PE 103

MOVEMENT ENHANCEMENT

Physical Education - an integral part of general education designed to promote the optimum development of
the individual physically, socially, emotionally, and mentally through total body movement in the performance of
properly selected physical activities.

Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without undue
fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with
enough energy for leisure time activities.

Physical Activity - a body movement that is produced by the contraction of skeletal muscles and that
substantially increases energy expenditure.

Exercise - a type of physical activity that requires planned, structures, and repetitive bodily movements to
improve or maintain one or more components of physical fitness.

Warm-up – is defined as the preparation of the body physically and mentally for the conditioning bout. This
means that the heart, lungs and muscles are being set for an increased workload, an activity that is of higher
intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the body is
ready for the activity/exercise proper. This also means lesser chances of injury occurrences while exercising.

Cool Down – this is when the body tries to return to its normal or resting state. This may be the latter phase of
the conditioning bout but done at a lower intensity level followed by light stretching exercises. This may take
about 5-15 minutes, enough time for the body to prevent muscle soreness and stiffness, and blood pooling that
may result to a person’s feeling of dizziness and faintness. The guide that will indicate that cooling down has
served its purpose is if the heart rate is approximately 100-110 bpm or even less.

BENEFITS OF EXERCISE
1. Improves psychological functioning.
2. Improves appearance
3. Increased efficiency of the heart and the lungs
4. Increased muscle strength and endurance
5. Protection from lower back problems
6. Maintenance of proper body weight
7. Possible delay in the aging process
8. Reduce the risk of cardiovascular diseases
9. Reduce stress response

PROBLEMS OF INACTIVITY
1. Obesity
2. Back Pain
3. Tension Syndrome
4. Emotional Instability
5. Hypertension
6. Diabetes
7. Prone to Cardiovascular Diseases

COMPONENTS/PARAMETERS OF PHYSICAL FITNESS:

A. Skill-Related Components of Fitness

Contribute to one’s ability to perform skills and to participate in enjoyable leisure activities. Skill-related
components are developed after the health-related components.

1. Speed – is the ability of the individual to move from one point to another or one direction within the shortest
time possible.
Activity tests to measure speed:
50-meter Sprint Double Heel Click
100-meter Dash

2. Power – is the ability to exert or apply a single maximum force within the shortest time possible.
Strength + Speed = Power

Activity tests to measure power:

Standing Long Jump Vertical Jump
3. Reaction Time – the length of time that an individual requires to respond to a stimulus.

Activity test to measure reaction time:

Paper Drop

4. Coordination – is the common denominator of all motor performance parameters. It involves the nervous
system and the skeletal-muscular system and may be as the smooth flow of movement.

Activity test to measure coordination:

Paper Ball Bounce

5. Balance – a special kind of coordination involves reflexes, vision, the “inner ear”, the cerebellum, and the
skeletal-muscular system. It is the ability of the individual to maintain equilibrium in relation to change in body
position. Balance can be categorized into static and dynamic balance.

Static balance involves equilibrium in a fixed position such as standing on one foot or on a balance
beam.

Dynamic balance refers to the maintenance of equilibrium while moving such as walking in a balance
beam.

Activity tests to measure balance:

One-foot Balance Balance Beam Walk

6. Agility – generally defined as the ability to change direction quickly and efficiently while moving as early as
possible as full speed.
Activity tests to measure agility:
Shuttle Run Paper Ball Pick-up

B. Health Related Components

Those components that contribute to the development of fitness and health and functional capacity of the
body will be classified as health-related components. Health-related components are first developed before the
skill-related components.

1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction to
overcome resistance.

Activity tests to measure muscular strength:

Push-ups Modified Push-ups

2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular effort or
capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.

Activity test to measure muscular endurance:

Abdominal Curl-ups

3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM). It involves the
muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low back
pain as well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent injury and
to maintain body mobility. It can be greatly improved by stretching.

It involves four basic movements, namely:

 Flexion – bending a body segment

 Extension – straightening a body segment
 Abduction – moving a limb away from a body
 Adduction – moving a limb towards the body

Activity tests to measure flexibility:

Sit and Reach Shoulder Flexibility
Sit and Reach Wall Test

4. Body Composition - refers to the total make-up of the body using the concept of a two component model:
the Lean Body Mass and the Body Fat.
 The Lean Body Mass consists of the muscles, bones, nervous tissue, skin, blood and organs. These
tissues have high metabolic rate and make a direct, positive contribution to energy production during exercise.

Body Fat of adipose tissue represents that the components of the body whose primary role is to store
energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body Fat is further
the maintenance of life while storage body fat contained in the fatty deposits found under the skin and deep
inside the body.
Activity tests to measure body composition:
Body Mass Index Pinch
Waist-Hip Ratio

5. Cardiovascular Endurance - is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients
to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined as the
maximum amount of work an individual is capable of performing continuously where the work involves large
muscle groups.

Activity tests to measure cardio-vascular endurance:

Walking Test Step Test

EVALUATING SKILL- RELATED FITNESS COMPONENTS

1. Speed Test
Double Heel Click. With the feet apart, jump up and tap the heels together twice before you hit the
ground. You must land with your feet 3 inches apart.

2. Agility Test
Paper Ball Pick-up. Place two wadded paper balls on the floor 5 feet away. Run, pick up the first paper
ball and return both feet behind the starting line. Repeat with the second ball. Finish in 5 seconds.

3. Balance Test
One Foot Balance. Stand on one foot, press up so that the weight is on the ball of the foot with the
heel off the floor. Hold the hands and the other leg straight out in front for 10 seconds.

4. Power Test
Standing Long Jump. Stand with toes behind the line. Using no run or hop step, jump as far as possible.
Men must jump their height plus 6 inches. Women must jump their height only.

5. Coordination Test
Paper Ball Bounce. Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth
between the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times with each hand,
alternating hands for each bounce.

6. Reaction Time Test

Paper Drop. Have a partner hold a sheet of notebook paper so that the side edge is between your thumb
and index finger, about the width of your hand from the top of the page. When your partner drops the paper,
catch it before it slips through the thumb and finger. Do not lower your hand to catch the paper.

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

1. Body Mass Index ( Body Composition )

It is used to evaluate your weight.
Formula:
𝑊 (𝑘𝑔𝑠.)
𝐵𝑀𝐼 =
𝐻 (𝑚2 )

2. Step Test ( Cardio-vascular Endurance )

Material: 12 - inch bench
a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step consists
of four beats - that is, up with left foot, up with the right foot, down with the left foot, down with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60 seconds.
3. Abdominal Curl - ups ( Muscular Strength )
Materials: meter stick and mat
a. Lie on the floor and bend the knees.
b. Measure 5 inches from the buttocks to the heels of the performer.
c. Cross the arms in front of chest.
d. Raise the upper body and let the forearms touch the legs/lap and return to starting position.
f. Repeat as many as possible.

4. 90 Degree - Push ups ( Muscular Endurance )

Materials: mat
a. Lie face down with hands outside the shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.

5. Modified Push - ups ( Muscular Endurance )

Materials: mat
a. Support the body in a push - up position from the knees with hands outside the shoulders, with back
and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.

6. Shoulder Flexibility ( Flexibility )

Materials: meter stick/ruler
a. Raise your right arm, bend your elbow, and reach down across your back as far as possible.
b. At the same time, extend your left arm down and behind your back, bend your elbow up across your
back, and try to cross your fingers over those of your right hand.
c. Measure the distance to the nearest half-inch. If your fingers overlap, score as plus. If they fail to meet,
score as minus, use zero if your fingertips just touch.
d. Repeat with the left arm.

7. Sit and Reach Wall Test ( Flexibility )

a. Remove shoes and sit facing the wall.
b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold for 2 seconds.

NUTRITION AND FITNESS

A. Guidelines for a Healthy Diet

Food Pyramid

It provides a visual image of the variety of foods that Filipinos should eat. The group that must be eaten
the most includes rice, root crops, corn, noodles, breads and cereals and least are fats, oils and sugar. These
food guides can help an individual choose a varied and balanced diet.
 Figure 1. FNRI Food Pyramid
Daily Eating Guide for Filipinos

Nutritional Guidelines for Filipinos 2000

1. Eat variety of foods everyday.

2. Breast-feed infants exclusively from birth to 4-6 months, and then give appropriate food while continuing breast
feeding.
3. Maintain children’s normal growth through proper diet and monitor their growth regularly.
4. Consume fresh, lean meat, poultry, and dried beans.
5. Eat more vegetables, fruits, and root crops.
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and calcium-rich foods such as small fish and dark green leafy vegetables
everyday.
8. Use iodized salt, but avoid excessive intake of salty foods.
9. Eat clean and safe foods.
10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic
beverages.

B. Macronutrients

1. Carbohydrate – the chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4 kcal.
It is also the preferred energy source for most of the body’s functions. As long as carbohydrate is available to
the body, certain body cells such as the nerve cells in the brain and retina, and the red blood cells depend
exclusively on it for energy.
Active individuals and athletes consume a high carbohydrate diet (carbohydrate loading) to maximize storage of
glycogen for fuel. These foods have also been shown to improve sports performance especially among
endurance athlete.

Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one gets from rice,
corn, root crops, pasta, bread and bakery products, fruits, vegetables, milk and milk products and many
processed foods and drinks.

2. Fat – provides a concentrated source of food energy, providing 9 kcal per gram. It is also important component
of body cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K. Other functions of fats
include body insulation and padding from extreme temperature and shock, and provide palatability and satiety
value to foods.

The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3) acids. They
must be provided by the diet hence the name essential fatty acids. They are used to maintain the structural
portions of cell membranes and to synthesize eicosanoids. Eicosanoids are hormone-like compounds that
function in the blood pressure regulation, blood clotting and immune response. Some of the important derivatives
of linolenic acid are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are necessary in
normal brain development and in the prevention and treatment of various diseases such as heart disease,
hypertension, arthritis, and cancer. EPA and DHA also constitute a large part of the eye’s main center vision, the
retina.

Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil. Unsaturated fats are
found in nuts, fish and vegetable oils such as corn oil.

3. Protein – the body-building nutrient. Proteins are needed for growth and repair of body cells. No new living
tissue can be built without it, for protein is a part of every living cell and every tissue. They are also essential
components of enzymes and hormones needed for vital life processes such as digestion absorption and
metabolism. Proteins also help produce antibodies to fight infection, maintenance of fluids and electrolyte
balance and acid-base balance and transport of substance around the body. Protein provides some fuel to the
body, yielding 4 kcal per gram.

Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried beans and
nuts.

C. Vitamins

Vitamins in food occur in much smaller quantities than the macronutrients. They regulators or facilitators of body
processes. Certain vitamins assume antioxidant functions (vitamin C, E and beta-carotene) that may help protect
cell membranes. Furthermore, vitamin D acts as a hormone. The human body needs an adequate supply of 13
vitamins --- fat-soluble vitamins A, D, E and K and water-soluble vitamins C and B complex.

Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources of protein,
carbohydrates and fats are also good sources of some vitamins.

D. Water and Minerals

Water constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical
reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best for it. These
special fluids regulate the functioning of cells. The entire system of cells and fluids remains in a delicate but
firmly maintained state of dynamic equilibrium called homeostatis.

Body water acts as transporters of nutrients and waste products, lubricant around joints and shock absorber in
certain body organs (spinal cord). It also aids in the maintenance and regulation of blood volume and body
temperature.

Minerals, just like vitamins, do not provide calories but are used as building blocks for body tissues such as
bones, teeth, muscles and other organic structures. A number of minerals such as zinc, iron, and copper are
components of enzymes known as metalloenzymes, which are involved in the regulation of metabolism.

Muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting, maintenance of body water
balance, blood acid-base balance are some physiological processes regulated or maintained by minerals.

PRINCIPLES AND METHODS OF CARDIO-RESPIRATORY TRAINING

Training is a systematic method of physical conditioning. Before an individual perform an activity, he should
know the guidelines in doing the activity.
Training is defined as a systematic process of repetitive, progressive exercise of work, involving the learning
process and acclimatization.

