PATHFit 2 (Exercise-based Fitness Activities)

Review on the Concepts of Fitness

Physical Fitness
What is Physical Fitness?

Physical fitness is the ability of your body to carry out task without
undue fatigue. With physically fit body, one can perform aspects in sports,
occupations and daily activities. Physical fitness is generally achieved
through proper nutrition, moderate to vigorous physical exercises and
sufficient rest.

Other Definition of Physical Fitness

“A set of attributes that people have or achieve that relate to their ability to
perform physical activity” (Howley and Franks).

“A set of attributes, primarily respiratory and cardiovascular, relating to the

ability to perform tasks requiring expenditure of energy” (Stedman’s Concise
Medical Dictionary for the Health Professions).

“The ability to perform moderate to vigorous levels of physical activity without

undue fatigue and the capability of maintaining such ability throughout life”
(American College of Sports Medicine).
Physical fitness involves the integrated and efficient performance of all
the major systems of the body, including the heart and lungs, the skeleton,
the muscles, and the brain. The brain is an essential element, as it learns to
control the muscles that move the bones, as well as controlling the heart and
lungs to provide energy for the working muscles. Fitness also influences our
psychological well-being, including mental alertness and emotional stability,
because what we do with our bodies also affects our minds.

Physical fitness is an individual condition that varies from person to

person. It is influenced by factors such as age, gender, heredity, personal
health habits, amount and level of exercise, and eating practices. Making
physical fitness a priority is important for a long and healthy life.

What is Physical Activity?

Physical activity is defined as any movement carried out by skeletal

muscle that requires enough energy and is focused on building health.
Physical activity are activities you’ve done since you woke up and step out of
your bed. All of those that requires energy even in minimal effort are
considered physical activities but are not sufficient in developing or
improving your health.
What is Physical Exercise?

Physical Exercise is a physical activity that is planned, structured and

has repetitive movements intended to improve fitness. It significantly improves
general health, good heart health, increased in muscle size and improve
flexibility.

General Physical Fitness Principles

Physical Fitness Principles

The keys to selecting the right kinds of exercises for developing and
maintaining each of the basic components of fitness are found in the
principles of specificity, overload, reversibility,
progression, diminishing returns, and individual differences.

Specificity
The type of training in which individuals engage should be directed
specifically at improving their abilities in life. Therefore, choose the right kind
of activities to improve each physical fitness component, and the right
combination of physical fitness components to help in activities of daily living.
Strength training results in increases in strength for the muscles being
exercised but does little to improve cardiorespiratory endurance. Also, train
specifically for the specific activity of interest. For example, optimal running
performance is best achieved when the muscles involved in running are
trained for the movements required. It does not necessarily follow that a
good swimmer is a good runner. Specificity also requires that one consider
the speed of motion, the number of limbs moving, the direction in which they
are moving, and the range over which the occurs.

Overload
If a person works often (frequency) enough, hard (intensity) enough, and
long (duration) enough to load the body above its resting level, physical
fitness will improve. If this is done regularly over a period of time, the body will
gradually adapt to the increase in demands. The term overload does not
refer to the idea that one needs to overexert or exert at high intensities to
obtain gains in fitness; it simply means that one needs to load the body more
than it is usually accustomed to.

Reversibility
Physical fitness or the effects of a physical activity program or an exercise
program cannot be stored. If a person stops training for a period of time
(three to five days, in some cases) a process of detraining will begin. The
gains in fitness that were made begin to reverse themselves. If no exercise is
done for a long enough period, fitness levels can revert to the original starting
point. At least three balanced workouts a week (three hours minimum) are
necessary to maintain a good level of fitness.

Progression
Increasing the frequency, intensity, and/or duration of an activity over
periods of time is necessary for continued improvement in physical fitness.
Improvements in physical fitness are realized fairly rapidly at the onset of an
exercise or training program. The rate of improvement will gradually slow
down and level off (adaptation) if an overload is present (meaning that the
load is increasing and that there is progress). At high levels of physical fitness,
it may even be necessary to change the type(s) of exercise(s) being
performed.

Diminishing returns
The fitter a person becomes, the more difficult it is to continue to become
fitter at the same rate. Individuals who begin jogging can, over a relatively
short time, improve the speed and duration of their runs. However,
experienced distance runners may have to spend an entire training season
to decrease their run time by just a few seconds.

Individual differences
Every person has a unique physical and psychological makeup that requires
a unique training program. Factors that may play a role are current fitness
level, gender, age, heredity, susceptibility to injury, rest and recovery needs,
and diet. Two people working out with the same program could experience
completely different results.

Some activities can be used to fulfill more than one of a person’s basic
exercise requirements. For example, in addition to increasing
cardiorespiratory endurance, running builds muscular endurance in the legs,
and swimming develops the arm, shoulder, and chest muscles. If the proper
physical activities are selected, it is possible to fit parts of a muscular
endurance workout into a cardiorespiratory endurance workout and save
time.

Principles of Adaptation to Stress

The human body adapt well when exposed to stress. The term stress,
within the context of exercise, is defined as an exertion above the normal,
everyday functioning. The specific activities that result in stress vary each
individual and depend on a person’s level of fitness. For example, an avid
runner resistance training may expose the runner’s muscles to muscular
contractions that the athlete is not accustomed to feeling.

Rest, Recovery and Periodization

Is also called Principle of Recuperation. It suggests that rest and

recovery from the stress of exercise must take place in proportionate
amounts to avoid too much stress. Periodization suggest that training plans
incorporate phase of stress followed by phases of rest. It can be organized on
a daily, weekly, monthly and even in multi annual cycles.

The FITT Principle

A well-designed personal physical activity plan will outline how often
(frequency), how long
(time), and how hard (intensity) a person exercises, and what kinds of
exercises (type) are selected. The exercise frequency, intensity, time, and
type (FITT principle) are key components of any fitness plan or routine.
An individual’s goals, present fitness level, age, health, skills, interest, and
availability of time are among the factors to consider in developing a
personal physical activity plan. In particular, every plan should have a
schedule that progresses over time. Progression can take the form of
changes in any of the FITT components, but not all at once. For example, an
athlete training for high-level competition would follow a different program
than would a person whose goals are to develop good health from a
sedentary start. Regardless of the specific goals, both programs would be
based upon the elements of the FITT principle.
Initially, a personal physical activity plan does not need to include all the
health-related fitness components. The choice of which components to focus
on initially should be based upon the likelihood of adopting the new behavior
and a consideration of whether the goals are SMART (specific, measurable,
attainable, realistic, and time framed. Over the course of weeks or months,
other components would be added. A common progression is to adopt a
CRE program (three times a week, 20 minutes per session, moderate intensity)
without specific muscular strength or muscular endurance elements. After
each CRE session the cool down would simply entail a few stretches for
flexibility. After a few weeks of successful completion of the program, a new
element could be added.

Phases of the Fitness Exercises Program

1. Warm up Exercises. Sometimes called limbering warm up, it is the initial
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. Athletes who directly engage in vigorous activity
without warming up run the risk of experiencing muscle cramps and spasm.
To prevent this, it is recommended that an individual must first go through the
first stage - the warm up - so that the muscle can slowly adapt to the
demands of the activity. Warming up the muscle will only take 5 to 10
minutes. In most cases, a good indicator that an individual is already warmed
up is the onset of sweating. Few examples of warm up activities are slow-
paced walking, jogging, and stationary bicycling.

Benefits of warming up before a workout

A. Increased flexibility. Being more flexible can make it easier to move and
exercise correctly.
B. Lower risk of injury. Warming up the muscles can help the body relax which,
in turn, can lead to less injury.
C. Increased blood flow and oxygen. Having more blood flow helps the
muscles get the nourishment needed before launching into more intense
work.
D. Improved performance. Studies show that warmed muscle can help you
work out more effectively.
E. Better range of motion. Having greater range of motion can help the body
move the joints more fully.
F. Less muscle tension and pain. Muscles that are warm and relaxed may
help you move more easily and with less pain or stiffness.

