PATHFIT 2 - EXERCISE-BASED FITNESS ACTIVITIES

CHAPTER I
PHYSICAL FITNESS

WHAT IS PHYSICAL ACTIVITY?

WHO defines physical activity any bodily movement produced by skeletal muscles that requires energy expenditure.
Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a
person’s work.

TYPES OF PHYSICAL ACTIVITY

 AEROBIC EXERCISE
 MUSCLE STRENGHTENING EXERCISE
 BONE STRENGHTENING EXERCISES

1. AEROBIC EXERCISE
 Aerobic activity is also called endurance activity
 Makes your heart beat faster than usual
 Makes you breath harder
 Use of oxygen

Best exercises for Aerobic: Walking, Hiking, Running, Cycling, Swimming, Dancing, and Playing Sports
Usual daily activity for Aerobic: Gardening and Household chores.

Benefits of Aerobic Exercises:

 Improve stamina, strength, and fitness
 Lose weight and excess fats
 Ward off viral illnesses
 Reduce health risk
 Strengthen your heart
 Keep your arteries clear
 Boost mood - ENDORPHINS

2. Muscle Strengthening Exercises - Muscle-strengthening activities improve the strength, power, and endurance of your
muscles.

Types of Muscle Training:

 Muscular hypertrophy. Also known as muscle building.

 Muscular endurance. This refers to your muscles’ ability to sustain exercise for a period of time.
 Circuit training. During this form of full-body conditioning, you cycle through various exercises with little to no
rest between them.

 Maximum muscular strength. This type of exercise involves low reps (usually 2–6) and heavy weights to
improve your overall strength. It’s best reserved for experienced exercisers who have mastered their form.
 Explosive power. This training combines power and speed to improve your power output. It’s usually employed
among trained athletes to improve their ability to perform explosive movements in their sport.
 Explosive power. This training combines power and speed to improve your power output. It’s usually employed
among trained athletes to improve their ability to perform explosive movements in their sport.

Sample Exercises using Body Weight:

PUSH UPS SIT UPS PULL UPS CHIN UP SQUATS LUNGES

PLANK BURPEE CALF RAISES

Sample Exercises using Weights:

BENCH PRESS BICEP CURL SQUATS ARBELL ROW ARNOLD PRESS

SIDE DELT RAISES SKULL RAISES

Benefits of Muscle Strenghtening Exercises:

 Stronger bones
 Joint flexibility
 Weight control
 Makes you stronger
 Burns calories efficiently
 Can help you appear leaner
 Increased muscle mass
 Lower risk of injury
 Improve health
 Promotes greater mobility and flexibility
 Boost self esteem
 Promote better quality of life

3. Bone-strengthening Exercises - With bone-strengthening activities, your feet, legs, or arms support your body's weight,
and your muscles push against your bones. This helps make your bones strong.

Examples:
 Running
 Walking
 Jumping rope
 Playing sports
 Lifting weights

COMPONENTS OF FITNESS

HEALTH-RELATED FITNESS – the ability to perform activities of daily living without undue fatigue.
These are fitness programs prescribed to improve the individual’s over-all health.

CARDIOVASCULAR (RESPIRATORY) ENDURANCE

The ability of the lungs, heart, 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 the muscle to exert force repeatedly of for an extended
period of time.

MUSCULAR STRENGTH
The ability of the muscle to exert a maximum amount of force in one
effort

FLEXIBILITY (MUSCULAR)
The ability of the muscles and joints to move through their full range
of motion.
 BODY COMPOSITION
The body’s ratio of lean muscle to stored fat. It is the relative make-up
of the body.

SKILL-RELATED FITNESS – fitness components important for success in skillful activities and athletic events.

SPEED
The ability to perform actions or cover distance quickly.

POWER
The ability to combine both speed and force in movement and
actions.
AGILITY
The ability to quickly change direction without losing speed or power.

BALANCE
The ability stabilize the body both in movement and when maintaining
stillness.

COORDINATION
The ability to use your senses in combination with your action when in
movement.

REACTION TIME
The ability to respond quickly to what your feel, see hear.

FILIPINO GUIDELINES FOR PHYSICAL ACTIVITIES

The Department of Health developed the Philippine National Guidelines on Physical Activity in consultation with
experts in 2010. The recommendations are as follows:
 For children, 5-12 years. At least 60 minutes daily consisting of any one or a combination of the following physical
activities:
 Active tasks - active travel, daily tasks
 Exercise, dance or sports – programmed physical activity for 20-30 minutes daily.
 High impact play (unstructured spontaneous play) on most, if not all, the days of the week – running, jumping,
hopping, skipping, indigenous games, playground activities such as jungle bars and ropes.

