EXERCISE FOR FITNESS
Course Description
Exercise is physical activity that is planned, structured, and repetitive for
the purpose of conditioning the body. Exercise consists of cardiovascular
conditioning, strength and resistance training, and flexibility.
Purpose
Exercise is essential for improving overall health, maintaining fitness, and helping to
prevent the development of obesity , hypertension , and cardiovascular disease.
Surveys conducted by the Centers for Disease Control and Prevention (CDC)
indicate that 61.5 percent of children aged nine to 13 years do not participate in
any organized physical activity (for example, sports , dance classes) and 22.6
percent are not physically active during their free time. According to the American
Obesity Association, approximately 30 percent of children and adolescents aged six
to 19 years are overweight and 15 percent are obese.
Read more: http://www.healthofchildren.com/E-F/Exercise.html#ixzz6U4qM7XPd
MODULE 1
Compiled by:
Victor B.Aboyo
Instructor
Module 1 | Chapter 1: Exercise for Fitness
1
Course Outline
Module
Number
Module 1
Module 2
Contents
Chapter 3: Healthy Lifestyles
Assessment
Period
Chapter 1: Exercise for
Fitness
Lesson 1: Physical Activity &
Exercise
Lesson 2: Importance of an
Active Lifestyle
Prelim
Lesson 3: Barriers to an Active
Lifestyle
Lesson 4:Principles of Exercise
Training
Lesson 5:Parts of an Exercise
Program
Prelim Examination: September 6-8, 2021
Chapter 2: Types of Fitness
Activity
Lesson 1:Aerobic Training
Midterm
Lesson 2: Resistance Training
Lesson 3: Flexibility Training
Time
Frame
Semi-Final
Lesson 1: Smoking
Lesson 2: Poor Dietary Habits
Module 3
Lesson 3: Sedentary Lifestyles
Lesson 4:Proper Nutrition for
Exercise
Lesson 5: Eating Habits and
Weights Control
Lesson 6: Causes and Effects of
Stress
Semi-Final Examination: November 8-9, 2021
Module 4
Lesson 1: Appropriate Stress
Management
Lesson 2: Appropriate Stress
Final
Management
Lesson 3: Counter Productive
Coping Stress
Final Examination: December 20-22, 2021
Midterm Examination: October 7-9, 2021
Module 1 | Chapter 1: Exercise for Fitness
2
Grading System
How Do You Use This Module?
The grading system is as follows:
Assessment Period
Prelim & Midterm
Module 1
Module 2
Self-Assessments & Activities
60%
50 points
50 points
Major Exams
40%
Total
100%
Semi-Final & Final
Module 3
Module 4
60%
50 points
50 points
40%
100%
(Midterm Grade + Final Grade) / 2 = Final Grade
This module is written in a very user-friendly manner. Definitions,
processes and samples are included as an input knowledge or as a guide.
Instructions are made clear and straight to the point. Your resourcefulness
and creativity are needed to be able to answer or do the task well. Just
follow the directions and you will be guided as you move on page after
page.
In this module, you are required to go through a series of activities
in order to complete each learning outcome. Each chapter has lessons with
Specific Learning Outcomes, Discussions, Written Works, and Performance
Tasks. Follow and perform the activities on your own. If you have questions,
do not hesitate to ask for assistance from your instructor.
Remember to:

Read and understand the Specific Learning Outcome(s). These tell
you what you should know and be able to do at the end of this
module.

Work through all the information and complete the activities in
each section.

Read the discussions very well. Suggested references are included
to supplement the materials provided in this module.

After reading every discussion, test yourself on how much you
learned by means of the Written Works. Use the White Book to
write your answers.

Demonstrate what you learned by doing the Performance Tasks.
You must be able to apply what you have learned in another activity
or in real life situation.

Keep all the outputs in your portfolio as a record of your
accomplishments and submit on the designated period.
Module 1 | Chapter 1: Exercise for Fitness
3
Table of Contents
Learning Objectives
Title
Page Number
How Do You Use This Module……………………………………………………………………
Module 1:
Chapter 1: Exercise for Fitness
Lesson 1: Physical Activity and Exercise……………………………………
Lesson 2: Importance of an Active Lifestyle………………………………
Lesson 3: Barriers to an Active Lifestyle ……………………………………
Lesson 4: Principles of Exercise Training ……………………………….
