Week 1: Physical Activity and Exercise

The government as well as various organizations in the Philippines have always been committed
to promoting health and wellness in the community. The Department of Health (DOH), as well
as the World Health Organization (WHO) are among the well-known groups that helped raise
awareness on the benefits of living a healthy lifestyle.

What is Physical Activity? - Physical Activity in its most basic definition, refers to any form of
movement of the body that makes use of its energy.

Types of Physical Activity - One of the misconceptions about physical activity is that it is limited to
sports and exercise. While it is true that these activities consume energy, there are other forms of
physical activity, which can be classified according to their purpose:
● Occupational
● Transport-related
● Household
● Recreational

Sports and exercise may fall under the Recreational physical activity. Other activities, such as
household chores can still be called physical activities.

What is Exercise? - Exercise is defined as a planned program consisting of various physical activities
which will help boost one's physical fitness level. While this is different from physical activity it is also
designed to help improve physical well-being. Physical fitness is a broad term that refers to the person's
capacity to effectively cope with the demands of daily activities, as well as leisurely ones. With
exercise, we can help boost the following physical components of physical fitness:

1. Aerobic capacity. This is the ability of the heart, lungs and blood vessels to supply oxygen and
nutrients throughout the body, particularly to the working muscles to sustain rhythmical
exercises.
2. Muscular strength. This is the capability of the human muscle to generate force. Improving
one's muscle strength will protect the body from severe injuries caused by accidents such as
falling
3. Muscular endurance. This is the muscle's capability to withstand fatigue. Having great muscle
endurance allows a person to do multiple physical activities without tiring.
4. Flexibility. This is the ability to painlessly move a joint over its entire range of motion. Certain
physical activities promote this component of physical fitness.
5. Body composition. This is the total make-up of the body. It is composed of two factors: lean
body mass and body fat. Body composition also refers to the ratio of these two factors.

The Importance of having an Active Lifestyle - Numerous experts and institutions such as DOH and
WHO have been promoting the benefits of having an active lifestyle. One of the most relevant benefits
of an active lifestyle is that it can help avoid the development of non-communicable diseases.
These include the following:
 ● hypertension
● type 2 diabetes
● heart disease
● some forms of cancer

Another important benefit of having an active lifestyle is that it can help manage one's stress. Physical
activities and exercise boost not just the body but the mind as well.
Experts have proven the psychological benefits of exercise. It can improve the mood of an individual
and ease his/her anxiety.

Exercise is also used in coping with stress and depression. Some scientists have claimed that it helps
release feel-good chemicals known as endorphins. Moreover, exercise boosts one's self-esteem and
even helps people socialize with others.

- Exercise: a special type of physical activity performed during leisure to improve fitness.
- Non-communicable diseases: these are medical conditions/diseases that are non-infectious or
non-transmissible.
- Physical Activity: All forms of movement that result to energy expenditure

Week 2: Exercise Program Design

Principles of Exercise Training

Exercise is more than doing strenuous physical activities every day. It is not about how many
times you do it; it is all about how to properly do it. It is for this reason that we need exercise
programs. Exercise programs are essential in ensuring that one does exercise in a safe,
balanced and efficient way. It is for this reason that principles of exercise training have been
made, helping the individual to improve and sustain physical fitness while avoiding injuries.

Principle of Overload - This states that the body must work harder than it used to in order for it to
adapt (Fernando-Callo & Dajime, 2016). The Principle of Overload views exercise as a certain form of
stress that's meant to strengthen the body. The muscles have to be overworked in order for it to exceed
its limit. Of course, this doesn't mean that one must exercise to the point of exhaustion or pain.

Principle of Progression - This principle of progression states that the body should experience a
gradual increase in workload. If the Principle of Overload deals with the intensity of exercise training,
the Principle of Progression deals with its time period. How soon does the body need to work out? One
must have ample time to recover after exercise training, or it may lead to injuries.

Principle of Specificity - Lastly, the Principle of Specificity states that the body will adapt specifically
to the workload it experienced. This implies that the body will adapt to the kind of activities that it
performs. For instance, a marathon runner trains his or her speed and they will excel in that aspect, but
they are less likely to excel at lifting heavy barbells.

Principle of Individuality - This states that no two persons are the same when it comes to adaptation to
the workload. This means that every exercise program should be individual specific; it should meet
specific performance goals, and it should suit the person's fitness attributes, lifestyle, and nutritional
preferences.

Principle of Reversibility - This states that adaptations that take place as a result of training are all
reversible. This means that too much rest, or discontinuing exercise training will cause the body's level
of physical fitness. In order to maintain the benefits of overloading, one must stay consistent in
exercise.

The FITT Principles - FITT stands for Frequency, Intensity, Time, and Type. These are the key
factors in designing an exercise program that meets a person's physical fitness level, find proper means
to overload the body, and trigger positive adaptations.

Frequency: refers to the number of exercise training sessions that a person has to undergo in a week.
This should be based on the person's current level of physical fitness as well as the type of activity to
be done. Keep in mind that to include rest days in planning the frequency of exercise activities.
Intensity: this is basically the level of difficulty of a workout. To further improve the body, one must
set a workload that is more challenging than what the body is used to. As one improves his or her
physical fitness level he/she will have a more intense workout.

