Module 3- Exercise Routine into Core Training

CLO 3: DEMOMSTRATION OF PROPER EXERCISE ROUTINE INTO CORE TRAINING

(STABILITY, STRENGTH AND POWER) TO ENHANCE FITNESS.

changed a lot of things and forced us all to rethink the way we live. . Due to clear
directive to stay home and minimize contact with outside world, this is not ideal for our
health in general. As we know the fact humans are not suited to doing nothing and
especially thesedays. Mostly the population are health conscious and love to experience
new things. Nonetheless, many people today know how to get and stay in shape.

To keep you active at home, I have already introduced movement education by

reexploring your locomotors and non-locomotors skill through rhythmic activities to get up
and start moving to release stress and boredom. Through this moderate activity, it helps
and lower stress hormones such as cortisol. It promotes the release of feel-good
hormones, such as endorphins. These are options to energize, gain self-confidence,
and reprogram our minds to be productive in this challenging time. As I evaluate your
outputs it inspired me to serve you more information. To lead and assist you to be more
active and to check in your level of fitness.

The purpose of this module is to make your own simple exercise program
within your pace and limitation. Before starting with the intervention program please fill
up your HAR or PAR-Q. Which is found in Module 2. Read it carefully and let your
parents and you affix your signatures on that form. This is an essential information to
ascertain your readiness for physical activity. Thus, it provides valuable information on
and a series of measurements designed to give an
estimate on overall fitness levels. At the same time, if you answered no to all questions,
then you can be reasonably sure that you can participate in the fitness testing and starting
an exercise program, as well as start becoming more physically active. Since we cannot
administer the health -related fitness test with the presence of your instructor due to the
current situation, we might as well require you to revisit / recall your previous results of
your PFT test in SHS. Recall and identify the weaker points of your body. It will be safer to
determine your fitness level, that would be your baseline information can help you identify
areas for improvement and serve as basis for goal setting, then you can start your
exercise program that can be either become a regular part of your life engaging in
physical activities are important steps toward improving your health and wellness through
your basic workout at home, rather your new gym.
 How to Design a Simple Workout Program
A simple workout program involving aerobic and strengthening exercises can be
designed by anyone. As a rule, a workout consists of the following parts:

PARTS DURATION OF TIME

1. Warm-up 5 to 15 minutes
2. Stretching routine 5 to 10 minutes
3. Aerobic exercise /routine minimum of 20 minutes
4. Stretching exercise/routine minimum of 10 minutes
5. Cooldown 2 to 3 minutes
6. Cooldown stretching routine 5 to 10 minutes

Keep in mind that for a workout program to progress steadily, you must record your
exercises so that you can manipulate them later to adjust your FITT levels. Your previous
preparation of rhythmic activities can be your aerobics routine with or without the
apparatus (ball, hula-hoop and skipping rope).

Muscle- and Bone-Strengthening Exercises

- Muscle- and bone-strengthening exercises, or strength training exercises are
exercises that will produce increases in both muscle and bone strength.
- older), these
exercises serve to stop or slow down the weakening or loss of muscles, and of the
bones.
- Strength training is most seen as a weight-bearing activity.
- There are varying opinions as to the number of repetitions for weight-bearing
activities.
- There are two terms concerning strength exercises: repetitions and sets, a set is a
group repetition.
- The most basic training design is to have anywhere between 6 and 15 reps in a set
and performing 3 sets.
- Some people will go for 6 to 9 reps, some will go for 9 to 12, and some will go for 12
to 15 reps in a set. These numbers are for upper body strength training.
- The lower body reps must be anywhere between 15 and 25 reps, also with an
approximate of 3 sets.

(Retrieve copy from FIT FOR LIFE, Gialogo, Ryan C., Gialogo, Richardson C., 2016)
Exercise Programming
I. INTRODUCTION
A. ESSENTIAL COMPONENTS OF AN EXERCISE PROGRAM
- Development of a systematic, individualized exercise prescription
depends on the thoughtful, scientific integration of five essential
components into a structured exercise program: mode, frequency,
intensity, duration, and progression.
- These essential components are applied regardless of the
age, health status, or fitness level.
- Consideration of limitations, needs, and goals of everyone will
result in a more individualized, safer, and effective exercise
program. The following data obtained from a graded exercise test
provide the basis for the exercise prescription:
1. Heart rate (HR)
2. Blood pressure (BP)
3. Rating of perceived exertion (RPE)
4. Functional Capacity
B. PURPOSE OF EXERCISE PROGRAMS
- Enhancement of physical fitness for daily activities/ recreation, or
competitive athletic endeavors
- Primary or secondary disease prevention