Lesson 5: Parts of an Exercise Program ……………………………………
References…………………………………………………………………………………………………
2
3
3
5
6
7
14
15
At the end of this lesson, the studeents should be able to:
1 Distinguished aerobic exercise from muscle and bone-strenghtening exercise
2. Explain the physical activity pyramid
3. Describe the importance of moderate to vigorous physical activities on health
and performance.
Physical activity is movement that is carried out by the skeletal muscles that
requires energy. In other words, any movement one does is actually physical
activity. Exercise, however, is planned, structured, repetitive and intentional
movement intended to improve or maintain physical fitness.
CLASSIFICATION OF RISK FACTORS
What is a risk factor?
A risk factor is something that increases your chance of getting a disease.
The more risk factors for coronary heart disease that you have, the greater your
chance of getting the disease.
CHAPTER 1
EXERCISE FOR FITNESS
Lesson 1: Physical Activity and Exercise
What are the risk factors for coronary heart disease?
Some risk factors are called modifiable, because you can do something
about them. There are other risk factors, called non-modifiable, which you can’t
change.
However, many non-modifiable risk factors can be controlled and their
effect reduced by making changes to your lifestyle.
What are the modifiable and non-modifiable risk factors?
Modifiable risk factors include:
 Smoking
 high blood pressure
 diabetes
 physical inactivity
 being overweight
 high blood cholesterol.
Module 1 | Chapter 1: Exercise for Fitness
4
The good news is that the effect of many risk factors can be changed (you
cannot change the risk factor, only its effect). The effect of these modifiable risk
factors can be reduced if you make lifestyle changes.
These modifiable risk factors are covered in more detail in Topic 4:
Preventing risk factors:
 high blood pressure
 physical inactivity smoking (high blood cholesterol
 smoking

diabetes
 high blood cholesterol
 being overweight
Risk factors
Common, preventable risk factors underlie most noncommunicable
diseases. Most noncommunicable diseases are the result of four particular
behaviours (tobacco use, physical inactivity, unhealthy diet, and the harmful use of
alcohol) that lead to four key metabolic/physiological changes (raised blood
pressure, overweight/obesity, raised blood glucose and raised cholesterol).
More information on each risk factor is available through the links below (ordered
alphabetically).
Module 1 | Chapter 1: Exercise for Fitness
5
Lesson 2: Importance of an Active Lifestyle
What regular physical activity can achieve
Why exercise & physical activity is so important
If you already have type 2 diabetes, physical activity can help to improve
the body's response to insulin, which can:
 lower blood glucose levels
 help control weight
 lower heart disease risk
Regular physical activity can help to ease back, muscle and joint pain,
promotes better sleep, increases energy levels and lowers the risk of developing a
number of significant conditions and diseases.
Depression
How important is physical activity
Research shows regular physical activity of light or moderate intensity can
lead to a reduction in the symptoms of depression by up to 50%, especially in
women.
What regular physical activity can achieve
 Helps block negative thoughts
 Distracts from daily stresses
 Osteoporosis & bone health
Heart disease
How important is physical activity
How important is physical activity
Women are at a much higher risk than men of developing osteoporosis.
The most common risk factors for developing heart disease in Australia are:
 lack of physical activity
 poor diet
What regular physical activity can achieve
Increases muscle strength helps to improve
https://jeanhailes-stage.ev7.c... the risk of falls and fractures in older age
What regular physical activity can achieve
 Lower blood pressure
 Lower blood cholesterol levels
 Reduced body fat
 Diabetes
Arthritis
How important is physical activity
Around three million Australians have some form of arthritis.
What regular physical activity can achieve
How important is physical activity
100,000 people develop diabetes annually in Australia and being physically
inactive is a major contributing factor.
Regular light exercise can help to:
 relieve joint stiffness
 build muscle strength
 lower feelings of stress or depression
 maintain independence for longer
 Weight loss
Module 1 | Chapter 1: Exercise for Fitness
6
How important is physical activity
Excess body weight is often a result of too little physical activity.
