JOHN B. LACSON FOUNDATION MARITIME UNIVERSITY-MOLO, INC.

COLLEGE OF BUSINESS

LEARNING MODULE
PHYSICAL EDUCATION 1
Physical Activities Toward Health and Fitness 1
(PATHFIT 1):
Movement Competency Training

Name: ______________________________________
Year & Section: ______________________________________
Contact Number: ______________________________________
Email: ______________________________________
Instructor: ______________________________________

Prepared by:

MRS. CAMILA JILL REMORIN-BELANDRES, LPT, MA.Ed. PE

HOW TO USE THIS MODULE
Welcome!

The PE 1 (PATHFIT 1) Movement Competency Training discusses the basics of

movement as foundation of knowledge in line with R.A. 5708 that mandates an
additional three subjects in college physical education with emphasis on physical
activities, pre-fitness and post-fitness assessments that make PE a great experience.
This course further provides training in different movement patterns and core
engagement in conjunction with principles of healthy eating and a physically active life.
Students will be able to adapt and transfer the movement competency in different
contexts (i.e. use of training equipment) and in relation to learning basic swimming
which is a must for a maritime student.
This module is a self-contained and self-sufficient unit of instruction for a learner
to achieve the set of systematically organized learning opportunities and well-defined
objectives per unit. There are units with compact detailed information and some where
the learner has to conduct further research through guided assessments to further his
insights on the given topics.

After successfully completing each unit of this module, you should be able
to comprehend and analyze the introduced concepts and discussions devoted to the
respective topics. Assessment tools given at the end of every unit should be diligently
accomplished to build learner competencies and measure knowledge.

Additional resources at the end of each unit provide further definitions of key
terms and information for further reading. Outputs shall be submitted to the instructor/
facilitator for checking, evaluation and recording. Outputs shall serve as the learner’s
proof for grading. You should always review the information sheets and be ready for
duly scheduled unit quizzes and periodic examinations. Should you need further
assistance, do not hesitate to communicate your concerns to the class instructor.

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COURSE CODE & TITLE: PATHFIT 1 - MOVEMENT COMPETENCY
TRAINING

Course Intended Learning Outcomes

At the end of the course, the students shall be able to:

a. Participate in moderate to vigorous physical activities (MVPAs) in accordance

with national and global recommendations on physical activities for health.

b. Adapt movement competencies to independent physical activity pursuits

that are health-enhancing and personally rewarding.

c. Monitor progress and evaluate achievement of personal fitness and dietary

goals.

d. Practice empathy, fair play; show respect for differing abilities (i.e.,
diversity) through interpersonal communication skills and emotional
regulation during PA participation.

e. Devise, apply and assess a range of strategies (i.e., exercise program

design; goal-setting; periodic evaluation) to improve one’s physical activity
performances and those of others.

f. Enhance and advocate for one’s personal and others’ fitness, safety and
wellness through physical activity participation and/or leadership.

g. Promote practical and creative interventions that will create community

connection and contribute to the health and wellness of the school
community and its periphery.

h. demonstrate confidence in movement competencies in relation to basic

swimming which is a must for a maritime student.

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 Introduction

PATH FIT 1 is offered to college students to provide knowledge on health and

fitness activities. It presents legal bases that discusses why it is part of the curriculum.
It also introduces the concept of Physical Education and of fitness and its relevance to
wellness development and culminates with fitness testing.

This course provides training in different movement patterns in conjunction

conjunction with principles of healthy eating and a physically active life. Students will
be able to adapt and transfer the movement competency in different contexts (i.e. use
of trainingequipment) and in relation to learning Basic Swimming skills.

This higher education module discusses the basics of movement as foundation

of knowledge in line with RA 5708 that mandates an additional three subjects of
physical education in college.

This module aims to ignite in young citizens an appreciation of the importance

of physical education together with the development of individual and social activities.

With postural and core stability, core mobility, and core strength as its principal
components, this module is designed to expose students to various physical activities
that promote appreciation of physical development along with mental, emotional,
social and spiritual development as well that make physical education a great
experience.

Path Fit 1 is the prerequisite of Path Fit 2.

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 Course Outline

PRELIM
UNIT 1 - PHYSICAL FITNESS

Module 1 - Physical Education: An Overview

Module 2 - Physical Fitness: The Primary Objective in Teaching PE

Module 3 - Exercise

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Subject Matter/Content/ Discussion of the Lesson

UNIT 1
MODULE 1: PHYSICAL EDUCATION- An Overview

“Physical education is the study, practice and appreciation of the art and science of human
movement.” While movement is both innate and essential to an individual’s growth and
development, it is the role of physical education to provide instructional activities that not only
promote skill development and proficiency, but also enhance an individual’s overall health. Physical
education not only fulfills a unique role in education, but also an integral part of the schooling
process. Walking, lifting weights, doing chores – its all good. Regardless of what you do, regular
exercise and physical activity (PA) is the path to good health and well-being. Exercise burns fat, builds
muscle, lowers cholesterol, eases stress and anxiety, and lets us sleep restfully.

