Module 1 1

Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY

Bambang, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM No.:IM-PATHF2-2ndSEM-2020-2021
College of Teacher Education

Bambang Campus
DEGREE All Programs COURSE NO. PATHF2

PROGRAM
SPECIALIZATION All specializations COURSE TITLE Physical Activities Towards Health and Fitness 2
YEAR LEVEL 1st Year TIME FRAME 12hrs WK NO. 1-6 IM NO. 1
I. UNIT TITLE/CHAPTER TITLE: Exercise and Goal Setting
II. LESSON TITLE: Benefits of Exercise, Phases of Exercise, Principle of Exercise, The Importance of
Setting Fitness Goals, Tips for setting effective goals, Common mistakes in setting goals.
III. LESSON OVERVIEW: The lesson deals with the purpose of conditioning the body through a planned,
structured and repetitive physical activities. Moreover, the lesson encourages students to experience
the benefits of exercise.
IV. DESIRED LEARNING OUTCOMES

The students should be able to:
1. explain what is exercise and the benefits that they’ve experienced;
2. understand the different principles of exercise;
3. create fitness goals and turn it into action;
4. apply the phases of exercise in their exercise routine.
V. LESSON CONTENT
"Exercise not only changes your body, it changes your mind, your attitude and your mood."
What is Exercise?
Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. Exercise consists of cardiovascular conditioning, strength and resistance
training, and flexibility.
What are the health benefits of exercise?
Regular exercise and physical activity may:
1. It Can Make You Feel Happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety
and stress. It produces changes in the parts of the brain that regulate stress and anxiety. It can
also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve
feelings of depression.
Additionally, exercise can increase the production of endorphins, which are known to help
produce positive feelings and reduce the perception of pain. Furthermore, exercise has been
shown to reduce symptoms in people suffering from anxiety. It can also help them be
more aware of their mental state and practice distraction from their fears.
Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit
from exercise no matter the intensity of the physical activity. In fact, a study in 24 women who
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had been diagnosed with depression showed that exercise of any intensity significantly
decreased feelings of depression. The effects of exercise on mood are so powerful that
choosing to exercise (or not) even makes a difference over short periods.
Exercising regularly can improve your mood and reduce feelings of anxiety and
depression.
2. It Can Help with Weight Loss

Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also
helps you maintain your muscle mass and weight loss. Studies have shown that combining
aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance,
which is essential for keeping the weight off
3. It Is Good for Your Muscles and Bones

Exercise plays a vital role in building and maintaining strong muscles and bones. Physical
activity like weight lifting can stimulate muscle building when paired with adequate protein
intake.
This is because exercise helps release hormones that promote the ability of your muscles to
absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and
disabilities. Practicing regular physical activity is essential to reducing muscle loss and
maintaining strength as you age.
Also, exercise helps build bone density when you’re younger, in addition to helping prevent
osteoporosis later in life. Interestingly, high-impact exercise, such as gymnastics or running, or
odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone
density than non-impact sports like swimming and cycling.
4. It Can Increase Your Energy Levels

Exercise can be a real energy booster for healthy people, as well as those suffering from
various medical conditions.
5. It Can Reduce Your Risk of Chronic Disease
Lack of regular physical activity is a primary cause of chronic disease. Regular exercise has
been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet
decrease blood pressure and blood fat levels.
In contrast, a lack of regular exercise — even in the short term — can lead to significant
increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of
developing these diseases.
6. It Can Help Skin Health

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect
your skin and delay signs of aging.
7. It Can Help Your Brain Health and Memory
Exercise can improve brain function and protect memory and thinking skills. To begin with, it
increases your heart rate, which promotes the flow of blood and oxygen to your brain.
It can also stimulate the production of hormones that can enhance the growth of brain cells.
Regular physical activity is especially important in older adults since aging — combined with
oxidative stress and inflammation — promotes changes in brain structure and function. Exercise
has been shown to reduce changes in the brain that can cause Alzheimer’s disease and
schizophrenia.
8. It Can Help with Relaxation and Sleep Quality

