WEST VISAYAS STATE UNIVERSITY – JANIUAY CAMPUS
West Visayas State University
(Formerly Iloilo Normal School)
JANIUAY CAMPUS
(Formerly Janiuay Polytechnic College, Don Tiburcio A. Lutero National Comp.
HighSchool, Janiuay Nat’l Comp. High School, Janiuay Nationa
Vocational High School, Janiuay High School)
Janiuay, Iloilo, Philippines
*Trunkline: (063) (033) 317-1894
* Website: www.wvsu.edu.ph *Email Address: janiuay@wvsu.edu.ph
By:
Noel A. Insular
Briccio A. Parreno
Kristia E. Estilo
Amanda G. Llaban
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Introduction
The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section
19 of the Philippine Constitution
Section 19. (1) The State shall promote physical education and encourage sports programs,
league
competitions, and amateur sports, including training for international competitions, to foster selfdiscipline, teamwork, and excellence for the development of a healthy and alert citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
Participating
in physical
activity, exercise and
physical
fitness are
important
health
maintenance strategies for people of all ages including children, teenagers, adults, and seniors. If
being physically active is to become a part of a person’s lifestyle, it will be important to make a
positive emotional connection to the activities of choice. In other words, there needs to be a
feeling that physical activity, exercise and physical fitness are enjoyable and fun. It can
be achieved by simply making it a habit.
Physical fitness refers to the ability of your body systems to work together efficiently to
allow you to be healthy and perform activities of daily living . Being efficient means doing daily
activities with the least effort possible (Corbin & Le Masurier,2014). Physical fitness is often
described as the capability to carry out day to day functions energetically and vigilantly by
keeping extra energy to do other leisure-time activities and emergency needs. It is one of the
most important factors that allow us to lead a healthy and active life.
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Table of Contents
Page
Introduction
2
Pre – Activity Questionnaire
3 – 13
Unit 1 The Physical Fitness
What is Physical Fitness
14
Concepts and Importance of Physical Fitness
14- 16
Importance of Physical fitness in daily life
16
Benefits of exercise
16 -17
Unit 2 Conditioning Set of Exercises
22 -25
Conditioning Set No. 1
26 -27
Conditioning Set No. 2
27-28
Conditioning Set No. 3
28 -29
Conditioning Set No. 4
30
Unit 3 The Exercise Program
What is an Exercise Program?
31
Parts of an exercise Program
32
Phases of an Exercise Program
32
Components of a Good Exercise Program
33
Planning an Exercise Program
34 -36
Specificity Principle
36
Unit 4 Advocacy and Promotion
Sample Exercise Program
Designing an Exercise Program
37
Conduct of the Exercise Program
38
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Personal Fitness & Nutrition Development
Questionnaire

What is your fitness and what are your Fitness & Nutrition goals? (Check the top most
Learn to eat a Balanced Diet
Learn to Balance Activity & Diet
Create a Healthy Lifestyle
Improve Overall Health
Maintain a Healthy Weight
important goals in your life)

Tone Muscles
Increase Strength & Power
Improve Speed/Agility
Improve Athletic Performance
Other:
What is keeping you from achieving your Fitness & Nutrition goals? (Check all that apply)
Lack of Motivation
Hitting a Plateau
Money

Decrease Body Fat
Reduce Stress
Feel Better
Increase Flexibility
Increase Endurance
Time
Self-Conscious
Lack of Results
Lack of Equipment
Not Knowing Where/How to Begin
Other:
What motivates you? (Check all that apply)
Seeing Results
Accountability
Having Fun
Feeling Better
Praise/Rewards
Other:

Do you follow a current exercise regime?
If yes, please explain.

Are there any physical limitations that would inhibit or limit your participation in an
exercise program?

Have you ever done personal training before?
Yes
No
If yes, please Explain: (How long ago? Was your experience beneficial?)

What do you expect from personal training to a school base activity?
Yes
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No
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WEST VISAYAS STATE UNIVERSITY – JANIUAY CAMPUS

Please list any other information your trainer, coach or teacher may find useful in
preparing a workout routine for you before:

What activities/exercises do you currently participate in? (Check all that apply)
Running/Walking
Biking
Swimming
Outdoor Activities
Recreational Activities
Golf

Aerobics
Dance
Yoga/Pilates
Martial Arts
Calisthenics
Conditioning
What is your current activity level?
None
Little (Less than one hour a week)

Moderate (1-5 hours a week)
High (Over 5 hrs. a week)
What activities/exercises do you currently participate in? (Check all that apply)
Running/Walking
Biking
Swimming
Outdoor Activities
Recreational Activities
Zumba

Strength Circuit
Free Weights
Resistance Training
Athletics: If so, what ____________________
Other: ________________________________
Aerobics
Dance
Yoga/Pilates
Martial Arts
Calisthenics
Conditioning
Strength Circuit
Free Weights
Resistance Training
Athletics: Which Sports _________________
Other: ________________________________
What is your past activity level?
None
Little (Less than one hour a week)
Moderate (1-5 hours a week)
High (Over 5 hrs. a week)
 Height: ____________________ Weight: ______________________

Have you had any recent weight gain or loss?
If yes, please Explain:

List your top 3 nutrition questions or concerns.
Yes
No
1.
2.
3
Tobacco Use
Alcohol Use
I currently smoke
I frequently drink alcohol
I quit smoking less than six months ago
I occasionally drink alcohol
I quit smoking over six months ago
I seldom drink alcohol
I never used tobacco
I never drink alcohol
 Do you take any vitamins, minerals, or supplements?
Yes
No
If yes, please Explain:
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
List Current medications and reason for taking:

Do you have any food allergies?
If yes, please Explain:

How often do you eat?
6 or more times a day
5 - 6 times a day

Yes
No
3 - 4 times a day
Strictly breakfast, lunch and dinner
Whenever hungry
Less than 2 times a day
How often do you eat out?
Almost everyday
A few times a week
Less than once a week
A few times a month

Are you currently on any special diet?
If yes, please Explain:

Have you ever had a nutrition assessment done before?
If yes, please Explain:
Yes
Less than once a month
Rarely or never
No
Yes
No
 Prepare a daily food journal and submit to your instructor at the end of the week. See
example below.
Day 1 – Please be as specific as possible.
TIME
12:00 PM
FOOD / DRINK
Ham sandwich,
orange juice
AMOUNT EATEN
2 slices heat bread, 3 slices ham, 1 leaf lettuce, 1 slice tomato, 1
tsp. brown mustard, 500ml
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Day 2 – Please be as specific as possible.
TIME
7:00 AM
FOOD / DRINK
Egg, rice, coffee
AMOUNT EATEN
1 egg, I cup rice, 1 cup coffee with cream
Day 3 – Please be as specific as possible.
TIME
3:00 PM
FOOD / DRINK
Pizza, soda
AMOUNT EATEN
2 slices of pizza, 375mL soda
Day 4 – Please be as specific as possible.
TIME
7:00 PM
FOOD / DRINK
Rice, vegetables and
fish, water
AMOUNT EATEN
1 cup rice, 5 pcs steam okra, 1 slice fried bangus, 500ml water
Day 5 – Please be as specific as possible.
TIME
10:00 PM
FOOD / DRINK
Ham sandwich
AMOUNT EATEN
2 slices heat bread, 3 slices ham, 1 leaf lettuce, 1 slice tomato, 1
tsp. brown mustard
Day 6 – Please be as specific as possible.
TIME
6:00 AM
FOOD / DRINK
Rice, egg, and milk
AMOUNT EATEN
1 cup rice, 1 pc egg, 500ml milk
 What days do you prefer to train?
 Training Preference:
 References if any:
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2021
PRE – TEST
NAME: _________________________________________ DATE: ________________
COLLEGE: ______________________________________
YR. & SEC.: _____________
INSTRUCTOR: __________________________________
NECESSARY LAB EQUIPMENT
Tape Measure/Meter Stick, Stopwatch, Masking tape
INSTRUCTIONS
OBJECTIVE




