UNIT 1: Risk Mitigation and Management

Exercise Program

PATHFIT 2
 Learning Objectives

01 02 03
Execute proper technique when Discriminate among the different Explain the RICE procedure in
you’re performing active warm-up kinds of stretching. caring for an injury, and apply it
exercises. whenever needed.
what are the different parts of
the exercise program?
1. warm up
Warm-up or sometimes called limbering up is always the initial phase of any
exercise program.

It is a light activity aimed at increasing the body temperature to allow a

gradual increase in the blood flow to the muscles, ligaments and
tendons
1. warm up
Warm-up also has the potential of improving performance since it minimize the
premature formation of lactic acid at the start of the workout.

Lactic acid is a by-product of metabolism as one

performs vigorous physical activity. Muscle fatigue is
partially attributed to the accumulation of lactic acid in
the working muscles.
1. warm up
Warm-up can be reinforced by movement preparation exercises which focus
on incorporating and improving fundamental sport skills. This consists of
exercises that :
(1) develop single leg strength,
(2) develop dynamic flexibility,
(3) increase proprioception, and
(4) activate one muscle while elongating the other.
2. stretching and flexibility
It is performed slowly in a sitting or standing position. It increases
flexibility and relaxes the muscles, but this does not prepare the muscles and
connective tissues for dynamic movements that occur while working out or
playing your sport.
Static flexibility alone is not recommended because "more" is not
necessarily better because as joint mobility increases, joint stability
decreases.
Same with extreme flexibility because this is associated with
higher risks for injury.
2. stretching and flexibility
Stretching exercises are classified into:
Passive - use of external force, usually another person.
Static - slow increase in muscle length and holding the stretched position
for a period of time.
Ballistic - fast, bouncing movements aided by momentum; generally
avoided due to greater risk of injury from the high force that is generated.
2. stretching and flexibility
Stretching exercises are classified into:
Dynamic - a controlled, smooth, and deliberate stretching. More helpful in
improving functional movements used in daily life and sports.
Proprioceptive neuromuscular facilitation or PNF - series of "contact -
relax" involving isometric contraction and static stretch that is assisted.
It is originally developed as a form of rehabilitation.
3. strength and endurance exercises
The strength exercise program may combine both
calisthenics and weight training activities.

Calisthenics exercise uses the weight of the body.

 calisthenic exercises Weigh training exercise
Muscles being Weight training Exercises Muscles being developed
Calisthenic Exercises
developed

Arm curl Biceps brachii

Sit up Rectus abdominis
Knee curlHe Hamstrings
Triceps and
Push up
pectoralis Gastrocnemius,
Heel raise
Soleous
Gastrocnemius,
Heel raise
soleous Pectorals, Deltoid,
Bench press
Triceps
Internal and External
Abdominal twist
Oblique muscles Lateral arm raise Deltoid, Trapezius

Half squats Quadriceps Quadriceps, Gluteus

Half squat
Maximus, Hamstring
 What are cardiovascular endurance training
activities that you can do with regards to fit
principle of training?

if:
Frequency: 3 to 5 days per week
Intensity: 60% - 90% maximum heart rate
Time: 20 - 60 minutes of continuous aerobic activity
4. Cool-down
Cool-down gradually returns the body to a resting state and promotes
effective recovery (e.g. removal of lactic acid).
Activities are a low-to-moderate intensity but gradually diminishes so as
to bring breathing, heart rate, and metabolism back to baseline levels.
Cool-down prevents a sudden pooling of blood in the lower
extremities and ensures adequate circulation to the skeletal muscles,
heart, and the brain.
Thank you for
listening!
 REFERENCES
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