1

San Beda College Alabang

8 Don Manolo Blvd., Alabang Hills, Alabang, Muntinlupa City, 1770

COLLEGE OF ARTS AND SCIENCES

N
PHYSICAL EDUCATION PROGRAM
“Catholic Christian in Principle, Benedictine in Orientation and Filipino in Character”
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PREFACE

PATH-FIT1 includes topics related to health and wellness, aerobic exercises, cardio-
respiratory fitness, muscle strength and endurance, and other components of physical fitness.
The course will help students understand how physical activity affects the total well-being of an
individual, through discussion and selected physical activities, relating various aspects of man’s
physiological functions and, thus, understanding its importance. This will motivate students to
participate and improve their physical fitness, nutritional choices in class and to adopt these
values long after they are finish with the course. Activities include Physical Fitness components,
principles, testing, program planning and implementation.

Serving as legal foundation for this book is indicated in the Section 19, Article XIV of the
1987 Constitution for which mandates the ARTICLE XIV, EDUCATION, SCIENCE AND
TECHNOLOGY, ARTS, CULTURE, AND SPORTS. Specifically, stated as:
SPORTS
Section19. (1) The State shall promote physical education and encourage sports programs,
league competitions, and amateur sports, including training for international competitions, to
foster self-discipline, teamwork, and excellence for the development of a healthy and alert
citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the
country in cooperation with athletic clubs and other sectors.

This course analyses some concepts of fitness and wellness from an educational and
practical dimension. For this, it uses two principles: methodological aspects and as an essential
component for training of person, social cohesion, and skills acquisition for health.

Likewise, gratefulness is due to the San Beda College Alabang – College of Arts and
Sciences and to all the physical education students who will appreciate the value of this module
in their pursuit for knowledge and skills for a better life that they all deserve.

- JOHN PAUL DOMINGO –

[email protected]
Doctor in Educational Management, Master in Physical Education and Sports, Bachelor in Physical Education
Chair, SBCA-CAS General Education and Physical Education Department
Associate Professorial Lecturer, PUP College of Education Graduate Studies – MPES Program
Licensure Examination for Teachers Review Centers Lecturer
Ambassador of Goodwill Locally and Internationally as a Dance Performing Artist
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TABLE OF CONTENTS

UNIT I: EXERCISE AND NUTRITION FOR FITNESS

PREFACE 2
Learning Competencies 4
Course Overview 6
Lesson 1: Introduction to Physical Education
Physical Fitness 8
Dimensions of Wellness 10
Worksheet #1 11
Lesson 2: Physical Fitness Testing
Fitness Testing 14
Suggested Stretching 15
Core Exercises 20
Worksheet # 2: Physical Activity Readiness Questionnaire (PAR-Q & YOU) 26
The Filipino Pyramid Activity Guide 27
Activity Sheet 1 & 2: Heart Rate Assessment 28
Activity Sheet 3: Body Composition (BMI) 29
Activity Sheet 4: Body Composition (waist-to-hip ratio) 30
Lesson 3: Body Energy System
Carbohydrates 33
Proteins 34
Lipids 35
Vitamins and Minerals 36
Water 37
Lesson 4: Nutrition
Food Pyramid 40
Worksheet # 3 42
Lesson 5: Health Behaviors and Risk Factors
Eating Habits 43
Lesson 6: Exercise Principles
Types of Training and Mode of Exercise 49
FITT Principles of Training 50
Sports Training Principles 52
Worksheet # 4 54

UNIT II: DANCE AEROBICS

Lesson 7: Fundamentals of Dance Aerobics 57

Performance Test 62
Lesson 8: Fundamentals of Dance Combination
Introduction to Rhythm and Dance Aerobics 64
Dance Aerobics 65
Dance Aerobics Combination 67
Scoring Rubrics on Dance Aerobics Routine 69
Dance Aerobics Final Performance Examination: Video Submission 70
References 72
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PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 1 (PATH-FIT 1)

LEARNING COMPETENCIES

INTENDED COURSE LEARNING OUTCOMES (ICLO)

At the end of the course, the students will:
1. access, synthesize, and evaluate information on:
* healthy eating and fitness behaviors;
* risks associated with physical activity;
* fitness and physical activity assessment results;
* activity patterns throughout the lifespan; and
* personal, cultural and social factors that motivate or inhibit healthy choices about physical
activity and nutrition behaviors to enhance one’s capacity to take responsibility for oneself.
2. participate in moderate to vigorous physical activities in accordance with national and global
recommendation for physical education.
3. devise, apply and appraise a range of strategies to improve their own physical activity
performances and those of others.

