CAVITE STATE UNIVERSITY – Main Campus

COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

FITT 2 FITNESS EXERCISES

Course Description: This course provides in core stability, strength and mobility training. It
includes goal setting exercise progression ad regression, and periodic assessment for the
development of various fitness components.

Topics:

A. Benefits of Exercise

1. Why exercise

2. Health benefits of exercise

3. effects of exercise on the body

4. effects of exercise on posture

B. Proper Warm-up and Cooldown Exercises

1. Purpose of warm and cooldown

- warm-up and types

- cool down

- types of stretching

2. Factors effecting movement

C. Training Principles

1. SPORT Principles

2. FITT Principles

3. DOMS

4. Training Methods

D. Application of Fitness

1. Cardio Training

2. Core Training

3. Circuit Training

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

4. Plyometric Training

5. High Intensity Interval Training/ TABATA

6. Weight Training (3 sessions)

- chest, arms

- back, shoulder

- legs, arms

7. Fartlek Training

8. Game/home based activities

9. Tabata

Proposed Weekly Topic and Exercise:

WEEK NUMBER LECTURE/SCTIVITY

1 INTRODUCTION AND ORIENTATION
2 BENEFITS OF EXERCISE
FACTORS AFFRECTING FITNESS AND PROPERT
3 WARM-UP, COOL DOWN AND STRETVHING
EXERCISE
4 TRAINING PRINCIPLES AND METHODS
DELAYED ONSET MUSCLE SORENESS AND SPELL
5
RELIEF
6 CARDIO TRAINING/HOLY WEEK
7 CORE TRAINING
8 CIRCUIT TRAINING
9 MIDTERM EXAMINATION
10 PLYOMETRICS TRAINING
11 HIIT/TABATA
12 GAME/HOME BASED ACTIVITIES
13 WEIGHT TRAINING (chest-leg-arms)
14 WEIGHT TRAINING (back-shoulder-arms)
15 YOGA/FLEXIBILITY TRAINING
16 EXERCISE PROGRAM
17 EXERCISE PROGRAM
18 FINAL EXAMINATION (OUTPUT OF WEEK 16-17)

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

• Physical activity is associated with a reduction in overall risk of cancer. In colon cancer, the most
active individuals have, on average, a 40-50% lower risk than the least active. Women with higher
levels of physical activity have about a 30% lower risk of breast cancer than the least active.
• Physical activity is a major independent protective factor against coronary heart disease in men
and women. Inactive and unfit people have double the risk of dying from coronary heart disease
compared with more active and fit people. People at high risk of coronary heart disease may
benefit even more from physical activity compared with people at lower risk. Physical activity also
significantly reduces the risk of a stroke and provides effective treatment of peripheral vascular
disease.

EXERCISE CATEGORY
The key difference between theses two types of exercise are the duration and the exercise
intensity.
1. Aerobic/Cardiovascular
These types of exercises are low to moderate in intensity using slow twitch muscle fibers,
these primarily utilize energy created from the aerobic energy system and typically use
large muscle groups in a rhythmical movement for extended periods of time. For example,
cycling, swimming and running.
Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and
lungs, this can be measured using VO2 max. VO2 max is the maximum capacity of an
individual’s body to transport and use oxygen during exercise.

“Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of
cardiovascular fitness and maximal aerobic power. Absolute values of VO2 max are
typically 40-60% higher in men than in women.” (Hyde & Gengenbach 2007)

Standard VO2 max tests include:

• Cooper VO2 max test (12-minute maximum run)
• The multi stage fitness test (bleep test)
• Queens college step test
• Rockport Fitness walking test

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

2. Anaerobic/Resistance
Resistance exercises are a form of strength training at a moderate to high intensity using
fast twitch muscle fibers to apply effort or force to overcome a specific load. Energy for
resistance training is primarily anaerobic (without oxygen) in both the ATPPC and lactate
systems.
If the individual wishes to measure the development to fast twitch muscle fibers, then 1
repetition max tests could be completed to measure the maximal force chosen muscles
can generate in a single repetition.
There are a variety of ways in which muscles can be worked during resistance training
these include:
• Isometric – are movements in which contracting muscles stay the same length whist
applying a force (the plank)
• Concentric – causes muscles to shorten as they contract under tension to apply force
(upward phase of a bicep curl)
• Eccentric – are the opposite to concentric contractions, muscles lengthen under
tension to apply a force (controlled lowering phase of a bicep curl)

