Course Code: Physical Activities Towards Health and Fitness 1

Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

Lesson title: ACTION STAGE Materials:

Lesson Objectives: {Proper attire and proper footwear}
At the end of the module, you and your trainee should be able to:
1. implement regularly the cardiovascular conditioning and References:
muscular resistance training program you both designed; and, {SWU PE Tertiary module}
2. demonstrate improvement in the parameters or achieved the
target parameters of the cardiovascular conditioning and
muscular resistance training.

Productivity Tip:

When you work out with a partner, you’re likely to:

1. Feel more motivated. When you and your trainee encourage each other, you’ll work harder (and get better
results!). And there’s nothing wrong with a little friendly competition.
2. Be more adventurous. It’s easier to try new things with your trainee. You may just find an activity you love,
one that feels more like fun and less like a workout.
3. Be more consistent. When someone else is counting on you to show up, you won’t want to let them down.

A. LESSON PREVIEW/REVIEW
1) Introduction

This step of the change process is taking the action itself. You are now on the go and implementing your fitness
routine. Weekly monitoring of the progress of the training is imperative to obtain the desired outcomes for both the
you as a coach and a motivated trainee,— enthusiasm to become fit with improvement in the parameters or
achievement of the targeted parameters of the cardiovascular conditioning and muscular resistance training.

Be sure to wear you sports attire with your proper footwear.

B.MAIN LESSON
1) Activity 2: Content Notes (13 mins)

Prerequisites before Exercise

● Exercise is better performed early in the morning or in the evening.
It should not be done on a full stomach
● People who have followed a sedentary or quiet lifestyle should begin an exercise program slowly.
● T s not important how quickly one advances to a higher level of fitness. Becoming fit eventually and
maintaining that fitness is what matters.

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 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

● A slow and easy start can avoid musculoskeletal injuries .Be sure to thoroughly warm up before
beginning and cool down gradually by stretching appropriately to the exercise. This is very important to
prevent cramping and other discomfort.
● Choose activities that you like.
● Be realistic about what you can do.
● Exercising with a group is better than doing it alone because it makes it a social event and encourages
continuous participation.
● One has to consult a doctor before starting an exercise program. Also stop and check with your doctor
right away if you develop sudden pain, shortness of breath, or feel ill.
● Choose your method of exercise carefully. Make sure it is suitable for your body type.
● Avoid high-impact events. Certain exercises should not be performed when people have certain diseases.
● People with diabetic retinopathy should not perform exercise that involves bending forward too much or
standing on their head.
● People with weak heart should not perform strenuous exercise. Those who have had a heart attack cannot
perform any exercise other than walking for a certain period after recovery.
● Be very certain to remain hydrated to continuously drink water supplemented with vit c and electrolytes
while exercising.
● Observe physical distancing, proper donning and doffing of mask and hand washing when exercising in
areas at risk for droplet of airborne infection. The mask does not compromise breathing; it is an effective
way to prevent viral transmission in a community context provided that compliance s high.

This document is the property of PHINMA EDUCATION 2

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

Equipment, Gear and Environmental Considerations:

Wear light clothing and sports shoes with medial arch support.
Avoid exercising under the heat of the sun or in a humid environment.
Exercise on the ground or floor.
Be mindful of the surroundings when exercising in the park while listening to music on your headphones or
earphones as you may be hit or may be hit by others.
Exercise with somebody so he can call for help when necessary.
If equipment is needed for cardiovascular conditioning:
- Set the speed of motorized treadmill that stimulates your heart to beat within the
target heart rate. Maintain such a speed for your designed duration.

- Observe the speed of manual treadmill or ergo bike that corresponds to your target
heart rate. Maintain such a speed for your designed duration.

- Set the resistance of your ergo bike that would give you the target heart rate and
maintain it for your designed duration.

If you are not using equipment but instead running, jogging, hopping and other aerobic exercises, maintain
the intensity of your activity that would give you the target heart rate within the designed duration.

