I.

INTRODUCTION
Legal Basis (Law) why students are required to take up PE subjects as part of the completion of their
course. In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the state shall
promote physical education and encourage sports programs, league competitions to foster self-
discipline, teamwork and excellence for the development of a healthy and alert citizenry. This provision
recognizes and underscores the importance of PE as a promoter of moral values and as a delivery system for
the development of a healthy and alert citizenry.

THE IMPORTANCE OF PROPER BODY MECHANICS - KEEPING YOUR SPINE HEALTHY

Body mechanics is a term used to describe the ways we move as we go about our daily lives. It
includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics
are often the cause of back problems. When we don't move correctly and safely, the spine is subjected
to abnormal stresses that over time can lead to degeneration of spinal structures like discs and joints,
injury, and unnecessary wear and tear.

That is why it is so important to learn the principals of proper body mechanics. But don't worry,
it's not complicated. And once you get used to them, they can easily be incorporated into your daily life.
You will be glad you learned them as they can save you from back pain and discomfort.

POSTURE

We have all been told since childhood to "stand up straight". But it's easy to get into bad habits. Good body mechanics
are based on good posture. Good posture means the spine is in a "neutral" position - not too rounded forward and not
arched back too far. But what does good posture look like?

It's easy, follow these few steps:

● Stand with your feet apart.

● Create a small hallow in your lower back by tucking the tailbone in and tilting your pelvic bone slightly forward.
This is done by tightening the muscles of the buttocks and thus, rotating the pelvis into the neutral position. Be
careful not to arch too much.
● Pull the shoulders back and lift your chest.
● Lift your chin until it is level and relax your jaw and mouth.

That's it, proper posture! Feel how balanced the spine is? Very little energy is now required to keep it that way. Practice
this position until it becomes second nature.

Being aware of your posture during all of your daily activities is the best way to ensure you are using good body
mechanics. Here are a few exercises that can help improve your posture.

● Chin Tuck: https://youtu.be/gIBoxQ6AlS0

● Sit or stand using proper posture.

● Gently pull your chin back to a comfortable position
● Perform this exercise in sets of ten, 2-3 times daily.
● Shoulder Squeeze: https://youtu.be/Zz4uaHmJzm0

● Sit or stand using proper posture.

● Bring your elbows behind you while squeezing your shoulder blades together.
● Hold for 5 seconds
● Perform this exercise in sets of ten, 1-2 times daily.
STANDING

Millions of people spend a good deal of their time on their feet. Standing work, including bending, lifting, carrying and
reaching can be tough on the back - especially if proper body mechanics are not being used. Use the following guidelines
to minimize the risk of injury to your back when doing standing work:

● Avoid standing in one position for prolonged periods of time. Change your position as often as you can. This will
not only help relieve stress on your spine, it also helps increase circulation and decrease muscle fatigue. When
you can, stretch. Gentle stretching exercises during a break can help ease muscle tightness.
● Be aware of your posture. Are you standing correctly? Check and double check throughout your day.
● Make sure the surface you are standing on is firm and level.
● If possible, lean on a solid support. This can help reduce fatigue during long periods of standing.
● Avoid overreaching. If you have to reach up to a high level, make sure you are standing on a firm level surface.
Avoid standing on tiptoes. Not only is this an unstable position to stand in, for prolonged periods of time it can
place unnecessary strain on the back and neck.
SITTING

Whether sitting at a desk or at home watching television, good body mechanics are still important to keep in mind. For
deskwork, consider investing in an ergonomically enhanced chair. What does proper sitting look like?

● Place your buttocks at the back of the seat while maintaining a small space between the back of your knees and
the seat of the chair.
● Place your feet flat on the floor with your knees bent at a 90° angle.
● Pull your shoulders back and lift your chest.
● Lift your chin until it is level and relax your jaw and mouth.

If your chair has armrests, make sure they are positioned to support the weight of your
arms. Not too high to make you hunch or too low to make you reach. Footrests can also be a
helpful way to maintain good posture while sitting. Make sure the footrest is positioned so that
your knees are bent comfortably and are level with your hips.

For prolonged periods of sitting, make sure you have enough support for your lower
back. Look for a chair that has adjustable lumbar support. If that is not possible, you can
increase your back support by using a lumbar roll or even a rolled-up towel or cushion placed
behind your lower back.

Keep in mind that even sitting in the "correct" position for long periods of time will eventually become uncomfortable.
Don't forget to take breaks, get up, move around and stretch! This will reduce the stress on your spine and help prevent
muscle fatigue and stiffness.

SLEEPING

We spend about one-third of our time in bed, so we can't ignore how our bodies are positioned during sleep. As during
our waking hours, the goal is to maintain a neutral spine even while we are in bed. Here's how:

● Make sure you are sleeping on a firm mattress.

● Avoid sleeping on your stomach or with your head elevated on an oversized pillow. These positions cause the
back to arch and places stress on the spine.
● The side and back are the best positions for maintaining a neutral position and a must for anyone with back or
neck problems.
● Place a pillow between your knees (for side sleeping) or behind your knees (for back sleeping). This will help
keep your spine in the right position and help ease stress on the lower back.
● Use a pillow that allows you to keep your head aligned with the rest of your body. Numerous and/or oversized
pillows may look great on a made bed but do not necessarily benefit your back while sleeping.
LIFTING

The process of lifting places perhaps the greatest loads on the low back and therefore, has the highest risk of injury. Use
of proper lifting mechanics and posture is critical to prevent injury. In the end, it is more important how you lift than
how heavy a weight you lift. Here are a few tips on how to lift safely:

● Place the load immediately in front of you.

● Bend the knees to a full squat or lunge position.

● Bring the load towards your chest.

● Assume a neutral position with your back.

● Tighten the lumbar and buttocks muscles to "lock" the back.

● Lift now from the legs to the standing position.

● When lifting an object, avoid bending and twisting at the same time. Instead, face the object and bend at the
knees (not the back).
● Before lifting, move close to and directly in front of the object. Make sure your feet are flat on the floor and
shoulders are apart. Bend the knees and lift smoothly. Use the same movement when putting the object down
again.

● DO NOT:

● Lift from a twisted / sideways position.

● Lift from a forward stooped / imbalanced position.
As you can see, proper body mechanics are vitally important for keeping your spine healthy. And it's easy to
incorporate these principals into your daily life. It may seem unnatural at first, but if you keep at it, they will
easily become routine. Your back will thank you for it!

