Lesson 1

Physical Activity
- It is any movement made by the muscles of the body that requires exertion of energy such as running,
swimming, dancing, etc.
- Exercising is considered physical activity but more structured and planned. Regular physical activity
promotes a healthy lifestyle as it improves our health and helps lower risks of illnesses. It is necessary
for us to engage in physical activities to enhance our level of fitness.
- Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and
from places, or as part of a person’s work, has a health benefit. Further, both moderate- and vigorous-
intensity physical activity improve health.

Aerobic Fitness and Resistance Training

Aerobic Fitness
- It is the ability to engage in exercise that use large muscle groups in a rhythmical pattern of contraction
and relaxation for an extended period of time.
- Aerobic activities are also called “cardio” exercises. Normally, these activities increase our heart and
breathing rate.
- They cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously, causing
oxygen to circulate throughout our body. This allows us to sustain our aerobic exercise for a few
minutes.

Aerobic Fitness Benefits:

1. Improves cardiovascular conditioning.
2. Decreases risk of heart disease.
3. Lowers blood pressure.
4. Increases HDL or "good" cholesterol.
5. Helps to better control blood sugar.
6. Assists in weight management and/orweight loss.
7. Improves lung function.
8. Decreases resting heart rate.
9. Exercise safety

Guidelines for Aerobic Exercise

Frequency
Always consider the number of aerobic exercise sessions per week. Your frequency often depends on a variety
of factors including the type of workout you're doing, how hard you're working, your fitness level, and your
exercise goals.

Intensity
Intensity has to do with how hard you work during exercise. How you can change the intensity depends on the
type of workout you're doing.

Time
More time spent doing aerobic exercises means more calories burned and an increase in endurance. We can
at least do 20 minutes per session at first, then gradually increase it to 60 minutes.

Type
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to avoid
overuse injuries

Resistance Training
- Resistance training is the use of variety methods, including exercises with free weights and weight
machines, to increase muscular strength, endurance, and/or power for sports participation or fitness
participation.
- Vary your progressive resistance training program every six to eight weeks to maintain improvement.
Variables that can impact on your results include:
 1. Sets.
2. Repetitions.
3. Exercises undertaken.
4. Intensity (weights used).
5. Frequency of sessions.
6. Rest between sets.

Muscle Strengthening Activities

- Are exercises in which groups of muscles work or hold against a force or some weight.
- Helps build good muscle strength. When muscles do more work, it becomes stronger.
- Therefore, having strong and healthy muscles enable us to perform everyday physical tasks. With
strong and capable muscles, we can rearrange the furniture in our living room and carry heavy grocery
bags from the market to our home.
- Exercises like push-ups, sit-ups, squats, and lifting weights are some examples of muscle strengthening
activities that you can do if you want to have strong and lean muscles. Remember that before you start
doing these activities, be sure to do dynamic warm-up to avoid injury.

Bone Strengthening Activities

- Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles
contract, they pull their attachment on bones causing physical stress. This consequently stimulates
bone tissue, making it stronger and thicker.
- Such bone strengthening activities can increase bone density throughout our skeletal system. This
is called bone hypertrophy.
- Bones also support groups of muscles to reduce risk of falling. It is important to understand that
bone-strengthening exercises do not only focus on bone health, it also focuses on improving
muscle strength, coordination, and balance.
- Each strengthening activity mentioned works differently from the other as each focuses on
different target areas in the body. But each contributes to the ultimate goal of being fit. Being fit is
important and requires a proper plan and much effort and discipline. If we want to live healthy, we
need to optimize our daily physical activities to achieve our desired level of fitness.

Health benefits of Resistance training

Physical and mental health benefits that can be achieved through resistance training include:
1. Improved muscle strength and tone – to protect your joints from injury.
2. Maintaining flexibility and balance, which can help you remain independent as you age.
3. Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more
kilojoules when at rest.
4. May help reduce or prevent cognitive decline in older people.
5. Greater stamina – as you grow stronger, you won’t get tired as easily.
6. Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain,
depression and obesity.
7. Pain management.
8. Improved mobility and balance.
9. Improved posture.
10. Decreased risk of injury.
11. Increased bone density and strength and reduced risk of osteoporosis.
12. Improved sense of wellbeing – resistance training may boost your self-confidence, improve your body
image and your mood.
13. Improved sleep and avoidance of insomnia.
14. Increased self-esteem.
15. Enhanced performance of everyday tasks.
Lesson 2- Energy Systems
Sprint, jumping exercise- requires a large amount of energy used in short a period of time
Marathon, Long-distance swimming- requires low but steady amount of energy over a longer period of time.
Cellular Respiration is a set of metabolic reactions and processes that take place in the cells of organisms to
convert chemical energy from oxygen molecules or nutrients into adenosine triphosphate, and then release
waste products

