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Exercise Components and Fitness Guide

This document discusses components of exercise including: 1) Health is defined as complete physical, mental, and social well-being, while physical fitness is the ability to perform aspects of sports, occupations and daily activities. 2) Maintaining physical fitness involves getting enough sleep, reducing stress, eating right portion sizes of healthy foods, and exercising daily. 3) An exercise program includes a warm up, stretching, workout, and cool down. The warm up prepares the body while the cool down returns it to normal state gradually.

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Kenneth Boquing
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2 views3 pages

Exercise Components and Fitness Guide

This document discusses components of exercise including: 1) Health is defined as complete physical, mental, and social well-being, while physical fitness is the ability to perform aspects of sports, occupations and daily activities. 2) Maintaining physical fitness involves getting enough sleep, reducing stress, eating right portion sizes of healthy foods, and exercising daily. 3) An exercise program includes a warm up, stretching, workout, and cool down. The warm up prepares the body while the cool down returns it to normal state gradually.

Uploaded by

Kenneth Boquing
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Components of Exercise

Health vs. Physical Fitness

Health – a state of complete physical, mental, and social well – being (World Health
Organization, 1948)

Physical Fitness - is a state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations and daily activities.

Staying Physically Fit

 Be Sure to Get Sleep.


 Reduce Stress.
 Eat the Right Foods and Portion Each Meal.
 Exercise Daily.

Parts of Exercise Program

Warm Up - period or act of preparation for a game, performance, or exercise session, involving gentle
exercise or practice.

Stretching - a form of physical exercise to improve the muscle's felt elasticity and achieve comfortable
muscle tone

Workout - a session of vigorous physical exercise or training.

Cool Down - to return to normal gradually after strenuous exercise by engaging in less strenuous
exercise.

Major Muscles

• Muscles of the Trunk


• Pectoralis Major
• Trapezius
• Latissimus Dorsi
• Rectus Abdominis
• Erector Spinae
• Obliques

• Muscles of the Upper Extremity


• Brachialis
• Biceps Brachii
• Triceps Brachii
• Supinator
• Pronator Quadtrus
• Extensor Carpi Ulnaris
• Extensor Carpi Ulnaris
• Opponens Pollicis

• Muscles of the Lower Extremity


• Adductor Brevis
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
• Iliacus
• Psoas
• Rectus Femoris
• Bicep Femoris
• Gastrocnemius
• Tibialis Anterior

Basic Stretches

 Neck Series
o Head Rotation
o Sideward Neck
o Forward and Backward Head
o Neck Circumduction
 Shoulder, Chest, Arm Series
o Elbow pulls
o Shoulder Rotation
o Arm Swings
 Wrist Series
o Inward
o Upward
o Downward
 Trunk, Thighs, Calves Series
o Straddled Back Stretch
o Forward Bends
o Hip Stretch
o Foot Stretch

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