All Topic For Pe2

COURSE GUIDE
Course / Section PE 104 FITNESS EXERCISES Credit Units 2
Term Offered Second Semester 2020-2021 Total Hours 36
Instructor
Pre-Requisite/s None
Co-Requisite/s None
Course Description
This course provides experiences in core stability, strength and mobility training. It includes goal setting
exercise progression and periodic assessments for the development of muscular fitness in motivating
students to maintain a lifelong fitness regimen.
Course Learning Outcomes
CO1. Classify fitness-related terminologies in terms of definition, tests, importance, effects and function.
CO2. Differentiate various components of physical fitness and principles & methods of athletic
training/conditioning
CO3. Classify the skeletal bones, muscles and muscle groups of the body and recognize safety
measures in developing them.
CO4. Execute resistance-training programs (weight training, high intensity interval training (HIIT), and
circuit training) that will contribute to an active and fit lifestyle.
Topics / Modules and Intended Learning Outcomes
Topic 1: Course introduction
ILO1. Awareness on the requirements of the course.

ILO2. Value the importance of Physical Education as a course
Topic 2: Fitness and Exercise-Related Terms, Health-Related Fitness Components & Principles
and Methods of Athletic Training
ILO1: Recall, review and differentiate:
• Fitness and exercise-related terms

• Health-Related Fitness Components
• Principles and methods of athletic training
ILO2: Perform a diagnostic Physical Fitness Test
ILO3: Recall, review and differentiate Principles and Methods of Athletic Training
Topic 3: Muscular Strength and Endurance; Stretching and Flexibility

ILO1. Identify muscle fiber types.
ILO2. Identify factors that determine muscular strength
ILO3: Identify the bones, major muscles and muscle groups of the body.
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ILO4: Identify and perform/execute common dynamic and static stretching exercises.
Topic 4: Resistance Training
ILO1. Classify weight training programs based on muscle contraction
ILO2. Identify exercise precautions and safety concerns before lifting weights
ILO3: Identify forms of resistance training
ILO4: Differentiate and apply resistance training terms: set, reps, rest
ILO5: Execute resistance training activities using body weight and free weights/dumbbells
Topic 5: High Intensity Interval Training (HIIT) and Tabata Workout
ILO1. Define and describe a High Intensity Interval Training (HIIT) workout
ILO2. Identify common activities of a HIIT workout
ILO3: Perform/Execute an individualized HIIT workout
ILO4. Define and describe a Tabata workout
ILO5. Perform/Execute a Tabata workout
Topic 6: Circuit Training
ILO1. Define and describe a Circuit Training workout
ILO2. Identify common activities for a Circuit Training workout
ILO3: Perform/Execute an individualized Circuit Training workout.
MADE4Learners FRAMEWORK
Distance Online
Approach / Distance / Online
Blended Blended
o Basic requirement is a smartphone that is capable of text, call, email

and Facebook, screenshot/camera, videorecording/playing with time
Requirements lapse, and a PDF reader.
o A weekly internet load is necessary for the online submission of
weekly activities.
o Downloaded module
Technical o Learning Management System: Moodle account (lair.cit.edu)

Requirements o A weighing scale to measure current body weight.
o MSTeams account (OneDrive) and Gmail account (Google Drive)
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o Asynchronous. Communication may happen asynchronously through chats
(MSTeams and Moodle/Lair), email (Outlook and Gmail)
Communication o Synchronous. The first hour of the class is intended for “real time”
Means communication, which may be in forms of virtual/online meetings or real
time chats.
o There are six (6) topics and 18 activities that must be completed for
the whole cluster (9 weeks), which are all found in the module,
MSTeams and Moodle --- the main materials for the course.
o The module must be downloaded at the start of the class. Topics are
presented, discussed and explained in the module. Activities that
must be answered are found in Moodle/Lair and/or MSTeams, while
those that are practical or should be performed are both found and
explained in the module, MSTeams and Moodle.
o The first eleven (11) activities comprise the Midterm Grade, and are
mostly answered in Moodle/MSTeams in the form of timed quizzes
and assignments. Activity 2 is Diagnostic Practical Test, while Activity
3 is a Pre-test for the Physical Fitness Test or a practical test to
check on student’s current fitness level.
o Activity 11 is reserved for the Midterm Examination via
Moodle/MSTeams.
o Activities 10, 12, 14, and 16, are various resistance-training activities
that must be performed and self-assessed, using a standardized
rubric, to test the level of muscular strength and endurance capacity
of the student. Everytime an activity is performed, students are to
rate themselves using the Rate of Perceived Exertion (RPE) scale.
The self-evaluation rating is found in the respective tables assigned
per activity. Conduct of activities are video-recorded and shared via
Google Drive or OneDrive. Further, there are resistance training
activities that will make use of an exercise/yoga mat and body
weight, a pair of dumbbells or bottled water container to serve as
free weights, and a bench or chair. Essentially, submission of
Reminders requirements include the following: scoresheet or activity sheet and a
link to a video-recording of the workout. Ideally, these requirements
are uploaded in Moodle/MSTeams. On the other hand, Activities 13,
and 15 are timed quizzes in Moodle/MSTeams.
o For all practical activities or activities that need to be performed, the
student must be able to record a video of him/her performing, which
must be saved, shared via Google Drive or OneDrive, and ONLY the
link submitted in either Moodle or MSTeams.
o Activity 17 is reserved for the conduct of the PFT Posttest and a
reflection for submission via Moodle/MSTeams. This activity is aimed
at checking for possible fitness improvements as a result of the
weekly exercise workouts.
o Activity 18 is reserved for the Final Examination, an online quiz via
Moodle/MSTeams.
o There are three (3) suggested exercise workouts that are
recommended but are NOT required for submission. These exercise
workouts are intended to encourage students to actively participate in
various activities that only require the use of body weight, thereby
maintaining active physical activity participation within a week’s time.
o Weekly announcements or reminders are posted in the class’
MSTeams aside from Moodle to inform students on the tasks-at-
hand, procedures, and platform to be used for output submissions.
Therefore, ensure that you have are enrolled in a class in MSTeams
so that you do not fail to receive updated announcements from your
professor.
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o Failure to submit an activity on the designated
schedule/deadline will penalize a student with a 50% point
deduction.
PLAN OF LEARNING
Topic Teaching / Learning Output / Formative

Week Assessment Tools
No. Activities Assessment
Course PARQ Teacher-made and

Introduction/Orientation Standardized
1 1 Diagnostic Written Test Questionnaires
Diagnostic Practical Test
Rate of Perceived Exertion
(RPE) Results
Drill and Practice BMI, WHR and Heart Rate Standardized rubric
Computations
Standardized tests
Fitness Tests Classification with rubrics
2 2 Physical Fitness Pre-test
Teacher Made
Questionnaire
Identified principles of
Principles of Training physical conditioning
Identifying Differentiated energy

sources
Teacher-made and
Identified/labelled bones Standardized
3 3 Identifying/Labelling and muscles of the body Questionnaires
Video documentation
Kinesthetics
Differentiated types of Teacher-made and

muscle contractions Standardized
4 4 Identifying Questionnaires
Video documentation
4
Kinesthetics
Teacher Made
Questionnaire
Midterm Examination Video documentation
Execution
5 4 Kinesthetics
Exercise execution
6 5 Kinesthetics Video documentation Short quiz
Analysis and application Body weight workout

analysis
Exercise execution
7 6 Kinesthetics Video documentation Short quiz
Analysis and application HIIT workout analysis
8 4-6 Post-Test and Reflection Fitness Tests Classification Standardized tests

with rubrics
9 1-6 Final Examination Teacher Made

Questionnaire
GRADING SYSTEM:
A. MIDTERM GRADE:
Formative Assessment (all activities that are written and practical) – 70%
Summative Assessment (Midterm Examination) – 30%
B. FINAL GRADE:
Midterm Grade - 40%
Exercise routines - 40%
Final Examination - 20%
TOPIC 1: COURSE INTRODUCTION
Why study Physical Education in college?
Before we discuss PE 104 Fitness Exercises, we first need to understand why college students,
after finishing PE courses in the Elementary, Junior High School, and Senior High School, are still
required to take PE courses in college.
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The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section
19 of the Philippine Constitution.
ARTICLE XIV
EDUCATION, SCIENCE AND TECHNOLOGY, ARTS, CULTURE AND SPORTS
EDUCATION
SPORTS
Section 19. (1) The State shall promote physical education and encourage sports programs, league
competitions, and amateur sports, including training for international competitions, to foster self-
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
https://www.officialgazette.gov.ph/constitutions/the-1987-constitution-of-the-republic-of-the-philippines/the-1987-constitution-of-the-
republic-of-the-philippines-article-xiv/
It is therefore the hope of every educational institution that students get the maximum benefit
from their participation in their PE classes, not just to to complete and pass because these are required
courses for graduation, but because they understand the lifelong benefits of keeping an active lifestyle
throughout an individual’s lifetime.
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Remember this…
Physical Education plays an integral role in the Education system for reasons that it promotes a
holistic approach to the development of a human being encompassing all aspects such as the
physical, mental, social and even emotional. It is therefore important to note how education of the
physical nature in relation to knowledge and understanding of physical activity, exercise, physical
training and physical fitness can contribute to the life of an individual.
Source: Cando, J. (2016). Health Optimizing Physical Education for Senior High School. Mutya Publishing House Inc.
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Using your moodle account, please answer the following questions as truthfully as possible. This will
allow the instructor to determine whether you are capable of performing all the practical activities that are
presented in this handout, or will need an assistance or certification from a medical doctor.
Physical Activity Readiness Questionnaire

