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PATH FIT 2 - Lecture notes 1-5
Physical Activities towards Health and Fitness 2 (Pangasinan State University)
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Republic of the Philippines
PANGASINAN STATE UNIVERSITY
Lingayen, Campus
COLLEGE OF ARTS SCIENCES AND LETTERS
General Education Department
PATH FIT 2 HANDOUT
Movement Enhancement
INTRODUCTION:
Legal Basis (Law) why students are required to take up PE subjects as part of the completion of their
course.
In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the state shall promote physical
education and encourage sports programs, league competitions to foster self-discipline, teamwork and
excellence for the development of a healthy and alert citizenry.
This provision recognizes and underscores the importance of PE as a promoter of moral values and as a
delivery system for the development of a healthy and alert citizenry.
FUNDAMENTALS OF FITNESS
Five (5) Key
components to a Healthy Life
Physical Activity (regular physical exercises)
Good Nutrition (balance, equal intake of food nutrients, fat, carbo,
etc.)
Stress Alleviation ( activity to release stress, lifestyle)
Psychological Balance ( not temporarily agitated, focused, mind
set)
Routine Check-ups (cholesterol level and count, BP, Blood sugar, etc)
EXERCISE
Generally, it is an activity for training the mind and improving the physical condition.
Exercise is not just for Olympic hopefuls or supermodels. In fact, one is never too unfit, too
young or too old to get started. Regardless of your age, gender or role in life, you can benefit
from regular physical activity. If you’re committed, exercise in combination with a sensible
NUTRITION can help provide an overall sense of well-being and can even help prevent chronic
illness, disability and premature death.
It is a systematic, planned performance of bodily movements, postures or physical activities
intended to provide a means to:
 Remediate or prevent impairments
 Improve, restore or enhance physical function
 Prevent or reduce health risk factors
 Optimize overall health status, fitness or sense of well being
Training
It is a systematic process in which athletes improve their fitness to meet the demands of their
sport/activity
BENEFITS OF REGULAR PHYSICAL ACTIVITY/ EXERCISE
Improved Health (efficiency of heart and lungs)
Improved sense of well-being (more energy, less stress)
Improved appearance (weight loss, toned muscles, improved posture)
Enhanced social life ( improved self-image, opportunities to make new friends)
Increased stamina ( increased physical abilities, improved immunity to minor
illnesses)
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PERIODS OF EXERCISE
Exercise routine should be done at least three times a week, at least thirty minutes to hour a day.
1. WARM-UP EXERCISES
This period lasts for 5-10 minutes depending on the intensity of the kind of exercise to be
undertaken. It is purposely done to increase the temperature of the body and its stretches and limbers
up the muscles and speeds up the action of the heart in preparation for a more vigorous and intense
activity.
2. EXERCISE PROPER/WORK OUT/ CIRCULATORY PERIOD
Usually low intensity activities that build and increase flexibility, muscle strength, endurance and
tone up the abdominal, back, legs, arms and other major muscles.
Includes variation of drills
You should dress appropriately for the workout so that you will enable to move freely and safely.
Some exercise physiologists have suggested that a work-out or conditioning period, might consists of
the following:
i. 10 to 15 minutes warm-up
ii. 10 minutes of strength exercises
iii. 20 minutes of cardio respiratory exercises iv. 5 to 10 minutes cool-down
Conditioning Exercises – builds up and increases flexibility, muscle strength and endurance and
tones up the major muscle groups.
3. COOLING OFF/ COOL DOWN EXERCISES
This part of training helps in returning the blood to the heart for reoxygenation, thus preventing
a pooling of the blood in the muscles of the arms and legs.
EXAMPLES OF EXERCISE OR WORKOUT PROGRAMS (FITNESS PROGRAMS)
1. Meditative Exercise
Taichi
Kata
Yoga
Pilates
Yogalates, etc.
2. Percussive Workouts (with box and kick)
CardioKickbox
CardioKungFu
Taebo
AeroKaebo,etC
3. Dance Workouts
Aerobic Dance
Latin Aerobics /Zumba Aerobics (salsa, Chachacha,etc)
Hiphop Aerobics
Hiphop Abs
Turbo Jam
Belly Dancing
Pole Dancing
Sensual Dancing
Bump and Grind
Dance Moves
Dance Fusions, etc.
4. Sports
and Recreational Workout
Ballgames
Racquet games
Cycling
Running
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Trekking
Mountaineering
5. Resistance Workout
Exercises that require weight training and other resistance.
JULIET L. ABAD-GELIDO’19
TWO KINDS OF EXERCISES
1. RESPONSE – broken type of exercises, wherein students/clientele moves only when the next
count or command is given.
Example: Free hand exercises, light apparatus exercises
2. RHYTHMIC – continuous, following a definite cadence until the command for stopping is given.
Example: Marching, calisthenics
METHODS OF EXERCISES
1.
AEROBIC EXERCISES
It is any rhythmical activity that causes a sustained increase in heart rate, respiration and muscle
metabolism.