Regular exercise can help you relax and sleep better. In regards to sleep quality, the energy
depletion that occurs during exercise stimulates recuperative processes during sleep.
Moreover, the increase in body temperature that occurs during exercise is thought to improve
sleep quality by helping it drop during sleep. Engaging in regular exercise seems to be
beneficial for the elderly, who tend to be affected by sleep disorders
9. It Can Reduce Pain

Chronic pain can be debilitating, but exercise can actually help reduce it. In fact, for many years,
the recommendation for treating chronic pain was rest and inactivity. However, recent studies
show that exercise helps relieve chronic pain. A review of several studies indicates that exercise
helps participants with chronic pain reduce their pain and improve their quality of life. Several
studies show that exercise can help control pain that’s associated with various health
conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder
disorder, to name a few. Additionally, physical activity can also raise pain tolerance and
decrease pain perception.
The Bottom Line
Exercise offers incredible benefits that can improve nearly every aspect of your health from the
inside out.
Regular physical activity can increase the production of hormones that make you feel happier and
help you sleep better.
It can also improve your skin’s appearance, help you lose weight and keep it off, lessen the risk of
chronic disease.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you
will inevitably improve your health in many ways.
There are four types of exercise that everyone should be doing regularly:
1. Aerobic exercise. Endurance activities increase your heart rate and breathing to
improve your cardiovascular ‒ and overall ‒ fitness. Aerobic exercise can lower your
blood pressure, improve your mood, and help regulate your cholesterol. The CDC
recommends at least 150 minutes of moderate-intensity aerobic activity each week. Source:
https://www.scottfreeclinic.org/2017/04/
12/four-types-of-exercise-for-a-well-
Examples of aerobic exercises include walking or jogging, swimming and cycling. rounded-personal-fitness-program/
2. Strength training. Strengthening exercise can help regain muscle mass that
diminishes as a natural part of aging. Strength training also stimulates bone growth,
improves balance and assists with weight control. Strengthening exercises can be
Source:
done with weights, resistance bands, or by utilizing your own body weight. https://www.scottfreeclinic.org/2017/04/
rounded-personal-fitness-program/
3. Stretching. Flexibility in muscles and tendons decreases as we age. Regular

stretching can help maintain muscle flexibility and prevent strains, cramps and joint
pain. Perform a program of flexibility exercises at least four times per week. Source:
https://www.scottfreeclinic.org/2017/04/
4. Balance exercise. Improving your balance can help prevent falls – and a potentially
devastating injury. As we age, the systems that regulate our sense of balance begin to
break down. Exercises to improve and train your balance can help prevent or slow
these losses. Examples of balance exercises include yoga and tai chi. It may also be
Source:
helpful to choose exercises that strengthen your leg muscles, such as squats or leg https://www.scottfreeclinic.org/2017/04/
lifts, to help prevent falls.

Phases of Exercise
Each of the phases plays an important role in helping you reach your fitness goals while maintaining
your health and safety.
1. Warm-up - The warm-up phase of exercise prepares 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, improve flexibility and protect
against injury and muscle soreness. Warm-ups involve light aerobic activities, such as
walking slowly for five to 10 minutes or a moderate version of your conditioning exercise, and
should be based on your physical characteristics and your conditioning activity.
For strength training, warm up by moving your joints and muscles.
2. Stretching - Stretching is most effective when you're muscles are warmed up, so stretch
after your warm-up routine. Spend a few minutes stretching your entire body, holding each
stretch at least 10 seconds after your warm up or 30 seconds after your cool down. If you
alternate days so you're working upper body one day and lower body the next, full-body
stretches are still essential. Stretching all your muscles keeps them flexible and ready for
heavy workout days.
3 MAIN STRETCHING METHODS
STATIC STRETCHING - Static stretching is

the most practiced stretching method.
Because its purpose is to maintain the body
in good physical form, static stretching is
more appropriate for beginners and people
who are not very active.
Static stretching relies on basic stretching

movements and muscle contractions. These
exercises, performed slowly over time, help
you discover your deep (postural) muscles.
Source:https://www.slideshare.net/runningcenters/stretching-is-it-necessary/7-Examples_of_TGentle_neck_pullCrossbody They allow you to work your entire body
while increasing awareness of your flexibility.
Muscles are lengthened using bending,
extending, or twisting positions. These
stretches must be done slowly so that the
antagonistic muscles are not stimulated.
Once you are comfortable in a stretched
position, you hold the position for about 15 to
20 seconds to relax, lengthen, and oxygenate
the muscle fibers.
DYNAMIC STRETCHING - Dynamic

