Fit HW Module 2

FIT HW
INSERT RELATED PICTURE HERE COURSE LEARNING OUTCOMES

At the end of the module, you should be able to:
1. demonstrate an understanding of scientific
principles, theories and concepts of health
and wellness;
2. develop personal fitness and wellness
activities or programs that are reflective of
the most up-to-date, health, fitness and
exercise principles, guidelines, and behavior
modification strategies that contribute to
lifelong healthy lifestyle;
3. evaluate one’s commitment in taking control
of your personal lifestyle habits to achieve
and maintain wellness;
4. show appreciation of the importance of
fitness, health and wellness to the
achievement of personal and professional
goals;
5. display positive interpersonal and
intrapersonal behaviors at all times as
important requisites of wellness; and
6. make a commitment to promote a healthy
PHYSICAL ACTIVITY lifestyle choice to your place or to the
community exhibiting the Louisiana Christian
TOWARDS HEALTH & values.
FITNESS-HEALTH &
WELLNESS
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COURSE INTRODUCTION
Health has always been one of the central topics even from the early society. The ideas
spawned then are being echoed up to present. Hippocrates argued that disease is a product of diet,
lifestyle and environmental factors. In 50BC, Greeks believed that illness was a product of diet and
lifestyle. 19th century new intellectual movement popularized ideas about regaining or maintaining
one’s health through diet, exercise and other lifestyle measures. The philosophies embodied in
these 19th century systems – that a healthy body is a product of a healthy mind and spirit – are now
considered precursors to the current, thriving wellness and self-help movements. In addition,
although these approaches fell out of favor with the rise of modern, evidence-based medicine in the
mid-20th century, several of them are now regaining favor within the mainstream medical
community and the general public.
Our present society made health an essential component and added other terms such as
fitness and wellness - terms that are commonly used interchangeably to mean one and the same
and do not care to discover the difference. Advocates are multiplying, health and wellness
businesses are flourishing, practices and products labelled with health and wellness become
bestsellers and ideas and discoveries are relentless. Surely, we have a wellness revolution and it is
here to stay. It had crept into the world of business, governments and the educational platform.
Health and wellness in the tertiary level seeks to be health optimizing by means of
supporting you in accessing, evaluating, and making informed decisions about your own health and
wellbeing. Our strong conviction as your teachers is that you become an empowered learner who is
reflective, self-regulated, and self-directed throughout your life (CMO No. 80 series 2017). Fitness
for life is our tagline that will lead you to take responsibility for your activity, fitness and health that
will eventually prepare you to be physically active and healthy throughout your adult life.
Keven John N. Allit, MSPE Edita M. Docayso, MAPE Vivian Grace L. Kitongan, MAPE
Michael L. Anayasan Benny Kristoffer Duriano, PhD Sheila Marie M. Marquez, PhD
Claire Irish C. Balay-as Norman A. Elpa Sabado A. Padtoc, MAPE
Maureen Jane O. Bandoc, MAPE
Module 2: Exercise for Fitness, Health and Wellness
This module prepares you to embark in working towards your fitness, health and wellness.
This will specifically engage you in proper exercise program making that fits your physical
wellbeing. Principles of exercise will be reviewed and will be applied as you create your exercise
prescription plans. You will be tasked to do sample physical activities and exercises that can be
carried out in your exercise program.
UNIT 1: Principles of Exercise
Unit Learning Outcomes:
After studying the concepts discussed on the materials provided for you,
you should be able to:
 match appropriate exercises or training to fitness goals; and

 justify the important role of adhering to the general principles.
Engage
During the past months, most of us were confined indoors and were busy with things we
preferred or required to accomplish. The task below intends to refresh you with those activities.
How do you think the activities have contributed to your improvement?
Activity 1: My Quarantine Activities – a Reflection
A. Try to recall at least three activities that you have been doing since the start of the home
quarantine due to the Covid-19 Pandemic. Using the table below, describe briefly at least five
activities that you been doing most of the time in each month. (For offline students, use Module
2 Unit 1 Worksheet No. 1; Online students will get instructions from your FIT course facilitator)
March April May June July
B. Go over all the activities that you have been doing and classify each activity as to their purpose
whether it is related to Physical, Mental, Social, Emotional, Spiritual, environmental, and
financial aspect.
Purpose Activity
Physical
Mental
Social
Emotional
Spiritual
Environmental
Financial
Do you think those activities contributed to your health improvement? How?

_______________________________________________________________________________
_______________________________________________________________________________
__________________
Review again the list you have made, how many activities do you think have required you to exert
physical effort enough to be considered an activity for your health or fitness? The answer to that
question is for your reflection. However, medical literatures have already piled up evidences that
regular participation in physical activity/exercise is medicine. It is also a great contributor to well-
being. Hence, it is important that while you are young, choose to be active than to be glued to your
gadget.
Explore
Get ready for a work-out! This part of the module will guide you to do a simple work-out. Please
read the instructions stated in activity 2.
Activity 2: Work-out! Please open Unit 1: Introductory Work-out video on the memory stick
accompanying to this module. The same will be uploaded in the google classroom by your FIT
course facilitator.
NOTE: PLEASE LISTEN TO THE SAFETY PRECAUTIONARY MEASURES MENTIONED
BEFORE THE WORK-OUT VIDEO.
Activity 3: What about the work-out?
1. Describe through a graph or in 1 or 2 sentences the exercises/movements on the first part of
the work-out in terms of intensity.
2. Describe what movements can produce a low/moderate/high intensity exercises based on
the work-out that you had.
_______________________________________________________________________________
_________________________________________________________________________
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__________________
(For offline students, use Module 2 Unit 1 Worksheet No. 2; Online students will get
instructions from your FIT course facilitator)
Explain

