PATHFIT 2
EXERCISE BASED-FITNESS
UNIT 4
EXERCISED-BASED FITNESS PRESCRIPTION
LEARNING GOAL
At the end of the module students are expected to:
a. Demonstrate an understanding of the exercise regimen and its application to the
designed exercises;
b. Design individual and group exercises for fitness development;
c. Complete prescribed exercises both at home and in class;
d. Value and enjoy the various exercises with peers.
PREFACE
One of the things a person needs to be able to do is move through different kinds of physical
activities and fitness exercises. Being in good physical condition does not require you to be an
athlete. But having a good healthy body is the prime concern of each individual. It makes no
difference what size or shape you are; increasing the amount of physical activity you do will
improve your fitness and health. The exercise regimen, as well as a variety of fitness-based
exercises, will be covered in this module. This will enable students to design their program of
exercises they can perform at home and in class.
LESSON 7
WHAT IS EXERCISE-BASED FITNESS AND THE CLASSIFICATION OF EXERCISES?
Specific Learning Outcomes
At the end of the topic students are expected to:
a. Demonstrate understanding of exercise-based fitness and its exercises by performing
with group mates.
Introduction
Exercises are planned physical activities that you regularly do. All those activities are
tailored according to your goals and needs. Whether it is for health or skills performances as long
as you are doing it to keep yourself physically active and fit. The lesson will discuss exercise-based
fitness and the classification of exercises to give you an idea of what to plan for your training.
What is your concept of a physically fit person?
b.
DO YOU CONSIDER YOURSELF PHYSICALLY FIT? WHY?
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
a.
1
Activate
PATHFIT 2
EXERCISE BASED-FITNESS
Acquire
There are three primary types of exercise, and each one has an effect on the body that is entirely
different from the others. A good routine for physical fitness ought to incorporate aspects of all
three or depending on the goals and need of the individual who will engage in a fitness regimen.
CLASSIFICATION OF EXERCISES
 AEROBICS /CARDIOVASCULAR EDURANCE
 FLEXIBILITY
 STRENGTH
Aerobic exercise focuses on repetition, intensity, rhythm, and large muscle groups (like the arms
and thighs). Aerobic exercise strengthens the cardiovascular system, which increases blood flow
to the heart (and oxygen flow), improving cardiovascular fitness. This exercises are intended to
increase the intensity of your breathing. During the process, both carbohydrate and fat that has
been stored in your body are burned. The objective here is to achieve and stay within your Target
Heart Range, which refers to the range of heartbeats that is most beneficial during physical
activity.
Flexibility exercises are an important part of a good workout program but are often neglected. It
keeps muscles relaxed and prevents injury. Stretching before and after a workout reduces
soreness. Stretching involves flexing or stretching a specific muscle or tendon to improve the
muscle's felt elasticity and achieve comfortable muscle tone. Muscle control, flexibility, and range
of motion improve.
Resistance exercise is also called strength training or weight training builds muscle strength,
anaerobic endurance, and size.
Resistance training is based on the idea that muscles will work to overcome a resistance force.
Repeated resistance training strengthens muscles.
A well-rounded fitness program includes strength training, aerobic exercise to improve heart and
lung fitness, flexibility, and balance exercises.
Group by 10 and do exercises according to what is being assigned.
Perform exercises within 15 minutes by group.
Page
a.
b.
2
Apply
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Assess
Instructions: Answer the question in at least 100 words and no more than 200 words.
1. Do you think that a program must have three different kinds of exercises? Which one? Why?
and which one of the three is the most important?
References
Visminda L. Detalla, (2013)
CSPEAR,MSU,Marawi City
Lesson 8
Primer
in
Physical
Fitness.
Instructional
Material,
PHASES OF EXERCISES
Specific Learning Outcomes
At the end of the topic student are expected to:
1. Demonstrate an understanding of the phases of exercises by identifying their function
in an exercise regimen.
2. Perform exercises specific exercises under its phases.
3. Appreciate the benefits of exercising by placing a focus on phases.
INTRODUCTION
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3
In every exercise routine or regimen, it should be understood that specific parts should be
emphasized with varying effects. Each of the phases plays a significant part in assisting you in
achieving your fitness goals while ensuring that your health and safety are maintained
throughout the process. The lesson will discuss the phases that should be performed in an
exercise regimen.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
ACTIVATE
A.
B.
C.
D.
What does the action of the images reveal?
ACQUIRE
WARM-UP
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
Warm-up (5-8 mins)

It prepares the body for normal to strenuous activity

Facilitate rest to exercise

Improve blood circulation
4
During the warm-up part of your workout, your body gets ready for the work of the
conditioning part. Warming up before you work out gives your heart, muscles, breathing,
and circulation time to get used to the extra work. Warm-ups also slowly raise your body
temperature, improve your flexibility, and keep you from getting hurt or sore muscles.
Warm-ups should be light aerobic activities, like walking slowly for five to ten minutes or
a moderate version of your conditioning exercise, and they should be based on your body
and your conditioning activity. Move your joints and muscles to warm up before you lift
weights.
PATHFIT 2




EXERCISE BASED-FITNESS
Increase body temperature
Dissociates more oxygen
Stretch more postural muscles
Reduce musculoskeletal injury
CONDITIONING
During the conditioning phase, you do the exercise that is tailored to your goal to either
make you healthier or sports performance. To make you healthier, like burning calories,
building endurance, and making your muscles stronger, aerobic exercises like swimming
or the elliptical jogger, or you can lift free weights, do circuit training on weight machines,
or play a high-intensity. For sports performance you do strength training, and plyometric
exercises. Speed and agility.
