PHY SICA L EDUCA TION DEPA RTMENT

Module 3

PE 2
FITNESS EXERCISES

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 PHY SICA L EDUCA TION DEPA RTMENT

VISION:
A premier academic community of life-
long learners working with one mind and
one heart to search for, discover and
share the Truth (Gaudium de Veritate) for
the promotion of authentic human and
societal development.

MISSION:
The University of San Agustin is an
Augustinian, Catholic and Filipino
educational institution that aims to form
the members of its academic community
in Virtus et Scientia to serve Western
Visayas, the Philippines and the world.

AUGUSTINIAN GRADUATE ATTRIBUTES:

An Augustinian graduate is:

A. A transformative community builder oriented towards God.
B. A restless critical and creative thinker.
A social communicator of the Truth.

AUGUSTINIAN PRAYER:

Leader: When we live in unity

All: How good and how pleasant it is.
Leader: Pray for us, Holy Father Augustine
All: That we may dwell together in peace
Leader: Let us Pray
God, Our Father, Your Son promise to be present in the midst of all who come
together in His name. Help us to recognize His presence among us and
experience in Our heart the abundance of Your grace, Your mercy, and Your
peace, in truth and in love. We ask this through Christ our Lord. Amen.

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INTRODUCTION:

“Exercise does not have to control your life, it should be enjoyable, motivating and most
importantly it should get you results”.

Since the issuance of Department Order #15, series of 1969, known as “Physical Education and
Sports Program,” the emphasis of this program in our country have been Physical Fitness, Social
Training and Personal discipline for all students as well as on the development of potential athletes who
are physically gifted and who are inclined to specialized in athletics.

PHYSICAL FITNESS is a way of life: It is the nature of man to crave to become a better person
physically and to be healthy ever and grow until the ripeness of his age.

Every individual desire to live along, healthy and a happy life. In progressive countries, many people
today know how to get and stay in shape. But many people make physical activities take for granted
and ignore the very elements that contribute to well-being.

A carefully studied physical fitness tests prescribed in schools and their application can lead to a
healthy lifestyle.

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Unit 2:

Content:

Learning Outcomes:

1. Valued the importance of physical activities for optimizing health and fitness.
2. Practiced/Performed core exercises to improve balance and stability.
3. Established fitness goals.
4. Engaged in moderate to vigorous physical activities (MVPAs) for at least 60 minutes in a variety
of setting.
5. Designed physical activities to improve one’s physical fitness and well-being.

PHYSICAL ACTIVITY (PA)

Bodily movement produced by skeletal muscles, (any form of muscular activity) which requires
expenditures of energy and produces progressive health benefits.
Examples: walking, taking the stairs, dancing, gardening, working in the yard, cleaning the house,
washing the car, and all forms of structured exercise.

Recommended Basic Sequence of Physical activities that can lead to a fit life for all:

Walking – The primary activity to recommend to someone who has been sedentary for a long time.
Jogging – A transition from the walking program in such a way to minimize discomfort associated with
the introduction of the new activity.
Games and Sports–An activity that builds on a walk- to- jog basis to reduce the chance of making poor
adjustments to the activity by the participant.

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Physical Activity Guidelines:

Individuals can realize the substantial health-related benefits of physical activity by doing between
150 and 300 minutes of moderate intensity per week, or 75 to 150 minutes of vigorous-intensity PA per
week or some combination of the two.
• The minimum Goal: 150 minutes of moderate-intensity PA or 75 minutes of vigorous-intensity
PA
• The range of PA (150 to 300 minutes) indicates that more health-related benefits are realized by
doing additional activity (more is better).

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Exercise:
The type of physical activity that requires planned, structured, and repetitive bodily movement with the
intent of improving and maintaining one or more components of physical fitness.

“Exercise is Medicine”- Exercise is the much- needed vaccine in our era of widespread chronic diseases.
Further, as our understanding of human physiology deepens, we are continually uncovering new reasons
“physical activity and exercise are powerful tools that the human body uses for both the treatment and
the prevention of chronic diseases and premature death”.
stored in adipose tissue.

