Physical Education and Health 1

(Q2)

Robert T. Rafols Jr.

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 Table of Contents

Module 5: Fitness Program

Introduction 54
Learning Objectives 54
Lesson 1. Designing Personal Fitness Program 54
Assessment Task 70
Summary 71
References 71

Module 6: Aerobics Exercise

Introduction 73
Learning Objectives 73
Lesson 1. Aerobics Dance 74
Assessment Task 80
Summary 82
References 82

Module 7: Common Injuries

Introduction 83
Learning Objectives 83
Lesson 1. Causes of Injuries 84
Lesson 2. Common Injuries 85
Assessment Task 88
Summary 89
References 89

Module 8: Weight Training

Introduction 90
Learning Objectives 90
Lesson 1. Basic Weight Training 90
Assessment Task 98
Summary 99
References 99

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 MODULE 5
Fitness Program

Introduction

Starting your fitness program is a good start for challenging and exciting life ahead.
Everyone desires to be fit and free from diseases. As with most things in life, there are correct
and incorrect ways to go about becoming fit as lifestyle and practices affect our ways. Personal
commitment is the key to a successful fitness program implementation (Alave, 2016).

Learning Objectives

At the end of this module, students should be able to:

1. identify the importance of Warm-up and Cool down exercises;

2. explain the importance of medical clearance and why “fitness program” should
become a personal habit of a person’s weekly routine; and
3. discuss underlying strategies in designing a fitness program.

Lesson 1. Designing Personal Fitness Program

According to Alave, (2016) fitness program will take effect if the activities that constitute it
are tailored fit to the needs of the individuals. The program must not only include a single activity
but a variety of activities. This will give a person fun and interest in pursuing what he has started.
Remember, different physical activities help to tone up different muscle groups. It is
recommended that exercise routine should come alternately such as long workout, slow workout
or even more intense activities. According to Levy (1992) as cited by Alave (2016), tailor your
package to meet your goals and capabilities, but also be sure that you are comfortable with it and
that you find it fun. This is the first step towards making exercise an integral part of your life.

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Starting Your Fitness Program
In developing a fitness program, it is viable to start it by setting the program’s goals and
objectives. These aims will set a clear direction on which kind of fitness program should be done
that must also be based on the fitness evaluation of the performer. Setting goals will also help in
determining what can be obtained from the formulated program (Alave, 2016). Other people would
like to design their fitness program accurately for weight-loss.

1. “Setting Goal”
✓ “Make goals specific and measurable.”
✓ “Put a time limit on it.”
✓ “Goals must be meaningful.

2. “Assessing Fitness Needs”

The following enumerated below must be considered before assessing the fitness needs
of an individual:
✓ “Health Evaluation. Be open about all relevant health-related information. In some
cases, it might actually be wise to get your doctor’s approval before following through
with a fitness assessment (Alave, 2016).
✓ “Body Composition. It helps determine your health and fitness levels by indicating your
body fat percentage. Less body fat and higher non-fat mass indicates a healthy body
composition (Alave, 2016).
✓ “Cardiovascular Endurance test”
✓ “Muscle Strength and Endurance test”

3. “Choosing the Right Activities

According to Fahey (2009) as cited by Alave (2016), an ideal fitness program
combines a physically active lifestyle with systematic exercise program to develop and
maintain physical fitness.

4. “Getting Medical Clearance”

It is advisable to secure medical clearance from the physician before starting or
making major adjustment to any physical activity program. Although exercise is
considered a safe activity, some medical condition can be aggravated by physical

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 exertion. The possibility of that condition to happen should be ruled out by a medical
examination before the program begins (Alave, 2016).

5. “Planning for the Program

After the formulation of the goals of the program and the assessment of the
individual’s fitness level, the fitness program can already be started. Levy (1992) has
stressed important points to consider when starting a program which is also restated by
Alave (2016). He emphasized on the following; (1) the frequency on how often the activity
is conducted; (2) the form of exercise to be done; (3) the amount of time to spend in each
exercise; and (3) the setting such that where and when to exercise.

The Principles of Physical Training Specificity

1. Overload
The New Zealand Institute of Health and Fitness (2007) defined that exercise
should overload the body for a positive adaptation to occur. For the body to adapt, it needs
to be overloaded which means that it needs to be placed under a greater stress than it is
normally accustomed to.”

To assess whether the body did more than what it has done before, F.I.T.T.
principle must be accomplished. This principle is presented below.

F Frequency of training

I Intensity

T Type of training

T Time of training (duration)

2. Progressive Overload
The principle of progression states that overload must be applied in a systematic
and logical manner (Alave, 2016). If too much physical stress is applied, the system will
not have time to adapt properly, which can be hazardous to health.

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 3. Variety
“ According to New Zealand Institute of Health and Fitness, (2007), the exercise
needs to be varied for optimal adaptation to occur, to avoid boredom, to prevent overuse,
injury or hitting a plateau. For optimal change to occur and to decrease the risk of an
individual getting bored, overtraining, getting injured or reaching a plateau, the training
must constantly be varied.”

4. Rest and Recovery

“Rest and recovery are required to allow the body time to adapt to exercise.
Optimal adaptation requires recovery time. According to New Zealand Institute of Health
and Fitness, (2007) it is only during the recovery phase (days between workouts) that the
body is able to change and adapt to the stress of the.”

5. Reversibility
The principles of reversibility tells us that gains received through regular physical
activity will stop if no longer active in performing the fitness program (Alave,
2016).Adaptations which occur through exercise are reversible, so when training is
stopped for prolonged periods the adaptations from previous exercise will be lost (New
Zealand Institute of Health and Fitness, 2007).”

6. Maintenance
Fitness can be maintained by altering the F.I.T.T principle. By maintaining the
intensity of training and decreasing the volume or frequency of training by 1/3 – 2/3 the
current fitness levels of an individual can be maintained (New Zealand Institute of Health
and Fitness, 2007).”

Three Stages of Conditioning

1. Stage of Initial Conditioning

According to Alave (2016), this is the early portion of the program. In this stage,
the person must be exposed to different physical activity and must learn how to put
schedule and time for the exercise.

