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NAME OF THE GENERAL EDUCATION

PROGRAM
COURSE TITLE Physical Activity Toward COURSE CODE PE01
Health & Fitness 1 (PATHFit 1)
PREREQUISITE/ CO- None COURSE UNIT 2 units
REQUISITE
COURSE OUTCOME CO2: 2. Demonstrate active participation in moderate to
vigorous physical activities (MVPA’s) in accordance with the
national and global recommendations on physical activities for
health.
MODULE 2 Physical Activities & Exercise
LESSON LEARNING After successful completion of this module, you should be able
OUTCOME/S to:
a. explain the phases of the fitness exercise program;
b. apply the national & global recommendation on physical
activities;
c. apply the fit principles in executing exercise and PA and;
and
d. connect the importance of training principles in
conducting exercise and PA.
TOPICS Phases of the Fitness Exercise Program
Exercise Prescription
FITT Principles
Training Principles
WEEK / INCLUSIVE 5-8
DATE September 12- October 1, 2022
MODALITY Synchronous & Asynchornous (MS Teams & NEO-LMS)

▪ LESSON PROPER

PHASES OF THE FITNESS EXERCISE PROGRAM

Warm-up activities are perhaps the most important parts of
any work-out for the following reasons:

• It prepares the muscles and the lubricants of the joints for

Source: easier mobility.
[Link]
[Link]/ • It accelerates the heart rate to get the body ready for movements that requires
wellness/war
m-up-to-work
high heart rate.
• It increases body temperature, so that the muscles, tendons, and ligaments will
be warmer and more pliable when contracting during the workout.
• It improves blood flow to the muscles to help supply oxygen and glucose
required for energy production more
efficiently. Source:
• It boosts blood flow to the heart to help [Link]
usquidditch.o
lessens potential difficulty for exercise- rg/news/2015/
11/the-
induced cardiac problems. dynamic-
• It prepares the cardiovascular system to warmup

meet the demands of the work-out.

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Here are some examples of warm-up exercises that you may use to get started.

1. Combine light jogging with skipping, side stepping, carioca, high knees, and butt
kicks. It is important for the body to move in multidirectional patterns prior to
workout.
2. Stretch major muscle groups first. It should never be painful. Perform each stretch
two to three times.
3. Stretch sport-specific group next. Example: Tennis player would want to stretch
their wrist and shoulders.
4. Start with the basic skills to help the body know what is going to be expected of it.
Example: For volleyball, do the passing drills. For badminton, do the footwork
drills.

Other activities that may be used for warm-up include the following:

Side-Lunge to Crossover Lunge Combo

Jumping Jack
Source: [Link]
Source: [Link] lunge-to-crossover-lunge-combo/
jumping-jack

Shoulder Circles
Bent Over Reach to Sky Source: [Link]

Source: [Link]
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Inch Worm
Arms Circles Source: [Link]

Source: [Link]
exercises-for-beautiful-arms-391310/

Source:
[Link]
[Link]/stre
ngthex/

Elbow – to – foot- Lunge

Lateral Slide Walking Leg Cradle

Source:
Source: [Link] [Link]
has-arrived
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Walking Knee Hug Walking Heel to Behind

Source: [Link] Source: [Link]
hugs/ combat-muscle-soreness/

Walking High Kicks Ankle Circle

Source: [Link] Source: [Link]

kicks/

Source:
[Link] According to Astilleor ([Link], 2021), in this phase, individual will
[Link]/w
ellness/warm-
up-to-work
choose a particular program that allows them to meet or achieve the
training objectives. Calisthenic exercises using weight of the body are
practical and inexpensive to perform especially if there is no weight training equipment
in school.

In addition, only a minimal space is required to execute the exercises.

The following are suggested exercises that develop the major muscle of the body.
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CALISTHENICS EXERCISES MUSCLE BEING DEVELOPED

a. Abdominal Curl Rectus abdomenus

b. Push up Triceps and pectorals
c. Heel Raise Gastrocnemius, soleous
d. Abdominal Twist Internal and external oblique muscles
e. Chest up Lastissimus dorsi, gluteral maximus,
f. Half squats Hamstring, quadriceps

Source:
[Link]
edictionary
These serve to gradually taper off the body from the stress of
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exercises. It is important as warming up because it keeps the blood
n

circulating around the body to prevent the individual from experiencing some form of
dizziness.

Cooling down creates a pressure against the veins of the circulatory system to permit
the blood flow in one direction going to the heart. Without cooling down, there is a
possibility that blood will pool around the lower extremities, depriving the brain of blood
and oxygen. Thus, those who suddenly stop from vigorous activity experience dizziness
or even pass out.

The main aim of the cool down is to promote recovery and return the body to pre-
exercise, or pre-work-out level.

The cool down keeps the blood circulating , which in turn, helps to prevent blood
pooling and also removes waste products from the muscles. This circulating blood also
brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments
for repair.

