Capitol University

Basic Education Department

Senior High School

SUBJECT: Physical Education and Health 1 & 3

TOPIC: Work out and Exercise principle

I. DESIRED RESULT/ LEARNING COMPETENCY

● To understand the importance of knowing the Workout and Exercise principle.

● Produce a personal training plan within 3 months
● Appreciate the benefit of Workout & exercise principle in individual’s physical
health

DISCUSSION:

Health related factors

1. Body composition: Body Mass Index

Body Mass Index (BMI) is a person’s weight in kilograms (or pounds) divided by
the square of height in meters (or feet). A high BMI can indicate high body
fatness. BMI screens for weight categories that may lead to health problems, but
it does not diagnose the body fatness or health of an individual.
 2. Cardiovascular Endurance

Cardiovascular endurance consists of maintaining an increased heart rate and

breathing rate for a longer period of time. Cardiovascular endurance can be
accomplished through consistent exercise performed for prolonged periods of
time. Cardiovascular exercise improves your body's ability to bring oxygen from
the environment, into the lungs, and diffuse into the bloodstream. With an
increased flow of oxygen to cells in the body will help them work to their capacity.
In addition, cardiovascular exercise helps the heart become bigger and stronger
(it is a muscle), allowing more blood to be pumped out with each beat. If more
blood is pumped out with each beat, the heart does not have to beat as fast or
work as hard.

3-minute step test

Procedure:
a. Position in front of the step.
b. At the signal “Go”, step and down on a bench for 3 minutes at a rate of 24
steps
per minute. One step consists of 4 beats – that is, “up with the left foot, up with
the right foot, down with the left foot, down with the right foot.”
c. Immediately after the exercise, stand and relax. Don’t talk.
d. Right after the activity, locate your pulse. (The first beat is zero.)
e. Count the pulse for 10 seconds and multiply it by 6.

3. STRENGTH:
● Push up
Procedure:
a. Lie down on the mat; face down in standard push-up position: palms on the
mat under shoulders, fingers pointing forward, and legs straight, parallel, and
slightly apart, with the toes supporting the feet.
b. FOR BOYS: Straightens the arms, keeping the back and knees straight, then
lowers the arms until there is a 90-degree angle at the elbows (upper arms are
parallel to the floor).
FOR GIRLS: With the knees in contact with the floor, Straightens the arms,
keeping the back and knees straight, then lowers the arms until there is a 90-
degree angle at the elbows (upper arms are parallel to the floor).

c. Perform as many repetitions as possible, maintaining a cadence of 20 push-

ups per minute. (2 sec going down, 1 sec going up)
 ● Basic plank- The Plank Test, also known as the Prone Bridge Test, is a simple
fitness test of core muscle strength, and can also be used as a fitness exercise for
improving core strength. The aim of this test is to hold an elevated plank position for as
long as possible.

purpose: The plank test measures the control and endurance of the back/core
stabilizing muscles.

equipment required: flat and clean surface, stopwatch, recording sheets, pen.

procedure: The aim of this test is to hold an elevated position for as long as

possible. Start with the upper body supported off the ground by the elbows and
forearms, and the legs straight with the weight taken by the toes. The hip is lifted
off the floor creating a straight line from head to toe. As soon as the subject is in
the correct position, the stopwatch is started. The head should be facing towards
the ground and not looking forwards. The test is over when the subject is unable
to hold the back straight and the hip is lowered.

3. FLEXIBILITY – refers to the ability of the joints to move through a full range
of motion.

● SIT AND REACH- a test of flexibility for the lower extremities particularly the
hamstring.
Purpose: To be able to reach as far as possible without bending the hamstring
Equipment: Tape Measure
Procedure:
a. Sit on the floor with back flat on the wall. Feet are approximately 12 inches
apart.
b. Without bending the back, knees and elbows, place one hand on top of the
other and position the hands on the floor.
c. After the tester has positioned the zero point of the tape measure, start the test
by reaching the farthest point possible without bending the knees.

ZIPPER TEST- Flexibility test is also called the zipper test and here are some of the
things you might want to know about this.

To measure how mobile and flexible your upper arms and shoulder joints are, the
shoulder flexibility test or the zipper test is done. It is done by reaching one hand behind
your neck and down along your spine. After that, move the other hand behind your back
and up toward your top hand. It is measured through how close your hands are being in
that position to each other.

Equipment: Ruler

Procedure

a. Stand erect.

b. Raise your right arm, bend your elbow, and reach down across your back as far as
possible, extend your left arm down and behind your back,bend your elbow up across
your back, and try to reach/cross your fingers over those of your right hand as if to pull a
zipper or scratch between the shoulder blades.

c. To test the left shoulder, repeat procedures a and b with the left hand over the left
shoulder.

• For the Partner: a. Observe whether the fingers touched or overlapped each other, if
not, measure the gap between the middle fingers of both hands.

b. Record the distance in centimeters.

