Week 1 (Day 1)

The incorrect technique should be carefully avoided in order to prevent the

FITT PRINCIPLE overuse or underuse muscles. The following are examples of exercise
activities for you to try.
The FITT principle is an acronym for frequency, intensity, time, type. These
are the key factors in designing a fitness program that will address your The Squat
current fitness level, provide means to overload the body, and target
positive adaptations. These variables can be increased consistently to
challenge the body to become stronger. It is important to remember that
increasing the workload should be done one at a time to prevent chronic
injuries or over timing. The proposed recommendations are for beginners to
reduce the likelihood of injury and encourage the adaptation of an active
lifestyle.

Frequency of an exercise program depends on the current fitness level and

the type of activity performed. It is important to provide rest days to allow
the body to recover. Consequently, beginners should exercise less
frequently as compared to athletes. As the fitness level increases, the
individual can increase the number of sessions slowly. Some individuals
train twice or three times a day. However, one should be careful when
designing his/her program (especially for beginners) this way because it
leads to burnout and possible injuries.

Intensity of an exercise refers to the difficulty level of the workout. It is

important to set a workload that is more challenging then what one is used
to. This factor is affected by your current fitness level and the time allotted
to an exercise session. Each type of exercise has its method of estimating
intensity. Current research indicates the exercise intensity is the most
important factor in improving fitness levels.

Time or Duration of an exercise session is influenced by the intensity and

the type of activity performed; a high intensity cannot be sustained for a
long period. Furthermore, stretching programs usually take a shorter period
to complete as compared to a resistance training program.

Type of Activity is influenced by the fitness goal and the current fitness
level. The program should be designed so that exercise is the best type of
activity to specifically address the fitness goal.
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Body Parts Correct Form
Elbows held behind the ears
Shoulders
throughout the movement.

Trunk remains flat without leaning

Hip
forward too much
Knees are stable and does not exhibit
knees movement to the side nor to the
front.
Feet is on full contact with the ground
Ankle
and aligned with the knees
Balance is maintained with weight on
Quality the heels and thighs parallel to the
ground

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See the table on page 1 for the correct squat technique Trunk Rotation
Body Part Correct Form
Squats are considered a vital exercise for evaluating the fitness of the lower
body muscles as well as core strength. The movement is common to sports Trunk rotation is a Arms are parallel to the ground
because it mimics the preparatory motion when jumping and the recovery common movement in Arms as the opposite elbow crosses
phase when landing. The test starts with the hands reaching forward, and many sports that the lead knee
the feet, shoulder-width apart. Squat as low as possible by bending the hips involve throwing. Trunk remains flat and does not
Hip
and knees. Throwing involves deep bend while twisting
Body abdominal muscles Knees are aligned with hip and
The Lunge Parts
Correct Form during the rotation. The Knees foot
The lunge is an exercise Upper arms are extended abdominal region must Heel of the lead leg should be
that can evaluate your outward and with hands behind remain firm to facilitate in contact with the floor and
movement stability. The Arms the head (Advanced) a powerful throwing Ankle under the lead knee while the
test begins with both Arms are used for balance action. However, some heel of the rear foot is off the
feet together. Hands (Beginner) individuals are not ground.
are placed behind the successful in Balance is maintained while the
Torso Trunk remains flat and straight performing these
head or used for Quality lead thigh is parallel to the
balance. Take a big step Knees are aligned with hip and movements because of ground
Knees
forward and slowly feet movement inefficiency.
lower the body toward Heel of the lead leg should be in The lunge/twist is a test to assess movement efficiency and balance when
the ground by bending contact with the floor and under performing trunk rotation. The test begins by standing straight with arms at
Ankle
the knees and hips. the lead knee while the heel of your sides. Raise the arms pointing straight ahead. Take a big step forward
Repeat, switching your the rear foot is off the ground. and slowly lower the body toward the ground by bending the knees and
leading leg. Balance is maintained while the hips. When the lead thigh is parallel to the ground, twist the trunk toward
Quality lead thigh is parallel to the the lead leg. Repeat, switching your leading leg.
ground