LEARNING ACTIVITIES / LEARNING PLAN

WEEK MODULE No. LESSON/TOPIC STRATEGY / LEARNING OUTCOMES ASSESSMENT
Flexible and Delivery METHODOLOGY
learning Mode
1–8 1 I. Orientation Orientation Students understand Module
Synchronous A. Course Policies human, cultural, and worksheets
B. Requirements societal issues related Chapter Tests
C. Grading System to active and healthy
D. Activities living with advocacy
E. Safety reminders Introduction and action.
2 II. Introduction to P.E. and Lecture
Synchronous
Health & Wellness Discussion
A. PE Concepts Brainstorming
Lecture / Class B.Discussio
Fitness Components
1. Health-oriented
2. Skill-oriented
C. Wellness Concepts
3
Synchronous
III. Fitness Principles Lecture Students use the Worksheets
A. FITT Principle, Demonstration physical body and Fitness Test
Fitness Testing, Kinesthetic environments to
Profiling, and Individual/ communicate and work
4 Goal Setting Group Activity collaboratively,
Synchronous B. Body Composition including at a distance,
1. Body Mass Index to support individual
2. Waist-Hip-Ratio learning and contribute
5 IV. Body Energy System Materials Reading to the learning of Chapter Test
Asynchronous A. Basic Nutrition others. Food Record
B. Nutrition Activity Form
C. Activity, Diet, and
Weight Control
6 V. Exercise Principles Introduction Students must Chapter Test
Synchronous A. Types of Training Lecture demonstrate the
B. Mode of Exercise Discussion components of fitness
C. FITT Principles Brainstorming through moderate to
Lecture / ClassD. Discussio
Sports Training high level of physical
Principles activities.
7 VI. Fitness Exercise Class Discussion Skill Test
Synchronous
Performance
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9 8-9 MIDTERM EXAMINATION Performance Active Healthy Performance-

Asynchronous Fitness Exercise Assessment Lifestyle Based
10-17 10-11 V. Aerobic Dance Activity Introduction Students demonstrate Performance
Synchronous A. Intro to Dance Aerobics Lecture creative thinking, construct Assessment:
knowledge, and develop
B. Basic Movements Demonstration creativity through The students
12-13
Asynchronous
1. Arm Movements Kinesthetic movement patterns and must be able to
2. Footworks Individual/Group core engagement. demonstrate
14-15 3. Combinations Activity movement
Synchronous C. Choreography Students maximize their patterns and
skills to plan and conduct core
D. Dance Routine research, manage projects, engagement in
16 solve problems and make conjunction with
Asynchronous informed decisions on principles of
having an active healthy healthy eating
17 lifestyle using appropriate and a physical
Synchronous digital tools and resources. active life.
18 18 FINAL EXAMINATION Performance Active Healthy Lifestyle Performance-
Synchronous Assessment Based

Instructional Materials
1. PATH-FIT 1 Study Guide
2. Audio-visual presentation (E.g. Microsoft Powerpoint)
3. Scoring Rubrics/Activity Sheets/Worksheets/Chapter Tests
4. External Tools such as youtube links, quizziz.com, bitmoji, bobble, AR zone, etc.
5. E-BEDAN Learning Management System
References
Andin, C. T. (1985). Organization and Management of Physical Education and Sports. Quezon
City: REX Printing Company, Inc.
Dimapilis, N. J., Espeso, L.A., Isip, M. L.G., & Muli, M.R. (2009). Physical education 1: Physical
fitness and gymnastics. Mandaluyong City: Books Atbp. Publishing Corp.

