Preliminaries:

Module title: Physical Education 102 Fitness Exercises

Course title: Fitness Exercises
Course Number: P.E. 102

Course Description: This course provides experiences in core stability, strength, and
mobility training. It includes goal setting exercise progression and regression and periodic
assessments for the development of various fitness components.

Total Learning Time: 36 hours (18 weeks)

Pre-Requisites (if there’s any)

Overview:
The studies in the physical education program, in order to contribute to growth and
learning, must be suited to the needs and characteristics of the individual and as a member of
a group. In order to understand these developmental needs and characteristics, however, the
physical education teacher should also know the characteristics of growth. Also, even if all
educators agree on the specific contents of the curriculum, little learning will be achieved
unless earning experiences are organized in terms of the facts established on how man learns.
With this foregoing premise, it is in order that a chapter be devoted to a study of the learner
and of certain facts and theories relevant to the learning process.
Learning Outcomes:
At the end of the course the student should be able to:

1. Develop an understanding of the importance of regular, lifelong physical

activity as part of a healthy lifestyle.
2. Demonstrate improved strength and flexibility as demanded by weight room
exercises as well as cool-down stretches.
3. Develop good principles in movement and technique to maximize learning and
progress.
4. Develop physical skills that also enhance the student’s psychological and
emotional well-being.

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Indicative Content:

UNIT 1 Physical Fitness & Physical Fitness Battery Tests

 Definition of Physical Fitness

 Factors that affect fitness
 Importance of fitness
 Paths to physical fitness
 Principle of physical fitness

UNIT 2 Physical Fitness Battery Tests

 Push –up
 Two min. Jump rope
 Sit & reach
 Curl-ups
 Standing long jump
 Agility test
 (Illinois & Shuttle run)

UNIT 3 Phases of Exercise

 The Warm-up
 The Workout
 The Cool-down

UNIT 4 Conditioning Exercise

 Conditioning set no. 3

 Conditioning set no. 4
 Conditioning set no. 5

UNIT 5 Stunts

 Individual
 Dual
 Group
 Combative

UNIT 6 Zumba

 History of Zumba
 Benefits of Zumba

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 UNIT 1

Physical Fitness & Physical Fitness Battery Tests

Meaning of Physical Fitness

A person does not need to build muscles

to be physically fit. It is much more than the
muscle building. It involves everything from
cardio-respiratory fitness to being more flexible.
Scully (1994) defined physical fitness as the
ability of an individual to carry out daily tasks
efficiently with enough physical capacity to cope
with the physical needs of life. Similarly, a
person is said to be physically fit if he possesses
the strength and stamina to carry out his tasks
without undue fatigue and still has enough energy
to enjoy leisure and to cope with unforeseen emergencies (National Revision Writing Team
of the Physical Fitness and Sports Development, Supplemental Teaching Guide for Physical
Fitness, Manila, DEC, PAAF, PCV, 1974).

Physical Fitness

Physical Fitness is a state of having a healthy body – a person who had proper diet,
proper rest and regular exercise. It is the ability of the body to perform tasks with vigor,
alertness and without feeling tired. Authors and books defined that physical fitness is
characterized as the ability of an individual to perform task successfully, effectively and
efficiently without undue fatigue, but with extra – reserved in case of emergency.

Components of Physical Fitness

When planning a well-rounded exercise program, it is important to understand the

five components of physical fitness and how your training affects them. The components
include: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility,
and body composition. In general, achieving an adequate level of fitness in all five
categories is essential to good health.

A. Health Related Fitness Components

Health-related fitness components involve exercise activities that you do in order to try

to improve your physical health and stay healthy, particularly in the categories of
cardiovascular endurance, muscular strength, flexibility, muscular endurance and body
composition.

The components of a healthy lifestyle include muscular strength, muscular endurance,

cardio-vascular endurance, flexibility and body composition and various system of your body

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are heathy and function efficiently to enable you to engage in activities of daily living, as
well as recreational pursuits and leisure activities, without unreasonable fatigue.
The ability of the heart, lungs and blood vessels
to supply oxygen to the cells to meet the
Cardio-vascular Endurance demands of prolonged physical activity also
referred to as “aerobic exercise” e.g. walking,
running, biking and treadmill

Flexibility or limberness refers to the range of

movement in a joint or series of joints, and length
Flexibility in muscles that cross the joints to induce a
bending movement or motion.e.g. stretching, tai
chi, yoga

