P.E.1 LECTURE 01 (NOV. 21 -WED.

INTRODUCTION TO FOUNDATION OF PHYSICAL FITNESS:

PHYSICAL FITNESS - the GENERAL CAPACITY TO ADAPT AND RESPOND FAVORABLY TO PHYSICAL EFFORT.
A. HEALTH-RELATED FITNESS
1. CARDIORESPIRATORY ENDURANCE - The ability of the heart, lungs, and bloods vessels to supply oxygen to the cells
to meet the demands for prolonged physical activity (also referred as aerobic exercise).
2. MUSCULAR STRENGTH & ENDURANCE - The ability of the muscles to generate force.
3. MUSCULAR FLEXIBILITY - The achievable range of motion at a joint or group or joints without causing injury.
4. BODY COMPOSITION - The amount of lean body mass and adipose tissue (fat mass) in the human body.
B. SKILL-RELATED FITNESS - COMPONENTS OF FITNESS IMPORTANT FOR SUCCESSFUL MOTOR PERFORMANCE
IN ATHELETIC EVENTS & IN LIFETIME SPORTS AND ACTIVITIES.
HAS SIX COMPONENTS
1. AGILITY ability to change body position & direction quickly & efficiently.
2. BALANCE ability to maintain the body in equilibrium.
3. COORDINATION integration of the nervous system & the muscular system to produce correct, graceful, and
harmonious body movements.
4. POWER ability to produce maximum force in the shortest time. (speed+force=strength)
5. REACTION TIME the time required to initiate a response to a given stimulus.
6. SPEED ability to propel the body or a part of the body rapidly from one point to another.
WELLNESS -An all-inclusive umbrella covering a variety of health-related factors. (social, physical, spiritual, environmental,
intellectual, emotional, nutritional) :)
PE 1 Lecture 02:

Exercise Prescription
Readiness for Exercise:
5 Common Reasons for not being active:
1. No time
2. Inconvenient location
3. Dont enjoy it.
4. Im not good at it.
5. No place to be active; bad weather
6. Too old
5 Common Reasons for Doing Regular Activity
1. For health, wellness, and fitness
2. Improve appearance
3. Enjoy
4. Social envolvement
5. Challenge and Personal Accomplishment
6. Competition
7. Feel good about ones self
Regular Physical Activity
1. Improve fitness and functioning among adults
2. Compress illness into a shorter period of time
Good Physical Activity
1. Help enjoy leisure time
2. Work effectively and efficiently
3. Essential to effective living
4. Basis for dynamic and creative activity

HOW TO PREPARE FOR PHYSICAL ACTIVITIES

General guidelines before doing physical activities
1. Avoid clothing that is too tight or that restricts movement.
2. Material in contact with skin should be porous.
3. Clothing should protect against wind and rain but allow for heat loss and evaporation
4. Wear layers so that a layer can be removed if not needed.
5. Wear socks for most activities to prevent blisters, abrasions, odor, and excessive shoe wear.
6. Socks should be absorbent and fit properly.

7. Do not use nonporous clothing that traps sweat in an attempt to lose weight; these garments prevent
evaporation and cooling.
Special Considerations
1. Women should wear an exercise bra for support.
2. Men should consider an athletic supporter for support.
3. Wear helmets and padding for activities with risk of falling, such as biking or inline skating.
4. Wear reflective clothing for night activities.
5. Wear water shoes for some aquatic activities.
6. Consider lace-up ankle braces to prevent injury.
7. Consider a mouthpiece for basketball and other contact sports.
Factors to Consider During Daily Physical Activity
Warm-up
2 Good reasons for warming up are:
To prepare the hearth muscles and circulatory system When you start physical activity, blood flow is not
immediately available to the heart muscles.
To stretch the skeletal muscles When your begin exercise, muscles and joints are usually cold and stiff.
By gradually warming up the body, muscles become more elastic and extensible.
The Workout Program
Work-out health of the exercise program
Cool Down
1. Is done immediately after the workout.
2. Its purpose is to safely ease your body back to its resting state.
3. Gradually reduce the intensity of exercise to enhance the recovery.
Note:
Stretching is an important part of both the warm- up and cool down phase.
Both warm- up and cool down may be important in the prevention several problems associated with muscular soreness
Physical Activity in the Heat
1. Physical Activity in hot and humid environments challenges the bodys heat loss mechanisms
During vigorous activity, the body produces heat, which must be dissipated to regulate body temperature.
The primary method of cooling is through evaporation of sweat.
2. Heat-related illness can occur if proper hydrations is not maintained
a. Maximum sweats rate during physical activity is 1-2 liters per hour.
b. One way to monitor your fluid loss is through the color of urine.
c. If you feel thirsty, it is already an indication of water loss in the body.
3. Types of Heat Related Problems
Problem
Heat cramps
Heat exhaustion
Heat stroke