Learning Outcomes
At the end of the lesson, the student should be able to:

1. briefly discuss Physical Education (PE) and its legal bases in the curriculum;
2. explain concepts on physical fitness and wellness;

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3. perform the physical fitness tests;
4. establish fitness goals; and
5. design and monitor an individualized exercise program incorporating FITT principles.

LEGAL BASES OF PHYSICAL EDUCATION

Article 1 of the International Charter of Physical Education and Sports, UNESCO, Paris 1978
and Recommendation 1, Interdisciplinary Regional Meeting of Experts on Physical Education,
UNESCO, Brisbane, Australia 1982, states that:

“The practice of Physical Education and Sports is a fundamental right for all…”

“And this right should not be treated as different in principle from the right to adequate food,
shelter and medical care.”

Article IV, Section 19, 1986 Constitution of the Republic of the Philippines emphasized as well
that:

“The State shall promote Physical Education and encourage sports programs, league
competitions, amateur sports including training for international competition to foster self-discipline,
teamwork and excellence for the development of a healthy and alert citizenry.”

“All educational institutions shall undertake regular sports activities throughout the country
and in cooperation with athletic club and other sectors.”

IMPORTANCE OF PHYSICAL EDUCATION

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 Physical Education (PE) develops students’ competence and confidence to take part in
a range of physical activities that become a central part of their lives, both in and out of
school. A high-quality PE curriculum enables all students to enjoy and succeed in many kinds
of physical activity. They develop a wide range of skills and the ability to do tactics, strategies
and compositional ideas to perform successfully.

When they are performing, they think about what they are doing, they analyze the
situation and make decisions. They also reflect on their own and others’ performances and
find ways to improve upon them. As a result, they develop the confidence to take part in
different physical activities and learn about the value of healthy, active lifestyles.

Discovering what they like to do, what their aptitudes are in school, and how and
where to get involved in physical activity helps them make informed choices about lifelong
physical activity. PE helps students develop personally and socially. They work as individuals,
in groups and in teams, developing concepts of fairness and of personal and social
responsibility. They take on different roles and responsibilities, including leadership, coaching
and officiating. Through the range of experiences that PE offers, they learn to be effective in
competitive, creative and challenging situations.

GENERAL OBJECTIVES OF PHYSICAL EDUCATION

Physical Development - The acquisition and development of physical skills,

attainment of physical fitness and good health.

Mental Development - Through active participation in physical activities, the

individual develops his mental capacities as he learns the principles, rules and strategies of
games and sports.

Emotional Development - The informal nature of physical education activities offers

opportunities for the development of a high level of self-esteem and ability to cope with
routine stresses of daily living.

Social Development - It is the development and maintenance of a meaningful

interpersonal relationship.

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What is physical activity?

The World Health Organization (WHO) defines physical activity (PA) as any bodily
movement produced by skeletal muscles that requires energy expenditure. Physical activity
refers to all movement including during leisure time, for transport to get to and from places,
or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve
health. Popular ways to be active include walking, cycling, wheeling, sports, active recreation
and play, and can be done at any level of skill and for enjoyment by everybody.

Regular physical activity is proven to help prevent and manage noncommunicable diseases
such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension,
maintain healthy body weight and can improve mental health, quality of life and well-being.

The WHO national and global recommendations for physical activity emphasized that for
Adults a(ged 18–64 years) are as follows:

 should do at least 150–300 minutes of moderate-intensity aerobic physical activity;

 or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent
combination of moderate- and vigorous-intensity activity throughout the week
 should also do muscle-strengthening activities at moderate or greater intensity that involve all
major muscle groups on 2 or more days a week, as these provide additional health benefits.
 may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do
more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent
combination of moderate- and vigorous-intensity activity throughout the week for additional
health benefits.
 should limit the amount of time spent being sedentary. Replacing sedentary time with physical
activity of any intensity (including light intensity) provides health benefits, and
 to help reduce the detrimental effects of high levels of sedentary behaviour on health, all
adults and older adults should aim to do more than the recommended levels of moderate- to
vigorous-intensity physical activity

HEALTH AND FITNESS

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Do You Know the Difference Between Fitness and Health?