2. Exercise Proper/Workout. In this phase, individual will choose a particular

program that allows them to meet or achieve the training objective.
Calisthenics exercises using weight of the body are practical and inexpensive
to perform especially if there is no weight training equipment in school. In
addition, only a minimal space is required to execute the exercises.
3. Cool Down Exercises. These serve to gradually taper off the body from the
stress of exercises. 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. Cooling down 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 the lower extremities, depriving the brain of blood and oxygen. Thus,
those who suddenly stop from vigorous activity experience dizziness or even
pass out.
The main aim of the cool down is to promote recovery and return the body
to a pre-exercise, or pre-workout level. The cool down keeps the blood
circulating, which in turn, helps to prevent blood pooling and also removes
waste products from the muscles. This circulating blood also brings with it the
oxygen and nutrients needed by the muscles, tendons and ligaments for
repair.
Various Functions of Exercises
1. Release pent-up emotions
2. Building strength
3. For stretching
4. Coordination
5. Relaxation
6. Increase flexibility
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

Physiological Benefits of Exercises

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 Exercises

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

The Advantages of Exercises for Fitness

1. Exercises can be systematically planned to cover all muscle groups of the
body and to emphasize areas of greatest need.
2. The dosage of exercises can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive
efforts.
4. Exercise can be derived which will provide for the development of body
control, flexibility, balance and good posture as well as for increased muscular
strength and endurance.
Physical Fitness Test

PHYSICAL FITNESS TEST OBJECTIVES:

1. To determine the level of fitness of students.
2. To identify strength and weaknesses for development and
improvement.
3. To provide baseline data for selection of physical activities
for enhancement of health and skill performance.
4. To gather data for the development of norms and standards.
5. To motivate, guide and counsel students in selecting
sports for recreation, competition and lifetime participation.

TEST PROTOCOL
• Prepare the following testing paraphernalia:
1. First Aid Kit
2. Drinking Water (and a small towel or bimpo to wipe their
perspiration)
3. Individual score cards.
4. During testing:
a. Body Composition – tape measure, bathroom scale, L- square
b. Flexibility – ruler, tape measure
c. Cardiovascular Endurance – stop watch, step box/stairs,
drum
d. Muscular Strength – exercise mat
e. Speed – stop watch
f. Power – meter stick/tape measure, basketball ball
g. Agility – tape measure, masking tape/chalk, stop watch
h. Reaction Time – plastic ruler (24 inches), table or arm chair
i. Coordination – sipa (washer with straw)/20pcs bundled rubber
bands/any similar local materials
j. Balance – stop watch
• Observe the following prior to actual day of testing:
a. The testing stations should be safe and free from obstructions.
b. The same equipment and testing stations should be used in the start-
of-the-year testing and subsequent quarterly testing.
c. With the guidance of the teacher, allow students to go through the
various tests with minimal effort exerted to familiarize themselves with
testing procedures.
d. The tests requiring cardio-vascular endurance and those other
tests which involve the same muscle groups should not be
taken in succession.
 Students should wear appropriate clothing: t-shirt, jogging pants and
rubber shoes, or any suitable sports attire. However, when taking the BMI
test, it is recommended that the students wear shorts. Wearing different
clothing in all the testing sessions for BMI could affect the results.
 • Conduct warm-up and stretching exercises before the tests except for the
3-Minute Step Test.
• Administer the tests in a challenging, encouraging and fun-filled
environment.

Activity No. 2 HEALTH-RELATED FITNESS TEST

• Body Mass Index BMI

FORMULA: BODY MASS INDEX (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)²

Example: 30 kg. = 30 = 20. 83 (Normal)

1.20M² 1.44

Classification:
below 18.4 - Underweight
18.5 – 24.9 - Normal
25.0 – 29.9 - Overweight
30.0 – above – Obese

 Zipper Test
Purpose – to test the flexibility of the shoulder
girdle.
• Equipment: Ruler
• Procedure
For the Performer:
a. Stand erect.
b. Raise your right arm, bend your
elbow, and reach down across your
back as far as possible, extend your
left arm down and behind your
back, bend your elbow up across
your back, and try to reach/cross your fingers over those of your right
hand as if to pull a zipper or scratch between the shoulder blades.
c. To test the left shoulder, repeat procedures a and b with the left
hand over the left shoulder.

• For the Partner:

a. Observe whether the fingers touched or overlapped each other, if
not, measure the gap between the middle fingers of both hands.
b. Record the distance in centimeter. Record the distance in
centimeter.
 • Scoring – record zipper test to the nearest 0.1 centimeter.

Points Standard
0 Did not touch fingertips
1 Just touched fingertips
2 Fingers overlapped by 1 - 2 cm.
3 Fingers overlapped by 3 - 4 cm.
4 Fingers overlapped by 5 - 7 cm.
5 Fingers overlapped by 8 cm. and more

 Sit and Reach

Purpose – to test the flexibility of the lower

back and extremities.
• Equipment: Tape measure or meter stick,
card board or paper

Procedure
• For the Performer:
a. Sit on the floor with back,
head and shoulders flat on the wall. Feet are 12 inches apart.
b. Interlock thumbs and position the tip of the fingers on the floor
without bending the elbows. Reach up.
c. Place hands on top of the card board or paper where the
tips of the middle fingers are at the top edge of the card board
or paper. Start the test by pushing the card board or paper
slowly and try to reach the farthest distance possible without
bending the knees. Hold for 2 seconds.
d. Bouncing or jerking movement is not allowed.
e. Do it three times.
• For the Partner:
a. As the performer assumes the (b) procedure, position the zero
point of the tape measure at the tip of the middle fingers of the
performer.
b. See to it that the knees are not bent as the performer slides
the farthest distance that he could.
c. Record farthest distance reached in centimeters.
• Scoring – record the distance to the nearest 0.1 centimeters.

 3 – Minute Step Test

• Purpose – to measure cardiovascular endurance.

• Equipment: Stopwatch, drum or clapper
Procedure
• For the Performer:
a. Position at least one foot away from the step or bench.
 b. At the signal “Go”, step up and down the step/bench for 3
minutes at a rate of 24 steps per minute. One step consists of 4
beats – that is, up with the left foot (ct. 1), up with the right foot
(ct.2), down with the left foot (ct. 3), down with the right foot (ct.
4).
c. Immediately after the exercise, locate your pulse and wait for
the signal to start the counting. (Give 5 sec. to locate the pulse)
d. Don’t talk while taking the pulse beat.
e. Count the pulse beat for 10 sec. Multiply it by 6.
• For the Partner:
a. As the student assumes the position in front of step, signal,
“Ready” and “Go”, start the stopwatch for 3-minute step
test.
b. After the test, allow performer to locate his/her pulse in within
5 seconds.
c. Give the signal to count the pulse beat.
d. Let the performer count his/her pulse beat for 10 seconds and
multiply it by six (6).
• Scoring – record the 60-second heart rate after the activity.

 Push-Up
Purpose – to measure strength of upper extremities.
Equipment: exercise mats or any clean mat.
Procedure
• For the Performer:
a. Lie down on the mat; face down in standard pushup
position; palms on the mat about shoulder width, fingers
pointing forward, and legs straight, parallel, and slightly
apart, with the toes supporting the feet.
b. FOR BOYS: Straighten the arms, keeping the back and
knees straight, then lower the arms until there is 90-degree
angle at the elbows (upper
arms are parallel to the floor.) FOR GIRLS: With knees in
contact with the floor, straightens the arms, keeping the
back straight, then lowers the arms until there is a 90-degree
angle at the elbows (upper arms are parallel to the floor).
c. Perform as many repetitions as possible, maintaining a
cadence of 20 push-ups per minute. (2 seconds going down
and 1 sec. going up). Note: 60 beats/min.
 For the Partner:
a. As the performer assumes the position of push-up, start
counting as the performer lowers his/her body until he/she
reaches 90-degree angle at the elbow.
b. Make sure that the performer executes the pushups in the
correct form.
c. The test is terminated when the performer can no longer
execute the push-ups in the correct form, if in pain,
voluntarily stops, or cadence is broken.
  Scoring – record the number of push-ups made.