Domingo, J.P., Alonte, J. B., Co, P., Alonte, A. B., Cong-O, D. L., Garcia, F. V., Nimor, C. F.,
Janson, M. C., & Nazuel, H. A. (2010). Physical education II: Beginner’s dance book. (Rev. ed.).
Valenzuela City: Mutya Publishing House, Inc.

Freeman, W.H. (2012). Physical education, exercise, and sport science in a changing society
(7th ed.). Sudburry: Jones and Bartlett Learning LLC.

Hoeger, W. K. & Hoeger, S. (2012). Principles and labs for physical fitness and wellness (11th
ed.). Australia: Wadsworth Cengage Learning.

Miller, D.K. (2010). Measurement by the physical educator: Why and how (6th ed.). New York:
NY: McGraw-Hill Connect Learn Succed.

Evaluation/Grading System
Midterm Grade: 60% Class Standing + 40% Midterm Exam Final Grade: 50% Class Standing + 30% Final Exam + 20% Midterm Exam

Class Standing Components: Class standing components:

Quizzes (Written/Practical) 30% Average of all Quizzes (Written & Practical) 30%
Assignments/Research Work 10% Average of Assignments/Research Work 10%
Class Participation 25% Average of Class Participation 25%
Individual/Group Performance 35% Average of Individual/Group Performance of 35%
100% Midterm Grading period and Final Grading period 100%
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UNIT I: EXERCISE AND NUTRITION FOR FITNESS

Course Overview

Physical Education offers experiential learning for learners to adopt an active life for
fitness and lifelong health. The knowledge, skills and understanding which include physical and
health literacy competencies support them in accessing, synthesizing and evaluating
information; making informed decisions; enhancing and advocating their own as well as others’
fitness and health.

This course on exercise for fitness enables the learner to set goals, monitor one’s
participation in aerobic and muscle-and bone-strengthening activities and constantly evaluate
how well one has integrated this into one’s personal lifestyle. It consists of an array of offerings
which learners can choose from.

The course will help students understand how physical activity affects the total well-
being of an individual, through discussion and selected activities relating various aspects of
man’s physiological functions, thus understanding its importance. This will motivate students to
participate and improve their physical fitness, nutritional choices in class and to adopt these
values long after they are finish with the course. Activities include Physical Fitness components,
principles, testing, program planning and implementation.
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Lesson 1: Introduction to Physical Education

• Improve and develop

body physique
Physical • Improve organ and
organ systems
functions

• Develop self-esteem,
self-confidence, focus,
motivation and discipline
Emotional • Participate actively in
fitness and wellness
related activities

• Develop playing
strategies and critical
Mental thinking
• Understand sports rules
and regulations

• Promote cooperation,
camaraderie, unity,
teamwork, and-a-like
Social • Showcase the art of
winning and acceptance
of defeat

Physical education is an integral part of the education program designed to promote the
optimum development of an individual physically, emotionally, mentally, and socially through
total body movements in the performance of properly selected physical activities (Andin, 1985).
Physical Education, therefore, is a preparation for life-long fitness. It seeks to promote the
holistic development of persons by means of demonstrating health-related and skill performance
of physical fitness.
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PHYSICAL FITNESS

Physical Fitness has been mostly defined as the ability of an individual to perform task
successfully, effectively and efficiently without undue fatigue but with extra-reserved in case of
emergency. It is the ability to perform something without feel of exhaustion.

It may be stated that fitness is equal to health, and health is equal to fitness. World
Health Organization (WHO, 2012) defined health as the state of complete physical, mental, and
social well-being and not merely the absence of disease or infirmity. Furthermore, the term
wellness is nowadays being utilized as the new health goal. Wellness pertains to the expanded
idea of health with vitality and meaning (ability to live fully).

PHYSICAL FITNESS COMPONENTS

Physical Fitness

Health-oriented Skill-oriented
- refers to good - refers to
body fitness sports-related
performance
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Health-oriented Components

Body composition

•refers to the relative percentage of fat and fat-free mass of the body.