ERGONOMICS

• ERGO: meaning work

• NOMOS: meaning laws
Ergonomics is a science focused on the study of human fit, and decreased fatigue and discomfort through
product design. Ergonomics applied to office furniture design requires that we take into consideration how the products
we design fit the people that are using them. At work, at school, or at home, when products fit the user, the result can
be more comfort, higher productivity, and less stress.

Ergonomics can be an integral part of design, manufacturing, and use. Knowing how the study of
anthropometry, posture, repetitive motion, and workspace design affects the user is critical to a better understanding of
ergonomics as they relate to end-user needs.

TYPES OF EXERCISE

1. Isotonic Exercise- involves a range of motion where the muscles are made to do some contraction and
relaxation to gain tones. It involves your muscles contracting – either shortening or lengthening. Isotonic comes
from the Greek “iso-“, equal + “tonos”, tone = maintaining equal (muscle) tone.
2. Isometric Exercise- where the muscles are made to undergo tension and hold a certain position for some time in
order to develop muscle strength. They are strength exercises where your muscles contract while you hold a still
position. Isometric comes from the Greek “iso-“, equal + “metron”, measure = maintaining the same measure,
dimension or length.
3. Aerobic Exercise- which entails vigorous movements such as brisk walking, jogging, running and dancing. The
body experiences fast breathing so that the muscles of the heart and the lungs are exercised.
4. Dynamic Exercise- It keep joints, connecting tissues and muscles in good condition. It involves exercises and
activities where movement and some resistance or load is involved. Ex: Swimming, walking, cross country
skiing, bicycling, weight training.
5. Therapeutic Exercise - Use as a rehabilitative method in treating disease or illness.
TYPES OF MUSCLE CONTRACTION

1. Concentric Muscle Contraction

Hold the can nice and firm. Keep it on your side, and while you keep your elbow joints still, lift the can up.
While it comes up, your muscles contract and shorten. As your pulling force is more than the resistance of the
can, it is concentric muscle contraction.
2. Eccentric Muscle Contraction
Now slowly release the tension and let your arm come back to the initial position. As your forearm
lowers, the resistance of the can is more than the energy you put in. Therefore, the muscle lengthens, but still
contracts – it is eccentric muscle contraction. If you release the tension altogether, your hand can snap back and
injure you. (Not in the case of a can, of course). If you get a dumbbell, you need to release the tension slowly,
which still uses your muscles to contract, while they lengthen.
3. Isometric Muscle Contraction
Hold the can midway in a still position, nor curling or moving. The muscles are still contracting but they don’t
change the length.

Reference: https://youtu.be/T00U5lMWAWQ
https://youtu.be/gCyNj-Upbe4

EXAMPLES OF EXERCISE OR WORKOUT PROGRAMS (FITNESS PROGRAMS)

1. Meditative exercise
o Tai Chi
o Kata
o Yoga
o Pilates
o Yogalates
 2. Percussive Workouts (with box and kick)
o Cardio kick box
o Taebo
o Cardio kungfu
o Aerokaebo
3. Dance workouts
o Aerobic Dance
o Latin Aerobics /Zumba Aerobics (salsa, Chachacha,etc)
o Hiphop Aerobics
o Hiphop Abs
o Turbo Jam
o Belly Dancing
o Pole Dancing
o Sensual Dancing
o Bump and Grind
o Dance Moves
o Dance Fusions, etc.
4. Sports and Recreational Workout
o Ballgames
o Racquet games
o Cycling
o Running
o Trekking Mountaineering
5. Resistance Workout
o Exercises that require weight training and other resistance.

TWO KINDS OF EXERCISES

1. RESPONSE – broken type of exercises, wherein students/clientele moves only when the next count or command is
given. Example: Free hand exercises, light apparatus exercises

2. RHYTHMIC – continuous, following a definite cadence until the command for stopping is given.

Example: Marching, calisthenics

WHAT IS BODY TYPE?

Body type, or somatotype, refers to the idea that there are three generalized body compositions that people are
predetermined to have. The concept was theorized by Dr. W.H. Sheldon back in the early 1940s, naming the three
somatotypes endomorph, mesomorph, and ectomorph.

It was originally believed that a person’s somatotype was unchangeable, and that certain physiological and psychological
characteristics were even determined by whichever one a person aligns to.

According to Sheldon, endomorphs have bodies that are always rounded and soft, mesomorphs are always square and
muscular, and ectomorphs are always thin and fine-boned.

He theorized that these body types directly influenced a person’s personality, and the names were chosen because he
believed the predominate traits of each somatotype were set in stone, derived from pre-birth preferential development
of either the endodermal, mesodermal, or ectodermal embryonic layers.

Read each of the following questions or statements thoroughly and (honestly!) choose the option that best describes
you. If you’re not sure which of two responses applies to you, trust your instincts or choose both — you’ll see why later.

The Questions

1. From an objective point of view, which of the following factors seems most prominent (or dominant) on your body
when you look in the mirror?

A. Bone

B. Muscle

C. Body fat

2. How do your shoulders compare to your hips?

A. My shoulders are narrower than my hips.

B. They’re approximately the same width as my hips.

C. My shoulders are wider than my hips.

3. Which of the following objects best describes your body shape?

A. A pencil

B. An hourglass

C. A pear

4. If you encircle one wrist with your other hand’s middle finger and thumb, what happens?

A. My middle finger and thumb overlap a bit.

B. My middle finger and thumb touch, but just barely.

C. There’s a gap between my middle finger and thumb.

5. When it comes to your weight, which of the following patterns best describes your history?

A. I have trouble gaining muscle or body fat.

B. I can gain and lose weight without too much difficulty.

C. I gain weight easily but have a hard time losing it.

6. Think about what your body looked like, before you corrupted it with poor dietary and exercise habits, once you
reached your full height as a teenager or young adult. How did you look?

A. I looked long and lanky.

B. I looked strong and compact.

C. I looked soft and full bodied.

7. If you’d been exercising regularly and you were to take a break for a few months, what would happen to your
body?

A. I would lose muscle and strength quickly.

B. My body wouldn’t change that much.

C. My body would soften up significantly and I might even gain weight.

8. Put on a pair of form-fitting jeans — where on your body do they get extra clingy or even stuck?

A. They don’t. In fact, I can’t keep them up without a belt.

B. With a bit of work, I can wriggle my way into them over my muscular thighs.

C. They get caught on my butt or belly.

9. When you have a serious carb-fest (think: heaping plate of pasta or multiple slices of pizza), how do you feel
afterward?

