TABLE OF CONTENT

I. ABOUT ME

II. INTRODUCTION

i. WHAT IS THE ADVANCED

TRAINING PROGRAM?

ii. HOW IT WORKS?

iii. STRATEGIES FOR SUCCESS

III. NUTRITION PLAN

IV. NUTRITION PLAN GUIDELINES

V. SUPPLEMENTS

VI. WORKOUT PLAN

i. WORKOUT SCHEDULE

ii. WORKOUT PROGRAM

iii. EXERCISE LIBRARY

iv. REST AND RECOVERY

VII. COMPILATION OF PHOTOS OF YOUR EXERCISES FROM PRELIM

TO MIDTERM

VIII. COMPILATION OF LESSONS, ACTIVITY, AND EXAMS

 I. ABOUTME

Hi. I am Sofia Marie Pun-an. I have been involved in physical activities since I

was a child. I learn a lot of exercises and dancing activities in school, in addition

to being a subject in school. During my childhood, I also participated in the dance

intermission number during our barangay's festival. Basketball, badminton,

football, and baseball are some of my favourite sports to play and watch. I adore

playing outdoor games, or should I say, as a child, I used to spend my days

playing and participating in activities. It helps to keep my physical body and

health in good shape. When I was in junior high school, most of my classmates

would watch a video called Zumba Dance on the television in our classroom

during free periods and after lunch. We would follow the dance steps and dance.

We did this for about a month and then performed it at one of our school

functions. This are my experienced that I can be proud. I also experienced the

hiking or climbing a mountain and walked 5-9 hours to arrived at our

destination. Along with my best friends, we travelled to see the beauty of their

region that only we used to see in pictures.

 II. INTRODUCTION

What is the muscle strength training program?

This program is designed and create for people who are willing and wants

to improve their strength and capacity to lift and extreme activities everyday. It is

performed with proper training and exercise to achieve the strength of muscle

tone. Muscle strengthening is an exercise which engaged in moderate and high-

intensity exercises that increase and test the strength and endurance of one’s

person and the ability to continue the exercise. It is usually starts with the proper

stretching exercise and try to do it at least four times every session and achieve

the goal of the person to do the desired position in exercising without feeling pain

or discomfort. This muscle strength training program is done within a 3-4 weeks

includes all the proper training that is needed.

This training is to make the body become more fit and increase the ability

to do more activities. It can also develop strength and withstand more physical

stress, reduce the risk in injuries, it will lessen the pain in doing the activities,

enhance the muscle relaxation, improves posture and the physical performance.

HOW IT WORKS?

The emphasis in these workouts is on physical strengthening. It consists of;

 Providing appropriate activities and workouts in order to acquire personal

body fitness.

 Providing the body with vitamins and minerals to help enhance the energy

levels and improve performance.

 A well-balanced meal or diet will aid the body’s recovery and absorption of

nutrients from meals.

STRATEGIES FOR SUCESS

Talk your concerns

Ask me if there is something that you want to clarify or any of your

concerns regarding of our training. It is better to keep you updated about

your progress and concerns related to your body. You can share your

thoughts, opinions and ideas that you think your body will became

physically fit. Don’t hesitate to talk to me as your trainer. If you want to

achieve your goal, work , cooperate and keep motivated to continue the

program.

Keep motivated

Being motivated in what you do will help you reach your goal. If you

lost interest in the middle of the training, keep in mind what pursue you to

train and do this program. Every hardship comes with success. If ever you
 worried about being less motivated, just come to me and I’ll help you with

your training and workout. I will guide you to reach the end.

IV.NUTRITION PLAN GUIDELINES

This guidelines is plan to use as a guide the trainee

about the food should be eaten during and after the training. It is advisable to eat

nutritious and healthy foods to help the fast recovery of the body and minimize

the consumes of non-nutritious foods that will affect the workout training. This

will establish strength and stamina to the muscles in the body that is needed in

executing the exercises. This guideline limits you to consume non-essential

materials to your body. To let you discipline for the whole month and let you have

a bit soe fun eating during your rest and recovery days.

V. SUPPLEMENTS

Protein shake

It helps you grow muscle, boost your performance, and recover faster.

