Reporters: Professor:

Shiela Mae Sales James Olorosisimo

Anne Pascual Course Facilitator
Jade Tangonan
Shairra Apruebo
Ricky Dariagan Jr.
Shaira Estorque
Vince Francisco
Janah Michelle Almasol
BS ARCH 1B

Exercise Basics

Basic Position Where Most Exercises Begin

A. Standing Positions

1. Feet Together or Feet Parallel

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The
weight of the body is on both feet and the trunks is at the center. Arms at sides.

3. Lunge Position

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

4. Half-Knee Bend

Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on
hips.

5. Full Knees Bend or Squat Position

The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls
of the feet.

B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward, toes pointed, trunks erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs.

3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight.

4. Tuck Sitting Position

Sit on buttocks, bend knees close to body; round back so that the forehead and the knees
are in contact; hold shin of legs.

5. Stride Sitting Position

 Sitting on buttocks, spread legs apart, trunk erect, hands on thighs.

6. Side Sitting Position

Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees.

7. Hurdle Sitting Position

Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg extended
diagonally forward.

8. Heels Sit

From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips.

C. Kneeling Positions

1. Kneeling Position

Kneel on both knees, knees close together, body erect, hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half-Kneeling Position Right of Left

Kneeling on right, left in half-kneeling position in front. Hands on hips.

4. Kneeling Position One Leg Extended Sideward Position

Kneeling on one leg, the other extended sideward, forward or backward.

D. Lying Position

1. Back or Supine Lying Position

Lying on the back, the body us well extended, arms overhead, toes pointed.

2. Front or Prone Lying Position

Body is well extended and in front of the body in contact with the floor. Toes pointed, arms
forward.

3. Side Lying Position

With the body well extended, the side of the body is in contact with the floor, one hand on
the floor overhead and the other hand bent close to chest palms on floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor.
Arms overhead.

5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead, hold shin of legs.

E. Arms Support Positions

1. Supine or Back Arm Support

 From a long lying position, lift the body with straight arms support. Body, legs and toes
well extended and one straight line.

2. Prone or Front Arm Support

From a front lying position. Lift the body to front arms support; body, legs and toes well
extended and in one straight line.

3. Side Arm Support

The body is supported with the right or left arm; the body is well extended.

F. Four-Base Positions

1. Dog Stand Position

From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the
knees and hands are the base of support.

2. Bridge Stand Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.

G. Hand Position

1. Hands on Waist

Place hands on waist. Fingers pointing front thumbs pointing backward.

2. Hands on Chest

Palms facing down, thumbs touching the chest, elbows in line with the shoulders.

3. Hands on Shoulders

Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the
shoulders, rib cage lifted.

4. Hands on Neck

Bend arms from the elbows, place hands behind the neck, finger tips meeting each other,
elbows in line with the shoulders.

5. Hands on Hips

Place hands on hips, thumbs pointing back and fingers pointing front.

H. Arm Position

1. Arms Forward

Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows
slightly extended.

2. Arms Sideward

Raise arms sideward, palms facing down, finger tips in line with the shoulder.

3. Arms Upward

Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in
line with the body.
Parts of the Body to Condition

Arms and Shoulders Girdle

1. Arms Stretch

Hold hands at the back with the elbows close together, fingers interlaced, palms facing out.
Hold this position for 4 counts or more. This can be done in standing stride position or long sitting
position.

2. Arm Circling

Standing or cross sitting position, raise arms sideward. Circle the arms without bending the
elbow. Start from a small circle and gradually increase the circumference. Reverse the circling.

3. Arm Push-Up

From a dog stand position, bend arms so that the chin touches the floor, the elbow is off
the floor and the fingers pointing forward.

4. Arms Swing

From a dog stand position, swing right arms sideward backward with slight body twist to
the right, left hand stays on the floor. Do this 8 counts. Do this with the left hand. Repeat as desired.

5. Knee Push-Up

Prone lying position with knees bend, place hands in push-up position. Push the body up
to straight arm support then slowly return to starting positin.

6. Arm Push-Up

From a prone lying position, arms in push-up position, push the body up to front arm
support, the body straight. Slowly go down to starting position.