(Albert_Lan.nd.PrincipleofExercisePrescription)
COOL-DOWN
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5
The cool-down part of your workout can let your body rest and get ready for the next
part. After the conditioning phase, you must keep moving to cool down. Your heart rate,
blood pressure, as well as body temperature should slowly return to normal as you
perform things to cool down. A good way to cool down is to slowly slow down your
physical activity, such as by walking slowly. To cool down, you can also do a few stretching
moves. ( http://www.livestrong.com/article/421773-four-phases-of-exercise).
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
(Albert_Lan.nd.PrincipleofExercisePrescription)
APPLY
1. Identify Exercises by phases tailored to your personal goal.
A. Warm-up
B. Conditioning
C. Cool down
2. Perform the exercises.
3. Use the matrix.
GOAL: EX. TO IMPROVE MY CARDIOVASCULAR ENDURANCE
WARM-UP
CONDITIONING
COOL DOWN
Ex. Slow jog in place
Slow to moderate jog
Stretching and
breathing exercises
Arms stretching
Legs stretching
ASSESS
Instruction: Put a check if it is true and an X mark when it is false after the statement.
6
1. Running is part of an exercise regimen that will improve cardiovascular endurance.
Page
Quiz
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
2. Doing a jog in place in slow and in moderation can be an exercise to develop leg
power.
3. Yoga stretching can be used for cooling down only.
4.
5.
6.
7.
The picture shown is an example of the cooling down phase.
Lunging is for warm-up only.
A heartbeat of 160 is an indication that the body is in the warm-up phase.
Sweat out is at the conditioning phase of the exercise because of the intensity of the
activity.
8. Slow rope jumping for 60 secs is a cooling exercise.
9. A heartbeat that gradually slows down while walking is part of the warming up.
10. If your heartbeat gradually goes up as you do walking is an indication that your body
is warm and ready to do further physical activities.
REFERENCE
Page
7
Albert_Lan.nd. Principle of Exercise Prescription.
https://www.slideserve.com/Albert_Lan/principles-of-exercise-prescription
Amer Suleman, MD.2016. Exercise Prescription.
https://emedicine.medscape.com/article/88648-overview
Doris D. Tulio(2010). Physical education 1 for colcacho hermanos,Inc. mandaluyong
city.philippines.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
Lesson 9.
EXERCISE BASED-FITNESS
PERSONAL PHYSICAL FITNESS
Specific Learning Outcomes
At the end of the topic student are expected to:
1. Understand the methods of designing personal fitness programs;
2. Apply the learned methods in designing their program.
3. Perform the program at their pace either at home or in class with the monitoring
log.
Introduction
People participate in sports and other physically demanding pursuits because they value their
health and fitness. Some people will go to a gym where they will work with personal trainers (PT)
who will assist them and design workout routines for them. However, it is possible that some
people do not have the financial means to pay for a PT; however, this does not prevent them
from participating in physical activities. Learning how to design your fitness program will help
you to continue working toward your goal of staying fit and healthy for the long term.
Training and strategy development methods for personal physical fitness activities will be the
focus of this discussion. People who are working toward their goals of maintaining their fitness
and health to take full advantage of life will find this to be helpful.
Page
8
Activate
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
What have you noticed about the image above?
Acquire
What is Personal Fitness Program (PFP)?
A personal exercise program is a plan that specifies the types and amounts of physical activity
you will engage in to achieve your objectives. Programs are designed individually to meet the
requirements of each participant. For instance, anyone looking to lose weight or gain muscle
mass will require a different strategy.
Importance of PFP
1. Prevents under or over-training
2. Gives Structure
3. Provides Goals
4. Provides a Checklist
5. Prevents Burnout
How to Design your PFP?
1. Consider Fitness GoalAre you going to begin a fitness program to assist you in
losing weight? Or do you have another reason for wanting to get in shape, like training
for a marathon? Having well-defined objectives can make it easier to evaluate your
progress and keep you motivated.
2. Assess Your fitness level. Assessment of your present fitness level will be your base
benchmark to start your program design.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
a. moderate Zumba activity for 150 minutes /week
b. vigorous rope jumping for 75 minutes/week.
c. Combination of moderate to vigorous for 150 minutes/week.
4. Start low and progress slowly. If you have never worked out before, you should ease into
it and build up your endurance gradually.
Ex. Rope jumps 100 x/1st weeks and gradually increases the number of skips as
you progress.
5. Build activity into your daily routine. Making time in your schedule for physical activity
can be difficult. To make things simpler for yourself, put exercise on your calendar just as
you would any other appointment.
Ex. Watching your favorite Netflix movie and doing your rope jump.
9
3. Create a balanced routine. It suggests that you spread out exercises during the course of
a week.
Ex. Aerobic fitness
PATHFIT 2
EXERCISE BASED-FITNESS
6. Plan to include different activities. Doing constantly the same routine for a month will
make you bored. Include different activities like rope jumps do jog next week. From low
–moderate intensity, exercises move to high-intensity interval exercises with recovery.
Allow time for recovery. Give yourself some time to recover. A lot of people start working
out with overzealous enthusiasm, working out for too long or too intensely, and then they
quit when their muscles and joints become sore or injured as a result of their workouts.
Make sure you give your body enough time to recover and rest in between workouts.