Symptoms
Muscle cramps, especially in muscles most
used in exercise
Muscle cramps, weakness, dizziness,
headache, nausea, clammy skin, paleness

Severity
Least Severe
Moderately Severe

Hot, flushed skin; dry skin (lack of sweating); Extremely Severe

dizziness; fast pulse; unconsciousness; high
temperature
4. Acclimatization improves the bodys tolerance in the heat
a. Individuals with good fitness will respond better to activity in the heat than individuals with poor fitness.
With regular exposure, the body adapts to the heat.
b. The majority of the adaptation to hot environments occurs in 7 to 14 days but complete acclimatization can
take up to 30 days.
Guidelines for performing exercise in the heat and humidity
1. Drink fluids before, during, and after activity.
2. Avoid extreme fluid intake. Drinking too much water can cause a condition called hyponatremia or water
intoxiocation
3. Gradually expose yourself to physical activity in hot and humid environments to facilitate acclimatization
4. With extreme care, experienced exercisers who have become acclimatized to the heat may be able to perform at

higher apparent temperatures than those who are less experienced

5. Dress properly for exercise in the heat and humidity

6. Watch for signs of heat stress.
Physical Activity in other Environments
1. High altitude may limit performance and require adaptation of normal physical activity.
2. Exposure to air pollution should be limited
Common Injuries
1. Strain
a. occurs when the fibers in a muscle are injured. Common activity-related injuries are hamstring strains that
occur after a vigorous sprint. Other commonly strained muscles include the muscles in the front of the
thigh, the low back, and the calf.
2. Sprain
a. is an injury to a ligamentthe connective tissue that connects bones to bones.
3. Tendonitis
a. an inflammation of the tendon; it is most often a result of overuse rather than trauma.
4. Muscle cramps
a. are pains in the large muscles that result when the muscles contract vigorously for a continued period of
time.
F.I.T.T.
The FITT Formula
1. The acronym FITT can help you remember the three important variables for applying the overload
principle and its corollaries.
2. The type of physical activity you do is often considered to be part of the FITT Formula.
3. It takes time for physical activity to produce health, wellness, and fitness benefits even when the
FIT formula is properly applied.
Frequency
how often you exercise.
Mostly a frequency of is appropriate for a general fitness program.
3- 5 days per week for Cardiovascular Endurance exercise
2- 3 days per week for Resistance and Flexibility training.
Intensity
How hard?
Physical activity must be enough to require more exertion (overload) than normal to produce benefits
Time
How long should each workout be?
Generally, an exercise period must be at least 15 minutes in length to be effective, while longer times are
recommended for optimal benefits.
The length of the activity session depends on the type of activity and expected benefit.
PROVRBS
Progression The intensity and duration of exercise must gradually increase to improve the level of fitness.
Regularity A regular fitness program requires exercising the components of fitness at least 3 times a week.
Overload In order to obtain a training effect, the work load of each exercise session must exceed normal demands placed
on the body.
Variation Variety is the key to a lasting program because it relieves boredom and increases motivation and progress. Your
muscles memory cells will stop growing if you dont shock them occasionnaly with a change in your program.
Recovery Alternating muscle groups every other day, or alternating hard and easy days for each component of fitness,
allows muscle repair and growth. Recovery can help avoid burn-out and injury.

