WEEK 1 ( LECTURE )

Importance of goal setting and fitness

- it is very important to set goals and fitness to achieve specific
results working out without a plan might not lead to good outcomes
therefore goals should have these characteristics to achieve the
biggest level that you dream of :

o Goal make change seem possible- goal making you realize that
change is truly possible.
o Goals spur motivation with goals, you see progress- It should
motivate you to move forward by rewarding yourself in
achieving small winnings and not resting on a five-kilometer run
or squatting 50 kilograms should encourage you to continue with
your progress upon completion of your goal little by little.
o Every workout is more efficient with goals- upon completion
of your goal little by little you are already making growth now
with all these your exercises will be more efficient due to your
particular positive feedback.
o Without setting fitness goals, success is elusive- success is
indefinable without a certain target that you want to accomplish
without a goal you'll be lost and lose focus on why you are
exercising in the first place.

Setting Effective fitness goals:

 Break goals into parts- certain targets like your body weight
might need several sessions and thus criteria for a day weeks
month and a year must be met and not in an instant.
 Make goals specific and measurable- objectives will make
you likely to be successful running 10 kilometers in under an
hour or having that slim waist is a very good example of what
will be a good unit of measuring your achievement,
 Make goals realistic and attainable- unrealistic goals will
only set you for failure frustration and possibly to quit.
 Put a time limit on it- A sense of urgency and in reason to
push if your ambition is time constructive.
 Goals must be meaningful an attachment on why you're
exercising should make it viable for you to reach your desired
fitness ambitions

WEEK 2 ( LECTURE )
Body Compositions and Muscles

Body Composition- body composition describes the amount of fat bone

water and muscle in the body measuring your body composition will tell you
your own body's unique make up and help you identify areas to work on to
improve your overall health and wellness.

PROBLEM WITH BMI

Despite the widespread use of body mass index in clinical practice BMI
has many limitations and is a poor tracking tool for weight change
because there's no way to identify if changes in your weight are in fat or
muscle. Predicting health or mortality using a single number such as BMI
oversimplifies health risks and ignores important factors that contribute to
positive health.

When you're trying to get healthier, you're most likely focused on losing
fat in gaining muscle scales or BMI cannot tell you how much of your
weight loss is fat muscle or body water but body composition can.

WHY DO YOU NEED TO UNDERSTAND YOUR WEIGHT IN TERMS OF

MUSCLE AND FAT?

By differentiating between muscle and fat body composition removes the

guesswork of determining what your weight fluctuations mean be it
muscle gain fat loss or anything in between.

DOES SKINNY ALWAYS EQUAL HEALTHY?

People who are skinny fat may look thin and healthy because they have
an acceptable amount of subcutaneous fat the type of fat is stored just
under the skin but they have an increased health risk due to an excessive
amount of visceral fat and too little muscle mass.

WHAT ARE THE 6 BENEFITS OF BODY COMPOSITION?

 Find your baseline so you know what you need to lose gain or
maintain
 Assess your body fat percentage so you can focus on fat loss not just
weight loss
  Maximize your workout routine to fit your unique health and fitness
goals
 Calculate your caloric needs create a personal nutrition plan
 Set realistic goals accurately monitor progress and stay motivated
 Make more educated decisions

ACTIVITY: Modified Push Up (Women), Push Up (Men), Squat,

Superman, Crunches, and Jumping Jacks.

WEEK 3 ( LECTURE )

Locomotor and Non-locomotor Movements

LOCOMOTOR MOVEMENT
-According to Webster, locomotor movement is relating to, or functioning in
locomotion.
-Whereas, locomotion is an act or the power of moving from place to place.

NON-LOCOMOTOR MOVEMENT
-is movement that is “movement that moves around the axis of the body (the
spine) rather that movement which takes the body through space”.
-Non-locomotor movement is an anchored movement.

Because locomotor and non-locomotor movements cement the foundation

for all motion, these two categories are great ways to access variety of
abilities.

