GINGOOG CITY COLLEGES, INC MODULE WEEK NO.

2
Paz Village Sub., Brgy. 24A, Gingoog City
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BS INFORMATION TECHNOLOGY DEPARTMENT

Physical Education 1
Semester of A.Y. 2020-2021
Introduction

Understanding the parts of the body responsible for a variety of movements contributes
to effective performance. The illustration on the next page shows the body parts but the
specific bones and muscles will be studied as the need arises. Your Instructor can help
you identify them.

Rationale

Physical education (PE1) is Physical Fitness and is a prerequisite to the next three
subjects. This aims to assist the individual to develop and maintain physical fitness. Besides
he/she should acquire the ability to analyze movements, plan a fitness program, and
pursue its objectives with enthusiasm. It likewise should contribute to self-discipline,
interpersonal relationships, creativity, initiative and leadership.

Intended Learning Outcomes

● Students will be able to identify the the parts of an exercise program;

● Students will be able to recognize the importance of understanding their
responsibility of taking care of their body; and
● Students will be able to create an exercise program depending on their physical
fitness assessments results.

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Activity

Activity #1: Let Me Know

Directions: Look into the results of your previous Physical Fitness Test (PFT), and answer the
following questions.

1. What are the weaknesses and strengths you have discovered?

2. Based on the results, what are the components that need more serious attention?

Now that you have discovered your strengths and weaknesses, the next step is to design
an exercise program that will help you attain fitness.

Discussion

The Exercise Program

Exercise Program is a planned activity detailing a range of physical exercises and the
amount of time each exercise should be performed where it is typically designed to
individuals' needs.

What are some points to keep in mind when you design your exercise program?

● A Goal or Aim

● Have a Maximum Heart Rate and Target Heart Rate

● Apply the Principles of Training

● Plan a Training Session

● An Exercise Log To Monitor Your Progress

An exercise program that is designed specifically for you is a great way to stay
physically and mentally fit. It also provides many other benefits, including:

● improved condition of the heart and lungs

● increased muscular strength, endurance and motor fitness

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● improved muscle tone and strength

● weight management

● better coordination, agility and flexibility

● improved balance and spatial awareness

● increased energy levels

● reduced risk of chronic disease (such as type 2 diabetes and heart disease

● improved sleep and brain health

● improved general and psychological well being

Understanding the Principles of Fitness Training

The basic training principles are rules to follow which describe how the body responds
to the physiological stress of physical activity. These principles provide the conceptual
foundation for safe and effective physical program design.

The physical fitness activities should follow these training principles to get the most out
of the training.

Here are the training principles that may guide you in designing a training program.
The program would help you improve your fitness level in the specific component that you
want to develop.

Principle of Overload

It is the most basic of all fitness principles. It specifies that you must perform more
physical exercise than normal amounts (overload) to get an improvement in physical
fitness and health benefits.

Example: If improvement in muscular strength is the goal, the muscle must be

exercised with greater weight than normal.

Principle of Specificity

It indicates that you will train a specific energy system and specific muscle groups in order
for them to improve

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Example: If you want to develop cardiovascular endurance, design a training program
that primarily utilizes a particular energy system.

Principle of Progression

It indicates that load could be increased gradually over time to remain effective and
safe for best results.

Example: Week after week, the overload could be adjusted until the desired level of
fitness is attained.

The FITT Formula

A well-designed physical activity plan will outline how often (Frequency), how long
(Time), and how hard(Intensity) a person exercises, and what kind of exercises (Type)are
selected. FITT principle is a formula in which each letter represents a factor important in
determining the correct amount of physical activity.

● Frequency refers to the number of exercise sessions per week.

● Intensity is the degree of effort put forth by an individual during exercise.

● Time is the duration of the length of the activity, or how long an exercise must be
performed to be effective.

● Type is the mood of exercise being performed. It should be guided by the fitness
goal to be achieved.

