HEALTH-RELATED FITNESS

 Strength
 Cardiovascular Endurance
 Flexibility
 Muscular Endurance
 Body Composition
3. MUSCULAR STRENGTH - can be defined as


HEALTH RELATED COMPONENTS

the capability of the muscles to lift weight. By
Health- related components of physical doing weight training exercises every alternate
fitness are directly associated with good health; day increases muscles mass of the body. Is the
its characteristics are great factors that affect ability to exert effort against a resistance
one’s health and well-being. It also reduced risk
Exercises: Weight training Exercises like push
of hypokinetic disease. This component is more
ups, pull ups, bicep curls, pectoral fly, leg and
focused on achieving a higher level of health or
back extensions, etc…
performance of the muscles and cardio vascular
system.

1. CARDIO-RESPIRATORY ENDURANCE
(CARDIOVASCULAR) - can be defined as the
component which helps to determine if the heart 4. FLEXIBILITY - is the range of motion
and lungs are working in coordination. It shows available in a joint. It is affected by muscles
the ability of the body to deliver oxygen and length, joint structure and other factors. A fit
nutrients to tissues and remove wastes. Is the person can move the body through joints through
ability of heart and lungs to work over a long a full range of motion in work and in play. Is the
period of time ability of the muscles to extend in a wider
range of motion.
Exercises: Aerobic Exercises like walking,
running, biking and swimming Exercises: Stretching exercises like Yoga, Tai
chi

2. MUSCULAR ENDURANCE - is defined as

5. BODY COMPOSITION directly relates to the
the ability of the body to perform repeated
OVERALL FITNESS LEVEL. Body Composition
exercises without getting tired/over a long
is the component which considers the individual
period of time.
body type, according to height, weight, frame size
Exercises: Strength Exercises like running, and the ratio of the fat mass to lean muscle
jogging, cross training on a elliptical machines. mass. Is used to describe the percentage of
fat, bones and muscles in the human bodies.
3 TYPES OF BODY
 Ectomorphs are long and lean, with
little body fat, and little muscle. They
have a hard time gaining weight. Fashion
models and basketball players fit this
category. While most of us love to hate
these genetically-blessed individuals,
some male ectomorphs may not be
thrilled with their narrow-chested frames,
and some female ectomorphs long for
more womanly curves
 Endomorphs, on the other hand, have
lots of body fat, lots of muscle, and
gain weight easily. "Football lineman
tend to be endomorphs -- they're heavier
and rounder individuals," says Colby.
"And they don't have to necessarily be
overweight. Both Oprah Winfrey and
Marilyn Monroe are classic examples of
endomorphs."
 Mesomorphs are athletic, solid, and
strong. "They're not overweight and not
underweight," says Colby, "and they can
eat what they want without worrying too
much about it." They both gain and lose
weight without too much effort
CARDIOVASCULAR Frequency
ENDURANCE AND ITS The minimum recommended amount of
BENEFITS cardiovascular exercise:
• 150 minutes per week of moderate-intensity
aerobic activity or
CARDIOVASCULAR ENDURANCE • 75 minutes per week of vigorous aerobic
- Cardiovascular (CV) endurance is arguably exercise or a combination. -However, the
the most important component of physical sessions should be spread throughout the week.
fitness. • The American College of Sports Medicine
- The body can perform more activities recommends cardiovascular exercise three to
(being more physically productive) five days a week for most programs.

 Sports • To give your body time to build and repair

muscles alternate a day of an intense or long
 Daily Activities like… Household chores cardio exercise session with a day of rest or
Exercise/Fitness Programs easy exercise such as walking and stretching or

yoga

What is Cardiovascular Exercise?

Duration
• Cardiorespiratory fitness refers to the ability
of the circulatory and respiratory systems to  Aim for 20 to 60 minutes in your Target
supply oxygen to the muscles during physical Heart Rate zone, apart from the time you
activity. spend in warmup and cool-down. At this
duration, your body burns through its
• Aerobic exercise helps the body work more available glycogen energy and begins to
efficiently and is especially important in burn stored fat.
preventing many chronic conditions including
diseases of the CV system.  While you will still have the benefits of
burning calories, if you exercise for less
• CV exercise also increases feelings of well- than 20 minutes in your zone, the best
being and intellectual performance. fitness benefits come from setting aside the
• A poorly conditioned heart has to pump more 20 to 60 minutes to spend in the aerobic
often just to keep a person alive. This translates zone
to the person not being able to perform activities
of daily living (ADL) such as yard work, caring
for children, or running to catch the bus.
Intensity
 When beginning a fitness program,
concentrate on increasing your duration
with good posture and form before you
work on increasing the intensity of your
workout.
 If you are using walking for your workout,
work on increasing the number of
minutes walked in each session.
 A general rule of thumb is that it is safest
to increase this by 10 percent per week.
 Once you are walking comfortably and with
good posture and form for 60 minutes at a
time, then work on increasing the
intensity by adding speed, hills, or
intervals