F.I. T. T. (Frequency.Intensity.Time.Type)
The type of exercise you do
Aerobic fitness
Conditioning
Cardiovascular endurance
Principle of Exercise
Overload -Make your body do more than normal
Progression - Gradual increase of exercise

 Specificity - Specific exercise for a specific fitness components

Reversibility - Nothing lasts forever
Diminishing return - Great power comes with great responsibility
Great power comes with great FLEXIBILITY!
Rest and Recovery - Rest is still important
Individuality - Results vary from individual to individual
Lifestyle Physical Activity
Level 1: Lifestyle Physical Activity
Lifestyle activities include activities of daily living and less intense sports and recreational activities.
Expend more energy than normally expended at rest.
Examples of Physical Activity
Walking to the store or bank
Washing windows or your car
Climbing stairs
Working in your yard
Walking your dog
Cleaning your room
Long Term
Planning a Healthy Lifestyle
Commit to be FIT
Effective Safe
Planning for a Healthy Lifestyle
1. Reasons
2. Identifying needs Work on your WEAKNESSES, Solidify your STRENGTH
3. Setting your goals
SMART
Specific - Who, why, what, when, where,
Measurable How much? How many?
Attainable 5lbs in a month not 30lbs
Realistic Are you willing?
Timely Attach a timeframe
4. Selecting program components
5. Make a paper contract PLEDGE
6. Evaluate Fitness

Cardiovascular Fitness
Circulatory System
Respiratory System

Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good
health and optimal physical performance
Cardiovascular fitness is a term that has several synonyms:
Cardiovascular Endurance
Cardio-respiratory Fitness
Aerobic Fitness
Example Activities:
Walking
Jogging
Bicycling
Swimming
Aerobic Dancing
Basketball
Blood
Plasma Oxygenated blood with red blood cells
and Platelets
Red Blood Cell - Carries oxygen and nutrients to the cells.
White Blood Cell - Serves as Paramedics, Police and Street
cleaners of the Circulatory system.
Blood Vessels
Artery
Used to carry blood Away from the heart
Oxygenated blood
Veins
Used to carry blood to the heart
Deoxygenated blood
Capillaries
Distribute blood to all parts of the body
Heart
2 sides:
Left and Right
4 chambers:
Left Ventricle & Right Ventricle
Left Atrium & Right Atrium
Systole is a period of the hearts contraction
Diastole is a period of hearts relaxation
Respiratory System
Nose or Nasal Cavity
Filters the air by the hairs and mucous in the nose
Moistens the air
Warms the air
Pharynx
Also called the throat
Trachea
Is made of muscle and elastic fibers with rings of cartilage.
Bronchi and smaller bronchioles
Diaphragm
The main breathing muscle
A dome-shaped and sits under the lungs
Lungs
Considerations in achieving Cardio-respiratory Fitness
1. Good cardiovascular fitness requires a fit heart muscle
a. Regular exercise strengthens the heart muscle
i. Average Individuals RHR = 70-80 bpm
ii. Trained Athletes RHR = 40-50 bpm

b. Irregular Heart beats

i. Heart murmurs - Caused by turbulent

2.

blood flow because of valve

malfunction
ii. Bradychardia - Cardiac rhythm
originating from the sinus node with a
rate slower than 60 beats per minute
iii. Tachycardia - Cardiac rhythm
originating from the sinus node with a
rate of more than 100 beats per minute
1. Exercise
2. Fever
3. Heart failure
4. Emotion
iv. Arryhthmia - Irregular cardiac rhythm
originating from the sinus nodes
1. SSinus rate increases with
inspiration and slows with
expiration
Good cardiovascular fitness requires a fit vascular system
Mainly concerned on the conditions of the blood vessels
(Arteries,Veins,Capillaries)
Healthy arteries are:
- elastic
- free from obstruction
- expand to permit the flow of blood
Unfit arteries may be cause by either:
Atherosclerosis -reduced internal diameter because of
deposits (fat) inside the arterial walls (Narrowing)
Arteriosclerosis - Hardening of the arterial walls
causing it to be non-elastic
Fit coronary arteries causes good coronary circulation
which in turn results in lessening or even preventing the
risk of heart attacks
Veins have thinner and less elastic walls than arteries
Veins also contain small valves that prevents backward
flow of blood
Creates blood pools
(Varicose Veins)
Capillaries serves as transfer stations where oxygen (O2)
and fuel/ nutrients are released while waste products like