It refers to exercise which is modern intensity, undertaken for a long duration.
It also means “with oxygen” and refers to the use of oxygen in a muscle’s energygenerating process.
The goal of aerobic exercise is to increase cardiovascular endurance.
EXAMPLE: Jogging, swimming, running and jumping rope, bicycling, dancing, hiking
continuous training.
2. ANAEROBIC EXERCISE
Includes strength and resistance training, tone muscles, as well as improve bone strength,
balance and coordination.
EXAMPLES: Weight training, functional training, interval training, sprinting, and high
intensity interval training increase short-term muscle strength.
3. CALISTHENICS
It is a systematic, rhythmic bodily exercises usually without apparatus. When used for fitness,
exercise series should be carried out in a steady and continuous fashion with no rest between
exercises.
EXAMPLE: Jumping jack, push-ups wind mill
4. ISOMETRIC (concentric)
It involves the contraction of muscles without movement. Used for muscular strength,
endurance and muscle tone.
It is one of the fastest ways to develop increased static-passive flexibility.
EXAMPLE: Pushing the wall, push-ups, hand push, spine extensions
5. ISOTONICS
It involves muscle contraction of muscle
with movement. lengthening of muscles
Shifting of Resistance
6. ISOKENITICS
It requires movement with controlled resistance, usually involving exercising machines. It is also
possible to do isokinetic exercises with a partner instead of machines.
7. DYNAMIC EXERCISE
It keep joints, connecting tissues and muscles in good condition.
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It involves exercises and activities where movement and some resistance or load is involved.
EXAMPLE: Swimming, walking, cross country skiing, bicycling, weight training
8. THERAPEUTIC EXERCISE
Use as a rehabilitative method in treating disease or illness.
If you are interested on improving your overall FITNESS, health experts recommended that you should get
atleast 30 minutes of moderately intense physical activity on all or most days of the week. Examples of
moderate activity include brisk walking, cycling, and swimming or home yard work. Instead of thinking in terms
of a specific exercise program, work toward permanently changing your lifestyle to incorporate more activity.
Do not forget that muscles used in any activity, any time of the day, contribute to fitness.
It is good idea to choose more than one type of exercise to give your body a thorough workout and to prevent
boredom, also you might want to choose one indoor exercise and one outdoor activity to allow for changes in
your schedule or for inclement weather. The key to lifetime fitness however is consistency.
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Tips to help you MAKE EXERCISE A HABIT
Choose an activity you enjoy.
Tailor your program to your own fitness level.
Set realistic goals.
Choose an exercise that fits your lifestyle.
Give your body a chance to adjust to your new routine.
Don’t get discouraged if you don’t see immediate results.
Don’t give up if you miss a day; just get back on the track the next day.
Find a buddy-friend for a little motivation and socialization.
Build some rest days into your exercise schedule.
Listen to your body. If you have difficulty breathing or experience faintness or
prolonged weakness during or after exercise, consult the physician.
The combination of good nutrition, hydration, and appropriate workout practices will allow you to carry out
high intensity activities without allowing lactic acid to limit your performance.
PRINCIPLES OF EXERCISE TRAINING AND APPLICATION
1. SPECIFICITY (Adapting to Type of Training)
To develop a particular fitness component, exercise must be performed that specifically designed for
that component. The specific type of exercise you do determines the specific benefit you receive.
Exercise should be specific to particular sport or activity
 For Example, If you want to develop strong arms, do push-ups and pull-ups to empower those
biceps and triceps. If you’d like to lose weight, aim for a mixture of cardio, to burn fat, and
strength training to develop lean muscle mass, which helps your metabolic rate and makes you
look toned and strong.
2.
OVERLOAD PRINCIPLE (Adapting to Amount of Training and FITT Principle)
It is the most basic law of exercise
The only way to produce fitness and health benefits is to make your body do more than it
normally does. The amount of overload needed to maintain or improve a particular level of fitness
component is determined through four dimensions: (FITT)
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F---FREQUENCY--- how often a person exercises
I---INTENSITY------ how hard a person
exercises
T--TIME------------- how long a person exercises (duration)
T—TYPE------------ what kind of exercises a person will do (mode of activity)
FREQUENCY
 Optimum exercise frequency, expressed in number of days per week, varies with the component
being developed and the individual’s fitness goals. Learn to “listen to your body” to obtain a
sufficient amount of rest between workouts.
EXAMPLE: A frequency of 3-5 days per week for cardiorespiratory endurance exercise and 2 or
more days per week for resistance and flexibility training is appropriate for a general fitness
program
INTENSITY (Amount Of Resistance)
 A good way to measure intensity is to monitor a performer’s heart rate. The harder you work, the
faster your heart beats.
 Fitness benefits occur when a person exercises harder than his or her normal level of activity. The
appropriate exercise intensity varies with each fitness components.
EXAMPLE: A person must raise his/her heart rate above normal to develop cardiorespiratory
endurance
A person must lift a heavier weight than normal to develop muscular strength
A person must stretch muscles beyond their normal length to develop flexibility.