PAR-Q
For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to
identify the small number of adults for whom physical activity might be inappropriate or those who should
have medical advice concerning the type of activity most suitable for them.
Common sense is your best guide in answering these few questions. Please read them carefully and
check the yes or no opposite the question if it applies to you
Answer with Yes or No

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart
condition?
7. Do you know of any other reason why you should not do physical activity?
If you answered YES to one or more questions...
if you have not recently done so, consult with your personal physician by telephone or in person before
increasing your physical activity and/or taking a fitness test. DO NOT FORGET to inform your
instructor of the items that you answered YES. This is to ensure that you will not be asked to perform
activities that you are not allowed to do so.
If you answered NO to all questions...
If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for an
exercise test.
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ACTIVITY 1: FITNESS ASSESSMENT
Prior to actual instruction, it is best to first assess your knowledge on the basic concepts of
fitness where Movement Enhancement is anchored on.
ACTIVITY 1: PRE-ASSESSMENT : This is to check your level of knowledge on concepts that are related
to fitness and exercise. PLEASE REFER TO YOUR MOODLE/MSTEAMS ACCOUNT TO HAVE
ACCESS IN ANSWERING THIS QUIZ.
TOPIC 2: Fitness and Exercise-Related Terms
In the discussion of the course Physical Education, several terms that are interrelated or connected, but
are actually different, would come to mind. These terms may be better understood if they are briefly
discussed in terms of what they mean, and their purpose or function. Below are the most common terms
that are fitness and exercise-related.
Physical Education - an integral part of general education designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body movement
in the performance of properly selected physical activities.
Physical Activity – a body movement that is produced by the contraction of skeletal muscles and that
substantially increases energy expenditure.
Exercise – a type of physical activity that requires planned, structured, and repetitive bodily movements
to improve or maintain one or more components of physical fitness.
Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without
undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen
emergencies, and with enough energy for leisure time activities.
Warm-up – the preparation of the body physically and mentally for the conditioning bout. This means that
the heart, lungs, and muscles are being set for an increased workload, an activity that is of higher
intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the
body is ready for the activity/exercise proper. This also means lesser chances of injury occurrences while
exercising.
Cool Down – this is the period when the body tries to return to its normal or resting state. This may be
the latter phase of the conditioning bout but done at a lower intensity level followed by light stretching
exercises. This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and
stiffness, and blood pooling that may result to a person’s feeling of dizziness and faintness. This guide
that will indicate that cooling down has served its purpose is if the heart rate is approxmately 100-110
bpm or even less.
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PHYSICAL EXERCISE IN THE MIDST OF COVID-19 PANDEMIC
Currently, people all over the world are one in what is known as a global fight against COVID-19,
classified by the World Health Organization (WHO) as a pandemic (an epidemic that has spread over
multiple countries and continent) and that which has severely affected health and lives of people, as well
as the socio-economic progress of countries worldwide. Without a known medicine to treat the virus, or a
vaccine to boost a person’s immune system against being infected by it, everyone becomes a possible
candidate to acquire the diseas, which if untreated can result to death. Thus, WHO together with the
leaders of each government, are doing the best that they can by requesting and highly encouraging
people to be knowledgeable about how the virus can be transmitted from person to person, and to follow
the protocols of disinfecting or washing hands using soap and water, use of alcohol, wearing of Personal
Protective Equipment (PPE) such as face shield, face mask, gloves, protective coverall suit (especially for
medical frontliners), boosting the immune system by eating nutritious and citrus food/fruit, and not to be
left behind, is the recommendation to be active or have a regular physical activity even at home. Why?
Because of its numerous benefits to life!
To engage in a physical activity at home, less the expected “gym” equipment, or the comfort of a
track oval, can seem to be a challenging thing to do. Thanks to the fight against boredom, most people
are into it, doing anything that they can just enough to move the muscles and sweat it all out. Boom!
Exercise at home!
However, with all the benefits exercise can offer, but with less to no knowledge on how to use all
the skeletal muscles of the body, including the muscle that does not stop working (your heart of course!),
overdoing it might not result to a benefit, rather, it may result to an injury or anything that is not positive.
Therefore, it is the hope of this course that as a student, you get to appreciate the value of a
regular physical activity enough for you to be hooked into improving and maintaining your desired fitness
level, not just because it is pandemic-time, but because you care for your lifetime’s health and fitness
level.
Are you ready to start sweating? I am certain that your answer is a loud and emphatic “Yes!”
Before you start challenging your body, it is best to first gauge the extent to which you can
perform the designed activities set for this Term. Thus, you are required to perform a Physical Diagnostic
Test, a 4-activity workout to be done in 3 sets. After doing this, you will have to rate yourself using a
standardized rubric known as Rate of Perceived Exertion (RPE). This is a subjective way of determining
the intensity (breathing and heart rate, muscle fatigue and how much you sweat) that you exert while
doing your activity. How? It is very simple. Just rate (self-evaluate) yourself from 6 - 20 and multiply
your rating by 10 to check whether you are already in your target heart rate or heart rate zone
(remember this in your PE 103?). Example, rating yourself with RPE of 6 means that you feel that
your heart is beating for approximately 60bpm, while rating yourself with 12 means that you
approximate your heart to be beating at 120bpm, which means 2x per second. This means that
because of the intensity of the activity, your heart is beating faster, double per second, to meet
the demands of the working muscles. Check out the table on the next page.
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How hard do you feel the exercise is?
Rating
Perceived exertion
number
6
Very, very light
7
8
Very light (You feel comfortable.)
9
10
Light
11
12
Somewhat hard (You feel tired but you
can keep going.)
13
14
Hard
15
16
Very hard (You feel very tired, and you

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are pushing yourself to keep going.)
18
19
Very, very hard (This is like the hardest
exercise you have ever done.)
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Source:http://www.webmd.com/a-to-z-guides/cardiac-rehabilitation-monitoring-your-rating-of-perceived-exertion
In case you have forgotten how to get/compute your target heart rate and target heart rate
zone, then do not worry. Let us keep the result for now with the 6-20 as the representation of your
perceived rate of exertion, which means that your rating is ranging from 6 to 20 only, to include your
overall RPE.
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ACTIVITY 2: Diagnostic Test: To gauge the extent to which you can perform the designed activities set
for this term, you are required to perform the following activities and then you will have to rate yourself
using Rate of Perceived Exertion (RPE) (please see table on page 10). Copy the scoresheet provided for
and perform the indicated activities. Save the document in a pdf format and upload just one file in
Moodle/MSTeams.
Perform warm-up and stretching exercises ensuring that you start by slowly increasing your heart rate
followed by stretches of your muscles from neck to ankles.
A. Do the following:
ACTIVITY NUMBER OF REMARKS RPE

REPETITIONS OR
SECONDS
1. Jumping Jacks 30 reps
(10-second rest)
2. Push-ups 10 reps 1. Perform in

sequence
(10-second rest) following
the 10-sec
3. Abdominal crunches 15 reps rest period.
(10-second rest)
4. Plank 30 secs. 2. Do 3 sets.
(10-second rest)
OVERALL (still within 6-20)
FEEDBACK: In 2-3 sentences, kindly describe/justify your overall RPE in terms of how you felt
when you were doing the activities.
B. Please do not forget:

1. Hydrate yourself after completing the activities.
2. Perform your cool down stretching exercises after performing the abovementioned activities.
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HEALTH-RELATED COMPONENTS/PARAMETERS OF PHYSICAL FITNESS
Those components that contribute to the development of fitness and health and functional
capacity of the body will be classified as health-related components. Health-related components are first
developed before the skill-related components.
1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction to
overcome resistance.
Activity tests to measure muscular strength: Push-ups, Modified Push-ups
2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular

effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.
Activity tests to measure muscular endurance: Abdominal Curl-ups, crunches
3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM). It
involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been
linked with low back pain as well as with muscle and joint injuries. An adequate degree of flexibility is
important to prevent injury and to maintain body mobility. It can be greatly improved by stretching.
It involves four basic movements, namely:
▪ Flexion – bending a body segment

▪ Extension – straightening a body segment
▪
▪ Abduction – moving a limb away from a body

▪ Adduction – moving a limb towards the body
Activity tests to measure flexibility: Sit and Reach, Shoulder Flexibility,

Sit and Reach Wall Test
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4. Body Composition - refers to the total make-up of the body using the concept of a two component
model: the Lean Body Mass and the Body Fat.
The Lean Body Mass consists of the muscles, bones, nervous tissue, skin, blood and organs.
These tissues have high metabolic rate and make a direct, positive contribution to energy production
during exercise.
Body Fat of adipose tissue represents that the components of the body whose primary role is to
store energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body
Fat is further the maintenance of life while storage body fat contained in the fatty deposits found under
the skin and deep inside the body.
Activity tests to measure body composition:
A. Body Mass Index (BMI) – weight in kg/height in m2

