FITT 1 AND FITT 2

PATHFIT 1- Physical Activities Toward Health and Fitness (MOVEMENT ENHANCEMENT)

PATHFIT 2- Physical Activities Toward Health and Fitness (PHYSICAL FITNESS AND EXERCISES

WEEK 1-2

What is Physical Fitness?

Physical fitness refers to the ability of your body systems to work together efficiently to allow
you to be healthy and perform activities of daily living. Being efficient means doing daily activities with
the least effort possible (Corbin & Le Masurier,2014). Physical fitness is often described as the capability
to carry out day to day functions energetically and vigilantly by keeping extra energy to do other leisure-
time activities and emergency needs. It is one of the most important factors that allow us to lead a
healthy and active life.

What is considered a fit person? A fit person....

1. is able to perform schoolwork, meet home responsibilities, and still have enough energy to

enjoy sport and other leisure activities.

2. A fit person can respond effectively to normal life situations, such as raking leaves at home,

stocking shelves at a part-time job, and marching in the band at school.

3. A fit person can also respond to emergency situations - for example, by running to get help or

aiding a friend in distress.

What factors affect fitness? These factors include your....

 environment  medications
 gender  age
 stress  diet
 genetics  chronic disease
 job  vices
 body type  obesity

What is physical activity?

Physical activity refers to any bodily movement produced by skeletal muscles that requires energy

expenditure (WHO). It include activities undertaken by you, while working, playing, carrying out

household chores, traveling or engaging in recreational pursuits.

How much physical activity does WHO recommends to adults aged 18-65?

Adults aged 18–64 years:

• You should do at least 150 minutes of moderate-intensity physical activity throughout the

week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or

an equivalent combination of moderate- and vigorous-intensity activity.

• You should increase your moderate-intensity physical activity to 300 minutes per week, or

equivalent for your additional health benefits.

• You should do muscle-strengthening activities involving your major muscle groups on 2 or

more days a week.

• The intensity of the various forms of physical activity varies between you and others. In order

to be beneficial to your health, all physical activities should be performed by you in bouts of

at least 10 minutes duration.

The Physical Activity Pyramid

The physical fitness pyramid is a guide for you to improve your physical fitness. It recommend
different types of activities you should be doing in a week to stay physically fit. The closer you
are to the pyramid base, the more frequent you should do the activity. As a student, you have a
lot of physical activities that you can do to stay fit and healthy even with a busy schedule.

The five steps of the Physical Activity Pyramid help you understand the five kinds of physical
activity, which build different parts of fitness and produce different health and wellness benefits
(recall the principle of specificity).

To meet the recommended 60 minutes of daily activity, you can choose from the different types
of activity and for optimal benefits, you should perform activities from all parts of the pyramid
each week. As you can see, activities at or near the bottom of the pyramid may need to be done
more frequently or for a longer time than those near the top of the pyramid to get the same
volume of activity.
What is Exercise?

You all know that exercise is important in your daily lives, but you may not know why or what exercise
can do for you. The term "exercise" has been used interchangeably with "physical activity", and, in fact,
both have a number of common elements. However, exercise is a subcategory of physical activity.

Exercise is physical activity that is planned, structured and repetitive for the purpose of conditioning any
part of the body used to improve health and maintain fitness. Generally, you work up a sweat, breath
heavy and increase your heart rate during exercise.

What are the benefits of exercise?

There are many benefits of regular exercise and maintaining fitness and these include:

1. Exercise increases energy levels.

2. Exercise improves muscle strength.

3. Exercise can help you to maintain a healthy weight.

4. Exercise improves brain functions.

5. Exercise is good for your heart.

6. Exercise enhances your immune system.

7. Exercise may help to reduce the risks of certain cancer.

8. Exercise can help prevent and treat mental illnesses.

9. Exercise can reduce some of the effects of aging.

10.Exercise reduces the likelihood of developing some degenerative bone disease.

What’s the difference between aerobic and anaerobic exercise?

Aerobic and anaerobic exercises are excellent forms of physical activity. However, knowing the

differences between each can take fitness to the next level.

Aerobic Exercise

According to the American College of Sports Medicine (ACSM), aerobic exercise refers to
rhythmic

activities that use large muscle groups.

“Aerobic” means “with oxygen,” and that defines what occurs in the body during this type of

exercise. When people engage in aerobic exercise, the heart pumps oxygenated blood to working

muscles so they can burn fuel and move. Note that the body may only burn carbohydrates and fats in
the presence of oxygen.

Anaerobic Exercises

The ACSM characterizes anaerobic exercise as short, intense physical activity that is fueled by
energy sources within the contracting muscles. Those types of activities include weightlifting, sprinting,
and high-intensity interval training (HIIT).

“Anaerobic” means “without oxygen.” Instead of receiving energy through oxygenated blood in
aerobic exercise, anaerobic exercise requires the body to break down carbohydrates from blood glucose
or glucose stored in muscle. Because the body doesn’t rely on oxygen in anaerobic exercise, people can
only exercise in this capacity for a short amount of time.

