Module 2 Lesson 1

MODULE II
The Exercise Program and

Other Movement Exercises
Lesson 1 The Exercise

Program
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Lesson 2
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Aerobics and
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Zumba
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MODULE II
The Exercise Program and Other Movement Exercises
INTRODUCTION
Exercising is very essential in reaching a physically fit body. This
module will focus on the general principle of exercising, the various
function it employs and also the its physiological and psychological
benefits. As for the later part, aerobics and Zumba will be discussed. The
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concepts of each movement exercises and their basic steps will also be
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conferred.
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OBJECTIVES
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After studying the module, you should be able to:
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1. Identify the different benefits and functions of exercise

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2. Define what is an exercise program

3. Create an exercise program using the FITT Principle
4. Identify and differentiate the different types of stretching
5. Perform a Zumba dance
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6. Define the concept of Zumba and aerobic exercises

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7. Perform the basic steps of aerobics and Zumba

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DIRECTIONS/ MODULE ORGANIZER

There are two lessons in the module. Read each lesson carefully
then answer the exercises/activities to find out how much you have
benefited from it. Work on these exercises carefully and submit your
output to your instructor or to the College of Arts and Sciences office.
Modifications and adjustments will be base from your teacher’s strategy
and restrictions.
PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

Module 2
18
In case you encounter difficulty, discuss this with your instructor

during the face-to-face meeting. If not, contact your instructor at the
College of Arts and Sciences office.
Good luck and happy reading!!!
Lesson 1
 EXERCISE
PROGRAM
Exercise Program defined
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Exercise program is a program detailing a range of
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physical exercises and the amount of time each exercise should be
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performed, used especially in gymnasiums, where they are
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typically tailored to individuals' needs.
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Exercise programs are popular. There are gyms and other fitness
providers with many different types of classes, exercise routines and
equipment, catering to a wide range of people.
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The Application of the F.I.T.T Principle
In creating a good exercise program, there are things that should be

considered. Following the F.I.T.T Principle will help you make your exercise
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program and determine the capabilities of your body based from the
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duration, difficulty and type of exercise you are going to perform. The FITT
principle is an exercise prescription to help participants understand how
long and how hard they should exercise.
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F.I.T.T. Principle stands for frequency, intensity, time and type:

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1. Frequency- the number of sessions in a week. Daily moderate

exercise is ideal, but try to exercise a minimum of 3-5 days per week .
Example: 150 minutes per week (cardio- respiratory endurance)
2. Intensity- this is the difficulty level of exercise or work demand.

Moderate to vigorous intensity exercise is recommended for adults.

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19
Example: moderate to vigorous (cardio- respiratory endurance)
3. Time- it is the duration covered in an exercise session
Example: 30-60 minutes per day.
4. Type- this is the mode of exercise or activity you are going to do.
Example: aerobic activities like running, swimming, biking dancing,
Warm Up Exercise and Stretching
A. Warm Up
A warm up generally consists of a gradual increase in intensity in

physical activity (a "pulse raiser"), joint mobility exercise, and stretching,
followed by the activity. For example, before running or playing an
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intensive sport, athletes might slowly jog to warm their muscles and
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increase their heart rate. In order to avoid injuries and to prepare the
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muscles and joints for physical activity, a proper warm up and stretching
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routine must be performed prior to exercise.
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B. Stretching
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Stretching is performed in order to maintain or increase flexibility.
This is a form of physical exercise in which a specific muscle or tendon is
deliberately flexed or stretched in order to improve the muscle's felt
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elasticity and achieve comfortable muscle tone. The result is a feeling of

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increased muscle control, flexibility, and range of motion.

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Types of Stretching
1. Dynamic Stretching
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Dynamic stretches are active movements where joints and

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muscles go through a full range of motion. They can be used to help

warm up your body before exercising.
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2. Static Stretching
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Static stretching means a stretch is held in a challenging but

comfortable position for a period of time, usually somewhere
between 10 to 30 seconds. Static stretching is the most common
form of stretching found in general fitness and is considered safe
and effective for improving overall flexibility.

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3. Ballistic Stretching
Ballistic stretching uses the momentum of a moving body or

a limb in an attempt to force it beyond its normal range of motion.
This is stretching, or "warming up", by bouncing into (or out of)
a stretched position, using the stretched muscles as a spring which
pulls you out of the stretched position.
4. Proprioceptive Neuromuscular Facilitation
A method of stretching muscles to maximize their flexibility

that is often performed with a partner or trainer and that involves a
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series of contractions and relaxations with enforced stretching
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during the relaxation phase
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5. Passive Stretching
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Passive stretching is also referred to as relaxed stretching,
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and as static-passive stretching. A passive stretch is one where you
assume a position and hold it with some other part of your body, or
with the assistance of a partner or some other apparatus. For
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example, bringing your leg up high and then holding it there with
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your hand. The splits is an example of a passive stretch (in this case
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the floor is the "apparatus" that you use to maintain your extended
position).
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6. Active Stretching
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Active stretching is also referred to as static-active stretching.