Example: if body weight is 55 kg and height is 1.6 m, the BMI is 21.5 (normal weight)
Weight classifications based on BMI are presented as follows:
International Obesity Task Force (IOTF) Proposed Classification of BMI Categories for Asia
BMI (kg/m2) CLASSIFICATION
< 18.5 Underweight
18.5 – 22.9 Normal
23.0 – 24.9 At-risk of Obesity
25.0 – 29.9 Obese I
> 30.0 Obese II
Source: Nutrition and Physical Fitness Manual, Panlasigui, Leonora, 2005 as cited in the book of Cando, J. (2016). Health
Optimizing Physical Education for Senior High School. Mutya Publishing House Inc.
B. Waist-Hip Ratio (WHR) – waist measurement/hip measuurement

Example: if a female’s waist is 24 inches, and hip measurement is 36 inches, then WHR
is .6
Note: According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of
a higher than normal risk of developing heart disease. A healthy WHR for women is under .85 and a
healthy WHR for men is .90 or less.
Source: https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140
5. Cardiovascular Endurance - is the ability of the heart, lungs and blood vessels to supply oxygen and
nutrients to the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also
defined as the maximum amount of work an individual is capable of performing continuously where the
work involves large muscle groups.
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Activity tests to measure cardio-vascular endurance:
Rockport Walking Test, Cooper Run Test, 3-minute Step Test
Activity 3: Compute for the BMI and WHR and state the corresponding classification. PLEASE
REFER TO YOUR MOODLE/MSTEAMS ACCOUNT TO HAVE ACCESS IN ANSWERING THIS QUIZ.
ACTIVITY 4: PHYSICAL FITNESS TEST (PRE-TEST)
NOTE: The tests included in this activity aim to assess your fitness level in all the
components of fitness. The results and classificiation will tell you of your truthful and actual
fitness level. Therefore, there is no point of you cheating on the methods of performing the tests
or changing the results just to aim for a “perfect result” or highest classification. Just do the tests
accordingly and be ready to determine whether there is a need for you to improve physically and
physiologically, or simply maintain the fitness level that classifies you at this time.
✓ Read the instructions on how to perform the five (5) HRFC tests.
✓ The materials (if) needed for each of the tests are inlcuded.
✓ Copy the scoresheet provided for and perform the indicated tests.
✓ Encode the results with the corresponding classification.
✓ Be able to take just one (1) picture of yourself performing each test as proof of actual
performance.
✓ Upload just one file in moodle/MSTeams.
HRFC NAME OF TEST RESULT CLASSIFICATION
Body Composition BMI
Cardiorespiratory 3-minute Step Test

Endurance
Muscular Strength and Crunch Test

Endurance
Muscular Endurance - 90 Degree - Push ups

male
Muscular Endurance - Modified Push - ups

female
Flexibility Sit and Reach Wall Test
FOR INCLUSION: PICTURES FOR EACH OF THE TEST PERFORMED. SEE SCORESHEET.
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SCORESHEET FOR ACTIVITY #4
NAME: ________________________________ GENDER: _____________ AGE: _______________
RESULT CLASSIFICATION
HRFC NAME OF TEST (# of repetitions or (check out the

duration) tables)

Endurance

Endurance

male

female
PHOTO 1 PHOTO 2 PHOTO 3
(proof of BMI (sideview of you stepping (sideview of you showing

computation) up and down a step/chair the hand-sliding movt for
for the Step Test) Crunch Test)
PHOTO 5 PHOTO 6
PHOTO 4
(sideview of you with feet (arm muscle: a

(sideview of you
together, facing and tensed/flexed right bicep
performing push-ups)
touching a wall) muscle)
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EVALUATING HEALTH - RELATED FITNESS COMPONENTS
1. Body Mass Index ( Body Composition )

It is used to evaluate your weight.
Formula:
BMI = weight (kg)
height (m2)
2. Step Test ( Cardio-vascular Endurance )
Material: 12 - inch bench
a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step
consists of four beats - that is, up with left foot, up with the right foot, down with the left foot, down
with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60
seconds. This serves as your RECOVERY HEART RATE.
PULSE/ANATOMICAL SITES
• radial artery at the wrist (located at the base of the thumb)
• temporal artery (front of the ear)
• apical site (chest area)
• carotid artery (neck area)
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STEP TEST RATING
CLASSIFICATION 60-SECOND
RECOVERY HEART RATE
High performance zone 84 or less
God fitness zone 85-95
Marginal zone 96-119
Low zone 120 and above
3. The Crunch Test “Partial Curl-Up Test” (Muscular Strength and Endurance)
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1114
Equipment needed: A stop watch or timer that can measure one full minute; a ruler; a friend to help keep
count and time you (optional).
Goal: Do as many crunches as you can in one minute.
Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your
back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind.
Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your
fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a
piece of tape at that 6-inch marker.
Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift
your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch
marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60
seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch
marker. You may rest in the starting position (relaxed), but the clock continues to run.
RATING SCALE FOR CRUNCH TEST
SCORING: Here are the age-adjusted standards based on guidelines published by the
American College of Sports Medicine (ACSM):
Ratings for Men, Based on Age
Rating < 35 years 35-44 years > 45 years

Excellent 60 and above 50 and above 40 and above
Good 44-59 41-49 25-39
Marginal 31-44 25-39 15-24
Needs Work 15-29 10-24 5-14
Very Poor 0-14 0-9 0-4
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Ratings for Women, Based on Age
Rating < 35 years 35-44 years > 45 years
Excellent 50 and above 40 and above 30 and above
Good 40-49 25-39 15-29
Marginal 24-39 15-24 10-14
Needs Work 10-24 6-14 4-9
Very Poor 0-9 0-5 0-3
4. 90 Degree - Push ups ( Muscular Endurance )

Materials: mat
a. Lie face down with hands outside the shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.
5. Modified Push - ups ( Muscular Endurance )

Materials: mat
a. Support the body in a push - up position from the knees with hands outside the shoulders, with
back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.
RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE
(PUSH-UPS)
MEN:
AGE 17-26 27-39 40-49 50-59 60+
CLASSIFICATION
High performance zone 29+ 27+ 26+ 24+ 22+
Good fitness zone 20-28 18-26 17-25 15-23 13-21
Marginal zone 16-19 15-17 14-16 12-14 10-12
Low zone <16 <15 <14 <12 <10
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WOMEN:
AGE 17-26 27-39 40-49 50-59 60+
CLASSIFICATION
High performance zone 17+ 16+ 15+ 14+ 13+
Good fitness zone 12-16 11-15 10-14 9-13 8-12
Marginal zone 8-11 7-10 6-9 5-8 4-7
Low zone <8 <7 <6 <5 <4
6. Sit and Reach Wall Test ( Flexibility )

a. Remove shoes and sit facing the wall.
b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold for 3 seconds.
RESULT FLEXIBILITY CLASSIFICATION
Cannot touch the wall Low
Fingertips touch wall Average
Knuckles touch wall Good
Palms touch wall Excellent
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Principles and Methods of Cardiorespiratory Training
Training is a systematic method of physical conditioning. It follows a systematic process of

repetitive, and progressive exercise of work, as well as guidelines in doing a physical activity.
The basic training principles help coaches to design an exercise program that are specific and
safe for the individual athlete. Thus, the training principles outlined below will appear to focus mostly on
fitness training but the majority will also apply to technical, tactical and psychological training.
A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to
factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited
from their parents/genetic, their personal commitment, their level of physical and mental maturity.
No two individuals are exactly alike. All individuals have different performances, fitness attributes,
lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments
in their own unique way. It is therefore essential that the exercise programs cater to these individual
needs and preferences.
B. ADAPTATION/USE – Is the way the body responds to the training program. The parts of the body that
are actively stressed during exercise adapt to those stresses, leading to an increase in performance.
C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In order
for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a
load greater than the usual. It relates to the Principle of Use/Adaptation in that your energy systems must
be stressed beyond their normal levels of activity if they are to improve. For the body’s systems to make
these adaptations, they must be overloaded. Just taking part in an activity will not cause any
improvements in fitness, as the body will not be stressed to a greater extent than normal.
For physical activity to be effective, it must be done with enough frequency, intensity, and time or
duration, and in consideration to the type of activity, or otherwise known as the FITT Principle.
• Frequency – (how often) it is the number of times one should exercise in a week. According to
studies, for one to achieve something out of ones physical fitness activity, one should exercise at
least 3-4 times in a week. Increased frequency may be necessary for those training for competition.
• Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be.
This is probably the most critical of the different factors that determine the amount of positive physical
change to take place.
• Time/Duration – (how long) the length of time at which the exercise program is executed. An
average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely
proportional to the duration. As the intensity increases, duration decreases and vice versa.
• Type – the type of activity or exercise which in general are focused on cardio and resistance training.
D. PROGRESSION – As one reaches his fitness potential, the rate of improvement begins to plateau.
Hence, the overload imposed on an athlete must be progressive.
For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry
into the program. As the body begins to adapt to the exercise routine, the intensity, duration, and or
frequency may be increased so as to keep up with the improvement of the body.
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It is important to progress slowly, as too rapid progression may contribute to the development of overuse
injuries.
E. REVERSIBILITY/DISUSE- The adaptation that take place as a result of training are all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength
gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse. If
your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It
indicates that disuse or inactivity results in loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we “store” fitness. Continuous
work/exercise/participation in different physical activities is required to maintain a certain level of fitness.
F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and
position of the performer. It indicates that you must train a specific energy system and a specific muscle
or muscle groups in order for the desired improvement to occur.
2 Types of Specificity
▪ Metabolic Specificity - involves training a specific energy system.

