LESSON 1 & 2

PHYSICAL FITNESS Heart Blood

- It is the ability to carry out daily task with vigor - Decreases risk of heart disease, including - Improved blood volume throughout the body
and alertness, without undue fatigue, with stroke and high blood pressure and better distribution of blood to the needed
ample energy to enjoy leisure time pursuits - Strengthens the heart body parts.
and to meet unforeseen emergencies (Clark, - Increases volume of blood pumped to the body
1971). - Lowers resting heart rate IMPACT OF FITNESS EXERCISE
- Exercise controls weight
PHYSICAL ACTIVITY Breast
- Exercise combats health conditions and
- It is bodily movement produced by skeletal - Decreases risk of breast cancer in women
diseases
muscles that results in energy expenditure.
Pancreas - Exercise improves mood
PHYSICAL EXERCISE - Reduces risk of type 2 diabetes - Exercise boosts energy
- A subset of physical activity that is planned - Exercise promotes better sleep
Colon
and structured aimed at improving fitness. - Exercise puts the spark back into your sex life
- Decreases risk of colon cancer
Benefits of Physical Activity for Lifelong Health - Exercise can be fun … and social!
Subcutaneous Fat Tissues
- Longer life
- Decreases body fat stores TRAINING PRINCIPLES
- Reduce risk of health-related diseases
- Normalizes body mass to prevent obesity • F= Frequency: Number of workouts per week
- Reduced stress
- Better sleep Muscle • I= Intensity: How hard you workout
- Lower resting heart rate - Increases muscle strength and tone (determined by your heart rate
- Better social relations - Improves energy production and extraction of • T=Time: How long the workout was for the
oxygen by muscle cells week
SPECIFIC HEALTH BENEFITS OF REGULAR PHYSICAL • T= Type: The type of activity you do
- Improves muscle endurance and coordination
ACTIVITY
- Increased size of muscle fibers which help
Brain muscle exert more force Principle of Specificity
- Reduces stress and improve mood - Improvements in the various fitness areas
Arteries
- Reduces risk of depression require specific kinds of activity - each area of
- Increases levels of good cholesterol (HDL)
- Decreases anxiety fitness requires specific demands. - Training for
- Decreases resting blood pressure
- Improves concentration one area does not necessarily improve
- Decreases risk of atherosclerosis
- Increases oxygen and nutrients to the brain another.
- Improves circulation
- Improves mental health and stress Principle of Overload
management Bones
- Simply put, the overload principle relies on the
- Improve or Increases bone density
Thyroid premise that to improve, the muscle must
- Strengthens bones
- Increases rate of metabolism produce work at a level that is higher than its
- Decreases risk of osteoporosis
regular workload. With the need to cope with
Lungs
Joints the new level of work, the body adjusts
- Improves cardio respiratory capacity
- Increases range of motion accordingly. With the overload principles, the
- Improves ability to extract oxygen from the air
- Reduces the pain and swelling of arthritis FITT goals are adjusted.