Time: it is the duration of an exercise session. This varies depending on the intensity or type of
activity. Keep in mind that high intensity workouts should not be prolonged.

Type: this is influenced by the person's fitness goal. One should not start lifting weights if they are
planning to boost their speed. The exercise program should be designed to meet the person's fitness.
Parts of an Exercise Program Achieving a certain level of physical fitness requires proper planning.
You must always start with an exercise program that suits your needs and goals. Always keep in mind
that every exercise program has three components: the warm-up, exercise load, and cool down.

Warm-up - This is basically the preparation exercise before the body engages in strenuous workout.
According to experts, warm-up helps boost muscular output. Moreover, it helps prepare the heart,
muscles and joints by increasing the transmission rate of nerve impulses, as well as decrease joint
stiffness. Stretching is one of the well-known forms of warm-up exercises. There are static stretches as
well as dynamic stretches. Dynamic stretches refer to flexibility exercises which emphasize on the
active range of motion. They are also performed without holding the joint for a limited period of time.
An example of this is the inchworm. To do this, one must stand with feet shoulder-width apart then
slowly bend at the trunk. Touch the floor with both hands and slightly bend the knees. Slowly walk
both hands forward while keeping the knees

straight. When the hands and feet are at close distance, pause for a few seconds and start walking with
hands forward again. Repeat the same movement for 5 to 10 times.
Static stretch, on the other hand, refers to flexibility exercises wherein one must hold the joint in a
stationary position for a period of time.

Cool down - Cool down exercises are essential in every exercise program as they prepare the body
before resting. It is the beginning of the recovery, and must be conducted in order to clear the
byproducts of muscle contraction and replenish the oxygen and energy used during workout.
Stopping the workout abruptly will cause the body to dizziness due to the heart activity suddenly
slowing down, as well as decrease in blood pressure. According to experts, it is ideal to have a good
cool-down exercise for about 10 minutes. This should consist of multi-joint activities which have low
intensity compared to your workload. Cool down exercises ideally include light massages, as well as
static stretches.

- FITT Principle: a simple exercise program design method composed of the following -
Frequency, Intensity, Time and Type.
- Dynamic Stretch: a form of flexibility exercise involving the movement of limbs throughout its
range of motion
- Static Stretch: flexibility exercise involving holding the limb at the end of its range for a certain
duration.
How does exercise consume energy? - Exercise requires the body to consume energy, and among us
humans this can be attained by means of converting fat and carbohydrates. When the body is on the
move, it consumes more energy than when it is at rest. In order for it to make use of stored energy, the
body must first convert the carbohydrates and fats into ATP. Once the chemical bond in the AT
molecule has been broken, it produces energy which is needed by the cell where it is stored. This
energy is then used by the muscle fiber to generate movement (Fernando-Callo & Dajime, 2016).

The Anaerobic systems - There are numerous systems in which the body can produce energy. One of
these is the Phosphagen system. In this system, the molecule called creatine phosphate (CP) will release
energy in its chemical bond once it has been broken. The energy released will be used by the cell to
synthesize ATP. Another system is known as the Glycolytic system - a way to consume energy is by
breaking down glucose (carbohydrates). This method can produce energy rapidly but it cannot
maximize energy production because most of the energy is temporarily stored in molecules or carriers
which the system cannot use. Both systems do not require the presence of oxygen, thus making them
the Anaerobic systems.

The Aerobic System - Unlike the Anaerobic systems, the Aerobic system requires the presence of
oxygen. This system is capable of utilizing the energy stored in the temporary carriers of broken down
carbohydrates and fat. However, this process takes longer than the Glycolytic system. In order to
emphasize energy production using the Aerobic system, one must ensure that the intensity of the
aerobic exercise is not too high.

Aerobic Training

Aerobic training is basically any physical activity that is capable of elevating one's heart rate
into their target heart rate and maintaining that level for a certain period of time. Planning an
Aerobic Training Just like every other form of workout, Aerobic training requires proper
planning in order to make the exercise suitable for the body's needs and goals. This will also
help avoid injuries during exercise. As aerobic training shall depend on the individual's goals,
there is no single aerobic exercise which can be considered as best for everyone. There are
various forms of exercise to choose from, depending on the intensity of the workout as well as
the person's preferences Long and Slow Training, High Intensity Interval Training, High
Intensity Continuous Training, and Fartlek Training. These training programs help increase the
capacity of the cardiorespiratory system as well as the endurance of the active muscles.

Long and Slow Training. This aerobic training program uses low to moderate intensity exercises that
must be maintained within a minimum period of 45 minutes.
- High Intensity Interval Training. This is an aerobic training that involves repeated maximal
work combined with active recovery in between (Fernando-Callo & Dajime, 2016). The
recovery period between intense workouts lasts between 30 to 45 seconds.
- High Intensity Continuous Training. This aerobic training program involves continuous physical
activity which lasts for 20 to 30 minutes depending on the individual.
 - Fartlek Training: According to Fernando-Calle and Dajime (2016), this is an aerobic training
program that is unstructured, consisting of both maximal and submaximal work that lasts for 30
to 45 minutes.