▪ Neuromuscular Specificity – involves a training specific muscle or muscle group.
Special Considerations:
▪ The program must be specifically planned or geared towards improvement of the sports itself.
▪ The program must be geared specifically to the individual using it.
G. RECOVERY – refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.
It is during the recovery session that adaptation to training takes place. Recovery sessions may not
necessary mean complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on technique and
tactics.
H. VARIATION – Refers to the need of the body to undergo changes. If training programs are repetitious,
athletes can soon become bored and lose their motivation.
I. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the individual
and it should be governed by the preference and the timetable of the individual.
REMINDER: However, exercising one (1) or two (2) hours after a heavy meal is not advised because it
may result to indigestion. Digestion takes place one to two hours after a heavy meal, where blood and
oxygen is needed for good digestion. If an individual exercises at this time, the exercised muscles will
also demand more blood and oxygen supply. As a result the blood and oxygen needed for digestion will
not be enough, thus, indigestion may likely be experienced.
Activity 5: Identify the different principles of training that are described. PLEASE REFER TO YOUR
MOODLE/MSTEAMS ACCOUNT TO HAVE ACCESS IN ANSWERING THIS QUIZ.
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TOPIC 3: Muscular Strength and Endurance
It has been defined that muscular strength is the ability of the muscle to exert or apply a single
maximal force during contraction to overcome resistance, while muscular endurance is the capacity of a
muscle or a group of muscle to persist in a localized muscular effort or capacity of a muscle to exert force
repeatedly or to hold a contraction over a period of time. What is common between the two is obviously the
muscle system which is the foundation of all physical exercise. In short, no matter what activity you participate
in, your muscle strength and endurance will determine your exercise limits. Therefore, with the skeletal muscle
being the important factor in physical movement and thus in the improvement of strength and endurance, we
begin by understanding the three (3) basic muscle fiber types as well as factors that contribute to the strength
and size of a muscle.
MUSCLE FIBER TYPES
There are three types of skeletal muscle fibers: slow twitch, fast twitch, and intermediate. These fiber
types differ in their speeds of contraction and in fatigue resistance.
Slow-Twitch Fibers – Contract slowly and produce small amounts of force; however, these fibers are
highly resistant to fatigue. Slow-twitch fibers, which are red in appearance, have the capacity to
produce large quantities of ATP aerobically, making them ideally suited for a low-intensity prolonged
exercise like walking or slow jogging. Further, because of their resistance to fatigue, most postural
muscles are composed primarily of slow-twitch fibers.
Fast-Twitch Fibers – Contract rapidly and generate great amounts of force but fatigue quickly. These
fibers are white and have a low aerobic capacity, but they are well-equipped to produce ATP
anaerobically. With their ability to shorten rapidly and produce large amounts of force, fast-twitch fibers
are used during activities requiring rapid or forceful movement, such as jumping, sprinting, and weight
lifting.
Intermediate Fibers – Although more red in color, possess a combination of the characteristics of fast
and slow-twitch fibers. They contract rapidly, produce great force, and are fatigue resistant due to a
well-developed aerobic capacity. Intermediate fibers contract more quickly and produce more force
than slow-twitch fibers but contract more slowly and produce less force than fast-twitch fibers. They
are more fatigue resistant than fast-twitch fibers but less fatigue resistant than slow-twitch fibers. Table
3.1 summarizes the properties of all three fiber types.
Table 3.1 Properties of Human Skeletal Muscle Fiber Types

FIBER TYPE
PROPERTY SLOW-TWITCH INTERMEDIATE FAST-TWITCH
Contraction speed Slow Intermediate Fast
Resistance to fatigue High Intermediate Low
Predominant energy Aerobic Combination aerobic and Anaerobic
system anaerobic
Force generation Low Intermediate High
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FACTORS THAT CONTRIBUTE TO MUSCLE STRENGTH AND SIZE
Exercise – resistance training activities or exercises that make the muscles do more work than they are
accustomed to. This pertains to more than the usual planed activities done by an individual aimed at
improving or maintaining components of physcial fitness.
Diet – Proper amounts of carbohydrates, proteins and fats
Genetics – somatotype (inherited body type based on skeletal frame and body composition) contributes to
overall muscle-building process.
Hormones – Higher amounts of testosterone (primary male sex hormone) and androgens (group of hormones
that play a role in male traits/characteristics and reproductive activity).
THE MUSCULOSKELETAL SYSTEM
The desire to improve muscle strength and endurance emanates from one’s engagement to the
different physical activities that we normally do, planned or sometimes unplanned. When we run because we
are late to our class, score a basket in playing basketball, sprint for a homerun in baseball, climb stairs going
to other building floors, etc, we are using our bones, muscles and joints. Obviously without these body parts,
we would be unable to at least sit (like what you are doing now), stand (when you start getting bored reading
this), walk (towards the fridge to get food), or simply do any activity that you want to do. It again is obvious
that bones provide the support that our bodies need to help us move and support major organs of the body.
If bones are important, joints are equally important because this is the part where 2 bones
meet. The ability of body parts to bend (forearm bending when you put food in your mouth), extend (to
get a food a little away from your easy reach), abduct, adduct, rotate, etc. are due to the joints that allow the
skeleton to be flexible.
Finally, the muscles, those tough and elastic tissues that pull our bones when we move. Therefore,
bones, joints, and muscles, together with the cartilages, tendons and ligaments, work together to form the
musculoskeletal system of the body, the system that allows us to enjoy life by way of moving every limb to a
position that we desire to do and be.
The following lay-out presents the basic bones and muscles of the body.
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HUMAN SKELETON
Activity 6. Identify the 15 bones in the following layout. PLEASE REFER TO YOUR MOODLE
ACCOUNT/MSTEAMS TO HAVE ACCESS IN ANSWERING THIS QUIZ.
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MUSCLES OF THE BODY
Activity 7. Identify the basic muscle or muscle groups in the following layout. PLEASE REFER TO YOUR
MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN ANSWERING THIS QUIZ.
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STRETCHING AND FLEXIBILITY
It is said that flexibility is the functional capacity of the joints to move within a normal range of
motion (ROM), and that it involves the muscular system, bones and joints. Stretching, on the other hand,
is a form of exercise that can improve flexibility. Specifically, stretching can help improve ROM in a
particular joint, decrease occurrence of injury, and improve athletic performance. With an improved
flexibility, muscles are used more efficiently resulting in better physical activity performance.
STRETCHING TYPES
Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the
position and hold for 10 to 30 seconds before slowly releasing the stretch. Static stretching should be
performed with warm muscles, such as after a warm-up or at the end of a workout. There are two forms of
static stretching.
Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the
strength of agonist muscles (muscles responsible for the movement). Think of the stretch across the
upper body during the Warrior II pose in yoga. Your arms are extended as your back, chest, and
shoulders are stretched. The muscles of the arms and shoulders are the agonist muscles that allow you
to hold this stretch.
Passive Static: During this type of stretching, you hold the limb to perform the stretch without any
assistance such as a bar or bands. Think of a standing quadriceps stretch in which you bend your leg
behind you and hold the foot, pulling the heel in close to your bottom, which stretches the front of the
upper thigh.
Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position and this
movement is repeated as you increase your reach and range of motion. If you have ever taken a group
exercise class, you have likely engaged in dynamic stretching. Movements such as alternating knee lifts
repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic
stretching is less beneficial than static stretching for increasing range of motion, but unlike static
stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching
them.
PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as
partner stretching because two people are needed to perform the movements. There are many forms of
PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An
example of PNF is a hamstring stretch where one person lies on her back with the right leg extended
straight up into the air. The second person grasps the ankle and gently presses the leg towards the other
person’s head to stretch the hamstring. The pressure is released and then the stretch is repeated.
While PNF is as effective as static stretching for improving range of motion, it is less practical because of
the necessity of a partner. It is most often used in clinical and fitness settings for training and
rehabilitation.
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Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle into the
stretch. For example, instead of holding a hamstring stretch you would quickly reach towards your toes
and release repeatedly in short bursts of movement. Fitness trainers have long been warned about the
dangers of ballistic stretching because it can cause a stretch reflex that injures the muscle. Current
recommendations from the ACSM state that ballistic stretching can improve flexibility as well as static
stretching when it is performed properly. It is best considered for those participating in ballistic exercises
such as basketball and other athletics.
Source: https://www.myfooddiary.com/blog/5-types-of-stretching
STRETCHING ESSENTIALS
• Don't consider stretching a warm-up. Before stretching, warm up with light walking, jogging or
biking at low intensity for five to 10 minutes.
• Strive for symmetry. Flexibility that is not equal on both sides may be a risk factor for injury.
• Focus on major muscle groups. Concentrate your stretches on major muscle groups such as
your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides.
• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can
injure your muscle and actually contribute to muscle tightness.
• Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem
areas, you may need to hold for around 60 seconds.
• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've
pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches
involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch
your hamstrings as you're more vulnerable to hamstring strains.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the
most benefits by stretching regularly, at least two to three times a week.
• Skipping regular stretching means you risk losing the potential benefits. For instance, if
stretching helped you increase your range of motion, your range of motion may decrease again
if you stop stretching.
• Bring movement into your stretching. Gentle movements, such as those in tai chi or yoga, can
help you be more flexible in specific movements. These types of exercises can also help reduce
falls in older adults.
• Know when to exercise caution. For example, if you already have a strained muscle, stretching
it may cause further harm. Talk to your doctor or physical therapist about the most appropriate
way to stretch if you have any health concerns.
Source: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
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Sample Static Stretches
ACTIVITY 8: Dynamic stretches. PLEASE REFER TO YOUR MOODLE ACCOUNT/MSTEAMS TO

