MODULE1

ISABELA STATE UNIVERSITY ILAGAN CAMPUS

1

RASDAS CLARAVALL CANDELARIA AMMUGAUAN FABELLO

FITNESS
PHYICAL ACTIVITY TOWARDS FITNESS II

EXERCISES
 2

CHAPTER I: EXERCISE CONCEPTS

INTRODUCTION
Exercise is essential for well-being during this time of COVID-19
pandemic. Regular exercise is one of the simplest things you can do for your health. It has
many benefits, including improving your overall health and fitness and reducing your risk for
many chronic diseases. There are many various sorts of exercise; it's important that you
simply pick the proper types for you.
In this module, you will learn about the components of fitness which is very vital in
setting your objectives towards achieving the optimum level of fitness. You will also learn
principles of exercise which is required before formulating an exercise program.

OBJECTIVES
At the end of the module, the students should be able to:
a. Describe the principles of exercise and its concepts;
b. Identify the background of aerobic and non-aerobic exercises;
c. Appreciate the importance of good nutrition and effect of exercise in our body;
d. Execute aerobic and non-aerobic exercises; and
e. Perform dance and recreational exercises.

DISCUSSION PROPER

PRINCIPLES OF EXERCISE
The exercise principles outline the criteria that guide all training. Each principle allows
us to critique some element of a person’s training. When a person’s training follows the
principles well it is most likely to be successful. Following is a list of the principles and their
definitions.
 3

1. INDIVIDUALITY
Individuals has its own differences. In planning an exercise program, consider the
following factors:
1. Genetic ability
2. Predominance of muscle fiber types
3. Chronological or athletic age
4. Mental state

2. SPECIFICITY

Another factor to consider in designing an exercise is the specificity. Specific means “on
point”. In planning an exercise, choose an exercise that is right for your objective.
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but will not develop your skills at throwing or the power
and muscular endurance required to throw a fastball fifty times in a game. Swimming will help
improve your aerobic endurance but will not develop tissue resiliency and muscular
endurance for your running legs.
3. PROGRESSION
Exercise training is a step-by-step process. You need to practice low intensity exercises
before proceeding to more intense and hard ones.
4. OVERLOAD
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order to
improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding
exercise attempted too soon risks injury. The same principle holds true for strength and
power exercises.
5. ADAPTATION
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort, and less muscle breakdown at that level. That is
why the first time you ran two miles you were sore after, but now it is just a warm-up for your
main workout. Therefore, you need to change the stimulus via higher intensity or longer
duration to continue improvements. The same holds true for adapting to lesser amounts of
exercise.
6. RECOVERY
The body cannot repair itself without rest and time to recover. Both short periods like
hours between multiple sessions in a day and longer periods like days or weeks to recover
from a long season are necessary to ensure your body does not suffer from exhaustion or
overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train
the more sleep your body needs, despite the adaptations you have made to said training.
7. REVERSIBILITY
Once you achieve your fitness goals, maintaining it is a very important factor.
Discontinuing the application of a certain exercise will lose your ability to successfully
complete that exercise again.
 4

FITT PRICIPLES OF EXERCISE

The FITT principles are an exercise prescription to help an individual understand how
long and how hard they should exercise.

FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be
applied to exercise in general or specific components of exercise. For example, below are
some general FITT guidelines for weekly exercise.

• FREQUENCY (how often) is how often a person performs the targeted health-related
physical activity. For each component of health-related fitness, a safe frequency is
three to five times a week.
• INTENSITY (how hard) is how hard a person exercises during a physical activity
period. Intensity can be measured in different ways, depending on the related health-
related component. For example, monitoring heart rate is one way to gauge intensity
during aerobic endurance activities, but gives no indication of intensity during
flexibility activities.

• TIME (how long) is the length of the physical activity. As with the other aspects of the
FITT principle, time varies depending on the health-related fitness component
targeted. For example, flexibility or stretching may take 10-30 seconds for each
stretch, while the minimum time for performing aerobic activity is 20 minutes of
continuous activity.

• TYPE OR SPECIFICITY (what kind) refers to the specific physical activity chosen to
improve a component of health-related fitness. For example, an individual wishing to
increase arm strength must exercise the triceps and biceps, while an individual
wishing to increase aerobic endurance needs to jog, run, swim, or perform some
other aerobically challenging activity.

PARTS OF EXERCISE
1. WARM-UP
2. EXERCISE PROPER
3. COOL DOWN

EXERCISE AND PHYSICAL ACTIVITY BASIC GUIDELINES

There are certain guidelines that need to be kept in mind when implementing physical
activity programs. These include
warm-up and cool down, common
risks, recognizing normal from
abnormal symptoms, and need for
medical evaluation.
 5

WARM-UP AND COOL-DOWN

Exercise sessions always should be preceded by a 5-minute warm-up and followed

by a 5-minute cool-down.

