IMPORTANCE OF PHYSICAL FITNESS Ways to Make Your Program Work for You

ACTIVITIES
o Choose an activity of your interest.
Engaging in Regular Physical Fitness Activities is (Choose the best among the rest.)
exciting because it can help you to improved o Exercising with someone else can make it
your cardio-respiratory fitness, build a strong more fun. (Especially if your companion is
bones and muscles, it controls weight, it reduces the pair of your heart.)
symptoms of anxiety and depression and reduce o Vary your routine. (Be cautious)
the risks of developing health conditions such as; o Choose a comfortable time of day. (Find
heart disease, cancer, type 2 diabetes and many a time that work best for you and when
more. Regular Physical Fitness Activities is fun you feel good)
and enjoyable and also a healthy for your well- o Don’t get discouraged. It can take some
being. time before you notice some of the
“The World Health Organization (WHO) says…a changes or benefits from exercise.
Sedentary Life is one of the ten leading causes of (Patient is the KEY)
death and disability, and lack of activity leads to o Forget “No Pain, No Gain.” While a little
more than 2 Million deaths annually.” According soreness is normal after you first start
to Les Snowden. exercising, pain isn’t stop if you hurt. (No
Guts, No Glory)
TIPS TO HAVE A GREAT WORKOUT/ o Make exercise fun (You can learn a new
EXERCISE EXPERIENCE… dance or new enjoyable physical activity)
🞆 Ensure to target all the major muscle groups in o Beware of “low fat” or “fat free” foods-
your body equally. they’ve often loaded with sugar Water is
life. So drink 8 glasses of water a day.
🞆 Create a workout/exercise based on the basic o Eat breakfast ALWAYS and NEVER skip
functional movements of your body. meals.
🞆 Compound exercise is the foundation of your
workout.
Locomotor Movements- are movement that
🞆 Performing each exercise more frequently brings the performer from one place to
allows for faster learning. another. The examples are the following:
🞆 Variety in the movements will create a better 1. Walk – step in all directions
result. 2. Run - a walk with longer strides
GENERAL BENEFITS OF 3. Hop – a spring on one foot and land on
WORKOUT/EXERCISE the same foot.
4. Skip- a step and a hop with the same foot
✞ Improved Health in one count.
5. Leap- to spring one foot and land on the
✞ Stronger Muscles other foot.
6. Jump- to bring on both feet and land on
✞ Better Flexibility
one or both feet.
✞ Improved Posture 7. Gallop – moving in continuous forward or
sideward direction with one foot leading.
✞ Improved Heart and Lung System 8. Slide – gliding along the floor with either
foot.
✞ Better Appetite 9. Crawling- moving forward your arms
(Vice Versa) with contra lateral movement
✞ Feeling More Relaxed
of your feet.An easy movement but it
✞ Better Social Life takes more coordination from lower to
upper body.
✞ Improved Quality of Life

✞ Reduced Risk and Disease and ill -Health

Axial Movements- are movements done in ✞Cross-Leg Stretch
place.
-Sit-on the floor with leg
1. Bend or Flex crossed (Indian style)
2. Lift, Raise -Slowly leap forward extending
3. Stretch, Extend, Straighten the arms out on the floor as far as
4. Twist -possible, and then hold.
5. Circle
6. Swing ✞ Hip Flexor
7. Turn, Rotate
8. Vibratory - Stand with one foot in front
of the other, toes pointed
THE EXERCISE PROGRAM forward.
Exercise affects the individual’s health and fitness - Bend the front knee into 90
status. People exercise to keep healthy. They degrees and extend the rear
exercise to lose weight or to stay fit. They leg back, lowering the hips
exercise to make their muscles bigger and toward the floor.
stronger. – Hold. keep the front knee even with or behind
the front ankle.
Exercise is a big part of staying physically fit.
People who are physically fit are alert and full of ✞ Seated Hip Stretch
energy. Exercise can also help people to handle
stress. Exercise is especially good for children, - Sit with one leg straight and
teens and older persons. the other bent, crossed over
the straight leg.
A. CARDIORESPIRATORY ENDURANCE - Twist to the side of the bent leg and place the
EXERCISES opposite elbow outside the bent knee.
1. Run/March in Place - Hold, switch legs and repeat on the other side.