Most people believe being healthy and fit are one and the same. In reality they can be
separate states of physical being. You can be really fit, and not very healthy, and you can be
very healthy and not very fit. The best benefits are found with trying to get a balance out of
both sides. This requires us to identify the difference between fitness and health.

So, lets define the difference. Health has been defined by the World Health
Organization (WHO) as a state of complete physical, emotional, mental and social well-being,
and not merely the absence of disease or infirmity. It includes aging well, longevity, quality of
life, freedom from pain, etc.

Fitness, on the other hand, is defined as a set of attributes that people have or achieve
that relates to the ability to perform physical activity. Fitness is made up of many
components, and the following parameters are need to be considered when discussing fitness
levels:

The Health-Related Fitness Components:

1. Cardiovascular Endurance (or Cardio-Respiratory Fitness): This is your body’s ability to

use and deliver oxygen to your body.
2. Stamina (Muscular Endurance): This is your body’s ability to store, process and use
energy.
3. Muscular Strength: This is the ability of your muscles or a muscular unit to apply force.
4. Flexibility: This is the ability to maximize the range of motion of a joint.
5. Body Composition : It refers to the relative distribution of fat, lean mass, and body
tissues.

The Skill-Related Fitness Components:

1. Power: The ability of your muscles to maximize their force in a minimum amount of time.
2. Speed: The ability to minimize the amount of time it takes you to accomplish a task or
movement.
3. Coordination: The ability to combine several different movement patterns in a single
distinct movement.
4. Accuracy: The ability to control a movement in a given direction or intensity.
5. Agility: The ability to minimize the time going from one movement to another or the
ability to move quickly in different directions in the shortest time possible.

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6. Balance: The ability to control the center of gravity of your body in relation to your
support base or the ability to be in a state of equilibrium.

7. Reaction Time: The ability to quickly and smoothly respond to stimulus in the shortest
time possible.

Fitness involves activity of some sort that stimulates various systems of the body and
maintains a certain condition within the body. Health, on the other hand, involves every
system of the body and is only achieved through a lifestyle that supports health. For instance,
if a person tells that they have neglected to eat properly, ignored the fat content, and ate
mostly processed foods, all the exercises in the world couldn’t possibly correct the damage
done from such a lifestyle. Exercise won’t remove the damage from chemicals or improve
immune system damage or weakness from depleted foods.

Only sound nutrition can support good health. Of course, fitness can also support
health and will improve health if it is part of a way of life. Our health is mainly the result of
thousands of daily nutritional decisions.

As you continue on your personal health journey, or if you are just getting back on
track, ask yourself this simple question: “Am I on the road to becoming fit and healthy, or just
fit?” If your answer is “just fit”, try incorporating other aspects of wellness into a more
comprehensive plan that revolves around the combination of physical, mental, emotional,
social and spiritual health.

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Assessment:

 Recite (1-2) legal bases of PE. (10 pts)

 Essay
1. Why is physical education important? (15pts)
2. Differentiate fitness and health. (15 pts)

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 MODULE 2
PHYSICAL FITNESS: The Primary Objective in Teaching PE

Physical Fitness

It is a combination of medical fitness (body soundness) and dynamic fitness (capacity for
action). A physically fit person is free from disease and can move and perform efficiently. Neither
good health and not physical proficiency alone constitutes physical fitness, which combines both
qualities. Another essential factor is emotional factor. This is readily apparent in athletic contests,
where good performance requires self-discipline, effective teamwork, and the ability to remain calm
under stress.

Medical fitness and dynamic fitness usually go together, but it is impossible to possess one
without the other. Many people who are medically sound may also come weak and unable to endure
strenuous physical exertion. They are described as being “out of condition”. Other people with
chronic health problems are physically strong and skilled. Intensive conditioning helps them to offset
the handicaps of bad health.

Physical fitness is the primary specific objective in teaching PE. Thus, it is in order that PE
teacher should have the correct concept of physical fitness.

Physical fitness is the ability of an individual to perform one’s daily activities efficiently
without undue fatigue , reduce the risks of health problems and with extra “reserve” in case of
emergency.
Physical fitness is a state of general well-being, physically sound and healthy, along with
mental stability.
Essentially, it is one of the most important keys to a healthy body and a basis of a dynamic and
creative intellectual activity.

Importance of Physical Fitness:

 Save Money. Making healthy choices, like engaging in regular physical activity can
reduce your risk for many health issues and complications that can result in expensive
medical care.