Cardio-respiratory endurance

•is the ability to participate in prolonged physical activities.

Flexibility

•is to extend body parts through full range of motion.

Muscular Endurance

•is to use the muscles repeatedly or for a long period of time.

Muscular Strength
•is to utilize muscle force into a single to few contractions.

Skill-oriented Components

Agility - is to change direction within a short period of time.

Balance - is the ability to maintain body equilibrium.

Body Coordination - is a series of muscle contraction to create a motion.

Power - is the ability to produce maximum muscle force.

Speed- is the ability to perform continuous movements quickly.

Reaction time - is the time elapsed between a stilus a a reaction.

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Dimensions of Wellness

Physical

Occupati
Planetary
onal

Wellness
Psycho-
Spiritual
logical

Social Intellectual

Physical – is to strengthen over-all physical health and engage in appropriate (moderate to

vigorous) physical activities.

Planetary – is to protect one-self from environmental hazards and to minimize or eradicate

negative impact of danger on the environment.

Psychological - is to deal constructively with emotions, optimist self-concept, and develop

positive qualities.

Intellectual – is to provide critical analysis of situations, pursue and retain knowledge, identify
problems and finding the right solutions, and the ability to visualize and conceptualize logically.

Social - is to develop meaningful and interpersonal relationship with family members, group of
individuals, and/or community members.

Spiritual – is to develop guiding principles, beliefs, values, and faith in something beyond self.

Occupational – is the application of allied health and sciences that deals with prevention,
treatment, and rehabilitation of abnormalities and disabilities.
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WORKSHEET # 1

Name:_____________________________________________________Date:____________

Degree Program, Year & Section:_______________________________Score:____________

I. Identification: Identify the category of the following self-efficacy statements into promoting physical,
emotional, mental, or social development through physical activities:

_______________1. I can encourage my teammates even if we are losing.

_______________2. I always feel vigorous during play.

_______________3. I am sure that I can play game even if other students are better than me.

_______________4. I am still confident even I lose in a game.

_______________5. I am sure that I can perform well at the actual game.

_______________6. I can analyze game scenarios during actual game

_______________7. I can perform the sports’ basic skills very well.

_______________8. I am confident of my performance for I have developed my playing skills.

_______________9. I can achieve my playing goals if I will cooperate with my teammates.

_______________10. I am best at creating playing strategies.

_______________11. I can play sports even if I am not feeling well.

_______________12. I am confident in my sports playing skills.

_______________13. I can understand sports officiating hand signals.

_______________14. I coach my teammates whenever possible.

_______________15. I will be able to win if I will play fairly.

_______________16. I can successfully overcome physical exhaustion.

_______________17. I am confident with my teammates when playing with others.

_______________18. I can understand sports rules.

_______________19. I always concentrate when I play.

_______________20. I can play confidently even if I am not in a good mood.

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II. Essay: Relate the different dimensions of wellness to your daily activities.

1. Physical Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

2. Planetary Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

3. Psychological Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

4. Intellectual Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________
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5. Social Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

6. Spiritual Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

7. Occupational Wellness

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________
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Lesson 2: Physical Fitness Testing

Physical fitness testing is designed to examine, measure, and evaluate one’s ability,
capacity, and capability to perform task well with respect to health-related and skill-related
components of physical fitness. Any physical exercise training must consist of the following
components:

1. Warm-up – is designed to perform mild to moderate exercises for a person who will
engage in more intense physical activity. It brings an individual to its maximum level
of performance and helps to prevent injuries.

 To achieve optimal warm-up, the body should be in an increased body

temperature. It is suggested to perform 5-10 minutes of cardiorespiratory and
muscular endurance activity such as light jogging or brisk walking or sets of
jumping jacks.
 Allow the body to perform stretching exercises to increase blood and muscle
temperature to enable the muscles to contract and relax with greater ease.
 Stretching exercises should start from the head to feet (head, shoulders, arms,
chest, lateral part of the body, waist, hip, upper legs, lower legs, and feet).
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 Hold each body part for at least 10 seconds and repeat two to three times.
2. Principal Core Exercise – is the main work-out or the particular physical work-out.

