Fundamental Concepts of Exercise b.

Evolving Exercise Phase

as a Physical Activity 1) Warmup 4) Cool
A. Phases of Exercise down
B. Anatomical Terms of Movement 2) Stretching
3) Conditioning
C. Types of Exercise
c. Modern Exercise Phase
D. Principles of Exercise
1) Warmup 4) Cool
- FITT Principles down
E. Safety Precautions and basic 2) Dynamic Stretching 5) Static
first aid (RICE) Stretching
3) Conditioning
A. PHASES OF EXERCISE
1. Warm-up Static and Dynamic Stretching
Warming up before exercise allows 1. Static stretching - involves
your body to adjust gradually to the extending specific muscles and
increased demand on your heart, holding the position. For example,
muscles, breathing, and circulation. extending an arm behind the back to
Warmups also increase your body work the triceps is a static stretch.
temperature, heart rate, range of 2. Dynamic stretching -
motion and protects against injury and involve moving rather than holding a
muscle soreness. position. A walking lunge, for
example, is a dynamic stretch.
2. Main Exercise
This is the most intense part of your B. ANATOMICAL TERMS OF
workout, where you perform the main MOVEMENT
activity or exercise that you have Anatomical terms of movement are
planned. This could be anything from used to describe the actions of
weight lifting to running to playing a muscles upon the skeleton. Muscles
sport. The main exercise phase is contract to produce movement at
designed to challenge your body and joints, and the subsequent
push you to your limits, in order to movements can be precisely
achieve the desired fitness results. described using this terminology.
The duration and intensity of this
phase will depend on your fitness The terms used assume that the body
level, goals and the type of exercise begins in the anatomical position.
you are doing. Most movements have an opposite
movement – also known as an
3. Cool-down antagonistic movement.
The cool-down is just as important as
the warm-up phase. It involves slowly 1. Flexion and Extension
bringing your heart rate and breathing They refer to increasing and
back to normal levels and allowing decreasing the angle between two
your muscles to gradually return to body parts:
their resting state. The cool-down a. Flexion - refers to a movement that
phase typically involves light aerobic decreases the angle between two
activity such as walking. body parts. Flexion at the elbow is
decreasing the angle between the
PHASES OF EXERCISES ulna and the humerus. When the
a. Traditional Exercise Phase (3 knee flexes, the ankle moves closer
Phases) to the buttock, and the angle between
1) Warmup the femur and tibia gets smaller.
2) Conditioning b. Extension - refers to a movement
3) Cool down that increases the angle between two
body parts. Extension at the elbow is
increasing the angle between the ulna This is the supine position, and so this
and the humerus. Extension of the movement is supination.
knee straightens the lower limb.
6. Dorsiflexion and Plantarflexion
2. Abduction and Adduction Dorsiflexion and plantarflexion are
Abduction and adduction are two terms used to describe movements at
terms that are used to describe the ankle. They refer to the two
movements towards or away from the surfaces of the foot; the dorsum
midline of the body. (superior surface) and the plantar
a. Abduction - is a movement away surface (the sole).
from the midline – just as abducting a. Dorsiflexion - refers to flexion at
someone is to take them away. For the ankle, so that the foot points more
example, abduction of the shoulder superiorly.
raises the arms out to the sides of the b. Plantarflexion - refers extension at
body. the ankle, so that the foot points
b. Adduction - is a movement inferiorly.
towards the midline. Adduction of the
hip squeezes the legs together. 7. Inversion and Eversion
3. Medial and Lateral Rotation Inversion and eversion are
Medial and lateral rotation describe movements which occur at the ankle
movement of the limbs around their joint, referring to the rotation of the
long axis: foot around its long axis.
a. Medial rotation - is a rotational a. Inversion - involves the movement
movement towards the midline. It is of the sole towards the median plane.
sometimes referred to as internal b. Eversion - involves the movement
rotation. To understand this, we have of the sole away from the median
two scenarios to imagine. Firstly, with plane.
a straight leg, rotate it to point the
toes inward. This is medial rotation of 8. Opposition and Reposition