Adenosine Triphosphate (ATP)

- an organic compound and hydrotrope that provides energy to drive many processes in living cells, such
as muscle contraction, nerve impulse propagation, condensate dissolution, and chemical synthesis.
- supplies energy to muscle cells for muscular contraction during physical activity.
Creatine Phosphate (CP) is stored in muscle cells. When it is broken down, a large amount of energy is
released.

Three energy systems work together as we exercise. However, a specific energy system can dominate
depending on the intensity and of type of activity that is being done.

1. Anaerobic A-Lactic (ATP-CP) Energy System

- Anaerobic A-Lactic or ATP-CP is a dominant source of muscle energy for high intensity physical
activities.
- It provides high bursts of startup energy that lasts around ten seconds or less. ATP-CP provides
immediate energy without requiring any oxygen (anaerobic) and does not produce lactic acid
(a-lactic)
- THE ATP-CP SYSTEM WILL NOT SUPPLY ATP AGAIN UNTIL THE MUSCLES HAVE RESTED AND
HAVE BEEN ABLE TO REGENERATE.
- EX: Shot Put, 100m sprint, Weightlifting

2. Anaerobic Lactic (Glycolytic) Energy System

- An energy system that supplies energy for medium to high intensity physical activities. These
high intensity activities usually last from ten seconds to two minutes.
- Same as with ATP-CP, the anaerobic lactic system does not require oxygen but is capable of
supplying energy for high intensity activities.
- Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic system kicks in to
provide energy

3. Aerobic Energy System

- Aerobic energy system provides energy for low intensity physical activities that last from two
minutes to a few hours.
- Aerobic energy system, compared to ATP-CP and glycolytic energy system, requires much
longer oxygen in muscles in doing physical activities.
- Aerobic energy system continually produces ATP energy to muscles as long as oxygen is
available to muscles in the body
 *All three systems contribute to energy production; the duration, and intensity of the activity determine
which system predominates

Lesson 3- Physical Activity and Inactivity

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; WHO defines physical activity as any bodily movement produced by skeletal
muscles that requires energy expenditure.

Benefits of Exercise
1. It improves mood.
2. It improves physical appearance.
3. It boosts energy.
4. It increases muscular strength and endurance.
5. It prevents heart-relate diseases.
6. It promotes better sleep.
7. It protects from lower back pains.

Cardiovascular Diseases (CVD’s) refer to any disease that affects the heart or blood vessels. The more
common major forms are Atherosclerosis, Coronary Heart Disease (CHD), Stroke and Hypertension.

1. Atherosclerosis is defined as the accumulation of plaques (fatty deposits, blood cells, calcium and
tissue debris) in the inner walls of the artery.
Three main reasons for fatty build-up, all controllable:
 Smoking and other tobacco use
 Unhealthy diet
 Physical Inactivity
Signs and Symptoms – there are no symptoms of the underlying disease of the blood vessels. A heart
attack or stroke may be the first warning of underlying disease.

2. Coronary Heart Disease- is a condition in which the heart is supplied with insufficient blood due to
clogging of coronary arteries.
Signs and Symptoms:
 Angina pectoris
 Difficulty in breathing
 Shortness of breath
 Felling sick or may vomit
 Felling light-headed or may faint
 Breaking into a cold sweat
 Becoming pale
 3. Stroke or Cerebrovascular Accident is a disease when the blood supply to brain is reduced for a
prolonged period of time. A stroke occurs when there is a blockage of arteries (atherosclerosis) leading
to the brain and when there is a cerebral blood vessel rupture that disturbs normal blood flow to the
brain.
Signs and Symptoms:
 Sudden weakness of the face, arm or leg, most often on one side of the body
 Confusion
 Difficulty speaking or understanding speech
 Difficulty seeing with one or both eyes
 Difficulty walking
 Dizziness
 Loss of balance or coordination
 Severe headache with no known cause
 Fainting or unconsciousness

4. Hypertension or High blood pressure is abnormally or chronically elevated blood pressure. This is
determined by taking the systolic and diastolic blood pressure respectively, where systolic BP or systole
is defined as the force of blood against the arterial wall when the heart contracts and blood is pumped
out of the heart, while the diastolic BP or diastole is when the heart relaxes.
Borderline is 140 mmHg for the systolic BP while 90 mmHg for the diastolic. Excess of which is
considered to be a case of hypertension.

