College of Sports, Physical Education and Recreation

FITT 2 – FITNESS EXERCISES

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GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new horizons.
 A goal is a possibility that fulfils dreams.
 Goals direct attention to important elements of the skills being performed.
 Goals prolong performer persistence.
 Goals foster the development of new learning
strategies. TYPES
 Process Goals – Focused on improving performance, techniques and
strategies.
 Performance Goals – focused on overall performance
 Outcome Goals – focused on winning and social comparison

GOAL SETTING
 Is the process of identifying something that you want to accomplish;
 Is a management technique that involves developing an action plan with targets for
a team or individual;
 It is considered both a tool of strategy implementation and performance management;
 Most effective performance enhancement strategy.
 Part of MST – Mental Skills
Training TYPES
1. Mission Statements - A short inspiring statement that captures your goals,
principles and values.

2. Vision Statement - A vision statement paints a picture of your future. At the

organizational level, it's an all-encompassing goal for the future of the
organization. As with mission statements, vision statements are usually
short and catchy.

3. Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an overly ambitious
goal that you're not likely to achieve but represents a statement about your
drive, determination and vision. They are commonly used to motivate
employees and inspire customers.

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
2

4. Management By Objectives - Management By Objectives is a management

technique that implements strategies and manages performance with
a process of participative goal setting.

5. Balanced Scorecard - A goal setting, strategy implementation and

performance management methodology that sets measurable goals that
map to strategy known as scorecards. Each scorecard includes data items in
four areas: financial, customer, internal and learning.

6. S.M.A.R.T.E.R. - is the criteria that goals be specific, measurable, achievable,

realistic and time-bound. It is commonly used in goal setting and project
management.
Specific - Describes what you want to accomplish with as much detail as possible.
Measurable – Describes goals in terms that can be clearly evaluated. No measurement
means that task or goal will never be attained.
Achievable / Action Oriented – Identifies a goal that focuses on actions rather than
personal qualities, Goals must have an action in order to complete it.
Realistic – Identifies goals that are actually able to be attained. Goals can be challenging
but not unrealistic.
Time Bound – identify goals that break a longer term goal into a shorter term goals and
clearly specifies a completion date.
Exciting – exercise should be fun and exciting! You should choose exercise activities that
you will enjoy. However, not all enjoyable physical activities will promote improvement in
health- related physical fitness.
Recorded – monitoring your exercise progress is an important factor in providing feedback
and motivation to continue. Maintain an exercise log to provide feedback in terms of the
amount of exercise performed and another is fitness testing, it will provide positive
feedback when fitness levels are improving.
PRINCIPLE OF GOAL SETTING
1. Set specific goals
2. Set moderately difficult but realistic goals
3. Set short / long term goal
4. Set performance and process as well as outcome goals
5. Set practice and competition goals
6. Record goals
7. Develop goal achievement strategies

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
3

8. Consider personality and motivation

9. Foster commitment
10.Provide goal support
11.Provide evaluation of and feedback about goals
“Motivation depends on goal setting”
“The journey is more important than the
destination” “Focus on one goal at a time”

TRAINING PRICIPLES AND METHODS

Training
- the condition of being physically fit for the performance of an athletic exercise or
contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P–
Progression O
– Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of demands being
imposed.

Progression – take the athlete onto higher level of fitness

Overload – providing a progressive heightening of the stressor to oblige the body to seek a
higher status of adaptation.

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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Reversibility – indicates situation in which the degree of adaptation brought about by the
training loads will gradually weaken because the intensity was reduced.

Tedium – enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance
1. Warm-up Exercises
Dynamic Exercises
Static Exercises
2. Game Based Activity
3. Cool Down Exercises

DELAYED ONSET MUSCLE SORENESS AND ITS SPELL

RELIEF
D.O.M.S.
 Any activity that places an unaccustomed load on muscles may lead to a condition referred to as
delayed onset muscle soreness (DOMS).
 This type of soreness is different from acute pain or soreness that develops during the actual activity.
 Typically, delayed soreness begins to develop 12-24 hours after the exercise has been performed and
may produce the greatest discomfort between 24-72 hours after exercise. 5
 The soreness that you feel is actually muscle injury. When you exercise a muscle that is unaccustomed
to a particular workload (beginning a new program, or changing the intensity of your current program),
muscle damage occurs.
 Some experts believe pain is also associated with general inflammation and the increased release of
certain enzymes.
 The soreness is not caused by a build up of lactic acid. This is a common misconception that has been
disproven by many studies.
 Exercises that stretch or elongate muscles, referred to as an eccentric contraction, tend to cause more
damage and soreness than exercises that shorten muscles, called concentric.
 As the body repairs itself muscle fibers become a little stronger to prepare for their next bout of
exercise, and soreness is less common.