They can also help with weight loss by preventing muscle loss and possibly

increasing muscular mass. The amino acids in protein aid in the repair and

maintenance of muscle tissue, which is crucial for muscular growth. Because

muscles are slightly torn during exercise, protein aids in recovery after a workout.

It assists the body in achieving fitness objectives such as muscle building or fat

loss.

Vitamins
 Vitamin C is well known for its function in bone health, but it may also aid

in the maintenance of strong muscles. This vitamin can only be found in fruits,

vegetables, and potatoes. Vitamins also aid in the growth of muscle mass and the

development of structural strength.

Protein supplements

Protein supplements, it is claimed, can help with recovery by minimizing

muscle damage, boosting muscle performance, and increasing muscle protein

synthesis after exercise. When you undertake strength training, eating enough

protein helps you retain muscle mass while also encouraging muscle growth.

Resistance exercisers who use protein supplements noticeably increase their

muscle size and strength.

VI. WORKOUT PROGRAM

WARM UP

Warm-up routine moves include of 5-8 minutes of strength exercise warm-up

moves.

Weeks 1-4:

 Knee to chest 10x each leg

 Walk-outs 8x

 Butt kicks 12x

 High knees 12x

 Jumping jacks 2 sets

 Quad stretch 6x each leg

 Wide stance shift 8 reps

 CARDIO WORKOUTS

Week 1 : 30 minutes

Week 2 : 45 minutes

Week 3 : 1 hour

Week 4 : 1 hour and 15 minutes

COOL DOWN

Cool down routine moves include 5-10 minutes that make the workout more

effective.

Weeks 1-4:

 Fast-paced walking

 Fast-paced side stepping

 Jogging on the spot

 Arm swings

 Lunges

 Squats

EXERCISE LIBRARY

NOTES ABOUT THE PROGRAM

 Follow each all the instructions that is given in the program.

 Execute properly the exercises in the workout program to achieve your

goal.
  Complete all the exercises given and increase the intensity based on what

is written in the program.

 In any case, use some equipment to help you perform the exercise or any

improvised equipment if there is none.

 Do not strain yourself. Take it slowly but surely to avoid injuries and any

unnecessary accidents.

REST AND RECOVERY

LISTEN TO YOUR BODY

 Make sure you're getting enough nutrients. It is beneficial to the body

since it is a source of energy and helps in the recovery of the body. Always drink

water approximately 8-10 glasses to avoid the dehydration especially that you are

exercising.

 Don’t forget to take some rest. Rest is crucial to our body to regain our

energy to perform our daily activities. Sleep is part of our rest and getting enough

sleep will also help our body increase the stamina and strength.

 Apply some first aid kid in your body such as cold compress if you ever feel

some pain from exercising. Take some medicine or vitamins to relieve the pain.
 LESSON 1

PHYSICAL FITNESS COMPONENTS

Physical fitness is the capacity of the individual in meeting the ordinary and

complex demands of daily life safely and effectively without being fatigue and still

has ample time in doing leisure activities.

Physical fitness is divided into two components: the health-related component

and the related skill component.

Health-Related Components

This component promotes health and prevents diseases. Under the element are

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility,

and body composition.

1. Cardiorespiratory Endurance

Refers to the ability of the whole body to perform activities for a prolonged

time and have the circulatory and respiratory systems work efficiently. This

component describes the condition of the respiratory and circulatory systems.

2. Flexibility

Is defined as the range of motion possible at the many joints in the body.

When muscles are developed and lengthened through appropriate exercise, they

allow the joints to move through a wider range of motion.

3. Muscular Strength

Is the ability of the muscle to generate force. It is often measured by how

much weight a person can lift. Stronger muscles allow the person to do more

work, protect the joints from possible injuries and makes bones stronger.

4. Muscular Endurance
 Is the ability of the muscle to generate force repeatedly. Improved

endurance allows an individual to perform physical activities in a greater number

of repetitions and in a longer period.

5. Body Composition

Is the ratio of lean body weight to fat. The main components under

consideration are fat mass, muscle mass, bone density, and water volume.

Skill-Related Components

The component of skill-related is more associated with better performance in

games and sports. This is composed of agility, balance, coordination, power,

reaction time, and speed.