 30-60 minutes of aerobic, neuro-muscular, and/or resistance physical work-out.

 It is suggested to work-on a part of the body to maximum of three areas of the
body per physical exercise or work-out.
 Apply the FITT principle (frequency, intensity, type, and time) per training.

3. Cool-down – recovers the heart rate and brings back the normal temperature of the
body.

 Hold each body part for at least 10 seconds and repeat two to three times.
 Helps to recover from muscle soreness and remove metabolic end products.
 May be performed individually or assistance for optimal cool-down

Suggested Stretching

1. Head Stretching
1.1 Upward / Downward
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1.2 Sideward Right/Left

2. Arm Stretching
2.1 Right/Left Arm Forward Push
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2.2 Right/Left Arm Pull Backward

2.3 Forward/Upward Arms Stretch

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3. Hip Stretching
3.1 Right/Left Sideward or Lateral Stretch

4. Leg Stretching
4.1 Right/Left (may perform Sideward) Forward Lunges
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4.2 Lower Legs Stretching

4.3 Leg Curl Stretching

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5. Feet Stretching
5.1 Forward/Backward/Sideward Toe Stretching
(Plantarflexion, Dorsiflexion, Inversion, Eversion)

Core Exercises

1.1 Crunches
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1.2 Cross Crunches

1.3 Long Arm Crunches

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1.4 Bicycle Crunches

1.5 Knee Crunches

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1.6 Flutter Kicks

1.7 Elbow Plank

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1.8 Plank Arm Raise

1.9 Side Plank

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1.10 Superman

1.11 Heel Touches

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Worksheet # 2: Physical Activity Readiness Questionnaire (PAR-Q & YOU)

Source: http://www.csep.ca/CMFiles/publications/parq/par-q.pdf
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The Filipino Pyramid Activity Guide

Source:
https://www.google.com.ph/search?q=food+pyramid&tbm=isch&imgil=rhDLQKWPE2DSvM%253A%253B_RPJAo2WOvqCfM%253Bhttp%25253A%25
252F%25252Fwww.tallaghtleisure.com%25252F2016%25252F04%25252F06%25252Fthe-food-
pyramid%25252F&source=iu&pf=m&fir=rhDLQKWPE2DSvM%253A%252C_RPJAo2WOvqCfM%252C_&usg=__5Rmkflu6XO6VOtniuG9_zGPd9kE%
3D&biw=1002&bih=442&ved=0ahUKEwiEzLO7rZ7TAhVGl5QKHUeQC6gQyjcIOQ&ei=29HtWMTyI8au0gTHoK7ACg#tbm=isch&q=filipino+food+pyram
id&imgrc=hdepHI68kRIyZM:
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Activity Sheet 1: Heart Rate Assessment

Name: Section:
Student No. Class Schedule:

Activity 1 & 2
HEART RATE ASSESSMENT

Resting Heart Rate: ___________ beats per minute (bpm)

The resting heart rate is the number of times the heart beats when the body is completely at rest.
Resting pulse rate should be measured with your middle and index finger placed to either your carotid artery
in your neck or radial artery on your wrist. Once you find your pulse, count how many beats occur in 60 seconds.

Heart Rate (bpm) Rating

≤ 59 Excellent
60-69 Good
70-79 Average
80-89 Fair
≥ 90 Poor

Target Heart Rate (Karvonen's Formula): THR = RHR + Intensity (MHR - PA - RHR)
where: THR = Training Heart Rate MHR = Maximum Heart Rate
RHR = Resting Heart Rate PA = Present Age

The Karvonen Formula helps you calculate your target heart rate training zone. Target Heart Rate (THR) is a
percantage of your maximum heart rate use for measuring, assessing, and evaluating fitness level goals.

