BENEFITS OF BEING PHYSICALLY FIT &

BECOMING ACTIVE

Recommended level or amount of physical activity ●​ reduce your risk of a heart attack
to maintain good health ●​ manage your weight better
●​ The general idea is to encourage Filipinos ●​ have a lower blood cholesterol level
to move more ●​ lower the risk of type 2 diabetes and some
●​ Teenagers are recommended to engage in cancers
physical activity for at least 60 minute every ●​ have lower blood pressure
day ●​ have stronger bones, muscles and joints
●​ Based on studies conducted by Global and lower risk of developing osteoporosis
School-based Student Health Survey, they ●​ lower your risk of falls
indicated that Filipno teenagers are one of ●​ recover better from periods of
the most sedentary in the world due to the hospitalisation or bed rest
fact that they only engage in physical ●​ feel better – with more energy, a better
activity for at least 60 minutes on an mood, feel more relaxed and sleep better.
average of one day per week. EXERCISE
The ability to carry out tasks with vigor and
alertness, without undue fatigue, and still with
ample energy to enjoy leisure time pursuits and to
meet unforeseen emergencies. Experts have
identified several components that an individual
should maintain at an adequate level to remain
healthy and reduce the risk of premature death,
disease, and injury.

IMPORTANCE OF EXERCISE
●​ The body functions more efficiently if it is
active.
●​ Many of our leisure activities are sedentary
in nature
CLASSIFICATION ACCORDING TO PURPOSE: ●​ Inactivity contributes to many of the
prominent health problems that exist today.
1.​ Occupational (work-related) TYPES OF EXERCISE PROGRAM TO PERFORM
2.​ Transport-Related (walking or bicycling for ●​ An exercise program can consist of several
the purposes of going somewhere) exercises. They are repetitive movements
3.​ Household (housework, yard work, that aim to improve one or more
physically-active child care, chores) components of fitness.
4.​ Recreational (discretionary or recreational
time for hobbies, sports, and exercise). CLASSIFICATION OF EXERCISES:

WHAT IS EXERCISE 1.​ AEROBIC EXERCISE: Involve large

●​ Is a planned program of physical activities muscle group (e.g thighs) that perform
usually designed to improve physical fitness rhythmic and continuous movement for a
with the purpose of increasing physical prolonged period of time in order to
fitness level. improved aerobic capacity (ex. Swimming,
biking, running and dancing)
2.​ RESISTANCE TRAINING: require the
muscle to contract against an external load
 (e.g. barbell) in order to improve muscular COOL DOWN
strength, muscular endurance and bone ●​ Light moderate tapering off actively after
strength (e.g. TRX: Total Resistance vigorous exercise often consisting of the
exercise, Thera-Bands etc.) same used in warm up. Cool-down after
3.​ STRETCHING EXERCISE: increase the exercise is important 5-15 minutes light
elasticity of muscles and tendons exercise. The primary purpose of cool-down
surrounding the joint in order to improve is to allow physiological activity to return to
flexibility.( e.g. static, ballistic, dynamic normal gradually, thereby preventing blood
stretching) from pulling which could result to dizziness
or fainting.
PHASES OF EXERCISE ●​ A cool-down may also decrease the muscle
soreness and cardiac irregularities that
WARM-UP sometimes appear after a vigorous workout.
●​ It is the brief period of exercise that Although cardiac irregularities are rare in
precedes the workout. It includes light healthy individuals it is prudent to cool down
systematic rhythmic bodily exercise that and reduce the risk.
frequently involves stretching. A warm up is ●​ Cool-down is done immediately after the
designed to prepare the heart muscles for workout and should consist of exercise
moderate to vigorous exercise and should similar to the warm-up to permit a gradual
include 2-5 minutes of walking, jogging or decrease in the heart rate and gentle
mild. stretches of the muscles used in the
●​ The benefits that you can get when you do workout.
warm-up is allowing your body to prepare
for the activity. It allows the muscle
temperature to elevate as well as increase ●​ Before you will engage any physical
the blood flow to the muscle. Thus, warm-up activities or workouts, you should perform
reduces strain in the heart imposed by rapid warm-up first to allow muscle temperature
injuries. to elevate and to prepare your body for the
activity as this increases blood flow to
STRETCHING muscles and also stretch your body to
●​ Refers to the process of elongation and is Enable your muscles to work most
often correctly considered. The stretching effectively and lastly after engaging physical
portion of the warm up can be done before activities, you must do the cool down for you
or after the cardiovascular portion. to return your blood to the heart and helps
Consequently, some individuals make a your muscle to relax.
common mistake or stretch cold muscle
before beginning their workout rather than
first warning up the body with some
preparation is evident. Keep in mind that
warm up to stretch, you do not stretch to
warm-up ●​ There are four ways to achieve overload in
●​ DYNAMIC STRETCH - it imposes a lot of an exercise programme. They can easily be
light movement or motion that can be done remembered using the mnemonic, FITT.
safely prior to warming up exercise. ●​ The F.I.T.T. Principle is one of the
●​ STATIC STRETCH - is the type of stretch foundations of exercise, a set of guidelines
for beginners whose aim is extreme that help you set up a workout routine for
flexibility. It is a deep and slow movement of maximum benefit. F.I.T.T. stands for:
extending body parts held in one place for
seconds or more.
 like running, walking, cycling, dancing,
FREQUENCY (how often you exercise/train) swimming, sport-related activities, etc.
●​ For Cardiovascular Exercise: Exercise ●​ For Strength Training: This pretty much
Guidelines suggest moderate exercise five includes any exercise where you're
days a week or intense cardio three days a using some type of resistance (bands,
week to improve your health. For weight dumbbells, machines, etc.) to work your
loss, you may need to do up to six or more muscles. Bodyweight exercises can also be
days a week. considered a form of strength training, as
●​ For Strength Training: The recommended well, although building strength will likely
frequency here is 2-3 non-consecutive days require more resistance.
a week (at least 1-2 days between
sessions.)
●​ If your aim is simple health related fitness,
INTENSITY (how hard you train/how hard you work then the type of exercise you do does not
during exercise) matter very much –it just needs to raise
●​ For Cardiovascular Exercise: The general your pulse into the aerobic zone for about
rule is to work in your target heart rate zone 20 minutes.
(60-85% or 120-180) and focus on a variety ●​ You could even include activities like
of intensities to stimulate different energy gardening, walking the dog or just dancing
systems. round your kitchen. However, if you are
●​ For Strength Training: The exercises you do training for a specific event or competition,
(at least 8-10 exercises), the amount of then the type of the exercise you do is very
weight you lift and your reps and sets important.
determine the intensity of your strength
workouts. In general, you want to lift enough
weight that you can only complete the
desired number of reps (around 1-3 sets of
8-16 reps of each exercise).

TIME (duration or how long you train for/How long

you exercise)
●​ For Cardiovascular Exercise: The exercise
guidelines suggest 30-60 minutes of cardio
(or working your way up to that). How long
you exercise will not just be dependent on ●​ Intensity will affect the time (or duration) of
your fitness level, but also your intensity. each training session. The length of
The harder you work, the shorter your session required to achieve improvements
workouts will be. depends on how hard a performer is
●​ For Strength Training: How long you lift training.
weights depends on the type of workout ●​ To achieve improvements in aerobic
you’re doing and your schedule. For fitness, you should aim to spend at least 20
example, a total body workout could take up minutes per session in the target zone.
to an hour, whereas a split routine could However, time will vary greatly depending
take less time. on the activity the performer is training for.
●​ If they are training for a marathon, they
TYPE (the kind of training you do or the type of may need to spend several hours at a time
activity you are doing) in the aerobic zone.
●​ For Cardiovascular Exercise: Any activity ●​ A sprinter, on the other hand, will need to
that gets your heart rate up counts as cardio spend relatively little time exercising their
 sessions are likely to consist of many short, ➔​ Reversibility
high intensity bursts with lengthy rests in ➔​ Tedium
between.
PRINCIPLES OF SPECIFICITY