II. COMPONENTS OF AN EXERCISE PRESCRIPTION

Five Essential components of an exercise program
Mode
Intensity
Duration
Frequency
Progression
 A. MODE IS A PARTICULAR FORM OR TYPE OF EXERCISE.
Selection of mode should be based on the desired outcome, focusing on
exercise that are most likely to sustain participation (Adhere and compliance)
and enjoyment.
Cardiovascular endurance exercise requires the involvement of large muscle
group activity performed in rhythmic fashion over prolonged duration.
Resistance training (e.g., circuit training should be part of a comprehensive
exercise program.
- It improves muscular strength and endurance
- Some techniques can also be used to provide cardiovascular
benefits.
B. INTENSITY IS THE RELATIVE PHYSIOLOGIC DIFFICULTY OF THE
EXERCISE.
Intensity and duration of exercise interact and are inversely related.
- Improvement in aerobics fitness from low intensity, longer
duration exercise is like those with high intensity, short duration
exercise. This is an important consideration when developing an
exercise prescription for individual who do not enjoy high-intensity
physical activities.
Risk of orthopedic and perhaps cardiovascular complication increases with
higher intensity activity.
Factors to consider when determining intensity for a client include:
- level of fitness.
- medication that may influence exercise performance.
- risk of cardiovascular or orthopedic injury.
- individual presence
- program objectives
C. DURATION IS THE LENGTH OF AN EXERCISE SESSION.
High-intensity/short-duration exercise programs are associated with increased
potential for injury.
Programs of excessive duration are associated with decreased compliance.
Increases in exercise duration should be instituted as adaption occurs without
signs of intolerance.
D. FREQUENCY REFERS TO THE NUMBER OF EXEERCISE SESSIONS PER
DAY AND PER WEEK.
Frequency interacts with both intensity and duration.
Deconditioned persons with low functional capacity benefit from multiple daily
bouts of short duration/ low intensity exercise.
Individual goals, preferences, limitation, and time constraints may affect
frequency.
E. PROGRESSION (OVERLOAD) IS THE INCREASE IN ACTIVITY DURING
EXERCISE TRAINING WHICH, OVER, TIME, STIMULATES ADAPTION.
The rate of progression depends on health /fitness status age,
goals, and compliance.
Improvement depends upon systematic progression of frequency, intensity,
and/or duration. Increasing the frequency and duration of an activity before
increasing the intensity preferred.
Adaptation occurs when and individual physiology can adequately respond to
the demands of an exercise stress.
- Depends on health /fitness status and the relative mix of
frequency, intensity, duration, and the mode of exercise.
a. Most participants adapt more easily and comfortably to smaller
exercise in the volume or intensity of exercise.
b. There are few objective markers for short-term adaption (1-3 weeks);
some indications may be:
- improvements in motor patterns.
- Lower RPE
- Subjective evaluation by communication between the exercise
professional and the individual.
c. The rate of adaptation is affected by the compliance with
the exercise program.

MUSCULAR STRENGTH AND ENDURANCE

A. INTORDUCTION
1. Muscular Strength
- is the maximal force generated by a muscle or muscle group.
- One repetitions maximum (1-RM) is commonly used to assess
muscular strength.
- 1-RM is the most weight that can be lifted at one time.
2. Muscular endurance
- is the ability of a muscle or group of muscles to contract repeatedly
against submaximal loads.
 3. Maintenance or improvement of muscular strength and
endurance
- is critical to the performance of the activities of daily living.
Increased strength enables performance of normal physical activity
with less physiologic strain and reduced risk for musculoskeletal
injury.
- Improvements in muscular strength and endurance generally occur
as result of enhanced neuromuscular function and increase in the
size of individual muscle fibers.
- The ability to realize substantial increase in muscles size is
hormonally mediated and probably genetically limited.
- Resistance training should be included as an integral part of
comprehensive preventive and rehabilitative exercise programs.
B. PROGRESSIVE RESISTANCE EXERCISE
- involves the systematic increase of the resistance, repetitions, sets,
and/or the frequency of exercise is an effort to improve muscular
strength and endurance.
- Contracting muscle can produce force as it shortness (concentric),
Lengthens (eccentric), or when it stays at the same length
(isometric).
1 Isometric contraction occurs when the length of the muscle does
not change during force production.
a. Isometric activities have been shown to elicit improvements
in muscular strength. However, these improvements seem to be
limited to the joint angle(s) at which the training is performed.