HEALTHY BACK

A strong, long muscles contribute to a healthy back. They also are important to good posture. You will
get to see some of the

common posture problems associated with poor fitness such as:

 lordosis
 ptosis
 kyphosis

A bad posture problem is normally caused by a variation of weak neck muscles, seated job positions,
incorrect sleeping positions, and prolonged computer or TV use. Over time, poor posture takes a serious
toll on your spine, shoulders, hips, and knees.

Health-related Description Activities

Body the makeup of the body in skinfold calipers
Composition terms bioelectrical impedance
of lean mass (muscle, bone, analyzers body mass index
vital (BMI)
tissue, and organs) and fat underwater weighing
mass. dual energy X-ray
absorptiometry
Cardiovascular the ability of the cardiovascular Walking, running
endurance system (heart, blood, blood (e.g., 20 m shuttle run test)
vessels) and cycling
respiratory system (lungs, air swimming, rowing
passages) to deliver oxygen and
other nutrients to the working
muscles and
to remove wastes
Flexibility the ability to move joints • neck stretch, chest stretch,
through cross body shoulder stretch
their full range of motion. • scorpion stretch, dynamic
• Static stretches side lunge, arm circles, leg
 • Dynamic stretches
• PNF stretches
Proprioceptive Neuromuscular
Facilitation
Muscular the ability of a muscle, or a
Endurance group
of muscles to sustain repeated
contractions or to continue
applying force against a fixed
swing
• Contract-Relax (CR)
Method &Contract-Relax-
Antagonist-
Contract (CRAC) Method
push-ups (maximum repetition)
curl-ups (maximum repitition)
pull ups (maximum repetition)
plank hold (maximum time)

object
Muscular the ability of a muscle, or a weightlifting exercises
Strength group (the weight lifted, divided by
of muscles to exert maximum the person’s body weight)
amount of force for a brief
period squat, lunge

of time.

Skill-related Description Activities

fitness
Agility the ability of the body to football, soccer, tennis,
change volleyball,
direction quickly and effectively
while under control. basketball

Balance the ability to maintain an Yoga, pilates, gymnastics, single

upright leg
posture while in a stationary exercises, Bosu ball exercises,
position or moving.
Power the ability to do stretch work at Olympic lifts
an (i.e. clean & jerk, snatch)
explosive pace or the amount of Plyometrics
work performed per unit of
time (i.e.box jumps, depth jumps,
clap push ups)
baseball, boxing, golf, volleyball
track and field

(high jump, long jump, pole

vault, javelin)
Speed the ability to move quickly from Sprinting
one point to another. (100 meter, 200 meter, 400
meter)
Swimming

Coordination the integration of hand and/or
foot movements with the input
of
the senses (what we see, hear
and
(front crawl, butterfly,
backstroke)
Group fitness
(Zumba, Body Pump, Bootcamp)
Baseball, basketball, golf,
jumping rope, martial arts

feel)
Reaction Time the amount of time it takes to racquet sports
react to (tennis, badminton)
baseball, sprinting, swimming
a stimulus martial arts

The three basic body types

 endomorph
 ectomorph
 mesomorph

Most people are actually a combination of these body types. The factors that contribute to a
person’s body type are heredity, diet, exercise.

Major Muscle Groups

You may be aware that there are more than 600 muscle in the human body but what are
considered the major muscle groups from that list?

About 35-42 percent of your body weight is made up of muscle tissue and muscle is either

cardiac, smooth or skeletal.

Cardiac muscles are the muscles that control your heart.

Smooth muscles control involuntary functions like constricting your blood vessels.

Skeletal muscles are the muscles that you target in the gym that help your body move.

Muscle fibers are classified as either or slow twitch fibers fasst twitch fibers based on their

contraction times.
 The actual number of major muscles groups in the body is thirteen and they are:

Abdominals Trapezius Obliques

Gluteus Maximus Deltoid Gastrocnemius
Quadriceps Latissiumus Dorsi Pectoralis
Biceps Triceps
Hamstrings Erector Spinae

One of the most important muscles in this group of thirteen is the abdominal muscle known

as the rectus abdominis. It is considered part of the core that includes 28 additional muscles.

Hidden beneath your “abs” is your tranverse abdominis muscle and on the sides are your

(internal/external) oblique muscles.

A strong core is important for good posture and even more critical when jumping, running or

lifting weight overhead. The development of a strong core is vital for everything from Active

Daily Living (ADL) to sport-specific movements to helping you maintain functionality as

you age. To increase endurance and strength in this area continue to use full-body movements

as well as over-head lifts.

WEEK 3

BASIC PRINCIPLES OF PHYSICAL FITNESS TRAINING

Principles of Physical Fitness Training

Every PhysEd 1 student should have The Physical Fitness Training Principles as a
foundation for their programme design. Physical activity plays a large role in peoples lives.
Whether you take part in activity for enjoyment or because you’re aiming to achieve a specific
goal, exercise will place stress on your body. Understanding the physical fitness principles will
allow you to monitor the stress (exercise load) placed upon yourself in order to make the
training safe and effective and helping you to achieve their goals. So let’s take a look at the
principles, their definitions and what they actually mean in lay terms.