The basic training principles help coaches to design program that are specific and safe for an individual athlete.
The training principles outlined below will appear to focus mostly on fitness training but the majority will also
apply to technical, tactical and psychological training.

A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to factors
such the individuals state of training, the characteristic athletes have inherited from their parents, their personal
commitment and their level of physical and mental maturity, their sexes and age levels.

No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles,
nutritional preferences, and they respond to exercise and its physical and social environments and their own
unique way. It is therefore essential that the exercise programs caters to these individual needs and preferences.

B. ADAPTATION – Is the way the body responds to the training program. The parts of the body that are actively
stressed during exercise adapt to those stresses, leading to an increase in performance.

C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In order for the
muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a load greater
than the usual. It relates to the principle of used in that your energy systems must be stressed beyond their
normal levels of activity if they are to improve. For the body’s systems to make these adaptations, they must be
overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be
stressed to a greater extent than normal.

For physical activity to be effective, it must be done with enough intensity, frequency and duration.

 Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be. This is
probably the most critical of the different factors that determine the amount of positive physical change to
take place.

 Frequency – (how often) it is the number of times one should exercise in a week. According to studies, for
one to achieve something out of ones physical fitness activity, one should exercise at least 3-4 times in a
week. Increased frequency may be necessary for those training for competition.

 Duration – (how long) the length of time at which the exercise program is executed. An average work-out
will last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional to the
duration. As the intensity increases, duration decreases and vice versa..

D. PROGRESSION – As one reaches their fitness potentials, the rate of improvement begins to plateau. The
overload imposed on an athlete must be progressive. If a training program stays at the same intensity for a whole
year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded.
For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry into the
program. As the body begins to adapt to the exercise routing, the intensity, duration, and or frequency may be
increased so as to keep up with the improvement of the body.

It is important to progress slowly, as too rapid progression may contribute to the development of overuse injuries.

E. REVERSIBILITY- The adaptation that take place as a result of training are all reversible. Adaptation to
endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more
slowly. The principle of reversibility is another way of stating the principle of disuse. If your energy systems are
not utilized, it deteriorates to a level congruent to your level of activity. It indicates that disuse or inactivity results
in loss of benefits achieved in overloading.

In order to maintain a desired level of fitness, you need to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we “store” fitness.

The principle states that if an individual stops to exercise, the body returns to its initial level of fitness.

F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and position of
the performer. It indicates that you must train specific energy system and specific muscle groups in order for
them to improve.

2 Types of Specificity
 Metabolic Specificity- involves training a specific energy system.
 Neuromuscular Specificity – involves training specific muscle group.

Special Considerations:

 The program must be specifically planned in terms of the sports itself.

 The program must be geared specifically to the individual using it.

G. RECOVERY –It is during the recovery sessions that the adaptations to training take place. Recovery sessions
may not necessary means complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics.

It refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity
begins.

H. VARIATION – Refers to the need of the body to undergo changes. If training programs are repetitious, athletes
can soon become bored and lose their motivation.

I. EXERCISE PRECAUTION – Prior to undertaking an exercise program, some precautions should be followed.

 Medical Examination
 Warm-up

J. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the individual and it
should be governed by the preference and the timetable of the individual.

However, exercising one (1) or two (2) hours after a heavy meal is not advised because it may result to
indigestion. Digestion takes place one to two hours after a heavy meal, where blood and oxygen is needed for
good digestion. If an individual exercises at this time, the exercised muscles will also demand more blood and
oxygen supply. As a result the blood and oxygen needed for digestion will not be enough, thus, indigestion may
likely be experienced.

CARDIO-RESPIRATORY TRAINING

The design of an exercise program must also incorporate four factors, including frequency of exercise (F),
intensity of exercise (I), time or duration of exercise(T), and type of mode of exercise(T). Such factors (FITT) are
important for developing and maintaining cardio-respiratory and musculoskeletal fitness.

Frequency is a number of times an individual should exercise in a week.

Intensity is the difficulty level of the exercise.
Time is the duration of the exercise.
Type is the mode of exercise.

