MODULE 1

CHAPTER I
PHYSICAL EDUCATION: A CONCERN FOR LIFE
BRIEF HISTORY AND DEVELOPMENT

Primitive Times –
During primitive time, physical education has existed as a form of survival. Primitive people hunt for their food and they fight
against their enemies in order to survive. They move according to their satisfaction, needs and necessity
Examples:
Hunting with animals
Fishing along the rivers
Engage in murder for protection
Dance and play

Athens, Greece
In the era of 600 to 700 B.C. with their quest for physical and intellectual perfection. Athenians celebrated the beauty of the
human form in dance, art, religious rites and athletics. Physical education became a form of entertainment, thus Olympic Games is
created and held in Gymnasia. Athenians honored the gods of Olympus especially Zeus, with the first Olympic games.

Byzantine Christianity
Christian influence brought the denial of physical activity for anything other than manual labor. Christian saw sports and
physical play as immoral, and in 394 they halted the Olympic Games.

During 1700’s
P.E developed significantly as it was promoted to the masses. It was during that century when P.E was regarded as a social activity.
A series of gymnastics apparatuses was also developed

German and Swedish Physical Education

During 1800’s P.E. found its way into formal schools in Germany, Sweden, United Kingdom and America. German and
Swedish programs emphasized gymnastics and exercise routines.
1900’s
The most significant development was the large scale provision of P.E programs for girls and people with
disabilities.
OBJECTIVES OF PHYSICAL EDUCATION
Physical Development
Selected physical education activities develop and maintain good health and high level of fitness. Engaging in
physical activities will lead to individual’s growth and development.
Social Development
Engaging in selected physical education activities develops the desirable traits needed for the adjustment in
the society.Social traits: friendliness, cooperation, sportsmanship, leadership, honesty in group competition,
respect for the rights of others.
Emotional Development
It offers the opportunity for self-expression and emotional mastery. Participating in varied physical activities
enables one to acquire pleasant attitudes, desirable habits, appreciation and values.
Emotional traits: self-confidence, self-reliance, self-control, courage and determination.
Mental Development
The focus is on the acquisition of knowledge and understanding ability to analyze body movements and skills,
evaluate game situations, and make important decisions
PHYSICAL EDUCATION

Refers to an important segment of general education which aims to contribute to the total development of the
learner through participation in selected vigorous activities. It is an education through movement.

According to Andin (1988):

Physical education is an integral part of the educational program designed to promote the optimum development
of the individual physically, socially, emotionally, and mentally through total body movements in the performance
of properly selected physical activities.

Regular class program (instructional in nature)

1. Core Activities: the main activities which are introduced to carry out the objectives of the program.
2. Related Activities: the co-curricular activities which are scheduled to enrich the learningexperiences of the
children.
3. Adaptive Activities: specially designed or selected activities for those learners who deviate from the normal
children.

Extra Class Program (Recreational In Nature)

1. Intramurals: competitions of teams within the same school.

2. Extramural: competitions of teams from different schools.
3. Field Mass Demonstration: a kind of activity where most if not all the children in the school take part for the
purpose of informing the public of the activities in physical education.
4. Exhibition Groups: specially trained children for performance on certain occasions.
ACTIVITIES IN THE P.E PROGRAM

Developmental Activities
The basic type of activities that contribute to the normal growth of the individual and enhance the development
of skills.

1.Perceptual Motor Activities: it pertains to the development of the neuro (mind), muscular (muscle), coordination that
helps the child manage his body.

2.Posture and Body Mechanics:

1.Correct posture is the proper alignment of body segments in relation to different body positions.
2.Body mechanicsit is a body exercises or movement that are intended to improve one’s posture, stamina and
poise.
3.Basic Movement Skills:

Locomotor Movements – moving from one place to anotherdemonstration

Examples:
Walk – A series of steps by transferring the weight of the body from one foot to another.
Run- It is a series of steps in a successive motion without break or intervention.
Hop- To spring or move with light bounding skips in one foot but land in the same foot.
Skip- to move along by hopping lightly on first one foot and then other foot.
Leap- to move by spring lightly in one foot and land in the other foot.
Slide- To move over surface while maintaining smooth continues contact in the floor.
Gallop- a movement of mode of running particularly by a horse, by lifting alternatively the feet in successive
leaps or bounds.

