THE EXERCISE PROGRAM
Exercise – affects the individual’s health and
fitness status
The World Health Organization (WHO) says a
sedentary life is one of the ten leading causes of
death and disability, and lack of activity leads to
more than 2 million deaths annually.
People exercise to keep healthy. They exercise to
lose weight or to stay fit. They exercise to make
their muscles bigger and stronger.
Exercise is a big part of staying physically fit.
People who are physically fit are alert and full of
energy. Exercise can also help people handle stress.
Exercise is especially good for children, teens, and
older persons.
The Five Principles of Exercise
1. Overload
 refers to the observation that a body
system must be exercised at a level
beyond which it is presently
accustomed
 Components of Overload
i. Intensity – refers to the
degree of difficulty of an
exercise session
ii. Duration – refers to how
long a specific activity or an
exercise session will last
iii. Frequency – refers to the
number of sessions per given
amount of time
2. Specificity
 benefits associated with the training
stimulus can only be achieved when
it duplicates the movements and
energy systems involved in the
exercise
3. Individuality
 no two individuals are exactly alike;
all individuals have different
performance, fitness attributes,
lifestyle, nutritional preferences and
they respond to exercise and its
physical and social environments in
their own unique way
4. Recovery
 the amount of time body should be
allowed to rest and recover from
fatigue before the next activity
begins
5. Reversibility
 states that if an individual stops to
exercise the body returns to its initial
level of fitness
Phases of Exercise
I. WARM-UP
 5-15 minutes of exercises such as
walking, slow jogging, knee lifts,
arm circles or trunk rotations
 Functions to slowly increase heart
rate while warming up your muscles
for the exercise that you are about to
perform
 Proper warm-up helps to prevent
injuries since it makes your muscles
and joints more pliable and less
likely to tear
II. WORK-OUT PROPER
Flexibility
 10-12 minutes of daily stretching
exercises performed slowly without a
bouncing motion
 Can be included after a warm-up or
during a cool down
Muscular Strength
 Minimum of two 20-minute sessions
per week that include exercises for
all the major muscle groups
 Lifting weights is the most effective
way to increase strength
Muscular Endurance
 at least three 30-minute sessions
each week that include exercises
such as calisthenics, pushups, sit-
ups, pull-ups, and weight trainings
for all the major muscle groups
Cardiorespiratory Endurance
 at least three 20-minute bouts of
continuous aerobic (activity
requiring oxygen) rhythmic exercise
each week
 popular aerobic conditioning
activities include brisk walking,
jogging, swimming, cycling, rope-
jumping, rowing, cross-country
skiing, and some continuous action
games like racquetball and handball
III. COOL DOWN
 A minimum of 5-10 minutes of slow
walking, low-level exercise,
combined with stretching
 Keep moving! The cool-down
functions to slowly decrease your
heart rate while redirecting blood
flow back to normal
  Your cool-down should last between
5-10 minutes. If you are jogging, just
walk for another 5 minutes
 Stopping too quickly can also place
undue stress on your heart
General Benefits of Exercise
i. Improved health
ii. Stronger muscles
iii. Better flexibility
iv. Improved posture
v. Improved heart and lung system
vi. Better appetite
vii. Feeling more relaxed
viii. Better social life
ix. Improved quality of life
x. Reduced risk of disease and ill-health
Two Types of Exercise Contractions
1. Isotonic Contraction (dynamic)
 Involves alternate shortening
(concentric) and lengthening
(eccentric) of muscles
 Basic approaches to develop
muscular strength
i. Calisthenic exercises – make
use of a body segment or the
entire body weight as a form
of resistance
ii. Use of free weights – with
the use of dumbbells and
barbells with varying weights
iii. Isokinetic contraction –
muscles are exposed to fixed
machines with varying
degrees or resistance
2. Isometric Contraction (Static)
 Occurs when there is no tension on a
muscle but no movement is made
causing the length of the muscle to
remain the same
Three Types of Exercise
1. Flexibility Exercise
 “Flexibility” comes from the word
