Professional Documents
Culture Documents
Republic Act 8293, section 176 states that: No copyright shall subsist in any
work of the Government of the Philippines. However, prior approval of the
government agency or office wherein the work is created shall be necessary for
exploitation of such work for profit. Such agency or office may, among other things,
impose as a condition the payment of royalty.
Reviewers:
Management Team
Chairperson: Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent
What I Know.................................................................................................................................................iii
Lesson 3:
Pre- screening
What’s New: (Pre- screening)......................................................................................1
What Is It.............................................................................................................................2
What’s More: Pre- exercise screening form............................................................5
Lesson 4:
Exercise Program Components
What’s New:......................................................................................................................10
What Is It.............................................................................................................................10
What’s More: The Famous Five..................................................................................12
What I Have Learned: Let’s Be Active......................................................................12
What I Can Do: Fitness Quest.....................................................................................12
Summary
Assessment: (Post-Test)
Key to Answers...........................................................................................................................................
References...................................................................................................................................................
What This Module is About
The rise in popularity of group fitness, which attracts more than 22.1 million people
annually, has created vast changes in both the industry itself and the ways in which group
fitness is delivered. Demand for talented, versatile group fitness instructors has exploded,
making this the perfect time to get started on your professional journey.
1. Pre- screening
2. Exercise Program Components
i
How to Learn from this Module
To achieve the objectives cited above, you are to do the following:
• Take your time reading the lessons carefully.
• Follow the directions and/or instructions in the activities and exercises diligently.
• Answer all the given tests and exercises.
ii
What I Know
Pre-Test
Multiple Choice. Select the letter of the best answer from among the given
choices.
1. This exercise is good for heart health and an excellent antidepressant,
de-stressor and more.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
2. It is important to enhance muscle strength, to increase muscular
endurance, to maintain fat-free mass and to maintain bone-mineral
density.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
3. The greater your muscle mass, the easier you lose weight
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
4. The ability for joints to move through their normal range of motion, may
be improved through stretching, exercises designed to allow for the
lengthening of a muscle
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
5. It is a prerequisite for toning and bulking up
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
6. Cardiorespiratory endurance is defined as the ability to sustain high
levels of energy for a long period of time thanks to heart, lung, and
blood vessel maintained supplies of oxygen and other nutrients
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
7. To produce energy for movement during running, your muscles need
lots of oxygen.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
iii
8. Your weight is dictated by the balanced between your intake of calories
and what you burn.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
9. Your stamina will gradually increase a few weeks into the programme,
and your resting pulse rate will start decreasing as you will slowly
become fitter.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
10. You may hold a certain position for about 10-30 seconds after slowly
lengthening the muscle to that position.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
Lesson
3 Pre-screening
What’s New
1
Professional you will have to dispel myths or help modify unrealistic goals as part of
the Pre-Screen process. Complete the process by summing up all the important
points. Give your client the last say by asking something like “is that a fair summary
of your health profile and the things that you want to achieve from your training
programme?” This gives the client the chance to correct any misconceptions that you
may have and to add anything that they have just remembered. What if you are not
sure if exercising is safe for your client? It is appropriate to ask the client to return to
their allied health professional to ask for clearance to exercise. However, it is
important that you don’t give the client the impression that you are ‘fobbing them off’
or putting them in the too hard basket.
Make another appointment time within the week so that they realise that you
are keen to help but would prefer to consult with an appropriate professional prior to
commencing the structured programme. Keep in mind that privacy regulations
prevent Registered Exercise Professionals seeking direct information from a GP
unless the client has first given permission. Please use the Health Professional
Referral Letter which is in Part F of this guide. This provides approval to speak with
another health professional, and provides clear questions which require an answer
so that you can provide the best programme.
What Is It
Section 1:
Clearly it is important to identify key risk factors prior to compiling a new
structured exercise programme. The risk stratification section is based on an
internationally accepted model for assigning ‘risk factor points’ to either currently
diagnosed conditions (for example, high blood pressure) or from correctly conducted
assessment (such as lipid profile testing) results. The total points assigned then
define risk. There are also ‘red flag’ scenarios whereby known cardiovascular,
pulmonary, and/or metabolic diseases (or signs and symptoms of these diseases)
will automatically signal the need for a cautious approach to exercise
commencement,
2
which needs to take place under the consultation of a medical professional. Some
current international models use so-called ‘negative risk factors’ whereby a positive
factor is cancelled out when a negative risk factor is also present. For example, if
one point is assigned owing to high blood pressure but HDL cholesterol (an example
of a ‘negative risk factor’) is in a good range, the total points would be considered 0.
We have chosen not to use such a model because it potentially places the
Registered Exercise Professional in a scenario where they may misguide a client by
inadvertently negating a serious positive risk factor that needs medical attention.