Types of Exercises:

1. Aerobic
2. Anaerobic Exercise:

Cardiovascular endurance activities often are called aerobic (long duration) exercises.

Aerobic –Comes from the word air (aero) and life (bio).
Exercises that require oxygen to produce the necessary energy (ATP) to carry out an activity.

Anaerobic – Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out
the activity. Promotes strength, speed, and power.

Example:

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Anaerobic -this does not contribute much to developing the cardiovascular endurance system.

Adenosine triphosphate (ATP) – High- energy chemical compound that the body uses for immediate
energy.

Oxygen Uptake (VO2) – The amount of energy the human body uses.

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ASSESSING PHYSICAL FITNESS:

The assessment of Physical Fitness serves several purposes:

1. To educate participants regarding their present fitness levels and compare them with health
fitness and physical fitness standards.
2. To motivate individuals to participate in exercise programs.
3. To provide a starting point for an individualized exercise prescription and establish realistic
goals.
4. To evaluate improvements in fitness achieved through exercise programs and adjust exercise
prescription and fitness goals accordingly.
To monitor changes in fitness throughout the years

ASSESSING CARDIOVASCULAR ENDURANCE:

Cardiovascular Endurance, Cardiovascular fitness, or Aerobic Capacity is determined by the maximal
volume of oxygen the human body can utilize (oxygen uptake) per minute of physical activity
(VO2max).

Components of VO2
The amount of oxygen the body uses at rest or during submaximal (VO2) or maximal (VO2 max)
exercise is determined by:
• Heart rate
• Stroke volume and
• Amount of oxygen removed from the vascular system (for use by all organs and tissues by the
body, including the muscular system).

1. Heart Rate
Normal HR ranges from about 45 BPM or lower during resting conditions in trained athletes to
200 BPM or higher during maximal exercise.

The maximal heart rate (MHR) that a person can achieve starts to drop by about one beat per
year beginning around 12 years of age.

The MHR in trained endurance athlete is sometimes slightly lower than in an untrained
individual. This adaptation to training is thought to allow the heart more time to effectively fill
with blood to produce a greater stroke volume.

To measure your heart rate:

Simply check your pulse. Place your index and third fingers on your neck to the side of your
windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon
over your radial artery — which is located on the thumb side of your wrist.

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 How to get the Heart Rate?

• Resting Heart Rate:

Purpose: To set base/standard for the purpose of evaluation
Directions: The best time to get it is when you wake up in the morning. Locate your radial,
temporal, femoral (groin), or carotid artery with your index or middle finger. Using a watch with
a second hand or a digital stopwatch, count how many beats you feel for ten seconds. Repeat
this calculation two or three times and find your average number. Multiply this number by six to
achieve your RHR to complete the one-minute requirement.

Example: RHR
12 beats in ten seconds
= 12 x 6
= 72 BPM

Factors can influence heart rate:

• Age
• Fitness and activity levels
• Being a smoker
• Having cardiovascular disease, high cholesterol or diabetes
• Air temperature
• Body position (standing up or lying down, for example)
• Emotions
• Body size
• Medications

Although there is a wide range of normal, an unusually high or low heart rate may indicate an underlying
problem. Consult the doctor if your resting heart rate is consistently above 100 beats a minute
(tachycardia) or if you are not a trained athlete and your resting heart rate is below 60 beats a minute
(bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness
of breath.

Maximum Heart Rate:

Purpose: To determine the highest rate your heart can attain

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2. Stroke Volume

Can range from 50 milliliters (ml) per beat (Stroke) during resting conditions in highly sedentary
people to as high as 200 ml per beat at maximum in elite endurance-trained athletes.

Following endurance training, stroke volume increases significantly. Some of the increase is the
result of a stronger muscle, but also related to an increase of total blood volume and a greater
filling capacity of the ventricles during the resting phase (diastole) of the cardiac cycle. As more
blood enters the heart, more blood can be ejected with each heartbeat (systole). The increase in
stroke volume is primarily responsible for the increase in VO2max with endurance training.

3. Amount of Oxygen Removed from Blood.

The amount of oxygen removed from the vascular system is known as the arterial-venous
oxygen difference.

It is determined by the difference in oxygen content between arterial and venous blood.

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