ACTIVITY: Deadbug, Plank with Variations, Bird Dog, Side Steps, High Knees
WEEK 4 (LECTURE)

Muscle Strengthening

Muscle Strengthening exercise sometimes referred to as strength weight

resistance training or exercise is a voluntary activity that includes the use
of weight machines exercise bands handheld weights or own body weight
when performed regularly clinical exercise studies shows that muscle
strengthening exercise increases skeletal muscle strength power endurance
and mass this exercise related behavior is usually performed during a
person's leisure time commonly within community or home settings an
individual may engage in muscle strengthening exercise for numerous
purposes this includes for strength related sports aesthetic purposes physical
therapy conditioning for sports performance and for general fitness and
health

There are several benefits on why we need to have improved muscular

strength.
 builds more lean muscle mass
 it increases your metabolism
 reduces your body fat percentage
 moving through daily activities more easily you have better body
mechanics
 it burns more calories even while you are at rest
 you have improved thinking processes
 you have a higher self-esteem
 you have protection against major diseases such as type 2 diabetes
and heart diseased
 reduced pain more independence with age such as by improving
balance instability
 it prevents both acute and overused injuries

ACTIVITY: Jumping Jacks, Jumping Rope, Pencil Jacks, and Squat Thrust
Jump.

WEEK 5 (LECTURE)

Nutrition and Heart Rate Monitoring

Heart rate or Pulse
- It is the number of times your heart beats in one minute
- heart rates vary from person to person it's lower when you're at rest and higher when
you exercise

Why is there a need to monitor our heart rate - continuous heart monitoring is useful for
capturing irregular heartbeats that happen infrequently. In some cases
you may not even feel any symptoms depending on your situation your doctor
may recommend heart monitoring.
There are several factors that affects our heart rate
 Weather. Your pulse may go up a bit in higher temperatures and humidity levels.
 Standing Up. It might spike for about 20 seconds after you stand up from sitting.
 Emotions. Stress and Anxiety can raise your heart rate. It may also go up when
you’re very happy or sad.
 Body Size. People who have severe obesity can have a slightly faster pulse.
 Medications. Beta-blockers slow your heart rate. Too much thyroid medicine can
speed it up.
 Caffeine and Nicotine. Coffee, tea, and soda raise your heart rate. So does
tobacco.

Normal Heart Rate- a normal resting heart rate is usually between 60 and 100 beats per
minute. Your number may vary children tend to have higher resting heart rates than adults
the best time to measure your resting heart rate is just after you wake up in the morning
before you start moving around or have any caffeine.

How to lower your resting Heart Rate?

1. Exercise regularly. It raises your pulse for a while, but over time, exercise makes
your heart stronger so it works better.
2. Eat right. Losing weight may slow your resting heart rate. And studies have found
lower heart rates in men who eat more fish.
3. Tackle stress. Set aside time to disconnect from electronic devices and relax each
day. Meditation, tai chi, and breathing exercises can also help.
4. Stop smoking. It’s one of the best things you can do for your overall health.

What is Maximum Heart Rate?

- Our maximum heart rate which is on average the highest pulse that we can get
and one way to get a rough estimate of your predicted maximum is to subtract
your age from the number 220.

When exercising, we have what called a Target Heart Rate this is when your heart
rate is at sixty percent (60%) to eighty percent (80%) of your maximum in some cases
your doctor may decrease your target heart rate zone to around Fifty percent 50%.
 Cardiac Monitoring to Support a Diagnosis

Cardiac Monitoring is used to either identify or rule our a heart rhythm disorder and
to determine the right course of treatment. Your doctor may recommend continuous
heart monitoring to assist in diagnosis of health conditions such as:
 Unexplained Fainting
 Unexplained stroke
 Heart palpitations
 Atrial fibrillation

Do I need a heart rate monitor?

- there is no need to require yourself to bring a heart rate monitor whenever you
exercise. You can maintain an active healthy lifestyle without using one. It comes
down to what is important to you and the information that you need
whenever you do your exercise. But it is also possible to over exert yourself and a
heart rate monitor can alert if you are exceeding your limits .

Preventing Heart Disease

- Control your portion size
- Eat more vegetables and fruits
- Select whole grains
- Limit unhealthy fats
- Choose low-fat protein sources
- Reduce the salt (sodium) in your food
- Plan ahead: Create daily menus