A. The same as I usually do — normal, really.

B. I generally feel good, though I notice my ab muscles are extra hard or my belly feels full.

C. More often than not, I feel tired or bloated for a few hours after the meal.

10. How would you describe your body’s bone structure?

A. I have a small frame.

B. I have a medium frame.

C. I have a relatively large frame.

How to Figure Out Your Body Type

Add up the number of times you answered A, B, or C. If you chose mostly A's, you’re an ectomorph; mostly B's, you’re a
mesomorph; mostly C's, you’re an endomorph.

If your responses were divided fairly equally — as in 5 and 5 or even 6 and 4 — between two different letters, you likely
have a hybrid body type. To be specific, if your responses were split between A's and B's, you’re an ecto-mesomorph; if
they’re spread between B's and C's, you’re a meso-endomorph; and if you found your responses in a 50-50 or 60-40 split
between A's and C's, you’re an ecto-endomorph.

 A&B = Ecto-mesomorph
 B&C = Meso-endomorph
 A&C = Ecto-endomorph

ECTOMORPH

Generally thin and lean, ectomorphs tend to have slender waists, narrow hips and shoulders, small joints, and long legs
and arms. They tend to be slim, without much body fat or noticeable muscle mass. Because they have fast metabolisms,
they burn calories quickly, so ectomorphs may find themselves hungry frequently throughout the day; yet, regardless of
what, how often, or how much they eat, they don’t gain weight or muscle easily.

 More narrow shoulders and hips in respect to height.

 Relatively smaller muscles in respect to bone length.

 Naturally fast metabolism makes it difficult for many to gain mass.

 Potentially indicative of disordered eating (e.g., anorexia, bulimia) when BMI is ≤17.

MESOMORPH

Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong
arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often
require a slightly higher calorie intake (since muscle requires more calories to maintain it) and more protein than the
other types do (again, for muscle maintenance). Generally, mesomorphs are able to lose or gain weight easily.

 Medium bone structure with shoulders wider than the hips.

 Developed athletic musculature.

 Efficient metabolism; mass gain and loss both happen with relative ease.

ENDOMORPH

Because they have a medium-to-large bone structure and more body fat than the other types, women who are
endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky,
doughy, or round. Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower
abdomen, hips, and thighs. It’s often challenging for them to lose weight but with the right diet and training approach, it
can be done.

 Stockier bone structures with larger midsection and hips.

 Carries more fat throughout the body.

 Gains fat fast and loses it slow.

 Naturally slow metabolism; potentially due to chronic conditions (e.g., thyroid deficiency, diabetes) but too
frequently the result of a sedentary lifestyle and chronically-positive daily energy balance.

Ecto-mesomorphs

These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being
aesthetically appealing. In fact, for men and women alike, ecto-mesomorphs tend to have the “fitness model” look.
Often muscular with V-shaped torsos (think: wide upper back, developed chest and shoulders, narrow waist), ecto-
mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.

Meso-endomorphs

Including variations where people have more predominantly mesomorphic or endomorphic qualities (rather than a truly
even split), this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes (like
football players) have this body type. Characterized by thick arms and legs and a boxy chest and mid-section, this type
looks powerful but it isn’t chiseled. (This may be partly because people with this body type tend to retain water and a
layer of fat on top of their muscles.)

People with this kind of build who want to get a leaner physique should be prepared to take a more refined approach
to resistance training, cardio workouts, and diet, so they can prioritize fat loss.

Ecto-Endomorphs

Usually, this is a behaviorally acquired body type — basically, someone who is really an ectomorph has added significant
body fat, whether it’s from poor eating habits, sedentary ways, or a combo of these less-than-stellar habits.

With long limbs and a smaller bone structure, ecto-endomorphs often have soft midsections, droopy chests, and flabby
upper arms and legs from sheer neglect. To improve fitness, body composition, and health, the most efficient plan for
this type involves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate
metabolism.

Since ecto-endomorphs may have developed some insulin resistance, their bodies may not be as efficient at burning
carbohydrates, so they should follow a dietary plan that’s suited to endomorphs — with a slightly higher protein intake,
a medium fat intake, and lower carb levels — until the excess body fat comes off and metabolic function is optimized;
then, these hybrid types can switch to more of an ectomorph approach (adding in more carbs).
EXERCISE TRAINING STYLES

1. Strength training

It is recommended that all adults perform at least two non-consecutive days of muscle-strengthening activities
each week for health benefits such as increased bone strength and muscular fitness.

In these guidelines, strength training is defined as any form of exercise that “make [your] muscles do more work than
they are accustomed to doing” to help improve or maintain muscle strength. This could include using resistance bands,
doing calisthenics using your body weight, or lifting weights.

Strength training engages the major muscle groups in your body in moderate to higher intensity full-body sessions, or it
can employ training splits that target areas like the legs, hip back chest, abs, shoulders and arms.

2. High-intensity interval training (HIIT)

High-intensity interval training can be done anywhere, using just your body weight. It’s a fantastic way to get an
effective workout done in a short amount of time — and you don’t need a lot of equipment to do it. This style of training
often includes plyometrics and explosive exercises that get your heart rate up quickly.

If you are starting your fitness journey or haven’t done HIIT recently, you may need to slowly ease into higher intensity
training as it can be challenging and requires a level of foundational strength and coordination.

3. High-intensity circuit training (HICT)

High-intensity circuit training builds strength and can help to improve muscular fitness by combining resistance exercises
that use your body weight or free weights, together with high-intensity movements.

The objective of HICT is to allow for a series of exercises to be performed in quick succession and at a high-intensity with
minimal rest between exercises. Training this way may deliver numerous health benefits in much less time than
traditional programs.

4. High-intensity strength training

Similar to HICT, High-intensity strength workouts utilise your bodyweight or weights as resistance and are combined
with high-intensity exercises to build strength and muscular fitness. You can train at home using equipment like a
barbell, dumbbells or a medicine ball, or use larger equipment at the gym.
5. Powerbuilding

This form of strength training combines elements of powerlifting and bodybuilding.

According to the International Powerlifting Federation, powerlifting focuses on measuring different areas of strength in
three specific disciplines — the squat, bench press and deadlift. The International Federation of Bodybuilding and
Fitness defines bodybuilding as a style of training to “develop all body parts and muscles to maximum size [...] in
balance and harmony.”

