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THE Exercise Program
agriculture (Eastern Samar State University)
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Chapter 5
THE EXERCISE PROGRAM
Introduction:
Exercise Program is a planned activity detailing a range of physical exercise and the amount of
time each exercise should be performed where it is typically designed to individuals’ needs. It is a great
way to stay fit and it also brings a wide range of physical and mental benefit. This aims to assist in
developing and maintaining physical fitness and acquire the ability to analyze movements. Proper
exercise or the program of exercise depends on the individual’s needs considering the type of the body
and what needs to be improved. Likewise, it can contribute to self-discipline, inter-personal relationships,
creativity, initiative, and leadership.
Learning Outcomes
At the end of this lesson, the students are expected to:
1. identify the parts and principles of an exercise program
2. recognize the importance of understanding their responsibility of taking care of their body;
and
3. create an exercise program depending on their physical fitness assessment results.
4. value fitness by engaging in a well-planned exercise program.
LESSON
11
PARTS OF AN EXERCISE PROGRAM
A person who exercise regularly and correctly can get the full benefits of every activity. There are
three stages in an exercise program, namely: warm-up, workout or main activity, and cool-down
A. THE WARM-UP
Warm-up is the first step in the exercise routine. The purpose is to stretch the muscles to
avoid muscle injury, and to heat up the body, giving a slight increase in the heart rate in
preparation for the vigorous working phase. Warm-up exercise take about 5 to 10 minutes on the
person and the activity he is to indulge in.
A dance warm-up may include more arm raising and swinging routines with basic
locomotor movements or simple dance steps. A musical accompaniment is required.
Sports activities may require additional warm-up routines affecting the body part that will
undergo vigorous activities.
The Warm-up Procedure:
Isolation phase (1-1.5 min.) focuses in exercising one body part at a time with simple
movements. It helps to create body awareness and to focus attention on posture and
alignment.
Example: march, arms bent at sides, closed fists, stand straight, chest up
Active warm-up (3-4 min.) involves full body movements such as simple calisthenics, brisk
walking or light jogging. It starts slowly and intensifies, elevating the heart rate and warming
the muscles. When light perspiration begins, the participation is ready for intense activity.
Example: March, side steps, V-Step, knee lift
March with arm push, side steps with arms up and clap,
V-step with box, knee lift with a jerk
Dynamic stretching (1.2.5 min) the major group muscles to be sued in the work-out should be
subjected to stretching with the purpose to loosen the muscle fiber. Bounce not too much.
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Example: arms stretch sideward.
B. The WORK- OUT
The WORK- OUT activity can be in the form of (1) Aerobics, which is the exercise done
over relatively long period of time where abundant supply of oxygen is needed by the body as it
performs exercises of sustained intensity, (2) Isotonic, which are characterized by the
movements of the joints and extremities as the muscle contracts and relax.
The WORK- OUT PROCEDURE:
AEROBIC WARM- UP (5 –10 min.) Low impact approach with simple routines that stresses the
use of large muscle group.
PEAK AEROBIC SESSION (20-30 min.) Advance to high impact routines, intensified with low
impact movement. In this session, WORKING HEART RATE (WHR) should be monitored
and must stay at heart rate zones (defined as 60- 80% of maximum exercise capacity).
*PLEASE TAKE NOTE: above 80% of work-out exercise capacity can be fatal.
TONING & CONDITIONING EXERCISES (5- 20 min) Typically, exercises targeting abdomen,
chest, arms, buttocks and thighs are included. Frequently, resistance equipment is used
to add both difficulty and variety.
To know EXERCISE HEART RATE – it is felt by placing a finger (not thumb) on the skin near a major
artery. (the walls of the arteries are elastic, & they expand during contraction of the heart. The increase in
BP during systole causes a pulsation in the arteries.
*While engaging in the work-out, monitor your pulse rate.
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Each of the variety of aerobic activity to choose from has its individual characteristics. The
interesting side of this aerobic activities when movement is combined with music and dance routine
regular and active participation in aerobic dance improve mainly the cardiovascular endurance, and it
brings good psychological health. One important factor to enjoying all the benefits of aerobic dancing is
the appropriate level of participation. Aerobics uses and borrow movements from other dances like jazz,
ballet, disco, funk, hip-hop, and Latin dances.