The ability of muscle or group of muscles to

exert a single maximal force against the
Muscular Strength resistance in a short period of time. e.g. weight
lifting, push-up, pull-ups

The ability of muscle or group of muscles to

perform or sustain repeatedly over a period of
Muscular Endurance time. e.g. cross training, running, jogging

The percentage of fat, bones, muscles and other

tissues in the body.(the ratio of fat to muscle)
Body Composition

B. Skill-Related Fitness Components

The skill-related fitness components: agility, balance, coordination, speed,

power, and reaction time. Skilled athletes typically excel in all six areas. Agility is the ability
to change and control the direction and position of the body while maintaining a constant,
rapid motion. The components of fitness that are important for successful motor performance
in athletic event and in lifetime sports and activities.

The ability to propel the body or a part of a

Speed body rapidly from one point to another. It is
a combination of distance and time. e.g.
sprint on track, soccer, basketball, stealing a
base in base ball
The ability of the muscle to produce
maximum force in the shortest time. The two
Power components of power are speed and
force(strength) An effective combination of
these two components allows a person to
produce explosive movements.
e.g. putting the shot, spiking, hitting the bal
in baseball

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 The ability to change or after quickly and
accurately in any direction. Agility is very
important in many sports such as basketball,
Agility soccer, and gymnastics in which participants
must change direction rapidly and at the
same time maintain balance body control.
Basketball, gymnastics, table tennis, lawn
tennis and badminton
The ability to maintain the body in
equilibrium while moving or standing.
e.g. gymnastic, diving, ice skating, skiing,
Balance wrestling, football and volleyball.
types of balance:
Static balance- the ability to maintain one’s
equilibrium in a fixed position.
Dynamic balance- the ability to maintain
one’s equilibrium while the body is in
motion.
Rotational balance-the ability to maintain
one’s equilibrium after a turn.
The ability to integrate the senses-visual,
auditory and proprioceptive (knowing the
Coordination position of your body in space) with muscle
function to produce smooth, graceful,
accurate, skilled and harmonious body
movements.
e.g. kicking the ball in soccer, hitting the ball
in baseball, hitting the ball in volleyball,
shooting the ball in basketball
The length of time required to react between
Reaction Time the stimulus.e.g. to start in track or
swimming after hearing the whistle of a
starting gun.

FACTORS THAT AFFECT FITNESS

Genetic Predisposition

During strength training, the magnitude of the strength gains

observed will be related to numerous factors. First, there are
genetic limits to the amount of strength that is obtainable,
determined by distribution of fiber type and body type, or
musculoskeletal anthropometrics. These cannot be altered
with training. Working within these limits, one Can directly
control the strength gains through specific attention to
training principles.

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Training Specificity

Training specificity, relating to the specific muscles, is

also important in strength training. Only the muscles used
in specific movement pattern will be strengthened. This
principle, Specific Adaptation to Imposed Demands
(SAID), should direct the choice of lifts toward
movement patterns related to the sport or activity in
which the pattern might be used. This training specificity
has a neurological basis, somewhat like learning a new
motor Skill where one is usually clumsy until the
neurological patterning is published. Two sport skills,
lineman drives and basketball rebounding, are presented
along with lifts specific to the movement. In strength
training. there is a learning process that takes place in the early stages of training. This
process continues into the latter stages of strength training, but it has its greatest influence at
the beginning or the strength program. It is in the beginning that the novice lifter will
demonstrate strength gains as the consequence of learning the lift rather than any noticeable
increase in the physical determinants of strength, Such as increase in the fiber size. This is
the basis for using submaximal resistance and high-repetition lifting at the beginning of the
strength training program so that the lift can first be learned safely. In addition to the
specificity of the pattern of joint movement, specificity of training of the muscle also relates
to the speed of training. If a muscle is trained at slow speeds, it will improve strength at slow
speeds but may not be strengthened at high speeds. Thus, if power is the ultimate goal for an
athlete, the strength training routine should contain movements focusing on force and
velocity components to maximize and emulate power. Once a strength base is established,
power is obtained with high-intensity loads and low number of repetitions.