AEROBICS EXERCISE
- Aerobic exercise is any activity that gets What are the benefits of building
your blood pumping and large muscle
cardiovascular endurance?
groups working. It’s also known as
cardiovascular activity. • Increased cardiovascular health
Examples: • Lower risk of developing heart disease and
type 2 diabetes
• Brisk walking
• Better sleep quality (especially when you
• Swimming
sweat in the morning)
• Heavy cleaning or gardening
• Stress reduction
• Running
• Easier weight loss (when combined with a
• Cycling healthy diet, of course)
• Playing soccer • Stronger bones
• Improved immune health
• Better cardiovascular exercise performance
AEROBICS BASIC CARDIOVASCULAR
ENDURANCE (LOCOMOTOR
MOVEMENT)
 Cardio Exercises You Can DO at Home

BEGINNER MOVES TO GET YOU

STARTED
1. High knees
• This exercise involves running in place, so
Aerobic Exercise you can do it anywhere with minimal space
•Aerobic is a word that means “with 1. Stand with your legs
oxygen” and is used to describe exercise that together and arms at your sides.
makes the body demand a greater amount of
2. Lift one knee toward your
oxygen.
chest. Lower your leg and repeat
with the other knee.

DIFFERENCE OF AEROBIC AND 3. Continue alternating knees,

ANAEROBIC EXERCISE pumping your arms up and down

2. Butt kicks
• Butt kicks are the opposite of high knees.
Instead of lifting your knees up high, you’ll lift
your heels up toward your butt.
1. Stand with your legs
together and arms at your sides.
2. Bring one heel toward your
butt. Lower your foot and repeat
with the other heel.
3. Continue alternating your
heels and pumping your arms
3.Lateral shuffles
• Lateral shuffles increase your heart rate 5.Standing oblique crunch
while improving your side-to-side
• This cardio exercise is low impact and ideal
coordination.
for beginners. As you lift your knees, you’ll
engage the core muscles on your sides.
1. Stand with your feet hip-
width apart, knees and hips bent.
1. Stand with your feet
Lean forward slightly and brace
shoulder width apart. Place
your core.
your hands on the back of your
2. Lift your right foot, push off head, elbows pointing outward.
your left foot, and move right while
2. Bend to the right, moving
keeping your form.
your right elbow down and
3. Place your feet together. right knee up.
Continue shuffling to the right.
4. Repeat the same steps to the left side.
6.Speed skaters
• To evenly work both sides, shuffle left and right
• The sideways movement of this exercise
for the same amount of space
mimics how a skater moves. For a challenge,
add a jump when you move to the side.
4.Crab walk
• Doing the crab walk is a fun way to get your 1. Start in a curtsy lunge, both
blood flowing. It also strengthens your upper knees bent and your right leg
arms while working your back, core, and legs. diagonally behind you. Bend your
right arm and straighten your left
arm.
• Sit on the floor, knees
2. Push off your left leg,
bent and feet flat. Place your
moving your right leg forward.
hands on the floor under
Bring your left leg diagonally
your shoulders, fingers
behind you and switch arms.
pointing forward.
3. Continue “skating” left and right
1. Lift your hips off the
floor. “Walk” backward using
your arms and legs, keeping
your weight evenly distributed between your arms
and legs.
2. Continue walking backward for the desired
distance
7.Jumping jacks …..
• For a full-body workout, add in some 2. Standing alternating toe touches
jumping jacks. This classic move works your
• This exercise works your arms, core, and
entire body while increasing your heart rate.
legs, making it great full-body cardio move.