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 2. Stage of Progression
“ This stage is probably short because of the high level of stress applied to the body.
To achieve the desired quantity of fitness, you must add the amount of workout intensity
as their endurance or strength increases (Alave, 2016). To boost cardiorespiratory
endurance, increase the length of time you exercise. It should begin with the initial pacing
while gradually increasing your chosen workout time by one or two minutes each week
continuously for 15 to 30 minutes (Alave, 2016). At this point, you can increase the
intensity until you get to the desired level of fitness.”

3. Stage of Maintenance
“This stage establishes a regular physical activity routine where active people
spend most of their time to maintain the peak level of fitness accomplished in the
conditioning stage (Alave, 2016). The value here is no longer on progression. A well-
designed, forty-five to sixty-minute exercise including warm-up and cool-down at the right
intensity three times a week is enough to maintain almost any appropriate level of physical
fitness (Alave, 2016). It should also promote the development of coordination as well as
basic physical skills.”

FITT Principle of Exercise

FITT is the acronym for Frequency, Intensity, Time and Type. This principle is also
necessary in determining the progress of the program (Alave, 2016).

Frequency How often the exercise is performed

Intensity How much effort is exerted in the exercise
Type Types of exercise to achieve a fitness goal
Time How long an activity will last per session

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Program Design and Exercise Prescription

A. Cardiorespiratory Endurance

Exercise prescription
According to Alave (2016), the improvement of the capacity of cardiorespiratory
endurance depends on aerobics exercises. The heart muscle needs to be exercised to
increase in size, strength, and efficiency.

a. Intensity of exercise. The development of cardiorespiratory occurs when the heart

is working between 40% to 50% and 85% of heart rate reserve. The 40% to 50%
training intensity is recommended to individuals who are quite unfit. According to
Alave, (2016) the following steps to determine the intensity of the exercise.

i. Estimate the Maximal heart rate (MHR) using the formula:

MHR = 220- (Your age)

ii. Check the resting heart rate (RHR) after resting for almost 12 to 20 minutes.
Check your pulse for 30 seconds and then multiply it by 2 or take the pulse straight
to one minute.

iii. Determining the heart rate reserve (HRR) by subtracting the RHR from the
maximal heart rate (HRR = Maximal Heart rate – Resting Heart rate).”

iv.“Solve for the Training Intensities (TI) at 40%, 50%, 60%, and 85%. Multiply the
heart rate reserve by 40, 50,60,70,85 percentages, then add the RHR. ”For
instance, “40% , 50% , 60% and 85% training intensities for 23 – year old
with resting heart rate of 70bpm would be:”

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 Example:

MHR 220 – 23 = 197 bpm

RHR 70 bpm
HRR 197 – 70 = 127

40% TI (127 x .40) + 70 128.8bpm

50% TI (127 x.50) + 70 133.5bpm
60% TI (127 x .60) + 70 146.2bpm
85% TI (127x.85) + 70 177.95

Results:
Low “Intensity” Cardiorespiratory training zone is 130-145 bpm
Moderate-Intensity Cardiorespiratory training one is between 1455 to 160
High Intensity Cardiorespiratory training is 160 – 197.5 bpm

b. Type or mode of Exercise. Aerobic exercise is best known in developing cardiorespiratory

endurance. Aerobic exercise involves the major muscle groups of the body. It must be
rhythmic ad continuous. As the amount of muscle involved during exercise increases, the
effectiveness of the exercise affects the development of the cardiorespiratory. Once a
cardiorespiratory training zone is established, any aerobic activity or a combination of those
will be used in the program to make the heart rate increase that will give adequate
cardiorespiratory development (Alave, 2016).

c. Duration or Time of exercise. It is a general recommendation therefore that a person trains

between 20 minutes to 60 minutes per session. It is also recommended to start the fitness
program with 5 to 10 minutes warm-up, followed 10 minutes cool-down (Alave, 2016).

d. Frequency of exercise. It is highly suggested to allot 120 minutes each week to exercise.

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Muscular Strength and Endurance

• Principle of Overload
“According to Alave (2016), it is for the improvement of the strength or endurance
as it placed demands on the muscle to be increased systematically and progressively
overtime.

• Specific of Training
“Both muscular strength and endurance need specificity of training. According to
Alave (2016), specificity of training is a concept that condition the muscle to expand
the strength and endurance.

• Strength Training Prescriptions

The training program involves several factors or variables that help improve
muscular strength and endurance. These factors are mode, resistance, sets and
frequency which are explained below (Alave, 2016).
a) Mode. Strength training uses two common methods; isometric and dynamic.
Isometric exercise involves a contraction without movement or a force applied
against an immovable object, while Dynamic exercise requires movement with
muscle contraction (Alave, 2016).
b) Resistance. The general recommendation to stimulate strength development
is to use a resistance of approximately 80% of maximum capacity 1RM.
Example, a person with 1RM of 150 pounds should work with about 120
pounds (150 x .80) (Alave, 2016). The number of repetitions a person can
perform at 80% of 1RM varies among exercises being performed.
c) Sets. Strength training is done in sets. For general fitness, the recommendation
is one to three sets per exercise. To make the exercise program more time-
effective, two or three exercise with different target groups muscle can be
interchanged (Alave, 2016).

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Warm Up and Cool Down
Warm-up and cool-down are two important parts of every session along with actual work-
out (Alave, 2016). Many people take for granted warm-ups and cool-down activities. Some may
spend a little time doing it. As a result, injuries are most likely to happen.
Below are examples of warm up and cool down activities (Alave, 2016).

Figure 5.1 Front leg stretch

Source: Jehsomwang, (n.d.)

1. “Front Leg Stretch”

a) “Lean against the wall.
b) “Bring left foot up behind, grasp foot with the left hand.
c) “Hold for sixteen seconds.
d) “Repeat the activity using alternate legs.
e) “Do not pull toward buttocks.”