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  Reduce the risk of injury. Regular exercise and physical activity increase muscle
strength, bone density, flexibility, and stability. Physical fitness can reduce the risk and
enhance resilience to accidental injuries, especially as one gets older.
 Increase life expectancy. There's no magic formula that translates hours of physical
activity into hours of life gained, but research suggests that people who are more
active tend to be healthier and tend to live longer.
 Stay active and dynamic. Staying active and healthy allows an individual to do a
variety of activities that require certain levels of physical fitness.
 Improve the quality of life. Physical inactivity is associated with an increased risk for
certain types of cancer, numerous chronic diseases, and even mental health issues.
Exercise, however, has been shown to improve mood and mental health, and provides
numerous health benefits. Of course, physical fitness allows a person to do things that
may not otherwise be able to do.
 Improve overall health. There are numerous health advantages in physical fitness.
Regular exercise and physical activity promotes optimum development and total
fitness of an individual.

Physical fitness can be achieved through the following ways:

 Regular/Proper Exercise: Regular active exercise/ physical activity for stronger body
resistance and fitness, helps reduce stress, improves health and vigor.
 Proper Diet/ Nutrition: Eating the right kind of food/ meal that provides good
nourishment and boost high immunity against diseases.

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  Sufficient Sleep/ Rest: Taking enough time for the mind and body to rest/ sleep in
order to recharge from play or work.
 Regular Physical/ Medical and Dental check-up: Regular physical/medical/ dental
checkup with the doctor for health monitoring/ prevention of sickness/ diseases.
 Healthy Play and Recreational: Leisure activities that give healthy play or immediate
satisfaction e.g. simple games, sports, aquatics, arts and crafts, music, gardening,
fishing.
Proper Personal Hygiene: A good discipline starts from one's personal self-care/ good
 hygiene practice, prevention of infections and reduce the risks of acquiring diseases.

PHYSICAL WELLNESS

Physical wellness is the positive state of well-being and capability of an individual to

design personal fitness programs for improving and maintaining optimum levels of health. It is
a combination of many different components (physical, mental, emotional, social and
spiritual) that expands one’s potential to live a quality life, to work effectively and to make a
significant contribution to the society. Wellness reflects how one feels about life as well as
one’s ability to function effectively. It is also described as the positive component of good
health. Being physically active can build physical fitness that in turn, provides you with many
health and wellness benefits.

BENEFITS OF HEALTH AND WELLNESS

 Looking Good - regular physical activity is a healthy lifestyle. Healthy lifestyle such
as proper nutrition, good posture and good body mechanics can help you look at
your best.
 Feeling Good - people who engage in regular physical activity feel better. You can
resist fatigue, less likely to be injured and are capable of working more efficiently.
 Enjoying Life - life is more enjoyable when you engage in regular physical activity
that results in physical fitness as the key to be able to do more of the things you
want to do.
 Meeting Emergencies - fit and active individuals have the capacity to help or assist
other people when they needed some help.

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The Fundamental Movements of the Body

Locomotor Movements
By definition, a locomotor movement is a type of movement in which the body travels through space from
one location to another location. In locomotor movements, the body is not anchored in place and is moving through
the transfer of weight from one area of the body to another. There are many types of locomotor movements
including walking, marching, jumping, climbing, running, hopping, sliding, skipping, galloping, leaping, side-stepping,
army crawling, and crawling. Many locomotor movements involve the feet taking the body from a starting point A
to another point B.
The development of locomotor movement skills occurs throughout childhood, and children require lots of
experience with various physical activities to develop them. These skills are important because moving through
space is a requirement for many of life's activities. Additionally, locomotor skills are important for developing and
maintaining cardiovascular health, balance, coordination, and independence, among other practical skills.

Non-Locomotor Movements
A non-locomotor movement is a movement in which the body doesn’t travel; in other words,
it can be performed while staying in the same space. Non-locomotor movement skills are classified as
fundamental because they create the foundation for developing safety skills, and every-day utilitarian
skills (Kirchner & Fishburne, 1998). These skills form the basis of recreational physical activity,
specialized sports, or games, and influence activity preference, self-concept and future physical
competence. Being the building blocks for specialized skills such as those involved in dance, games,
and gymnastic activities,

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 A physical activity pyramid is a visual guidance for people of all ages to follow for
support completing physical activities. Activities are grouped in purposeful types of activities
and how often they should be completed within a week length in time.

NUTRITION AND PHYSICAL ACTIVITY ENGAGEMENT

(GUIDELINES)

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 The purpose of the Dietary Guidelines is to provide advice on what to eat and drink to build a
healthy diet that can promote healthy growth and development, help prevent diet-related chronic
disease, and meet nutrient needs.
Only sound nutrition can support good health. Of course, fitness can also support health and
will improve health if it is part of a way of life. Our health is mainly the result of thousands of daily
nutritional decisions.

