San Jose Community College

San Jose, Malilipot, Albay

SY 2022-2023

Module in PE 1: Physical Activities Towards

Health and Fitness 1 (PATHFit 1): Movement
Competency Training

GEMMA B. ARCIGA
Instructor
Subject: PE 1: Physical Activities Toward Health and Fitness 1 (PATHFit 1): Movement
Competency Training

Description: This course reintroduces the fundamental movement patterns that consist of
non- locomotor and locomotor skills, which are integrated with core training to meet the
demands of functional fitness and physical activity performance. Emphasis will be on
exercise regression and progression for the enhancement of fitness and the adaptation of
movement competencies to independent physical activity pursuits. In conjunction with fitness
and wellness concepts, exercise and healthy eating principles, periodic evaluation will be
conducted of one’s level of fitness and physical activity, as well as eating patterns to monitor
one’s progress and achievement of personal fitness and dietary goals.

Units: 2

Placement: BSOA 1st year, First Semester

Learning Competency:
At the end of the module, you should be able to:

 Improve fitness from baseline (pre-test) levels

 Relate fitness concepts to personal PA experiences (past and present)
 Interpret assessment results; Independently participate in physical activities outside of PE
classes
 Establish fitness goals
 Design an individualized exercise program; Train at a level to match one’s needs and
abilities
 Monitor progress towards fitness goals; Adjust training variables appropriately
 Display movement competencies and confidence
 Adapt fundamental movement competencies in an exercise program
 Emphasize the importance of mobility training and performed the skills properly.
Evaluate a personal food log based on dietary recommendations
 Interpret food labels accurately
 Critique health claims of food products and popular dietary practices; Identify credible
sources of information

Course Outline

Unit 1: Physical Fitness

Lesson 1: Fitness Concept
Lesson 2: Fitness and Physical Activity (PA) Assessments
Lesson 3: Exercise Prescriptions and MFIT principles
Lesson 4: Training principles (overload, progression, variety, specificity,
warm-up, and cool-down)

Unit 2: Activity -Specific Skills

Lesson 1: Non - locomotor skills
Lesson 2: Locomotor skills

Unit 3: Activity -Specific Skills

Lesson 1: Mobility Training
 Unit 4: Healthy Eating Habits

Lesson 1: Nutrients, their functions and recommended intake

Lesson 2: Eating Practices

Course Requirements

1. Module Activity Output

2. Written Exam
3. Major Exam
a. Midterm
b. Final
4. Physical Activity Log
5. Physical Fitness Test

Grading System

Class Standing 30%

-Quizzes -20 %
- Recitation - 40%
- Long Test - 30%
- Attendance - 10%

Performance Tasks 40%

Major Exams 30%

TOTAL: 100%

Unit 1: Physical Fitness

Introduction:

Physical Education is "education through the physical". It is an important part of holistic

schooling. PE is a part of school being about something beyond learning, it's tied in with
instructing the entire individual, all-encompassing training that betters us in an overall sense,
instead of a just scholarly encounterphy There are many benefits of having regular physical
activity. These are: Builds Self-Confidence, Develops Motor Skills, Health and Nutrition,
Relieves Stress etc.

Lesson 1: Fitness Concepts

At the end of the lesson, you should be able to:

1. Relate fitness concepts to personal PA experiences (past and present)

Lesson Proper

Concept of Fitness

Physical Fitness alludes to the capacity of your body frameworks to cooperate effectively to
permit you to be sound and perform exercises of day by day living. Being effective methods
doing day by day exercises with the least exertion conceivable. A fit individual can perform
homework, meet home duties, and still have enough vitality to appreciate sport and other
recreation exercises. A fit individual can react viably to ordinary life circumstances, for
example, raking leaves at home, loading racks at low maintenance work, and walking in the
band at school. A fit individual can likewise react to crisis circumstances - for instance, by
rushing to find support or helping a companion in trouble.

Fitness is defined as a condition in which an individual has enough energy to avoid fatigue
and enjoy life. Analyze your day. Do you have lots of energy, or do you get tired easily?

Physical fitness is divided into four health- and six skill-related components. Skill-related
fitness enhances one’s performance in athletic or sports events. Health-related fitness is the
ability to become and stay physically healthy.