Perform various physical fitness and physical activity assessment
with precision and correct mechanics accompanied with safety and
security.
To determine the fitness level of the student.
Assess one’s personal fitness status.
To develop independent fitness advocates.
To discover an avenue for change of activity,
active lifestyle, and recreation.
Students should record all needed data for assessment.
STUDENT’S SIGNATURE OVER PRINTED NAME
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BODY MASS INDEX SCALE
(ORIENTAL SCALE)
WAIST-TO-HIP RATIO (WHR)
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SIT-AND-REACH
3-MINUTE STEP TEST
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PUSH-UPS (AMRAP)
FOREARM PLANK (OPEN TIME)
RATING
EXCELLENT
ABOVE AVERAGE
FEMALE
TIME (min:sec)
2:01+
1:31-2:00
12
MALE
TIME (min:sec)
2:21+
1:45-2:20
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AVERAGE
BELOW AVERAGE
POOR
1:20-1:30
1:03-1:19
<1:03
1:34-1:44
1:17-1:33
<1:17
SQUAT TEST (AMRAP)
SCORING SYSTEM
15 points
10 points
5 points
0 points
COMPLETE INFORMATION
LACKING INFORMATION TO
SOME OF THE INTENDED
OUTCOMES
LACKING INFORMATION TO
MOST OF THE INTENDED
OUTCOMES
NO SUBMISSION OF THE
REQUIRED OUTPUT
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The Manual
Unit 1
The Physical Fitness
What is Physical Fitness?
Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of daily living. Being efficient
means doing daily activities with the least effort possible. A fit person is able to perform
schoolwork, meet home responsibilities, and still have enough energy to enjoy sport
and other leisure activities. A fit person can respond effectively to normal life situations,
such as raking leaves at home, stocking shelves at a part-time job, and marching in the
band at school. A fit person can also respond to emergency situations - for example, by
running to get help or aiding a friend in distress.
Physical fitness is to the human body what fine tuning is to an engine. It enables
us to perform up to our potential. Fitness can be described as a condition that helps us
look, feel and do our best. Physical fitness involves the performance of the heart and
lungs, and the muscles of the body. And, since what we do with our bodies also affects
what we can do with our minds, fitness influences to some degree qualities such as
mental alertness and emotional stability.
The Concepts Importance of Physical Fitness
To put it simply, physical activity and exercise is important for everyone. Children,
adolescents, and adults of all ages need regular physical activity. Physical activity
promotes good health, and you should stay active throughout all stages of your life
regardless of your body type or BMI.
Understanding the benefits of physical fitness and knowing how active you should be
can help you maintain good health and improve your overall quality of life. Here are a
few benefits of regular physical activity that demonstrate the importance of physical
fitness.
Save money
According to the Centers for Disease Control and Prevention, chronic diseases cause 7
out of 10 deaths in the U.S., and treating chronic diseases accounts for 86% of U.S.
healthcare costs. While some diseases cannot be prevented, you can reduce your risk
for certain disease – such as heart disease and diabetes – through reducing risky
behaviors and living a healthy lifestyle.
Making healthy choices, such as engaging in regular physical activity, can reduce your
risk for many health issues and complications that can result in expensive medical care.
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Increase your life expectancy
Numerous studies have shown that regular physical activity increases life expectancy
and reduces the risk of premature mortality. There’s not a magic formula that translates
hours of physical activity into hours of life gained, but research suggests that people
who are more active tend to be healthier and tend to live longer.
Reduce your risk of injury
Regular exercise and physical activity increase muscle strength, bone density, flexibility,
and stability. Physical fitness can reduce your risk for and resilience to accidental
injuries, especially as you get older. For example, stronger muscles and better balance
mean that you’re less likely to slip and fall, and stronger bones mean that your less
likely to suffer bone injuries should you take a tumble.
Improve your quality of life
A sedentary lifestyle and a lack of physical activity can take a toll on a person’s body.
Physical inactivity is associated with an increased risk for certain types of cancer,
numerous chronic diseases, and mental health issues. Exercise, however, has been
shown to improve mood and mental health, and provides numerous health benefits. Of
course physical fitness also allows you to do things that you may not otherwise be able
to do.
Stay active
Staying active and healthy allows you to do activities that require a certain level of
physical fitness. For example, hiking to the top of a mountain is a rewarding experience
that instills a sense of accomplishment and provides spectacular scenery, but there are
people who cannot experience this due to fitness limitations.
But even walking around the zoo with your family or playing on the playground with
your children can be challenging for those who neglect physical activity for extended
periods of time. Being active means that it’s easier to stay active as you get older.
Improve your health
There are numerous health advantages to physical fitness. Regular exercise and
physical activity promotes strong muscles and bones. It improves respiratory,
cardiovascular health, and overall health. Staying active can also help you maintain a
healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk
for some cancers.
In other words, staying active is a crucial part of maintaining good health and wellness.
Here are the CDC physical activity guidelines for children, adults, adults over 65, and
pregnant or postpartum women.
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Encourage your family to be more active, and challenge yourself to meet daily or
weekly physical activity goals. Play outdoor sports with the whole family, schedule time
each day to go to the gym, or pick up healthy, active hobbies like hiking or cycling.
National Physical Fitness and Sports Month is a great time to get more active, but don’t
stop at the end of the month. Make exercise and physical activity a permanent part of
your daily routine!
The Importance of Physical Fitness in Our Life
There is no doubt that physical fitness is important in every person's life, as a
decent person has an ideal weight and can maintain it easily. It also avoids many
diseases and health problems just by exercising regularly.
Fitness also has an impact on the muscular system and works to develop and strengthen
it, as it reduces the prevalent diseases, especially heart disease and excessive obesity.
On the psychological side, fitness can enhance one's self-confidence and reduce the
chance of stress, anxiety or depression. It also helps build an attractive personality.
Physical Fitness has many benefits for your body and health. It improves your overall
health, increases the size of the lungs, and enhances the size of the heart and works
with organized beats.
Social Benefits of Physical Fitness: Fitness provides someone with more social
experiences, which builds his personality, enhances his belonging to the group, increases
his social and moral values, and improves his socialization and interaction with society.
Health Benefits of Physical Fitness: Physical fitness improves the overall health of
the individual and has an important role in promoting the lungs and stimulating them to
work efficiently. It helps regulate the heart rate, increases the size, and develops the
organs of the muscular system.
In addition to its importance in reducing the spread of the heart, and those related to
obesity, which improves body strength and composition, and also increases the
attractiveness of the individual personality.
Psychological Benefits of Physical Fitness: Sports allow the individual to express
himself, and increase his ability to control his emotions, which improves his actions,
especially in embarrassing situations
Benefits of Exercise
What are the health benefits of exercise?
Regular exercise and physical activity may:

Help you control your weight. Along with diet, exercise plays an important role
in controlling your weight and preventing obesity. To maintain your weight, the calories
you eat and drink must equal the energy you burn. To lose weight, you must use more
calories than you eat and drink.

Reduce your risk of heart diseases. Exercise strengthens your heart and improves
your circulation. The increased blood flow raises the oxygen levels in your body. This
helps lower your risk of heart diseases such as high cholesterol, coronary artery disease,
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and heart attack. Regular exercise can also lower your blood pressure and triglyceride
levels.