Cardio-respiratory Fitness Guidelines to Exercise Programming

For sedentary and unfit persons, it is recommended that the lower limits of the FITT principle be utilize, whereas
most CRF program tend to engage in exercise of moderate frequency (three to four times per week), intensity
(60 to 70 percent heart rate reserve), and duration (30-40 minutes). Fitness professionals must understand how
each of these factors in the FITT principle interrelate and how to modify such elements in order to individualize
the program.

Recommended Components of CRF Exercise Program:

Frequency (How often to exercise) Three to five days per week on alternate days

Intensity (How hard to exercise) 60-90% of maximal heart rate

Time/Duration (How long to exercise) 15-60 minutes (continuous)

Type mode (What activity to engage in) Large muscle activity, rhythmic ; biking/
cycling, walking, jogging/running, aerobic
dance (low impact), steps aerobic, swimming,
rowing, stair-climbing
CARDIO-RESPIRATORY ENDURANCE

- also referred to as cardiovascular fitness, cardio-respiratory fitness or aerobic fitness is an essential component
of both physical fitness and all-around good health. Specifically, cardio-respiratory endurance refers to the ability
of the heart, lungs and circulatory system to deliver oxygen to working muscles for sustained periods of time. A
cardio-respiratory endurance training program should include activities that elevate the heart rate and involve
the body's large muscle groups.

According to the President’s Council on Physical Fitness and Sports, cardio-respiratory endurance is defined as
the body’s ability to deliver oxygen and other nutrients to tissue and to remove waste products over a sustained
period of time.

TYPES

Walking, swimming, cycling, jogging, bicycling, dancing (aerobic dance/Zumba) and running are examples of
exercises that can improve cardio-respiratory endurance. Even doing household chores such as gardening or
vacuuming can help build cardio-respiratory endurance. Ideally, your training program should include activities
that you enjoy.

EFFECTS

Building cardio respiratory endurance through regular physical activity allows your heart and lungs to work more
efficiently, thereby improving your physical capacity to deal with stress and lowering your risk factors for several
chronic diseases. Regular physical activity helps control obesity, high blood pressure and high cholesterol -- with
a net result of cutting your heart disease risk almost in half, according to the Centers for Disease Control and
Prevention, or CDC. By providing weight control, regular exercise also cuts your risk factors for developing Type
2 diabetes and certain cancers. Additionally, building cardio respiratory endurance benefits mental health by
providing a buffer against anxiety and depression.

HEART RATE

Heart rate is the speed of the heartbeat measured by the number of contractions of the heart per minute (bpm).
The heart rate can vary according to the body's physical needs, including the need to absorb oxygen and excrete
carbon dioxide. It is usually equal or close to the pulse measured at any peripheral point. Activities that can
provoke change include physical exercise, sleep, anxiety, stress, illness, and ingestion of drugs.

Several studies, as well as expert consensus, indicate that the normal resting adult human heart rate is probably
a range between 50 and 90 bpm, though the American Heart Association states the normal resting adult human
heart rate is 60–100 bpm. Tachycardia is a fast heart rate, defined as above 100 bpm at rest. Bradycardia is
a slow heart rate, defined as below 60 bpm at rest. During sleep a slow heartbeat with rates around 40–50 bpm
is common and is considered normal. When the heart is not beating in a regular pattern, this is referred to as an
arrhythmia. Abnormalities of heart rate sometimes indicate disease.

Proper pulse rate technique at the following sites:

Apical site-This is taken at the apex of the heart and can sometimes be felt very clearly by placing the heel of
the hand over the left side of the chest.

Carotid pulse site- This pulse is taken from the carotid artery just beside of the larynx using light pressure from
the fingertips of the first two fingers, not the thumb.

Radial pulse site- The pulse is taken from the radial artery at the wrist, in line with the thumb, using the fingertips
of the first two fingers.

Temporal pulse site- This pulse can sometimes be obtained from the left or right temple with light pressure
from the fingertips of the first two fingers.

ESTIMATION OF TARGET HEART RATE

Accurate measurement of exercise heart rate is crucial to monitoring exercise intensity. Although digital heart
rate are available and are reasonably accurate, the use of population to measure pulse rate is a skill encouraged
to be performed.

