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Pathfit 2 Module 2
Pathfit 2 Module 2
ii
INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
PREFACE
This PATHFIT 2 instructional material was developed by the selected faculty of the
College of Human Kinetics reference to aid you in core stability, strength, and mobility
training pattern together with nutrition.
This 2-unit course provides experiences in a variety of exercises that aims to adapt your
movement competencies to independent physical activity (PA) pursuits and periodically
evaluate your PA and eating patterns to monitor your progress and achievement of
personal fitness and dietary goals.
Module 1 dwells on fitness activities, physical fitness testing, and fitness goal setting.
For you to be able to relate to the readiness in participating in the physical activity
program, you must undergo physical fitness testing. This module also aims to guide you
in setting individual fitness goals.
Module 4 presents the strength and conditioning exercise. It includes the principle and
types of strength and conditioning and its benefits. The goal of this module is to help you
understand the different types of exercises for a specific strength and conditioning
program and guide you to create a specific sports/fitness strength & conditioning
program.
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INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
Module 5 emphasizes the importance of healthy eating habits aside from exercise
involvement. In this module, you will discourse the relationship between healthy eating
principle and physical activity engagement, value the importance of engaging in daily
physical activity, identify and appreciate accessible healthier options of food and
develop and adapt meal journals to track dietary goals (nutrition) and physical activity
tracker to monitor progress and achievement
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INSTRUCTIONAL MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
MODULE 1. PHYSICAL FITNESS TESTING
LEARNING OUTCOMES
At the end of this chapter, the students are expected to:
1. explain the different components of physical fitness.
2. relate the readiness in participating in a physical fitness activity and programs.
3. recognize the importance of physical fitness.
The following steps can be used with this formula (Adams and Adams, 2009)
1) Weight in pounds divided to 2.2 = Weight in Kilogram (kg)
Anthropometric Measurement
A series of quantitative measurements of the muscle, bone, and adipose tissue used to measure the
composition of the body. The main components of anthropometry are height, weight, body
circumferences (waist, hip, and limbs) body mass index (BMI), and skinfold thickness. There are
significant measurements as it signify for probable weight problem (underweight/obesity) and can be
utilized as a reference point for physical fitness program.
2. Component: Flexibility
2.1 Test: Modified Sit-and-Reach
Purpose: To measure flexibility of hamstrings
Equipment: Sit-and-reach flexibility tester, or place a yardstick on top mark at 9 inches on a box
approximately 12 inches high.
Modified Sit & Reach Zipper Test Full Body Trunk Rotation
Procedures:
Remove shoes and sit on the floor. Place the sole of the foot of the extended leg flat against a
Procedures:
Raise your arm, bend your elbow, and reach down across your back as far as possible.
At the same time, extend your left arm down and behind your back, bend your elbow up
across your back, and try to cross your fingers over those of your right hand as shown in the
accompanying illustration.
Measure the distance to the nearest half-inch. If your fingers overlap, score as a plus. If
they fail to meet, score as a minus. Score as a zero if your fingertips just touch.
Repeat with your arms crossed in the opposite direction (left arm up). Most people will
find that they are more flexible on one side than the other.
Procedures:
Tape two yardsticks to the wall at shoulder height, one right side up and the other upside down.
Stand with your left shoulder an arm’s length (fist closed) from the wall. Toes should be on
the line, which is perpendicular to the wall and even with the 15-inch mark on the yardstick.
Drop the left arm and raise the right arm to the side, palm down, and fist closed.
Without moving your feet, rotate the trunk to the right as far as possible, reaching along the
yardstick, and hold it 2 seconds. Do not move the feet or bend the trunk. Your knees may bend
slightly.
A partner will read the distance reached to the nearest half-inch. Record your score. Repeat
two times and average your two scores.
Next, perform the test facing the opposite direction. Rotate to the left. For this test, you will
use the second yardstick (upside down) so that, the greater the rotation, the higher the score.
If you have only one yardstick, turn it right side up for the first test and upside down for the
second test.
Procedures:
Allow the subject to practice the stepping to the metronome cadence, which is set at 96
beats per minute for men and 88 beats per minutes for women.
88 beats per minute timer https://www.youtube.com/watch?v=Ln9rNK1eeBg
96 beats per minute timer https://www.youtube.com/watch?
v=SZOvr7mNUtM
The student steps up and down on the platform at the given rate for a total of 3 minutes.
The student immediately stops on completion of the test and remain on a standing position.
Starting within 5 to 20 seconds recovery, take the heart rate for 15 seconds. Convert recovery
heat rate to beats per minute. (multiply 15 seconds heart rate by:
Scoring: Maximal oxygen uptake (VO2max) in mL/kg/min is estimated according to the following
equation:
Men:
VO2max = 111.33 – (0.42 x recovery heart rate in bpm)
Women:
VO2max = 65.81 – (0.1847 x recovery heart rate in bpm)
Example: The recovery 15-second heart rate for male following the 3-minute step test
is found to be 39 beats. His VO2max is estimated as follows:
15-second heart rate = 39beats
Minute heart rate = 39 x 4 = 156bpm
VO2max = 111.33 – (0.42 x 156) = 45.81 mL/kg/min
Female Male
Procedures:
Women: Support the body in a push-up position from the knees. The hands should be outside
the shoulders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or
elbow is flexed at 90 degrees.
Men: Use the same procedure as for women except support the push-up position from the
toes instead of the knee. (same position as for 90 degree push-up.) Hold the 90-degrees position as
long as possible, up to the 35 seconds.
4.2 Test:
Curl Up (Dynamic)
Purpose: To measure the muscular strength and endurance of abdominal muscle.
Equipment: Mat or carpet
Procedures:
Sit on a mat or carpet with your legs bent more than 90 degrees so your feet remain flat on
the floor (about halfway between 90 degrees and straight).
Make two tape marks 4 ½ inches apart or lay a 4 ½-inch strip of paper so that the fingertips
touch one tape mark (or other side of the paper).
Keeping your heels in contact with the floor, curl the head and shoulders forward until
your fingers reach 4 ½ inches (other side of the strip)
Lower slowly to beginning position. Repeat one curl-up every 3 seconds. Continue until every
3 seconds.
Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if
one is used. The second assure that the head returns to the floor after each repetition.
Norms:
Norms:
males females
very good 241-250 7' 11" — 8' 2.5" 191-200 6' 3" — 6' 6.5'
above average 231-240 7' 7" — 7' 10.5" 181-190 5' 11.5" — 6' 2.5"
average 221-230 7' 3" — 7' 6.5" 171-180 5' 7.5" — 5' 11"
below average 211-220 6' 11" — 7' 2.5" 161-170 5' 3.5" — 5' 7"
poor 191-210 6' 3" — 6' 10.5" 141-160 4' 7.5" — 5' 2.5"
very poor < 191 6' 3" < 141 < 4' 7.5"
4. Speed
10-meter Speed Test (Walker,
2016) Procedure:
• Warm-up
Participants should thoroughly warm-up prior to the commencement of the test. Warm-
ups should correspond to the biomechanical and physiological nature of the test. In
addition,
Procedures
1. Read the direction of each of the health-related fitness described in the guide manual given.
2. Take tests that are possible to be conducted given the time, equipment, and the space available.
3. Be sure to warm-up before and cool down after the tests.
4. It is alright to practice the tests before trying them. However, you should decide ahead of time
which trial you will use to test your health-related fitness.
5. After completing the tests, write your scores in the appropriate places in the results section.
6. Determine your rating for each of the tests from rating charts in the source materials by shading
the circle that corresponds to your score.
FITNESS CATEGORY
CARDIO RESPIRATORY FITNESS Excellent Good Average Fair Needs
Improvement
Step Test
15 sec recovery heart rate beats
VO2max
beats
Flexibility Score High Good Marginal Poor
Left inches
Right inches
Zipper Test
(Finger Touch)
Left inches
Right inches
Trunk Rotation
(Optional)
Left inches
Right inches
Curl-up/Crunches
Abdominal Muscles seconds
This is to acknowledge and certify that the data provided herein are true and correct.
References
Camarador, R., Camarador, L., Mantala, J., & Serrano, J. (2020). Instructional Material for PHED 10012:
Physical Fitness, Testing Activities and Movement Competency.
Campbell, N., De Jesus, S., & Prapavessis, H. (2013). Physical Fitness. In M. T. Gellman, Encyclopedia of
Behavioral Medicine. New York: Springer. doi:10.1007/978-1-4419-1005-9_1167
Committee on Fitness Measures and Health Outcomes in Youth. (2012). Fitness Measures and Health
Outcomes in Youth. In I. o. Medicine, & O. M. Pate R, Fitness Measures for Schools and Other
Educational Settings. Washington DC: National Academies Press (US). Retrieved from
https://www.ncbi.nlm.nih.gov/books/NBK241308/
DeMet, T., & Wahl-Alexander, Z. (2019). Integrating Skill-Related Components of Fitness into Physical
Education. Strategies, 32(5), 10-17. doi:10.1080/08924562.2019.1637315
Getchell, B. (1992). Physical Fitness: A Way of Life. New York: Macmillian Publishing Co.
Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). Principles and Labs for Fitness &
Wellness, Fourteenth Edition. Cengage Learning.
Johnson, B., & Nelson, J. (1979). Practical measurements for evaluation in physical education. 4th Edit.
Minneapolis: Burgess.
