What types of exercises can be performed to derive these health benefits?

An exercise program can consist of several exercises. Exercises are repetitive movements aim to
improve one or more components of fitness. Exercises are generally classified as aerobic Exercise,
resistance exercise, or stretching exercise.

1. Aerobic Exercise. Aerobic exercises involve large muscle groups (e.g.... thighs) that
perform rhythmic and continuous movement for a prolonged period of time in order to
improve aerobic capacity. Examples include swimming, biking, running, and dancing.
2. Resistance Exercise. Resistance exercises require the muscle contract against an external
load (e.g.…. Barbell) in order to improve muscular strength, muscular endurance, and bone
strength Examples include TRX (Total Resistance Exercise), Thera-Band, resistance machines.
- Resistance training is highly recommended to women to improve bone and muscle strength.
3. Stretching Exercise. Stretching exercises increase the elasticity of muscles and tendons
surrounding the joint in order to improve flexibility. Examples include static stretching,
ballistic stretching, and dynamic stretching
- Static stretching is the safest form of flexibility exercise.

All these exercise are incorporated in the exercise program, which is a detailed plan of work that the
individual has to perform to achieve his/ her fitness goals. Aside from the exercise it also includes the
intensity or difficulty of the workload and the duration or volume of the exercise. The individual should
be meticulous with the plan and incorporate exercises that will help him correct his/her weaknesses and
achieve physical fitness. It is important to obtain information with reliable sources when designing the
training program. Fitness trainers and coaches can help the individual craft the details of the plan and
teach him/her how to perform the exercises correcting increase the individual’s understanding of the
changes resulting from the exercise training.

CHAPTER 2 – Exercise Program Design

Sports Trivia
- Boxing is an intense activity which could last up to a maximum of 36 minutes (12 rounds x 3
minutes). The athlete should possess both power and endurance in order to win. The estimated
VO2 max of Manny Pacquiao is more than 60 mL/kg/min. his aerobic capacity is higher than the
average score for males which is 45 mL/kg/min. his aerobic capacity is attributed to running at a
high intensity for more than 45 minutes.

Are there guidelines to help me improve my fitness level safety and effectively?

Fitness standards are higher than health standards. People can get fit by becoming more active.
However you need to practice caution because doing MORE is not exactly doing it RIGHT. There are safe
and effective principles of exercise training that can help you improve and sustain your improvements
while avoiding injuries. The following principles are important in designing an exercise program.

PRINCIPLES OF EXERCISE TRAINING

 Principle of Overload

The Principle of Overload states that the body must work harder that what it is used to in order for it to
adapt. It implies that exercise is a controlled form of stress that will stimulate the body to become
stronger. For example, in order for a muscle (including the heart muscle) to get stronger, it must be
overloaded or worked beyond the usual load. At first, the body will resist the new workload but it will
eventually adapt over time. It is important to perform exercise on a regular basis to gain its benefits. A
word of caution though: exercise should not be performed until exhaustion or until pain sets in to be
considered effective.

 Principle of Progression

The Principle of Progression states that the body should experience a gradual increase in workload. If the
principle of overload asks “How hard?” then the principle of progression asks “How soon?” The body will
get injured if it experiences a workload that is too hard and too soon. The body should be given an
ample time to recover and get used to the new workload. The rate at which the body adapts varies from
one individual to another. A reasonable time frame is to increase the load after two weeks. However, it
is recommended that you do not increase the workload by more than 10% from the previous week.

 Principle of Specificity

The Principle of Specificity states that the body will adapt specifically to the workload it experienced. It
implies that improvements in fitness level will be limited to the activities that one is performing. The
application of this principle is not only on the movement or activity performed but to the intensity at
which it is performed. A person who trains for a marathon should not be expected to be able to lift
heavy barbells. This principle highlights the importance of performing a variety of activities to improve
overall fitness.

 Principle of Individuality

The Principle of Individuality states that no two persons are the same and their rate of adaptation to the
same workload differs. This principle emphasizes the need to create an exercise program that is
individual specific. All individuals have different performance goals, fitness attributes, lifestyle, and
nutritional preferences; they respond to exercise and its physical and social environments in their own
unique way. It is therefore essential that the exercise program cater to these individual needs and
preferences.

 Principle of Reversibility

The adaptations that take place as a result of training are all reversible. While an exercise program
requires rest for the body to recover too much rest may be counterproductive. The Principle of
Reversibility is another way of stating the principle of disuse. If your energy systems are not utilized,
they deteriorate to a level that matches your level of activity. It indicates that disuse or inactivity results
in loss of benefits achieved in overloading.

In order to maintain a desired level of fitness you need to continue to provide an exercise overload.
Unfortunately, you cannot “bank” fitness neither can you “store” it. The principle states that if an
individual stops to exercise, the body gradually returns to its initial level of fitness.

What is the first step in designing an effective exercise program?

In the same manner that a doctor prescribes a medication, the key to a well-designed exercise program
is that is should cater to the individual’s needs and goals. The program should address the weaknesses
and needs of the individual. They results of the various fitness tests will give an idea of what he/she
needs.

It is common to set goals that adhere to the recommendations prescribed by health organizations such
as the DOH and the WHO. For example, the DOH recommends that moderate intensity aerobic exercise
should be performed for a minimum of 30 minutes every day. However, setting a performance goal is a
powerful motivator to keep the program. A performance goal is a concrete manifestation of what an
individual wants to achieve. It is important to design an exercise program that addresses a performance
goal for each fitness component.

The following are guidelines that can help in determining fitness goals:

1. Write short-term and long-term performance goals. A short-term goal is something

that can be achieved in 6 to 8 weeks while a long-term goal is something that can be
achieved in 6 months or more. A long-term goal is usually made of several short-term goals
that build on each other.
2. Set realistic goals. It is important that goals are attainable in the given period. Review your
current fitness level and decide on modest gains. You can also ask your teacher or friends
who exercise for possible goal. This will keep you from getting frustrated.
3. Write specific goals. Write a goal for each fitness component instead of writing a general
one (e.g. climb four flights of stairs without getting tired instead of improve fitness level). A
specific goal helps you focus on what has to be done.
4. Write a fitness contract. A fitness contract is a concrete commitment. It is a visual
reminder of the goals you have identified and it strengthens your resolve to keep your
exercise program it makes you accountable for the consequences of your actions.