Percent of Maximal Heart Rate- One very common and easy-to-calculate way of determining target heart rate
method is the percentage of maximal heart rate method. To use this method of monitoring, HR max must first
be determined from either a maximal stress test, the age adjusted maximal heart rate formula. (Age-predicted
Maximal Heart Rate = 220-Age [years]). The accuracy of THR is slightly compromised when using the age-
adjusted maximal heart rate rather than a measured maximal heart rate. Also, if a person is taking medication
which alters heart rate (e.g. beta blockers, then measured maximal heart rate must be used.

Step 1: Determine the Resting Pulse Rate (RHR)

Example: 80 Beats per minute

Step 2: determine HR max (MHR) measured from the age-adjusted formula:

MHR = 220-age

= 220 bpm-17 years old

= 203 bpm

Step 3: Subtract the RHR from the MHR

MHR =203 bpm-80 pbm
=123 bpm

Step 4: Convert the percentage of desired exercise intensity

=123bpm * 70%
=86.1 bpm

Step 5: Add the RHR to the MHR to get the training effect level
THR =86.1 bpm + 80 bpm
=166.1 bpm

RATING OF PERCEIVED EXERTION (RPE)

The Borg Rating of Perceived Exertion (RPE) is a rating scale ranging from six to 20 that gives an indication
of your workout intensity level. A rating of six means you are not exerting yourself at all, while a rating of 20
means you are at maximal exertion. This perceived exertion is based on how you feel your body feels during
exercise. The subjective test relies on bodily sensations during exercise, such as muscular fatigue, increased
breathing rate and heart rate, and increased sweating.

Using the RPE scale on a regular basis helps you to understand the scale, to recognize your body's signs of
exertion, and to modify your normal workout intensity. Rating yourself between 12 and 14 during exercise
suggests that you are exercising at a moderate intensity -- somewhat hard. Once you feel that you are exercising
"somewhat hard," you can increase or decrease your efforts depending on how you feel and the intensity you
require. During your workout, if the perceived exertion of your workout is extremely hard and a 19 on the RPE
scale, consider slowing down to a moderate-intensity range.

The RPE scale serves as an indicator of your heart rate. Multiplying your perceived exertion rate by 10 highly
correlates to your actual heart rate during exercise. If your RPE is 13, multiply 13 by 10 to get 130, therefore
your heart rate is approximately 130 beats per minute. While RPE is a useful tool for estimating heart rate, it is
only an approximation because physical conditioning and age vary between exercise enthusiasts.

AEROBIC DANCE

Aerobic dance is a choreographed, repetitive movement routine set to music. A typical aerobics program begins
with 5 to 10 minutes of warm-ups and stretching, peaks with 20 to 30 minutes of target heart range dance, can
include 20 minutes of a muscle stretching floor program known as body sculpting, and ends with 5 to 10 minutes
of cool down and more stretching, according to the American Academy of Podiatric Sports Medicine.

It is one of the popular types of fitness workout because it combines the benefits of a cardio activity and the joy
of dancing. A session of dance aerobics may last for 5-10 minutes for beginners, and 20-45 minutes for well-
trained individuals.

Health Benefits of Aerobic Dance

Aerobic or cardiovascular activities:

1. Speed up your breathing and your heart rate (pulse) and can be sustained over a period of time.
2. Improve the health of your cardiovascular system–heart, lungs, and blood vessels.
3. Decrease blood pressure.
4. Decrease risk of diabetes, cancer, and obesity.
5. Improve your oxygen delivery system and increase your vitality.
6. Improve your moods, lift depression, and improve sleep.
7. Help with weight loss by consuming calories and taming the appetite.
8. Improve bone and cartilage health if the exercise is weight-bearing, although strength training is more
effective.
9. Reduce stress.

Techniques and Safety Tips

1. Always wear proper clothing.
2. Begin with warm-up and stretching exercise.
3. Avoid excessive twisting and hypertension of elbows, knees, and lower back.
4. Bend the knees a bit when landing from jumps.
5. Monitor heart rate.
6. Never forget to perform cool down exercises.
7. Listen to body signals of over exercise.