Before we proceed to our main topic in lesson 1, make sure you have your breakfast and
vitamins. And make sure you have a long patience to read. Haha!

 Health Related Fitness

Health-related fitness is focus on factors that promote optimum health and prevent
the onset of disease and problems associated with inactivity.
Health Related Fitness
Components Definitions Exercises

Body Composition Body composition ratio of your  Getting Body Mass Index
fat mass to fat-free mass, is the
final component of health-related
physical fitness. Because high
levels of fat mass are associated
with negative health outcomes,
such as heart disease and type 2
diabetes, attaining and
maintaining a healthy body
composition is a goal of just
about all regular exercise routines

Cardiorespiratory Cardiovascular endurance also  Running, swimming,

Endurance called as cardiorespiratory skating, and biking
endurance or aerobic fitness refers build cardiorespiratory
to ability of body to efficiently endurance.
and effectively intake oxygen and  The same goes for brisk
deliver it to your body's tissues by walking and climbing stairs.
way of the heart, lungs, arteries,
vessels, and veins.

Flexibility refers to the ability of  Static stretching, where you

Flexibility joints to move through hold a stretch for 10 to 30
unrestricted range of motion you. seconds at a time.
Flexibility is important at any age.  Workouts that take you
It plays a role in unhindered through dynamic stretching
movement and can affect your exercises, such as Yoga and
balance, coordination, and agility. Tai Chi
Maintaining or improving a full  Active stretching, such as
range of motion through your lifting your leg up high and
major joints can reduce the holding it there, uses the
likelihood of injury and improve contraction of the opposing
athletic performance. muscle to relax the muscle
being stretched
As you get older, the importance
of flexibility becomes even
clearer. Think of individuals who
are elderly: Many may walk with
a shuffle or have a hard time
reaching their arms over their
heads
 Muscular Endurance Muscular endurance is the ability  Continuously pedal a bike
of a particular muscle group to over a long distance, cyclists
exert force, continuously and have to develop fatigue-
repetitively, over a period of time. resistant muscles in their legs
and glutes.
 Plank, plank exercise is
designed to develop
abdominal strength. The
longer you're able to contract
your abdominal muscles and
hold your body in a steady
position, the greater
endurance you have through
your hips, abdominals, and
shoulders.

Muscular Strength If muscular endurance pertains to  Weightlifting

fatigue-resistant a particular  Bodyweight exercises
muscle group, muscular strength  Resistance band exercises
refers to the amount of force a
particular muscle group can
produce in one, all-out effort.
Muscular strength refers to your
ability to move and lift objects.
It’s measured by how much force
you can exert and how much
weight you can lift for a short
period of time.

Are you still good? I know you are… I’m watching you.

Let us proceed to skill related fitness.

 Skill Related Fitness

The skill-related fitness is the ability to perform during games and sports, also called
performance fitness. Skill related components are more relevant to certain athletes. Skill
related fitness has six components.

Skill Related Fitness

Components Definitions Exercises

Agility Agility is the ability to move quickly and  Ladder drills

 to easily change direction. Basketball  Cone drills
players, for instance, are incredibly agile.
During the game, you can observe them,
jumping, sliding, twisting, and
backpedalling in quick response to the
movement of the ball and other players.

Balance Balance is the state of equilibrium.  Standing on one foot

Balance refers to the ability of the body  Standing yoga poses
position to remain upright. It deals with  Using balance discs to
proprioception, or knowing where your perform squats, lunges,
body is in space, and being able to adjust and push-ups
your position as your center of gravity
changes during movement (Aman et al.,
2015).

Coordination Coordination is the ability to execute  Playing catch

smooth, accurate, controlled motor  Jumping rope
responses (optimal interaction of muscle  Juggling
function). It is characterized by  Dribbling a ball
appropriate speed, distance, direction,  Throwing objects at
timing, and muscular tension. There are specific targets
many sports and activities require hand-
eye or foot-eye coordination, including
basketball, volleyball, badminton,
baseball, archery, ultimate Frisbee, soccer
and more

Power  Squat Jumps

Power combines speed and strength.  Medicine Ball Slams
Wood (2010) author of Toped Sports  Explosive Push-Up
Website, defined power as the ability to
exert a maximal force in as short a time as
possible, as in accelerating, jumping, and
throwing implements.