Intensity

The intensity of the training routine is another important

factor to monitor in the development of strength.
Strength gains are directly related to the tension
produced in the muscle. A muscle must be overloaded
to a particular threshold level before it will respond and
adapt to the training It is the amount of tension in the
muscle rather than the number of repetition that is the
stimulus for strength. The amount of overload is usually
determined as a percentage of the maximum amount of
tension a muscle or muscle group can develop. Athletes

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attempt to work at the highest percentage of their maximal lifting capacity to increase the
magnitude of their strength gains. To train regularly using a high amount of repetitions with
low amount of tension per repetition, the strength gains will be minimal because the muscle
has not been overloaded beyond its threshold level. The greatest strength gains are achieved
when the muscle is work near its maximum tension before it reaches a fatigue state.

Rest

The quality and success of a strength development

routine is also directly related to the rest provided to
the muscle between sets, between days of training,
and prior to competition. Rest of skeletal muscle that
has been stressed through resistive training is
important for the recovery and rebuilding of the
muscle fiber. As the skeletal muscle fatigues, the
tension development capability deteriorates and the
muscle is not operating in an optimal overload
situation.

Volume

It is the volume of work that a muscle performs that

may be the important factor of rest of the muscle.
Volume of work on a muscle is the sum of the
number of repetitions multiplied by the load or
weight lifted. Volume can be computed per week or
month, or year, and should include all the major
lifts and the number of lifts.

IMPORTANCE OF FITNESS

Fitness - the condition of being physically fit and healthy.

People who are physically fit are also healthier, are able to maintain their most optimum
weight, and are also not prone to cardiac and other health problems. In order to maintain a
relaxed state of mind, a person should be physically active. A person who is fit both
physically and mentally is strong enough to face the ups and downs of life, and is not affected
by drastic changes if they take place.

Why is fitness important?

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The level of your fitness is crucial to so many aspects of your life; it’s hard to pinpoint areas
that aren't affected by it. Its influence over your life’s quality is immense; its importance
cannot be overstated!

If you're unhealthy, inflexible, overweight, and sluggish, you're going to enjoy life a lot less,
but you'll feel a major energy boost if you start exercising!

If you're fit--meaning you have a strong core, can touch your toes, walk up five flights of
stairs, jog a couple miles, or go hiking with your dog--you're going to know first-hand the
rewards of a healthy lifestyle. When you can live fully because you are strong and energetic
and have confidence in the way your body looks and feels, your quality and enjoyment of life
increase exponentially! These are the most important reasons for working at your physical
fitness.

Increased Confidence, Tolerance to Stress, and Relaxation

When you're in shape, your energy and confidence skyrocket, and tasks are much easier to
accomplish. It’s like you can’t keep your energy or desire to produce results inside of you!
The beauty of this is that it feels great. When you build muscle and increase your flexibility,
you're creating a body that can handle higher levels of stress without noticing a difference.

Stretching your muscles helps enormously to relieve tension, and this can be a blessing at the
end of a busy workday. A little stretching or yoga can do wonders to put a peaceful smile on
your face and help you feel calm and relaxed.

Building muscle helps you burn fat and speeds up your metabolism so your energy is more
readily available. The bursts of energy demanded by today’s world can be supplied by eating
healthy meals and staying fit. When your cardiovascular system is functioning optimally and
your muscles are strong and flexible, you have a body that can easily weather life's storms
and keep up with its demanding pace.

Brain Benefits Exercise also has incredible benefits for the brain, and these manifest as the
ability to think faster and more clearly, to solve problems more efficiently, and to be more
creative and spontaneous. Imagine enhancing your productivity while simultaneously
decreasing stress and tension! That is something we could all use. A book I really love on this
subject is "Spark: The Revolutionary New Science of Exercise and the Brain" by John J.
Ratey, MD.

Well-Rounded Fitness Leads to a More Energized Life

Physical fitness is important because the level at which your body and brain function is
directly related to how well you take care of them. Taking care of your brain and body is
accomplished by staying hydrated, eating nutrient-rich foods like fruits and vegetables,
stretching, doing aerobic exercises such as running or swimming, and building strong
muscles through weight training or calisthenics, like push-ups and pull-ups. Without the
body’s health and strength, your ability to live and enjoy life to the fullest is diminished.

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Aerobic fitness gives the freedom to experience the activity and happiness that life has to
offer!

So, why is physical fitness important? With all the extra energy that being fit provides, your
potential for accomplishing the things that make life enjoyable will be profoundly enhanced!
Build your fitness, and your appetite for life will soar!

PATHS TO PHYSICAL FITNESS

1. Proper medical care – to the medically fit requires medical examination. Immunization
against communicable disease and proper treatment by qualified medical personnel such is
warranted.