Principle 1: Overload

The body will adapt to the workload placed upon it. The more you do, the more you will be capable of
doing. This is how all the fitness improvements occur when exercising and training.

For the body to adapt it needs to be overloaded. This means that when you are working out, you should
strive to somehow increase the workload above what you did on your previous workout to create a
training adaptation. This increase in workout stress can be a very small increase, as many small increases
over time will eventually be a large increase or adaptation. To determine how to increase the workload
of a given workout you need to understanding the F.I.T.T Principle.

Principle 2: F.I.T.T.

An easy way to get started on developing a personal fitness program is utilizing the F.I.T.T. principle. This
acronym stands for Frequency, Intensity, Time and Type. These are the areas in which you could
increase or overload in order to improve physical fitness.

F = Frequency of training - this refers to how often you will exercise or the number of training session
either daily or weekly in order to find a balance that provides just enough stress for the body to adapt
and also allows enough rest time for healing

I = Intensity of training - this refers to the amount of effort or work that must be completed in a specific
exercise and this too requires a good balance to ensure that the intensity is hard enough to overload the
body, but not so difficult that it results in over training, injury or burnout.

T = Type of training - What type of exercise will you be doing? Will an exercise session be primarily
cardiovascular, resistance training or a combination of both? And, what specific exercises will you
perform.

T = Time of training (duration) - the amount of time spent training per session or per day. This will vary
based on the intensity and type.

Combining The Overload Principle and The F.I.T.T. Principle

F.I.T.T Resistance Training Cardiovascular Training
Frequency Increase the number of workout Increase the number of workout
days days
Intensity Increase the Increase pace or % of Max.
resistance / weight Heart
Time Increase time involved in Increase time involved in
exercise or exercise

Increased repetitions.
Type Changing the exercise but still Changing the workout to a
working the same area of the different
body cardio exercise. Ex. jogging to
jump rope

Principle 3: Specificity

How you exercise should be specific to your goals.

Your body’s response to training is based on the specific stimulus (training) applied. So, to increase
adaptation (results), exercise should be specific to an individual’s goals, tasks, movements and
capabilities. It is also known as the Specific Adaptations to Imposed Demands (SAID) principle.

If your main goal is simply health, fitness and weight management, you should focus on total body
strength, cardio and a healthy diet. Make sure your training matches your goals.
Principle 4: Rest and Recovery

Rest and recovery are required to allow the body time to adapt to exercise.

Rest and Recovery is essential for reaching your weight loss and fitness goals. While you can often do
cardio every day (though you may want to rest after very intense workouts) you should have at least a
day of rest between strength training workouts. Make sure you don't work the same muscles two days
in a row to give your body the time it needs to rest and recover.

Adaptation requires recovery time. It is only during the recovery phase (days between workouts) that
the body is able to change and adapt to the stress of the workout. Adaptation allows you to either do
more work or do the same work with a smaller disruption of baseline values.

Recovery can be improved in a variety of ways, such as effective nutrition and hydration, light aerobic
exercise and stretching sessions.

It is important that you receive sufficient rest between training sessions, after periods of increased
training overload and both before and after competition.

Principle 5: Reversibility

Use it or lose it! Basically, if you stop training then the improvements you have made will be reversed.

So if you are ill or have a holiday and do not train for a period of time (even as little as a week) you may
not be able to resume training at the point where you left off.

Principle 6: Individuality

This principle maintains that no two individuals will benefit from exercise exactly the same way
physically or psychologically. Difference in genetics, age, experience, body size, and health status can all
affect the outcomes of a workout.

What works for one person may not work for the next. This is important to keep in mind for two
reasons:

Don’t compare yourself to others. Everyone will have a different genetic make-up and life situation than
you, thus even if you are doing the same workouts, you may see different results.

Listen to your body. Find what works best for you and stick with it!

Principle 7: The Principle of Warm-up and Cool Down

Warm-up: low-intensity activity increases blood flow to the working muscles and prepares them for
high-intensity tasks. Proper warm-up increases body temperature

Cool down: helps transfer blood from working muscles back to vital organs. Cool down also is essential
for removing waste.
Have you ever felt your heart beating quickly during a workout and stopped to check your pulse on
your wrist or neck?

Your pulse determines your heart rate, or how many times your heart beats in one minute.
Pulse rates differ from person to person based on various factors, such as weight and activity level.

To get the best results, you should exercise below your maximum heart rate in what is referred
to as your target heart rate; this will guarantee that you are achieving the ideal intensity level for your
goals. Knowing and monitoring your maximum heart rate while you're active can be a powerful gauge of
your intensity level and help you to avoid over- or underexercising.