Resistance Training

Resistance training programs are also referred to as strength training or weight training. As
such, these programs make use of an individual's resistance in order to build strength,
anaerobic endurance as well as the size of skeletal muscles. Among children and adolescents,
resistance training has to be properly and carefully planned in order to avoid injuries which
may affect their physical growth in the long term. It is important that they avoid doing more
workload than what their bodies can handle. There are several types of resistance training
programs to choose from. Just like aerobic training, resistance training varies depending on the
amount of workload that the person can handle, as well as his or her goals, needs, weaknesses,
as well as their lifestyle. Strength program. This resistance training program aims to increase
the force production capacity of the human muscle.

Endurance program. This type of resistance training develops the capability of the muscles to resist
fatigue. As such, it is characterized by high repetitions when it comes to exercises. Hypertrophy
program. This resistance training aims to increase muscle size without being concerned with increasing
strength. Power program. This is resistance training in which the main goal is to develop the muscle to
increase speed and explosiveness of movement. According to Fernando-Calle and Dajime (2016) there
are two schools of thought involved in this type of resistance training. The first philosophy states that
power is increased by emphasizing speed of movement against light resistance. The second philosophy
states that power can be increased by focusing on generating forces against heavy resistance.

Flexibility Training

Flexibility is one important aspect of physical fitness that must be improved. We rely on
flexibility for the normal movement patterns and posture of an individual. Improving your
flexibility will correct muscle imbalance and boost neuromuscular efficiency. There are four
types of flexibility training programs - static, dynamic, ballistic, and Proprioceptive
Neuromuscular Facilitation (PNF). Static stretching is a slow and sustained muscle-tendon
lengthening exercise usually held at the end of ROM (Range of Motion). Dynamic stretching.
This lengthens the muscle-tendon unit by slowly moving the limb throughout the entire ROM.
However, the position is not held or sustained.

Ballistic stretches incorporate various rapid movements to lengthen the muscle-tendon unit. The
momentum of this flexibility exercise lengthens the muscle beyond the normal range. Proprioceptive
Neuromuscular Facilitation. PNF is often done with an assistant. In this routine the muscle-tendon unit
is made to contract a resistance, followed by a passive lengthening similar to the static stretch. This
flexibility exercise training is repeated three times and lasts for 20 to 30 seconds per cycle.
- Aerobic training: capable of relieving one's stress
- Resistance training: training that involves the use of resistance in order to develop strength,
anaerobic endurance, and size of skeletal muscles.
- Flexibility: the available range of motion for each joint.
- ROM: Range Of Motion
- According to the Principle of Reversibility, discontinuing your exercise training will cause the
body's physical fitness level to lower
 Week 3: Types of Eating

1. Fuel for Performance

Foods and fuel for performance - Athletes recognize the importance of training for their sport. What
some fail to recognize is that their nutrition is just as important as their physical training. An athlete's
body needs the proper fuel, both food and fluids, to perform.

Foods an athlete consumes should come from a variety of sources. Carbohydrate, protein, and fat are
all keys to a fueling diet. Carbohydrate is the body's main fuel during physical activity.

Healthy carbohydrates for athletes

- Foods that contain healthy amounts of carbohydrates
- Fruits
- Vegetables
- Milk
- Yogurt
- Whole grains

These can be part of pre- and post-competition meals and/or snacks. The time after exercise is crucial
for replenishing the stores of energy used during exercise. Protein is also important for athletes. Protein
should be part of each meal.

Adequate protein for athletes (Good sources of protein include)

- Fish
- Lean meats (loin or round cuts)
- Poultry
- Eggs
- Dairy
- Nuts
- Soy
- Peanut butter
- Healthy fats for athletes

Finally, fat is an important component of a healthy diet as well. Fats provide lasting energy for the
athletes and physical enthusiasts.

The best fats are unsaturated

- Canola oil
- Olive oil
- Avocado
- Nuts
 - Seeds
- Eat food over taking supplements
● Foods, not supplements, are the best sources of fuel. - Supplements are generally expensive,
have a poor taste, and still don't measure up to the nutrient quality of foods. Supplements such
as energy bars can be used if an athlete is struggling to maintain weight during intense training
or when balancing school and practice. However, a peanut butter and jelly sandwich can
provide just as much energy as a bar. Energy drinks generally contain large amounts of sugar
and caffeine. The sugar gives an athlete quick energy but usually causes them to "crash" at the
end of practice or competition. The caffeine can have side effects as well, such as feeling
anxious or jittery.

● Hydration is the key to success - Fluids are also a key to peak performance. To stay fully
hydrated it's best to stick to a schedule that includes two cups fluid at least two hours before
practice or competition, one cup 15 minutes before, 1/2 to one cup every 15 minutes during
practice or competition, and post exercise two to three cups for each pound lost during
exercise. In general, active teens will need nine to as much as 15 cups of fluid each day. All
fluids are hydrating so a glass of juice with breakfast and milk with other meals is part of the
total recommendation.

● Consuming sports drinks - Sports drinks can also be used as part of fluid intake. Their
advantage is taste. Many athletes prefer the flavor of a sports drink to plain water and will
therefore drink more and stay hydrated. Sports drinks are necessary when activities last 60
minutes or longer and also work well during activities that have multiple events in one day.
When choosing a sports drink, look for one that contains 14 grams of carbohydrate, 100 mg
sodium, and no carbonation for eight ounces of total content.