What regular physical activity can achieve
Even moderate-paced walking (about 5km/h) burns calories and gets your
metabolism going.
1.
Lack of interest (by far the #1 factor)
Prior to starting a program, have your older customer examine all their options.
Would they prefer taking a class or going solo? Are they a morning or night person?
Does indoor fitness appeal to them, or would they prefer to play outside? Could they
dedicate large blocks of time to physical activity or could they fit only shorter, more
frequent intervals into their schedule? What are their real world goals?
Lesson 3: Barriers to an Active Lifestyle
BARRIERS TO PHYSICAL ACTIVITY
Your barriers to physical activity fall into one or more of seven categories:
lack of time, social influences, lack of energy, lack of willpower, fear of injury, lack of
skill, and lack of resources. A score of 5 or above in any category shows that this is an
important barrier for you to overcome.
Young or old, people tend to enjoy things that interest them, that help them
reach a goal or that is fun and social. By simply asking what they like to do you can
break this barrier down one program at a time.
2.
Six Barriers to Physical Activity Participation
Research published in the British scientific journal Age and Ageing found
that older adults are highly knowledgeable about the health benefits of physical
activity, yet many remain inactive due to the many barriers to participation. This
article examines these barriers and suggests ways in which you and your organization
can reduce or eliminate their impact on the physical activity levels of older adults.
Shortness of breath
Shortness of breath can be due to a variety of health issues. It can also be
that they are simply out of shape. Meet with their healthcare provider to see
whether you’ll need to consider any special modifications before starting an exercise
program. If necessary, get clearance to begin a program. Educate members that
there are ways to address issues to improve their quality of life.
. Joint pain
According to the Arthritis Foundation, regular, moderate exercise offers a
whole host of benefits to people with arthritis. By exercising, your member can
reduce joint pain and stiffness; build strong muscle around the joints, and increase
flexibility and endurance.
Module 1 | Chapter 1: Exercise for Fitness
7
Enter the five principles of training … we use these principles of training
because we know that when we test the muscle systems with workloads that it’s
not accustomed to, previously, the body will respond and adapt to the next
exposure to the same or greater stimulus and workload by getting stronger in order
to handle the new load.
Here are the 5 principles of training essential to a solid exercise program:





A set in exercise program design is defined as a group of consecutive
repetitions [8]. The literature shows that a single set performed to failure is enough
to induce muscle hypertrophy and strength gains in both untrained and trained
subjects
Overload
Progression
Specificity
Variation
Reversibility
1. OVERLOAD
Repeatedly practicing a skill or a series of movements past required performance is
a method of overloading where quality and quantity are used to master said skill or
series of movements and to overcome and minimize error. Skills and movements
are of higher quality when fatigue does not affect the trainee’s ability to properly
pattern movements.
Lesson 4: Principles of Exercise Training
THE 5 PRINCIPLES OF TRAINING: WHY WE DO WHAT WE DO
Let’s be real, the body isn’t a big fan of any form of change on any level. In
fact, the human body is actually quite acquiescent to growth and change and at the
same time, will fight tooth and nail against efforts to bring about said change. On a
cellular level the body is highly adaptable and efficient at making both negative and
positive changes but it does not like change that seeks to shed excess body fat or add
muscle and it will protect itself by putting on more fat and resisting muscle growth.
The body functions by the integration of muscular systems. Think about it:
we walk, we chew, we breathe, we have bowel movements, our heart beats, we talk,
we blink, etc…and any dysfunction within this system of muscles creates
malfunctions and prevents these activities from carrying out their normal function.
So, when we put our bodies under the stress of exercise, we engage all of these
muscular systems. And since muscles require a LOT of energy, they require a healthy
and steady supply of oxygen and nutrients, we, as trainers, novices, and athletes,
want to take advantage of these resources.
2. PROGRESSION
To ensure that results will continue to improve over time, the degree of the training
intensity must continually increase above the adapted work load. Increasing weight
is the most popular and most applicable method of progression; however,
progression can also be accomplished by changing frequency, number of exercises,
complexity of exercises, the number of sets, and in any combination.
