hands and explosively
jump up into the air with your arms
overhead.
b. Repeat without pausing between reps. (Reps 10)

4. High Knees
Starting Position: Stand in place
a. Quickly alternate lifting your knees up ct.1& 2
towards your chest as high as you can
while pumping your arms.
b. Aim for a fast pace to get your heart (Reps 30 seconds)
rate up

5. Plank Jacks
Starting Position: Begin in a plank position with your hands directly under your
shoulders.
a. Jump both feet out wide, then jump ct.1& 2
them back together, similar to a jumping
jack motion.
b. Keep your core engaged and your (Reps 20)
hips stable throughout the movement.

Note: Perform each exercise consecutively with minimal rest in between. After
completing all exercises, rest for 1-2 minutes, then repeat the set for a total of 3-4
rounds.