Figure 5.2. Forward and back stretch

Source: Walkinshaw, A. W., 2018, p.65

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2. “Forward and Back Stretch”
a) “Stand with feet shoulder-width apart.”
b) “Bend forward about 20degrees from the waist.”
c) “Extend left arm to the front and right arm to the rear.”
d) “Reverse arm positions and repeat five times.”

Figure 5.3. Arm and Leg Stretch

Source: (Krucoff, 2017)
3. Arm and Leg Stretch
a) “Stand with feet, shoulder-width apart.”
b) “Raise arms extend upward and place body weight on toes and stretch
up.
c) “Hold for sixteen second.”

Figure 5.4. Quadriceps stretch

Source: Healthwise Staff., 2019 p.66

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4. Quadriceps Stretch
Side lying position, by flexing the knee of the left leg and grab the ankle with
the left hand (Alave, 2016).
a) “Gradually move hip forward until a good stretch id felt on the thigh.”
b) “Hold for sixteen seconds.”
c) “Repeat on the right leg, reverse position.”
d) “Repeat the activity five times.”
e) “Do not pull the ankle; let the hip movement create the stretch.”

Figure 5.5. Posterior Shoulder stretch

Sourced: Robert Wood, Topend Sports Website, 2008

5. Posterior Shoulder Stretch

a) “From standing position, place right arm overhead with elbows bent.”
b) “Grasp right elbow with the left hand and gently pull right elbow and
upper arm behind the head.”
c) “Hold for sixteen seconds.”
d) “Repeat this exercise with the left arm.”

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 Figure 5.6. Hamstring Stretch
Source: Sugar., 2019. p.67

6. Hamstring Stretch
a) “Lie flat on the floor (supine lying position)”
b) “Raise one leg straight up with knee extend and ankle flexed at 90
degrees.”
c) “Grasp leg around the calf and pull toward the head.”
d) “Repeat with leg opposite.”
e) “Hold for sixteen seconds and repeat it.”

Figure 5.7. Side stretch

Source: Liao, S. (2020). p.68

7. Side Stretch
a) “Stand with feet shoulder-width apart.”
b) “Place both arms straight above head, grabbing one hand with the
other.”
c) “Lean to the left.”
d) “Hold for ten seconds.”
e) “Repeat exercise leaning to the right.”

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 Figure 5.8. Modified hurdle stretch
Source: Concept. (n.d.). p.68

8. Modified Hurdle Stretch

a) “Sit with leg extended and right leg crossed in front the heel near the
crotch.”
b) “Reach with the heel left arm as possible.”
c) “Bend knee slightly”
d) “Hold for sixteen seconds.”
e) Repeat five times for each leg”
9“

Figure 5.9. Wall lean

Source: Niel asher education. (n.d.). p.69

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9. Wall Lean and Heel Stretch”
a) “Stand about three from the wall, with one foot in front of the other.”
b) “Bend the front knee slightly, and keep the back leg fully extended.”
c) “Keep heel on the ground”
d) “Hold for sixteen seconds, and repeat the exercise for five times for
each leg.

Figure 5.10. Groin stretch

Source: Quinn, E. (2020). p.69
10. Groin Stretch
a) “Sit on the floor with the soles of the feet touching in front.”
b) “Gradually push the knees down as far as possible.”
c) “Hold the final stretched position for ten seconds.”
d) “Repeat the exercise for five times.”

Figure 5.11. Leg groin stretch

Source: Healthline. (2014). p.70

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11. Leg Groin Stretch

a) Move one leg forward until the knee of the front leg is directly over the
ankle.”
b) “Rest the back knee on the floor.”
c) “Without changing the position of the leg, lower the front hip downward
to create a stretch.”
d) “Hold for sixteen seconds.”

Figure 5.12. Lower Back Stretch

Source: Meghan Rabbitt, M. R. (2019) p.70

12. Lower Back and Hip Stretch

a) “Get down on the floor by placing hands and knees on the floor.”
b) “Lean back into the heel, extend arms, and put chest on the floor.”
c) “Hold for sixteen seconds, repeats five times.”

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 Figure 5.13. Jogging
Source: Wilkinson, D. M. (n.d.).p.71

13. Slow Jogging and Walking

a) “The two common warm-up and cool-down activities (Alave, 2016).

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 Assessment Task

“Cardiorespiratory Exercise Prescription”

“Intensity of Exercise”
1. “Estimate your own maximal heart rate ( MHR )”
“MHR = 220 – (age)”
“MHR” = __ =

2. “Resting Heart Rate (RHR)” =

3. “Heart rate reserve (RHR) = MHR – RHR”
RHR = __ =

“Training Intensity (TI) x % TI + RHR”

40% TI = ____________ x .40 + ____________ = _______________

50% TI = ____________ x .50 + ____________ = ________________
60% TI = ____________ x .60 + ____________ = _______________
85% TI = ____________ x .85 +_____________=________________

Height: __________________________________
Weight: __________________________________
BMI Result: ______________________________

Adapted from:
Welner W.K. Hoeger and Sharon A. Hoeger (2007), Fitness and Wellness-Seventh Edition,
10 Dvis Drive Belmont, CA 94002-0398

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 Summary

• “Before starting with an exercise program, if you haven’t exercised for a while, use the
adult pre-exercise screening tool and consult your doctor for a check-up if required.”
• “Start slowly, build up gradually and monitor your progress.”