3. SPECIFICITY
Exercise is stress and because the body efficiently acclimates to stress, specificity is
imposing a specific type of stress on the body repeatedly and in a variety of ways.
The Specific Adaptations to Imposed Demands (SAID) affirms that the body will
improve its performance of a specific exercise over time.
4. VARIATION
Exposing the body to an entirely new stimulus creates consistent performance
enhancements and will lower the risk of over-use injuries, over-training, lessen
boredom, and aid in maintaining training intensity. Altering load, volume,
frequency, exercise variety, and rest periods can also enhance performance.
Module 1 | Chapter 1: Exercise for Fitness
8
5. REVERSIBILITY
The benefits of training are lost with prolonged periods without training. On the flip
side, this also means that the detraining effect can be reversed once training is
resumed. Extended rest periods reduce fitness and the physiological effects
diminish over time which throws the body back to its pre-training condition …
reductions in performance can be lost in as little as two weeks and sometimes
sooner. Interestingly, training has a lingering effect even when discontinued in that
strength levels after de-training are seldom lower than pre-training levels.
You can also use the SMARTER objectives in setting your fitness goals
TO RECAP
Homeostasis is the body’s physiological response to overall equilibrium, stability
and internal/external comfort. For the most part, any activity that disrupts the
body’s homeostatic state will trigger a series of actions within our integrated
muscular system: increased heart rate, blood flow, oxygen consumption, etc.. So, in
order to create a positive change and muscle hypertrophy-even a less extreme goal
of simply increasing cardio health, will disrupt homeostasis. The body likes
homeostasis … it will fight to maintain homeostasis, this is normal, barring any
preexisting health concerns.
As you design your fitness program, keep these points in mind:
 Consider your fitness goals. ...
 Create a balanced routine. ...
 Start low and progress slowly. ...
 Build activity into your daily routine. ...
 Plan to include different activities. ...
 Try high-interval intensity training. ...
 Allow time for recovery. ...
 Put it on paper.
What factors should be considered when designing a personal fitness program?
The 5 key factors to consider in an exercise program:
1. Range of movement
2. Strength
3. Fitness
4. Osteoporosis
5. Weight control
Module 1 | Chapter 1: Exercise for Fitness
9
HOW DO I EVALUATE MY FITNESS LEVEL?
How to do this exercise
10 Ways To Test Your Fitness
Measuring fitness isn't just about tight abs, lifting heavy weights or fast running
times. There are other less obvious ways to test your fitness; here are 10 ways that
you can test your fitness yourself.
Assume a push-up position (if you can’t do any push-ups, then assume a modified
position with your knees and lower legs on the floor). Each repetition must be
executed with good technique: the body should remain in a straight line, the head
should be in line with the spine, and the arms should bend to at least 90 degrees.
1. Resting Heart Rate – To Assess Aerobic Fitness
Counting the number of beats of your resting heart rate (RHR) is a useful way of
indicating your fitness progress. It should reduce as your aerobic fitness improves.
Results of this exercise technique:
Your resting heart rate (RHR) represents the number of times your heart beats each
minute when you are at rest. Since a strong cardiovascular system allows your heart
to pump more blood with every beat, a lower RHR tends to correspond with higher
aerobic fitness. Some athletes have recorded a RHR of 40.
25 to 29 for men / 20 to 24 for women = Good
How to do this exercise
To measure your RHR, place two fingers either on your neck, just below your
jawline (carotid artery), or on your wrist (radial artery), and then count the number
of beats you feel in 60 seconds. You should count the first beat as ‘zero’. It is often
thought that the best time to take our RHR is first thing in the morning.
Results of this exercise test:
60 or less = Good
61 to 80 = Average
81 to 100 = High, but still considered acceptable
101 or more = Abnormally high (not good!)
our resting heart rate is a useful marker of your fitness progress, as it will drop as
you get fitter.