Combining these two training styles may therefore help you to become stronger, lift heavier and increase muscle. Power
building workouts use gym equipment and a mixture of low repetition and high repetition exercises to build muscle
strength and size. The workouts include primary movements which are your main lifts, followed by accessory
movements that will help to add volume to your session.

6. Low-intensity cardio

Low-intensity cardio such as walking or jogging is a great way to start moving your body regularly when you first start
working out. It provides health benefits like improving aerobic capacity if included in your fitness routine alongside other
training styles at least once a week — even when you start to incorporate more intense workouts. Low-intensity cardio
places less stress on your joints when combined with other training styles in a well-structured workout program, it is still
an effective way to maximize the health benefits of enhanced aerobic capacity.

7. Yoga

Almost anyone can try yoga — it can help improve your balance and flexibility, yoga may also help to “reduce stress,
lower blood pressure and lower your heart rate.”

TYPES OF INJURIES

1. BLISTERS
What is blister?
A blister is a painful skin condition where fluid fills a space between
layers of skin. They form when something — like too-tight shoes — repeatedly
rubs against your skin. These fluid-filled bubbles are a pain, but you can treat
them easily at home.

Your skin consists of three layers: the epidermis, the dermis and
subcutaneous (below the skin) fat. A blister forms under the epidermis as a
fluid-filled sac. Typically, it may be filled with clear liquid or blood, depending
on the injury that damaged your skin. Blisters may be painful or itchy. If a
blister gets infected, it will fill with milky-white pus. Blisters most often show
up on the feet or hands, but they can appear anywhere on the body.

CAUSES AND SYMPTOMS

What causes blisters?

You can get blisters in several different ways, including some diseases. The most common types of blisters
include:

a) Blood blisters: You can get blood blisters when something pinches your skin. Instead of clear liquid,
blood floods the area from broken blood vessels and damage to the lower layers of the skin. The
blood pools and forms a blister.
b) Friction blisters: Caused by rubbing on the skin, friction blisters form when clear fluid builds up in the
upper layers of skin. Many people get friction blisters from walking too much in poor-fitting shoes or
by not wearing socks. You can also get them on your hands from holding things like shovels or other
tools.
c) Heat blisters: You can get these blisters from burns or sunburns. They may also form after you warm
up from frostbite. Blistering skin is part of a second-degree burn.
TREATMENT

How do I treat blisters?

Blisters generally heal on their own within a few days. You can do a few things at home to make them more
comfortable:

● Wash the area gently with a mild soap.

● Apply antibacterial cream or ointment.
● Cover the blister with a bandage or gauze.
● Be sure to change the bandage at least once a day. And resist the temptation to pop or break a
blister or peel it off. The skin on the blister protects deeper layers of skin from infection.

PREVENTION

How can I prevent a blister?

You have several options for preventing blisters. Most involve preparation and caution. Preventing blisters
depends on the type of blister:

a) Friction blisters: Friction blisters result from repeated rubbing. To prevent them:

Make sure your shoes fit well and do not rub.

Break in new shoes before wearing them for extended periods.
Wear gloves to protect your hands if you plan on doing a lot of manual labor.
Wear properly fitting clothes to prevent chafing that can lead to blisters on other parts of your body.

b) Blood blisters: These blisters usually develop when something pinches part of your skin. They
typically happen on the hands. It’s harder to prevent them, but take these steps:

Stay alert when using tools or things that can pinch.

Wear gloves when working with pruners, strong pliers or in other tight situations.
c) Heat blisters: Heat blisters can result from a burn or when your skin gets too hot as you recover from
frostbite. To prevent them:

Use sunscreen if you plan to be in the sun for an extended period.

Be extra careful when handling hot items or working around a fire.
Wear weather-appropriate clothing to avoid frostbite. If your skin gets frostbitten, slowly raise your
body temperature using lukewarm water.

How long does it take blisters to heal?

Most blisters heal naturally on their own in a few days. Be sure to bandage the blister and wear different
shoes while it heals. If you have blisters from burns or frostbite, or you think your blisters could be infected,
consult your healthcare provider.

When should I see a doctor about blisters?

You should see a healthcare provider if your blister does not improve after a few days. You should also see a
provider if the blister appears infected. If it is infected, your skin will be red and swollen. The blister fills with
a white or yellowish fluid rather than a clear fluid or blood.
2. MUSCLE PAIN

What is muscle pain?

Muscle pain, or myalgia, is a sign of an injury, infection,

disease or other health problem. You may feel a deep, steady
ache or random sharp pains. Some people have muscle pain all
over, while others have it in specific areas. Everyone
experiences muscle pain differently.

Who might get muscle pain?

People of all ages and genders can have sore muscles. When you try a new physical activity or switch up
your exercise routine, you may experience delayed-onset muscle soreness (DOMS). Muscle aches may
come on six to 12 hours after a workout and last up to 48 hours. You feel pain as the muscles heal and get
stronger.

What other symptoms may occur with muscle pain?

In addition to muscle pain, you may also have:

Joint pain.
Muscle cramps.
Muscle spasms.

POSSIBLE CAUSES

What causes muscle pain?

Many things can cause muscle pain, including:

Autoimmune diseases.
Infections.
Injuries.
Medications.
Neuromuscular disorders.

a) What autoimmune diseases cause muscle pain?

Autoimmune diseases occur when the body’s immune system mistakenly attacks itself. A healthy immune
system fights off germs and infections.

Autoimmune diseases that cause muscle pain include:

● Inflammatory myopathies, such as inclusion body myositis and polymyositis.

● Lupus.
● Multiple sclerosis (MS).
b) What types of infections cause muscle pain?
Bacterial and viral infections can make you feel achy all over. Depending on the cause, you may also have
swollen lymph nodes, fever and nausea.

Types of infections that cause muscle aches include:

● Colds and flu.

● Lyme disease and Rocky Mountain spotted fever (infections spread through tick bites).
● Malaria.
● Trichinosis (a foodborne illness).
● What types of injuries cause muscle pain?
● When you repeatedly use the same muscles at work or during exercise, you may develop sore
muscles from overuse.
 c) Other types of injuries that cause sore muscles include:

● Abdominal strains.
● Back strains and sprains.
● Broken bones and traumatic injuries.
● Myofascial pain syndrome from repetitive movements (overuse).
● Tendinitis.
● Tendinosis.

d) What medications cause muscle pain?

