PHYSICAL ACTIVITY

TOWARDS HEALTH AND

FITNESS 2
COURSE DESCRIPTION
This course provides experiences in a variety of physical activities as form of
exercise for enhancing core stability, strength, and mobility training.

In includes goal setting, application of exercise principles (frequency,

intensity, time, type, progression, and volume) and periodic assessments
for the development of various fitness components.
COURSE REQUIREMENTS
Students are required to do the following:
• Completing the Major Exams and Performance Tasks with a passing mark of 60%
• Reading the assigned texts and other learning materials prior to attending
classes.
• Active participation in online class activities and discussions including individual
and group dynamic exercises to achieve the Learning Outcomes
• Regular and punctual attendance in class and in submission of requirements.
• Create training plan and video output for different physical exercises
• Access to Office365 Account, including Outlook, Microsoft Teams, OneNote, and
Class Notebook
CLASS POLICIES
• Students must observe and practice the National University core values.
• Students must avoid using their mobile devices, unless deemed necessary, in order to concentrate
better in class.
• Attendance is a must. Students must not have more than 8.1 hours of absence and tardiness (3
tardiness = 1 absence) in the entire trimester. Otherwise, a grade of
• 0.0 will be given at the end of the trimester.
• Any student who violates policy on academic honesty will automatically receive a grade of 0.0. These
include plagiarism and data fabrication.
• Students must always come prepared to class and are required to bring all necessary
books/references and materials with them.
• Students are encouraged to turn on their cameras most of the time and mute their microphones if
they are not asked to speak during synchronous classes.
• Active participation in class activities is expected.
• Always maintain courtesy and cooperation
GRADING SYSTEM
 Overview of Physical Activities Towards
Health and Fitness 2 (Exercise-Based Fitness
Activities) PATHFit 2
Topic Learning Outcomes ;
• Explain the goal of physical training and the basic principles
of training.

• Describe the principles involvement in designing a well-

rounded exercise program.

• Develop the sense of commitment on the importance of one’s

personal fitness plan
 This course provides experiences in a variety of
Exercise-based physical activities as a form of exercise for enhancing core
stability, strength and mobility training. It includes goal
Fitness Activities setting, application of exercise principles (frequency,
intensity, time, type, progression, and volume) and periodic
assessments for development of various fitness components.
 How do we
achieve health
and fitness?
 • Defined as “any bodily movements produced by
Physical Activity skeletal muscles that result in energy
expenditure.”
• It can be classified as structured or incidental.
 Physical activity
Structured PA or EXERCISE is Incidental PA is not planned and
planned, purposeful activity usually is the result of daily
undertaken to promote health activities at work, at home or
and fitness. during transport.
Physical Activity Domains
 FOUR
DIMENSIONS
OF PHYSICAL
ACTIVITY
 DIMENSION DEFINITION AND CONTEXT

MODE Specific activity performed (e.g. walking, gardening, cycling). Mode can also be
defined in the context of the physiological and biochemical demands/types (aerobic
vs anaerobic activity, resistance or strength training, balance and stability training.

FREQUENCY Number of sessions per day or per week. In the context of promoting physical
activity, frequency is often qualified as the number of sessions (bouts) >10min in
duration/length

INTENSITY Rate of energy expenditure. Intensity is an indicator of the metabolic demand of the
activity. It can be objectively quantified with physiological measures (e.g. oxygen
consumption, heart rate, respiratory exchange ratio) subjectively assessed by
perceptual characteristics (rating of perceived exertion, walk-and-talk test) or
quantified by body movement (e.g. stepping rate, 3-dimensional body
accelerations).