Principle of Progression
- The gradual increase in exercise or activity
over a period of time - the increase can be in
terms of frequency, intensity or time
Principle of Regression
- Is simply an approach to decrease the demand
of an exercise or movement. Conversely, a
progression does the opposite by increasing
the demand incrementally through minor
changes.
Variation Principle
- Adaptation can be maximized by varying
physical activity. An athlete may hit plateau
with a constant, unchanging routine.
Sometimes, repetitive stress injuries might
develop out of the same routine performed
over and over again.
Maintenance Principle
- Exercise must be regular for fitness to be
maintained. By following all the other
principles above, taking into consideration the
principle of FITT, one can maintain a healthy
level of fitness.
Individualization Principle
- No one person is totally alike. Each individual
has a certain unique set of physical
characteristics. Therefore, some training or
exercise programs are tailor-made for certain
individuals, especially for those with specific
needs, strengths, or limitations and conditions.
Principle of Recovery
- An athlete needs rest and recuperation for the
body to adjust properly. Adaptation to physical
activity occurs gradually, but time must be
allowed for the body to regenerate and build.
COMPONENTS OF PHYSICAL FITNESS
Health Related Fitness
1. Cardio-Respiratory Endurance
- Ability of heart, blood vessel and lungs to
deliver adequate amounts of oxygen to
cells to meet the demands of prolonged
physical activity.
- Long periods of moderately to vigorous
activity
- Heart rate stays up!
2. Muscular Endurance
- Ability of muscles to perform physical tasks
over a period of time without becoming
fatigued.
3. Muscular Strength
- Amount of force a muscle can exert
- Being able to lift a large quantity a small
number of times
4. Flexibility
- Ability to move joints through a full range
of motion
5. Body Composition
- Comparison of lean muscle mass and body
fat percentage
Skilled Related Fitness
1. Balance
- It involves vision, reflexes, and the skeletal
muscular system which provides the
maintenance of equilibrium.
2. Coordination
- It is the ability to integrate the senses with
muscles so as to produce accurate,
smooth, and harmonious body movement.
3. Agility
- It is the capacity to change the direction of
the body quickly and effectively.
4. Speed
- It is the ability to move one’s body from
one point to another in the shortest
possible time.
5. Power
- Is sometimes confused with strength.
Speed of contraction, likewise, is the basic
ingredient which, when we combined with
strength, provides an explosive type of
movement.
6. Reaction time
- The time required to respond or initiate a
movement as a result of a given stimulus.
COMPONENTS OF PHYSICAL TRAINING
Muscular Strength & Endurance Training
- Muscular conditioning is vital to overall
fitness. Heavy weight resistance with a low
number of repetitions builds strength, while
light weight resistance with a high number of
repetitions builds endurance.
Flexibility Training
- Flexibility training includes stretching
exercises to lengthen the muscles and may
include activities like yoga or tai chi.
Speed Training
- Speed is one of the main fitness components,
important for success in many sports.
Sprinting naturally increases the body’s
endurance strength, making longer cardio
and muscle strengthening training sessions
easier to complete.
Power Training
- The ability to exert a maximal force in as
short a time as possible, as in accelerating,
jumping and throwing implements.
- Power {(Force x Distance) ÷Time} represents
the products of strength and speed of
movement. Quality of movement is more
important than quantity of repetitions.
Balance Training
- Balance is a skill related component of fitness
that can always be improved in order to
reduce the risk of falls and injuries as well as
improve self-confidence, mobility, and
overall daily functioning. - Balance training is
important because balance is part of
everything we do.
Cardio Respiratory Endurance Training
- Ability of the body to perform prolonged,
large muscle, dynamic exercise at moderate
to high levels of intensity.
LESSON 3 & 4: NUTRITION AND EATING HABITS Vitamins and Minerals
NUTRITION
- A vital component to overall wellness and
health.
NUTRIENTS
- A substance that provides nourishment
essential for growth and the maintenance
of life.
ESSENTIAL NUTRIENTS
- A person’s body cannot produce
everything that it needs to function. There
are six essential nutrients that people need
to consume through dietary sources to
maintain optimal health. Water
- Defined as essential nutrients because it is
6 ESSENTIAL NUTRIENTS required in amounts that exceed the
Proteins body’s ability to produce it. All biochemical
- Large, complex molecules that play many reactions occur in water. It fills the spaces
critical roles in the body. They do most of in and between cells and helps form
the work in cells and are required for the structures of large molecules such as
structure, function, and regulation of the protein and glycogen.
body’s tissues and organs.
FOOD GROUP
Carbohydrates - A food group is a collection of foods that
- Known as saccharides or carbs, are sugars share similar nutrients properties or
or starches. They are a major food source biological classifications. List of nutrition
and a key form of energy for most guides typically divide foods into food
organisms. groups and Recommended Dietary
Allowance recommend daily servings of
Fat
each group for a healthy diet.
- A term used to describe a class of macro
nutrients used in metabolism called
triglycerides. These make up one of three
classes of macronutrients including
proteins and carbohydrates.
- Provide a means of storing energy for most
eukaryotes, as well as act as a food source.