Kaminsky, L. A. (2010). ACSM's health-related physical fitness assessment manual (3rd edition). Wolters
Kluwer Health/Lippincott Williams & Wilkins Health.
Mackenzie, B. (2004). Ruler Drop Test. Retrieved from Brian Mac Sports Coach:
https://www.brianmac.co.uk/rulerdrop.htm
President’s Council on Physical Fitness and Sports. (1971). Physical Fitness Research Digest. Washington
DC: President’s Council on Physical Fitness and Sports.
Shaw, W. (2021). The pro agility (5-10-5 test). Retrieved from Sport Science Insider:
https://sportscienceinsider.com/the-pro-agility-5-10-5-test
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: classifications, training and testing.
Journal of Sports Science, 24, 919-932.
doi:10.1080/02640410500457109 m/10m-sprint-test/#toggle-id-1
Introduction
Physical activities that speed up both the heart rate and the breathing rate are referred to as
cardiorespiratory endurance exercises. These exercises are also known as cardiovascular
exercises or aerobic exercises. These exercises boost the efficiency of the heart, lungs, and
circulatory system, which results in an increase in the amount of oxygen and nutrients that are
delivered to the muscles. Also, they assist in the burning of calories, the improvement of
energy levels, and the reduction of the risk of developing chronic diseases such as obesity,
diabetes, and cardiovascular disease. Running, cycling, swimming, jumping rope, dancing,
rowing, hiking, and jumping rope are all examples of activities that build cardiovascular and
respiratory endurance.
It is advised that people participate in cardiorespiratory endurance exercise for at least 150
minutes per week at a moderate effort, or 75 minutes per week at a strong intensity, with the
exercise being spaced out over at least three separate days. When beginning a new fitness
regimen, it is essential to check in with a qualified medical practitioner and work up to the
desired level of intensity and duration of the activity gradually. This will help reduce the risk of
injury. In conclusion, cardiorespiratory endurance exercises are an important component of a
healthy lifestyle. They offer numerous benefits to the body and mind, and can be easily
incorporated into a daily routine.
It is important to note that cardiorespiratory endurance exercises are not the only type of
physical activity that should be included in a well-rounded exercise program. Strength training,
flexibility exercises, and balance training are also important for overall health and fitness.
Furthermore, adding cardiorespiratory endurance exercises to your program can have a variety
Learning Objectives/Outcomes
b. Understand and appreciate the distinct differences between low and high impact
movements in terms of the phases.
c. Create and perform a routine that combines low-impact and high-impact exercises
targeting different aspects of cardiovascular endurance.
CARDIOVASCULAR ENDURANCE
Any strenuous activity that boosts the heart rate and respiration rate, as well as the oxygen
and blood flow throughout the body, is considered to be cardiovascular exercise.
Cardiovascular exercise also involves exercising vast muscle groups of the body in a repetitive
and rhythmic manner. The function and performance of the heart, lungs, and circulatory
system are all improved as a result of engaging in such activity because it poses increasingly
difficult challenges to your most important internal body organs. Aerobic exercise, particularly
cardiovascular exercise, is beneficial for a wide variety of areas of health, including
cardiovascular health, mental health, mood, sleep, regulation of weight, and metabolism.
As the heart continues to pump oxygen-rich blood, it grows more effective with each beat, the
lungs become more effective in their ability to take in oxygen, and the muscles become more
ready to make use of additional oxygen. Even so, even as your breathing and heart rate
increase, the surge in intensity shouldn't be so great that it makes you feel like you have to
stop what you're doing and take a break. If you are participating in cardiovascular exercise,
such as fast walking, cycling, swimming, running, or speed climbing, and you have a strong
want to stop and rest, unexpected pain, or alarming symptoms, you are required to
Yet, in order for an activity to be classified as cardio, it must increase both your heart rate and
your breathing rate to a level that is moderately to vigorously intense (at least fifty percent of
the normal rate) and continue for a minimum of ten minutes. Because they do not keep the
heart rate up throughout the duration of the exercise, activities that are conducted to
increase strength are NOT regarded to be cardio. Some examples of these activities include
resistance exercise, using weight machines, lifting weights, and core workouts.
The goal of cardio exercise is to keep your heart rate at a level that is at least fifty percent
higher than it would be at rest for an extended period of time by using your body's larger
muscles in movement. As you perform aerobic workouts on a regular basis, your
cardiovascular system will become stronger. As a result, you will have more capillaries, which
will allow more oxygen to be delivered to the cells in your muscles. You will also experience
improved physical stamina and endurance as time goes on with this program.
Movements that have a low impact on the body Low-impact exercise, in contrast to high-
impact exercise, raises your heart rate more gradually and puts less stress on your joints.
These motions put less pressure on your joints and are generally easier for your body as a
whole. Because they can be modified to accommodate a wide range of fitness levels, low-
impact workouts are suited for a diverse group of individuals.
A movement is termed low impact if it is easy on the joints and can be carried out in a smooth
manner. The activities of walking, yoga, Pilates, swimming, skating, cross-country skiing, and
golf are all examples of well-liked low-impact types of exercise.
High-impact exercises are movements that put a high level of impact on your joints. it tends to
involve a lot of jumping and jolting movements, which often involve both of your feet coming
off the ground at the same time.
More bone density can be gained and bones can be strengthened by high-impact exercise as
compared to low-impact activities. As with muscles, bones are living tissue that may be
stimulated to grow larger, which in turn leads to increases in bone mass.
High-impact exercises can also be high-intensity, meaning they raise your heart rate and
cause you to burn more calories than other types of exercise that are less strenuous.
You are able to build stronger muscles, including those of your heart, when you participate in
cardiovascular exercise for 30 to 60 minutes on a daily basis. These muscles are responsible
for controlling your blood pressure, enhancing HDL (the good cholesterol), lowering anxiety
and stress, reducing blood proteins and fats that contribute to blood clots, preventing heart
disease, and reducing blood sugar levels and managing diabetes.
Regularly participating in cardiovascular activity causes the areas of the brain that are
responsible for memory and thinking skills to expand in size. Regular aerobic exercise not only
improves cognitive function but also slows the rate at which the brain of older people shrinks
as a result of the aging process. But, cardiovascular exercise can also assist you in getting a
restful night's sleep, which is critical to maintaining good mental health.
All forms of cardiovascular exercise raise metabolic rate by stimulating the synthesis of the
hormone fibroblast growth factor 21 (FGF21). This hormone speeds up the body's
metabolism, reduces feelings of hunger, and causes an increase in the number of calories
expended.
Aerobic exercise is beneficial for burning extra calories and maintaining a healthy weight
because it raises a person's heart rate into the "target heart rate zone." This is the zone in
which the body burns the most calories. Walking, swimming, running, and jogging are all
examples of cardio exercises that burn extra calories throughout the course of an activity,
whereas moderate to high intensity cardio burns quite a few calories in a single workout
session. Many forms of aerobic exercise, such as jumping rope, running stairs, rowing, cycling,
walking, and high intensity interval training are examples of activities that are particularly
helpful in the reduction of excess body fat (HIIT).
Endorphins are neurochemicals that are released into the brain as a result of cardiovascular
exercise. Endorphins are responsible for the euphoric feeling that exercise produces.
Dopamine, serotonin, and norepinephrine are just few of the hormones that are produced in
greater quantities as a result of increased cardio activity. When your mood is better, you will
feel more enthusiastic and prepared to carry out the activities that are part of your routine.
The enhanced release of hormones, on the other hand, has been shown to lower stress, boost
stamina and energy levels, increase concentration, and improve memory.
Your body's ability to ward off illness and disease is enhanced by the production of more
antibodies and white blood cells as a result of consistent physical activity. The production of
FGF21 also has the effect of accelerating the metabolism and enhancing the immune system.
In fact, cardiovascular exercise can shield the body from a variety of diseases, including high
blood pressure, stroke, osteoporosis, diabetes, and heart disease.
By movement at the joint, cardiovascular exercise helps to alleviate the discomfort that is
associated with arthritis and reduces the stiffness that might occur there.
How exactly should you go about performing cardiovascular exercise so that you may reap the
greatest benefits from it?
You will need to participate in cardiac activity on at least three days each week if you want to
reap the full benefits of this type of exercise. For instance, if you find that you have more free
time on the weekends, you may plan the first two days of the week so that they fall on
Saturday and Sunday, and then look for a third day to fill in the center of the week. You don't
need to cram all of your workouts into the weekdays, while it's ok to do so if you have the
time and space to do so.
Walking, bicycling, swimming, dancing, jogging, martial arts, in-line skating, canoeing, golfing,
and water aerobics are all examples of activities that have a low to moderate level of intensity
and are good places to start for someone who is new to working out. This will allow you to do
them for longer lengths of time, which will allow you to reap more of the benefits to your
health. But, when selecting your activities, give priority to doing things that you find enjoyable
so that you may continue doing them as time goes on.
In addition, it is preferable to gradually improve one's level of intensity over time as opposed
to gradually improving one's level of volume or duration.
Begin with the basics. For instance, try going for a five-minute walk first thing in the morning
and then going for another five-minute stroll later in the day. After that, add a few minutes at
a time and progressively speed up the pace until you reach your goal. In no time at all, you will
be able to walk for the recommended thirty minutes each day without difficulty. As you first
get started, make sure to think of things that you are interested in doing and that you can do
without worrying about money or time restraints. Hiking, jogging, cycling, rowing, running,
and elliptical training are some of the activities that are viable possibilities. Always keep in
mind that cardio is any activity that speeds up both your breathing and your heart rate!