The Physical Fitness Tests

Physical fitness tests are best used when we educate them young about the status of their
physical fitness. Since fitness tests have limitations, care should be used in recommended fitness
tests. Before fitness tests are prescribed, a clear understanding of the purpose for testing should be
defined.
The Physical Fitness Test (PFT), a standardized physical fitness testing in the country will be
used to determine the general physical fitness level of an individual. As the youth will be able to learn
to evaluate their personal fitness - the most meaningful to them, a skill that will serve them for a
lifetime. Hence, this module is presented as a guide.

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GENERAL OBJECTIVES OF A PHSYICAL FITNESS TESTING PROGRAM

(1) learn the process of evaluating one's personal fitness level,

(2) discover one's personal best physical performance, and
(3) evaluate the existing physical education program of the institution in the light of
test results in order to achieve higher levels of fitness.

Precautionary and Safety Guidelines for Physical Fitness Testing:

1. Consult a physician before undertaking any vigorous activity/ submit a Medical

Clearance (required).
2. Safety check must be done on choice of testing area/ availability of a testing area.
3. Safety check on equipment/ materials for the tests.
4. Wear proper attire.
5. Proper Warm-Up, Stretching and Cool Down after the tests to avoid injury.

The importance of fitness testing:

Physical Fitness Test I : Body Mass Index (BMI)

Objective: A measure of body fat based on one’s weight and height.

BMI is more of an indicator than a direct measurement of a person’s total body fat. As the
BMI score increases, so does the person’s total body fat increases.
How to calculate Body Mass Index? Body Mass Index is a simple calculation using a persons
height and weight. The formula is BMI = kg/m2, where kg is a person’s weight in kilograms and m2 is
their height in meters squared. A BMI of 25.0 is overweight, while the healthy range is 18.5 to 24.9.
(Example): For an adult with height of 180cms. and weight of 75 kgs.
First step is to convert the height into meters. As there are 100cms in a meter, we divide our
figure by 100. This gives us 1.8 meters.
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Computation for BMI:

BMI = 75kgs
1.8m x 1.8m
BMI = 75kgs
3.24m
BMI = 23.15 (Normal)

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Physical Fitness Test II. 3-Minute Step Test
Objective: To measure general endurance.

Facility and equipment: Stopwatch/ Timer and a bench/ s stair step at 35-45 centimeters high.
Directions:
The test criterion is the pulse rate at the end of the three-minute step test. This is done by
stepping up and down the bench/ stair step at the rate of 96 steps per minute for the men and 88
steps per minute for the women for the duration of three-minutes. At the end of the test, pause for 5
seconds as three performers palpates his pulse immediately after the 5 seconds rest period. The
pulse is counted for exactly 15 seconds. Fitness status is assessed using the norms.

1. The performers should have sufficient practice in counting their pulse. The correct
procedure for counting the pulse should be taught. One method is to grasp the wrist with the
fingers. Another is by placing the tips of the fingers along the carotid artery on the neck under
the jawbone.
2. Make sure that the performers are well rested and have a stable heart rate before taking
the test. This can be done by making them rest quietly for at least 5 to 10 minutes prior to the
test.

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Physical Fitness Test III. Sit-Ups
Objective: To measure the abdominal strength and endurance

Facility and equipment: A clean-dry floor/ mat

Directions:
1. The performer lies on his back on a clean-dry floor with his knees bent at 90 degrees and
feet flat on the floor, knees together. He clasps his hands behind the head with elbows out at
the sides. A partner kneels in front of the performer and holds down the feet of the
performer.
2. To perform the test, the performer "curls-up" and brings his head to his knee. This action
constitute one curl-up.
3. Without any pause the performer returns to the starting position just long enough for his
back to touch the floor and immediately curls-up again. He repeats the action as many times
as possible.
Breathing Procedure: The performer should exhale when he curls-up and inhale as he lowers
down.

Rules of Curl-Ups/ Sit-Ups:

1. Only one (1) trial shall be allowed for the performer.
2. No pause/ resting between curl-ups.
3. The knees must remain bent together at right angle and feet flat on the floor for the
duration of the test.
4. The curl-up shall be counted only if the performer return to the starting position with the
upper back touching the floor (no pause/ rest) before curling up again.
Scoring the Curl-Ups:
The performer's score shall be recorded based on the number of correctly executed curl-ups he is
able to do. A maximum of 30 curl-ups for the women while 50 curl-ups for the men. A foul nullifies
the count for a curl-up.