CO2 are removed from the tissues

3. Good cardiovascular fitness requires a fit respiratory

of using oxygen.
a. Muscle tissues must be able to use oxygen to
sustain physical performance.
b. Stimulates changes in muscle fibers

system and fit blood.

a. - External Respiration - The process of taking
oxygen through the mouth and nose
b. - Internal Respiration - The process of
delivering oxygen to the tissues from the blood
i. Internal respiration requires adequate
number of healthy capillaries
4. Cardiovascular fitness requires fit muscle tissue capable
Threshold and Target Zones for Improving Cardiovascular Fitness
Aerobic Physical activity that is more vigorous than lifestyle physical activities is necessary to produce optimal gains in
cardiovascular fitness
Various methods can be used to determine the level of intensity appropriate for physical activities
Heart rate reserve (HRR)
Ratings of perceive Exertion (RPE)
Learning to count heart rate can help you to monitor the intensity of your physical activity
Counting heart rates during exercise presents some additional challenges

The duration of physical activity for building cardiorespiratory fitness is 20 to 60 minutes

There is a F.I.T. formula for building Cardiorespiratory fitness
The current fitness status of an individual and the activity patterns should influence the type and amount of activity to promote
Cardiorespiratory fitness
Karvonen Formula
is a mathematical formula an individual determine his/her target heart rate zone
Minimum target zone
206.9 - (0.67 x 2o (age)) = 193.5
193.5 - 60 (resting heart rate) = 133.5
133.5 x 65% (low end of heart rate zone) = 86.78
Maximum Target zone
206.9 - (0.67 x 20 (age)) = 193.5
193.5 - 60 (resting heart rate) = 133.5
133.5 x 85% (high end) =113.48
The target heart rate zone for this person would be 147 to 172
Maximum Heart Rate (Max HR)
The highest value of heart rate attained in maximal exercise
Old Max HR Formula
220 age = Max HR
Recent researches explained that this method tends to over predict younger people with the age of 20 to 40 years
The researches also claims that the old formula tends also to under predict people who are 40 years or even older
New Max HR Formula
208.0 - (0.7 x Age) = MaxHR
The results from this formula certainly may vary from the values from the old one since it is said to be more accurate
Calculating for Threshold Heart Rate
Using the percentage of Max HR
Max HR X 55% = Threshold Heart Rate
Calculating for Upper Limit Heart Rate
using the percentage of Max HR
Max HR X 90% = Upper Limit Heart Rate
The values that from the Threshold HR and Upper Limit HR determines the target zone for different ages

