Unit III

The Exercise Program

 What is an exercise program?
Exercise program is a plan or a program detailing a range of physical exercises
and the amount of time each exercise should be performed, used especially in
gymnasiums, where they are typically tailored to individuals' needs.
A good exercise program is a key to promote and maintain your good health. It is
a way to make sure that you get the most out of your workouts and that you are
targeting all your muscle groups. Many people exercise but they do not get the full
benefits of their exercises. By planning out an exercise program, you can make sure
that you are not wasting your time.
An exercise program that is tailored specifically to your needs is a great way to
stay physically and mentally fit. It also provides additional benefits such as: improved
condition of the heart and lungs, increased muscular strength, endurance and motor
fitness, increased aerobic fitness, improved muscle tone and strength, weight
management, better coordination, agility and flexibility, improved balance and spatial
awareness, increased energy levels, improved immunity, increased physical
confidence, reduced risk of chronic disease (such as type 2 diabetes and heart
disease), improved sleep, improved brain function and health, improved general and
psychological well-being, greater self-confidence and self-esteem, and improved social
life.

In engaging or participating in any physical activity or sports, it is important to

start with a warm-up exercise to prepare your body for the activity and end with a cool-
down exercise to relax your muscle and return your body to its normal temperature.

There are three things every exercise program should have:

1. Warm-Up Exercise
2. Major Exercise Focus
a. Flexibility exercise
b. Strength exercise
c. Endurance exercise
3. Cool down Exercise

WARM-UP PHASE
- It is important to increase the body’s temperature to prepare the muscles to any
succeeding strenuous activity. By warming up, the muscles are provided with
sufficient amount of blood and oxygen supply so that they will contract more
efficiently. Without warming up, you may have greater risk of physical injuries as
you proceed immediately with vigorous activities.
FLEXIBILITY EXERCISES
- This phase of exercise follows immediately after warm-up. It is done by doing
gradual stretching activities from upper to lower extremities. There are different
types of stretching to improve flexibility: static, and dynamic stretching.
a. Static stretching - is more appropriate in the cool down as they help muscles to relax,
realign muscles fibers and re-establish their normal range of movement.
b. Dynamic stretching exercises specifically prepare the muscles for active contraction.
However, they do not cause long-term improvement in flexibility because of the short
stretching time.
PRINCIPLES OF FITNESS TRAINING

1. Principle of Overload - is the most basic of all fitness training principle. It specifies
that you must perform physical exercise than normal amounts (overload) to get an
improvement in physical fitness and health benefits. For example, if improvement in
muscular strength is the goal, the muscle must be exercised with a greater weight than
normal.

2. Principle of Specificity - indicates that you must train a specific energy

system and specific muscle groups in order for them to improve. Example, if you
want to develop the cardiovascular endurance, you must design a training program that
primarily utilizes a particular energy system.

3. Principle of Progression - indicates that the load could be increased gradually

overtime to remain effective and safe for best result. An individual training to gain
cardiorespiratory endurance may begin in an exercise program by jogging 2 kilometres
at a moderate intensity. The next week the individual could increase distance to ½
kilometres while still working at the same level of intensity. Week after week, the
overload could be adjusted until the desired level of fitness is attained.

4. Principle of Variation -There are many different ways to achieve desired fitness
goals. Including variation into a training program maintains individual’s interest
and provide a change of pace while still making progress toward desired goals.
Variation lessens boredom and overcome periods where here seem to be little
progress. Alternating hard workouts with easier workouts and running in different
locations within the community are some ways to introduce variability into one’s
fitness program.

5. Principles of Recover - The body needs time to adapt to the demands placed on it.
Incorporating time to rest into fitness program aids the body in this effort. For
example, an individual may work one day on improving upper body strength and
devote the next day’s training working lower body strength.

APPLYING THE BASIC TRAINING PRINCIPLES

Frequency (How Often) – refers to the number of exercise sessions per week; for
example, three to five times per week.
Intensity (How Hard) – is the degree of effort or exertion put forth by an individual
during exercise; for example, easy, moderate and hard.
Time (How Long) – is the duration of the length of the activity, such as 40 minutes of
exercise is how long an exercise must be performed to be effective.
 COMPONENTS OF EXERCISE PROGRAM

1. Cardiovascular Exercise
- Also known as aerobic exercise, this component focuses on improving heart health
and endurance through activities like walking, running, cycling, swimming, or dancing.

2. Strength Training
- This involves exercises aimed at building and toning muscles using resistance, such
as weightlifting, bodyweight exercises (e.g., push-ups, squats), or resistance band
workouts.

3. Flexibility and Stretching

- Stretching exercises help improve flexibility, range of motion, and reduce the risk of
injury. Examples include yoga, Pilates, and static or dynamic stretching routines.

4. Core Exercises
- Strengthening the core muscles (abdominals, obliques, lower back) is crucial for
stability and proper posture. Core exercises can include planks, sit-ups, Russian twists,
and bridges.

