PEH 1 FINALS REVIEWER BY: AL DEPOSITARIO

ENDURANCE EXERCISES 3. Next, begin the ascent, keeping much of the

✓ It keeps your heart, lungs and circulatory system same form in mind from the descent.
healthy and improves your overall fitness. LUNGES
people who get the recommended regular 1. Assume a split stance with one foot in front of
physical activity can reduce the risk of many you, making sure you’re grounded and stable.
diseases such as diabetes, heart disease and 2. Prepare for the descent by engaging your core
stroke. and checking in with posture. Some people also
✓ It is characterized by high repetitions because it like to place their hands on their hips for extra
emphasizes on the ability of the muscle to resist stability.
fatigue. 3. Start the movement by bending both knees until
ENDURANCE EXERCISE BENEFITS: they make 90-degree angles. The front knee will
1. Heart health point out while the back knee will point down.
✓ It is no secret that endurance training, especially Maintain a forward gaze for optimum posture.
of the 4. Next, push yourself back up to the starting
cardiovascular type, can have massive benefits on heart position. For the next rep, you can take a step
health. Having a healthy heart is vital for life and will also forward with the alternate leg or repeat.
make those tough gym sessions much easier to endure. SIT-UPS
2. Weight loss 1. Lay down with your back to the floor and knees
✓ Any physical activity can aid in weight loss, and bent.
muscular endurance training is no different. In 2. Place your arms behind your head.
fact, building muscle is likely to speed up your 3. Engage your core and use your abdominal
metabolism, resulting in fat loss far after you’ve muscles to lift your upper body off the ground
finished your gym workout. while keeping your lower body planted. Be sure
3. Increase the presence of slow-twitch muscle fibers not to use your hands to help lift your head up as
✓ There are two types of muscle fibers in the body, this can cause injury.
one which favors muscular strength and the 4. Follow through the movement until your entire
other which favors muscular endurance, known upper body is upright. Most people make the
as fast-twitch muscle fibers and slow-twitch mistake of stopping midway, but this would not
muscle fibers respectively. Some people are be a proper push-up.
naturally inclined to have more of one type over 5. Lower yourself back down in a slow and
the other, so if you find yourself naturally adept controlled manner to reap the maximum
at exerting a lot of energy over short periods of benefits sit-ups have to offer.
time, you may benefit from building more slow- SQUATS
twitch muscle fibers. 1. Place your feet shoulder-width apart, be sure
ENDURANCE EXERCISE PROGRAM INCLUDES: you feel balanced and stable.
1. Zumba 2. Engage your core and lower yourself down by
2. Walking bending the knees. Maintain a straight back and
3. Cycling squeezed shoulders.
4. Swimming Running 3. End the descent at parallel, if possible, and use
5. Jogging your lower body to drive yourself back up to the
WHAT ARE THE ENDURANCE EXERCISES: starting position. Be sure to maintain good
PUSH-UPS posture. It can be helpful to think of puffing out
1. Get on the floor in a plank position. Your hands your chest in order to avoid rounded shoulders.
should be shoulder-width apart and be sure your 4. Finish by bringing your hips in slightly at the top
body forms a straight line. Avoid rounded of the move, but do not hyperextend or you will
shoulders or a concave back. risk injury.
2. Keeping your elbows close to your sides, begin PLANKING
lowering yourself down while maintaining that 1. Begin in the plank position, face down with your
straight back. Feel your shoulder blades forearms and toes on the floor. Your elbows are
squeezing together and your core braced. directly under your shoulders and your forearms
PEH 1 FINALS REVIEWER BY: AL DEPOSITARIO
are facing forward. Your head is relaxed and you HYPERTROPHY EXERCISES
should be looking at the floor. Hypertrophy
2. Engage your abdominal muscles, drawing your ✓ is an increase and growth of muscle cells.
navel toward your spine. Keep your torso Hypertrophy refers to an increase in muscular
straight and rigid and your body in a straight line size achieved through exercise.
from your ears to your toes with no sagging or ✓ When you work out, if you want to tone or
bending. This is the neutral spine position. improve muscle definition, lifting weights is the
Ensure your shoulders are down, not creeping up most common way to increase hypertrophy. It
toward your ears. Your heels should be over the emphasizes on increasing muscle size without
balls of your feet. being concerned with increasing strength.
3. Hold this position for 10 seconds. Release to SOME TIPS FOR THIS PROGRAM ARE THE FOLLOWING:
floor. ✓ Use a reps-and-rest cycle. Research shows that
LEG RAISES weightlifters should aim for 6-12 reps per set.
1. Lie on your back, legs straight and together. Allow 60-90 seconds between sets for rest. This
2. Keep your legs straight and lift them all the way will help achieve hypertrophy because your
up to the ceiling until your butt comes off the muscles will be fatigued.
floor. ✓ Lift enough weight. Don’t lift a weight that’s too
3. Slowly lower your legs back down till they’re just light, as that won’t allow you to see the same
above the floor. Hold for a moment. gain of definition.