EFFECTS OF EXERCISE ON THE BODY

The body will adapt to the pressures put upon it if the overload principle is used. When this is
applied, the body will develop so that it is better suited to these pressures. The type of training
undertaken will promote different adaptations.
Long Term Benefits of Resistance Training to the Body

• Increased bone density

• Increased resting metabolic rate
• Decreased body fat percentage
• Increased creatine phosphate and adenosine triphosphate stores
• Decreased blood pressure
• Decreased blood cholesterol markers
• Muscular hypertrophy
• Improved posture
• Improved core stability
• Decreased risk of injury
• Increased range of movement

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

• Improved power
• Improves strength
• Increased in number and size of mitochondria
• Improved motor unit firing and ability to recruit motor units

Long term Benefits of Cardiovascular Training to the Body

• Increased lung capacity/ Increase in VO2 max

• Hypertrophy of cardiac tissue
• Increased blood volume and red blood cell count
• Increased cardiac output and stroke volume
• Increased number of capillaries (capillarization)
• Reduction in blood pressure
• Increased number of mitochondria
• Increase in bone density
• Lower blood cholesterol markers (reduction In HDL count)
• Reduction in body fat

EFFECTS OF EXERCISE ON POSTURE

Poor posture is common in both children and adults, which is usually caused by muscular
imbalance. There are many causes of poor posture within a modern lifestyle. These include work
such as desk jobs (which can cause a shortening of the pectorals) and driving (which can lead to
a shortening of the hip flexors). Theses in turn can affect spinal posture.
Through a combination od stretching and strengthening specific muscle groups postural
abnormalities can be improved. Below are a few exercises that can be completed to improve some
spinal abnormalities, for more detail on these abnormalities refer to the anatomy and physiology
section.

Posture – is the position in which you hold your body in relation to gravity.
Lordosis Exercise Requirements:

• Strengthen abdominals
• Strengthen Gluteals
• Strengthen Hamstrings
• Stretch Hip Flexor
• Stretch Quadriceps

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

• Stretch Erector Spinae

Kyphosis Exercise Requirements:

• Strengthen Posterior Deltoid

• Strengthen Trapezius
• Strengthen Rhomboid
• Strengthen Infraspinatus and Teres Minor
• Stretch Latissimus Dorsi
• Stretch Pectorals
• Stretch Anterior Deltoid

Flat Back Exercise Requirements:

• Strengthen Posterior Deltoids

• Strengthen Trapezius
• Strengthen Rhomboids
• Strengthen Infraspinatus and Teres Minor
• Strengthen Hip Flexors
• Stretch Gluteals
• Stretch Hamstrings
• Stretch Pectorals
• Stretch Abdominals

FACTORS AFFECTING FITNESS & PROPER WARM-UP, COOL DOWN AND

STRETHING EXERCISES
FACTORS AFFECTING FITNESS

Diet – When exercising, the body requires sufficient quantities of substances for energy, growth,
and repair. A diet that lacks in quality can lead to fatigue, increased levels of adipose tissue, poor
bone growth and slow results in training program.

Activity level/type – The frequency, intensity, type, and time of activities will be a large factor as
to the physiological progressions to the human body.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

Physical Disabilities – There are many disabilities than can cause physical impairment; however,
exercise adaptations can help correct/enhance body functioning with targeted exercises.
Illness and fatigue – Illness will affect training directly. Depending on the illness this can e both
short and long term. Fatigue will hamper progress. Rest is an essential part of an exercise
program.
Drugs – These can b both social and medical. These should be picked up in pre-exercise screening.
If medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If
social drugs are taken this will affect the body in a variety of ways. Training should never take
place if you suspect client has taken recreational drugs

PURPOSE OF WARM-UP AND COOL DOWN

When designing an exercise program, it is essential that a specific warm-up and cool down are
included. These are often neglected by gym users but have an important role in preparing and
returning the body to a pre-exercise state to reduce the risk of injury.