stretching is often recommended in athletic
training programs. It increases energy and
power because it acts on the elasticity of
muscles and tendons. It relies on swinging
movements done with a certain amount of
Source:https://www.slideshare.net/runningcenters/stretching-is-it-necessary/7-Examples_of_TGentle_neck_pullCrossbody
speed. The technique consists of swinging
the legs or arms in a specific direction in a controlled manner without bouncing or jerky
movements. The agonist muscle contracts rapidly, which lengthens the antagonist
muscle, thereby stretching it.
Source:https://www.slideshare.net/runningcenters/stretching-is-it-necessary/7-Examples_of_TGentle_neck_pullCrossbody
3. Conditioning - The conditioning phase, you perform the exercise that produces fitness
benefits, such as calorie burning, building endurance or muscle strengthening. You may
choose an aerobic exercise, such as swimming or the elliptical jogger, or you may lift free
weights, perform circuit training on weight machines or play a high-intensity sport such as
soccer or basketball.
4. Cooldown - The cooldown phase ends your exercise session with recovery time for your body.
Cooling down requires you to keep moving after you end the conditioning phase. Cooldown
movements should allow your heart rate, blood pressure and body temperature to return
slowly to normal. A gradual decrease in physical activity, such as slow walking, is a good way
to cool down. You can also perform a few stretching movements to cool down.
When you approach your multisport training and or exercise, the best way to answer your questions is
to better understand the principles behind the work you are putting in to improve. These are
seven basic principles of exercise or sport training you will want to keep in mind:
PRINCIPLES OF EXERCISE
Principle of Individuality
Everyone is different and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is based on a
combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life,
chronological or athletic age, and mental state.
People are different and their exercise needs vary – a prescription must take this into account
Principle of Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help
your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance
required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance
but won’t develop tissue resiliency and muscular endurance for your running legs.
Training must be specific to an individual’s goals.
Principle of Progression
A principle of exercise that states that a person should start slowly and increase exercise gradually.
Principle of Overload
A principle of exercise that states that the only way to improve fitness is to increase over time. To
increase strength and endurance, you need to add new resistance or time/intensity to your efforts.
This principle works in concert with progression.
For strength training, you would overload by increasing the amount of weight you lift.
For aerobic activities, such as running, overloading means increasing the speed,
distance, or intensity—although only one at a time.
Principle of Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results in
improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you
ran two miles you were sore after, but now it’s just a warm up for your main workout. This is why you
need to change the stimulus via higher intensity or longer duration in order to continue improvements.
The same holds true for adapting to lesser amounts of exercise.
Principle of Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a long
season are necessary to ensure your body does not suffer from exhaustion or overuse injuries.
Motivated athletes often neglect this. At the basic level, the more you train the more sleep your body
needs, despite the adaptations you have made to said training.
Principle of Reversibility
This principle states that if you don’t maintain a regular exercise program, your state of physical fitness
will regress. In other words, use it or lose it! Like running five miles or bench pressing 150 pounds 10
times, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the
cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will
reverse.
The principles of specificity, progression, overload, adaptation, and reversibility are the reason why
practicing frequently and consistently are so important if you want to improve your performance.
EXERCISE PRESCRIPTIONS
If you are not exercising now, are you QquoteOof theTdayD

willing to give exercise a try? The first step
is to decide positively that you will try.
You don’t have to be great to
Exercise may be difficult to maintain for some people.
Consider the following tips to achieve long-term
start, but you have to start to be
success: great
1. Have a clear goal: Whether for health reasons or -Zig Ziglar
otherwise, try to always keep in mind the reason
you started increasing your exercise levels.
2. Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to
develop a stable routine. Set targets based on the goals you established at the start of the regimen and
celebrate small wins to boost confidence.
3. Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it involves.
4. Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may
enjoy the sessions more. Some people prefer not to have the stress of someone else around. This
depends on you.
5. Trainers and teachers can be helpful: People just starting a regimen or looking to step up their
routine may benefit from a personal trainer or teacher. They can provide motivation and guidance,
helping people track their goals and stay dedicated.
6. Vary your exercises: Change your exercise program every few weeks. Mixing it up can help a person
work on different muscle groups and increase the range of benefits. If you enjoy one particular
exercise, such as running, try changing the speed and distance of a run, or follow a different route with
more hills.
Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if
you find it difficult or boring at first.
To better understand how over all fitness can be developed, we have to be familiar with the guidelines
that govern exercise prescriptions for cardio vascular endurance, muscular fitness (strength and
endurance) and body flexibility. A brief summary of these guidelines is provided in the Physical Activity
Pyramid.
PHYSICAL ACTIVITY PYRAMID