Compute the following:

Training Heart Rate at 60% Intensity Training Heart Rate at 70% Intensity
THR (60%) = ________ + 0.60 (220 - ______ - ______) THR (70%) = ________ + 0.70 (220 - ______ - ______)
________ + 0.60 (________) ________ + 0.70 (________)
________ + ________ ________ + ________
THR ( 6 0 %) =________ bpm THR ( 7 0 %) = ________ bpm

Training Heart Rate at 80% Intensity Training Heart Rate at 90% Intensity
THR (80%) = ________ + 0.80 (220 - ______ - ______) THR (90%) = ________ + 0.90 (220 - ______ - ______)
________ + 0.80 (________) ________ + 0.90 (________)
________ + ________ ________ + ________
THR ( 8 0 %) =________ bpm THR ( 9 0 %) = ________ bpm

References:
Nieman, D. (2011). Exercise testing and prescription: A health related approach (7th ed.).
New York, NY: McGraw-Hill.
Hoeger, W. K. & Hoeger, S. A. (2012). Principles and labs for fitness and wellness (11 th ed.).
United States of America: Wadsworth Cengage Learning.
The sport and science report: Fitness training (n.d.).
Retrieved from http://www.topendsports.com/fitness/karvonen-formula.htm
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Activity Sheet 2: Body Composition (BMI)

Name: Block & Section:

Student No. Class Schedule:

Activity 3
BODY COMPOSITION

A. BODY MASS INDEX (BMI)

Body Mass Index (BMI) is a computation of height and weight to determine the body composition of an individual.

BMI = weight (kg) BMI = weight (lb) Note: 1 kg=2.2 lbs

X 703
height (m2 ) height (in2 ) 1 meter = 39.37 in
1 ft = 12 in
Compute the following:
Weight = _____kg Height = _____m

BMI = _____kg / (______m) 2 BMI = [ _____lbs / (______in) 2 ] * 703

_____kg / ______m2 (_____lbs / ______in2 ) * 703
BMI = ________ ________* 703
BMI = ________

Based on references:
Body Mass Index Rating
< 18.5 Underweight
18.5-24.9 Normal
25-29.9 Overweight
30-34.9 Obese, Class 1 SUMMARY
35-35.9 Obese, Class 2
BMI: ________
Health Risk (Hoeger, W.A. & Hoeger, S., 2012)
Rating: ________
Body Mass Index Rating
< 18.5 Increase Health = ________
18.5-21.99 Low Risk
22-24.99 Very Low
25-29.99 Increased
30-34.99 High

References:
Body mass index . (n.d.) Retrieved from:http://en.wikipedia.org/wiki/Body_mass_index
BMI classification . (2006). Retrieved from:http://apps.who.int/bmi/index.jsp?introPage=intro_3.html
Miller, D. K. (2010). Measurement by the physical educatior . New York, NY: McGraw-Hill.
National Heart, Lung and Blood Institute. (n.d.). Calculate your body mass index .
Retrieved from: http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
Nieman, D. (2011). Exercise testing and prescription: A health related approach (7 th ed.).
New York, NY: McGraw-Hill.
Hoeger, W. K. & Hoeger, S. A. (2012). Principles and labs for fitness and wellness (11 th ed.).
United States of America: Wadsworth Cengage Learning.
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Activity Sheet 4: Body Composition (waist-to-hip ratio)

Name: Block & Section:

Student No. Class Schedule:

Activity 4
BODY COMPOSITION

B. WAIST-TO-HIP RATIO
- is the circumference ratio of your waist and hips. It reveals body figure and how It may affect your health.

Directions:
1. Measure around the waist where it is the smallest, which is usually an inch above your navel. Stand relaxed and
do not pull in the stomach. Make sure the tape is flat on your skin all the way around your waist.
2. Measure the hips where it is the largest, which is usually the widest point of your buttocks.
3. Divide the waist measurement by the hips to obtain waist-to-hip ratio.

