making

1. To begin creating your own exercise
program, you should familiarize yourself
with its three basic types and why they
matter to your overall health:
*Three Types of Exercise Programs
*Phases of the Fitness Exercises
Program

2. EXERCISE
 It is a bodily activity that enhances or maintains physical
fitness and overall health and wellness.
 It is performed for various reasons, to aid growth and
improve strength, prevent aging, develop muscles and
the cardiovascular system hone athletic skills, weight
loss or maintenance, improves health and also for
enjoyment.
 Physical exercises are generally grouped into 3 types,
depending on the overall effect they have on the human
body such as, Aerobic Exercises, Anaerobic
Exercises and Flexibility Exercises.

3. Aerobic Exercise
or
Cardiovascular
Exercises
It any physical activity that
uses large muscle groups and
causes the body to use more
oxygen than it would while
resting.
The goal of aerobic exercise
is to increase cardiovascular
endurance.

4. AerobicExerciseor
CardiovascularExercises
Examples of aerobic
exercise includes running,
cycling, swimming, brisk
walking, skipping rope,
rowing, hiking, dancing,
playing tennis, continuous
training, and long distance
running.

5. AerobicExercise
or
Cardiovascular
Exercises
Aerobic exercise improves your
cardiovascular system and helps
with weight loss or maintenance.
Cardiovascular activity gets your
heart pumping and can lessen your
risk of heart disease, Type 2
diabetes and lung and colon cancers,
according to the American Heart
Association (AHA).

6. AerobicExercise
or
CardiovascularExercises
Experts says that cardio also
provides non-disease-related
benefits, such as burning calories
and helping control your appetite,
boosting your mood through the
release of endorphins, bettering
sleep and increasing stamina and
endurance.

7.  Itincludesstrengthandresistancetraining,can
firm,strengthen,andincreasemusclemass,as
wellasimprovebonedensity,balanceand
coordination.
Examplesofstrengthexercisesarepush-ups,
pull-ups,lunges,squats,andbenchpress.
Anaerobic Exercise

8. • Italsoincludesweight
training,functionaltraining,
eccentrictraining,interval
training,andsprinting;high-
intensityintervaltraining
increaseshort-termmuscle
strength.
Anaerobic
Exercise

9. Resistance or
Strength Training Resistance exercise improves your
muscular tone and endurance.
During resistance training, you're
breaking down muscle tissue and
rebuilding it into larger muscle mass.
Why should you do this? According
to the experts, lean muscle mass
decreases as you age, and if you
don't replace lost muscle, the muscle
will get replaced with fat.

10. Strengthalsocanhelpyouachievethefollowing:
Reduce the signs
and symptoms of
chronic conditions
such as arthritis,
depression and
diabetes.
01
Better your quality of
life by increasing your
balance and curtailing
your risk of falling. As
you grow older,
maintaining your
strength also gives you
independence.
02
Lessen your risk
of osteoporosis by
building bone
density.
03

11. FlexibilityExercise
• Flexibility exercise enhances
your range of motion.
• It stretch and lengthen muscles.
Harvard Health Publishing says
that a well-stretched muscle
allows you full of range of motion,
can improve overall athletic
performance, decreases your risk
of workout injury and makes daily
activities easier, such as bending,
reaching and picking up objects.

12. Flexibility Exercise
Activities such as stretching help to
improve joint flexibility and keep
muscles limber.
The goal is to improve te range of motion
which can reduce the chance of injury.

13. Accordingtotheexperts,followingtheseflexibility
recommendationswillhelpyouavoidworkoutinjury:
• Don't consider stretching a warm up. You could hurt yourself
stretching cold muscles and actually do more harm than good to
your body.
• Stretch equally on both sides to strive for flexibility symmetry.
Unequal flexibility can serve as a risk factor for injury.
• Focus on your major muscle groups, such as thighs, neck,
shoulders, hips and lower back. Again, make sure you stretch
both sides.
• Hold each stretch for about 30 seconds.
• Don't bounce around, as this can lead to tightness rather than
limber muscles.

14. Physical exercise can also include training that focuses on accuracy, agility, power,
and speed.
Types of exercise can also be classified as DYNAMIC or STATIC.
Dynamic exercises such as steady running, tend to produce a lowering of the
diastolic blood pressure during exercise, due to the improved blood flow.
Conversely, static exercise (such as weigh-lifting) can cause the systolic pressure to
rise significantly, albeit transiently, during the performance of the exercise.

15. 3 Phases of the FitnessExercises Program
1.WARM UP EXERCISES
2.EXERCISE PROPER or WORKOUT
3.COOL DOWN EXERCIES

16. 1. Warm Up Exercises
Sometimes called
limbering warm up, it is
the initial phase of any
exercise program.
It serves to elevate the
body temperature to
prepare muscles for any
major activity.

17. 1. Warm Up Exercises
By warming up, the
muscles are provided with
sufficient amount of blood
and oxygen supply so that
it will contract more
efficiently.
Athletes who directly
engage in vigorous activity
without warming up ruin
the risk of experiencing
muscle cramps and
spasms.

18. To prevent this, it is
recommended that an
individual must first go
through the firs stage –
the warm up – so that
the muscle can slowly
adapt to the demands of
the activity.
 Make it last for five to 10 minutes
 Work all major muscle groups
 Start slow and pick up the pace
 A good indicator that an individual is
warmed up is sweating.
 Few examples of warm up activities are
slow-paced walking, jogging, and stationary
bicycling.

19. BENEFITS OF WARMING UP BEFOREA
WORKOUT
Increased
flexibility.
Lower the
risk of injury.
Increased
blood flow
and oxygen.
Improved
performance.
Better range
of motion.
Less muscle
tension and
pain.

20. In this phase, individual will
choose a particular
program that allows them to
meet or achieve the training
objective.
Calisthenics exercises
using weight of the body
are practical and
inexpensive to perform
especially if there is no
weight training equipment
in school.
2. Exercise Proper/Workout

21. The following
are suggested
exercises that
develop the
major muscles
of the body:
a. Abdominal Curl Rectus Abdominus
b. Push up Triceps and Pectorals
c. Heel Raise Gastrocnemius, Soleous
d. Abdominal Twist
Internal and External
Oblique muscles
e. Chin up
Biceps, Latissimus dorsi,
and hamstring
f. Chest up maximus
Latissimus dorsi, gluteal,
hamstring
g. Half squats Quadriceps
CALISTHENICS
EXERCISES
MUSCLEBEING
DEVELOPED

22. These serve to gradually
taper off the body from
stress of exercises.
It is as important as
warming up because it
keeps the blood circulating
around the body to prevent
the individual from
experiencing some form of
dizziness.
3. Cool Down Exercises

23. The main aim of cool down is to
promote recovery and return the
body to a pre exercise, or pre-
workout level.
The cool down keeps the blood
circulating, which in turn, helps
to prevent blood pooling and
also removes waste products
from the muscles.
This circulating blood also brings
with it the oxygen and nutrients
needed by the muscles, tendons
and ligaments for repair.
3. Cool Down Exercises

24. Various
Functionsof
Exercises
1. Release pent-up emotions
2. Building strength
3. For stretching
4. Coordination
5. Increase flexibility
6. Relaxation
7. Make one proficient at a skill
8. Reduce weight
9. Realign the body
10. Reshape the body
11. Warm up muscles before vigorous physical activity
12.Discharge excess energy
13.For FUN

25. Thank you!