2. Emotional Eating

What is an emotional eater? - Emotional eating is the tendency of its sufferers to respond to stressful,
difficult feelings by eating, even when not experiencing physical hunger. Emotional eating or emotional
hunger is often a craving for high-calorie or high-carbohydrate foods that have minimal nutritional
value. (emotional eating and binge eating involves the amount of food that is consumed.)

The foods that emotional eaters crave are often referred to as comfort foods, such as:
- Ice cream
- Cookies
- Chocolate
- Chips
- French fries
- Pizza

About 40% of people tend to eat more when stressed, while about 40% eat less, and 20% experience no
change in the amount of food they eat when exposed to stress. Consequently, stress can be associated
with both weight gain and weight loss.
While emotional eating can be a symptom of what mental health professionals call atypical depression,
many people who do not have clinical depression or any other mental health issue engage in this
behavior in response to momentary feelings or chronic stress. This behavior is highly common and is
significant since it can interfere with maintaining a healthy diet and contribute to obesity.

What is the difference between emotional eating and binge eating? - The primary difference
between emotional eating and binge eating involves the amount of food that is consumed. While both
may involve a sense of trouble controlling a craving for food, emotional eating may involve consuming
moderate to great amounts of food and may be the only symptom that a person has or be part of an
emotional illness like depression, bulimia, or binge eating disorder. Binge eating disorder is a
distinctive mental illness that is characterized by recurrent episodes of compulsive overeating, in that
affected people uncontrollably eat an amount of food that is significantly larger than that which most
people eat in a distinct period (for example, over two hours), even when they are not hungry. A person
with a binge eating disorder may eat much faster than normal, conceal the amount they eat out of
shame, and may feel disgusted by their eating after doing so. To qualify for this diagnosis, the binges
must occur an average of once per week over three months.

What are the causes and risk factors for emotional eating? - Like most emotional symptoms,
emotional eating is thought to be the result of several factors rather than one single cause. Some
research is consistent with girls and women being at higher risk for eating disorders, showing they are
at higher risk for emotional eating. However, other research indicates that in some populations, men
are more likely to eat in response to feeling depression or anger, and women are more likely to eat
excessively in response to failing a diet. It is thought that the increase in the hormone cortisol which is
one of the body's responses to stress is similar to the medication prednisone in its effects. Specifically,
both tend to trigger the body's stress (fight or flight) response, including increased heart and breathing
rate, blood flow to muscles, and visual acuity.

Part of the stress response often includes increased appetite to supply the body with the fuel it needs to
fight or flee, resulting in cravings for so-called comfort foods. People who have been subjected to
chronic rather than momentary stress (like job, school, or family stress, exposure to crime or abuse)
are at risk for having chronically high levels of cortisol in their bodies, contributing to developing
chronic emotional-eating patterns. Psychologically, people who tend to connect food with comfort,
power, positive feelings, or for any other reasons than providing fuel to their bodies can be prone to
emotional eating. They may eat to fill an emotional void, when physically full, and engage in mindless
eating. Some people whose emotions cause them to eat may have been raised to connect food with
feelings instead of sustenance, particularly if the food was scarce or often used as a reward or
punishment, or as a substitute for emotional intimacy.

What are the symptoms of emotional eating? - Warning signs for emotional eating include a tendency
to feel hunger intensely and all of a sudden, rather than gradually as occurs with a true physical need to
eat that is caused by an empty stomach. Emotional eaters tend to crave junk foods rather than seeking to
eat balanced meals, and the urge to eat is usually preceded by stress or an uncomfortable emotion of
some kind, like boredom, sadness, anger, guilt, or frustration. Other hallmarks of emotional eating are
that the sufferer may feel a lack of control while eating and often feels guilty for what they have eaten.
How is emotional eating diagnosed? - The diagnosis of emotional eating is made after first ensuring
that the sufferer has had a physical examination and lab work to be certain that the symptom is not part
of some genetic or other medical condition like Prader-Willi syndrome. As part of the mental health
aspect of the examination, the patient may be asked a series of questions from a standardized
questionnaire or self-test to help assess the presence of emotional eating. A thorough exploration of any
history of mental health symptoms will be conducted such that emotional eating can be distinguished
from other eating disorders like bulimia, binge eating, or pica. A mental health professional will also
explore whether other forms of mental illness are present.

What is the treatment for emotional eating? - Overcoming emotional eating tends to involve teaching
the sufferer healthier ways to view food and develop better eating habits, recognizing their triggers for
engaging in this behavior, and developing appropriate ways to prevent and alleviate stress.

An important step in managing stress is exercise since regular physical activity tends to dampen the
production of stress chemicals, even leading to a decrease in depression, anxiety, and insomnia in
addition to decreasing the tendency to engage in emotional eating.

Engaging in meditation and other relaxation techniques is also a powerful way to manage stress and
therefore decrease emotional eating. Therefore, engaging in one or two meditation sessions a day can
have lasting beneficial effects on health, even decreasing high blood pressure and heart rate.

Refraining from drug use and consuming no more than moderate amounts of alcohol are other
important ways to successfully manage stress since many of these substances heighten the body's
response to stress. Also, indulging in the use of those substances often prevents the person from facing
their problems directly so they are not able to develop effective ways to cope with or eliminate the
stress.

Other lifestyle changes that can decrease stress include taking breaks at home and work. Refrain from
over-scheduling yourself. Learn to recognize and respond to your stress triggers. Take regular days off
at intervals that are right for you. Structure your life to achieve a comfortable way to respond to the
unexpected.