2 Push-Ups – To Assess Upper-Body Muscular Endurance
Push-ups are a great indicator of your upper body strength and the progress of your
muscle building exercise. Technically, this test measures muscular endurance rather
than pure strength, as it is based on how many you can do in a fixed period of time
rather than how much weight you can lift – but it is still a respectable measure of
upper-body strength. Push-ups challenge the chest, shoulder and upper arm
muscles – and require good core stability.
30 or more for men / 25 or more for women = Excellent
20 to 24 for men / 15 to 19 for women = Not bad
19 or less for men / 14 or less for women = Needs work!
3. Head Turning – To Assess Neck Flexibility
Testing the flexibility of your neck will tell you how much more stretching and
mobilizing exercise you need to do to fully protect it from feeling tight.
The neck is the most mobile part of the spine – or at least it should be! Often the
neck gets tight on one side due to favouring that side when using the phone,
carrying a bag and completing oth How to do this exercise
To test your neck flexibility, sit up tall and look straight ahead. Get someone to
stand directly behind you as you rotate your head to the right. Ask them to note
how much of your profile they can see. Eyelashes of the left eye? Nose in full
profile? Now slowly return to the center and rotate your head to the left. Again, get
your observer to assess how much of your profile they can see.
Results of this neck exercise
If you find you have a greater range of motion in one direction than the other, then
you should incorporate stretches and mobilising exercises into your fitness routine
to extend your flexibility.er everyday tasks.
Module 1 | Chapter 1: Exercise for Fitness
10
4. 12-Minute Walk/Run – To Assess Cardio Capacity
Kenneth Cooper – the man credited for inventing ‘aerobics’ – developed his ‘Cooper
Test’ in the 1960s and the method is still widely used to measure cardiovascular
fitness. The test is mainly designed for running exercise – but you can walk it if
necessary.
The important thing is to maintain a steady pace, rather than go hell for leather for
three minutes and then crawl for the remaining nine. Cooper’s results are based on
a mixed gender sample of thousands of people.
How to do this exercise
Use a flat, measurable route (an athletics track is ideal) or a treadmill. After a fiveminute warm-up, set a stopwatch and run or walk at as fast a pace as you can
sustain for the duration of the test. Record the distance and compare it to the
values below.
Results of this exercise
1.46 miles (2.35 km) or more = Excellent
1.33 to 1.45 miles (2.14 to 2.33 km) = Good
1.32 to 1.26 miles (2.12 to 2.03 km) = Fair
1.25 miles (2.01 km) or less = Poor
5. Plank – To Assess Core Stability
You’ve almost certainly heard of core stability (the strength and function of the
deep stabilizing muscles of the trunk) – but how is yours? ‘The plank’ will give you
the answer, as it is a position that you will find difficult to hold if your core stability
is poor. Simply practicing this exercise movement will soon get your core stabilizers
firing.
How to do this exercise
Lie on your stomach with your forearms on the floor, elbows directly under your
shoulders, fists facing each other. Tighten your core muscles, curl your toes under,
then press down through your forearms and extend your legs to lift your body. Your
head, neck, back and legs should form a straight line (like a plank of wood). Hold
this position for as long as possible.
Results of this exercise
Holding the plank for two minutes is considered the benchmark for very good core
strength. If you can hold the position for more than one minute, then you have a
relatively strong core. A time of 30 to 60 seconds is average, while less than 30
seconds means that you need to work on it more.
6. Loop-The-Loop – To Assess Shoulder Mobility
Hours working at a computer, surfing the net, watching TV, driving or simply sitting
with poor posture can cause the shoulders to tighten up and the joints to lose
mobility. The loop-the-loop exercise test assesses your shoulder mobility in all
directions.
How to do this exercise
Sit or stand with your right arm straight up, and then bend your forearm from the
elbow and reach your hand down to between your shoulder blades. Then take the
left arm behind you, palm outwards, and attempt to make the hands meet.
Results of this exercise
If you can link the fingers, then you’re doing exceptionally well. If they touch, you’ve
got no problems. If the fingertips are less than two inches apart, you could do with
a bit of extra mobility, and if the gap is more than two inches, you definitely need to
do some more shoulder work. If the test is easier to do on one side than the other,
it means that there is an imbalance between the right and left sides that needs to
be addressed, too.