Reaction time Reaction time refers to how quickly you  Fielding a ball (softball,
can respond to an external stimulus. baseball)
Reaction time hinges heavily on your  Protecting the goal as
mind-body connection. Your eyes see a other players try to score
stimulus, your mind interprets the (soccer, hockey, lacrosse)
stimulus, and your body reacts in  Tools such as lopsided
accordance with that interpretation. reaction balls
 Playing table tennis or
Much of this mind-body reaction relates hacky sack
to knowledge of the activity or sport in
question. A professional tennis player can
instantly interpret and predict the
 movement of a ball. This knowledge
enables them to react more quickly to the
stimulus.

On the other hand, a beginner tennis

player may see the ball coming off the
opponent's rocket, but won't be able to
interpret what they're seeing as quickly,
causing their reaction time to slow
SPEED
Speed refers to the distance travelled per  Hill Sprints
unit of time. It is how fast an object is  Interval Runs
moving. It doesn't have a direction.
Higher speed means an object is moving
faster. Lower speed means it is moving
slower.

SPECIFIC COMPONENTS
 OF PHYSICAL FITNESS

ORGANIC VIGOR – refers to the soundness of the heart and lungs which contributes to the
ability to resists disease.

ENDURANCE – is the ability to sustain long continued contractions where a number of
muscle groups are used; the capacity to bear or last long in a certain task without undue
fatigue.

STRENGTH – is the capacity to sustain the application of force without

yielding or breaking; the ability of the muscles to exert efforts against
resistance.

POWER – refers to the ability of the muscles to release maximum force in the shortest
period of time.

FLEXIBILITY – is the quality of plasticity, which gives the ability to do a wide range of
movement.

AGILITY – is the ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance.

BALANCE – is the ability to control organic equipment neuro- muscularly; a state of
equilibrium.

SPEED – is the ability to make successive movements of the same kind in the shortest period
of time.

COORDINATION – is the ability to integrate the body parts to produce smooth motion.
 PHYSICAL WELLNESS

Physical wellness – is the positive state of well-being and capability of an individual to

design personal fitness programs for improving and maintaining optimum levels of health. It
is a combination of many different components (mental, social, emotional, spiritual and
physical) that expand one’s potential to live a quality life, to work effectively
and to make a significant contribution to the society. Wellness reflects how one feels about
life as well as one’s ability to function effectively. It is also described as the positive
component of good health. Being physically active can build physical fitness that in turn,
provides you with many health and wellness benefits.

BENEFITS OF HEALTH AND WELLNESS

♥ LOOKING GOOD – regular physical activity is a healthy lifestyle. Healthy

lifestyle such as proper nutrition, good posture and good body mechanics can help you look
at your best.
♥ FEELING GOOD - people who engage in regular physical activity feel better. You can
resist fatigue, less likely to be injured and are capable of working more efficiently.

♥ ENJOYING LIFE – life is more enjoyable when you engage in regular physical activity
that results in physical fitness as the key to be able to do more of the things you want to do.

♥ MEETING EMERGENCIES – fit and active person has the capacity to help or to assist
other people when they needed some help.

ACTIVITY

1. Based on the ideas and information you have read and learned, Accomplish the
Learning Bank provided below.

LEARNING BANK
Deposits Dividends
(What I learned) (How I will use what I learned in my life)
Unit 1: Physical Fitness

Introduction:

Physical Education is "education through the physical". It is an important part of holistic

schooling. PE is a part of school being about something beyond learning, it's tied in with
instructing the entire individual, all-encompassing training that betters us in an overall sense,
instead of a just scholarly encounter. Physical Education plays an important role in human
development and continues to expand at a fast rate. It is an academic discipline that promotes
participation, inclusion, and sense of belonging which contributes to man’s healthy living.
There are many benefits of having regular physical activity. These are: Builds Self-
Confidence, Develops Motor Skills, Health and Nutrition, Relieves Stress etc.