For adolescents to young adults 13-20 years old. At least 60 minutes of daily physical activity consisting of any
one or a combination of the following physical activities:
 Active daily task – active travel and daily tasks
 Exercise, dance or sports – at least 40 minutes of programmed physical activities such as fitness related, rhythmic
or sports activities. For fitness goals, should have continuous 20-30 minutes minimum for at least 3-5 times a
week.
 High impact play (unstructured spontaneous play) – at least 20 minutes of sustained moderate to vigorous
physical activities resulting in rapid breathing, e.g., brisk walking, jogging, indigenous games (tumbang preso,
agawan base, taguan, etc.) and dancing.
 Muscle strengthening and flexibility activities – at least 2-3 times a week of activities that build muscle and bone
strength and flexibility such as weight bearing calisthenics and other load bearing exercises involving major
muscle groups.

For adults 21-45 years old. Accumulate 30 to 60 minutes of daily physical activity consisting of any one or a
combination of the following physical activities:
 Activities for daily living – active travel (walking, cycling, stair climbing) and daily tasks such as household chores,
e.g., scrubbing/ mopping floors, cleaning rooms, general carpentry, fetching water in a pail, raking leaves,
bathing the dog, cleaning the car, rearranging household furniture, etc.
 Exercise, dance and recreational activities – moderate intensity aerobic physical activity resulting in a noticeable
increase in heart rate and breathing (still able to carry on normal conversation), e.g. brisk walking, dancing,
 cycling, swimming done continuously for a minimum of 30 minutes or accumulated bouts of 10 minutes or
longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the body that maintain
or increase muscular strength and endurance, e.g., weight bearing calisthenics, stair climbing, weight training
done at least twice a week, on non-consecutive days.
 Activities in the workplace – employees should have opportunities to be active at work and through activities
organized, with provision of necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair climbing, stretching) for every hour of sitting is highly encouraged.

For older adults 46 - 59 years old. Accumulate at least 30 minutes daily physical activity consisting of any one or a
combination of the following physical activities:
 Activities for daily living – active travel (walking, cycling, stair climbing) and active daily tasks (household chores).
 Exercise, dance and recreational activities – moderate intensity aerobic physical activity resulting in a noticeable
increased heart rate and breathing (still able to carry on normal conversation), e.g., brisk or race walking,
dancing, cycling, rowing or swimming done continuously for a minimum of 30 minutes or accumulated bouts of
10 minutes or longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the body that maintain
or increase muscular strength and endurance, e.g., weight bearing calisthenics, stair climbing, weight training
done at least twice a week, on non-consecutive days.
 Balance and coordination – specific activities for balance and coordination 2-4 days a week, e.g., walking, gentle
yoga, tai-chi, dance, aquatic activities.
 Activities in the workplace – employees should have opportunities to be active at work and through activities
organized, with provision of the necessary facilities and/or equipment, by their workplace. Two-minute physical
activities (walking, stair climbing, stretching) for every hour of sitting is highly encouraged.

 Middle old 70 - 79 years old. Accumulate at least 30 minutes daily physical activity consisting of any one or a
combination of the different types of physical activities:
 Activities for daily living – active travel (walking, assisted stair climbing) and mild, easy daily tasks (household
chores), such as mild yard and garden work, dusting furniture, folding clothes and sweeping inside the house.
 Exercise, dance and recreational activities – light intensity aerobic physical activity such as a leisurely walk around
the neighborhood, parks and malls. Any rhythmic and continuous light physical activity that uses large muscle
groups while standing independently or assisted, seated, reclined or lying down, e.g., stationary biking,
calisthenics, swimming done for a total of 30 minutes continuously, three times weekly or accumulated bouts of
10 minutes or longer.
 Muscle strengthening and flexibility activities – perform activities using all major muscles of the body that maintain
or increase muscular strength and endurance, e.g., mild calisthenics, light weight training, elastic band
exercises done at least twice a week, on non-consecutive days. A light load allowing for a set of 10-20
repetitions resulting in light challenge to the muscle. Perform gentle stretches to the point of tension after
aerobic exercises or at cool down done at least 8 times per direction and done 3 times per week.
 Balance and coordination – challenge postural and positional stability by performing simple and dynamic
movements of the lower and upper extremities while sitting on the exercise ball or standing on one leg, and
weight-shifting while standing, all with support or spotting. Take up specific activities for balance and
coordination, e.g., walking, gentle yoga, tai-chi, dance, aquatic activities 2-4 days per week.