7. Vertical Jump – To Assess Explosive Power
Power is the ability to exert a force quickly. It’s what gets sprinters off the blocks
and basketballers shooting hoops. To exert power, all your muscle fibers have to be
recruited, so people with lots of endurance, but less strength, are often quite poor
at it.
Module 1 | Chapter 1: Exercise for Fitness
11
How to do this exercise
To assess your power, stand next to a clear wall space and raise your arm which is
closest to the wall as high as possible while standing with your feet flat on the floor.
Mark the spot where your fingertips touch the wall. Once you’ve done this, leap up
as high as possible, arms overhead, and touch the highest point you can on the wall.
If there isn’t anyone there to mark the spot you reach, you can smudge some chalk
on your finger to make a mark. Now you need to subtract your standing height from
your jumping height in cm and compare your result to those below.
Results of this exercise
61 to 70 cm for men / 51 to 60 cm for women = Very good
51 to 60 cm for men / 41 to 50 cm for women = Good
41 to 50 cm for men / 31 to 40 cm for women = Average
40 cm or less for men / 30 cm or less for women = Below average
8. Waist-To-Hip Ratio – To Assess Body Fat Distribution
Waist-to-hip ratio (WHR) is an assessment of the proportion of fat stored around
the waist compared to the hip girth. Having an apple shape (carrying excess fat
around the stomach) is worse for your health than having a pear shape (carrying
excess baggage around your hips or thighs), as it is associated with heart disease
and diabetes.
9. Wall Sit – To Assess Leg Strength/Endurance
This exercise test – in which you sit on an ‘invisible chair’ against a wall until your
thighs tighten – is a great way to test your lower body strength.
How to do this exercise
Find a wall space, lean your back against it and shuffle your feet forward. Slide your
back down the wall until your knee and hip joints are at a right angle, and then start
your stopwatch. You should look like you are sitting on an invisible chair. Hold the
position as long as you can bear while breathing freely.
Results of this exercise
76 seconds or more for men / 46 seconds or more for women = Very good
58 to 75 seconds for men / 36 to 45 seconds for women = Average
57 to 30 seconds for men / 35 to 20 seconds for women = Below average
30 seconds or less for men / 20 seconds or less for women = Poor
How to do this exercise
Measure the circumference of your hips at the widest part of your buttocks with
the tape held firm but not pulling. Measure the circumference of your waist at the
narrowest point. To determine the ratio, divide your waist measurement by your
hip measurement.
Results of this exercise
For women, a healthy waist-to-hip ratio is less than 0.8. A healthy waist-to-hip ratio
for men is less than 0.9.
Module 1 | Chapter 1: Exercise for Fitness
12
FITT PRINCIPLE
What Is F.I.T.T.?
Understanding the F.I.T.T. principle helps you create a workout plan that will be
more effective in reaching your fitness goals. F.I.T.T. stands for frequency, intensity,
time, and type of exercise. These are the four elements you need to think about to
create workouts that fit your goals and fitness level. Learn how the F.I.T.T. principle
works.
1. Frequency
The first thing to set up with your workout plan is frequency—how often you will
exercise. Your frequency often depends on a variety of factors including the type of
workout you're doing, how hard you're working, your fitness level, and your
exercise goals.
In general, the exercise guidelines set out by the American College of Sports
Medicine give you a place to start when figuring out how often to work out for both
cardio and strength training.
Cardio Workouts
Cardio workouts are usually scheduled more often. Depending on your goal,
guidelines recommend moderate exercise five or more days a week or intense
cardio three days a week to improve your health.
If you want to lose weight, you'll want to work up to more frequent workouts, often
up to six or more days a week.
strength Training
The recommended frequency for strength training is two to three non-consecutive
days a week. You should have at least one to two days between sessions.
Your frequency, however, will often depend on the workouts you're doing, because
you want to work your muscles at least two times a week. If you do a split routine,
like upper body one day and lower body the next, your workouts will be more
frequent than total body workouts.
2. Intensity
Intensity has to do with how hard you work during exercise. How you can change
the intensity depends on the type of workout you're doing.1
The general recommendation is to work at a moderate intensity for steady-state
workouts. Interval training is done at a high intensity for a shorter period of time.
