QUARTER 2 HOPE 1 REVIEWER

MONITORING PROGRESS FITNESS GOALS

Increased exercise tolerance and strength are often hard to perceive - but when we
track our progress we can see the change we have made. This can be very reinforcing.
Exercise can be tedious at times - an when we see that regular exercise makes us
stronger over time, we are compelled to do it more. Also, it is a way to see what does
and does not work - we may see that a certain form of exercise was associated with
less success at weight loss or more injuries or just less interest. By tracking exercise,
we can track progress, figure out works, and mix it up.

• Frequency is how often you exercise. Usually, we can measure this by the
number of days each week.

• Intensity is how hard you exercise. We might categorize this as low,

moderate, or high intensity.

• Type refers to what kind of exercise you are doing. For example, you might
do a cardiovascular activity (also known simply as 'cardio'), strength
training, or a combination of the two.

• Time refers to the time of day you exercise and how long each session lasts.
When setting up your targets, it is very significant to be practical and realistic. How
much time you can spend exercises each day or week?

• Flexibility is one of the best things about FITT. You can make adjustments based on
your physical condition.The application of F.I.T.T. Principles can drive you to make a
simple fitness plan target. Setting these principles and used this guide to have a better
result.

MODERATE AND VIGOROUS PHYSICAL ACTIVITIES

Physical Activity occurs when your muscles contract to make your
body move. Experts recommend that teens spend at least 60 minutes and up
to serval hours performing physical activity each day.

Moderate Physical Activity refers to activities that are not too easy
and not too hard. This kind of activity requires a moderate amount of effort
and noticeably accelerates the heart rate.
Vigorous Physical Activity increase the heart rate and make you sweat and may
let you enjoy being active even more. You may play games with lots of
running involved, say, basketball. You may also do running or jogging,
or other sports like football, tennis, and swimming.

The Physical Activity Pyramid above shows various physical activities that you can do
for a better and healthy lifestyle. Activities that are enumerated in Step 1 are
categorized as Moderate Physical Activities, whereas those listed in Step 2 and Step 3
are classified as Vigorous Physical Activities. Various exercises are also stated in Step
3 and Step 4 of the pyramid. Engaging in such activities for at least 60 minutes per day
will help you
become a healthy and active individual.

•Being physically active is an important part of your growth and development, especially
if done regularly. It is a great way to spend time with friends, meet new people, feel
good, and break up long stretches of playing online games and watching movies. It is
invigorating to move the entire body, even by just cheering, or running after the ball.

•Being active every day can help teenagers achieve the following:
✓ improve heart health and fitness
✓ develop strong muscles
✓ develop strong bones

PHILOSOPHICAL INDICATORS
Heart Rate (Pulse Rate). This is the number of heart beats per minute or the times per
minute that the heart contracts. It indicates the effort your heart is doing based on the
demands you place on your body.

Maximum Heart Rate (Max HR), This refers to the highest number of
times your heart can contract in one minute. This can be computed using this
formula:

220 – Your Age = MAXIMUM HEART RATE

Rate of Perceived Exertion (RPE). This is a subjective measure of how hard a person
feels like they’re working during physical activity. This observation is based on elevated
heart rate, increased breathing, and muscle fatigue (Healthline, 2020).

Pace/Pacing. This refers to the rate or speed of doing physical activities.

RESTING HEART RATE – This is the number of beats in one minute when you are at
complete rest. The ideal resting heart rate for adults is 60-100 bpm

RECOVERY HEART RATE - This is the heart rate that our body will decrease to after
an exercise session.

Target Heart Rate

Your Target Heart Rate is the heart rate range that guides your workout by keeping your
intensity level between an upper and lower heart rate limit. There are various target
zones that are suggested for an individual to follow that correspond with a specific
exercise goal.
Pacing refers 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. Depending on the fitness level of an individual, pacing may be
through
frequency, intensity, and time of doing physical activities. The normal equency could be
3 to 4 times a week, which can be increased or decreased depending on the changes
done in intensity.

FITNESS AND EXERCISE

Dehydration. This refers to excessive loss of water from the body, usually through
perspiration or sweating, urination, or evaporation.
Sweating. On a normal day, the body loses about 2.5 liters of water fro the lungs and
skin, from urine and feces, and from perspiration.
Thirst. Thirst is a sensation of dryness in the mouth and throat associated
with a desire for liquids. Maintaining water balance is an important
consideration during exercise.

Overexertion. This refers to the pressure one put in himself or herself, too
much pressure that leads to a simple discomfort that might extend to worse,
injury.

Hypothermia. This happens when the body loses temperature particularly heat faster
than the body is able to heat up. A person suffers hypothermia when his or her body
temperature drops below 35 degrees Celsius.