For those who may need help dealing with stress, stress-management counseling in the form of
individual or group therapy can be very useful. Stress counseling and group therapy have been proven
to reduce stress symptoms and improve overall health.

Cognitive behavioral therapy (CBT) is effective as part of treatment for combating emotional eating.
This approach helps to alleviate stress by helping the individual change his or her way of thinking about
certain issues. In CBT, the therapist uses three techniques to accomplish these goals:
 ● Didactic component: This phase helps to set up positive expectations for therapy and promotes
the person's cooperation with the treatment process.
● Cognitive component: This helps to identify the thoughts and assumptions that influence the
individual's behaviors, particularly those that may predispose the sufferer to emotional eating.
A variation of the cognitive component of therapy is teaching mindfulness, and paying
nonjudgmental attention to the present moment. Mindfulness involves thinking more
reflectively, increasing one's emotional awareness and tends to lead to an increased ability to
separate one's emotions from hunger.
● Behavioral component: This employs behavior-modification techniques to teach the person
how to stop emotional eating and use more effective strategies for dealing with problems.

If stress produces a full-blown psychiatric problem, like post-traumatic stress disorder (PTSD), clinical
depression, or anxiety disorders, then psychotropic medications, particularly selective serotonin
reuptake inhibitors (SSRIs), can be extremely useful. Examples of SSRIs include sertraline, (Zoloft),
paroxetine (Paxil), fluoxetine (Prozac), citalopram (Celexa), and escitalopram (Lexapro).

Overeaters Anonymous is a longstanding self-help group that can be an important resource for
developing healthier ways to view food and recognizing and coping with triggers for engaging in
emotional eating. Nutritionists, therapists, and other support groups can be other invaluable resources.

What is the prognosis of emotional eating? - Left untreated, emotional overeating can lead to
complications, like difficulties achieving weight loss, obesity, and even to the development of food
addiction. On the other hand, people who are prone to emotional eating are also often more responsive
to stress reduction in correcting their tendency to emotionally eat compared to individuals who tend to
eat less when exposed to stress.

Is it possible to prevent emotional eating? - The prevention of emotional eating primarily involves
reducing stress, using constructive ways to understand and manage emotions, and using food as
sustenance rather than a way to solve problems (eating to live rather than living to eat). Research also
shows that thinking about the future rather than staying focused on satisfying food cravings tends to
prevent emotional eating.

Other ways to prevent emotional eating behaviors include engaging in meditation, exercise, and other
constructive stress prevention and stress management techniques, as well as avoiding caffeine, alcohol,
or drugs.

- Social Eating: consumption of calories in a social setting + Men and women are affected by
social eating differently
- Diabetes: disease where there is too much sugar level in a person's blood
- Rice, bread, and pastas are food rich in: Carbohydrates

Week: 5: Physical Activity Assessment and Stress

Definition of Stress - Stress, according to Fernando-Callo and Dajime (2016) is defined as a reaction
of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and
discomfort.

Types of stress - Contrary to popular belief, stress is not always negative; depending on the person's
case, stress can be either positive or negative. This can be classified into eustress and distress. Eustress
is the positive stress, which is the enhancing influence to one's productivity and satisfaction. It helps
promote growth and accomplishment, as well as stimulate the individual to do more work. Distress, on
the other hand, is also known as negative stress. This type of stress is detrimental to the performance of
an individual.

Causes of Stress - Events or situations that cause stress are referred to as stressors. It is the stressors
that trigger stress response, or the body's reactions to stress to bring balance. Below are examples of
stressors (Fernando-Callo and Dajime, 2016):
● Major Life Changes: Majority of stressors are key life changers that influence an individual's
family and social life. These stressful changes threaten one's sense of security and self-esteem.
Examples: death of a loved one, losing a job, etc.)
● Everyday Problems: These are the "hassles" which we encounter every day, or occasional
petty incidents. These are often insignificant but they tend to accumulate as it happens daily.
Examples: misplacing or losing things, worrying about one's physical appearance, too many
things in mind.
● Physical surroundings. These include crowded transportation in going to school or workplace,
street walks with foul odors, or unbearable weather conditions.
● Other stressors: Other stressors involving teenagers include worrying about the future,
conflicts and disagreements with family and friends, and other people.

Managing Stress - Fernando-Callo and Dajima (2016) listed a variety of appropriate stress
management strategies which can be very helpful, so that you can maintain a healthy mind and body
despite the many stressors around.
1. Managing stressors: minimizing the stressors is one of the most relevant approaches to manage
stress. While stressors cannot be eliminated, there are ways for you to avoid them. Time
management, for instance, can lessen your work burden, which in turn lessens your stress.
2. Rest and sleep: stress can also be lessened by having the proper amount of rest and sleep.
Grown-ups normally need 7 to 9 hours of sleep at night. It is also ideal to take a 15- to 30-
minute daytime nap. Stress and tension is best countered by relaxation.
3. Exercises: a recreational physical activity is ideal for relieving the body from the effects of
stress. It offers various benefits that can help in stress management. Aerobic workout stimulates
hormones, wears down tight muscles, and gives a nicely tired but stress-free condition.
Moreover, exercise can help secrete feel-good hormones called endorphins, which help the
body relax. Exercise also improves one's mood.