EATING HABITS
The term eating habits (or food habits)
refers to why and how people eat, which foods they
eat, and with whom they eat, as well as the ways
people obtain, store, use and discard food.
Individual, social, cultural, religious, economic,
environmental, and political factors all influence
people’s eating habits.
Eating habits: What, when & why?
• WHAT we should eat?
• WHEN we should eat?
• WHY do we eat the way we do?
HEALTHY EATING
- Eating a variety of foods that give you the
nutrients you need to maintain your
health, feel good, and have energy. These
nutrients include protein, carbohydrates,
fat, water, vitamins, and minerals.
UNHEALTHY EATING
- One of major risk factors for a range of
chronic diseases, including cardiovascular
diseases, cancer, diabetes and other
conditions linked to obesity.
THE TOP TEN HEALTHY EATING HABITS
1. Eat Healthy Unprocessed Food
2. Switch to Healthy Whole Grains
3. Change to Healthy Cooking Methods
4. Eat Healthy Portion Sizes
5. Understand Healthy EatingOut Options
6. A Food Diary Will Help Your Healthy Eating
Habits
7. Healthy Eating at Social Events
8. Plan Your Healthy Shopping
9. Treats can be Healthy Too!
10.Water: Nature's Healthy Drink
9 BAD EATING AND/OR HABITS AND HOW TO
BREAK THEM
1. Mindless Eating
2. Nighttime Noshing
3. Endless Snacking
4. Skipping Breakfast
5. Emotional Eating
6. Eating Too Quickly
7. Not Getting Enough
8. Vegging Out With Video Games
9. Eating Junk Food
PRINCIPLES OF HEALTHY EATIN G (EATWELL PLATE)
- Eat a varied balanced diet to maintain a
healthy body weight.
- Eat more plant based foods, including at
least five portions of fruits and vegetables
per day.
- Value your foods. Ask about where it
comes from and how it is produced. Don’t
waste it.
- Choice fish and aquatic products sourced
from sustainable stocks and well managed
forms.
- Moderate your meat consumption, and eat
more peas, beans, and unsalted nuts and
other sources of protein.
- Include milk and dairy products in your
diets and/or seek out plant based
alternative. Including those that are
fortified with additional vitamins and
minerals.
- Eat fewer foods high in saturated fats,
sugar and salt.
- Drink tap water.
 LESSON 5 & 6: PLANNING FITNESS PROGRAM
USING FITT PRINCIPLES AND FITNESS ASSESSMENT
TEST
Planning Personal Fitness
- Designing Fitness program based on FITT
principle
One of the KEYS to getting physically fit is correct
planning!
• Assess fitness level.
• Consider fitness goal.
• Create balance routine.
• Start low and progress slowly.
• Build activity into daily routine.
• Plan to include different activities.
• Try high interval intensity training allows
time for recovery.
• Allow time for recovery.
• Keep a written plan.
• Monitor progress.
What is your physical fitness potential?
• The highest level of fitness a person can
achieve is his/her physical fitness potential.
• This is a unique and different level for every
person.
• Many factors influence fitness potential
including inherited traits, long-lasting
illness, physical conditions, weak body
joints or bone problems or other problems
a doctor can determine.
Set goals that will increase or improve your fitness
level.
• Review your fitness test results and
personal preferences toward activity.
• Set goals you want to achieve.
• Set realistic and reachable goals based on
time available to exercise and personal
fitness potential.
• Set both short-term and longterm goals.
It’s important to choose the right exercises and
do them in the proper sequence or order.
All exercise or activity sessions should have
three stages with specific exercises or activities for
each stage.
1. The warm –up
2. The workout or activity
3. The cool-down
Warm – up
- Consist of mild exercises that get your
body ready for exercise or activity.
During warm-ups the body temperature rises,
heart rate increases, blood flows to the muscles
and they stretch.
Stretching exercise should be gradual and not
cause pain.
Static stretching is best. Static stretching is
stretching slowly until you feel tension and holding
that stretch.
Work – out
- Consist of a variety of activities.
A variety of exercises can be included in any
work out.
Stretching exercises can be done during
warmup activities as well as other times during
exercise.
Stretching 20 minutes a day helps prevent
stiffness that occurs as a person ages.
Cool – down
- A period of gentle exercise that gets the
body ready to stop exercising.
• If you stop exercising quickly, the muscles
can tighten and blood flow slows down.
• You can feel ill if you don’t cool-down.
• Cool-downs prevent waste made by the
body during exercise from collecting in the
muscles and causing muscle pain.
In order to get the most from exercise, you
must apply certain fitness principles.
The F.I.T.T. Principle must be applied to all
exercise programs for fitness to continue to
improve.
F.I.T.T. stands for:
• Frequency
• Intensity
• Time
• Type
F.I.T.T. Principle means:
Frequency
- How often you exercise?
Intensity
- How hard you exercise?
Time
- How long you exercise?
Type
- What kind of exercise you do?
HOW YOU WILL KNOW THE INTENSITY OF YOUR
WORKOUT?
- Physical activity can broadly be split into
three categories: low-intensity, moderate-
intensity, and high-intensity.
- To understand exercise intensity it's helpful
to know your maximum heart rate (MHR),
which you can estimate by subtracting your
age from 220. Example: 220-30 = 190 beats
per minute of MHR.
HOW YOU WILL KNOW THE INTENSITY OF YOUR
WORKOUT?
- Low-intensity activity is that which gets you
to about 40 to 49 percent of your MHR.
Example: 190 MHR – 40 to 49% - 190 = 76 to
93.4 beats per minute.
- During moderate-intensity exercise, you're at
50 to 69 percent of your MHR. Example: 190