Hips, Legs, and Feet

7. Knee Bends

Starting position; feet together, hands on waist.

a. Half-Knee Bend Feet flat on the floor. Hold 8 counts

b. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts; slowly
come up to standing position---8 counts.

8. Leg Raising

Feet together, arms sideward, raise right leg forward, return to position, do this 4 times.
Raise legs sideward, do this 4 times; raise legs backward, do this 4 times. Repeat the whole
movement with the left leg. Do the whole exercise right and left alternately.

9. Standing Body Bend Backward

Standing slightly stride, bend trunk backward from the waist, hands on hips.

10. Frog Sot or Tailor Sit

Place hands on knees and push knees downward ct. and; the return to position, ct. I.

11. Kneeling Arch Back

 Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in
front.

12. Long Sitting Rest Position

From a long sitting rest position; flex right knee so that the toes are pointed close to the
other left knees; stretch to leg raise in front; return to first right and left alternately as desired.

13. Long Sitting Rest Position with Straight Leg Raise

Action: Bend both knees stretch both legs up and lower both slowly to starting position.

14. Long Sitting Position with both Legs Raising

From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and return
to position. Repeat as desired.

15. Supine Lying Position with Leg Raise

From a supine lying position, raise right leg in rear, return to position. Do the same with
the left leg. Repeat alternating right and left leg as desired.

16. Side Lying with Leg Raise Sideward

Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend

From a stride position; arms upward, bend trunk to the right leg. Return to position. Do the
same action to the left leg. Return to position. Raise arms upward bend forward to center of the
legs, arms touching the feet. Return to position. Repeat as desired.

18. Hurdle Sit, Leg stretch, and Trunk Bend

From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position
for 4-8cts. Return to position and repeat as desired. Change position and repeat as the whole action.

19. Kneeling Position with One Leg Extended Forward

From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to
the extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg extended
forward.

20. Kneeling Position with One Leg Extended Sideward

Body bend sideward. Hold this position for 4-8cts. Repeat as desired. Change position and
dothe same action.

Trunk and Abdominal Region

21. Lateral Bends

Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left
pressing the trunk slowly downward. Return to position and change position of the hands. Repeat
the bend to the right.

22. Bend Trunk Backward

From a stride standing position, hands at the back of the thigh (thumb pointing in and
fingers pointing outward); bend trunk backward. Stay in this position for 4 cts or more. Return to
position.
23. Dog Stand Position with Leg Raise in Rear

From a dog stand position extend the right leg in rear toes touching the floor; raise the
extended leg upward in rear. Head is held up and the supporting arms straight. Trunk bend from
the waist as the leg is raised in rear. Return to starting position and repeat this action as desired,
right and left alternately.

24. Abdominal Curl

From a supine lying position, hands in front of thigh; lift head forward, then the chest. Hold
this position for 4 cts. Return to position and relax. Repeat as desired.

25. Supine Lying with Leg Bend and Stretch

From a supine lying position bend knees close to body; stretch the legs upward. Slowly
lower the legs to starting position.

26. Hook Lying Position with Hip Push-Up

From a hook lying position, push the hip upward to full extension of the body. stay in that
position for 4-8cts. Return to starting position. Repeat as desired.

27. Prone Lying Position, Leg Raising at the Back.

Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right
and left. (Movement from the hip joint legs straight). Do this movement several times as desired.

28 Prone Lying Position, both Legs Raise

Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position
for 4 counts. Return to starting position and repeat as desired.

29. Prone Lying; Arm Push-Up; Arch Back

Starting Position: Place hands close to chest at the sides. Push arms to stretch full extension,
trunk to arch back. The hips and legs remain on the floor. Do this movement slowly (4-8cts).
Return to original position. Repeat as desired.

30. Prone Lying Position; Lift Head and Chest

Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs
remain on the floor. Hold this position for 4-8 cts. Return to standing position and repeat as desired.

31. Do no. 29 and bend the knees t touch the head with the toes. Hold for 4-8 cts, Return to starting
position and relax. Repeat the action as desired.

32. Prone Lying with Ankle Hold

Starting Position: Hold both ankles with both hands and pull the legs off the floor at the
same time, lift the chest to form an arch. Hold several seconds. Return to starting position. Repeat
the action as desired.