the hip. A pair of movements that are limited
b. Lateral rotation - is a rotating to humans and some great apes,
movement away from the midline. these terms apply to the additional
This is in the opposite direction to the movements that the hand and thumb
movements described above. can perform in these species.
a. Opposition involves touching the
4. Elevation and Depression pad of any one of your fingers with
a. Elevation - refers to movement in the thumb of the same hand.
a superior direction (e.g. shoulder b. Reposition is the reverse, Which
shrug). consist of separating them.
b. Depression - refers to movement
in an inferior direction. 9. Circumduction
a. Circumduction - can be defined
5. Pronation and Supination as a conical movement of a limb
a. Pronation - Keeping the elbow and extending from the joint at which the
shoulder still, flip your hand onto its movement is controlled.
front, palm down. This is the prone It is sometimes talked about as a
position, and so this movement is circular motion, but is more accurately
named pronation. conical due to the ‘cone’ formed by
b. Supination - With your hand the moving limb.
resting on a table in front of you, and
keeping your shoulder and elbow still, 10. Protraction and Retraction
turn your hand onto its back, palm up. a. Protraction - describes the
anterolateral movement of the
scapula on the thoracic wall that Completing balance exercises helps
allows the shoulder to move prevent falls. These exercises are
anteriorly. especially important to older adults
b. Retraction - refers to the because it helps them stay
posteromedial movement of the independent. Most good balance
scapula on the thoracic wall, which exercises that can help maintain
causes the shoulder region to move balance are ones that keep you
posteriorly i.e. picking something up. constantly moving with your feet on
the ground.
C. THE 4 MOST IMPORTANT
TYPES OF EXERCISE D. 7 PRINCIPLES OF EXERCISE
Each type of exercise is different; When you approach your multi-sport
however, many activities fit into more training, the best way to answer your
than one category. It is common for questions is to better understand the
people to focus on one type of principles behind the work you are
exercise or activity, but including all putting in to improve. These are
four types of exercise into your seven basic principles of exercise or
workout will give you more benefits. sport training you will want to keep in
mind.
1. Endurance
Endurance, or aerobic exercise, 1. Individuality
increase your breathing and heart Everyone is different and responds
rate. By doing endurance exercises, differently to training. Some people
you are working to keep your heart, are able to handle higher volumes of
lungs, and circulatory system healthy training while others may respond
while improving your total fitness. better to higher intensities. This is
based on a combination of factors like
2. Strength genetic ability, predominance of
If you want to build up your muscles, muscle fiber types, other factors in
then strength exercises are right for your life, chronological or athletic age,
you! Strength exercises are also and mental state.
called “strength training” or
“resistance training.” Even the 2. Specificity
slightest increase in strength can Improving your ability in a sport is
make a huge difference in your ability very specific. This put simply means
to carry out everyday tasks. that you’ll get better at what you do. If
Developing strong muscles and you want to improve your swimming,
bones can reduce your risk of weak then swim more. If you want to
bones and slouching. improve your riding, then ride more. If
you want to improve your running,
3. Flexibility then run more.
The purpose of flexibility exercises is 3. Progression
to stretch your muscles and help your Progression is a very close relation of
body stay limber. This allows for more overload. Overload refers to the
freedom of movement for other stress of a single session,
exercises and for everyday activities. progression relates to the short,
Flexibility exercises also have the medium and long-term development
ability to improve your range of of an athlete.
motion, posture, ability to breathe
deeply, and circulation. The athlete should be challenged
regularly to attain new levels of fitness
4. Balance to ensure better performance. The
higher the caliber of the athlete the miles you were sore after, but now it’s
more difficult this becomes to elicit. just a warm up for your main workout.