1. Agility

Agility refers to the ability to change direction quickly and accurately

during movement. This skill is best applied in sports where stopping and

changing direction is constantly enforced.

2. Balance

Is the ability to maintain equilibrium while moving or standing still. This

skill is needed for most of the sports especially in skating and gymnastics.

3. Coordination

Coordination is the ability the use of the senses with the body parts to

perform movement tasks. This skill is best for hand-eye and foot-eye

coordination.

4. Power

Power is the ability to apply force at a high rate of speed. Power is common

among weight lifters.

5. Reaction Time

Reaction time is the elapsed between a stimulus and the resulting

response. This skill is best applied in running especially sprinting.

6. Speed

Speed deals with the rate at which a movement is performed. This skill is

applicable in all sports.

 LESSON 2

PHYSICAL FITNESS ASSESSMENT

The assessment of physical fitness focuses on the health-related components such

as cardiorespiratory endurance, muscular strength and endurance, flexibility, and

body composition. The result of the assessment will help the person determine

and understand the level of his fitness, and strive for a better result as he engages

actively in exercise programs.

A. Cardiorespiratory Endurance Assessment

 Hoeger & Hoeger (2007), states that “as a person breathes, part of the oxygen

in the air is taken up in the lungs and transported in the blood to the heart. ”

 The heart then pumps the oxygenated blood through the circulatory system

to all organs and tissues of the body.

 The heart then pumps the oxygenated blood through the circulatory system

to all organs and tissues of the body.

 Some of the activities that effectively develop cardiorespiratory endurance

are jogging, walking, cycling, aerobic dance, sports among others.

1. 1.5 Mile Run Test

Objectives:

To cover the distance in the shortest time.

To determine the fitness category according to the time, person takes to run

or walk a 1.5-mile course.

1.0-Mile Walk Test

Objectives:

To determine the fitness category according to the time a person takes to walk

a 1.0-mile course.
B. Flexibility Assessment

 Flexibility refers to the full range of motion at a joint or group of joints

without causing injury. To condition the bones and joints, stretching is most

recommended before doing any strenuous physical activities.

 A decrease in flexibility causes poor posture, subsequent aches and pain, and

other injuries.

 Every person, when doing physical activities must not overstretch joints. Too

much flexibility may lead to lose and unstable joints. To further check and

assess flexibility, two tests are used: modified sit and reach and zipper test.

1. Modified sit and reach

Objectives:

To reach a farther distance without bending the hamstrings

2. Zipper Test

Objective:

To touch fingertips of both hands stationed behind, over the shoulder and

below the elbow.

C. Muscular Strength and Endurance Assessment

 Muscular strength and muscular endurance are interrelated with each other,

with a basic difference.

 Muscular strength is simply to exert maximum force against a resistance

while muscular endurance is the ability of the muscle to exert force

repeatedly over a period.

 Muscular strength is needed in accomplishing daily demands in our physical

activities like; lifting, sitting, running, doing the household routines, and

playing sports.

 This is more likely needed by the older adult population for independent

living. Muscular strength is usually determined using the one repetition

maximum (1 RM) technique.

1. Modified Push-Up

Objectives:

To measure the strength of the upper extremities 

2. Abdominal Crunch

Objectives:

To measure the strength of the abdominal muscles

3. Bent-Leg Curl Up

Objectives:

To measure the strength of the abdominal muscle

D. Body Composition 

 Body composition cover the fat and non-fat component of the body. The total

fat in the body is classified into two types: essential fat and storage fat.

 Essential fats are needed for physiological functions, while storage fat is fat

stored in adipose tissue mostly beneath the skin.

 Obesity is the common health problem associates with several health

concern. The very common technique used to determine thinness, and

excessive fatness is the body mass or the BMI.

 This index checks the height and weights to estimate the value of fats in the

body and the risk that it may bring to health.

 LESSON 3

DESIGNING PERSONAL FITNESS PROGRAM

METHOD 1: DETERMINE YOUR FITNESS PROGRAM PARAMETERS

 Each fitness program must be designed to meet the needs of your body,

schedule, tastes, and fitness goals. Certain physical limitations, time,

commitments, preferences, and goals will provide the basic structure of your

fitness training program. Once you have identified your needs and goals you

can construct a fitness plan that will be effective and convenient.