Physical Fitness Assessment

 One of the benefits of having a physically active lifestyle is that it helps manage one's stress.
Exercise is ideal for people to manage their stress levels, but if you are not used to physical
activities, one must assess their physical fitness. As mentioned in the previous lessons, it is
important to consider one's physical fitness level when planning an exercise program.
Assessing your Health-related Fitness (HRF) level is important in determining the appropriate
exercise program for you.

Evaluating Physical Fitness Level - It is important to have baseline information on one's body. This
way you will have a guide on how you will want to achieve your physical fitness goal. The first and
most important step in engaging in physical activities is to evaluate one's physical fitness. Evaluating
your physical fitness level starts by taking some basic tests to assess your current level. The following
are some of the tests which you may take. Make sure to seek medical clearance and follow safety
precautions like warm-ups before you perform these tests.

● One Mile Run - This is an easy and popular test to assess cardiovascular endurance. All you
need is a running track and a stopwatch. The goal of this test is to finish the distance in the
fastest time possible.

● One Minute Push-Up - The goal of this test is to assess the muscular fitness of the upper torso.
This should be performed with another person, who will check the form and count the number
of correct repetitions. The test begins with the student in preparatory position: arms extended
with hands shoulder width apart, feet. together, knees straight, and the body is in one straight
line from the head to the heels. At every repetition, the student has to lower the whole body
close to the floor. Except for the hands and feet, no body part should touch the floor during the
repetition. Stop the test when the student is no longer able to maintain the correct form or if the
student rests for more than 3 seconds.

● One Minute Curl-Up - This is a test that will assess the muscular fitness of the muscles in the
abdominal area. Students must perform the most number of correct repetitions in one minute.
Just like the One Minute Push Up, this is required to be performed in pairs. At every
repetition, the student has to bring the head and upper back off the floor and the palms should
touch the knees. The partner should not support the feet or knees of the student performing the
test. Stop the test when the student cannot maintain correct form or the student rests for more
than 3 seconds.

● Sit and Reach - This test evaluates the flexibility of the hip and the hamstring area. The student
has to reach forward by bending the trunk. The test should be performed with a partner who
will check the student's form and record the score in every trial. The test begins with the
student's back against the wall, knees straight, and feet are 30 centimeters apart. The student
must lower both arms to the floor while keeping the elbows straight. The meter stick is
positioned at the spot where fingers touch the floor. At each trial, the student must reach
forward by bending and sliding the fingers on the meter stick. The final score is the farthest
reach of the three trials.
Body Mass Index - This is a widely accepted tool to assess body composition. The score will reflect
how heavy the person is, relative to his or her height. (Fernando-Callo and Dajima, 2016). To do this,
there are two measurements needed to be taken: the height and weight. Convert the height
measurement to meters and the weight into kilograms. Divide the weight by the square of the height to
obtain the body mass index (kg/m?).

FITT Principle
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type. According to
Fernando-Callo and Dajima (2016), these are the key factors in designing an exercise program
that will address the current fitness level, provide means to overload the body, and trigger
positive adaptations.

● Frequency: this depends on the current fitness level and type of activity performed. Keep in
mind to base the frequency of your workout program on the type of activity and current fitness
level and keep in mind to give the body ample time for recovery
● Intensity: Moderate to Hard exercises are grouped. this refers to the difficulty level of the
workout. It is ideal too set a workload that is more challenging than what one is used to.
Moreover, each type of exercise has its own method of estimating intensity. According to
current research, intensity is the most relevant factor in improving fitness.
● Time: this is basically the duration of an exercise session. Keep in mind that time is influenced
by the intensity and type of activity you are planning to do. For instance, a high intensity
workout session should only last for a short period of time.
● Type: this is based on the fitness goal and the current fitness level. Your workout program
must address the physical fitness goal.
● BMI: To calculate, divide the weight by the square of the height
● BMI: pertaining to how heavy a person is
● Time is influenced by the intensity and type of activity that you are planning to do
● Blood pressure changes as people get older

Week 6: Frequency Intensity Time Type (FITT) Goals

The FITT principle has been around for a long time and is used to help structure training programs and
sessions. Your learning for the related dot point asks you to be able to design an aerobic training
session using the FITT principle. The FITT principle stands for Frequency, Intensity, Time, and Type
of training. Each of these is a variable that can be adjusted in order to create a training program or
sessions to target aerobic or anaerobic training.

Aerobic training - is training that aims to improve an athlete’s aerobic power or VO2max. Aerobic
exercise, as defined by the American College of Sports Medicine, is: any activity that uses large muscle
groups, can be maintained continuously and is rhythmic in nature.

Often the FITT principle is used as follows for aerobic training:

Frequency – 3 or more days a week
Intensity – 60-85% MHR
Time – 20+ min
Type – Aerobic
● And if you are a beginner to aerobic training this is what should be followed, however,
research has shown that the best improvements in aerobic power or VO2max are achieved using
the following:

Frequency – 4 times a week

Intensity – 90-100% VO2max
Time – 35-45 min
Type – Aerobic interval training method[1,2]
● Anaerobic training, on the other hand, can be used to focus on strength, power, muscular
endurance or even size. The use of the FITT principle in relation to anaerobic training,
therefore, varies depending on the focus of the session. As a general guide to, develop
anaerobic fitness (targeting the anaerobic lactic acid energy system) the FITT principle uses the
following:

Frequency – 1-2 times a week

Intensity – 80-100% MHR
Time – 10-20 min
Type – Anaerobic interval training method
● However, the data on this is very varied. Essentially you want to train somewhere around the
lactate inflection point (intensity where lactic acid accumulates in the blood), and ensure you
have a minimum of 48 hrs rest between training sessions. For further information on applying
the FITT principle to the various types of training, see the table here developed by
ptdirect.com.