Eating Habits
- The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and
with whom they eat, as well as the ways people obtain, store, use, and discard food.
- Individual, social, cultural, religious, economic, environmental, and political factors all influence
people's eating habits.
- Etiquette refers to acceptable behaviors

Underweight/Malnutrition is a serious condition that happens when your diet does not contain the right
amount of nutrients. It means "poor nutrition" and can refer to: undernutrition – not getting enough nutrients
overnutrition – getting more nutrients than needed

Negative effects of Exercise after a Heavy Meal

 Digestive distress (nausea and vomiting)
 Reduces gastric juice secretion
 Lactic acid level increase
 Feeling of fullness that may psychologically affect the exercising individual

Caffeine for one is sometimes used by athletes as an alternative drink believing that it can improve endurance.
However, the drug does not appear to enhance short-term maximal exercise capacity. Caffeine is a stimulant
and is also a diuretic that influence fluid loss and can be particularly hazardous if taken by people who are
competing in a hot environment.
Athletes, believe that beer, a form of alcohol, may also be a source of fuel since a 12-ounce beer provides
13grams of carbohydrates, but unfortunately it does not fuel muscle work because alcohol is metabolized in
the liver.

Negative Effects of Alcohol

Its diuretic effect impairs the body’s fluid balance; a possibility of dehydration.
 It impairs body’s ability to regulate its temperature; a likelihood of heat stroke or hypothermia.
 It slows reaction time.
 It reduces strength, power and endurance.
 It hinders accuracy, balance and coordination and general.
 It deprives people of judgment; compromising safety in sports.
Eating Disorder
 Anorexia Nervosa- It is a psychological eating disorder that is characterized by voluntary starvation,
extreme exercising for fear of gaining weight.
 Bulimia Nervosa- It is a psychological eating disorder that is characterized by binging (uncontrolled
eating) and purging (self-induced vomiting) so as not to gain weight.

Overeating refers to eating more calories than your body uses for energy. People sometimes overeat for
emotional or psychological reasons, such as boredom, anxiety, depression, or stress.

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.

Four Types of Eating

1. Fueling for Performance- Before heavy training, an athlete needs the right kind of food that can
provide the proper fuel for his or her energy requirement. There should be a balance among all food
groups: carbohydrates, protein, fats, minerals, vitamins, and water that will provide the body what it
needs for an effective and optimum performance.

2. Emotional Eating- is the practice of consuming large amounts of food in response to emotions instead
of hunger. Many people turn to food as a source of comfort, a stress reliever, or as a reward. Eating as
a coping mechanism is unhealthy because the problem is not addressed.

3. Social Eating- Social eating can directly affect a person’s health, leading to obesity and other health-
related problems. While most of us try to maintain a good eating habit, attending social events with
lots of eating can get in the way. This only makes a healthy eating habit difficult to maintain.

4. Distracted Eating- is defined as the intentional consumption of a meal while engaged in a secondary
activity to the extent that the significance or memory of the meal is diminished or forgotten entirely.
This type of diet leads to overweight, obesity, and even increased risk to diseases like diabetes and
hypertension.

Sleep Management
Sleep is essential to everyone’s health. Normally, we need about 6 to 8 hours of night sleep everyday to allow
the body to rest and regenerate. When we wake up in the morning after a good night’s sleep, we feel fresh
and energetic. We become effective and productive in our daily activities.

Bad Sleeping Habits

1. Staying up all night
2. Internet Addiction
3. Eating before Sleeping

Stress Management
 Stress happens for many reasons – environmental factors, fatigue, too much work, illness, and
loneliness. It is inevitable; hence, needs to be handled properly. Handling stress seems to be tough to
do but we need to learn how to cope with it right away.

Response to Stress
1. Alarm Reaction- also known as “Fight or Flight Stage”, is the initial stage of stress response. The term
"fight-or-flight" represents the choices that our ancient ancestors had when faced with danger in their
environment. They could either fight or flee. In either case, the physiological and psychological
response to stress prepares the body to react to the danger.

