The Exercise

Program
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Introduction

Exercise
It is generally regarded as beneficial to
one’s health and well-being. These are
physical activities that make the body fit for
the demands on it. It is an integral part of
conditioning the body. Proper exercise helps
to reduce tension and to maintain fitness
gains. It is any bodily activity that enhances
or maintains physical fitness and overall
health and wellness.
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Three Types of Physical Exercises

Aerobic Exercise:
This exercise strengthens your heart and lungs using large
muscle groups, increases oxygen consumption, and
improves cardiovascular endurance. It involves sustained
activity that increases your breathing and heart rate.
Examples: Running, cycling, swimming, brisk walking,
skipping rope, rowing, hiking, dancing, playing tennis,
continuous training, and long-distance running.
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Three Types of Physical Exercises

Strength Training:
This type of exercise builds and maintains muscle
mass. Strength and resistance training, firm,
strengthens, increases muscle mass, and improves
bone density, balance, and coordination.
Examples: lifting weights, using resistance bands, and
doing bodyweight exercises like push-ups and squats.
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Three Types of Physical Exercises

Flexibility Exercise:
This type of exercise improves your range of
motion and helps prevent injuries. It involves
stretching your muscles and joints.
Examples: yoga, Pilates, and stretching.
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Dynamic and Static Exercise

Types of exercise can also be classified as

DYNAMIC EXERCISE STATIC EXERCISE

Such as steady running, Such as weight-lifting can
tend to lower the diastolic cause the systolic
blood pressure during pressure to rise
exercise, due to the significantly, during the
improved blood flow. performance of the
exercise.
Phases of the Fitness Exercises
Program
WARM-UP EXERCISES

Sometimes called limbering warm-up, it is the initial

phase of any exercise program. It serves to elevate the
body temperature to prepare the muscles for any
major activity. By warming up, the muscles are
provided with a sufficient amount of blood and oxygen
supply so that it will contract more efficiently. Athletes
who directly engage in vigorous activity without
warming up run the risk of experiencing muscle cramps
and spasms
To prevent this, it is recommended that an individual
must first go through the first stage - the warm-up - so
that the muscle can slowly adapt to the demands of
the activity. Warming up the muscle will only take 5 to
10 minutes. In most cases, a good indicator that an
individual is already warmed up is the onset of
sweating. A few examples of warm-up activities are
 Benefits of warming up before a
workout
Increased flexibility.
Being more flexible can make it easier to
move and exercise correctly.
Lower risk of injury
Warming up the muscles can help the body
relax which, in turn, can lead to less injury.
Increased blood flow and oxygen.
Having more blood flow helps the muscles
get the nourishment needed before
launching into more intense work.
 Benefits of warming up before a
workout
Improved performance
Studies show that warmed-up muscles can
help you work out more effectively
Better range of motion.
Having a greater range of motion can help
the body move the joints more fully.
Less muscle tension and pain.
Muscles that are warm and relaxed may help
you move more easily and with less pain or
stiffness.
Phases of the Fitness Exercises
Program

Exercise Proper/Workout.
In this phase, individuals will choose a
particular program that allows them to
meet or achieve the training objective.
Calisthenics exercises using the 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
exercises.
Phases of the Fitness Exercises
Program
Cool Down Exercises.
These serve to gradually taper off the
body from the stress of exercises. It is
as important as warming up because it
keeps the blood circulating through the
body to prevent the individual from
experiencing some form of dizziness.
Cooling dower creates pressure against
the veins of the circulatory system to
permit the blood to flow in one
direction going to the heart without
cooling down, there is a possibility that
Phases of the Fitness Exercises
Program
Cool Down Exercises.
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 the blood circulating,
which in turn, helps to prevent blood
pooling and also removes waste
products from the muscles. This
circulating blood also brings with it the
oxygen and nutrients needed by the
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Various Functions of Exercises

1. Release pent-up emotions 7. Make one proficient

2. Building strength 8. Reduce weight

9. Realign the body
3. For stretching
10. Reshape the body
4. Coordination
11. Warm up muscles before
5. Increase flexibility vigorous physical activity

6. Relaxation 12. Discharge excess energy

13. For fun
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Principles of Training
1. SPECIFY 3. PROGRESSION
- Benefits associated with the training - The amount and intensity of your
stimulus can only be achieved when it exercise should be increased
gradually. When the body adapts for
duplicates the movements and energy
a certain time to exercise, thus we
systems involved in the exercise. need to increase the FITT gradually
2. OVERLOAD to see some development or
improvement.
- Refers to the observation that a body
system must be exercised at a level 4. REVERSIBILITY
beyond which it is presently - If an individual stops exercising, the
body returns to its initial level of
accustomed.
fitness.
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Principles of Training
5. TEDIUM 6. INDIVIDUALIZATION
- No two individuals are
-It applies the exactly alike. All individuals
importance of training have different performances,
fitness attributes, lifestyles,
variation in exercise or and nutritional preferences,
training plan. and respond to exercise and
its physical and social
environments in their unique
way.
 The F.I.T.T. Formula
FREQUENCY
- Refers to ‘how often’ one does the physical activity.
.
Physical activity can only be beneficial if done
several days a week.
INTENSITY
- 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.
TIME
- 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.
TYPE
- Refers to the type of activity one does to build a
specific part of fitness or to gain a specific benefit.
 The F.I.T.T. Formula
FREQUENCY
- Refers to ‘how often’ one does the physical activity.
.
Physical activity can only be beneficial if done
several days a week.
INTENSITY
- 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.
TIME
- 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.
TYPE
- Refers to the type of activity one does to build a
specific part of fitness or to gain a specific benefit.
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Physiological and Psychological

Benefits of Exercises
PHYSIOLOGICAL BENEFITS OF EXERCISES
1. Improved physiological function (heart, blood vessels, muscles, and
respiratory system)
2. Increased movement efficiency
3. Increased muscle tone
4. Better weight control
5. More efficient heat elimination and heat control
6. Possible decrease of elevated blood pressure
7. Reduce the possibility of blood clotting
8. Better sleep
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Physiological and Psychological

Benefits of Exercises
PSYCHOLOGICAL BENEFITS OF EXERCISES
1. Elevated mood (exercise acts as an anti-depressant)
2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior
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The Advantages of Exercises for

Fitness
1. Exercises can be systematically planned to cover all
muscle groups of the body and to emphasize areas of
greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous
and exhaustive efforts.
4. Exercise can be derived which will provide for the
development of body control, flexibility, balance, and good
posture, as well as for increased muscular strength and
endurance.
Thank you