Get Started. Be committed to your plan.




Start slowly and build up gradually. Follow the phases of exercises.
Break things up if you have to. If you feel you are already exhausted then break it out.
Be creative. Find activities you enjoy to add to your fitness routine.
Listen to your body. If you are exhausted or not feeling well, pains in doing the
activity, then take a leave for your body to recover.
Monitor your progress. Perform a personal fitness assessment on yourself six weeks after you
begin your training program, and then continue to do so every few months after. It is the
realization that you need to extend the duration of your workouts to have the improvements you
have made. If you are no longer motivated with your program change your goal.
Apply
a.
b.
c.
d.
Select Exercises/activities based on the results of the fitness assessment
Design your program
Perform your program within 30 days and document it. Using Monitoring log.
Follow the template below.
PERSONAL FITNESS PROGRAM TEMPLATE
Name: _____________________ Year & Section: ____________
Weekly Exercise Plan for 30 Days
Date: __________________ to ________________
Fitness Goal:
Page
10
General Goal: TO MAINTAIN PHYSICALLY FIT BODY AND PREPARE METO OF MY SPORTS I
LOVE TO PLAY.
Specific Goal: CARDIOVASCULAR AND MOBILITY
Training heart rate:
DAYS
ACTIVITIES
TIME
DURATION
WEEKLY Monitoring Log:
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
WEEK
DAY/DATE
EXERCISE BASED-FITNESS
EXERCISES
TIME DURATION HEART
RATE
NOTES
1
2
1
3
4
5
6
ASSESS
This quiz tests your knowledge of the subtopics being discussed and completes the KWL. The
acronym stands for K what do I know? W identify what you know. What did you learn from the
topics?
SUBTOPIC
What is Personal
Fitness
Program
(PFP)?
How to Design your
PFP?
Monitor
your
progress
K
W
L
Reference
Fahey, Thomas, et.al.(1994). Fit and Well.Mayfield Pub. Co., California.
(nd).
Mayo
Clinic
Staff
(nd)
Fitness
program:
5
steps
to
get
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
started.
Page
11
The
Importance
of
a
Personal
Exercise
Programme
https://www.simplygym.net/importance-personal-exercise-programme
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
Lesson 10
EXERCISE BASED-FITNESS
FLEXIBILITY VS. MOBILITY
Specific Learning Outcomes
At the end of the topic students are expected to:
1. Demonstrate understanding between flexibility and mobility through actual
performance.
2. Apply the identified flexibility and mobility exercises in their routine.
3. Value the importance of flexibility and mobility in daily physical activities.
Introduction
Musculoskeletal motion is involved in the performance of all types of physical activities. The use
of our ligaments, tendons, and joints underlies every single one of our movements. Flexibility and
mobility in this term differ in how the movement will be performed or whether are they
synonymous. The topic will give you the answer of whether it differs in the movement or is
synonymous.
Activate
B.
C.
DR.VISMINDA L. DETALLA,JD.
D.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
12
A.
PATHFIT 2
EXERCISE BASED-FITNESS
Acquire
Flexibility vs. Mobility
Flexibility is defined as "the ability of a muscle or muscle groups to lengthen passively through a
range of motion, the ability of a joint to move actively through a range of motion. It is not only
the muscles that stretch over a joint that are important, but also how far the joint moves within
the joint capsule. Mobility is the ability of a joint to move actively through a range of motion.
Mobility considers the component of motor control within the nervous system.
FLEXIBILITY
Passive
MOBILITY
Dynamic
Stretching (reduces tensions of muscles and enhance the ability of your nervous system to
joints) is good for after a workout.
activate muscles for movement. Before
workout
complete range of motion in a joint or group of
joints, as well as the length of muscle crossing incorporates the entire body moving as one
that area;
unit, enhancing coordination for precise,
controlled movement.
does not represent one’s ability to move with
strength, coordination, and balance;
Joint mobility refers to articulation (the area
where two bones meet) and the degree to
static stretches to increase flexibility will only which movement occurs without restriction;
increase the range of motion in a passive
manner around a specific joint
ability to move well with coordination and a
lack of restriction;
Best for cooling down
builds strength and coordination throughout
the range of motion of the muscles around a
specific joint, or multiple joints – and can be a
workout in and of itself!
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13
Effective before workout
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Benefits of Flexibility and Mobility Exercises






Flexibility
Fewer injuries. Once you develop
strength and flexibility in your body
you'll be able to withstand more
physical stress.
Less pain.
Improved posture and balance
A positive state of mind
Greater strength
Improved physical performance.






Mobility
Greater joint range of motion and
freedom of movement
Improved circulation
Decreased risk of injury
Reduced muscle tension and soreness
Improved posture
Improved movement efficiency
SAMPLE OF FLEXIBILITY AND MOBILITY EXERCISES
Mobility
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14
Flexibility
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Apply
After having learned the difference between flexibility and mobility, you are tasked to do
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
a. Group into 5 or 6
b. Choose what works best for the group either flexibility or mobility.
c. Create your routine.
d. Perform it in the class by the next meeting.
e. Used the matrix.
Flexibility / Mobility Routine Matrix
15
the ff:
PATHFIT 2
EXERCISE BASED-FITNESS
Target: ______________________ (upper and lower body, lower or upper)
exercise
Reps/secs
sets
duration
notes
Assess
This quiz tests your knowledge of the topics being discussed and completes the KWL. The
acronym stands for K what do I know? W identify what I want to know. What did you learn from
the topics?
topics
Flexibility
Mobility
Difference
K
W
L
References
How to improve your strength and flexibility (2022). https://www.nhs.uk/livewell/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/
Edward T. Hawley and B. Don Franks(2007).Fitness professional’s handbook 5th ed. human
kinetics. China.