Certain medications and therapies can cause temporary or chronic pain. Some medicines cause
inflammation around muscle cells (myositis) or activate muscle pain receptors. These treatments include:

● Cancer treatments, including chemotherapy and radiation therapy.

● High blood pressure medications, such as angiotensin-converting enzyme (ACE) inhibitors.
● Statins to lower cholesterol levels.

e) What neuromuscular disorders cause muscle pain?

Neuromuscular disorders affect muscles and the nerves that control them. They can cause muscle
weakness and pain. These conditions include:

● Amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease).

● Muscular dystrophy.
● Myasthenia gravis.
● Spinal muscular atrophy (SMA).

CARE AND TREATMENT

How do healthcare providers diagnose muscle pain’s cause?

If you don’t know what’s causing muscle pain, or the pain is severe or chronic, your healthcare provider
may order tests, such as:

● Blood tests - to check enzyme, hormone and electrolyte levels and test for infections.
● MRI or CT scan - to look for muscle injury or damage.
● Electromyography - to measure electrical activity in nerves and muscles.
● Muscle biopsy - to look for muscle tissue changes that may indicate neuromuscular diseases.

How is muscle pain managed or treated?

Depending on the cause, these steps may help you feel better:
● Rest and elevate the painful area.
● Alternate between ice packs to reduce inflammation and heat to improve blood flow.
● Soak in a warm bath with Epsom salts or take a warm shower.
● Take over-the-counter pain relievers (aspirin, acetaminophen, ibuprofen, naproxen).
● Try complementary therapies, such as massage, meditation or acupuncture.

When should I call the doctor?

You should call your healthcare provider if you experience:

● Chest pain.
● Fever.
● Loss of bladder control.
● Muscle weakness.
● New or worsening pain.
● Numbness or tingling in limbs.
3. STRAINS

What is a muscle strain?

A muscle strain is an injury to one of your muscles that causes it to

tear. They’re one of the most common injuries, especially among
athletes.

Strains are classified with three grades to indicate how severe

they are. Most people can recover by resting their muscle and
using at-home treatments like ice and over-the-counter medicine.
If you’re feeling pain for a few weeks after your injury or have
severe symptoms, see your healthcare provider.

CAUSES

What causes a muscle strain?

Muscle strains happen when you tear the fibers of your muscle. Causes of muscle strains include:

Overuse: Repeating the same motion — whether at work or during an activity like playing sports — can
lead to overuse syndrome.
Not stretching or warming up before exercise: Stretching before exercise gradually increases how much
stress you put on your muscles.
A lack of flexibility: If you’re not very flexible, your muscles (and the fibers in them) are tighter, which
makes them more susceptible to strains.

SYMPTOMS

What are muscle strain symptoms?

Symptoms of a muscle strain include:
● Pain.
● Difficulty moving a muscle like you usually can.
● Weakness in a muscle.
● Bruising or discoloration.
● Swelling.
● Muscle spasms.

TREATMENT

How are muscle strains treated?

You can treat most muscle strains with at-home methods of first aid, including:

Rest: Stop the physical activity that caused your strain to avoid further damaging your muscle.
Ice: Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury.
After one day, you can apply ice every three to four hours. Don’t apply ice directly to your skin (wrap your
ice pack in a towel or washcloth).
Elevation: If possible, keep your injured muscle elevated above your heart.

PREVENTION

How can I prevent muscle strains?

The best way to prevent muscle strains is to stretch and warm up before exercising. Increasing your overall
flexibility will also protect your muscles from future injuries. The more flexible you are, the more room your
muscle fibers have to stretch before they begin to tear.

It’s similar to how certain fabrics have more give than others. Your favorite pair of jeans have plenty of
flexibility to them because you’ve stretched them out over years. On the other hand, you might have to
wear a brand-new pair a few times before they feel comfortable. Your muscles are the same way. The more
you work them out and gradually stretch them, the more flexibility and give they have when you move.
 4. SPRAIN

What is a sprain?

A sprain happens when a ligament is stretched or torn.

A ligament is a strong, fibrous band of rope-like tissue that
connects two or more bones at a joint. When you have a
sprain, you may have injured one or more ligaments. A sprain
is different from a strain, even though sometimes the terms
can get used interchangeably. A strain is a stretch, pull or tear
of where a muscle attaches to a bone. Think of it as a strain is
muscle to bone and a sprain is bone to bone. When you have a
sprain, it directly impacts the joint involved. The severity of a
sprain can range from the ligament being stretched, partially
torn or completely torn. How bad the injury is depends on
both the degree of sprain and how many ligaments are
involved.

CAUSES

What causes a sprain?

A sprain is caused by either a direct or indirect injury (trauma) that knocks the joint out of position and
overstretches, sometimes tearing the supporting ligaments. Examples of injuries that cause a sprain can include:

● Rolling your ankle — either while running, changing direction or landing from a jump.
● Falling or slipping on a wet surface or uneven ground.
● Taking a blow to the body, including contact sports that cause a direct hit or a shift in balance and falls.

TREATMENT

How are sprains treated?

Your healthcare provider will advise you to follow the PRICE method for the first 24 to 48 hours after the injury.
PRICE stands for:

● Protection: Try to immobilize an area of concern or stay off a weight bearing joint to prevent further motion and
restore alignment. You may be advised to use a brace/splint or crutches to stay off the injured area.

● Rest: Cut back your regular exercises and activities of daily living. An injury like a sprain requires a change in your
normal routine to let the area heal.

● Ice: Apply an ice pack to the injured area for 10 minutes. Do this four to eight times a day. You can use a cold
pack, ice bag or plastic bag filled with ice wrapped in a towel. An even better way to ice the area of concern is to
use an ice massage method — you can use an ice cube held in a washcloth or put water in a Dixie® cup into the
freezer. After the cup is frozen, peel back the top of the cup so it is like a frozen push pop. Use a circular motion
or back and forth motion over the area of concern. You only need three to five minutes to ice this because it will
penetrate deeply into the area of concern. To avoid frost bite and cold injury, do not apply the ice for longer
than 20 minutes at a time. Once you start to feel numb or uncomfortable — you should stop icing.

● Compression: Compression (continuous pressure) of the injured area my help reduce swelling. Using an ACE
bandage, you can wrap the affected area always from fingers towards the shoulder (on the upper body) or from
your toes to your groin (lower body). This prevents swelling distal (away from the middle of your body) to where
the injury is wrapped. A bandage should feel snug, but not so tight it is uncomfortable or cuts off your
circulation. You can adjust as needed. An easier way to apply compression from your knee down is with
compression stockings. These can be easily purchased online or over-the-counter.