Go over the PowerPoint presentation: Module 2_UNIT 1_Exercise Basics accompanying
this module. The first part provides an analysis of the work-out which you just did and will
provide further explanation on the general principles of exercise.
o For online students, your FIT course facilitator will upload this in the google classroom.
A summary of the concepts discussed in the material can be found in the following texts:
Kinds of Exercises
1. Aerobic and Anaerobic Exercise – From the word “aero” which means in the presence of
oxygen, muscle groups are activated by this type of exercise rely on the sufficiency of
oxygen during metabolism to extract energy in the form of adenosine triphosphate (ATP)
from amino acids, carbohydrates and fatty acids. It is an exercise/physical activity that uses
large muscle groups, can be maintained continuously and is rhythmic in nature.
Examples of aerobic exercise include swimming, jogging, hiking, long distance running and
walking.
On the other hand, anaerobic Exercise is an intense physical activity of very short
duration, fueled by the energy sources within the contracting muscles and independent of
the use of oxygen as an energy source. Examples of anaerobic exercise include sprinting
(short dashes like 50, 100, 200-meter dash).
Both exercises have been found to exert potential benefit to the cardiovascular
system. Hence, they are obviously for cardiovascular training.
2. Resistance Exercise/Weightlifting Exercise – This exercise is designed to improve
muscular fitness by requiring a muscle or a group of muscles to contract against external
load. The external load can be dumbbells, exercise tubing, your own body weight, bricks,
bottles of water or any object that cause the muscle to contract. This is also called
resistance training. Resistance training have been shown to have a positive impact on many
health measures, and the collective impact can significantly improve functionality, well-being
and quality of life.
3. Flexibility Exercise - This exercise increases the elasticity of muscles and tendons
surrounding a joint in order to improve flexibility. The following are common types of
flexibility exercises.
a. static stretching – this is executed by extending the targeted muscle group to its
maximal point and holding it for 30 seconds or more. There are two types of static
stretches:
a.1. Active: Added force is applied by the individual for greater intensity
b.2. Passive: Added force is applied by an external force (e.g., partner or assistive
device) to increase intensity
b. dynamic stretching – this is a stretch that requires the use of continuous movement
patterns that mimic the exercise or sport to be performed. Generally, this intends is
to improve flexibility for a given sport or activity. Example would be a sprinter doing
long exaggerated strides to prepare for a race.
c. ballistic Stretching - this type of stretching involves quick jerking and often bounce-
like movements such as bouncing when trying to touch the toes. Unfortunately, this
kind of stretch has been thought to have more disadvantages than its advantages as
performing jerking movements can predispose the muscles to injury.
4. Neuromotor Exercise – this is sometimes called “functional fitness training,” to improve

balance, stability, agility, and coordination.
Elements of the work-out
1. Warm-up – This is a brief (5-15 minutes) period of exercise that precedes the conditioning
portion of exercise session. This period allows the body to adjust to the demands of
exercise. At rest, the skeletal muscles receive about 15-20% of the blood pumped from the
heart; during moderate exercise, they receive approximately 70%. This increased blood flow
is important for warming the body since the blood carries heat from the active muscle to the
rest of the body. It can reduce the strain on the heart imposed by rapidly engaging in heavy
exercise and may reduce the risk of muscle and tendon injuries.
The warm-up should gradually increase in intensity until the desired intensity of
training is reached.
2. Work-out or conditioning phase – This phase targets your fitness goal. This is also
termed as the conditioning period.
3. Cool-Down – This is a 5 to 15-minute period of low intensity exercise that immediately
follows the primary conditioning period. This will gradually lower the body temperature and
allows blood from muscles towards the heart. This can reduce the risk of post exercise
hypotension (and possible fainting) and dysrhythmias. This period also facilitates heat
dissipation and promotes a more rapid removal of lactic acid and catecholamines from the
blood.
FITNESS GOAL-SETTING
Goal-setting is an important element in starting an exercise plan. Fitness goals are set
based on the physical fitness tests results. Generally, these will fall under any of the components of
fitness such as cardiovascular fitness, muscular fitness, flexibility and body composition. For those
intending to improve athletic performance, training goals would fall under the components of skill-
related fitness. (Note however, that the focus of this course is on health-related components. Your
Course facilitator can surely guide you if your level calls for skill-related fitness component
improvement and maintenance)
On Muscular Training/Resistance Training
When developing muscular training program, there are

at least three primary training goals that are considered. See if which of these applies to you.
1. Hypertrophy – This refers to an increase in muscle size or mass. For example, when you want
to look more “cut” or “wants bigger biceps” or “acquire the 6packs”, this means you desire for
the aesthetic look of that enlarged muscle groups. Physiologically, hypertrophy occurs when
there is an increase in size of the existing muscle fibers.
2. Muscular endurance - This refers to wanting more stamina and the feel of less winded after a
workout or physical activity.
3. Muscular Strength – This refers to wanting to be stronger of lift heavier weights/objects. This
is generally desiring to exercise at heavier workloads to enhance strength and power.
On Cardiovascular Training
In terms of cardiovascular training, the obvious goal is the

development and maintenance of aerobic fitness or
cardiovascular fitness/cardiorespiratory fitness. However, other
people are also focused on weight loss. This is fine, but it is
important to note that weight loss is achieved by both cardio and
weight training. For cardiovascular training, a training that
involves made one mode of exercise will not necessarily improve a different mode. A person who
has a high level of aerobic endurance as a runner may not be able to achieve the same level of
endurance as a cyclist. This is because the muscle activation patterns, and oxygen requirement
vary greatly among different modes of exercise. Therefore, the responses and adaptations will not
be equal. Therefore, it is better to analyze your current cardiovascular fitness level (VO2max) so that
you can decide and be guided on what level will you be aiming for. This can also guide you in
identifying your mode of aerobic exercise such swimming, cycling, running, walking, aerobic
dancing and other types of sport or physical activity.
On Flexibility Training
Increased flexibility provides various benefits which

includes reduced muscle tension and increased relaxation, ease of movement, increase range of
motion, improved circulation and air exchange and injury prevention. Hence, proper flexibility and
stretching techniques are essential when planning to engage in a regular exercise for fitness.
Whether your aim is for muscular fitness improvement, aerobic fitness or weight loss, improvement
and maintenance of general body flexibility should not be undermined. After all, the four
components of health-related fitness are all important.
On Balance and Stability
Another less obvious goal is the development and maintenance of balance or stability.
“Balance” is defined as the ability to maintain a position for a given period of time without moving.
Just like flexibility, this is still a requirement for our body. Training for balance and stability should
form part of the activities or exercises that can be embedded on your exercise routine as you aim
for muscular, aerobic and flexibility fitness.
SAQ1: Based on my fitness test result, what do I really need? What should I do to improve or
maintain my fitness level? Fill-out the blanks:
I want to improve/maintain my ________________ (state what fitness component.

I am interested in doing the following exercises/physical activities: _________________ aerobic
fitness.
(note: this is only for reflection. Your answer is ungraded but is needed for the completion of the
course. For offline students, use Module 2 Unit 1 Worksheet No. 3)
The FITT formula
In your previous Physical Education classes, you have learned that the FITT formula in exercise
stands for:
F how often you work (frequency)
I how hard you work (intensity)
T how long you work (time or duration)
T The specific type or mode of physical activity or exercise you choose
Here is a quick example of both a cardiovascular and resistance work-out program that utilizes
the FITT principle.
Cardiovascular training Resistance training

