PHYSICAL EDUCATION - Is an integral part of the education program which aims to promote optimum

development of an individual physically, mentally, socially, emotionally and even spiritually in the
performance of properly selected physical activities.

One of the objectives of physical education in the school system from grade one to college is to improve
the overall fitness of the students.

FITNESS- Is the ultimate goal of physical education.

The ability to live a healthy, useful and satisfying life.

ILLNESS- Illness is the ill feeling and /or symptoms associated with disease or a circumstance that
upsets homeostasis.

HEALTH- is the optimal well-being that contributes to the quality of life. It is more than freedom from
disease and illness, through freedom from disease is important to good health. Optimal health includes
high-level mental, social, emotional, spiritual and physical wellness within the limits of one’s heredity
and personal abilities

WELLNESS- is the integration of many different components (mental, social, physical, emotional and
spiritual) that expand one’s potential to live (quality of life) and work effectively and make a significant
contribution to society. Wellness reflects how one can feels (a sense of well being) about life as well as
one’s ability to function effectively. Wellness, as opposed to illness (a negative), is sometimes described
as the positive components.

INTRODUCTION
Fitness does not only an end unto itself. It is also a major component of wellness, which includes
physical and mental health and emotional well-being. A physically active person can be on the right
road for a lifetime of fitness (Cardinal 12). It is not getting by in life; it is about living every day to your
fullest capacity. To be fit requires discipline, appropriate, competent, adequate manner to their body in
order to develop the well being. It is a possession which will able the person to enjoy healthy living
without anxiety of having physical problems like sickness or diseases. The effort it takes for you to be
physically fit will help you to discover the individual within yourself (Weider 29).

Physical Fitness – is the capacity of the individual to accomplish his/her regular daily activities without
undue fatigue and still has an ample amount of reserved energy to enjoy leisure and meet
emergencies.

What does it mean to be physically "fit"? Physical fitness is more than being able to run a long distance
or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long
you do it, or at what level of intensity.

Physically fit person has the ability to last, to bear up, to withstand stress, and to persevere under
difficult circumstances where an unfit person would give up. Physical fitness is the opposite of being
fatigued from ordinary efforts, to lacking the energy to enter zestfully into life’s activities, and to
becoming exhausted from unexpected, demanding physical exertion."

Being physically fit is striving to live better. It will help you bring your body, mind and spirit into concert.
Physical fitness is both physical and mental, lowering your risk for many diseases, while helping to
increase longevity and improve your self-esteem and ability to manage stress. You will be more
productive and safe at work, and better equipped to hit home runs when they are needed (Mc Glynn)

IMPORTANCE OF PHYSICAL FITNESS

 Improves the quality of life.  Increases the good (HDL) cholesterol
 Reduce the risk of heart diseases  Enhance self image
 Relieves depression  Relieves stress and anxiety
 Prevents certain types of cancer  Improves mental sharpness

EXPECTATIONS
Physical fitness test is not an end itself. It is a part of the process to create an educated Filipino
Citizenry that is acutely aware of the importance to holistic wellness and fitness of body, mind and spirit.
The knowledge, skills and attitudes learned in a physical fitness program will teach the children to adopt
what are the Department of Health (DOH) preaches as a wellness lifestyle for Filipinos. It is therefore
extremely important that in administering the fitness testing program, teachers as well as students
observe and practice the way of keeping a fit body, mind and spirit.
HEALTH RELATED FITNESS - is a function of the body’s adaptation to exercise. It could be
developed and maintained through a regular and proper exercise program. These are the five basic
components of health related fitness. There are as follows:

COMPONENTS OF HEALTH RELATED FITNESS

1. Cardiorespiratory endurance (cardiorespiratory fitness) - is the ability of the body's circulatory
and respiratory systems to supply fuel during sustained physical activity. To improve your
cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a
sustained length of time such as walking, swimming, or bicycling. The activity you choose does not
have to be strenuous to improve your cardiorespiratory endurance. Start slowly with an activity you
enjoy, and gradually work up to a more intense pace.

2. Flexibility - is the range of motion around a joint. Good flexibility in the joints can help prevent
injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the
muscles such as swimming or a basic stretching program.

3. Muscular strength - is the ability of the muscle to exert force during an activity. The key to making
your muscles stronger is working them against resistance, whether that be from weights or gravity. If
you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

4. Muscular endurance - is the ability of the muscle to continue to perform without fatigue. To improve
your muscle endurance, try cardiorespiratory activities such as walking, jogging, bicycling, or dancing.