b. Exaggerated BP response may accompany isometric muscle

contraction.
c. Isometric activities have some application in the management
of select musculoskeletal injury.
2. Isotonic muscle contraction occurs when the length of the
muscle changes during muscular action (contraction).
- Concentric as it shortens
- Eccentric as it lengthens
- Isokinetic as the speed of movement is held constant
a. Eccentric contractions have been implicated as a cause for
delayed onset of muscle soreness (DOMS).
 b. Isokinetic exercise is usually performed with a dynamometer
to provide a speed-controlled movement.
C. EXERCISE PRESCRIPTION
- Exercises that address major muscle groups should be included in
the exercise prescription.
- The order of the exercise may be left to individual preference;
however, arms should be exercised after the torso, if possible.
Fatigue of the smaller arm muscles may limit the ability to
adequately stress the larger torso muscles (i.e., the triceps).
Fatigue may limit bench press activity or the stimulus for the chest
musculature.
1. ACSM recommendations
a. One set of 8-12 repetitions of each exercise should be
performed to volitional fatigue. Volitional fatigue refers to the
inability to move a resistance through the concentric range of
motion with proper mechanical form.
b. A 5-to-10-minute warm-up, consisting of aerobic activity or a
light set (50%-75% of the training weight) of the specific
resistance, should precede the resistance exercise program.
c. These exercises should be performed at lest 2 days per week.
d. If time permits, different exercise for a given muscle group
should be performed to recruit different motor units.
2. Intensity is prescribed as the percent of the maximal voluntary
contraction (MVC).
a. The number of repetitions to volitional fatigue varies inversely
with resistance.
b. Exercise to volitional fatigue is safe, provided good technique is
maintained.

c. Caution should be used when prescribing exercise intensity for

individuals with cardiovascular disease, hypertension, or those
with complications associated with diabetes.

d. Relative exercise intensity should be similar for men and

women.
 e. A set of resistance exercises should be terminated when the
resistance cannot be moved through the full range of motion
during successive repetitions, with good technique, including
proper (volitional fatigue).

f. Resistance may be increased when 12 repetitions can be

completed with good technique.

g. One exercise session per week has been shown to maintain

strength for up to 3 months provided intensity remains
constant.

D. SYSTEMS OF RESISTANCE TRAINING

- differ to combinations of sets, repetitions, and resistance applied
to overload the muscle.
1. Pyramiding is training method where the resistance is
increased (ascending pyramid) or decreased (descending pyramid)
with each consecutive set.
2. Circuit weight training employs a series of exercises
performed in succession with minimal rest between exercises.
3. Super-sets refer to consecutive sets for antagonistic muscle
groups with no rest between sets or multiple exercises for a
specific muscle group with little or no rest.
4. Split routines require exercising different body parts on
different days or during different sessions.
5. Plyometrics is a method of strength and power training that
involves an eccentric loading of muscles and tendons followed
immediately by an explosive concentric contraction.
a. The eccentric phase of the stretch-shortening cycle may
allow for enhanced force generation during the concentric
phase.
b. The explosive nature of this type of activity may increase the
risk of musculoskeletal injury.
c. Plyometrics is not considered a practical resistance of
exercise for health/fitness applications. It may be
appropriate for select athletic/performance at a desired
time.
 6. Periodization is the gradual cycling of specificity, intensity,
and volume of training to achieve peak performance at a desired
time.
E. MODES OF EXERCISE FOR RESISTANCE TRAININ
- Free weights require that the participant have some skill to
perform exercise properly and safely.
- Machines (such as Nautilus, Universal, Keiser) may be safer than
free-weight exercise, particularly for the novice participant.
- Springs, surgical tubing, and electronic devices are also used for
resistance training.
F. SAFETY OF RESISTANCE EXERCISE
1. Breathing
- Proper breathing instruction for individuals unfamiliar with
resistive training is necessary. Individuals should practice exhaling
as the exercised muscle contracts concentrically and inhaling
during the eccentric phase of each repetition.
- The Valsalva maneuver (a forced expiration against a closed
airway) should be discouraged during resistance exercise because
it may be accompanied by a significant increase in arterial BP.
2. Spotting
- is assistance rendered by another person to allow safe completion
of repetition or set of an exercise.
- is especially important for exercises where the weight is lifted
overhead, for bench press exercises, and for squats.
3. Speed of movement
- The ACSM recommends that resistance exercise training be
performed at moderate to slow speeds, in controlled manner, over
the full range of motion.
4. Proper Mechanics
- Heavy resistance should never be performed at the expense of
proper technique.

