Physical Education and Fitness

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Types of Fitness Activities

Module 003 Types of Fitness Activities

The past lessons discussed the principles which are involved in designing a
balanced exercise program. In this lesson, you will encounter the different
types of fitness activities.
At the end of this module, you will be able to:
1. Understand the different types of fitness activities
2. Analyze physiological indicators such as heart rate, rate of perceived
exertion and pacing associated with MVPAs to monitor and adjust
participation or effort

How does exercise consume energy?

Exercise requires the body to consume energy, and among us humans this can be attained
by means of converting fat and carbohydrates. When the body is on the move, it consumes
more energy than when it is at rest.
In order for it to make use of stored energy, the body must first convert the carbohydrates
and fats into ATP. Once the chemical bond in the ATP molecule has been broken, it produces
energy which is needed by the cell where it is stored. This energy is then used by the muscle
fiber to generate movement (Fernando-Callo & Dajime, 2016).

The Anaerobic systems

There are numerous systems in which the body can produce energy. One of these is the
Phosphagen system. In this system, the molecule called creatine phosphate (CP) will release
energy in its chemical bond once it has been broken. The energy released will be used by the
cell to synthesize ATP.
Another system is known as the Glycolytic system - a way to consume energy is by breaking
down glucose (carbohydrates). This method can produce energy rapidly but it cannot
maximize energy production because most of the energy is temporarily stored in molecules
or carriers which the system cannot use. Both systems do not require the presence of oxygen,
thus making them the Anaerobic systems.
The Aerobic System
Unlike the Anaerobic systems, the Aerobic system requires the presence of oxygen. This
system is capable of utilizing the energy stored in the temporary ca rriers of broken down
carbohydrates and fat. However, this process takes longer than the Glycolytic system. In
order to emphasize energy production using the Aerobic system, one must ensure that the
intensity of the aerobic exercise is not too high.

Course Module
 Aerobic Training
Aerobic training is basically any physical activity that is capable of elevating one’s heart rate
into their target heart rate and maintain that level for a certain period of time.
Planning an Aerobic Training
Just like every other form of workout, Aerobic training requires proper planning in order to
make the exercise suitable for the body’s needs and goals. This will also help avoid injuries
during exercise.
As aerobic training shall depend on the individual’s goals, there is no single aer obic exercise
which can be considered as best for everyone. There are various forms of exercise to choose
from, depending on the intensity of the workout as well as the person’s preferences: Long
and Slow Training, High Intensity Interval Training, High Intensity Continuous Training, and
Fartlek Training. These training programs all help increase the capacity of the
cardiorespiratory system as well as the endurance of the active muscles.
Long and Slow Training. This aerobic training program uses low to moderate intensity
exercises that must be maintained within a minimum period of 45 minutes.
High Intensity Interval Training. This is an aerobic training that involves repeated
maximal work combined with active recover in between (Fernando -Callo & Dajime, 2016).
The recovery period between intense workouts lasts between 30 to 45 seconds.
High Intensity Continuous Training. This aerobic training program involves continuous
physical activity which lasts for 20 to 30 minutes depending on the individual.
Fartlek Training: According to Fernando-Calle and Dajime (2016), this is an aerobic
training program that is unstructured, consisting of both maximal and submaximal work that
lasts for 30 to 45 minutes.

Resistance Training
Resistance training programs are also referred to as strength training or weight training. As
such, these programs make use of an individual’s resistance in order to build strength,
anaerobic endurance as well as the size of skeletal muscles.
Among children and adolescents, resistance training has to be properly and carefully
planned in order to avoid injuries which may affect their physical growth in the long term. It
is important that they avoid doing more workload than what their bodies can handle.
There are several types of resistance training programs to choose from. Just like aerobic
training, resistance training varies depending on the amount of workload that the person
can handle, as well as his or her goals, needs, weaknesses, as well as their lifestyle.
Strength program. This resistance training program aims to increase the force production
capacity of the human muscle.
Endurance program. This type of resistance training develops the capability of the muscles
to resist fatigue. As such, it is characterized by high repetitions when it comes to exercises.
Hypertrophy program. This resistance training aims to increase muscle size without being
concerned with increasing strength.
 Physical Education and Fitness
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Types of Fitness Activities

Power program. This is resistance training in which the main goal is to develop the muscle
to increase speed and explosiveness of movement. According to Fernando-Calle and Dajime
(2016) there are two schools of thought involved in this type of resistance training. The first
philosophy states that power is increased by emphasizing speed of movement against light
resistance. The second philosophy states that power can be increased by focusing on
generating forces against heavy resistance.

Flexibility Training
Flexibility is one important aspect of physical fitness that must be improved. We rely on
flexibility for the normal movement patterns and posture of an individual. Improving your
flexibility will correct muscle imbalance and boost neuromuscular efficiency.
There are four types of flexibility training programs – static, dynamic, ballistic, and
Proprioceptive Neuromuscular Facilitation (PNF).
Static stretching is a slow and sustained muscle-tendon lengthening exercise usually held
at the end of ROM (Range of Motion).
Dynamic stretching. This lengthens the muscle-tendon unit by slowly moving the limb
throughout the entire ROM. However, the position is not held or sustained.
Ballistic stretches incorporate various rapid movements to lengthen the muscle-tendon
unit. The momentum of this flexibility exercise lengthens the muscle beyond the normal
range.
Prorioceptive Neuromuscular Facilitation. PNF is often done with an assistant. In this
routine the muscle-tendon unit is made to contract a resistance, followed by a passive
lengthening similar to the static stretch. This flexibility exercise training is repeated three
times and lasts for 20 to 30 seconds per cycle.

Course Module
Glossary
Aerobic training: any form of exercise that aims to
Resistance training: training that involves the use of resistance in order to develop
strength, anaerobic endurance, and size of skeletal muscles.
Flexibility: the available range of motion for each joint.
ROM: Range Of Motion

References and Supplementary Materials

Books and Journals
Fernando-Callo, L and Dajime, P.F.; 2016; Physical Education and Health Volume 1;
Philippines; Rex Bookstore Inc. (RBSI)