Heart Rate by Age

The traditional method, also known as HRmax, is a simple way of gauging your maximum heart rate.
Start by subtracting your age from 220. Then, use the result to calculate your range.

For example:

If you're 50 years old, the calculation would be: 220 - 50 = 170 (HRmax).

To calculate your heart rate on the high end of the suitable range (about 75 percent of your max heart
rate), multiply 170 by 0.75 (max intensity) to get about 128 beats per minute (bpm).

Heart Rate by Age and Resting Heart Rate

Your resting heart rate is a valuable metric to determine your fitness level and heart health. A
range of factors can affect your resting heart rate, including your body size, activity level, and body
position.

According to the American Heart Association, the average person's resting heart rate should be
between 60 and 100 bpm. You'll need to know how to find your pulse in order to calculate your resting
heart rate.

The Karvonen method, otherwise known as the heart rate reserve (HRR) formula, takes your
resting heart rate into consideration by introducing the difference between your maximum heart rate
and your resting heart rate.

Finding Your Heart Rate

 Radial Pulse – Use the first and second finger to find a pulse at your wrist.
 Carotid Pulse – Use the first and second finger to find a pulse at your neck.

Resting Heart Rate - Relaxed, quiet, comfortable, base for your workout. Best taken in the morning
when you wake up (30 seconds x 2).

Recovery Heart Rate - Heart's ability to return itself to a normal rhythm after being elevated during
exercise. If you are fit and in good shape, your heart rate should recover quickly.

Target Heart Rate Zone - Zone you want your heart rate to be in when exercising (60% to 85% of MHR)
WEEK 4

ASSESSMENT OF FITNESS COMPONENTS

Prepare Me: Paraphernalia during the Fitness Testing

First Aid Kit (for cuts, wounds or sprain)

Drinking Water Flexibility - tape measure

Small Towel (to wipe your sweat) Cardiovascular endurance - stop
During testing watch,

Body Composition - tape measure, step box (softdrink case) or stairs

weighing scale Muscular Strength - mat

Cardiovascular endurance - the ability of the heart, lungs and blood vessels to deliver adequate
amounts of oxygen to the cells to meet the demands of prolonged physical activity.

Muscular Endurance – the ability of a muscle to exert submaximal force repeatedly over time.

Testing Instructions

1. BMI

Weight - the heaviest or lightness of a person

Equipment - weighing scale

Height - the distance between the feet on the floor to the top of the head in standing

position

Equipment - tape measure laid flat to a concrete wall where zero point starts on the floor.

An even and firm floor and wall

2. ZIPPER TEST

Equipment : Ruler

3. 3-Minute Step Test

Equipment : step - height of 12 inches and stop watch/watch

4. Plank

Equipment : Exercise Mat

MACRONUTRIENTS

Carbohydrates: The word carbohydrate literally means "hydrated carbon," or carbon with water.
Thus, it is no surprise that carbohydrates are made up of carbon, hydrogen, and oxygen. Sucrose
(table sugar) is an example of a commonly consumed carbohydrate. Some dietary examples of
carbohydrates are whole-wheat bread, oatmeal, rice, sugary snacks/drinks, and pasta.

Water: Water is made up of hydrogen and oxygen and is the only macronutrient that provides no
energy.

Proteins: Like carbohydrates, proteins are comprised of carbon, hydrogen, and oxygen, but they also
contain nitrogen. Several dietary sources of proteins include nuts, beans/legumes, skim milk, egg
whites, and meat.

Lipids: Lipids consist of fatty acids, triglycerides, phospholipids, and sterols (cholesterol).

Lipids are also composed of carbon, hydrogen, and oxygen. Some dietary sources of lipids include
oils, butter, and egg yolks.

MICRONUTRIENTS

Vitamins: These compounds are essential for normal physiologic processes in the body.

Minerals: Minerals are the elements (think periodic table) that are essential for normal

physiologic processes in the body.

Calories (Food Energy)

Food energy is measured in kilocalories (kcals), commonly referred to as calories. Although

technically incorrect, this terminology is so familiar that it will be used throughout this course. A
kilocalorie is the amount of energy needed to raise 1 kilogram of water 1 degree Celsius. A food‘s
kilocalories are determined by putting the food into a bomb calorimeter and determining the energy
output:

Energy = Measurement of Heat Produced.

The number of kilocalories per gram for each nutrient is shown below:

Amount of calories obtained from nutrients

NUTRIENT ENERGY (kcal/g)

Carbohydrate 4
Protein 4
Lipids 9
Water 0
Vitamins 0
Minerals 0
The above illustration shows only carbohydrates, protein, and lipids provide energy. Knowing the
number of calories in each nutrient allows a person to calculate/estimate the amount of calories
contained in any food consumed. Your daily calorie needs will depend on your genetic make-up, age,
weight, body composition, your daily activity and your training programme. It is possible to estimate
the number of calories you need daily from your body weight (BW) and your level of daily physical
activity.