1. Stand with your legs

1. Stand with your feet
together and arms at your sides.
shoulder-width apart and arms
2. Bend your knees slightly. at your sides. Brace your core.
Jump and spread your legs
2. Lift your right leg straight
wider than shoulder-width, lifting
up. Simultaneously raise your
your arms overhead.
left hand up and over, reaching
3. Jump to center. Repeat. toward your right toes.
3. Repeat with your left leg
and right hand.
INTERMEDIATE MOVES TO UP
THE INTENSITY
3.Lunge jumps
• Lunge jumps, which combine jumps and
1. Squat jumps standard lunges, will get your heart pumping.
• The regular squat is a bodyweight move
that targets the lower body. By adding a jump,
you can turn it into an explosive cardio 1. Start in a lunge,
workout. both knees bent at 90-
degree angles. Point your
feet forward.
1. Start with your feet 2. Brace your core,
shoulder-width apart. Bend pull your shoulders down,
your knees and lower into a and swing your arms
squat. back. Quickly swing your
2. Swing your arms back. arms upward and jump. Simultaneously switch
Quickly swing your arms legs.
upward and jump. 3. Land in a lunge. Repeat
3. Land gently back in a squat. Repeat
4.Plank jacks
• This exercise is like a horizontal jumping …
jack. It forces your arms to support your
2. Rotational jacks
weight as you quickly move your legs.
• Rotational jacks combine jumps, squats,
and body twists. Together, these movements
1. Start in a plank will fire up your muscles and heart rate.
with your hands
under shoulders and
your body straight. 1. Start with your feet and
Bring your feet hands together.
together.
2. Jump into a squat,
2. Jump and spread your legs wider than landing with your knees bent,
shoulder width. feet wider than shoulder-
width apart, and toes pointed
3. Jump back to a plank and repeat.
slightly out. Simultaneously
rotate your waist, reaching
your right hand up and left
ADVANCED MOVES TO KEEP THINGS
hand to the floor.
INTERESTING
3. Jump into starting position before jumping
1. Mountain climbers
back into a squat, reaching your left hand up and
• The mountain climber is an intense full- right hand down.
body exercise. If you’re new to the move, start
4. Continue jumping and switching arms.
slow and gradually pick up the pace.

3. Burpees
1. Start in a
plank with your • The burpee, which involves a squat, jump,
hands under your and pushup, will engage your entire body
shoulders and your
body straight. Flatten
your back and brace your core. 1. Stand with your feet
shoulder-width apart.
2. Lift your right knee toward your chest.
Squat and place your
Quickly switch, moving your right knee out and
hands on the floor.
lifting your left knee in.
2. Jump your feet back
3. Continue alternating legs.
into a plank. Do one
pushup.
3. Jump your feet back into a squat. Jump up,
reaching your arms upward. Repeat.
 4. Plank ski hops Follow these tips to reap the benefits of
cardio without getting injured:
• Plank ski hops, also called plank skiers,
combine planks and rotational jumps. The turning • Warm up. Start each session with a 5- to 10-
movement of the jump will challenge your minute warmup. This will increase your blood
strength and endurance. flow and relax your muscles, lowering your
risk of injury.
• Cool down. Instead of abruptly stopping your
1. Start in a plank with
workout, slow down during the last 5 to 10
your hands under your
minutes.
shoulders and your body
straight. Bring your legs • Invite a friend. Exercise is always more fun
together. with a workout buddy.
2. Jump your feet to the • Aim for 150 minutes. Over the course of the
right, rotating to bring your knees outside your week, aim to get at least 150 minutes of
right elbow. Keep your legs together. moderate activity. You can spread this out over
time by doing 30-minute sessions five days a
3. Jump back into a plank. Repeat on the left
week.
side.

STRETCHING EXERCISES 4. Triceps and Biceps

1. Neck  Triceps (20 seconds each)
 Side (20 Seconds each)

 Biceps (30 seconds)

 Roll
- Clockwise
- Counter-Clockwise

5. Obliques and Chest

 Oblique (20 seconds)
2. Shoulder and Arms  Chest (30 seconds)
 Side (2o seconds each)

6. Hips
 Forward and Backward (20 seconds each)
 Hip Roll
- Clockwise
- Counter-clockwise (10 seconds each)

3. Forearms
 Right and Left (20 seconds each)

7. Quadriceps 9. Toe Touches

 Right and Left (20 seconds each) - Toe Touch

8. Calf
 Right and Left (20 seconds each side)
.
STRETCHING

Why Stretch? - “The human body has more than 600 muscles.”

 Stretching exercise in its basic form is a

natural and instinctive activity which is
performed by many animals
including humans.
 Stretching exercises are specifically
designed to stretch or elongate the
skeletal muscle; is to improve the
elasticity of the muscles and as well
as making it look firm and toned.
TYPES OF STRETCHING
EXERCISES 2. Dynamic Stretching

1. Static Stretching - Dynamic stretching is performed with

continuous movements and with repetitions;
- It is the most common type of stretching this is to increase the range of motion of the body
exercise. It is usually done to hold the position part that is being stretched. It is done with 10 to
that is being stretched between 10 to 30 12 repetitions. This kind of stretching exercise is
seconds in a static position. It is considered gaining attraction to some coaches and
safe and effective in improving the flexibility athletes, to trainers and physical therapists
and elasticity of the muscle. because of the benefits of improving the
range of motion. It is both beneficial to active
persons engaged in sports and some activities for
their daily living.