2. Resistance- The body becomes more resistant to illness and disease, allowing the immune system to
work overtime to keep up with the demands placed on it.
 3. Exhaustion- A drop in the resistance level and the ability to tolerate stress will allow the immune
system to collapse that may result to occurrences of health related problems.

Causes & Symptoms of Stress

1. Moody or Irritable
2. Loss of appetite
3. Inability to focus or concentrate
4. Resorting to vices
5. Forgetfulness
6. Increased heart rate
7. Sweaty palms
8. Headache
9. Frequent urination

Unhealthy way of dealing with stress

1. Smoking
2. Bad eating habits
3. Excessive alcohol intake
4. Excessive sleeping
5. Procrastinating

1. Relaxation techniques
Yoga, Tai Chi, Meditation, Visualization
2. Stress Buffers
Proper Nutrition, Time Management, Adequate Sleep, Do a “Self-talk”, Set priorities, Set realistic and
not impossible goals
3. Physical Activity or Exercise
Sports, Dance / Aerobic Dance, Fitness-related (walking, brisk-walking, jogging, running)

Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure. The effects of
stress differ for each individual, based on their ability to adjust to certain changes from the environment and
the people around them. Some are able to cope easily, but others have hard time.

Eustress or positive stress has the following characteristics:

 Motivates, focuses energy.
 Is short-term.
 Is perceived as within our coping abilities.
 Feels exciting.
 Improves performance.

Distress or negative stress, has the following characteristic:

  Causes anxiety or concern.
 Can be short- or long-term.
 Is perceived as outside of our coping abilities.
 Feels unpleasant.
 Decreases performance.
 Can lead to mental and physical problems.

Symptoms of Stress
Emotional
 Nervousness, gets easily upset, moody
 Overwhelming feeling and sometimes uncontrollable experience in relaxing the mind
 Low-self esteem, loneliness and the feeling of being worthless

Mental
 Lack of focus
 Disturb mind setting

Physical
 Weak and lesser strength, easily gets cold and infection
 Headache
 Upset stomach, including diarrhea and constipation
 Loss of appetite
 Aches, pains, tense muscles
 Sleeplessness

Coping with Stress through Physical Activity

- Many of the physical symptoms of stress can be managed through physical activity.
- Physical activity is defined as any bodily movement that works your skeletal muscles and physical skills,
that requires strength and energy expenditure. This includes any motion performed throughout the
day.

Types of Physical Activity

 Aerobic - light to moderate-intensity physical activity that requires more oxygen than sedentary
behavior, and thus promotes cardiovascular fitness and other health benefits (e.g., weight bearing
exercises like jumping rope, cycling, swimming, running playing football, basketball, or volleyball).

 Anaerobic - high-intensity physical activity that is done in a short duration of time requiring high
energy. Anaerobic activities are strengthbase activities in the absence of oxygen (e.g., sprinting during
running, swimming, or cycling) requires maximal performance during the brief period.

 Lifestyle - physical activities which have been a part of our daily routine (e.g., walking, climbing stairs,
sweeping or raking the yard), which is usually light to moderate in intensity.

 Physical activity play - an intense play activity that requires substantial energy expenditure (e.g. playing
tag, jumping rope).

 Play - simple and self-reflected activities with flexible rules for the purpose of enjoyment.

 Sports - a physical activity requiring skill and physical prowess that is governed by set of rules and
regulations that is often done in a competition. There are two categories of sports: individual and
team.

Physical Activities Mechanism in Coping with Stress

 1. Mood Booster
2. Endorphin Release
3. Mind Stimulator
4. Reduction of Fight or Flight Response

Lesson 4: Self-testing Activity for a Healthy Me!

A fitness test, also known as a fitness assessment, is comprised of a series of exercises that help evaluate your
overall health and physical status.

Health - related fitness component

Cardiovascular endurance
- This is defined as the body’s ability to deliver oxygen and nutrients to all of its vital organs in order to
sustain prolonged rhythmical exercise.
- This means that the more oxygen is efficiently and effectively transported using the body’s transport
system (heart, lung, blood vessels), the greater your cardio respiratory endurance is needed to perform
normal and more than the usual activities.
Different types of Heart Rate:
a. Resting Heart Rate (RHR) – heartbeats per minute while at rest. For RHR, the lower the better, that
implies more efficient heart function. An athlete may have an RHR of 40 beats per minute. The normal
RHR is between 60 – 100 beats per minute.

