What is Fitness?

PERIODS OF

Experts define physical fitness as “one's ability

to execute daily activities with optimal performance,
endurance, and strength with the management of
disease, fatigue, and stress and reduced sedentary
behavior.”

-https://www.medicalnewstoday.com/articles/7181

Physical Fitness refers to the ability of your body

systems to work together efficiently to allow you to be
healthy and perform activities of daily living.

- https://us.humankinetics.com/blogs/excerpt/what-is-
physical-fitness

Fitness refers to the ability to perform daily activities with ease, without fatigue,
and with extra energy for leisure activities, essentially encompassing a healthy body
composition and the capacity to perform various physical tasks with optimal strength
and endurance; it is a crucial component of a healthy life, contributing to improved
physical and mental well-being, disease prevention, and overall quality of life.
Key Components of Fitness:
 Cardiovascular Endurance: The ability of the heart and lungs to deliver oxygen
efficiently during sustained physical activity (e.g., running, swimming).
 Muscular Strength: The maximum force a muscle group can exert against
resistance (e.g., lifting weights).
 Muscular Endurance: The ability of a muscle group to perform repeated
contractions over a prolonged period (e.g., doing push-ups).
 Flexibility: The range of motion around a joint, allowing for smooth movement.
 Body Composition: The proportion of muscle mass, bone density, and body fat in
the body.
Importance of Fitness:
 Health Benefits: Reduces risk of chronic diseases like heart disease, stroke, type
2 diabetes, certain cancers, and osteoporosis.
 Improved Mental Health: Can boost mood, reduce stress, and enhance cognitive
function.
 Increased Energy Levels: Daily activities become easier, leading to greater
vitality.
 Enhanced Quality of Life: Enables participation in leisure activities and hobbies.

Components to a Healthy Life

 Physical Activity (regular physical exercise)

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  Good Nutrition (balance, equal intake of food nutrients, fat, carbo)
 Stress Alleviation
 Psychological Balance

BENEFITS OF REGULAR PHYSICAL ACTIVITY/ EXERCISE

 Improved Health (efficiency of heart and lungs)
 Improved sense of well-being (more energy, less stress)
 Improved appearance (weight loss, toned muscles, improved posture)
 Enhanced social life ( improved self-image, opportunities to make new friends)
 Increased stamina (increased physical abilities, improved immunity to minor

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 PERIODS OF EXERCISE

 Warm-up Exercises
This period lasts for 5-10 minutes
depending on the intensity of the kind of
exercise to be undertaken. It is purposely done
to increase the temperature of the body and its
stretches and limbers up the muscles and
speeds up the action of the heart in preparation
for a more vigorous and intense activity.

 Exercise Proper/Work Out/Circulatory

Period

 Usually low intensity activities that build and

increase flexibility, muscle strength, endurance
and tone up the abdominal, back, legs, arms and
other major muscles.
 Includes variation of drills
 Some exercise physiologists have suggested that
a work-out or conditioning period, might consists
of the following:
 10 to 15 minutes warm-up
 10 minutes of strength exercises
 20 minutes of cardio respiratory exercises iv. 5
to 10 minutes cool-down

Conditioning Exercises – builds up and

increases flexibility, muscle strength and
endurance and tones up the major muscle groups.
 Cool off/Cooling down exercise
 This part of training helps in returning the blood to the heart
for reoxygenation, thus preventing a pooling of the blood in
the muscles of the arms and legs.