WARM-UP
A warm-up is an exercise that gradually builds in intensity at the beginning of a workout. This
prepares muscles, heart rate, blood pressure and body temperature for the following forthcoming
exercises.
A typical warm-up may include cardiovascular exercise with a gradual increase in intensity. This is
often referred to as a pulse raiser. Mobilization exercises to promote joint movement and pre-
exercise stretching (static, dynamic, or ballistic) may also be included.
A warm-up is prescribed to raise the body temperature to 39/40 degrees. This small increase in
temperature has many benefits to exercise performance:
1. This heating effect will allow the muscles and tendons to become more extensible. This in turn
will create more supple muscle fibers and enhance stretching.
2. An increase in oxygen and essential nutrients to muscle tissue, which occurs due to an increase
in blood flow through vasodilation.
3. Specific warm-ups that mirror the activity about to take place will enhance neural pathways which
speeds up reaction time.
4. Secretion of synovial fluid helps lubricate joints.
5. Psychological preparation for physical activity/exercise.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

The risk of injury can be reduced by about one third and the risk of severe injuries by as much as
a half. (Soligard T, Myklebust G, Steffen K, et al. 2008).

TYPES OF WARM UP
Passive Warm Up – Increases body temperature by some external means, for example a bath or
massage, this however is not the most appropriate method to prepare muscles for exercise.
General Warm Up – Increases body temperature by using general rhythmical body movements
which use large muscle groups, examples of movements include jogging, cycling, and rowing.
Exercise Specific Warm Up – Increases body temperature whilst using specific muscle groups that
are going to be used within the exercise following the warm up. For example, in football, a warm
up would include drills and exercises (turns, jumps, and lunges) which replicate the players’
movement patterns within the game.

COOL DOWN
The purpose of a cool down is to return the body to a pre-exercise state. This may involve a
cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced
by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate, and
blood pressure, back to resting levels. By gently working the major muscle groups, blood pooling
is reduced and the removal of waste products such as lactic acid. A good indication of when the
cool down is complete would be when the participant’s heart rate is reduced to jst above the
individuals resting heart rate figure.
Stretching after the cardiovascular cool down could also reduce the effects of DOMS following
exercise. It can help improve flexibility, which ill have a positive effect on performance in physical
activities, or decrease risk of injuries by helping joints move through their full range of motion
more effectively.

TYPES OF STRETCHING
For Warm Up (Samson, et al., 2012)
Static – This form of stretching is when the client holds the stretch to the end of the muscles
movement. There is no movement during this type of stretch. Correct posture should be
maintained during stretches, which are normally held for 8-10 seconds.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

Dynamic – These types of stretches are seen to be the best way of preparing for exercise. They
are controlled movements that reflect the exercise about to be performed. 8-10 repetitions of
each movement are normally completed.

Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the
muscle to beyond its normal range with the use of momentum. These are not suitable for exercise
beginners as they can cause muscle damage and muscle soreness. An example of this would be
bouncing to touch your toes in a standing hamstring stretch.

For Cool Down

Static (Maintenance) – Cool down stretches are generally static and are held for 15-30 seconds.

Static (Developmental) – These stretches are held for 15 seconds and are repeated as required;
these are used to develop the range of movement at a joint. Firstly, the stretch would be help for
15 seconds maintaining correct posture, once the tension has reduced within the muscle the
stretch will be passively increased and held for a further 15 seconds, repeat as necessary.

TRAINING PRINCIPLES AND METHODS

When designing an exercise program, a fitness professional has six main training principles to
apply as applicable to clients’ goals. These principles can be applied to both health and fitness
related goals. However, fitness goals are usually more specific and focus on improving or
maintaining one or more of the five components of physical fitness.

Training

• The condition of being physically fit for the performance of an athletic exercise or contest
• Act or science of bringing one such a condition.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

Training Principles
S – Specific
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of demands being imposed.
This principle outlines the need for the program to be tailored to the client’s goals. The training
will need to be specific to the final outcomes desired, for example if a client wishes to improve
on their 10km run time, then training should include exercises that meet the physical
requirements. Cycling for example will help improve VO2 max but ideally the client should train
to run that specific distance.

Progression – Take the athlete onto higher level of fitness. This is important as the body will adapt
to the stresses placed every progress you make. It will lead to better results.

