THREE TYPES OF EXERCISE
ISOTONIC EXERCISE
- the muscles are made to do contraction and relaxation to gain tones
-common to many physical education activity
ISOMETRIC EXERCISE
- the muscles are made to undergo TENSION and hold certain position for sometime in order to
develop muscles strength .
AEROBIC EXERCISE
- vigorous movements such as brisk walking, jogging, running and dancing
- the body experiences fast breathing so that muscles of the heart and lungs are exercised.
PRINCIPLES OF EXERCISE
PRINCIPLE 1: PRINCIPLE OF OVERLOAD
- is the amount of exercise that needed to improve finess level
- exercise must be observed in accordance to the INTENSITY, DURATION, and FREQUENCY
INTENSITY
- indicate how hard the exercise can be performed.
- during aerobic activity, the heart rate should be monitored which is 60-80% of the maximum rate.
- duration and intensity can also be monitored in strength development.
- Some strength inducting activity are of high intensity, that required an increase in duration through
an increased number of sets or repetition.
DURATION
- refers to the LENGTH of each exercise
- in developing muscular cardiovascular endurance, the minimum amount of aerobic exercise should
be 20-30 mins.
FREQUENCY
- refers to the number of exercise sessions an individual performs per week at least 3-5 workout.
- in cardiovascular endurance exercise, a strength and demanding work out is done on the next day by
a mild exercise.
- a minimum of 3 workout per week is required to maintain an acceptable level of fitness.
PRINCIPLE 2 :
PROGRESSION
-performers tolerance whether to increase or maintain the overload.
-an increase in the level of exercise
- if the progression is too fast or to intense, the body simply will not be able to work at the new level,
and improvement may not occur.
PRINCIPLE 3 :
SPECIFICITY
- it could be either for strength, flexibility or endurance
- specificity infers that all skills and activity are unique and require training that is geared specificaly to
each.
-The implication of specificity is that if only a certain part of the body is exercised, only a part
develops.
PHASES OF EXERCISE:
THE WARM-UP
-it should be conducted before an intense work out.
- it will help to perform better and will decrease arches and pains.
- it prepares the muscles for exercise and allow oxygen supply to ready itself for strenuous activities.
- Muscles performs best when they are warmer than normal body temperatures.
- they should consist of flexibility exercise that stretch all the major muscle group.
- light peaced jogging can also prepare the heart muscle prior to the workout.
THE WORKOUT
- elevates the heart rate and achieves aerobic fitness
Activities included in this phase:
1) Walking
2) Jogging
3) Running
4) Swimming
5) Bicycling
6) Rope skipping
7) Aerobic dancing
- this phase should follow the principles of training.
- reaching the target heart rate and maintaining the intensity of workout in the specified time are
important guidelines for this phase.
THE COOL DOWN
- this should accomplished right after the workout by walking for a few minutes.
- this can help prevent soreness the next day by massaging the waste product of the exercise in to the
circulatory system
- when a person stop exercising, the heart continuous for a time to pump blood to the muscles at a
vigorous rate, If no cooling down, the blood will be send to the heart and will pool in the veins which
can cause light- headaches.
- walking can be followed by stretching exercise to undo the tightening of muscles group.