HAVE ACCESS IN COMPLYING WITH THIS ACTIVITY.
PHYSIOLOGICAL CHANGES DUE TO WEIGHT TRAINING
It should now be clear that programs designed to improve muscular strength can only do so
by increasing muscular size and/or by increasing the number of muscle fibers recruited. For most
men and women, rigorous weight training results in increase in muscle mass and a loss of body fat,
the end result being a decrease in the percent of body fat. Further, if weight training exercises are
performed over a full range of motion possibly at a joint, flexibility can also be improved.
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Topic 4: Resistance Training
Resistance or Weight Training - Resistance training generally means that you’re building your
muscles through using resistance, which can come from your own body weight, from free weights
(like dumbbells), or from using machines aimed at improving muscle performance and body
appearance.
Source: https://www.stylist.co.uk/life/weight-training-women-whats-the-difference-between-strength-and-resistance-training-tips-
fitness-trainers/308772
TYPES OF WEIGHT TRAINING PROGRAMS
Weight training programs can be divided into three general categories classified by the type of muscle
contraction involved: isotonic, isometric, and isokinetic.
Isotonic Programs
Isotonic programs, like isotonic contractions, utilize the concept of contracting a muscle against a
movable load (usually a free weight or weights mounted by cables or chains to form a weight machine).
Isotonic programs are very popular and are the most common type of weight training program in use today.
Variations of isotonic exercise include speed loading, eccentric loading, and plyometric loading.
• Speed Loading – Occurs when the resistance is moved as rapidly as possible. This technique is believed to be
inferior to the more commonly practiced constant resistant isotonic exercise for gaining strength since not
enough tension is produced for a training effect. However, many athletes use this technique during competition
when maximum power is desired.
• Eccentric Loading – Is sometimes referred to as a negative contraction because the muscle lengthens as it
develops tension. Examples would be letting yourself down slowly from a chin-up or extending your elbow
slowly from a flexed position while holding a weight in your hand. This type of exercise tends to produce more
muscle soreness than other techniques. It is not superior to other isotonic methods and is used mainly as an
addition to other training techniques.
• Plyometric Loading – Requires that the muscles be loaded suddenly and then forced to stretch before the
contraction for movement occurs. This type of exercise has gained some popularity among volleyball players,
skiers, discus throwers, and shot-putters. An example would be to jump from a bench to the floor and then
immediately back onto the bench. This exercise has been shown to increase strength and jumping ability.
However, anyone who attempts this exercise should be aware of the possibility of injury to the ankles and knee
joints.
Advantages:
1. Generally produces strength gains throughout the full range of movement
2. Progress in strength gains is easy to evaluate because of numbered free weights and universal stacks
3. Strength exercises can be developed to duplicate a variety of sports skills
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Disadvantages:
1. The equipment is cumbersome
2. Produces more muscle soreness and greater risk of injury than isometric and isokinetic exercises
3. Most strength gains occur at the weakest point of the movement and are not uniform throughout
Isometric Programs
An isometric strength training program is based on the concept of contracting a muscle at a fixed angle
against an immovable object, using an isometric or static contraction. Interest in strength training increased
dramatically during the 1950s with the finding that maximal strength could be increased by contracting a
muscle for 6 seconds at two-thirds of maximal tension once per day for 5 days per week! Although subsequent
studies suggested that these claims were exaggerated, it is generally agreed that isometric training can
increase muscular strength and endurance.
Two important aspects of isometric training make it different from isotonic training. First, in isometric
training, the development of strength and endurance is specific to the joint angles at which the muscle group is
trained. Second, the static nature of isometric muscle contractions can lead to breath holding (called a
Valsalva maneuver), which can reduce blood flow to the brain and cause dizziness and fainting.
Advantages:
1. Little time is required for training
2. Expensive and cumbersome equipment is not needed
3. Exercise can be performed anywhere – in home or office or while on vacation
Disadvantages:
1. Strength gains are not produced throughout the full range of movement
2. Strength gains are difficult to evaluate; that is, no numbered weights or gauges generally are used
3. Increases the pressure in the chest cavity, causing reduced blood flow to the heart, lungs, and brain
4. Not as efficient in producing strength gains as isotonic and isokinetic methods
5. Not effective in producing increases in skilled movements
6. Motivation is difficult to maintain
Isokinetic Programs
Again, isokinetic contractions are isotonic contractions performed at a constant speed. Isokinetic
training is a relatively new strength training method, so limited research exists to describe its strength benefits
compared with those of isometric and isotonic programs. Isokinetic exercises require the use of machines that
govern the speed of movement during muscle contraction (isokinetic refers to constant speed of movement).
The first isokinetic machines available were very expensive and were used primarily in clinical settings for
injury rehabilitation. Recently, less expensive machines have become available that utilize a piston device
(much like a shock absorber on a car) to limit the speed of movement throughout the range of the exercise.
Today, these machines are found in fitness centers across the United States.
Advantages:
1. Produces maximum resistance at all ranges of movement
2. Increases strength throughout the full range of movement
3. Results in less injury and soreness than isometric and isotonic exercise
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4. The uniqueness of the equipment increases motivation
5. Strength gains are easy to determine
Disadvantages:
1. The equipment is very expensive, with limited availability
2. Research is still incomplete with regard to motor patterns and force-velocity relationships
Activity 9. IDENTIFICATION OF ACTIVITIES BASED ON WEIGHT TRAINING PROGRAM TYPES.

PLEASE REFER TO YOUR MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN ANSWERING THIS
QUIZ.
BASIC GUIDING PRINCIPLES IN DESIGNING A MUSCLE STRENGTH AND ENDURANCE PROGRAM
To improve muscle performance and body appearance, specific principles need to be carefully
considered. Four (4) basic principles of weight-resistance training to achieve maximum strength and
endurance gains from the training regimen are presented.
Overload – Muscles are forced to contract at maximum or near maximum tension. Muscle contractions
at these tension levels produce physiological changes in the muscles, resulting in strength gains. If muscles
are not overloaded to this degree, they do not increase in strength or in size (hypertrophy). Muscles adapt only
to the load they are subjected to. A maximum overload results in maximum strength gains, whereas a
minimum overload produces only minimum strength gains.
Progressive Resistance – As muscle strength increases from training, the initial training load no longer
provides adequate strength gains. If the intensity of the training load is not increased, only existing strength
levels are maintained. Therefore, the intensity of the load must be progressively increased to ensure future
strength gains, a concept known as progressive resistance.
Specificity – The demands of the exercise must be sufficient to force muscles to adapt, and the
subsequent muscle adaptations are specific to the type of training performed, a concept known as specificity.
For example, aerobic activity develops aerobic capacity, and anaerobic activity develops anaerobic capacity.
Therefore, principle of specificity of training means that development of muscular strength and
endurance is specific to the muscle group that is exercised and the training intensity. First, the muscles that
are trained will be the only muscles improving in strength and endurance. For example, if an individual has
low-back pain and wishes to improve the strength of the supporting musculature of the lower back, it would be
of no benefit to strengthen the arm muscles. The specific muscles involved with movement of the lower back
should be the ones trained. Second, the training intensity determines whether the muscular adaptation is
primarily an increase in strength or endurance. High- intensity training (i.e. lifting heavy weights four to six
times) results in an increase in both muscular strength and size with only limited improvements in muscular
endurance. Conversely, high repetition, low-intensity (i.e. lifting light weights 15 times or more) promotes an
increase in muscular endurance, with only limited improvements in muscular size and strength.
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Allowing for Adequate Recovery – Progressive training becomes less effective when muscles become
fatigued since the training stimulus cannot be maintained at maximum level. Also, overloading a fatigued
muscle may lead to soreness and injury. Therefore, follow four simple rules:
a. Exercise large muscle groups before smaller ones. Movements become fatiguing when the small
muscles involved in the movement are fatigued. For example, before performing standing overhead
lifts with free weights, first exercise the leg muscles and then the lower arm muscles.
b. Arrange your strength exercises so that successive exercises only minimally affect the muscle groups
that were trained previously.
c. Maintain a consistent application of force by raising and lowering the weight in a controlled manner.
Generally, the lift phase should take about one to two seconds and the lowering phase approximately
three to four seconds.
d. Allow forty-eight hours between strength exercises for complete physiological recovery.
SAFETY CONCERNS
Before we discuss the specifics of how to perform a resistance training workout, the need for
safety should be emphasized. Although resistance training can be performed safely, some important
guidelines should be followed:
1. Warm up properly before doing any weight lifting exercise.