Roberts, Matt. (2002) Fitness for Life Manual.Dorling Kindesley Ltd. Lomdon.
Page
16
Edward T. Hawley and B. Don Franks(2007).Fitness professional’s handbook 5 th ed. human
kinetics. China.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
Lesson 11
EXERCISE BASED-FITNESS
BASIC STRENGTH EXERCISES AND VARIABLES OF TRAINING
Specific Learning Outcomes
At the end of the topic students are expected to:
1. Identify the different muscles group related to specific strength exercises.
2. Perform exercises to strength muscle groups.
3. Demonstrate understanding of the variables of training to strength exercises
program by presentation of examples.
4. Create a basic strength exercises program by applying the variables of training.
Introduction
A health-related part of physical fitness is something to think about. In addition to having good
cardiovascular endurance and flexibility, it also helps to have good muscular strength and
endurance. Having good strength and endurance in your muscles makes your muscles stronger.
There are things you need to understand when planning strength training program to make sure
it meets its goals. The variables of training is one factor to make the program successful. The
lesson will help you learn about the way your body works and variables of training that guide you
to a successful program.
Activate
When you do a push-up, what muscles do you use? How about curling up?
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
We have 600 muscles, but not all of them will be used for resistance training. To make a simpler
plan for resistance training, you need to know about the different muscle groups. Some muscles
can work together, while others cannot.
17
Acquire
PATHFIT 2
EXERCISE BASED-FITNESS
In resistance training, there are six groups of muscles that people can work with. Generally, they
are:
SIX MUSCLES GROUPS
CHEST
b.
SHOULDERS
c.
BACK
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18
a.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
ARMS
e.
ABS
f.
LEG
Page
19
d.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Exercises to strengthen your muscles using body weights
CHEST
SHOULDERS
BACK
Wide push- Incline push- Super hero
ups
up.
hold
One leg push
up
Crab walk.
Pillar bridge
Narrow
Push-back
push-up
push-up
Elevated
Plank
to glute bridge
Diamond
Down Dog
push-up
Pike push- Bird dog
Incline push- up.
up
Dead bug
Elevated
Decline
pike pushpush-up
up.
ARMS
ABS
LEGS
Coffee
grinder
Knee
crunches
Squats
Crab walker
Cross
crunches
Donkey kicks
Cycling
crunches
Side to side
lunges
Lunges
Seal walker
Human
wheel
barrow
Leg raisers
Arm pull
Heel touches
Russian
twists
Elbow plunk
Triceps
bench dip
Plank-up.
Wall
up.
walk- Battle rope
Battle rope
Battle rope
Battle rope
Variables of Training
Volume
Volume in exercise program design describes the amount of exercise performed within a specific
time period. For example, volume within a training session or over a weekly basis. Volume is
defined as either;
 Total repetitions (sets x repetitions)
 Volume load (sets x repetitions x resistance)
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
In designing an exercise program, the training volume is based on the number of reps per set,
the number of sets per session, and the number of sessions per week. Repetitions can be put into
three roughly equal groups :
20
Repetitions
PATHFIT 2
EXERCISE BASED-FITNESS
 Low (1 to 5) Low repetitions are shown to be optimal for increasing muscle strength with
minimal benefit to muscle hypertrophy. Lifting at low repetition ranges allows for heavier
weights to be used and for maximal muscular force and tension to be exerted
 Moderate (6 to 12) are optimal for muscle hypertrophy . This repetition range allows for
increased tension to be exerted by the working muscles. Also, at moderate repetitions,
muscle tension is maintained long enough (time-under-tension) to enhance muscle
damage and fatigue, both essential for muscle growth
 High (15 or more) is better suited to achieving adaptations in muscular endurance (i.e.
muscles ability to work sub maximally over a longer period) . Working at higher repetition
ranges requires less maximal force or muscle tension, however time-under-tension is
enhanced from lifting over a longer duration.
Sets
 It is a group of consecutive repetitions.
Intensity
 Training intensity, should be manipulated in exercise program design according to the
desired goal and is generally determined by repetition range.
Rest Intervals
 A rest interval is the amount of time between the end of one set and the start of the next
set or exercise in an exercise program.
Frequency
 Training frequency in exercise program design refers to the number of training sessions
completed within a specified period.
Apply
a. Divide into six groups.
b. For each muscle group, choose three exercises to do with your group applying the
variables of training that is appropriate to your goal. Used the matrix in the example.
Ex.
Goal:____________
Volumes
5 / 8 lbs
Sets
3
Repetition
8 reps
Rest interval
5 secs.
Frequency
3 session
21
Muscles
Bicep curl
DR.VISMINDA L. DETALLA,JD.
Page
c. Prepare for practical examination.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Assess
1.
Identify the muscle group being discussed.
References
Doris D. Tulio(2010). Physical education 1 for colcacho hermanos, Inc. mandaluyong
city.philippines.
Roberts, Matt. ( 2002). Fitness for Life Manual.DK.Co., London
https://www.youtube.com/watch?v=jWj2Frm
22
CARDIOVASCULAR EXERCISES
Specific Learning Outcomes
At the end of the topic, students are expected to:
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
Lesson 12
PATHFIT 2
EXERCISE BASED-FITNESS
1. Understands how cardiovascular exercises affect health by monitoring exercise
heartbeats.