4. Overload 6. Recovery
For any adaptation to take place, the The body cannot repair itself without
human body is required to exert itself rest and time to recover. Motivated
beyond the normal stress levels of athletes often neglect this. At the
training. Put simply, you need to basic level, the more you train the
‘suffer’ in training in order to progress. more sleep your body needs.

FITT PRINCIPLE 7. Reversibility

The FITT principle is a way to If you discontinue application of a
approach overload training particular exercise you will lose the
strategically and safely, by ability to successfully complete that
overloading these different aspects of exercise. You can slow this rate of
exercise. loss substantially by conducting a
a. Frequency - How often physical maintenance/reduced program of
activity is performed, which is training during periods where life gets
normally about three to five times per in the way, and is why just about all
week. sports coaches ask their athletes to
stay active in the offseason.
b. Intensity - How hard a person
exercises during physical activity, E. R.I.C.E. Treatment for Acute
which can be measured in different Musculoskeletal Injury
ways and is different for everyone. Self-Care to Reduce Pain and
Heart rate is one way to monitor Swelling With Soft Tissue Injuries.
intensity during endurance, while
weight can illustrate intensity of R.I.C.E. is used to quickly treat pain
strength training etc. and swelling after an acute (sudden)
soft tissue injury such as a sprain,
c. Time - The length of physical strain, joint dislocation and
activity. Again, time varies depending contusions, which are commonly
on the person and fitness goal. known as bruises. These injuries are
Stretch-training for flexibility may take often sports-related.
15 minutes, but the minimum for
aerobic activity is about 20 minutes of 1. Rest and protect the injured
continuous exercise. or sore area.
2. Ice or a cold pack used as
d. Type - What type of exercise you soon as possible.
do. Someone trying to improve 3. Compression, or wrapping
strength might overload weight and the injured or sore area with an elastic
reps; a runner looking to improve bandage.
endurance might overload distance 4. Elevation (propping up) the
and time. injured or sore area.

5. Adaptation
Over time the body becomes
accustomed to exercising at a given
level. This adaptation results in
improved efficiency, less effort and
less muscle breakdown at that level.
That is why the first time you ran two
Exercises deliver oxygen more quickly and
It is a subcategory of physical activity efficiently throughout your body.
that is planned, structured, repetitive,
and purposeful in the sense that the
improvement or maintenance of one
or more components of physical
fitness is the objective.

Cardiorespiratory Endurance
Training
Your cardiovascular fitness, also
called your cardiorespiratory fitness
(CRF), says a lot about your health Benefits of Dance Aerobics –
and the potential for health outcomes. Improved Cardiovascular Health,
CRF measures how well your body Weight Loss, Stress Relief, Improved
takes in oxygen and delivers it to your Coordination and Low Impact Option.
muscles and organs during prolonged
periods of exercise. 3. HIIT
High-intensity interval training, better
Types of Cardiorespiratory known as HIIT, consists of short
Endurance Exercise bursts of intense work that typically
last between 15 seconds to 4
1. Power Walk minutes. These are followed by a
Walking is often touted for its benefits quick recovery period and then right
in peer-reviewed research because of back to the tough work
the considerable value it provides to
your overall health. For instance,
walking improves muscle tone, boosts
cardiovascular health, and can even
play a role in weight management.

Benefits of HIIT
HIIT and other high-intensity exercise
programs help you burn a lot of
Benefits of Power Walk – Improves calories in a short amount of time.
Fitness level, Boost Cardiovascular Research has also showed that you
Health and Assist with Weight keep burning calories for hours after
Management. your workout is finished. These
workouts typically cause you to burn.
2. Dance Aerobics More fat and build muscle. Studies
Aerobic dance exercise is any have also showed that high intensity
physical activity that makes you sweat workouts may help lower blood
causes you to breathe harder and pressure and heart rate.
gets your heart beating faster than at
rest. Aerobic dance strengthens your
heart and lungs and trains your
cardiovascular system to manage and
 4. Tabata Workout blasting workout, Improves immune
Tabata is a type of HIIT workout that system and Boost mental focus
aims to yield the most benefits in a
short amount of time. For each
exercise, you do eight rounds of 20
seconds of strenuous exercise
followed by 10 seconds of rest.
Developed by Dr. Izumi Tabata in
1996, Tabata is a type of HIIT that’s
more specific in its interval timing and
has shorter recovery periods.

Benefits of Tabata Workout – Boost

metabolism, Time-efficient, Increases
lean muscle mass and Raises heart
rate

5. Pound Workout
Pound is world’s first cardio jam
session inspired by the infectious,
energizing and sweat-dripping fun of
playing drums. It’s originally created
by two women, Kirsten Potenza and
Cristina Peerenboom in the USA in
2011. It’s a combination of pilates,
cardio, drumming, and light
resistance.

Benefits of Pound Workout – Full

body workout, Improves Cardio, Fat-
Reintroduction of Core Training diaphragm, allowing for more efficient
Core training refers to exercises breathing patterns.
and activities aimed at 7. Enhanced Flexibility: Core
strengthening the muscles of the training often involves exercises that
core, which includes the muscles of promote flexibility and mobility in the
the abdomen, lower back, hips, and muscles surrounding the core, leading
pelvis. These muscles provide to improved range of motion.
stability, support, and balance for the
body’s movements. Core training 8. Reduced Lower Back Pain:
exercises often involve dynamic Strengthening the muscles of the core
movements that engage multiple can alleviate lower back pain by
muscle groups simultaneously, providing better support to the spine
rather than isolating individual and reducing stress on the lumbar
muscles. region.

