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PATHFIT 2
(Exercise Base Fitness Activities)
Programs of Exercise

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Program Content

In this program, some of the more popular planned and general exercises programs are discussed. Also, the advantages
and disadvantages of various programs are considered. Other types of programs such as sports and unplanned programs
are also presented.

Objectives

1. To classify exercise programs into three different types: planned, general, and sports.

2. To describe the types of programs included in each category.

3. To discuss the advantages and disadvantages of the various types of exercise programs
Key Terms

1. Planned Exercise Programs: Programs of exercise which are preplanned, often by experts, to meet the needs of
certain groups of people.

2. General Exercise Program: Less formal exercise programs which you tailor to your own needs such as jogging,
biking, hiking and swimming.

3. Aerobics: A term meaning “with oxygen”, which in this case described a planned program of exercise developed
by the famous fitness expert Dr. Kenneth Cooper.

4. Aqua Dynamics: A planned program which includes exercises done in the water.

5. Continuous Rhythmical Exercise Program: A program originated by Dr. T.K. Cureton which includes calisthenics
done continuously and alternated with walking and jogging.

6. Circuit Program: A series of exercises done at different exercise stations often with little rest between exercises.

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7. Weight Training: Using weights (barbells or weight machines) to develop strength and muscular endurance.

8. Interval Training: Anaerobic exercise which involves alternate vigorous exercise and rest.

9. The Adult Fitness Program: A planned program developed by the President’s Council on Physical Fitness and
Sports of USA.

10. The Royal Canadian XBX Program: A planned exercise programs designed originally for the Air Force personnel
but which are also useful for all adults.

11. The West Point Program: A planned exercise program developed originally for the cadets at the United States
Military Academy.

Review Questions:
1. Name some of the planned exercise programs. What are the advantages of the different one?

2. What are some of the general exercise programs?

3. What are the most popular sports?

4. Which programs are best for fitness?

5. Which programs do you like best? And Why.

Programs of Exercise
If you want to feel good, look good, be healthy, and enjoy life, you will always need to do some kind of regular physical
activity. You should think of exercise as something that you have the opportunity to do, not something you have to do.

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No single type of physical activity is best for you. If the exercise or activity is to be enjoyable, it must meet your personal
needs.

There are many kinds of exercises and activities. They can be divided into three different groups: Planned Exercise
Programs, General Exercise Programs, and Sports Activities. We will explain and discuss each of these three broad
areas. Let’s begin with the Planned Exercise Programs.

There are many books written about exercise. Exercise and physical fitness are becoming well accepted in our society.
Many of the books written about exercise have dealt with Planned Exercise Programs. These programs include specific
exercises that are recommended for people of specific ages or fitness levels.

We will describe a few of the more popular programs; however, if you want to do any of the programs or find out more
about them, you should get a copy of the specific program book. Be sure to read the program before you try it. It is
important that you start at the appropriate level based on your own personal fitness needs. The main reason for
presenting these programs here is to give you an idea of what these programs are like.

The Adult Fitness Program is a program of calisthenics which is described by the President’s Council on Physical
Fitness and Sports. Although it is mainly for adult Americans, but it can also be used by teenagers. The program
includes several levels, starting with one for beginners and progressing to those for very fit people. The program uses ten
calisthenics exercises along with some cardiovascular activities such as walking and rope jumping. It is a progressive
program, and levels are recommended for different degrees of fitness. The program is designed principally to develop
muscular endurance, flexibility, and some strength and cardiovascular fitness. You may wish to supplement such a
program with some additional exercise if cardiovascular fitness and fat loss are your goals.

The Royal Canadian XBX and 5BX Programs are similar to the Adult Fitness Program. The Canadian programs were
developed by the Canadian Air Force for use by military personnel, but they have been adopted for use by civilians since
they were first developed in the early 1960’s.

The exercises require approximately 11 to 12 minutes a day and are appropriate for teenagers as well as for adults. the
XBX program is for women and has ten exercises, and the 5BX program with five basic exercises is for men.

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The program is concluded with a walk or short run for cardiovascular conditioning. As with the Adult Fitness Program,
you may wish to supplement these exercises with additional cardiovascular fitness exercises and exercises which will be
useful in expending calories for fat loss.

Aerobics is a program of exercise developed by Dr. Kenneth Cooper, originally for the use of the United States Air Force.
Now the program is widely used by many other people. This program is well suited for people of all ages and includes
different kinds of exercises. In this exercise program each person tries to work up to earning at least 30 aerobic points
per week. The harder you work, the more points you receive. Thus different activities or exercises have different point
values. You can earn from such activities as: walking, swimming and tennis.

The program offers a great variety of activities from which to choose. This program is excellent for developing
cardiovascular fitness and expending calories for fat loss; however, you will probably want to supplement the program by
doing some additional exercises for flexibility, strength, and muscular endurance.

Aerobic exercises to music is another type of planned exercise. This type of program includes a combination of dance
steps and calisthenics done to music. Examples of these programs, which are popular among people of all ages, are
Aerobic Dances like (Hataw, Taebo & Belly Dancing), Rhythmic Aerobics, and Jazzercise,

Though this program can be done to any kind of music, including your own records and tapes, it is probably best to start
with some already established routines. Many variations of dance steps and rhythms are used to keep the activity
interesting. Properly done, aerobic exercise to music is good for developing all parts of health-related fitness.

Aqua Dynamics is a program of exercise done in the water. The exercises are similar to those done outside the water,
and these are combined with some regular swimming. When you enter the water, you will feel lighter because water is
much heavier than air. For this reason some of the exercises are easier to do in the water than on land. This makes
water exercises especially good for people with weight problems. Because water also offers resistance to some
movements, some exercises are more difficult. The size of the pool is not important in Aqua Dynamics, so exercises can
be done also well in small swimming pools.

The Continuous Rhythmical Exercise Program was developed by Dr. T.K. Cureton at the University of Illinois. This
type of program includes calisthenics, jogging, and other slow-moving activities. In continuous rhythmical exercises you
keep moving all the time. Between exercises you jog or run in place. This is done to keep the heart rate elevated during
the entire exercise program. This will help you meet the requirement of your threshold of training.

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There are three levels to the program called the low, medium, and high gear programs of Continuous Rhythmical
Exercises.

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