 Basic Plank
Purpose – to measure strength/stability of the core muscles.
Equipment: exercise mats or any clean mat.
Procedure
• For the Performer:
a. Assume a push-up position. Rest body on forearms with the
palms and fingers flat on the floor. Elbows are aligned with the
shoulders.
b. Legs are straight with ankles, knees and thighs touching
together.
c. Support weight on forearms and toes; make sure that your
back is flat. Head, neck and spine are in a straight line.
d. Keep abdominals engaged/contracted; do not let stomach
drop or allow hips to rise.
• For the Partner:
a. Ensure the availability of a mat/smooth flooring or anything
that can protect the forearms.
b. Give the signal “Start/Go” and start/press the time piece.
c. Make sure that the back of the head, neck, spine and ankles
are in a straight line.
d. Stop the time when the performer can no longer hold the
required position, or when the performer has held the position
for at least 90 seconds. Holding the plank position beyond 90
seconds is considered unnecessary. (90 sec. – maximum time)
• Scoring – record the time in the nearest sec./min.

Activity No. 3 SKILL-RELATED FITNESS TEST

 40-Meter Sprint
Purpose – to measure running speed.
Equipment: Stopwatch, running area (40 meter)
Procedure
* For the Performer:
a. At the signal “Ready”, stand behind the take-offline, the tips
of the shoes should not go beyond the line and assume a
crouch position.
b. At the signal “Get Set”, assume an un-crouch position
(buttocks up) with both hands on the starting line.
c. At the signal “GO”, run to the finish line as fast as you can.
• For the Partner:
a. Set the stopwatch to zero (0) point.
b. At the signal “GO” start the watch and stop it as the
performer crossed the finish line.
c. Record time in the nearest 0.00.01 seconds.
 • Scoring – record time in nearest minutes and seconds.

 Standing Long Jump

Purpose - To measure the explosive strength and power of the leg
muscles.
Equipment: Tape measure/meter stick
Procedure
• For the Performer:
a. Stand behind the take-off line with the feet parallel to each
other, the tips of the shoes should not go beyond the line.
b. Bend the knees and swing arms backward once, then swing
arms forward as you jump landing on both feet. Try to jump as
far as you can.
c. Do not control the momentum of the jump (continuously
move forward).
d. Perform the test twice in succession.
• For the Partner:
a. Place zero (0) point of the tape measure at the take-off line.
b. After the jump, spot the mark where the back of the heel of
either feet of the performer has landed nearest to the take-off
line.
c. Record the best distance in meters to the nearest 0.1
centimeters.
• Scoring – record the best distance in meters to the nearest 0.1
centimeters.

 Hexagon Agility Test

Purpose – to measure the ability of the body to move in different
directions quickly.
Equipment: Tape measure, stopwatch, chalk or masking tape (1 inch
width)
Hexagon Size: length – 24 inches (60.5 cm) each angle – 120 degrees
Procedure
• For the Performer:
a. Stand with both feet together inside the hexagon facing the
marked starting inside. (facing 1 direction)
b. At the signal “ Go” using the ball of the feet with arms bent in
front, jump clockwise over the line, then back over the same line
inside the hexagon. Continue the patter with all the sides of the
hexagon.
c. Rest for one (1) minute.
d. Repeat the test counterclockwise.
• For the Partner:
a. Start the time at the signal go and stop once the performer
reached the side before the side where he/she started.
b. Record the time of each revolution.
c. Restart the test if the performer jumps on the wrong side or
steps on the line.
 • Scoring – add the time of the two revolutions and divide by 2
to get the average. Record the time in the nearest minutes and
seconds.

 Stick Drop Test

Purpose – to measure the time to respond to a stimulus.
Equipment: 24-inch ruler or stick; arm chair or table and chair.
Procedure
• For the Performer:
a. Sit on an armchair or chair next to the table so that the elbow
and lower arm rest on the desk or table comfortably.
b. Place the heel of the hand on the desk/table so that only the
fingers and thumb extend beyond.
c. Catch the ruler/stick with the thumb and index finger without
lifting the elbow from the desk/ table as the partner drops the
stick. Hold the stick while
the partner reads the measurement
d. Do this thrice (3x).
• For the Partner–
a. Hold the ruler or stick at the top, allowing it to dangle
between the thumb and fingers of the performer.
b. Hold the ruler/stick so that the 24-inch mark index finger. No
part of the hand of the performer should touch the ruler/stick.
c. Drop the ruler/stick without warning and let the performer
catch it with his/her thumb and index finger.
• Scoring – record the middle of the three (3) scores (for
example: if the scores are 21, 18, and 19, the middle score is 19)

 Juggling
Purpose – to measure the coordination of the eye and hand.
Equipment – Sipa (washer w/ straw)/20 pcs. Bundled rubber bands/any
similar local materials (4-5 grams)
Procedure
• For the Performer:
a. Hit the sipa/rubber band material alternately with the right
and left palm upward. The height of the material being tossed
should be at least above the
head. Two trials only.
• For the Partner:
a. Count how many times the performer has hit the material with
the right and left hand.
b. Stop the test if the material drops. Record the number of
hits/trial.
• Scoring – record the number of hits the performer has done.

 Stork Balance Stand Test

Purpose – to assess one’s ability to maintain equilibrium.
Equipment: flat, non-slip surface, stopwatch
Procedure
• For the Performer
a. Remove the shoes and place hands on hips.
b. Position the right foot against the inside knee of the left foot.
c. Raise the left heel to balance on the ball of the foot.
d. Do the same procedure with the opposite foot.
• For the Partner
a. Start the time as the heel of the performer is raised off the
floor.
b. Stop the time if any of the following occurs:
• The hand(s) come off the hips
• The supporting foot swivels or moves (hops) in any
direction
• The non-supporting foot loses contact with the knee.
• The heel of the supporting foot touches the floor.
• Scoring – record the time taken on both feet in the nearest
seconds.
FOUR MAJOR TYPES OF EXERCISE

1. Flexibility

Flexibility is the ability of the muscles and joints to go through a full range
motion. Flexibility reduces the risk of injury, enhances performance and
prevents muscle soreness. It is achieved through stretching designed to
lengthen or elongate soft tissue structures and thereby increase the range of
motion. Flexibility is influenced by three factors:
1. Structure of the joints
2. Amount of tissues surrounding the joint; and
3. Extensibility of the ligaments, tendons and muscle tissue that connects the
joints.

It involves four basic movements, namely: flexion (bending of a body

segment), extension (straightening a body segment), abduction (moving a
limb away from the body), and adduction (moving a limb toward the body).
Body flexibility is achieved through stretching specific segments of the body.
To achieve good flexibility, exercise should be performed daily. For very tight
muscle-joint area, it is highly recommended that flexibility exercises be done at
least twice a day.

Types of Stretching (Basic Methods Used to Develop Joint Flexibility)

1. Ballistic Stretching. Ballistic stretching uses muscle contractions to force
muscle elongation bobbing (i.e. up and down) movement quickly elongates
the muscle with each repetition; the bobbing also activates the stretch reflex
response (Nelson & Kokkonen, 2007). Usually this type of stretching uses in sports
like gymnastics and performs in a controlled manner.
Example: Ballistic stretching- forward bending done in rapid bouncing
movement.