● Elevation: In order to help decrease swelling, keep the injured area elevated on a pillow. You should try to keep
the injury above the level of your heart.

PREVENTION

How can I help prevent sprains?

Though sprains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include:

● Avoid exercising or playing sports when tired or in pain.

 ● Maintain a healthy weight and well-balanced diet to keep muscles strong.
● Wear shoes that fit properly and be sure any sports equipment is also fitting well.
● Practice safety measures to prevent falls.
● Do stretching exercises daily or prior physical therapy exercises to maintain strength and balance.
● Warm up and stretch before doing any physical activity.

5. MUSCLE CRAMPS

What is a muscle cramp?

A muscle cramp is a sudden and involuntary contraction of one or

more of your muscles. If you've ever been awakened in the night or
stopped in your tracks by a sudden charley horse, you know that
muscle cramps can cause severe pain. Though generally harmless,
muscle cramps can make it temporarily impossible to use the affected
muscle.

Long periods of exercise or physical labor, particularly in hot weather, can lead to muscle cramps. Some
medications and certain medical conditions also may cause muscle cramps. You usually can treat muscle
cramps at home with self-care measures.

CAUSES

Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can
cause a muscle cramp. In many cases, however, the cause isn't known.

Although most muscle cramps are harmless, some may be related to an underlying medical condition, such
as:
● Inadequate blood supply. Narrowing of the arteries that deliver blood to your legs (arteriosclerosis of
the extremities) can produce cramp-like pain in your legs and feet while you're exercising. These
cramps usually go away soon after you stop exercising.
● Nerve compression. Compression of nerves in your spine (lumbar stenosis) also can produce cramp-
like pain in your legs. The pain usually worsens the longer you walk. Walking in a slightly flexed position
— such as you would use when pushing a shopping cart ahead of you — may improve or delay the
onset of your symptoms.
● Mineral depletion. Too little potassium, calcium or magnesium in your diet can contribute to leg
cramps. Diuretics — medications often prescribed for high blood pressure — also can deplete these
minerals.

TREATMENT

Act fast when you feel a hamstring cramp coming on. While you may not be able to stop it entirely, you may be
able to lessen the severity.

Floor stretch
As the cramp takes hold, try gently stretching the muscle in the opposite direction of the tightening. Sit on the
floor with the affected leg extended in front of you and your foot flexed. Lean forward gently until you feel a
stretch in the hamstring.

You can also stretch the hamstring from a standing position. Place the heel of the foot on the affected leg on a
curb or other slightly raised surface. It helps to steady yourself by holding on to a tree or other stable surface,
like a wall. Slowly bend the knee of the standing leg until you feel a slight stretch in the hamstring.

Massage
As you stretch, you may also consider applying firm pressure and rubbing the muscle to help it release the
cramp.

If you have a foam roller, you might try sitting on the floor with the roller under the affected thigh. Slowly use
your arms to raise your hips off the floor, keeping your opposite leg slightly bent. Then slowly roll it between
your knee and buttocks.
 Hot and cold therapy
The general rule is to apply heat to muscles when they’re tight. So, at the most acute phase of the cramp, heat
can help.

● You can make a hot compress at home by placing a towel in a bowl of hot (not scalding) water. Wring
out the towel, then fold it into a square before applying to the area for 20 minutes.
● Alternatively, you can fill a sock with rice, tie it off, and microwave it for 15-second increments until
warm. Apply it on the cramp for 20 minutes.
● After the contracting has passed, try applying ice packs to ease sore muscles.

PREVENTION
These steps may help prevent cramps:

Avoid dehydration. Drink plenty of liquids every day. The amount depends on what you eat, your sex, your level
of activity, the weather, your health, your age and medications you take. Fluids help your muscles contract and
relax and keep muscle cells hydrated and less irritable. During activity, replenish fluids at regular intervals, and
continue drinking water or other fluids after you're finished.
Stretch your muscles. Stretch before and after you use any muscle for an extended period. If you tend to have
leg cramps at night, stretch before bedtime. Light exercise, such as riding a stationary bicycle for a few minutes
before bedtime, also may help prevent cramps while you're sleeping.

6. METATARSALGIA

What Is Metatarsalgia?
Metatarsalgia is a common overuse injury. The term describes pain and
inflammation in the ball of your foot. It’s often thought of as a symptom of
other conditions, rather than as a specific disease.
CAUSES
The pain of metatarsalgia comes from too much pressure on one spot in your
foot. It often results from the pounding your feet take during high-impact
sports. Or you may have something unusual about your bones or muscles that
affects the way pressure is distributed on your feet, such as:

A short first metatarsal bone or a long second metatarsal bone

● Prominent metatarsal heads

● Tight toe extensors (muscles)
● Weak toe flexors (muscles)
● Hammertoe deformity
● Hypermobile first foot bone
● Tight Achilles tendon

Other things that can cause metatarsalgia include:

● Excessive pronation (side-to-side movement of the foot when walking or running)

● Shoes that don’t fit well
● Being overweight
● Stress fractures in your toes or metatarsals
● Bunions
● Torn ligaments in your feet

SYMPTOMS

The main symptom of metatarsalgia is pain at the end of one or more of the metatarsal bones. Those are
the bones in the ball of your foot, closest to your toes.

▪ The pain can be sharp, a dull ache, or a burning feeling.

▪ You may feel like you’re stepping on a pebble.
 ▪ The pain is typically worse when you walk or run.
▪ You may feel tingling or numbness in your toes.

Athletes who take part in high-impact activities and also have an inflammatory condition like bursitis often
have more widespread pain in the ball and middle of the foot.

7. STRESS FRACTURES

What is stress fracture?

Stress fractures are tiny cracks in a bone. They're caused by repetitive

force, often from overuse — such as repeatedly jumping up and down or
running long distances. Stress fractures can also develop from normal use of a
bone that's weakened by a condition such as osteoporosis.

CAUSES

Stress fractures often result from increasing the amount or intensity of an activity too quickly.

● Bone adapts gradually to increased loads through remodeling, a normal process that speeds up when
the load on the bone increases. During remodeling, bone tissue is destroyed (resorption), then rebuilt.
● Bones subjected to unaccustomed force without enough time for recovery resorb cells faster than your
body can replace them, which makes you more susceptible to stress fractures.