🞆 Alternate lifting the knees, swinging the arms in ✞ Seated Straddle

opposition.
- Sit on the floor with legs
2. Elbow to knee spread. Reach with both hands
🞆 Alternate lifting the knees, touching each toward one foot or ankle.
with opposite elbow - Hold, and then reach with both
hands toward the other foot or
3. Jumping Jack ankle then, hold.
🞆 Stand erect with arms at
sides, jump up, landing with ✞ Seated Toe Touch
feet apart and arms extended - Sit on the floor with legs
overhead. Return to starting straight ahead (it is best not to
position. lock the knees) and feet
4. Stride Jump together.
- With both hands, slowly reach
🞆 Stand with one foot in front of the out toward both feet and ankles then, hold.
other, jump up and switch feet
landing with the other foot in front.
5. Knee Slap
🞆 Alternate lifting the knees, touching each with
both hands at the same time.
B. FLEXIBILITY EXERCISES B2. DYNAMIC STRETCHES
B1. STATIC STRETCHES-are those in which you ✞ Backward Arm Circles
stand, sit or lie still and hold a single position for - Stand erect feet on a side standing position.
period of time, up to about 45 seconds. - Arms sideward parallel to the floor.
- Slowly circle the arms backward and forward. - Return to the starting position
- Start with small circles, then move to large
ones.  Curl-Down
- Sit with knees bent and arms crossed on the
Lateral Trunk Flexion/ Bend chest.
- Stand erect on a stride - Slowly lower your
position, hands on hips. back to the floor, return to the starting
- Bending at the waist position.
sideward R and L, return to
starting position.  Curl- Up
- Repeat, moving alternately sideward R and L. - Lie on your back with knees
bent and arms
Neck Stretches extended toward the
- Stride standing position hands on legs. - Tighten the
waist. abdomen and lift
- Bend head sideward R back to center shoulders off the floor as hands
L alternately slide forward.
- Bend head - Return to starting position.
forward and backward alternately.
 Reverse Curl-Up
Overhead Reach - Lie on your back with
-Stride standing position hands knees up and arms
on waist. across the chest.
- Place one hand on hip and bend - Lift hips toward the
to the side, extending the opposite ceiling while extending the legs.
arm overhead. - Return to starting position.
- Repeat, moving from side to side.
 Side Curl- Up
Shoulder Rolls - Lies on the side with knees bent.
- Stride standing position hands on waist. - Place the bottom arm under the head and the
- Slowly raise the shoulders toward the ears, then tap arm across the
rotate them backward and down to the starting stomach.
position. - Lift the bottom shoulder off the floor with the top
- Continue in circles, switch to a forward direction shoulder pointed
after the desired repetitions are complete. toward the ceiling. - Return to the starting
position.

C2. UPPER BODY

• Ball Push- Ups

C. MUSCULAR STRENGTH AND ENDURANCE - Support the body on hands and toes (or
EXERCISES. knees) with foam ball
positioned under the chest.
C1. ABDOMINAL - Slowly lower the body onto the ball, pressing it
 Crunches down. - Push up with
- Lie on your back with both knees up and hands arms and return to the starting point.
behind the head.
-Tighten the abdomen and lift the shoulders off • Seal Walk
the floor, bringing
elbows toward knees.
- Support the body on both hands with legs on the  Hip Flexion
floor and arms straight. - Stand erect with hands on
- Walk forward on the hands, dragging the legs. hips, slowly lift one knee in
front.
• Bear Walk - Lower the leg, touching the
- Supporting the body on floor with toe.
hands and feet, “walk” - Repeat (for better balance, rest the opposite
forward. hand against the wall.)

