School of Sports, Physical Education and Recreation

PHED 2 – FITNESS EXERCISES 1

GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new
horizons.
 A goal is a possibility that fulfils dreams.
 Goals direct attention to important elements of the skills being
performed.
 Goals prolong performer persistence.
 Goals foster the development of new learning strategies.
TYPES
 Process Goals – Focused on improving performance, techniques
and strategies.
 Performance Goals – focused on overall performance
 Outcome Goals – focused on winning and social comparison

GOAL SETTING
 Is the process of identifying something that you want to accomplish;
 Is a management technique that involves developing an action plan
with targets for a team or individual;
 It is considered both a tool of strategy implementation and
performance management;
 Most effective performance enhancement strategy.
 Part of MST – Mental Skills Training
TYPES
1. Mission Statements - A short inspiring statement that captures
your goals, principles and values.

2. Vision Statement - A vision statement paints a picture of your

future. At the organizational level, it's an all-encompassing goal
for the future of the organization. As with mission
statements, vision statements are usually short and catchy.

3. Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an

overly ambitious goal that you're not likely to achieve but
represents a statement about your drive, determination and
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PHED 2 – FITNESS EXERCISES 2

vision. They are commonly used to motivate employees and

inspire customers.

4. Management By Objectives - Management By Objectives is a

management technique that implements strategies and
manages performance with a process of participative goal
setting.

5. Balanced Scorecard - A goal setting, strategy implementation

and performance management methodology that sets
measurable goals that map to strategy known as scorecards.
Each scorecard includes data items in four areas: financial,
customer, internal and learning.

6. S.M.A.R.T - is the criteria that goals be specific, measurable,

achievable, realistic and time-bound. It is commonly used in goal
setting and project management.
Specific - Describes what you want to accomplish with as much detail as
possible.
Measurable – Describes goals in terms that can be clearly evaluated. No
measurement means that task or goal will never be attained.
Achievable / Action Oriented – Identifies a goal that focuses on actions rather
than personal qualities, Goals must have an action in order to complete it.
Realistic – Identifies goals that are actually able to be attained. Goals can be
challenging but not unrealistic.
Time Bound – identify goals that break a longer term goal into a shorter term
goals and clearly specifies a completion date.
PRINCIPLE OF GOAL SETTING
1. Set specific goals
2. Set moderately difficult but realistic goals
3. Set short / long term goal
4. Set performance and process as well as outcome goals
5. Set practice and competition goals
6. Record goals
7. Develop goal achievement strategies
8. Consider personality and motivation
9. Foster commitment
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PHED 2 – FITNESS EXERCISES 3

10. Provide goal support

11. Provide evaluation of and feedback about goals
“Motivation depends on goal setting”
“The journey is more important than the destination”
“Focus on one goal at a time”
Assignment:
Write and establish SMART Goal (Academic, Personal, etc...)

PHYSICAL FITNESS AND COMPONENTS

Fitness

- The ability to carry out daily tasks efficiently with enough physical
capacity to cope with the physical needs of life.

- States that it is the ability to carry out daily tasks efficiently with
enough energy left over to enjoy leisure time pursuits and to meet
unforeseen emergencies.

Physical Fitness

- The ability to carry out daily tasks with vigor and alertness, without
undue fatigue, and with ample energy to enjoy leisure time pursuits
and to meet unforeseen emergencies.
Components of Physical fitness
Here follows the ten components of physical fitness and its respective
indicators;

1. Organic Vigor - the cardio vascular respiratory efficiency which

contributes to the ability to resist disease.

2. Cardio respiratory Endurance – the ability of the lungs and heart to

take in and transport adequate amounts of oxygen to the working
muscles.

3. Muscular Endurance – the ability of the muscles to apply a sub

maximal force repeatedly or to sustain a muscular contraction for a
certain period of time.
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PHED 2 – FITNESS EXERCISES 4

4. Muscular strength – the maximal one effort force that ca be exerted

against a resistance.

5. Flexibility - the functional capacity of a joint to move through a full

range of motion.

6. Speed - the ability of the individual to make a successive movement of

the same kind in the shortest time

7. Agility - quickness of movement

8. Power – refers to muscular power which is the ability to release

maximum force in the shortest period of time; the ability of the muscle
to exert effort.

9. Balance – the state of equilibrium.

10. Coordination – the ability to use the senses together with body
parts in performing tasks smoothly and accurately.

Body Types

Somatotyping
- The system of classifying body types depends on ones body shape.