Lesson 2: Fitness and Physical Activity (PA) Assessment

At the end of the lesson, you should be able to:

 Interpret assessment results

 Independently participate in physical activities outside of PE classes

Lesson Proper

PHYSICAL BATTERY TEST FITNESS

Safety Guidelines
 Review medical consideration. The PE teacher should identify students who need
medical care. Students should not take the test if not feeling well or suffering from
infection.

 Warm-up 5-10 minutes before Physical Fitness Test

 Students should not take heavy meals for two hours before the test.

 Students should wear appropriate attire for the test.

 Before taking the test, students must count their pulse rate (at rest). The initial pulse rate
must not be more than 120 beats per minute. The teacher should teach the students to
count pulse rate to monitor intensity of activity.

TEST NO. 1 STANDING LONG JUMP

Rules:

 Allow two successive fair trials within the testing period

 The measurement is made from the take-off line to the heel of the foot closer to the take-
off board or line
 Attempt where the performer losses his balance and fall backward is not
counted
 Taking beyond the take-off line is considered foul

Common faults:

 The performer takes more than one swing of the arms

 The performer does not keep both of his feet behind the front edge of the take-off board
or line in the start of the jump
 Bouncing and taking several steps before jumping
 Both feet of performer are not parallel at the take-off

TEST NO. 2 BENT-KNEE CURL-UPS

Rules:

 Only one trial shall be allowed

 No resting between curl-up is
permitted
 The knee must remain bent at
right angle for the duration of the
exercise
 The curl-up shall be counted only
if the performer:
 Keeps the crossed arms close
to his chest and
 Returns to starting position
with the upper back touching
the mat or floor before
curling up again

Common Faults:

 Curling up and uncurling are not performed slowly.

 Performer bounces off the floor when executing the curl-ups.
 TEST NO. 3 50 METER SPRINT

Testing suggestions:

 Runner should be instructed not

to slow down before the finish
line.
 For motivation, schedule two
runners at a time.

TEST NO. 4 REGULAR PUSH-UPS FOR MALES

TEST NO. 5 KNEE PUSH-UPS FOR FEMALES

Common Faults:

 When body is not kept straight line from heels and for females the body is not kept
straight from the hamstring
 When the elbows are not fully bent

TEST NO. 6 SHUTTLE RUN

Rules: 
 Do not allow the performer to throw the wooden block across the line.
 Allow two trials and record the faster time.

Suggestions for the tester:

 To eliminate the necessity of returning the books after each trial, start the runners on
alternate side.
 If the testers have stopwatches, it is practicable to have two or more students running at
the same time.

TEST NO. 7 SIT AND REACH

Common Faults: 

 Trunk flexion movements

are not slowly and
gradually
 Fast jerky motions are
made
 Knees are not kept straight
 Fingertips on tape measure
are not even, with one hand
pushed further than the other

TEST NO. 8 1000 METER RUN

RULES:
 One trial is given
 The performer should run or walk at a pace he can sustain for the duration of the test
 If a performer takes a rest or stops, no score is given.
TEST NO. 9 THREE MINUTE STEP TEST

Note:

 The rate of 96 steps per minute for the boys and 88 steps per minute for the girls for the
duration of 3 minutes.

BODY MASS INDEX

It is a measure of body fat based on your weight in relation to your height. It is more of an
indicator than a direct measurement of a person’s total body fat. As the BMI score increases,
so does the person’s total body fat increases.

How to calculate Body Mass Index? Body Mass Index is a simple calculation
using a person's height and weight. The formula is BMI = kg/m2 where kg is a person's
weight in kilograms and m2 is their height in metres squared. A BMI of 25.0 or more is
overweight, while the healthy range is 18.5 to 24.9.
Formula –
Example: For an adult with height of 180 cm and weight of 75 kg.

 First step is to convert the height into meters. As there are 100cm in a meter, we divide
our figure by 100. This gives us 1.8m.