TITLE: Types of Exercise/Workouts

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 INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Understand different types of exercises

 Identify different workouts for fitness activity

Sample of Exercises and Workout Program

1. Meditative Exercise
Meditation is a practice in which an individual uses a technique – such as mindfulness,
or focusing the mind on a particular object, thought, or activity – to
train attention and awareness, and achieve a mentally clear and emotionally calm and
stable state
 Taichi
 Kata
 Yoga
 Pilates
 Yogalates, etc.
2. Percussive Workouts (with box and kick)
 CardioKickbox
 Taebo
3. Dance Workouts
 Aerobic Dance
 Latin Aerobics /Zumba Aerobics (salsa, Chachacha,etc)
 Hiphop Aerobics
 Hiphop Abs
 Turbo Jam
 Belly Dancing
 Pole Dancing
 Sensual Dancing
 Bump and Grind
 Dance Moves
 Dance Fusions, etc.
4. Sports and Recreational Workout
 Ballgames
 Racquet games
 Cycling
 Running
 Trekking
 Mountaineering
5. Resistance Workout
Exercises that require weight training and other resistance.

TWO KINDS OF EXERCISES

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1. RESPONSE – broken type of exercises, wherein students/clientele moves only when
the next count or command is given.

Example: Free hand exercises, light apparatus exercises

2. RHYTHMIC – continuous, following a definite cadence until the command for
stopping is given.

Example: Marching, calisthenics

METHODS OF EXERCISES
1. AEROBIC EXERCISES
 It is any rhythmical activity that causes a sustained increase in heart rate, respiration
and muscle metabolism.
 It refers to exercise which is modern intensity, undertaken for a long duration.
 It also means “with oxygen” and refers to the use of oxygen in a muscle’s energy-
generating process.

The goal of aerobic exercise is to increase cardiovascular endurance.

EXAMPLE: Jogging, swimming, running and jumping rope, bicycling, dancing, hiking
continuous training.
2. ANAEROBIC EXERCISE
 Includes strength and resistance training, tone muscles, as well as improve bone
strength, balance and coordination.

EXAMPLES: Weight training, functional training, interval training, sprinting, and high
intensity interval training increase short-term muscle strength.
3. CALISTHENICS
 It is a systematic, rhythmic bodily exercises usually without apparatus. When
used for fitness, exercise series should be carried out in a steady and continuous
fashion with no rest between exercises.

EXAMPLE: Jumping jack, push-ups wind mill

4. ISOMETRIC (concentric)
 It involves the contraction of muscles without movement. Used for muscular
strength, endurance and muscle tone.
 It is one of the fastest ways to develop increased static-passive flexibility.

EXAMPLE: Pushing the wall, push-ups, hand push, spine extensions

5. ISOTONICS

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  It involves muscle contraction of muscles with movement, lengthening of
muscles, shifting of resistance.
EXAMPLE: bicep curl, squats
6. ISOKENITICS
 It requires movement with controlled resistance, usually involving exercising
machines. It is also possible to do isokinetic exercises with a partner instead of
machines.

EXAMPLE: Bristwalking on trendmill

7. DYNAMIC EXERCISE
 It keep joints, connecting tissues and muscles in good condition.

EXAMPLE: Swimming, walking, cross country skiing, bicycling, weight training

8. THERAPEUTIC EXERCISE
 Use as a rehabilitative method in treating disease or illness.

EXAMPLE: PNF (Proprioceptive neuromuscular facilitation), active and passive

exercises

Tips to help you MAKE EXERCISE A HABIT

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 Choose an activity you enjoy.
Tailor your program to your own fitness level.
Set realistic goals.
Choose an exercise that fits your lifestyle.
Give your body a chance to adjust to your new routine.
Don’t get discouraged if you don’t see immediate results.
Don’t give up if you miss a day; just get back on the track the next day.
Find a buddy-friend for a little motivation and socialization.
Build some rest days into your exercise schedule.

TITLE: Principles of Fitness Training and

Safety Tips

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 INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Discuss the different principles in fitness training

 Understand the application of each principle to the training program
 Create an individual training program

Training Principles

Training means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles: overload,
reversibility, progression, individualization, periodization, and specificity.

Principle of Overload

The overload principle states

that in order to keep making gains from
an exercise program, you must find
some way to make it more difficult. This
is because bodies adapt to exercise.