Calculating for Threshold Heart Rate Using the percentage of Heart Rate Reserve (HRR)
Max HR - Resting Heart Rate = Heart Rate Reserve (HRR)
Health Benefits
Good Cardiorespiratory fitness reduces the risk of heart diseases and other hypokinetic conditions
Low Cardio-respiratory fitness is associated with greater disease risk
Good cardio-respiratory fitness can reduce health risk for most people including overweight people
Good cardio-respiratory fitness enhances the ability to perform various tasks and promotes optimal wellness
CARDIORESPIRATORY DISEASE
Types of Cardiorespiratory Diseases
Coronary Heart Disease
- Coronary Occlusion
Heart Attack
Mainly occurs when a coronary artery is blocked due to thrombus cutting off blood flow and oxygen to the heart muscle
- Atherosclerosis
Begins when damage occurs in the inner wall of the artery
Different substances associated with blood clotting are attracted to the damaged area
In later stages, fats including cholesterol and other substances are deposited in the area
This causes plaque formation which reduces the diameter of the inner surface of the artery
- Arteriosclerosis
Hardening of the arteries due to the conditions that cause the arterial wall to be thick, hard, and non elastic
- Angina Pectoris
Hypertension
High Blood Pressure
Regular physical activity lessens the risk of possible hypertension
Systolic and Diastolic Blood
Pressures indicates if hypertensive
Peripheral Vascular disease
Mainly cause by the lack of oxygen supply to the working muscles or tissues of the upper and lower extremities due to
decrease in blood flow
Congestive Heart Failure
The inability of the heart muscle to pump blood at a life-sustaining rate
Stroke
(Cerebrovascular Accident or Brain Attack)
A condition in which the brain or a part of it receives insufficient oxygen as a result of diminished blood supply
CARDIORESPIRATORY ACTIVITIES
LEVEL 2 ..
Aerobic Exercises and Activities can be done either:
Continuously
Intermittently
Continuous Exercise
Slow and less demanding
Less intense with lower injury risk
Provides health benefits
May not provide optima
Intermittent Exercise
Produce the same benefits as C.E. when done in the target zone
Possible increase in injury risk due to intensity
Short 10-15 min. session workouts
Suitable if preparing for competition
TYPES OF AEROBIC ACTIVITIES

RECOMMENDED ACTIVITIES PER AGE GROUP

For 13 -20 years old
Adolescent to Young adult Stage
At least 60 minutes of daily physical activity
active daily tasks, sports and dance sports, muscle strengthening
For 21-45 years old (Adults)
30-60 minutes of daily physical activity
exercise, recreational and leisure activities, daily work activities
For 60-69 years old (Older Adults)
at least 30 minutes activities
exercise, recreational and leisure activities, muscle strengthening, flexibility, coordination, and balance
Activities:
Dance and Step Aerobics
Hiking and Backpacking
Inline Skating
Jogging and Running
Martial Arts Exercise
Rope Jumping
Swimming
Walking
Water Exercises
WHAT IS MUSCULAR FITNESS?
STRENGTH AND MUSCULAR
ENDURANCE ARE BEING DEVELOPED
AND IMPROVED TO ACHIEVE OPTIMAL
HEALTH AND PERFORMANCE GAINS.
THREE TYPES OF MUSCLE TISSUE
SMOOTH MUSCLE - THESE ARE INVOLUNTARY MUSCLES WHICH IS FOUND IN THE INTERNAL ORGANS MAINLY
IN THE DIGESTIVE SYSTEM
Involuntary
Located in the walls of the esophagus, stomach, and intestines
CARDIAC MUSCLE - THIS IS AN INVOLUNTARY TYPE OF MUSCLE WHICH IS FOUND IN THE HEART
Involuntary

Heart muscle

Contracts according and depending on the state of the body

SKELETAL MUSCLE - THESE ARE VOLUNTARY MUSCLES ARE ATTACHED TO BONES WHICH PROVIDES
MOVEMENT FOR THE BODY
Long, cylindrical, multi-nucleated fibers
It provides the force needed to be move the skeletal system
Voluntary
FOUR MAIN PROPERTIES OF MUSCLE TISSUE
EXCITABILITY - THIS IS THE ABILITY OF THE MUSCLE TO RESPOND TO STIMULI
CONTRACTIBILITY - THIS IS THE ABILITY OF THE MUSCLE TO CONTRACT
EXTENSIBILITY - THIS IS THE ABILITY OF MUSCLE TO BE STRETCHED
ELASTICITY - THIS IS THE ABILITY OF THE MUSCLE TO RETURN TO ITS NORMAL SIZE AND SHAPE
THREE TYPES OF MUSCLE FIBER
SLOW-TWITCH MUSCLE FIBER
RED IN COLOR
Type I
GENERATE LESS TENSION
MORE RESISTANT TO FATIGUE
Produces energy through aerobic metabolism
Endurance training develops Type I fibers to work more efficiently