DURATION Time (minutes or hours) of the activity bout during a specified time frame (e.g. day,
week, year, past month)
 Intensity
Physical activity can be at any intensity, from a simple twitch of a muscle, to an all
out sprint. For practicality, physical activity can be viewed as a continuum from
sedentary behavior to vigorous intensity activity. Intensities are broadly categorized
according to energy expenditure using a standard measure of intensity, metabolic
equivalents (METs). The broad categories are sedentary behavior, light activity,
moderate activity and vigorous activity.
QUANTIFYING UNITS OF MEASURE INDICATIVE
OF PHYSICAL ACTIVITY LEVEL
 • A calorie is simply a measure
of the energy value of food.
A calorie by definition is the
amount of energy necessary
to raise the temperature of 1
gram of water 1° C.
However, this unit is much
too small to refer to energy
utilization in the body, so the
term kilocalorie is more
appropriate. A kilocalorie
(kcal) is equivalent to 1000
calories.

KILOCALORIE
METABOLIC EQUIVALENT
TASK (METs)
• The MET is a common unit
used to express exercise
intensity.
• A unit that estimates the
amount of energy used by
the body during physical
activity.
PERSONAL FITNESS PLAN

Physical training works best when you

have a plan. A plan helps you make gradual
but steady progress toward your goals. Once
you’ve determined that exercise is safe for
you, planning for physical fitness consists of
assessing how fit you are now, determining
where you want to be, and choosing the right
activities to help you get there.
HOW TO DEVELOP A
PERSONAL FITNESS
PLAN ?
STEP 1: GETTING
MEDICAL CLEARANCE
People of any age who are not at high
risk for serious health problems can
safely exercise at a moderate intensity
(60% or less of maximum heart rate)
without a prior medical evaluation.
Likewise, if you are male and under 40
or female and under 50 and in good
health, exercise is probably safe for you.
 STEP 1: GETTING
MEDICAL CLEARANCE
• The Canadian Society for Exercise Physiology
has developed.

• The Physical Activity Readiness Questionnaire

(PAR-Q) to help evaluate exercise safety.

• If a physician isn’t sure whether exercise is safe

for you, she or he may recommend an exercise
stress test or a graded exercise test (GXT) to see
whether you show symptoms of heart disease
during exercise.

• For most people, however, it’s far safer to

exercise than to remain sedentary.
STEP 2:
ASSESSING YOURSELF
• The second step in creating a
successful fitness program is to assess
your current level of physical activity
and fitness for each of the five health-
related fitness components.
 • Setting goals to reach through exercise is a crucial step. Ask yourself, What
do I want from my fitness program?”. Develop different type of goals –
general and specific, long term and short term.
STEP 3: SETTING
• You’ll find it easier to stick with your program if you choose goals that are
GOALS
both important to you and realistic. Remember that heredity, your current
fitness level, and other individual factors influence the amount of
improvement and the ultimate level of fitness you can expect to obtain
through physical training.
STEP 4: Choosing Activities for a Balanced
Program
If you select activities that support your commitment rather than
activities that turn exercise into a chore. The right program will be it’s own
incentive for continuing. The following are some considerations should we
loom up to;

• Fun and interest

• Your current skill and fitness level
• Time and convenience
• Cost
 Fun and interest
• Your fitness program is much more likely to be
successful if you choose activities that you enjoy
doing. Start by considering any activities you
currently engage in and enjoy.

• As you consider new activities, ask yourself, “Is this

activity fun?” “Will it hold my interest over time?
For new activities, it is a good idea to undertake a
trial period before making a final choice
 Your current skill and fitness level

• Although many activities are appropriate for beginners,

some sports and activities require participants to have
moderate level of skill to obtain fitness benefits

• . If your current skill level doesn’t meet the requirement,

you may want to begin your program with a different
activity

• To build skill for a particular activity, consider taking a class

or getting some instruction from a coach or fellow
participant
 Time and Convenience

• Unless exercise fits easily into your daily schedule,

you are unlikely to maintain your program over the
long term.

• As you consider activities, think about whether a

special location or facility is required.

• Ask yourself on the factors that may affect your

participation in an exercise program.
 Cost
• Some sports and activities require equipment,
fees, or some type of membership investment. If
you are on a tight budget, limit your choices to
activities that are inexpensive or free.

• Investigate the facilities on your campus, which

you may be able to use at little or no cost. Many
activities require no equipment beyond an
appropriate pair of shoes.