Before engaging to exercise or creating a workout routine there are 4 elements that you need to think
about. Learn how the F.I.T.T. principle works. F.I.T.T. stands for frequency, intensity, time, and type
of exercise.
FREQUENCY
• This refers to how often you exercise. The
point is to meet your goals without overtraining
the body.
INTENSITY
• This refers to how difficult an exercise is.
TIME
• This refers to the duration of each exercise.
TYPE
• Refers to the type of exercise
undertaken or what kind of exercise you
do.
Application of FIIT Principle in Cardiorespiratory Endurance and Muscular Fitness
FREQUENCY
Cardiorespiratory Endurance Muscular Fitness

(muscular strength and endurance)
When it comes to cardio: As a general rule of thumb, When it comes to strength training: It’s recommended to
aim for a minimum of three cardio sessions per week. do some sort of strength training two to three times per
If you’re looking to lose weight, you might increase week. Strength training can involve the use of weights
this number to five to six sessions. (even bodyweight workouts), resistance, barbells, or
machines.
Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your
muscles a chance to recover.
INTENSITY
Cardiorespiratory development occurs when the heart If you’re new to an exercise program, you don’t want to
is working between 30 to 90 percent of heart rate make the plan too challenging. This could lead to injury
reserve (HRR). Many experts prescribe exercise or burnout.
between 60 percent to 90 percent. Intensity of
exercise can be calculated easily, and training
can be monitored by checking your pulse. To
Start at a level that feels comfortable, and then gradually
determine the intensity of exercise or cardio
increase the difficulty as your strength and endurance
respiratory training zone follow these steps.
builds.
1. Find your maximal heart rate (MHR) With strength training, there are three primary
To find your MHR, use this formula:
methods you can use to measure intensity:
MHR= 220-age
amount of weight lifted

2. Check your resting heart rate (RHR) number of repetitions completed
Take a rest for 15 to 20 minutes. You may number of sets
take your pulse for 30 seconds and multiply
it by 2. You may check your pulse on your
wrist by placing 2 fingers over the radial
artery or on the neck placing your fingers
over the carotid artery
Source: https://www.slideserve.com/coen/lab-activity-26
3. Determine your heart rate reserve (HRR) by

subtracting the resting heart rate from the
maximal heart rate.
HRR= MHR – RHR
4. Calculate training intensities (TI) at 30,
40,50,60,70 and 90 percent. Multiply the heart
rate reserve by the respective .30, .40, .50, .60,
.70, and .90 and then add the resting heart rate to
all of the figure.
Example: The 30, 40, 50, 60, 70 and 90 % TI for
a 20 year old with a resting heart rate of 68 bpm
would be as follows:
MHR = 220-20 = 200bpm

RHR = 68 bpm
HRR = 200 – 68 bpm =132bpm
30% TI = (132X.30)+68 = 107

40% TI = (132X.40)+68 = 120
50% TI = (132X.50)+68 = 134
60% TI = (132X.60)+68 = 147
70% TI = (132X.70)+68 = 160
90% TI = (132X.90)+68 = 186
Light intensity CR training zone: 107-120 bpm