It's a good idea to have a mixture of low, medium, and high-intensity cardio
exercises so you stimulate different energy systems and avoid overtraining.
3. Time
The next element of your workout plan is how long you exercise during each
session. There isn't one set rule for how long you should exercise, and it will
typically depend on your fitness level and the type of workout you're doing.
Cardio Workouts
The exercise guidelines that suggest 30 to 60 minutes of cardio but the duration of
your workout depends on what you're doing.1
If you're a beginner, you might start with a workout of 15 to 20 minutes. If you're
doing steady-state cardio, such as going for a run or getting on a cardio machine,
you might exercise for 30 to 60 minutes. If you're doing interval training and
working at a very high intensity, your workout will be shorter, around 20 to 30
minutes.
Having a variety of workouts of different intensities and durations will give you a
solid, balanced cardio program.
4.Type
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one
to manipulate to avoid overuse injuries or weight loss plateaus.
Cardio Workouts
Cardio Workouts--There are different ways that you can measure your workout
intensity. For cardio, you will usually monitor intensity by heart rate, perceived
exertion, the talk test, a heart rate monitor, or a combination of those measures.
Module 1 | Chapter 1: Exercise for Fitness
13
Cardio is easy to change, since any activity that gets your heart rate up counts.
Running, walking, cycling, dancing, and the elliptical trainer are some of the wide
variety of activities you can choose.
A proper warm up has a number of very important key components. These
components, or parts, should all work together to prepare the individual for sports
performance and minimize the likelihood of sports injury from physical activity.
Having more than one go-to cardio activity is the best way to reduce boredom, and
your body needs variability along with progressive overload.
Warm Up Exercises and Stretches
Lesson 5: PARTS OF AN EXERCISE PROGRAM
1.
Warm Up
What is a Warm Up and How to Warm Up Properly?
Warm up properly and reduce the risk of sports injury with these warm up exercises
and stretches.
by Brad Walker | First Published November 22, 2001 | Updated April 5, 2020
The warm up exercises are crucial to any sports or fitness training program. The
importance of a structured warm up routine should not be under estimated when it
comes to preventing sports injury.
What is a Warm Up?
A warm up (as it relates to physical activity and exercise) is any activity, either
physical or mental, that helps to prepare an individual for the demands of their
chosen sport or exercise.
2. Exercise Load
Exercise Load, Loading. The increase in performance generally is related to the
achievement of adaptive changes in the organism. Adaptive changes can be
achieved by repeated application of Exercise load. The way to achieve adaptive
changes in the organism is a systematic repetition of Exercise load.
Module 1 | Chapter 1: Exercise for Fitness
14
3. Cool Down
Easy exercise that will allow the body to gradually transition from an exertional
state to a resting or near resting state.
Self-Assessment 1 (10 points)
1.
Why is Physical activity very significant to the Human Body?
Self-Assessment 2 (10 points)
1.
What factors should be considered when designing a personal fitness
program and why you considered these factors?
Self-Assessment 3 (10 points)
1.
What are the advantages of a daily exercise? And what good does it do to
your body?
Activity 1 (10 points)
1.
Which boosts metabolism 24 hours a day, seven days a week? And explain
why they are effective?
Activity 2 (10 points)
1.
Make a research with regards to the major side effect of exercising……
walking specially?
Illustrate or submit pictures to authenticate the positive side effects.
Module 1 | Chapter 1: Exercise for Fitness
15
WEB SITES
Ekeland, E., et al. "Exercise to Improve Self-Esteem in Children and Young People."
The Cochrane Collaboration , 2004. Available online at
http://www.medscape.com/viewarticle/486742 (accessed November 29, 2004).
IDEA Health and Fitness Association. Fitness for Your Child. 2004.
http://www.ideafit.com/articles/fitness_child.asp (accessed November 29, 2004).
"Physical Education for Preschoolers." KID-FIT , 2004. Available online at
http://www.kid-fit.com (accessed November 29, 2004).
Jennifer E. Sisk, MA.
Module 1 | Chapter 1: Exercise for Fitness
16