2. Plan cardiovascular exercises and monitor heartbeats.
3. Perform selected types of cardiovascular exercises.
Introduction
Large muscles are utilized in every form of physical activity. This activity puts a strain on the heart
and lungs, forcing them to work harder than they normally would when the body is at rest. To
maintain one's overall health and physical fitness and to keep one's heart in good condition,
cardiovascular exercise is necessary. On the other hand, some people push themselves beyond
their limits, which can result in cardiac overload. You will come away from this discussion with a
better understanding of how to properly perform physical activities without putting too much
strain on the heart.
Activate
Are all of those shown in the pictures able to quicken the heartbeat? Yes or No. Why?
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
Cardiovascular endurance is a measure of how well you can do exercises that involve your whole
body at moderate to high intensity for an extended time. Improving your cardiovascular
23
Acquire
PATHFIT 2
EXERCISE BASED-FITNESS
endurance can make it easier for you to carry out your daily tasks. It can also lessen your risk of
diseases such as diabetes, heart disease, and stroke.
It is the capacity of the cardiovascular system, particularly the heart and lungs, to take in,
transport, and make use of oxygen for an extended period during strenuous physical activity. To
achieve cardiovascular endurance, you should exercise aerobically 30 minutes per day, 3 to 5
days per week a total of 150 minutes.
Benefits of CVE
1. Lowered risk of disease
2. Increased maximal oxygen consumption
3. Improve cardiovascular function
4. Lower blood pressure and heart rate
5. Increased threshold of lactic acid accumulation
6. Increased in HDL
7. Decreased triglycerides
8. Reduced body fat and improved weight control
9. Improved glucose tolerance and reduced insulin resistance
Understanding your heart
 RHR (RESTING HEART RATE)
This is the number of pulse beats at rest. The best time to take is waking up in the
morning, The average RHR is 75 beats /minute and 80 beats/minute.
 EXERCISE HEART RATE (EHR) OR TRAINING HEART RATE(THR)
This determined the intensity of your training zone. It is 60-80% of your maximum heart
capacity (after deducting age from 220) while exercising. It is taken right after
conditioning proper within 6 seconds and beats are multiplied by 10 to get the exact EPR
for 1 minute.( e.g. an ordinary college freshman should approximately have an EPR of
130-160 beats per minute. This is gradually attained in the workout phase and sustained
within 20-30 minutes of steady exercise (Tulio:2010).
 Recovery Rate (RR)
This is the number of pulse beats taken after 3-5 five minutes of resting after a workout.
The heartbeats should go back to normal or slightly above the resting heart rate
(Tulio:2010).
Note: (In taking the pulse is either at the wrist or the carotid artery with the forefinger
and the middle finger).
Low intensity:
35-60% of heart rate Max or 60-60^ of heart rate reserve
Moderate intensity: 60-80% of HRM or 60-70% of HRR
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
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24
 INTENSITY of your workout
50-85%
of maximal aerobic capacity
50—85% heart rate reserve
60-90% of the maximal heart rate
PATHFIT 2

EXERCISE BASED-FITNESS
High intensity:
60-70% of HRM or 70%-90% of HRR
 HOW TO DETERMINE YOUR HEART RATE TRAINING RANGE?
1. HEART RATE RESERVE (HRR) KARVONEN FORMULA
Find resting heart rate (RHR)
Find predicted Heart rate Max (220-age)
Find your HRR (HRR= HRM – RHR
Ex. RHR 75 beats
HRM 200
HRR= 220-75
= 195
2. FIND THE LOWER LIMIT OF THE HEART RATE TRAINING RANGE
HRR X.5O + THR (LOW TARGET HEART RATE)
3. FIND THE MIDDLE LIMIT OF THE HEART RATE TRAINING
HRR X .60/.70 + THR (MIDDLE LIMIT OF THE HEART RATE TRAINING)
4. FIND THE HIGHER LIMIT OF THE HEART RATE TRAINING
HRR X .80/.90 + THR ( HIGHER LIMIT OF THE HEART RATE TRAINING)
 EXERCISES FOR CARDIOVASCULAR
 BRISK WALKING
 SLOW TO MODERATE JOG
 ROPE JUMP
 RUNNING
 SWIMMING
 DANCE AEROBICS
 WATER AEROBICS
 ZUMBA
Divide the class into six (6) groups.
a. Take your Resting Heart Rate for 1 minute.
b. Do jog in place with arms moving upward for 5 minutes either slow to fast.
c. As you stop take your exercise heart rate for 6 seconds.
d. Rest for 3 minutes, then take your RHR for 1 minute.
e. Share your experience with your group.
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25
Apply
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2


EXERCISE BASED-FITNESS
Do put together a routine that you can do with other people to improve your
cardiovascular endurance.
Prepare for practical examination.
Assess
When Mario, who is now 20, engages in physical activity, he quickly becomes out of breath. His
doctor suggested he engage in cardio exercises to maintain lung and heart health. So he began
working out. How should Mario aim to train his heart? So that his heart doesn't have to work
too hard, you need to determine his THR.
Given:
Age:
20 years old
Resting Heart Rate: 80 beats/minute
Find the following to help Mario
 HEART RATE RESERVE (HRR) (5pts)
 FIND THE LOWER LIMIT OF THE HEART RATE TRAINING RANGE( 5 pts.)