BODY TYPES CHARACTERISTICS

Endomorph Round, soft, flabby, bulky
Mesomorph Muscular, large bones
Ectomorph Lean, small body built
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PHED 2 – FITNESS EXERCISES 5

Somatotyping does bring some benefits. They are as follows:

1. Helps the client to analyze up to what extent of weight to reduce or to

gain.
2. Helps to determine what types of diet and exercises to perform.
3. Helps to select the types of sport to select.

Body Mass Index

BMI is calculated from height and weight. It is the easiest way to
determine the body fats.

Category

BMI Status Health Risk

18.4 - below Underweight Risk of nutritional
deficiency diseases,
prone to osteoporosis
18.5 – 22. 9 Ideal weight Low risk
23.0 – 27.4 Over weight Moderate risk for
obesity related diseases
27.5 - above Obese High risk for obesity
related diseases

Compute your BMI

BMI = weight (kg)

Height (m. squared) or weight (lbs) x 703 / height (in) /
height (in)

PHYSICAL FITNESS TEST

Physical fitness testing

- Provides information on the status of your over all physical fitness.

- Serves as basis in determining what P.E activities you need to perform
in order to improve a particular component of physical fitness.
- For school administrators, results of physical fitness test may also be
used as a basis in evaluating the activities of the PE program.

Safety Guidelines that must be considered before and during the

conduct of PFT:

1. Take into consideration the medical condition.

2. Condition your body before the test.
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PHED 2 – FITNESS EXERCISES 6

3. Do not perform strenuous activities.

4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not
hesitate to inform you’re professor.
7. Do not do the physical fitness test unsupervised.

Tests
 VERTICAL JUMP

 PUSH UP


30
METER SPRINT

rating                            men                         women

very good                   < 5.80                        < 6.30
good                             5.80 - 6.09              6.30 - 6.59
average                        6.10 - 6.29              6.60 - 6.89
fair                                 6.30 - 6.60             6.90 - 7.20
poor                              > 6.60                      > 7.20

 ILLINOIS AGILITY RUN TEST

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PHED 2 – FITNESS EXERCISES 7

Gender Excellent Above Average Below Poor

Average Average
Male <15.2 15.2 - 16.1 16.2 - 18.1 18.2 - 19.3 >19.3
secs secs secs secs secs
Female <17.0 17.0 - 17.9 18.0 - 21.7 21.8 - 23.0 >23.0
secs secs secs secs secs

 THREE MINUTE STEP TEST

- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <79 <81 <83 <87 <86 <88

Good 79-89 81-89 83-96 87-97 86-97 88-96

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PHED 2 – FITNESS EXERCISES 8

Above 90-99 90-99 97-103 98-105 98-103 97-103

Average

Average 100-105 100-107 104-112 106-116 104-112 104-113

Below 106-116 108-117 113-119 117-122 113-120 114-120

Average

Poor 117-128 118-128 120-130 123-132 121-129 121-130

Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85-98 88-99 90-102 94-104 95-104 90-102

Above 99-108 100-111 103-110 105-115 105-112 103-115

Average

Average 109-117 112-119 111-118 116-120 113-118 116-122

Below 118-126 120-126 119-128 121-129 119-128 123-128

Average

Poor 127-140 127-138 129-140 130-135 129-139 129-134

Very Poor >140 >138 >140 >135 >139 >134

 BEEP TEST
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PHED 2 – FITNESS EXERCISES 9

TRAINING PRICIPLES AND METHODS

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PHED 2 – FITNESS EXERCISES 10

Training
- the condition of being physically fit for the performance of an athletic
exercise or contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of

demands being imposed.

Progression – take the athlete onto higher level of fitness

Overload – providing a progressive heightening of the stressor to oblige the

body to seek a higher status of adaptation.

F – Frequency
I – Intensity
T – Time
T – Type

Reversibility – indicates situation in which the degree of adaptation brought

about by the training loads will gradually weaken because the intensity was
reduced.

Tedium – enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance

1. Warm-up Exercises

Dynamic Exercises
Static Exercises
2. Game Based Activity
3. Cool Down Exercises
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PHED 2 – FITNESS EXERCISES 11

Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we
like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

7. High Intensity Interval training

-  Is a type of training that involves a series of low- to high-intensity
workouts interspersed with rest or relief periods, the high-intensity
periods are typically at or close to anaerobic exercise, while the
recovery periods involve activity of lower intensity

8. Core Training
-  Is a sleek six pack, when in fact the abdominals are only a fraction of
your core muscles while core work does help produce toned abdominal
muscles, core exercises include a lot more than just crunches ,
Functional core training is about power, strength and stabilization.
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PHED 2 – FITNESS EXERCISES 12