(30-40%)
Moderate intensity CR training zone: 121-147
bpm
TIME
A cardio workout is recommended to last a minimum Resistance workouts usually last between 45 and 60
of 30 minutes. This can be longer, depending on the minutes.
exercise. A long bike ride, for example, could take up
to 2 hours.
Experts recommend at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-
intensity exercise a week. This can look like 30 minutes of moderate exercise or 15 minutes of intense
exercise a day. You can increase or decrease this duration based on several factors, including current
fitness level, age, weight, health, and others.
Don’t add time to your workouts until you’re ready to do so. Once your endurance builds, you can
gradually increase the time spent exercising.
TYPE
Cardio is any type of exercise that improves your Strength training workouts can also offer variety.
cardiovascular system. This includes: They include any exercise where you're using some
type of resistance (bands, dumbbells, machines,
running etc.) to work your muscles. Bodyweight exercises
swimming can also be considered a form of strength training.
walking
dancing You can easily change the type of strength workouts
cycling you do, from total body training to adding things like
supersets or pyramid training to liven things up.
FITT example to increase strength
Frequency: 2-3 days a week but NOT on consecutive days (leave 1 or 2 days rest between each
strength session).
Intensity: intermediate, 3 sets of 10 to 12 reps
Type: types of strength training exercises include free weights, machine weights, hydraulic weight
machines, resistance bands and body-weight exercises like push-ups, chin-ups and dips, etc.
Time: 45 to 60 minutes
FITT example for cardiovascular exercise
Frequency: 4 days a week

Intensity: moderate, 60 to 70 percent heart rate
Time: 30 minutes
Type: jog
FITT example for weight loss

If your goal is to lose weight, your fit plan might look like this:
Frequency: Get your heart rate up during 3 to 6 days of the week.
Intensity: This will depend on your current fitness level. For a high-intensity workout, aim to reach 70 to
80 percent of your maximum heart rate.
Time: Aim for around 20 to 30 minutes per workout. You can increase the workout length as your
endurance builds.
Type: Any type of cardiovascular training, such as dancing, walking, running, rowing, jogging, hiking,
cycling, swimming, etc.
Goal Setting
It’s time for a new way of thinking!
No matter how big or small your goal-whether it’s losing 5 or 50 pounds, walking a mile or running your first
marathon-making change requires planning and SMART goal setting.
Follow these guidelines to setting SMART goals and you will be surprised
at what you can do:
Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” is too general. There are so many

ways to get healthy. How do you want to do it? Is it losing weight? Start
exercising? Stop smoking? Break it down and it will be easier to manage.
Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”
Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know
when you have reached your goal? Making your goal measurable means adding a number.
Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to
‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only
you know your limits.
Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10%
weight loss is attainable for most overweight people.
A measurable, attainable goal could be, “I will lose 7% of my body weight.”
Realistic. Set goals that are important to where you are in your life right now. Don’t set a goal that someone
else is pressuring you to attain-that isn’t very motivating.
Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about
weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.
Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our
example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART
goals so that you have a game plan. Here are a few examples:
I will walk 5 days every week for 30 minutes each.