CONDITIONS REQUIRING MODIFICATION OF EXERCISE PROGRAMS

A. AGE
- and fitness are largely independent of
chronological age, differing greatly amongst individuals of the
same chronological age. Hence, age should not be the primary
 consideration when developing or modifying an exercise
prescription.
- It is difficult to differentiate the effects of aging from those of
deconditioning.
- Research suggests that regular exercise may slow changes that
occur with aging. Exercise helps maintain the functional capacity
necessary for independence and a higher quality of life.

1. Changes associated with aging

- Decreased function of cardiorespiratory, musculoskeletal, and
Neuromuscular systems.
- There seems to be a gradual loss of aerobic capacity after the age
of 20.
- Decreased maximal HR and reductions in fat-free mass may be
responsible for declining maximal oxygen uptake.
- A decrease in fat-free mass is responsible for a decline in muscular
strength.
These are the important signs that call to start an exercise program is
related to how you function daily, based on the following:
1. Struggle with normal activities: going up a flight of a stairs,
reaching over a shoulder to fasten a zipper, reaching for an object
above the head or down on the ground, carrying a bag full of
groceries.
2. Improve the overall fitness: not able to keep up with peers when
playing sports or recreational activities, not strong enough to
participate or limited in recreational pursuits.
3. Interested in looking and feeling better: feeling unhappy due to
appearance of weight gain (no longer fit into desired clothes),
the added body fat limits the enjoyment of recreational activities.
4. To obtain the health benefits of physical activity and exercise.

Health & Fitness Certification Review, John W. Wygand,2001, pp 119-127

 PATHFIT 11- Module 3 Exercise Routine for Core Training

5 Major Muscle Groups of the Body and Their Functions

https://www.wonderlabs.com/blog/5-major-muscle-groups-of-the-body-and-their-function

It is vital to know the major muscle groups especially in improving your body. Knowing the right kind
of exercise in every muscle group has a powerful impact. You must focus on each muscle group and
here are a few reasons why:

It prevents injuries
Improves posture
Prevents muscle imbalances
Refrain from aches and pains
Get stronger and faster performance
Builds muscle faster

Back, Arms & Shoulders, Abs, Legs & Buttocks, and their functions.

1 - The Chest Muscles

The main muscle group of the chest is the pectorals. A well-developed chest is very important
because it will add major size to your inner upper body. The chest is a very visible part of the upper
body, that can add weight and force to all your martial arts moves.

Pectorals
The pectorals or pecs are the large chest muscles. They are full of thick muscle fibers and add size
to the upper body. The chest is divided into two parts, pectoralis major, and pectoralis minor. They
provide support when you hold objects in front of your body, and they are activated when you reach
across your body. The pecs are activated in many everyday movements, mainly at the shoulder
joint. For instance, when you grab a seat belt or comb your hair on the opposite side. Another is a
basic task like reaching into your back pants pocket or to tuck in your shirt.

2 - The Back Muscles

The back is the most complex major muscular structure in the entire body. It is a perfect combination
of multiple muscles working in harmony and complementing each other in various physical activities.
The back rises from the buttocks and stretches to the neck and shoulders. There are essentially five
muscle groups present in the back. They are:

Latissimus Dorsi
It is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered

facilitate the body in pulling movements and compliment the arms in pursuing various physical
activities like pulling something into your body, or when you take something down from a shelf above
your head. Also, they are heavily involved in many swimming movements.

Rhomboid
The rhomboids are in the upper back. They are underneath the trap muscles and not visible from
outside. They originate from the spinal cord and merge into the scapular bone. These muscles
cannot be seen but they play a vital role in strengthening the scapulae and all the back movements.

Trapezius
Also known as, the traps, that are located between the shoulders and the neck. The traps can further
be classified into three divisions- the upper traps, middle traps, and the lower traps, with the lower
traps extending as low as the lower back. The traps control the scapulae or the shoulder blades and
play an important role in shrugging and neck movements. They are used to tilt and turn the head and
neck and shrug the shoulders. They also provide support when you lift items over your head.

Teres Muscle
Thi
single arm lats pulldowns and pullovers target this muscle directly. Compound exercises like
deadlifts, shoulder presses, and rows also target this muscle.

Erector spinae
The erector spinae or spinal erectors is a set of muscles that straighten and rotate the back. They
are deep muscles that help to extend the spine and are key in posture. They are also important
when bending forward, and sideways.