Overloading can be achieved by following the acronym FITT:

 Frequency: Increasing the number of times you train per week or the number of
reps you perform.
 Intensity: Increasing the difficulty of the exercise you do. For example, running
at 12 km/h instead of 10 or increasing the weight you are squatting with.
 Time: Increasing the length of time that you are training for. For example, cycling
for 45 minutes instead of 30.
 Type: Increase the difficulty of the training you are doing. For example progress
from walking to running, from accessory to free weights.

Principle of Reversibility

You can lose what you've gained if it's not maintained. If you stop training then the
improvements you have made will be reversed. So if you do not train for a period of

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time, or reduce the amount you are training, you may not be able to resume training to
the same level as before, so it’s important to build the body back up progressively until
you reach that level again.

Principle of Specificity

The specific nature of a training

load produces its own specific response
and adaptations.

Principle of Variety

Training is a long term process and must be enjoyable.

Variety increases enjoyment, may also increases the training effect by changing the
stimulus
Consider changing:

 the nature of the exercise

 the environment
 time of day of the session
 the training group

Variety is an area in which the student can be at their most creative

Principle of Individualization

Each individual has different capacities to train and to adapt to that training. Each
individual will respond to training in their own way. Different students will respond to the
same training in different ways. There is no such thing as an ideal training programme
that will produce optimal results for everyone.

Factors to consider include:

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Heredity Chronological Age Training Age

Biological Age Developmental Age

Principle of Active involvement

This is perhaps the most important principle of training. Without it a successful training
programme cannot be started.It means simply that for a training programme to be fully
effective the athlete must want to actively and willingly participate.This participation and
involvement should go beyond how an individual behaves in the presence of the
instructor. It requires that the actions in all aspects of his lifestyle contribute to
successful performance. The student will need to be educated in this responsibility and
then encouraged to fully accept the responsibility for himself.

EXERCISE PRECAUTIONS AND SAFETY

TIPS

Physical activity carries risks as well as benefits. The most common adverse
effects of physical activity are burnout and musculoskeletal injury. Depending on the
type of activity, injury risk can be augmented with increased intensity, frequency and
duration of activity. To minimize the risk of activity-induced injuries, you should be
aware of the signs of over-exertion (such as breathlessness and muscle soreness), and
take reasonable precautions.
1. Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet.
2. Put on appropriate gear for the activity.
3. Always warm up before doing exercise and cool down afterwards to lower the risk of
strains and sprains.
4. Take appropriate breaks during the activity.
5. Do not exercise with an empty stomach. Eat something light to give you some
stamina. Do not exercise immediately after a full meal because this will affect digestion.
6. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking.
7. Beware of the weather and environmental conditions. Avoid doing outdoor vigorous
exercise in hoy or humid weather.

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8. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of
breath, chest pain, nausea or vomiting, or muscles and joint pain during exercise, stop
the activity and seek medical advice as soon as possible.

Common Injuries such as:

 Blisters
 Muscle soreness
 Strains and Sprains
 Muscle Cramps
 Stress fracture
 Dislocations
 Soft Splinting

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 SAMPLE ACTIVITY SHEET
Sample Training Plan for 1 month (4-week) applying the Principles of Training
Name:____________________________________ Date:________________
Year and Sec:____________________________ Schedule:______________
PATHfit Instructor:_________________________________ Month: ________________
Wee DAY Fitness Exercise Repetitions Intensity Target Remarks
k Low/Moderate/High muscles
1st Mon
Tue
Wed
Thu
Fri
Sat
Sun

2nd Mon
Tue
Wed
Thu
Fri
Sat
Sun

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 SAMPLE ACTIVITY SHEET
Sample Training Plan for 1 month (4-week) applying the Principles of Training
Name:____________________________________ Date:________________
Year and Sec:____________________________ Schedule:___________________
PE instructor:_____________________________________________

Week DAY Fitness Exercise Repetitions Intensity Target Remarks

Low/Moderate/High muscles
3rd Mon
Tue
Wed
Thu
Fri
Sat
Sun

4th Mon
Tue
Wed
Thu
Fri
Sat
Sun

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