2. Nutrition – “you are what you eat” has such meaning in regard to physical fitness. The
right kind of food should be eaten in the right amount.

3. Dental service – good oral hygiene is essential to physical fitness. This means regular
visits to the dentist, treatment of dental cares and proper medication.

4. Exercise – is important to have a salutatory effect, there must be a proper selection of

activities adapted to the age, condition, and other needs of individual together with proper
exposure these activities in terms of time and intensity of workout.

5. Satisfying work- work that is adapted to one’s interest and liabilities performed in
satisfying work climate is essential to physical fitness. There should be a good mental
attitude, recognition, and a sense of achievement and belonging.

6. Healthy play and recreation- to achieve physical fitness requires paly and recreation in
an atmosphere that has as its by product , fun, enjoyable, companionship, and happy
thoughts.

7. Rest and relaxation – adequate rest, sleep and relaxation are essential to good health and
physical fitness.

PRINCIPLE OF PHYSICAL FITNESS

Overload

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The principle of overload means that if your body is pushed beyond its normal limits, it will
adapt to the change and become stronger. To overload your muscles, you should go just
beyond your comfort zone by increasing the frequency at which you do a move, the intensity
of your movements, or the amount of time you are working the muscle. If you want to keep
improving, overload your muscles again once you are used to the new amount of reps, until
you are satisfied with your level of fitness. Remember, though, you have to maintain that
amount, because doing less than normal can result in a loss of muscular strength.

Specificity

If you have a specific goal, you'll need to perform exercises that assist that goal; this is the
principle of specificity. If you place a certain demand on your body, it will react to that
particular demand, improving the targeted muscles. Tailor your workouts to your goal to see
the most improvement in that area of fitness. If you want to develop strong arms, do push-ups
and pull-ups to empower those biceps and triceps. If you'd like to lose weight, aim for a
mixture of cardio, to burn fat, and strength training, to develop lean muscle mass, which
helps your metabolic rate and makes you look toned and strong. For weight loss, it's more
important to work large muscle groups than smaller muscles, as more muscle is gained for
your time. If you are a runner, vary the intensity and bump up your duration to increase your
agility and endurance.

Progression

The principle of progression ties in to the principle of overload. Progression means that you
should gradually increase your overload to become stronger. Increasing overload too quickly
can make you very tired and sore and looking for the exit! It may also cause injury, so
carefully monitor your progression. If you're just starting out, it's better to increase the
frequency and duration of a movement before you try to bump up intensity. If you aren't
progressing, you may not be exercising often enough, or maybe there isn't enough overload.
Carefully examine your workout to see what you can change in order to progress. Also,
remember that your progression speed may be different from others at different levels of
fitness. As long as you are doing better than you did yesterday, you are making progress.

Threshold of Training

Refer to the level of intensity needed in order to stress the body enough to cause an
adaptation or improvement in performance.

Target Fitness Zone

A range of levels of exercise intensity from the minimum required to improve physical fitness
to a maximum amount above which exercise may be harmful

FITT Principle

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 The FITT Principle was developed around a nifty acronym that carries the same
meaning as its purpose—to help you get fit. The letters stand for Frequency, Intensity, Time,
and Type; and all are in reference to the exercises within your program. The FITT Principle
puts your workouts into an acceptable range that works against injuries. Knowing the
frequency, intensity, time, and type that fits into your lifestyle and fitness experience level
will keep you from doing too much, overtraining, and getting negative consequences from
your efforts.

Each component of the FITT Principle fits together like a puzzle to give you a larger,
more detailed picture. Keep this in mind as we get into the different dimensions of the
principle and when attempting to make a workout regimen based off the FITT Principle.

FREQUENCY

Following any form of fitness training, the body goes through a process of rebuild and repair
to replenish its energy reserves consumed by the exercise. The frequency of exercise is a fine
balance between providing just enough stress for the body to adapt to and allowing enough
time for healing and adaptation to occur.

INTENSITY

The second rule in the FITT principle relates to intensity. It defines the amount of effort that
should be invested in a training program or any one session. Like the first FITT principle -
frequency - there must be a balance between finding enough intensity to overload the body
(so it can adapt) but not so much that it causes overtraining.

TYPE

The third component in the FITT principle dictates what type or kind of exercise you should
choose to achieve the appropriate training response.

TIME

The final component in the FITT principle of training is time - or how long you should be
exercising for. Is longer better?