For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time
certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates
them and prevents them from even getting started.
It’s easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually
every day the media is bombarding the public with the latest “diet research” oftentimes contradicting
what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15
minutes of that is all that is required to look like a Hollywood star. With so much information (and
misinformation), it can be hard to decipher what fitness regimen will really deliver results. But
truthfully, it’s not difficult at all to determine what workout will provide health benefits. An easy way
to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time
and Type.

● Frequency: As you might expect, this refers to how often you will exercise. After any form of
exercise is performed your body completes a process of rebuilding and repairing. So,
determining the frequency of exercise is important in order to find a balance that provides just
enough stress for the body to adapt and also allows enough rest time for healing.

● Intensity: Defined as the amount of effort or work that must be invested in a specific exercise
workout. This too requires a good balance to ensure that the intensity is hard enough to
overload the body but not so difficult that it results in overtraining, injury or burnout.

● Time: Again, this is rather self-explanatory. Time is simply how long each individual session
should last. This will vary based on the intensity and type. Ex: 1 Hour

● Type: What type of exercise will you be doing? Will an exercise session be primarily
cardiovascular, resistance training or a combination of both? And, what specific exercises will
you perform. Ex: Walking

Now you know the F.I.T.T. principle so planning a workout program and getting started should be a
breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for
cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for
a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate
for a time of 20-60 minutes. For strength training they recommend working out a minimum of two
times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum
weight you can use for one rep) for 8-10 reps and 1-3 sets.

Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allow you to
quickly create a workout plan that will truly provide you with results. For beginner exercisers choosing
the Type of exercise may be the best place to start mapping out your routine. After all, if you have the
perfect frequency, intensity and time but hate the actual exercise then you’ll never do it. So, start with
something you like. This may be walking, biking, swimming or something else. Next determine the
Frequency. Consider how much time each week you truly will devote to this workout. Be realistic.
There’s no purpose in setting expectations so high that you likely will fail. Remember, the ACSM
guidelines are 3-5 times per week, so a good start would be three days.

If you are very limited in your schedule then determining your Time would be the appropriate next
step. Otherwise, choose your Intensity level, which will help determine how long your workout session
should be. For example, a higher intensity will typically provide more benefit (such as burning more
calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment
versus walking which may require 45-60 minutes. Here’s a quick example of both a cardiovascular and
resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for
45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70%
of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency).

The FITT Principles

Exercise training requires more than just moving around and doing work everyday. It follows a
set of principles which can help the person develop according to his or her body fitness goals.
FITT stands for Frequency, Intensity, Time, and Type. These are the key factors in designing
an exercise program that meets a person's physical fitness level, find proper means to overload
the body, and trigger positive adaptations.

● Frequency: refers to the number of exercise training sessions that a person has to undergo in a
week. Frequency varies for everyone, depending on the factors - the type of sport, personal
goals and body parts worked during each training session. This should be based on the person's
current level of physical fitness as well as the type of activity to be done. Keep in mind that to
include rest days in planning the frequency of exercise activities.

● Intensity: this is basically the level of difficulty of a workout. To further improve the body,
one must set a workload that is more challenging than what the body is used to. As one
improves his or her physical fitness level he/she will have a more intense workout. This can be
measured in two ways: internally and externally. Internally, an individual can identify the
intensity of his or her workout simply by gauging the level of fatigue or exhaustion felt.
Externally, intensity can be measured using a device, such as a heart rate monitor.

● Time: it is the length of an individual's workout. Various types of physical fitness activities call
for various amounts of time. This varies depending on the intensity or type of activity. Keep in
mind that high intensity workouts should not be prolonged.

● Type: It is the specific physical activity (ies) that a person must engage in so that they may
achieve the physical fitness level they desired. This is influenced by the person's fitness goal.
The type of training that one performs should help develop the strengths they are aiming for.
One should not start lifting weights if they are planning to boost their speed. The exercise
program should be designed to meet the person's fitness. (kind of activity that an individual
must do in order to build a specific part of fitness and gain a specific benefit)

Principles of Exercise Training - Exercise is more than doing strenuous physical activities every day.
It is not about how many times you do it; it is all about how to properly do it. It is for this reason that
we need exercise programs. Exercise programs are essential in ensuring that one does exercise in a
safe, balanced and efficient way. It is for this reason that principles of exercise training have been
made, helping the individual to improve and sustain physical fitness while avoiding injuries.

● Principle of Overload - This states that the body must work harder than it used to in order for
it to adapt (Fernando-Callo & Dajime, 2016). The Principle of Overload views exercise as a
certain form of stress that's meant to strengthen the body. The muscles have to be overworked
in order for it to exceed its limit. Of course, this doesn't mean that one must exercise to the
point of exhaustion or pain.