5. Body composition - refers to the relative amount of muscle, fat, bone, and other vital parts of the
body. A person's total body weight (what you see on the bathroom scale) may not change over time. But
the bathroom scale does not assess how much of that body weight is fat and how much is lean mass
(muscle, bone, tendons, and ligaments). Body composition is important to consider for health and
managing your weight!

B. SKILL RELATED FITNESS - it is refers to the quality of one’s movement in developing a higher
degree of skills in any physical activities. Many of these components work closely together and can be
trained for by similar modes. However, specificity does exist, and such skills cannot be categorized in
general.

A combination of these skills or abilities usually determines a skilled performance in a particular sport.
Note also that a high level of health-related components may make skill acquisition easier. One cannot
improve skill if one is fatigued and lacking strength or flexibility.

COMPONENTS OF SKILL RELATED FITNESS

1. Agility, balance and coordination. (ABC): Agility is the ability to change body positions quickly and
accurately to the indicated response or situation. Balance refers to the ability of a person to maintain a
specific body position while still or in motion. Coordination is the speed and accuracy of correct muscle
response to produce a desired movement.

2. Power is the application of strength and speed during a muscular movement. Power equals force
times velocity and has to do with the speed of the contraction against less than maximal resistance.
Power is closely related to dynamic strength, with speed or quickness of movement as the added
dimension. Although strength, speed and power are related, strength alone will not develop power.

3. Speed is the ability to move the body or a region of the body as rapidly as possible from one point to
another. Speed is the rate of movement, or the amount of time it takes for a body or object to travel
between two points. Speed usually refers to running speed, as in the sprints in track or football.
However, speed can be performed as leg speed in soccer kicking, arm speed in throwing a baseball,
and body speed (acceleration) necessary in gymnastics.

4. Reaction Time refers to the time lapse between the presentation of the stimulus (sound-sight-touch)
and the first muscular movement of the performer. Reaction time enables the performer to move faster,
which can affect other skill components such as speed and power. Reaction time can be improved
through the use of many developmental programs, such as strength and speed improvement.

1. BODY MASS (Weight)

Purpose – Body mass (weight or the heaviness of somebody) in combination in with stature (height) is
used to determine the body mass index indicates whether on is normal weight, overweight or obese. It
is also relevant to sports where light individuals excel as in distance running and marathon, or throwing
events in athletics where heavier individuals perform better.

Equipment – Bathroom scale to 0.5 kilograms placed on an even and firm surface. The scale should
be calibrated regularly using known standard weights such as barbell plates.
Procedure –
a. make sure the scale is adjusted to zero;
b. the pupil should be barefoot and wearing light clothing, a t-shirt and shorts and
c. the pupil stands erect and still with weight evenly distributed on the center of the scale.

Scoring – Record the pupil’s body mass to the nearest 0.5 kilogram.

2. STATURE (Height)
Purpose – Stature or standing height is the distance between the floor to the vertex (top) of the head.
In conjunction with weight, the body mass index is computed to determine if one is normal weight,
overweight or obese. It is also an important factor in several sports such as basketball, while weight
lifters are usually of smaller stature.

Equipment –
a. tape measure accurate to 0.1 centimeters, firmly mounted to a wall does not have a skirting board.
Make sure that the tape is fully stretched and attached firmly to the wall;
b. a spirit level;
c. an even and firm floor.

Procedure –
a. The pupil stand erect on the bare feet with heel; buttocks and shoulders pressed against the tape
measure.
b. The heels are together with the arms hanging freely by the side with the palm facing the thighs
c. The tester applies gently upward traction to the skull behind the ear to ensure that the body is fully
stretched and the head is not tilted backward.
d. The pupil is instructed to look straight forward, takes a deep breath and stand as tall as possible.

Scoring – Record standing height to the nearest 0.1 centimeters.

BODY MASS INDEX

FORMULA FOR COMPUTING BODY MASS INDEX
Weight (kilograms)
_________________________
Height (Meter)2

Example : Height = 30 _ = 30_ = 20.83

Weight = 1.20 x 1. 20 1.41 NORMAL

Classification:
STANDARD
Below 18.5 Underweight
18.5 - 24.9 Normal
25.0 - 29.5 Overweight
30.0 - Above Obese

EXERCISE is defined as physical activity done for the purpose of getting physically fit.