Warm up
Take five to ten minutes at the beginning of each session to progressively rev up your
cardiovascular system and enhance blood flow to your muscles. This should be done. When
you are warming up, you will perform lower-intensity versions of the cardiovascular activity
that you plan to do later. For those who plan to go for a quick walk, for instance, warming up
with a leisurely stroll is a good idea.
Conditioning
Make it a goal to train your body to be able to complete at least thirty minutes of
cardiovascular activity on a daily basis while moving at your own pace. In point of fact, if you
want to reap the benefits of cardio, you will need to build your aerobic capacity. This can be
accomplished by elevating your heart rate, increasing the depth of your breathing, and
improving your muscular endurance to the point where you are able to participate in your
chosen activity for at least half an hour without feeling out of breath.
Cool down
At the end of each session, give yourself five to ten minutes to wind down and relax.
Stretching your calf muscles, upper thighs (quadriceps), lower back, hamstrings, and chest is
an excellent way to bring down your body temperature. Your muscles, lungs, and heart rate
will all be able to return to normal more easily with the help of this post-workout stretching
routine.
You should perform each of the following six exercises for one minute, moving on to the next
one as soon as the first one's time is up.
After performing all six exercises in rapid succession, you will now take a one-minute break
before beginning the circuit once more. A butt-kicking low-impact cardio workout is achieved
by repeating the circuit three times through.
Aerobic exercises are a great workout to do as a warm-up because they are low impact and
get your heart rate up while also getting your muscles moving. You can really crank up the
intensity of the arm exercises to get the most calories out of them.
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Mechanics
a. To a. begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up to
the level of your head. Always remember to keep your weight on your right foot while
performing this action.
c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your left
foot. Repeat this motion.
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids)
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Mechanics
a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with your
left arm straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg back and
across, swapping arms. Avoid jumping and work rapidly.
3. SQUAT TO JOB
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combination of bodyweight squats and boxing will have you move up and down and weaving
your way to low-impact greatness.
a. Beginning by standing with your feet slightly wider than shoulder-width apart and arms
at your sides.
b. Ensure your chest is up, your buttocks are back, and your knees are out when you squat.
c. While your legs are stretched, stand up and throw a cross-body punch with each arm.
d. Once more, squat, then stand and punch.
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Mechanics
a. Start by standing with your feet shoulder-width apart and your arms bent, hands on
the back of your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down as you
simultaneously bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.
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Working in both the frontal and sagittal (side-to-side) planes will make your muscular strength
more well-rounded.
You want to ensure you’re working both legs equally, so shuffle right for a set amount of
space or time, then shuffle left for the same, filling up your 1 minute of working time.
Mechanics
a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips
slightly bent so you’re maintaining a forward posture, and your arms comfortably in
front of you.
b. Shift your weight toward your right, pick up your right foot, and push off from your
left foot to move your body to the right. Go as quickly as you can during this
movement while maintaining your form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the right,
propelling yourself with your left foot as you go.
You’ll feel the burn with this combo move. We recommend splitting the minute in half,
lunging with your right leg for the first 30 seconds, then your left leg for the second 30
seconds.
Mechanics
a. Stand with feet shoulder-width apart and your arms bent and held up to your sides
at chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down,
step back into a reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.
2. BURPEES
Mechanics
a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.
Mechanics
Mechanics
a. Standing shoulder-width apart.
b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.
1. HIGH KNEES
Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.
c. Push your left knee and foot back toward the ground while lifting your right knee as high
as possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your knees
high after you are winded.
Primary muscles: quadriceps, glutes, hamstrings
Secondary muscles: calves
Procedure:
slow Jog
Low impact
aerobic steps
Stretching
Squat 8 counts
Lunges 8 counts
Block 1 Block 2
Block 3 Block 4
Stretching
counts
Block 1 Block 2
Block 3 Block 4
CRITERIA 25 20 15 10 5
E VS S NI P
Proper Mechanics
Proper Execution
Good form
Balance
Total Score
Legend
EXCELLENT- E
VERY SATISFACTORY VS
SATISFACTORY S
NEEDS IMPROVEMENT NI
POOR P
https://www.fyzical.com/lakewoodranch/blog/What-Is-a-Cardiovascular-Exercise
https://www.healthline.com/health/fitness-exercise/low-impact-cardio#low--impact-jumping-
jack
Fitness, P., Says:, À, Fitness, P., Posted in Fitness, & Conditions, P. (n.d.). 5 functional circuit
training tips. Retrieved February 5, 2023, from
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-
workout-for-health/.
https://dynamicphysio.co.nz/high-impact-vs-low-impact-exercise-which-is-right-for-
you/#:~:text=What%20is%20high%2Dimpact%20exercise,ground%20at%20the%20same%20ti
me.
INTRODUCTION
Muscle strengthening activities that involve all the major muscle groups are recognized
as an essential component of overall fitness program for adults’ as well as youth. Muscles
fitness includes both muscular strength and muscular endurance. Just as aerobic fitness is
improved by stressing the heart and lungs, muscular fitness requires a stress, or resistance, to
be places on the muscles.
Resistance training also known as strength training or weight training is a standard part
of a comprehensive personal training program. A resistance training program can affect
almost every system of the body and used in wide variety of populations.
Learning Outcomes
- Define the resistance training and functional exercise.
- Identify the health benefits in engaging in resistance training.
- Discuss the different types of muscle contraction in resistance training.
- Distinguish the advantage and dis-advantage of using free weights and weight
machine for resistance training.
- Design a circuit training exercise using the functional exercises for alternative activity
in resistance workout.
The term resistance exercise and resistance training are often used interchangeably,
however these important distinction between the two terms. Resistance exercise refers to a
single exercise session, whereas resistance training refers to a combination of many
consecutive resistance exercise session over time. Thus, a resistance exercise protocol is an
exercise prescription for a single session (workout) and resistance training program is an
overall plan guiding the specific parameters chosen for each protocol.
Resistance training involves the use of variety of activities that include free weights
(barbell and dumbbells), weight machines, elastic tubing, medicine balls, stability balls and
body weight. Resistance training does not refer to one specific mode of conditioning, but
rather is an organized process of exercising with various type of resistance to enhance
muscular fitness. The benefits of resistance training are numerous and include increase in
strength, muscle mass and bone density.
Static exercise. Also called isometric exercise, static exercise involves a muscle contraction
without a change in the length of the muscle or angle in the joint on which the muscles acts.
To perform isometric exercise, a person can use an immovable object like wall to provide
resistance, or just tighten a muscle while remaining still. In isometric, the muscle contracts,
but there is no movement.
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Dynamic exercise. Also called isotonic exercise, involves a muscle contraction with a
change in the length of the muscle. Dynamic exercise is the most popular type of
exercise for increasing muscle strength and seen to be most valuable for developing
strength that can be transferred to other forms of physical activity.
There are two kinds of dynamic muscle contractions: concentric and eccentrics. A
concentric muscle contraction occurs when the muscle applies enough force to
overcome resistance and shorten as its contraction. An eccentric muscle contraction
occurs when the resistance is greater than the force applied by the muscle and the
muscle lengthen as it contracts. For example, in arm curl, the biceps muscle works
concentrically as the weight is raised toward the shoulder and eccentrically as weight is
lowered.
https://healthybodyathome.com/isometric-vs-isotonic-contraction/
Comparing the Static and Dynamic exercise. Static exercise requires no equipment, so
they can be done virtually anywhere. They build strength rapidly and are useful for
rehabilitating injured joints. On the other hand, they must be performed at several
different angles for each joint’s entire range of motion.
There are many ways you can strengthen your muscles, whether at home or the gym.
● Free weights – classic strength training tools such as dumbbells, barbells and kettlebells.
● Medicine balls or sandbags – weighted balls or bags.
● Weight machines – devices that have adjustable seats with handles attached either to
weights or hydraulics.
● Resistance bands – like giant rubber bands – providing resistance when stretched. They
are portable and can be adapted to most workouts. The bands provide continuous
resistance throughout a movement.
● Suspension equipment – a training tool that uses gravity and the user's body weight to
complete various exercises.
● Your own body weight – can be used for squats, push-ups, and pull-ups. Using your
own body weight is convenient, especially when travelling or at work.
EXERCISE CHOICE
A complete weight training program works all the major muscle groups. It usually takes
about 8-10 different exercises to get a complete workout. For overall fitness, you to
include exercise for your neck, upper back, shoulder, arms, chest, abdomen, lower
back, thighs, buttocks, and calves. If you are also training for a particular sport, include
exercises to strengthen the muscles important for optimal performance and the
muscles most likely to be injured.
COOL DOWN
To cool down after weight training, relax 5-10 minutes after your workout. Although
this controversial, a few studies suggested that including a period of post exercise
stretching may help prevent muscle soreness; warm-up muscles and joints make this a
particularly good time to work on flexibility.
OVERTRAINING – doing more exercise than hour body can recover from – can occur in
response to heavy resistance training. Possible signs of overtraining include lack of
progress or decrease performance, chronic fatigue, decreased coordination, and
chronic muscle soreness. The best remedy for over training is rest: add more days of
recovery between workouts with extra rest, chances are you'll be refreshed and ready
to train again.
FREQUENCY OF EXERCISE
For general fitness, the American college of sports medicine recommends a frequency of
2-3 days per week for weight training, allow your muscles at least 1 day of rest between
workouts.
1. Bench Press
Muscle Developed:
Pectoralis Major,
Triceps, Deltoids
2. Shoulder Press
Muscle Developed:
Trapezius, Triceps,
Deltoids
3. Pull -Up
Muscle Developed:
Latissimus Dorsi, Bicep
4. Lateral Raise
Muscle Developed:
Deltoids
5. Bicep Curl
Muscle Developed:
Bicep, Brachialis
6. Squat
Muscle Developed:
Quadriceps, Gluteus
Maximus,
Hamstring,
Gastrocnemius
7. Heel Raise
Muscle Developed:
Gastrocnemius, Soleus
You can do straight lunges, side lunges and reverse lunges. These are great for working
out your leg muscles, back, abs and core, and also improve physical balance. Take
these steps to do a basic lunge.
- Stand straight with chin up.
- Take one foot forward and don’t move the other.
- Bend forwards until both knees are bent at 90-degree angle.
- Return to the starting position.
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-workout-for-health/
2. Mountain Climber
As the name states, this exercise requires getting in position like a rock/ mountain
climber. Along with other benefits, this exercise also builds up cardiac strength. Do it
with these steps-
- Start in the push-up position.
- Bring one knee close to the chest while tightening the abs.
- Take it back and repeat with the other knee.
- Gradually increase your pace.
3. Bicycle Crunches
These give an interesting twist to your regular crunches. They are great for building the
abdomen muscles and the muscles around it, along with back and legs. Take the
following steps-
- Start in a crunch position and lift your legs, like when peddling a cycle.
- Keep your palms on the side of your head.
- Bend your right knee while bringing it closer to your chest.
- Try to touch your left elbow to your right knee and repeat with the
right elbow and left leg.
https://www.adityabirlacapital.com/healthinsurance/active-together/2020/04/16/functional-workout-for-health/
4. Plank Position
Planks are not only great to work out all muscles of the body but can improve
endurance and physical balance. Beginners are usually able to hold a plank between 6 to
10 seconds. Do a plank with these steps.
https://www.realsimple.com/health/fitness-exercise/how-to-do-a-plank
1. Based on the resistance exercises that were discussed in the lesson, what type
of resistance exercise do you likely most and why? Write your essay.
Procedure
1. Group yourselves into eight to ten members
2. Design a Circuit workout using the functional exercise that target your lower,
core and upper body muscle with accompany of music.
3. The group presentation must be aligned to assigned topic and within the
duration of four to five minutes.
4. The presentation evaluated based content, execution, good form, and
enthusiasm video length of the rubrics below.
MEDIA AT HOME
● 1 Hour ISOMETRIC FULL BODY WORKOUT at Home | Day Four of
Five https://www.youtube.com/watch?v=S-m7TY5nKo4
● 30 Minute Full Body Dumbbell Strength Workout.
https://www.youtube.com/watch?v=AjAVhtQ2vok
Training Introduction
Functional training and core/flexibility training, if done properly, will surely help
students improve their fitness, enhance their capacity to perform activities of daily living, and
a) Introduction
There may be different goals when people engage in physical exercise. Goals like fat
loss, muscle gain, performance enhancement (in athletes) and increase in muscle strength.
Exercising for aesthetic purposes and/or health are worthy goals for students, but it should
also be done to improve physical function. Therefore, people should also consider the
benefit of exercise in improving physical function and efficiency in physical activities of
daily living, especially students. In improving physical function, functional training and
core/flexibility training are of help. Hence, the role of functional training and
core/flexibility training in a holistic exercise plan is to help students move better, pain-free,
and more efficient when they are performing activities in their daily lives.
Lesson Proper
Functional training is generally defined as movement or exercises that are used to improve a
person’s ability to perform daily activities or improve physical function for a desired goal (
(DeFrancesco, 2018). Functional training focuses on building muscular strength, joint integrity,
balance, and flexibility that are done in all planes of motion for a more efficient body
movement when performing desired activities. When engaging in functional training, it is
important to understand that the exercises are primarily muti-joint and multi-planar which
enables not only the agonistic and antagonistic muscles synergy but also the recruitment of
stabilizing muscles for a better facilitation of movement. In these kinds of exercises, the
nervous system works effectively in a manner that the body parts are moving appropriately,
and the muscles are activated at the right time (DeFrancesco, 2018).
The core provides an essential link between the lower to the upper body. It plays an essential
role in facilitating and supporting efficient and powerful movements of the body (Clayton,
2015). Core training, then, is the strengthening and conditioning of the muscles in the
midsection that allows force transmission from the lower to the upper body or vice versa.
Abdominal muscles (TVA, RA, EO, IO), posterior muscles in the torso (e.g., ES, QL, multifidus)
and even the LD, PM, and gluteal muscles are considered part of the core musculature.
Training these muscles in isolation or synergistically can be considered core training.
Knee Dominant – exercises in which the Lunges, Step-Ups, Leg Press, Squats
dominant lever is the knee (bilateral variations are considered both hip
and knee dominant, however, the position
of the additional resistance often dictate
which joint experiences larger relative
forces)
Push – upper body exercises that move the Bench Press, Shoulder Press, Push Up, Dips,
resistance away from the torso (direction of Arm Extension exercises
force application is away from the body) and
can be categorized either vertically or
horizontally
Pull – upper body exercises that move the Pull Ups, Lat Pulldowns, Barbell Rows, Bicep
resistance toward the torso (direction of Curls
force application is toward the body) and
can be categorized either vertically or
horizontally
Rotational/Diagonal – these exercises are Russian Twist, Cable Rotation, Woodchops,
primarily movements with rotational nature, Medicine Ball Throws
typically in the transverse plane
Gait + Carry – exercises that involve the gait Farmer’s Walk, Sled Drag, Resistive Running
cycle with added resistance
Procedure: Stand tall, feet slightly wider than shoulder-width apart, knees
slightly bent. Place your right arm, parallel with the ground across the front of
your chest. Bend the left arm up and use the left forearm to ease the right arm
closer to your chest. You will feel the stretch in the shoulder. Repeat with the
alternative arm.
Procedure: Stand with your lef t leg one step in front of your right foot, bend
your right knee and sit your weight on it. Toes of your front foot point up to
the sky, with hands folded on the thigh. Tilt the hips forwards as if sticking
your bum in the air, keeping your back straight, hold when you feel a
comfortable
stretch. Repeat with the other leg.
4) Calf Stretch
5) Quadriceps Stretch
Procedure: Stand tall with your feet approximately two shoulder widths apart.
Turn the feet and face to the right. Bend the right leg so that the right thigh is
parallel with the ground and the right lower leg is vertical. Gradually lower the
body keeping your back straight and use the arms to balance. You will feel the
stretch along the front of the left thigh and along the hamstrings of the right
leg. Hold a comfortable stretch and repeat by turning and facing to the left.
2020) Procedure:
i. Start in a high plank position with your hands under your shoulders and
feet together. Your body should start in a nice straight line from your head to your heels.
Do not let your hips sag or your butt go up in the air. Also make sure to engage your core
with a slight pelvic tilt.
ii. Step your right foot outside your right hand so that you are in a nice low
runner’s lunge. Make sure your foot is flat on the ground. (If you are less flexible, your foot
may not be right outside your hand or you may need to drop your back knee down to the
ground. But do not let your front heel come up. You still want your foot to be flat on the
ground.)
iii. In the low runner’s lunge, drop your right elbow down to the ground
near the instep of your right foot. Do not worry if you can’t touch the ground. Just drop
your elbow down as low as you can. Feel a nice stretch in your hip and glute.
iv. Then bring your elbow up off the ground and rotate your right arm up
toward the ceiling, opening your chest up toward the ceiling to face your right leg. Stretch
your right arm up toward the ceiling and rotate your chest open to feel a nice stretch in
your hips, glute, back and chest.
v. Bring the right hand back down to the ground and then drop your back
knee (left knee) down to the ground. Sit back on your left heel and let your right leg
straighten out in front of you. Feel a stretch down your right hamstring. Lean forward
over that front leg to increase the stretch. You may even feel this stretch your low back a
bit.
vi. Then shift back forward into the low runner’s lunge, bending your right
leg and lifting your left knee up off the ground.
Direction: In less than 200 words, explain how will you include functional exercises
and core/flexibility training as part of your exercise routine that you can carry out
regularly.
2. Knowledge Check
Direction: Encircle the letter of the best answer that corresponds to the following
questions or statements.
1) How many categories of core exercises there are?
a. 1 b. 2 c. 3 d. 4
2) Which exercise modality tends to increase joint range of motion?
a. functional b. core c. flexibility d. endurance
3) training includes exercises that are primarily multi-joint and are
multi- planar which promotes better movement facilitation.
a. functional b. core c. flexibility d. endurance
4) stretching is a type of functionally based stretching exercise used in
sports-specific contexts by preparing the body for the specific
movements that will ensue.
a. isometric b. static c. active d. dynamic
5) exercises are upper body exercises that move the resistance toward
the torso (direction of force application is toward the body) and can be
categorized either vertically or horizontally.
a. push b. pull c. rotational d. gait + carry
Introduction
Learning Objectives/Outcomes
1) Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-
knee position with your feet flat on the floor. Place your feet hip-width apart with the
toes facing away from you. Gently contract your abdominal muscles to flatten your low
back into the floor. Attempt to maintain this gentle muscle contraction throughout the
exercise.