b. Maximum Heart Rate (MHR) – heartbeats per minute that an individual may reach given the intensity
of a workout. The formula to get MHR is 220 beats per minute minus your present age. For example:
220/BPM – 20 years old = 200/BPM is the MHR of an individual who is 20 years old.

c. Training Heart Rate (THR) – heartbeats per minute is obtained right after an exercise or workout. For
beginners, the expected minimum effort during a workout of is 60%, the formula to compute the THR
is: MHR x 60% = THR. For example: 200/BPM x 60% = 120 BPM, this is expected heart rate of a
beginner during a workout. For THR, the higher, the better. This means that the individual was able to
exert more than the minimum effort.

d. Recovery Heart Rate – heartbeats per minute taken five to ten minutes after your strenuous workout
and cool-down exercises. The faster the heart recovers the more fit the individual, while the slower the
heart recovers, may mean some cardiovascular problems

Muscular strength
- This is defined as the ability of a muscle to exert one maximal force against a resistance.
- This is characterized by short duration and high intensity efforts such as lifting a 100 lbs. weight at one
time.

Muscular endurance
- The ability of the muscle to exert repeated force against a resistance or to sustain a muscular
contraction

Flexibility
- Defined as the movement of a joint through a full range of motion.
- An adequate degree of flexibility is important to prevent injury and to maintain body mobility. It can be
greatly improved by stretching.

4 basic FLEXIBILITY movements

 Flexion – bending a body segment
 Extension – straightening a body segment
 Abduction – moving a limb away from the body
 Adduction – moving a limb toward the body
Common Types of Stretching
  Passive-assisted stretch – perform stretching with a partner
 Static stretch – stretching a segment to the farthest point and holding it for a time.
 Ballistic stretch – stretching which involves bouncing or jerking of a body segment.
 Dynamic stretch – type of stretching which involves movement and static exercise at the same time.

Body composition
- The amount of body fat in proportion to fat -free weight.
- It refers to the ratio between body fat and lean body mass that is a much better gauge in determining
fatness compared to body weight alone.
3 BODY TYPES
 Ectomorph refers to long and lean, with little body and muscle. Bone is relatively small with slender
limbs. They would struggle gaining weight.
 Mesomorph refers to solid, athletic and strong individuals. Bones are typically large and heavy with
huge limbs, which contributes to heavier weight compared to ectomorph. They both gain and lose
weight easily related to the endomorph.
 Endomorph refers to lots of body fats, lots of muscles and they gain weight easily. They are normally
heftier and rounder type of people

Common Ways to Measure Body Composition:

1. Skinfold caliper measures the thickness of the subcutaneous fat, these are found underneath the skin
at certain body parts.
2. Body Mass Index is the measurement of body fat based on height and weight of an individual.
3. Body Circumference Measurements measures the circumference of a specific body part/s for body fat
estimation.
4. Hydrostatic Weighing is a method which requires the person to submerged in water after exhaling as
much air as possible.
5. Waist to hip ratio is the ratio of your waist circumference as against your hip circumference – it is
calculated by dividing the waist circumference with the hip circumference.

Barriers to Physical Activity Personal Barriers

 insufficient time to exercise ⊳inconvenience of exercise
 lack of self-motivation
 non-enjoyment, boredom of exercise
 lack of confidence in their ability to be physically active (low self-efficacy)
 fear of being injured or having been injured recently
 lack of self-management skills, such as the ability to set personal goals, monitor progress, or reward
progress toward such goals
 lack of encouragement, support, or companionship from family and friends
 non-availability of parks, sidewalks, bicycle trails, or safe and pleasant walking paths close to home or
the workplace

Environmental Barriers
The environment in which we live has a great influence on our level of physical activity. Many factors in our
environment affect us. Obvious factors include the accessibility of walking paths, cycling trails, and recreation
facilities. Factors such as traffic, availability of public transportation, crime, and pollution may also have an
effect. Other environmental factors include our social environment, such as support from family and friends,
and community spirit

Three Components of Exercise Program

 Warm – Up- this prepares the body especially the heart and circulatory system for physical activity or
exercise. According to the American College of Sports Medicine (ACSM) warm -up must include five to
ten (5 -10) minutes of low to moderate cardiovascular and muscular endurance activities like walking,
jogging or running for the first phase and a gentle static stretching of the major large muscle group for
the second phase. Stretching exercises in this phase is highly recommended to reduce risk of possible
injuries.
  Work – Out or Conditioning Phase- refers to the key component of a fitness program or your chosen
physical activity (e.g., resistance training, aerobic dancing, swimming, bicycling). This phase should
follow the principle of training or the FITT Formula with regards to frequency, intensity, time and type
of physical activity.
 Cool – Down- the first phase also includes moderate to low cardiovascular and muscular endurance
activities at least five to ten (5 -10) minutes. If exercise is stopped abruptly, this may result to post
exercise hypotension (low blood pressure) and possible dizziness. This may happen due to blood is left
in the area of the working muscle and has no way to get back to the heart and brain. The last part
involves stretching exercises that can relieve spasms in fatigued muscles and improves flexibility.
According to ACSM, the cool - down stretch should last 5 minutes or more.