2. Static Stretching. This involves slowly stretching and holding segment of the
body to the farthest point and holding that position for at least 15-30 seconds.
This type of stretching is fairly endorsed by many physical educators and
exercise psychologists because stretch is easy and pain free and the risk of
injury is very minimal.
It is performed without a partner and each stretch is easy and pain-tree. Once
the stretcher has achieved its full range of movement and begins to feel a mild
discomfort (muscle tension) in the body part being stretched, the position is
held statically.
Example: Static stretching - seated hamstring stretch
3. Dynamic stretching. Dynamic stretching is the use of a muscle's own force
production and the body's momentum to take a joint through the full available
range of motion (Clark & Lucett, 2010a). Dynamic stretching is beneficial for
any sport that involves dynamic movement, especially in sports like athletics,
Football etc. that prepare the body to move better specifically before start of
an exercise or competition. Mason (2011a) suggested that in performing this
stretching the movement should be in a slow, controlled way, relaxed, and
breath steadily to execute properly.
Example: Alternate lunges (right & left)

4. Proprioceptive Neuromuscular Facilitation (PNE). It involves the contract-

relax approach to stretching. During the contract-relax, the partner attempts
to move the limb at its lengthened range of motion au isometrically resists the
partner's attempt to move and limb into a deeper stretch. Then, the stretcher
relaxes the limb and the partner slowly moves the segment into a new range.
This type of stretching can be done active (i.e. w/o partner) or passive (i.e. w/
partner).
Example: PNF- hold-relax hamstring stretch

5. Active stretching is a method of improving flexibility. It involves active

contracting of one muscle (the agonist) as a way to stretch an opposing muscle
(the antagonist), with no external force. Active stretching is also often referred to
as static active stretching — which means nonmoving — because the end position
of the stretch is held for a set amount of time. But instead of holding your stretch
using a prop, such as a strap or band, you’re simply holding the stretch with other
muscles. This is why it’s called static active stretching. These stretches are
commonly held for 10–15 seconds. Any longer tends to be quite difficult.
Example: Lying on your back on the floor and lifting a straight leg to the ceiling
until you feel your hamstring stretch.

6. Passive stretching is also referred to as relaxed stretching, and as static-

passive stretching. A passive stretch is one where you assume a position and
hold it with some other part of your body, or with the assistance of a partner
or some other apparatus. For example, bringing your leg up high and then
holding it there withyour hand. The splits is an example of a passive stretch (in
this case the floor is the "apparatus" that you use to maintain your extended
position).

7. Isometric stretching is a type of static stretching (meaning it does not use

motion) which involves the resistance of muscle groups through isometric
contractions (tensing) of the stretched muscles. The use of isometric stretching
is one of the fastest ways to develop increased static-passive flexibility and is
much more effective than either passive stretching or active stretching alone.
Isometric stretches also help to develop strength in the "tensed" muscles (which
helps to develop static-active flexibility), and seems to decrease the amount
of pain usually associated with stretching. Isometric stretching is not
recommended for children and adolescents whose bones are still growing.
These people are usually already flexible enough that the strong stretches
produced by the isometric contraction have a much higher risk of damaging
tendons and connective tissue. Kurz strongly recommends preceding any
isometric stretch of a muscle with dynamic strength training for the muscle to
be stretched. A full session of isometric stretching makes a lot of demands on
the muscles being stretched and should not be performed more than once
per day for a given group of muscles (ideally, no more than once every 36
hours).

Types of Flexibility

Static Flexibility is a measure of the limits of a joints overall range of motion. It

is measured by stretching and holding the joint in the position of its maximum range
while using a measuring instrument to quantify the range. Static stretches, are where
muscles are extended and held for a period of time

Table 8

Static Stretching Exercises

Neck Stretch While sitting tall or standing, place your right arm gently to the
right side of your head and place the other arm straightly on
your side.
 Slowly pull your head towards your right shoulder until
you can feel the stretch on the left side of your neck.
 Hold for about 30 seconds before releasing.
 Repeat for the opposite side.
Chest Stretch Stand right, with your fingers interlocked behind your back,
near your buttocks.
 While keeping your shoulder blades together and your
back straight, push your arms up behind you, until you
feel the stretch in your chest.
 Hold for about 20-30 seconds before releasing.
Cross-body Stand right or sit tall
shoulder stretch  Extend one arm to your front to shoulder height.
 Grab the extended arm with your other arm and pull it
towards your chest while keeping the extended arm
straight.
 Continue the pull until you feel the stretch in your
shoulder.
 Hold for 30 seconds and repeat for the other arm.
Triceps stretch Lift your arms overhead with both arms slightly behind your
head and bent at the elbow.
 Use your right hand to pull your left elbow until you feel
a stretch in your triceps.
  Hold for about 30 seconds and repeat for the other
arm.

Biceps stretch Sit on the floor with your knees bent and feet flat on the floor.
 With your fingers pointing away from your body, place
your two palms flat on the floor behind you.
 While your hands are steadily in place, slowly slide
your butt downward toward your feet until you can feel
the stretch in your biceps, shoulders and chest.
 Hold for about 30 seconds before release.

Wrist stretch While Standing straight or sitting tall, extend your right arm
forward to shoulder height with your fingers pointing towards
the ceiling.
 Grab your right fingers with your left hand and pull
your right hand to bend the wrist until you can feel the
stretch
 Hold this position for about 30 seconds and repeat for
the opposite arm.
Side stretch Stand straight with your feet hip-wide apart.
 Take your right arm and reach over your head towards
your left side while bending your side.
 Keep bending your side slowly until you can feel a
stretch on your right side.
 Maintain this position for about 30 seconds and repeat
for the opposite side.
Abdominal stretch Lie down on your stomach with your face towards the ground
and your palms facing the floor as though you’re about to do
a push up.
 While keeping your pelvis firmly on the floor, gently
push up your upper body from the ground. This should
make your feel some stretch in your abs.
 Maintain this position for about 30 seconds before
releasing.
Reclined spinal Lie down facing the ceiling, with your arms extended to the
twist sides and placed on the floor.
 While keeping the right leg extended, pull up your left
knee towards your chest, tilt it toward your right side
and then drop it slowly over your extended right leg.
 Keep your shoulder blades flat on the ground and you
should feel the stretch around your back
 Hold for about 30 seconds and repeat for the opposite
side.
Low-back stretch Lie on the ground facing the ceiling, with your knees bent.
 Hold your shins and pull up your knees toward your
chest.
 This should make you feel some stretch in your lower
back.
 Hold for about 30 seconds before releasing.
 Hip flexor stretch Stand right in a standard lunge position.
 Place your two hands on your hips.
 Step out on your right foot into mini-lunge position,
without your knee going beyond your right toe.
 Hold for about 30 seconds and repeat for the left side.
Glutes stretch Sit tall on the ground with both knees bent and both feet on
the floor.
 Lift your right leg and cross it over your left thigh, while
your left knee remains bent.
 Pull both legs inwards toward your abdomen for a
deep stretch of your glutes.
 Hold this position for about 30 seconds and repeat
with the other leg.

Quadriceps stretch Stand tall while maintaining a straight posture.

 With your left hand, grab a pole, wall or anything
durable for balance.
 With your right hand, grab your right foot and pull up
your heels until they touch your buttocks.
 Keep your knees close together while doing this and
you should feel the stretch in your quadriceps.
 Hold this position for about 30 seconds and repeat for
the other side.
Hamstring stretch Sit on the floor with your right leg extended straight in front of
you and your left leg bent.
 Reach forward with your right hand and touch your
right toes. This should cause a stretch in your right
hamstring.
 Hold this position for about 30 seconds and repeat for
the left leg.
 If you’re unable to reach your toes, try holding your
shin instead but seek to go further every time you
perform the stretch until you can touch your toes.
Calf stretch Sit on the ground and extend your right foot straight in front of
you.
 Gently pull your right toes backwards with your right
hand. This should cause a noticeable stretch in your
calf.
 Hold this position for about 30 seconds and repeat for
the left leg.

Dynamic flexibility is measure of overall joint stiffness during movement.

Dynamic stretches are active movements where joints and muscles go through a full
range of motion. They can be used to help warm up your body before exercising.
Table 9.

