INTRODUCTION TO EXERCISE AND SAFETY IN THE CONDUCT OF

MOVEMENT ENHANCEMENT PHYSICAL ACTIVITY AND

EXERCISE
Exercise and physical activity
EXERCISE
should always be done safely in
• Exercise is also called physical order to avoid accidents and
activity. improve general health. Safe
• It involves movements that exercise programs begin initially
are more intense than your and increase in frequency,
daily activities. intensity, and length over time.
• Exercise increases your heart
Here are some key safety
rate and works your muscles.
considerations to keep in mind:
• Its main goal is to achieve
physical fitness. • Dress Properly
• Benefits of exercise • Replace Your Athletic
include better brain Shoes as They Wear Out
health, weight • Warm Up
management, disease risk • Strike the Right Balance
reduction, stronger bones and • Stretch
muscles, and improved daily • Take Your Time
activities. • Rest
• The term "exercise" dates back • Stay Hydrated
to the mid-1300s and comes • Cool Down
from the Latin word
"exercēre," meaning "to train, PRINCIPLES OF
practice, to keep at work." EXERCISE/TRAINING
1. ADAPTATION
The process of the body getting
accustomed to a particular
exercise or training program
through repeated exposure.
 a. Alarm/ Reaction Phase There are steps you can take to
prevent overtraining. The most
the initial phase of adaptation,
important way is to get proper
where our bodies receive a new
rest. This can include taking at
training stimulus that exceeds
least one day off from physical
their current capacity
activity each week to let your body
b. Resistance/ Development recover. Athletes may benefit from
Phase time off each year from sports to
allow for rest and recovery from
in this phase, our bodies have sports-related injuries.
adapted to the initial stressor, and
we experience improvements in 3. SPECIFICITY
performance and fitness levels
The specificity of training idea, the
c. Supercompensation body's response to physical
Phase activity is very specific to the
activity itself.
your body responds to prior
training stimuli by growing For instance, a jogger can expect
stronger in order to handle future that both their aerobic fitness and
stress jogging performance will be
positive.
2. OVERTRAINING
4. PROGRESSION
Defined as where an athlete
performs more training than the The idea of progression, you must
body can recover, to the point continue to push yourself as your
where performance declines. body adjusts to your exercise
regimen in order to experience
• Decreased Performance
improvement. This challenge could
• Lack of Motivation involve changing your time,
• Trouble Sleeping intensity, weight, sets, or reps,
• Decreased Immunity among other things.
• Chronic/ Recurring Injury
5. Variation 7. INDIVIDUAL RESPONSE
Varying your workouts and Every person reacts differently to
routines might help you avoid the same training stimulus. The
plateaus and lower your risk of size, form, and genetics of the
overuse injuries. Incorporating a body, experience from the past,
variety of exercises, modalities, chronic diseases, injuries, and
and training forms keeps your gender may all contribute to some
body engaged and challenged. of these variations.

6. OVERLOAD Example

Overloading your muscles and A group of athletes looking to gain

cardiovascular system by training strength could all follow the same
them harder than usual is well-designed program, yet after
essential for progress. This idea completing it, the individual
states that in order to induce training response could differ
adaptability and growth, you greatly among the athletes. Some
should increase the resistance, will have gained strength, as
weight, or intensity of your advertised, some will gain a lot,
activities. some will gain a little, and some
may be unable to complete the
Overloading can be achieved by program.
following the acronym FITT:
8. WARM UP AND COOL
Frequency: Increasing the
DOWN
number of times you train per
week Warm up exercises should be done
Intensity: Increasing the difficulty before engaging in any kind of
of the exercise you do. physical activity.
Time: Increasing the length of Importance of Warm Up
time that you are training for each
session. • Increase heart rate, which gets
Type: Increase the difficulty of the our body to be ready for
training you are doing. physical activities and help to
perform well.
• Increase the blood flow Importance of Cool Down
circulation.
• Recover from the utilization of
• Increases body and muscle
the muscle and help our body
temperature. If the muscle
to get ready for the upcoming
temperature increases, the
exercise.
amount of oxygen given to the
• Decreased our body's
muscle increases.
breathing and heart rate back
• Reduce the chance of being
to its normal level.
hurt or injury while exercising
• Reduce the body temperature
or engaging in any form of
• Not to feel dizzy.
physical activity.
• Lessen the lactic Acid.
• It is important to be mentally
prepared • Help not to have stiffness and
muscle cramps.
• Increased flexibility
• To feel better and enhance the
Examples of Warm Up body's general performance
- Arm Circles Cool-down exercises for everyone
- Arm Wings
- Leg swings - Light jogging or walking
- Jumping jacks - Upper body stretch
- Hip circles - Knee to chest bend
- Jogging - Child's pose
- Walking
- Shoulder rolls 9. LONG TERM TRAINING
- Side lunges Refers to a sustained and
- Knee bend structured fitness regimen or
After a workout or any other program that individuals follow
physical activity, it is important to over an extended period, typically
perform a cool down exercise. spanning several months or even
years.
Importance of Long-term Training TRIVIA
• Allows athletes to • Chewing gum burns
progressively build and approximately 11 calories per
refine their skills hour. While it's not a workout,
• Helps prevent injuries it's a small form of energy
• Help manage weight expenditure.

• In addition to making, you feel

10. REVERSIBILITY good, laughing also stimulates
your diaphragm and
The effects of training and body’s abdominal muscles. Even a
adaptations are reversed if training good belly laugh can give your
sessions are too far apart or if heart a little heart workout.
there is a long break in exercise.

Importance of Reversibility • Fat is less dense than muscle.

Therefore, even though you
• It explains how fitness gains or may weigh more on the scale
progression are lost when a if you add muscle through
person stops working out. strength training, you will look
• Explains how quickly fitness thinner and more toned.
gains are lost depending on a
person's age, fitness level, and
the type of exercise they were
engaged in.