Nutrition before Training Exercise

What you eat and drink the day before and during the several hours before your workout dictates
how much energy you‘ll have for training and how well you will perform. It also affects how much
body fat, glycogen or even muscle tissue you burn. Get it wrong and you may find yourself struggling
to complete your planned workout and performing under-par. Even worse, you could end up
burning muscle rather than fat as your fuel reserves dip. Get your pre-exercise nutrition right and
you‘ll have plenty of energy to train hard and perform at your best. Eating the right amount and
type of carbohydrate as well as timing your pre- exercise meal correctly will help avoid common
problems such as fatigue, dizziness, fainting and stitch.

Why eat before training?

The main purpose of your pre-workout meal is to stabilize your blood sugar levels during exercise. It
also staves off hunger and minimizes the risk of problems such as stitch and hypoglycaemia (low
blood sugar levels). But don‘t expect your pre-workout meal to fuel your muscles. There isn‘t
enough time for your body to turn the food into glycogen – the muscles‘ main fuel supply – so your
body must rely on existing glycogen (and fat) stores. It takes 24 hours to refill muscle glycogen
stores, so what you‘ve consumed the previous day matters. For most regular exercisers, a daily diet
providing carbohydrates of around 280–350 g for a 70 kg person.

Should you train on empty?

It is definitely not advisable to train on an empty stomach, especially if you want to improve
strength, endurance or performance. Firstly, you‘re more likely to feel lethargic and unmotivated
when you haven‘t eaten for several hours. Eating a light snack a couple of hours before your
workout will reduce the temptation to skip your training. Secondly, when your brain isn‘t getting
enough fuel you‘ll feel faint, lose concentration and risk injury. You may become light-headed, weak
and shaky – all symptoms of low blood sugar levels – and this will certainly stop you from working
out. Finally, you are more likely to fatigue early as muscle glycogen and blood sugar levels dip.
Rather like a car running out of petrol, your body will come to a weary halt. You won’t take your car
out on a long journey when the petrol tank is low. So you can‘t expect to exercise very hard or very
long when you haven‘t fueled your body for several hours.

How much to eat before training

The exact amount you should eat depends on your body weight (heavier people need more) and
how hard and long you plan to exercise (eat more for longer, harder workouts). In general, if you
plan to workout for less than 2 hours, aim to eat around 1 g carbohydrate per kg of body weight (or
70 g for a 70 kg person) or 400–600 calories. For longer workouts or endurance events eat around 2
g carbohydrate per kg of body weight (or 600–800 calories). Don‘t eat a big meal just before a
workout otherwise you will feel uncomfortable, sluggish and heavy‘.

When to eat before training

Ideally, you should aim to have a meal 2–4 hours before a workout. This should leave enough time
to partially digest your food although, in practice, the exact timing of your pre-workout meal may
depend on your daily schedule. You should feel comfortable neither full nor hungry.

What are the best foods to eat just before a workout?

Slow-burning or low glycaemic index (GI) foods – that is foods that produce a gradual rise in blood
sugar levels are the best foods before a workout. It seems that low-GI foods help spare muscle
glycogen and avoid problems of low blood sugar levels during long training sessions. Low-GI meals
may also help you burn more fat during exercise.

Why drink before training?

It is important to ensure that you are properly hydrated before training to minimize the risk of
dehydration during exercise. Even mild dehydration can result in early fatigue as your body is unable
to cool itself efficiently, which puts extra stress on the heart and lungs. Exercise feels tougher when
you are dehydrated and you cannot train as hard.

When to drink before training?

The best strategy is to keep hydrated throughout the day rather than load up with fluid just before
your workout. Try to make a habit of drinking water regularly. Have a glass of water first thing in the
morning and then schedule drinks during your day. Aim for at least 8 glasses (11⁄2 –2) daily, and more
in hot weather or workout days. It‘s better to drink little and often rather than drinking large
amounts in one go, which promotes urination and a greater loss of fluid. Carry a bottle of water with
you everywhere: to the gym, office and in the car, as a constant reminder to drink. It need not be
expensive bottled water. A simple water bottle or a bottled-water bottle will do just refill with tap
water. Drink before you get thirsty. By the time your thirst mechanism kicks in you may have lost
around 2 per cent of your body weight as water. If you relied on your thirst alone, you would replace
only 50–75 per cent of the amount you need.

Functional Training and Personal Training Program

Functional training is defined as movements or exercises that improve a person’s ability to complete
their daily activities or to achieve a specific goal. In order to build appropriate muscle strength, joint
integrity, balance and flexibility in all planes of motion it is essential that the body is exercised in a
functional manner.

Core stability, flexibility and balance are key factors when designing a functional exercise routine. It
is important to maintain posture while being able to move all joints in a full range of motion.
Training with free weights, and challenging the surrounding environment promotes balance and
stability, which is necessary if you expect to see benefits outside of the gym. Keep in mind, it is more
important to be able to control your own body weight and concentrate on form, balance and core
endurance, than to move heavy weights.
 A functional core routine consists of dynamic movements, isometric exercises andchallenges the
center of gravity. To completely train the core, you must also include dynamic stabilization,
isometric and proprioceptive movements, not just for the mid section, but for the entire trunk.
Medicine balls, balance boards, foam rollers and physio-balls are great tools for core training, and
should be integrated into your programs but not over done.