● Principle of Progression - This principle of progression states that the body should experience
a gradual increase in workload. If the Principle of Overload deals with the intensity of exercise
training. the Principle of Progression deals with its time period. How soon does the body need
to work out? One must have ample time to recover after exercise training, or it may lead to
injuries.

● Principle of Specificity - Lastly, the Principle of Specificity states that the body will adapt
specifically to the workload it experienced. This implies that the body will adapt to the kind of
activities that it performs. For instance, a marathon runner trains his or her speed and they will
excel in that aspect, but they are less likely to excel at lifting heavy barbells.

● Principle of Individuality - This states that no two persons are the same when it comes to
adaptation to the workload. This means that every exercise program should be individual-
specific; it should meet specific performance goals, and it should suit the person's fitness
attributes, lifestyle, and nutritional preferences.

● Principle of Reversibility - This states that adaptations that take place as a result of training are
all reversible. This means that too much rest, or discontinuing exercise training will cause the
body's level of physical fitness to deteriorate. In order to maintain the benefits of overloading,
one must stay consistent in exercise.

- FITT Principle: a simple exercise program design method composed of the following -
Frequency, Intensity, Time and Type.

Week 7: Role of Physiological Indicators

How do you know if you are healthy? - Health may be determined by the absence of disease, your
energy levels, absence of aches and pains, and whether or not you feel healthy. You may feel healthier
on a bright sunny day than on a gray rainy day. Your mood can psychologically and physiologically
affect how healthy you think you are. But is feeling healthy the same as being healthy? There are
several ways to assess your health status. These include physical, physiological and psychological
assessment.

Physical Indicators of Health - Physical indicators of health are external measurements and observations
of your body which can provide you with some idea of your internal health. Physical body
measurements are correlated to health status. For example, waist circumference can indicate whether
you are carrying too much abdominal fat which has negative implications for health such as increased
risk of heart disease and type 2 diabetes. Observations about hair, nails, and skin can provide you with
an indication of your micronutrient status. Gums which bleed easily and capillaries which lie just
beneath the skin which spontaneously break producing pin prick sized hemorrhages on the skin may be
an indication of vitamin C deficiency.

Your physical fitness level also contributes to your health. Physical indicators of health include:
● Body Weight
● Body Mass Index (BMI)
● Waist Circumference
● Body Composition
● Hair, skin, and nail analysis
● Cardiovascular fitness

- High blood pressure, also called hypertension

- If an individual's systolic pressure 150 mmHg and his diastolic pressure is at 95, he is most
likely to have: High blood pressure Stage 2
- Fever can be caused by severe trauma or injury.
- Blood pressure refers to the force exerted by the blood upon the arteries as the heart pumps
blood
- Changes in body temperature can help determine the current health condition of a person
- the higher the physical fitness level, the lower a person's resting heart rate shall be.
- the blood vessels narrow when the temperature gets cold
- BMI will help you assess your weight and height
- 120/80 mmHg is normal BP for adults
- The FITT Principle is designed to address the current fitness level of an individual, as well as
find means to trigger positive adaptations
- Emotional eating happens as a response to stress

Week 8: Personal Safety Protocols

Injury - What are injuries? These refer to damaged tissues or organs, caused by trauma or physical
force which is greater than what it can absorb (Fernando-Callo and Dajime, 2016). Tissues and organs
can handle varying degrees of stress and strain. However, it will break once it experiences a certain
impact stronger than what it can handle.

Types of Injuries - There are different types of injuries, each with varying signs and symptoms.
Acute injuries: these injuries have signs and symptoms such as pain and swelling that occur
immediately after force application.

Overuse injuries: these injuries occur when an individual has been training for a long period of time,
without proper amount of rest and recovery between sessions and often leads to chronic injuries.
The body experiences higher loads than usual during physical activities. When a person trains too hard,
without giving the body ample time to recover, it might not be able to cope with the increased load
which will lead to microscopic injuries. Overuse injuries have three stages:
Prevention of Sports Injuries - Most injuries related to physical activities can be prevented with proper
knowledge and preparation.

1. Adopt a Comprehensive Training Program. According to Fernando-Callo and Dajime

(2016), a Comprehensive Training Program should not only address the fitness parameters like
 aerobic and strength. This can be helpful in avoiding risks during physical activity by assessing
the weaknesses and abnormalities of his or her movements in planning the training program.
2. Proper use of protective equipment. Proper attire is important in order to prevent injury. It is
important to consider comfort and protection whenever you choose an attire before exercise.
3. Follow Gym etiquette. Gym facilities usually have rules and etiquette which must be followed.
Some of the common rules are the following
a. Do not drop the barbell at the end of the set
b. Put weights and dumbbells on designated racks.
c. Do not wear loose jewelry while working out
d. Be aware of the exercise area for each equipment.
e. On a track, the inner lane is for walking while the outer lane is for running.
4. Keep in mind to include recovery strategies in your training program. Remember that lack of
appropriate time for rest may cause overuse injuries in the future. Always include recovery
periods when planning your training program.

- bursa: sac-like musculoskeletal structure that provides support and cushioning to the joint.
- Osteoarthritis: is common for the people with obesity
- Tendinopathy is the most common injury for the athletes
- The body composition of an individual is composed of which of body mass and body fat
- Shinbone: part of the body is usually affected by stress fracture