Unit I: FITNESS AND EXERCISE INTRODUCTION

RECOMMENDED LEVEL OR AMOUNT OF PHYSICAL ACIVITY TO MAINTAIN GOOD HEALTH?

• The general idea is to encourage Filipinos to move more

• Teenagers are recommended to engage in physical activity for at least 60 minutes
every day

Based on studies conducted by Global School-based Student Health Survey, they indicated that
Filipino teenagers are one of the most sedentary in the world due to the fact that they only engage
in physical activity for at least 60 minutes on an average of one day per week.

UNDERSTANDING PHYSICAL ACTIVITY andEXERCISE

CLASSIFICATION ACCORDING TO PURPOSE:

1. Occupational
2. Transport-Related
3. Household
4. Recreational

WHAT IS EXERCISE?
Is a planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level.

IMPORTANT NOTE:
Physical Activity is different from exercise but both of them can improve one’s well-being. The
problem is, the protection conferred by being fit is higher than being physically active

MISCONCEPTION:
Many people believe that one should engage in sports and exercise to be active, when they are
only part of the activity that can be classified under recreational physical activity.

THE FILIPINO PYRAMID ACTIVITY GUIDE

BENEFITS OF BEING PHYSICALLY FIT AND BECOMING ACTIVE:

The ability to carryout task with vigor and alertness, without undue fatigue, and still with
ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies. Experts have
identified several components that an individual should maintain at an adequate level to remain
healthy and reduce the risk of premature death, disease, and injury.

One of the components is the HEALTH RELATED COMPONENT, it includes the following:

1. Aerobic Capacity/Cardiovascular Endurance

The ability of the heart, the blood vessels and the respiratory system (lungs) to deliver
oxygen and nutrients efficiently over an extended period of time to the working muscles in
order to sustain prolonged rhythmical exercise. The ability to deliver and utilize oxygen is an
indicator of a healthy heart
ACTIVITY TEST:1 MILE RUN

2. Muscular strength
The ability of the muscle to generate the greatest force. 1 repetition maximum(1RM) is the
heaviest load that can be lifted in one repetition. A good strength level protects an individual
from severe injuries when he/she slips or falls.
ACTIVITY TEST: WEIGHT LIFTING

3. Muscular Endurance
The ability of the muscle to work repeatedly over an extended period of time without undue
fatigue. It can also refer to a period of time in which a muscle is able to hold contraction.
 Muscular endurance is needed to deter injuries that commonly occur when the individual is
tired
ACTIVITY TEST:PUSH UPS andCURL UPS

4. Flexibility
The Ability to move the different joints of the body without pain over its complete range of
motion. It is affected by the structure of the bones and muscles surrounding the joint. These
factors deteriorate over time and leads to chronic pain as an individual becomes older. An
adequate degree of flexibility is important to prevent injury and to maintain body mobility. It
can be greatly improved by stretching.
ACTIVITY TEST:SIT and REACH and TRUNK FORWARD FLEXION

5. Body composition
The size or mass, and amount of muscle, bone and other non-fatty tissues in related to fat in
the human body. It refers to the total make-up of the body using the concept of two
components model: the LEAN BODY MASS and the BODY FAT. It is often reported as the ratio of
fat mass with the overall body mass. Many non-communicable diseases are associated with
obesity or having too much fat especially around the abdominal area.
ACTIVITY TEST:BMI andHIP TO WAIST RATIO

Importance of Exercise:

 The body functions more efficiently if it is active.

 Many of our leisure activities are sedentary in nature
 Inactivity contributes to many of the prominent health problems that exist today.
IMPORTANCE OF ACTIVE LIFESTLE IN IMPROVING OVERALL FITNESS:

ACTIVE LIFESTYLE:is having a regular, moderate to high intensity physical activity and exercise

 Improve bone, joint, and muscle strength.

 Develops motor control and coordination.
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Increase the efficiency of the heart and thelungs.
 Increase muscle strength and endurance
 protects from musculoskeletal problems such as “low” back pain
 Possibly delay the aging process
 Reduces the risk of cardiovascular diseases such as coronary artery diseases and stroke.
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decreases risk of type 2 diabetes
 Reduces the risk of breast and colon cancer
 Improves control over anxiety and depression
 Builds self-esteem and social interaction

NOTE: these benefits can be acquired by adopting a sound exercise program. A good exercise
program will address the weaknesses or demands of specific individual
TYPES OF EXERCISE PROGRAM TO PERFORM:

An exercise program can consist of several exercises. They are repetitive movements
that aim to improve one or more components of fitness.