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DAY 1 ACTIVITY Week 1 (Day 2)
Submission: Online – Our Online Group Messenger; Offline – submit with PART OF AN EXERCISE PROGRAM
the weekly package using Kinect’s internet connection
ACTIVITY 1 Why is it necessary to include the warm-up and cool down in an exercise
routine?
DIRECTION: Record a video of yourself performing the following
exercises. (Can be accompanied by background music). An exercise workout has three components: warm-up, exercise load, and
Ten (10) repetitions and three (3) sets of Squats, Lunges, cool down. The exercise load is the programmed activity that would
and Trunk rotations. You may use the table below. produce beneficial health and strength when performed regularly. A warm-
up is essential before the actual workload as it prepares the body for more
Exercise Set 1 Set 2 Set 3 strenuous activity. It increases the blood flow to the working muscles
10 SQUATS promoting energy usage. Lastly, a good warm-up prepares the heart,
muscles, and joints for the succeeding activity by increasing the
10 LUNGES transmission rate of nerve signals and decreasing joint stiffness.
10 TRUNK
ROTATIONS
WARM-UP RECOMMENDATIONS
Time 5-10 minutes.
ACTIVITY 1.1
Intensity Light to Moderate
Determine whether the following statements are True or False. Type of Activity General multi-joint movements followed by specific
movements.
_______1. It is best to exercise as much as possible and every day to Recovery Allow 5 minutes recovery period before actual
maintain fitness. exercise.
_______2. Running in 1 kilometer and walking 1 kilometer will burn the
same number of calories. The warm-up starts with general multi-joint movements such as jogging or
_______3. Performing 1000 crunches a day will trim fat in the belly. skipping to increase overall body temperature. It is followed by a dynamic
_______4. Weights are better than exercise machines in increasing strength. stretching exercise to improve flexibility and reduce the incidence of
_______5. Performing static stretching before jumping decreases vertical injuries. The last part of the warm-up is a series of specific movements that
jump height. mimic the actual activity. Movements are practiced at a slower speed and
ensure that the intensity of the warm-up is not strenuous. Focus on the
Assessment
movements because the warm-up is both physical and mental preparation.
1. In your opinion, why is it important to know the proper position in
performing a specific exercise? There is no single warm-up exercise that would be effective in all types of
activities. Several activities are commonly incorporated in the warm-up
routine. One goal is to increase the heart rate to condition the body and
encourage blood flow. The warm-up is performed for about 2 to 4 minutes.
It is usually followed by 2-4 minutes of dynamic stretching exercise.
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 DAY 2 ACTIVITY
Choose exercises to target the muscles used during the activity. Examples
ACTIVITY 1.1
include sit-ups, push-ups, and the lunge with twists. The individual is also
Submission: Online – Our Online Group Messenger; Offline – submit with
the weekly package using Kinect’s internet
DIRECTION: ANSWER THE FOLLOWING
1. Create a one FITT Exercise Session
DIRECTION: Make an Exercise Session based on the training principles you
have just learned. It can be a form of dance (aerobics/ Zumba).
SAMPLE:
STAGE INSTRUCTIONS
Warm-up ? Jumping jacks
encouraged to spend 2-4 minutes on activities that simulate the movements ? Squats
of the workload but performed at a lower intensity or lower speed. ? Minutes dynamic stretching
? Minutes low-intensity dance
A good cool-down routine takes around 10 minutes. The routine should Exercise Load ? Minutes Zumba/dancing
include performing a multi-joint activity that is low in intensity (e.g. slow Cool-down ? Minutes low-intensity dance
jogging) for 5 minutes. A light massage is encouraging during this period to ? Minutes leg stretch
encourage blood flow. There are limited studies on its effectiveness but ? Minutes shoulder stretch
there are reports that they help decrease soreness. A series of static
stretches should also be part of the cool-down routine to release muscle 2. Create an instructional video following the Exercise Session you made.
tension and helps the muscles to relax. Cool-down should be a physical and
mental routine. There is less tension in the muscles when the mind is ACTIVITY 1.2
relaxing. Direction: Answer the following:
1. List the benefits of setting goals to be physically fit.
2. How important is it to have a goal?
Assessment
1. What are you willing to do to achieve your set goals?

