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Hope 3: First Semester Module 2: Fitness and Health
Hope 3: First Semester Module 2: Fitness and Health
HOPE 3
First Semester
Module 2: Fitness and Health
FITT PRINCIPLE
The FITT principle helps people plan for their workouts. It does this by identifying
the four components every plan should have. They are Frequency, Intensity, Time
& Time. Its not just to say, “I am going to start exercising” or any activity like
dancing.
Light, HRF
Moderate & Component
Vigorous Frequency Intensity Time Type Benefit
Dance
Activity
2x per week Light 5 to 10 FLEXIBILITY
- YOGA or (twice a week) minutes Creative
any stretching Example Rhythm
dances (Monday and
- interpretative Tuesday)
dance
- 2/4-time 2x per week Moderate 20-minutes Folkdance MUSCULAR
signature STRENGTH
steps in folk (Wednesday & Ethnic Dance
dancing Thursday)
- any
memorize
folkdance
learned from
lower years.
REMEMBER!
Each workout or exercise session should begin with a warm-up and end with
a cool-down. Generally, rest and recovery are as important to plan as the
physical activity and exercise and should be equally spaced between
workouts. Begin with small realistic goals in one or two areas of health-related
fitness and plan to introduce more as time progresses and new behaviors
become habits.
Warm-up
• The importance of a structured warm-up routine should
not be underestimated in relation to preventing injury,
having optimal performance, and maximizing enjoyment.
• Another reason why warm-up activities are important is
that they provide the participant with an opportunity to
prepare mentally for the upcoming exercise session.
• A warm-up should consist of light physical activity for 5 to
10 minutes of exercise, such as walking, slow jogging, knee
lifts, arm circles, or trunk rotations. Low-intensity
movements that simulate movements to be used in the
activity can also be included in the warm-up
"The key to reaching your fitness goals is consistency," says Troy Tuttle, MS,
an exercise physiologist at the University of Texas Medical School at Houston.
The best workout plans are the ones that are realistic, accessible, and
repeatable."
Here are some factors to consider when creating a fitness routine:
• Pick something you like. Choosing a style that you find interesting will make
a big difference in helping you to remain committed and motivated to start
and continue your fitness routine.
• Consider your personality. Which do you prefer during workout exercise?
Alone or you want to do it with your family and friends? If you enjoy the
company of people and you are motivated by others, consider group activities
such as aerobics and dancercise.
• Exercise for free. In the NEW NORMAL situation much better for us to stay
at home and do the workout routine in the space around where you live or
work.
• Identify your fitness goals. If you are already in good shape, your workout
plan can include lots of different activities that you enjoy. If you are just
starting to exercise and your goals are to lose weight and get healthier, you
need to start slowly. "When you are a beginner, go easy and increase your
exercise by no more than 10 percent per week.
Design a Plan That Fits Your Needs
1. How did the FITT principle help you to develop your exercise routine?
_____________________________________________________________________
_____________________________________________________________________
2. Explain how your exercise routine contributed to the five health-
related components of physical fitness.
_____________________________________________________________________
_____________________________________________________________________
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3. If you were helping someone begin a dance workout program, what
guidelines and safety considerations would you provide?
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Dance Evolution Challenge!
TNMETEREHATBAPRIUE
Arrange the jumbled words based on the picture
shown above.
Clue: Three Words
Lesson 2: Physiological Indicators Associated with
MVPA’s
What Is Heart Rate?
Your HEART RATE, or pulse, is the number of times your heart beats in 1
minute. Heart rates vary from person to person. It’s lower when you’re at rest
and higher when you exercise.
Knowing how to find your pulse can help you figure out your best exercise
program. If you’re taking heart medications, recording your pulse daily and
reporting the results to your doctor can help them learn whether your
treatment is working.
There are a few places on your body where it’s easier to take your pulse:
Put the tips of your index and middle fingers on your skin. Press lightly until
you feel the blood pulsing beneath your fingers. You may need to move your
fingers around until you feel it.
Count the beats you feel for 10 seconds. Multiply this number by six to get
your heart rate (or pulse) per minute.
A normal resting heart rate is usually between 60 and 100 beats per minute.
Your number may vary. Children tend to have higher resting heart rates than
adults.
The best time to measure your resting heart rate is just after you wake up in
the morning, before you start moving around or have any caffeine.
In general, people who are more fit and less stressed are more likely to have
a lower resting heart rate. A few lifestyle changes can help you slow it down:
Compute the Resting Heart Rate and the Maximum Heart Rate of the
following age:
16
17
18
Perceived exertion is how hard you feel your body is working. When you are
exercising your heart beats faster, your breathing becomes faster and
deeper, you work up a sweat, and your muscles begin to tire and complain.
To rate your perception of exertion when you exercise, don't focus on just
one sensation. Get a general sense of how hard you are exercising. Use your
feelings of exertion rather than measures such as speed while running or
cycling or comparing yourself to someone else. Then assign your exertion a
number from 6 to 20 on the Borg Rating of Perceived Exertion scale.
The scale starts at 6, which means you feel no exertion, like simply standing
still. Level 9 is what you feel like when you are walking at an easy pace. At
level 12 to 14 you are in the moderate-intensity zone and it feels somewhat
hard, as when walking briskly or jogging at an easy pace. At level 15 and
above you feel heavy exertion and you are in the vigorous-intensity zone,
as when running.
Let’s Try!
Yoga 11 _________
Pacing is a tool that allows you to change the way you perform or
complete an exercise or activity so that you can successfully increase
strength, tolerance, and function. Some people with persistent pain
markedly reduce their physical activity because it hurts. Others push too
far into pain and overdo the activity.
This over-activity generally increases the pain level and the increased
activity becomes hard to sustain. Still others overdo when their pain level
is relatively low and then stop their activity too late, when the pain has
already reached a higher stage.
ACTIVITY PACING
You may push yourself to do lots of physical activity when you are really motivated
Unfortunately, you will feel pain that is so severe that you must rest for a long
time to recover. This is called the PAIN CYCLE:
OVERACTIVITY
REST PAIN
People usually find themselves repeating the pain cycle over and over.
Unfortunately, engaging into excessive physical activities can make your pain
worse and will make you more tired, tense, and worried. In a long run, you may
find that you end up avoiding physical activity and exercise. The best way to avoid
the pain cycle is to develop an ACTIVITY REST CYCLE. You can do this by pacing
yourself. That means you must alternate planned periods of activity with regular
rest periods. It looks like this:
Activity
Rest Rest
Activity
• Danger Zone- amount of time you can be active before you start to
feel worse
• Safe Zone- the activity time (before the symptoms worsen)
b. Estimate a REST period enough to recover from that short period of activity.
d. Track your progress. You can safely increase the activity gradually. For
example, if after three-days your symptoms or pain do not worsen , increase the
activity time just in a few minutes( and try to keep the rest time the same) Keep
increasing over three day intervals as long as the pain does not worsen.
My Personal Pacing Schedule
Overall Increasing 14
Note: You may start from shorter minutes depends on the intensity of your
activity. See to it that each activity should be documented. (video or picture)
1. What is the main idea of Pacing? Explain why it is important to rest during
physical activity?
________________________________________________________________________
_______________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Choose one activity that you want to share and promote in your social media.
Illustrate in form of diagram how heart rate, Rate of Perceive Exertion and
Pacing are related to each other.
Assessment
What's New What I Know
Answer may Vary Answers may vary
What’s More
Answer May vary
Books
https://www.verywellfit.com/rating-of-perceived-exertion-scale-3119445
https://www.webmd.com/heart-disease/heart-failure/watching-rate-
monitor