1. Get a physical examination to identify any physical limitations.

Before beginning any fitness training program, it is important to get

examined by a health professional.

2. Figure out how much time you can devote to workout.

Be realistic about the amount of time you can commit to your fitness

regimen. Most adults should aim for about 150 minutes total of physical activity

per week.

3. Think about the types of fitness activities you enjoy.

To build an effective fitness training program, it is essential that you enjoy

or have a high level of commitment to the activities you will include in your plan.

4. Determine your fitness goal.

Having specific goals will also dictate what types of exercise you should

build into your plan, the amount of time you will need to exercise, and whether

your fitness plan will need to include significant dietary changes.

METHOD 2: SELECT SPECIFIC PHYSICAL ACTIVITIES FOR YOUR FITNESS

PROGRAM.
  Based on the program parameters you identified, select activities to

perform each workout session. A well-rounded fitness program will consist of

both cardio and strength routines, and will vary from week to week. You will

occasionally need to alter the type or increase the intensity of workouts to

continue to see results.

1. Choose your favorite options for cardio routines

Cardio does not always have to mean jogging, pick a few options for cardio

routines that will enjoy and that fit in your plan’s time, location, and intensity

parameters.

2. Develop a repertoire of strength building routines

Strength training should be part of every time fitness plan. Having a list of

go-to options for building or toning muscle can make it easy to bring variety to

your routine and workout multiple muscle groups each week.

3. Design a weekly combination of cardio and strength routines.

Depending on your fitness goals, your routine may be cardio heavy,

strength training heavy, or an even combination of the two.

If your goal is weight loss, devote the majority of your time to cardio

routines.

If your goal is to tone or build muscle, devote most of your workouts

primarily to strength routines.

METHOD 3: RECORD YOUR FITNESS TRAINING PLAN IN VISUAL FORMAT

 Once you have taken the time to plan a fitness regimen that is customized

to your needs and desires, make a written document to post in your day

planner or refrigerator, or at your desk plan. so that you have a visual

reminder to complete your program and follow your plan. Scheduling

 exercise into your daily routine will make you more likely to actually

complete the exercise.

1. Design a weekly exercise chart

Once you have developed the length of time and type of activities you will

complete each day, record it on a piece of paper divided into the days of the week.

Be sure to include the expected time and place of your workout in the written

plan.

2. Keep a list of substitute options

When you get bored of a particular routine or when results slow, replace a

cardio strength routine with an option from your list of substitutes. This will

allow you to use your muscles differently and can jumpstart your metabolism if

your body has grown accustomed to your prior routine.

3. Keep a record of your progress.

Keeping a fitness journal will allow you to identify trends in your workout

habits or fitness accomplishments.

 MIDTERM EXAMINATION

1. Is physical fitness training beneficial or dangerous for stroke patients? Support

your answer. (20 points- 5 minutes)

Physical fitness is often particularly low in stroke survivors. It may limit

their ability to perform everyday activities and also worsen any stroke related

disability, but exercise will helps lower high blood pressure, which is an

important risk factor for stoke. Exercise can help to control other things that put

you at risk, such as obesity, high cholesterol and diabetes.

2. What is physiology behind good academic performance in physically fit

people? (20 points- 5 minutes)

Healthy mind is in a healthy body, and this means that the functional

apparatus of the human being must work with high efficiency in order for the

human performance to be at a human level.

3. What are 3 physical activities that you really enjoy? What do you need in order

to participate in those activities? ( think about equipment and space) and how

can you change those activities so you can do them at home or school? ( 60

points- 10 minutes)

Physical activities that I really enjoy are biking, walking and jogging. I

don’t have a bike, I need a bicycle in order to participate in those activities. I like

to jogging every time because it helps me to lose weight especially If I modify my

diet. It can also help me to improve my health and immune system, reduce

insulin resistance, cope with stress and depression and maintain flexibility as my

age. Regular walking has all the standard benefits of acrobic exercise, such as

improvements in the heart and circulatory systems, better blood glucose control.

We do walking everyday in our lives and we can do it everywhere.