 BMI = 75 ÷ (1.8 x 1.8)

 BMI = 75 ÷ 3.24
 BMI = 23.15
BMI = 118 ÷ (1.98 x 1.98)
BMI = 118 ÷ 3.92
BMI = 30.10

ACTIVITY

1. Perform the Physical Fitness Battery Test

2. Perform the 3 minute step test, compute the Physical Efficiency Index using the formula
and Interpret your result using the table given.
3. Compute your Body Mass Index

Unit 1: Physical Fitness

Introduction:

Physical Education is "education through the physical". It is an important part of holistic

schooling. PE is a part of school being about something beyond learning, it's tied in with
instructing the entire individual, all-encompassing training that betters us in an overall sense,
instead of a just scholarly encounter. Physical Education plays an important role in human
development and continues to expand at a fast rate. It is an academic discipline that promotes
participation, inclusion, and sense of belonging which contributes to man’s healthy living.
There are many benefits of having regular physical activity. These are: Builds Self-
Confidence, Develops Motor Skills, Health and Nutrition, Relieves Stress etc.

Lesson 3: Exercise Prescriptions and MFIT Principles

At the end of the lesson, you should be able to:

 Establish fitness goals

 Design an individualized exercise program
 Train at a level to match one’s needs and abilities
Lesson Proper

EXERCISE PRESCRIPTION

Physical activity  prescription is an under-utilized tool for improving community

health. In the right dose, physical activity can help to prevent, treat, and manage a range
of chronic health conditions  that increasingly impact the quality of life and physical
function of individuals on a global scale.

Safe and effective exercise prescription requires careful consideration for the target
individual's health status, baseline fitness, goals, and preferences. Several national and
international organizations provide clinicians and allied health professionals with
guidelines for how to screen, assess, and, when appropriate, prescribe exercise for the
benefit of their patients/clients.

Pre-exercise Screening

Before starting a physical activity program, the American College of Sports Medicine
(ACSM) and the American Heart Association (AHA) recommend screening to
identify cardiovascular risk factors .[3] Screenings help mitigate the risk for adverse
responses to exercise, as even moderate physical activity can trigger cardiac events in
individuals who are largely sedentary.

With this in mind, two instruments are recommended to facilitate the risk screening
process for fitness professionals. The most commonly used questionnaire is the  PAR-Q,
followed by the Fitness Facility Pre-participation Screening Questionnaire .

 The PAR-Q is a brief 7 item questionnaire that uses a yes/no answer format to

identify personal risk factors.
 In comparison, the Fitness Facility Pre-participation Screening Questionnaire is
slightly longer and captures more detailed information about cardiovascular
symptoms.

Screening results in stratifying prospective participants into 3 levels of risk:  low,

moderate, and high.

1. Low risk individuals are men younger than 45 and women younger than 55 with
no more than one cardiovascular risk factor.
2. Moderate risk: stratification pertains to men over 45 and women over 55 with 2
or more risk factors.
3. The highest risk category includes any individual with known cardiovascular,
pulmonary, or metabolic disease or who demonstrates signs or symptoms of
cardiovascular disease.
Signs and symptoms that automatically lead to high-risk stratification include:

 Pain, discomfort in the chest, neck, jaw, arms, or other areas that may be due
to ischaemia.
 Shortness of breath at rest or with mild exertion.
 Dizziness.
 Orthopnaea or paroxysmal nocturnal dyspnea.
 Ankle oedema.
 Palpitations or tachycardia.
 Intermittent claudication.
 Unusual fatigue or shortness of breath with usual activities.
 Known heart murmur.

From this information, a decision about the need for medical clearance/consultation can
be made prior to further testing. Below is a summary of medical clearance and testing
recommendations based on the risk level of the individual and the intensity  of exercise in
which he or she wishes to participate.

Assessment of Exercise Capacity

Risk Profile Medical Exercise Testing Conditions

Clearance/Consultation

Low-risk individuals & Not necessary Submaximal or maximal testing; no

vigorous exercise physician present, emergency
procedures in place

Moderate-risk individuals Not necessary Submaximal or maximal testing; no

& moderate exercise physician present, emergency
procedures in place

Moderate-risk individuals Recommended Physician supervision recommended

& vigorous exercise for maximal exercise testing

High-risk individuals & Recommended Physician supervision recommended

moderate to vigorous for submaximal or maximal exercise
exercise testing
Multiple protocols for measuring baseline exercise capacity exist. For aerobic capacity ,
exercise testing falls into 2 categories: maximal and sub-maximal testing.

 Maximal testing is reserved for assessing the capacity of individuals who participate
in vigorous exercise.