SPELL RELIEF ON D.O.M.S.

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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 DOMS is often a yellow (caution) flag that overload is too great. Thus, the most effective way to reduce
DOMS is through quality training habits.
 No more than 10% increases in intensity, resistance, or duration is the best way to minimize
muscle soreness.
 There is no reliable evidence that traditional R.I.C.E. therapy (Rest, Ice, Compression, and
Elevation) are effective tools against DOMS.

TRAINING METHODS
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Slow but long distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we like.

3. Interval training
- Alternating between strenuous exercise & rest.
- Interval training permits the athlete to train at intensities close to VO2max for a greater
amount of time than would be possible in a single exercise season at a continuous high
intensity.

4. Circuit training
- Fusion of cardio and resistance exercises
- Is basically a big cardio session with resistance exercises thrown in. or it is resistance
session, but where you would normally rest between your sets, you will be stimulating
your cardiovascular system (doing some form of cardio exercise for a short time)

5. Weight training
- Muscle training is the ability of the muscle to do maximum work within the shortest amount of
time. Muscle endurance is the ability of the muscle to do moderate work over an extended
period of time. Weight Training trains and develops the muscle for power. Spot reduction is not
possible; however, adding lean muscle raises the Basal metabolic Rate and therefore bums more
total body fat.

6. Plyometrics
- Plyometrics employed to develop power and explosive responsiveness, uses the
stretch-shorten cycle (SSC). The whole idea is to develop the most amount of force

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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in the shortest possible time. When a muscle is flexed or shortened, it’s under
tension and will react with a more powerful and explosive contraction due stored
elastic energy.

7. High Intensity Interval training

- Is a type of training that involves a series of low- to high-intensity workouts
interspersed with rest or relief periods, the high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve activity of lower intensity

8. Core Training
- Focuses on three areas: core mobility, core stability, and core strength. Each of these
plays an important role in the health, support, and function of your body, so achieving
a balance between them is vital. The starting point of this process lies in learning how
to activate, strengthen, and control the muscles of your pelvic floor.

9. YOGA
- beyond the scope of this manual. The following information is intended to inform the
prospective trainer of the special requirements of this type of client. Yoga instructors
are specifically trained for years in the subject.

Benefits
- Relaxation
- increased flexibility
- Increased Respiration
- Increased Circulation
- Self-Awareness

10. TABATA
- Designed to afford the body an efficient workout with maximum benefits in a
short amount of time, the tabata training method uses high intensity interval
training to provide a full workout, building strength and improving cardio
condition.
- Allows you to shed fat while maintaining current fitness levels and building more
muscles.

BENEFITS OF EXERCISE
WHAT IS FITNESS?

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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- fitness can be described as a condition that helps us look, feel and do our best; it is the
foundation for health and well-being.
WHAT IS EXERCISE?
- Planned, structured, repetitive movement of body designed to improve or maintain
physical fitness.
WHY EXERCISE?
The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor
fitness and first originated in the book Hypokinetic Disease (Kraus & Raab,1961).

Hypokinetic Diseases include:

Obesity
High blood
pressure High
cholesterol
Osteoporosis
Osteoarthritis
Lower back pain
Type 2 diabetes mellitus

HEALTH BENEFITS OF EXERCISE (DOH, 2004)

Physically active people have a 33-50% lower risk of developing type 2 diabetes compared with inactive
people. The preventative effect is particularly strong for those at high risk of developing type 2 diabetes,
as it can reduce their risk of developing the disease by up to 64%
• Physical activity programs can help reduce the risk of falling, and therefore fractures, among older
people
• Physical activity is effective in the treatment of clinical depression and can be as successful as
psychotherapy or medication, particularly in the longer term.
• Physical activity is associated with a reduction in overall risk of cancer. In colon cancer the most active
individuals have, on average, a 40-50% lower risk than the least active. Women with higher levels of
physical activity have about a 30% lower risk of breast cancer than the least active
• Physical activity is a major independent protective factor against coronary heart disease in men and
women. Inactive and unfit people have almost double the risk of dying from coronary heart disease
compared with more active and fit people. People at high risk of coronary heart disease may benefit
even more from physical activity compared with people at lower risk. Physical activity also significantly
reduces the risk of a stroke and provides effective treatment of peripheral vascular disease