FAST-TWITCH MUSCLE FIBER

WHITE IN COLOR
TYPE II B
GENERATE GREATER TENSION THAN TYPE I
FATIGUE MORE QUICKLY
TYPE II A
COMBINATION OF BOTH SLOW-TWITCH AND FAST-TWITCH FIBERS PROVIDE INDIVIDUALS UPON CHOOSING
WHETHER TO PURSUE IN IMPROVING STRENGTH OR TO ENGAGE IN ACTIVITIES THAT DEVELOPS MUSCLE
ENDURANCE
This muscle fiber type is suited to fast, high-force, explosive activity
Progressive resistance training enhances strength through developing an increase in muscle size (Hypertrophy)
Origin Muscle attachment that are relatively fixed during contraction
Insertion Attachment of the muscle to the bone that the muscle moves
Hypertrophy Increase of Muscle size
Hyperplasia splitting of fibers that cause in increase in number of muscle fibers
Atrophy Decrease in Muscle size due to disuse or injury
Types OF Muscle Contractions
ECCENTRIC lengthening of muscles
CONCENTRIC shortening of muscles
ISOMETRIC - CONTRACTIONS THAT CAUSES THE MUSCLES TO GENERATE EQUAL FORCE THAT IS BEING
APPLIED BY THE RESISTING OBJECT
AGONIST
THESE ARE MUSCLES THAT ARE PRIMARILY ACTIVATED WHEN DOING EXERCISE (PRIME MOVERS)
Biceps, rectus abdominis quadriceps
ANTAGONIST,
THESE ARE MUSCLES THAT ARE THE OPPOSING MUSCLES AND ACTS IN CONTRAST TO THE AGONIST MUSCLES
DELTOIDS
LATISSIMUS DORSI
PECTORALIS MAJOR
TRAPEZIUS/RHOMBOIDS
ILIOPSOAS
GLUTEUS MAXIMUS
HIP ADDUCTOR
GLUTEUS MEDIUS
TIBIALIS ANTERIOR
GASTROCNEMIUS
STABILIZERS MUSCLES
Triceps erector spinae
hamstrings
THESE ARE MUSCLES THAT HOLD THE JOINTS IN PLACE AND PROVIDES STATIONARY SUPPORT
Basic movements of the Skeletal joints of the body
FLEXION IT IS A MOVEMENT THAT IS BEING PRODUCED BY THE MUSCLES AT A JOINT THAT CAUSES THE ANGLE
OF THE JOINT TO DECREASE
DEPRESSION - IT IS THE MOVEMENT WHERE THE STRUCTURE MOVES IN AN INFERIOR DIRECTION (SHOULDER)
EXTENSION - IT IS A MOVEMENT THAT IS BEING PRODUCED BY THE MUSCLES AT A JOINT THAT CAUSES THE
ANGLE OF THE JOINT TO INCREASE
SUPINATION - IT IS THE MOVEMENT PARTICULAR TO THE ROTATION OF THE FOREARM
ABDUCTION IT IS A MOVEMENT WHICH IS AWAY FROM THE CENTER (HIPS)
PRONATION - IT IS THE MOVEMENT PARTICULAR TO THE ROTATION OF THE FOREARM
ADDUCTION IT IS A MOVEMENT WHICH IS TOWARD THE CENTER/ MIDLINE OF THE BODY (HIPS)
ROTATION IT IS THE MOVEMENT THAT COMES FROM TWISTING ACTIONS/MOTIONS (NECK)
ELEVATION IT IS THE MOVEMENT WHERE THE STRUCTURE MOVES IN A SUPERIOR DIRECTION (SHOULDER)
PLANTARFLEXION - IT IS THE MOVEMENT OF LIFTING THE FOOT IN A DIRECTION THAT DRAWS THE TOES AWAY
TO THE BODY
DORSIFLEXION - IT IS THE MOVEMENT OF LIFTING THE FOOT IN A DIRECTION THAT DRAWS THE TOES CLOSER TO