I will drink water instead of soda every day this week.
I will bring my lunch to work instead of eating out 4 days this week.
Becoming a better version of you starts by being SMART!
The Importance of Setting Fitness Goals
Before beginning the process of setting and trying to achieve fitness and health goals, it helps to have an
understanding of why doing so is important.
1. Goals Make Change Seem More Possible
A lot of people hesitate to get involved in training or fitness because making big changes seems
insurmountable. It took a lot of courage for that overweight client to come to you for training. She
has likely wanted to change for a long time, but doing so felt like climbing an impossible mountain.
Help her set small, actionable goals and she will begin to see that change can happen. It’s not
climbing a mountain—it’s just walking up a series of reasonable hills, one after the other.
2. Goals Spur Motivation
One of the most common challenges that we face is keeping ourselves motivated. With goals in
place, you have something to return to again and again as a source of motivation. Keep the goal,
whether it’s a specific weight loss or being able to finish a 5k without walking.
3. With Goals, You See Progress
This fits with the idea of motivation. When you have goals to meet, you actually see the progress
you’re making as a result of input of effort. If you want to lose a certain number of inches from their
waist, for instance, you can measure that. You can see that the work you’re doing and the planning
are really paying off and that acts as further motivation to continue.
4. Every Workout is More Efficient with Goals
When you have a specific goal, or goals, every training session will be more focused than it would
be otherwise. Without goals, or with very vague goals, like lose some weight or get stronger, you
can’t focus your workouts. With the right goals, you’ll actually save time by honing in on exactly
what you want to achieve and the strategies that will get you there.
5. Without Setting Fitness Goals, Success is Elusive
What all this adds up to is the fact that without firm goals in place, success is more difficult to
achieve. You may lose some weight; you’ll probably get a little stronger; you will be healthier than
before you started training; but will you achieve all you hoped? Probably not. You need goals to
succeed.
Tips for Setting Effective Fitness Goals
Goal setting is unfortunately not as simple as just saying what you want: I want to be skinny; I want to run
faster; I want to be stronger. Sure, you can make it that simple, but if you do, success will be much less likely.
Good goal setting is thoughtful. It takes time, consideration, and planning to create goals that won’t be a setup
for failure.
1. Break goals into parts.
A big reason New Year’s resolutions fail is that they’re too big. Losing 50 pounds by the end of the
year is a worthy health goal, but it’s pretty difficult to face something so major. Achieving that goal
is more likely if you break it down into smaller parts. For instance, losing one pound a week or four
pounds a month is much more manageable and therefore achievable.
2. Make goals SMART (specific, measurable, attainable relevant and time bound)
A person with performance goals are more likely to succeed. Why? Because your goals are usually
very specific, like running a 5k in under 24 minutes. When you have something specific to hit, you
can make a better plan for actually getting there.
Athletic and performance goals are also typically measurable. For a fitness competition, for
instance, you may want to have a certain number of inches around their biceps. You can measure
that, which means you can plan more focused training strategies to achieve it.
There’s nothing wrong with dreaming big, but big, overarching goals that are unrealistic only set
people up for failure. If you have a goal that seems unreasonable, work it out, break it into smaller,
attainable goals.
With goals that are unrealistic, you will only get frustrated and be more likely to quit. With smaller,
realistic goals helps you see that you are making progress toward something bigger. This provides
greater motivation.
Goals need to be time-constrained. With no time limit, there is no urgency and no reason to push. If
your goal is simply to lose ten pounds, when will they achieve it? They could potentially spend the
rest of their life trying to lose that weight. Set a larger goal with a big time limit, like one year, and
then break it down into smaller goals with shorter time periods.
3. Goals must be meaningful.
If goals are not personally meaningful to you, you’ll never meet them. There needs to be an
emotional attachment, which is why it is essential that you set your own goals.
Setting goals is just the first part of making lasting, positive changes.
Avoid These Common Mistakes When Setting Goals
Now you know that setting goals are much more complicated than many people imagine. Anyone can set
a goal in seconds, but to do it right takes thought and planning. Successful goal setting also requires
avoiding some pitfalls. Learn from the mistakes of others and avoid these common mistakes:
Setting negative goals. Don’t let yourself set goals like ‘not being fat’ or ‘never eating junk food
again.’ Success is more attainable with positive goals like getting to a healthy weight or eating more
vegetables.
Being afraid to adjust goals as needed. Adjustment doesn’t mean failure. Ingrain this in yourself
because failing is a big de-motivator. Always be prepared to change goals if you find they are not
realistic or need more time.
Not keeping track of progress. Put your goals in writing, and then keep a record of their progress.
Remember, goals should be measurable. When you measure and record progress, they get to see
the benefits of their efforts and this is motivating.
Punishing failures. Again, avoid the idea of failure altogether, and whatever you do, don’t encourage
punishment. This is not helpful but it is a common reaction to not meeting goals. We have a tendency
to punish ourselves. Instead, talk to yourself about what went wrong and what you can do differently
going forward.
Not rewarding achievements. Punishment is counterproductive, but rewards can be helpful and
motivating. Celebrate each small goal met and each bit of progress recorded.
Focusing on perfection. Perfection is pointless, and going for it sets even the most motivated
version of you up for failure. Focus on consistency and progress, not perfection.
Setting fitness goals is a cornerstone of success in making lasting, healthy changes. Goals should
never be an afterthought, for you.
VI. LEARNING ACTIVITIES
ACTIVITY 1:
Moves like Jagger
Create an aerobic dance routine applying the 4 phases of exercise.
Reminders:
The video presentation should not be less than 3 minutes but not more than 5 minutes.
A family member or a friend can accompany you in the performance.
Observe correct application of the phases of exercise.
Phases of Exercise Evaluation
CRITERIA Very Good Good Fair Poor Score

