Unit 4: The Exercise Program

Introduction

Exercise is generally regarded as beneficial to one’s health and well-being. These are physical activities that
make the body fit for the demands on it. They are set of body movements to promote general fitness and are used to
correct minor postural defects.

Exercises are integral part of conditioning the body. Proper exercise helps to reduce tension and to maintain
fitness gains. Likewise, regular exercise is one of the best things that individual can do to improve one’s health condition.
It has many benefits, including improving the overall health and fitness, and reducing the risk for many chronic diseases.

Everyone should do some exercises regularly to help maintain good health. Most exercises increase
respiration and circulation of the blood. By increasing the needed (for delete) oxygen, exercise makes the individual to
breathe more deeply and by contracting the muscles, it helps push the blood to the heart and be circulated to the whole
body to perform its functions well.

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human
body:

1. Aerobic exercise- is any physical activity that uses large muscle groups and causes the body to use more
oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance.
Examples of aerobic exercise including the running, cycling, swimming, brisk walking, skipping rope, rowing,
hiking, dancing, playing tennis, continuous training, and long distance running.
2. Anaerobic exercise- which includes strength and resistance training, can firm, strengthen, and increase
muscle mass, as well as improve bone density, balance, and coordination.
Examples of strength exercises are push ups, pull-ups, lunges, squats, and bench press. Anaerobic exercises
also include weight training, functional training, eccentric training, interval training, and sprinting; high intensity
interval training increase short-term muscle strength.
3. Flexibility exercise- stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility
and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury.

Physical exercise can also include training that focuses on accuracy, agility, power, and speed.

Types of exercise can also be classified as dynamic or static. Dynamic exercises such as steady running, tend
to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely,
static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during
the performance of the exercise.

Phases of the Fitness Exercises Program

1. Warm up Exercises. Sometimes called limbering warm up, it is the initial phase of any exercise program. It
serves to elevate the body temperature to prepare the muscles for any major activity. By warming up, the
muscles are provided with the sufficient amount of blood and oxygen supply so that it will contract more
efficiently. Athletes who directly engage in vigorous activity without warming up run the risk of experiencing
muscle cramps and spasm.
To prevent this, it is recommended that an individual must first go through the first stage- the warm up-so that
the muscle can slowly adapt to the demands of the activity. Warming up the muscle will only take 5 to 10
minutes. In most cases, a good indicator that an individual is already warmed up activities are slow-paced
walking, jogging, and stationary bicycling.

Benefits of warming up before a workout

a. Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
b. Lower risk of injury. Warming up the muscles can help the body relax which, in turn, can lead to less
injury.
c. Increased blood flow and oxygen. Having more blood flows helps the muscles get the nourishment
needed before launching into more intense work.
d. Improved performance. Studies show that warmed up muscles can help you work out more effectively.
e. Better range of motion. Having greater range of motion can help the body move the joints more fully.
f. Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and
with less pain or stiffness.
2. Exercise Proper/Workout. In this phase, individual will choose a particular program that allows them to meet
or achieve the training objective. Calisthenics exercises using weight of the body are practical and inexpensive
to perform especially if there is no weight training equipment in school.
3. Cool Down Exercises. These serve to gradually taper off the body from the stress of exercises. It is important
as warming up because it keeps the blood circulating around the body to prevent the individual from
experiencing some form of dizziness. It creates a pressure against the veins of the circulatory system to permit
the blood flow in one direction going to the heart. Without cooling down, there is a possibility that the blood
 will pool around the lower extremities, depriving the brain of blood and oxygen. Thus, those who suddenly
stop from vigorous activity experience dizziness or even pass out.

Various Functions of Exercises

1. Release pent-up emotions
2. Building strength
3. For stretching
4. Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weight
9. Realign the body
10. Reshape the body
11. Warm up muscles before vigorous physical activity
12. Discharge excess energy
13. For fun

Principles of Training

1. Specificity. The principle states that benefits associated with the training stimulus can only be achieved when
it duplicates the movements and energy systems involved in the exercise. In addition, the exercise must have
a specific purpose that linked to the sport. Developing the factors related in improving sport performance can
only achieve when specific exercise is able to accomplish (Tuliao, 2014).
2. Overload. This refers to the observation that a body system must be exercised at a level beyond which it is
presently accustomed. A specific body system gradually adapts to this overload until it reaches a state where
adaptation is no longer observed. Training that incorporates this principle challenges the body to meet and
adapt greater than normal physiological stress. Thus, FITT is also important to apply in this principle.
3. Progression. This principle states that the amount and intensity of your exercise should be increased
gradually. This refers that, when the body adapts for a certain time to exercise, thus we need to increase the
FITT gradually in order to see some development or improvement. It is important that this principle applies in
many exercise or training plan to avoid overtraining of the athlete and leads to serious injury if not promptly
performed. It rejects the “no pain, no gain” theory.
4. Reversibility. The principle simply states that if an individual stop to exercise, the body returns to its initial
level of fitness. This refers to the idea that if you don’t use it you will lose it.
5. Tedium. This principle applies the importance of training variation in exercise or training plan. To avoid
boredom on the athlete, the coach should properly design a training program that offers variety of exercises;
however it should provide the same benefits. In developing endurance, we don’t simply rely on running but we
may also have it developed through other forms like swimming and cycling. Thus, this principle provides
window of opportunities and allows the body to achieve better recovery and avoid plateau in performance.
6. Individualization. No two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyles, nutritional preferences, and respond to exercise and its physical and social environments
in their own unique way. It is essential that the exercise program caters to these individual needs and
preferences.

The F.I.T.T Formula

There are four factors that are important in determining how much physical activity is enough.

1. Frequency. It refers to ‘how often’ one does the physical activity. Physical activity can only be beneficial if
done several days a week. The frequency depends on the fitness one wants to develop. For example: loses
fat (daily) and develops strength (at least twice a week).
2. Intensity. It refers to ‘how hard’ one performs the physical activity. It is determined by the type of activity one
does and the fitness he wants to develop. For example: amount of weight one lifts is used to determine
intensity for building strength.
3. Time. It refer to ‘how long’ one does the physical activity. It depends on the type of activity and the part of
fitness one wants to develop. For example: to build cardiovascular fitness, one needs to be active continuously
for a minimum of 15-30 minutes.
4. Type. It refers to the type of activity one does to build a specific part of fitness or to gain a specific benefit.

Physiological and Psychological Benefits of Exercises

Physiological Benefits:

1. Improved physiological function (heart, blood vessels, muscles, and respiratory system)
2. Increased movement efficiency
3. Increased muscle tone
 4. Better weight control
5. More efficient heart elimination and heat control
6. Possible decrease of elevated blood pressure
7. Reduce possibility of blood clotting
8. Better sleep

Psychological Benefits:

1. Elevated mood (exercise acts as an anti-depressant)

2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior

The Advantages of Exercises for Fitness

1. Exercises can be systematically planned to cover all muscle groups of the body and to emphasize areas of
greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive efforts.
4. Exercise can be derived which will provide for the development of body control, flexibility, balance and good
posture, as well as for increased muscular strength and endurance.