Aerobic Dance Elements Steps
March/walk/step Transfer weight from one foot to another, w/o losing contact w/ the
floor
Hamstring Curl Step R foot to the right side; lift and bend the left leg (heels toward
buttocks)
Step touch Step R foot to the right side; tap ball of the L foot
Knee lift Step R foot to the right side; lift and bend the left leg
Heel Jack Jump with feet together; jump. Extending left heel to the left side; jump
landing both feet together. Repeat to the other side
Kicks Step R foot to the right side; lift leg forward (front kicks)
Leg lifts Stand on one leg and lift another leg to the side
Knee up Lift knee towards waist (as high as you can lift it easily)
V-Step Lead foot step forward, another foot step forward, lead foot back in,
and other foot back in also. It is just like making a “v” movement with
the feet
A-Step Lead foot step forward, another foot step forward, lead foot step back
and out, the other foot step back out also, making an “a” movement
Zumba is another dance fitness that describes an exercise program as “an exhilarating, effective,
easy-to-follow, Latin-inspires calorie-burning dance fitness-party” (McMmma, 2014). Zumba is now the
language of people who love to dance for a cardiovascular workout. Malls, parks, vacant lots, garage, are
now the venues for Zumba work-out. This is an aerobic type class set to Latin beats and follows Latin
movements. Dance elements of Zumba has a party-like atmosphere with easy to follow moves
consisting of Latin rhythms like Meringue, Cumbia, Salsa, and Reggaeton, and it also involves dance
aerobic elements. Steps may vary depending on the audience. It is instructional and easy to follow, steps
are not complicated to perform because it is repetitive, and music involves fast and slow rhythms.
Zumba Basic Rhythms Description
Meringue It is a faster-faced rhythm said to have originated in the Dominican
Republic which suggested ties to Santo Domingo and Haiti. The “basic
march” is the common move.
Salsa It has a faster tempo with a distinct beat. The Salsa has Cuban flavor with
a blend of Carribean.
Cumbia Colombia, South America, is cited for the rhythm: however, it has
international influences from Europe and Africa. The music is of tropical
and Creole descent.
Reggaeton The reggae style is associated with Jamaica, Panama, and Puerto Rico
rhythm and beat. The favored move is the hit known as “crumping”.
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Flamenco It has international influence associated with rhythms from Southern Spain
and from several other cultures. Upper body movement is strongly
involved accompanied by sounds such a clapping, finger-snapping, and
so on.
Samba The Brazilian connection of hip moves danced in a festive atmosphere
and mood makes it a popular addition to the workout.
C. The COOL- DOWN EXERCISES
The COOL DOWN is usually done 5- 10 minutes after the work-out. Its purpose is to help
prevent soreness of muscles after the rigorous activity. STRETCHING is held slow, static and longer.
Participants are encouraged to relax, do the deep breathing while stretching the large muscles used.
COOL DOWN with FINAL STRETCHING for FLEXIBILITY
Helps prevent soreness of the muscles. Stretching is held slow, static and longer. Participants are
encouraged to relax while stretching to avoid straining of the muscles again.
It must start from prominent muscle groups used during the work-out, going up for the axial body
parts and end with deep breathes (INHALE/ EXHALE).
*PLEASE TAKE NOTE: THE RECOVERY HEART RATE (RHR), should be monitored after cool
down exercises and must be able to go back to pre-exercise heart rate zones (about 80- 100
ASSESSMEN
T
Activity 16: Parts of Exercise Program
At the heading of your activity sheet, write your Name, Course/ Year &
Section
Indicate Exercise Objective and Time
Do not answer on this Handout. Write your answers on a long bond paper.
Do not encode answers. Answers must be HANDWRITTEN
Direction: Write a WARM- UP PLAN based on your specific exercise objective and allotted time. Write
at least 5 exercise per phase.
My WARM- UP EXERCISE PLAN
EXERCISE OBJECTIVE: __________________________TIME: ex: 5 minutes
Phases Warm-up Exercises Direction Figure Counting
A. Isolation Phase Ex: March Walk in place. Arms 16 counts
Bent At The Sides,
Closed Fists. Stand
Straight. Chest Up.
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B. Active Warm-
up
C. Dynamic
Stretching
*PERFORMANCE TASK:
Practice the aerobic dance elements and zumba rhythms.
Invite a partner and study the correct execution of aerobic exercises listed. Try to modify
them or create your own aerobic routine.
Plan a 45-minute exercise program with warm-up, work-out, and cool-down activities.
Implement this program at home, relatives, or friends and report the result.
(this performance task is in preparation of your performance test for the final
examination)
LESSON
13
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