5. Balance and Coordination

- Incorporating exercises to improve balance and coordination helps prevent falls and
enhances overall athletic performance. This may involve exercises like standing on one
leg, balance board drills, or agility ladder drills.

6. Rest and Recovery

- Adequate rest and recovery are essential for muscle repair and growth. This
component includes scheduling rest days, getting enough sleep, and practicing
techniques like foam rolling and gentle stretching to alleviate muscle soreness.

7. Nutrition
- While not strictly an exercise component, proper nutrition is integral to supporting
physical activity, muscle recovery, and overall health. A balanced diet rich in lean
proteins, complex carbohydrates, healthy fats, vitamins, and minerals fuels workouts
and promotes optimal performance.

8. Hydration
- Staying hydrated is vital for maintaining performance and preventing dehydration
during exercise. Drinking an adequate amount of water before, during, and after
workouts is crucial.
 SPECIFICITY PRINCIPLE

The principle of specificity of training states that the way the body responds to physical
activity is very specific to the activity itself. This principle explains the importance of a
well thought out multifaceted approach to fitness. The program should address health,
job performance, and personal issues by including specific activities that improve each
of these areas.

For example, someone who jogs can expect that their jogging performance would
approve as well as their aerobic conditioning. However, they should not expect their
performance in other aerobic activities to increase significantly nor should they expect
muscular strength or flexibility to improve.

There are several types of specificity in exercise programming:

Muscular Specificity
- This refers to training specific muscles or muscle groups for particular activities
or movements. For example, a tennis player might focus on exercises that
strengthen the muscles used in serving or volleying.

Metabolic Specificity
- This involves training specific energy systems in the body. For instance,
endurance athletes may emphasize aerobic training to improve their
cardiovascular endurance, while sprinters may focus more on anaerobic training
to enhance their speed and power.

Neuromuscular Specificity
- This pertains to training the neuromuscular system to improve coordination,
balance, agility, and motor skills required for a particular activity or sport.

Movement Specificity
- This involves replicating the movements and patterns of a specific activity or
sport in training. For example, a golfer might incorporate exercises that mimic the
rotational movements of a golf swing.

Skill Specificity
- This refers to practicing the specific skills required for a sport or activity. For
instance, a basketball player may work on shooting technique, dribbling, and
passing drills.

Loading Specificity
- This involves manipulating the intensity, volume, and frequency of training to
match the demands of the activity or goal. This could include adjusting
resistance, repetitions, sets, and rest intervals.
The Principle of Specificity in Exercise Program states that training should be
specific to the goals of the individual. Here are its advantages and
disadvantages…

ADVANTAGES DISADVANTAGES
Efficiency Limited Versatility
 Specific training targets particular  Too much emphasis on specificity
muscles or energy systems, may neglect overall fitness and limit
optimizing the effectiveness of versatility in activities.
workouts.
Goal Achievement Potential Imbalance
 By tailoring exercises to specific  Overemphasizing certain muscles
goals (e.g., strength, endurance, or movements without addressing
flexibility), individuals are more others may lead to muscular
likely to achieve desired outcomes. imbalances and potential injuries.
Prevents Plateaus Boredom or Burnout
 Constantly challenging specific  Narrow focus on specific exercises
muscles or skills prevents plateaus or routines can lead to boredom or
by ensuring continual adaptation burnout, reducing adherence to the
and improvement. program.
Injury Prevention Skill Transfer
 Focusing on specific movements or  Skills developed may not always
muscle groups can help strengthen transfer well to other activities or
weak areas and reduce the risk of sports, limiting overall athletic
injury. ability.

SPECIFIC FITNESS PROGRAM

A specific fitness program is a structured plan tailored to achieve particular fitness
goals, such as improving strength, endurance, flexibility, or overall health.

TYPES OF SPECIFIC FITNESS PROGRAMS

Types Definition

STRENGTH TRAINING PROGRAM Focuses on increasing muscle strength

and size through resistance exercises like
weightlifting or bodyweight exercises.
Aims to improve cardiovascular health and
CARDIOVASCULAR TRAINING endurance through activities like running,
PROGRAM cycling, or swimming.
Concentrates on enhancing flexibility and
FLEXIBILITY TRAINING PROGRAM range of motion through stretching
exercises like yoga or Pilates.

Alternates between short bursts of intense

HIIT (HIGH-INTENSITY INTERVAL exercise and brief periods of rest or low-
TRAINING) PROGRAM intensity activity to improve cardiovascular
fitness and burn calories efficiently.
 Emphasizes movements that mimic
FUNCTIONAL TRAINING PROGRAM everyday activities to enhance overall
strength, stability, and mobility.

SPORTS-SPECIFIC TRAINING Tailored to improve performance in a

PROGRAM particular sport by focusing on skills,
strength, agility, and conditioning specific
to that sport.

WEIGHT LOSS PROGRAM Designed to help individuals lose weight

through a combination of calorie-controlled
diet and exercise, often incorporating
elements of cardiovascular training and
strength training.

Customized to help individuals recover

REHABILITATION PROGRAM
from injury or surgery by targeting specific
muscles or movements to regain strength,
mobility, and function.