Phases Of Exercises PDF

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.