Help your body manage blood sugar and insulin levels. Exercise can lower
your blood sugar level and help your insulin work better. This can cut down your risk
for metabolic syndrome and type 2 diabetes. And if you already have one of those
diseases, exercise can help you to manage it.

Help you quit smoking. Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain
when you stop smoking.

Improve your mental health and mood. During exercise, your body releases
chemicals that can improve your mood and make you feel more relaxed. This can help
you deal with stress and reduce your risk of depression.

Help keep your thinking, learning, and judgment skills sharp as you
age. Exercise stimulates your body to release proteins and other chemicals that improve
the structure and function of your brain.

Strengthen your bones and muscles. Regular exercise can help kids and teens build
strong bones. Later in life, it can also slow the loss of bone density that comes with age.
Doing muscle-strengthening activities can help you increase or maintain your muscle
mass and strength.

Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.

Reduce your risk of falls. For older adults, research shows that doing balance and
muscle-strengthening activities in addition to moderate-intensity aerobic activity can help
reduce your risk of falling.

Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
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
Improve your sexual health. Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help improve
their sexual function. In women, exercise may increase sexual arousal.

Increase your chances of living longer. Studies show that physical activity can
reduce your risk of dying early from the leading causes of death, like heart disease and
some cancers.
How can I make exercise a part of my regular routine?

Make everyday activities more active. Even small changes can help. You can take
the stairs instead of the elevator. Walk down the hall to a coworker's office instead of
sending an email. Wash the car yourself. Park further away from your destination.

Be active with friends and family. Having a workout partner may make you more
likely to enjoy exercise. You can also plan social activities that involve exercise. You
might also consider joining an exercise group or class, such as a dance class, hiking club,
or volleyball team.

Keep track of your progress. Keeping a log of your activity or using a fitness tracker
may help you set goals and stay motivated.

Make exercise more fun. Try listening to music or watching TV while you exercise.
Also, mix things up a little bit - if you stick with just one type of exercise, you might get
bored. Try doing a combination of activities.

Find activities that you can do even when the weather is bad. You can walk in a
mall, climb stairs, or work out in a gym even if the weather stops you from exercising
outside.
Components and Dimensions of Physical Fitness
Physical fitness is made up of 11 parts - 6 of them health related and 5 skill
related. All of the parts are important to good performance in physical activity, including
sports. But the 6 are referred to as contributing to health-related physical
fitness because scientists in kinesiology have shown that they can reduce your risk of
chronic disease and promote good health and wellness. These parts of fitness are body
composition, cardiorespiratory endurance, flexibility, muscular endurance, power,
and strength. They also help you function effectively in daily activities.
As the name implies, skill-related physical fitness components help you perform
well in sports and other activities that require motor skills. For example, speed helps
you in sports such as track and field. These 5 parts of physical fitness are also linked to
health but less so than the health-related components. For example, among older
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adults, balance, agility, and coordination are very important for preventing falls (a
major health concern), and reaction time relates to risk for automobile accidents. Each
part of physical fitness is described in more detail in the two following features: The Six
Parts of Health-Related Fitness and The Five Parts of Skill-Related Fitness.
Regular exercise and physical activity promotes strong muscles and bones. It
improves respiratory, cardiovascular health, and overall health. Staying active can also
help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease,
and reduce your risk for some cancers.
Health - related Fitness
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Skill- Related Fitness
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HEALTH-RELATED PHYSICAL FITNESS
Think about a runner. She can probably run a long distance without tiring; thus she has
good fitness in at least one area of health-related physical fitness. But does she have
good fitness in all six parts? Running is an excellent form of physical activity, but being a
runner doesn't guarantee fitness in all parts of health-related physical fitness. Like the
runner, you may be more fit in some parts of fitness than in others. The feature named
The Six Parts of Health-Related Fitness describes each part and shows an example. As
you read about each part, ask yourself how fit you think you are in that area.
Fit Fact
Power, formerly classified as a skill-related part of fitness, is now classified as a healthrelated part of fitness. A report by the independent Institute of Medicine provides
evidence of the link between physical power and health. The report indicates that power
is associated with wellness, higher quality of life, reduced risk of chronic disease and
early death, and better bone health. Power, and activities that improve power, have also
been found to be important for healthy bones in children and teens.
How do you think you rate in each of the six health-related parts of fitness? To be
healthy, you should be fit for each of the six parts. Totally fit people are less likely to
develop a hypokinetic condition - a health problem caused partly by lack of physical
activity - such as heart disease, high blood pressure, diabetes, osteoporosis, colon
cancer, or a high body fat level. You'll learn more about hypokinetic conditions in other
chapters of this book. People who are physically fit also enjoy better wellness. They feel
better, look better, and have more energy. You don't have to be a great athlete in order
to enjoy good health and wellness and be physically fit. Regular physical activity can
improve anyone's health-related physical fitness.
SKILL-RELATED PHYSICAL FITNESS
Just as the runner in our example may not achieve a high rating in all parts of healthrelated physical fitness, she also may not rate the same in all parts of skill-related
physical fitness. Though most sports require several parts of skill-related fitness, different
sports can require different parts. For example, a skater might have good agility but lack
good reaction time. Some people have more natural ability in some areas than in others.
No matter how you score on the skill-related parts of physical fitness, you can enjoy
some type of physical activity.
Remember, too, that good health doesn't come from being good in skill-related physical
fitness. It comes from doing activities designed to improve your health-related physical
fitness, and it can be enjoyed both by great athletes and by people who consider
themselves poor athletes.
Benefits of Exercise: What is in it for you?
Health-related
fitness
Body
Composition
Description
Activities
the makeup of the body in terms of
lean mass (muscle, bone, vital tissue,
and organs) and fat mass.
skinfold calipers
bioelectrical impedance analyzers body
mass index (BMI)
underwater weighing
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dual energy X-ray absorptiometry
Cardiovascular
endurance
the ability of the cardiovascular
system (heart, blood, blood vessels) and
respiratory system (lungs, air passages) to
deliver oxygen and other nutrients to
the working muscles and
to remove wastes
Walking, running
(e.g., 20 m shuttle run test)
cycling
swimming, rowing