2) Upward Phase: Gently exhale while holding your abdominal contraction and press your
hips upwards off the floor into extension by contracting your glutes (butt muscles). At
the same time press your heels into the floor for more stability. Avoid pushing your hips
too high as this generally increases the amount of hyperextension (arching) in your low
back. Maintaining your abdominal contraction helps avoid excessive arching in your low
back.
3) Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
Progression: Gradually progress this exercise by starting with both feet together and
extending one leg while in the raised position.
Firmly push off with your front leg, activating both your quads and
glutes (thighs and butt muscles) to return to your upright, starting
position.
After a brief pause at the top contracted position, you can begin to lower
yourself downward again for as many repetitions as needed.
- Pull
· Inverted Row (Kemb,
2022) Procedure:
1) Set the bar (or your rings) around waist height. The lower the bar, the
more difficult the movement becomes.
2) Position yourself under the bar lying face up. Lie on the floor
underneath the bar (which should be set just above where you can
reach from the ground).
3) Grab the bar with an overhand grip, slightly wider than shoulder-width
(palms facing AWAY from you).
4) Contract your abs and butt and keep your body a completely straight
line. Your ears, shoulders, hips legs, and feet should all be in a straight
line (like you’re doing a plank).
5) Pull yourself up to the bar until your chest touches the bar.
Rotate your upper body to the left. As you rotate back and forth, keep
your lower body still.
- Gait + Carry
· Farmer’s Walk (Lindberg, 2021)
Procedure:
*rest between
sets
Cool Down
· Quad/Hip Flexor 2 sets in circuit Hold stretched No rest in
Stretch fashion position for 8-10 between exercises
Bent-over
Hamstring seconds and sets
Stretch
Figure 4 Stretch
· Chest Stretch
· Cross Shoulder
Stretch
Procedure:
People will have unique responses to the same training stimulus, due to individual
characteristics such as biological age, training age, gender, body size and shape,
past injuries, etc. Thus, training should be adjusted to the individual’s characteristics
and needs.
b. SPECIFICITY
Physiological adaptations to training are specific to the muscle groups trained, the
intensity of the exercise, the metabolic demands of the exercise, and specific
movements and activities.
c. OVERLOAD
f. REVERSIBILITY
The effects of training will be lost if the training stimulus is removed for an extended
period of time.
Proper strength and conditioning allow an athlete to strengthen supporting muscles even out
muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement
patterns and enhance coordination and peripheral skills. Specifically;
1. Agile Strength
The ability to decelerate, control and generate muscle force in a multiplanar environment.
Traditional strength training focuses on producing a shortening muscle action to move a load
through a single plane of motion; however, many tasks require the ability to move a mass
through gravity in multiple planes of motion.
BENEFITS:
Generate the force required to move objects from one location to the next.
Improve resiliency of muscle and connective tissue to reduce the risk of
injuries such as sprains or muscle pulls.
Enhanced performance of specific sports or activities of daily living (ADLs)
Lateral plyometric jumps help build explosive power, balance and coordination by
using our natural body weight. This advanced agility training exercise is essential for
any athletic position that requires lateral coordination and power. For best results, be
sure to perform this drill after a thorough warm-up. Another option is lateral single leg
hop.
Requiring only a basic speed later and your body, this agility training exercise is
designed to improve foot coordination and speed for all field sport athletes. Simply run
with high knees forward through the ladder, landing in every ladder space. For this
simple drill, proper form is key. Be sure to land on the balls of your feet and drive
forward with your arms.
Lateral running drills greatly improve both knee and ankle stability, making them ideal
for court-sports. For proper form, maintain a low center of gravity and quickly step
side- by-side through the ladder. Be sure to step both feet, one at a time, inside each
rung of the ladder. While driving your arms forward, always aim to land on the balls of
Agility and explosive speed are achievable when you have the appropriate leg strength,
something that is improved with basic dot drills. Dot drills are just one of the ways in
which you can increase knee and ankle strength, giving you the additional stability you
need in sports, racket sports, basketball, and soccer. Dot drills allow these athletes to
fluently change direction without notice.
To complete the dot drill successfully, use tape to place a small “X” on the ground in the
pattern of five, as seen on a dice. Start your warm-up by jumping from dot to dot with
both feet at once. After you feel warmed-up (approximately 30 sec), progress to one
foot hopping and then try to follow a specific jumping pattern.
Great for your quads, glutes, and hamstring muscles, start by stepping into a box with
a medium to heavy resistance (depending on your ability). Keep your knees over your
toes, jump as high and as fast as you can. Land safely on the balls of your fee. Repeat
the drills for 10 to 20 seconds.
1.6 L Drills
L drills, also known as cone drills, are a popular agility training exercise used by
coaches and professional trainers to develop rapid change-of-direction ability and
speed
Athletes use plyometric jumping exercises to build explosive power and speed.
Additionally, these challenging agility training drills improve coordination, dexterity,
and effectively improves sports performance. Using a set of small hurdles, jumping on
one or both feet can develop agility and increase foot speed for runners and field
sports athletes alike.
Setting:
Set up several small agility hurdles, placing about 2 feet between each hurdle.
Start with your legs shoulder width apart. Begin to jump upward and forward,
clearing each hurdle. Be sure to land lightly on the balls of your feet.
The shuttle run is a standard agility training exercise used by athletes who play stop-
and- go sports (i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to
inject some high-intensity training into a basic conditioning program while you build
speed, agility, and endurance.
Setting:
Set a training area with two markers, such as cones, about 25 yards apart. With
explosive speed, sprint from one marker to the other marker and back. Repeat 6 to 8
times. Consider switching it up by including forward-touch-return runs, forward-
backward runs, and side-to-side runs.
2. Strength Endurance
The ability to maintain muscular contractions or a consistent level of muscle force for
extended periods of time. It relies upon aerobic efficiency to supply oxygen and nutrients to
the working muscles while removing metabolic waste.
BENEFITS:
The proper exercise selection for muscular endurance depends on your goals and context.
The farmer’s walk is a fundamental muscular endurance movement that overloads your grip
while teaching correct posture. It is the ideal exercise to incorporate into your regular routine
as a warm up or finisher. Use dumbbells, kettlebells, or a trap bar, or change it up with loaded
carry variations like the suitcase carry, waiter’s walk, or rack position carry.
COACHING CUES: Head tall and level, chest out, shoulders back, neutral spine, walk steady.
The push up position plank helps activate your transverse abdominis, reducing spinal injury
risk during other movements. It is also a benchmark of core strength and an excellent starting
progression leading up to full push-ups. If you can’t hold this position isometrically for 1-2
minutes, your work is cut out for you. Add it to your warm up routine or between work sets.
COACHING CUES: Elbows tucked in and slightly bent, posterior pelvic tilt (abs and spine slightly
flexed), squeeze the abs and glutes.
As a dynamic movement, the one- or two-handed kettlebell swing offers a unique opportunity
to train speed-strength endurance with minimal injury risk. It’s also a better choice than high-
rep Olympic barbell lifts for safety reasons. If you’d like to try a more technical lift for speed-
strength-endurance, the kettlebell snatch is a runner-up.
COACHING CUES: Hinge (don’t squat), explode and fire the glutes to extend the hips fully at the
top (hip extension is primary, kettlebell height is secondary), actively snap the kettlebell down.
2.4 Pushups
Pushups are the quintessential body weight muscular endurance exercise. They’re also a part
of countless physical fitness standards. If you can’t do a full push ups yet, begin with the push
up- position plank, then add some pushups at 45 degrees or less on a chair, stair rail, or
similar, or from your knees.
When it comes to classic bodyweight movements, pullups and chinups are the
bodyweight pulling counterpart to pushups. You can use a towel or martial arts gi to
enhance the grip endurance benefits of these exercises. If you can’t do a pull up yet, use a band ,
partner, or a machine for assistance.
COACHING CUES: Posterior pelvic tilt (abs and spine slightly flexed), start from a dead hang,
explode up, collarbone to the bar, lower fully under control.
Whether or not you can do pull ups, the bodyweight inverted row is a more scalable exercise
that offers additional benefits as a horizontal upper body pulling movement. Adjust the bar
height and your foot and your torso positioning to make it easier or harder.
Kettlebell crush curls are a phenomenal exercise to recruit and fatigue fibers in your grip
muscles, forearms, biceps, and more. Since they offer a combination of open-hand crushing
grip and supporting grip, they are also a nice change of pace from the usual supporting grip on
a one-inch barbell or dumbbell handle.
For healthy shoulders and good posture, your middle trapezius, rhomboids, and rotator cuff
muscles need to be active and strong, with plenty of endurance. Face pulls with external
rotation are your one-stop solution for lowering the risk of shoulder injuries.
One-arm supported dumbbell rows are a bodybuilding favorite because they allow you to
fatigue all the muscles of your upper and mid-back with minimal injury risk. The same
properties make them an excellent upper body muscular endurance movement, especially if
you “run the rack” with multiple drop sets and no rest.
Romanian deadlifts with dumbbells are one of the best exercises to build strong, healthy
glutes. It is also the top pick for using high reps to build the muscular endurance of your
posterior chain,
3. Explosive Strength
BENEFITS:
Improve the speed of motor unit recruitment and enhance intramuscular coordination
Reduce reaction time
Improve resiliency of muscle and connective tissue
Activate type II muscle fiber
3.1 Frog Squat Jump - in this exercise, the body switches from a slow eccentric contraction to
a forceful concentric contraction very quickly.