PHYSICAL ACTIVITY PRESCRIPTIONS FOR ADULTS

(aged 18-64 years old)
(Source: World Health Organization: WHO Guidelines on Physical Activity and
Sedentary Behaviors, 2020)

In adults, physical activity confers benefits for the following health outcomes:
improved all-cause mortality, cardiovascular disease mortality, incident hypertension,
incident site-specific cancers, incident type-2 diabetes, mental health (reduced symptoms
of anxiety and depression); cognitive health, and sleep; measure of adiposity may also
improve.

It recommends that:

- All adults should undertake regular physical activity –

strong recommendation, moderate certainty
evidence.
- Adults should do at least 150-300 minutes of
moderate-intensity aerobic physical activity; or at
least 75-150 minutes of virous-intensity aerobic
physical activity; or an equivalent combination of
moderate- and vigorous-intensity activity throughout
the week, for substantial health benefits.
[Link]
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- Adults should do muscle strengthening activities at

moderate or greater intensity that involve all major muscle
groups on 3 or more days a week, as these provide additional
health benefits.
[Link]

[Link]

- Adults may increase moderate-

intensity aerobic physical activity to
more than 300 minutes; or more that
150 minutes of vigorous-intensity
aerobic physical activity; or an
equivalent combination of
moderate-and vigorous activity
throughout the week for additional
health benefits.

In adults, higher amounts of sedentary behavior are associate with the following poor
health outcomes: all cause mortality, cardiovascular disease mortality and cancer
mortality and incidence of cardiovascular disease, cancer and type-2 diabetes.

It recommended that:

- Adults should limit the amount of time

spent being sedentary. Replacing sedentary
time with physical activity of any intensity
(including light intensity) provides health
benefits.
- To help reduce detrimental effect of high
level of sedentary behavior on health, adults
should aim to do more than the
recommended level of moderate-to
vigorous-intensity physical activity.

[Link]
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THE FITT PRINCIPLE

An easy way to get started on developing a

personal fitness program is utilizing the F.I.T.T.
principle. This acronym stands for Frequency,
Source:
[Link] Intensity, Time, and Type. These are the areas in
gymandfitnes which someone could increase or overload in order to
[Link]/blog
s/move/interv improve physical fitness.
al-training-
for-fat-loss

Frequency: This refers to how often you will exercise. After any form of exercise
is performed, your body completes a process of rebuilding and
repairing. So, determining the frequency of exercise is important in
order to find a balance that provides just enough stress for the body
to adapt and also allows enough rest time for healing.

Intensity: Defined as the amount of effort or work that must be completed in a

specific exercise. This too requires a good balance to ensure that the
intensity is hard enough to overload the body but not so difficult that it
results in overtraining, injury or burnout.

Time: Time is simply how long each individual session should last. This will vary
based on the intensity and type.

Type: What type of exercise will you be doing? Will an exercise session be
primarily cardiovascular, resistance training, or a combination of
both? And, what specific exercises will you perform.

Sample FITT Program

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PRINCIPLES OF EXERCISE TRAINING

1. Principle of Overload

The principle of overload states that a greater

than normal stress or load on the body is required for
training adaptation to take place. The body will adapt Source:
[Link]
to this stimulus. Once the body has adapted, a different npetespowerpe.
stimulus is required to continue the change. In order for com/product-
page/exercise-
a muscle (including the heart) to increase strength, it principles-
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must be gradually stressed by working against a load display-signs
greater than it is used to.

To increase endurance, muscles must work for a longer period of time than they
are used to. If this stress is removed or decreased, there will be a decrease in that
component of fitness. A normal amount of exercise will maintain the current fitness level.

Overload is necessary in order to develop fitness in all exercise-related fitness

components: cardiorespiratory (aerobic) endurance, muscular strength, muscular
endurance, and flexibility. According to the principle of overload, a person must work
(load) the body in a higher manner than normal in order to improve fitness. For improved
cardiorespiratory endurance via walking, for example, this means walking faster or farther
or more times a week than usual. Muscular strength and muscular endurance overload
mean contracting the body’s muscles for a longer period of time, or more frequently during
the week, or adding weight to the number of repetitions performed. Flexibility
improvements require stretching more often or holding individual stretches for long
periods of time or stretching beyond the usual point of flexion or extension.
2. Principle of Progression

It states that the body should experience a

Source: gradual increase in workload. If the principle of
[Link]
[Link]/principl
overload asks “How hard?”, then the principle of
e-progressive- progression asks “How soon?” Progression is an
overload/
important training principle for several reasons.
First, starting slowly and learning the proper
techniques involved in progressive resistance
training (PRT) are important for reducing injuries. Second, progressing slowly can
prevent extreme soreness in beginners when they do too much too soon. Finally,
progressing slowly will enable the supporting structures of your muscles (bones,
ligaments, tendons) to adapt to the overload placed on them during training. As
the saying goes, "Anything worth doing is worth doing right." So, make sure you
apply the principle of progression to ensure a safe and enjoyable PRT experience.
There are a number of ways to apply the overload principle to a strength and
conditioning program:
1. increase the weight lifted;
2. increase the volume of work;
3. change the exercises employed;
4. modify the order of the exercises; and
5. alter the rest periods.
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3. Principle of Specificity

Specificity is the principle of training that states

Source: that sports training should be relevant and appropriate
[Link]
cherspayteacher to the sport for which the individual is training in order
[Link]/Product/E
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to produce a training effect.
Principles-
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Display-Signs- The Specificity Principle simply states that
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training must go from highly general training to highly
specific training. The principle of Specificity also implies that to become better at
a particular exercise or skill, you must perform that exercise or skill.