An important piece of the FITT Principle, however, is to be realistic about what you
can and cannot do. How long do you want to spend on each exercise? How often can your
workout in a single week? What is your current health status? All of these connect to the
Frequency, Intensity, Time, and Type.

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 UNIT 2
Physical Fitness Battery Test

Modified Push-Up (for girls)

Objective: Measure upper body muscular strength

Equipment Mats

Starting Position: the student lies prone on the mat,

hands next to the chest ad elbows bent. The lower legs
are crossed with knees bent. The student begins with
arms straight, hands on the mal under and a bit outside
of the shoulders, and knees bent at a 90-degrce angle to
the thighs. The rest of the body is held straight.

Performance: The student pushes up by raising the

body until the arms are straight. Body weight should
be balanced on hands and knees, and the body should be held in a straight line. The student
then bends the arms and lowers the chest to the mat to complete one push-up. Doing as many
of these as she could. The maximum number of repetition for this test is 50.

Reason for Nullification: The push-up is considered incorrect if the body is not kept in a
straight line from head to knees.

Scoring: The score is the number of push-ups done correctly.

Push-Up (for boys)

Objectives: Measure upper body muscular

strength and endurance. Equipment: Mats

Starting Position: The performer puts his hands

on the mat beneath the shoulders, elbows straight
and locked. The body is straight, with no part
other than the hands and toes touching the mat
Feet are 12 inches or less apart.
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Performance: Student bends his arms, lowering the body until the chest touches the mat. He
then pushes up back to starting position, keeping the body straight from head to toes. He
performs this movement in as many as he can. The maximum number of repetition for this
test is 50.

Reason for Nullification: The push-up is considered incorrect if the body is not kept in a
straight line from head to foot.

Scoring. The score is the number of repetitions performed correctly.

2 minute Jump Rope

Objective: To measure leg strength and coordination.
Equipment: Light weight Rope
Starting Position: The performer holds the rope while keeping
his/her hands at hip level. He/ She must rotate his/her wrist to
swing the rope and jump. Jump on both feet at the same time.
Repeat until the set is complete.

Performance: Student hold the elbows close to the sides. Make

a small circle with the wrist to turn the rope. Head is erect and
must focus on an object straight ahead to help balance. Torso is
relaxed. Jump only about one inch off the floor, just enough for
the rope to clear He/she repeats this procedure as many time as
possible. The maximum number of repetition for this test is 140
per minute.

Scoring: The score is the number of correctly executed jump.

Curl-Up

Objective: To measure abdominal strength and

endurance

Equipment: Mat and cardboard (30 inches X 4 ½

inches)

Starting Position: The performer lies on the mat

with his/her feet flat on the floor, knees bent at 45,
arms on either sides with the palms flat on the mat.
The tester slides the cardboard beneath the
performer's back, making sure that the fingertips of

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the performer's middle fingers touch the top edge of the cardboard. A partner kneels on
his/her feet to hold the performer s Knees together.

Performance: The performer curls up by raising the upper body, sliding the fingers forward
against the r until the tip of his/her middle finger touches the bottom edge of the cardboard.
He curls down by bringing the body back to starting position. He/she repeats this procedure
as many time as possible. The maximum number of repetition for this test is 50.

Scoring: The score is the number of correctly executed curl-ups.

Standing long jump

Objective : To measure the leg strength and power in

jumping forward.

Equipment: Tape measure

Procedure: Stand on the starting line. Place the toes

beyond the inner edge of the line Bend knees, swing both
arms backward and jump forward as far as possible and
land on both feet. Measure the distance in centimeter from
the heel of the both feet landed on the floor.

Sit and Reach (V-Sit)

Objective : Measure flexibility of the hip, trunk, lower back and hamstring muscles.

Equipment: Tape measure or meter stick

Starting Position: The performer sits on the floor with his back against the wall and his legs
straight, flat on the floor and spread 30 centimeters wide.

Performance:

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(1) With thumbs interlocked and middle fingers overlapped and without allowing the head.
neck, back, and hips to come off the wall, the performer slowly reaches as far forward as
possible with fully extended arms and the fingertips touching the floor. He holds this
position as the tester slides a meter stick along the floor between his legs until the end
touches the fingertips. The tester then tapes the meter stick or tape measure on the floor to
prevent it from moving

(2) The performer returns to starting position, arms and shoulders relaxed.

(3) He performs the sit and reach by slowly reaching out far forward and down with both
arms and the fingertips over and slightly touching the measuring tape. He returns to
starting position and repeats the action two more times. In his third try, he should hold the
position for a minimum of two seconds as the score is read.