 FIND THE MIDDLE LIMIT OF THE HEART RATE TRAINING ( 5 pts.)
 FIND THE HIGHER LIMIT OF THE HEART RATE TRAINING (5 pts.)
References
Doris D. Tulio(2010). Physical education 1 for colcacho hermanos,Inc. mandaluyong
city.philippines.
Fahey,Thomas , et.al.(1994) fit and well.mayfield pub. co., california.
Health and Fitness Article @ http://bryanking.net/the-different-types-of-exercise/
Roberts, Matt (2002). fitness for life manual.dorling kindesley ltd. london.
Lesson 13.
GROUP GAMES ACTIVITIES FOR PHYSICAL FITNESS
Specific Learning Outcomes
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
1. Develop sportsmanship and leadership qualities through group games activities.
2. Foster camaraderie, and have a sense of cooperation and competition among themselves
through the activities.
26
At the end of the topic, students are expected to:
PATHFIT 2
EXERCISE BASED-FITNESS
3. Enjoy the activity and appreciate each other’s efforts throughout the activity.
Introduction
Keeping up with your workout routine and other physical activities can be monotonous,
especially if you do them on your own, but if you want to maintain your current level of fitness
and health, you need to keep at it. However, if you do it in a playful manner with some of your
friends, it will be more enjoyable for you. The more people there are, the more fun it will be. This
discussion will provide you with information about some of the group games that can assist you
in engaging in activities that will help you improve your physical fitness while providing you with
opportunities to have fun with your friends.
Activate
What inferences can you draw from the visuals presented? Is this all a game to them? What do
you observe?
Group fitness is any kind of fitness that is done with a group of people and led by a personal
trainer if it is the gym or boot camps and Physical Education instructors if it’s in PE classes. The
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
Group Games for fitness Define.
27
Acquire
PATHFIT 2
EXERCISE BASED-FITNESS
objective of this activity is not only to develop physical fitness but to have fun with what they are
doing. The activity is aerobic, strength-based, speed, reaction time, and agility.
Benefits of Group Games
 Builds your foundation
 Adds a competitive edge
 Socialize
 motivated by others
 Adds variety to a regular fitness routine
 Fun and enjoyable
Sample of Group Games for Fitness
 Fitness Scrabble
Dust off your old bag of scrabble tiles and get scoring…
Players: 2+
Equipment: Scrabble Letter Tiles
Game: Line up all the players and place the bag of letter tiles 30-40 yds away. On go, each
player completes 8 push-ups, 8 squats, and 8 sit-ups and then runs to the bag, grabs a tile,
and runs back to repeat this process. Players continue this process until someone has
completed a three-letter word. That person wins the round, and he or she is now
challenged with completing a four-letter word next round. You can have as many rounds
as you like, with each round winner having their required letter threshold raised after
each win.
 Burpee Bombs
You might make a few enemies with this finisher free-for-all…
Players: 4+
Equipment: Playing Cards
Procedure:
Game: Set everyone up in either a big circle or in a line and place a few big piles of shuffled
cards face down near the players. The objective is to finish as many cards as possible in
10 minutes, and their is an element of strategy involved as you can slow other players
down with Burpee Bombs. On “Go”, each player will draw 2 cards – one to keep and one
to give out to another player as a “Burpee Bomb”. Players give the Burpee Bomb card
out to any other player by placing it FACE DOWN on that player’s mat, and then they go
back to their mat to complete the card they kept for themselves. They will keep that card
FACE UP in their score pile. Here’s a basic set of exercises you can use that is mnemonic
and easy to remember:
DR.VISMINDA L. DETALLA,JD.
Page
28
Diamonds: Diamond Pushups (or Dead Bugs)
Spades: Squat Jumps (or Sit-Ups)
Clubs: Curls (or Crunches)
Hearts: Hops (or Hip Extensions)
FACE DOWN: “Burpee Bomb” – 10 Full Burpees
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
 Plankerpillar
Great race-type game for large teams that really gets them screaming for their
teammates…
Players: 4+
Equipment: None
Procedure:
Game: Split all players into 2 even teams and setup each team behind a starting line,
holding low planks in a side-by-side row. They should be no more than arm’s length from
each other, their bodies all the same direction, like this:
The “race” will work similarly to the Caterpillar Crawl game: When the game starts, the
last player in the row will get up and race around to the front and then re-assume plank
position and yell “go”. Then whoever is now in the last spot does the same, and so on.
Continue “racing” until one of the teams has gone a predetermined distance and all team
members are past the goal cone and planking. As the coach, it is your job to make sure
teammates stay within arm’s reach of each other, and that the player at the end waits to
get up until the runner is in plank and yells “go”.
Modifications: Have the more advanced players hop over their teammate’s legs rather
than running around behind their legs and/or have beginners plank from their knees.
Apply
1. Divide the class into 6 groups;
2. Practice the sample group games for fitness.
3. Play the games in the class.
.
Assess
1.
Research other games or make your games for group fitness games that focus on:
aerobics-strength
agility-speed-coordination
balance- reaction time
any combination of the fitness components
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29
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DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
References
Anytime
Fitness
Australia(2019).benifits
of
group
https://www.anytimefitness.com.au/blog/fitness/the-benefits-of-group-training/
exercises.
Doris D. Tulio(2010). Physical education 1 for colcacho hermanos,Inc. mandaluyong
city.philippines
Games Fitness fun fitness and games for coaches and trainers.(nd)gamesftiness.com
Unit 5
NUTRITIONAL FOOD LABEL AND BALANCED DIET
Lesson 14
Specific Learning Outcomes
At end of the unit students are expected to:
a. Demonstrate understanding of the significance of a balanced diet to exercise
by infographic presentation.
b. Critique the nutritional facts label of their favorite food by self-assessment.
c. Plan their balanced diet by having their goal in relation to their physical
fitness activities.
Introduction
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30
Every day, people have to work hard to eat well, exercise regularly, and stay happy and healthy
in general. People may think that the foods they eat now are enough to keep them alive every
day and that they don't need to change what they eat. On the other hand, they are unsure of the
impact that this will have on the body. Some people stay physically fit through their activities,
but they don't pay attention to what they put in their bodies through what they eat. Too
frequently, we always seek the advice of those people whom we think would be of great help to
give us advice regarding what to eat or go to the internet to browse what is best. This is because
we believe that these people will be able to provide us with the best information. It left us unsure
of what to do and in whom we could put our faith. In this unit, you will learn what is meant by a
balanced diet.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Activate
Question Relay
a. Put the students into five groups.
b. Within 5 minutes of thinking about the first question and coming up with ideas,
"What do you eat for most of your meals?"
c. The first group to answer the first question will then choose another group and
ask them a different question that is related to the first question.
d. Continue the process in C.
Acquire
Energy Need
The body requires energy at all times, including when it is at rest and when it is relaxed.
By maintaining a warm body temperature, it is possible to keep the heart beating, the lungs
breathing, and all of the reactions that occur in the cells.
Basal metabolic rate (BMR) is the amount of energy you need just to stay alive, awake,
and comfortably warm.
Working Energy (WE) is the amount of energy to move around, digest food, do exercise
but depends on how active you are.
TOTAL ENERGY NEEDED = BMR +WORKING ENERGY (measured in kilojoules or
kilocalories)
Calories or kilocalories measure food and drink energy. The excess calories we consume
are stored as body fat. Continuing this may cause weight gain. To stay healthy, the average
man needs 2,500 kcal (10,500kJ) per day. The average woman consumes 2,000kcal
(8,400kJ) daily. Age, size, and physical activity affect these values.
Page
Food and drink calories prevent overeating. Many packaged foods have calorie labels.
Energy shows this data. Calories are measured in kilojoules. Write 1,000 kcal. Kilojoules are
metric calories. Calories x 4.2 = kilojoules. The label usually lists the food or drink's calories per
100 grams or milliliters. Many labels list serving calories. You may consume more calories than
the manufacturer. Calorie information can aid diet planning.
Calorie burn
DR.VISMINDA L. DETALLA,JD.
31
Calories and Energy Balance
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Size, age, and activity level affect how many calories people burn. Active people burn more
calories. Faster walking burns more calories. If you're gaining weight, you may be eating and
drinking too much. Use more energy than you consume over time to lose weight. Start counting
calories. Diet and exercise are best.
How much energy do foods give?
Carbohydrates, fats, and proteins provide energy. The table compares energy in each.
FOOD CLASSIFICATION
KILOJOULES/KLCALORIES
1 gram Carbohydrates
1 gram Protien
1 gram Fats
17.1
18.2
38.9
Different People Have Different Energy Needs
Energy needs defend on the three variables;
 Age - more energy is needed when your still young and less when get over
40 because metabolism slows down.
 Sex - male usually need more energy than females of the same age.
 Lifestyle – The more active you are, the more energy you need.
DAILY ENERGY NEEDED (KJ/KCAL)
AGE
MALE
FEMALE
Child aged 8
8,2000
7,300
Teenager aged 15
11,500
8800
Adult doing office work
10,500
9000
Adult doing heavy work
14,0000
10,500
Retired person at 75
9, 000
7,000
Understanding Nutritional Facts Label
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
The sample nutrition label below contains product-specific information in the top section
(see #1-4). (serving size, calories, and nutrient information). The footnote at the bottom explains
32
There are many reasons to look at food labels. No matter what the reason, a lot of people
want to know how to use this information better. With these skills, you'll be able to use the
Nutrition Facts label to make quick, healthy food decisions. This information helps you to make
decisions about the food you buy and eat so you can follow a healthy diet.
PATHFIT 2
EXERCISE BASED-FITNESS
the % Daily Value and provides general nutrition advice on calories. The highlighted key
areas in the Nutrition Facts label below.
1.
Serving Information
Page
33
First, check the nutrition facts label for servings per container and size. Serving sizes are
given in cups or pieces followed by the metric amount, e.g., grams, for easy comparison. (g).
People usually eat the serving. It's diet-free. The serving size determines the label's nutrient
amounts, including calories. Check serving size and food package, count. Do you eat half, one, or
more servings? Sample label lasagna serves 1 cup. Two-cup servings. Double the sample label's
calories, nutrients, and percent of daily value (%DVs for two servings).
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Example
One
Serving
of
Lasagna
Two
Serving
of
Lasagna
%DV
Serving Size
1 cup
2 cups
Calories
280
560
Total Fat
9g
12%
18g
24%
Saturated Fat
4.5g
23%
9g
46%
Trans Fat
0g
Cholesterol
35mg
12%
70mg
24%
Sodium
850mg
37%
1700mg
74%
Total
Carbohydrate
34g
12%
68g
24%
Dietary Fiber
4g
14%
8g
29%
Total Sugars
6g
Added Sugars
0g
Protein
15g
Vitamin D
0mcg
0%
0mcg
0%
Calcium
320mg
25%
640mg
50%
Iron
1.6mg
8%
3.2mg
20%
Potassium
510mg
10%
1020mg
20%
0g
12g
0%
0g
0%
30g
Calories
Page
This food's calories measure its energy. Lasagna has 280 calories. What if you devoured
the package? You'd consume 1,120 calories from 4 servings.