(8 pts) (6pts) (4pts) (2pts)
The routines are well executed
Completeness and correct use of phases of
exercise.
Perform amazingly from start to finish
Wearing proper attire.
Creativity in presenting the activity.
TOTAL
WEEK 1 ACTIVITY
ACTIVITY 2: Goal
mo, Show mo!
Goals are not only absolutely necessary to motivate us. They are essential to really keep us alive.” — Robert H. Schuller
Let’s set your exercise goals for the coming weeks!
Name:
Course/ Year/Section:
I. Cardio Respiratory Exercise

INTENSITY OF EXERCISE
1. Estimate your own maximal heart rate (MHR)
MHR =
Show your solution in the space given.

2. Resting heart rate (RHR) = ____________bpm
3. Heart rate reserve (HRR) = MHR-RHR
HRR = ________ - ________ =________beats
4. Training intensity (TI) = HRR x %TI + RHR

30 % TI =
40 % TI=
60% TI=
90% TI =
Show your solution in the space given.
Determine the bpm in every intensity.
Light-intensity cardiorespiratory training zone: ______ to _____ bpm

Moderate-intensity cardiorespiratory training zone: ____ to ____ bpm
Vigorous- intensity cardiorespiratory training zone: ____ to ____ bpm
MODE OF EXERCISE
List any activity or combination of aerobic activities that you will use in your cardiorespiratory
training program: Example: Running, Zumba dance
_____________________________________________________
DURATION OF EXERCISE
Indicate the length of your exercise sessions: ______ minutes
FREQUENCY OF EXERCISE:
Indicate the days you will exercise:___________
Body Composition: Solve for your body mass index (BMI)

Weight: ________
Height: ________
Body mass index and category _________________

Goal: loss weight, gain weight, maintain weight (underline your answer)
II. Strength Training

Design your own strength-training program using a minimum of 8 exercises, indicate number of
sets, repetitions and approximate resistance that you will use. Also, state the days of the week,
time and facility that will be used for this program
Strength training days: M T W Th F S Su
Time of the day: _____________ Facility:

Example: Dumbbell, Kettlebell ( if you will use
body weight just put NONE)
Exercise Set/ Reps/Resistance

1. example: Push up 3/12/body weight
2. example: Bench press 3/12/10kg
3.
4.
5.
6.
7.
8.
You can refer to your PATH F1 module for other strength training exercises.
. You can add more exercise if you want
III. Muscular Flexibility

Select 10 stretches from this link : https://www.self.com/gallery/essential-stretches-slideshow
Indicate the method of stretching used for each exercise the length of time and number of
repetition.
Stretching schedule: M T W Th F S Su
Time of the day: _____________
Exercise Stretching Method Length of time Repetition

1. Example: Side Bend Stretch Static Stretching 12 seconds 2
WEEK 2 ACTIVITY
ACTIVITY 3:
Goals on the Go
Turn your goal into reality. Perform the set exercises from your activity 2. Exercises should be executed in 4 weeks
Daily documentation should be attached in your portfolio/ e-portfolio.
For aerobic exercises like walking, running and biking please use an application to be installed in your device to
measure the distance. Screenshot the data every session then you can use it as your attachment for
documentation purposes.
(sample applications to be found in play store)
I. Aerobic Exercise Log
Date Type of Exercise Body Distance Time Documentation and brief

Exercise Heart Rate Weight in km (hr/min) description
(measure
heart rate
in 1 min
immediately
after
exercise)
04-20-21 Jogging 120 bpm 56 kg 5km 30 min 5km is
challenging
but I
appreciate it
a lot.
Total
II. Strength-Training Log
Date 04-18-21
Exercises St/Rep/Res St/Rep/Res St/Rep/Res St/Rep/Res St/Rep/Res St/Rep/Res
Bench press 3/12/20kg