Non-Locomotor Movements - movement that can be done in a stationary position. Examples

Twisting – the rotation of selected body part around its long axis.
Bending – moving a joint
Swaying – fluidly and gradually shifting the center of gravity from the center of gravity
Turning- rotating the body along the long axis
Swinging- rhythmical, smooth motion of the body part resembling a pendulum
Simple Games: refers to games that are easy to organize.
Rhythmic Activities: activities with regards to music or any accompaniment.
Gymnastics: it is a systematic body exercises which are based on scientific principles.
Sport-type Games: also called lead-up games.
Athletic Sports:Team Sports,Individual-Dual Sports, Track And Field Events, Swimming

CHAPTER II
PHYSICAL FITNESS

Is the ability to carry out task with vigor and alertness without undue fatigue and with ample energy to enjoy
leisure time pursuits and to meet unusual situation and unforeseen emergencies. (Clark, 1976; Safrit 1981)

Physical fitness is a set of physical attributes that allows the body to respond or adapt to the demands and
stress of physical effort. (fahey, Thomas D. et. Al. 2005).

Fitness is a ability to carry out the daily tasks efficiency with enough physical capacity to cope with the physical
needs of life (Scully, 1994). Fitness is a state of body that helps develop a more positive and dynamic attitude to life
and is likely to affect most phases of human existence.

Another of fitness is a ability to live a healthy, satisfying and useful life. When we say “good life” the
individual satisfies his basic needs as physical well- being, love, affection, security and self-respect.
ASPECTS OF FITNESS

Physical Fitness: is the ability of an individual to perform his daily task without undue fatigue. People who are
physically fit look better, feel better and possess good health necessary for a happy and full life.
Social Fitness: is the ability to socialize with different types of people with concern for others.
Emotional Fitness: is the ability of an individual to control his emotions or feeling in any situations that he may
encounter.
Mental Fitness: ability to cope with the common problems of everyday living.

Total Fitness is the capacity to combine all of these aspects to achieve optimal quality life, good nutrition, good
dental health and ample relaxation and sleep are important to a total fitness.

COMPONENTS OF PHYSICAL FITNESS

Health- related components – These are the factors that affect the health and well – being of a person. It is a
concerned with fitness training program.

1. Organic vigor – The cardiovascular respiratory efficiency contributes to the ability to resist diseases.
2. Cardio respiratory endurance – The ability of the lungs and heart to take in transport adequate amount
of oxygen to the working muscles allowing activities that involves large muscle masses to be performed
over long period of time.
3. Muscular endurance – The ability to sustain repeated application of force at low moderate intensities
over extended intervals of time. It requires some degree of prolonged muscular exertion.
4. Muscular strength – The ability of the muscles to produce force at high intensities over short intervals of
time. Muscular strength is a capacity of muscle to exert maximal force against resistance.
5. Flexibility – The ability to move muscles and joints through a full range of motion. it is ability to bend,
stretch and twist joint easily.

Skills-related components – These are the factors which are often the focus of sports training program.

1. Agility – The ability to make sudden change in direction.

2. Balance – The ability of an individual to control; organic equipment, neuromuscular; It is also a state of
equilibrium,
3. Coordination – The ability of one of the more parts of the body to move in harmony with other parts of the
body; ability to use the senses together with body parts in performing tasks smoothly and accurately.
4. Speed – the ability of an individual to make successive movement of the same kind in the shortest possible
time.
5. Power - the ability to release maximum force in the shortest period of time.
6. Reaction time- the length of time an individual to initiates a1 response to specific stimuli
 IMPORTANCE OF FITNESS

1. The individual accomplishes his work with a minimum of stress

2. A physically active individual has the capacity to learn a variety of vigorous recreational pursuits.
3. Good physical health contributes to self-confidence and poise`
4. It gives the person a feeling of security
5. It enables the individual to mingle with people at work and play with satisfaction.