Dynamic Stretching Exercises

Hip circles Stand on one leg, holding on to a countertop or wall for
support.
 Gently swing your other leg in small circles out to the
side.
 Perform 20 circles then switch legs.
 Work up to larger circles as you become more flexible.
Lunge with a twist Lunge forward with your right leg, keeping your knee directly
over your ankle and not extending it farther than your ankle.
 Reach overhead with your left arm and bend your
torso toward the right side.
 Bring your right leg back to return to an upright
standing position. Lunge forward with your left leg.
 Repeat five times on each leg.
Arm circles Stand with feet shoulder-width apart and hold arms out to the
side at shoulder height.
 Circle around your arms slowly, starting with small
circles, working up to larger circles. Perform 20 circles.
 Reverse direction of the circles and perform 20 more.
Large arm circles Stand upright with your arms extended out to your side.
 Start to make large circles.
 Perform 5–10 reps with your arms swinging forward.
 Repeat with arms swinging backward.
Leg pendulum Start to swing one leg back and forth while balancing on the
other. You can hold onto a wall if needed.
 Swing forward and backward 5–10 times.
 Bring that leg down and repeat with the other leg,
swinging 5–10 times.
 You can then face the wall and swing your legs from
side-to-side, if desired.
Jog to quad Reach behind one leg to grab hold of one foot to stretch out
stretch the quad. Hold for 2–3 seconds.
 Start to jog again for 2–3 seconds.
 Repeat stretch with the other leg.
 Repeat 5–10 times.
Arm swings Stand forward with your arms extended at shoulder-height
out in front of you, palms facing down.
 Walk forward as you swing both arms to the right, with
your left arm reaching in front of your chest and your
right arm reaching out to the side. As you swing your
arms, remember to keep your torso facing straight and
only turn your shoulder joints.
 Reverse direction of the swing to the opposite side as
you keep walking.
 Repeat 5 times on each side.
Spinal rotations Stand with your feet shoulder-width apart and bring your
arms out to the side at shoulder height.
 Keep your torso still and slowly start to rotate your
body back and forth from right to left.
  Repeat 5–10 times.

Fitness Benefits of Flexibility Exercise:

1. Increased range of muscle joint motion;
2. Reduced muscle stiffness and increased body relaxation;
3. Improved blood circulation in specific body segment;
4. 4 Reduced incidence of injury during a major sport event; and
5. Reduced risk of cardiovascular problems in exercise.

2. BALANCE
Improving balance increases coordination and strength, allowing you to
move freely and steadily. Enhancing stability, mobility, and flexibility makes it
easier to perform your daily tasks. It also improves your athletic performance.
Focusing on your balance may also help you to focus and clear your mind.

How Balance Exercises Work?

Balancing exercises work your core muscles, lower back, and legs.
Lower-body strength-training exercises can also help improve your balance.
While balancing exercises can be challenging at times, consistent effort will
make these exercises easier. Gradually increase the number of repetitions as
the exercises become easier. You may ask someone to supervise or assist you,
especially when you’re first getting started.

You can modify the exercises to increase or decrease the difficulty or

adjust for your needs. Start on your non-dominant side so that the second side
is easier. You can do your non-dominant side twice if you want to balance out
your body Improving balance increases coordination and strength, allowing
you to move freely and steadily. Enhancing stability, mobility, and flexibility
makes it easier to perform your daily tasks. It also improves your athletic
performance. Focusing on your balance may also help you to focus and clear
your mind. How Balance Exercises Work?

Balancing exercises work your core muscles, lower back, and legs.
Lower-body strength-training exercises can also help improve your balance.
While balancing exercises can be challenging at times, consistent effort
will make these exercises easier. Gradually increase the number of repetitions
as the exercises become easier. You may ask someone to supervise or assist
you, especially when you’re first getting started.
You can modify the exercises to increase or decrease the difficulty or
adjust for your needs. Start on your non-dominant side so that the second side
is easier. You can do your non-dominant side twice if you want to balance out
your body between both sides. Once you get comfortable with the exercises,
try doing them with one or both eyes closed.

Why Balance Is Important?

Improved balance makes daily activities, such as walking on stairs,
carrying heavy items, and suddenly changing directions, easier. A strong,
stable base will allow you to move with more coordination, ease, and fluidity.
You’ll also gain stronger and more enhanced movement during athletic
activities.
Developing good balance helps to improve your overall health and
fitness levels. These improvements help to prevent the risk of injury and falls,
especially in older adults and people with Parkinson’s disease. This allows you
to maintain your independence longer.
Remain aware of your posture and stability throughout the day. Notice
if you’re yielding your weight evenly on both feet and work to root your weight
into your feet.
You can also pay attention to whether you tend to yield your body
weight forward or backward in space. Try to bring your body into proper
alignment and feel a strong connection to the floor. Notice where and how
you lose your balance and make the appropriate corrections in your body.

Types of Balance

Static balance is the ability to balance while stationary. It’s what most people
think of when they picture a balanced position. To be able to balance statically your
body’s center of gravity must be lined up above your center of support. When standing
on two legs, the center of support is the center point between your two feet. When
standing on one leg, it’s at the center of the standing leg foot.

Dynamic balance on the other hand, is the ability to balance while in motion or
when switching positions. Your body is being affected by two forces, gravity and
momentum, each one pulling you in different directions. In dynamic balance your inner
balance sensors have to work harder to keep your center of gravity above your base.
This is the main type of balance we use during movement in our daily lives.
What are the building blocks necessary to develop balance and
coordination?
Kids Sense Child Development in South Australia presented the building blocks
for balance and coordination:
Attention and concentration: The ability to maintain attention to a specific task for an
extended period of time as the core strength is not challenged.
Body Awareness: Knowing body parts and understanding the body’s movement in
space in relation to other limbs and objects for negotiating the environment or
ball and bike skills.
Bilateral integration: Using two hands together with one hand leading: e.g. holding a
tennis racquet with the non-dominant hand with the ‘helping’ non-dominant
hand holding and stabilizing only between hits.
Crossing Mid-line: The ability to cross the imaginary line running from the child’s nose
to pelvis that divides the body into left and right sides, which also influences
hand dominance.
Hand eye coordination: The ability to process information received from the eyes to
control, guide and direct the hands in the performance of a given task such as
handwriting or catching a ball.
Hand Dominance: The consistent use of one (usually the same) hand for task
performance which is necessary to allow refined skills to develop.
Muscular strength: A muscles ability to exert force against resistance (e.g when
climbing a tree to push or pull up).
Muscular endurance: The ability of a singular muscle or group of muscles to exert
force repeatedly against resistance to allow sustained physical task
engagement.
Self-regulation: The ability to obtain, maintain and change alertness level appropriate
for a task or situation which then allows better attention to the task.
Postural Control: The ability to stabilize the trunk and neck to enable coordination of
the limbs for controlled task performance.
Body Awareness (Proprioception): The information that the brain receives from the
muscles and joints to make us aware of body position and body movement
which in turn allows skills to become ‘automatic’.
Sensory processing: The accurate processing of sensory stimulation in the
environment as well as in our own body for quick and physically appropriate
responses to movement.
Isolated movement: The ability to move an arm or leg while keeping the remainder of
the body still needed for refined movement (e.g. throwing a ball on handed or
swimming freestyle).

Strength and Balance Exercises

Table 10.
Beginner Strength Balance Exercises
Hamstring Curls  Stand with feet slightly apart.
 The knee of your support leg should be slightly bent.
 Slowly bend your knee, bringing your heel toward your
buttocks.
 Only bend your knee, stand tall.
 Hold for 2 seconds and return to start position.
 Repeat using other leg.
Small Squats  Stand with your feet slightly wider than shoulder width
apart.
 Slowly push your buttocks back while bending your
knees.
  Hold for 2 seconds and return to start position.
 Keep your chest and head up.
 This is a small squat so don’t bend too far.
Back Leg Raise  Stand with your feet slightly wider than shoulder width
apart.
 Slowly push your buttocks back while bending your
knees.
 Hold for 2 seconds and return to start position.
 Keep your chest and head up.
 This is a small squat so don’t bend too far.
Side Leg Raise  Stand with your feet slightly wider than shoulder width
apart.
 Slowly push your buttocks back while bending your
knees.
 Hold for 2 seconds and return to start position.
 Keep your chest and head up.
 This is a small squat so don’t bend too far.
Toe Stand  Stand with feet shoulder width apart.
 Slowly rise up onto the balls of your feet
 Hold for 2 seconds then slowly lower heels to floor
 Repeat.
Flamingo  Stand with your feet slightly wider than shoulder width
apart.
 Slowly push your buttocks back while bending your
knees.
 Hold for 2 seconds and return to start position.
 Keep your chest and head up.
 This is a small squat so don’t bend too far.
Walking the line  Stand with your feet slightly wider than shoulder width
apart.
 Slowly push your buttocks back while bending your
knees.
 Hold for 2 seconds and return to start position.
 Keep your chest and head up.
 This is a small squat so don’t bend too far.
Wall Push-up  Place your hands on the wall at shoulder height.
 Keep your heels on the floor.
 Slowly lower yourself toward the wall bending your
elbows while keeping your back straight. Hold for 2
seconds.
 Slowly extend your arms to return to start position.
 Hold for 2 seconds. Keep elbows soft (not locked).
Repeat.
Hip Flex  This exercise is a stage 2 lift.
 The knee of your support leg should be slightly bent.
 Lift one leg toward chest and hold for 2 seconds, then lift
leg higher and hold again.
 Slowly return to start position.
  Repeat using other leg.
Step Over  Step to one side, lifting leg high as though stepping over
a small box.
 Return to start position by stepping back over box.
 Repeat using other leg.
Sit to Stand  Sit towards the front of the chair with feet shoulder width
apart.
 Lean slightly forward.
 Stand up slowly, using your legs, not arms.
 Keep looking forward. Stand tall.
 To sit: lean slightly forward, bend your knees and slowly
lower your buttocks back into the chair.