• Crab Push-Ups  Knee Dips

- Support the body - Stand erect with hands
on hands and feet on hips and one foot in
with knees bent front of the other(About
and arms straight. one step)
- Bend the elbows - Bend the back knee and
and lower the buttocks toward the floor. slowly lower it toward the floor.
- Straighten the arms and return to starting -Alternate legs with each dip by switching feet, or
position. do continuous
dips on one leg before switching to the other.
• Partner Pull-Up - Stay the back
- Lie on your back between the legs of a partner. straight.
- Grasping the partner’s hand, pull your body up
off the floor. Vertical Jump
-The partner - Stand with arms at
should keep a straight back and knees slightly sides and feet slightly
bent; the partner does not apart.
pull-up. - Bend at the knees
and hips, swinging
arms backward and
forward bringing arms
overhead.
- Land on both feet in a balanced position and
repeat.

D. DUMBBELL EXERCISE

 BENT- OVER ROWING

C3. LOWER BODY - Stand with feet and shoulder
- width apart
 Heel Lift - Bend at the waist
- Stand erect with feet several inches apart and back is almost
arms at sides. parallel to the floor
- Lift the heels off the floor to stand on the balls of (back should be
the feet. straight).
-Lower the heals and repeat. - Extend the arms toward the floor.
- Slowly lift the arms by pulling the elbows up and
 Hip Abduction toward the ceiling.
- Lie on the side with hips and knees bent. -Once elbows are above the back, lower the arms
- Slowly lift the top leg up until the knee is and repeat.
above the hips.
- Lower the leg to starting position and  BICEPS CURL
repeat.
- Stand erect with - Bend at the waist and place the empty hand on
shoulder- width apart the forward knee, extending the other arm toward
and arms extended the floor.
down at sides. - Slowly lift the weight by pulling the elbow up
- Keeping elbows close to toward the ceiling.
the body, bend them and lift hands toward the - Once the elbow is above your back, lower the
chest. arm and repeat.
- Slowly lower hands and repeat.
 UPRIGHT ROWING
 LATERAL DELTOID LIFT - Stand erect with feet shoulder-width apart and
- Stand erect with feet arms extended down
–shoulder-width apart and the floor in front, weights held to end.
arms extended down - Keeping hands together, pull elbows up toward
at sides. the ceiling.
- Slowly lift arms out to the - Once hands reach the chin, lower the arms and
sides until parallel to the floor. repeat.
- Pause at the top, then lower to the starting
position.
- Keep elbows slightly bent during the exercise.

 OVERHEAD PRESS
- Stand erect with
shoulder-width apart
and elbows bent with
hands at
shoulders.
- Slowly straighten
arms, lifting hands overhead.
- Lower to the starting position and repeat.
E. BALL EXERCISE

• They are weight training exercises that

are performed using an exercise
ball (also called a fitness ball or a Swiss
ball).
 OVERHEAD TRICEPS EXTENSION • Invented in Italy in the ‘60s, they were first
- Stand erect with feet shoulder-width apart. used in Switzerland before
- Put hands together behind the head so that being introduced in America in the ‘80s.
elbows are pointed toward the ceiling.
- Slowly straighten the arms, extending hands up TARGET CORE MUSCLES
overhead. - This is the main reason in ball exercises,
- Lower the hands to the starting position and because they can target,
repeat. stabilizing (or core) muscles like no other weight
training exercise
 SHOULDER SHRUGS can.
- Stand erect with feet shoulder-width - Because you are placed in positions where
apart and arms extended down at sides you’ll need to maintain
- Slowly lift shoulders toward the ears, balance, your core muscles have no other
pause, then return to the starting choices but to kick in and
position. make sure you don’t fall off your position.

 SINGLE ARM ROWING

- Holding a weight in one hand only, stand with
opposite foot in front.