Hyperthermia. The opposite of hypothermia. Happens when the body temperature

rises up significantly beyond the normal temperature which is 37 degrees Celsius.

Cold Acclimatization refers to metabolic adjustments are done as well as improved

tissue insulation. Large body mass, short extremities, and increased levels of body fat
help to get acclimatized to cold weather.

SCHOOL AND COMMUNITY RESOURCES IN CASE OF INJURY AND EMERGENCY

Safety Precaution - a precaution that is taken in order to ensure that something is safe
and not dangerous.

Emergency Personnel – detailed First Aid arrangements for on-site emergencies; may
consist of teachers, physicians and nurses, athleticcoaches, security and maintenance
personnel (for schools), or community leaders, and homeowners’ association president,
(for community).

Emergency Communication – emergency numbers, phones/two-way radio, public

announcement (PA) system.

Emergency Equipment – first aid kit, wheelchair, spine board, stretche blankets, and
poles.

Medical Transportation – confirmation of local ambulance (c/o PRC), Basic Life

Support. Non-medical Transportation – wheelchairs, stretcher, Emergency Contact List
– clinic, local hospital.
Venue Information – transportations, identified entrance, exits, and access Routes.
Injury - also known as physical trauma, is damage to the body caused by external
force. This may be caused by accidents, falls, hits, weapons, and other causes.

Emergency - is a situation that poses an immediate risk to health, life, property, or

environment. Most emergencies require urgent intervention to prevent a worsening of
the situation, although in some situations, mitigation may not be possible and agencies
may only be able to offer palliative care for the aftermath.

EXERCISE FOR FITNESS

• Your active participation in the different events in your community that increas
awareness on healthy lifestyle is a great start for you to achieve your goals in promoting
health-related advocacies.

• Your engagement in different physical activities may also deepen you understanding
on how important and relevant health and fitness in addressing health problems.

• You have a lot of options in your community on what physical activities you will be
participating with; like fun runs, dance competitions, marathons, sports tournaments,
summer sports clinics, outdoor recreation events, talks, seminars, or conferences,
school, clubs, community or company events.

• Finally, your self-motivation and discipline will be the keys in your participation to your
journey to an active lifestyle.

VALUE OF PARTICIPATING IN PHYSICAL ACTIVITIES

The Top 10 Benefits of Regular Exercise are the following:
• It can make you feel happier.
• It can help with weight loss.
• It is good for your muscles and bones.
• It can increase your energy levels.
• It can reduce your risk of chronic disease.
• It can help skin health.
• It can help your brain health and memory.
• It can help with relaxation and sleep quality.
• It can develop skills and initiative.
• It awakens a sense of responsibility.
Physical activity -done at moderate or vigorous intensity level is good for a teenager’s
health.
Moderate physical activities- generally make them move. These could include brisk
walking, dancing, biking, swimming and jogging.

Vigorous activities -increase their heart rate and make them sweat and may let them
enjoy being active even more.

Teenagers may also join groups like community youth clubs such as scouting which will
keep them physically active while getting new knowledge or learning new skills. They
may also develop their leadership skills.

SET FITNESS GOAL ENGAGING IN FITNESS EVENT FOR HEALTH CONCERN

We have the steps on how to organize a fitness event;
1. Set goals for your event. (What do you want to achieve with your event)

2. Establish a theme that can be fit with your goals.

3. Find an appropriate date, time and venue for your event.

4. Determine what do you want to have during with your event. (Is this open for all or
not? Are you going to have mini games? Do you want to give prizes? Is there going to
be a registration fee or for a cause?
5. Count the number of people who will be involved in your event. (This will affect to
your budget. Set your budget according to your initial plan.)

6. Once you have finalized the budget and the activities, you can start finalizing your
event or program, too.

7. Have a plan on marketing/advertising to draw attention to your event. (advertising

your event in social media)

-Exercise is a type of physical activity that enhances health and fitness like aerobic
exercise and some aerobics activities and muscle-bone strengthening activities.

-Exercise is a great treatment for depression and it will make your sleep better.

-The benefits of aerobics exercise are: to strengthen the heart muscle, lower blood
pressure and lower risk of diabetes and cancer. It can burn fat more effectively.
-We need to be reminded that being physically fit can help you to get improve your
self-esteem, develop your confidence and boost your immune system.

-Aerobic - aerobic activity strengthens your heart and lungs.

-MUSCLE STRENGTHENING - It improves our strength, power and

endurance of muscles.
- BONE STRENGTHENING - It helps your bones grow and keep them
strong.

-Regular aerobic activities can help you live healthier and longer.