Phases of an Aerobic Workout

1. Warm-up phase – Beginning exercise that are geared towards increasing body temperature and stretching
the muscles to facilitate freer movement and safer conduct of the workout session.

2. Aerobic routines – Combination of low and high impact or slow to fast movement exercises that will stress
the cardio-vascular and respiratory systems. Duration and intensity levels will depend upon the fitness level of
the participants.

3. Cool-down phase – The last phase of the workout that allows the body to slowly return to its normal rate of
metabolism. Activities may include stretching, lunges and floor exercises.

Basic Arm and Foot Movements

Arm Movements Foot Movements

arm swing arm curl step close squats

jab body twist side step kicks
arm cross arm stretch grapevine jogging
claps knee lift leg curl
arm circling marching

ZUMBA

Zumba is an exercise fitness program created by Colombian dancer and choreographer Alberto "Beto" Perez
during the 1990s. Zumba dancing at Kochi, India involves dance and aerobic movements performed to energetic
music. The choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. Squats and lunges
are also included.

Zumba was founded in the mid-1990s by Perez in Cali, Colombia. In 2001, Perez partnered with Alberto Perlman
and Alberto Aghion, and the trio released a series of fitness videos sold via infomercial. Insight Venture Partners
and the Raine Group made an investment in 2012. The company expanded into class instruction and by 2015,
according to Perlman, there were 14 million Zumba students in 186 countries.

The name "Zumba" has no particular meaning; it was made up as a brand name. The original name was
Rumbacize, a combination of Rumba (to party in Spanish, and a musical style and dance name), and Jazzercize.
Classes
There are nine types of classes, for different levels of age and exertion.

1. Zumba Gold is a program designed for beginners and older people.

2. Zumba Step is a lower-body workout that incorporates Zumba routines and step aerobics with Latin dance
rhythms.
3. Zumba Toning is for people who do their workouts with toning sticks. It targets the abs, thighs, arms, and
other muscles throughout the body. This type of Zumba class provides participants with a cardio workout and
strength training.
4. Aqua Zumba classes are held in a swimming pool. The instructor leads the class poolside while participants
follow in shallow water. Moves have been specially adapted to combine the same dance movements used in a
Zumba Fitness class with those used in aqua fitness classes.
5. Zumba in the Circuit combines dance with circuit training. These classes usually last 30 minutes and feature
strength exercises on various stations in timed intervals.
6. Zumba Kids and Zumba Kids Jr. classes are designed for children between the ages of 7 and 11.
7. Zumba Gold-Toning is a toning class for older participants with goals of improving muscle strength, posture,
mobility, and coordination.
8. Zumba Sentao is a chair workout that focuses on using body weight to strengthen and tone the body.
9. Strong by Zumba was launched in 2016. This specialty combines high intensity interval training with Synced
Music Motivation.

Zumba instructors have the option to become ZIN™ Members (Zumba Instructor Network members) to receive
bimonthly training DVDs to assist with the creation of music and choreography for their personal Zumba classes.

Because Zumba offers different options, proponents of the Zumba program claim that it is safe for all ages,
meaning that anyone from age 0 to 100 can participate in this form of aerobic exercise. At least some of the
classes are specifically aimed at elderly people, to help them build strength, improve motion and posture, and
socialize.

Top 10 Health Benefits of Zumba

(Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic)

1. Calorie and fat burning. At its core, Zumba classes provide a large calorie burn through aerobic activity done
with interval training in mind. The average person will burn around 600 to 1,000 calories in a Zumba class. With
the classes choreographed to provide intervals of intensity in both pace of music and type of movements, class
members’ energy expenditure is maximized for fat-burning benefits. Fitness moves are also incorporated within
Zumba dances, so don’t be surprised if you find yourself moving from a fast merengue beat to a long, slow set
of push-ups on the wall, or doing several sets of squats followed by plyometric jumps.

2. Improved coordination. By joining a Zumba class, you’ll definitely improve your coordination, which is
extremely important to maintain as you grow older.