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Physical Fitness Test IV. Push-Up
Objective: To measure the arm strength and endurance

Facility and equipment: A clean-dry floor/ mat

Directions:
1. (Starting position) The performer lies the straight body facing down the floor (prone
position) with hands flat at the sides directly below the shoulder level, fingers pointing forward,
elbows back, and feet close together.
2. The performer does the push up by extending with his elbows straight upward raising the
trunk until arms are fully extended.
3. The performer lowers down to the floor as executed in Direction No.1.
4. Repeat the push-up as many times as possible.

Breathing Procedure: Inhale when pushing-up, and exhale when lowering down.
Scoring the Push-Up: The score is the number of correct push-ups performed until the performer
completely stops. The maximum number of push-ups for the women is 30, while 50 for the men.

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Physical Fitness Test V. Sit and Reach
Objective: To measure trunk, hip and hamstring flexibility

Facility and equipment: A clean-dry floor/ mat, a marker and tape measure or meter stick
Directions:
1. The performer should sit on the floor astride in long sitting position with his back on a wall.
The distance from the heels of the feet must be 30cms apart.

2. The performer starts by hooking thumbs together and points extended fingers
upward -raising the arms overhead (no stretch on arms), with his back flat on the wall.
Then he brings down the floor his hands between his legs to make his 'normal reach'
mark.

3. As the normal reach mark has been made, the performer is now ready for his 1st trial
of the sit and reach test. He now again extends his arms over and slowly reaches both
hands forward-down to the floor as far as possible. His fingertips should touch the
tape measure and should be able to hold the position while the distance reached is
recorded.
4. Only two (2) trials shall be allowed.
5. The performer should not attempt to add length by bouncing or jerking forward
during the sit and reach.
Scoring the Sit and Reach: The farthest reach is the best score. Record the reach to the nearest
centimeter.

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Physical Fitness Test VI. Standing Long Jump
Objective: To measure leg power

Facility and equipment: A clean-dry floor, a marker and tape measure/ meter stick
Directions:
1. The performer stands comfortably with feet slightly apart behind the take-off line.
2. Preparatory to the jump, the performer swings the arms backward and bend the
knees. Simultaneously extending the knees and swinging forward the arms accomplish
the jump.
3. The jumps must be made from both feet and landing on both feet.
Rules for Standing Long Jump:
1. Only two successive trials are allowed during the testing period.
2. The measurement is made from the take-off line to the heel of the foot closest to the
take-off line.
3. Attempts where the performer loses his balance and falls backward or to the ground
are not counted.
4. Taking off beyond the take-off line is considered a foul.
Scoring: The farthest jump is the best score. Record to the nearest centimeter.

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 Exercise Prescription

Exercise prescription commonly refers to the specific plan of fitness-related activities

that are designed for a specified purpose, which is often developed by a fitness (or
rehabilitation) specialist. Due to the specific and unique needs and interests of the individual,
the goal of exercise prescription should be successful integration of exercise principles and
behavioral techniques that motivates the participant to be compliant, thus achieving their
goals. Exercise prescription is based on 5 principles: type, duration, frequency,
intensity, and volume.

Type refers to mode of exercise training, with the main forms being aerobic (i.e.
endurance training), resistance (i.e. strength training), flexibility, and balance. The length and
number of exercise sessions performed within a given time frame, are described by duration
and frequency, respectively. Intensity is defined as the level of effort being exerted by the
participant and can be measured in a variety of ways. The final principle of exercise
prescription is volume. Volume is a sum of the intensity, frequency, duration, and longevity of
a physical activity program.

With moderate intensity the performer will have a faster heart beat, feel warmer, and
breath harder. An example is brisk walking. With vigorous intensity the performer will get
warm quickly, perspire, breath much harder, and will struggle to maintain a
conversation. Recommendations regarding frequency, time, and intensity have been
established for each type of exercise training.

Type Frequency Intensity Time/Duration Examples

Aerobic (Endurance) 5 Moderate 30 minutes (for 150 Vigorous walking,

days/week minutes per week) jogging, swimming,
hiking, cycling

Resistance 2-3 60-70% of 1 rep max 8-12 repetitions, 2-4 Free weights,
(Strength) days/week (novice), 40-50% of 1 sets with 2-3 bodyweight
rep max (sedentary minutes rest in exercise,
person, older adult) between calisthenics

Flexibility 2-3 Until feeling of Hold 10-30 seconds, Ballistic, static,

days/week tightness. 2-4 times to dynamic,
accumulate 60 proprioceptive
seconds per stretch neuromuscular
facilitation

Balance 2-3 Has not been 20-30 minutes Tai Chi, Yoga
days/week determined.