3 - The Arm and Shoulder Muscles

Biceps
This muscle is found in the front of the upper arm. The biceps help control the motion of both the
shoulder and elbow joints. At the elbow, the biceps are essential in lifting, and at the shoulder, they
help with moving the arms sideways, forward, and upwards. Basically, this muscle helps bend or
curl the arm toward your body.

Triceps
The triceps are muscles in the back of the upper arm. These muscles help stabilize the shoulder
joint and allow the elbow joint to be straightened. The triceps are utilized in passing and shooting a
basketball, and help with finite movements such as in writing, drawing or even push and pull.

Deltoids
The deltoids, or delts, are known as the shoulder muscles. This muscle group is used on all side of
body lifting motions. They provide support when you carry things and help keep carried items away
from the motion path of the thighs. The deltoid muscle consists of 3 parts: anterior deltoid, medial
deltoid, and posterior deltoid.

4 - The Abdominal Muscles

process and protect inner organs. They are key in twisting motions, such as a golf swing or looking
behind yourself. They also play a key part in bending over motions, and in maintaining good posture.

Obliques
The muscle group on the sides of the abdominals are the obliques. Movement of these muscles may
result in several actions, but they are best known for their lateral flexion and rotation of the trunk
known as a side bend. The obliques help support the spine from the front. They are also vital in
keeping a good posture.

Other important abdominal muscles include:

Gluteus Medius: One of three gluteal muscles, the gluteus Medius connects the ilium to the
top of the femur. It controls the level of the hips and allows the thighs to rotate.
Gluteus maximus: The largest and outermost muscle of the buttock, the gluteus maximus
attaches to several places in the pelvis and thigh. It allows you to extend your upper leg,
spread it, and turn it outward.
Serratus anterior: A group of muscles connected to the rib cage, which help stabilize the
shoulder.
Psoas major: These muscles connect the lower part of the spine to the ilium and the femur
and aids in flexing the hips.

5 - The Legs and Buttocks Muscles

Hamstrings
The hamstrings are the huge muscle group in the upper back part your thighs. Its main function is to
bend your knees and help propel your body forward in such activities as walking, running,
jumping. They are also used during squats and deadlifts.

Gluteal
The glutes are muscles of your buttocks and the largest muscles in your body. They are key
muscles in the movement of the legs backward and sideways. The glutes also help you maintain
balance in walking or running.

Quadriceps
The 4 huge muscles that comprise the front of your thigh is the muscle group called the quadriceps

the back. It is in the upper front part of the leg. The four huge muscles are namely rectus femoris,
vastus lateral, vastus intermedius and vastus medialis.

Gastrocnemius
Commonly called as the calf muscles. The calves are in the lower back part of your legs. They are
key muscles when you lift your heels up, such as when you walk, run, and go upstairs. They are
also important for explosive moves such as sprinting, jumping and climbing. Try to find balanced
workouts that can reserve some exercises for every muscle group in your body. If you feel like
anything is left out, take the time for doing a few minutes of targeted exercises, specifically designed
for the muscles you feel like you are not working enough.
Abdominals
1. Shoulder Taps
a. Execution
Get into a push-up position with your arms fully extended, your body in
a straight line, and up on your toes. This will be your starting position.

Quickly bring one hand up to tap the opposite-side shoulder, placing

that hand back on the floor before repeating to the opposite side.
Concurrently your body will slightly shift from one side to the other to
better maintain balance. Move back and forth for the designated
number of reps.

b. Muscles involved
Deltoids, triceps, abs (Rectus Abdominis), core (Transverse Abdominis),
glutes, quads, lower back.

c. Benefits
The plank shoulder taps trains and strengthens your core, glutes, arms,
wrists and shoulders. This exercise helps to reduce lower back pain,
improves your posture and flexibility, and tightens your midsection.

Upper Body
1. Mountain Climber
a. Execution
Get into a plank position, making sure to distribute your weight evenly
between your hands and your toes.

Check your form your hands should be about shoulder-width apart,

back flat, abs engaged, and head in alignment.

Pull your right knee into your chest as far as you can.

Then switch, pulling that knee out and bringing the other knee in.

Keeping your hips down, run your knees in and out as far and as fast as
you can. Alternate inhaling and exhaling with each leg change.
 b. Muscles involved
As you perform the move, your shoulders, arms, and chest work to stabilize
your upper body while your core stabilizes the rest of your body. As the
prime mover, your quads get an incredible workout, too. And because it's a
cardio exercise, you'll get heart health benefits and burn calories.