33. Shoulder Stand

Raise both legs to full extension, hips, elbow resting. Place the hands under the hips, elbow
resting on the floor. Hold this position.

34. Shoulder Stand with Knee Bend

From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L
knee. Do this action alternate right and left. Movement must be slow.
35. Shoulder Stand with Legs Overhead

Starting Position: Supine lying; arms overhead

Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the toes touch
the floor. Stay in this position for several seconds. Return to starting position and relax. Repeat
this action as desired.

Exercise Stages
Including the "3 Essential Phases" in your workouts not only produces better results, but it
also helps stave off injuries. Be sure to perform a: "Warm up" "Conditioning" and "Cool Down"
phase for any type of workout too, i.e. cardiovascular conditioning, strength training, yoga, Pilates
etc. Warm ups and cool downs weren't designed solely for "cardio" workouts. They should be a
part of any activity or sport that you do. Even though warm ups and cool downs might not be as
exciting as just getting after it, including all the essential phases guarantees you a better workout
and the prevention of possible injuries that could side-line your progress.
There are also 5 stages of Exercise:

1. Pre-contemplation:

This person is not even thinking of exercising. This person says 'yeah right' when you ask if they
work out.

Strategy: What this person needs is more information. They would be unlikely to seek out that
information themselves because they are not even interested in exercise. But if you know someone
in this stage and you want to help them, you might want to find out what misunderstandings they
have about exercise.

This person probably feels this way because they have some fears or misunderstandings about
exercise. I know people who believe that exercise has to be really intense to be effective and they
aren't willing to spend an hour in a breathless state. I know people who think they are too old to
start exercising and people who think they shouldn't exercise because they have a bad back or
arthritis or they are pregnant. In all of these cases, I would encourage these people to ask their
doctor about it and most of the time their doctor will say that some exercise is almost always better
than no exercise.

Stage 2: Contemplation

This person is thinking about it but hasn't done anything about it. This person at least feels guilty
that they DON'T exercise.

Strategy: In this stage it's usually about increasing self-confidence. This is where having a buddy
or social support can be so helpful. Having someone agree to walk into that first fitness class with
you or agree to walk half of the 5K race with you can mean all the world. For example, there's a
yoga studio where I live that has a class that is only for men who are absolute beginners. Because
no one wants to feel like they are going to be the only one in the room who doesn't know what to
do!

Stage 3: Preparation

If you're here, you're still not working out!

You might have bought fitness wear by this point, even bought a gym membership but you aren't
using it. By the way, what percentage of gym memberships do you think go unused? It's between
60-80 per cent! So a lot of us are stuck here. And what do you think is the number one reason why
people say they don't use their gym membership? "I don't have the time."
Strategy: At this stage you need to be honest about what that final barrier is and tackle it
specifically. For example, recognize if you're prioritizing other things in your life over exercising,
that's the only way any of us free time to exercise, we're all busy. Find your excuse and get past
it!

Stage 4: Action

This person is exercising but haven't been doing it for very long. This is the New Year's Resolution
January exerciser!

Strategy: The first thing you want to do is give yourself serious props for exercising. Studies prove
that rewards work so treat yourself a little. Get an unnecessary pedicure or have a long chat with
an old friend that you miss, whatever makes you feel rewarded. The danger here is relapse. People
in this stage are fragile in their self-conception as active people so they might have a lazy weekend
and then think 'forget it, I failed.' A lazy weekend (or week) doesn't necessarily mean a lazy life.
It's up to you to get back on that horse!

Stage 5: Maintenance

This person has been exercising for six months or more. This is the person who kept their resolution
and has made it a lifestyle change!

Strategy: The risk here is that you might be getting bored, you might be 'plateau'-ing (where
people are noticing diminishing results from their same old workout) and that can cause some
people lose their enthusiasm. This is a good time to set new goals and again, it's all about that
social support or workout buddy. Studies show that people who participate in group exercise
classes are six times more likely to renew their gym membership year after year. Joining a team or
signing up for an event with a friend can really give you the motivation to take your training to the
next level.

https://www.cbc.ca/stevenandchris/health/5-stages-of-exercise

https://www.sharecare.com/health/types-exercise/what-three-phases-
exercise?fbclid=IwAR2Yr5qYanb6sxS1dn1fbZvSmDArnfcZV5irOHGkxSVVf5aA7kXUTFNhc
G8

Building the Attitude

1. Always act with a purpose.

Before you take any action, decide how it will serve your greater goals. If the connection is weak
or non-existent, take that action off your to-do list. Aimless activity wastes time and energy.