CLASSIFICATION OF EXERCISES:

1. AEROBIC EXERCISE: Involve large muscle group (e.g thighs) that perform rhythmic and
continuous movement for a prolonged period of time in order to improved aerobic capacity
(ex. Swimming, biking, running and dancing)

2. RESISTANCE TRAINING: require the muscle to contract against an external load (e.g. barbell)
in order to improve muscular strength, muscular endurance and bone strength (e.g. TRX:
Total Resistance exercise, Thera-Bands etc.)

3. STRETCHING EXERCISE: increase the elasticity of muscles and tendons surrounding the joint
in order to improve flexibility.( e.g. static, ballistic, dynamic stretching)

CHANGES THAT MAY OCCUR AS A RESULT OF AEROBIC EXERCISE:

 STIMULATE CHANGES IN THE VARIOUS ORGANS AND TISSUES OF THE BODY SPECIFICALLY
THE CARDIOVASCULAR SYSTEM.
 THE BODY ADAPT TO THE INCREASED DEMANDS BY ALLOWING MORE OXYGEN AND
NUTRIENTS TO THE EXERCISING MUSCLES.
 THE HEART WILL BE ABLE TO EJECT MORE BLOOD AT EVERY BEAT AS A RESULT OF AN
INCREASE IN THE SIZE OF THE LEFT VENTRICLE CHAMBER
 THE CAPILLARY NETWROK WILL BE ENHANCED TOWARDS THE WORKING MUSCLES
 THE BLOOD PLASMA VOLUME WILL BE INCREASED WITHIN TWO WEEKS OF AEROBIC
TRAINING

IMPORTANCE OF STRETCHING EXERCISE IN IMPROVING PERFORMANCE:

 IMPROVES THE RANGE OF MOTION AROUND THE JOINTS

 HELPS IN PERFORMING DAILY TASK EFFICIENTLY
 INCREASES JOINT ELASTICITY SPECIFICALLY IN THE LIMB MUSCLE –TENDON UNIT.
 IMPROVES MUSCLE COORDINATION.
 IMPROVES CONNECTIVE TISSUE ELASTICITY.
 IMPROVES JOINT STRENGTH.
 IMPROVES THE EFFICIENCY OF MOVEMENT.
 INCREASES THE RANGE OF MOVEMENT WITHOUT CAUSING INJURY.
 CORRECTS MUSCLE IMBALANCE.
 IMPROVES POSTURE.

PSYCHOLOGICAL BENEFITS FROM EXERCISE:

 IMPROVES MOOD OF AN INDIVIDUAL AND REDUSES ANXIETY.

 TRIGGERS RELAXATION AND REDUCES MUSCLE THIGHTNESS.
 STIMULATE THE RELEASE OF FEEL-GOOD BRAIN CHEMICALS CALLED ENDORPHINS.
  INCREASES LEARNING AND INTELLIGENCE QUOTIENT.
 HELPS IN COPING UP WITH STRESS AND CONTROL DEPRESSION.
 HELPS IN INCREASING SELF ESTEEM AND CONFIDENCE.
 A SOURCE FOR FUN AND ENJOYABLE ACTIVITY.
 A SOURCE FOR SOCIAL INTERACTIONS
 HELPS INDIVIDUAL SUSTAIN AN ACTIVE LIFESTYLE AND CHOOSE OTHER HEALTHY HABITS.

Unit II: FITNESS AND EXERCISE and THE TRAINING PROCESS

Improving performance is not just about training more –competitors need to follow a
carefully planned training program. There are a number of principles that performers and coaches
must follow if they are to fulfil their potential. This program must be systematic and take into
account the demands of the activity and the needs, preferences and abilities of the performer.

Notes:
 That training should be carefully planned and tailored to the individual
 The principles of training (S.P.O.R.T)
 How overload is achieved through the F.I.T.T principle
 Using training zones to improve different energy systems
 The importance of moderation and rest.

Individual needs:

All training programs must consider the following individual needs of the performer.
 What is their initial level of fitness?
 How old are they?
 Are they male or female?
 Why do they want to train?
 What is their aim or motivation?

Note: Before designing a training program, you need to ask the following questions about the
individual. The answers will help you to tailor the training program to the individual needs and
abilities of the performer.
PRINCIPLES OF TRAINING:

When planning any training, you have to apply the principles of training. The principles can be
easily memorized using the mnemonic, SPORT.
 Specificity
 Progression
 Overload
 Reversibility
 Tedium

PRINCIPLE OF SPECIFICITY

You must do specific types of activity to improve specific parts of the body in specific ways. Different
events can require very different forms of training.
  For example, if you’re training for a weightlifting competition, it’s no use going swimming
every day.
 You need to concentrate on strength training for your arms and legs.

You need to train specifically to develop the right…

 Muscles–if your sport requires a lot of running, work mainly on your legs.
 Type of Fitness–do you need strength, speed, stamina or a combination?
 Skills–you need to practice any relevant skills like kicking, serving and passing.