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 The way in which these recommendations are applied depends on multiple
factors. In developing a program prescription, health professionals must consider fitness
level, fitness goals, exercise preferences, equipment availability, and other personal
factors that may impact participation. For example, if a patient or client is starting at a
low level of fitness, an initial program may include low to moderate intensity, aerobic
exercise that the individual enjoys and fits his or her time schedule to en courage
adherence. In addition, the patient or client may have to work up to meeting the
recommended 150 minutes per week.

Apply the FITT principle when prescribing exercise:

 Frequency
 How many times a week for an activity?
 For sedentary individuals, start with 2-3 days/week of aerobic exercise and
build up to 5 days/week. Help pt to establish an exercise routine.
 Intensity
 How hard to exert?
 Someone new to exercise should start at a low intensity, but health
changes occur at a moderate exercise intensity
 Type
 Which type of activity agreed with the patient?
 Should be enjoyable, affordable, and achievable
 Time
 How long in minutes
 This does not include the warm up or cool down.
 10 min bouts of exercise can be accumulated throughout the day
 If walking is the exercise - first increase the time before increasing the
intensity (walking uphill/at a quicker pace).

Exercise Progression

Progression is way in which frequency, intensity, and duration of an exercise

program are increased. Advancement of an exercise program should be incremental to
encourage participant adherence and avoid injury. Recommendations for progressing
aerobic exercise include increasing the duration of sessions 5 to 10 minutes every 1-2
weeks for the first 4-6 weeks. Frequency and intensity can be progressed as tolerated.
Overall volume should be monitored for adverse effects decreased if necessary.

In the case of resistance exercise, increasing repetitions is favoured before

increasing load. Once the maximum repetitions for a target range have been achieved,

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load can be increased by approximately 5% so that no more than the lower limit of
repetitions can be performed.

Assessment:

 Skills/Performance Test: Perform the Physical Fitness Tests by following the

directions given above in each test. Data must be submitted via a link to be
sent in the class GC after the performance test.

Rubrics for Grading:

Performance………… 50 Pts.
Proficiency of skills… 40 Pts.
Behavior ………………. 10 Pts.
TOTAL 100 Pts.

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 MODULE 3
Exercise

Introduction

Fitness exercises are constantly developing. These exercises may be the result of
sophisticated research, changing attitudes toward the body's physical appearance and
development of new fitness products and types of equipment. Physical fitness exercises are
interesting because they can be seen as a reflection of the values of the society.
The beauty of exercises is its vast array of possibilities. Some exercises are intense,
others are low-key. Some exercises take you outside, others keep you indoors. Some exercises
are loud and community-oriented, others are quiet, solo endeavors. At the end of the day,
you don’t have to chase any single exercise rather you only need to find your personal choice
of the right type of exercise that works best for you.

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 The 7 Movement Patterns

There are seven basic movements the human body can perform and all other exercises
are merely variations of these seven: Pull, Push, Squat, Lunge, Hinge, Rotation and Gait.

When performing all of these movements, you will be able to stimulate all of the major
muscle groups in your body. These motions focus on recruiting multiple muscle groups,
making them efficient for those using time as an excuse not to exercise.

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What is Exercise?
Exercise is key to good health. It involves engaging in physical activity and increasing the
heart rate beyond resting levels. It is an important part of preserving physical and mental
health. Whether people engage in light exercise, such as going for a walk, or high intensity
activities, for example, uphill cycling or weight training, regular exercise provides a huge range
of benefits for the body and mind. Taking part in exercise of any intensity every day is essential
for preventing a range of diseases and other health issues.
A body conditioning exercise is any exercise that improves a physical attribute and may
include cardio exercise to burn fat or resistance training to tone muscles. Whether you are
aiming to improve your performance in a sport or activity or just want to reap the benefits of
physical activity, body conditioning exercises strengthen and improve your body and
performance. Body conditioning generally includes aerobic exercise, strength training ,
stretching and flexibility exercises and balance exercises. The specific exercises you choose will
vary depending on your goals.

The Four Types of Exercise

1. Aerobic Conditioning Exercises

Aerobic conditioning strengthens the cardiovascular and respiratory systems of
the body and reduces the risk of diseases such as Type 2 diabetes, heart disease, stroke

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 and depression. It is also a critical component in achieving weight loss and maintaining a
healthy weight. If you participate in a sport or activity that requires a higher level of aerobic
fitness, such as soccer or long-distance running, you may want to increase the time and
intensity of your workouts to help you prepare for that activity. Some activities to consider
for your aerobic conditioning include running, bicycling, swimming and climbing stairs.