An active stretch is one where you assume a position and then hold
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it there with no assistance other than using the strength of your

agonist muscles. For example, bringing your leg up high and then
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holding it there without anything (other than your leg muscles

themselves) to keep the leg in that extended position.
7. Physiological and Psychological Benefits of Exercise
We often hear about the physical benefits of exercise (e.g.,

increasing heart health), less often are the psychological benefits

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promoted. Yet, engaging in a moderate amount of physical activity

will result in improved mood and emotional states. Exercise can
promote psychological well-being as well as improve quality of life.
Physiological and Psychological Benefits of Exercise
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain

weight loss. When you engage in physical activity, you burn calories.
The more intense the activity, the more calories you burn. In daily
activities for example, take the stairs instead of the elevator or rev up
your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood
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pressure? No matter what your current weight is, being active boosts
high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and
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it decreases unhealthy triglycerides. This one-two punch keeps your
blood flowing smoothly, which decreases your risk of cardiovascular
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diseases. Regular exercise helps prevent or manage many health
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problems and concerns, like stroke, metabolic syndrome, and high
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blood pressure. It can also help improve cognitive function and helps
lower the risk of death from all causes.
3. Exercise improves mood

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Need an emotional lift? Or need to blow off some steam after a

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stressful day? A gym session or brisk walk can help. Physical activity
stimulates various brain chemicals that may leave you feeling happier,
more relaxed and less anxious. You may also feel better about your
appearance and yourself when you exercise regularly, which can boost
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your confidence and improve your self-esteem.

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4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical

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activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your
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cardiovascular system work more efficiently. And when your heart and
lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall

asleep faster, get better sleep and deepen your sleep. Just don't exercise
too close to bedtime, or you may be too energized to go to sleep.

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22
6. Exercise can be fun and social!
Exercise and physical activity can be enjoyable. They give you a

chance to unwind, enjoy the outdoors or simply engage in activities that
make you happy. Physical activity can also help you connect with family or
friends in a fun social setting.
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What will happen if people don’t have any physical
activities nor exercises?
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Activity 1: Exercise Program
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Instruction: Following the FITT Principle, create your own Exercise
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program.
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Module 2
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MODULE II

The Exercise Program and

Lesson 1 The Exercise

1. Identify the different benefits and functions of exercise

2. Define what is an exercise program

6. Define the concept of Zumba and aerobic exercises

7. Perform the basic steps of aerobics and Zumba

DIRECTIONS/ MODULE ORGANIZER

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

In case you encounter difficulty, discuss this with your instructor

Good luck and happy reading!!!

Exercise Program defined

The Application of the F.I.T.T Principle

In creating a good exercise program, there are things that should be

F.I.T.T. Principle stands for frequency, intensity, time and type:

1. Frequency- the number of sessions in a week. Daily moderate

Example: 150 minutes per week (cardio- respiratory endurance)

2. Intensity- this is the difficulty level of exercise or work demand.

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

Example: moderate to vigorous (cardio- respiratory endurance)

3. Time- it is the duration covered in an exercise session

Example: 30-60 minutes per day.

Example: aerobic activities like running, swimming, biking dancing,

Warm Up Exercise and Stretching

A warm up generally consists of a gradual increase in intensity in

elasticity and achieve comfortable muscle tone. The result is a feeling of

increased muscle control, flexibility, and range of motion.

Dynamic stretches are active movements where joints and

muscles go through a full range of motion. They can be used to help

Static stretching means a stretch is held in a challenging but

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

Ballistic stretching uses the momentum of a moving body or

4. Proprioceptive Neuromuscular Facilitation

A method of stretching muscles to maximize their flexibility

Active stretching is also referred to as static-active stretching.

it there with no assistance other than using the strength of your

holding it there without anything (other than your leg muscles

7. Physiological and Psychological Benefits of Exercise

We often hear about the physical benefits of exercise (e.g.,

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

promoted. Yet, engaging in a moderate amount of physical activity

Physiological and Psychological Benefits of Exercise

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a

your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS

6. Exercise can be fun and social!

Exercise and physical activity can be enjoyable. They give you a

PHED 101- FUNDAMENTALS OF PHYSICAL FITNESS