PE 1

LEVEL 1: _____________________________________________________________________________
LEVEL 2: _____________________________________________________________________________
LEVEL 3: _____________________________________________________________________________
LEVEL 4: _____________________________________________________________________________
 PE 2

FITNESS PRINCIPLES
1. SPECIFICITY
 Activity that has a direct impact to the part or area of the body which we would like to improve.
 This maybe in the improvement of skills, abilities or performance.

2. OVERLOAD
 To improve the principle of overload a person must push his / her body to the limits.
 He / she must workout often in long periods of time and get harder and harder every day to
improve his/her fitness level.

3. REVERSIBILITY
 The level of physical fitness of a person cannot be restored if we stop what we’re doing.
 To maintain the high level of fitness a person must have a balance workout of 3 times a week.

4. PROGRESSION
 Be in constant phase of activity for a higher level of development.

5. REGULARITY
 Consistent with the work out and rest time

6. VARIETY
 Engage with different kinds of exercises

7. BALANCE
 Should be concentrated in all aspects of workout

F.I.T.T. PRINCIPLES
FREQUENCY
❤︎ how often you exercise

INTESITY
❤︎ how hard you work during workout/exercise

TIME
❤︎ how long you exercise

TYPE
❤︎ helps you to manipulate to avoid overuse of injuries or weight loss plateaus
PE 3
 PE 4

STRETCHING FUNDAMENTALS AND EXERCISES

STRETCHING
❤︎ basic form is a natural and instinctive activity which is performed by many animals including humans.
❤︎ specifically designed to stretch or elongate the skeletal muscle
❤︎ it is to improve the elasticity of the muscles and as well as making it look firm and toned.

Classification of Stretches that Nurture Flexibility

A. STATIC STRETCHING
❤︎It is the most common type of stretching exercise.
❤︎It is usually done to hold the position that is being stretched between 10 to 30 seconds in a static
position.
❤︎It is considered safe and effective in improving the flexibility and elasticity of the muscle.

B. DYNAMIC STRETCHING
❤︎performed with continuous movements and with repetitions;
❤︎increase the range of motion of the body part that is being stretched.
❤︎It is done with 10 to 12 repetitions.

C. PASSIVE STRETCHING
❤︎ uses a slight support from other or a machine support to help them achieve the stretch.
❤︎Aside from your own body weight, you can also use a strap, weight leverage, the gravity, another
person to help you and or stretching devices or stretching machines for you to be fully stretched.

D. ACTIVE STRETCHING
❤︎stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching.
 PE 5

Kinds of Stretching Exercise

BALLISTIC STRETCHING
❤︎ uses the force of the momentum to fully stretch the muscle
❤︎ active kind of stretches that is focused on the joints in our body
❤︎ Rotation of the joints
❤︎ Arm swing
❤︎ leg swing

STATIC STRETCHING
❤︎ most common kind of stretching exercise.
❤︎ It is done by holding the position of the part or area that is being stretched up to 16 seconds.
❤︎ safest kind of stretching because you can manipulate the amount of power
❤︎ Neck
❤︎ Shoulders
❤︎ Back and front thigh

DYNAMIC STRETCHING
❤︎ widely used in different sports as part of their warm – up regimen.
❤︎ Front to back leg swing
❤︎ Lunge with Twist
❤︎ Powerful Skips

PNC ( PROPRIOCEPTIVE NEUROMASCULAR FACILITATION)

❤︎ used in a more clinical environment or it is usually done with the help of the professionals such as
therapists.
❤︎ improves the motor performance and serves as aid for rehabilitations
❤︎ considered as one of the best and effective methods of stretching when your objective is to improve
the range of motion.
 PE 6

FRONT VIEW – ANTERIOR

BACK VIEW – POSTERIOR
SIDE VIEW - LATERAL
TRAPEZIUS

DELTOID

BICEPS

TRICEPS

FOREARM MUSCLE
 PE 7

RECTUS ABDOMINIS
ERECTOR SPINAE

EXTERNAL OBLIQUE

QUADRICEPS
4 BIG MUSCLES

GLUTEUS MAXIMUS

GASTROCNEMIUS
(CALVES)

HAMSTRING
LASTIMUS DORSI