2. Do not hold your breath during weight lifting. A recommended breathing pattern to prevent
breath holding during weight lifting is to exhale while lifting the weight and inhale while
lowering. Also, breathe through both your nose and mouth.
3. Although debate continues as to whether high-speed weight lifting is superior to slow-speed
lifting in terms of strength gains, slow movements may reduce the risk of injury. Therefore,
because slow movement during weight lifting certainly results in an increase in both muscle
size and strength, it would be wise to take this approach.
4. Use light weights in the beginning so that the proper maneuver can be followed with each
exercise. This is particularly true when lifting free weights.
5. If you don’t have a particular muscles group in mind, the rule is to start with the complex
(multiple-joint actions), then move to the simpler actions (the single-joint exercise). You
should also go from the larger muscles to the smaller muscles.
6. You must rest, but not too long, between sets. Generally, if you are doing an isolated
movement such as a biceps curl or a triceps exercise. 1 to 1 ½ minutes is sufficient time for a
rest. For a multi-joint exercise such as a press or a squat, 2 to 3 minutes (maximum) should
be enough. The fewer reps you are doing to exhaustion, the longer the recommended rest
period is. So a 2 RM set will require a longer rest than a 6 RM set. However, if you are
working with lighter weights to develop endurance, your rest periods should be much shorter.
7. Rest is essential for developing muscles. This is the reason that strength-training programs
are generally done only every other day, while endurance exercises such as swimming or
running can be done daily. Highly trained weight lifters, however, can lift daily if they replace
the glycogen adequately during a 24-hour rest period.
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FORMS OF RESISTANCE TRAINING
Resistance training works by causing microscopic damage or tears to the muscle cells, which in
turn are quickly repaired by the body to help the muscles regenerate and grow stronger. The breakdown
of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called
"anabolism." Importantly, your muscles heal and grow when you are not working out, and so that is why it
is necessary to leave time between workouts for recovery (Principle of Recovery/Recuperation).
Resistance training is any exercise that causes the muscles to contract against an external
resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external
resistance can be:
• dumbbells
• rubber exercise tubing
• your own body weight
• bricks
• bottles of water
• any other object that causes the muscles to contract
Source: https://www.emedicinehealth.com/strength_training/article_em.htm
ADDITIONAL RESISTANCE TRAINING TERMS THAT YOU NEED TO KNOW
• Reps (repetitions) - the number of times you perform a specific activity/exercise

• Set - the number of cycles of reps that you complete
• Rest - the time spent resting between sets for muscles to recover
With everything that you have read, understood, and learned, I presume you become inspired,
and possibly challenged, to help build stronger muscles even if you are still confined to your homes. With
your own body weight, water bottles or dumbbells (if you have), chairs or benches available, then at this
point, you can say, “I want to be fit, therefore I am ready!”
However, it is always first things first. You very well know that you want to improve your muscle
strength and endurance, but it does not mean that you will risk your own safety. So we always go back to
the basics, and that is starting a body workout the right way. How? By performing the warm up and
stretching exercises as a way to prepare the body for the increased workload and lessen chances of
experiencing injuries.
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Activity 10: BODY WEIGHT WORKOUT. Perform your own warm-up and dynamic stretching exercises.
Once you start sweating and the heart rate is up, perform the following exercises. Take a video of
yourself performing the exercise routine/workout, rate your exertion (RPE) by filling out the table below,
save a pdf copy, and upload both the video and scoresheet sheet in moodle/MSTeams. PLEASE REFER
TO YOUR MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN COMPLYING THIS ACTIVITY.
Material needed: exercise/yoga mat or any mat that can protect your back
Please refer to the following link to guide in you in the conduct of the 10-minute Bodyweight Workout.
https://www.youtube.com/watch?v=uAqRC7gA4Ok
WORKOUT 1: BODYWEIGHT
ACTIVITY (include a 10-second rest after every activity) RPE
Squats (20 seconds)
Push-ups (20 seconds)
Crunches (20 seconds)
Squat Tap (20 seconds)
Jump Jacks (20 seconds)
Hip Thrust (20 seconds)
Leg Raise (20 seconds)
Hi Plank (20 seconds)
Run in place (20 seconds)
OPTIONAL: 2 minutes REST

Squat Run (20 seconds)
Crunches with Hip LIft (20 seconds)
Forward Lunge (20 seconds)
Knee to Elbow (20 seconds)
Step In (20 seconds)
Hi Knee Up (20 seconds)
Low Plank (20 seconds)
OVERALL RPE
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how you felt when
you were doing the specific exercises.
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SCORESHEET FOR ACTIVITY #10: Please do A to D in its correct sequence.
NAME: ________________________________ GENDER: _____________ AGE: _______________
A. FOR WARM-UP: B. Do dynamic stretches (Act. 8)

Jog in place – 15 counts
Jumping jacks – 15 counts C. Do Activity #10
Butt kicks – 15 counts
High knees – 15 counts D. Do cool down and static stretches (page 28)
WORKOUT 1: 10-minute BODYWEIGHT

Squats (20 seconds)
Squat Tap (20 seconds)
Hip Thrust (20 seconds)
Leg Raise (20 seconds)
Hi Plank (20 seconds)
Run in place (20 seconds)
OPTIONAL: 2 minutes REST

Squat Run (20 seconds)
Crunches with Hip LIft (20 seconds)
Forward Lunge (20 seconds)
Knee to Elbow (20 seconds)
Step In (20 seconds)
Hi Knee Up (20 seconds)
Low Plank (20 seconds)
OVERALL RPE
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how you felt when
you were doing the exercises.
36
SUGGESTED WORKOUT #1: STANDING ABDOMINAL WORKOUT
To target the abdominals, a suggested workout is included in this module. You may or may not perform
this workout, but it is strongly suggested that you do to keep your body in its “exercising mode”.
Please refer to the following link to guide in you in the conduct of the 6 exercises.
https://www.youtube.com/watch?v=8ePGaGH6eNk
Main Workout: 30secs Active / 10secs Rest / 4 Rounds

1) Twist Jacks
2) Paused Standing Knee to Elbow - Left
3) Paused Standing Knee to Elbow - Right
4) Rotating High Knees
5) Criss Cross Squat to Oblique Crunch
6) Overhead Knee Pumps
Activity 11: Midterm Examination

TIMED QUIZ IN MOODLE/MSTEAMS
(please refer to the announcement posted in your MS Teams)
37
Activity 12: DUMBBELL WORKOUT. Perform warm-up and dynamic stretching exercises, same as in
Activity #10. Once you start sweating and the heart rate is up, perform the following exercises. Take a
video of yourself performing the exercise routine/workout, rate your exertion (RPE) by filling out the table
below, save a pdf copy, and upload both the video and activity sheet in moodle/MSTeams. PLEASE
REFER TO YOUR MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN COMPLYING THIS
ACTIVITY.
Material needed: exercise/yoga mat or any mat that can protect your back, 2 pcs. of a 2 lb. dumbbell or
2pcs of 1L mineral water bottle (1 for each hand), bench
WORKOUT 2: DUMBBELL WORKOUT The objective of this dumbbell workout is to engage your
SET 1 (From Side BREAK SET 2 (From Side BREAK SET 3 (From Side
Raises to Side (60 secs Raises to Side (60 secs Raises to Side
8 reps each Crunches) rest) Crunches) rest) Crunches)
(RPE from 6-20) (RPE from 6-20) (RPE from 6-20)

Side raises
muscles and muscle groups (hamstring and quadriceps) in several exercises that use a dumbbell as your
free weight and using the following format: 8 reps, 3 sets, 60 sec. rest in between sets.
38
Squats
Rows
Curls
SET 1 (From Side BREAK SET 2 (From Side BREAK SET 3 (From Side
Chest Press
Raises to Side (60 secs Raises to Side (60 secs Raises to Side
8 reps
Ab each
Crunches Crunches) rest after Crunches) rest Crunches)
Set 1) after
Shoulder Shrugs
(RPE from 6-20) (RPE from 6-20) Set 2) (RPE from 6-20)
Lying Extensions
Side raises
Calf Raises
Squats
Deadlifts
Rows
Side Crunches
Curls
OVERALL RPE
Chest Press
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how you felt when you were doing
the specific exercises.
NOTE: Please refer to the following link to guide in you in the conduct of the 11 exercises.
https://www.youtube.com/watch?v=FKGrweTsaDY
NAME: ________________________________ GENDER: _____________ AGE: _______________
39
Ab Crunches
Shoulder Shrugs
Lying Extensions
Calf Raises
Deadlifts
Side Crunches
OVERALL RPE
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPEs in terms of how you felt when you were doing
the specific exercises.
ACTIVITY 13: TOPIC: RESISTANCE TRAINING (BODY WEIGHT) PLEASE REFER TO YOUR
MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN ANSWERING THIS SHORT QUIZ.
Topic 5: High Intensity Interval Training (HIIT)
HIIT is a form of training that alternates intervals of all-out exercise effort, such as sprinting or
high-intensity bodyweight work, with recovery periods of low to moderate intensity, such as walking, or
complete rest.
Safety Reminders:
1. Focus on form first and speed is second.