3. Full body workout. Zumba is both a dance class and a fitness class. Aside from its heart-health benefits,
Zumba provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm
up the upper body, to footwork that strengthens and stretches calves and ankles, this fitness method touches on
nearly every muscle and joint. Even those who are just learning the dance steps will find themselves waking up
the day after a Zumba class with a definitive post-workout feeling.

4. Aerobic benefits. Zumba makes reaching your target heart rate much easier than standard workout routines
you’d find on a DVD or in a gym. It does this by using songs that play around 145 beats per minute. This fast
pace makes it feel natural to move around quickly. This will set you on the path to true aerobic exercise. If you
are trying to build endurance, this is the best thing you can do for yourself. Exercising for prolonged periods at
this rate can increase the strength of your heart.

5. Anaerobic benefits. Because Zumba’s music plays at a fast pace, moving to the beat of the music can start
to build up your endurance after only a few workouts. It builds up your anaerobic endurance rather quickly.
Overall, it’s most useful for helping to maintain a good cardiovascular respiratory system. It increases how much
oxygen you can breathe during a high-intensity event.

6. It gets you hooked on exercise. Workouts that feel like work are hard to get excited about. But Zumba is so
enjoyable you actually want to keep coming back. It completely changes the idea of exercise because it’s
something you really look forward to. It will keep you on a healthy routine!

7. Everyone can join in. Classes are offered at all levels, including standard Zumba, Zumba Gold for senior
citizens, Zumba for kids and even Aqua-Zumba done in swimming pools. Because Zumba is based on music
and dance, it seems to speak a universal language that people of all nations can related to. There is no large
learning curve in a Zumba class, either. New participants may receive small-scale step rehearsals before some
longer dances, but in most cases, first-timers can simply jump right into a class and follow along with the
instructor.

8. Increased confidence. Thanks to all that dancing that a Zumba workout requires, you’ll lower your inhibitions,
you’ll improve your posture, you’ll have better coordination and you’ll feel good about yourself. These changes
will reflect immediately on your mood and on your appearance. Someone who feels good also has greater
confidence.

9. Mood boosting. Zumba is the perfect workout to take if you want to get rid of all that stress you accumulate
during your every day. The upbeat moves specific to this type of workout favor the release of those mood-
improving endorphins, and by joining a Zumba class, you’ll surely be able to feel your worries melt away as you
lose yourself in the music.

10. For socialization. At a Zumba class, you’ll be able to meet and interact with interesting and fun people. You
could go to this type of workout for at least two or three times per week and you’ll get to socialize and make a lot
of new friends among your Zumba classmates. You can also bring your friends to the party — instructors host
“Zumba parties” for corporate challenges, bachelorette parties and more.
 References:

Books

Cando, Jean Marie D., et al. (2010). Physical Education I: Foundation of Physical Fitness. Malabon City:
Mutya Publishing House, Inc.

(other books: to follow)

Internet Sources

https://www.livestrong.com/article/368038-cardiorespiratory-endurance-training/
Cardio-Respiratory Training
A. Definition
B. Types
C. Effects
D. HR/THR/RPE/METS
https://en.wikipedia.org/wiki/Heart_rate
HEART RATE
A. Proper pulse rate technique at the following sites
B. ESTIMATION OF TARGET HEART RATE
C. Percent of Maximal Heart Rate
https://www.livestrong.com/article/28895-read-weight-scale/
HEART RATE
A. RATING OF PERCEIVED EXERTION (RPE)
https://healthyliving.azcentral.com/meaning-aerobic-dance-4535.html
AEROBIC DANCE
A. Health Benefits
https://elainemansfield.com/nutrition-and-exercise/exercise/aerobics-stretching-and-balance/aerobic-
guidelines/
AEROBIC DANCE
A. Health Benefits
B. Techniques and Safety Tips
C. Phases of an Aerobic Workout
D. Basic Arm and Foot Movements
https://www.livestrong.com/article/401501-the-best-step-aerobics-shoes/
AEROBIC DANCE
A. Techniques and Safety Tips
B. Phases of an Aerobic Workout
https://en.wikipedia.org/wiki/Zumba
ZUMBA
A. Classes
http://www.healthfitnessrevolution.com/top-10-health-benefits-zumba/
ZUMBA
A. Health Benefits