4. Raise your legs back up. Repeat. ✓ Vary your exercises or activities. This will help
RUSSIAN TWIST you fire up different or multiple muscle fibers in
1. Root into your sit bones as you lift your feet from the same movement or circuit.
the floor, keeping your knees bent. ✓ Consider working with a trainer. A certified
2. Elongate and straighten your spine at a 45- trainer can help you create a weight lifting
degree angle from the floor, creating a V shape program to meet your goals.
with your torso and thighs. WHAT ARE THE HYPERTROPHY EXERCISES:
3. Reach your arms straight out in front, interlacing 1. Jumping Squats
your fingers or clasping your hands together. ✓ start in a squat position, then jump using your
4. Use your abdominals to twist to the right, then abdominal muscles for strength.
back to center, and then to the left. 2. Reverse Crunches
5. This is 1 repetition. Do 2 to 3 sets of 8 to 16 ✓ Lie on your back with your knees up at 90 degree
repetitions. angle and your hands behind your head. Lift your
WALL SIT upper body and thighs, and then stretch out.
1. Lean back against the wall with your torso, with Repeat this exercise.
your feet shoulder-width apart. 3. Straight-arm Plank
2. Then press back and slide down the wall until ✓ start in the push-up position but keep your arms
your thighs are parallel with the ground. straight.
3. Your knees should be above your ankles and 4. Russian Twist
bent at right-angles. ✓ sit on the floor with your knees bent, feet lifted
4. Keep your head, shoulders and upper back at little bit and back tilted backwards. Then hold
against the wall and hold the position. your hand together and twist from side to side.
CURTSY LUNGES 5. Bird Dog
1. Stand tall with your feet hip-width apart. ✓ Start with your knees under your butt and your
2. Keeping your weight in your right foot, take a big hands under your shoulders. Then stretch your
step back with your left leg, crossing it behind right leg and left arm at the same time. Hold for
your right leg. five seconds, then go back and repeat with the
3. Start lowering your body, by bending your knees, other side.
until your right thigh is parallel to the floor. 6. Long arm Crunches
4. Return to the starting position and repeat on the ✓ Lie on your back with knees bent and feet flat on
opposite side. the floor. Put your arms straight over the top of
PEH 1 FINALS REVIEWER BY: AL DEPOSITARIO
your head. Lift your upper body off the floor, 5. Lunges Knee Hops
then slowly go back to the start position. 6. Bottom Leg Lift
7. One Leg Bridge 7. Side Leg Circles
✓ Lie on the floor, bend one leg and lift the other 8. Plank
leg. Then lift your hips off the floor. Hold the
position for five seconds and switch to the other POWER EXERCISES
leg. ✓ Power training is aimed at increasing power,
8. One Leg Push-ups which is the product of both strength and speed.
✓ Start in the classic push-up position but lift one ✓ Optimal power reflects how quickly you can
leg up. Then do a few push-ups and switch to the exert force to produce the desired movement.
other leg. ✓ Some power moves are strength training
9. Plank exercises done at a faster speed.
✓ Lie on the floor with your toes and forearms on ✓ Others rely on the use of a weighted vest, which
the ground. Keep your body straight and hold is worn while performing certain exercises that
this position as long as you can. are typically aimed at improving functions such
10. Cross Arm Crunches as bending, reaching, lifting, and rising from a
✓ Lie down and bend your knees with your feet flat seated position.
on the floor. Cross your arms in front of your POWER EXERCISE PROGRAM
chest. Then lift your head and shoulders up to ✓ Power is the ability to transform physical energy
make a 30-degree angle with the ground. into force at a fast rate, with emphasis placed on
11. Mountain Climber the speed of the action. Such actions require
✓ Start in the push-up position. Bend your right high yield, short duration energy production that
knee towards your chest and keep your left leg is reliant on anaerobic energy systems and fast
straight, then quickly switch from one leg to the twitch muscle fibers.
other. WHAT ARE THE POWER EXERCISES:
12. Bridge 1. Jumping Squats
✓ Lie flat on the floor and lift your hips off the floor 2. Jump Lunges
while keeping your back straight. Hold this 3. Lateral Bounds
position as long as you can. 4. Lunge Knee Hops
13. Bicycle Crunches 5. High knees Running
✓ Lie on the floor with your hands behind your 6. Lunge With Frontal kick
ears. Raise your knees and close your right elbow 7. High Knees Running
toward your left knee, then close your left elbow 8. Calf Jumps
toward your right knee. Repeat the exercise. 9. Frog Jumps
STRENGTH EXERCISES 10. Jumping Jacks
Strength Program
✓ strength Program or resistance training works
your muscles by using resistance, like a dumbbell
or your own body weight.
✓ This type of exercise increases lean muscle mass,
which is particularly important for weight loss,
because lean muscle burns more calories than
other types of tissue.
✓ It emphasizes in increasing the force production
capability of the muscle
WHAT ARE THE STRENGTH EXERCISES:
1. Calf Raises
2. Curtsy Lunges
3. Single Calf Raises
4. Side Lunges