MHR – 50 to 69% - 190 = 95 to 131.1 beats
per minute.
- Our MHR during a high-intensity (aka
vigorous-intensity) workout is 70 to 85
percent of your MHR. Example: 190 MHR –
70 to 85% - 190 = 133 to 161.5% beats per
minute.
Safety during exercise is very important!
• Exercise in a safe place and at a safe time
of day.
• Wear proper, loose-fitting clothing in light
colors or with reflective coverings.
• Dress for the weather (hot, cold, raining,
etc.)
• Wear shoes that fit properly and are
suitable for the activity.
• Drink plenty of fluids.
• Protect your feet and legs.
• Pay attention to your body. Feeling pain is
not normal. Increase exercise gradually.
• Always warm-up and cool-down.
• Never exercise when injured.
IV FITNESS ASSESSMENT
• Fitness Assessment
• Anthropometric Measurement
• Fitness Performance Test
Fitness Assessment
- A fitness assessment identifies your current
fitness levels and serves as a baseline, or
starting point of your body's fitness. You can
use this fitness assessment to figure out your
training needs and goals. You then compare
your progress over time to the initial fitness
assessment.
What is a Fitness Assessment?
- A fitness assessment is a test or measurement
completed to get fitness or health information.
- It can be biometric (related to the body) or
assess the current level of fitness.
- Questionnaires can serve as an assessment to
collect personal information or additional
health information.
- Many fitness assessments test one or more of
the components of fitness. The different
components of fitness are cardiorespiratory
endurance (also sometimes called aerobic
fitness), muscular strength, muscular
endurance (muscular strength and endurance
are sometimes combined into muscular
fitness), flexibility, and body composition.
- Some fitness assessments may also test
balance, stability, mobility, or other sports or
performance skills such as power or agility.
Why Are Fitness Assessments Important?
- Identify Weaknesses and Strengths
- Monitor Progress
- Assessments serve as a baseline measurement
that can use to compare results over a period
of time.
- Plan an exercise program based on results.
- Address mobility, stability, strength,
endurance, or balance results that may
increase the risk of injury.
Anthropometric Measurements
- Those which characterize human body
dimensions — size and shape. These
measurements are primarily of bone, muscle,
and adipose tissue (fat). The word combines
the Greek root words anthropos (human) and
metron (measure).
- A series of quantitative measurements of the
muscle, bone, and adipose tissue used to
assess the composition of the body. The core
elements of anthropometry are height, weight,
body mass index (BMI), body circumferences
(waist, hip, and limbs), and skinfold thickness.
These measurements are important because
they represent diagnostic criteria for obesity,
which significantly increases the risk for
conditions such as cardiovascular disease,
hypertension, diabetes mellitus, and many
more. There is further utility as a measure of
nutritional status in children and pregnant
women. Additionally, anthropometric
measurements can be used as a baseline for
physical fitness and to measure the progress of
fitness.
Typical Anthropometric Measurements
• Height, standing
• Height, sitting
• Weight
• Waist circumference
• Waist to hip ratio
• Waist to height ratio
• BMI (weight in kilograms divided by square of
height in meters)
• Grip strength
• Skin fold body fat measurement
COMMON ANTHROPOMETRIC MEASUREMENT
• Height or length.
• Mid-upper arm circumference (MUAC)
• Demi-span or arm span.
• Knee height.
• Sitting height.
• Head circumference.
Body Height
- The distance from the sole to the crown of the
head with body standing on a flat surface and
fully extended.
How to convert feet and inches to centimeters
While most of the world uses the metric
system to measure length, the United States still
uses feet and inches (called the imperial system).
To convert your height to its metric equivalent,
start by calculating your height in inches only. A
person who’s 5 feet, 6 inches tall is 66 inches.
One inch equals 2.54 centimeters (cm). So, to
make the conversion, simply multiply your height in
inches by 2.54 to get your height in centimeters.
In this case, a person who’s 5 feet, 6 inches
tall, once converted to the metric system, is 167.64
cm tall (66 x 2.54). To find your height in
centimeters, use this chart.
Body Weight Measure
- Human body weight refers to a person's
mass or weight. Body weight is measured in
kilograms, a measure of mass.
- A scale or balance is a device to measure
weight or mass. These are also known as
mass scales, weight scales, mass balances,
weight balances.
BODY MASS INDEX
A measurement similar to BMI is the
measurement of body composition, or the ratio of
lean body mass to fat mass. This is often performed
with skin fold measurements, although some digital
means are available. This helps you better
understand how much of your weight is muscle
mass versus fat. For example, you may weigh a lot
(which will push up your BMI score) but your higher
weight could reflect the fact that you have a lot of
lean muscle as opposed to fat. This means that,
although your BMI score would skew high, your
body composition measurement, which considers
your lean muscle mass, is the more relevant
assessment when determining your proper diet and
exercise plan.
Body Mass Index (BMI)
- A person’s weight in kilograms divided by the
square of height in meters. A high BMI can be
an indicator of high body fatness. BMI can be
used to screen for weight categories that may
lead to health problems, but it is not diagnostic
of the body fatness or health of an individual.