Squats 3/12/50kg
III. Stretching Exercise Log
Date 04-18-21
Exercises St/Rep/Dur St/Rep/Dur St/Rep/Dur St/Rep/Dur St/Rep/Dur St/Rep/Dur
Quad Stretch 3/12/16 sec
Copy form II and III set the forms in Landscape orientation. Don’t forget to attach picture for your portfolio/ e
portfolio.
St =set
Rep = repetition
Res = resistance
Dur = duration
WEEK 3-6 ACTIVITY
VII. ASSIGNMENT
Create a vlog discussing the benefits of exercise that you have experience in while doing your activity 3.
The vlog must not be more than 3 minutes
Criteria Points
Content 30 points
Creativity and concept 20 points
Delivery (voice, eye contact, presentation) 20 points
TOTAL 70 points
VIII. EVALUATION
Quiz will be administered online through Google Classroom/MS Teams.
IX. REFERENCES
a. Books
1. Jun C. Alave, (2016) Physical Education and Health, JFS Publishing Services, Pasay City,
Philippines.
2. Hoeger, W., Hoeger, S. 2007. Fitness and wellness (7 th Ed.). USA. Human Kinetics Inc.
b. E-sources
1. Semeco, Arlene MS, RD, (February 10,2017), Benefits of Exercise. Retrieved February 2020
from https://www.healthline.com/nutrition/10-benefits-of-exercise
2. Sessoms, Gail, Four Phases of Exercise, Retrieved February 2020 from

https://www.livestrong.com/article/421773-four-phases-of-exercise/
3. Gaal, Marty, (August 28,2012) 7 Principles of Exercise and Sport Training, Retrieved February
2020 from https://go.teamusa.org/3a1n3FW
DIVINA B. BANGAYAN NEIL KRIJN M. OMAS

BPEd, Faculty BPEd, Faculty
CLAYDON G. WIGAN STEPHANIE A. BRIONES

RONNIE M. SADUESTE ROMMEL M. CUDIA

JENKINS C. AMPAT MA. LORRAH ANDREA T. BAUZON

MAKEDA PAG-ASA R. YOUNG

OIC Program Chair
ELMA P. APOSTOL, EdD

Dean

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Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

College of Teacher Education

DEGREE All Programs COURSE NO. PATHF2

I. UNIT TITLE/CHAPTER TITLE: Exercise and Goal Setting

IV. DESIRED LEARNING OUTCOMES

What are the health benefits of exercise?

Regular exercise and physical activity may:

1. It Can Make You Feel Happier

2. It Can Help with Weight Loss

3. It Is Good for Your Muscles and Bones

4. It Can Increase Your Energy Levels

6. It Can Help Skin Health

NVSU-FR-ICD-05-00 (081220) Page 2 of 19

8. It Can Help with Relaxation and Sleep Quality

9. It Can Reduce Pain

3. Stretching. Flexibility in muscles and tendons decreases as we age. Regular

lifts, to help prevent falls.

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3 MAIN STRETCHING METHODS

STATIC STRETCHING - Static stretching is

Static stretching relies on basic stretching

DYNAMIC STRETCHING - Dynamic

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If you are not exercising now, are you QquoteOof theTdayD

PHYSICAL ACTIVITY PYRAMID

Application of FIIT Principle in Cardiorespiratory Endurance and Muscular Fitness

Cardiorespiratory Endurance Muscular Fitness

NVSU-FR-ICD-05-00 (081220) Page 8 of 19

amount of weight lifted

3. Determine your heart rate reserve (HRR) by

MHR = 220-20 = 200bpm

30% TI = (132X.30)+68 = 107

Light intensity CR training zone: 107-120 bpm

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FITT example to increase strength

FITT example for cardiovascular exercise

Frequency: 4 days a week

FITT example for weight loss

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Specific. Your goal should be clear and easy to understand.

A common goal, “get healthy,” is too general. There are so many

I will walk 5 days every week for 30 minutes each.

Becoming a better version of you starts by being SMART!

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The Importance of Setting Fitness Goals

1. Goals Make Change Seem More Possible

2. Goals Spur Motivation

3. With Goals, You See Progress

4. Every Workout is More Efficient with Goals

5. Without Setting Fitness Goals, Success is Elusive

Tips for Setting Effective Fitness Goals

1. Break goals into parts.

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3. Goals must be meaningful.

Avoid These Common Mistakes When Setting Goals

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VI. LEARNING ACTIVITIES

Create an aerobic dance routine applying the 4 phases of exercise.

Phases of Exercise Evaluation

CRITERIA Very Good Good Fair Poor Score

Light-intensity cardiorespiratory training zone: __ to _ bpm