 Sub-maximal testing is adequate for individuals who will only participate in

moderate or low-intensity exercise. Information about specific protocols for sub-
maximal testing has assembled by Noonan & Dean.

Exercise Prescription

Exercise prescription is based on 5 principles: type, duration, frequency, intensity, and

volume.

 Type refers to mode of exercise training, with the main forms being aerobic  (i.e.
endurance training), resistance  (i.e. strength training), flexibility, and balance . The
length and number of exercise sessions performed within a given time frame, are
described by duration and frequency, respectively. Intensity is defined as the level of
effort being exerted by the participant and can be measured in a variety of ways.
Common measures of aerobic intensity include the following:
 Borg Rating of Perceived Exertion Scale  (RPE)
 Target heart rate: Percent of maximum heart rate  (HR max) or Karvonen
Formula/Heart Rate Reserve (HRR)
 Metabolic Equivalents  (METS)
 Maximum oxygen consumption (VO2 max)

Each measure has guidelines for what parameters denote vigorous, moderate, and low
intensity exercise. The following table offers a comparison of intensity across multiple
measurement methods.

With moderate intensity the patient will have a faster heartbeat, feel warmer, and breath
harder. An example is brisk walking.

With vigorous intensity the patient will get warm quickly, perspire, breath much harder,
and will struggle to maintain a conversation. 

The final principle of exercise prescription is volume. Volume is a sum of the intensity,
frequency, duration, and longevity of a physical activity program.

Recommendations regarding frequency, time, and intensity have been established for
each type of exercise training.

Type Frequency Intensity Time/Duration Examples

 Aerobic (Endurance) 5 Moderate 30 minutes (for Vigorous
days/week 150 minutes per walking,
week) jogging,
swimming,
hiking, cycling

Resistance 2-3 60-70% of 1 8-12 repetitions, Free weights,

(Strength) days/week rep max 2-4 sets with 2-3 bodyweight
(novice), 40- minutes rest in exercise,
50% of 1 rep between calisthenics
max
(sedentary
person, older
adult)

Flexibility 2-3 Until feeling Hold 10-30 Ballistic, static,

days/week of tightness. seconds, 2-4 dynamic,
times to proprioceptive
accumulate 60 neuromuscular
seconds per facilitation
stretch

Balance 2-3 Has not been 20-30 minutes Tai Chi, Yoga
days/week determined.

The way in which these recommendations are applied depends on multiple factors. In
developing a program prescription, health professionals must consider fitness level,
fitness goals, exercise preferences, equipment availability, and other personal factors that
may impact participation. For example, if a patient or client is starting at a low level of
fitness, an initial program may include low to moderate intensity, aerobic exercise that
the individual enjoys and fits his or her time schedule to encourage adherence. In
addition, the patient or client may have to work up to meeting the recommended 150
minutes per week.
MFIT PRINCIPLES

Apply the FITT principle when prescribing exercise: [8]

 Frequency

 How many times a week for an activity?

 For sedentary individuals, start with 2-3 days/week of aerobic exercise and build
up to 5 days/week. Help pt. to establish an exercise routine.

 Intensity

 How hard to exert?

  Someone new to exercise should start at a low intensity, but health changes occur
at a moderate exercise intensity

 Type

 Which type of activity agreed with the patient?

 Should be enjoyable, affordable, and achievable

 Time

 How long in minutes

 This does not include the warmup or cool down.
 10 min bouts of exercise can be accumulated throughout the day
 If walking is the exercise - first increase the time before increasing the intensity
(walking uphill/at a quicker pace)

Measurement Low Intensity Moderate Intensity Vigorous Intensity

Borg RPE scale (0-10) <5 5-6 ≥7

HR max 50- 63% 64- 76% 77-93%

METS <3 3-6 >6

VO2 max 20-39% 40-59% 60-84%

Exercise Progression

Progression is way in which frequency, intensity, and duration of an exercise program

are increased. Advancement of an exercise program should be incremental to encourage
participant adherence and avoid injury. Recommendations for progressing aerobic
exercise include increasing the duration of sessions 5 to 10 minutes every 1-2 weeks for
the first 4-6 weeks. Frequency and intensity can be progressed as tolerated. Overall
volume should be monitored for adverse effects decreased if necessary.