POSTURE
The position in which the body is held against gravity while standing, sitting, or lying down. Correct posture
is the proper alignment .An individual needs to assess the alignment of the body parts with other segments of the body
before engaging in any fitness program activities. Correct Posture: proper alignment of body segments in relation to
different body positions.

Curves of a Healthy Back

1. Cervical curve- a slight forward curve in the neck.
2. Thoracic curve - a slight backward curve in the upper back.
3. Lumbar curve - a slight forward curve in the lower back.

Postural Deviations

A number of postural deviation are common among students in the school setting.

1. Forward Head - is characterized by the head and neck extended forward.

2. Round shoulder- scapulae are abducted and shoulder are forward oriented.
3. Round Back – B is characterized by an increased curve in the back region extending from the lumbar to the
upper portion of the back.
4. Kyphosis – b over curve od thoracic vertebrae , combination of the flat chest round shoulder s and forward head.
5. Lordosis – Over curve of the lumbar vertebrae.
6. Kypholordosis-increase lumbar vertebrae.
7. Scoliosis - is the lateral curvature of the vertebral column.
8. Winged scapulae - is the characterized by prominence in the vertebral borders of the scapulae.
9. Pes planus - is a decreases longitudinal arch of the foot.
10. Genu varum or bowlegs -is a deformity of the lower extremity wherein the knees are separated when
the feet are joined together.
11. Genu valgum or knock knees - is observe when the knees are drawn together and the feet are
separated.
Benefits of good posture:

1. It promotes movement efficiency and endurance

2. It contributes to an overall feeling of well-being
3. It contributes to good appearance, project poise, confidence and dignity
4. Good posture is also good prevention

Effects of poor posture:

1. It causes improper alignment of the bone

2. Muscles, joints, and ligaments are prone to strain.
3. May cause fatigue and muscle pain.
4. Can affect position and function of the vital organs, particularly those in the abdominal region.

CAUSES OF POOR POSTURE

1. Improper nutrition
2. Weak muscles or muscle imbalance
3. Disease
4. Fatigue
5. Overweight and obesity
6. Vision and hearing defects
7. Skeletal defects
8. Injuries
9. Incorrect posture habits

BODY COMPOSITION
Refers to the relative amount of muscle, fat, bone and other vital parts of the body. A person's total body weight
may not change overtime. Body composition is important to consider in maintaining health and manage weight.

BODY TYPES
1. Endomorph: having round and curvaceous body, high body fat.
2. Mesomorph: having large bones.
3. Ectomorph: having lean and slender body.
PHILIPPINE PHYSICAL FITNESS TEST

Designed to determine and identify the physical fitness level and deficiencies of an individual. It also
enables the individual to set goal in order o achieve a higher level of fitness and to discover potential athletes.
Tests are conducted twice, a pre-test (initial test) and post-test. Pre-test is usually conducted at the
beginning of the classes, and post-test are done at the end of the semester.
The results of the test are used as guide for the students, for their training and to motivate them to develop
and maintain optimum performance.

TEST ITEMS COMPONENT BEING MEASURED

Standing Long Jump Leg power
Curl – ups Abdominal strength and Speed
50 M sprint Speed
Push ups Arm strength and endurance
Shuttle Run Agility
Sit and Reach Flexibility
1000 M run Cardio – respiratory endurance

AEROBIC EXERCISE

Aerobic exercise is any type of cardiovascular conditioning. It can include activities like
brisk walking, swimming, running, or cycling. You probably know it as “cardio.”

By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.

Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as weightlifting
or sprinting, involve quick bursts of energy. They’re performed at maximum effort for a short
time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period
of time.
How much aerobic exercise do you need?

The American Heart Association recommends 30 minutes or more of aerobic exercise five or more
days each week. That can be broken up, though. For example, you can take three, 10-minute
walks throughout the day.

