Surigao Education Center

Km 2, Natioanal Highway, Surigao City, 8400, Surigao del Norte

EXERCISE
PROGRAM
PREPARED BY: STIFANY LOVE E. BUNDALIAN, LPT
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EXERCISE
• Is generally regarded as beneficial to one’s health and well-being.

• They are set of body movements to promote general fitness and are

used to correct minor postural defects.

• Intergral part of conditioning the body.

• Regular exercise is one of the best things that individual can do to

improve one’s health condition.

THREE TYPES OF
PHYSICAL EXERCISE
1.Aerobic Exercise- is any physical activity that uses large
muscle groups and causes the body to use more oxygen than it
would while resting. The goal of aerobic exercise is to increase
cardiovascular endurance. Examples of aerobic exercise
includes walking, skipping rope, rowing, hiking, dancing, playing
tennis, continuous training, and long distance running.
 THREE TYPES OF
PHYSICAL EXERCISE
2. Anaerobic Exercise- which includes strength and resistance
training, can firm, strengthen, and increase muscle mass, as well as
improve bone density, balance and coordination. Examples of
strength exercises are push-ups, pull-ups, lunges, squats, and
bench press. Anaerobic exercises also include weight training,
functional training, eccentric training, interval training, and
sprinting; high-intensity interval training increase short-term
muscle strength.
THREE TYPES OF
PHYSICAL EXERCISE
3. Flexibility Exercise- stretch and lengthen muscles.
Activities such as stretching help to improve joint flexibility
and keep muscles limber. The goal is to improve the range of
motion which can reduce the chance of injury. Physical
exercise can also include training that focuses on accuracy,
agility, power and speed.
CLASSIFICATION OF EXERCISE
Dynamic Exercise- such as steady running, tend to produce
a lowering of the diastolic blood pressure during exercise
due to the improved blood flow.

Static Exercise- such as weight lifting can cause the systolic

pressure to rise significantly, albeit transiently, during the
performance of the exercise.
PHASES OF EXERCISE
PROGRAM
 WARM-UP
• Sometimes called “limbering warm up, it is the
initilal phase of any exercise program.
• It serves to elevate the body temperature to
prepare the muscles for any major activity.
• By warming up, the muscles are provided with
the sufficient amount of blood and oxygen
supply so that it will contract more efficiently.
 BENEFITS OF WARMING UP
BEFORE A WORKOUT
• Increased Flexibility- being more flexible can make it easier to move and
exercise correctly.
• Lower Risk of Injury- warming up the muscles can help the body relax which,
in turn, can lead to less injury.
• Increased Blood Flow and Oxygen- having more blood flow helps the muscles
get the nourishment needed before launching into more intense work.
• Better Range of Motion- having greater range of motion can help the body
move the joints more fully.
• Less Muscle Tension and Pain- muscles that are warm and relaxed may help
you move easily and with less pain or stiffness.
 EXERCISE PROPER/
CONDITIONING PHASE
• In this phase, individual will
choose a particular program that
allows them to meet or achieve
the training objective.
• Only a minimal space is required
to execute the exercises.
 COOL DOWN
EXERCISE
• Theses serve to gradually taper off the body from the stress
of exercise. It is important as warming up because it keeps
the blood circulating around the body to prevent the
individual from experiencing some form of dizziness.

• It creates a pressure against the veins of the circulatory

system to permit the blood flow in one direction going to
the heart. Without cooling down, there is a possibility that
the blood will pool around th lower extremities, depriving
the brain of blood and oxygen. Thus, those who suddenly
stop from vigorous activity experience dizziness or even
pass out.
VARIOUS FUNCTIONS OF EXERCISE
1.Release pent-up
2.Building Strength
3.For stretching
4.Coordination
5.Increase Flexibility
6.Relaxation
7.Make one proficient at a skill
8.Reduce Weight
9.Realign the body
10.Reshape the body
11.Warm up muscles before vigorous physical activity
12.Discharge excess energy
13.For fun
 PRINCIPLES OF TRAINING
1.SPECIFICITY
• This principle states that benefits associated with the
training stimulus can only be achieved when it
duplicates the movements and energy systems
involved in the exercise.
• The exercise must have a specific purposed linked to
the sport/activities.
• Developing the factors related in improving sport
performance can only achieve when specific exercise
is able to accomplish.
 PRINCIPLES OF TRAINING
2. OVERLOAD
• This refers to the observation that a body system must
be exercised at a level beyond which it is presently
accustomed.
• A specific body system gradually adapts to this
overload until it reaches a state where adaptation is no
longer observed.
• Training that incorporates this principle challenges the
body to meet and adapt greater than normal
physiological stress. Thus, FITT is also important to
apply in this principle.
 PRINCIPLES OF TRAINING
3. Progression
• This principle states that the amount and intensity of
your exercise should be increased gradually.
• This refers that, when the body adapts for a certain
time to exercise, thus we need to increase the FITT
gradually in order to see some development or
improvement.
• It is important that this principle applies in many
exercise or training plan to avoid overtraining of the
athlete and leads to serious injury if not promptly
performed. It rejects the “no pain, no gain” theory.
 PRINCIPLES OF TRAINING
4. REVERSIBILITY

• The principle simply states that if an

individual stops to exercise, the body returns
to its initial level of fitness. This refers to the
idea that if you don’t use it you will lose it.
 PRINCIPLES OF TRAINING
5. TEDIUM
• This principle applies the importance of training
variation in exercise or training plan.
• To avoid boredom on the athlete, the coach should
properly design a training program that offers variety
of exercise; however it should provide the same
benefits.
• This principle provides window of opportunities and
allows the body to achieve better recovery and avoid
plateau in performance.
 PRINCIPLES OF TRAINING
6. INDIVIDUALIZATION

• No two individuals are exactly alike. All individuals

have different performances, fitness attributes,
lifestyles, nutritional preferences, and respond to
exercise and its physical and social environments in
their own unique way.

• It is essential that the exercise program caters to

these individual needs and preferences.
 THE F.I.T.T FORMULA
1.Frequency- refers to “how often” one does the physical activity. Physical
activity can only be beneficial if done several days. The frequency depends
on the fitness one wants to develop. The minimum and maximum days of
exercise per week is 3-5 days.
2.Intensity- it refers to “how hard” one performs the physical activity. It is
determined by the type of activity one does and the fitness he wants to
develop, for example, amount of weight one lifts is used to determine
intensity for building strength. (easy/mild, moderate, vigorous/hard)
3. Time- refers to “how long” one does the physical activity. It depends on the
type of activity and the part of fitness one wants to develop, for example, to
build cardiovascular fitness, one needs to be active continuously for a
minimum of 1 hour and 30 minutes to 2 hours.
4.Type- refers to the type of activity one does to build a specific part of fitness
or to gain a specific benefit.
 PHYSIOLOGICAL BENEFITS OF EXERCISE
1.Improved physiological function (heart, blood vessels, muscles, and
respiratory system).
2.Increased movement efficiency
3.Increased muscle tone
4.Better weight control
5.More efficient heat elimination and heat control
6.Possible decrease of elevated blood pressure
7.Reduce possibility of blood clotting
8.Better Sleep
PSYCHOLOGICAL BENEFITS OF EXERCISE

1. Elevated mood (exercise acts as an anti-depressant)

2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior
PSYCHOLOGICAL BENEFITS OF EXERCISE

1. Elevated mood (exercise acts as an anti-depressant)

2. Increased motivation for physical activities
3. Relieved emotional stress
4. Discharge of anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence and self-esteem
7. More adequate in coping behavior
THANK YOU