Flexibility is a very important facet of any exercise program, but is often over looked. Lack of
flexibility in the right places appears to be the root of many problems. The body’s movements are
hampered when flexibility and posture are distorted. Active, dynamic, static and PNF stretching are
key factors and should all be included in any training program. When a muscle is tight, it limits the
muscle’s ability to contract properly, causing inefficient movements and risk of injury. Without
flexibility, the body’s movement becomes limited, and good results are difficult to achieve.

The Exercise Program

A good total exercise program has 6 components. Programs should be individualized to meet your
personal needs. Your needs may not be the same as another person due to age, physical build,
physical and medical condition.

An exercise program should consist of:

 Warm-up and stretching activities (3-4 times per week)

 Endurance training (3-5 times per week)
 Flexibility training (best when done after endurance training)
 Recreational activities (for enjoyment and relaxation)
 Resistance training (2-3 days per week)
 Cool-down and stretching activities (3-4 times per week)

Warm up (at least 5 minutes BEFORE any activity)

Before you exercise, think about warming up your muscles like you would warm up your car. It
increases the temperature and flexibility of your muscles, and helps them be more efficient and
safer during your workout. A warm-up before allows a gradual increase in heart rate and
breathing at the start of the activity.

Cooldown (5 minutes AFTER any activity)

Cooling down after a workout is as important as warming up. After physical activity, your heart is
still beating faster than normal, your body temperature is higher and your blood vessels are
dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after
physical activity allows a gradual decrease in heart rate at the end of the episode.

**NEVER STRETCH YOUR MUSCLES BEFORE YOU WARM YOUR BODY UP!

It can actually DECREASE your performance ability and cause INJURY! A great time to stretch would be
after your given Warm-Up routine or during the conclusion of your workout and/or Cool-Down.
POWERPOINT MS BERNAL. 1

FOUR PHASES OF FITNESS EXERCISE PROGRAM

1. Warm-up
2. Flexibility
3. Strength and endurance
4. Cool down

WARM-UP

- It is to elevate the body’s temperature to prepare the muscles to any succeeding strenuous
activity.
- By warming up, the muscles are provided with sufficient amount of blood and oxygen supply so
that they will contract more efficiently
- Without warming up, you may have greater risk of physical injuries as you proceed immediately
with vigorous activities
- Important to prerpare yourselves for more intense activities and exercises

FLEXIBILITY EXERCISE

- This phase of exercise follows immediately after warm-up. It is done by doing gradual stretching
activities from upper to lower extremities.

Different ways to stretch your muscles:

a. BALLISTIC
b. PASSIVE
c. STATIC

BALLISTIC

During ballistic stretching you force the body parts into positions beyond the normal
range of motion by the momentum of a swinging movement. It is a quite controversial
way of stretching because it may cause injuries. Also the stretching effect itself is
questionable since the stressed muscle may tend to contract during exercise

Example
 Lower back hamstring
 Hamstring stretch

PASSIVE

Is a form of static stretching in which an external force exerts upon the limb to move it
into new position. This is in contrast to active stretching. Passive stretching resistance is
normally achieved through the force of gravity on the limb or on the body weighing
down on it.

Example

 Passive hamstring stretch

 STATIC

It allows muscles and connective tissues surrounding the joint to stretch far enough to
its full range.

Example

Lateral neck stretch Bird dog leg up

Bird dog arm up Calf stretch
Kneeling shoulder stretch Curl ups
Bird dog knee elbow Side stretch
Single leg tuck Lunges

Side plank

DYNAMIC STRETCHING

1. Knee hug to calf raise

2. Single leg deadlift
3. Lunge and twist
4. Toe touch

STRENGTH AND ENDURANCE EXERCISES

a. Calisthenic Exercise
b. Weight training

CALISTHENIC EXERCISES

Using the body weight are practical and inexpensive to perform esp. if there are no weight
training equipment in the school or if there are no fitness gym near you. In addition, only
minimal space is needed to perform the activity.

Example

 Calf raises  Plank

 Crunches  Pull ups
 Dips  Push ups
 Hyperextensions  Sit ups
 Leg raises  Squat jumps
 Lunges
WEIGHT TRAINING

Is another effective way in developing your muscles strength and endurance. This
training program uses fixed machines of varying degrees of weight as resistance.

A type of training that attempts to move the body on necessitates the movement of the
different parts of the body against an opposing force trough different kind of equipment.

COMPETITIVE WEIGHT TRAINING

The individual tries to lift a barbell with a weight greater than what other competitors
can lift in a specific weight division.

POWERLIFTING

Uses more weight and is performed at a slower pace.