This document is the property of PHINMA EDUCATION 3

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

Bottle filled with water and your body weight can be used for your muscular resistance training. Other
elastic materials at home may be used.
Your heart rate can be monitored while exercising by:
Counting your radial pulse (https://www.youtube.com/watch?v=m8tzO nreb0)

- Hooking a pulse oximeter to your finger

Holding the pulse counter on the treadmill or ergo bike

- Downloading the measurement of HR application to your android phone

Normal Response to Exercise:
Increased heart rate
Increased breathing rate
Mild to moderate sweating, depending on your exercise level
Feeling or hearing your heartbeat
Muscle aches and tenderness that might last a day or two as you get started

Abnormal Response
Severe shortness of breath
Wheezing, coughing, or other difficulty in breathing
Cramps, severe pain or muscle aches
Excessive perspiration
Chest discomfort, pain, pressure or tightness felt in the chest and possibly extending to
your left arm or neck

Light-headedness, dizziness, fainting

Severe, prolonged fatigue, or exhaustion after exercise
Nausea

2) Activity 3: Skill-building Activities (with answer key) (18 mins + 2 mins checking)
For your Trainees: You ask your trainee to perform the following and discusses the outputs:

1. Document randomly the activities by video or photograph the activities involved in the implementation of
their designed cardiovascular conditioning and muscular resistance training program.

2. Tabulate the parameters obtained in each session as shown in Annexes B and C.

For your task: Continue following the on-going exercise prescription if you have not progressed yet.
Otherwise:
1. Record your new anthropometric measurements that include:
a. Weight in kilogram
b. Body mass index

This document is the property of PHINMA EDUCATION 4

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

c. Waist circumference in centimeter

2. Revise your exercise prescription using the FITT format for both cardiovascular conditioning and
strengthening based on your progress at the end of the last prescription. Use the format in Annex A.
3. Document randomly the activities by video or photograph the activities involved in the implementation of
your newly revised cardiovascular conditioning and muscular resistance training program.
4. Tabulate the parameters obtained in each session as shown in the attachment.

Note: You and your trainee will do your exercise for 4 weeks.

Activity 4: Check for Understanding (5 mins)

A. Post your FB a picture together with your trainee while dong the exercise. With a caption “ Fitness is
contagious” . Ask consent to your trainee before posting . Pls submit to your teacher your evidence.

C. LESSON WRAP-UP

1) Activity 6: Thinking about Learning (5 mins)

Did you find this lesson easy/difficult/important? Were you able to meet the learning objectives?
Yes/No/Why? Explain in your own words.
___________________________________________________________________________________________
_________________________________________________________________________________________________

Did you have challenges in today’s learning? How did you overcome those challenges??
___________________________________________________________________________________________
____________________________________________________________

FAQs (Frequently Asked questions)

Since we know you have questions about this lesson, we write 2 items and answer it on your
Behalf so it will be clear to you. Please read the following questions and the corresponding answers
to them.

Question 1. How many times in a week do we need to exercise?

Answer: Depends on the exercise prescription you created. It should be every day,, make it a habit.

Question 2. How about if girls have monthly period, do they need to continue the activity?
Answer: Depends on the girls, but exercise reduce abdominal cramps during menstruation.

Job well done! You have reached the end of this lesson

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 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

CARDIOVASCULAR CONDITIONING

MONITORING CHART

Name of Student or Trainee_________________________________ Age_______________________________

Name of Student Coach:_____________________________Section: ________________________

Name of PE teacher:_________________________________

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day S Day 6 Day 7 Day 8
Date Measured
Initial or Progression No.
Waist Circumference, cm
Height, m
Weight, kg
BMI
Target Heart Rate
Peak Exercise Heart Rate
Borg RPE

S days a week

This document is the property of PHINMA EDUCATION 1

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

Parameters Baselne Day 8 Day 9 Day 10 Day 11 Day S Day 12 Day 13 Day 16
Date Measured
Initial or Progression No.
Waist Circumference, cm
Height, m
Weight, kg
BMI
Target Heart Rate
Peak Exercise Heart Rate
Borg RPE
at least S days a week

This document is the property of PHINMA EDUCATION 2

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

MUSCULAR RESISTANCE TRAINING MONITORING CHART

Name of Student or Trainee:_________________________Age: _____________

Name of Student Coach:________________________________

PE instructor: _______________________________Section: ______________________________

Parameters Baseline Day 1 Day 2 Day 3 Day 4 Day S Day 6 Day 7 Day 8
Date Measured
Volume/Intensity
Load,% 1RM
Exercise 1
Exercise 2
Exercise 3
RPE
Exercise 1
Exercise 2
Exercise 3

This document is the property of PHINMA EDUCATION 3

 Course Code: Physical Activities Towards Health and Fitness 1
Students’ Guide Module #4 for weeks 6-9

Name: ___________________________________________________________ Class number: _______

Section: ____________ Schedule: _____________________________________ Date: _______________

Parameters Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 17

Date Measured
Volume/Intensity
Load,% 1RM
Exercise 1
Exercise 2
Exercise 3
RPE
Exercise 1
Exercise 2
Exercise 3

With 48 hours interval

This document is the property of PHINMA EDUCATION 4