You should also add in two or more anaerobic strengthening sessions each week that focus on
major muscle groups. If you’re new to exercise, see your doctor. They can assess your health and
recommend a fitness routine that’s safe and effective for you

Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and
healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow.
Then get moving and start reaping the rewards.
How your body responds to aerobic exercise
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll
notice your body's responses quickly.
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your
heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry
away waste products, such as carbon dioxide and lactic acid.
Your body will even release endorphins, natural painkillers that promote an increased sense of
well-being.
How your body responds to aerobic exercise
During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll
notice your body's responses quickly.
You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your
heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry
away waste products, such as carbon dioxide and lactic acid.
Your body will even release endorphins, natural painkillers that promote an increased sense of
well-being.
What aerobic exercise does for your Health
Regardless of age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits,
no matter your age. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.
Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.
Aerobic activity can help you:

1. Keep excess pounds at bay -- Combined with a healthy diet, aerobic exercise helps you lose weight and keep
it off.
2. Increase your stamina, fitness and strength - You may feel tired when you first start regular aerobic exercise.
But over the long term, you'll enjoy increased stamina and reduced fatigue.
You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses - Aerobic exercise activates your immune system in a good way. This may leave you
less susceptible to minor viral illnesses, such as colds and flu.
4. Reduce your health risks - Aerobic exercise reduces the risk of many conditions, including obesity, heart
disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.
Weight-bearing aerobic exercises, such as walking, help decrease the risk of osteoporosis.

1. Manage chronic conditions - Aerobic exercise may help lower blood pressure and control blood
sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality
of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise
may help you manage your condition.
2. Strengthen your heart - A stronger heart doesn't need to beat as fast. A stronger heart also pumps
blood more efficiently, which improves blood flow to all parts of your body.
3. Keep your arteries clear - Aerobic exercise boosts your high-density lipoprotein (HDL), the "good,"
cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in
less buildup of plaques in your arteries.
4. Boost your mood - Aerobic exercise may ease the gloominess of depression, reduce the tension
associated with anxiety and promote relaxation. It can also improve your sleep.
5. Stay active and independent as you age - Aerobic exercise keeps your muscles strong, which can
help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from
falls in older adults. And it can improve your quality of life.
Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory,
reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve
cognitive function in children and young adults. It can even help prevent the onset of dementia and
improve cognition in people with dementia.
Live longer - Studies show that people who participate in regular aerobic exercise live longer than those
who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease
and certain cancers
CARDIOVASCULAR FITNESS - AEROBICS (means with oxygen)

Aerobic exercise would be any large muscle movement done in a continuous and
repetitive way for a long period of time. It is recommended that the exercises continue for at
least 20 minutes at a pace, which raises the heart rate 60% to 80% of the maximum heart rate
(MHR) and the increases respiration.

The FIT (frequency, intensity, time) principle for an aerobic workout is:
F (frequency) – exercise 3 to 5 times a week
I (intensity) – keep your heart rate at about 60% - 80% of MHR
T (time)– Exercise continuously for 20 minutes Cardiovascular exercise is the most
important to maintain weight and health.

DIFFERENT TYPES OF AEROBIC EXERCISE

Aerobic exercises can be running or jogging, walking briskly, swimming laps, bicycling,
dancing, rope jumping, stair climbing, playing handball, racket ball, squash, basketball, soccer,
or interval training.

TYPES OF AEROBIC CLASSES

1. High Impact – Doing large muscle movements with vigor. Movements include jumping
and hopping skills. Recommended for students who are in good physical shape and are
not prone to knee, ankle, hip or back injury. This kind of exercise builds bones and
muscles.

2. Low Impact – Doing large muscle movements having at least one foot on the ground at
all times. Vigorous and jerking movements are eliminated from a low impact aerobic
program which helps eliminate stress injuries. Low impact aerobics is recommended for
beginners, older participants, those prone to injuries and those who do not want the joint
stress of high impact aerobics.

3. Dance Aerobics – Doing actual dance steps and or other rhythmic movements to music
for an aerobic workout. These may be high or low impact.
4. Step Aerobics – A type of aerobic program which uses gravity and the use of a step to
increase the intensity if the workout. - The height of the step is to be increased as the
participant gains conditioning. - Recommended for participants who are not prone to injuries
to the knees, hips, ankles and back. Steps are not recommended for older participants.