4. Muscular strength is the amount of force a muscle can produce. Examples

would be the bench press, leg press or bicep curl. The push up test is most often
used to test muscular strength.
5. Muscular endurance is the ability of the muscles to perform continuously
without fatiguing. Examples would be cycling, step machines and elliptical
machines. The sit up test is most often used to test muscular endurance.
 FITT PRINCIPLE

The FITT principles dictate how often, how hard and how long you should exercise.
The FITT principle exercise guidelines to help improve your overall fitness.
FREQUENCY - Frequency is how often a person performs the targeted health-related
physical activity. For each component of health-related fitness, a safe frequency is three
to five times a week.
fitness component targeted. For example, flexibility or stretching may take 10-30
seconds for each stretch, while the minimum time for performing aerobic activity is 20
minutes of continuous activity.

INTENSITY - Intensity is how hard a person exercises during a physical activity period.
Intensity can be measured in different ways, depending on the related health-related
component. For example, monitoring heart rate is one way to gauge intensity during
aerobic endurance activities, but gives no indication of intensity during flexibility
activities
example: Easy to moderate, or about 60-75 % of your maximum heart rate.

TIME- Time is the length of the physical activity. As with the other aspects of the FITT
principle, time varies depending on the health-related
example: Anywhere from 30 to 60 minutes or more.

TYPE - Type or specificity, refers to the specific physical activity chosen to improve a
component of health-related fitness. For example, an individual wishing to increase arm
strength must exercise the triceps and biceps, while an individual wishing to increase
aerobic endurance needs to jog, run, swim or perform some
example: Any exercise you can do continually, like running, walking, cycling, swimming,
rowing, stair climber etc.

PRINCIPLE OF EXERCISE TRAINING

● PRINCIPLE OF OVERLOAD - A principle of exercise that states that the only way to
improve fitness is to increase over time. This can mean increasing the amount of
resistance, increase the amount of time, or increase the speed. When just beginning an
exercise, it is generally difficult. Over time as it becomes easier to do, it is important to
apply the overload principle by increasing resistance, time, or speed in order to continue
progressing.

This is accomplished by using the F.I.T.T principle to make the body do more than it has
done before.
F = Frequency of training
I = Intensity of training
T = Type of training
T = Time of training (duration)
● Variety

Exercise needs to be varied for optimal adaptation to occur, avoiding boredom, overuse,
injury or hitting a plateau.
For optimal change to occur and to decrease the risk of an individual getting bored,
overtraining, getting injured or reaching a plateau, the training must constantly be varied.
● Rest and Recovery
 Rest and recovery are required to allow the body time to adapt to exercise.
Optimal adaptation requires recovery time.  It is only during the recovery phase (days
between workouts) that the body is able to change and adapt to the stress of the
workout.
Recovery can be improved in a variety of ways, such as effective nutrition and hydration,
light aerobic exercise and stretching sessions.  It is believed that 90%+ of an individual’s
time is spent recovering from exercise.

● PRINCIPLE OF PROGRESSION - A principle of exercise that states that a person

should start slowly and increase exercise gradually. Progression can refer to both
progressing slowly over a large span of time, such as weeks or months, AND
progression within a single workout. For instance, you may start a running program by
running one mile and progress one half-mile each week until you are running five miles.
Likewise, in a single running session, you may start at a brisk walk, then jog at a 15-
minute mile pace for a few minutes, then increase to a 13-minute-mile pace, and
eventually to a 12-minute-mile pace.

● PRINCIPLE OF SPECIFICITY- A principle of exercise that states that specific kinds

of exercises must be done to develop specific aspects of the body and specific aspects
of fitness. Basically, exercise in a manner that will get you to your goals. For instance, if
your goal is to run a 5K, you should train by running, not by cycling. Cycling will not use
your muscles in the same manner as running. If you want to increase the strength of
your biceps, use weights or resistance and do some bicep curls. If you want to swim a
mile, practice swimming. All exercise will help condition your body generally, but different
exercises work your muscles in different ways. So, if you are looking for specific results,
use specific exercises.

● PRINCIPLE OF INDIVIDUALITY- This principle maintains that no two individuals will

benefit from exercise exactly the same way physically or psychologically. Difference in
genetics, age, experience, body size, and health status can all affect the outcomes of a
workout. What works for one person may not work for the next. This is important to keep
in mind for two reasons: 1. Don’t compare yourself to others. Everyone will have a
different genetic makeup and life situation than you, thus even if you are doing the same
workouts, you may see different results. 2. Listen to your body. Find what works best for
you and stick with it!

● PRINCIPLE OF REVERSIBILITY- This principle states that if you don’t maintain a

regular exercise program, your state of physical fitness will regress. In other words, use
it or lose it! Studies have shown that even after one week of inactivity, there is evident
loss in performance. Within two to three months of inactivity, one can see a total reversal
of all benefits from previous activity. Everyone has weeks of vacation, illness, or
schedule conflicts that prevent them from exercising. However, it is important to keep in
mind that there will some be setbacks and a necessary reconditioning phase when you
start exercising again. You can’t expect to come back to your workouts at the same level
you were before taking a break. Take things slow and build back up using progression
and overload.