Scoring: The farthest distance in centimeters is recorded as the flexibility score of the
performer.

Illinois & Shuttle Run

Objective: To measure agility

Equipment: Stopwatch

4chairs set up ten feet apart on a 30 foot running area (Fig. 1)

Starting Position: The performer lies prone with hands on shoulders and head behind the
starting line.

Performance: On signal to begin. The performer gets on his feet and runs the course as fast
as possible

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Scoring: The score of the performer is the time he consumed to complete the course. Note: 1f
students does not follow course correctly, stop him/her right away and ask him to rest for a
while before repeating the test.

UNIT 3
Phases of Exercise

WARM-UP

Warm-up exercise is a preparation for physical exertion or a performance by exercising or

practicing gently beforehand, usually undertaken before a performance or practice. Athletes,
singers, actors and others warm-up before stressing their muscles.
Stretching is part of some warm up routines, there are 3 types of stretches: ballistic, dynamic,
and static:

 Ballistic Stretches involve bouncing or

jerking. It is purported to help extend
limbs during exercise, promoting agility
and flexibility.

 Static Stretches involve flexing the

muscles. This may help prevent injury
and permit greater flexibility and agility.
Note that static stretching for too long
may weaken the muscles.

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  Dynamic Stretching involves moving the
body part in the desired way until
reaching the full range of motion, to
improve performance.

KEY WARM-UP PRINCIPLES

Keep the following principles in mind when warming up for exercise:

1. No matter what the nature of the exercise to come, a slow, gradual warm-up
consisting of calisthenics, Stretching, and slow jogging should always precede
exercise, even if you are highly trained.
2. Be ready to make adjustments to stretching routine. You may be more flexible in
some days than others.
3. Your warm-up should last ten to fifteen minutes.
4. Stretching following mild jogging should be slow but thorough.
5. Initial stretching should be gentle and specific to the muscles that will receive the
most stress.
6. Jogging should be conducted at an intensity and rate specific to your anticipated
activity and level of fitness.
7. No more than a few minutes should lapse between the completion of the warm-up and
the activity.
8. The warm-up should feel good. Experiment with different types of warm-ups. Find
one that best fits your body.
9. A portion of the warm-up exercise should consist of skill drills and other skilled
movements related to the anticipated activity to follow the warm-up.
10. Remember to stretch and cool down following the activity.

PROPER ACTIVITY OR EXERCISE/WORKOUT

Physical activity is movement that is carried out by the skeletal

muscles that requires energy. In other words, any movement one does is
actually physical activity. Exercise, however, is planned, structured,
repetitive and intentional movement intended to improve or
maintain physical fitness. Aerobic exercises, such as running,
swimming or dancing, are activities that work your cardiovascular
system — they get your heart rate up and make you breathe harder.
This type of exercise can reduce the risk of cardiovascular disease, type
2 diabetes and high blood pressure, and may even lower the risk of
cancer. Strenuous activities included swimming laps, aerobics, calisthenics, running, jogging,

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basketball, cycling on hills, and racquetball. Moderate exercises included brisk walking, golf,
volleyball, cycling on level streets, recreational tennis, and softball.

COOL-DOWN EXERCISE

Cooling down (also known as  limbering

down or warming down) is an easy exercise, done after a more
intense activity, to allow the body to gradually transition to a
resting or near-resting state. Depending on the intensity of the
exercise, cooling down can involve a slow jog or walk. With
lower intensities stretching can be used. Cooling down allows
the heart rate to return to its resting rate.

Anecdotally cooling down may reduce dizziness for professional or serious athletes

and vocal performers after strenuous workouts. Cool downs should involve the following
important steps to ensure an effective cool down.

After exercise, a gradual yet continuous decrease in exercise intensity (such as from
a hard run to an easy jog to a brisk walk) should be the first step in cooling down the body.
Duration can vary for different people, but 3–10 minutes is considered adequate. Stretching,
especially static stretching allows the muscles to be elongated and lengthened. This is the
next step athletes should take to cool down. Rehydration is an essential part of the procedure
and should be done either during stretching and light intensity or after these steps. Refueling
the body with water and sports drinks will keep the body hydrated.

