MODULE 1

EXERCISE PROGRAM

INTRODUCTION:
"Exercise is the magic pill," says Michael R. Bracko, EdD, FACSM. Exercise can literally cure
diseases like some forms of heart disease. Exercise has been implicated in helping people
prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise
helps people prevent and reverse depression.

LEARNING OUTCOMES:
At the end of this module, the student should be able to:
1. Know what is an Exercise Program.
2. Understand the health benefits of having an Exercise Program.
3. Assess one’s fitness level before starting an Exercise Program

TOPIC 1: WHAT IS AN EXERCISE PROGRAM?

Exercise Program is a program detailing a range of physical exercises and the amount of time
each exercise should performed. – www.collinsdictionary.com

Exercise programs are popular. Whether you're a beginner taking the first steps toward fitness or
an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is
essential. There are gyms and other fitness providers with many different types of classes,
exercise routines and equipment, catering to a wide range of people.

Starting a fitness program may be one of the best things you can do for your health. Physical
activity can reduce your risk of chronic disease, improve your balance and coordination, help you
lose weight — and even improve your sleep habits and self-esteem.

Subtopic 1 Health Benefits of Exercise Programs

An exercise program that is tailored specifically to your needs is a great way to stay physically
and mentally fit. It also provides additional benefits such as:

 improved condition of the heart and lungs

 increased muscular strength, endurance and motor fitness
 increased aerobic fitness
 improved muscle tone and strength
 weight management
 better coordination, agility and flexibility
 improved balance and spatial awareness
 increased energy levels
 improved immunity
 increased physical confidence
 reduced risk of chronic disease (such as type 2 diabetes and heart disease)
 improved sleep
  improved brain function and health
 improved general and psychological wellbeing
 greater self-confidence and self-esteem
 improved social life.

Subtopic 2 Assessing Your Fitness Level for an Exercise Program

You probably have some idea of how fit you are. However, assessing and recording
baseline (starting) fitness scores can give you benchmarks (points of comparison) against
which to measure your progress. It’s valuable to assess your progress on a regular basis,
for example each month. Remembering progression with some goals may be achieved in
shorter or longer periods of time.
Before you start your new exercise program, record:
 your pulse rate (heart rate) before and after a walk
 how long you take to walk a certain distance
 how many bench push-ups or squats you can do in 30 seconds?
 your waist circumference (measured midway between the top of your hip bone
and bottom of your ribs). 
 your body mass index (BMI).

Subtopic 3 Designing your Exercise Program

Points to keep in mind when designing your program include:
 Consider your goals. Are you starting a fitness program to lose weight or for
some other reason?
 Think about your likes and dislikes. Choose activities you will enjoy.
 Plan a logical progression of activity. If you’re just beginning to exercise, start
cautiously and progress slowly. 
 Build activity into your daily routine. Schedule time to exercise as you would any
other appointment.
 Think variety. By varying your activities (cross-training), you can avoid exercise
boredom.
 Allow time for recovery after exercising and make sure you have an adequate
healthy diet.
 Put it on paper. A written plan can encourage you to stay on track.

Learning Activity 1
For this activity, I want you to make a reflection on the importance of having an Exercise
Program. Are you willing to make your own Exercise Program? Why?
Assess your fitness level before starting an exercise program using the form below. You will
submit your learning activity through FB messenger.
Name: _______________________________ Professor: ___________________
Code: _______________________________ Schedule: ____________________
Date: ___________________________

Assessing Your Fitness Level for an Exercise Program

Pulse Rate:
Before Walking: _______________ After Walking: _______________
Distance: ____________________ Time: ______________________

Push Ups (30Sec.) _____________ Squat (30Sec.) _____________

Waist line: ___________________ BMI: _____________________

(Note: Attach your Post Physical Fitness Test Result)