Below 18.5 — Underweight

18.5 - 22.9 — Normal range
23 – 24.9 — At risk
25 – 29.9 — Obese I Skinfold Body Fat Measurement
above 30 — Obese II - Skinfolds are used to measure subcutaneous
body fat.

FITNESS PERFORMANCE TEST

- Tests may be used to assess flexibility,
muscular strength, muscular endurance, How do I calculate my target heart rate during
muscular power, cardiorespiratory endurance, aerobic exercise?
speed, balance, agility, or quickness depending
upon the stated goals of the training and
conditioning program

TYPES OF FITNESS PERFORMANCE TEST

TEST FOR CARDIO-RESPIRATORY ENDURANCE

- The Step Test is designed to measure a
person's aerobic fitness. Participants step up
and down, on and off an aerobicstype step for
THREE minutes to increase heart rate and to
evaluate the heart's recovery rate during the
minute immediately following the step test
exercise.
Muscular Endurance
- Muscular endurance differs from muscular
strength in that it tests the endurance or
being able to complete a number of
repetitions of an exercise rather than just one
repetition. Muscular strength and muscular
endurance are sometimes combined to
describe muscular fitness.
- The push-up test is used to test the
endurance of the upper body, primarily the
upper arm (triceps), chest (pectoralis), and
shoulders (deltoid). Men complete the test
with their toes on the ground and women
complete the test modified with their knees
on the ground
Flexibility
- For assessing low back and hamstring muscles
flexibility, the YMCA Modified sit-and-reach
(YMCA) is commonly used. You either need a
special sit-and-reach box, or you can create
your own with a box and ruler.
- The sit and reach test is the most common way
to measure lower back and hamstring
flexibility. Because tightness in the low back
and hamstrings is often related to muscle pain
and stiffness, this test may help determine a
person's risk for future pain and injury.
OTHER COMMON FITNESS EXERCISES TO ASSESS
THE CARDIO-RESPIRATORY ENDURANCE, MUSCLE
ENDURANCE AND FLEXIBILITY
JUMPING JACKS
A. Put your arms at your side, elbows straight,
and feet together.
B. Jump your feet apart and lift your arms over
your head.
C. Clap your hands together over your head.
D. Bring your hands back down by your side and
jump your feet. back together.
E. Keep your breathing steady.
CROSS JACK
A. Stand straight with your feet shoulder-width
apart and your arms up and extended out to
the sides.
B. Jump up and cross your left leg in front of the
right, and your left arm on top of the right.
C. Jump again and return to the starting
position.
D. Repeat, and reverse the position of your
arms and legs
LUNGE
A. STAND TALL. TAKE A BIG STEP FORWARD
WITH RIGHT LEG AND LOWER BODY UNTIL
RIGHT THIGH IS PARALLEL TO FLOOR
B. AND RIGHT SHIN IS VERTICAL (DON’T LET
KNEE GO PAST RIGHT TOE)
C. PRESS INTO RIGHT HEEL TO DRIVE BACK UP
TO STARTING POSITION
D. REPEAT ON OTHER SIDE E. CONTINUE TO
ALTERNATE LEGS
LUNGE SQUAT
A. KEEP YOUR HANDS ACROSS YOUR CHEST
B. STRETCH ONE LEG BEHIND YOUR BODY TO A
45-DEGREE ANGLE
C. AND COME BACK TO STANDING POSTURE
D. CONTINUE TO ALTERNATE
BACK STRETCH
A. SIT ON YOUR HEELS
B. LIE DOWN TO MAKE YOUR BELLY CLING TO
YOUR THIGH
C. PUSH THE SHOULDERS DOWN AND STRETCH
YOUR ARMS TO THE FRONT
PLANK
A. PLACE SQUEEZE GLUTES TO STABILIZE BODY
B. KEEP NECK AND SPINE NEUTRAL
C. HEAD SHOULD BE IN LINE WITH BACK
D. HOLD POSITION
ABDOMINAL CRUNCH
A. LIE FACEUP ON FLOOR WITH KNEES BENT
AND ARMS REACHING STRAIGHT OUT
B. PRESS LOW BACK INTO FLOOR AND ENGAGE
CORE TO LIFT SHOULDER BLADES UP OFF THE
FLOOR AND SLIGHTLY FORWARD
REVERSE CRUNCHES JACK SQUAT What should you do immediately after a workout?
A. LIE ON YOUR BACK WITH YOUR KNEES UP AT A. Stand straight with your feet together and A. Get hydrated. Rehydration is essential,
A 90 DEGREE ANGLE AND YOUR HANDS hands by your sides. especially if you've exercised intensely or
UNDER YOUR BACK B. Jump up, spread your feet and bend your broken a sweat.
B. LIFT YOUR LEGS AND BUTTS UP AND DOWN knees pressing your hips back. B. Eat a healthy snack. Plan to eat a healthy
C. REPEAT THIS EXERCISE C. Push through the heels to jump back up and snack or meal within 45 minutes of
return to the starting position. completing your workout.
PUSH-UP (MEN)
D. Repeat until set is complete. PROPER FORM C. Do light exercise on rest days.
A. START IN A HIGH PLANK
AND BREATHING PATTERN D. Don't forget to cool down.
B. WRISTS UNDER SHOULDERS
C. CORE ENGAGED
A Few Tips for Beginners
D. LOWER CHEST TO FLOOR
E. KEEPING LEGS, HIPS, AND BACK IN A
STRAIGHT LINE
F. PRESS INTO PALMS TO LIFT BACK-UP
KNEELING PUSH-UP (WOMEN)
A. PLACE YOUR HANDS ON THE GROUND,
SHOULDER WIDTH APART
B. FROM YOUR KNEES, LOWER YOUR TORSO TO
THE GROUND UNTIL YOUR ELBOWS FORM A
90 DEGREE ANGLE
