PAMANTASAN NG LUNGSOD NG VALENZUELA

Poblacion II, Malinta, Valenzuela City

-EXERCISE-

Definition:

 Any bodily activity that enhances or maintains physical fitness and overall health and
wellness.
 Aid growth and improve strength, prevent aging, developing muscles and also the
cardiovascular system, hones athletic skills, weight loss or maintenance, improving
health, and also for enjoyment.
 Is physical activity that is planned, structured, and repetitive for the purpose of
conditioning any part of the body. Exercise is used to improve health, maintain fitness
and is important as a means of physical rehabilitation.

Exercise can be defined as 'a form of physical exercise done to improve health or fitness or both.
It is recommended that adults and children follow different activity routines in order to maintain
good health and fitness:

Adults - five sessions of thirty minutes activity per week. The activity should be physical enough
to cause the adult to breathe more deeply and to begin to sweat.

Children and young people - seven sessions of sixty minutes per week. At least two of these
sessions should be of high intensity exercise such as running, jumping or cardiovascular based
sports. The seven hours may be spread out over the course of a week.

Exercise Program

 A program detailing a range of physical exercises and the amount of time should be
performed.
 A complete fitness, safe and effective exercises. It includes aerobics, muscular strength,
endurance and flexibility exercises.

Different Exercise Program:

Exercise programs are popular. There are gyms and other fitness providers with many different
types of classes, exercise routines and equipment, catering to a wide range of people. If you are
unfamiliar with what is involved, starting an exercise program can be challenging. Talk to a
registered exercise professional to find out about the many options available.
The 4 components of a good exercise programmes:
• Aerobic exercise
• Strength conditioning
• Flexibility exercises/ stretching
• Proper nutrition
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

1. Aerobic / cardiovascular exercise

- Aerobic exercise can be as simple as walking, jogging, jumping rope and dance. Exercise are
good forms of weight bearing aerobic exercise, which is any activity that uses large muscle
groups in a continuous, rhythmic fashion for sustained periods of time and during which the
individuals body is not supported in some fashion.

2. Strength conditioning
- Pick calisthenics, free weights or machines. Just be sure that your strength training includes
exercise for every major muscle group including the muscle of the arms, chest, back stomach,
hips and legs.

3. Flexibility Exercises/Stretching
•Refers to the range of motion of your joints and the mobility of your muscles.
• Stretching and participating in activities such as yoga, Pilates, and tai chi can help improve
flexibility.
•Stretching should be done before and after exercises.

4. Good Nutrition
•Eating a balanced diet is an important part of good health for everyone. You will achieve your
fitness goals easier with a balanced diet and exercise.

Principle of Exercise:

 Individualisation
Exercise should be specific to the individual completing the training.
People respond differently to exercise so in order to maximize the benefits, therefore training
programs should be built around the person’s needs and capabilities.

 Specificity
Exercise should be specific to the client’s goals, needs and capabilities.
Our bodies response to training is based on the specific stimulus (training) applied. So, to
increase adaptation (results) exercise should be specific to an individual’s goals, tasks,
movements and capabilities.

 Overload
Exercise should overload the body in order for a positive adaptation to occur.
For the body to adapt it needs to be overloaded. This means it needs to be placed under greater
stress than it is accustomed to.
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

This is accomplished by using the F.I.crying emoticon principle to make the body do more than
it has done before.

F = Frequency of training

I = Intensity of training

T = Type of training

T = Time of training (duration)

 Progressive Overload
Exercise needs to continually overload the body if positive adaptations (change) are to continue
to take place.
For the body to keep adapting to exercise the stress it is placed under should progressively
increase. Therefore, the intensity and loads should continually increase over time. Similar to
overload, stress can be gradually increased using the F.I.crying emoticon principle.

 Variety
Exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse, injury or
hitting a plateau.
For optimal change to occur and to decrease the risk of an individual getting bored, overtraining,
getting injured or reaching a plateau, the training must constantly be varied.

 Rest and Recovery

Rest and recovery are required to allow the body time to adapt to exercise.
Optimal adaptation requires recovery time. It is only during the recovery phase (days between
workouts) that the body is able to change and adapt to the stress of the workout.
Recovery can be improved in a variety of ways, such as effective nutrition and hydration, light
aerobic exercise and stretching sessions. It is believed that 90%+ of an individual’s time is spent
recovering from exercise. If we get this wrong positive adaptations will not occur as quickly.

 Reversibility
If you don’t use it you lose it.
Adaptations which occur through exercise are reversible, so when training is stopped for
prolonged periods the adaptations from previous exercise will be lost.
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

 Maintenance
Fitness can be maintained by altering the F.I.crying emoticon principle.
By maintaining the intensity of training and decreasing the volume or frequency of training by
1/3 – 2/3 the current fitness levels of an individual can be maintained.

