CAVITE STATE UNIVERSITY – Main Campus

COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

FITT 2 FITNESS EXERCISES

Course Description: This course provides in core stability, strength and mobility training.

It includes goal setting exercise progression and regression and periodic assessment for

the development of various fitness components.

Topics:

A. Benefits of Exercise

1. why exercise

2. health benefits of exercise

3. effects of exercise on the body

4. effects of exercise on posture

B. Proper Warm-up and Cooldown Exercises

1. purpose of warm and cooldown

-warmup and types

-cool down

-types of stretching

2. Factors affecting movement

C. Training Principles

1. SPORT Principles
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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

2. FITT Principles

3. DOMS

4. Training Methods

D. Application of Fitness

1. Cardio Training

2. Core Training

3. Circuit Training

4. Plyometric Training

5. High Intensity Interval Training/ TABATA

6.Weight Training (3 sessions)

-chest, arms

-back, shoulder

-legs, arms

7. Fartlek Training

8. Game/home based activities

9. Tabata
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Proposed Weekly Topic and Exercise:

WEEK NUMBER LECTURE/ACTIVITY

1 INTRODUCTION AND ORIENTATION

2 BENEFITS OF EXERCISE

FACTORS AFFECTING FITNESS & PROPER

3 WARM-UP, COOL DOWN AND STRETCHING

EXERCISE

4 TRAINING PRICIPLES AND METHODS

DELAYED ONSET MUSCLE SORENESS AND

5
SPELL RELIEF

6 CARDIO TRAINING/HOLY WEEK

7 CORE TRAINING

8 CIRCUIT TRAINING
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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

9 MIDTERM EXAMINATION

10 PLYOMETRICS TRAINING

11 HIIT/TABATA

12 GAME/HOME BASED ACTIVITIES

13 WEIGHT TRAINING (chest-leg-arms)

14 WEIGHT TRAINING (back-shoulder-arms)

15 YOGA/FLEXIBILITY TRAINING

16 EXERCISE PROGRAM

17 EXERCISE PROGRAM

FINAL EXAMINATION (OUTPUT OF WEEK 16-

18
17)

Content:

BENEFITS OF EXERCISE

WHAT IS FITNESS?
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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

- 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

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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

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
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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:

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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

• 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

• Increased resting metabolic rate

• Decreased body fat percentage

• Increased creatine phosphate and adenosine triphosphate stores

• Decreased blood pressure

• Decreased blood cholesterol markers

• Muscular hypertrophy
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• 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
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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

• 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:

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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

• 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 program.

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.
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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 program.

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 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.
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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
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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 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
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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.

TRAINING PRICIPLES AND METHODS

When designing an exercise program, a fitness professional has six main training

principles to apply as applicable to the clients’ goals. These principles can be applied to

both health and fitness related goals. However, fitness goals are usually more specific

and focus on improving or maintaining one or more of the five components of physical

fitness.

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.

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COLLEGE OF SPORTS, PHYSICAL EDUCATION AND RECREATION (CSPEAR)

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.

This principle outlines the need for the program to be tailored to the client’ s goals. The

training will need to be specific to the final outcomes desired, for example if a client

wishes to improve on their 10km run time then training should include exercises that

meet the physical requirements. Cycling for example will help improve Vo2 max but

ideally the client should train to run that specific distance.

Progression – take the athlete onto higher level of fitness. This is important as the body

will adapt to the stresses placed every progress you make. It will lead better results.

Overload – overload is essential when designing a program, this is the gradual increase

of stress placed upon the body during exercise training. There are a number of variables a

fitness professional can use to increase the working intensity. These could be:

1. Increasing the weight used whilst decreasing repetitions

2. Slowing repetitions down during the set

3. Adding another set to the end of the section

4. Decrease the rest periods used

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Reversibility – Once the client has reached the intended goal they will enter the

maintenance phase of training. This is when exercise is undertaken to maintain current

fitness levels. It will ensure that a training stimulus is still present, therefore reducing the

risk of a decline in fitness levels.

When training ceases the training effect will also stop. It gradually reduces at

approximately one third of the rate of acquisition (Jenson and Fisher, 1972)

Tedium – enjoyable form of trainings

FITT PRINCIPLES
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DELAYED ONSET MUSCLE SORENESS AND 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
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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.

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.

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.

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TRAINING METHODS

1. Continuous training

Exercising without rest intervals

Two types of continuous training:

a. Slow but long distance

b. High intensity

2. Interval training

Alternating between strenuous exercise & rest.

3. 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)

4. 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
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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.

5. 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 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.

6. High Intensity Interval training

Is a type of 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

7. 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.

8. Yoga
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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

9. 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.