AEMILIANUM COLLEGE INC.

PIOT.,SORSOGON CITY

RAFAEL PAYAPAYA
BSIT/AUTOMOTIVE 1

FUNDAMENTALS OF EXERCISE
MODULE 3(MIDTERM)

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like
type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and
long-term health benefits. Most importantly, regular activity can improve your quality of life. Why is it
important to be physically fit?
Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory,
cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce
your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.
Make physical activity a priority to:

1. Improve your memory and brain function (all age groups).

2. Protect against many chronic diseases.
3. Aid in weight management.
4. Lower blood pressure and improve heart health.
5. Improve your quality of sleep.
6. Reduce feelings of anxiety and depression.
7. Combat cancer-related fatigue.
8. Improve joint pain and stiffness.
9. Maintain muscle strength and balance.
10. Increase life span.

Physical therapists are movement experts who improve quality of life through hands-on care, patient
education, and prescribed movement. Physical therapists treat people of all ages and abilities and empower
you to take an active part in your care. After an evaluation, your physical therapist will create a treatment
plan for your specific needs and goals.

INSTRUCTOR: MERRIAM SALANDANAN

 AEMILIANUM COLLEGE INC.
PIOT,.SORSOGON CITY

BSIT/AUTOMOTIVE 1
FUNDAMENTALS OF EXERCISE

Module 2(midterm)
Assignment:

Evaluating my fitness level is not a one-size-fits-all process. Differences in lifestyle, muscle tissue, genetic
makeup, and overall health all help determine your personal fitness level.

Thorough fitness evaluations include exercises and activities that specifically measure your ability to
participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint
flexibility. Special tools are also used to determine your body composition or percentage of total body fat.

Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness and
general health.

Fitness: How to Develop an Action Plan

If you have specific health problems, check with your doctor before implementing a routine to boost fitness.
Once your doctor gives you the go-ahead, you have no more excuses. To improve your fitness level, take these
important steps:

 Walking is the easiest way to get started. Get motivated by enlisting a friend to join you and
adding variety to your routine. "Walking is simple and manageable for anyone," says Jill Grimes, MD, a family
physician in Austin, Texas. "Wear a pedometer from day one. Think of it in three parts: a five-minute warm-up
of walking slowly, followed by a fast walk, then a five-minute cool-down of walking slowly."
 Compete only against yourself. No matter what activity you choose for getting fit, never compare
your progress to someone else's. "Do set goals, and if you are out of shape and hate exercise, start low and go
slow," recommends Dr. Grimes. "Do not compare yourself with your best friend who weighs 50 pounds less and
just finished her 10th triathlon." Pivarnik agrees: "Even if the same group of women walked at the same pace
every morning, they would not all show the same fitness measures."
 Avoid overexertion. One preventive step Pivarnik suggests is checking your resting heart rate
before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease
over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of
overexertion is muscle soreness that doesn't go away after a couple days. "People generally err on the side of
not pushing themselves enough," says Pivarnik. "But the worst offenders are those who think they can jump in
where they left off — the bunch of 40-year-old guys who think they are still on the high school football team
and start running laps, but end up red in the face."

As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all,
remember that consistency is key — if you keep at it, your hard work will pay off.

Instructor: Merriam salandanan