F 4x per week 3x per week
I 80% of MHR; 70% of your maximum 1 rep strength
T 45 minutes 8-12 reps
T Walking Dumbbells
Elaborate
You have now reached the part of the unit where you can already apply the concepts you
have learned: the kinds of exercise, FITT formula, the elements of a work-out. And some specific
fitness goals. Please accomplish the task below. This will initially help you reflect and decide what
you can do to get started with your physically active lifestyle.
Activity 3: My Physical Activity Pyramid
A. Design your physical activity pyramid as your first step towards a physically active lifestyle for
your health and fitness. A sample has been provided below. You may just replace the data
provided whichever is applicable to you. Identify the kinds of exercises that you want to
participate in for aerobic (ex. Swimming, running, etc.) and strength training (ex. Weight training
using machine or free weights). Identify also what you need to lessen and place them at the
peak of the pyramid.
(For offline: for offline students, please use Module 2 Unit 1 Worksheet No. 4 ). Accomplishing
this task is scored as 10pts.
Evaluate
Activity 4. Summative Assessment
Instructions:
1. Your output for this activity should be video recorded and submitted through the memory
stick accompanying this module. For offline students, submit your output through the
memory stick which will be returned at the end of the term. The file name of your output
should be labeled as - FAMILY NAME, CLASSCODE WORK-OUT 1 (Ex. BANDOC,
7888_WORK-OUT 1) For online students, please turn-in your answers as instructed by your
course facilitator at the google classroom.
2. Perform a 5-minute exercise that illustrate the three phases of exercise following time
distribution indicated:
a. Warm-up phase in 1 minute
b. Work-out proper in 3 minutes
c. Cool-down phase in 1 minute
NOTE: The required distribution of minutes is only for assessment purposes. This is for me to
assess whether you have clearly understood one important principle of exercise, that is: THE
ELEMENTS OF THE WORK-OUT.
3. Take note of the following Criteria used in grading your output:
Exercise followed the principle prescribed for warm-up phase – 10pts
Exercise followed the principles prescribed for work-out phase – 10pts
Exercise allowed the principles prescribed for cool-down phase – 10 pts
Activity 5: Reflection: Answer the questions: (for offline students, use Module 2 Unit 1 Worksheet
No. 4 for your answers. Online students, please get instructions from your FIT course instructor)
1. Why do we need to include warm-up exercises and cool-down exercises in your exercise
routines? Support your answer by citing an example from your own experiences. (10pts)
_______________________________________________________________________________
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2. How important is goal setting in fitness development? (5pts)
_______________________________________________________________________________
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_______________________________________________________________________________
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References:
Plowman, S. & Smith, D. (2011). Exercise Physiology. Lippincott Williams & Wilkins: Philadelphia
Powers, S., Dodd, S. & Kackson, E. (2014). Total Fitness & Wellness. Pearson: Boston
ACSM’s Resources for the Personal Trainer. Lippincott Williams & Wilkins
UNIT 2: WORKING TOWARDS CARDIORESPIRATORY FITNESS

Unit Learning Outcomes
At the end of the unit, you should be able to:
 make decisions on what exercise/physical activity to participate in as a lifetime activity for

aerobic fitness;
 design a personal cardiorespiratory exercise prescription; and
 implement the initial part of a designed exercise program.
Engage
Once again, may we review the concepts that you have learned on the general training
principles of exercise specifically on the following: principle of overload, progression, specificity,
reversibility, and recuperation. A brief summary of this is hereby provided to remind you of this
concept. This is very important for your own safety as you start your journey towards becoming a fit
professional.
General Training Principles:
1. The Principle of Specificity states that the effect of exercise training is specific to those
involved in the activity. This is also called SAID principle which stands for “specific
adaptations to imposed demands” – that is what you do is what you get. Therefore, fitness
programs for children and adolescents for example differ from those for older adults.
Training programs for athletes differ from the training programs for non-athletes. Another
example would be, sessions of curl-ups will not yield improvements on arm muscles, push-
ups do.
2. The Overload Principle states that stress placed on the body must be greater than normal
during a specific workout, and it should exceed the stress during the previous workout in
order to improve fitness level.
3. The Principle of Progression states that overload should be increased gradually. The ten
percent rule also states that training intensity or duration of exercise should not be increased
by more than 10% per week. However, a continuous unbroken increase in load should be
avoided. It means that progression occurs in a series of incremental steps (called
steploading) in which every third or fourth change is actually a decrease in training load.
This can be illustrated in the graph. It presents an incremental step series from week one to
three. However, the decrease in required on week four. This step-down allows for recovery,
which leads to adaptation. Each step should be small, controlled and flexible. A continuous
inbroken increase is training should be avoided.
4. The Principle of Reversibility states that attained fitness level can decline due to physical
inactivity. Hence, one has to maintain a program to sustain the desired fitness level.
5. The Principle of Recuperation states that the body requires recovery periods between
exercise training sessions to adapt to the exercise stress. Adaptation is the change in
physiological function that occurs in response to training/exercise. Adaptation occurs during
the periods of rest, when the body recovers from the disruption of previous body condition or
fatigue. Everyone who are engaged in regular work-out should consider this principle in
order to get the maximum benefit from exercise. Again, adaptation allows you to either do
more work or do the same work with a lesser effort.
6.
7.
Explore
The table below is a sample of exercise program that targets a specific fitness goal. Go over each
of them and see if it contains the following:
1. Fitness goal
2. Frequency of exercise
3. Duration of exercise
4. Intensity of exercise
5. Appropriateness of the mode of exercise (type of exercise)
Beginner Exercise Program

Fitness Goal Monday Tuesday Wednesday Thursday Friday Saturday
Cardio- 5 min walking 5 min walking 5 min
respiratory (Warm up) (Warm up) walking
(Warm up)
S u n d a y
10-20 min 10-20 min
jogging jogging 10-20 min
(Workout) (Workout) jogging
(Workout)
Muscular 5-10 min 5-10 min 5-10 min
Fitness (Warm up) (Warm up) (Warm up)
1 set/15 reps 1 set/15 1 set/15 reps

(6-10 exercises reps (6-10 (6-10
designed to exercises exercises
target major designed designed to
muscle to target target major
groups) major muscle
(Workout) muscle groups)
groups) (Workout)
(Workout)
Flexibility 2 reps/15 secs 2 reps/15 secs 2 reps/15 secs 2 reps/15 2 reps/15 2 reps/15
each (5-15 min) (5-15 min) each (5-15 secs (5-15 secs each secs (5-15
min) min) (5-15 min) min)
Coo Down Cool Down Cool Down Cool Down Cool Down Cool Down
Notice that there are fitness goals. It is implied that this individual whose program was
illustrated above intends to improve or perhaps maintain aerobic fitness, muscular fitness and
flexibility. What about the intensity of exercise? For cardio exercises – jogging, this individual is
exercising at lower intensity as indicated by exercising between 50 to 70% of HRR. For
weightlifting, this individual’s intensity of exercise was not specified however as indicated by the
number of reps, it is also implied that he is exercising in low intensity because he is a beginner.
What about the duration of exercise? Well, check the length of time indicated for each. What about
the appropriateness of exercise? Isn’t it that weightlifting is for muscular fitness? And Jogging as an
exercise is aerobic in nature, so it is definitely for the heart and lungs.
The next section of this unit will now direct you to focus only on one important component of
fitness. This is considered the cornerstone of fitness because it is all about the fitness of your
cardiovascular system. Of course, you are aware how important is our cardiovascular system.
Explain
Towards Cardiorespiratory Fitness
Cardiorespiratory training is one of the primary components of a balanced exercise. The

table below presents a sample of an exercise prescription for the development/maintenance of
cardiovascular fitness.
Frequency 3 – 5 times per week