Overload – Overload is essential when designing a program, this is the gradual increase of stress
upon the body during exercise training. There are a number of variables a fitness professional can
use to increase the working intensity. These could be:
1. Increasing the weight used whilst decreasing repetitions
2. Slowing repetitions down during the set
3. Adding another set to the end of the section
4. Decrease the rest periods used

Reversibility – Once the client has reached the intended goal they will enter the maintenance
phase of training. This is when exercise is undertaken to maintain current fitness levels. It will
ensure that a training stimulus is still present, therefore reducing the risk of a decline in fitness
levels.
When training ceases the training effect will also stop. It gradually reduces at approximately one
third of the acquisition (Jenson and Fisher, 1972)

Tedium – enjoyable form of training

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

FITT PRINCIPLES

Frequency – Intensity – Time – Type –

The number of The level of work The duration of a The choice of activity
exercise sessions in a performed during an given session i.e., 45 i.e., cardiovascular,
set period i.e., 3 activity session i.e., minutes resistance training, or
sessions per week moderate intensity activity specific
(football, rugby, etc.)

DELAYED ONSET MUSCLE SORENESS AND SPELL RELIEF

D.O.M.S.

• Any activity that places an unaccustomed load on muscles may lead to a condition referred to as
delayed onset muscle soreness (DOMS)

• This type of soreness is different from acute pain or soreness that develops during the actual
activity.

• Typically, delayed soreness begins to develop 12-24 hours after the exercise as been performed
and may produce the greatest discomfort between 24-72 hours after exercise. 5

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

• The soreness that you feel is actually muscle injury. When you exercise a muscle that is
unaccustomed to a particular workload (beginning a new program, or changing the intensity of
your current program), muscle damage occurs.

• The soreness is not caused by a build up of lactic acid. This is a common misconception that has
been disproven by many studies.

• Exercises that stretch or elongate muscles, referred to as an eccentric contraction, tens to cause
more damage and soreness then exercises that shorten muscles, called concentric.

• As the body repairs itself muscle fibers become a little stronger to prepare for their next bout of
exercise, and is less common.

SPELL RELIEF ON D.O.M.S.

• DOMS is often a yellow (caution) flag that overload is too great. Thus, the most effective way to
reduce DOMS is through quality training habits.

• No more that 10% increases in intensity, resistance, or duration is the best way to minimize
muscle soreness.

• There is no reliable evidence that traditional R.I.C.E. therapy (Rese, Ice, Compression, and
Elevation) are effective tools against DOMS.

TRAINING METHODS
1. Continuous training
• Exercising without rest intervals
• Two types of continuous training:
a. Slow but long distance
b. High intensity

2. Interval training
• Alternating between strenuous exercise & rest.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

3. Circuit training
• Fusion of cardio and resistance exercises

• Is basically a big cardio session with resistance exercises thrown in, or it is resistance session,
but where you would normally rest between your sets, you will be stimulating your
cardiovascular system (doing some form of cardio exercise for a short time)

4. Weight training
• Muscle training is the ability of the muscles to do maximum work within the shortest amount
of time. Muscle endurance is the ability of the muscle to do moderate work over an extended
period of time. Weight Training trains and develops the muscle for power. Spot reduction is
not possible; however, adding lean muscle raises the Basal metabolic Rate and therefore
bums more total body fat.

5. Plyometrics
• Plyometrics employes to develop power and explosive responsiveness, uses the stretch-
shorten cycle (SSC). The whole idea is to develop the most amount of force in the shortest
possible time. When a muscle is flexed or shortened, it’s under tension and will react with
more powerful and explosive contraction sue stored elastic energy.

6. High Intensity Interval training

• Is a type of training that involves a series of low- to high-intensity workouts interspersed with
rest or relief periods, the high intensity periods are typically at or close to aerobic exercise,
while the recovery periods involve activity of lower intensity.

7. Core Training
• Focuses on three areas: core mobility, core stability, and core strength. Each of these plays
an important role in the health, support, and function of your body, so achieving a balance
between them is vital. The starting point of this process lies in learning how to activate,
strengthen, and control the muscles of your pelvic floor.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES
CAVITE STATE UNIVERSITY – Main Campus
COLLEGE OF SPORTS, PHYSICAL ECUCATION AND RECREATION (CSPEAR)

8. Yoga
• Beyond the scope of this manual. The following information is intended to inform the
prospective of the special requirements of this type of client. Yoa instructors are specifically
trained for years in the subject.

Benefits

• Relaxation
• Increased flexibility
• Increased Respiration
• Increased Circulation
• Self-Awareness

9. TABATA
• Designed to afford the body an efficient workout with maximum benefits in a short amount
of time, the tabata training method uses high intensity interval training to provide a full
workout, building strength and improving cardio condition.
• Allows you to shed fat while maintaining current fitness levels and building more muscles.

Department of Service Physical Education

FITT 2: FITNESS EXERCISES