Physical Activities

Towards Health and

Fitness 2
Karen Anne T. Salapong, LPT
PE Dept., TIP-QC
 Healthy Eating
Habits
My Healthy Plate

The Food Pyramid

Calorie Counting
My Healthy Plate
 My Healthy Plate
A visual guide for creating balanced
and healthy meals

Shows what to eat in the right amount of

serving/s

Helps an individual to plan meal

portions adequately

Easier to understand and follow than

the food pyramid
FOOD PYRAMID

TEEN ADULT
 CALORIE COUNTING

TANNHAUSER’S FORMULA for Desired Body

Weight

HARRIS-BENEDICT for Basal Metabolic Rate

Total Daily Energy Expenditure (TDEE) /

Total Energy Allowance (TEA)
 TANNHAUSER’S
FORMULA
DBW = (Height in cm - 100) +/- 10%

HARRIS-BENEDICT
FORMULA
Men: BMR= 66.47 + (13.75 x Wt.) + (5.0 x Ht.) - (6.75 x Age)

Women: 665.09 + (9.56 x Wt.) + (1.84 x Ht.) - (4.67 x Age)

*Weight in KILOGRAMS, Height in CENTIMETERS, Age in YEARS

TOTAL ENERGY ALLOWANCE (TEA)
or TOTAL DAILY ENERGY
EXPENDITURE (TDEE)

TDEE/TEA = BMR x Activity Factor

WEEKLY FOOD LOG
 FITT PRINCIPLE
F I T T Pr i n c ip le
helps an individual
( e s p e c i a l l y
beg inners) in
creating a workout
plan that will be
more effective in
r e a c h i n g o n e ’s
fitness goal/s.
PRINCIPLES of TRAINING
Individuality

Assessment / Needs Analysis

Ex. Level of fitness, Age, Sex, Reasons for

training, Motivation, Goal/s

Specificity

Specific exercise/s for specific need/activity

Progression / Regression

Gradual increase/decrease of load

PRINCIPLES of TRAINING
Adaptation / Moderation

Achieving balance between NOT training

enough and OVERtraining

Overload

Training MORE than the usual

Increase effort/load for increased

demands
PRINCIPLES of TRAINING

Reversibility

“What you don’t use/train, you will lose”

Variety

Avoid boredom

Recovery

REST is as important as training

 TRAINING PROGRAM
TEMPLATE
2-Day Split

Day 1 - Lower Body: Quadriceps, Hamstrings,

Calf muscles, Gluteus Maximus, Abs

Day 2 - Upper Body: Chest, Back, Arms, Abs

Day 1 - Legs, Back, Biceps, Forearms, Abs

Day 2 - Chest, Deltoids, Triceps, Abs

 TRAINING PROGRAM
TEMPLATE
3-Day Split

Day 1 - Legs, Abs

Day 2 - PUSH muscles: Chest, Triceps, Abs

Day 3 - PULL muscles: Back, Biceps,

Forearms, Abs
TRAINING PROGRAM
TEMPLATE
4-Day Split

Day 1 - Legs, Abs

Day 2 - Chest, Triceps, Abs

Day 3 - Back, Biceps, Abs

Day 4 - Deltoids, Abs

 PHASES
Foundation / Stability

2-3 sets, 8-12 repetitions

Strength

3-5 sets, 5-8 repetitions

Work / Endurance

3-4 sets, 10-20 repetitions

Power

3-5 sets, 5-6 repetitions

 CIRCUIT
TRAINING
using TOWELS
- Front Planks
- Side Planks
- Plank hold to
Tuck-up
- Towel hold Leg
Raises
- Flutter Kicks
- Lateral Hops
 CIRCUIT
TRAINING
using WATER
BOTTLES
- Russian Twists
- Squats
- Front Lunges to
Shoulder Press
- Reverse Lunges with
Torso Twist
- Deadlift to Upright
Row
- Glute Bridges
 TABATA
Training
- developed by Dr.
Izumi Tabata
- 5 minutes of warm-
up
- 8 intervals of 20-
seconds WORK
followed by 10-
seconds REST
- 2 minutes cool
down
STRENGTHENING
THE CORE
- Front Planks
- Side Planks
- Dead bug with Leg
Extensions
- Alt Dead bug
- 2-Legged Bridge
- Bear Crawl Series
Core Workout +
Sprints
- Front Planks
- Side Planks
- Toe Touches
- Alt Bird Dog
- Alt Dead bug
- Low Leg Raises
- Tempo Sprints
PLYOMETRICS