C. PUSH BACK UP WITH THE PALMS OF YOUR
HANDS.
WALL SIT
A. STAND WITH BACK TO WALL
B. WALK FEET AWAY FROM WALL AS YOU SLIDE
BACK DOWN WALL, LOWERING BODY UNTIL 5 Things You Should Never Do Before Working Out
HIPS, KNEES, AND ANKLES ARE AT 90-DEGREE 1. Don't eat a lot right before working out.
ANGLES. 2. Don't start exercising without a goal.
C. ENGAGE CORE TO KEEP LOW BACK PRESSED 3. Skip static stretching before your workout.
AGAINST WALL 4. Don't drink alcoholic beverages.
BUFFER SQUAT JUMP 5. Don't drink too much water.
A. DO THE SQUAT FIRST
B. JUMP UP FAST WHEN YOU START TO ARISE
C. AND FALL DOWN TO THE SQUAT POSTURE
D. AND THEN COME BACK TO STANDING
POSTURE
E. KEEP YOUR HANDS ACROSS YOUR CHEST
 Lesson
Physical Fitness Concept and Techniques
And Proper Breathing Up to Safety Concept
What is Exercise?
- Exercise is any bodily activity that enhances
or maintains physical fitness and overall
health and wellness. It is performed for
various reasons, including increasing growth
and development, preventing aging,
strengthening muscles and the cardiovascular
system, honing athletic skills, weight loss or
maintenance, improving health and also for
enjoyment.
What is Fitness?
- Fitness does not only refer to being physically
fit, but also refers to a person’s mental state
as well. If a person is physically fit, but
mentally unwell or troubled, he or she will
not be able to function optimally. Mental
fitness can only be achieved if your body is
functioning well. You can help relax your own
mind and eliminate stresses by exercising
regularly and eating right.
Physical Fitness
- the body ability to function efficiently and
effectively. It consists of Health Related
Fitness and Skill Related Fitness, which have
different components, each of which
contributes to total quality f life
Importance of Physical Activity Strength Training Principles
• Range of motion around a joint
- Regular physical activity is critically important • Two types:
for all ages - Static
- Research demonstrates all individuals can - Dynamic: isotonic and isokinetic
benefit from exercise
PROPER BREATHING UP TO SAFETY CONCEPT
- Regular activity has been shown to reduce
morbidity and mortality.
Breathing
- Breathing is one of those bodily functions
Why is it Important to Be Physically Fit?
that we rarely pay enough attention to. We
• People who are physically fit are also tend to take shallow breaths throughout the
day unless we’re physically exerting ourselves
healthier, are able to maintain their most
(e.g. climbing stairs) or focusing on our
optimum weight, and are also not prone to
breathing for a specific reason, like
cardiac and other health problems. In order
to maintain a relaxed state of mind, a person meditation, sports, or singing.
- In fact, our breathing is connected to many
should be physically active. A person who is
different aspects of both our mental and
fit both physically and mentally is strong
physical health. When we are scared or
enough to face the ups and downs of life and
excited, our breath automatically quickens,
is not affected by drastic changes if they take
or we can energize ourselves by consciously
place.
taking short, diaphragmatic breaths. When
BASIC CONCEPTS OF FITNESS AND TECHNIQUES we need to relax, we breathe more deeply to
stimulate our parasympathetic nervous
Fitness Training Concepts
system and thereby calm ourselves down.
Specificity: to produce a desired effect
Progressive overload: load creates a conditioning
effect
Recovery time: muscles need a period of time for
recovery
Intensity: refers to the load of exercise bout
Duration: length of an exercise session
Benefits of Breathing Exercise
- It allows your body more control, keeping
you calm and alert throughout your workout
so you can actively engage all your muscles. It
might even give you the ability to lift more.
And in the long term, practicing proper breathing
will:
• reduce the amount of air you need to
breathe in and out during given exercise
• help your muscles produce less carbon
dioxide
• improve blood circulation and heart health
• maximize your workout and fitness level
How to do a proper Belly breathing Proper Breathing with Hand stretch
1. Sit or lie flat in a comfortable position.
2. Put one hand on your belly just below your
ribs and the other hand on your chest.
3. Take a deep breath in through your nose,
and let your belly push your hand out.
4. Breathe out through pursed lips as if you
were whistling.
5. Do this breathing 3 to 10 times.
PRACTICE PROPER BREATHING
Proper Breathing Practice #1
Proper Breathing Practice #1

Diaphragmatic breathing
- A mode of breathing that requires the
diaphragm to contract. As the diaphragm
relaxes, air passively leaves the lungs. This
type of breathing is also known as deep
breathing.

