Republic of the Philippines

STO. TOMAS COLLEGE OF AGRICULTURE, SCIENCES AND TECHNOLOGY

Cadena Street, Feeder Road. #4, Brgy. Tibal-og, Santo Tomas, Davao del Norte

Bachelor of Science in Agribusiness

PHYSICAL EDUCATION 2
Fitness Exercises

WEEK 4

At the end of the module, the students will be able to;

1. Explain fitness and its component and importance
2. Define exercise principles
3. Create understanding to one’s fitness level and program to engage in

FITNESS

Fitness is not about being better than someone else. It is all about being
better than you used to be. Physical fitness is a combination of qualities
that enable a person well in vigorous physical activities.

Concept of physical fitness

 Physical fitness refers to maximum functional capacity of all system of the

body. We are exercising whenever we move and keeping our body tuned
and in a good running order. The body of human is framed in such a way
that it can jump, climb, bend, stretch and do more tedious work. The human
body becomes more stronger as it exerts more and muscles involvement
matters a lot in shaping it. Exercise helps in improving our health and builds
up our energy and stamina.

 Physical fitness is the capacity to do work effectively with joy and pleasure.
After the work is over, the body still has sufficient capacity to do more work
without any exertion. Moreover, his recovery must be faster and quicker.

 Physical fitness is related to work or task. It is a good physique. It is proper

functioning of physiological system. Physical fitness has wide meaning. It is
more than the possession of strength, speed, endurance. The person who
remains energetic, cheerful, and enthusiastic in doing his work is said to be
physically fit.

 It’s level vary from person to person depending upon the nature of work,
size, shape, structure, sex and age of an individual.
Input

Importance of physical fitness:

1. Harmonious Growth and development:

Physical fitness is a good factor for growth and development of body.
It keeps our body stretch and active.
2. Personality development:
Physical fitness is helpful in making the look of a person more attractive.
It can fill energy and healthy body.
3. Development of health:
It also be a cause of development of health also. If a person is physically fit he
has more ability to perform activities, if a person is not a physically good he is not
able to do work efficiently.
4. Boosts energy:
Physical fitness also facilitate to boosting up energy of a body.
5. Increases stamina:
If a person is physically fit, stamina also increases in a body.
6. Mental strength increase:
It is also a cause of increasing mental capabilities to do work easily.

EXERCISE TRAINING PRINCIPLES

Improving fitness is an important goal for achieving optimum health. If carefully planned,
performed, monitored and evaluated, positive health-related outcomes will be achieved
and that reduxes their risks to acquiring health problems.

Individuality

Exercise should be specific to the individual completing the training. People respond
differently to exercise so in order to maximize the benefits, therefore training
programmes should be built around the person’s needs and capabilities.

Specificity

Exercise should be specific to the client’s goals, needs and capabilities.Our bodies
response to training is based on the specific stimulus (training) applied. So, to increase
adaptation (results) exercise should be specific to an individual’s goals, tasks,
movements and capabilities.

Overload

Exercise should overload the body in order for a positive adaptation to occur. For the
body to adapt it needs to be overloaded. This means it needs to be placed under
greater stress than it is accustomed to. For the body to keep adapting to exercise the
stress it is placed under should progressively increase. Therefore, the intensity and
loads should continually increase over time.
Rest And Recovery

Rest and recovery are required to allow the body time to adapt to exercise. Optimal
adaptation requires recovery time. It is only during the recovery phase (days between
workouts) that the body is able to change and adapt to the stress of the workout.
Recovery can be improved in a variety of ways, such as effective nutrition and
hydration, light aerobic exercise and stretching sessions. It is believed that 90%+ of an
individuals time is spent recovering from exercise. If we get this wrong positive
adaptations will not occur as quickly.

Reversibility

If you don’t use it you lose it. Adaptations which occur through exercise are reversible,
so when training is stopped for prolonged periods the adaptations from previous
exercise will be lost.

FITT PRINCIPLE

To maximize the results of a physical fitness program there is a need to be acquainted

with the Principles of Exercise and appropriate modification of the FITT (Frequency-
Intensity-Time-Type).

Frequency

Frequency is how often a person performs the targeted health-related physical activity.
For each component of health-related fitness, a safe frequency is three to five times a
week.

Intensity

Is how hard a person exercises during a physical activity period. Intensity can be
measured in different ways, depending on the related health-related component.
For example, monitoring heart rate is one way to gauge intensity during aerobic
endurance activities, but gives no indication of intensity during flexibility activities

Time

Time is the length of the physical activity. As with the other aspects of the FITT
principle, time varies depending on the health-related fitness component targeted. For
example, flexibility or stretching may take 10-30 seconds for each stretch, while the
minimum time for performing aerobic activity is 20 minutes of continuous activity.
Type

Type or specificity, refers to the specific physical activity chosen to improve a

component of health-related fitness. For example, an individual wishing to increase arm
strength must exercise the triceps and biceps, while an individual wishing to increase
aerobic endurance needs to jog, run, swim or perform some

CONTINUOUS TRAINING

Continuous training is a type of exercise where we do exercise in continuous foam

without taking a rest. It is an aerobic exercise, which is really good for Gym beginners,
sports players, and for those who want to improve their internal body
functioning. Continuous training involves aerobic exercises like running, swimming,
cycling, etc.

Benefits of Continuous training?

Continuous training is perfectly good for the lungs, heart, respiratory system Because
our body requires a lot of oxygen to produce energy. And all the large muscles of our
body work together in continuous training, so it is the best training for our organs. The
benefits of continuous traing:
 Lose weight
 Improve endurance level
 Improve speed-strength
 Improve your cardio level

Types of Continuous training?

 Slow continuous training
 Fast continuous training

Slow continuous training method

As its name suggests, the Slow continuous training method is for low-intensity aerobic
exercises. This process is perfectly good for long-distance runners, marathon athletes,
and those who want to improve their endurance. You will perform the taste from 1 - 2
hours without break in the slow continuous training method. Or you can cover the
distance of 10 - 20km instead of timing. Your targeted heart rate should be 50-60% of
your maximum heart rate. The slow continuous training method is really good for long-
duration games like football, tennis, cricket, marathon runners, etc.
Fast continuous training method

The fast continuous training method is for high-intensity exercises, and it is good for
sprinters, athletes, and players of all major games. The intensity of this workout should
be very high approx 80 - 90% of your maximum heart rate. The timing should be
between 20 - 30minutes for this workout. Or you can cover the distance of 5/10km
instead of timing. This method is quite good for advanced players.

Continuous training is completely good for everyone. This training is helpful in terms of
weight loss or in terms of increased endurance level. Chose the right category and
exact heart rate zone before starting continuous training.

Activity: MY FITNESS LEVEL

Answer the following questions on a bond paper. Each question requires a minimum of
seven-sentence response.

1. Based on your recent BMI, how do you see yourself one month from now
doing physical exercises following the exercise training principles? Why?

2. Among the four programs of the FITT principle, which is unlikely doable for
you based on your physical capacity? Why?

References:

Anspaugh, David J. et al. Wellness; Concepts and Applications (1997), USA, Mc-Graw-
Hill Companies
https://www.lcsd.gov.hk/en/healthy/physical_fitness/concept.html

https://www.mysportsfitness.com/2021/05/what-is-continuous-training.html