 For vintage old, 80 years and above. Accumulate at least 30 minutes daily physical activity consisting of any
one or a combination of the different types of physical activities:
 Activities for daily living – active travel (assisted walking and stair climbing) and mild, easy daily tasks such as mild
garden or yard work, dusting furniture, folding clothes and sweeping inside the house.
 Exercise, dance and recreational activities – continuous and light intensity physical activity such as a leisurely
walk around the neighborhood, yard or living area.
 Muscle strengthening and flexibility activities – perform resistance exercises using major segments of the body
including shoulders, arms, thighs and legs, that maintain or increase muscular strength and endurance.
 Balance and coordination – perform simple but dynamic movements while standing or sitting on the exercise ball
with a spotter.

PRINCIPLES OF TRAINING FOR FITNESS

 PRINCIPLES OF PROGRESSIVE OVERLOAD

 PRINCIPLES OF SPECIFICITY
 PRINCIPLES OF REVERSIBILITY
 PRINCIPLES OF INFIVIDUAL DIFFERENCES
 PRINCIPLES OF RECUPERATION/RECOVERY
 PRINCIPLES OF THRESHOLD
 PRINCIPLES OF PERIODIZATION
1. Principle of Progressive Overload (Adapting to the amount of Training and the FITT Principle)

A basic principle that specifies hat you must perform exercise in greater than
normal amounts (overload) to get an improvement in physical fitness
progressively.
In simple words, Progressive overload is placing increasing amounts of stress on
the body causes adaptations that improve fitness.

The amount of overload is important because too little exercise will have no
effect on fitness and too much may cause injury and problems with the body’s
immune system and hormone levels.

For example:

To increase flexibility, one must have dynamic stretching

exercises.

reque To successfully apply the progressive overload principle, one must know how
to apply the:

ntensit
ime
ype of
FREQUENCY
 Answers the question “how often?”
 Recommended physical exercise is 150 hours per session with 3-4 days minimum number of days per
week.

INTENSITY
 Answers the question “how hard?”
 Must not surpass the MHR

Time
 Answers the question “how long?”
 “duration”
 Exercise must be at least 15 minutes to be effective.

Type of Exercise
 The type of exercise that you should engage into should be aligned to your goal
 For example: To improve Cardiorespiratory Endurance you should perform aerobic exercises such as
swimming, jogging, etc…

2. Principle of SPECIFICITY (Adapting to Type of Training)

 To develop a particular fitness or skill component, you must perform exercises specifically designed for that activity
 Example: Weight training will develop muscular strength but will not be very effective to improve cardiorespiratory
endurance or flexibility
 A well-rounded exercise program includes all components of fitness designed to improve different parts of the
body or towards specific sport activities
3. Principle of REVERSIBILITY (Adapting to a Reduction in Training)

 Just as the body can make adaptations when given an overload, it can also lose its capabilities when it is not used.

Example:
 Cardiovascular fitness reverse themselves more quickly.
 It takes three times as long as to gain endurance as it does to lose it.
 If you stayed in bed for a week, you would lose nearly 10% of your aerobic fitness. Your strength will also
decline.

4. Principle of INDIVIDUAL DIFFERENCES (Limits on Adapting)

 People respond to training at different rates, so a program that works for one person may not right for another
person.
 There are limits on the adaptability of any human body.

5. Principle of RECUPERATION/RECOVERY
 Training can’t be rushed. The body requires time for the improvement in physiological mechanisms to be
implemented.
 Overload training must not be done daily as it can damage muscle fibers and time be allowed for muscles to heal.
If training intensity is increased too quickly; this can lead to increase risk of illness, injury, fatigue or cause one to
peak quickly.

6. Principle of THRESHOLD
 Threshold – level of capabilities
 - a safe and effective level to work at.
 A principle which states that you should exercises within your level because too little activity will also have too low
or no effect on the improvement of fitness. Same as through with having too much activity for it will lead to injury.

7. Principle of PERIODIZATION
 It is the process of varying a training program in relationship to the period of training