UNIT 4
Conditioning Exercises

Conditioning Set No. 3

1. Running in place or around the gym floor-warm-up.

2. Shoulder Lift-loosens shoulder and upper back muscles

S.P.: Stand erect arms down at the side

a) Raise R. shoulder ct.1
b) Lower R shoulder ct. 2
c) Repeat (a) and (b) with L shoulder cts. 3, 4
d) Raise both shoulders up and down two times cts. 5, 6, 7, 8
e) Repeat exercise as many times as desired

3. Elbow Push Back- strengthens the upper back. shoulder, and arm muscles.

S.P Stand erect. arms bent in front of chest. palms down, fingertips touching, elbows in line
with the shoulders.
a) Push elbows back slowly (4 cts) and the let elbows rebound forward returning to starting
position in 4 counts.
b) Repeat the procedure two more times.
c) Arms down.

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4. Windmill-to loosen the shoulder girdle and aids in shoulder flexibility.

S.P: Stride stand sideward, arms sideward, palms down.

a) bend trunk forward and touch R toe with the L hand, flinging L arms
as far back as possible. ct. 1
b) in the same position, reverse position of the arms, touching the toes
with the R hand. ct. 2
c) Repeat (a) ct. 3
d) back to starting position ct. 4
d) Repeat all starting with R hand touching the L toe.

5. Deep Lunge- flexibility and leg strength.

S.P.: Stride stand sideward.

a) R half-knee bend position

b) Gradually lower body to a R heel-sitting position with the L leg fully extended sideward L.
c) Return to starting position d) Repeat all to L.

Test your cardiovascular endurance:

Rage-Jumping-cardiovascular endurance

a) Jump the rope as it hits the floor for 2 minutes

b) Rest for 60 seconds.
c) Repeat (a) with variation. (e.g. with the R foot, then with the L foot, then with both feet).

Conditioning Set No. 4

1. Walk-Skip-run Sequence cardiovascular & respiratory fitness.

a) 8 walks forward
b) 8 skips backward
c) 8 skips forward
d) Run around the gym for 2 minutes
e) 8 walks back to proper places

2. Head Rotation- loosens muscles of the neck (to be done very slowly).

S.P: Stride standing position, hands on waist.

a) Rotate neck lowly starting front, sideward R., backward, to L as many times as desired.

3. Shoulder Rotation - loosens muscles of the shoulder girdle.

S.P: Stand erect, arms down at sides

a) Raise R shoulder up and rotate it forward ct.1
b) Rotate it back to starting position ct.2

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c) Repeat (a) backward ct.3
d) Repeat (b) ct.4
e) Repeat all with the L shoulder

4. Double Leg Lifting and Lowering endurance

S.P.: Supine lying position, arms sideward shoulder Level.

a) Raise both legs slowly to about 45° angle 4 cts

b) Hold this position for four counts 4 cts
c) In four counts, return slowly to starting position 4 cts
d) Relax in four counts 4 cts

5. Reclining Pull-ups-arm strength and endurance.

S.P: Pair up. One assumes a supine (lying on back) position. His/her partner stands astride
him/her with his/her feet grasp hands fingers interlocked or grasp each other's wrist.

a) Reclining partners raises himself up by pulling self from floor until his chest touches
partner's thighs, Keep body straight, with the weight resting on heels.
b) Return to starting position.

6. Dips from Knees- arm strength and endurance.

S.P.: Lie face-down with knees bent and hands on the floor under the shoulders, fingertips
pointing forward

a) Straighten elbows and shoulders up, keeping body straight to a position

resting on hands and knees (go up with abdomen first) cts. 1,2
b) Slowly bend elbows until chest touches floor (go down with chest leading) cts. 3,4

Note: When going up abdomen should lead, when going down chest leads.

7. Snail - flexibility

S.P.: Prone leaning-rest

a) Arch back, slowly drop head backward

b) Bend both knees so that toes touch the head. ) Hold this position for four counts.

8. Swan Dive - strengthens the upper back muscles.

S.P.: Prone lying position, legs extended and kept together.

a) Raise head, chest, and arms off the floor keeping feet firmly on the floor (to be done
slowly). b) Lower and relax.

Conditioning Set No. 5

Arms Strength.

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1. One-Foot Hop-to increase circulation of the heart

S.P: Hands on waist, R knee drawn up to chest, toe down

a) Hop on ball & toes of L foot for 8 times. 8 cts.

b) Repeat (a) with the R foot. 8 cts.
c) Repeat exercise alternating R &L. 16 cts.
c) Repeat

2. Bicycling- strengthens abdominal muscles.

S.P.: Shoulder stand position

a) Bend the R and the L knee alternately as if pedalling a bicycle.

b) To be done as many times as desired.