There are three things every Exercise Program should have:

Warm Up Exercise

Warm up exercise is a preparation for an intensive physical exercise. An effective warm-up

increases both the respiratory rate and the heart rate. This helps increase the body's core
temperature, while also increasing the body's muscle temperature through an increase in
the delivery of oxygen and nutrients to the working muscles. A warm-up should consist of
light physical activity for 5 to10 minutes of exercise, such as walking and slow jogging

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Major Exercise Focus

● Flexibility Exercises

● Strength Exercises

● Endurance Exercises

Cool-down Exercise

This phase of exercise follows immediately after doing an intensive physical exercise.
It is done by doing gradual stretching activities from upper to lower activities. It helps
muscles to relax, and slowly go back to its normal range of movement. Cool down
exercises

Examples of Warm-up and Cool Down Exercises:

Upper Neck or Trap Stretch

Hold your head with one hand, then
slightly pull your head toward your
shoulder in 30 seconds. Repeat with
the other side.

Anterior Shoulder Stretch

Place your one arm in front of your
body, palm facing down when
holding your elbow using the other
arm. Hold for 30 seconds and repeat
on the other side.

Standing One-Leg Hold

Balance and hold the weight of your
body in one foot then lift one foot at
the back of your thigh. Hold it with
your hands in 30 seconds and repeat
with the other foot.

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Quad Stretch
Kneel with your right leg in 90degree
position. Your right leg will support
your weight, then move upward with
your torso and tuck the pelvis to
increase the stretch. Hold it for 30
seconds then repeat to the other
side.
Forward/ Side Bend Stretch
Position yourself in a wide stance.
Keep your body and torso parallel to
the floor. Straighten your legs and
put your weight on your heels then
reach forward on the floor. Repeat
this inward right and left for 30
seconds.

Exercises

In this activity, you will set goals and apply the FITT Principle for a 1-week
exercise program.

Exercise #1: Ready Set Goals

Directions: Complete the table by providing what is asked. Based on the results of
your physical fitness test in your previous module, choose three components that
you consider as your weakness.

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Type Of
Component Goal Frequency Intensity Time
Activity
Example: Increase my Monday 140bpm 15
Jogging,
Cardiovascula cardiovascular Wednesday minutes
Step Ups
r endurance endurance Friday

Assessment

A. Direction: Now, let us check what you have learned. Choose the letter of the
correct answer. (2 points)

1. It refers to the number of exercise sessions per week.

a. Frequency c. Time

b. Intensity d. Time

2. It is the most basic of all fitness training principles.

a. Principle of Overload c. Principle of Progression

b. Principle of Progression d. FITT Principle

3. It is the degree of effort or exertion put forth by an individual during exercise.

a. Frequency c. Time

b. Intensity d. Time

4. It indicates that you will train a specific energy system and specific muscle
groups in order for them to improve.

a. Principle of Overload c. Principle of Progression

b. Principle of Progression d. FITT Principle

5. Long term goals require time and _______.

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a. grasping c. planning

b. motivating d. Schooling

Reflection

REFLECTION WEEK NO. 3

Direction: Read and answer the following questions.

1. Why is it important to know your strengths and weaknesses?

2. What can you do to improve your physical fitness level? Discuss.

3. Do you think you are responsible for your own fitness level? Explain.

Resources and Additional Resources

● Physical Fitness for College Freshmen by Virginia D. Oyco, Unit 1, pages 8-22
● https://static.spineuniverse.com/sites/default/files/lead-images/playlist/13255-neck-
exercise_side_shoulder1015323_m.jpg
● https://www.sportsinjuryclinic.net/wp-content/uploads/2016/11/backshoulder.jpg
● https://i.ytimg.com/vi/ob1tvmQUQZ0/maxresdefault.jpg
● https://cdn.gloveworx.com/images/IMG_6795.2e16d0ba.fill-1600x900.jpg
● https://goodbackguide.files.wordpress.com/2013/03/studio-session-
6950094sidebend.jpg

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