How to do a proper way to breathe

- Inhale slowly through your nose so that your
stomach presses against your hand. Keep the
hand on your chest as still as possible.
- Engage your abdominal muscles as you
exhale through pursed lips, keeping the hand
on your upper chest still.
- Continue breathing like this for the duration
of your exercise session.
PRACTICE BREATHING WITH HAND MOVEMENTS
WARM-UP BREATHING
1. Sit in a comfortable position with your back
straight. Rest your hands on your knees and
take a few deep, even breaths through your
nose, filling your lungs with air.
2. When you’re ready, exhale quickly and
forcefully out your nose and contract your
abdominal muscles to empty your lungs.
Follow this with a quick diaphragmatic
inhalation with your abdomen relaxed.
3. Repeat this process for 10 breaths, always
keeping your shoulders relaxed and still. Make
sure your breath is coming from your
diaphragm.
3 BREATHING TECHNIQUES FOR RUNNERS
1. Deep Belly Breathing
- When you’re running, you should always
use deep belly breathing (or diaphragmatic
breathing) rather than chest breathing.
Deep belly breathing is one of the best
breathing techniques for running, as it
allows for maximal oxygen uptake, while
shallow chest breathing can leave you
short of breath.
- When you breathe with your belly, you use
the entire capacity of your lungs and the
air is able to stay in the bottom portion of
your lungs for a longer period of time. This
increases your oxygen uptake, allowing
you to breathe easier.
- Deep breathing also helps you stay
relaxed, which reduces fatigue so you can
run for a longer period of time.
2. Combination Breathing
- Combination breathing is breathing in and
out through your nose and mouth
simultaneously. This is what you should be
aiming for while you run. Relax your
cheeks and part your lips slightly to
enhance oxygen intake and outtake.
3. Rhythmic Breathing
- Rhythmic breathing is when you create a
rhythm between breathing and your
running gait (the way in which you run). It
describes how many foot strikes you take
during the inhale versus the steps you take
on the exhale. For example, if you breathe
in for three strides and out for three
strides, your breathing pattern is 3:3. This
is a good goal for beginner runners!
Breathing During Strength Training
- To properly breathe during strength training
inhale on the eccentric phase and exhale
during the concentric phase. Exhale while
you're doing the hardest work, and inhale as
you're coming back to your starting position.
Properly breathing will make it easier to
perform the exercise.
How to breathe for maximum efficienc
• The general rule of thumb is to inhale through
your nose, so the air enters your belly, right
before the eccentric (muscle-lengthening) part
of the motion.
• Exhale during the concentric (muscle-
shortening) part of the motion completely
through your mouth.
• Take the pushup for example: Inhale, bend
your elbows to lower your body down to the
ground, and exhale as you rise back up.
• Or the squat: You should inhale just before you
begin to lower down, and exhale as you extend
your legs back to the starting position.
Breathing during Squat exercise
When you're lifting weights
(Ex. Bicep curl)
- Exhale as you raise the weights to curl, then
inhale as you're lowering. For a push-up,
inhale as you lower to the floor, and exhale
when you press yourself up.
BREATHING TECHNIQUES FOR RESISTANCE
TRAINING
1. Inhale when you’re ready to lift the weight
or perform the bodyweight exercise.
2. Exhale as you lift the weight or do the
strenuous part of the exercise. Using push-
ups as an example: as you push away from
the floor.
3. Inhale as you lower the weight or do the
easy part; during push-ups this is when you
lower your body toward the floor again.
Lesson - CARDIO-RESPIRATORY ENDURANCE and
RESISTANCE TRAINING
TWO KINDS OF ENDURANCE
- Cardiorespiratory endurance is the level at
which your heart, lungs, and muscles work
together when you're exercising for an
extended period of time. Your lungs and
heart are able to better use oxygen. This
allows you to exercise for longer periods
without getting tired.
- Muscular endurance: muscles’ ability to
perform sustained work
CARDIO-RESPIRATORY ENDURANCE EXERCISE
BRISK WALKING
- Any accelerated walking pace that still utilizes
steps placed while one foot is in contact with
the ground.
JOGGING/RUNNING
- The activity of moving fast on foot.
JOG IN PLACE
- Running without actually leaving one spot.
STAIR RUNNING:
- A high-intensity workout that helps builds
speed, power, and cardiovascular fitness.
SWIMMING
- The activity of moving oneself through water
using one's arms and legs.
JUMPING ROPE
- A skipping rope or jump rope is a tool used in
the sport of skipping/jump rope where one
or more participants jump over a rope swung
so that it passes under their feet and over
their heads.
Any physical activity that makes you sweat causes
you to breathe harder and gets your heart beating
faster than at rest.
BOXING
- A fitness activity enables the average person
to hone those same athletic skills, all with or
without having to take a punch.
CYCLING / BICYCLING
- The sport or activity of riding a bicycle.
TREADMILL EXERCISE
- A machine used to obtain a continuous
electrocardiogram recording of the heart as a
patient performs increasing levels of
exercise.
STATIONARY BICYCLE EXERCISE
- An exercise apparatus that can be pedaled
like a bicycle —called also stationary bike.
ELLIPTICAL TRAINER OR CROSS-TRAINER (also called
an X-trainer)
- Stationary exercise machine used to stair
climb, walk, or run without causing excessive
pressure to the joints, hence decreasing the
risk of impact injuries.
RESISTANCE TRAINING
▪ Resistance training is a form of physical
activity that is designed to improve
muscular fitness by exercising a muscle or a
muscle group against external resistance.
▪ Resistance training is any exercise that
causes the muscles to contract against an
external resistance with the expectation of
increases in strength, power, hypertrophy,
and/or endurance. The external resistance
can be dumbbells, exercise tubing, your
own body weight, bricks, bottles of water,
or any other object that causes the muscles
to contract.
Examples of Resistance Training:
There are many ways you can strengthen
your muscles, whether at home or the gym.
Different types of resistance training include:
Free weights
- classic strength training tools
MEDICINE BALLS
- weighted balls - A medicine ball (also known
as an exercise ball, a med ball, or a fitness
ball) is a weighted ball roughly the diameter
of the shoulders (approx. 13.7 inches), often
used for rehabilitation and strength training
YOUR OWN BODY WEIGHT
- are strength-training exercises that use the
individual's own weight to provide resistance
against gravity
RESISTANCE BANDS
- Like giant rubber bands – these provide
resistance when stretched. They are portable
and can be adapted to most workouts. The
bands provide continuous resistance
throughout a movement
BODY WEIGHT RESISTANCE TRAINING
Push-up
- a conditioning exercise performed in a prone
position by raising and lowering the body
with the straightening and bending of the
arms while keeping the back straight and
supporting the body on the hands and toes.
V-ups exercise
WEIGHT MACHINES
- An intermediary strength move that works on
- devices that have adjustable seats with
your entire core. The exercise is also called
handles attached either to weights or
Jack knife Sit-ups and Pike Crunches.
hydraulics.
Reverse Crunch Pulse Ups Plank Arm Raises RESISTANCE TRAINING WITH EQUIPMENT
- Contract your abs and gluts and lift your legs. - A multi-functional exercise that improves DUMBBELL WORKOUT
Pause for a second and then return to the shoulder and spinal stability while developing
starting position. strength in the core and lower back regions.