5. Slide Aerobics – Side to side, ice skating motion, which is low impact but is difficult for
some people to coordinate.

6. Interval Training – Combining different exercises such as weight lifting, jumping jacks,
lunges, running, etc. at different stations for a 20 minute nonstop workout is an example of
interval training.

7. Tae Bo – Doing a cardiovascular workout using martial arts punches and kicks.

8. Spinning (stationary bikes), bicycling, lap swimming, rowing and other low impact
exercises can be very vigorous and cardiovascular.

MUSCULAR STRENGTH AND ENDURANCE

Anaerobic (without oxygen) Anaerobic exercise is muscle-building exercise, which should

be done only once or twice a week to maintain muscle strength. Do this every other day for
strength development. A day of rest is needed between workouts to get rid of lactic acid and
waste products produced when muscles are working at 90% to 100% maximum. To develop
muscular endurance, do more repetitions at a lesser weight or take less time between
repetitions to rest.

The FIT (frequency, intensity and time) principle of an anaerobic workout is:

F – 1 to 2 times a week with at least 1 day rest in between strength building or

alternate workouts between strength development and aerobics,
I - 90% to 100% maximum effort to get stronger and faster,
T – short bursts of maximum intensity effort with rest in between repetitions.
DIFFERENT TYPES OF ANAEROBIC WORKOUTS

Anaerobic activities are weight lifting for strength, sprints, pitching and hitting, long and high
jumps, discus and javelin throws, pole vault, football tackling, ETC.

PARTS OF A WORKOUT

A. Warm up – A gradual increase of circulation is a must. The participants should start with
big slow stretching type movements and gradually increase intensity, as the body warms up
and circulation increases.

B. Workout – The cardiovascular workout should last at least 20 minutes at a pace which is
working 60% to 80% of participants “Maximum Heart Rate”. The muscular endurance
exercises should be several repetitions at 90% to 100%.

C. Cool Down – The cool down is important to gradually decrease the heart rate, remove
waste products and to lower the body temperature to near normal levels.

*Gradual slowing movements will help eliminate the lactic acid buildup which causes
soreness. Participants should cool down for at least 7 to 10 minutes and should not stop the
cooling down process until they have taken their pulse and it falls to 20 or below for a 10
second count.

Flexibility

Flexibility can be gained through stretching daily and should be done before and after any
workout.

The increased range of motion will be best achieved it you stretch after the work out when
muscles are warm.

Stretching should be static (not bouncy or jerky) and low impact kinds of exercise. Stretching
should occur daily to prevent injury and keep the body flexible.
Types of stretching classes are:

1. Yoga – Holding stretching positions for periods of time.

2. Pilates – Stretching and light muscular endurance through a range of motion, creates this
unique cardiovascular workout.
3.Tai Chi – An oriental form of exercise that flows through movement and poses.

HOW TO DEVELOP A FITNESS PROGRAM

A. Decide what type of program would best suit your interests as well as your abilities and
exercise needs.

B. Cross train- Alternate the types of exercises you do each day. Jog one day, swim the
next, weight lift the third, etc. so you don’t develop only one component of fitness, you don’t
get stress injuries from over use and to keep exercising interesting and challenging.