Intensity 50% - 85% of HRmax (depends on individual’s MHR)
Time/duration 20-60 minutes per session
Type/Mode Jogging
The following discussions will help you understand how this is done:
The Aerobic/Cardiorespiratory Exercise Program
A. The Warm-up:
Points of Consider:
 Be reminded that this phase is very important because of the benefits that were mentioned in
the previous lesson. – Generally, this is for your SAFETY and for you to MAXIMIZE THE
BENEFITS AN EXERCISE PROGRAM.
 In this period, do 5 to 15 minutes of low-intensity exercise and some light and dynamic
stretches.
 Aside from the heart and lungs, body parts which will be engaged or used during your work-
out should be prepared. If your work-out for the day is jogging, then warm-up will logically
include walking for a couple of laps or distance.
B. The Work-out:
On the FREQUENCY of exercise:
Three to five (3-5) sessions per week to achieve near-optimal gains in cardiorespiratory fitness
with minimal risk of injury is recommended. However, better gains of fitness level can be achieved
with as few as 2 exercise sessions per week. You may not actually see significantly greater
improvements in your cardiorespiratory fitness if you exercise more than 5 days per week, Higher
frequency will just yield risk of injury.
On the INTENSITY of exercise:

Your aerobic fitness improves when the training intensity is at least 50% of VO2max. Training
intensities that are too high does not significantly result to greater benefits and even increases risk
for injury. Hence, the recommended intensity is between 50% to 85% of VO2max.
This means that you have to determine your target heart rate (THR). This is your
recommended heart rate during the work-out phase. This should be maintained to
get the potential benefit that your exercise provides.
DETERMINING YOUR TARGET HEART RATE – the Recommended Intensity of

Cardiorespiratory Exercise
*If you take your pulse from you neck, be careful to press lightly. There is a receptor in the carotid
artery that responds to changes in pressure, and too much pressure will make your heart rate slow
down.
1. Take your Resting Heart Rate (RHR) – It is best to take it for 30 to 60 seconds when you are
relaxed – that is after getting up from bed in the morning.
2. Estimate your Maximum Heart Rate (HRmax) using the given formula:
HRmax = 206.9 – (.67 x age in years)
For example, we can estimate a 20-year-old maximal heart rate in the following:
HRmax =206.9 – (.67 x 20)
HRmax = 194bpm
3. Determine your Heart Rate Reserve (HRR). This is the difference between your maximal
heart rate and resting heart rate.
HRR = HRmax – RHR (resting heart rate)
For ex. HRR= 194 – 60 = 134bpm
4. Calculate the 50% and 85% of HRR using the formula:

a. .50 x HRR = 50% of VO2max .50 x 134 = 67bpm
b. .85 x HRR = 85% of VO2max .85 x 134 = 114bpm
5. The final step is to add the RHR back to the values you have computed in step 4.
50% of VO2max + RHR
85% of VO2max + RHR
For ex. 67 + 60 = 127bpm

114 + 60 = 174 bpm
 The 2 values that you get is NOW your TARGET HEART RATE (THR).
On the given example, the THR is 127 – 174bpm. This means that this 20-year-old
individual should exercise within this range. His heart rate DURING the exercise is
recommended to fall within the computed range. Below it is very low in intensity and
more than the range is considered a very high intensity for him.
SOME IMPORTANT CONSIDERATIONS:
 When is the best time to check if you are exercising within the rage of your target heart rate?
This is approximately right after the first 10 minutes of your work-out phase.
 If it is not within the range, you should either increase or decrease the effort that you exert
during the work-out.
 After regularly exercising for quiet sometime maybe after two months, check again your
RHR. If there are changes, then recompute your THR. As an indication of fitness
improvement, Resting Heart Rate should be lower as compared to the initial RHR before
your regular aerobic exercise program implementation.
 Exercising at intensities beyond the recommended level shifts you from aerobic exercise
into anaerobic exercise. Although this may increase your power, aerobic exercise is best for
improvements in cardiorespiratory fitness.
 Similar increases in cardiorespiratory endurance may be achieved by moderate-intensity,
longer-duration activity as opposed to a vigorous- intensity, shorter-duration activity.
 The moderate-intensity values for even as low as 60% to 70% of HRR is most applicable to
individuals who are less fit. This is also implied that this is the intensity heart rate of
beginners.
 Vigorous – intensity exercise, shorter duration activity is preferred by some people because
they can be active for shorter periods of time. The drawback to this type of activity is that
you are at greater risk of injury and it can feel strenuous.
 Moderate intensity, longer duration exercises can provide the same benefits with a lower
risk of injury and less strenuous. The only drawback is that it takes a longer duration.
On the Time/Duration of Exercise
The duration of exercise does not include the time allotted for warm-up and cool-down. The
recommended duration of the work-out is 20 to 60 minutes.
 The principle of individuality, progression and specificity should be considered. Hence, the
duration will depend most likely with your current fitness level. A beginner will exercise in
shorter duration.
 At the same time, if you choose lower-intensity exercise rather than high-intensity, you will
need to make the duration of exercise longer. If you exercise in higher intensity, then a
shorter duration is advised. You will see similar improvements.
On the Type/Mode of Exercise

Choose an activity that uses repetitive, rhythmic, large-muscle movements performed
continuously over an extended time. Start-and-stop sports such as basketball, tennis, and
racquetball also are aerobic, if skill levels allow for continuous play and are intense to raise heart
rate to target levels.
Some Factors to Consider when Choosing the Mode/type of exercise:
1. Availability
2. Ability to perform the activity/exercise
3. Preference/ interest
4. GOAL
5. MEDICAL CONDITION – medical examination is very important before participating in a
regular exercise. The result of medical examination is a more exact way of determining
your personal strengths and limitations. The doctor can specify your appropriate target
heart rate. This is for your safety.
TWO training techniques are usually used today:
1. Cross training - This is the use of multiple training modes. To train, you can participate in
an aerobics class in one day, rune one day, and swim another day. This reduces
boredom and reduces injury of overused muscles.
2. Interval Training – This includes repeated sessions, or intervals of relatively intense
exercise alternated with lower-intensity periods to rest or recover. Usually, this is used in
the improvement phase of the work-out plan when you have been working out for quiet
sometime.
Alternatives of Aerobic Exercises are presented in “Module 2 Unit 2 Alternative Aerobic

Exercises PowerPoint Presentation” – For offline students, please open this in your memory stick,
while online students can view this in their google classroom.
You are now ready to DEVELOP YOUR EXERCISE PLAN. Think about what physical
activity/exercise would you be doing while you read through the following:
DEVELOPING PERSONAL EXERCISE PRESCRIPTION
Initial Conditioning Phase

Starting slowly will allow the body to adapt gradually to exercise and to avoid soreness, injury,
and discouragement. Generally, this stage lasts 4 weeks, but it can be as short as 2 weeks or as
long as 6 weeks, depending on your initial fitness level. For example, if your cardio respiratory
fitness is poor, the initial conditioning stage will likely at least closer to 6 weeks, but if you start at
a relatively high cardiorespiratory fitness level, 2 weeks might be sufficient.
You should include 5- to 15-minute warm-up and cool-down phases with each workout. In the
initial conditioning period of your workout, exercise intensity will be low, typically 40%-60% HRR.
For people who have never been involved in a regular exercise program or who have very low
fitness, the initial intensity might even be less than the 50% HHR we calculated earlier. It is
acceptable to start at an intensity of 40%-50% HRR if that is comfortable for you. The duration of
the session will likely be short. Initial sessions for a person with very low fitness might be as short
as 10 to 15 minutes. At these intensity and duration levels, an exercise frequency of 3 or 4 days
is ideal. Here are some key points to remember for your initial conditioning stage:
 Start at an exercise intensity that is comfortable for you.
 Increase your training duration or intensity when you are comfortable, but do not increase
intensity and duration at the same time. Gradually increase your duration, and then work
on increasing the intensity. Your goal should be 20 to 30 minutes of continuous low to
moderate (40%-60% HHR) activity at the end of the initial conditioning phase.
 Be aware of new aches or pains. Pain is a symptom of injury and indicates that the body
needs rest to repair itself
Improvement Phase
The improvement phase can range from 12 to 40 weeks and your program will progress more
rapidly during this period than in the initial conditioning phase. Duration and frequency are
increased first, and then the intensity is increased toward the upper end of the THR (60%-85%
HRR or RPE of 13-16). The changes should be gradual, with increases in duration of no more
than 20% per week until you can do 20 to 30 minutes at a moderate to vigorous intensity.
Frequency of 3 to 4 days might still be appropriate, but if you want greater changes in your
cardiorespiratory endurance, increasing to 5 days might be necessary. A general
recommendation is to increase the intensity by no more than 5% of your HRR every sixth
exercise session. If you are exercising 3 days per week, that means an increase every 2 weeks.
As you can see the changes are gradual, and you should not feel pressure to make increases
faster than you feel comfortable doing.
Maintenance Phase
The average college-aged student will generally reach the maintenance phase of the exercise
prescription after 16 to 28 weeks of training, but it might take longer for those who started at a low
fitness level. In the maintenance stage, you have achieved your fitness goal, and your new goal
is to maintain this level of fitness. You still need to exercise regularly, but you do not need to keep
increasing all of the components of your exercise prescription. Several studies have shown that
the key factor in maintaining cardiorespiratory fitness is exercise intensity. If you keep your
intensity at the same level you reached in the final weeks of the improvement stage, you can
reduce your frequency. Exercising as few as 2 days per week can still maintain your fitness level.
If you keep to the same frequency and intensity as you achieved during the final wheel of the
improvement stage, you can reduce duration to 20 to 25 minutes per session. However, if you
hold frequency and duration constant, decreasing intensity by even one-third can significantly
decrease your cardiorespiratory endurance. So, if you keep up your exercise intensity, you can
cut back the duration or frequency and keep your hard-earned benefits.
Adapted from: Powers, S., Dodd, S. & Jackson, E. (2015). Total Fitness and Wellness
The tables below further illustrate an application of the discussion provided above.
(Beginner)
Week/Days Monday Tuesday Wednesday Thursda Friday Saturday Sunday
y
Initial Conditioning
Week 1 10 min 10 min 10 min
Improvement
Maintenance
Week 18 30 min 30 min 30 min 30 min
Intensity key
Initial Conditioning- 60% of HR max
Improvement- 70 % of HR max
Maintenance- 75% of HR max
(Intermediate)
Week/Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Improvement
Maintenance
Intensity key
Maintenance- 80% of HR max
(Advanced)
Week/Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Improvement
Maintenance
Intensity key
Maintenance- 80- 85% of HR max
Elaborate
The discussion about developing an exercise prescription plan have provided tips on
starting your aerobic work-out. It was pointed out that starting slowly is the key for safety and for
you to maximize the benefits that this exercise will provide you. By now you have also finalized
what activities will you be participating in as you start a physical active lifestyle. Please accomplish
activity 1 to help you draft your plan. This is ungraded however; it is needed for the completion of
the course.
Activity 1. My Exercise Prescription Plan. Please use Module 2 Unit 2 Worksheet No. 1 to place
for your answers.
1. Why do you want to do aerobic exercises?

_______________________________________________________________________________
_________________________________________________________________________
__________
2. What aerobic exercises/cardiorespiratory exercises will you be participating in?

_______________________________________________________________________________
__
3. How many times will you be doing the activity within a week?
_______________________________________________________________________________
__
4. Do you think you are at the beginner’s stage? Intermediate stage? Or advanced stage? (Encircle
what stage are you in. If you are physical active for quiet sometime now then perhaps you are in the
intermediate stage or even advance stage. However, if you have not been active then obviously, you
are at the beginner’s stage).
Beginner Stage Intermediate Stage Advanced Stage
Evaluate
Accomplish activity 2 to 4 to finally assess your progress in this lesson:
For offline students, use Module 2 Unit 2 Worksheet No. 2 for your answers. For online students,
please get the instruction from your course facilitator through the Google classroom.
Activity 2: What is my target heart rate?
Instructions: Determine your target heart rate by using the steps discussed. Fill out the blanks
below:
YOUR target heart rate (THR) range is calculated in steps.
STEP 1: Calculate your estimated maximal heart rate (HRmax).
AGE: _____ RHR: ________
(HRmax)= 2069 – (.67 x age) HRmax = _______
STEP 2: Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your
HRmax (use the 60-seocnd count from above).
HRR= HRmax – resting heart rate HRR=____
STEP 3: Calculate 50% and 85% HRR (use decimal values).
Lower end of THR = 0.5 (HRR) = ____________
Upper end of THR = 0.85 (HRR)= _____________
STEP 4: Add your resting heart rate back to these values.
50% HRR + resting heart rate = ______________
85% HRR + resting heart rate = _______________
THR = _________________________bpm to __________________bpm
Finally, what type of exercise will you be participating in? __________________
Who are your companions in this doing this activity? (mention 1 or
more)___________________________________________________________
Develop your personal exercise program/prescription based on your current fitness level and goals. Record the appropriate
information in the spaces provided below. The first row is made for your guide.
Place here dates and time of exercise. Fill out only columns of applicable days.
Week Phase Intensity Exercise Duration(min/day) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(COMPUTED Mode
THR)
1 Initial phase 124 – 140bpm jogging 20 mins/day Aug 20 Aug 20 Aug 20
6:00- 6:00-6:40AM 6:00-
6:40AM 6:40AM
2 124 – 140bpm
3 124 – 150bpm
4 124 – 160bpm
5 Improvement 124 -174bpm
phase
6
7
8
9
10
11
12
13 Maintenance
Phase
14 124-174bpm
or recompute
15 if there is an
16 improvement
in the RHR
Activity 4: Read the instruction very carefully. Start your cardiorespiratory exercise now. Set your schedule and start
implementing the plan you have developed in activity 3. Document one of your work-out sessions by taking a video clip for each
phase of your work-out as follows. Show also in your video that part when you are checking your target heart rate to make sure that
you are exercising within your prescribed intensity of exercise. However, NOTE that the whole session ideally lasts for 20 to 60
minutes or more. I am confident that you will still perform this work-out as you have planned because it is for your own good – for
your own fitness.
Warm-up – 1 minute
Work-out – 4 minutes (show also yourself here taking your pulse to intentionally check if you are exercising
within your Target Heart Rate Range)
Cool-down – 1 minute
Compile these video clips in a folder labeled as FAMILY NAME, Module 2 Evaluation Activity 4. (ex. BANDOC Module 2 Evaluation
Activity 4) and submit it through the memory stick accompanying this module. This will be returned at the end of the term.
Criteria:
1. Followed the elements of exercise (warm-up, work-out/conditioning and cool-down) 10pts
2. Exercises within the target heart rate based on the result in activity 2 - 10 pts
3. Documentation (video) is Dependable (reflects actual execution of the work-out) – this will NOT need editing as it will just
GET MUCH OF YOUR TIME. - 10 pts
Unit 3: Working Towards Muscular Fitness
Unit Learning Outcomes: At the end of the unit, you should be able to:
 identify exercises or physical activities that target muscular fitness;
 design a muscular program targeting muscular fitness; and
 perform the designed muscular exercise program.
Engage
Go back to your pre-test result by referring to your Fitness test Form. Do you think you need
to improve your muscular fitness level? If yes, this unit will help you work towards it. If your answer
is No, it is still best to maintain it, right? Remember that one principle in training is the principle of
reversibility. This states that when you stop doing exercise your attained fitness level can go back to
the initial level.
Explore
Reminder:
It is important to note that before accomplishing this part, you should have read and explore the
material about exercise programming- Module 2 Unit 3 Muscular Exercise Programming. For offline
students, please check your memory stick. For online students, your course facilitator will give you
instructions.
Without muscle, humans couldn't live. Muscles allow someone to inhale, speak, move, etc.
Also, muscle regulates or controls breathing, digestion, and heartbeat as a result it's important to
exercise our body to assist our muscles to develop their functions. As to grasp what reasonably
exercise is suitable with our different a part of our body it's important to understand what muscular
fitness is. For an easier way to understand, muscular fitness means having muscles that can lift
heavier objects or muscles that will work longer before becoming exhausted. Muscles are designed
to produce quick power, strength to beat force, and to sustain locomotion for extended periods of
time. That being said muscular fitness is when the muscle has the flexibility to perform all of those
tasks efficiently and effectively. By altering the variables during exercise training, we will train our
muscles to be effective at performing these tasks.
As a result, muscular improves when a person does different activities that build or maintain
muscles (strength) or that increase in how a person can use his or her muscles in a certain period
of time (endurance). It is recommended to follow a scientific and progressive model to reinforce
muscular fitness. This will take us thru exercises designed for stabilization, strength endurance,
maximal muscle strength, and muscle power. Such activities like push-ups, weight lifting, leg lifts,
etc. that can improve muscular fitness, for example, it is noticeable that people who engage in
muscular activities have a higher muscle fitness that they can carry heavy stuff or materials more
easily, pick up things without feeling as much strain, or carry heavy items longer before getting too
tired to continue. Having stronger muscles also protects the joints
While there are five components of fitness, muscular strength and muscular endurance can
fall into the identical umbrella of muscular fitness: Muscular endurance is the ability to repeat
muscle movement over a period of time while muscular strength is the ability of a muscle group to
apply a maximal force against resistance at one time. Both of these components focus on training
on the neuromuscular system, but in different ways. Strong, healthy, and fit muscles help you to
perform daily physical activities. Also, muscular fitness helps you to reduce fatigue, avoid back pain,
and prevent muscle injuries and muscle soreness.
Benefits of Improving Muscular Fitness

 Ability to do more strenuous work
 Less susceptible to muscular fatigue
 Improved appearance, good posture, build strong, healthier muscles and bones
 Ability to do more work over a longer period of time
 Less injury prone
 Athletic performance
 Helps maintain healthy body weight by burning calories and enhancing your body composition,
which is the ratio between fat and muscle.
 Boost mood and energy levels while promoting healthy sleep patterns. This may boost
confidence, provide a sense of accomplishment, and allow you to add more difficult or
strenuous activities to your fitness routine.
 More stability, balance, and flexibility
An illustration of the major parts of the muscular system is provided for your reference. Locate the
different muscles on your body while you study the material. This will help you in accomplishing the
next activity. At the same time, knowing the different muscles will guide you identify appropriate
exercises when you are already on your own.
Activity 1. Complete the table below. (Use Module 2 Unit 3 Worksheet No. 1)
List of specific muscular exercise List at least 3 major muscles involved
that target the muscle
Push-ups
Curl-up
Plank
Deadlifts
Pull-ups
Side Lateral Raise
Squat
Leg Curl
Explain
Muscular Exercises
It is important to develop a routine that you enjoy while targeting your fitness and wellness goal.
You may change your exercise routine as often as you like to target the different muscle groups or
to prevent you from getting bored. Along with the different components of exercises, lamp up your
usual activities to build muscular strength and endurance. Make a point to incorporate more of
these everyday tasks into your daily routine so you can enjoy the benefits of a strong body.
Muscular Programming (Open Module 2 Unit 3 Muscular Exercise Programming PPT). Before
you do the activity, make sure that you have read, viewed and explored the material about exercise
programming.
Elaborate
Let’s do this.
Activity 2. Creating a Muscular Exercise Program
Create a sample muscular exercise program using the 3 split template previously discussed. It
means that you will be creating a program for Full body split, Push-pull-leg split and 5-day split
based on the table. (Use Module 2 Unit 3 Worksheet No. 2)
A. Full Body Split
B. Push-Pull-Leg Split
C. 5-day split
Below is a sample list of muscular exercises. Choose which of those are appropriate for full body
split, Push-pull-leg split and 5-day split.
Table A: Gym work-out/with equipment or machine
Over
Leg raise Plank Crunches Flat bench press head Pull ups
Shoulder press
Deadlifts Squats Lunges Calf Raises Inclined Inclined

dumbbell press dumbbell press
Dumbbell Low cable Barbell row Single arm Cable upright

Triceps Reverse row dumbbell row row
extensions grip lat pull
down
Weighted Dips Dumbbell

Leg press Leg Leg curls Standing calf shoulder press
extensions raise
Barbell Inclined Dumbbell Side lateral Triceps Triceps dips

Curls dumbbell curls raises Press
hammer down
curls
Table 2: Home workout: Alternative

Towel bicep Tower pull Towel Rows Bent over rows Towel lat pull Single arm
curls up down bent over row
Bicep curl Prone Pike push- Suitecase Back pack Chair dips
cobras ups military press push ups
Elevated Tricep kick Tricep Back pack Bulgarian split Jump squat
push ups backs extensions squats squats wall sit
Back pack Single leg Fast feet Lunge pulse

RDLS hip thrusts Knee drove
Evaluate
Now it’s your turn to implement the program you created in activity C.
Choose among the three programs that you created.
UNIT 4: DEVELOPING YOUR EXERCISE PROGRAM - FLEXIBLITY

Unit Learning Outcomes
At the end of the unit, you should be able to:
 enumerate the benefits of flexibility training;

 demonstrate proper execution of exercises; for flexibility development; and
 develop a personal flexibility exercise prescription; and
 design your personal full-body work-out which you can implement as you start your journey
towards a physically active lifestyle.
Engage
This part of the module aims to enhance your knowledge and skills in implementing an
exercise program for flexibility development and maintenance. Let us take a look at some benefits
which may surely convince you to practically move and stretch out those muscles.
Benefits of Flexibility
 Increases range of motion (flexibility)
 Allows greater freedom of movement and improved posture
 Helps prevent low back pain
 Increases physical and mental relaxation
 Decreases muscle tension and soreness
 Reduces the risk of injury
Explore
Stretch Out!
 For offline students, a video on “Flexibility Work-out” has been prepared for your guide –
Module 2 Unit 3 Flexibility Work-out Video
 For online students, your course facilitator will provide you the material in the google
classroom
Activity 1: Perform the flexibility work-out using the video as a guide. Note the following while
doing the exercises:
 Based on the exercise performed do you think there is a need to include the major parts of the
body in a flexibility work-out?
 How long is the stretching held?
 How will you perform the flexibility exercises correctly and safely?
 How many times do you think you should be doing this kind of exercise to become flexible?
Your answers to the questions should be consistent with the foregoing discussions. At the
same time, those are actually some point that you have to consider in developing and
Explain
Let us now look into some concepts that clarify the questions above. Flexibility development
also follows the parameters of the FITT acronym. At the same time, proper body position and
exercise execution should be done to maximize the benefits produced by the flexibility training
program.
Flexibility Program Development

Frequency It is currently recommended that stretches be performed at least 2-3 days a
week, including two to four stretch repetitions per muscle group. Studies have
found no increase in hamstring flexibility in 93 female and male subjects when
the frequency of stretching has increased from one to three times per day.
Little research exists to refute the practice of stretching daily whether followed
by other physical activity or not.
Intensity Moving into position of mild discomfort before holding a stretch is the current
recommendation on static flexibility training intensity. This is usually held
between 13 to 15 seconds for beginners and up to 25 to 30 secs for
advanced.
Time/Duration Holding the stretch for 10 to 30 seconds for active static stretches is
recommended. (note: for this lesson, stretches are focused on static stretches)
Type/Mode General stretching routine be used to best improve flexibility. This means that
stretches should involve all the major muscles and tendon groups of the body.
General flexibility is ideal.
Below is a sample of a Flexibility Training Program. Notice that there are at least 6 to 8 exercises
involved and the duration of stretches is 15 seconds for the beginners and progresses in the
intermediate group to 20 and 30 seconds. Furthermore, the number of sets has been increased
from 1 to 3reps. For advanced program, it can actually reach until 4 reps but are held only until 30
seconds.
Flexibility Exercise Program (BEGINNERS)
Week/ Monday TUESDAY WEDNESDAY THURSDAY FRIDAY

Days
(WARM UP) (WARM UP) (WARM UP)
5-10 MIN 5-10 MIN 5-10 MIN
WEEK 1 AEROBICS AEROBICS AEROBICS
and 2 (WORKOUT) (WORKOUT) (WORKOUT)
6-8 EXERCISES 6-8 EXERCISES 6-8
1 REP/ 15 SECS 1 REP/ 15 SECS EXERCISES
1 REP/ 15
SECS
5-10 MIN 5-10 MIN 5-10 MIN
AEROBICS AEROBICS AEROBICS
(WORKOUT) (WORKOUT) (WORKOUT)
6-8 EXERCISES 6-8 EXERCISES 6-8
2 REP/ 15 SECS 2 REP/ 15 SECS EXERCISES
WEEK 3 2 REP/ 15
SECS
(COOL DOWN) (COOL DOWN) (COOL DOWN)
Breathing Exercises Breathing Breathing
5 minutes Exercises Exercises
5 minutes 5 minutes
Sample Flexibility Exercise Program (INTERMEDIATE)
Week/ Monday TUESDA WEDNESDAY THURSDA FRIDAY

Days Y Y
5-10 MIN 5-10 MIN 5-10 MIN AEROBICS
AEROBICS AEROBICS
WEEK 4- (WORKOUT) (WORKOUT) (WORKOUT)
7 5- 10 6- 10 EXERCISES 7- 10 EXERCISES
EXERCISES 2 REP/ 20 SECS 2 REP/ 20 SECS
2 REP/ 20 SECS
(COOL DOWN) (COOL DOWN) (COOL DOWN)
Breathing Breathing Exercises Breathing Exercises
Exercises 5 minutes 5 minutes
5 minutes
5-10 MIN 5-10 MIN 5-10 MIN AEROBICS
AEROBICS AEROBICS
(WORKOUT) (WORKOUT) (WORKOUT)
WEEK 8- 6-8 EXERCISES 6-8 EXERCISES 6-8 EXERCISES
11 3 REP/ 20 SECS 3 REP/ 20 SECS 3 REP/ 20 SECS
(COOL DOWN) (COOLDOWN) (COOL DOWN)
Breathing Breathing Exercises Breathing Exercises
Exercises 5 minutes 5 minutes
5 minutes
Here are some things to avoid during stretches
1. Don't hold your breath. Try to breathe as normally as possible during the exercise.
2. Do not fully extend the knee, neck, or back.
3. Do not stretch muscles that are already stretched.
4. Do not stretch to the point that joint pain occurs.
5. Avoid stretching when having someone help you with passive stretches. Make sure you
communicate about the end of the range of motion.
6. Avoid forceful extension and flexion of the spine.
For further understanding, illustrations are provided in the document in your memory stick.
 For offline students, open the document in your memory stick labeled as “Module 2
Flexibility Exercises”
 For online students, your course facilitator will provide you the material in the google
classroom
Elaborate
What about my flexibility?
You have now reached the part of this lesson where you can already ask the personal question –
what about my flexibility? Go back to the two flexibility tests that you have performed. How did you
make it? Do you think you need to improve more? Or maintain?
Below is a sample of Flexibility Progression Log used to record one’s progress in increasing
flexibility in selected joints. When you use it, record the date, hold time, and sets for each of the
exercises in the left column to track you progress. You can use this as you go along with your
flexibility exercise routine. This is only a sample for your use.
Flexibility Progression Log
Dates
Set/Hold Set/Hold Set/Hold Set/Hold

1. Lower leg Stretch
2. Shin Stretch
3. Thigh Stretch
4. Leg stretch
5. Modified Hurdler’s stretch
6. Inside legs stretch
7. Hip and gluteal stretch
8. Lower back stretch
9. Side stretch
10. Trunk stretch
11. Chest stretch
12. Neck stretch
Evaluate
Activity 2: Perform correctly the flexibility exercises indicated below. Use the illustration provided
in “Module 2 Flexibility Exercises” as your guide. Take a photo of you doing the correct exercise.
(Photo size).
1. Lower leg stretch 7. Hip and gluteal stretch
2. Shin Stretch 8. Lower back stretch
3. Thigh Stretch 9. Side stretch
4. Leg stretch 10. Trunk stretch
5. Modified Hurdler’s stretch 11. Chest stretch
6. Inside legs stretch 12. Neck stretch
For offline students, submit this in printed form or as a file properly labeled, or as a PowerPoint
presentation (Family Name, First name FLEXIBILITY EXERCISES). For example – BANDOC,
MAUREEN_ FLEXIBILITY EXERCISES); For online students, instructions will be handed in by your
FIT course facilitator.
Criteria: 50pts
Completeness of Exercises Performed
Proper and Clarity of Execution
Activity 3. SUMMING IT UP! Design a Full Body Exercise Plan that fits you.
As you prepare towards being a professional someday you have indeed a busy schedule. And you
will find it difficult to exercise into your day. Designing a full Body Exercise Plan is best for you. As
final requirement for this MODULE, design a Full Body Exercise Plan. Please read the instructions
below:
1. Use the format below to design your own plan. Instead of walking, think of other
exercises/activities; instead of a crunch, push-ups or dips, think of other activities/exercises.
2. Insert appropriately (own preference) on the matrix when you should be doing your warm-up
and cool down phase.
3. Add 2 more number of weeks that will reflect your knowledge of the progression and
overload principle.
4. The checklist below will further guide you to complete properly the task. Submit this together
with your developed work-out plan. Use MODULE 2 Workout plan Worksheet.
5. This is graded and scored as 40pts. Each item will be scored by your instructor for 5pts
each. You get the other 10pts if you have properly accomplished this task as instructed.
Put a check mark on the first column if you are convinced that you have successfully
accomplished the task identified on the second column.
1. Fitness goals are clearly stated.
2. Boxes are appropriately filled out (except for recovery periods like Sundays)
3. Principle of progression and overload have been reflected based on the frequency,
intensity, and duration of exercises
4. Activities are clearly indicated.
5. The execution of Warm-up and cool-down phase is reflected on the program (no
need to identify exercises for this. Just insert in the appropriate row or space the
words warm-up or cool-down)
6. Aesthetically designed the overall output. Use drawing materials or digital means
to design the overall output.
References:
Hoeger, W. & Hoeger, S. (2015). Lifetime Physical Fitness and Wellness. Cengage Learning: USA
Koetecki, J. (2014). Physical Actvity and Health: An Interactive Approach. Jones & Bartlett
Learning: Burlington MA
Powers, S., Dodd, S. & Kackson, E. (2014). Total Fitness & Wellness. Pearson: Boston
ACSM’s Resources for the Personal Trainer. Lippincott Williams & Wilkins

Fit HW Module 2

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FIT HW

INSERT RELATED PICTURE HERE COURSE LEARNING OUTCOMES

Module 2: Exercise for Fitness, Health and Wellness

UNIT 1: Principles of Exercise

Unit Learning Outcomes:

 match appropriate exercises or training to fitness goals; and

March April May June July

Do you think those activities contributed to your health improvement? How?

4. Neuromotor Exercise – this is sometimes called “functional fitness training,” to improve

On Muscular Training/Resistance Training

When developing muscular training program, there are

In terms of cardiovascular training, the obvious goal is the

Increased flexibility provides various benefits which

On Balance and Stability

I want to improve/maintain my ________________ (state what fitness component.

Cardiovascular training Resistance training

UNIT 2: WORKING TOWARDS CARDIORESPIRATORY FITNESS

At the end of the unit, you should be able to:

 make decisions on what exercise/physical activity to participate in as a lifetime activity for

Beginner Exercise Program

1 set/15 reps 1 set/15 1 set/15 reps

Cardiorespiratory training is one of the primary components of a balanced exercise. The

Frequency 3 – 5 times per week

The Aerobic/Cardiorespiratory Exercise Program

On the INTENSITY of exercise:

DETERMINING YOUR TARGET HEART RATE – the Recommended Intensity of

For ex. HRR= 194 – 60 = 134bpm

4. Calculate the 50% and 85% of HRR using the formula:

For ex. 67 + 60 = 127bpm

SOME IMPORTANT CONSIDERATIONS:

On the Type/Mode of Exercise

Some Factors to Consider when Choosing the Mode/type of exercise:

TWO training techniques are usually used today:

Alternatives of Aerobic Exercises are presented in “Module 2 Unit 2 Alternative Aerobic

DEVELOPING PERSONAL EXERCISE PRESCRIPTION

Initial Conditioning Phase

1. Why do you want to do aerobic exercises?

2. What aerobic exercises/cardiorespiratory exercises will you be participating in?

Activity 2: What is my target heart rate?

Benefits of Improving Muscular Fitness

Deadlifts Squats Lunges Calf Raises Inclined Inclined

Dumbbell Low cable Barbell row Single arm Cable upright

Weighted Dips Dumbbell

Barbell Inclined Dumbbell Side lateral Triceps Triceps dips

Table 2: Home workout: Alternative

Back pack Single leg Fast feet Lunge pulse

UNIT 4: DEVELOPING YOUR EXERCISE PROGRAM - FLEXIBLITY

At the end of the unit, you should be able to:

 enumerate the benefits of flexibility training;

Flexibility Program Development

Week/ Monday TUESDAY WEDNESDAY THURSDAY FRIDAY

Sample Flexibility Exercise Program (INTERMEDIATE)

Week/ Monday TUESDA WEDNESDAY THURSDA FRIDAY

Here are some things to avoid during stretches

Set/Hold Set/Hold Set/Hold Set/Hold

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