References

• Alave, J. C. (2016). Physical Education and Health 1. Manila, Philippines: JFS Publishing
Services.
• concept2. (n.d.). Stretching [illustration]. Retrieved from
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/stretching
• Jehsomwang. (n.d.). Wrong and right stretching front of thigh posture, vector. Outdoor,
best. [Illustration]. Retrieved from https://www.dreamstime.com/stock-illustration-wrong-
right-stretching-front-thigh-posture-vector-illustration-image71833692
• Healthwise Staff. (2019). Stretches to prevent an anterior cruciate ligament injury
[illustration]. Retrieved from
https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=ug2560&
• healthline. (2014). Running Tips You Should Know: Dynamic and Static Groin Stretches
[illustration]. Retrieved from https://www.healthline.com/health/exercise-fitness/essential-
groin-stretches
• KRUCOFF, C. (2017). Simple Healing Meditation [illustration]. Retrieved from
https://www.yogajournal.com/meditation/meditation-as-medicine
• Liao, S. (2020). 6 Stretching Exercises to Help Your Whole Body Loosen Up [illustration].
Retrieved from https://www.realsimple.com/health/fitness-exercise/stretching-
yoga/stretching-exercises

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• Meghan Rabbitt, M. R. (2019). 10 Best Stretches to Ease Your Lower Back Pain,
According to Trainers [Image]. Retrieved from
https://www.prevention.com/fitness/a20506161/5-stretches-to-ease-your-lower-back-
pain/
• New Zealand Institute of Health and Fitness Ltd. (2007). Exercise Principles. Retrieved
July 23, 2020, from https://nzihf.ac.nz/personal-training/exercise-principles/
• niel asher education. (n.d.). Wall Lean and Heel Stretch [image]. Retrieved from
https://www.pinterest.ph/pin/344173596498780720/
• Quinn, E. (2020). The 4 Best Stretching Exercises to Ease Groin Pain [illustration].
Retrieved from https://www.verywellfit.com/best-stretching-exercises-for-groin-pain-
3120314
• Robert Wood, "Flexibility Stretches - Psterior Shoulder Stretch." Topend Sports Website,
2008, https://www.topendsports.com/medicine/stretches/shoulder-posterior.htm,
Accessed 8/8/2020
• Sugar, J. (2019). If Your Hamstrings Are Tight, You Need These 6 Stretches [image].
Retrieved from https://www.popsugar.com/fitness/Easy-Hamstring-Stretches-1983373
• Walkinshaw, A. W. (2018). 9 Stretches to Relieve Lower Back Pain [Image]. Retrieved
from https://www.outsideonline.com/2336626/lower-back-pain-stretches
• Wilkinson, D. M. (n.d.). ‘JOGGING’ IS A NATURAL GAIT AT SLOW SPEEDS AND ON
SOFT SURFACES [Image]. Retrieved from https://www.joe-nimble.com/int/explore/the-
science/scientific-article/jogging-is-a-natural-gait-at-slow-speeds-and-on-soft-surfaces

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 MODULE 6
Aerobics Exercise

Introduction

Aerobic dance is categorized into three modalities; (1) high impact aerobics in which
movement exert much energy and characterized by vigorous exercise; (2) low-impact aerobics in
which a movement where one foot stays in the floor each of the variety of aerobics activities to
choose from has its individual characteristics; and (3) Step aerobics, participants step up and
down the bench (Alave, 2016). Aerobic activities become more interesting when movement is
accompanied with music and dance routine. Regular and active participation in aerobic dance
improve mainly the cardiovascular endurance and it brings good psychological health (Alave,
2016). One important factor to enjoy all the benefits of aerobics dancing is the appropriate level
of participation. Another reason to enjoy the benefits of aerobics dancing is to stay with it long
enough to see the result of the workout.

Learning Objectives

At the end of this module, students should be able to:

1. identify and explain the benefits and history of aerobic activities;

2. discuss the importance of aerobic activities in promoting fitness and health; and
3. design personal aerobic workouts.

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Lesson 1. Aerobics Dance

Doing aerobic activities energize the cardiovascular system, develop endurance, and
lessen the body fat. It can also boost energy, lower blood pressure and cholesterol, increase
suppleness, built strong bones, enhance posture, and decrease stress levels (Alave, 2016). To
be effective, aerobic training must incorporate a minimum of three sessions per week. During
each session, usually lasting an hour, the individual’s heart rate must be raised to a training level
for at least 20 minutes.”

Brief History of Aerobics

“According to the The Editors of Encyclopaedia Britannica (n.d.), aerobics originated from
the United States and made famous by physician Kenneth H. Cooper. His
books “Aerobics (1968)” and “The Aerobics Way (1977)” were later on publicized. Cooper’s
system uses point charts to evaluate the aerobic value of various exercises for different age-
groups. As individuals progressively enhance the quality and quantity of their exercise, they can
calculate the progress in their physical condition through the point system. In the 1980s, aerobics
was publicized by Richard Simmons and Jane Fonda through video tapes, instructional programs.
It is also called group fitness sometimes. Aerobics is most often practiced in health and fitness
clubs where groups of people follow the instructor whose movements are synchronized to up-
tempo popular music (Cooperaerobics, n.d.).”

Common Dance Terms in Aerobics (Bold, 2019)

• Basic Step

✓ This move can be performed on an aerobics step bench or on the floor. Do several
in a row with the lead leg or alternate lead legs for variety.

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 ✓ Start with your feet side by side, about hip-distance apart. Step about two feet
forward with your lead leg. Bring the back leg forward to meet it. Step back two
feet with your lead leg and draw the other foot back to meet it (Bold, 2019).

• Step Touch

✓ “Step touch is commonly found in floor-based classes. It is an easy move to master

(Bold, 2019).

✓ “Stand with your feet side by side and hip distance apart. Step your lead leg to the
side and bring the other foot to meet it. Switch the direction as you alternate
touching side to side. Sometimes, you might do two to four steps to the right, and
then an equal number to the left (or vice versa) (Bold, 2019).

• V-Step

✓ “This dance step is also doable on an aerobic step or the floor. It gets its name
from the wide, V-shape of the movement.”

✓ Stand with your feet parallel and hip-distance apart. Step your lead foot 2 to 3 feet
forward to the corresponding corner of the floor or the bench. Step the opposite
foot wide to its corner. Step back to the original position with your lead leg. Bring
the opposite leg back to meet it. You may alternate lead legs or repeat the step on
the same leg several times before switching (Bold, 2019).

• Box Step
✓ “A box step is sometimes called a jazz square.”
✓ Stand with your feet hip-distance apart and parallel to one another. For a right leg
lead, step the right foot slightly forward and in front of your left foot. Step the left
foot out to the side. Bring the right foot a step back and cross over it with your left
foot. Repeat multiple times (Bold, 2019).

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• Mambo
✓ “The mambo step in aerobics dance takes its cue from the dance style. It's a
fundamental move that has you swinging your hips.”