As cited by Karen Asp in her article in real simple website. Balance is crucial
for everybody, not just older adults. Here, fitness pros recommend their favorite
balance moves to make you stronger and steadier every day.
Table 11.
Balance Exercises
Standing Crunch  Start by standing with feet together. Shift weight to right
With Under-Leg foot and lift left leg in front of you to hip height, with knee
Clap bent to 90-degree angle.
 Lift arms overhead and press hands together.
 Bend torso forward as you clap hands under left leg.
 Release to start position (arms lifted overhead), keeping
left leg in place, and repeat 12 times.
 Switch sides and repeat.
Kneeling  Get down onto hands and knees.
Alternating  Lift and extend left arm forward as you simultaneously
Superman (or Bird extend right leg behind you.
Dogs)  Keep the back flat like a table and straight, not rotated,
even as you raise each leg (it's helpful to do this move in
a mirror).
 Hold for five counts. Repeat with the opposite arm and
leg.
 Alternate sides, doing five reps on each side.
Single-Leg Deadlift  Start by standing with feet together. Shift weight to left
With Side Bend leg and lift right knee in front of body to hip height, knee
bent to 90-degree angle.
 Extend arms to side at shoulder height.
 Hinging from hips and tightening core (imagine your
navel squeezing back into your spine), extend right leg
behind you to hip height as you reach right hand to touch
inside of left ankle. (Don't forget to engage both left and
right glute muscles)
 Release to start. Repeat eight times. Switch sides and
repeat.
Isometric Split  Get on floor in a half-kneeling position with right knee
Squat down and left foot planted firmly on ground in front of
you. (Check that both knees are at 90-degree angles and
hips are aligned.)
 Keeping right foot on ground, bring right knee just barely
off ground and hold this position (it will look like the
bottom half of a stationary lunge).
 As you do this, keep chest lifted so that shoulders stay in
line with hips and knee.
 Start by holding five to 10 seconds each leg, building to
30 seconds without having to rest. Do two to three sets
per leg.
Single-Leg Reach  Grab a resistance band and anchor it to something stable
and Row in front of you.
 Hold handles of band in right hand, keeping tension in
band. (No band? Mimic the move with your arms.)
 Start by standing with feet hip-width before shifting
weight to left foot.
 Hinging from hips, let shoulders fall forward and reach
left arm straight in front of you as you extend right leg
behind you until its hip height. As you return to standing,
pull right elbow back (with or without band).
 Try not to let right foot touch ground during entire
exercise. Repeat 10 to 12 times. Switch sides and
repeat.
High Plank  Get on floor on hands and knees, hands slightly wider
Shoulder Taps than shoulders.
 Extend legs behind you until you’re balancing in one long
line on hands and feet in high plank position. (To make it
easier, bring knees down to floor like you would for
modified push-up position)
 Bracing your core, lift right hand off ground and tap left
shoulder. Slowly release hand to ground and switch
sides, trying not to let weight shift as you do this. Do 10
reps each side.
 Struggling to maintain balance? Position feet wider.
Curtsey Lunge With  Stand with feet hip-width apart, fingertips at ears and
Oblique Crunch elbows out wide.
 Cross right leg behind you and lower until back knee is
about one to three inches off ground (into what's called a
curtsy lunge).
 Rise and return right leg up to right side (careful not to
rotate the hips), bend torso to right moving right elbow as
close to right knee as you can (into a standing oblique
crunch).
 Release to start and repeat 12 times. Switch sides and
repeat.
Benefits of Balance Training

The Energy Essential Fitness website indicated the different benefits of balance
training. Its good effects are:
 It benefits your neuromuscular coordination – basically it helps improve the
communication between your brain and muscles.
 It helps with muscle isolation – during balance training you have to maintain
stabilization and you are force to engage and individual muscle predominantly
so that you are not using other muscles to help you “cheat”.
 During balance training your body has to work that much harder to stabilize –
in turn this helps you to burn more calories.
 It help with hip stabilization.
 It helps with core stabilization and this in turn helps to improve your
coordination, athletic skill and posture.

EXERCISES FOR BALANCE


These exercises keep your body active, improve balance and coordination, and
prevent falls and injuries.
Tightrope walk
1. Tie a piece of string to two poles.
2. Hold your arms out wide to the sides.
3. Walk on the string without stepping off to the side.
4. Walk at least 15 steps.

Link: https://youtu.be/E3j7nJyqLys?t=805
Rock the boat
1. Stand with your feet hip-width apart.
2. Press your weight into both feet firmly and evenly.
3. Yield your weight onto your left foot and lift your right foot.
4. Hold for up to 30 seconds.
5. Slowly lower your left foot to the floor and repeat on the other side.
6. Do each side five to 10 times.

Link: https://youtu.be/E3j7nJyqLys?t=1258
Flamingo stand
1. Stand on your left leg with your right leg lifted.
2. Use a chair or wall for support as you stretch your right leg forward.
3. Maintain good posture by keeping your spine, neck, and head in one line.
4. To increase the difficulty, extend your hand to reach for your right foot.
5. Hold for up to 15 seconds.

6. Then do the opposite side.

Link: https://youtu.be/MWjLhk1NtI8

Balance exercises are a fun and engaging way for kids to gain body awareness.
You can incorporate some type of learning activity by combining the balance
exercises with something they’re learning in school such as math facts,
vocabulary words, or trivia. For example, have children answer a question when
they freeze or get to the end of the line.

Bean bag balance

1. Place a bean bag or similar item on top of your head or shoulder.
2. Walk in a straight line, maintaining your posture and balance so it stays secure.
3. Then try walking in a zig-zag or circle, moving backward, or moving from side
to side.

Link: https://youtu.be/qwATvUj30eA
Heel-toe walking
1. Bring your arms to the side so they’re parallel to the floor.
2. Use chalk or a string to make a line to follow.
3. Walk in a straight line, placing the back of your heel against the toes of your
opposite foot.
4. Move slowly and with control.
5. Continue for 5 to 20 steps.

Link: https://youtu.be/iIfLn0pzj0o
Musical statues
1. Play music while children move around and dance.
2. When the music stops, they should freeze.
3. Encourage them to freeze in a balancing position such as on one foot, with
arms extended, or leaning in one direction.

Link: https://youtu.be/aBmHp0OnRFo

• Balance exercises with a ball

The following exercises require the use of an exercise ball or a balance
trainer.
Plank with elbows on a stability ball
To add variety to this exercise, you can use your elbows to make small circles
with the ball in both directions.

1. Come into plank position with your elbows and forearms on a stability ball.
2. Engage your core, glutes, and quadriceps to maintain proper alignment.
3. Align your shoulders and hips so they’re square to the floor.
4. Hold this position for up to 3 seconds.
Link: https://youtu.be/II1ERmRMczU
Beach ball balance (with a partner)
1. Hold a medicine ball while standing on one or both legs on the platform of a
Bosu Balance Trainer.
2. Have your partner throw a stability ball toward you.
3. Use your medicine ball to knock the stability ball back to your partner.
4. Do 10 to 20 repetitions.