THE BODY
Two main components of muscle fitness
STRENGTH- IT IS THE AMOUNT OF FORCE THAT CAN BE PRODUCE WITH A SINGLE MAXIMAL EFFORT OF A
MUSCLE GROUP
MUSCULAR ENDURANCE- IT IS THE CAPACITY OF THE SKELETAL MUSCLES OR GROUP OF MUSCLES TO
CONTINUE CONTRACTING OVER A LONG PERIOD OF TIME
Both strength and muscular endurance is needed in order to:
Increase work capacity
Decrease chance of injury
Prevent low back pain and
poor posture
Improve athletic performance
Muscle fitness training increases the fitness of the muscles but also the bones, tendons, and ligaments
Leverage is an important mechanical principle that influences strength
The body uses a system of levers to produce movement (Joints)
Muscles are connected to
Bones through tendons that
causes muscles to cross over
a particular joint and produce
movements through
contractions
Factors that affect muscular performance
GENETICS
AGE
GENDER
BODY COMPOSITION
Women have smaller amounts
Of anabolic hormone
testosterone which causes
them to have lesser muscles
than men
Progressive Resistance Exercise (PRE)
is the type of physical activity needed in developing muscle fitness
Therapeutic solution for patients with chronic pains
The best type of training for muscle fitness Frequency, intensity, and time of muscle overload are progressively increased as muscle
fitness increases
Progressive resistance Exercise (PRE) is not the same thing as body building and power-lifting
PRE programs can be performed in a variety of ways:
-Isotonic exercises
Refers to activities in which resistance is raised then lowered

Concentric and Eccentric Contractions

-Isometric exercises
No movements takes place
while a force is exerted
against an immovable object
This exercise is effective for developing static strength and muscle endurance while requiring minimal equipment and space
-Isokinetic exercises
Isotonic-concentric muscle
contractions performed on machines that keep the velocity of the movement constant through the fullrange of motion
This exercise overcomes the basic weakness of the isotonic exercise in which the muscle is only maximally challenged for a certain
part of the overall motion

Plyometrics
A form of isotonic exercise that is designed for developing power and explosiveness
Rapid repetitions of the movement develops muscle memory of the technique to gain control of a certain movement
This exercise helps athletes control their movements especially during landing
Often used by professional athletes that trains for power
This type of exercise may cause an increase in injury due to possible wear and tear
Relative Strength
Amount of force that one can exert in relation to ones body weight or per unit of muscle cross section.
Relative Muscular Endurance
Endurance measured by the maximum number of repetitions one can perform using a given percent of absolute
Dynamic Strength
A muscles ability to exert force that results in movement. It is typically measured isotonically.
Dynamic Muscular Endurance
This is usually measured by the number of times (repetitions) you can perform a body movement in a given time period. It is also
called isotonic endurance.
How much PRE is needed?
THE OVERLOAD PRINCIPLE PROVIDES THE UNDERLYING BASIS FOR P.R.E.
(P.R.E. IS NECESSARY TO DEVELOPED MUSCLE FITNESS)

THE TYPE OF OVERLOAD FOR STRENGTH IS DIFFERENT THAN FOR MUSCULAR ENDURANCE
STRENGTH TRAINING: HIGH RESISTANCE OVERLOAD WITH LOW REPETITIONS
MUSCLE ENDURANCE: RELATIVELY HIGH NUMBER OF REPETITIONS AND LOWER RESISTANCE
THE MUSCLE FITNESS WORKOUT SHOULD BE BASED ON THE PRINCIPLE OF PROGRESSION
Training
Principles for
PRE
THE PRINCIPLE OF SPECIFICITY IS APPLIED TO P.R.E.
THE PRINCIPLE OF DIMINISHING RETURNS APPLIES TO RESISTANCE TRAINING
THE PRINCIPLE OF REST AND RECOVERY ESPECIALLY APPLIES TO STRENGTH DEVELOPMENT
(REPAIR OF MICROTEAR DAMAGE)
THE INTENSITY OF MUSCLE FITNESS TRAINING IS DETERMINED USING A PERCENTAGE OF THE AMOUNT OF
WEIGHT THAT CAN BE LIFTED AT ONE TIME (1 RM)
PROGRAMS INTENDED TO SLIM THE FIGURE/PHYSIQUE SHOULD BE OF THE MUSCULAR ENDURANCE TYPE
ENDURANCE TRAINING MAY HAVE A NEGATIVE EFFECT IN STRENGTH AND POWER
(MODIFICATION OF MUSCLE FIBERS
COMMON MUSCLE PAINS/INJURIES
P is for Protection-Protect yourself and don't get injured or protect any injury from further damage.
R is for Rest-Allow an injury time to heal
I is for Ice-By applying Ice will reduce the pain and inflammation.
C is for Compression-Compression of the swollen area will help to reduce the swelling..
E is for Elevation-Elevating the injury to above the heart reduces the flow of blood to the area and reduces the swelling.
Fracture and Dislocations
Once a bone is bent passed a point it will crack or break, known as a fracture
Blisters
Result from a blow
Caused by the accumulation of blood from damaged underlying capillaries
Joint Sprain
A sprain is an injury to the ligaments around a joint. (loss of function, discoloration, pain)
R-I-C-E and apply hot compress after 36-48 hours.

