LESSON 1: AEROBIC, – Physical activities in which people move

their larger muscles in a rhythmic manner

MUSCLE AND BONE for a sustained period.
STRENGTH ACTIVITIES – Lower the risk of cardiovascular
Physical Activity diseases, diabetes and osteoporosis.
– Activities done by the skeletal muscles  Ex: Jogging, Running, Swimming,
that utilize energy. Dancing
1. Occupational
 These are the activities you Guidelines for aerobic exercises:
do at your workplace. F - Frequency
Lifting computers and I - Intensity
books, going your friend’s T - Time
desk, or preparing lunch at T - Type
the pantry.
2. Domestic  Frequency
 These are the activities you – Refers to how many times a
do at home. Washing week you do cardio and
clothes and dishes, strength training workouts.
gardening, carpentry, – At least 3 days a week, not
baking, or cleaning the more than 2 days rest,
house. gradually increase to 5 days a
3. Transportation week
 These are the activities that  Intensity
involve travelling. Riding a – Amount of physical power
jeepney, tricycle, (expressed as a percentage of
motorcycle, or bikes. the maximal oxygen
4. Leisure Time consumption) that the body
 These are the activities you uses when performing an
do during recreational activity.
activities. Playing, – Moderate intensity
swimming, hiking, or craft – Maximum heart rate, 60% to
making. 80%.
– Calculation of maximum
Barriers to Physical Activities heart rate:
1. Lack of time Subtract age to 220.
2. Social support Ex: Age – 45 years old
3. Lack of energy 220 – 45 = 175 (maximum
4. Lack of motivation heart rate)
5. Fear of injury – To determine target heart
6. Lack of skill rate:
7. High costs and Lack of facilities Maximum heart rate
8. Weather conditions multiplied with 60% or 80%.
175 x 60% = 105 BPM
Exercise 175 x 80% = 140 BPM
– According to the study by Buckworth  Time
and Dishman, is the “planned, structured, – Duration of exercise.
repetitive bodily movements that someone – Start with 20 minutes per
engages in for the purpose of improving or session, gradually increase to
maintaining physical fitness or health.” 60 minutes.
– Considered physical activity but much
 Type
structured and planned.
– Running, jogging, swimming,
sprinting, contact sports such
Aerobic
as basketball.
– Also called endurance activities or
cardio exercises.
Muscle-Strengthening Activity medium to high intensity
– This kind of activity, which includes physical activities.
resistance training and lifting weights,  High intensity activities
causes the body’s muscles to work or hold usually last from ten
against an applied force or weight. seconds to two minutes.
– “muscle hypertrophy”: new muscle fibers  There is a shortness of
are produced to replace or repair those breath, and a burning
that were damaged, the muscles now sensation in the muscles
become larger and stronger. once lactic acid is
– Advised to be scheduled alternately in a produced.
week.  Does not require oxygen
– 1 to 2 days of rest for muscle recovery. but is capable of supplying
energy for high intensity
Body-Strengthening Activity activities.
– This kind of activity (sometimes called 3. Aerobic Energy System
weight-bearing or weight-loading activity)  Provides energy for low
produces force on the bones that intensity physical activities
promotes bone growth and strength. that last from two minutes
– Increases bone density. to a few hours.
– “bone hypertrophy”: as skeletal muscles  Requires much longer
contract, they pull their attachments and oxygen in muscles in doing
both causing physical stress. This physical activities like long
consequently stimulates bone tissue distance swimming,
making it stronger and thicker. It increases running, and play sports.
bone density.

Fitness
– State of being physically fit and healthy.
– A person who is fit is capable of living
life to its fullest extent.
– He or she is strong and energetic and
have confidence in the way their body
looks and feels.
– People who are both physically and
mentally fit are less prone to medical
conditions as well.