Flexibility
Muscular
Endurance
Muscular
Strength
Skill-related
fitness
Agility
Balance
neck stretch, chest stretch, cross
body shoulder stretch
the ability to move joints through their
 scorpion stretch, dynamic side
full range of motion.
lunge, arm circles, leg swing
 Static stretches
 Contract-Relax (CR)
 Dynamic stretches
Method &Contract-Relax PNF stretches
Proprioceptive Neuromuscular Facilitation
AntagonistContract (CRAC) Method
the ability of a muscle, or a group of
push-ups (maximum repetition)
muscles to sustain repeated
curl-ups (maximum repitition)
contractions or to continue applying
pull ups (maximum repetition)
force against a fixed object
plank hold (maximum time)
the ability of a muscle, or a group of
weightlifting exercises
(the weight lifted, divided by the person’s body weight)
muscles to exert maximum amount
squat, lunge
of force for a brief period of time.
Description
Activities
the ability of the body to change
direction quickly and effectively while
under control.
the ability to maintain an upright
posture while in a stationary position
or moving.
football, soccer, tennis, volleyball,
basketball
Yoga, pilates, gymnastics, single leg
exercises, Bosu ball exercises, stability
ball exercises
Olympic lifts
(i.e. clean & jerk, snatch)
Power
the ability to do stretch work at an
explosive pace or the amount of work
performed per unit of time
Plyometrics
(i.e.box jumps, depth jumps, clap push ups)
baseball, boxing, golf, volleyball
track and field
(high jump, long jump, pole vault, javelin)
Sprinting
Speed
the ability to move quickly from one
point to another.
(100 meter, 200 meter, 400 meter)
Swimming
(front crawl, butterfly, backstroke)
Group fitness
(Zumba, Body Pump, Bootcamp)
Coordination
the integration of hand and/or foot
movements with the input of the
senses (what we see, hear and feel)
Reaction
Time
the amount of time it takes to react to
a stimulus
(tennis, badminton)
Baseball, basketball, golf,
jumping rope, martial arts
racquet sports
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Unit 2
Conditioning Sets of Exercises
Exercise is a planned program designed to develop or maintain specific components of
fitness. Exercise appears to be one of the major elements in the health promotion, for
physical inactivity may be one of the most significant, readily modifiable, personal factor
contributing to the poor health status of many Filipinos. Exercise is regarded by many health
authorities as an important mechanism to promote health and prevent disease.
Conditioning exercises are those activities that put the body fit for the demands made
on it. They are sets of movements which promote total general fitness and are usually used
to correct minor postural defects.
Values of Exercise
1. Improvement of efficiency in the function of the vital organs.
2. Exercise increases muscular strength and endurance
3. Exercise improves respiration.
4. Elimination is greatly aided and constipation prevented by exercise.
5. Exercise is effective in reducing neuro-muscular tension.
6. An active exercise program may help prevent some chronic diseases and other risk factors
associated with the aging process.
7. Exercise is effective for weight reduction.
8. Sociological values of exercise.
A properly designed exercise session will include three components:
1. A warm-up, which is a term used to describe activities used to prepare your body for the
most strenuous exercise in the stimulus period.
A proper warm-up results in muscles that are more pliable, since loose, flexible muscles are
less likely to be strained or pulled than tight ones.
The best way to warm-up is to exercise at a light pace for 5-6 minutes, or until you begin to
perspire. Warming-up in this way increases blood flow to the muscles and tendons, raising
their temperature, which increases their flexibility. It also prepares your heart to meet the
muscle’s increased demand for blood.
2. The stimulus period, the heart of the exercise program, applies the overload principles to
improve your fitness.
3. The warm-down or cool-down, is done immediately after the conclusion of the stimulus
period. Stretching is very important during the warm-down. At this time, your muscles are
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warm from the body heat produced during the exercise bout, and they are more flexible and
less likely to be overstretched or torn.
Conditioning Set No. 1
Cardiovascular Endurance – Aerobics
1. High Knee Lifts
S.P.: Standing position, hands on shoulders, elbow out at sides.
a)
Raise R and L knees in a marching rhythm, touching L knee to R elbow and vice versa.
b)
Do exercise in one minute.
2. March and Hop
S.P.: Standing position
a)
March in place for one minute, raising your knees to hip level, swinging your arms back
and forth to shoulder level
b)
If the R knee is up, the L arm is raised forward and the R arm backward, palms down.
3. Jumping Jacks
S.P.: Standing position, feet together, arms down at the sides.
a)
Jump and land with your feet apart. Raise your arms sideward, shoulder level.
b)
Jump to position
c)
Jump sideward, raise arms overhead
d)
Jump to position
e)
Repeat all for one minute.
4. Legs Kicks
S.P.: Standing position
a)
Kick R leg across your body and hop on the L leg, swinging arms with L in front toward
R leg, and L arm backward.
b)
Repeat (a) in the opposite position
c)
Do exercise for one minute.
5. Twist and Pump
S.P.: Stride standing position, knees slightly bent. Bend arms upward, elbows down, palms
facing front.
a)
Gently twist torso slightly to the R and punch (fist closed) with L arm to R. The toes of
the foot point sideward L.
b)
Repeat (a) in the opposite position
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c)
Repeat the sequence for one minute.
6. Bouncing
S.P.:
Feet together, hands on hips
a)
Jump forward with both feet
b)
Jump backward
c)
Jump sideward R and L
7. One foot hop – to increase the circulation of the heart
S.P.:
Hands on waist, R knee drawn up to the chest, toe down.
a)
Hop on ball and toes of L foot for 8 times
b)
Repeat (a) with R foot
Conditioning Set No. 2
Warming-up
1. Arm Swinging
S.P.: Stride stand sideward feet flat on the floor, arms crossed down in front.
a)
Swing arms sideward, shoulder level
b)
Return to starting position
c)
Swing arms obliquely upward
d)
Position
2. Shoulder Rotation – loosens muscles of the shoulder girdle
S.P.:
Stand erect, arms down at sides
a)
Raise R shoulder up and rotate it forward
b)
Rotate it backward to starting position
c)
Repeat (a) backward
d)
Position
e)
Repeat all with the L shoulder
3. Shoulder Lift – loosens shoulder and upper back muscles
S.P.:
Stand erect, arms down at sides
a)
Raise R shoulder
b)
Lower R shoulder
c)
Repeat (a) and (b) with the L shoulder
d)
Raise both shoulders up and down two times
e)
Repeat exercise as many times as desired
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2021
4. Elbow Push Back – Strengthens the upper back, shoulder, and arm muscles
S.P.:
Stand erect, arms bent in front of chest, palms down, fingertips touching, and elbows in
line with the shoulders.
a)
Push elbows back slowly (4cts) and then let elbows rebound forward returning to
starting position in 4 counts.
b)
Repeat the procedure two more times
c)
Arms down
5. Windmill
S.P.:
a)
– to loosen the shoulder girdle and aids in shoulder flexibility