Link: https://youtu.be/RslnzVzrtSE

3. STRENGTH (RESISTANCE) EXERCISE

Strength exercise or resistance training, is a form of physical activity that is
designed to improve muscular fitness by exercising a muscle or a muscle group
against external resistance. Works your muscles by using resistance, like a
dumbbell, barbell 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. When people drop pounds, they
can also lose muscle, so it's important to do resistance training to keep that
muscle mass.
Examples of Strength/Resistance Training
• Free weights – classic strength training tools such as dumbbells, barbells and
kettlebells.
• Medicine balls or sand bags – weighted balls or bags.
• Weight machines – devices that have adjustable seats with handles attached
either to weights or hydraulics.
• Resistance bands – like giant rubber bands – providing resistance when
stretched. They are portable and can be adapted to most workouts. The bands
provide continuous resistance throughout a movement.
• Suspension equipment – a training tool that uses gravity and the user's body
weight to complete various exercises.
• Your own body weight – can be used for squats, push-ups and chin-ups. Using
your own body weight is convenient, especially when travelling or at work.

Health Benefits of Strength/Resistance Training

Physical and mental health benefits that can be achieved through resistance
training include:
• Improved muscle strength and tone – to protect your joints from injury.
• Maintaining flexibility and balance, which can help you remain independent
as you age.
• Weight management and increased muscle-to-fat ratio – as you gain muscle,
your body burns more kilojoules when at rest.
• May help reduce or prevent cognitive decline in older people.
• Greater stamina – as you grow stronger, you won’t get tired as easily.
• Prevention or control of chronic conditions such as diabetes, heart disease,
arthritis, back pain, depression and obesity.
• Pain management.
• Improved mobility and balance.
• Improved posture.
• Decreased risk of injury.
• Increased bone density and strength and reduced risk of osteoporosis.
• Improved sense of wellbeing – resistance training may boost your self-
confidence, and improve your body image and your mood.
• Improved sleep and avoidance of insomnia.
 Increased self-esteem.
• Enhanced performance of everyday tasks.

Basic Principles of Strength/Resistance Training

• • Program – your overall fitness program is composed of various exercise
types such as aerobic training, flexibility training, strength training and balance
exercises.
• Weight – different weights or other types of resistance, for example a 3 kg hand
weight or fixed weight, body weight or rubber band will be used for different
exercises during your strength training session.
• Exercise – a particular movement, for example a calf-raise, that is designed to
strengthen a particular muscle or group of muscles.
• Repetitions or reps – refers to the number of times you continuously repeat
each exercise in a set.
• Set – is a group of repetitions performed without resting, for example, two sets
of squats by 15 reps would mean you do 15 squats then rest muscles before
doing another 15 squats.
• Rest – you need to rest between sets. Rest periods vary depending on the
intensity of exercise being undertaken.
• Variety – switching around your workout routine, such as regularly introducing
new exercises, challenges your muscles and forces them to adapt and
strengthen.
• Progressive overload principle – to continue to gain benefits, strength training
activities need to be done to the point where it’s hard for you to do another
repetition. The aim is to use an appropriate weight or resistant force that will
challenge you, while maintaining good technique. Also, regular adjustments to
the training variables, such as frequency, duration, exercises for each muscle
group, number of exercises for each muscle group, sets and repetitions, help to
make sure you progress and improve.
• Recovery – muscle needs time to repair and adapt after a workout. A good
rule of thumb is to rest the muscle group for up to 48 hours before working the
same muscle group again.

Types of Strength/Resistance Training Equipment



 Dumbbells or "free weights"

Dumbbells are common pieces of resistance training equipment.
Dumbbells are also called "free weights". They come in many different
materials. Dumbbell materials include rubber, cast iron, and plastic.
Dumbbells can come as a fixed weight in one solid piece. They can also
come as adjustable weights, with a solid bar that you add weighted
plates to.
• Resistance training machines
Resistance training machines are large pieces of equipment. Resistance
training machines are usually found in a gym. Training machines use a
weight and pulley system to give you resistance.

• Exercise bands
Exercise bands are large elastic bands used for resistance training.
Exercise bands are a good choice if you do not have room for
equipment. These bands are also portable, so they are good for travel.
The color of your exercise band tells you how much resistance it has.

There are various exercises that you can use for a particular muscle or muscle group.
Most of those exercises are more effective when using gym equipment and apparatus.
But there are also ways to develop your muscles even without using gym equipment.
This workout can be modified to its frequency, intensity and duration depending into
your level of fitness and to your set goals of developing your muscles. The table 7 are
suggested exercises for particular muscle group or body part.

Table 7.

Body Part Suggested Workout

Abdomen  Abdominal Crunches
Lie on your back with your knees bent and arms
stretched forward. Then lift your upper body off the floor.
Hold for few seconds and slowly return. It primary works
the rectus abdominis muscle and the obliques.
 Russsian Twist
Sit on the floor with your knees bent, feet lifted a little bit
and back tilted backwards. Then hold your hands
together and twist side to side.
 Mountain Climber
Start in the push-up position. Bend your right knee
towards your chest and keep your left leg straight, then
quickly switch from one leg to the other. This exercise
strengthens multiple muscle groups
 Heel Touch
Lie on the ground with your legs bent and your arms by
your sides. Slightly lift your upper body off the floor and
make our hands alternately reach your hees.
 Leg Raises
Lie down on your back, and put your hands beneath your
hips for support. Then lift your legs up until they form a
 right angle with the floor. Slowly bring your legs back
down and repeat the exercise.
 Cobra Stretch
Lie down on your stomach and bend your elbows with
your hands beneath your shoulders. Then push your
chest up off the ground as far as possible. Hold this
position for seconds
Chest  Inclined push-up
Start in the regular push-up position but with your hands
elevated on a chair or bench. Then push your body using
your arm strength. Remember to keep your body
straight.
 Push-ups
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your
body with your arms. This exercise works the chest,
shoulders, triceps and back legs.
 Wide arm push-ups
Start in the regular push-up position but with your hands
spread wider than your shoulders. Then push your body
up and down, remember to keep your body straight.
 Triceps Dips
For the start position, sit on the chair. Then move your
hip of the chair with your hands holding the edge of the
chair. Slowly bend and stretch your arms to make your
body go up and down.
 Knee Push-ups
Start with the regular push-up position, then let your
knees touch the floor and raise your feet up off the floor.
Next push your body p and down.
 Chest stretch
Find a doorway, take a lunge position in the doorway with
your arms on the doorframe and your elbows a little lower
than our shoulder, then slowly bring your chest forward.
Hold this position for 30-40 seconds. Then slowly come
out of it, bring your arms down and do a couple of
shoulder rolls. Don’t pull your head forward, and keep
your neck relaxed.
Arm  Arm raises
Stand on the floor with your arms extended straight
forward at a shoulder height. Raise your arms above
your head. Return to the start position and repeat.
 Side arm raises
Stand with your feet apart in shoulder width. Raise your
arms to the sides at a shoulder height, then put them
down. Repeat the exercise. Keep your arms straight
during the exercise.
 Arm circles
 Stand on the floor with your arms extended straight out
the sides at shoulder height. Move your arms clockwise
and counter clockwise in circles fast.
 Jumping jacks
Start with your feet together and your arms by your sides,
then jump up with your feet apart and your hands
overhead.
 Leg barbell curl left and right
Stand against a wall. Lift your right and left leg up, lean
forward and grab underneath your right and left ankle
with your left and right hand. Bring the ankle up towards
the shoulder as much as you can, then lower it and
repeat the exercise.
 Push-ups
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your
body with your arms.
 Inchworms
Start with your feet shoulder width apart. Bend your body
and walk your hands in front of you as far as you can,
then walk your hands back. Repeat the exercise.
 Wall push-ups
Stand in front of a wall one big step away from it. Then
put your hands out straight towards the wall and lean
against it. Lift your heels. Slowly bend your elbows and
press your upper body towards the wall. Push back and
repeat the exercise. Remember to keep your body
straight.
 Triceps stretch (Left and Right Arm)
Put your left hand on your back, use your right hand to
grab your left elbow and gently pull it. Hold this position
for a few seconds. Repeat the process to your right arm
 Standing biceps Stretch (Right and Left Arm)
Stand with your left arm close to the wall. Extend your
left arm and put your left hand on the wall, then gently
turn your body to the right. Repeat the process to your
right arm.
Legs  Side Hop
Stand on the floor, put your hands in front of you and hop
from side to side.
 Squats
Stand with your feet shoulder width apart and arms
stretched forward, then lower your body until your thighs
are parallel with the floor. Your knees should be
extended in the same direction as your toes. Return to
the start position and do the next rep. this works the
thighs, hips, buttocks, quads, hamstrings and lower
body.
 Side lying leg lift (right and left)
 Lie down on your side with your head rested on your right
arm. Lift your upper leg up and return to the stat position.
Make sure your left leg goes straight up and down during
exercise. It’s a great exercise for the gluteus. Repeat the
process to the right side.
 Backward lunge
Stand with your feet shoulder width apart and your hands
on your hips. Make a big step backward with your right
leg and lower your body until your left thigh is parallel to
the floor. Return and repeat with the other side.
 Donkey Kicks (right and left)
Start with dog standing position. Then left your leg and
squeeze your butt as much as you can. Go back to the
start position and repeat the exercise. Repeat the
process on your right leg
 Quad Stretch with the wall (right and left)
Stand with your right hand on the wall. Bend your left leg
and grasp your ankle or toes to bring your left calf close
to your left thigh. Hold this position for a second. Repeat
the process to your right leg.
 Knee to chest stretch (right and left)
Lie down on the floor with your legs extended. Lift your
left knee up and grab it with both hands. Pull your left
knee towards your chest as much as you can while
keeping your right leg straight on the ground. Hold this
position for a few seconds and repeat the process to your
right knee.
 Wall raises
Stand straight with your hands on the wall and feet
shoulder width apart. Lift your heels and stand on your
toes. Then drop your heels down. Repeat the exercise.