Waist circumference: ____________ waist circumference

Waist-to-hip Ratio = ___________ = _______________
Waist Circumference heath risk : ____________
hip circumference
Hip Circumference: ____________

WAIST-TO-HIP Ratio: ____________

Sources:
Hoeger, W.A. & Hoeger, S. (2012) www.acefitness.org

Waist circumference Health Risk (in.) Waist-to-Hip Ratio

MEN WOMEN Health Risk MEN WOMEN Health Risk
below 35.5 below 32.5 Very Low Less 0.85 Less 0.75 Very Low
35.5-40 32.5-35 Low 0.85-0.89 0.75-0.70 Low
above 41.0 above 35 High above 0.95 Above 0.86 High

References:
National Heart, Lung and Blood Institute. (n.d.). Calculate your body mass index .
Retrieved from: http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
Nieman, D. (2011). Exercise testing and prescription: A health related approach (7 th ed.).
New York, NY: McGraw-Hill.
Hoeger, W. K. & Hoeger, S. A. (2012). Principles and labs for fitness and wellness (11 th ed.).
United States of America: Wadsworth Cengage Learning.
Spark People. (2013). Waist-to-hip ratio calculator .
Retrieved from: http://www.sparkpeople.com/resource/calculator_waist.asp
The sport and science report: Fitness training (n.d.).
Retrieved from http://www.topendsports.com/fitness/karvonen-formula.htm
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Lesson 3: Body Energy System

The human muscular system is composed of cells and fibers in group of more than 600
muscles. Muscular contractions are produced through physical movements such as lifting,
pushing and pulling objects, not to mention, the pumping of blood throughout the body.

Sugar (glucose) and fatty acids (fat) are the two main fuels that supply energy for
physical activities. Proteins (amino acids) are also used to as energy replacement when sugar is
low, during fasting, and prolonged physical activities. Energy production is derived food which is
transformed to Adenosine Triphospate (ATP) that is a result of molecule breakdown. THIS
activity provides energy transfer possible in all energy-requiring processes of the body.

Anaerobic exercise. Lactic acid accumulates in the muscles and gradually lowers the
hydrogen ion concentration (pH), which causes pain and interferes with normal chemical
activities. The production of lactic acid in the body hinders the release of ATP. A recovery period
of several minutes is required to allow the removal of lactic acid in the body. Glucose is required
for the formation of ATP through the anaerobic system.

Aerobic exercise. Glucose and fatty acids that are limited in the aerobic metabolism are
required to form the ATP. Oxygen is necessary to optimize the energy systems and improved
performance. The higher the body acquire oxygen, the higher capacity to generate ATP through
the aerobic system. Fatigue occurs when glycogen reserves are depleted, and the more rapid
the pace of the exercise, the sooner depletion occurs.
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Hydration is important in all metabolic processes of the body. Water helps generate the
cells and tissues to maximum organ and organ systems functions. Physical exertion affects the
amount of water a person need during intense exercise or work-out. Some of the side effects of
dehydration include increased perspiration and respiration, dry lips and mouth, headache, and
extreme thirst. A decrease in water level can have a change in emotions such as agitation and
irritability, including physical soreness, weakness and fatigue. Researches have revealed that
too much water loss can lead to hospitalization. Dieticians and nutritionists suggested to drink
water as many as possible to avoid dehydration. Light or transparent or clear color of urine
indicates that the body is well hydrated.

Nutrition is also integral for the optimal performance and for a safe and developed skill
delivery in all physical activities - competitive, leisure, recreational and professional. Nutrients
must be broken down into smaller molecules to be absorbed by the body for optimal energy
consumption. Organic compounds like carbohydrates, proteins, and lipids play a vital role in
supplying energy and muscle and tissue development for fitness related program.