AFTER ALL THE EXERCISES. WE NEED TO DO THESE LAST EXERCISES

COOL-DOWN: static stretching exercises

1. Wrist (fingers up, down, forward)

2. Finger stretch
3. Overhead stretch
4. Chest stretch
5. Triceps
6. Cross elbow
7. Zipper
POWERPOINT BERNAL 2

COMPONENTS OF PHYSICAL FITNESS

FITNESS DEFINED (HEALTH RELATED) PHYSICAL FITNESS

- Measure of a person’s ability to perform physical activities requiring: ENDURANCE,

STRENGTH, FLEXIBILITY

PHYSICAL FITNESS INCLUDES

- SKILL RELATED FITNESS

- HEALTH RELATED FITNESS

SKILL RELATED FITNESS COMPONENTS

Agility – ability to move and change direction quickly. Measurement: dancing, martial arts

Balance – ability to maintain equilibrium. Measurement: balance/board, stork stand

Coordination – putting relevant motor programs in correct order. Measurement: football

Reaction time – time between stimulus-response. Measurement: reaction time test

Speed – amount of distance travelled in one direction in comparison to time.

- Running a certain distance in fastest time possible 100 m dash.

5 COMPONENTS OF HEALTH-RELATED FITNESS

Muscle strength – the ability of the muscle or muscle group to exert a maximum force against a
resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through
which a joint can move.

1. 1 RM- one repetition maximum.

2. Bench press
3. Squat

Muscle Endurance – the ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY
over a period of time.

STRENGTH VS. ENDURANCE – to improve strength, lift heavier weights that you are used to.

- To improve muscle endurance, lift more times, not more weight.

CARDIOVASCULAR ENDURANCE - The ability to perform large muscle moderate to high intensity exercise
for PROLONGED PERIODS keeping your heart rate in the heart rate target zone:

220- age X 70% to 85%.

The target heart rate zone for a 17-year-old is 142-173 beats per minute.

FLEXIBILITY- Is the ability to move a joint through its complete range of motion (ROM). 
BODY COMPOSITION - Is the amount of lean body mass (bone, muscle, organs and body fluids)
compared with the amount of body fat.
ADULT MALE - 15%-18% 
ADULT FEMALE - 22%-25% 

BMI = Body Mass Index

- It is an indirect measure of body composition based on height and weight.

Calculating BMI
A. Multiply your weight in pounds by .45 to get kilograms A. 175 x .45= 78.75
B. Convert your height in inches and multiply this number by .024 B. 5'9" = 69" 
69" x .0254= 1.7526
C. Multiply your height number by itself C. 1.7526 x 1.7526/ 3.0716D.
Divide this into your weight in kilograms  D. 78.75/ 3.0716 = 25.64 BMI

BMI continued
Range 
19 and below lowest risk for premature death
19 to 24.9 20% higher
25 to 26.9 30% higher
27 to 28.9 60% higher
29 and above 100% higher

Principles of Exercise
OVERLOAD – human body stressed slightly more than accustomed.
THRESHOLD OF TRAINING - minimum level of exercise.
ADAPTATION - body adapts to exercise level.
PRINCIPLE OF PROGRESSION – increase overload over a period of time.

PRINCIPLE CONTINUED
Principle of Reversibility
- Use/disuse-use it or lose it- 2 weeks
Principle of Overuse
- Overdo causing chronic injuries or undue fatigue.

OVERLOAD PRINCIPLE
- States that a body system must perform at a level beyond normal in order to adapt and
improve physiological function and fitness

PROGRESSION
- A gradual increase in the level of exercise that is manipulated by increasing frequency,
intensity, or time, or a combination of all three components. 
PRINCIPLE OF FITNESS
F – FREQUENCY
I – INTENSITY
T – TIME
T – TYPE

FREQUENCY
How often – three times per week, preferably daily and after a warm-up to raise muscle temperature.

INTENSITY
How Intense – slow elongation of the muscle to the point of mild discomfort and back off slightly.

TIME
How Long – up to 4-5 stretches per muscle or muscle group. Hold each stretch 10-30 sec. always warm
up prior to stretching.

TYPE
What Kind – the preferred stretch for the classroom is slow static stretching for all muscles or muscle
groups.

BENEFITS OF FITNESS
- Stronger bones and muscles
- More energy
- Lower blood pressure
- Helps maintain healthy body weight
- Strengthen heart
- Lower RHR
- Reduces risk of heart disease
- Reduces stress

Cardiovascular Endurance Step Test 

- Step ups for two minutes. -

Count pulse immediately after for one minute to determine cardio endurance level.

Step Test Results 

85-95 Excellent
96-105 Good
106-125 Fair 
125 or more - needs improvement

MONITORING YOUR HEART RATE 

MHR = 220 - age 60% of MHR = MHRx60
 One way to check how hard you are exercising is to check your maximum heart rate (MHR). If
you exercise hard enough you will be in your target heart rate zone which is 60 % to 85% of your MHR.
Resting Heart Rate (RHR) is your heart rate when you are not exercising Recovery Time: the amount of
time your heart takes to return to its RHR after exercising.