The warm-up should consist of general calisthenics, stretching exercises, or

exercising at a lower intensity level than the target zone. Warm-up prepares the
body for exercise, enhances exercise
performance, and decreases the chances of injury. Muscles that are warmed-up are easier to
stretch and prepared for the more intense activity of the workout itself. Warm-up helps the
body’s physiology gradually progress from rest to exercise. Circulation of blood needs to be
redirected to active muscles and this takes time. The heart most specially needs time to
adapt to the increased demands of exercise. Warm-up also helps spread synovial fluid
through the joints to help protect the articular spaces and, therefore, prevent injury.
Cool-down is just as important as warm-up. The cool-down entails decreasing the
intensity of the exercise gradually. The body needs to slow down gradually to its resting level
following the challenge of exercise. Stopping abruptly causes blood to pool in the exercised
body parts, diminishing the return of blood to the heart. Less blood return can cause
dizziness and fainting or even caused cardiac abnormalities.

COMMON RISKS

Injury to the musculoskeletal system is the most common reported problem, therefore,
precaution should be observed. To avoid soreness and injury, individuals who have not been
active should start slow and gradually build up to the desired amount of activity until the body
can adjust to the intensity level. Make sure to consult the doctor for any medical condition
that may make a person prone to this problem, such as osteoporosis or arthritis. Walking
exercises will be safe in these.

NORMAL SYMPTOMS

When doing moderate intensity exercise, the following may be observed: Some
change in the breathing pattern of a person yet, is able to carry out a conversation without
breathlessness; difficulty of breathing and chest pain are not normal. o No sensation of pain
or strain - one perceives the feeling of being able to continue activity. o Some may
experience arm or leg fatigue, but it should not be painful.

MEDICAL EVALUATION

Individuals who experience some form of cardiovascular disease need medical

consultation before engaging in exercise programs. It is also recommended for men over 40
years of age and women over 50 years of age. For individuals with the following risk factors,
it is best to seek medical evaluation for better planning and monitoring of activities: high blood
pressure, high blood cholesterol, family history of heart disease, diabetes mellitus, and
obesity.

The Philippine National Guidelines on Physical Activity (2010) also recommended

specific implementing guidelines or simple rules in adopting the physical activity
prescriptions.
 6

1. As a general precaution, all individuals who would want to engage in more vigorous
physical activity should get clearance from a physician. Before engaging in any physical
activity, a preparticipation evaluation should be performed on the participation.
2. Individuals who are with medical contraindications to exercise and with diseases
symptoms and risk factors should be cleared first by a physician. While they are not
precluded from participating in physical activities, their safety should be ensured first and
foremost.
3. If classified as apparently healthy, start slowing within comfortable effort levels. Progress
slowly and according to improved work capacity. Do not over-exert.
4. Stop at any point during the physical activity if dizziness, nausea, shortness of breath and
chest pains manifest.
5. Consider reducing the intensity of the exercise or stopping totally if physical or verbal
manifestations of severe fatigue, joint and muscle pains, and cramps start.
6. Participants are encouraged to keep a Daily Physical Activity Record for better monitoring
and tracking.
7. Participant should be allowed to stop when he/she requests at any point to stop.
8. Ensure proper hydration by encouraging drinking ¼ liter or a cup of fluid (water, fresh fruit
juices, sports drinks) every 15 to 20 minutes during the activity
9. Encourage wearing proper attire and footwear during programmed activities such as
exercise and sports and games for thermal stress management and protection from
injuries.
10. Allow ample recovery after physical activities
THE FILIPINO ACTIVITY PYRAMID GUIDE
The importance of the Filipino pyramid activity guide is that it serves as a guide for us
to follow in exercising. It provides us with sample activities and how often we should do them.
It is critical that we have activities that raise our heartbeat for 30 minutes daily so that we
maintain good cardiovascular health.

NUTRITION AWARENESS

Reflection Quotes
 7

CHAPTER 2: AEROBICS AND NON-AEROBICS EXERCISES

AEROBIC EXERCISE is any type of cardiovascular conditioning. You probably know
it as “cardio.” Aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.

WHAT ARE SOME EXAMPLES OF AEROBIC

EXERCISE?

Lower impact aerobic exercise includes:

• Swimming.
• Using an elliptical trainer.
• Using an upper body ergometer (a piece
of equipment that provides a
cardiovascular workout that targets the
upper body only).

Higher impact aerobic exercise includes:

• Running.
• Jumping rope.
• Performing high impact routines or step
aerobics.
 8

BENEFITS OF AEROBIC EXERCISE

1. Improves cardiovascular conditioning.

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

NON-AEROBIC EXERCISE also known

as
ANAEROBIC EXERCISE, is exercise that is short in
duration and does not require oxygen to be accomplished.
Examples of non-aerobic exercise include weightlifting,
running 100 meters, or climbing a flight of stairs. Non-
aerobic exercise is typically less than 60 seconds in
duration, as opposed to aerobic exercise which is 60
seconds or longer in duration like jogging 5 miles or going
for a hike.

WHAT ARE SOME EXAMPLES OF ANAEROBIC

EXERCISE?

• weightlifting
• sprinting
• high-intensity interval training (HIIT)
• Plyometrics
• Pilates

BENEFITS OF ANAEROBIC EXERCISE

1. Increases bone strength and density
2. Increases power
3. Boosts metabolism
4. Increases lactic threshold
5. Fights depression
6. Reduces risk of disease
7. Protects joints
8. Boosts energy