PHYSICAL ACTIVITY generally considered to be a broad term used to describe all forms of large
muscle movements including sports, dance, games, work, lifestyle activities and exercise for fitness.

PRINCIPLES OF PHYSICAL ACTIVITY

Principle of Overload is the most basic of all physical activity principle. This principle indicates that
doing “more than normal” is necessary if benefits are to occur. In order for a muscle (including the heart
muscle) to get stronger, it must be overloaded, or worked against a load greater than normal.

Principle of Progression indicates that overload should not be increased too slowly or too rapidly if
benefits are to result. The benefits of all forms of physical activity are best when you gradually increase
overload. Doing too much too soon is counterproductive. The benefits achieved from overload last only
as long as continues.

Principle of Specificity states that to benefit from physical activity, you must overload specifically for
that benefit. Overload for specific to each component of fitness and health or wellness benefit desired.
The benefits of physical activity are specific to the form of activity performed.

Principle of Reversibility is basically the overload principle in reverse. To put simply, if you don’t use it,
you will lose it. In general, the more physical activity you do the more benefits you receive. If you do not
adhere to regular physical activity, any benefits attained will gradually erode away.
Principle of Diminishing Returns indicates that as you get fitter and fitter you may not get as big a
benefit for each additional amount of activity that you perform. In some cases, excessive amounts of
activity can be counter-productive.

THE EXERCISE PROGRAM

Warm Up or Conditioning Exercise
It sometimes called as limbering up and it is the initial phase of any exercise program. It serves to
elevate the body temperature to prepare the muscles and organs for any major physical activity.
The muscles are provided with sufficient amount of blood and oxygen supply so that they will
contract more efficiently and produce energy to the body.

Principles of Warm-Up Exercise

Muscle stiffness, panting and dizziness are thought to be directly related injuries or bad effects of those
physical activities which do not performed this exercise and therefore the warm up should be aimed to
avoid physical injury.
Warming up should at least consist of the following:
 5 to 10 minutes jogging - to increase body temperature
 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
 10 to 15 minutes general and event specific drills - preparation for the session or competition.
e.g. for a runner
o Lower leg drills
o Leg drills
o Technique drills
 4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique ( Tall, Relaxed,
Smooth and Drive)

Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness.
Static exercises do not reduce muscle stiffness.

What are the benefits of a warm up?

Performance may be improved as an appropriate warm up will result in an:
 Increased speed of contraction and relaxation of warmed muscles
 Dynamic exercises reduce muscle stiffness
 Greater economy of movement because of lowered viscous resistance within warmed muscles
 Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more
readily at higher muscle temperatures
 Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm
up can facilitate motor unit recruitment required in subsequent all out activity
 Increased blood flow through active tissues as local vascular beds dilate, increasing
metabolism and muscle temperatures.

EXERCISE HEART RATE MONITORING ( Target Heart Rate )

Karvonen’s Formula (1957)
THR = RHR + 0.6 ( MHR-PA-RHR)
Where : PA - Personal Age
RHR - Resting Heart Rate
THR - Training Heart Rate
MHR - Maximal Heart Rate

Resting heart rate is obtained either by getting the pulse at the carotid area of the neck or through the
radial artery of the lower forearm. The number of beats is counted for a specified number of seconds
and is multiplied by 6, 4 or 2 to obtain RHR.

For Instance
RHR for 15 seconds = Number of beats x 4
RHR for 10 seconds = Number of beats x 6
RHR for 30 seconds = Number of beats x 2

Maximum heart rate is a theoretical figure in human physiology where the heart can contract and relax
at its maximum per minute. This is only possible among newly born babies where it can reach a
maximal rate of 220 beats. This figure is now constantly used in determining the THR.
The 0.6 is a training intensity. In physiological terms, cardiovascular endurance may be developed if
training stress is at least 60% of one’s maximal heart rate. The training intensity may reach up to 90%
depending on the type of the activity and training requirement involved.

RHR = 80 ; PA = 20 ; MHR = 220

THR = 80 + 0.6 ( 220 – 20 – 80)
 THR = 152 bpm (beats per minute)
Thus, 152 bmp serves as the training heart rate (target zone) at 60% level of intensity. This heart rate
must be maintained for at least 20-30 minutes per aerobic training session, 3 times per week until the
athlete is able to comportably adopt to the training load. After which, training intensity may be increased
to 655 or 70%.

THR = MHR - PA x 0.6

THR = 220 – 20 ( 60% )
THR = 200 x .6
THR = 120 bmp

Example of Warm Up Exercise Activity

A. General Body Warm Up
1. 3 minutes slow jog 4. double count jumping jack
2. 1 minute stationary jog 5. stationary knee raise
3. single count jumping jack 6. stationary hopping

B. Dynamic Stretching
1. Neck bending ( Sideward right and 6. Floor reaching with leg parallel to
left, forward and backward) shoulder.
2. Shoulder rotation ( forward roll and 7. Back bending hands supporting the
backward roll) hip and back bone.
3. Arm and shoulder stretch at the 8. Calf stretch
back 9. Quadriceps stretch
4. Triceps and shoulder stretch a. Foot holding at the back
a. Arm pull towards chest b. Leg hugging alternately
b. Elbow pull downward 10. Foot circling ( Inward and
5. Side Stretching (sideward right and outward )
left)

Note: End the warm – up with the inhale and exhale to supply the body with adequate oxygen
for the next phase of physical activity.

Flexibility is the ability to perform a joint action through a range of movement. In any movement there
are two groups of muscles at work. It is determined by the shape of the bones and cartilage in the joint,
and by the length and extensibility of muscles, tendons, ligaments, and fascia that cross the joint.
 protagonistic muscles which cause the movement to take place and
 opposing the movement and determining the amount of flexibility are the antagonistic muscles

The body responds best to a stretching program when it is warm and the muscles and joints have been
exercised through their current range of movement.

The ability of the muscles and joints to go through the full range of motion involves four basic
movements, namely:
a. Flexion – bending a body segment
b. Extension – straightening a body segment
c. Abduction – moving a limb away from the body
d. Adduction – moving a limb toward the body.

TYPES OF FLEXIBILITY EXERCISE

Body flexibility is achieved through stretching a specific segment of the body. Stretching is the type of
physical activity done with the intent of improving flexibility. This is the primary technique used
to improve the state of one’s flexibility.

Static stretching - involves gradually easing into the stretch position and holding the position. The
amount of time a static stretch is held may be anything from 6 seconds to 2 minutes. Often in
static stretching you are advised to move further into the stretch position as the stretch
sensation subsides.
Example of static stretching exercises.

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its
normal range of motion.

Dynamic stretching - consists of controlled leg and arm swings that take you gently to the limits of
your range of motion.
Where the event requires a dynamic movement then it is appropriate and perhaps necessary to conduct
dynamic stretching exercises. Start off with the movement at half speed for a couple of repetitions and
then gradually work up to full speed.
Active stretch - is one where you assume a position and then hold it there with no assistance other
than using the strength of your agonist muscles. Active stretching is also referred to as static-active
stretching.

Passive stretching - is also referred to as relaxed stretching, and as static-passive stretching. A

passive stretch is one where you assume a position and hold it with some other part of your body, or
with the assistance of a partner or some other apparatus.

Isometric stretching- is a type of static stretching which involves the resistance of muscle groups
through isometric contractions (tensing) of the stretched muscles.

Assisted stretching - involves the assistance of a partner who must fully understand what their role is
otherwise the risk of injury is high. A partner can be employed to assist with Partner stretches and
Proprioceptive Neuromuscular Facilitation (PNF) techniques.

Partner stretches
Your partner assists you to maintain the stretch position or help you ease into the stretch position as the
sensation of stretch subsides. You should aim to be full relaxed and breath easily throughout the
exercise. Partner assisted stretches are best used as developmental exercises, with each stretch being
held for thirty seconds.

PNF technique
1. You move into the stretch position so that you feel the stretch sensation
2. Your partner holds the limb in this stretched position
3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds
and then relax. During the contraction your partner aims to resist any movement of the limb.
4. Your partner then moves the limb further into the stretch until you feel the stretch sensation
5. Go back to 2. (repeat this procedure 3 or 4 times before the stretch is released.)

Which method is best?

Static methods produce far fewer instances of muscle soreness, injury and damage to connective
tissues than dynamic or ballistic methods. Static methods are simple to carry out and may be conducted
virtually anywhere. For maximum gains in flexibility in the shortest possible time PNF technique is the
most appropriate. Dynamic - slowed controlled movements through the full range of the motion - will
reduce muscle stiffness. Where the technique requires ballistic movement then ballistic stretches
should be employed.