Core training offers numerous 9. Improved Body Composition:

benefits for overall health, fitness, Core exercises engage multiple
and performance: muscle groups simultaneously,
1. Improved Stability and Balance: leading to increased calorie
Strengthening the core muscles expenditure and potential fat loss,
enhances stability and balance, which can contribute to a leaner
reducing the risk of falls and injuries physique.
during physical activities and daily
tasks. 10. Increased Confidence: As core
strength improves, individuals often
2. Better Posture: A strong core feel more confident in their physical
helps maintain proper alignment of abilities and appearance, leading to a
the spine, which can alleviate back positive mindset and improved self-
pain and promote good posture. esteem.

3. Enhanced Athletic Performance: Parts of the Core

Core strength is crucial for optimal The core is composed of several
performance in many sports and muscle groups that work together
activities, including running, to provide stability and support for
swimming, cycling, and weightlifting. It the spine, pelvis, and torso. The
improves power, agility, and main parts of the core include:
coordination. 1. Rectus Abdominis: This is
commonly known as the “six-pack”
4. Injury Prevention: A stable core muscle. It runs vertically along the
helps distribute forces evenly front of the abdomen and is
throughout the body during
movement, reducing the risk of
injuries to the back, hips, and other
areas.

5. Improved Functional Movement:

Core training focuses on movements
that mimic real-life activities, making
daily tasks such as bending, lifting,
and twisting easier and more efficient.

6. Better Breathing: Strong core

muscles provide a stable base for the
responsible for flexing the spine, such 5. Multifidus: These small muscles
as during crunches. run along the spine and provide
2. Transversus Abdominis: This stability and support during
muscle lies deep within the abdomen movements like bending, twisting, and
and wraps around the torso like a lifting. They also help maintain proper
corset. It provides stability and spinal alignment and posture.
support to the spine and pelvis,
helping to maintain proper posture
and alignment.

3. Obliques: There are two sets of

oblique muscles: the external
obliques and the internal obliques.
Erector spinae and multifidus
The external obliques run diagonally
The erector spinae muscles produce
along the sides of the abdomen, while
the extensor force needed for lifting,
the internal obliques lie beneath them.
whereas the segmental extensors,
These muscles help rotate and bend
primarily the multifidus muscle,
the torso, as well as provide stability
provide stabilization of individual
during movement.
lumbar motion segments.

6. Pelvic Floor Muscles: These

muscles form the base of the core
and support the organs within the
pelvis. They play a crucial role in
bladder and bowel control, as well as
sexual function.

4. Erector Spinae: This group of

muscles runs along the length of the
spine and is responsible for extending
the spine and maintaining an upright
posture. Strengthening these muscles
can help prevent lower back pain and
improve spinal alignment.

7. Hip Muscles: While not

traditionally considered part of the
core, muscles such as the glutes
(gluteus maximus, medius, and
minimus) and hip flexors (iliopsoas)
are important for core stability and
function. They help stabilize the pelvis
and contribute to movements such as Supine Leg Extension –
hip extension, abduction, and rotation. https://www.youtube.com/watch?
v=Flu3KzUcRWk

Core Stability and Mobility

Core Stability Exercises

Core stability refers to the ability of
the muscles in the core region of
the body to maintain a stable
position and resist unwanted
movement or forces.
Core Bracing –
https://www.youtube.com/watch?
v=iBb7TfmdzCk
Superman –
https://www.youtube.com/shorts/KTW
Wh3GsyYw
Plank –
https://www.youtube.com/watch?
v=pvIjsG5Svck
Side Plank –
https://www.youtube.com/watch?
v=9dNL_mtObGQ
Hollow Body Hold –
https://www.youtube.com/watch?
v=4xRpGgttca8

Core Mobility Exercises

Core mobility refers to the ability of
the muscles in the core region of
the body to move freely and
efficiently.
Bird Dog with Elbow to Knee –
https://www.youtube.com/watch?
v=wiFNA3sqjCA
Plank With Knee Drive –
https://www.youtube.com/watch?
v=tMmv7NACWe8
Moving Hip Bridge –
https://www.youtube.com/watch?
v=n8ciL9loqCc
Side Plank with Rotation –
https://www.youtube.com/watch?
v=RXlHKL_NEN8
Health and Nutrition