Lesson 5- Principles and Methods of Fitness Training

The Principles of Physical Activity
1. Individual Differences- This principle states that people vary in their ability to develop fitness
components.
Factors that cause differences:
● Heredity ● Maturity ● Nutrition ● Rest
● Sleep ● Level of fitness ● Illness/Injury ● Motivation
● Environmental Influence

2. Overload Principle.- This principle states that doing “more than normal” is necessary if benefits are to
occur. In order for a muscle to get stronger, it must be overloaded or worked against a load greater
than the usual.

3. Principle of Progression- The principle that indicates the need to gradually increase overload to achieve
optimal benefits. This means that there is a gradual increase in the training load; hence there is
progress.

4. Principle of Specificity- This suggests that overloading must specifically train a desired body part for it
to improve. Select exercises with emphasis on stretching out the muscles and joints. Use the
appropriate type of exercise that directly improves your target muscles.

5. Principle of Reversibility- This is the principle that states that changes occurring with exercise are
reversible and if a person stops exercising, the body will de-condition and adapt to the decrease
activity.

6. Adaptation / Use- This is the principle that emphasizes the body’s increasing ability to cope with the
load being brought about by the training program.

7. Rest and Recovery- The principles that indicates that it is important to allow time for recuperation after
overload.

FITT Principle
- The FITT Principle is a great way of monitoring your exercise program. The acronym FITT outlines the
key components, or training guidelines, for an effective exercise program.

Frequency: refers to the frequency of exercise undertaken or how often you exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you do

Frequency
For aerobic fitness:
● Moderate Exercise - five days a week
● Intense Cardio - three days a week
● Weight loss – six or more days a week
For resistance training:
● 2-3 days a week (with at least 1-2 day/s rest between sessions)

Intensity
For aerobic fitness:
● Achieve the target heart rate zone with varying intensities that would exercise the different energy systems
For resistance training:
● Approximately 8 – 10 exercises
● Approximately 1 – 3 sets
● Approximately 8 – 16 reps

Time
For aerobic fitness:
● 30 – 60 minutes
For resistance training:
● Total body workout – may consume one hour
● Depends on the workout goal or the muscle / muscle group that you are targeting

Type
For aerobic fitness:
● Any activity that is aerobic or is basically concerned about increasing the heart rate
For resistance training:
● Any activity that makes use of exercise machines, free weights, bands and body weight.

Heart Rate
- Defined as the number of heart beats per minute (bpm). Measuring the HR may be done using the
pulse located at several anatomical sites.
- Each time your heart beats, it pumps blood into the arteries of your body. The surge of blood causes a
pulse, which is what you feel by holding your fingers against an artery.
- To determine your pulse rate, locate your pulse using your index and middle fingers. Press gently to
feel the pulse. Count the number of beats in 10 seconds and multiply by 6 to get your number of beats
per minute. The 15 -second count is also used by multiplying by 4 to get the number of beats per
minute.
The intensity level target may be determined by computing the target heart rate (THR) range based on the
results of an exercise stress test, considering the resting and exercise heart rate, with 60% to 80% intensity
level

Rate of Perceived Exertion (RPE)

- This is an assessment of the intensity of exercise based on how you feel.
- It is basically a subjective assessment of effort which ranges from 6 (very, very light) to 20 (very, very
hard) with 1 point increments in between.
- The target zone for aerobic activity is from 12 to 16.
Pace and Pacing
- These refer to the rate or speed of doing physical activities. This means that a person can take it slow
when engaged in physical activities or do them quickly depending on the FITT Principle.
- Pacing allows you to change the way you perform or complete an exercise or physical activity so that
you can successfully see changes. It regulates your participation in physical activities through gradual
and careful introduction of changes in the physical activity, whether an increase in intensity, frequency,
or participation.