Russian Twist Pull-Ups

- A simple abdominal exercise for working the - An exercise involving raising oneself with
core, shoulders, and hips. It is typically one's arms by pulling up against a horizontal
performed in repetitive sets and tones the bar fixed above one's head.
core muscles via a twisting motion focused
Leg Split
around the abdomen.
- An exercise stretches the inner thighs and
Walking Plank helps in strengthening the legs.
- An advanced option to regular planks that
Chin-Ups
involve "walking" your elbows to the floor
- An exercise in which one hangs by the hands
from push up plank position and then
from a support (such as a horizontal bar) and
pushing back up and repeating.
pulls oneself up until the chin is level with the
Plank Hold support specifically: such an exercise done
- The plank (also called a front hold, hover, or with the palms facing inward.
abdominal bridge) is an isometric core
Squat
strength exercise that involves maintaining a
- A strength exercise in which the trainee
position similar to a push-up for the
lowers their hips from a standing position
maximum possible time.
and then stands back up.
Elbow Plank
Air squats
- Harder on the abs than the traditional plank
- Also known as bodyweight squats, are
in push-up position.
commonly used in training programs like
Two-point-touch plank CrossFit and workout routines.
- A challenging plank variation that works your
Spartacus
core stabilizers, especially the oblique.
- The Bear Squat is a low impact full body
exercise that strengthens several muscles
simultaneously and improves your posture
and flexibility.
 TRAINING WITH MEDICINE BALL

BARBELL WORKOUT
WEIGHT MACHING RESISTANCE TRAINING