PERSONAL FITNESS & STRENGTH TRAINING

P.E. 501 MODULE

MODULE 1 Demonstrate Competency in Motor Skills and Movement

TOPIC Introduction to Personal Fitness & Strength Training

LEARNING OBJECTIVE

This module is structured to provide a concept and practice-based understanding of Personal Fitness and strength training.

1. Components of personal fitness and motor skills.

CONTENT

Over the past decade, people have become more aware of the benefits of undertaking exercise and living a healthy lifestyle. More than 600 muscles are used by humans
to work, exercise, play and accomplish daily tasks. The skeletal muscle is our body’s most abundant tissue making about 22-26% of a female’s body mass and
about 40-44 % of a male’s body mass. Adequate muscle strength is important at every stage of our life to move with ease, improve bone health, efficient glucose
tolerance and better metabolism, better posture, avoid injuries, enhance self-esteem and have an improved quality of life.

COURSE OUTLINE

WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

• Introduction to Personal Fitness & Strength • Demonstration Students will be required

Training • Class discussion to attend the class and
1 • Assessment through quiz/test of 25 items
• General principles of exercise & physical participate in the
fitness activity.

• Basic muscle structure and functions • Individual reporting

• Individual demonstration
• Appreciate muscular fitness • Graded activity Students will be required
2
and to do their reporting
adaptations to training

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WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

• Group reporting Students will be required

• Group demonstration to plan and execute
• Demonstration of exercise based on the
3 • Graded activity exercise movements
fundamental movement of action
based on the topics
being discussed

MODULE 2 Achieves and maintains a health - enhancing level of Physical Fitness

TOPIC Understands that physical activity provides opportunities for enjoyment, challenge, self-expression,
and social interaction.

LEARNING OBJECTIVE

The topics of study in physical fitness include health- related physical fitness, fitness terminology, components of fitness, training principles, fitness assessments,
strategies for improving and maintaining fitness, goal-setting, benefits of fitness, diet and nutrition, and skill-related fitness.

CONTENT

Physical activity will enable students to obtain the knowledge and skills necessary to develop and maintain a health-enhancing level of fitness and to increase physical
competence, self-esteem and the motivation to pursue lifelong physical activity. Students will gain an understanding of the components of health-related fitness, training
principles, and the benefits of being physically active.

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WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

• Appreciate the relationship of physical • Demonstration

Students will be
activity to fitness and health and knows how • Class discussion
required to attend the
4 to monitor and maintain a health-enhancing • Assessment through quiz/test of 25 items
class and participate in
level of fitness.
the activity.
• Training Principles

• Benefits of Fitness • Demonstration Student will be able to

• Class discussion value physical activity
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• Skill Related Fitness • Assessment through quiz/test of 25 items & its contribution to
healthy lifestyle
Students will be
• Motor Skill Development required to
• Demonstration
demonstrate
6 • Class discussion
• Movement Knowledge competence in
• Assessment through quiz/test of 25 items
movement and motor
skill development

MODULE 3 Exhibits responsible personal social behavior that respects self and others in physical activity
settings
TOPIC Understanding and respect for differences among people in physical activity settings.

LEARNING OBJECTIVE

Through participation in personal fitness and strength training, students will achieve level of respect of individual differences.

CONTENT

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Participation in activities that will increase physical fitness levels and develop health practices that value physical activity and its contribution to respecting other peoples
differences.

WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

• Demonstration Students will be

• Cultural Perspectives • Class discussion required to attend the
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• Personal and social behavior class and participate in
the activity.
• Self-Control • Demonstration Students will be
• Class discussion required to attend the
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• Cooperative Skills class and participate in
the activity.

• Individual presentation Students will be

• Pre-presentation in the class required to create a
• Regards of safety
• Assessment through quiz/test of 25 items multi-media
presentation that shows
9 • Appropriate sports-related
respect of individual
behavior
differences in doing
personal fitness and
strength training

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• Final presentation through class activity Students will be
• Introduction of planned outcomes to students required to create a
• Respect for individual differences
• Assessment through exam multi-media
presentation that shows
10 • Ethnic, Gender and Physical
respect of individual
Diversity
differences in doing
personal fitness and
strength training

MODULE 4 Demonstrate the basic fundamentals of weight training such as from, technique, spotting,
breathing, and safety
TOPIC Understanding and respect for differences among people in physical activity settings.

LEARNING OBJECTIVE

Study of basic fundamentals such as form, technique, spotting, breathing, and safety.

CONTENT

Knowledge of basic fundamentals gives personal fitness and strength training effective.

WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

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Students will be
• Fitness Assessment • Demonstration required to test their
11 • Class discussion
• Cardiorespiratory fitness physical level to be able
to do the activities
• Muscular Endurance Students will be
• Individual demonstration
required to test their
12 • Class discussion
• Muscular Strength • Assessment through quiz/test of 25 items
physical level to be able
to do the activities

• Body mechanics, posture, neck and

back health Students will be
• Individual demonstration
required to test their
13 • Class discussion
• Evaluation of readiness for physical level to be able
• Graded demonstration
strength training to do the activities

• Concepts of warm-up and warm-

down Students will be
• Group demonstration
required to test their
14 • Class discussion
• Safe practices in strength physical level to be able
• Assessment
training to do the activities

LEARNING OBJECTIVE

Practical application of personal fitness and strength training course. Develop and manage a personal and sustainable muscular fitness plan.

CONTENT

Gain knowledge and practice-based experience on strength training and muscular fitness programmes

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WEEK CONTENT ACTIVITY/STRATEGY REMARK/S

• Value for physical activity Students will be

• Demonstration required to attend the
15 • Class discussion
• Benefits of lifelong activity class and participate
in the activity.

• Enjoyment • Demonstration Students will be

• Class discussion required to attend the
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• Self-expression • Assessment through quiz/test of 25 class and participate
items in the activity.

• Final preparation for class activity All

• Introduction of planned outcomes to students students/participants
• Preparation for the
will be required to do
17 assessment/practical
moderate- intensity
exercise on different
equipment

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• Final presentation through school/community All
activity students/participants
• Assessment will be required to do
modeStudents/partici
pants will be assessed
on the theoretical
concepts,
terminology, practical
demonstrations,
• Assessment and practical test exercise techniques,
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exercise monitoring
and fitness
assessments,
knowledge of safe
practice and
developing fitness
programmes
rate- intensity
exercise on different
equipment

Textbooks/References
• Corbin, C.B., Welk, G., Corbin, W.R., & Welk, K.A. (2009). Concepts of fitness and wellness (Eighth edition). McGraw-Hill.
• Fahey, T.D., Insel, P.M., & Roth, W.T. (2009). Fit and Well (Eighth edition). McGraw-Hill.
• Nieman, D.C. (2007). Exercise Testing and Prescription (Sixth edition). McGraw-Hill.
• Sharkey, B.J., & Gaskill, S.E. (2007). Fitness and Health (Sixth edition). Human Kinetics.
• Hoffman, J. (2006). Norms for fitness, performance and health. Human Kinetics.
• ACSM’s guidelines for exercise testing and prescription (Eight edition). Lippincott Williams & Wilkins.

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