CHAPTER I: EXERCISE CONCEPTS

INTRODUCTION
Regular exercise is one of the simplest things you can do for your health. It
has many benefits, including improving your overall health and fitness and reducing your risk
for many chronic diseases. There are many various sorts of exercise; it's important that you
simply pick the proper types for you.
In this module, you will learn about the components of fitness which is very vital in
setting your objectives towards achieving the optimum level of fitness. You will also learn
principles of exercise which is required before formulating an exercise program.

OBJECTIVES
At the end of the module, the students should be able to:
a. Describe the principles of exercise and its concepts;
b. Identify the background of aerobic and non-aerobic exercises;
c. Appreciate the importance of good nutrition and effect of exercise in our body;
d. Execute aerobic and non-aerobic exercises; and
e. Perform dance and recreational exercises.

DISCUSSION PROPER

PRINCIPLES OF EXERCISE
The exercise principles outline the criteria that guide all training. Each principle allows
us to critique some element of a person’s training. When a person’s training follows the
principles well it is most likely to be successful. Following is a list of the principles and their
definitions.
1. INDIVIDUALITY
Individuals has its own differences. In planning an exercise program, consider the following
factors:
1. Genetic ability
2. Predominance of muscle fiber types
3. Chronological or athletic age
4. Mental state

2. SPECIFICITY
Another factor to consider in designing an exercise is the specificity. Specific means “on
point”. In planning an exercise, choose an exercise that is right for your objective.
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but will not develop your skills at throwing or the power
and muscular endurance required to throw a fastball fifty times in a game. Swimming will help
improve your aerobic endurance but will not develop tissue resiliency and muscular endurance
for your running legs.
3. PROGRESSION
Exercise training is a step-by-step process. You need to practice low intensity exercises
before proceeding to more intense and hard ones.
4. OVERLOAD
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order to
improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding
exercise attempted too soon risks injury. The same principle holds true for strength and power
exercises.
5. ADAPTATION
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort, and less muscle breakdown at that level. That is why
the first time you ran two miles you were sore after, but now it is just a warmup for your main
workout. Therefore, you need to change the stimulus via higher intensity or longer duration to
continue improvements. The same holds true for adapting to lesser amounts of exercise.
6. RECOVERY
The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a
long season are necessary to ensure your body does not suffer from exhaustion or overuse
injuries. Motivated athletes often neglect this. At the basic level, the more you train the more
sleep your body needs, despite the adaptations you have made to said training.
7. REVERSIBILITY
Once you achieve your fitness goals, maintaining it is a very important factor.
Discontinuing the application of a certain exercise will lose your ability to successfully complete
that exercise again.

FITT PRICIPLES OF EXERCISE

The FITT principles are an exercise prescription to help an individual understand how
long and how hard they should exercise.
FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be
applied to exercise in general or specific components of exercise. For example, below are
some general FITT guidelines for weekly exercise.
  FREQUENCY (how often) is how often a person performs the targeted health-related
physical activity. For each component of health-related fitness, a safe frequency is
three to five times a week.

 INTENSITY (how hard) is how hard a person exercises during a physical activity
period. Intensity can be measured in different ways, depending on the related health-
related component. For example, monitoring heart rate is one way to gauge intensity
during aerobic endurance activities, but gives no indication of intensity during flexibility
activities.

 TIME (how long) is the length of the physical activity. As with the other aspects of the
FITT principle, time varies depending on the health-related fitness component
targeted. For example, flexibility or stretching may take 10-30 seconds for each stretch,
while the minimum time for performing aerobic activity is 20 minutes of continuous
activity.

 TYPE OR SPECIFICITY (what kind) refers to the specific physical activity chosen to
improve a component of health-related fitness. For example, an individual wishing to
increase arm strength must exercise the triceps and biceps, while an individual wishing
to increase aerobic endurance needs to jog, run, swim, or perform some other
aerobically challenging activity.

PARTS OF EXERCISE
1. WARM-UP
2. EXERCISE PROPER
3. COOL DOWN

EXERCISE AND PHYSICAL ACTIVITY BASIC GUIDELINES

There are certain guidelines that need to be kept in mind when implementing physical
activity programs. These include warm-up and cool down, common risks, recognizing normal
from abnormal symptoms, and need for medical evaluation.

WARM-UP AND COOL-DOWN

Exercise sessions always

should be preceded by a 5-minute
warm-up and followed by a 5-minute
cool-down.