TIME (Duration) Repetitions and Sets
 Fitness benefits occur when you exercise for an extended period of time.
 The greater the intensity of exercise, the less time needed to obtain fitness benefits. However, time
will vary greatly depending on the activity the performer is training for.
EXAMPLE: For high intensity exercise such as running, 20-30 minutes is appropriate
For moderate intensity exercise such as walking, 45-60 minutes may be needed SET-refers
to a group of repetitions followed by a rest period.
TYPE (Mode of Activity)
 The type of exercise in which you should engage varies with each fitness component and with your
personal fitness goals.
EXAMPLE: To develop cardiorespiratory endurance, you need to engage in continuous activities
involving large-muscle groups----walking, jogging, cycling, or swimming.
3.
PROGRESSION
The amount and intensity of your exercise should be increase gradually to become stronger.
After your body adapts to an increased exercise intensity, your activity/exercise becomes too easy.
You will need to increase the intensity again. (do more work)
In terms of type of training, progression should be based on the principle of moving from easy activities
to difficult ones.
4.
REVERSIBILITY (Adapting to a reduction in Training)
“Use it or Lose it”
The body adjust to lower levels of physical activity the same way it adjusts to higher levels.
When a person stops exercising, up to 50% of fitness improvements are lost within 2 months. If
you stop exercising for two weeks, your body will start to reverse its progress and go back to the way it
was before you started exercising.
5. INDIVIDUALITY (INDIVIDUAL DIFFERENCES) (Limits on Adaptability)
Everyone is not created with the same capacity to adapt to exercise. Everyone has a unique physical and
mental response to exercise.
Each person responds to training at different rates; a program that works for one may not be right for
another person. There are limits on adaptability, the potential for improvement of any human body.
Don’t be hard on yourself, and don’t try to match with other people, as this may lead to injury and
overtraining. Go at your own pace and be happy with yourself.
6. RECOVERY
Recovery periods allow your body to comply to overload. Like with your diet, moderation is the key with
exercise.
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Variety in an exercise program can also help you get past plateaus.
7. REGULARITY
The benefits of exercise only last when you exercise regularly. This makes your body to adapt to muscles
stimulation.
To maintain effective results, you must exercise persistently. Infrequent exercise can do more harm to
your body than good.
8. VARIETY
Variety helps to keep you excited and engages about your exercise regime. Even the most perfect
exercise program will become sour after a while.
Variety allows recovery and can reduce risk of injury.
It also helps to increase your motivation and progress.
9.
ADAPTATION
It means that the body can adjust to any burden as long as it is done in small increments.
The amount of momentum the body can make depends on the consistency of workouts, genetic
makeup, adequate rest and nutrition.
Adaptation results in less muscle breakdown, improved efficiency and less effort at that level.
10. PERIODIZATION
It describes the need to make long term fitness plan if you want to work towards fitness-related goals.
Make sure that your plan not only include periods of high volume and high intensity training but also
periods of rest and recovery.
DESIGNING YOUR OWN EXERCISE PROGRAM
Planning for physical fitness consists of assessing how fit you are now, determining where you want to
be and choosing the right activities to help you achieve your goal.
1. MEDICAL CLEARANCE
People of any age who are not at high risk for serious health problems can safely exercise at a moderate
intensity without a prior medical evaluation.
If you do not fit into these age groups or have health problems especially high blood pressure, heart
disease, muscle or joint problems or obesity, see your physician before starting a vigorous exercise
program.
2. ASSESSMENT
The first step in creating successful fitness program is to assess your current level of physical activity and
fitness.
3. SETTING GOALS
The ultimate goal of every health-related fitness program is the same—wellness that lasts a lifetime.
Whatever is your specific goals, they must be important enough to keep you motivated.
4. CHOOSING ACTIVITIES FOR A BALANCE PROGRAM
An ideal fitness program combines a physical active lifestyle with a systematic exercise program to
develop and maintain physical fitness.
EXERCISE PRECAUTIONS AND SAFETY TIPS
Physical activity carries risks as well as benefits. The most common adverse effects of physical activity
are burnout and musculoskeletal injury. Depending on the type of activity, injury risk can be augmented with
increased intensity, frequency and duration of activity. To minimize the risk of activity-induced injuries, you
should be aware of the signs of over-exertion (such as breathlessness and muscle soreness), and take
reasonable precautions.
1. Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet.
2. Put on appropriate gear for the activity.
3. Always warm up before doing exercise and cool down afterwards to lower the risk of strains and sprains.
4. take appropriate breaks during the activity.
5.Do not exercise with an empty stomach. Eat something light to give you some stamina. Do not exercise
immediately after a full meal because this will affect digestion.
6. Replenish extra fluids before, during and after physical activity, especially for prolonged exercise like hiking.
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7. Beware of the weather and environmental conditions. Avoid doing outdoor vigorous exercise in hoy or
humid weather.
8. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of breath, chest pain, nausea
or vomiting, or muscles and joint pain during exercise, stop the activity and seek medical advice as soon as
possible.
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