Full body, but especially your arms, shoulders, quads, and core

c. Benefits
Mountain climbers are great for building cardio endurance, core strength,
and agility. You work several different muscle groups with mountain
climbers it's almost like getting a total-body workout with just one
exercise.

Lower Body
1. Single leg lunges
a. Execution
Stand tall with feet hip-width apart. Engage core.

Take a big step forward with right leg and start to shift weight forward so
heel hits the floor first.

mobility allows, lightly tap left knee to ground while keeping weight in right
heel.

Press into right heel to drive back up to starting position.

b. Muscles involved
hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the
inner thigh.

c. Benefits
Lunges can help you develop lower-body strength and endurance, and
unlike squats, they are highly effective at evening out muscle imbalances.
 Module 3
Supplementary Topic
on
Individualized
Exercise Program
 The best quantitative measure of
cardiorespiratory endurance is
VO2max, or the maximum amount of
How to oxygen your body can transport and
assess utilizing during maximum exercise.

Cardiorespi
ratory Assessments test like: Step Test,
Progressive Shuttle Run, 1.5 mile run
endurance (these are commonly used testing).
 The most individualized and critical
criterion for determining an exercise
prescription is the exercise intensity.

Assessing It reflects the level of difficulty of an

exercise or how much effort one
Exercise exerts during exercise.

Intensity The heart rate is still the most

common way of measuring exercise
intensity.
 When performing low to moderate exercise,
there is a linear relationship between heart
rate and oxygen consumption.

To monitor your heart rate response, locate

Heart
and measure your pulse by calculating your
training zone, which represents your target
heart rate during exercise.
Rate Suggested heart rate counting can be in the
radial pulse and the carotid pulse are
routinely used because of their accessibility.
 Training Principles

• Basic training principles should govern how much our

body responds, adjusts, and adapts to exercise.
• These are overload, progression, specificity,
reversibility, use and disuse, variety, and individual
differences can be used in designing a safe and effective
exercise program.

• Using the FITT /MFIT formula .

• Is a basic set of rules about what is necessary to gain a

training effect from an exercise program.
• Are variables that can be manipulated.
 It matters on personal needs and goals

Mode or type Level of skill, choice of activity that is quite skillful or

of activity confident and will give enjoyment in participation.

refers to one’s Availability and accessibility of facilities and

choice of equipment.

physical Frequency
activity or
exercise based Example: aerobic activities for cardiorespiratory
endurance are recommended on most days of the week
on;
Resistance training and stretching activities are
recommended two to three times a week.
 Intensity

• level of difficulty of an exercise /workout as well as the amount exerted during performance.
• can be monitored through heart rate of the following: - rating of perceived exertion, talk test, metabolic equivalent (MET) and caloric
expenditure.
• RPE- sometimes called the Borg Scale (Rate of Perceived Exertion).
• It avoids the need to stop and count heart rate during exercise. The scale was based on numerical (6to 20) and descriptive as sociation
(light to hard) of fatigue or exertion. Check the intensity by using the table with the rating and description.
• Talk test
• Individuals should be able to breathe comfortably and rhythmically throughout all phase of a workout to ensure a safe and com fortable
level of exercise, especially for those just beginning an exercise program.
• A moderate-intensity is one wherein you can carry a conversation, but not sing.
• If you struggle to say a few words and need to take a breath to do so, you are exercising at vigorous-intensity.
• Metabolic Equivalent (MET)
• Caloric Expenditure
 Time
refers to the length of exercise.

individuals who are inactive can start with light to moderate activities that last between 20 to 30 minutes a day per week.

with minimal activity can work out 30-60 minutes a day per week.

Dynamic – warm up are routines of warm-up exercises which promote movement preparation. Perform routines prior to workout
proper.
These mobility and stability exercises essentially activate the ankle, knee, hip complex, the core, and lumbar and thoracic s pine. the
exercises require balance and coordination.
According to Vergara,2016. recommended that one performs dynamic after the warm-up before work out proper, and static
stretching during cool-down.
For resistance training, time is expressed in terms of repetitions and set.

There is no one-size-fits all program, thus, exercise programs must be individualized to suit the individual’s needs, interests, and
other unique characteristics.
The usual phrase of “No pain, no gain”.

Does not apply here because injuries can be prevented with proper information, training and common sense.
Most of all, information from assessments
can be useful in modifying your program
necessarily to keep it grounded on the
training principles, safe and effective.

Thank You!