2. Stretch yourself past your limits every day.

Doing the same-old, same-old is depressing, even if your same-old has been successful in the past.
Success is like athletics; if you don't stretch yourself every day, you gradually become slow and
brittle.

3. Take action without expecting results.

While you naturally must make decisions and take action based upon the results you'd like to
achieve, it's a big mistake to expect those results and then be disappointed when you don't get
them. Take your best shot but don't obsess about the target.

4. Use setbacks to improve your skills.

Rather than feeling bad if you fail or get rejected, look back at your actions and see what you can
do (if anything) to improve your performances. Remember: the results you receive are the
signposts for the results you want to achieve.
5. Seek out those who share your positive attitude.

It's a scientific fact your brain automatically imitates the behaviors of the people around you. (It's
because of something called a mirror neuron). Therefore, you should surround yourself with
positive thinkers and shun those who are excessively negative.

6. Don't take yourself so seriously.

If you want to be happier and make those around you feel more comfortable, cultivate the ability
to laugh at yourself. If you don't (or can't) laugh at yourself, I guarantee you that the people you
work with are laughing behind your back!

7. Forgive the limitations of others.

High standards are important, but humans are, well, human. It's crazy to make yourself miserable
because other people can't do a job as well as you think you could, or when people don't share your
vision with the same passion that you feel.

8. Say "thank you" more frequently.

Achieving an "attitude of gratitude" requires more than simply being aware of what's wonderful
in your life. You must, and should, thank other people for their gifts to you, even if that gift is
something as simple as a smile.

Reference:
Geoffrey James (2013).8 ways to improve your attitude
https://www.inc.com/geoffrey-james/8-ways-to-improve-your-attitude.html

Introduction to Exercise

Most people have been led to believe that changing your body just involves strict dieting.
Healthy and consistent nutrition is a huge part, but without exercise you aren’t able to achieve the
actual body shape you want. Calorie restriction with out effective exercise will just leave you in a
saggy human shell, you simply go from being overweight to being a skinny fat person.
The skinny fat person is a tragic waste of a human body! We are made to be brilliant!! But
by lacking the muscle and bone structure not to mention a healthy mindset to hold yourself with
strength or confidence you don’t feel empowered or positive about your body because underneath
the smaller sized clothing is still the side effects of being over weight. The flabby flesh and lose
skin, wobbly bits and lack of muscle tone are still lurking underneath. The outside may have
changed but the inside still feels unworthy and punished.
The answer to this problem is… the gift of EXERCISE! Yes, heart pumping, body moving,
endorphin releasing, muscle strengthening and enjoyable exercise!
The only way to shape the body is through effective weight resistance exercise, starvation,
deprivation, yo-yoing, under eating, following fad after fad or simply not knowing will never get
you the results you crave.
You may have looked at others and said they just have good genetics, but that’s not always
true! Many people who really love exercise now may not have before they started, but they
practiced discipline, control and dedicated time and energy into their body and got the benefit of
it.
Exercise doesn’t have to control your life, it should be enjoyable, motivating and most
importantly it should get you results.
 Having a Play trainer to help you set goals for your training is inspiring and motivating!
Then seeing what you achieve is one of the greatest feelings in the world! It is far better than
suffering through a diet only to become a saggy human shell!! Maybe your goal would be to
building a bigger chest or strong back, or having shapely legs and great posture! You must ask
yourself more than just I want to lose weight; You need to ask yourself what your ultimate body
looks like! Wether it be healthy, fit, toned, strong, muscular, firm, lifted!
Exercise is the only way to truly shape and sculpt your body into a masterpiece.
It’s time to change your body into the shape you’ve always wanted, contact us now!
https://www.playfitness.com.au/introduction-to-exercise/