“flex”, which means to bend, like at
the elbow or contract, like a muscle
(get shorter in length)
2. Anaerobic (Resistance Exercise)
 Anaerobic means requiring minimal
oxygen consumption as you do the
exercise
 Example – weight training, using
either free weights or weight
machines, is an efficient way to
strengthen your muscles, but sit-ups,
push-ups, and leg lifts accomplish
the same goal
3. Aerobic Exercise
 The word aerobic is made up of two
Greek words: aeros meaning air and
bios meaning life
 Vigorous enough to increase the
body’s need for oxygen and hence,
air intake and breathing rate increase
 Examples – swimming, brisk
walking, cycling, jogging, rowing;
aerobic classes
Setting Your Aerobic Pace
 Exercise intensity is measured in two
ways. One is how fast your heart
beats during an activity.
 The other is how difficult you
perceive the activity to be.
1. Calculate your Maximum Heart Rate
(MHR) and your Target Heart Rate (THR)
to determine how fast your heart should beat
during aerobic activity.
2. Maximum Heart Rate (MHR) is the
“maximum” number of times your heart can
physically beat per minute during exercise.
3. No one should exercise at their MHR,
because it is too intense. Instead, it is beast
to exercise of a percentage of your own
maximum heart rate, or target heart rate
(THR).
4. Target Heart Rate (THR) is the point at
which you achieve the greatest fitness
benefit.
5. Research shows that the best way to achieve
fitness is to perform aerobic activities within
your THR range.
6. Your THR range is between 60 and 80
percent of your maximum heart rate during
20 to 60 minutes of exercise, 3 to 5 days per
week.
7. Sedentary people who are beginning a
fitness program at a low level of intensity,
the goal should be to reach your THR range
slowly over time.
Benefits of Aerobic Exercise are:
 Stronger heart
 Increase of the total number of red blood
cells
 Improved breathing
  Improved muscle health 2. Lift, Raise – to elevate a part of the body or
 Weight loss the whole body to a desired level
 Disease reduction i. Arm raising
 Improved immune system ii. Leg raising
 Improved mental health 3. Stretch, Extend, Straighten – to lengthen a
 Increased stamina part of the body.
i. Arm stretching
ii. Ankle flex
4. Twist – to move body around a long axis
HINTS TO MAKE YOUR PROGRAM WORK
i. Head (neck) twist
FOR YOU:
ii. Trunk twist
1. Choose an activity of your interest. 5. Circle – to move a body around a point
2. Exercising with someone else can make it i. Right (Left) arm circle
more fun. forward/backward
3. Vary your routine. ii. Arms circle
4. Choose a comfortable time of day. forward/backward
 Find a time that works best for you 6. Swing – to move forward and backward in a
and when you feel good. point
5. Don’t get discouraged. It can take some time i. Arms swinging sideward
before you notice some of the changes or ii. Arms swinging overhead
benefits from exercise. iii. Body swinging right and left
6. Forget “no pain, no gain”. While a little 7. Turn, Rotate – to change direction to move
soreness is normal after you first start around an axis
exercising, pain isn’t. Stop if you hurt. i. Hip rotation
7. Make exercise fun. ii. Knee rotation
 You can learn a new dance or a new iii. Ankle rotation
enjoyable physical activity. iv. Shoulder rotation
8. Beware of “low fat” or “fat free” foods – 8. Vibratory – shaking and beating
they’re often loaded with sugar. i. Shake arms and hands
9. Water, water, water rhythmically
10. Eat breakfast always and never skip meals. ii. Shake hips and shoulders
iii. Vibrate entire body

BODY MOVEMENTS
A. Locomotor Movements – are movements that
brings the performer from one place to another
1. Walk - a series of steps in all directions
2. Run – a walk with longer strides and there
is a push-off by the foot to suspend the body
momentarily in air
3. Hop – a spring on one foot and land on the
same foot
4. Skip – a step and hop with the same foot in
one count
5. Leap – to spring on one foot and land on the
other foot
6. Jump – to bring on both feet and land on
one or both feet
7. Gallop – moving in continuous forward or
sideward direction with one foot leading
8. Slide – gliding along the floor with either
foot

B. Axial Movement – movements done in place

1. Bend or Flex – to move the body or part of
the body around a wide axis