Examples of Static Stretching

Examples of Dynamic Stretching

* Leg Swings * Torso Twist

Two Classifications of Stretching

1. ACTIVE
2. PASSIVE
STRETCHING
STRETCHING
- Added force is
- Added force is applied
applied by the
by an external force
individual for greater
(e.g., partner or
intensity
assistive device) to
Examples of Active Stretching increase intensity
 Posterior capsule stretch Examples of Passive Stretching

 Quadriceps stretch
BALLISTIC STRETCHING PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION (PNF)
 This type of stretching is typically used for
athletic drills and utilizes repeated  Proprioceptive Neuromuscular Facilitation is
bouncing movement to stretch the a stretching technique utilized to
targeted muscle group. improve muscle elasticity.
 Uses the force of momentum to fully  It is also utilized by therapist to restore
stretch the muscles. function range of motion (ROM) and
increase strength in patients who have
sustained soft tissue damage or
received invasive surgeries.

Strength Training and its Benefits SIX BASIC ELEMENTS

Strength Training 1. Choose your Exercise
- According to American - The first step is to decide what type of
Heart Association, strength exercise you want to incorporate. In order to
training also known as choose the right exercise, you need to make a
weight training or plan of action.
resistance training - is a
2. Plan your workout
physical activity designed
to improve muscular - After knowing what exercise you will do,
fitness by exercising a plan the order of your exercise in the
specific group of muscles workout.
against external
resistance, including free 3. Determine your Training Frequency
weights, weight machines, or your own body - How often do you want to train? Every day
weight. (everydayhealth.com) or every other day?
4. Establish a workload
Beginner’s Guide to Strength Training - There is an inverse relationship between
Program how much weight you lift and how many
times you lift it.
The weight on the bar and how many times you
 move it will depend entirely upon your goals.

6.Workout your rest Requirements

5.Figure your Volume - Just like you need to allow your body rest
between exercises sessions, you also need
- This is the total amount of weight lifted
to give it a chance to recover between exercise
during a session and is determined by the
sets.
number of reps and sets you perform during a
workout.

STRENGTH CIRCUITS
A strength circuit consists of weight bearing ,
strength-focused exercises. You may perform
strength circuit using body-weight exercises,
free weight exercises or machine based
exercises.

5 Benefits of Strength Training

1. Increased muscle mass
2. Stronger bones
3. Joint flexibility
4. Weight Control
5. Balance

History of Circuit Training

- In the 1800’s, people do not have dumbbells
or barbells, so their training focused mainly on
bodyweight exercises.

What is Circuit Training?

- Circuit training is a form of training where
participants rotate through a number of
stations, performing different exercises to
time or repetitions, back to back, with
minimum rest until the circuit is completed.
 Circuit Training
- In the original format, 9 to 12 stations DISADVANTAGES
comprised the circuit. This number may vary
according to the design of the circuit. Each  Many exercises require specialized
participant moves from one station to the next equipment - e.g. gym equipment
with little (15 to 30 seconds) or no rest, sample space required to set up the

performing a 15- to 45-second workout of 8 to
circuit exercises & equipment
20 repetitions at each station
 In general can only be conducted where
appropriate facilities/equipment are
BENEFITS available

1. Improvements in cardiovascular fitness  Use of additional equipment requires

appropriate health and safety
2. Improvements in muscular strength monitoring
3. Improvements in muscular endurance
4. Increased social interaction during a Examples of Circuit Training
workout
1. Strength Circuits
5. Increased adherence to exercise
2. Cardio Circuits
3. Strength and Cardio
4. Sports Specific
5. Fitness Circuits
Circuit Training
ADVANTAGES
 Develops strength and endurance
 Appropriate form of training for most
sports
 Can be adjusted to suit age, fitness and
health of the athlete
 Exercises are simple enough to make
each athlete feel a sense of achievement
in completing them
 A wide range of exercises to select from
which will maintain the athlete's
enthusiasm
 Can be done in the group
MUSCULAR STREGNTH and MUSCULAR
ENDURANCE doing TABATA
TABATA
Muscular Strength and Muscular Endurance
- This workout is a form of high intensity
 Muscular strength and endurance are two interval training designed to get your heart rate
important parts of your body’s ability to up in that very hard anaerobic zone for short
move, lift things and do day-to-day periods of time.
activities.
- Not only does that make you more fit, it helps
you burn more calories both during and after
your workouts. The reason this type of HIIT
workout works so well is because of the work-to-
rest ratio. You only get 10 seconds of rest
between each 20-second bout of exercise.

TABATA PROTOCOL
 20 seconds of a very high intensity
Muscular Strength exercise (e.g., sprints, burpees, squat
jumps, etc.)1
- Muscular strength is the amount of force
you can put out or the amount of weight you  10 seconds of rest
can lift.
 Repeat 8 times for a total of 4 minutes

Muscular Endurance
- Muscular endurance is how many times
you can move that weight without getting
exhausted (very tired).

How can you enhance both?

 Muscular Strength
- "Functional exercises are those that we,
as human beings, perform regularly in our
daily lives,"
 Muscular Endurance
- Cardio training is typically the go-to
method, but lifting lighter weights for a
higher number of reps can also boost
endurance.