SYMPTOMS

At first, you might barely notice the pain associated with a stress fracture, but it tends to worsen with time. The
tenderness usually starts at a specific spot and decreases during rest. You might have swelling around the
painful area.

TREATMENT

Doctors can sometimes diagnose a stress fracture from a medical history and a physical exam, but imaging tests
are often needed such as X-ray, Bone scan or MRI.

To reduce the bone's weight-bearing load until healing occurs, you might need to wear a walking boot or brace
or use crutches.

Although unusual, surgery is sometimes necessary to ensure complete healing of some types of stress fractures,
especially those that occur in areas with a poor blood supply. Surgery also might be an option to help healing in
elite athletes who want to return to their sport more quickly or labourers whose work involves the stress
fracture site.

PREVENTION

Simple steps can help you prevent stress fractures.

● Make changes slowly. Start any new exercise program slowly and progress gradually. Avoid increasing the
amount you exercise by more than 10% a week.
● Use proper footwear. Make sure your shoes fit well and are appropriate for your activity. If you have flat
feet, ask your doctor about arch supports for your shoes.
● Cross-train. Add low-impact activities to your exercise regimen to avoid repetitively stressing a particular
part of your body.
● Get proper nutrition. To keep your bones strong, make sure your diet includes enough calcium, vitamin D
and other nutrients.
 8. BONE FRACTURES

What is a bone fracture?

A bone fracture is the medical definition for a broken

bone.

Fractures are usually caused by traumas like falls, car

accidents or sports injuries. But some medical conditions and
repetitive forces (like running) can increase your risk for
experiencing certain types of fractures.

If you break a bone, you might need surgery to repair

it. Some people only need a splint, cast, brace or sling for their
bone to heal. How long it takes to recover fully depends on
which of your bones are fractured, where the fracture is and
what caused it.

CAUSES

Bone fractures are almost always caused by traumas. Anything that hits one of your bones with enough force
can break it. Some of the most common causes include:

● Car accidents.
● Falls.
● Sports injuries.
Sometimes you can fracture a bone without experiencing a trauma. Repetitive forces — like running or
practicing a sport — can cause stress fractures. Similarly, repeating one movement or motion constantly over a
long period of time can lead to overuse syndrome in your hands and arms. If you play an instrument or use your
hands in the same way every day at work you’re more likely to develop a stress fracture.

Your risk of experiencing a fracture is greatly increased if you have osteoporosis. Osteoporosis causes more than
one million fractures each year.

SYMPTOMS

Symptoms of bone fractures include:

● Pain.
● Swelling.
● Tenderness.
● Inability to move a part of your body like you usually can.
● Bruising or discoloration.
● A deformity or bump that’s not usually on your body.

TREATMENT

How your fracture is treated depends on which type it is, what caused it and how damaged your bones are.

a) Immobilization
If your fracture is mild and your bones did not move far out of place (if it’s non-displaced), you might only need
a splint or cast. Splinting usually lasts for three to five weeks. If you need a cast, it will likely be for longer,
typically six to eight weeks. In both cases you’ll likely need follow up X-rays to make sure your bones are healing
correctly.
Closed reduction
More severe breaks require a closed reduction to set (realign) your bones. During this non-surgical procedure,
your provider will physically push and pull your body on the outside to line up your broken bones inside you. To
prevent you from feeling pain during the procedure you’ll receive one of the following:
● Local anesthetic to numb the area around your fracture.
● Sedatives to relax your whole body.
● General anesthesia to make you sleep through the procedure.

After the closed reduction, your provider will put you in a splint or cast.
b) Bone fracture surgery
Some bone fractures require surgery. Depending on which type of fracture you have — and how badly your
bones are damaged — there are few techniques your surgeon might use.
Internal fixation
Your surgeon will realign (set) your bones to their correct position and then secure them in place so they can
heal and grow back together. They usually perform what’s called an internal fixation, which means your surgeon
inserts pieces of metal into your bone to hold it in place while it heals. You’ll need to limit how much you use
that part of your body to make sure your bone can fully heal.
Internal fixation techniques include:
● Rods: A rod inserted through the center of your bone that runs from top-to-bottom.
● Plates and screws: Metal plates screwed into your bone to hold the pieces together in place.
● Pins and wires: Pins and wires hold pieces of bone in place that are too small for other fasteners. They’re
typically used at the same time as either rods or plates.

Some people live with these pieces inserted in them forever. You might need follow-up surgeries to remove
them.

c) External fixation
You might need an external fixation. Your surgeon will put screws in your bone on either side of the fracture
inside your body then connect them to a brace or bracket around the bone outside your body. This is usually a
temporary way to stabilize your fracture and give it time to begin healing before you have an internal fixation.

i. Arthroplasty
If you fracture a joint (like your shoulder, elbow or knee) you might need an arthroplasty (joint replacement).
Your surgeon will remove the damaged joint and replace it with an artificial joint. The artificial joint (prosthesis)
can be metal, ceramic or heavy-duty plastic. The new joint will look like your natural joint and move in a similar
way.

ii. Bone grafting

You might need bone grafting if your fracture is severely displaced or if your bone isn’t healing back together as
well as it should. Your surgeon will insert additional bone tissue to rejoin your fractured bone. After that, they’ll
usually perform an internal fixation to hold the pieces together while your bone regrows. Bone grafts can come
from a few sources:
● Internally from somewhere else in your body — usually the top of your hip bone.
● An external donor.
● An artificial replacement piece.
After your surgery, your bone will be immobilized. You’ll need some combination of a splint, cast, brace or sling
before you can start using it like you did before your fracture.

PREVENTION

Follow these general safety tips to reduce your risk of an injury:

● Always wear your seatbelt.

● Wear the right protective equipment for all activities and sports.
● Make sure your home and workspace are free from clutter that could trip you or others.
● Always use the proper tools or equipment at home to reach things. Never stand on chairs, tables or
countertops.
● Follow a diet and exercise plan that will help you maintain good bone health.
● Talk to your provider about a bone density test if you’re older than 50 or if you have a family history of
osteoporosis.
● Use your cane or walker if you have difficulty walking or have an increased risk for falls.
 9. DISLOCATIONS

What is dislocation?

The place where two or more bones in the body come together
is called a joint. A dislocation occurs when the bones in a joint become
separated or knocked out of their usual positions. Any joint in the body
can become dislocated. If the joint is partially dislocated, it is called a
subluxation.