✓ “Stand with your feet hip-distance apart. For a right leg lead, take a small step
forward on your right foot; keep your left foot where it is. Shift weight onto the right
foot, and then shift weight onto the left foot as you step the right foot backward.
Shift weight onto the right foot, then to the left; immediately take the step forward
with the right to repeat the step (Bold, 2019).

• Grapevine
✓ “The grapevine offers a way to travel side to side during a floor-based aerobics
class. Sometimes, an instructor adds a knee lift or hamstring curl instead of the tap
before switching directions.”
✓ “Stand with your feet hip-distance apart. To move to the right, step your right foot
to the side. Cross your left foot behind the right. Step the right foot again to the
right and tap your left foot next to it to switch directions (Bold, 2019).

• Kicks
✓ Steps right foot to the right side; left leg forward (Front kicks)

• A-Step
✓ Lead foot step forward, another step forward also, lead foot step back and out,
then the other step back out, making an ‘A’ movement.

• March Step
✓ “Transfer weight from one foot to another, without losing contact with the floor.”

• Run and Jog

✓ “Transfer weight from one foot to the other, momentary loss of contact with the
floor.”

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 • Hops
✓ “Lift weight off one foot and land on the same foot.”

• Hamstring curl
✓ “Step right foot to the right side; lift and bend the left leg (heels towards buttocks)”

Zumba

“Zumba is a fitness plan that combines Latin and international music with dance moves.
Zumba procedures incorporate interval training (alternating fast and slow rhythms) to enhance
cardiovascular fitness. The guidelines recommend at least 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and
vigorous activity. However even small amounts of physical activity are helpful. Being active for
short periods of time throughout the day can add up to provide health benefits (Alave, 2016).”

Brief History of Zumba

Zumba was created by Alberto “Beto” Perez in the mid-1990s. According to the official
Zumba website (n,d,), it was a result of a “happy accident”. He was on his way to teach an aerobics
class and realized he forgot his music. He did not have time to double back and get it, so he
improvised using “salsa and merengue” tapes he happened to have on him. Instead of strict rep-
counting, he ended up improvising a class that was the perfect mix of dance and aerobics that
kept his students moving and having fun (Women’s fitness clubs, n.d.).”

Common Dance Terms in Zumba

• Salsa
✓ It has a faster tempo with distinct beat. The Salsa has Cuban flavor with blended
of the Caribbean.”

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 • Flamenco
✓ It has international influence associated with rhythms from southern Spain and
from several other culture. Upper body movement is strongly involved
accompanied by sounds such as clapping and so on (Bold, 2019).
• Samba
✓ The Brazilian connection of hip moves danced in a festive environment and mood
makes it a popular addition to the workout (Bold, 2019).
• Merengue
✓ It is a faster-faced rhythm said to have originated in Dominican Republic which
suggested to Santo Domingo and Haiti. The basic march is the most common
move.(Bold, 2019).

Running

Running every day may have some health benefits. Studies show that running just 5 to 10
minutes each day at a moderate pace may help reduce your risk of death from heart attacks,
strokes, and other common diseases (Alave, 2016). But the same research also shows that these
benefits top off at 4.5 hours a week, meaning there is no need to run for hours each day.”

• “Running can significantly improve physical and mental health.”

• “As a form of aerobic exercise, running can reduce stress, improve heart health, and even
help alleviate symptoms of depression.”

Walking

“ Walking is good cardio exercise if you go at a brisk pace of at least 3 miles per
hour.”“Cardio or aerobic exercise works your large muscles over and over and pushes your heart
and lungs to work hard. Over time, this makes your heart stronger. It is a muscle, after all. This
can lower your resting heart rate and blood pressure (Alave, 2016).”

• Walking in nature is especially good for your mental health. Studies show it boosts your
mood and creativity and can even be a form of meditation.

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Hiking

Hiking is the perfect past time activity and habit as well. This aerobic activity offers close-to-
nature experiences blended with health benefits (Alave, 2016). The intensity of hiking in going up
uneven terrains for 8 hours can burn many calories compared to walking or even jogging.

• “Hiking lower your risk of heart disease.”

• “Hiking Improve your blood pressure and blood sugar levels.”
• “Hiking boost bone density, since walking is a weight-bearing exercise.”
• “Hiking build strength in your quadriceps, hamstrings, and the muscles in your hips and
lower legs.”

Swimming

• “Swimming is a great workout because you need to move your whole body against the
resistance of the water (Alave, 2016).
• “Swimming keeps your heart rate up but takes some of the impact stress off your body.”
• “Swimming help you to builds endurance, muscle strength and cardiovascular fitness.”
• “Swimming maintain a healthy weight, healthy heart and lungs.”
• “Swimming tones muscles and builds strength (Alave, 2016).

Cycling

“= Cycling is a healthy, low-impact exercise that can be enjoyed by people, from young
children to older adults (Alave, 2016). It is also fun exercise, cheap and good for the environment.
Riding to work or the shops is one of the most time-efficient ways to combine regular exercise
with your everyday routine (Alave, 2016). Estimated one billion people ride bicycles every day –
for transport, recreation and sport.”

• “Low impact – it causes less strain and injuries than most other forms of exercise.”
• “A good muscle workout – cycling uses all of the major muscle groups as you pedal.”
• “Good for strength and stamina – cycling increases stamina, strength and aerobic fitness.”

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 Assessment Task

Fitness Assessment

Cardiovascular Health
1) “No history of heart problems.” 3 2 1 0
2) “Past ailments have been treated successfully.”
3) “Such problem exist but no cardiovascular illness.”
4) “Under medical care for cardiovascular illness.”
Injuries
1) “No current injury problems.”
2) “Some pain in activity but not limited by it.”
3) “Level of activity is limited by the injury.”
4) “Unable to do much strenuous training.”
Illness
1) “No current illness problems.”
2) “Unable to do much strenuous exercise.”
3) “Some problem in activity but not limited by it.”
4) “Level of activity is limited by the injury.”
Weight
1) “Within five pounds of ideal weight.”
2) “Six to ten pounds above or below normal.”
3) “Twenty or more pounds above or below the ideal.”
4) “Eleven to nineteen pounds above or below ideal
weight.”
Resting Pulse rate
1) “Below sixty beats per minutes.”
2) “Sixty to sixty nine beats per minutes.”
3) “Seventy to seventy nine per minutes.”
4) “Eighty or more beats per minutes.”