What order should the flexibility methods be used?

When conducting flexibility exercises it is recommended to perform them in the following order - Static,
Assisted and then Dynamic.

When should they be performed?

Flexibility exercises could be part of:
 the warm up or warm down program
 a stand alone unit of work

It is considered beneficial to conduct flexibility exercises as part of the warm down program but should
not include ballistic or dynamic exercises as the muscles are fatigued and more prone to injury. Static
exercise is recommended as they relax the muscles and increase their range of movement.

FACTORS LIMITING FLEXIBILITY

Internal influences
 the type of joint
 the internal resistance within a joint
 bony structures which limit movement
 the temperature of the joint and associated tissues
 the elasticity of muscle tissue, tendons, ligaments and skin
 the ability of a muscle to relax and contract to achieve the greatest range of movement

External influences
 the temperature of the place where one is training (a warmer temperature is more conducive to
increased flexibility)
 the time of day (most people are more flexible in the afternoon than in the morning)
 the stage in the recovery process of a joint (or muscle) after
  age (pre-adolescents are generally more flexible than adults)
 gender (females are generally more flexible than males)
 the restrictions of any clothing or equipment
 one's ability to perform a particular exercise
 one's commitment to achieving flexibility

BENEFITS OF FLEXIBILITY
1. Adequate flexibility may help prevent muscle strain and such orthopedic problems as backache.
2. Increase range of muscle joint motion.
3. Adequate flexibility is necessary for achieving and maintaining optimal posture.
4. Reduced muscle stiffness and increase body relaxation.
5. Adequate flexibility may reduce the risk of muscle strain.
6. Flexibility is associated with effective daily functioning, including driving ability, among older
adults.
7. Good flexibility can bring about improved athletic performance.

MUSCULAR STRENGTH AND ENDURANCE

Muscular Strength is the capacity of a group of muscle to exert one maximal effort against a
resistance. When muscles are capable of exerting effort against a resistance for a prolonged period of
time, muscular endurance is demonstrated.

Major Categories of Strength Training

1. Static Strength Training- It involves muscles that do not change in length during contraction.
The best example is isometric contraction. The exercise provides maximum contraction of
muscles; however, there is neither observed movement nor change in length of the muscle or
angle of a joint.

2. Dynamic Strength Training – It involves muscles that change in length during an exercise.
These are of two types (a) isotonic contraction and (b) Isokinetic contraction.

Isotonic Contraction is a type of contraction that involves alternate shortening (concentric) and
lengthening (eccentric) of muscle. The muscles contract against a resistance while in load remains
constant. Isotonic exercises generally produce strength gains throughout the full range of movement.
Progress in strength gains is easy to evaluate. In addition, the training exercises can duplicate a variety
of sports skills that are used during competition.

AEROBICS
The term aerobics means “with oxygen”. It was a term coined by Dr. Ken Cooper in 1969. It is a
system of exercises based on increasing oxygen intake to stimulate the heart and lung activity.
The word “Aerobic” means with oxygen or with air or exercises that increases oxygen. It is an
effective physical exercise which is often done to music. Aerobic exercise promotes cardiovascular
fitness and helps in sustaining an elevated heart rate. An aerobic workout trains your lungs to process
more air with less effort and your heart to pump more blood with fewer beats and hence this increases
cardiovascular efficiency and endurance. Other than the obvious physical benefits, aerobic exercise
improves your mood, relieves you from stress, and reduces depression and anxiety which keeps you
happy.

HISTORY
Both the term and the exercise method were developed by Major Kenneth H. Cooper, M.D., and
exercise physiologist of the U.S. Air Force. He was puzzled about why some people with excellent
muscular strength were still prone to poor performance at tasks such as long distance running,
swimming, and bicycling. He began measuring systematic human performance using a bicycle
ergometer, and began measuring sustained performance in terms of the ability to utilize oxygen. His
groundbreaking book, Aerobics, was published in 1969. His scientific data provided the scientific
baseline for almost all modern aerobics programs, most of which are based on oxygen-consumption
equivalency.