COACHING CUES:
Begin standing upright with both hands holding one end of a dumbbell.
3.2 Stair Jumps - this exercise is good if you have fairly deep outdoor stairs close to your
home or a gym.
COACHING CUES:
Stand on a stair
Squat and swing your arms forward as you powerfully jump forwards and upwards
along the staircase.
Once you land, repeat again as quickly as possible
COACHING CUES:
Stand over the bar with it touching your shins, holding it just outside the width of
your hips.
Raise your hips and shoulders until the bar is just above the knees.
Then violently extend your hips, knees and ankles while shrugging your shoulders
to bring the bar to the rack position.
Extend the hips and knees fully before returning the bar to the ground
3.4 Jumping Lunges - the unilateral element of jumping lunges makes them very applicable to
a range of sports.
COACHING CUES:
From a lunge position, explosively jump up and switch legs while in mid – air, landing
with soft knees and not letting your back knee touch the ground.
COACHING CUES:
Holding a medicine ball, drop into a squat and bring the ball down towards your feet.
Extend from your hips, straightening your knees, and throw the ball up high as you
do so.
Catch the ball and use its momentum to start a new rep.
Stand with your left leg on a box that is roughly knee- high.
Drive your right leg upwards in a running motion until it reaches about a 90-degrees
angle.
At the same time, extend through your left leg so that it straightens and hops off the box
4. Maximum Strength
The highest level of muscle force that can be produced, maximum strength is the ability of a
muscle or specific group of muscles to recruit and engage all motor units to generate maximal
tension against an external resistance. Requires a high level of neuromuscular efficiency to
enhance both intra- and inter-muscular coordination.
Maximum/Maximal Strength
Training for maximal strength will cause the athletes to adapt their nervous systems and
muscular systems in order to increase the amount of force they can produce (Bompa and Haff,
2009). Meanwhile, hypertrophy training will also improve strength levels to an extent the
weights lifted are generally lower than the loads needed to improve maximal strength.
Back Squat
1. Player squats under the bar and positions it on their back. Hold the bar with a strong
grip a little wider than shoulder width apart.
2. Player stands up straight and steps back to assume the start position. Feet slightly
pointed out and a little wider than shoulder width apart.
Deadlift
1. The player addresses the bar with the midfoot underneath the bar.
2. They squat down and grip the bar slightly wider than shoulder width apart
3. Back should be flat and the chest should be up and out in the start position
4. The player then stands up straight driving through the heels and keeping the bar in
as close as they can to the body.
5. The player then reverses the movement to return the bar to the floor under control
Bench Press
1. Lying on the bench the player will have their feet in contact with the ground and
their glutes, shoulders, and head in contact with the bench
2. The player reaches up and grips the bar slightly wider than shoulder width apart
3. The player lifts the bar off the rack and under control lowers it to their chest, touching
the chest but not bouncing the bar off the chest.
4. The player then presses the bar back up to the start
position BENEFITS:
Activate type II (fast twitch) muscle fibers capable of generating high levels of force.
Increase levels of muscle-building hormones
Increase bone density and strength.
Improve performance in many sports and
Training
Weight lifted should be 80 to 100% of the maximum weight the person could lift in
that exercise.
1 – 5 repetitions per set
2 – 5 sets per exercise
2 – 3 minutes of rest between sets
Use bigger multi – joint exercises like the squat, bench press and deadlift.
5. Relative Strength
Amount of force generated per unit of bodyweight. Can be increased by using all of the
various types of strength training to improve the magnitude of force production while
maintaining or reducing total body mass.
If neuromuscular efficiency and muscle force production increase while maintaining a
consistent body mass, relative strength will increase.
BENEFITS:
Lifting moderate – to- heavy loads (80%+ 1-RM) will stimulate high threshold fast-twitch
muscle fibers and improve muscle fiber recruitment. Most initial gains in strength training
occur as a result of neural adaptations due to increased muscle fiber recruitment and
increased rate coding/firing frequency. Heavy loads will stimulate gains, but in the absence of
high significant volume most will result in myofibrillar hypertrophy-actively strengthening the
muscle fiber itself. Essentially, lifting heavy the majority of the time will always get you stronger,
but not necessarily
BOTTOM LINE: Heavy strength training is ideal for improving relative strength, but the exercise
selection should match the needs of the sport while minimizing risk to common injury sites.
Train high-intensity, but decrease the volume. Sarcoplasmic hypertrophy isn’t itself non-
function, but excessive amounts to hypertrophy are more beneficial to stretching your shirt-
sleeves than maximizing performance.
BOTTOM LINE: The occasional pump is okay, but there's no need to train like a bodybuilder if
your goals are relative strength and performance. Limit your training volume and emphasize
intensity to maximize strength gains with additional hypertrophy.
It might be a shocking revelation, but gaining weight requires excess calories. Without
significantly increasing calories there isn’t fuel for muscle growth and weight gain. Consume
enough calories to support recovery from training, but avoid surplus and weight gain when it
becomes detrimental to performance. Unless you’re a scraggly hard-gainer aim for less-calorie
dense food, leaner cuts of dead animal flesh, and copious amounts of vegetables.
BOTTOM LINE: Find out what your caloric needs are for full exercise recovery and always hit
those. Beyond that, save the binge eating sessions for the hard-gainers and absolute strength
athletes
Too much steady state cardio will take recovery and training resources away from maximizing
strength and sports training. Even worse, excessive cardio may lead to transition of type I
muscle fibers when overdone. Plus repetitive stress activities such as running lead to a
catabolic environment due to constant impact and muscle fiber transition for increased
proficiency in aerobic tasks over explosive, anaerobic tasks.
BOTTOM LINE: Tons of steady state training is great if you want to be a marathoner, but if
you’re a high-performance beast that lifts, jumps, and throws heavy weights then leave the
steady state work to pavement pounders and focus on high intensity exercises.
BOTTOM LINE: Sprint, throw, jump, and lift explosively to maximize nervous system efficiency
in your workouts. By hoisting weights with max speed you’ll activate more muscle fibers and
in- turn, become stronger and more explosive.
Longer rest periods will allow better quality reps, higher training loads, better neural recovery,
and decrease the acidic muscular environment. If you’re incorporating heavy and explosive
exercises you want to perform them with technical proficiency to increase performance, not
mega-settled with a handful of other exercises.
BOTTOM LINE: Keep most weight training heavy and explosive with full recovery rather than
being metabolically demanding. You’ll improve technique and maximize performance.
Plyometrics improve the ability of the stretch-shortening cycle to store energy, rate of force
development, and increased nervous system recruitment. Athletes likely have these
programmed in individual practice already, so adding more requires an in-depth at practices
before haphazardly programming them.
BOTTOM LINE: Plyometric and explosive exercises are essential for increasing nervous system
recruitment and maximizing explosiveness. Implement slowly with full rest periods before
your lifting for additional gains in strength and high performance gains.
Relative strength results from using all different types of strength training methods to be
capable of generating greater levels of force at a consistent body weight.
6. Speed Strength
BENEFITS:
6.1 Basic Sprints - sprinting will develop both speed and technique. The more you train for a
specific speed activity, the better your body will get at performing the activity.
Perform five sets of sprints, either on a track, through a grassy field, or even on a
treadmill.
Sprint between 50 to 100 feet, then slow down to a jog for another 50 feet.
Repeat the cycle approximately 5 to 10 times.
As you progress, you should be able to increase the distance of your sprints, while,
keeping your jogs at the same length
6.2 Uphill Sprints - this is a variation of sprinting, which involves running up a hill. This adds a
greater level of difficulty, as you must fight even more gravity to reach the finish line. This
activity builds muscle, strength, speed and power, in addition to cardiovascular fitness
6.3 Leaps - this exercise involves leaping as high as you can, while hopping over an obstacle
such as a cone or a soccer ball. This plyometric exercise will improve power and strengthen
the leg muscles, while promoting powerful muscular contractions and will allow the muscle to
reach maximum strength in the shortest time possible.
Perform this activity by leaping over obstacles that are lined up for about 50ft, with
each obstacle approximately three feet apart.
When leaping, make every effort to jump as high as possible, while driving your knees
up. The more power you exert during this activity, the better
This activity is performed using only one leg while leaping sideways.
As you are jumping, try to get the knee up as much as you can.
Jump for 25ft, then return to the starting position using the other leg.
6.5 Squats - Squatting is the most basic form of leg strengthening and muscle building
exercises, but it works wonders. Although weight lifting should not be the only form of
strength training involved in a routine, it is an element that should be incorporated a certain
amount into a training regimen. The stronger your muscles are, the better able they will be to
perform speed skills. It is also important not to bulk up as much as a bodybuilder, although a
certain amount of lean muscle mass goes a long way for speed.
7. Starting Strength
BENEFITS:
Improve the ability of muscle and connective tissue to increase the rate of force
production
Reduce starting time for sports that require an athlete to move from a stationary position
Enhance the ability to transition from seated to standing
· Squat
· Bench Press
· Deadlift
· Military Press
· Power Clean / Barbell Row
(Squat, Bench Press and Deadlift are already discussed in a previous topics)
a. To begin performing military press, the exerciser must first set up the exercise by
placing a barbell at clavicle height on a squat rack or power cage as well as load it with an
amount of weight appropriate for their strength level.
b. Once the barbell has been placed at a comfortable elevation and loaded with a suitable
amount of weight, the exerciser will then position themselves before the barbell and place
both hands approximately shoulder width apart beneath the bar, with their palms in a supine
grip (facing towards the ceiling).
c. The form of the military press, like most exercises, is divided into two phases; with the
upward or concentric phase of exercise involving a shortening of the triceps, pectorals and
deltoid muscle groups in order to produce shoulder abduction and elbow extension.
d. The downward or eccentric phase of the military press is therefore the second portion
of the movement, wherein the exerciser lowers the weight back to its original position by
causing their triceps, pectorals and deltoid muscle groups to lengthen and relax- thereby
completing a repetition of the exercise.
Phase 1: Set Up
1. Lift the bar as you stand up, keeping the weight closer to your body. It should feel like
you are pulling the bar along your shins and above your knees.
2. Continue lifting until the bar is at your thighs. The back is straight with the shoulders
over the hips. The ankles, knees, and hips are fully aligned. Keep the core engaged and
the back strong.
1. Bend the knees slightly to prepare for the next quick succession of movements.
2. Thrust or “scoop” the hips forward in a powerful movement to pull the bar toward the
chest. This explosive movement may involve lifting to the balls of your feet; your feet
might even clear the floor slightly.
3. Elevate the shoulders to create power as you pull the bar through the final stage of
this movement. Flex through the elbows and pull them forward to prepare for the next
phase
Phase 4: Catch
1. Pull your body under the bar as you continue lifting. Your elbows will snap forward
(under the bar), and your shoulders will roll forward, making it feel like your shoulder
blades are pulling down and back.
2. Drop into a quarter squat position, keeping the back strong and posture erect.
3. Catch the bar, so it rests on the front of the
1. Stand up tall with the weight resting solidly on the front of the shoulders
2. Lower the weight down to the floor in a slow, controlled manner.
1. Cardiovascular Endurance
The word “aerobic” refers to a state of physical well-being in which the heart and lungs
combine to provide life-giving oxygen and nutrition to the body’s cells. The heart, lungs,
circulatory system transport the gasses and nutrients which reach every body cell. In these
cells, the complicated process of energy conversion takes place and waste products are
discarded. We breathe and our heartbeat continuously many trillion times during the course
of our lives. The more efficient our system, the greater our capacity to perform mechanically.
The efficiency of the cardiovascular system is improved by the things that improve
general health. These include diet, weight control, appropriate rest, and exercise. Several
Another important effect of conditioning is that more oxygen can be taken from the
hemoglobin (the iron-containing pigment in the red-blood cell that carries oxygen from the
lungs to the tissues).
Dr. Kenneth Cooper in his book, The Aerobics Program for Total Well-Being,
defines aerobic exercises as activities “that demand large quantities of oxygen for prolonged
periods and ultimately force the body to improve those systems responsible for the
transportation of oxygen. In other words, the exercise is being performed with the body in
a ‘steady state’”.
To improve cardiovascular endurance, one should try to continually increase the length
of time and level of energy expenditure so that the cardiovascular system can respond to the
increased loads. Only by increasing the intensity, frequency, and duration of the exercise can
the individual progress to higher levels of fitness.
a. walking
b. running
c. jogging
d. hiking
e. swimming
f. dancing
g. cross country skiing
h. aerobics
i. stair climbing
j. rowing
2. Flexibility
Repeated incorrect methods of stretching can cause not only pain, but microscopic
tearing of the muscle fibers. This tearing eventually causes the formation of scar tissue which
gradually results in the loss of elasticity and flexibility.
Increases in strength and endurance are accompanied by physiological changes, that is,
increased muscle size (hypertrophy), biochemical alterations, and adaptations in the nervous
system.
a. burpees
b. indoor cycling
c. lunges
d. planks
e. push ups
f. squats
g. sit ups
h. weightlifting
4. Skill Development
Being skilled in sports implies the ability to excel. Time, distance, and accuracy
objectively measure skillful performance. Competition is also a measure of skill; as are
coordination, balance and speed. Skill also can be expressed in terms of grace, beauty, and
aesthetics. The ballet dancer, equestrian, basketball player, and gymnast perform with varying
degrees of artistry. While these qualities are not easy to measure objectively, they represent
true forms of physical and artistic skill.
Acquired skills are the result of physical conditioning, fitness, and practice. No matter
how much natural physical ability a person possesses, proper coaching, and training will
develop skill. Successful athletes continually improve their skills through the application of
more refined techniques, and not necessarily by building greater strength and endurance.
Precision sports, such as golf, constantly exemplify the need for perfecting technique.
Design a specific CONDITIONING TRAINING for your choice of sports or fitness activity using
guidelines and examples from our lesson.
Cardiovascul 1.
ar Endurance 2.
3.
4.
Flexibility 1.
2.
3.
4.
Muscular 1.
Strength 2.
and 3.
Endurance 4.
Skill 1.
Developme 2.
nt 3.
4.
https://www.webmd.com/fitness-exercise/ss/slideshow-stretches-to-get-loose
https://www.webmd.com/fitness-exercise/what-is-cardiovascular-endurance
https://www.verywellfit.com/how-to-power-clean-4589787
https://robertsontrainingsystems.com/blog/relative-strength/
https://passport.world.rugby/conditioning-for-rugby/introduction-to-conditioning-adult/general-
conditioning/resistance-training-for-maximum-strength/
https://levelsprotein.com/blogs/training/muscular-endurance-exercises
https://villageclubs.com/2019/12/18/5-explosive-moves-improve-fitness/
https://www.physio- pedia.com/Strength_and_Conditioning#:~:text=Strength%20and%20Conditioning%20(S%26C)
%20is,sp orting%20world%20and%20more%20generally.
https://www.acefitness.org/resources/pros/expert-articles/5495/7-different-types-of-strength-and-
their-benefits/
https://pdhpe.net/factors-affecting-performance/how-does-training-affect-performance/principles-of-
training/specificity/
https://www.verywellfit.com/principle-of-specificity-definition-3120375
Introduction
A healthy diet and physical activity are among the best investments you can make in yourself!
While your genes, age, environment, lifestyle, health care, and culture have a significant
impact on your health, what and how much you eat and how much you move are the most
important variables in determining your fitness.
Nutrition and physical activity go hand in hand when it comes to optimizing exercises or
enhancing sports performance.
What we consume before, during, and after exercise, as well as on a regular basis, can
significantly affect how we feel and perform during physical activity or even in our daily tasks.
The optimal ratio of macronutrients to micronutrients will vary depending on your fitness level
and type of activity.
Learning Objectives/Outcomes
● Discourse the relationship between healthy eating principles and physical activity
engagement.
● Value the importance of engaging in daily physical activity.
● Identify and appreciate accessible healthier options of food.
● Develop and adapt meal journals to track dietary goals (nutrition) and physical
activity tracker to monitor progress and achievement.
Lesson Proper
Let’s be Fit and Healthy!
Maintaining a healthy and fit body is an ongoing process that requires dedication and
perseverance. Once you reach your goal weight, sticking to a healthier routine is essential for
keeping it off for good. It's important to pin down your motivation upfront.
Committing is simpler when you're internally motivated, but external motivation tends to be
fleeting and fails to keep you going when the going gets difficult. Write down at least three
motivations for exercising and improving your health and return to them whenever you feel
like giving up. Achieving fitness goals is a combination of art and science at times.
Basic Nutrition
How can one achieve and maintain fitness? You do not need expensive or specialized diets,
expensive workout equipment, or membership in a health club. You do not need to give up
your favorite meals or establish a tiresome system of eating guidelines or calorie counting.
And you do not need to achieve a specific weight on the bathroom scale.
The Filipino Pyramid Food Guide, developed by S. S. Orbeta, and the Food,Nutrition and Research Institute (FNRI) in 1997 and endorsed by the PASOO
It comprises all nutrition messages for healthy living for all age groups, including infants,
children, adolescents, adults, pregnant and breastfeeding women, and the elderly.
✔ Eat a variety of foods every day to get the nutrients needed by the body.
✔ Breastfeed infants exclusively from birth up to six months and then give appropriate
complementary foods while continuing breastfeeding for two years and beyond for
optimum growth and development.
✔ Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for the
regulation of body processes.
✔ Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair
of body tissues.
✔ Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, every day for healthy bones and teeth.
✔ Consume safe foods and water to prevent diarrhea and other food-and water-borne
diseases.
✔ Use iodized salt to prevent Iodine Deficiency Disorders.
✔ Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
✔ Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
✔ Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverages, and do not smoke to help prevent lifestyle-related non-communicable
diseases.
The revisions were made based on the results of the 2008 National Nutrition Survey (NNS)
conducted by FNRI-DOST.
https://stock.adobe.com/jp/search?k=cartoon+kids+eating+breakfast
A calorie is a unit of measurement; however, it does not measure length or mass. A calorie is
an energy unit. When you learn that a food or beverage includes 100 calories, it is a way of
summarizing the amount of energy your body could obtain from consuming it.
Simply to function, your body requires calories to keep your heart pumping and lungs
breathing. To grow and develop, a child's body requires calories and nutrients from a variety
of foods. In addition, you can burn calories without even realizing it by walking your dog or
cleaning your bed.
But it is highly recommended to play and be physically active for at least one hour per day.
This includes time spent doing sports, playing outside, or cycling. It all works out. Daily
physical activity keeps the body healthy and helps maintain a healthy weight.
Because watching television and playing video games do not burn many calories, you should
limit them to no more than two hours every day. While watching television, a person burns
just approximately 1 calorie per minute, about the same as when sleeping.