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 Smoke
1) “Never a smoker.”
2) “Once a smoker but quit.”
3) “An occasional, light smoker now.”
4) “A regular, heavy smoker now.”

Related Activities
1) “Regularly practice similar aerobic activities.”
2) “Regularly practice less vigorous aerobics.”
3) “Regularly practice nonaerobic sports.”
4) “Not regularly active.”
Adapted from: Alave, J. C. (2016). Physical Education and Health 1. Manila, Philippines: JFS Publishing
Services

If you scored 20 points or more, you rate high in health for beginning runner. You probably can
handle continuous runs of at least 2 to 3 miles.

At 10 to 19 points, your average. You may need to take some walking breaks to complete runs of
2 to 3 miles.

A score of less than 10 is low. You may need to start working out.

Explain the result of your assessment

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 Summary

• “Aerobic activity has many health benefits, no matter your age. As your body adapts to
regular aerobic exercise, you'll get stronger and fitter.”
• “Aerobic exercise activates your immune system in a good way.”
• “Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce
pain and improve function in people with arthritis.”
• “Aerobic exercise may ease the gloominess of depression, reduce the tension associated
with anxiety and promote relaxation. It can also improve your sleep.”

References

• Alave, J. C. (2016). Physical Education and Health 1. Manila, Philippines: JFS Publishing
Services.
• Bolt, A. (2019). Basic Aerobic Dance Steps. Retrieved July 27, 2020, from
https://www.livestrong.com/article/315029-basic-aerobic-dance-steps/
• cooperaerobics. (n.d.). Aerobics. Retrieved July 26, 2020, from
https://www.cooperaerobics.com/About/Our-Story/Aerobics.aspx
• The Editors of Encyclopaedia Britannica. (n.d.). Aerobics. Retrieved August 26, 2020, from
https://www.britannica.com/topic/aerobics
• womensfitnessclubs. (n.d.). Blog A Short History of Zumba. Retrieved August 26, 2020,
from https://womensfitnessclubs.com/blog/a-short-history-of-zumba/

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 MODULE 7
Safety and Injury Prevention

Introduction

“Injury avoidance must be a significant part of every physical activity. It does not only help
you attain your training goals, but it also remains you healthy and safe. In research from Bellendir
& Joseph (n.d.), the performing complex mathematics without adequate composing can hurt your
brain. Likewise, running a marathon without appropriate preparation can hurt your body.”

“Exercise is good for our body and with the proper provision, injuries can often be
prevented. The standard of protective equipment - padding, helmets, shoes, mouth guards - help
to enhance the safety in sports (Health24, 2016). Yet, you can still be susceptible to injury. Always
contact your healthcare/doctors before starting any type of sports activities, especially vigorous
types of exercises.”

Learning Objectives

At the end of this module, students should be able to:

1. describe the major causes of injury in strength training;

2. identify relevant safety procedures and common injuries in physical activities; and
3. practice and apply the R.I.C.E Treatment.

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Lesson 1. Causes of Injuries
Any injury that goes along with bleeding, loss of sensation, serious pain or increased
weakness should be seen by a healthcare provider (Health24, 2016). Other pain due to overuse
or soft injuries can be treated by taking pain relievers such as ibuprofen, acetaminophen, or rest.
Swelling and pain can also be treated by putting ice or heat therapy. Everyone from well-
conditioned athletes can experience injury. Frail muscles, ligaments, and tendons following
vigorous exercise is often generated by insufficient fitness and a failure to warm-up properly.
Engaging in an activity that you are not properly conditioned for can also cause injuries (Health24,
2016). When muscles are not operated regularly, muscle wasting can occur. It means that the
muscle fibers have become weakened so when you do attempt to engage in extreme workout
beyond your physical capability, you may feel tired quickly. This can lead to injury.”

There are different causes behind different sports injuries. These are the most common:

• Overuse

Repetitive strain injuries are caused by repeated actions which apply pressure to
a certain group of muscles, joint or area of soft tissue (Health24, 2016).”

• Overtraining

This is training too much and too often with insufficient rest in between. A lack of
adequate recovery time coupled with amplified intensity of training is the most common
cause of overtraining (Health24, 2016).”

• Poor technique

“Any exercise or sport which is performed repetitively with bad form is a recipe for
injury. Over time, the symptoms of injuries being caused by improper technique will be
exacerbated and can either lead to a more serious condition or result in more acute injuries
(Health24, 2016).

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 • Improper warm-up

“Failure to perform a proper warm-up can put you at risk for injury as the muscles
and joints are not prepared for exercise. A warm-up is necessary to increase body
temperature and circulation of blood to the muscles (Health24, 2016).”

Lesson 2. Common Injuries

Sprain

• “A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an
awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold
your ankle bones together. Ligaments help stabilize joints, preventing excessive
movement (Alave, 2016). A sprained ankle occurs when the ligaments are forced beyond
their normal range of motion. Most sprained ankles involve injuries to the ligaments on the
outer side of the ankle.”

Dehydration

• “Losing too much fluid can lead to heat exhaustion and heat stroke (Alave, 2016).”

Stress fractures

• It occurs particularly in the lower limbs. The impact of repeated jumping or running on hard
surfaces can eventually stress and crack bone (Alave, 2016).”

Concussion

• Mild reversible brain injury from a blow to the head, which may be associated with loss of
consciousness (Health24, 2016). Symptoms include headache, dizziness and short-term
memory loss.”

Knee joint injuries

• Symptoms comprise pain, swelling and stiffness. The tendons, ligaments and cartilage
can be affected (Health24, 2016).”

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Bruises

• Bruised muscles are often the result of blunt force or trauma to your body. This type of
injury is most common in direct contact sports (Health24, 2016). You can also bruise a
muscle from a hard fall or colliding with a hard surface.”