2. Strength Conditioning Exercises

Strength conditioning workouts strengthen the musculoskeletal system and improve

your ability to do physical tasks such as lifting and carrying items. You can perform strength
training exercises by lifting weights at the gym or doing bodyweight exercises such as squats,
push-ups and sit-ups.

Stretching exercises help improve your flexibility and range of motion. You can perform
stretches on your own or consider a yoga class to help improve your flexibility. Balancing
exercises are also important to prevent falls. An activity such as tai chi helps improve balance,
or you can practice exercises such as standing on one foot.

3. Stretching Exercises.

Stretching helps maintain flexibility. We often overlook that in youth when our
muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons.
Muscles shorten and don't function properly. That increases the risk for muscle cramps and
pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through
daily activities, such as bending down to tie your shoes. Aim for a program of stretching every
day or at least three or four times per week.

Warm up your muscles first, with a few minutes of dynamic stretches—repetitive

motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and
makes them amenable to change. Then perform static stretches (holding a stretch position for
up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of
the shoulders, neck, and lower back. However, don't push a stretch into the painful range.
That tightens the muscle and is counterproductive. Likewise, stretching the muscles routinely
makes them longer and more flexible, which increases your range of motion and reduces pain
and the risk for injury.

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Example: Single Knee Rotation

4. Balance Exercises.

Improving your balance makes you feel steadier on your feet and helps prevent falls.
It's especially important as we get older, when the systems that help us maintain balance—
our vision, our inner ear, and our leg muscles and joints—tend to break down.

Typical balance exercises include standing on one foot or walking heel to toe, with
your eyes open or closed. It focus on joint flexibility, walking on uneven surfaces, and
strengthening leg muscles with exercises such as squats and leg lifts.

Though it might not cross your mind, you need good balance to do just about
everything, including walking, getting out of a chair, and leaning over to tie your shoes. Strong
muscles and being able to keep yourself steady make all the difference in those and many
other things you do every day.

Balance training exercises involves doing exercises that strengthen the muscles that
help keep you upright, including your legs and core. These kinds of exercises can improve
stability and help prevent falls. Doing balance exercises can be intense, like some very
challenging yoga poses. Others are as simple as standing on one leg for a few seconds. Or you
can use equipment that forces your body to stabilize itself.

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 Structuring a Workout and Injury Prevention:

 Always begin your workout with a five- to 10-minute warm-up to prepare your body for the
body conditioning exercises to come.

Goals of Warm-up:
 Prepare the body.
 Improve performance.
 Avoid injuries/ accidents.

 One way to warm up is to do the exercise you will be doing in your workout at a slower pace.
For example, walk or jog slowly to warm up for a run. If you are lifting weights, warm up the
muscles you will be working with exercises like arm circles or jumping jacks.
 Once you are warmed up, do your planned body conditioning exercises. Do not attempt to do
too much when first starting a new body conditioning workout. You may want to consult a
trainer to help you develop a program suitable for your current fitness level and goals.
Increase intensity slowly and always perform exercises with correct form to avoid injury.
 When you are done with your workout, be sure to allow time to cool down so your heart rate
returns to normal and your body can recover. Similar to the warm-up, you can perform the
same exercise you were doing in the workout at a slower pace and lower intensity.

Parts of an Exercise Program:

• WARM-UP/ STRETCHING : recommended 10-15 minutes
• EXERCISE PROPER: moderate to intense type of activity
• COOL-DOWN/ RECOVERY: recommended 5minutes

(Warning):
Always consult your doctor prior to beginning a new exercise program to make sure
you are healthy enough for exercise.

PRINCIPLES OF EXERCISE TRAINING PROGRAM

The following are guidelines to help improve fitness level safely and effectively:

•Principle of Overload - Overload states that the body must work harder than what it
is used to in order for it to adapt.
•Principle of Progression - Progression states that the body should experience a
gradual increase in work load.
•Principle of Specificity - Specificity states that the body will adapt specifically to the
workload.

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 •Principle of Individuality - Individuality states that no two persons are the same and
their rate of adaptation to the same workload differs.
•Principle of Reversibility - Reversibility is a way of stating the principle of disuse.

Example:

What is the first step in designing an effective exercise program?

Guidelines that can help in determining fitness goals:
•Write short-term and long- term performance goals
•Set realistic goals
•Write specific goals

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Assessment:

 Design/ create an individual/ group activity exercise program incorporating

FITT principles. (50 pts)

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