Fundamental Concepts of Exercise: Phases, Anatomy, Types, and Safety

Warming up before exercise allows the body to adjust gradually to increased demands on the heart, muscles, breathing, and circulation.
Warm-ups increase body temperature, heart rate, and range of motion, and protect against injury and muscle soreness.
The main exercise phase is designed to challenge the body and push it to its limits to achieve desired fitness results.
The cool-down phase involves slowly bringing the heart rate and breathing back to normal levels and allowing muscles to gradually return to their resting state.
The cool-down phase typically involves light aerobic activity such as walking.

Static stretching involves extending specific muscles and holding the position.
Planterflexion refers to the extension of the ankle, so that the foot points inferiorly.
Inversion involves the movement of the sole towards the median plane.
Eversion involves the movement of the sole away from the median plane.
Opposition involves touching the pad of any one of your fingers with the thumb of the same hand.
Reposition is the reverse of opposition, which consists of separating the fingers and thumb.
Circumduction is a conical movement of a limb extending from the joint at which the movement is controlled.
Protraction describes the anterolateral movement of the scapula on the thoracic wall that allows the shoulder to move anteriorly.
Retraction refers to the posteromedial movement of the scapula on the thoracic wall, which causes the shoulder region to move posteriorly.

Endurance exercises, or aerobic exercise, increase breathing and heart rate, and improve overall fitness.
Strength exercises, or strength training, build up muscles and can reduce the risk of weak bones and slouching.
Flexibility exercises stretch muscles and help the body stay limber, improving range of motion, posture, breathing, and circulation.
Balance exercises help prevent falls, especially in older adults, and maintain independence.