Strain

• “A strain occurs when a muscle is stretched or used too much and got torn. It is called a
pulled muscle. A strain is a sore injury (Health24, 2016). It can be caused by an accident,
overusing a muscle, and using a muscle in the wrong way.”

Lesson 3. R.I.C.E Treatment

Figure 7.1 Rice Treatment

Source: medanta.org. (n.d.). p.88

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Table 7.1 Brief explanation of RICE Treatment
Rest “Remain the injured area supported and avoid using for 48-70 hours.”
Ice “Apply ice to the injured area for 15-20 minutes every two hours for the first
48-72 hours.”
Compression “Apply a secure elastic bandage over the area, extending above and below
the painful site.”
Elevation “Raise the injured area above the level of the heart at all times.”
Source: (State of Victoria, n.d.)

Table 7.2 Preventive measures for injuries

“No Heat” “Heat will helps to continues bleeding.”

“No Alcohol” “It cause bleeding and swelling.”
“No Running” “Increases blood flow and delaying healing.”
“No Massage” “It increases swelling and bleeding, also delaying healing of the affected
area.”
Source: (State of Victoria, n.d.)

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 Assessment Task

Instruction: Answer the following questions briefly.

1. What are the healthy practices in improving performance and preventing injuries?

2. Explain the R.I.C.E in your own words, what are the psychological explanation of every step?

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 Summary

• “Sports injuries are commonly caused by overuse, direct impact, or the application of force
that is greater than the body part can structurally withstand.”
• “Common injuries include bruises, sprains, strains, joint injuries and nose bleeds.”
• “Medical investigation is important, as leaving an injury untreated can have far more
severe consequences.”

References

• Alave, J. C. (2016). Physical Education and Health 1. Manila, Philippines: JFS Publishing
Services.
• Bellendir, T., & Joseph, T. (n.d.). Preventing Sports Injuries. Retrieved September 21,
2020, from
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid
=P00935
• Health24. (2016). Causes of sports injuries. Retrieved July 28, 2020, from
https://www.health24.com/Medical/Sports-injuries/Overview/causes-of-sports-injuries-
20160329
• medanta.org. (n.d.). How To Prevent And Treat The 7 Most Common Sports Injuries
[Illustration]. Retrieved from https://www.medanta.org/patient-education-blog/how-to-
prevent-and-treat-the-7-most-common-sports-injuries/
• State of Victoria. (n.d.). Sport Injuries. Retrieved July 28, 2020, from
https://www.betterhealth.vic.gov.au/health/HealthyLiving/sports-
injuries#:~:text=Back%20to%20top-
,Things%20to%20remember,joint%20injuries%20and%20nose%20bleeds.

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 MODULE 8
Weight Training

Introduction

“Weight training is a type of strength training that uses weights for resistance. By
generating a stress to the muscles performed with free weights, these workouts will enable
muscles to be activated and get stronger (Alave, 2016). Effective weight training depends on
proper technique. Inappropriate weight training technique can lead us to painful injuries that
hamper your weight training efforts.”

Learning Objectives

At the end of this module, students should be able to:

1. discuss the importance of weight training in achieving total health and fitness,
2. explain the benefits of weight training,
3. describe the guideline and apply it for safety purposes; and
4. evaluate the importance of details making a fitness.

Lesson 1. Basic Weight Training

“Weight training is a type of strength training to develop the size and strength of skeletal
muscles. It utilizes the force of gravity in the form of weighted bars to oppose the force generated
by muscle through eccentric or concentric contraction. Weight training uses a variety of
specialized equipment to target specific muscle groups and types of movement. Sports under
strength training are bodybuilding, weightlifting or any throwing events (TrueFitness, 2013). Many
other sports use strength training as part of their training regimen.”

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“The Benefits of Weight Training”

“There is actually a long list of why you should include strength training in your program.”

• “Weight training improves your ability to perform activities of daily living.”

• “Weight training improves bone density.”
• “Weight training promotes fat-free body mass.”
• “Weight training increases the strength of connective tissue, muscles, and tendons.”
• “Weight training improves your quality of life as you gain body confidence.”

Weight Training and Your Body

“Weight training strengthens tendons and ligaments and improves coordination between
the nervous and muscular systems. Skeletal muscle is also highlighted in weight training.
Overload muscles get stronger. On the other hand, inactive muscles get weaker and become
prone to injuries (Alave, 2016).”

There are three factors that determine the strength-gaining potential of an individual—
ganetics, gender and training program.

a) “Genetic Potential”
The genes determine the number of muscle fibers and fibers and fiber types within
each muscle. The coordination of nervous system, body size, and bone length determine
the person’s strength (Alave, 2016). Timing and coordination are partially determined by
genetics; body size is also genetics, and they are all important aspects of strength.

b) Gender differences
Alave (2016) defined men and women gain the same strength, but generally, men
generally are stronger that women due to their large muscles mass. However, when
strength is expressed per unit of the cross-sectional area of muscle tissue, men are only
1 to 2 percent stronger than women in the upper body, and almost equal to women in the
lower body strength.

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 c) Training Program
A well design weight-training program according to Fahey (2007) as cited by Alave
(2016, if practiced systematically will increase muscle strength in almost anyone. The
training program can be individualized, so the person himself has full control of the training
gains.

Muscle and Skeleton

According to Alave (2016), the muscular system includes the skeletal muscles because
muscles move the skeleton. Muscles come in pair always as they are agonists and antagonist.
The agonist muscle moves skeleton in one direction while the antagonist muscle returns it in its
original position. Muscles consist of individual muscle cells called muscle fibers connected in
bundles called fasciculi. Fasciculi are subdivided into myofibrils and myofilaments. Muscle is
made up of bundles of muscle fibers covered by layers of connective tissue. Connective tissue
gives muscles form, strength, and elasticity. Muscle fibers are made up of smaller units called
myofibrils. Weight training increases the size of individual muscle fibers by increasing the number
of myofibrils. The larger the muscle fibers, the bigger and stronger the muscles are. The
development of the larger muscle fibers is known as hypertrophy.