2. Stay within your fitness level. Simply, avoid pushing too hard/much.
3. Adjust and re-adjust intensity if needed. Just listen to your body.
4. Do not do this everyday. It is intense so the body needs to recover.
5. As a start, 2x a week will do.
Source: https://www.runnersblueprint.com/hiit-workouts-for-beginners/
TABATA WORKOUT
40
Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last for
only four minutes. The recovery period is fixed at 10 seconds.
Activity 14: Tabata Workout. Perform warm-up and dynamic stretching exercises, same as in Activity
#10. Once you start sweating and the heart rate is up, perform the following exercises. Take a video of
save a pdf copy, and upload both the video and activity sheet in moodle/MSTeams. PLEASE REFER TO
YOUR MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN COMPLYING THIS ACTIVITY.
WORKOUT 3: Tabata. The objective of this workout is for you to perform a Tabata workout that should
last for 4 minutes with a 10-second rest after every exercise.
ACTIVITY
Push-ups (20secs)
Jumping jacks (20secs)
Lying heel touches (20secs)
Plank to push-up (20secs)
Squats (20secs)
Mountain climbers (20secs)
Alternating lunges (20secs)
Standing abdominal twists (20secs)
NOTE: Please refer to the following link to guide in you in the conduct of the workout.
https://www.youtube.com/watch?v=aUYRVSNz_VY
NAME: ________________________________ GENDER: _____________ AGE: _______________
ACTIVITY (include a 10-second rest after every RPE

activity)
Push-ups (20secs)
Jumping jacks (20secs)
Lying heel touches (20secs)
Plank to push-up (20secs)
Squats (20secs)
Mountain climbers (20secs)
Alternating lunges (20secs)
41
Standing abdominal twists (20secs)
OVERALL RPE
FEEDBACK: In 2-3 sentences, kindly describe/justify your OVERALL RPE in
terms of how you felt when you were doing the specific activities.
SUGGESTED WORKOUT #2: HIIT
To be able to try a High Intensity Interval Training (HIIT) workout, a suggested workout is included in this
module. You may or may not perform this workout, but it is suggested that you do give your body an
opportunity to experience an exercise workout that is higher in intensity.
NOTE: Please refer to the following link to guide in you in the conduct of the 5 exercises.
https://www.self.com/gallery/hiit-workout-without-burpees
The 5 Exercises: 4 minutes, alternating between 20-second intervals of intense work and 10-second
intervals of rest, then move onto the next exercise
• Side Kick-Through
• Lateral Shuffle
• Explosive Crab Reach
• Loaded Beast to Runner Stretch
• Transverse Lunge to Power Skip
42
EXAMPLE 4 minutes of Side Kick-through
EXERCISE 1: Side Kick-through

Side Kick-Through (20 secs)
Rest (10secs)
Rest (10secs)
Rest (10secs)
Rest (10secs)
Rest (10secs)
Rest (10secs)
Rest (10secs)
EXERCISE 2: Lateral Shuffle

EXERCISE 3: Explosive Crab Reach
EXERCISE 4: Loaded Beast to Runner Stretch
EXERCISE 5: Transverse Lunge to Power Skip
ACTIVITY 15: TOPIC: RESISTANCE TRAINING (HIIT) PLEASE REFER TO YOUR MOODLE
ACCOUNT/MSTEAMS TO HAVE ACCESS IN ANSWERING THIS SHORT QUIZ.
THE 7- MINUTE WORKOUT
The 7-minute Workout is a form of HIIT that aims to get maximum results in the minimum time
with just the following: a wall, a chair, and your body weight! The trick is to strategically order the
exercises so you’re working different major muscle groups (upper body, lower body, core) each time.
This allows for one major muscle group to rest while you work the next muscle group, resulting in
a super-efficient, super-effective routine that can improve your health and decrease body fat — and it can
be done in the comfort of your home. Source: https://greatist.com/move/7-minute-workout-that-science-says-works#exercises
Activity 16: 7- Minute Workout. Perform warm-up and dynamic stretching exercises, same as in Activity
#10. Once you start sweating and the heart rate is up, perform the following exercises. Take a video of
save a pdf copy, and upload both the video and activity sheet in moodle/MSTeams. PLEASE REFER TO
YOUR MOODLE ACCOUNT/MSTEAMS TO HAVE ACCESS IN COMPLYING THIS ACTIVITY.
43
WORKOUT 4: 7- Minute Workout. Perform each exercise below at a high-intensity effort
(please listen to your body for signals of over-exercising such as dizziness, nausea, etc.) for 30
seconds. For static exercises such as the wall sit and plank, hold the position for 30 seconds.
For exercises that target two sides (such as your legs), alternate sides for 30 seconds. Rest for 10
seconds after each exercise.
Materials needed: exercise/yoga mat or any mat that can protect your back, 6-20in. step or bench, chair

Jumping jacks (30 seconds)
Wall sit (30 seconds)
Step-ups (30 seconds)
Squats (30 seconds)
Triceps dip (30 seconds)
Plank (30 seconds)
High knees (30 seconds)
Alternating Lunge (30 seconds)
Alternating Push-up with rotation (30 seconds)
Side plank (30 seconds on each side)
OVERALL RPE
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how you felt when you were
doing the specific exercises.
NOTE: Please refer to the following link to guide in you in the conduct of the 7-minute Workout.
https://www.youtube.com/watch?v=mmq5zZfmIws&t=345s
44
45
NAME: ________________________________ GENDER: _____________ AGE: _______________

Jumping jacks (30 seconds)
Wall sit (30 seconds)
Step-ups (30 seconds)
Squats (30 seconds)
Triceps dip (30 seconds)
Plank (30 seconds)
High knees (30 seconds)
Alternating Lunge
Alternating Push-up with rotation (30 seconds)
Side plank (30 seconds on each side)
OVERALL RPE
FEEDBACK: : In 2-3 sentences, kindly describe/justify your OVERALL RPE in

terms of how you felt when you were doing the specific exercises.
46
Topic 6: Circuit Training
Circuit training is a type of physical training involving a series of different exercises performed
in rotation with minimal rest, often using different pieces of apparatus. The goal is to complete
several full circuits during the exercise period. Done properly, circuit training will give your muscles a
good bulk-type workout as well as condition your cardiovascular system.
SAMPLE CIRCUIT WORKOUT
https://stretchcoach.com/articles/circuit-training/
47
Circuit training involves a combination of strength and endurance exercises performed in
sequence at a various station. This extremely efficient technique can be specifically designed for
a variety of different sports activities. For example, the circuit can emphasize strength activities,
cardiorespiratory activities, or a combination of the two.
The circuit should consist of between eight to fifteen (8-15) stations, with a total circuit
completion time of five to twenty (5-20) minutes. The circuit may be performed more than once
during each training session, and you should allow for as many repetitions as possible during the
time allotted at each station.
5 Benefits of Circuit Training
1. IT BOOSTS YOUR METABOLISM

Your body can definitely feel the metabolic burn within a humble 30 minutes of circuit training.
Switching between intervals of weights and cardio — with short rests in between — activates your
metabolism to burn calories in just one circuit training session.
According to Harvard Medical School, you can burn 240 calories in a half-hour of general
circuit training if you weigh 125 pounds; 298 calories if you weigh 155 pounds; and 355 calories if
you weigh 185 pounds. And you even get a bonus round since your body will continue to torch
calories at a faster rate throughout the day.
2. IT HELPS YOU HIT YOUR TARGET HEART RATE
If getting your heart rate up to a certain level during a workout is a priority for you, you'll love
accomplishing this in just 30 minutes. One of the benefits of circuit training is that you can hit your
target heart rate in a short period of time. With this exercise format, you can get your heart pumping
at the desired rate much faster than if you were walking on the treadmill for the same amount of
time.
3. IT'S FIT FOR BEGINNERS
Working through a circuit is accessible for anyone and it's a great place for gym newbies to
start. Since there are no surprises with circuit training, beginners know exactly what to expect. Each
step is planned for you, so all you have to do is follow along at your own level. No more fretting over
creating a workout or deciding what machines to use.
4. YOU CAN DO IT ANYWHERE
Being able to take your workout on the road is one of the most convenient benefits of circuit
training. Once you've become comfortable with a routine, you never have to miss a workout when
traveling. Even if you don't have access to a gym when you travel, you can modify your circuit to be
done in your hotel room or even outdoors. With so many flexible options, you can design a workout
to meet your needs anywhere you go.
5. IT WORKS EVERY MUSCLE GROUP
Circuit training works all of your muscle groups — from your core to your glutes and
everything in between. Each station is designed so that, when combined as part of a circuit, so you
are engaging your whole body in the 30-minute timeframe. This means you'll finish your workout
feeling stronger all over.
48
Circuit training saves you time while offering a full body workout that is packed full of benefits.
Adding a circuit to your exercise schedule (one to three times a week) can keep your mind and body
engaged, and have you looking forward to your next exercise session.
SUGGESTED WORKOUT #3: Circuit Training
To be able to try a Circuit Training workout, a suggested CT workout is included in this module. You may
or may not perform this workout, but it is suggested that you do give your body an opportunity to
experience another type of exercise workout that is higher in intensity.
CIRCUIT WORKOUT. Do each exercise for 30 seconds, take a 10 second break, then move to the next.
If space permits, it is suggested that each activity is 1-2 meters away from each other, allowing for
the 10-second break to be used from transferring from one station to the next.
ACTIVITY STATION
Jump jacks 1
Squats 2
Leg raises 3
Alternating Lunges 4
Burpees 5
Glute/hip bridge 6
High knees 7
Push-ups 8
49
You have finally come to the end of this PE course for this Term. You have read, understood, and
learned. You were able to sweat it all out! And those sweat means that you have indeed stretched those
muscles and made improvements, physically and mentally. You are now more inspired and dedicated to
maintaining a fitness level that no amount of quarantine can take away from you.
Finally, this last practical activity will mirror the effects of your weeks of muscle strength and
endurance training workout. Positive results are hoped for that would speak of fitness improvement over
the weeks of constant muscle and heart engagement.
ACTIVITY 17: PHYSICAL FITNESS TEST (POST TEST) AND REFLECTION
A. Perform the same HRFC fitness test you did during the Pretest for your Posttest. Check if there are
changes or improvement in the results and classification. Be able to include 1 picture taken while
performing the different tests.
HRFC NAME OF TEST RESULTS CLASSIFICATIONS
PRETEST POST PRETEST POST