In the case of resistance exercise, increasing repetitions is favoured before increasing

load. Once the maximum repetitions for a target range have been achieved, load can be
increased by approximately 5% so that no more than the lower limit of repetitions can be
performed.

Now that you have a basic understanding of exercise concepts, you will want to determine the
mode, frequency, duration, and intensity of your exercise.

MODE - Type of exercise: running, walking, cycling, in-line skating

FREQUENCY - How often you do the exercise
DURATION - How long you perform the exercise
INTENSITY - The degree of effort that you put into your exercise determines
whether or not your exercise is aerobic or anaerobic)
With your fitness goals in mind, the following chart will help you determine the mode,
frequency, duration, and intensity of your exercise.

ACTIVITY

1. Download the Health/Fitness Facility Pre-participation Screening Questionnaire through

the link provided below and answer the questions.
https://www.chp.gov.hk/archive/epp/files/AHA_ACSM%20Health_Fitness%20Facility
%20Pre-participation%20Screening%20Questionnaire.pdf

2. With your fitness goals in mind, create your own fitness exercise program using the table
above as reference. Create a video clip highlighting your exercise program and send it to our
group chat.

Unit 1: Physical Fitness

Introduction:

Physical Education is "education through the physical". It is an important part of holistic

schooling. PE is a part of school being about something beyond learning, it's tied in with
instructing the entire individual, all-encompassing training that betters us in an overall sense,
instead of a just scholarly encounter. Physical Education plays an important role in human
development and continues to expand at a fast rate. It is an academic discipline that promotes
participation, inclusion, and sense of belonging which contributes to man’s healthy living.
There are many benefits of having regular physical activity. These are: Builds Self-
Confidence, Develops Motor Skills, Health and Nutrition, Relieves Stress etc.

Lesson 4: Training Principles

At the end of the lesson, you should be able to:

 Monitor progress towards fitness goals

 Adjust training variables appropriately

Lesson Proper
TRAINING PRINCIPLES
Progression

To improve your level of fitness, you need to gradually increase both the intensity and
duration of your physical training routine. According to author Robert Sterling Rush in his
book "Enlisted Soldier's Guide," a safe level of progression can be achieved by increasing
your cardiorespiratory and muscular ability by about 10 percent every 10 days.

Overload

Overloading, according to the "U.S. Army Fitness Training Handbook," occurs when the
workload of your exercise session exceeds the normal demands you place on your body. This
involves pushing yourself so your heart works at a relatively high percentage of its maximum
capacity. Determining the proper level of intensity, however, depends on a variety of factors,
including age, weight and overall level of fitness. Overloading also takes place during
muscular strength and endurance training when you work a muscle to failure.

Variety

It's easy to become bored with physical training if you perform the same routine every time,
so it's important to mix things up by breaking up your training routine and include different
activities. Not only will this prevent boredom, but it also can increase your motivation and
help you achieve better results.

Specificity

The final principal is specificity, which seemingly contradicts the previous principle of
balance by advising you focus on a specific ability during training. More precisely, however,
the principle of specificity advises that you gear your training toward specific goals. For
example, if your goal is to become a better runner, your training should have a greater focus
on running, as activities such as swimming or cycling won't help you achieve this goal as
efficiently.

Warm-up
Preparing your body for the activity of the conditioning part of your workout. Warming up
before exercise allows your body to adjust gradually to the increased demand on your heart,
muscles, breathing, and circulation. Warm ups also increase your body temperature slowly,
improves flexibility and protects against injury and muscle soreness. Example of warm ups
are jogging and jumping jacks.

Cooldown

Cool down is bringing the body back to its relaxed state gradually from a super active state.
Tapering down the muscle movement before completely stopping the heavy workouts help
the body to cope better with the changes that take place in the metabolism and muscles used
during the workout. Benefits from cooling down. The most important benefit is that it reduces
the adrenaline (the ‘action’ hormone) in the body. It facilitates removal of waste products
from the muscles which prevents muscle spasms and cramps

ACTIVITY

1. Using your fitness exercise program created during the past lesson, Create a video clip that
shows your progress in your fitness goals and send it to our group chat.