Dislocations can be very painful and cause the affected joint

area to be unsteady or immobile (unable to move). They can also strain
or tear the surrounding muscles, nerves, and tendons (tissue that
connects the bones at a joint). You should seek medical treatment for a
dislocation.

CAUSES

Trauma that forces a joint out of place causes a dislocation. Car accidents, falls, and contact sports such as
football are common causes of this injury.

Dislocations also occur during regular activities when the muscles and tendons surrounding the joint are weak.
These injuries happen more often in older people who have weaker muscles and balance issues.

SYMPTOMS

Symptoms of a dislocation vary depending on the severity and location of the injury. The symptoms of a
dislocated joint include:

● Pain
● Swelling
● Bruising
● Instability of the joint
● Loss of ability to move the joint
● Visibly deformed joint (bone looks out of place)

TREATMENT

Treatment can vary based on the severity of the injury and which joint is dislocated. Applying ice and keeping
the joint elevated can help reduce pain while you wait to see a doctor. Treatments for dislocations include:

● Medication: Your doctor may recommend medication to reduce pain from a dislocation
● Manipulation: A doctor returns the bones to their proper places.
● Rest: Once the joint is back in place, you may need to protect it and keep it immobile. Using a sling or
splint can help the area heal fully.
● Rehabilitation: Physical therapy exercises strengthen the muscles and ligaments around the joint to
help support it.
● Surgery: Your doctor may recommend surgery if:
o Manipulation does not work to put the bones back in place.
o The dislocation damaged blood vessels or nerves.
o The dislocation damaged bones, tore muscles or ligaments that need repair.

AEROBIC EXERCISE

AEROBICS

The word aerobic literally means “with oxygen” or “in the presence of oxygen” refers to exercise that
involves or improves oxygen consumption by the body. Aerobic activity trains the heart, lungs and
cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.
 HISTORY OF AEROBICS

Both the term and the specific exercise method were developed by a physician, named Dr. Kenneth H.
Cooper, in San Antonio air force hospital in Texas. His book “Aerobics” was published in 1968. After the
publishing of Cooper’s book, the fitness instructor Jackie Sorenson developed a series of dance routines known
as the aerobic dance to improve cardiovascular fitness.

WHAT IS AEROBIC GOOD FOR?

A regular workout will:

•strengthen your heart muscle and lungs,

•stimulate the circulation of blood,
•help you burn calories,
•and improve the shape and tone of your body.
EQUIPMENT

Aerobic equipment can comprehend floor mats, dumbbells, balls, steps, ropes, bicycles,
trampolines.

KINDS OF AEROBICS

1. Freestyle Aerobics

Freestyle aerobics is an aerobics style in which a group instructor choreographs several short dance
combinations and teaches them to the class. This is usually achieved by teaching the class 1-2 movements at
a time and repeating the movements until the class is able to join the whole choreography together. Aerobic
music is used throughout the class. This is sometimes followed by a strength section which uses body weight
exercises to strengthen muscles and a stretch routine to cool down and improve flexibility.

2. Step Aerobics
 Step aerobics is an aerobic exercise that is performed by stepping onto and off of an elevated
platform while doing upper body movements. Also known as step training, the choreographed moves are
done as a moderate- to high-intensity cardiovascular workout. Step aerobics routines are easy to learn for
most people, and workouts are designed for a range of fitness levels. Step aerobics are usually done to music
that ranges from 120 to 127 beats per minute, and the goal of the workout is to exercise within the target
heart range for a certain amount of time. The target heart rate is the rate that the heart should pump during
exercise to achieve the maximum cardiovascular benefit.

Step patterns include the:

Basic right and left. The basic right starts with the person stepping onto the platform with the right
foot, and then brings the left foot. The person then steps down with the right, and then the left. For the basic
left, the pattern starts with the left foot.

3. Sports aerobics

Sport aerobics also referred to as aerobic gymnastics, is a sport where the objective is to perform
several high-intensity gymnastic moves and patterns that are synchronised with fast-paced music. The sport,
which originated as a variation of traditional aerobics, later integrated aspects of sports acrobatics and
rhythmic gymnastics, dance and choreography. Sport aerobics consist of a routine that lasts up to 90 seconds
and includes movements from four elements: dynamic strength, static strength, balance and flexibility. Sport
aerobic routines are both individual and team events for both men, women and mixed teams. Each routine
should include moment patterns with both arms and legs, and pushups, high leg kicks and jumping jacks are
compulsory movements, while the entire routine should be performed as music choreography.
 4. Water Aerobics

Water aerobics is a type of aerobic exercise (meaning it gets your heart rate up) that’s completed in a
swimming pool. Water aerobics is performed in waist-deep water or deeper and rarely includes swimming.
Many of the exercises in a water aerobics class are similar to a normal aerobics class, but because water is so
buoyant, moves can be completed with less impact on the joints. In general, water aerobics is a great
exercise option for people of all ages, but can be especially useful for seniors or those with joint concerns.
When starting water aerobics, keep in mind:

● You should have a buddy: Make sure someone else is in the pool with you during your workout. This can be
your instructor, lifeguard, a friend, or a family member.
● Start in the shallow end: If you’re not a confident swimmer or have never tried water-based exercise before,
start in the shallow end and slowly work your way to deeper parts of the pool. Most aerobic exercises can be
completed in waist-shoulder depth.
● Familiarize yourself with your environment: Before starting your workout, familiarize yourself with the
facility. Make sure you know where the shallow end drops off, where ladders and stairs are, and where
lifeguards are located in the case of an emergency.
● Start slow: Like any workout program, start slowly and listen to your body. Even simple movements, like
walking in the water, can create a strong foundation for increased movement.
5. Dance aerobics

Aerobic dance is a particular type of workout style performed in a group exercise setting. Each
participant does aerobic dance for personal reasons such as to improve health, lose weight, tone muscles and
improve the quality of their meaningful life. Aerobic dance has its foundation in dance-inspired movements.
It is a cardiovascular workout set to music in a group exercise setting. You do not have to memorize dance
moves, as the classes are taught by instructors who verbally tell and visually show the choreography. The
classes are considered aerobic when you use full-body, rhythmic, large-muscle movements. It is performed in
a non-competitive environment. In the early 1980's when aerobics was gaining popularity, many classes were
taught without mirrors. This atmosphere encouraged participants to concentrate on their abilities and not
their physical attributes. Aerobic dance instructors create a workout that does not put participant against
participant. Dancers participate to improve their health in a fun way and only compete against themselves.