TEST TEST

Endurance

Endurance

male

female
B. REFLECTION. Based on the results of your pre and post tests (in PFT), try to evaluate how the
different resistance training exercises were able to help you achieve the objective of this course, that is, to
have an improvement in your strength and endurance capacity. Write down your answer in your PE
activity notebook.
___________________________________________________________________________________
___________________________________________________________________________________
50
NAME: ________________________________ GENDER: _____________ AGE: _______________
HRFC NAME OF TEST RESULTS CLASSIFICATIONS
PRETEST POST PRETEST POST

TEST TEST

Endurance

Endurance

male

female
PHOTO 1 PHOTO 2 PHOTO 3
(proof of BMI (sideview of you stepping (sideview of you showing

computation) up and down a step/chair the hand-sliding movt for
for the Step Test) Crunch Test)
PHOTO 5 PHOTO 6
PHOTO 4
(sideview of you with feet (arm muscle: a

(sideview of you
together, facing and tensed/flexed right bicep
performing push-ups)
touching a wall) muscle)
51
B. REFLECTION. Based on the results of your pre and post tests (in PFT), try to evaluate how the different
resistance training exercises were able to help you achieve the objective of this course, that is, to have an
improvement in your strength and endurance capacity. Write down your answer in your PE activity notebook.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Activity 18: Final Examination

TIMED QUIZ IN MOODLE/MSTEAMS
(please refer to the announcement posted in your MS Teams)
52
REFERENCES:
AUTHOR: CLAUDIO R. NIGG

TITLE: ACSM’s Behavioral Aspects of Physical Activity and Exercise
Copyright 2014 American College of Sports Medicine
AUTHOR: JANET L. HOPSON & REBECCA J. DONATELLE & TANYA R. LITTRELL (3 RD Edition)
TITLE: Get Fit Stay Well: Motivate Students to Get Fit & Stay Well for Life, 2014
AUTHOR: CAROL KENNEDY-ARMBRUSTER & MARY M. YOKE

TITLE: Method of Group Exercise Instruction (3rd Edition), 2014
AUTHOR: CHARLES B. CORBIN

TITLE: Concepts of Physical Fitness: Active Lifestyles for wellness (12th Edition) 2004
TITLE: Concepts of Physical Fitness: Active Lifestyle for Wellness (11th Edition) 2003
TITLE: Concepts of Fitness and Wellness: A comprehensive Lifestyle approach (6th Edition) 2006
AUTHOR: WERNER HOEGER

TITLE: Lifetime Physical Fitness and Wellness: A personalized Program (8th Edition) 2005
TITLE: Principles and Labs for Fitness and Wellness (7th Edition) 2004
TITLE: Principles and Labs for Fitness and Wellness (8th Edition) 2006
AUTHOR: GEORGE MCGLYNN

TITLE: Dynamics of Fitness: A Practical Approach (2nd Edition), 1987
AUTHOR: RICHARD WALKER

TITLE: Guide to the Human Body: A fully illustrated Guide to Anatomy Physiology and Medicine, 2003
AUTHOR: SCOTT K. POWERS & STEPHEN L. DODD

TITLE: Total Fitness: Exercise, Nutrition, and Wellness, 1996
Cando, Jean Marie D., et al. (2010). Physical education I: Foundation of physical fitness. Malabon City: Mutya Publishing House, Inc.
Cando, Jean Marie D. (2016). Health optimizing physical education 11. Malabon City: Mutya Publishing House, Inc.
Internet Sources:
https://www.brennerchildrens.org/KidsHealth/Teens/Diseases-and-Conditions/Body-Basics-Library/Bones-Muscles-and-Joints.htm
https://stretchcoach.com/articles/circuit-training/
https://greatist.com/move/7-minute-workout-that-science-says-works#exercises
https://www.runnersblueprint.com/hiit-workouts-for-beginners/
https://www.jenreviews.com/dumbbellexercises/
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
https://www.myfooddiary.com/blog/5-types-of-stretching
https://www.emedicinehealth.com/strength_training/article_em.htm
https://www.stylist.co.uk/life/weight-training-women-whats-the-difference-between-strength-and-resistance-training-tips-fitness-trainers/308772
https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140
:http://www.webmd.com/a-to-z-guides/cardiac-rehabilitation-monitoring-your-rating-of-perceived-exertion
https://www.officialgazette.gov.ph/constitutions/the-1987-constitution-of-the-republic-of-the-philippines/the-1987-constitution-of-the-republic-of-the-
philippines-article-xiv/
https://www.lifehack.org/575583/dynamic-stretching)
https://www.youtube.com/watch?v=uAqRC7gA4Ok
https://youtube.com/watch?v=8ePGaGH6eNk&feature=share
https://www.youtube.com/watch?v=FKGrweTsaDY
53
https://www.youtube.com/watch?v=aUYRVSNz_VY
https://www.self.com/gallery/hiit-workout-without-burpees
https://www.youtube.com/watch?v=mmq5zZfmIws&t=345s
54

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COURSE GUIDE

Course / Section PE 104 FITNESS EXERCISES Credit Units 2

Term Offered Second Semester 2020-2021 Total Hours 36

Topic 1: Course introduction

ILO1. Awareness on the requirements of the course.

ILO1: Recall, review and differentiate:

• Fitness and exercise-related terms

Topic 3: Muscular Strength and Endurance; Stretching and Flexibility

ILO2. Identify factors that determine muscular strength

Topic 4: Resistance Training

ILO1. Classify weight training programs based on muscle contraction

ILO3: Identify forms of resistance training

Topic 5: High Intensity Interval Training (HIIT) and Tabata Workout

ILO2. Identify common activities of a HIIT workout

ILO3: Perform/Execute an individualized HIIT workout

ILO4. Define and describe a Tabata workout

ILO5. Perform/Execute a Tabata workout

Topic 6: Circuit Training

ILO1. Define and describe a Circuit Training workout

ILO2. Identify common activities for a Circuit Training workout

ILO3: Perform/Execute an individualized Circuit Training workout.

o Basic requirement is a smartphone that is capable of text, call, email

Technical o Learning Management System: Moodle account (lair.cit.edu)

Topic Teaching / Learning Output / Formative

Course PARQ Teacher-made and

Identifying Differentiated energy

Differentiated types of Teacher-made and

6 5 Kinesthetics Video documentation Short quiz

Analysis and application Body weight workout

7 6 Kinesthetics Video documentation Short quiz

Analysis and application HIIT workout analysis

8 4-6 Post-Test and Reflection Fitness Tests Classification Standardized tests

9 1-6 Final Examination Teacher Made

Summative Assessment (Midterm Examination) – 30%

Midterm Grade - 40%

Exercise routines - 40%

Final Examination - 20%

TOPIC 1: COURSE INTRODUCTION

Why study Physical Education in college?

Physical Activity Readiness Questionnaire

Answer with Yes or No

If you answered YES to one or more questions...

If you answered NO to all questions...

TOPIC 2: Fitness and Exercise-Related Terms

Very hard (You feel very tired, and you

ACTIVITY NUMBER OF REMARKS RPE

1. Jumping Jacks 30 reps

2. Push-ups 10 reps 1. Perform in

4. Plank 30 secs. 2. Do 3 sets.

OVERALL (still within 6-20)

B. Please do not forget:

Activity tests to measure muscular strength: Push-ups, Modified Push-ups

2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular

Activity tests to measure muscular endurance: Abdominal Curl-ups, crunches

It involves four basic movements, namely:

▪ Flexion – bending a body segment

▪ Abduction – moving a limb away from a body

Activity tests to measure flexibility: Sit and Reach, Shoulder Flexibility,

Activity tests to measure body composition:

A. Body Mass Index (BMI) – weight in kg/height in m2

Weight classifications based on BMI are presented as follows:

BMI (kg/m2) CLASSIFICATION

< 18.5 Underweight

NAME: __________________________ GENDER: _ AGE: _________

NAME: __________________________ GENDER: _ AGE: _________