B) Anaerobic Exercises
1) Exercise that is fuelled without using oxygen.
2) In this exercise glycogen is use. It is another kind of sugar found in food.
3) Activities that use strength in short bursts, such as sprinting and weight lifting are anaerobic
exercises.

WORKING TOGETHER 
1)Aerobic and Anaerobic exercises can be used together
2) For example, tennis players use short burst of strength when they serve or return the ball so they are
using anaerobic energy. Their bodies use aerobic energy to keep playing.

SPORTS AND COMPETITION

- Competition: is a contest between two or more people or teams
- Competition can help improve fitness
- Competition can also be fun
- Sportsmanship: is the ability to treat all players, officials, and fans fairly during competition
makes competition fun for players, fans and officials.

A GOOD SPORT 

- polite if he/she loses and modest when he/she wins 

- Someone who practices sportsmanship
- Always plays his/her best
- Follows the rules of the game
- Considers the safety of other players
- Congratulates players for a good job even if they are on a different team 

WEIGHT TRAINING 

- The use of weights to make muscles stronger or bigger.

Improves muscular strength and endurance.
Two types of weight lifting: 

1) strength development

2) body building
BODY BUILDERS 

- Usually lift more weights, does fewer repetitions and does a different number of sets than
someone who does not want big muscles.
- Repetition: number of times you do an exercise
- Set: is a group of repetitions 

EQUIPMENT
1) Use a spotter: someone who can take weight away if you cannot finish a lift
2) Lift weights in groups. Take turns to rest
3) Make sure the free weights are secured to the bar
4) Make sure you understand how a machine works
5) Do not lift something that is too heavy for you
6) Exercise both sides of a joint to prevent injury. If you worked on your chest, you should also work on
your shoulders

WARNING SIGNS OF INJURY

- Sharp pain
- Tenderness in a single area
- Swelling
- A reduced range of motion around a joint
- muscle weakness
- numbness or tingling
- muscle soreness is normal and will go away the next time you exercise 

OVERTRAINING
- Most adults need to exercise at least three to five time a week. However, some people exercise
too much.
- Signs of overtraining 
* You feel tired all the time
* You aren't doing well during games and practices 
* Your resting heart rate increases
* You may get hurt more often.

COMMON INJURIES 
Acute Injuries 
1) Strains: when a muscle or tendon is overstretched or torn 
2) Sprains: when a joint is twisted suddenly; the ligaments are stretched or torn
3) Fracture: a cracked or broken bone 

WHEN INJURED
- Report an acute injury to your parents or a teacher right away.
- You may need to see a doctor
 - First aid includes rest, ice, compression (wrap with bandage) and elevation (elevate on a
chair or stool)
- These steps reduce swelling and pain

B) CHRONIC INJURIES 
- Can be caused by exercising on uneven surfaces > The best treatment is rest 
- Develops a long period of time
Examples: 
1) Stress fractures: a tiny fracture 
2) Tendinitis: an irritation of a tendon
- Can be caused by increasing physical activity too quickly
- can be used by using the wrong equipment.
EIGHT WAYS TO AVOID INJURY
1) Warm up and Cool Down: injuries can happen without these
2) Do stretching before exercising and after warming up improves flexibility
3) Do not go too fast Increasing frequency, intensity and time too much or too soon can lead to injury.
4) Improve your form: Use a mirror to see if your form is right; get a Trainor who can tell you if your
form is good or not.
5) Take a break: Alternate hard exercise with active rest.
6) Wear the right sports gear: Take the weather into consideration; always wear appropriate shoes.
7) Use your safety equipment: falls and collisions are common in sports and accident happen when you
least expect them.
8) Do not exercise alone Exercising with friends is a good way to prevent accidents.

VIDEO 1

WHAT IS HIIT?

- High Intensity Interval Training

o Is a training technique where you give an all-out effort for a short period of time
followed by a period of rest or active recovery
o A few basic examples would be 30 seconds of sprinting followed by 30 seconds of rest
repeated for 10 minutes
o 45 seconds of jumping jacks followed by 15 seconds of rest repeated for 12 minutes

TABATA STYLE HIIY WORKOUT

- 20 seconds of work and 10 seconds of rest repeated usually 4 a duration of only 4 minutes

INTERVALS- 10 SEC TO 1 MIN

TOITAL WORKOUT- 4 MIN TO 20 MIN

REST INTERVALS CAN INCLUDE:

1. JOGGING
2. BOUNCING IN PLACE
3. CHILLING

7 HIIT PROVEN BENEFITS

1. You will save time at the gym

2. No equipment needed
3. Mix things up
4. People seem to stick with it
5. Improve vo2 max
6. Hit matches regular cardio’s EPOC (Excess post-exercise oxygen consumption)
7. HITT Burns just as much fat as cardio

20 min of HITT = 60 min steady cardio

VIDEO 2

HITT VS. CARDIO

Fat loss per minute of training

 Standard cardio- 0.0026

 HIIT- 0.005%

YES.