34
2.
%DV
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Balance your calorie intake and expenditure to maintain a healthy weight. Nutritional advice
recommends 2,000 calories per day. Age, sex, height, weight, and activity level affect your calorie
needs.
Remember: Calories depend on servings. Overeating causes obesity.
3.
Nutrients
It displays health-related nutrients. Look for foods with more of the nutrients you want
and less of the nutrients you don't like reduce saturated fat, sodium, and added sugars.
Associated eating too much-saturated fat, sodium, and added sugars based on the recommended
limits because it can increase the risk of cardiovascular disease and high blood pressure. Adding
sugars can make it hard to meet nutrient needs while staying within calorie limits.
What have added sugars?
The Nutrition Facts label lists Total Sugars, which includes natural sugars like milk and fruit
as well as any added sugars. Total sugars have no daily reference value because there is no daily
recommendation.
The Nutrition Facts label lists added sugars as sucrose or dextrose added during food
processing, table sugar, syrups, honey, and concentrated fruit or vegetable juices. High-sugar
diets can make it hard to get enough nutrients while staying within calorie limits.
A sweetened yogurt container might list the following:
Page
Ex.
35
Note: The word "includes" before Added Sugars on the label means the product's grams of Total
Sugars include Added Sugars.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Label Total Sugars. The product has 15 grams of sugar—7 grams of added sugars and 8 grams
of naturally occurring sugars.
More fiber, vitamin D, calcium, iron, and potassium . Americans rarely get the recommended
amounts of dietary fiber, vitamin D, calcium, iron, and potassium. They're recommended
nutrients. Dietary fiber increases bowel movements, lowers blood glucose and cholesterol, and
cuts calories. Vitamin D, calcium, iron, and potassium-rich diets reduce the risk of osteoporosis,
anemia, and high blood pressure.
Remember: Use the label to support your personal dietary needs—choose foods with more of
the nutrients you want and less of the nutrients you may want to limit.
4.
The Percent of Daily Value (%DV)
A food's %DV is its nutrient's Daily Value. The Daily Values are daily nutrient intake limits
in grams, milligrams, or micrograms. A serving's %DV indicates how much a nutrient contributes
to a daily diet. The %DV shows if a food is high or low in a nutrient. Does the %DV require a
percentage calculation? The label (%DV) calculates it for you! It puts all nutrient numbers on a
daily scale (0–100%DV) to help you understand them. %DV doesn't equal 100% vertically. Instead,
the %DV is the percentage of the daily value for each nutrient in a food serving. It can tell you if
a food is high or low in a nutrient and how much it contributes to your daily diet.
General Guide to %DV
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
Page
 Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium
 Lower in %DV for Saturated Fat, Sodium, and Added Sugars
Example
36
 5% DV or less of a nutrient per serving is considered low
 20% DV or more of a nutrient per serving is considered high
More often, choose foods that are:
PATHFIT 2
EXERCISE BASED-FITNESS
The sample nutrition label lists one serving's sodium content. Is 37% DV contributing much to
your diet? Check %DV's, General Guide. This high-sodium product has 37% DV. Two servings
provide 74% of the DV for sodium, nearly three-quarters of a day's worth.
Guide for a balanced diet and physical fitness
To be healthy you need a balanced diet. That means a diet that matches your energy
needs and gives the right mixture of nutrients and fiber. A balanced diet is 15% protein, 30% fat,
and 55% carbohydrates.
 If you have to lift your own body weight, for example, jumping, you won’t be building up
a huge muscle mass in training so your build shouldn’t require huge amounts of calories.
 If you are doing long-distance work then you need to have plenty of starchy
carbohydrates.
 No athlete needs to eat fatty foods, fats are made from excess carbohydrates.
 By eating a balanced diet you will get enough fat for long-distance/time sports, enough
carbohydrates (for aerobic work) enough protein9repairs), and enough vitamins.
 Cut down on salt, sugar, fatty, and processed (ready to cook) meals.
 Eat plenty of fresh fruit and vegetables.
1.
2.
3.
Page
4.
5.
Group students in 5
Each group will be given a sample of food nutritional labels.
Discuss with your group the nutritional facts you have identified and assess
them based on the guidelines.
Report to the class your assessment within a maximum of 8 minutes per group.
Make a group infographic presentation from your understanding of a
balanced diet.
37
Apply
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY
PATHFIT 2
EXERCISE BASED-FITNESS
Assess
Short Quiz (2 pts each)
1.
What is the acronym of BMR?
2.
What two units are used to measure energy?
3.
If you eat more food than you need for energy, what happens to the extra?
4.
What is meant by total sugar from added sugar in a food nutritional label?
5.
Why understanding the nutritional label on food is very important before eating it?
References
Daily
Value
on
the
New
Nutrition
and
Supplement
Facts
Labels(nd).
https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-andsupplement-facts-labels
Page
38
Sally Foundation and Linda Goodwin (2009).3rd edition PE to 16.oxford university press. new york.
DR.VISMINDA L. DETALLA,JD.
CSPEAR,MSU-MAIN,MARAWI CITY