Many clients will come to you knowing about existing conditions. Many will
also provide you with tests results from medical professionals such as GP’s,
particularly if they have been referred to you. In some cases, you may be in a
position to do a quick and easy screening test for some of the measures within your
own facility. Fitness instructors, for example, often assess blood pressure. Height,
weight, and waist circumference (done properly) are also quick and easy screening
measures. You may also have access to some devices that need only a droplet of
blood from a finger prick for lipid testing, blood glucose, or perhaps HbA1c. We have
included the option of using such results within the pre-screen. Follow strict and
correct procedures if you are using devices that extract blood in any way. You may
also choose to recommend that a client purchases a self-referred test from a
laboratory such as Labtests.
Many common tests are fairly inexpensive and, in such facilities, are
conducted by trained professionals in laboratory settings. You can actually walk in off
the street and request blood testing for many different measures. Results are
typically emailed directly to the client (often within a day) so there is no breach if they
choose to share them with you. The client can then choose to consult their GP if
either recommended by you, or they perceive the need to pursue medical advice. Or,
GP’s may refer patients to testing at no extra cost (most common health measures
by blood test are funded if requested by a GP).
Be very mindful of your scope of practice as a Registered Exercise
Professional. You do not diagnose, only screen. If someone presents with an
abnormal result your follow-up would be to refer to a medical professional for
clarification. Don’t tell them they have a condition, such as high cholesterol, only that
the result you acquired or observed, today, is outside the medically recommended
range. No more. We believe that such screening can only serve to improve
awareness of underlying metabolic disease and increase client safety. It may be that
your client was not aware
of a poor lipid profile or abnormal glucose3control, in which case you may well have
done them and their GP a good service. Discretion should be applied to results. For
example, if a basic blood glucose test is performed and an abnormal result is noted,
don’t alarm the client, just suggest a follow-up. Consider that in conjunction with
other risk factors.
Section 2:
Other important conditions. This section is self-explanatory. No Registered
Exercise Professional would design an exercise programme without first gaining an
understanding of the status of the client regarding the conditions within this section.
Section 3:
Programming information. It incorporates relevant information to ensure the
design of a safe and effective exercise programme. Clearly, goals, exercise history,
and availability are all critical to accomplishing this endeavour. Accordingly, we have
designed a comprehensive pre-screen form that consists of these important features
for your use.
Section 4:
Monitoring Progression. At your discretion you may also choose to conduct a
range of assessments, appropriate to your client and your setting. Ideally, results
from the assessments also inform design of your exercise programme. We have
chosen some key components of fitness and common measures. Add your own as
you see fit. They may also be a useful tool to use in goal setting.
What’s More
IF YOU TICK YES TO 2 OR MORE OF THE FOLLOWING QUESTIONS, THEN PROCEED WITH CAUTION UNDER
GUIDANCE
YES NO
FAMILY HISTORY:
Father or brother under 55 years with a history of heart disease or
stroke? Mother or sister under 65 years with a history of heart disease
or stroke?
AGE:
Male over 45
years?
Female over 55
years?
BLOOD PRESSURE:
Over 140mm/Hg systolic or 90mm/Hg diastolic. Or, on blood pressure medication?
ASTHMA:
Attack that required medical attention last 12 months?
SMOKING:
Currently or quit within previous 6 months?
GENERAL ACTIVITY LEVEL:
Currently sedentary?
OTHER:
Any other condition that may increase risk of adverse reaction to exercise?
LIPIDS:
Identified blood lipids outside recommended range
OPTIONAL
GLYCEMIC CONTROL:
Diagnosed Type 1 or 2 diabetes
(Exercise Professional - see note 3 below)
Feet / Ankles
Calf / Shin
Knees
Hamstrings
Hips / Groin
Lower Back / Abs
Upper back / Ribs
Neck / Shoulders
Arm / Elbow
Wrists / Hands
PREGNANT
now or in last 12 months
EPILEPSY
ARTHRITIS
MEDICATIONS:
Beta blockers
ACE inhibitors
Diuretic
Statin
Oral hypoglycemic
Other
6
Informed Consent
I acknowledge that that information provided above regarding my health and personal information is, to the best of my knowledge,
correct. I will inform my exercise professional immediately if there are any changes in my health status.
I understand that participating in physical activity and exercise can carry a risk, and I accept all responsibility for that risk. I understand
that due care will be undertaken by my REPs Registered Exercise Professional at all times.
NAME: __________________________________________________________________________________________________
SIGNATURE: _____________________________________
DATE: / /
Strength NOTES
Lose bodyfat
Flexibility
General health
General energy
EXERCISE HISTORY
Resistance/weight training
Group exercise
General activity
Other
7
AVAILABILITY
EXERCISE PREFERENCES
What I Can Do
BODY COMPOSITION 8
Weight
Height
Waist
BMI
Waist / Height Ratio
Estimated % fat
Estimated % LMM
Sum skinfolds
Girths:
AEROBIC
Blood pressure Systolic/Diastolic
Estimated VO2 max
HR steady state
Workload
FLEXIBILITY
Other
LUNCH
AFTERNOON
EVENING
9
Lesson Exercise Program
4 Components
What’s New
Ever wonder what stretching, strength training, and aerobic exercises are?
You'll learn about them in this lesson. You'll also find out what some basic
recommendations are for each type of exercise .