3. Leg Flexing and Swinging - abdominal strength and endurance.

S.P. Supine lying position, arms out at the sides, shoulder level, palms down.

a) Pull R knee toward chest, toes pointing down. ct. 1

b) Return to starting position. ct. 2
c) Swing the R leg upward toes pointing toward ceiling ct. 3
d) Lower R leg. ct. 4
e) Repeat all with leg

4. Partial Cur-Up-abdominal strength and endurance

S.P.: Supine lying, knees bent, feet flat on the floor, hands on top of the thighs
a) Leading with the chin, slide hands forward until the fingers touch the knee caps lifting
the head, shoulders, and upper body from the floor
b) Hole this position for six counts and then return to starting position slowly.
Note: Beginning dosage Eight to ten repetitions

5. Swing Sit-up abdominal strength and endurance.

S.P: Supine lying position, arms overhead knees bent and feet flat on the floor

a) Swing arms forward, pulling trunk to a sit-up position, keeping chest

close to knees, arms forward ct. 1
b) Return to starting position ct. 2

6. Rowing

SP Supine lying position, arm overhead legs straight

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 a) In one continues movement sit-up; bring the knees close to the chest
(feet flat on the floor) arms extended beyond the knees
counts squeezing hard.
b) Return to starting position.

Conditioning Set No. 6

1. Jumping Jacks- warm up and agility.

S.P.: Stand erect, feet together, hands on waist.

a) Jump to stride stand sideward ct. 1

b) Jump to position ct. 2
c) Jump to stride stand forward with the R foot forward and the L foot backward ct. 3
d) Jump to position ct. 4
e) Jump stride sideward ct. 5
f) Position ct. 6
g) Jump with the L foot forward and R foot in rear ct. 7
h) Position ct. 8

1. Stretch and Curl-for warm-up

S.P. Stride stand sideward

a) Raise arms upward into a stretch cts. 4

b) Bend forward (curling back.) bending knees slightly cts. 4
c) Repeat exercise as many times as desired
.
3. Side Stretcher - flexibility of the side trunk muscles.

SP: Stride stand sideward, clasped hands overhead

a) Bend slowly to the R into a low stretch and hold this position for 15 seconds,
gradually lowering trunks as tar as possible.
b) Return to starting position
c) Repeat (a) to the L.

4. Arm Stretch Backward- flexibility and strength.

S.P: Stride stand sideward, clasp hands behind back
a) Bend trunk forward downward raising clasped 4 cts.
b) Return to starting position and relax for four counts 4 cts.

5. Trunk Twisting
S.P: Stride stand sideward, knees slightly bent, toes turned out, arms in reverse
"T position palms acing, fingertips pointing upward.

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a) Swing body to R, rotating only the upper body from the waist.
b) Swing body to the L.
c) Do o (a) and (6) from side-to-side for 20 times. Do the movement slowly.

6. Shoulder Twist
S.P: Stride standing position, knees slightly bent, hands on knees.
a) Twist body to L, bending R shoulder down toward the knee
b) Repeat (a) to R twisting body to R.
c) Repeat (a) and (b) and get a good stretch through each of 20 turns.

7. Bobbing- increase flexibility of the side trunk muscles.

S.P.: Stride stand sideward, arms overhead.
a) Bend trunk and touch the outer boarder of the R foot. ct. 1
b) Bounce and touch the floor between the R and the L foot. ct. 2
c) Repeat (a) touching the outer boarder of the L foot. ct. 3
d) Return to standing position. ct. 4

8. Leg Flexion and Extension

S.P.: Long sitting position, rest weight on forearm, palms on the floor, fingertips pointing
forward.
a) Bend knees and draw them close to the chest. cts. 1,2
b) Stretch legs forward (94 inches from floor) cts. 3,4
c) Repeat (a) and (b) two more times. cts. 5,6,7,8
d) Lower legs slowly to starting position and cts. 8,7,6,5
relax cts. 4,3,2,1
9. Hand Press -strengthening the wrist.
S.P: Fours base position, hands turned in (fingertips facing) palms on the floor.
a) Pressing the hands against the floor, move the hands out away from each other until the
heels of the hands are slightly off the floor.
b) Move the hands back to starting position.

10. Chin-Dip-arm strength

S.P: Fours base.
a) Bend elbows, lower body to floor until chin touches floor. ct. 1
b) Return to starting position ct. 2

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