Figure 8.1. Muscles

Source: (National Cancer Institute, n.d.)

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Weight Training Guidelines (Mayo Clinic, n.d.):

• Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15
times.”
• Use proper form. Learn to do each exercise correctly. If you are not sure whether you are
doing a particular exercise correctly, ask a personal trainer or other fitness specialist for
help.”
• Breathe out as you lift the weight and breathe in as you lower the weight.”
• Seek balance. Work all of your major muscles — including the abdomen, hips, legs, chest,
back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as
the fronts and backs of the arms.”
• Take some rest.

Weight Training Don'ts

Follow these tips to avoid common mistakes when you are weight training (Mayo, n.d.):

• Do not skip the warm-up

• Do not rush
• Do not overdo.
• Do not ignore pain
• Do not forget to wear proper attire

Remember, the more you concentrate on proper weight training technique, the faster you
finish your weight training program.

Basics of Weight Training

““Weight training is an organized exercise in which muscles of the body are forced to
contract under tension using weights, body weight or other devices in order to stimulate growth,
strength, power, and endurance (Alave, 2016). Weight training is also called "resistance training"

93
and "strength training”.”The basis of weight training success is a combination of factors
sometimes called FITT.

Sets, RM and Reps

You need to know these basic terms used in workouts.

“A repetition (rep) is one completion of an exercise: one chin-up, one squat, one arm curl.”
“A set is the selected number of repetitions before you rest. Let’s say 10 repetitions to 1 set of
arm curls.”
“The rest interval is the time between sets. The 1RM or repetition maximum is your personal
best or the most you can lift once in any exercise. So 12RM is the most you can lift for 12
repetitions.”

Types of Exercises

Isolation exercises
“An isolation exercise is one involving only one joint and which usually targets an isolated
muscle group (Alave, 2016). This type of exercise uses equipment. Examples are the dumbbell
arm curl for biceps and the leg extension machine for quadriceps.”

Compound exercises
“Compound exercises are those that involve more than one joint, and often several large
muscle groups (Alave, 2016). Examples: squats.

Body Weight

“You can use your own body weight for resistance exercise. Push ups, sit-ups, chin-ups,
squat thrusts, lunges, and step-ups are just some of the exercises that you can do to strengthen
your body (Alave, 2016). The advantage of these exercises is that you can do most of them
anywhere, and even though you can't change your body weight to increase or decrease the
resistance, there are some things you can do to increase the resistance.”

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 Figure 8.2 Training Program
Source: (Phillips & Lockert, n.d.) p.99

Structure of Weight Training Program

1. Number of Training Sessions per week.

Most people prefer to train between 2 to 4 days per week. Two days allotted per week for
training is the minimum time to improve strength, while less than two days leads to muscles fatigue
and other training-related injuries (Alave, 2016). Excessive training brings delayed progress due
to some damage tissues that results to rest in due time.

2. Warm up and Cool down

Do at least 10-20 minutes warm-up and cool-down

3. Choose the correct weights”

“As a beginner, select a weight that you can carry comfortably for at least ten repetitions.”

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4. Sets and Repetitions
“Many might ask how to determine the ideal number of repetitions and sets to claim that
the program is efficient and compressive. If the endurance is increased, perform more repetitions
and more sets. If increased in strength is the main goal, execute ewer repetitions and use more
weights. Doing four to six reps per set for one to five sets is the best for developing strength
(Alave, 2016). Some people get interested in doing single maximum lifts are advised to perform
one to three sets so they can adjust to heavier weights.”

Figure 8.3 Fitness program

Source: (Pinterest, n.d.) p.100

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Figure 8.4. Fitness program
Source: (Shilton, n.d.) p.101

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 Assessment Task

Instruction: Create your own Indoor and Outdoor Circuit Training good for 5 months.

98
 Summary

• Weight training, system of physical conditioning using free weights (barbells and
dumbbells) and weight machines. It is a training system rather than a competitive sport
such as Olympic weightlifting or powerlifting.”
• The benefits of lifting weights or performing resistance exercise are quite diverse and
include not only the somewhat obvious increase in strength and muscle size but also
improved muscle endurance, increased bone density, increased resting metabolic rate
that aids weight loss and weight control.”
• Weight training strengthens tendons and ligaments and improves coordination between
the nervous and muscular systems. Skeletal muscle is also highlighted in weight training.”

References

• Alave, J. C. (2016). Physical Education and Health 1. Manila, Philippines: JFS Publishing
Services.
• Kristin GustafsonExercise Science and Wellness Coordinator, Rasmussen College.
(2020). The Benefits of Weight Training. Retrieved July 30, 2020, from
https://www.active.com/fitness/articles/5-benefits-of-weight-training
• Mayo clinic. (n.d.). eight training: Do’s and don’ts of proper technique. Retrieved August
4, 2020, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-
training/art-20045842
• National Cancer Institute. (n.d.). Structure of Skeletal Muscle. Retrieved September 27,
2020, from https://training.seer.cancer.gov/anatomy/muscular/structure.html
• Pinterest. (n.d.). Exercise Plan [graph]. Retrieved from
https://www.pinterest.ph/pin/646759196458713729/
• Phillips, M. B., & Lockert, J. A. (n.d.). Tools and Benefits of Periodization: Developing an
Annual Training Plan and Promoting Performance Improvements in Athletes
[Illustration]. Retrieved from https://thesportjournal.org/article/tools-and-benefits-

99
 of-periodization-developing-an-annual-training-plan-and-promoting-performance-
improvements-in-athletes/
• Shilton, A. C. (n.d.). Let’s Try a Triathlon [image]. Retrieved from
https://www.nytimes.com/guides/well/triathlon-training
• True Fitness. (2013). What is Weight Training. Retrieved July 30, 2020, from
https://www.truefitness.com.sg/fitness-101/readon/Training/types-of-training-weight-
training
• Weil, R. (2019). Resistance Training. Retrieved August 4, 2020, from
https://www.emedicinehealth.com/strength_training/article_em.htm

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