Safety and Smart Training Tru

SAFETY AND SMART TRAINING & EXERCISES PROGRAM
GROUP 4
MEMBERS:
ANGEL C. WENCESLAO JESSA TORLAO BREZNEV CONA
VANESSA TABUGOC KRISTIAN DELIMA JAMES NIEVA
GHILO JACOB GLENN SIMO FRANCINE PORASO
OMAR MACUSANG JESSA ANDRESS
SAFETY TRAINING
 To promote safety during physical activity, health experts usually

suggest moderation and regularity. Some exercise safety precautions
include wearing the appropriate gear and staying hydrated. Taking
time to warm up and cool down allows the body to transition in an
out of periods of activity safely.
 Dress Appropriately
 Wear comfortable, loose-fitting clothes that let you move freely and
are lightweight enough to release body heat. When exercising
outdoors in high temperatures, wear light-colored clothing. When
exercising in cold weather, dress in removable layers.
 Strike the Right Balance.

 Develop a balanced fitness program that incorporates cardiovascular
exercise, strength training, and flexibility exercises. In addition to
providing a total body workout, a balanced program will keep you
from getting bored and lessen your chances of injury.
 Warm Up.
 Warm up to prepare to exercise, even before stretching. Run in place
for a few minutes, breathe slowly and deeply, or gently rehearse the
motions of the exercise to follow. Warming up increases your heart
and blood flow rates and loosens up other muscles, tendons,
ligaments, and joints.
 Stretch.
 Begin stretches slowly and carefully until reaching a point of muscle
tension. Hold each stretch for 10 to 20 seconds, then slowly and
carefully release it. Inhale before each stretch and exhale as you
release. Never stretch to the point of pain, always maintain
control, and never bounce on a muscle that is fully stretched.
 Take Your Time.
 During strength training, move through the full range of motion with
each repetition. Breathe regularly to help lower your blood pressure
and increase blood. Supply to the brain.
 Stay Hydrated.
 Drink enough water to prevent dehydration and heat injury (like
heatstroke). Drink 1 pint of water 15 minutes before you start
exercising and another pint after you cool down. Have a drink of
water every 20 minutes or so while you exercise.
 Cool Down.
 Cooling down is necessary in every end phase in exercise. It should
take twice as long as your warm-up. Slow your motions and lessen the
intensity of your movements for at least 10 minutes before you stop
completely. This phase of a safe exercise program should conclude
when your skin is dry and you have cooled down.
 Rest.
 Schedule regular days off from exercise and rest when tired. Fatigue,
significant muscle soreness, and pain are good reasons to not exercise.
IN SAFETY TRAINING
 The recommended treatment for most acute injuries is referred to as

the PRICE principle.
 Protect.
 Protect your injury from further damage. For example, by using a
support or splint.
 Rest.
 Rest your injury for the first two to three days. You may need to use
crutches if you’ve injured your leg and you want to remain mobile.
Then reintroduce movement gradually so you don’t delay your
recovery by losing muscle strength.
 Ice.
 Ice the painful are with a cold compress such as ice or bag of frozen
peas wrapped in a towel. This will help reduce swelling and bruising.
Do this for 15 to 20 minutes every two to three hours. Don’t apply ice
directly to your skin as it can damage it.
 Compress.
 Compressed the injured area with a elastic bandage or elasticated
tubular bandage to help limit swelling and movement. But don’t leave
the bandage on while you sleep.
 Elevate
 Elevate your injury by resting it above the level of your heart and keep
it supported. This could mean lying on the sofa with your foot on
some cushions of you’ve injured your leg.
SMART TRAINING
 Whether you want to lose weight, improve your fitness level, or train
for an event, putting the SMART method into action can help you
achieve what you set out to do. SMART stands for specific,
measurable, attainable, relevant, and timely—all of which are
important in reaching a fitness objective.
 SPECIFIC.
 Don't make your ultimate goal a general statement.
 MEASURABLE.
 Measurable refers to ensuring there will be evidence that can be
tracked to monitor progress.
 ATTAINABLE.
 The goal needs to be realistic: within reach and not too difficult
to achieve.
 RELEVANT.
 Thinking about the ends you're trying to achieve and finding the path
to get there.
 TIME BOUNDED.
 There's a specific time period within which you plan to achieve your
goal. Although there's no hard-and-fast rule on how long your time
frame should be, most SMART goals should aim to take 1–3 months to
achieve.
EXERCISES PROGRAM
 A exercise program is a strategy that details the physical exercises you

should perform in order to reach your goals, and the amount of time
you should spend on each exercise. Each programme is tailored
specifically to the person's needs and goals.
1 Week Sample of Exercises Program
1. Monday: 40-minute moderate pace jog or brisk walk.

2. Tuesday: Rest day.
3. Wednesday: Walk briskly for 10 minutes. ...
4. Thursday: Rest day.
5. Friday: 30-minute bike ride or moderate-pace jog.
6. Saturday: Rest day.
7. Sunday: Run, jog, or take a long walk for 40 minutes.
THE 3 EXERCISE PROGRAMS
 A complete fitness program must include three things: aerobic

exercise, muscular strength and endurance conditioning, and
flexibility exercise.
AEROBIC EXERCISE MUSCULAR STRENGTH
1.Walking. 1.lifting weights.

2.Jogging. 2.working with resistance bands.
3.Running. 3.hill walking.
4.Hiking 4.cycling.
5.Bicycling. 5.dance.
6.Swimming. 6.push-ups, sit-ups and squats.
7.Jumping rope.
8.Dancing.
ENDURANCE CONDITIONING
1.Walking briskly.
2.Running / jogging.
3.Dancing.
4.Biking.
5.Climbing stairs.
Again safety first

“Safety brings first aid to the uninjured”

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SAFETY AND SMART TRAINING & EXERCISES PROGRAM

ANGEL C. WENCESLAO JESSA TORLAO BREZNEV CONA

VANESSA TABUGOC KRISTIAN DELIMA JAMES NIEVA

GHILO JACOB GLENN SIMO FRANCINE PORASO

OMAR MACUSANG JESSA ANDRESS

 To promote safety during physical activity, health experts usually

 Strike the Right Balance.

 The recommended treatment for most acute injuries is referred to as

 A exercise program is a strategy that details the physical exercises you

1 Week Sample of Exercises Program

1. Monday: 40-minute moderate pace jog or brisk walk.

THE 3 EXERCISE PROGRAMS

 A complete fitness program must include three things: aerobic

AEROBIC EXERCISE MUSCULAR STRENGTH

1.Walking. 1.lifting weights.

Again safety first

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