EXERCISE CATEGORY
The key differences between these two types of exercises are the duration and the exercise intensity.
1. Aerobic/Cardiovascular

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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These types of exercises are low to moderate in intensity using slow twitch muscle fibres, these
primarily utilise energy created from the aerobic energy system and typically use large muscle
groups in a rhythmical movement for extended periods of time. For example cycling, swimming
and running
Cardiovascular exercise improves the efficiency of oxygen transfer between the heart and lungs,
this can be measured using VO2 max. VO2 max is the maximum capacity of an individual’s body
to transport and use oxygen during exercise.
Maximal oxygen uptake (VO2 max) is widely accepted as the single best measure of
cardiovascular fitness and maximal aerobic power. Absolute values of VO2 max are typically 40-
60% higher in men than in women.” (Hyde & Gengenbach 2007)
Standard VO2 max tests include:
• Cooper VO2 max test (12 minute maximum run)
• The multi stage fitness test (bleep test)
• Queens college step test
• Rockport Fitness walking test

2. Anaerobic/Resistance
Resistance exercises are a form of strength training at a moderate to high intensity using fast
twitch muscle fibres to apply effort or force to overcome a specific load. Energy for resistance
training is primarily anaerobic (without oxygen) in both the ATPPC and lactate systems.
If the individual wishes to measure the development to fast twitch muscle fibres then 1
repetition max tests could be completed to measure the maximal force chosen muscles can
generate in a single repetition.
There are a variety of ways in which muscles can be worked during resistance training, these
include:
• Isometric – are movements in which contracting muscles stay the same length whilst applying
a force (the plank)
• Concentric – causes muscles to shorten as they contract under tension to apply force (upward
phase of a bicep curl)
• Eccentric – are the opposite to concentric contractions, muscles lengthen under tension to
apply a force (controlled lowering phase of a bicep curl)

EFFECTS OF EXERCISE ON THE BODY

The body will adapt to the pressures put upon it if the overload principle is used. When this is applied,
the body will develop so that it is better suited to these pressures. The type of training undertaken will
promote different adaptations.

Long Term Benefits of Resistance Training to the Body

Increased bone density

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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• Increased resting metabolic rate

• Decreased body fat percentage
• Increased creatine phosphate and adenosine triphosphate stores
• Decreased blood pressure
• Decreased blood cholesterol markers
• Muscular hypertrophy
• Improved posture
• Improved core stability
• Decreased risk of injury
• Increased range of movement
• Improved power
• Improved strength
• Increase in number and size of mitochondria
• Improved motor unit firing and ability to recruit motor units

Long term Benefits of Cardiovascular Training to the Body

• Increased lung capacity/increase in VO2 max
• Hypertrophy of cardiac tissue
• Increased blood volume and red blood cell count
• Increased cardiac output and stroke volume
• Increased number of capillaries (capillarisation)
• Reduction in blood pressure
• Increased number of mitochondria
• Increase in bone density
• Lower blood cholesterol markers (reduction in HDL count)
• Reduction in body fat

EFFECTS OF EXERCISE ON POSTURE

Poor posture is common in both children and adults, which is usually caused by muscular imbalance.
There are many causes of poor posture within a modern lifestyle. These include work such as desk jobs
(which can cause a shortening of the pectorals) and driving (which can lead to a shortening of the hip
flexors), these in turn can affect spinal posture.
Through a combination of stretching and strengthening specific muscle groups postural abnormalities
can be improved. Below are a few exercises that can be completed to improve some spinal
abnormalities, for more detail on these abnormalities refer to the anatomy and physiology section.

Posture- is the position in which you hold your body in relation to gravity.

Lordosis Exercise Requirements:

• Strengthen Abdominals
• Strengthen Gluteals
• Strengthen Hamstrings

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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• Stretch Hip Flexors

• Stretch Quadriceps
• Stretch Erector Spinae

Kyphosis Exercise Requirements:

• Strengthen Posterior Deltoid
• Strengthen Trapezius
• Strengthen Rhomboid
• Strengthen Infraspinatus and Teres Minor
• Stretch Latissimus Dorsi
• Stretch Pectorals
• Stretch Anterior Deltoid

Flat Back Exercise Requirements:

• Strengthen Posterior Deltoids
• Strengthen Trapezius
• Strengthen Rhomboids
• Strengthen Infraspinatus and Teres Minor
• Strengthen Hip Flexors
• Strengthen Quadriceps
• Stretch Gluteals
• Stretch Hamstrings
• Stretch Pectorals
• Stretch Abdominals

FACTORS AFFECTING FITNESS & PROPER WARM-UP,

COOL DOWN AND STRETCHING EXERCISE
FACTORS AFFECTING FITNESS
Diet – When exercising, the body requires sufficient quantities of substances for energy, growth and
repair. A diet that lacks in quality can lead to fatigue, increased levels of adipose tissue, poor bone
growth and slow results in a training programme.
Activity level/type – The frequency, intensity, type and time of activities will be a large factor as to the
physiological progressions to the human body.
Physical disabilities – There are many disabilities that can cause physical impairment, however exercise
adaptations can help correct/enhance body functioning with targeted exercises.
Illness and fatigue – Illness will affect training directly. Depending on the illness this can be both short
and long term. Fatigue will hamper progress. Rest is an essential part of an exercise programme.
Drugs – These can be both social and medical. These should be picked up in pre-exercise screening. If
medical drugs are prescribed, exercise clearance may need to be sought from the clients GP. If social
drugs

JOHN MARK M. CAYAO

FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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are taken this will affect the body in a variety of ways. Training should never take place if you suspect a
client has taken recreational drugs.

PURPOSE OF WARM-UP AND COOL DOWN

When designing an exercise program, it is essential that a specific warm up and cool down are included.
These are often neglected by gym users but have an important role in preparing and returning the body
to a pre-exercise state to reduce the risk of injury.

WARM UP
A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares
muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.
A typical warm up may include cardiovascular exercise with a gradual increase in intensity. This is often
referred to as a pulse raiser. Mobilisation exercises to promote joint movement and pre exercise
stretching (static, dynamic or ballistic) may also be included.
A warm up is prescribed to raise the body temperature to 39/40 degrees. This small increase in
temperature has many benefits to exercise performance:
1. This heating effect will allow the muscles and tendons to become more extensible. This in turn will
create more supple muscle fibres and enhance stretching.
2. An increase in oxygen and essential nutrients to muscle tissue, which occurs due to an increase in
blood flow through vasodilation.
3. Specific warm ups that mirror the activity about to take place will enhance neural pathways, which
speeds up reaction time.
4. Secretion of synovial fluid helps lubricate joints.
5. Psychological preparation for physical activity/exercise.
The risk of injury can be reduced by about one third and the risk of severe injuries by as much as a half.
(Soligard T, Myklebust G, Steffen K, et al. 2008).

TYPES OF WARM UP
Passive Warm Up – increases body temperature by some external means, for example a bath or
massage, this however is not the most appropriate method to prepare muscles for exercise.
General Warm Up – increases body temperature by using general rhythmical body movements which
use large muscle groups, examples of movements include jogging, cycling and rowing.
Exercise Specific Warm Up – increases body temperature whilst using specific muscle groups that are
going to be used within the exercise following the warm up. For example in football a warm up would
include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns
within a game.

COOL DOWN
The purpose of a cool down is to return the body to a pre exercise state. This may involve a
cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by
reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood
pressure, back to resting levels. By gently working the major muscle groups blood pooling is reduced
and the removal of waste
JOHN MARK M. CAYAO
FITT 2 Instructor
College of Sports, Physical Education and Recreation
FITT 2 – FITNESS EXERCISES
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products such as lactic acid. A good indication of when the cool down is complete would be when the
participant’s heart rate is reduced to just above the individuals resting heart rate figure.
Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise.
It can help improve flexibility, which will have a positive effect on performance in physical activities, or
decrease risk of injuries by helping joints move through their full range of motion more effectively.

TYPES OF STRETCHING
For Warm Up (Samson et al 2012)

Static – This from of stretching is when the client holds the stretch to the end of the muscles movement.
There is no movement during this type of stretch. Correct posture should be maintained during
stretches, which are normally held for 8-10 seconds.
Dynamic – These types of stretches are seen to be the best way of preparing for exercise. They are
controlled movements that reflect the exercise about to be performed. 8-10 repetitions of each
movement are normally completed.

Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the muscle to
beyond its normal range with the use of momentum. These are not suitable for exercise beginners as
they can cause muscle damage and muscle soreness. An example of this would be bouncing to touch
your toes in a standing hamstring stretch.

For Cool Down

Static (Maintenance) – cool down stretches are generally static and are held for 15-30 seconds.

Static (Developmental) – these stretches are held for 15 second intervals and are repeated as required,
these are used to develop the range of movement at a joint. Firstly the stretch would be held for 15
seconds maintaining correct posture, once the tension has reduced within the muscle the stretch will be
passively increased and held for a further 15 seconds, repeat as necessary.

JOHN MARK M. CAYAO

FITT 2 Instructor