●​ You must do specific types of activity to

●​ Improving performance is not just about improve specific parts of the body in specific
training more –competitors need to follow a ways. Different events can require very
carefully planned training programme. different forms of training.
There are a number of principles that ●​ For example, if you’re training for a
performers and coaches must follow if they weightlifting competition, it’s no use going
are to fulfill their potential. This programme swimming every day.
must be systematic and take into account ●​ You need to concentrate on strength training
the demands of the activity and the needs, for your arms and legs.
preferences and abilities of the performer.
Note: specific individuals respond differently to the
Note: same exercise. Training may need to be adapted to
➢​ That training should be carefully planned suit the needs of different participants.
and tailored to the individual
➢​ The principles of training (S.P.O.R.T) You need to train specifically to develop the right:
➢​ How overload is achieved through the ➢​ Muscles - if your sport requires a lot of
F.I.T.T principle running, work mainly on your legs.
➢​ Using training zones to improve different ➢​ Type of Fitness - do you need strength,
energy systems speed, stamina or a combination?
➢​ The importance of moderation and rest. ➢​ Skills - you need to practice any relevant
skills like kicking, serving and passing.
INDIVIDUAL NEEDS
All training programmes must consider the following
individual needs of the performer. PRINCIPLES OF PROGRESSION
●​ What is their initial level of fitness?
●​ How old are they? ●​ Means gradually increasing the amount of
●​ Are they male or female? exercise you do. When a performer first
●​ Why do they want to train? starts exercising, their levels of fitness may
●​ What is their aim or motivation? be poor. If a coach increases the training
too quickly, the body will not have time to
Note: Before designing a training programme, you adapt and this may result in injury. Slow
need to ask the following questions about the and steady progress is the best way
individual. The answers will help you to tailor the forward.
training programme to the individual needs and ●​ For example, if you were training for a 10
abilities of the performer. km run, you might start by going for two 30
minute runs a week.
PRINCIPLES OF TRAINING: ●​ You could then increase the time you run by
3 minutes each week
When planning any training, you have to apply the ●​ Gradually increasing the frequency,
principles of training. The principles can be easily intensity and duration of fitness sessions
memorized using the mnemonic, SPORT: is an important factor in developing an
➔​ Specificity effective training programme. In terms of
➔​ Progression type of training, progression should be
➔​ Overload based on the principle of moving from easy
 activities to difficult ones. Moderation is the PRINCIPLES OF TEDIUM
Key.
●​ When planning a training programme, it is
Note: Moderation means achieving a balance important to vary the training a bit to prevent
between not training enough and overtraining. performers becoming bored. If every
Achieving the right balance is very important. training session is the same, a performer
Without proper rest and recovery time, performers can lose enthusiasm and motivation for
can become too tired to train effectively and training. You should include a variety of
become stressed and irritable. Even worse, different training methods or vary the type of
overtraining can lead to injury. This can occur activity.
through overstressing joints and tissues, or through
poor technique resulting from exhaustion Note:
➢​ Why can it sometimes be difficult to avoid
tedium while obeying the first principle
PRINCIPLES OF OVERLOAD specificity?
➢​ Training for endurance events can be
●​ Fitness can only be improved by training particularly boring. Tedium is less of a
more than you normally do. Unless the problem in team sports.
body is subjected to increased demands, ➢​ Interval of Training is periods of work and
improvements in physical fitness will not be periods of rest, with variations of the two.
made. If a physical fitness programme is to
be effective, it must place increased and
specific demands on the body. If training
levels remain the same, then the
programme will only be maintaining the
participant level of fitness, not improving it.

PRINCIPLES OF REVERSIBILITY

●​ Unfortunately, most of the adaptations

which result from training are reversible.
This simply means that unless you keep
training, any fitness gains will be lost.
Fitness will be lost if the training load is
reduced (meaning overload is not achieved)
or if a performer stops training, for example,
if they are injured. Coaches need to ensure
that long periods of inactivity are avoided
when possible.

Note: Endurance can be lost in a third of the time it

took to achieve! Strength declines more slowly, but
lack of exercise will still cause muscles to wither
(atrophy).