4. AEROBIC EXERCISE
Aerobics is a form of physical exercise that combines rhythmic aerobic exercise
with stretching and strength training routines the with goal of improving all
elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is
usually performed to music and may be practiced in a group setting led by an
instructor (fitness professional), although it can be done solo and without musical
accompaniment. With the goal of preventing illness and promoting physical
fitness, practitioners perform various routines comprising a number of different
dance-like exercises. Formal aerobics classes are divided into different levels of
intensity and complexity and will have five components: warm-up (5-10 minutes),
cardiovascular conditioning (25-30 minutes), muscular strength and conditioning
(10-15 minutes), cool-down (5-8minutes), and stretching and flexibility (5-8
minutes).
Health Benefits of an Aerobic Exercise
1. Helps reduce the risk of developing heart disease
2. Increases energy
3. 3 Helps decrease anxiety and stress
4. Helps you feel better
5. Strengthens muscles
6. Strengthens ligaments and bones
7. Improves your body figure
8. Maintains physically fit
9. Improves sleep
10. Helps you reach a healthy good weight
11. Improves efficiency of movement

Anaerobic Exercise is any activity that breaks down glucose for energy without
using oxygen., these activities are of short length with high intensity. The idea is
that a lot of energy is released within a small period of time, and your oxygen
demand surpasses the oxygen supply.
Exercises and movements that require short bursts of intense energy are
examples of anaerobic exercises.

Types of Anaerobic Exercises

• Jumping or Jumping Rope
• Sprinting
• Heavy Weight Lifting
• High-Intensity Interval Training (HIIT)

Benefits of Anaerobic Exercises

• Increases bone strength and density. Anaerobic activity — like resistance
training — can increase the strength and density of your bones. This can also
decrease your risk of osteoporosis.
 Promotes weight maintenance. In addition to helping your body handle
lactic acid more effectively, anaerobic exercise can help you maintain a
healthy weight. Examining the effects of high-intensity training found that
while the effect of regular aerobic exercise on body fat is small, HIIT
training can result in modest reductions in stomach body fat.
• Increases power. It can increase your power. A 2008 study conducted
on division 1A baseball players found that players who did eight 20- to
30-second wind sprints three days a week saw their power increase by
an average of 15 percent throughout the season.
• Boosts metabolism. Anaerobic exercise helps boost metabolism as it
builds and maintains lean muscle. The leaner muscle you have, the
more calories you’ll burn during your next sweat session. High-intensity
exercise is also thought to increase your post-workout calorie burn.
• Increases lactic threshold. By regularly training above your anaerobic
threshold, the body can increase its ability to handle lactic acid, which
increases your lactic threshold, or the point at which you experience
fatigue. That means you’ll be able to work out harder, for longer.
 • Fights depression. Need a pick-me-up? Studies show that anaerobic
exercise, like strength training, can boost your mood and even fight
depression.
• Reduces risk of disease. Gains in strength and bone density attained by
high-intensity anaerobic training, like bodyweight squats and pushups,
can reduce your risk for diabetes and heart disease.
• Protects joints. By building your muscle strength and muscle mass, your
joints will be better protected, meaning you’ll have greater protection
against injury.
• Boosts energy. Consistent anaerobic exercise increases your body’s
ability to store glycogen (what your body uses as energy), giving you
more energy for your next bout of intense physical activity. This can
improve your athletic ability.

Examples of aerobic exercise

• Swimming

Aquatic exercise has the benefit of max calorie burn per minute and a minimum
impact on joint tissue. You obtain max calorie burn in an aquatic environment
due to the push/pull resistance of water. Any movement you do on land has a
greater resistance when you do the same movement in the water. For example:
try walking on a track and then try walking in a pool. Water forces all push/pull
muscles to work through the entire movement while simultaneously exerting
aquatic resistance through that entire motion. Swimming also provides minimum
impact on joint tissue. When we are in water, gravity has less of an effect on the
body than when we are on land. All movements during aquatic exercise are
supported with greater buoyancy and a reduced impact on the joints. Your
body weight on land has a greater impact velocity than it does in water, which
means land exercise is harder on your joints.

• Cycling

At its most fundamental level, cycling is simply getting on a bicycle and riding it.
Any pedaling you do on that bike, whether it’s a few loops around the block or a
century ride, counts as physical activity. But what makes a bike ride an intense or
easy workout for you, of course, depends on your fitness level. This type of
activity does build strength, particularly in the lower-body muscles like the
quadriceps — but it's primarily an aerobic exercise, according to Milwaukee-
based Paul Warloski, USA Cycling–certified cycling coach and ACE-certified
personal trainer.

• Walking and running

Walking and running are both excellent forms of cardiovascular exercise. Neither
is necessarily “better” than the other. The choice that’s best for you depends
entirely on your fitness and health goals. If you’re looking to burn more calories or
lose weight fast, running is a better choice. But walking can also offer numerous
benefits for your health, including helping you maintain a healthy weight.
Walking and running are both aerobic cardiovascular, or “cardio” exercise.

• Rowing
Rowing is an amazing aerobic exercise, which means it can help you with weight
loss, increase your stamina, and even boost your immune system. Rowing also
requires you to use a lot of major muscle groups, so it’s also an effective cardio
workout. And because it helps you release endorphins, rowing regularly can
even improve your mood and sleep quality.

• Zumba

an aerobic form of exercise for anyone no matter what your current fitness level
is. Zumba is a dance fitness program that uses various styles of Latin-American
dance forms and music to help you stay in shape or stay fit, all while you are having
buckets of dancing fun. Zumba uses music and dance to motivate and
encourage you to lose yourself in the music while forgetting about any stresses
from your day. There are several different Zumba dance fitness programs that
allow individuals of all ages the opportunity to participate and improve their
overall health. Zumba offers you the ability to improve your posture, flexibility,
metabolism, strength, and endurance all while you dance to the beat of the
music.