The warm-up should consist of

general calisthenics, stretching
exercises, or exercising at a lower
intensity level than the target zone.
Warm-up prepares the body for
exercise, enhances exercise
performance, and decreases the chances of injury. Muscles that are warmed-up are easier to
stretch and prepared for the more intense activity of the workout itself. Warm-up helps the
body’s physiology gradually progress from rest to exercise. Circulation of blood needs to be
redirected to active muscles and this takes time. The heart most specially needs time to adapt
to the increased demands of exercise. Warm-up also helps spread synovial fluid through the
joints to help protect the articular spaces and, therefore, prevent injury.
TYPES OF WARM UP
 Active Warm-up
In active warm-up, temperature is raised from the energy released from contracting
muscles.
a. General warm-up - involves light, non-specific exercises to increase overall
body temperature and blood flow, like jogging.
b. Specific warm-up – focuses on movements directly to the activity.
 Passive Warm-up
Passive warm-ups increase temperature by external means. Such method include
massage, heating pads, steam baths or hot showers. External techniques, however,
are less likely to warm deep muscles.

ADVANTAGES OF WARM-UP

Physiological advantages
 Increases body temperature
 Increases heart rate
 Increases blood circulation
 Increases muscle metabolism
 Increases force and speed of muscle contraction

Biomechanical advantages
 Increases range of motion
 Increases joint mobility
 Increases neuromuscular coordination

Psychological advantages
 Increases concentration
 Increases readiness towards the main activity
 Maintain control over behavior and emotions
 Increases self-confidence for the activity
 Reduce mental stress

STRUCTURE OF WARM-UP
 Variety (more no. of Exercises)
 Simplicity (easy to perform)
 Progressive (simple to complex)
 Commendable (top to bottom to make it easier to remember)

Cool-down is just as important as warm-up. The cool-down entails decreasing the

intensity of the exercise gradually. The body needs to slow down gradually to its resting level
following the challenge of exercise. Stopping abruptly causes blood to pool in the exercised
body parts, diminishing the return of blood to the heart. Less blood return can cause dizziness
and fainting or even caused cardiac abnormalities.

ADVANTAGES OF COOL-DOWN

PHYSIOLOGICAL ADVANTAGES
 Gradually decreases body temperature
 Gradually decreases heart rate
 It helps to regulate blood flow
 Repair small wear and tear in the muscles
 Avoid blood pooling
  It regulates other bodily systems

PSYCHOLOGICAL ADVANTAGES
 Reduces mental fatigue/stress
 Promotes analysis of individual’s weakness and strength
 Motivation to perform at a higher level

PHYSICAL ADVANTAGES
 Reducing DOMS (Delayed Onset Muscle Soreness)
 Reduce muscle cramps
 Reduce physical stress
 Reduce chances of injuries
 Improve recovery system

THE FILIPINO ACTIVITY PYRAMID GUIDE

The importance of the Filipino pyramid activity guide is that it serves as a guide for us
to follow in exercising. It provides us with sample activities and how often we should do them.
It is critical that we have activities that raise our heartbeat for 30 minutes daily so that we
maintain good cardiovascular health.
NUTRITION AWARENESS

Reflection Quotes
CHAPTER 2: AEROBICS AND NON-AEROBICS EXERCISES
AEROBIC EXERCISE is any type of cardiovascular conditioning. You probably know
it as “cardio.” Aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.

WHAT ARE SOME EXAMPLES OF AEROBIC EXERCISE?

Lower impact aerobic exercise includes:

 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking.
 Rowing.
 Treadmill

Higher impact aerobic exercise includes:

 Running.
 Jumping rope.
 Performing high impact routines or step
aerobics.

BENEFITS OF AEROBIC EXERCISE

1. Improves cardiovascular conditioning.

2. Decreases risk of heart disease.
3. Lowers blood pressure.
4. Increases HDL or "good" cholesterol.
5. Helps to better control blood sugar.
6. Assists in weight management and/or weight loss.
7. Improves lung function.
8. Decreases resting heart rate.

NON-AEROBIC EXERCISE also known as

ANAEROBIC EXERCISE, is exercise that is short in duration
and does not require oxygen to be accomplished. Examples
of non-aerobic exercise include weightlifting, running 100
meters, or climbing a flight of stairs. Non-aerobic exercise is
typically less than 60 seconds in duration, as opposed to
aerobic exercise which is 60 seconds or longer in duration
like jogging 5 miles or going for a hike.
WHAT ARE SOME EXAMPLES OF ANAEROBIC
EXERCISE?

 weightlifting
 jumping or jumping rope
 sprinting
 high-intensity interval training (HIIT)
  biking
 Plyometrics

BENEFITS OF ANAEROBIC EXERCISE

1. Increases bone strength and density

2. Increases power
3. Boosts metabolism
4. Increases lactic threshold
5. Fights depression
6. Reduces risk of disease
7. Protects joints
8. Boosts energy