An effective exercise programme should include the following
elements:
Aerobic Exercise
Resistance Training (weight training)
Flexibility (Stretching)
Proper Nutrition
What Is It
1. Aerobic Exercise
Your heart will beat faster and your pulse rate will increase during exercise. You
will be short of breath. You will sweat. Your stamina will gradually increase a few
weeks into the programme, and your resting pulse rate will start decreasing as you
will slowly become fitter.
Aerobic exercise is good for heart health and an excellent antidepressant, de-
stressor and more. Aerobic activities include: walking, running, hiking, cycling,
swimming, aerobic dance, rope skipping, rowing, stair climbing, and endurance
exercises that build cardiorespiratory endurance.
10
Cardiorespiratory endurance is defined as the ability to sustain high levels of
energy for a long period of time. Thanks to heart, lung, and blood vessel that
maintained supplies of oxygen and other nutrients. That sounds a bit more complex
than it really is. Think back to the time when you last ran. Your heart rate increased,
your breathing rate increased as well, and your pulse was jumping out of your skin.
This happened because the muscles you were using to run start begging for energy.
To produce energy for movement during running, your muscles need lots of oxygen.
Your lungs inhale more oxygen as you breathe faster, your blood becomes filled with
oxygen thereafter, and your heart pumps this oxygen rich blood really quickly to the
muscles that were asking for it in the first place.
3. Flexibility/Stretching Exercise
Flexibility, the ability for joints to move through their normal range of motion, may
be improved through stretching, exercises designed to allow for the lengthening of a
muscle. Stretching is just one component of exercise programs for everyone from
runners to tennis players to even weightlifters.
Actually, there's more than one kind of stretch exercise that you can employ in order
to try and improve your flexibility, and we'll have time to discuss a couple of them in
more detail right now. One of these is called static stretching. This is a type of
stretch exercise where you hold a position in place. It's easy to remember since the
word static means that that there's no movement. So, in static stretching, you may
11
hold a certain position for about 10-30 seconds after slowly lengthening the muscle
to that position. Examples of static stretch exercises include:
Quadriceps stretch
Groin stretch
Hamstring stretch
4. Good Nutrition
In order to understand nutrition and exercise, you need to know the few truths:
You are what you eat. Your body burn fats in a different way than
carbohydrates and proteins. You will achieve your fitness goals easier with a
balanced diet and correct eating pattern.
The greater your muscle mass, the easier you lose weight.
Your weight is dictated by the balanced between your intake of calories and
what you burn. If your calorie expenditure exceeds, your calorie intake you will
lose weight. If you consume more than what you burn, you will gain weight.
The more exercise, the more calories you burn.
If you want to lose weight, you need to combine a balance diet exercise.
12
What’s More
What I Can Do
1. .
2. .
3. .
4. .
5. .
6. .
7. .
8. .
9.
12
Summary
13
Assessment: (Post-Test)
Multiple Choice. Select the letter of the best answer from among the given
choices.
1. This exercise is good for heart health and an excellent antidepressant,
de-stressor and more.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
2. It is important to enhance muscle strength, to increase muscular
endurance, to maintain fat-free mass and to maintain bone-mineral
density.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
3. The greater your muscle mass, the easier you lose weight
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
4. The ability for joints to move through their normal range of motion, may
be improved through stretching, exercises designed to allow for the
lengthening of a muscle
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
5. It is a prerequisite for toning and bulking up
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
6. Cardiorespiratory endurance is defined as the ability to sustain high
levels of energy for a long period of time. Thanks to heart, lung, and
blood vessel that maintained supplies of oxygen and other nutrients
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
7. To produce energy for movement during running, your muscles need
lots of oxygen.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
8. Your weight is dictated by the balanced between your intake of calories
and what you burn.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
9. Your stamina will gradually increase a few weeks into the programme,
and your resting pulse rate will start decreasing as you will slowly
become fitter.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
10. You may hold a certain position for about 10-30 seconds after slowly
lengthening the muscle to that position.
a. Aerobics Exercise c. Proper Nutrition
b. Flexibility d. Resistance Training
Key to Answers
11. A 1. A
2. D
12. D 3. C
13. C 4. B
5. D
14. B 6. A
15. D 7. A
8. C
16. A 9. A
17. A 10. B
18. C
19. A
20. B
References
https://www.premierglobal.co.uk/fitness-cpd-courses/group-fitness-instructor
http://www.reps.org.nz/wp-content/uploads/2015/04/R1663_Prescreen_v111
https://study.com/academy/lesson/components-of-exercise-programs-
aerobics-strength-training-stretching.html
https://www.state.nj.us/education/archive/frameworks/chpe/chapter8f.pdf
https://www.verywellfit.com/the-components-of-fitness-4154074
https://bellinghamathleticclub.com/2010/health-wellness/health-articles/
components-of-a-balanced-exercise-program#:~:text=A%20complete
%20fitness%20and%20exercise,guidelines%2C%20which%20govern
%20their%20effectiveness.
For inquiries and feedback, please write or call: