Phases Of Exercises PDF
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Uploaded by StatelyObsidian6247
University of Science and Technology of Southern Philippines
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Summary
This document is a presentation on the phases of exercise, including warm-up, conditioning, and cool-down. It discusses the importance of each phase and how different exercises should be performed during each phase to improve fitness. The document also covers principles of fitness training such as overload, progression, and specificity. It is written for students.
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PHASES OF EXERCISES Ina regimen, it is important to remember that phase os exercise should always be included. The effectiveness of an exercise depends on how the different exercises should vary according to its phases and the principles. WARM-UP The warm up phases of exercise prepa...
PHASES OF EXERCISES Ina regimen, it is important to remember that phase os exercise should always be included. The effectiveness of an exercise depends on how the different exercises should vary according to its phases and the principles. WARM-UP The warm up phases of exercise prepares the body for the activity of the conditioning part of a workout. Warming up before exercises allows the body to adjust gradually to the increased demand on the heart, muscles, one’s breathing and circulation. Warm-ups also increase the body temperature slowly, improve flexibility, and protect against injury and muscle soreness. Warm-ups involve light aerobic activities, such as walking slowly for 5 to 10 minutes or a moderate version of the conditioning exercise, and should be based on a person’s physical characteristics and conditioning activity. For strength training, the warm-up is done by moving the joints and muscles. CONDITIONING During the conditioning phase, the exercises are performed that produce fitness benefits, such as calorie-burning. Endurance building or muscle- stretching. A person may choose an aerobic exercise, such as swimming, or the elliptical jogger, or intensity sport such as soccer or basketball. COOL-DOWN The cool-down phase ends the exercise session with recovery time for the body. Cooling down requires one to keep moving after ending the conditioning phase Cool down movements should allow the heart rate, blood pressure, and body temperature to return slowly to normal. A gradual decrease in physical activity, such as slow walking, is good way to cool down. PRINCIPLES OF FITNESS TRAINING Deals with the principles of fitness training that serve as guide to achieve the effects of the exercises in the prescription and to attain the fitness goals. OVERLOAD 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. By and large, training consists of systematically exposing selected physiological systems to intensities of work that exceed those to which the system is already adapted. Closeltassociated with the principles of overload is the principle of progression. The exercise program must systematically progress so that so that the appropriate physiological systems continue to be overloaded. Once this is achieved, progression is continued towards a new overload. COMPONENTS OF OVERLOAD (FITT) FREQUENCY – Refers to the number of sessions per given amount of time. As a general rule, at least three (3) exercise sessions (non consecutive days) per week are required to achieve the physiological benefits associated with exercise. INTENSITY Refers to the degree of difficulty of an exercise session. In general, training intensity ranges from 60% to 80%. TIME / DURATION Refers to how long a specific activity or an exercise session will last. Generally. An exercise session should be between 15 minuts to 60 minutes of continuous or discontinuous activity. TYPE / MODE The type of physical activity you perform is important. The physical pyramid on the next page is a good way to illustrate the different types of activities and how each contributes to the development fo physical fitness. SPECIFICITY The principle states that benefits associated with the training stimulus can only be achieved when it duplicate the movements and energy systems involved in the exercises. INDIVIDUALITY The principle states that no two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles, nutritional preference, and they respond to exercise and its physical and social environments in their own unique way. RECOVERY Itrefers to the amount of time the body shoukd be allowed to rest and recover from fatigue before the next activity begins. REVERSIBILITY Fitness improvements are lost when demands on the body are lowered. If one stops exercising, up to 50% of fitness improvements are lost within 2 months. Thus, the principle simply states that if an individual stops to exercise, the body returns to its initial level of fitness. EXERCISE MONITORING Deals on how to design individual exercise prescription by having their fitness level be developed through circuit conditioning based on the results of their pre-assessment and how will they determine the effects of this by journalizing all of their activities. CIRCUIT CONDITIONING Isa fast-paced class activity in which one student exercises for 30 seconds to 5 minutes and then move on to another exercise. GROUP EXERCISE Sessions designed to improve cardiovascular endurance and muscular strength. The dynamic of group exercise training is meant to help, to have fun while exercising, and see the results one would like to see. MONITORING JOURNAL The great way to self monitor the exercise log and monitor what one is doing as well as keep working towards achieving one’s goal.