 Ceiling
Room for positive development decreases the fitter you become.
As we get fitter, the amount of improvement possible decreases based on the client getting closer
to their genetic potential (ceiling).

 Interference
Training contrasting fitness components at the same time can reduce adaptation (results) in both.
Training certain components of fitness at the same time can lead to interference. For example,
training to increase muscle size and increase aerobic endurance at the same time will lead to the
client making slower progress to both goals, even though there will be increases in both of the
components being trained.

Different Types of Exercise:

People divide exercise into three broad categories:

 aerobic
 anaerobic
 agility training

1. Aerobic exercise

Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place
at average levels of intensity over longer periods. An aerobic exercise session involves warming
up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large
muscle groups.

Any activity that increases your breathing and heart rate is perfect for cardio training. Walking,
running, swimming, dancing, playing tennis are all great activities for increasing your heart rate.

2. Anaerobic exercise

Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build
power, strength, and muscle mass.
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

These exercises are high-intensity activities that should last no longer than around 2 minutes.
Anaerobic exercises include:

 weightlifting  interval training

 sprinting  isometrics
 intensive and fast skipping with a  any rapid burst of intense activity
rope

While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for
cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective
than aerobic exercise for building muscle and improving strength. Increasing muscle mass causes
the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat
in the body.

3. Balance exercise

Balance exercises improve your ability to control and stabilize your body's position. This type of
exercise is particularly important for older adults, because balance gets worse with age. But
balance exercises can be beneficial for everyone, including people who have gained or lost a lot
of weight or those who become pregnant, which can throw off your center of gravity, Drew said.
Full story: Here's what you need to know about balance exercises.

Balance exercises include:

 Standing on one foot  Tai Chi

 Heel-to-toe walk  Flexibility

4. Flexibility exercise

Flexibility exercises stretch your muscles and may improve your range of motion at your joints.
They can improve your flexibility, and reduce your risk of injury during sports and other
activities. Full story: Here's what you need to know about flexibility exercises.

Flexibility exercises include:

 Shoulder and upper

arm stretch
 Calf stretch
 Yoga
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

Different Types of Stretches Stretches:

Stretching, as it relates to physical health and fitness, is the process of placing particular parts of
the body into a position that will lengthen, or elongate, the muscles and associated soft tissues.
Upon undertaking a regular stretching program a number of changes begin to occur within the
body and specifically within the muscles themselves. Other tissues that begin to adapt to the
stretching process include the fascia, tendons, ligaments, skin and scar tissue.

Quad Stretch

1. Stand upright and bend one leg back, grabbing the top of that foot.
2. Bring your foot as close to your butt as possible while keeping your bent knee in line
with your other knee.
3. Push your hips forward for a deepened stretch.
4. Hold onto a wall for balance if needed and repeat on the other leg.

Hamstring Stretch

1. Stand upright, bending one knee and extending the other out straight in front of you about
6 inches.
2. Make sure you are bending at the hips and keeping your back straight.
3. Lower your chest down until you feel a stretch in the back of the extended leg.

Thigh Stretch

1. Sit up straight on the ground with knees bent and soles of your feet touching one another.
2. Grasp your feet with your hands.
3. Gently push down on your knees with your elbows to deepen the stretch.

Hip Stretch

1. Lie on your back and bend both knees with your feet flat on the floor.
2. Bring your left knee closer to your chest and bend it at 90 degrees so your calf crosses
over your body.
3. Bring your right knee towards your chest, making contact with the ankle or shin of your
left leg.
4. Wrap your hands around your right leg and pull it closer to your body, deepening the
stretch.

Chest and Shoulder Stretch

1. Stand up straight or sit on a surface so that your legs are at a 90 degree angle.
2. Clasp your hands together behind your back so that your arms are extended behind you.
3. Lift your hands to the ceiling to stretch your chest and shoulders.
 PAMANTASAN NG LUNGSOD NG VALENZUELA
Poblacion II, Malinta, Valenzuela City

Upper Back Stretch

1. Stand up straight or sit on a surface so that your legs are at a 90 degree angle.
2. Place one hand on top of the other with arms straight in front of you.
3. Press your arms away from your body.

Bicep Stretch

1. Lift your arms straight out to the sides of you.

2. Make a thumbs up with both hands and rotate your thumbs down and then back up until
they are pointing to the back of you.

Triceps Stretch

1. Raise one arm straight above you, and then bend your elbow so that your forearm is
behind your head.
2. Gently push your bent elbow back with your other hand.

Shoulder Stretch

1. Take one arm and extend it across your body.

2. Gently press and pull your extended arm to deepen the stretch.

Side Stretch

1. Raise your arms straight above you and clasp your hands together.
2. Push your hands up and then over to each side of you.