C. Wearing good athletic shoes is a must.

D. Comfortable, loose fitting and perspiration absorbing clothes will keep you more
comfortable and exercising longer.

E. Drink water before, during and after exercising. Stay hydrated!!!

F. Have Fun!! Exercise with family and friends. Make your fitness program fun and
interesting.

G. Make exercise be a priority in your daily schedule.

FITNESS EXERCISE
GOAL SETTING
GOALS
 Goals like a magnets that attract to higher ground and new horizons
 A goal is possibility that fulfils dreams
 Goals is direct attention to important elements of the skills being performed
 Goals is prolong performer persistence
 Goals is foster the development of a new learning strategies
TYPES
 Process Goals – Focused on improving performance techniques and strategies
 Performance Goal – focused on overall performance
 Outcome Goals – focused on winning and social comparison
GOAL SETTING
 Is the setting of identifying something that you want to accomplish
 Is a management technique that involves developing an action plan with targets for a
team or individual
 It is considered both a tool on strategy implementation and performance management
 Most effective performance enhancements strategy
 Part of MST – Mental Skills Training
TYPES
1. Mission Strategy - a short inspiring statement that captures your, goals, principles
and values.
2. Vision Statement - a vision statement paints a picture of you future at the
organizational level, it’s an all-encompassing vision statements vision statements are
usually short and catchy.
3. Big Hairy Audacious - A big hairy audacious goal is an overly ambitious goal that
you’re not likely to achieve but represents a statement about your drive, determination
and vision. commonly used to motivate employees and inspire customers.
 4. Management By Objective – Management by objective is a management technique
that implements strategies and manage performance with process of participative
goal setting.
5. Balanced Scorecard – A goal setting, strategies implementation and performance
management methodology that sets measurable goals is that map to strategy known
as scorecards.
6. S.M.A.R.T. – Is the criteria that goals be specific, measurable, achievable, and
realistic and time bound. It is commonly used in goal setting and project
management.
Specific- Describes what do want to accomplished with as much detail as possibly
Measurable – Described goals in terms that can be clearly evaluated no measurement is
means that tasks or goal will even be attained.
Achievable / Action Oriented - Identifies a goal that focuses actions rather than personal
qualities, Goals must have an action order to complete it>
Realistic – Identify goals that break a longer term goal into a shorter terms goals and
clearly specifies a completion date:
Time Bound – Identify goals that are break a longer term goal into a shorter goals and
clearly specifies a completion date.
Exciting - Exercise should be fun and exciting you should choose exercise activities that
you will enjoy. However, not all enjoyable physical activities will promote
improvement in health – related physical fitness.
Recorded - monitoring your exercise progress is an important factor in providing feedback
and motivation to continue. Maintain an exercise log to provide feedback in terms of
the amount of exercise and performed and another is Fitness testing, It will
provided positive feedback when fitness level are improving.
PRINCIPLE OF GOAL SETTING
1. Set specific goals
2. Set moderately difficulty but realistic goals
3. Set short/ longer term goal
4. Set performance and process as well as outcome goals
5. Set practice and competition goals
6. Record goals
7. Develop goal achievement strategies.
8. Consider personality and motivation
9. Foster commitment
10. Provide foal support
11. Provide evaluation of and feedback about goals

“Motivation depends on goal setting” “ The journey is more important than the
destination” “ Focus on one goal at a time”
TRAINING PRICIPLES AND METHODS
Training
The condition of being physically fit for the performance of an athletic exercise or
contest
Act or science of bringing one such a condition
Training Principles
S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

1. Specificity – Means that special adaptation that is made to the type of demands being
imposed

2. Progression - take the athlete onto together higher level fitness

3. Overload - Providing a progression heightening of the stressor of oblique to body to seek a
higher status of adaptation
F – Frequency
I – Intensity
T – Time
T – Type
4. Reversibility - Indicates situation in which the degree of adaptation brought about by the
training loads will gradually weaken because the intensity was reduced.

5. Medium - Enjoyable form trainings

Modalities / Supplementary activities to improve Performance

1. Warm up exercise
Dynamic Exercise
Static exercise
2. Game Based Activity
3. Cool Down Exercise
Training Methods
1. Continuous training
Exercising without rest interval
Two types of continuous training
a. Long, Slow distance
b. High Intensity
2. Fartlek Training – Training allows to develop the fitness we choose in the way that we
like
3. Interval Training - Alternating between strenuous exercise & rest
4. Circuit Training - we perform of different activities in given sequence
5. Weight Training – This enable us to overload our muscles gradually & safety
6. Plyometric - Develop power
7. High Intensity Interval Training - is a type of training that : involves a series of low to
high intensity workouts interspersed with rest or relief periods , the high intensity periods
are typically closed to an aerobic exercise, while the recovery period involve activity of
lower intensity
8. Core Training – Is a six pack, when in fact the abdominals are only a fraction of your core
muscles while core work does help produced toned abdominal muscles, core exercise
include a lot more than just crunches, functional core training is about power, strength
and stabilization