Benefits of Aerobics
1. Coordinates the upper and lower body together.
2. Helps improve the working efficiency of the cardiopulmonary system; which includes the heart,
blood vessels and the lungs.
3. Stimulates strength training to help shape your muscles and improve muscle tone.
4. Helps improve muscular endurance by performing maximum repetitions of the exercises with
minimum resistance.
5. Increase the flexibility of the muscles and range of movement around a joint.
6. Helps reduce overall body fat.
7. After an aerobic exercise, you would get to sleep better and get relieved of stress.
Categories of Aerobics
1. Floor Aerobics – This is the traditional type of aerobics. It is done without equipment.
2. Step Aerobics – Similar to low-impact aerobics. Use a bench that is about 2 feet long.
3. Chair Aerobics – Moves are dome while you are sitting on a chair.
4. Sport Aerobics – Called “competitive aerobics”. The performers compete in mixed pairs.
They perform routines choreographed with music.
5. Dance Aerobics
6. Aquatic Aerobics
7. Karate or Tae boxing Aerobics

Classes of Aerobic Exercise

Low Impact Aerobics – movements which you do not require both feet to be off the ground; one foot
must be on the ground at all times.

Moderate Impact Aerobics – movements wherein the heel is lifted but the toes do not leave the floor.

High Impact Aerobics – refer to the movements wherein both feet leave the floor. These moves are
quite complicated since they can injure the feet, ankles, knees and hips if not executed in a proper
manner.

Phases of Aerobics
1. Pre – Workout ( Warm – Up )
2. Cardio Aerobic ( Climax Phase )
3. Post Cardio ( Cool Down )
During the first few months of your exercise programme, it is advisable to keep your heart rate
near the low end of your training zone as you exercise. After few months, you should gradually
aim to increase your heart rate until it is near the middle of your training zone.
As you continue to exercise, you will probably notice that your resting heart rate will become
lower on average. You will also notice that you may need to work yourself a little harder to
increase your heart rate within your training parameters. This indicated that your cardiovascular
system is working more effectively and you are experiencing the positive effects of aerobic
training.

Note: Checking the pulse at the radial artery is reliable.

FIND YOUR AEROBIC TRAINING ZONE

AGE New comer and restarter aerobic Regular and Vigorous aerobic
training zone (heartbeats per minute) training zone (heartbeats per minute)

20 133-162 138-167
25 132-160 136-166
30 130-158 135-164
35 129-156 134-162
40 127-155 132-161
45 125-153 131-159
50 124-150 129-156
55 122-149 127-155
60 121-147 126-153
65 119-145 125-151
70 118-144 123-150

ARM MOVEMENTS
1. Arm Swing 11. Monkey Arms
2. Arm Press Down 12. Open and Close
3. Alternated Bicep Curl 13. Open Cross
4. Bicep Curl 14. Pull Down
5. Bow and Arrow 15. Punch Forward
6. Clap 16. Punch Upward
7. Chest Press 17. Punch Diagonal Up
8. Front Raise 18. Punch Lateral Side
9. Lateral Triceps Press 19. Rowing
10. Lateral Deltoid Raise 20. Tricep Kickback
LEG MOVEMENTS
1. Chazee 8. Kick Front 15. Step Touch
2. Gallop 9. Kick Side 16. Step Close
3. Grapevine 10. Leg Curl 17. Twist
Right and 11. Lunge Right 18. V-Step
Left and Left 19. Hop
4. Heel place 12. March 20. Jack
5. High Kick 13. March feet
6. Horsey apart
7. Knee Lift 14. Squat

Resistance training has two different, sometimes confused meanings

A more broad meaning that refers to any training that uses a resistance to the force of muscular
contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a
specific type of strength training that uses elastic or hydraulic tension to provide this resistance. This
article discusses the more limited definition, of elastic/hydraulic resistance training.

Basic principles
Resistance training is a form of strength training in which each effort is performed against a specific
opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent).
Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body
part is holding still against the force. Resistance exercise is used to develop the strength and size
of skeletal muscles. Properly performed, resistance training can provide significant functional benefits
and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to
"gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows
that regular resistance training will strengthen and tone muscles and increase bone mass. Resistance
training should not be confused with weightlifting, powerlifting or bodybuilding, which are competitive
sports involving different types of strength training with non-elastic forces such as gravity ( weight
training or plyometrics) an immovable resistance (isometrics, usually the body's own muscles or a
structural feature such as a doorframe). Full range of motion is important in resistance training because
muscle overload occurs only at the specific joint angles where the muscle is worked.