BMR, or Basal Metabolic Rate, is the rate at which the body expends energy while at rest to
maintain vital life activities. The bulk of these important functions goes largely unnoticed, such
as heart pumping, the lungs inhaling and exhaling air, the kidneys filtering waste, the
generation of new cells, and the maintenance of normal body temperature, among others.
Your basal metabolic rate (BMR) is equivalent to the amount of energy, in calories, that your
body needs to function if it were to rest for 24 hours. BMR refers to the basal metabolic rate.
It is the minimal quantity of calories your body requires daily for basic activities such as
breathing, digestion, and maintaining body temperature.
● For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
● For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age)
After determining your BMR or basal metabolic rate, you can multiply this number by your
level of physical activity to determine your total daily energy expenditure (TDEE):
Let’s compute!
As an example, let’s take a 30-year-old male named John who is 6 feet tall and weighs 185 lbs.
Age: 30
Height: 6’0” = 72 inches = 182.88cm (to convert inches to centimeters, multiply your height in
inches by 2.54)
Weight: 185 lbs = 84.09kg (to convert pounds to kilograms, divide your weight in pounds by 2.2)
Using the Harris-Benedict Equation for men, and plugging the above numbers into the
equation gives you:
Let's assume he follows a high-frequency, full-body training program three times per week,
with no additional steady-state cardio or HIIT training. This classifies John as "Moderately
Active."
John, our example male, must consume around 2,990 calories per day to maintain his weight.
To lose weight John must subtract 500 from his TDEE and add 500 to gain weight. It is
recommended that subtracting or adding 500 to lose or gain weight should be done gradually.
One of the most common definitions of mindfulness is "consciousness." Maybe it's paying
attention to what, how, why, and when we eat. Many of us like to eat between meals or have
"seconds" at supper. Some of us turn to food when we're feeling down and out.
The daily calorie total can quickly rise due to this kind of behavior. In a nutshell, mindfulness is
a method of behavior modification that enables us to gain perspective on our routines. 1
Success or failure often depends on our daily routines, which constitute a significant portion of
our identities. There are times when we need to alter our routines to go toward our objectives
and develop personally.
Food Journaling
Food Journaling is a method of mindful eating. Some may argue that this can turn into
an unhealthy habit, which is possible. Rather than looking at the negative aspects
● It can help you remember what you have eaten that day.
● If you are also tracking calories, you can see where you can improve if you are trying
to achieve a goal.
● It will let you see if you are eating too much or NOT enough.
● It will let you see what time of day you typically get hungry and help you adjust
your eating schedule.
● It can help you realize if you are eating out of boredom rather than hunger.
● Food Calorie Chart
A calorie chart is shown above, it can be a good help in your food journaling. However, to be
more precise about the food and calories that going to list in your journal, you can refer to the
link of pinoy-cooking.com; https://pinoy-cooking.com/resources/nutrition-chart . You can also
install any fitness calorie guide application on your mobile phone like MyFitnessPal.
A healthy mind in a healthy body, or mens sana in corpore sano, was espoused by the Roman
poet Juvenal almost 2,000 years ago, and the old Greeks and Romans knew full well the value
of physical activity in keeping both mind and body in good shape.
The following are the key messages of WHO or World Health Organization, 2020:
2. Any amount of physical activity is better than none, and more is better.
For health and well-being, WHO recommends at least 150 to 300 minutes of moderate
aerobic activity per week (or the equivalent vigorous activity) for all adults, and an
average of 60 minutes of moderate aerobic physical activity per day for children and
adolescents.
Let’s practice!
Compute your BMR and determine your TDEE.
To get your BMR.
Name:
Weight in kg
Height in cm
Age
Sex
● For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) - (6.75 × age)
● For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 ×
age) BMR:
TDEE TDEE:
Essay Essential
Questions:
Solidifying Learning.
Name: Section:
3-2-1 Feedback
3 things I learned Fun Facts About the Lesson One question I still have
Values Integration
Taking care of ones ‘self is the most essential thing. The goal of self-care is to take good care of
oneself by attending to one's own psychological and physiological requirements. If you aren't
taking care of yourself first, then no number of stress-relieving activities will assist. If you
aren't receiving enough sleep, you won't reap the benefits of meditation. If you aren't meeting
your body's need for sleep, you may find that you nod off during meditation.
Similarly, if you're only feeding your body junk occasionally, going to the gym won't help you
feel better. If you want the activities you engage in to relieve stress to have any impact at all,
you must first see to your basic needs.
Your fundamental desires and beliefs are based on your desire for how you wish to live and
act as a human. Your values are like a compass: a reliable instrument that can help you
determine the direction you want your life to take. Consider the aspects of your existence
that, above all else, matter the most.
Name: Section:
BMR:
TDEE:
Week Calories
Instructions:
Indicate your name, and section together with your BMR and TDEE according to your results during
activity 1. Fill up also your target fitness goal among the following – lose, gain, or maintain weight. As
you decide your fitness goal, indicate the main calorie intake target as you add, and subtract (500) to
your TDEE or just maintain, depending on your fitness goal. You may have weekly target calorie intake
as you gradually achieve the main target calories.
Activity Tracker
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Activities
Summary of Activities:
Progress Monitoring:
Feedback:
Criterion Needs
Satisfactory (3) Good (4) Excellent (5)
Improvement (2)
Aesthetic Value The presentation The presentation The presentation The presentation
does not reflect does not fully reflects directly reflects
the value of reflect the value relevance of the the value of
being healthy of being healthy value of being being healthy
and fit and fit healthy and fit and fit
Nutritional Guidelines for Filipinos: a prescription to good nutrition, (2012). “Food and
Nutrition Research Institute” Retrieved 4 January 2023 from
https://www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-
nutrition/204-nutritional-guidelines-for-filipinos-a-prescription-to-good-nutrition
Leal, D. (2022). “Nutrition's Role in Physical Fitness: Why You Need to Consider Both”
Retrieved 4 January 2023 from
https://www.verywellfit.com/why-you-need-nutrition-and-fitness-3121363
Draganidis et al. (2018) “Disparate Habitual Physical Activity and Dietary Intake Profiles of
Elderly Men with Low and Elevated Systemic Inflammation” Retrieved 4 January 2023 from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986446/
https://truefitness.com/resources/11-beginner-tips-for-success-in-achieving-your-fitness-
and-health-goals-in-2020/
Dicken, C. (2019), “The Benefit of Food Journaling” Retrieved 4 January 2023 from
https://nutrition.org/the-benefits-of-food-journaling/
Duyff, R. (2022) Complete Food and Nutrition Guide
https://www.self.com/story/how-to-set-realistic-fitness-goals
Gaal, M. (2012).“7 Principles of exercise and Sports Training” Retrieved 4 January 2023
from
https://www.teamusa.org/USA-triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-
Principles-of-Exercise-and-Sport- Training#:~:text=The%20principles%20of%20specificity%2C
%20progression,want%20to%20 improve%20your%20performance.
Gavin, M. (2019).“Learning About Calories” Retrieved 4 January 2023 from
https://kidshealth.org/en/kids/calorie.html
BMR Calculator
https://www.active.com/fitness/calculators/bmr
Harris-Benedict Calculator (Total Daily Energy Expenditure)
She is the Founder and Chairperson of the National Council for Physical
Educators of the Philippines. She was the past president of Rotary Club Jose
Abad Santos for 2020-2021. She is now the current Chairman of the Health
and Wellness program of Rotary District 3810 from 2022-2023 and
incoming Assistant Governor of Rotary Club District 3810 2023-2024. She
is a member of the technical Committee of Aerobic Gymnastics of the
Gymnastics Association of the Philippines.
She is currently a fulltime faculty with the rank of Associate Professor 1 of College of Human
Kinetics and College of Education of the Polytechnic University of the Philippines she is
handling SPE, BPED, BSSES, and MPES. Former Faculty at Far Eastern University from 1996
to 2017 with a rank of Professor II .
One of the authors of the Sport Manual under Dep Ed, Sports Tract entitled Fundamentals of
Coaching and Fitness. Writer: Finalization of Coaching & Officiating Standards and
Development of Coaching & Officiating Standards Aerobic Gymnastic. Contributor in PE
Module in Fitness, Movement and Gymnastics published in 2011 by Far Eastern University with
ISBN: 978-971-678- 035-2
Dr. Joana Marie Carina M. Gabunilas
She was a former Master Teacher II in Pasay City West Senior High
School- Department of Education. She was a graduate of Doctor in
Educational Management from the Polytechnic University of the
Philippines. She received her master’s degree specializing in Physical
Education (graduated with distinction) at Far Eastern University. She was
a former member of the table tennis varsity team of Far Eastern University
and won a four-peat championship in UAAP 72nd to 75th Season during
her collegiate days. She was involved in the crafting of the Curriculum
Guides for the National
Academy of Sports and was one of the lead writers in the Department of Education Sports
Manual in Table Tennis. She also presented research papers at national and international research
conferences such as the 3rd National Webinar Workshop in Research in Physical Education
(NCEPEP) (2021), Pacific Consortium of Researchers and Educators, Inc (APCoRE) (2019), and
Network of Evaluation and Multidisciplinary Professionals for Research, Extension, and
Development, Incorporated (NEMPRED) (2019). Currently, she is affiliated with Far Eastern
University and Arellano University as a part-time faculty both in undergraduate and graduate
studies.
Sheryll S. Serrano