To be a good cyclist, you must cycle. The point to take away is that a runner
should train by running and a swimmer should train by swimming.

4. Principle of Individuality

This states that no two persons are the same and

their rate of adoption to the same workload differs. This
Source: principle emphasizes the need to create an exercise
[Link]
[Link]/user program that is individual – specific. All individuals have
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different performance goals, fitness attributes, lifestyle,
105 and nutritional preference; they respond to exercise and
its physical and social environment in their own unique
way. It is, therefore, essential that the exercise program
caters to these individual needs and preferences.

5. Principle of Reversibility

Reversibility means any adaptation that takes

place as a result of training will be reversed when
Source:
you stop training. If you take a break or do not train [Link]
[Link]/octre
often enough, you will lose fitness. Rest (recovery) sdav/principles-
– It is important to have rest in your program to allow of-training-
34242434
your body to recover.
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▪ ACTIVITY/ EXERCISE/ ASSIGNMENT

1. NEO-LMS online written work task
2. Reflection/reaction paper
3. Weekly Physical Activity Log

▪ SUPPLEMENTARY LEARNING MATERIALS

Astillero, G.T., Badon, B.Q., Corado, G.G., Liad, A.B., Limbo, C.B,. Tuliao, R.B., & Tungpalan, K.A.
(2021). Physical activity toward health and fitness 1. Health & wellness, movement education and
exercise program. Philippines: Mindshapers Co., Inc

▪ REFERENCES

Anatomy & Physiology. Types of body movements. Retrieved on July 16, 2018, from
[Link]
Bonoan, B.G. (October 5, 2012). Exercise science and fitness training: Theoretical and
practical information on health, fitness, performance, and exercise program
design. Retrieved on June 21, 2016, from
[Link]
and-physical-fitness_5.html
Bedinghaus, T. (2018). Top four health benefits of dance. Retrieved on July 18, 2018,
from [Link]
Collins English Dictionary. Retrieved on July 18, 2018, from
[Link]
DepEd Physical Fitness Test. Retrieved from
[Link]
[Link]
[Link], LLC. (2018). Retrieved on June 11, 2018, from
[Link]
Doyle, A. J. The Exercise and physical fitness. Retrieved on March 20, 2010, from
[Link]
Fernardo-Callo, L., & Dajime P.F. (2016). Physical education and health, volume 1.
Manila: Rex Book Store.
Hamill, J., Knutzen, K.M., & Derrick, T.R. (2015). Biomechanical basis of human
movement (4th ed.). Retrieved on July 13, 2018, from
[Link]
6/Miha%20Dezman/Miha_Dezman_references/%C4%8Clanki/19_Biomechanical
%20Basis%20of%20Human%[Link]
Human Kinetics. Retrieved on June 14, 2018, from
[Link]
provide-the-basis-of-physical-literacy---complete-guide-to-primary-gymnastics
Human Kinetics Inc. (2014). Fitness for life. Retrieved on June 21, 2016, from
[Link]
progression
Mangubat, A.S., Tolitol, M.B., Urbiztondo, S.M.M., & Vergara, L.A. (2016). Hope 1
health optimizing physical education: Fitness. Quezon City: Vibal Group Inc.
Pacific Northwest Foundation. Retrieved on June 10, 2018, from
[Link]
Porto, J.A., Vargas, A.A., & Collao, M. E.P. (2016). Fitness for life, health optimizing
physical education: Senior High School. Quezon City: C & E Publishing Inc.
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Quinn, E. (December 16, 2014). The principle of specificity – definition. Retrieved on

June 21, 2016, from [Link]
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Rcampus.(2020). Irubrics: PE group dance presentation rubrics. Retrieved July 18,
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Sawhney, K. (2004). Dancercise for fun and fitness. Retrieved on July 18, 2018, from
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fitness/[Link]
[Link]. (2003-2016). What is aerobic exercise? - Definition, benefits & examples.
Retrieved on June 15, 2016, from [Link]
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Williams, L. (2006-2016). An example of aerobic exercise. Retrieved on June 17, 2016,
from [Link]
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urce=univ&sa=X&ved=0ahUKEwiz95f-
tJbcAhUMA4gKHX49C90QsAQIMQ&biw=668&bih=606#imgrc=lYTIDvr_JauD3M