Resistance training can be performed using various types of exercise equipment or:
 Resistance bands
 Exercise machines
 Swimming machines

The study “Fat metabolism and acute resistance exercise in trained men” conducted by East Carolina
University found that resistance exercise is more beneficial then aerobic exercise for fat loss. The
purpose of the study was to see how resistance exercise may contribute to improvements in body
composition.

Resistance exercise doesn't mean resistance to exercise! Instead, it's a type of exercise that has
gained popularity over the last decade or so as researchers discover the many benefits it has to offer.
It's so mainstream at this point that the American College of Sports Medicine, the governing body for
exercise in the United States, has included it in its recommendations for all Americans since 1998. In
this article, all that you need to know about resistance exercise will be presented: what it is, how it
works, how to prevent injury, some of the most popular resistance exercises, and a general resistance-
exercise plan.

What Is Resistance Training?

Resistance training is any exercise that causes the muscles to contract against an external resistance
with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance
can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other
object that causes the muscles to contract.

There are several styles of resistance exercise.

(1) Olympic lifting (where athletes lift the weight overhead like you see in the Olympics),

(2) Power lifting (a competition where athletes perform the squat, dead lift, and bench press),

(3) Weight lifting (a sport where athletes lift heavy weights—typically fewer than six reps). When you
lift weights at the gym to get stronger or bigger or more toned, you are performing resistance exercise.
Occasionally you will hear the term "strength training" associated with lifting weights. Technically, it's
incorrect to refer to resistance exercise as strength training. Instead, strength training would more
accurately be described as resistance exercise that builds strength. In this article, the term resistance
exercise will refer to the general type of weight lifting that you do in the gym to get bigger, stronger,
more toned, or to increase your muscular endurance.

How Does Resistance Exercise Work?

Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn
are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown of
the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called
"anabolism." You're probably familiar with the term anabolic when used with steroids. Anabolic means to
grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise.
In fact, many biological processes of growth in the body require some breakdown, or catabolism, prior
to re-growth. For instance, bones must be broken down first before calcium and other growth factors
repair the bone and make it stronger. With muscles, testosterone, insulin-like growth factor, growth
hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help
repair the muscles to make them stronger. Importantly, your muscles heal and grow when you aren't
working out, and so that's why it's necessary to leave time between workouts for recovery.

Why Resistance Training?

The benefits of resistance exercise are well documented, and ongoing research continues to prove that
it's an important activity for Americans to be engaged in. Long ago in hunter-gatherer societies, humans'
muscles got a workout by building shelter, hunting, farming, and all the other manual chores necessary
to live. Today, however, we have engineered inactivity into our lives with labor-saving devices to the
extent that our muscles rarely need to be pushed very hard. We don't rake leaves or cut grass or shovel
snow by hand; we don't climb stairs or even walk in airports (people movers do it for us!); we don't wash
our clothes or our dishes or even push a vacuum by hand (Have you seen the robotic vacuum
Roomba?), and we spend more and more time in front of our computers and televisions than we do
outdoors raking leaves, playing touch football, baseball, soccer, hiking, or participating in any other
recreational activities. Research shows that physical inactivity is the second leading preventable cause
of death in the United States, and it's literally killing us.

Why Do Resistance Exercise?

 It builds muscle strength and tone. Humans lose 5 pounds of muscle every decade after age
30.
 The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than
25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance
exercise can slow down or even reverse the aging process by building muscle mass and
strength.
 It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which
leads to fractures, can be a crippling disease, particularly in women (although men get it, too),
and research on resistance exercise suggests that it can build bone even in the elderly.
 There is some evidence that resistance exercise helps lower moderately high blood pressure.
 More strength can lead to fewer falls in the elderly.
 Resistance exercise can raise metabolic rate, an important factor in maintaining body weight.
 It's never too late to start. In one study of elderly men and women (mean age 87) who lifted
weights three times per week for 10 weeks, strength increased a whopping 113%! The
improvement in strength enabled the elderly participants to also walk faster (12% faster than
before the study), climb 28% more stairs, and it even caused the muscles in their thighs to
increase by more than 2.5%.

How Much Resistance Exercise Should I Do?