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Week 2 (Day 1)
Introduction
Rhythm is the basics of music and
dance. All body movements tend to
be rhythmic – throwing a ball,
swinging a bat, etc. Rhythm is most
clearly seen through dance - the art
of movement
What is rhythm? It is the regular recurrence of accented and unaccented
beats.
Rhythm is a term that denotes an aspect of a quality of movement that is
sometimes thought of as dance. When an individual moves in response to a
particular rhythm or music we call the movements as rhythmic movements
or rhythms. Structured forms that start creative rhythmic movements are
called rhythms.
Rhythmic activities are the physical movements created from the
individual’s response to a sound. They are activities in which a person
responds physically, socially, or mentally to regular patterns of sound.
They are also a source of enjoyment for people of all ages. Activities, skills,
and the sense of rhythm can be acquired and developed, feelings expressed,
basic principles of time, space, and force can be experienced.
Everyone reacts to music or rhythm in one form or another. Head-swaying,
foot-tapping, fingers snapping, and shoulders and body movement are all
physical reactions.
Dance refers to movement set to music with organization, structure, and
pattern. It is a composition that implies the arrangement of parts into a
form.
Dancing can be a way of expressing one’s emotions through movement
disciplined by rhythm. It is an act of moving rhythmically and expressively to
accompanying music.
TYPES OF DANCE
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1. Creative Rhythms
Are sometimes called fundamental rhythms or natural dances. A
creative rhythm is an end product of exploration and improvisation of
movements as children learn to move the parts of their body and use
them as instruments of expression.
2. Folk/Ethnic dance
It is a cultural art form handed down from
generation to generation. It communicates
the customs, beliefs, rituals, and
occupations of the people of a region or
country. Folk dancing belongs to the
people. It comes from them. Ethnic tribes
have their specific tribal art forms
originated and danced by the people of
the tribe.
Examples of folk dances are the rural and country dances, jotas,
mazurkas, pandangos, among others with foreign influence.
Examples of ethnic dances are the dances of the mountain peoples of
the Cordilleras, dances of the ethnic groups in the Cagayan Valley
Region, and the ethnic dances in the Mindanao Regions.
3. Social and Ballroom Dance
The setting of the social and ballroom dance is a
social gathering with a more formal atmosphere
than the simple and informal parties in which the
recreational dances are the usual forms. Social
and ballroom dancing are generally held in the
evenings. The participants are usually in formal
attire.
4. Recreational Dance Includes mixer dance, square
dance, and couple dances. Many of these dances
have simple patterns and combinations of walking steps, e.g. polka step
and the waltz step. The setting is usually informal gatherings and
parties, reunions, etc.
5. Creative Dance
 It is the end-product of exploration and improvisation of movements as  Increase stamina and reduce fatigue during exercise
the dancer or the choreographer expresses his feelings or emotions,  Activates immune systems, making you less likely to get colds or flu
ideas, and interpretations.  Strengthens the heart
 Boosts mood
Examples of creative dance are ballet, jazz, and modern or  Help you live longer than those who don’t exercise
contemporary dance.
Anaerobic exercises involve a quick burst of energy and are performed at
maximum effort for a short time. The energy system used is the ATP and
DAY 1 ACTIVITY Glycolytic System.
DIRECTIONS: Give two examples of dances from each types mentioned Benefits of Anaerobic Exercises:
below.
 Build muscles
 Creative Rhythms  Lose weight
 Folk/Ethnic Dance  Maintain muscle mass as you age
 Social and Ballroom Dance  Strengthens bones
 Recreational Dance  Burns fat
 Creative Dance
Assessment Stress Management: Doing Progressive Muscle Relaxation
1. Choose one TYPE OF DANCE from above and create your short Introduction
sample Have you ever had an aching back or pain in your neck when you were
anxious or stressed? When you have anxiety or stress in your life, one of the
ways your body responds is muscle tension. Progressive muscle relaxation is
Week 2 (Day 3) a method that helps relieve tension.
Aerobic vs Anaerobic  In progressive muscle relaxation, you tense a group of muscles as you
breathe in, and you relax them as you breathe out. You work on your
Aerobic exercise is any type of cardiovascular conditioning or “cardio”. muscle groups in a certain order.
During the cardiovascular conditioning, your breathing and heart rate
increase for a sustained period. Oxygen is your main energy source during  If you have trouble falling asleep, this method may also help with your
aerobic workouts, therefore Oxidative System energy is used. sleep problems.
The procedure
Benefits of Aerobic Exercises:
Choose a place where you won't be interrupted and where you can sit/lie
 Reduce risk of heart attack down comfortably.
 Reduce risk of type 2 diabetes 1. Breathe in and tense the first muscle group (hard but not to the point
 Reduce risk of stroke of pain or cramping) for 7 to 10 seconds.
 Help lose weight and keep it off
 Help lower and control blood pressure
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 2. Breathe out and relax for 15 to 20 seconds before you work on the
next muscle group. Notice the difference between how the muscles
feel when they are tense and how they feel when they are relaxed.
What are the two things you want to clarify in this topic?
The muscle groups
The following is a list of the muscle groups in order and how to tense them.

Clench left hand and feel the tension. Relax and let
Hand Give someone advice to encourage others to optimize their energy for
hand hang loosely. Same for right hand
better health. Have them sign once you’ve told them.
Wrists Bend hand back, hyper-extending wrists. Relax
Bend elbow toward shoulders and tense biceps Name Signature
Upper arm
muscle. Relax
Bring shoulders up toward ears. Relax; let shoulders
Shoulders
fall down
Forehead Wrinkle forehead, raise eyebrows. Relax
Eyes Close eyes tightly. Relax
Turn head so that chin is over your right shoulder.
Neck
Straighten and relax
Bend head forward, pressing your chin against chest
Neck and jaws
Straighten and relax
Tighten stomach muscles. Relax Arch back. Relax
Abdomen, back, thighs Stretch legs in front of you. Tighten thigh muscles.
Relax
Push heels down into the floor, tighten hamstring
Hamstrings
muscles. Relax
Point toes toward your head. Relax
Calves, feet
Curl toes toward the bottom of feet. Relax

DAY 4 ACTIVITY
Reflection:
Enumerate three things you have realized about optimizing energy?