Fitness Concept and Exercise Variables: John Wilmer F. Laureano

Fitness Concept and
Exercise Variables
JOHN WILMER F. LAUREANO

PATH-FIT Instructor
The three (7) types of warm up
1. Ballistic Stretching
2. Static Stretching
3. Dynamic Stretching
4. Active Stretching
5. Passive (Relax) Stretching
6. Isometric Stretching
7. PNF Stretching
uses the momentum of a moving body or a limb in
an attempt to force it beyond its normal range of
motion. This is stretching, or "warming up", by
bouncing into (or out of) a stretched position, using
the stretched muscles as a spring which pulls you
out of the stretched position.
requires you to move a muscle to the end of its
range of motion, and to maintain that position
without pain for 20 to 45 seconds. Repeat this 2
to 3 times each. This is a very effective way to
increase flexibility.
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. Dynamic
stretches can be functional and mimic the
movement of the activity or sport you're about to
perform.
eliminates force and its adverse effects from
stretching procedures. Active stretching stimulates
and prepares muscles for use during exercise. Active
stretches not only stretch the muscles and tissues,
but prepares the muscles for the action by activating
and warming them up.
5. Passive Stretching
Is type of stretching in which you stay in one
position for a set time. You're able to relax your
body while a partner, accessory, or prop intensifies
the stretch by putting external pressure on your
body. You can also use the floor or a wall.
5. Passive 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.
7. PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) PNF
stretching is one of the most effective forms of
stretching for improving flexibility and increasing
range of motions a more advanced form of flexibility
training, which involves both the stretching and
contracting of the muscle group being targeted. n.
7. PNF Stretching
Types of Physical Activities
• Walking
• Jogging and Running
• Dancing
• Swimming
• Bicycle Riding
• Stretching or Doing Yoga
• Weight Lifting
• Some gardening activities such as
raking and pushing a lawn mower.
Exercise/Training Principles
1. Principle of Overload
2. Principle of Progression
3. Principle of Specificity
4. Principle of Individuality
5. Principle of Reversibility
1. Principle of Overload
This principle the body must work harder than what it is used to in order
for it to adapt. It implies that exercise is a controlled form of stress that
will stimulate the body to become stronger. For example, in order for a
muscle (including the heart muscle) to get stronger, it must be
overloaded or worked beyond the usual load. At first, the body will
resist the new workload but it will eventually adapt over time. It is
important to perform exercise on a regular basis to gain its benefits. A
word of caution though: exercise should not be performed until
exhaustion or until pain sets in to be considered effective.
2. Principle of Progression
This principle the body should experience a gradual increase in
workload. If the principle of overload asks “How hard?” then the
principle of progression asks “How soon?” The body will get injured if it
experiences a workload that is too hard and too soon. The body should
be given an ample time to recover and get used to the new workload.
The rate at which the body adapts varies from one individual to another.
A reasonable time frame is to increase the load after two weeks.
However, it is recommended that you do not increase the workload by
more than 10% from the previous week.
3. Principle of Specificity
This principle the body will adapt specifically to the workload it
experienced. It implies that improvements in fitness level will be limited
to the activities that one is performing. The application of this principle
is not only on the movement or activity performed but to the intensity
at which it is performed. A person who trains for a marathon should not
be expected to be able to lift heavy barbells. This principle highlights the
importance of performing a variety of activities to improve overall
fitness.
4. Principle of Individuality
States that no two persons are the same and their rate of adaptation to
the same workload differs. This principle emphasizes the need to create
an exercise program that is individual-specific. All individuals have
different performance goals, fitness attributes, lifestyles, and natural
preferences; they respond to exercise and its physical and social
environments in their own unique way. It is therefore essential that
exercise program cater to these individual needs and preferences.
5. Principle of Reversibility
This principle the adaptation takes place as a result of training are all
reversible. While an exercise program requires rest for the body to
recover, too much rest may be counterproductive. This principle is
another way of stating the principle of disuse. If your energy systems are
not utilized, they deteriorate to a level that matches your level of
activity. It indicates that disuse or inactivity results in loss of benefits
achieved overloading.
END OF DISCUSSION

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JOHN WILMER F. LAUREANO

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