VILLAMOR COLLEGE OF BUSINESS AND ARTS, INC.

SUBJECT CODE Core 15 A

SUBJECT DESCRIPTION Physical Education 1
MODULE DESCRIPTION Module No. 1
OBJECTIVE OF THIS 1.For students to Identify the Principles of exercise
MODULE: training.
2. For students to perform an aerobic exercise.
DURATION One week

A. LESSON PROPER

WHAT IS EXERCISE?
Is a planned program of physical activities usually designed to improved
physical fitness with the purpose of increasing physical fitness level.

WHAT IS PHYSICAL FITNESS?

Is a condition that allows the body to effectively cope with the demands of
daily activities and still has the energy to enjoy other active leisure activities.

WHAT ARE THE BENEFITS OF BECOMING ACTIVE AND BEING PHYSICALLY

FIT?
These components are important in preventing injuries and non-
communicable diseases such as heart disease and cancer.

1. Aerobic Capacity- It is the ability of the heart, lungs, and blood vessels to
supply oxygen and nutrients to the working muscles efficiently in order to sustain
prolonged rhythmical exercises.
2. Muscular Strength- It is the ability of the muscles to generate the greatest
force.
3. Muscular endurance- It is the ability of the muscles to resist fatigue when
performing multiple repetitions of a submaximal load.
4. Flexibility- It is the ability to move a joint without pain over its entire range of
motion.
5. Body Composition- It refers to the total make-up of the body using the concept
of 2 component model.

WHAT TYPES OF EXERCISE CAN BE PERFORMED TO DERIVE THESE HEALTH

BENEFITS?

1. Aerobic exercise- Involve large muscle groups that performs rhythmic and
continuous movement for a prolonged period of time in order to improved
aerobic capacity.
2. Resistance Exercise- requires the muscles to contract against an external load
in order to improve muscular strength, muscular endurance, and bone strength.

Please note that this module is strictly for students officially enrolled in Villamor College of Business and
Arts. Re-printing, re-distribution, or re-selling of the module is strictly prohibited by the institution.
 VILLAMOR COLLEGE OF BUSINESS AND ARTS, INC.

3. Stretching Exercise- Increases the elasticity of muscles and tendons

surrounding the joint in order to improved flexibility.

Principles of Overload
The principle of overload states that the body must work harder that what it
is used to in order for it to adapt. At first, the body will resist the new workload
but it will eventually adapt overtime.

Principles of Progression
The principle of progression states that the body should experience
gradual increases in workload. The body should be given an ample time to
recover and get used to the new work load. The rate at which the body adapts
varies from one individual to another. A reasonable time frame is to increases the
load after 2 weeks. However, it is recommended that you do not increase the
workload by more than 10 % from the previous task.

Principle of Specificity
The Principle of Specificity states that the body will adapt specifically to
the workload it experiences. It implies that improvements in fitness level will be
limited to the activities that one is performing. A performer who trains for a
marathon should not be expected to be able to lift heavy barbells.

Principle of Individuality
The Principle of Individuality states that no two persons are the same and
their rate of adaption to the same workload differs. This principle emphasizes the
need to create an exercise program that is individual specific.

Principle of Reversibility
The adaptions that take place as a result of training are all reversibility. The
principle of reversibility is another way of stating the principle of disuse. It
indicates that disuse or inactivity results in loss of benefits achieved in
overloading.

Please note that this module is strictly for students officially enrolled in Villamor College of Business and
Arts. Re-printing, re-distribution, or re-selling of the module is strictly prohibited by the institution.
 VILLAMOR COLLEGE OF BUSINESS AND ARTS, INC.

OBJECTIVES DESCRIPTION GOAL

S Specific What, why, who, I will exercise for
when, and how? You 30 minutes at
should have a least 3 times a
definite direct target week.
objective.

M Measurable Objectives should be I will be able to

measurable to run for 30
truthfully gauge your minutes without
goal stopping.
A Attainable/ Goals should be I will finish the 5k
Achievable stimulating, neither fun run in 30
too comfortable nor minutes or less.
too difficult.

R Realistic Goals should be I will complete in

attainable given the a 10k event in 6
resources, effort and months.
time.
T Time Goal must be timely, I will lose at least
helpful, and 5 kl. in 3 months.
attainable in a period
of time.
E Exciting Goal must be I will learn how to
motivational and swim and ride a
encouraging to level bike so I can join
up and improve. a triathlon club.
Recorded Evaluate the workout I will increase the
R you have done, its distance I can run
regularity, by 10% every 2
moderation, time weeks.
given, and the
progress made with
the types of training

B. QUESTION FOR REVIEW

1. What are the Principles of exercise training and explain each principle.
2. SMART stands for?
3. What is exercise?
4. What is physical Fitness?
5. What are the benefits of becoming active and being physically fit?

C. OTHER REQUIRED READINGS

To prepare you for the quiz, please do your personal readings.

D. SECONDARY RESOURCES

E. ASSESSMENT AND ASSIGNMENTS

1. Create an aerobic exercise for at least 4 mins. (20 pts.)

Module 1 Quiz

2. Subject Code: P.E 1

Please note that this module is strictly for students officially enrolled in Villamor College of Business and
Arts. Re-printing, re-distribution, or re-selling of the module is strictly prohibited by the institution.
 VILLAMOR COLLEGE OF BUSINESS AND ARTS, INC.

Subject Description: Physical Education and Health 1

Identification: Read the questions carefully and answer it on the space provided.
_________________1. A planned program of physical activities usually
designed to improved physical fitness with the purpose of increasing physical
fitness level.
_______________________2. This is a condition that allows the body to
effectively cope with the demands of daily activities and still has the energy to
enjoy other active leisure activities.

_______________________3. It is the ability of the muscles to generate the

greatest force.
_______________________4. It is the ability of the muscles to resist fatigue
when performing multiple repetitions of a submaximal load.
________________________5. It is the ability to move a joint without pain over
its entire range of motion.
________________________6. This Involve the large muscle groups that
performs rhythmic and continuous movement for a prolonged period of time in
order to improved aerobic capacity.
_________________________7. It requires the muscles to contract against an
external load in order to improve muscular strength, muscular endurance, and
bone strength.
_________________________8. This refers to Increasing the elasticity of
muscles and tendons surrounding the joint in order to improved flexibility.

________________________9. This refers to the body that work harder that

what it is used to in order for it to adapt. At first, the body will resist the new
workload but it will eventually adapt overtime.
_________________________10. This refers to the state of the body when
experiencing gradual increase in workload.

Essay: Explain each Principle in exercise (5points each)

Principle of Specificity

Principle of Reversibility

Please take note that our quiz on this module will be on _________. You will be
assessed through an online quiz, and random recitation in our live lecture class
on_________.

F. INQUIRY
If you have some questions or clarifications, feel free to message me through
email gabtoroctocon@gmail.com or in my messenger Gabriel Toroctocon. Video call
consultations via zoom can be scheduled (limited in our class hours only) Thank you.

Please note that this module is strictly for students officially enrolled in Villamor College of Business and
Arts. Re-printing, re-distribution, or re-selling of the module is strictly prohibited by the institution.