PE 1-G (3) Exercise

Exercise (Week 11 - Week 12)
Exercise is one of the basic needs of an individual to attain physical fitness. Fitness
experts say there is no best form of exercise. Maybe it depends on what the individual
needs or wants to achieve
Four Phases of Fitness Program
Warm-up Exercise
Warm-up Exercise. Why warm up? Warm up exercise or limbering up is a light
physical activity. It allows the body system to adjust to increased metabolic demands.
Warming up increases the blood supplies to the muscles and raises their temperature. It
prepares the body to a painstaking activity to avoid injury.
Warm up routines consist of three parts:
1. Pulse warmers, to increase the rate at which your aerobic system is working. This
involves aerobics movement that increase pulse rate to target heart rate or training zone.
2. Stretching exercise for the muscles statistically done to feel a passive pull along the
tissues being stretched. Approach stretching to start with the top of the body and work
down.
3. Mobilizing or loosening exercises which should be rapid movement to loosen the
joints. This means you stimulate motion of the sports or exercise activity.
Remember: warm up to stretch and not stretch to warm up.
https://youtu.be/t69IPkfC4vw
Flexibility Exercise
Flexibility exercise involves stretching the major muscle groups. It can be done in 10
minutes.
Flexibility exercise is often too closely associated with warm up. The right time to stretch
is to first warm up the body with some large muscle activity such as walking or jogging
for five to eight minutes or until perspiration is evident.
Flexibility exercise falls into two categories: ballistic and static.
 Ballistic stretch is a bounding or jerking motion that causes a stronger stretch.

 Static stretch is slow, sustained. And controlled. Some experts say that this is the most
effective stretching method and causes less injury.
Why stretch? Stretch is to increase your range of motion. Stretching increases fluidity of
motion. This improve your playing performance. Stretching also provides protection
from injuries such as muscle strains and sprains.
When to stretch? Stretch once the body is properly warmed up before such strenuous physical
activity, and during cool-down period of work out. Stretch also when you want to improve your
range of motion in particular joints or in aid to the rehabilitation of an injury.
https://youtu.be/i7LJ-39bFgE
Strength and Endurance Exercise

Strength and Endurance Exercise. This exercise program may mix from calisthenics
and weight training exercise.
Calisthenics is from the Greek word kalos, which means beautiful, and sthenos which

means strength. Catherine Beecher, an American, developed this system of exercise
that considered light exercise sometimes performed to music. It refers to exercises done
using the body weight as resistance without apparatus to promote strength and
gracefulness.
Types of Strength and Endurance Exercise

There are several exercises for increasing strength.
1. Isotonic Exercise (Dynamic contraction). These exercises involve movement through

a range of motion in the presence of resistance. This means muscles change in length
and movement of body segments. Muscles are made to do some contraction and
relaxation to gain tones. This exercise does not require a constant movement speed.
2. Isometric Exercise (Static contraction). A type of exercise where the muscles apply
tension but do not shorten and do not move the body segment. Muscles are made to feel
tension and hold in a certain period in order to build up muscle strength.
3. Isokinetic exercise (Dynamic contraction). An exercise that involves work against
resistance or a load while movement occurs at a mechanically regulated rate of speed.
The mechanical device sets up a resistance that helps develop dynamic tension in a
muscle group during the shortening range and at a specific and optimal shortening
period.
4. Aerobic Exercise. A type of exercise that improves the heart and lungs. It is an activity
that uses large muscle groups.
https://youtu.be/T00U5lMWAWQ
https://youtu.be/JYYSOBFOt4E
Remember: The strength program must follow the principles of exercises/
Principles of Exercise
1. Overload Principle. Providing a progressive heightening of the stressor to oblige
the body to seek a higher status adaptation. To increase the muscular strength and
endurance, the muscles must be worked a little harder than a normal (Anderson and
Cohen in Eviza, 2007).
There are three ways to overload:
a. Frequency (How many times?) It refers to the number of days per week that the
individual should exercise in order to derive the maximal benefits of the exercise
program.
b. Duration (How long?) It refers to the amount of time spent exercising per training
session.
c. Intensity (How hard?) It refers to the degree of exertion which the individual
demonstrates during an exercise.
2. Specificity Principle. Exercises must be precise in accordance to specific

concerns. Only a certain part of the body is working out; therefore, only that part
develops. If the desired exercise is either for flexibility, for strength, or for endurance,
the focus of exercise program is specified to the demand.
3. Reversibility Principle. It indicates a situation in which the degree of adaptation

brought about by the training loads will gradually weaken because the intensity was
reduced.
Cool Down Exercises

Cool down exercise is as important as warming up. It keeps the blood circulation around
the body to avoid dizziness. It gradually relaxes the muscle and decreases pressure
from exercise.
Phases of Cool Down

1. Body Cool Down. Engage in an activity that will let the heart rate to slowly return to
normal rate. It helps to prevent abrupt changes in cardiovascular system that may cause
fainting.
2. Cool Down Stretch. Stretch specific body parts to prevent quick contractions of
muscles. It minimizes distress of muscles. And helps maintaining flexibility.
https://youtu.be/u5Hr3rNUZ24
10 DO’S AND DON’TS OF EXERCISE

https://youtu.be/Qv6Ubzkb4xw
Do’s
1. Do begin with warm-up to prepare the body and mind.
2. Do wear appropriate attire
3. Do get an exercise buddy or accountability partner to keep you honest.
4. Do monitor the heart rate
5. Do drink lots of water before, during and after your workout.
6. Do bend the knees a bit when landing from jumps
7. Do listen to your body’s signals during exercises
8. Do cool down after exercising to relax your muscles and gradually lower your heart
rate.
Don’ts
1. Do not hyper-extend and/or twist the knees, elbows, neck and lower back.
2. Don’t try to race someone or get competitive when you are just starting out – you’ll risk injury.

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Exercise (Week 11 - Week 12)

Four Phases of Fitness Program

Warm up routines consist of three parts:

Remember: warm up to stretch and not stretch to warm up.

Flexibility exercise falls into two categories: ballistic and static.

 Ballistic stretch is a bounding or jerking motion that causes a stronger stretch.

Strength and Endurance Exercise

Calisthenics is from the Greek word kalos, which means beautiful, and sthenos which

Types of Strength and Endurance Exercise

1. Isotonic Exercise (Dynamic contraction). These exercises involve movement through

Remember: The strength program must follow the principles of exercises/

There are three ways to overload:

2. Specificity Principle. Exercises must be precise in accordance to specific

3. Reversibility Principle. It indicates a situation in which the degree of adaptation

Cool Down Exercises

Phases of Cool Down

10 DO’S AND DON’TS OF EXERCISE

2. Do wear appropriate attire

3. Do get an exercise buddy or accountability partner to keep you honest.

4. Do monitor the heart rate

6. Do bend the knees a bit when landing from jumps

7. Do listen to your body’s signals during exercises

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