The American College of Sports Medicine recommends that resistance training should be progressive
in nature (for example, follow the principle of progressive overload—see below for an explanation),
individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms,
abdominals, and legs). They recommend that beginners do one set of eight to 10 exercises for the
major muscle groups, eight to 12 repetitions (reps) to fatigue, two to three days per week
(multiple-set regimens may provide greater benefits if time allows). For older and more frail people
(approximately 50-60 years of age and above), they suggest that 10-15 repetitions may be more
appropriate.

What Is the Principle of Progressive Overload?

Milo of Croton, the ancient Greek athlete, strong man, and wrestler, may be credited as the first athlete
to use the principle of progressive overload. Legend has it that Milo trained for the Olympics by carrying
a newborn calf on his back every day for years prior to the Olympic start date, and by the time the
Olympics arrived, the calf had grown to a full-size cow, and Milo was still carrying it on his back! In
essence, Milo adapted to the growing weight of the animal by growing stronger himself. That's
progressive overload. To follow this model for developing strength and tone, you lift weights that are
heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy,
you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can
increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you
lift fewer reps because it's heavier, but then as your muscles grow stronger, you perform more reps.
The principle of progressive overload is universally accepted as the model that creates the greatest
gains in strength.

Should I Lift with Free Weights or Machines?

The simple answer is both, if you have access. Bodybuilders use both, and obviously it works for them.
Here's a review to help you understand the advantages and disadvantages of each; plus, I've included
information about alternatives to free weights and machines (your own body weight and exercise
tubing).

Free Weights (Dumbbells and Barbells)

Advantages:
 You can do a variety of exercises for all the muscle groups.
 They allow for self-selected movement based on your anatomy (unlike machines which confine
the movement). For example, if your shoulder joint is limited in range of movement, you can
accommodate naturally to the limitation with a dumbbell.
 Free weights help build coordination because it takes skill to move and control the dumbbells.
For example, if you're doing dumbbell presses, you must control the motion so that the
dumbbells move straight up and not outward. If you're doing a squat, you must be able to
steady yourself so that you don't fall.
 You may recruit more muscles than just the group you're focused on. Getting back to dumbbell
presses, you not only use the pectorals, anterior deltoid (front of the shoulder) and triceps, but
you may need other shoulder and back muscles to coordinate and hold your body steady
during the exercises. Likewise, if you're doing standing front raises, you will naturally recruit
muscles in your abdomen and back to steady your body.

Disadvantages:
 There is a risk of injury from dropped bars or dumbbells. A bench press with a bar can cause
serious injury or even death. For this reason, always use a spotter when lifting free weights.
 If you are strong and require lots of weight, then you're going to need space to store all the
dumbbells. You can get away with plates that load on bars to minimize the number of dumbbells
that you need, but it's inconvenient and not much fun to continuously change weight plates
while you're working out.
 It can get costly, with dumbbells costing 50 cents to more than $1 per pound.
 Free weights do require skill and knowledge, so it's a good idea to have a fitness trainer help
you get started if you're a beginner.

Machines
Advantages
 They are simple to use. Just stick the pin in the weight stack and you're ready to go. If you need
more weight, you just take the pin out and put it in the next weight.
 They are relatively safe (as long as you don't pick a weight that's too heavy and strain yourself).
Even if you drop one, it won't land on you.
 They don't require lots of coordination. Simply push or pull on the bar or handles, and you're
lifting weights.
Disadvantages
 They require lots of space.
 They are expensive.
 Each machine is typically limited to working just one muscle group, so you need lots of
machines to cover all the muscle groups. The exception is the cable pulley machines. They are
extremely versatile (you can do lots of exercises with them), and they are safe.
 If your body doesn't anatomically match the movement of the machine, you might injure a joint
with repetitive use over time. For example, the biceps and triceps machines are limited in their
range and can cause problems for the shoulder and elbow joints.

I suggest working through the gym and finding the machines and free weights that work best for you.
For example, you might prefer cable rows with the machine to bent-over rows with dumbbells. Here's a
list of some of the other exercises you can do with machines or free weights (listed as machine/free
weight).

 pull-downs/two-arm bent-over rows  cable crossovers/flyes

 cable upright rows/free weight upright  triceps press-downs/kickbacks
rows  leg press/squat
 seated chest press/dumbbell or bar
press
References:
Corbin, Charles et. Al. Concept of Physical Fitness : Active Lifestyle for Wellness 11 th Edition. New
York: The Mc Graw-Hill Companies, 2003
Catapang, Jose P. .Manual on Physical Fitness. Quezon City, Meriam College Manila. 2000.