Stride stand sideward, arms sideward, palms down.
Bend trunk forward and touch R toe with the L hand, flinging L arms as far back as
possible.
b)
In the same position, reverse position of the arms, touching the L toes with the R hand
c)
Repeat (a)
d)
Back to starting position
e)
Repeat all starting with R hand touching the L toe.
6. Bicycling – strengthens abdominal muscles
S.P.:
Shoulder stand position.
a)
Bend the R and L knee alternately as if pedalling a bicycling
b)
To be done as many as desired.
7. Leg Flexing and Swinging – abdominal strengths and endurance
S.P.:
Supine Lying position, arms out at the sides, shoulders level, palms down
a)
Pull R knee toward chest, toes pointing down
b)
Return to starting position
c)
Swing the R leg upward toes pointing toward ceiling
d)
Lower R leg
e)
Repeat all with L leg
Conditioning Set No. 3
1. Deltoid Stretch – for flexibility of the shoulder and upper back muscles
S.P.:
a)
Stride standing position
Gently pull your R elbow across your chest toward your opposite shoulders with the L
hand.
b)
Hold stretch for 10 seconds
c)
Repeat with the L elbow
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2. Triceps Stretch – for loosening up your arms and shoulder muscles
S.P.:
a)
Stride standing position
Raise R arm upward and bend the elbow so that the forearm hangs behind the back as
far as possible.
b)
Gently pull the elbow behind your head with the L hand, creating a stretch.
c)
Do it slowly. Hold this position for 15 seconds. Do not use drastic force to limber up.
Repeat with the other arm.
3. Biceps Stretch –stretches biceps and chest muscles
S.P.:
a)
Stand erect, clasp hands behind back.
With arms fully extended and without leaning forward, slowly move arms up as far as
you can.
b)
Hold the stretch for 5 seconds
c)
Slowly lower arms back to starting position.
c)
Repeat all for 2 more times.
4. Quadriceps Stretch
S.P.:
a)
Standing
With the R knee bent, hold the R foot near the R buttock. If tension could not be felt
on the front thigh, move knee backward, pulling the foot closer to the buttock until
discomfort is felt on the quadriceps. Hold the stretch for 15 seconds.
b)
Repeat (a) with the L leg.
5. Hamstring Stretch
S.P.:
Stride long sitting position
a)
Bend sideward R and grasp R toes (hold for 15 seconds
b)
Repeat (a) to L.
c)
Lean forward, reach arms overhead. Be sure to bend from the hips and not from the
waist. (Hold for 15 seconds).
6. Lean and Stretch
S.P.:
a)
Stride long sitting position, flex ankle, toes up.
Raise R arm upward. Stretch as high as you can. L arm in front of thighs, palms up.
Gradually bend to the L as low as you can.
b)
Repeat (a) to the opposite side.
7. Sit and Lean
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S.P.:
Sit on the floor with the soles of the feet together.
a)
Grasp your ankles with hands
b)
Lean body forward slowly, pressing your forearms and elbows against inner thighs.
Hold for 15 seconds.
8. Hip Stretch
S.P.:
Full squat, extend R leg backward, weight is borne by the L foot, hands either on side
of the knee for support and balance.
a)
Lower the front of your hip downward to create an easy stretch.
b)
Hold for 15 seconds.
c)
Reverse
Conditioning Set No. 4
1. Double Leg Lifting and Lowering– abdominal endurance
S.P.:
Supine lying position, arms sideward shoulder level
a)
Raise both legs slowly to about 45 degree angle
b)
Hold this position for four counts
c)
In four counts, return slowly to starting position
d)
Relax in four counts
2. Snail - flexibility
S.P.:
Prone leaning – rest
a)
Arch back, slowly drop head backward
b)
Bend both knees so that the toes touch the head
c)
Hold this position for four counts
3. Swan Dive – strengthens the upper back muscles
S.P.:
a)
Prone lying position, legs extended and kept together
Raise head, chest, and arms off the floor keeping feet firmly on the floor (to be done
slowly)
b)
Lower and relax
4. Deep Lunge – flexibility and leg strength
S.P.:
Stride stand sideward
a)
R half-knee bend position
b)
Gradually lower body to a R heel-sitting position with the L leg fully extended sideward
L.
c)
Return to starting position
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d)
Repeat all to L.
5. Stretch and Curl
S.P.:
Stride stand sideward
a)
Raise arms upward into a stretch
b)
Bend forward (curling back) bending knees slightly, bringing hands on the floor.
c)
Repeat exercise as many as desired
6. Side Stretcher – flexibility of the side trunk muscles
S.P.:
a)
Stride stand sideward, clasped hands overhead
Bend slowly to the R into a low stretch and hold this position for 15 seconds, gradually
lowering trunk as far as possible
b)
Return to starting position
c)
Repeat (a) to the L.
7. Arm Stretch Backward – flexibility and strength
S.P.:
Stride stand sideward, clasped hands behind back
a)
Bend trunk forward-downward raising clasped hands upward slowly for four counts
b)
Return to starting position and relax for four count
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Unit 3
The Exercise Program
What is an Exercise Program?
Exercise program is a program detailing a range of physical exercises and the
amount of time each exercise should be performed, used especially in gymnasiums,
where they are typically tailored to individuals' needs. The fitness instructors can devise
your own personal exercise program.
Parts, Components and Phases of an Exercise Program
Considering the total body, there are six elements of fitness: aerobic capacity,
body structure, body composition, balance, muscular flexibility and strength. Let's
consider each one of these. Aerobic capacity is your cardiovascular system's ability to
transport oxygen to working muscles to serve as fuel for energy.
Three key phases to exercise are the warmup, training, and the cool down.
During the warmup you ready the body for what's to come. In the middle phase, you
perform the strenuous work. And in the cool down period, you bring your body back to
a resting state.
The 4 components of a good exercise program
A. Aerobic exercise.
What is Aerobic Exercise?
Picture yourself working out. Are you lifting heavy weights? Stretching your muscles? Or
maybe you're performing an activity that causes you to sweat and breathe hard that
makes your blood pump through your veins as it carries oxygen to your muscles to keep
you going. If you're performing this last activity, then you're engaging in aerobic
exercise.
Aerobic exercise is any physical activity that makes you sweat, causes you to breathe
harder, and gets your heart beating faster than at rest. It strengthens your heart and
lungs and trains your cardiovascular system to manage and deliver oxygen more quickly
and efficiently throughout your body. Aerobic exercise uses your large muscle groups, is
rhythmic in nature, and can be maintained continuously for at least 10 minutes.
Before going into the benefits of aerobic exercise, let's break down some key terms we
just mentioned. Cardiovascular system is made up of your heart and blood vessels
e.g., arteries, veins, and capillaries that transports blood throughout the
body. Aerobic refers to how your body uses oxygen to sufficiently meet energy
demands during exercise.
Benefits of Aerobic Exercise
In addition to strengthening your heart and cardiovascular system, participation in
regular aerobic exercise has many health benefits. Aerobic exercise:

Improves your circulation and helps your body use oxygen better

Increases energy

Increases endurance, which means you can workout longer without getting tired
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
Helps reduce the risk of developing heart disease

Helps reduce the risk of developing diabetes

Helps reduce body fat

Helps you reach and maintain a healthy weight

Helps reduce stress, tension, anxiety, and depression

Improves sleep
Examples of Aerobic Exercise
Physical activity such as walking, jogging, indoor cycling, or aerobic dancing are all
examples of aerobic exercise that strengthen the heart and lungs, therefore improving
your body's utilization of oxygen. For general health, aim for a 30-minute workout (or
three 10-minute workouts per day) three to five days a week at moderate
intensity. Moderate intensity refers to an activity that will increase your breathing and
get your heart beating fast. You should be able to talk with ease during moderate
intensity workouts, though trying to sing would be more challenging.
For weight loss, gradually work up to 45 minutes or longer at moderate to vigorous
intensity five to six days a week, allowing for at least one day of rest a week. Vigorous
intensity refers to an activity that will have your heart beating quite a bit more than
moderate intensity workouts, and your breathing will be harder so saying more than a
few words will be difficult.
Walking is a great moderate intensity aerobic exercise. The beauty of walking is that it
is easy to do with minimal costs. All you need is a good pair of walking shoes,
comfortable clothing, and places to walk: for example hiking trails, around your
neighborhood, and on rainy days, you can take your walk indoors and use a treadmill.
B. Resistance training (weight training)
Resistance training is any exercise that causes the muscles to contract against an
external resistance with the expectation of increases in strength, power, hypertrophy,
and/or endurance. The external resistance can be dumbbells, exercise tubing, your own
body weight, bricks, bottles of water, or any other object that causes the muscles to
contract.
C. Flexibility (stretching)
Flexibility is the ability to move joints and use muscles through their full range of motion.
Flexibility can help with performing daily tasks, improve circulation and posture, aid in
stress relief and enhance coordination. Many experts believe that stretching can help
reduce the risk of injury due to physical activity. Guidelines: Stretch when you work out
or at least 3 times a week to maintain flexibility.
D. Proper nutrition.
Good nutrition is the foundation for great health! It isn’t about giving up your favorite foods,
but rather making smart choices from a wide variety of healthy fresh whole foods. The better
your choices, the better you’ll feel physically and emotionally. From the moment you chomp
down food, your teeth, tongue, stomach and intestines go to work to convert that food into
nutrients that can be absorbed by the body. Foods like apples, broccoli, spinach, wild salmon
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and sweet potatoes are rich in nutrients. While foods like potato chips and doughnuts and
soda are nutrient poor, giving you mostly saturated fat and/or added sugar. Whether rich or
poor, these nutrients either travel through your bloodstream to supply energy to your body’s
cells or they are stored as fat. Your body needs plenty of rich nutrients to grow and repair
tissue and regulate your body’s chemical processes.
What you eat not only affects how you feel physically, but it can also bring about physiological
and chemical changes in your brain structure, which can lead to altered behavior. An
unhealthy diet can lead to depression or mood changes and loss of mental clarity. I have
experienced this personally. When I feel on edge or depressed, I can usually trace it back to
something I’ve eaten that is not healthy. Conversely, when I feel happy and on top of the
world, those are the times when I am in control and feeding my body good nutrition.
There was a time in my life when I paid no attention to good nutrition. My perfect dinner may
have been sitting in front of the TV with a bag of chips and a bowl of guacamole with a glass
of chardonnay. I didn’t know or didn’t care. I know now why I felt the way I did. Anyone can
change their habits if they really want to.
Good nutrition is about learning what to eat to support your body and mind. And, it’s about
making healthy choices based on information so you can accomplish amazing things. If you
want to feel great, live a long and productive life and be a stronger total being, be interested
in your body and what you put in it. It’s the only one you’ve got!
What Are the Three Parts of an Exercise Session & Why Are They Important
Designing a proper workout can feel overwhelming with the different types of exercises
available. To break down the confusion, you should begin by incorporating the three
components of a workout into your exercise regimen: cardiovascular, resistance and
flexibility training.
Three Parts of Exercise Programs
To begin creating your own exercise program, you should familiarize yourself with its three
basic components and why they matter to your overall health:
Cardiovascular activity gets your heart pumping and can lessen your risk of heart disease,
Type 2 diabetes and lung and colon cancers, according to the American Heart
Association (AHA).
The Mayo Clinic says that cardio also provides non-disease-related benefits, such as burning
calories and helping control your appetite, boosting your mood through the release of
endorphins, bettering sleep and increasing stamina and endurance.
The physical activity recommendations from the AHA say that you should perform moderateintensity aerobic exercise for at least 150 minutes per week (such as brisk walking, tennis
and dancing) or 75 minutes of vigorous-intensity aerobic activities per week (such as hiking
uphill, running and swimming laps). Ideally, you should get a combination of both spread
throughout the week.
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Resistance Training
During resistance training, you're breaking down muscle tissue and rebuilding it into larger
muscle mass. Why should you do this? According to the Mayo Clinic, lean muscle mass
decreases as you age, and if you don't replace lost muscle, the muscle will get replaced with
fat. Strength also can help you achieve the following:

Reduce the signs and symptoms of chronic conditions such as arthritis, depression and
diabetes.

Better your quality of life by increasing your balance and curtailing your risk of falling. As
you grow older, maintaining your strength also gives you independence.

Lessen your risk of osteoporosis by building bone density.
The AHA recommends moderate- to high-intensity strength training at least two days per
week. This can be accomplished with free weights, weight machines or using your own body
weight, such as by performing push-ups and pull-ups.
Flexibility
Harvard Health Publishing says that a well-stretched muscle allows you full of range of
motion, can improve overall athletic performance, decreases your risk of workout injury and
makes daily activities easier, such as bending, reaching and picking up objects.
According to the Mayo Clinic, following these flexibility recommendations will help you avoid
workout injury:

Don't consider stretching a warm up. You could hurt yourself stretching cold muscles
and actually do more harm than good to your body.

Stretch equally on both sides to strive for flexibility symmetry. Unequal flexibility can
serve as a risk factor for injury.

Focus on your major muscle groups, such as thighs, neck, shoulders, hips and lower
back. Again, make sure you stretch both sides.

Hold each stretch for about 30 seconds.

Don't bounce around, as this can lead to tightness rather than limber muscles.
Warm Up and Cool Down
Before and after the three phases of an exercise program, you should also engage in a warm
up and cool down. The warm up serves as the foundation of your exercise program and
prepares both the body and mind for more strenuous activity by speeding up your heart
rate and breathing. Harvard Health Publishing offers the following suggestions for warming
up:

Make it last for five to 10 minutes
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
Work all major muscle groups

Start slow and pick up the pace
During your cool down, you should work on flowing from one movement to the next and
focusing on exercises that improve your range of motion, such as walking, stretching your
legs and arms and even jumping in the pool for a couple of laps. If you're pressed for time,
you can consider a walk to your car as a cool down to help alleviate blood pooling that
causes lightheadedness.
SPECIFICITY PRINCIPLE
The principle of specificity of training states that the way the body responds to
physical activity is very specific to the activity itself. For example, someone who jogs
can expect that their jogging performance would approve as well as their aerobic
conditioning. However, they should not expect their performance in other aerobic
activities to increase significantly nor should they expect muscular strength or flexibility
to improve. This principle explains the importance of a well thought out multifaceted
approach to fitness. The program should address health, job performance, and personal
issues by including specific activities that improve each of these areas.
Three types of stretching for flexibility
dynamic stretching. active stretching. passive (or relaxed) stretching. static
stretching.
You can improve flexibility of specific muscles as well as the entire body with
these simple exercises:
1.
Standing Quad Stretch.
2.
Standing Side Stretch. ...
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3.
Seated Hamstring Stretch. ...
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4.
Standing Calf Stretch. ...
5.
Shoulder Stretch. ...
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6.
The Forward Hang. ...
Stand with your feet hip-width distance apart, legs straight and knees unlocked. Inhale, then on the
exhale, slowly release and bend forward, allowing your hands to drop towards your ankles. Allow your
head and neck to release and hang heavy towards the floo
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7.
Back stretch
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Specific Fitness program
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Unit 4
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Unit 4
Advocacy and Promotion
Panning and Designing an Exercise Program
Exercise doesn’t have to be overwhelming. If you are struggling to get started,
there are some simple steps you can take to ease your way into a regular routine.
Use the guide below, and you will be well on your way to reaching your fitness
goals!
Six Steps in Starting an Exercise Program
1. Determine your long-term goals. Exercise does more than shed pounds -- it improves
heart health, and builds lean muscle. If your goal is to reduce your risk of disease, 150
minutes a week of brisk walking is adequate. It takes a larger commitment of time
and effort to build muscle mass, or compete in a road race. Decide what level of health
and fitness you want to achieve, and be open to these goals changing over time.
2. Know your starting point. If you are inactive, it is unwise to jump into a challenging
exercise program. Too much exercise at too high of an intensity can result in injury, burnout,
and excessive soreness. Begin at a level you can stick with. If you are sedentary, this may
mean a 10-minute walk five days a week. If your daily routine keeps you moving, a 30-minute
walk, jog or bike ride five days a week is a good place to start. Once your body gets
accustomed to activity, you can try new activities or increase time or distance.
3. Make a realistic time commitment. Is it realistic for you to exercise 60 minutes 7 days a
week? If not, don’t make a plan that is destined to fail. Analyze your current schedule and
determine ways you can adjust it to fit in exercise. This may require giving up a less
important activity, or making small changes (such as waking earlier). If time is an issue for
you, aim for vigorous activities (such as high intensity interval training or running). The
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American College of Sports Medicine states that adults can meet exercise recommendations
through 20 to 60 minutes of vigorous-intensity activity 3 days per week.
4. Limit how you prepare. It is tempting to go all out with new purchases -- workout clothes,
tennis shoes, music, and mileage-tracking devices. When people start exercising, they often
make a big investment believing it will serve as motivation to stick with it. A few weeks later,
they give up on a program, and that money is wasted. You only need a pair of tennis shoes
and loose-fitting clothing to get started. Begin with the minimum, and reward yourself
with specialty clothing, music, and gadgets after you stick with your program for at
least two weeks.
5. Keep everything on a trial basis. Just because you try an activity does not mean you have
to do it forever. In fact, it is beneficial to switch up your routine every 4 to 6 weeks because it
forces your body to adapt to new challenges, and it reduces boredom. If you don’t like an
activity, you don’t have to stick with it. There are a variety of things you can do for
exercise. Try out several until you find some you really enjoy.
6. Track it. Tracking your exercise keeps you accountable and shows your progress over
time. The MyFoodDiary exercise log allows you to enter your activity and determine
your calories burned, which helps in your weight loss efforts. You can review your log
on a regular basis to determine if you need to increase exercise time or intensity, or if you
need to add some new activities to vary your routine.
Designing an Exercise Program
How to design an exercise program
Exercise is essential for maintaining your health. It can also improve
your overall sense of well-being. Even low-to-moderate intensity
activities, for as little as 30 minutes a day, can be beneficial. These
activities may include:

Pleasure walking

Climbing stairs
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
Gardening

Yard work

Moderate-to-heavy housework

Dancing

Home exercise
However, more vigorous aerobic activities are best for improving the fitness of your
heart and lungs. These are done several times a week for 30 to 60 minutes each time.
Experts advise adults should do at least 150 minutes minuets of moderate-intensity, aerobic
physical activity weekly for substantial health benefits. Regular, aerobic activity increases
your capacity for exercise. It helps prevent heart diseases and even certain cancers. Aerobic
exercise may also help to lower blood pressure.
These activities may include:

Brisk walking

Running

Swimming

Playing tennis

Cycling

Roller skating

Jumping rope
Experts advising doing 2 types of physical activity each week to achieve aerobic health
and muscle-strengthening. In addition to aerobic activities, muscle-strengthening exercises
should be done twice a week. They should include the major muscle groups. These are legs,
hips, back, chest, arms, shoulders, and stomach. These activities may include:

Lifting weights

Using resistance bands

Doing push-ups

Yoga

Pilates
Benefits from regular exercise or physical activity
According to the American Heart Association, key benefits of physical activity include:

Improves blood circulation throughout your body

Keeps your weight under control

Improves your blood cholesterol levels

Prevents and manages high blood pressure

Prevents bone loss

Boosts your energy level

Releases tension
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
Improves your ability to fall asleep quickly and sleep well

Improves your self-image

Helps manage stress

Counters anxiety and depression

Improves thinking ability

Increases your enthusiasm and optimism

Increases your muscle strength

Increases endurance
2021
A daily exercise program can provide a way for you to share an activity with your family
and friends. At the same time, it helps you establish good heart-healthy habits. Daily exercise
can help your child prevent conditions such as obesity, high blood pressure, high cholesterol,
and poor lifestyle habits that lead to heart attack and stroke later in life. If you are an older
adult, daily physical activity can help delay or prevent chronic illnesses and diseases linked to
aging. This will help you maintain your quality of life and independence longer.
Exercise program for older adults
This can include walking, swimming, cycling, and a little bit of time every day to
improve strength, flexibility, and balance. 30 minute cycling, swimming, water
aerobics, Zumba, etc. 30 minute cycling, swimming, water aerobics, Zumba, etc.
Sample Exercise Program
Exercise Plan for Seniors

6-Minute strength routine

Stretches

Balance
If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to
incorporate 150 minutes of moderate endurance activity into your week. This can include
walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility,
and balance.
The Centers for Disease Control and PreventionTrusted Source suggest this amount of time
for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good
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news is that you can break it down into 10- or 15-minute chunks of exercise two or more
times a day. Here’s an example of what a week might look like, along with suggestions for
some exercises you can do to get started:
Monday
15minute
walk x 2
Tuesday
Wednesday
15-minute
walk x 2
30 minute
cycling,
swimming, water
aerobics,
Zumba, etc.
Strength
Thursday
Friday
30 minute
walk (or
15-minute
walk x 2)
Rest
Strength
Saturday
Sunday
30 minute
cycling,
swimming,
water
aerobics,
Zumba, etc.
Rest
Strength
Balance
Balance
Balance
Balance
Balance
Balance
Balance
Flexibility
Flexibility
Flexibility
Flexibility
Flexibility
Flexibility
Flexibility
6-Minute strength routine
There are dozens of exercises you can do to build strength without having to set foot in a gym.
Here are a few examples for people who are just getting started.
Abdominal contractions
Shar e on Pi nter est
To increase strength in the abdominal muscles
1. Take a deep breath and tighten your abdominal muscles.
2. Hold for 3 breaths and then release the contraction.
3. Repeat 10 times.
Wall pushups
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Share on Pinter est
To increase strength in the chest and shoulders
1. Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart.
2. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body
should be in plank position, with your spine straight, not sagging or arched.
3. Lower your body toward the wall and then push back.
4. Repeat 10 times.
Pelvic tilts
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To strengthen and stretch muscles in the lower back
1. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward.
2. Hold for a 3-count.
3. Now tilt your hips back, and hold for 3 seconds. (It’s a very subtle movement.)
4. Repeat 8 to 12 times.
Shoulder blade squeeze
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To strengthen postural muscles and stretch the chest
1. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades
toward one another.
2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3
seconds.
3. Release and repeat 8 to 12 times.
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Toe taps
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To strengthen the lower legs
1. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can
feel the muscles along your shin working. (This helps keep blood circulating in your legs and
also strengthens the lower leg.)
2. Repeat 20 times.
Heel raises
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To strengthen the upper calves
1. Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels.
2. Repeat 20 times.
Knee lifts
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To strengthen the thighs
1. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right
quadriceps muscles and lift your leg. Your knee and the back of your thigh should be 2 or 3
inches off the seat.
2. Pause for 3 seconds and slowly lower your leg.
3. Complete 8 to 12 repetitions and then repeat with the opposite leg.
Shoulder and upper back stretch
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To stretch the shoulders and back
1. Bend your right arm, raising it so your elbow is chest level and your right fist is near your left
shoulder.
2. Place your left hand on your right elbow and gently pull your right arm across your chest.
3. Hold for 20 to 30 seconds.
4. Repeat with the opposite arm.
Ankle rotations
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To strengthen the calves
1. Seated in a chair, lift your right foot off the floor and slowly rotate your foot 5 times to the
right and then 5 times to the left.
2. Repeat with the left foot.
Stretch it out
Getting into the habit of stretching every day will improve your range of motion and make
every activity — including reaching for a dish from a cupboard — more comfortable. Here are
two basic stretches to start with:
Neck stretch
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To relieve tension in the neck and upper back
1. Stand with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your
sides.
2. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when
you feel a slight stretch. Hold for 10 to 30 seconds.
3. Now turn to the left. Hold for 10 to 30 seconds.
4. Repeat 3 to 5 times.
Upper back
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To relieve tension in the shoulders and upper back
1. Sit in a firm chair. Place your feet flat on the floor, shoulder-width apart.
2. Hold your arms up and out in front at shoulder height, with your palms facing outward and the
backs of your hands pressed together. Relax your shoulders so they’re not scrunched up near
your ears.
3. Reach your fingertips out until you feel a stretch. Your back will move away from the back of
the chair.
4. Stop and hold for 10 to 30 seconds.
5.Repeat 3 to 5 times.
Balance boosters
Since accidental falls are a significant source of injury for many older adults, incorporating
balance exercises in your exercise regimen is essential. Doing balance exercises, such as the
ones described here, or an activity such as tai chi or yoga, makes it easier to walk on uneven
surfaces without losing balance. You can do these balance exercises every day, several times
a day — even when you’re standing in line at the bank or the grocery store.
Shifting weight
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1. Stand with your feet hip-width apart and your weight evenly distributed on both feet.
2. Relax your hands at your sides. You can also do this exercise with a sturdy chair in front of
you in case you need to grab it for balance.
3. Shift your weight on to your right side, then lift your left foot a few inches off of the floor.
4. Hold for 10 seconds, eventually working up to 30 seconds.
5. Return to the starting position and repeat with the opposite leg.
6. Repeat 3 times.
7. Stand with your feet hip-width apart, with your hands on your hips or on the back of a sturdy
chair if you need support.
8. Lift your left foot off of the floor, bending at the knee and lifting your heel halfway between
the floor and your buttocks.
9. Hold for 10 seconds, eventually working up to 30 seconds.
10. Return to the starting position and repeat with the opposite leg.
11. Repeat 3 times.
Single leg balance
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Last medically reviewed on August 10, 2017
11 Balance Exercises for Seniors
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An exercise program is important at all times of life, but especially as you age. Ramping up
your workouts is important in your senior years, as physical activity can improve your
flexibility and reduce the risk of some health conditions.
Being mobile, strong, and steady on your feet can help you stay independent, which can
boost your confidence and well-being as you get older.
Along with chronic illness, the following conditions may cause balance concerns:

arthritis

migraine

cardiovascular disease

vision impairment

medication side effects
Read on to learn a few simple balance exercises that are appropriate for seniors.
Tips to find your balance
Here are a few tips to help you get started:

Determine which leg is your dominant leg. Start each exercise with your nondominant side so
that the other side will be easier.

Maintain good posture and form while you’re holding the position.

Focus your gaze on a fixed point straight ahead to maintain your balance.

If you have concerns with your balance in standing positions, try placing your feet a little bit
farther apart.

Bend your knees slightly. This prevents your knees from hyperextending, and it makes you
more stable.

Distribute your weight evenly between both feet. Notice if you tend to put more weight on one
foot or if your weight shifts forward or backward.

As your balance improves, you can experiment by closing one eye at a time, gazing up at the
ceiling, or trying different arm positions.
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Exercises to try
You can do these exercises while wearing shoes or barefoot. Shoes may give you more grip
and stability, while being barefoot can help strengthen the muscles that stabilize your feet.
Use a yoga mat for padding and to reduce your chance of slipping. If possible, find someone
who can supervise you and provide support.
Modify the poses as much as you need. Over time, you’ll increase your balance and be able
to move onto more difficult variations and exercises.
Simple balance exercises
These exercises are accessible to all levels.
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1. Rock the boat
1. Stand with your feet hip-distance apart.
2. Lift your arms and extend them out to the sides.
3. Lift your left foot off the floor and bend your knee to bring your heel toward your bottom.
4. Hold this position for up to 30 seconds.
5. Then do the opposite side.
6. Do each side 3 times.
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2. Weight shifts
1. Stand with your feet hip-width apart.
2. Shift your weight onto your right foot.
3. Raise your left foot.
4. Hold this position for up to 30 seconds.
5. Then do the opposite side.
6. Do each side 3 times.
Core exercises
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3. Tightrope walk
This simple exercise improves balance, posture, and core strength.
1. Lift your arms and extend them out to the sides.
2. Walk in a straight line while focusing your gaze on a fixed point in the distance.
3. Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds.
4. Take 20 to 30 steps.
4. Flamingo stand
1. Shift your weight onto your right foot.
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2. Lift your left foot and extend your leg forward.
3. Hold this position for 10 to 15 seconds.
4. Increase the difficulty by reaching your hands toward your extended foot.
5. Return to the starting position and shake out your legs.
6. Repeat 3 times.
7. Then do the opposite side.
Posture exercises
5. Back leg raises
This exercise strengthens your low back and glutes, which helps support good posture.
1. Place your hands on a wall or the back of a chair.
2. Shift your weight onto your right foot.
3. Slowly lift your left leg back and up as high as you can.
4. Hold this position for 5 seconds.
5. Return to the starting position.
6. Do 10 repetitions.
7. Then do the opposite side.
Balance and strength exercises
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6. Tree pose
During this exercise, avoid placing your foot on your knee.
1. From standing, shift your weight onto your right foot.
2. Position your left foot to the side with your heel lifted, or place the sole of your foot against
your ankle, shin, or thigh.
3. Place your hands in any comfortable position.
4. Hold for up to 1 minute.
5. Then do the opposite side.
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7. Heel-to-toe walk
This exercise strengthens your legs and improves balance.
1. Stand with your heels pressing into a wall.
2. Place your left foot in front of your right foot.
3. Touch your left heel to your right toes.
4. Then place your right foot in front of your right foot.
5. Touch your right heel to your left toes.
6.Continue for 20 steps.
With a balance board
You’ll need a balance board for the next two exercises.
8. Forward and backward tilt
1. Stand with your feet on the outer edges of the balance board.
2. Shift your weight forward until the front of the board touches the floor.
3. Hold this position for a few seconds.
4. Then shift your weight backward until the back of the board touches the floor.
5. Hold this position for a few seconds.
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6. Use slow, controlled movements to continue tilting back and forth for 1 minute.
9. Single foot balance
1. Stand with your right foot in the center of the board.
2. Raise your left foot and raise your knee as high as you can.
3. Hold this position for up to 30 seconds.
4. Then do the opposite side.
5. Do each side 2 to 3 times.
With a walker
10. Marching
1. Stand with both hands on your walker.
2. Lift your left knee as high as you can.
3. Lower it and then lift your right knee.
4. Alternate between sides for a total of 20 repetitions.
11. Heel-toe raises
1. Stand with both hands on your walker.
2. Raise both of your heels and balance on the balls of your feet for 3 seconds.
3. Then shift the weight onto your heels and raise your toes.
4. Do 10 to 20 repetitions.
Benefits
Balance exercises can help build strength and improve posture, stability, and coordination.
These benefits can reduce your chance of falling or bumping into things and causing an
injury. You may not bounce back as quickly from an injury if you do have a fall, so it’s best to
take preventive measures.
It’s important that older adults feel self-assured in their movement patterns so they’re not
anxious or fearful about falling.
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A 2016 studyTrusted Source found that older adults who did balance exercises for 6 weeks
enhanced their balance control and gained confidence. The exercises also helped improve
coordination, leg strength, and ankle mobility.
Research from 2019 points to the effectiveness of balance and coordination exercises in
improving the overall quality of life in older adults. Along with the physical benefits such as
enhanced stability, balance exercises may help improve mental functioning, including
memory and spatial cognition.
It’s recommended that older adults do at least two to three sessions of exercises per week.
Cautions
Having a balance routine can bring a wealth of benefits to seniors, but you still need to
approach it with caution. To prevent falls, use a chair or wall for extra support. Start with the
easiest exercises and gradually move on to those that are more challenging.
Sit down and take a break when needed. Drink plenty of water and eat before you do these
exercises. This will help you feel more grounded, especially if you have any concerns with
feeling dizzy or lightheaded.
If you’re new to fitness or have any concerns with balance, talk to your doctor
before starting a new exercise program.
You should also talk to your doctor if you have any medical conditions or have had
a stroke or heart attack.
When to see a pro
Talk to a physical therapist if you’d like extra guidance. A physical therapist can
develop a balance program for you and supervise as you try out each exercise.
Having someone by your side may give you both the motivation and confidence to
try more advanced exercises. They can make sure you’re using good posture and
getting the most out of each movement. And they’ll encourage you to take breaks
when needed
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