Stretch and strengthen the area.

Muscle Cramp
Painful muscle contractions
Stretch for 15-30 seconds, massage the cramped area
Drink fluids
Side Stitch
Pain on the side of the abdomen
Decrease intensity of your exercise or stop
Bend over to the direction of the stitch
Muscle Soreness
Pain, tenderness in the affected muscle
Stretch the affected muscle slowly
Exercise at a low intensity
Anti-inflammatory drugs helps some people
ACUTE ONSET MUSCLE SORENESS- PAIN OCCURS DURING OR IMMEDIATELY FOLLOWING THE EXERCISE
DELAYED ONSET MUSCLE SORENESS-PAIN OCCURS 24-48 HOURS AFTER THE EXERCISE
ECCENTRIC CONTRACTIONS CAUSES HIGHER DEGREE OF DELAYED MUSCULAR SORENESS
CAUSES DAMAGE TO THE SKELETAL MUSCLE CELLS (MICRO TEARS) AND CONNECTIVE TISSUES WHICH
PRODUCES AN ACUTE INFLAMMATION

FLEXIBILITY
DEFINITION OF FLEXIBILITY
It is the ability of a joint to move freely through its full range of
motion.
Determined by the shape of the bones and cartilages on our
system
FACTORS INFLUENCING FLEXIBILITY

Youve had a recent sprain/strain.

You suffer from certain vascular or skin disease.
You experience sharp or acute pain with joint movement.
You have swollen joints w/o professional permission.
BENEFITS

Increased physical efficiency and performance.

Increased neuromuscular coordination.
LONG BONES ARE IMPORTANT TO FLEXIBILITY
Improved Self-discipline.
The long bones and tendons are more capable of longer range of Improved muscular balance and postural awareness.
motion.
Reduce back problem
It is commonly use on our system
Reduce muscular soreness
Reduce muscular tension
Reduce Stress, promoting muscle relaxation.
LACK OF USE
Relief of muscular cramps
Cartilages and muscles became stiff / tight
This can result to state of shock to the body system
INJURY
This may cause pain due to trauma of the injured part
Range of motion decreases because of swollen area.
DISEASES
It cause by anatomical or physiological abnormalities
Can occur through age
GENETICS
Can be passed through generations
Hypermobility can also referred as joint looseness
AGE
The body produces less synovial fluid through time
Age does matter in flexibility
GENDER
Female are more flexible than men
Female have wider hips than men
STRETCHING TECHNIQUES
Types of Stretching Methods
1.Static Stretching:
Active Contraction of the muscle opposite to the muscle being
stretched.
Passive No contraction and no contribution to the range of
motion.
2.Ballistic Stretching - Involves jerky, bobbing, and bouncing
movements to reach full range of motion.
3.Dynamic Stretching - Involves moving parts of your body and
gradually increasing reach, speed of movement.
4.Proprioceptive Neuromuscular Facilitation or (PNF)
It usually done with a partner.
It is the most successful method for flexibility.
Dos
Precede stretching with a sufficient warm-up period.
Do dynamic stretches before exercise.
Do static stretches after exercise.
Do stretching in proper way.
Dont stretch if