Note: specific individuals respond differently to the same exercise. Training may need
to be adapted to suit the needs of different participants.

PRINCIPLE OF PROGRESSION

Means gradually increasing the amount of exercise you do. When a performer first starts exercising,
their levels of fitness may be poor. If a coach increases the training too quickly, the body will not
have time to adapt and this may result in injury. Slow and steady progress is the best way forward.

 For example, if you were training for a 10 km run, you might start by going for two 30
minute runs a week.

 You could then increase the time you run for by 3 minutes each week .
Gradually increasing the frequency, intensity and duration of fitness sessions is an important factor
in developing an effective training program. In terms of type of training, progression should be
based on the principle of moving from easy activities to difficult ones. Moderation is the Key.

Note:
Moderation means achieving a balance between not training enough and overtraining.
Achieving the right balance is very important. Without proper rest and recovery time,
performers can become too tired to train effectively and become stressed and irritable.
Even worse, overtraining can lead to injury. This can occur through overstressing joints
and tissues, or through poor technique resulting from exhaustion

PRINCIPLE OF OVERLOAD

Fitness can only be improved by training more than you normally do. Unless the body is subjected
to increased demands, improvements in physical fitness will not be made. If a physical fitness
program is to be effective, it must place increased and specific demands on the body. If training
levels remain the same, then the program will only be maintaining the participant level of fitness,
not improving it.

The FITT principle

There are four ways to achieve overload in an exercise program. They can easily be remembered
using the mnemonic, FITT.
The F.I.T.T. Principle is one of the foundations of exercise, a set of guidelines that help you set up a
workout routine for maximum benefit. F.I.T.T. stands for:

 Frequency–how often you train.

 Intensity–how hard you train.
 Time (or duration) –how long you train for.
 Type–the kind of training you do.

Frequency

How often you exercise/train.

 For Cardiovascular Exercise: Exercise Guidelines suggest moderate exercise five days a week
or intense cardio three days a week to improve your health. For weight loss, you may need
to do up to six or more days a week.

 For Strength Training: The recommended frequency here is 2-3 non-consecutive days a
week (at least 1-2 days between sessions.)

Note:

 How often you should train depends on what you wish to achieve.
 The National Institute for Health and Clinical Excellence suggests that to maintain
health, you should do 30 minutes of moderate exercise 5 times a week.
 However, if you wish to become an intermediate or elite competitor in any sport, you
will need to train much more frequently.
 Training is best done regularly, rather than at random intervals

Intensity

How hard you train/How hard you work during exercise.

 For Cardiovascular Exercise: The general rule is to work in your target heart rate zone (60-
85% or 120-180) and focus on a variety of intensities to stimulate different energy systems.

 For Strength Training: The exercises you do (at least 8-10 exercises), the amount of weight
you lift and your reps and sets determine the intensity of your strength workouts. In general,
you want to lift enough weight that you can only complete the desired number of reps
(around 1-3 sets of 8-16 reps of each exercise).

FITT: Intensity –Energy Systems

Intensity refers to how hard you work during your training sessions. A good way to measure
intensity is to monitor a performer’s heart rate. The harder you work, the faster your heart beats.
Heart rate can indicate which energy system is being used.
FITT: Intensity –Maximum Heart Rate (MHR)In order to train the correct energy system, you need
to calculate your maximum heart rate (MHR).Your maximum heart rate is the fastest that your
heart can beat. It depends on your age and can be estimated using the following formula:

Heart rate is measured in beats per minute.

Maximum heart rates can be shown on a graph:

Maximum Heart Rate = 220 – Age

FITT: Intensity – Training Zones

 Aerobic respiration –means respiration ‘with oxygen’. When exercise is not too fast and at a
constant, steady rate, the heart can keep the muscles fully supplied with oxygen.

Note: If a performer wishes to train their aerobic system, they should train at
between 60% and 80% of their maximum.

 Anaerobic respiration –means respiration ‘without oxygen’. If the exercise is fast or intense
and done in short bursts, the heart cannot supply oxygen to the muscles as fast as the cells
are using it.

Note: If a performer wishes to train their anaerobic system, they should train at between
80% and 90% of their maximum.

The precise percentage level you train at will be based upon your current level of fitness:

 An unfit performer looking to improve their aerobic fitness would train at 60%of their
maximum heart rate.
 A fit performer looking to improve their aerobic fitness would train at more like 80%of their
maximum heart rate.
 80% to 90%of MHR –Training in the anaerobic zone increases strength and power. As you
approach 90% of the performer’s maximum heart rate, training time will have to get shorter
and it will take more time for the performer to recover. This is because anaerobic exercise
produces lactic acid, which builds up in the muscles. When there is too much lactic acid, the
performer must stop.
 60% to 80%of MHR –Training between these levels will improve a performer’s stamina (or
aerobic fitness) levels. Lactic acid is not produced during aerobic exercise. Performers can
train aerobically for much longer periods.

Time (or duration) How long you train for/How long you exercise.
  For Cardiovascular Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or
working your way up to that). How long you exercise will not just be dependent on your
fitness level, but also your intensity. The harder you work, the shorter your workouts will be.
 For Strength Training: How long you lift weights depends on the type of workout you're
doing and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time.

Intensity will affect the time (or duration) of each training session. The length of session required
to achieve improvements depends on how hard a performer is training.

 To achieve improvements in aerobic fitness, you should aim to spend at least 20 minutes
per session in the target zone.
 However, time will vary greatly depending on the activity the performer is training for.
 If they are training for a marathon, they may need to spend several hours at a time in the
aerobic zone.
 A sprinter, on the other hand, will need to spend relatively little time actually exercising –
their sessions are likely to consist of many short, high intensity bursts with lengthy rests in-
between.

Type
The kind of training you do / The type of activity you are doing.
 For Cardiovascular Exercise: Any activity that gets your heart rate up counts as cardio -
Running, walking, cycling, dancing, swimming, sport-related activities, etc.
 For Strength Training: This pretty much includes any exercise where you're using some type
of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises
can also be considered a form of strength training, as well, although building strength will
likely require more resistance.

If your aim is simple health related fitness, then the type of exercise you do does not matter very
much –it just needs to raises your pulse into the aerobic zone for about 20 minutes.
You could even include activities like gardening, walking the dog or just dancing round your kitchen.
However, if you are training for a specific event or competition, then the type of exercise you do is
very important.
Important Note: Overload can be achieved by changing the type of exercise – for example, you
could lift the same weight but in a different way and using different muscles.

F.I.T.T. PROGRAM SAMPLES

  Daily Exercising
 Follow Philippines
Food Guide

PRINCIPLE OF REVERSIBILITY

Unfortunately, most of the adaptations which result from training are reversible.
This simply means that unless you keep training, any fitness gains will be lost.

Fitness will be lost if the training load is reduced (meaning overload is not achieved) or if a
performer stops training, for example, if they are injured. Coaches need to ensure that long periods
of inactivity are avoided when possible.

Note : Endurance can be lost in a third of the time it took to achieve! Strength
declines more slowly, but lack of exercise will still cause muscles to wither (atrophy).

PRINCIPLE OF TEDIUM

When planning a training program, it is important to vary the training a bit to prevent performers
becoming bored. If every training session is the same, a performer can lose enthusia sm and
motivation for training. You should include a variety of different training methods or vary the type of
activity.

Note:

 Why can it sometimes be difficult to avoid tedium while obeying the first
principle –specificity?
 Training for endurance events can be particularly boring. Tedium is less of a
problem in team sports.
 Interval of Training is periods of work and periods of rest, with variations of
the two.
Techniques in training:

1. Lifting Technique
- Get as close to the load as possible
- Try to keep your elbows and arms close to your body
- Keep your back straight during the lift by tightening the stomach muscles, bending at
the knees, keeping the load close and centered in front of you, and looking up ahead
- Get a good handhold and do not twist while lifting.

2. Jumping and Landing Technique

- Keep the hips behind your feet
- Do not let your knees fall ahead of your toes or cave in towards each other
- Keep feet shoulder-width apart to maintain a good base of support for balance
- Land softly on the balls of the feet to help absorb the force of the landing

3. Running Technique
- While jogging, maintain good posture, engage your core, and gaze forward.
- Avoid tilting your head down and slumping your shoulders.
- Broaden your chest, and keep it lifted as you draw your shoulders down and back.
- Keep your hands loose, and use a relaxed arm swing. Avoid crossing your arms in front
of your body.
- To prevent injuries to your lower body, use a midfoot strike, and avoid hitting the
ground with your heel. This allows your foot to land directly under your hip as you
drive your body forward. A heel strike may cause your leg to slow down your stride
and stress your knees.

Types of training:

1. Resistance Training
- Increases muscle strength by making your muscles work against a weight or force.
Different forms of resistance training include using free weights, weight machines,
resistance bands and your own body weight.
- Sample of exercise performed – Kettle Bell Squat

2. Power Training
- Power training focuses on developing explosive strength and the ability to generate
force quickly.
- Sample of exercise performed – Tire Lift (applying Lifting, Jumping and Landing
Technique)

3. Speed Training
- Speed training aims to improve an individual’s running or movement speed.

4. Agility Training
- Agility training focuses on improving an individual’s ability to change direction quickly,
with speed and accuracy.
- Sample of exercise performed – Agility/Speed Ladder (applying Running Technique)