Six Essential Nutrients Macronutrients

A person’s body cannot produce Carbohydrates, Protein, Fats &
everything that it needs to function. Water
There are six essential nutrients that Macronutrients are eaten in large
people need to consume through amounts and include the primary
dietary sources to maintain optimal building blocks of your diet which
health. provide your body with energy.
Fats
Carbohydrates
Minerals
Carbohydrates are necessary for a
Water
Vitamins healthy body. Carbs fuel your body,
Protein especially your central nervous
Carbohydrates system and brain, and protect against
disease.
World Health Organization
According to the World Health Nutritional Value and Health
Organization, these nutrients must Effects:
come from food, and they’re vital for ⚬ Simple Carbohydrates: Often
disease prevention, growth, and good found in processed and refined foods
health. The WHO divide these like candy, soda, and pastries, simple
essential nutrients into two carbohydrates provide quick energy
categories: micronutrients and
but lack essential nutrients and fiber.
macronutrients.
Consuming large amounts of simple
Micronutrients sugars can contribute to weight gain,
Vitamins and Minerals dental issues, and an increased risk
Micronutrients are nutrients that a of chronic diseases like type 2
person needs in small doses. diabetes and heart disease.
Although the body only needs small
amounts of them, a deficiency can ⚬ Complex Carbohydrates: Found
cause health problems. in whole, unprocessed foods like
whole grains, fruits, vegetables, and
Vitamins legumes, complex carbohydrates are
Each vitamin plays an important role rich in nutrients, including vitamins,
in the body, and not getting enough of minerals, and fiber. They provide
them can cause health problems and sustained energy, promote digestive
disease. Vitamins are essential for health, help control blood sugar
healthy vision, skin, bones, boost the levels, and in summary, while simple
immune system and they’re powerful carbohydrates offer quick energy,
antioxidants. they lack nutritional value and can
have negative health effects when
Minerals
consumed in excess.
Minerals help support the body.
They’re essential for many body
Complex carbohydrates, on the other
functions, including building strong
hand, provide more sustained energy
bones and teeth, regulating your
and are a healthier choice due to their
metabolism, and staying properly
nutrient density and beneficial effects
hydrated.
on health.
 Water improves brain function and
mood. It also helps flush out toxins,
carry nutrients to cells, hydrate the
Protein body, and prevent constipation.
Protein provides the building blocks of The best way to know if you’re
the body, and not just for muscle. properly hydrated is the color and
Protein is used primarily for growth, volume of your urine. If your urine
health, and body maintenance. isn’t frequent and pale yellow or
nearly clear, you need more water.
How much protein do I need?
According to: Recommended Dietary Understanding the Nutrition Facts
Allowance (RDA),European Food label
Safety Association (EFSA), The The nutrition facts label plays a
Nordic Nutrition Recommendations crucial role in promoting
(NNR), The World Health transparency, empowering
Organization (WHO). consumers, and supporting healthier
eating habits and lifestyles.
0.80 to 0.83 per kilogram of
bodyweight Calorie Deficit
A calorie deficit occurs when you
Fats consume fewer calories than the
Fats are an important part of a amount required to fuel your body's
healthy diet. According to Harvard essential functions and daily activities.
Medical School, fat supports many of When in a calorie deficit, your body
your body’s functions such as vitamin breaks down body fat and muscle to
and mineral absorption, blood clotting, get the additional energy it needs,
building cells, and muscle movement. resulting in weight loss.

Including healthy fats in your diet can How to know your Maintaining
help you to balance your blood sugar, Calorie?
decrease your risk of heart disease Adult males generally require 2,000-
and type 2 3000 calories per day to maintain
weight.
3 Types of Fats (Saturated,
Unsaturated and Trans Fats) Adult females need around 1,600-
The most famous unsaturated fats 2,400 according to the U.S
(Healthy Fats) are omega-3 and Department of Health.
omega-6 fatty acids. Unsaturated fats
are important for your body as they
provide essential fatty acids your
body can’t make.

Avoid trans fats (Hydrogenated oil)

Limit your intake of saturated animal-

based fats like butter.

Water