Exercises for Fitness (Three Energy LESSON 3: SELF-ASSESSES

Systems) HEALTH RELATED
1. Anaerobic A-Lactic (ATP-CP)
 Dominant source for
PARTICIPATION AND ONE’S
muscle energy for high DIET FITNESS. STATUS,
intensity physical activities. BARRIERS TO PHYSICAL
 It provides high bursts of ACTIVITY ASSESSMENT
start up energy that lasts Fitness
around ten seconds or less. – defined as a state of good health or
 Provides immediate energy physical condition, primarily as a result of
without requiring any exercise and proper nutrition.
oxygen (anaerobic) and
does not produce lactic 2 Types of Fitness
acid (a-lactic). 1. Health-related fitness
2. Anaerobic Lactic (Glycolytic) - Refer to those physical
 Known as glycolytic energy attributes which enable a
system, an energy system person to cope with the
that supplies energy for
 requirements of daily living Ex: A person with a 30″ (76
such as: cm) waist and 38″ (97 cm) hip
 cardio-vascular has a waist-hip ratio of about
endurance or 0.78.
stamina
 muscular strength  Waist circumference
and endurance (Abdominal fat)
 flexibility – Waist circumference and BMI
 body mass index are interrelated.
(BMI) – Waist circumference provides
2. Skill-related fitness an independent prediction of
- Physical abilities that show risk over and above that of
potential for good performance BMI.
in certain skills (usually in – Waist circumference
sports) like: measurement is useful in
 speed patients who have normal or
 agility overweight BMI.
 reaction time or
quickness
 balance
 coordination

Body Composition
 Body mass index (BMI) Cardiorespiratory Fitness
– A key index for relating  Twelve minutes’ walk/run
weight to height. – Test to calculate a predicted
– BMI is a person's weight in maximal oxygen consumption
kilograms (kg) divided by his or test.
her height in meters squared.  Muscular strength and
– The National Institutes of endurance
Health (NIH) now defines – Ability to exert maximal force
normal weight, overweight, and in single contraction, such as
obesity according to BMI. lifting a weight that you could
 Waist-to-hip ratio lift only once before needing a
By: Bjorntorp, 1987 short break.
– The ratio can be measured  Muscular power
more precisely than skin folds, – Refers to a great force
and it provides an index of both production over a short period
subcutaneous and of time, such as in fast leg
intraabdominal adipose tissue. kicks and explosive jumping.
 Muscular endurance is when
Abdominal obesity (measured less force is sustained over a
as waist–hip ratio) longer period such as in
- Increased risk of gallops, skips, pliés, and
myocardial infarction, swings.
stroke, premature death, - One-minute push-ups.
whereas these diseases - One-minute, bent-knee sit-
were not associated with ups.
measures of generalized - Leg-bend test.
obesity such as BMI.

– Calculation of waist-to-hip
ratio: waist measurement
divided by hip measurement.
 BMI (Body Mass Index)
– Is the body’s relative amount of fat to fat-
free mass.
BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese

Zipper Test
Flexibility – To test the flexibility of the shoulder
– Exercises stretch your muscles and can girdle.
help your body stay flexible. – Scoring: record zipper test to the nearest
– These exercises may not improve your 0.1 centimeter.
endurance or strength.
– Being flexible gives you more freedom of Push-ups
movement for other exercise as well as for – Measures the strength of upper
your everyday activities. extremities.
- Shoulder flexibility test. – Strength: is the ability of the muscle to
- Sit and reach test. generate force against physical objects.
– Scoring: record the number of push-ups
Balance made
– Ability to maintain equilibrium when
stationary or moving (i.e. not to fall over) Basic Plank
through the coordinated actions of our – To measure strength/stability of the core
sensory functions (vision, hearing, and muscles
proprioception). – Scoring: record the time in the nearest
seconds/minute. Maximum of 90 seconds
Balance compromises of: for boys and girls
– Static balance
The ability to retain the center of mass 40-Meter Sprint
above the base of support in a stationary – To measure the running speed
position. – Scoring: record the time in nearest
– Dynamic balance minutes and seconds
The ability to maintain balance under
changing conditions of body movement. Standing Long Jump
– To measure the explosive strength and
PHYSICAL FITNESS TEST power of the leg muscles.
3 Minute Step Test – Power: is the ability of the muscle to
– For cardiovascular endurance. It is the transfer energy and release maximum
ability of the heart, lungs, and blood force at a fast rate.
vessels to deliver oxygen to working – Scoring: record the best distance in
muscles and tissues, as well as the ability meters to the nearest 0.1 centimeters.
of those muscles and tissues to utilize the
oxygen. Hexagon Agility Test
– Endurance: may also refer to the ability – To measure the ability to move in
of the muscle to do repeated work fatigue. different directions quickly.
– Scoring: record the 60-second heart rate – Agility: is the ability to move in different
after the activity directions quickly using a combination of
balance, coordination, speed, strength,
Sit and Reach and endurance.
– To measure the flexibility of the – Scoring: add the time of the two
hamstring muscles (back of the thigh) and revolutions and divide by 2 to get the
to some degrees the lower back.
average. Record the time in the nearest the workouts you're doing, because you
minutes and seconds. want to work your muscles at least 2 times
a week. If you do a split routine, like upper
Stick Drop Test body one day and lower body the next,
– To measure the time to respond to a your workouts will be more frequent than
stimulus. total body workouts.
– Reaction Time: is the amount of time it
takes to respond to a stimulus. Intensity
– Scoring: record the middle 3 scores (for – How hard you work during exercise.
example: id the scores are 21, 18 and 19, • Beginner - less than 145 BPM
the middle score is 19). In case there are • Moderate to high - 145-186 BPM
two (2) scores are the same (for example
18, 18, 25) the repeated score shall be FOR CARDIO: For cardio, you will usually
recorded. monitor intensity by heart rate, perceived
exertion, the talk test, a heart rate monitor,
Juggling or a combination of those measures.
– To measure the coordination of the eye
and hand. Moderate intensity for steady-state
– Coordination: is the ability to use the workouts.
senses with the body parts to performs Interval training is done at a high intensity
motor tasks smoothly and accurately. for a shorter period of time.
Scoring – record the highest number of
hits the performer has done It's a good idea to have a mixture of low,
medium, and high-intensity cardio
Stork Balance Stand Test exercises so you stimulate different
– To assess one’s ability to maintain energy systems and avoid overtraining.
equilibrium.
– Balance: is the maintenance of FOR STRENGTH TRAINING: Your
equilibrium while stationary or while intensity is made up of the exercises you
moving. do, the amount of weight you lift, and the
Scoring – record the time taken on both number of reps and sets you do. The
feet in nearest seconds and divide the intensity can change based on your goals.
scores to get the average percentage
score. If you are a beginner looking to;
1. Build muscle stability and
PRINCIPLES OF TRAINING USING FITT endurance
FORMULA – Use a lighter weight and do
Frequency fewer sets with high repetitions:
– How often you exercise. two or three sets of 12 to 20 reps.
Beginner - 3-5 days/week 2. Grow muscle
Moderate to high - 5-7 days/week – Do a higher number of sets with
a moderate amount of repetitions
FOR CARDIO: Depending on your goal, (for instance, four sets of 10 to 12
guidelines recommend moderate exercise reps each).
5 or more days a week or intense cardio 3 3. Strength
days a week to improve your health. If you – Use heavy weights to do a more
want to lose weight, you'll want to work up set with fewer reps (five sets of
to more frequent workouts, often up to 6 or three reps each, for example).
more days a week.
Time
FOR STRENGTH TRAINING: The – How long you exercise during each
recommended frequency is 2-3 non- session.
consecutive days a week (at least one to Beginner - 20-30 minutes
two days between sessions). Your Moderate to high - 30-60 minutes
frequency, however, will often depend on
FOR CARDIO: The exercise guidelines FOUR PRINCIPLES OF TRAINING
suggest 30 to 60 minutes of cardio, but the Overload
duration of your workout depends on what This training principles will cause long-
you're doing. term adaptations, enabling our bodies to
work more efficiently to cope with this
1. Beginner higher level of performance.
– 15 to 20 minutes. • Frequency: Increasing the number
2. Steady-state cardio, such as of times you train per week
going for a run or getting on a • Intensity: Increasing the difficulty
cardio machine of the exercise you do. For
– 30 to 60 minutes. example, running at 12 km/h
3. Interval training and working at a instead of 10 or increasing the
very high intensity weight you are squatting with.
– Around 20 to 30 minutes. • Time: Increasing the length of time
that you are training for each
Having a variety of workouts of different session. For example, cycling for
intensities and durations will give you a 45 minutes instead of 30.
solid, balanced cardio program. • Type: Increase the difficulty of the
training you are doing. For
FOR STRENGTH TRAINING: How long example, progress from walking to
you lift weights depends on the type of running.
workout you're doing and your schedule.
Ex: Specificity
1. Total body workout – an hour This principle relates to the type of training
2. Split routine – could take less that you do. It should be specific to you
time because you're working fewer and your sport.
muscle groups.
You should train the energy system which
Type you use predominantly (i.e. don’t run
– Type of exercise you do. 5,000 meters in training if you’re a
sprinter!) and the fitness and skill
FOR CARDIO EXERCISE: Cardio is easy components most important to your sport,
to change since any activity that gets your for example, agility, balance or muscular
heart rate up counts. endurance.

Some of the wide variety of activities you

can choose.
1. Running
2. Walking
3. Cycling
4. Dancing
5. Elliptical trainer

Having more than one go-to cardio activity

is the best way to reduce boredom, and
your body needs variability along with
progressive overload.

FOR STRENGTH TRAINING: Strength

training workouts can also offer variety.
Resistance (bands, dumbbells, machines,
etc.) to work your muscles.
Bodyweight exercises can also be
considered a form of strength training.