A. Carbohydrates (monosaccharides as building blocks)

- are stored energy in both plants and animals. This is the primary energy of living
organisms, specifically, the major source of energy for the human body’s organs and
organ systems functions. Sources of carbohydrates include rice, grains, breads, dairy
products, fruits and vegetables. Excessive intake of carbohydrates and with little or no
physical activity will lead to body fats. The following are the classifications of sugar:

1. Monosaccharides – are known as the simplest form of sugar which cannot

anymore broken down into smaller molecules.
a. Galactose – milk sugar (Ex. Lactate milk)
b. Glucose - blood sugar (Ex. Dextrose)
c. Fructose – fruit sugar (Ex. Sugar cane and honey)

2. Dissacharides – are combination of two monosaccharides.

a. Lactose – (glucose + galactose) Ex. Dairy products
b. Maltose – (glucose + glucose) Ex. Alcoholic beverages and soda
c. Sucrose – (glucose + fructose) Ex. Table sugar
 33

3. Polysaccharides – are composed of complex sugars about ten to thousands of

monosaccharides molecules.
a. Starch – are stored energy in plants (glucose) found in plants and
commonly found in grains, cereals, potatoes, seeds, corn, legumes,
nuts, root crops, and green vegetables.

b. Glycogen – are commonly found in meats, liver, and muscles.

Humans consume carbohydrates and then stored as glycogen in the
body. This is the main storage form of carbohydrates in animals and
humans.

B. Protein (amino acids as building blocks)

- are the main elements or parts in every living cell. Proteins are important in the
organization and functions of living organisms, such as, the repair and regeneration of
damaged and dying cells, transport molecular oxygen, regulate the activity of different
organs in the body, act as antibiotics for some, catalyse biochemical reactions, and
organic buffer, structural form of body parts like muscle, hair, nails, and skin. Main
sources include meat, fish, poultry products, eggs, tofu, milk and other dairy products,
grains and vegetables. The following are the classifications of protein:
1. Simple proteins – contain only basic amino acids.
2. Complex proteins – contain additional non-amino acid substances.
1.1 Chromoprotein – with pigment such as hemoglobin.
1.2 Nucleoprotein – with nucleic acids such as chromatin.
1.3 Glycoprotein – with carbohydrates such as tendumucoid for tendons.
1.4 Phosphoprotein – with phosphoric acid such as casein in milk and
vitolin in egg.
1.5 Lipoprotein – with fatty substances found in blood tissue and serum
such as lecithin and cephalin.

There are twenty (20) amino acids that are used by the human body. Out of the
20 amino acids, 9 which are called as essential amino acids cannot be produced by the
body. The other 11 amino acids are called as nonessential amino acids and can be
manufactured in the body.
 34

C. Lipids (fatty acids + glycerol as building clocks)

- are important elements of all animals and plants cells that are essential for
composition of plasma (cell) membrane, metabolic fuel storage area, and body and cell
protection. Fat cells deposits are used as stored energy and act as insulator for body
heat maintenance. Sources include whole milk and other dairy products, meat, nuts, and
eggs. The followings are the major types of lipids:

1. Simple lipids – are composed of a glyceride molecule with one

(monoglyceride), two (diglycerides), or three (triglycerides) units of fatty acids.
These are divided into:

1.1 Neutral fats – are liquid fats also known as oils containing glycerol.
Examples: Olive oil (oleic acid), Palm Oil (palmitic acid)

1.2 Waxes – are solid fats with high molecular weight non-hydric alcohol.
Examples: Beeswax, Sperm Oil, Woolwax or Lanolinwax

2. Complex lipids – are combination of simple fatty acids and other chemicals.

2.1 Phospoglycerides – also known as phospholipids usually found in

liver, egg yolks, and cells and tissues.

2.2. Sphingolipids – are mostly found in brain (white and gray matter) and
cell membrane and nerve tissues .

2.3 Prostaglandin – regulates blood supply and develop inflammatory

response. It is usually associated with pain.

2.4 Steroids – are mostly found in the structure of drugs, hormones, bile
acid, vitamins, and sterols
 35

Forms of Fat

1. Saturated fats – are normally solid at room temperature which increases the blood
cholesterol level. Saturated fatty acids are found in meat, butter, whole milk, cheese,
ice cream, and other dairy products.

2. Unsaturated fats – are normally liquid at room temperature which helps to decrease
the blood cholesterol level. Unsaturated fatty acids are found in fish, avocado, corn,
almonds, walnut, peanut, sesame oil, and olive.

3. Transfats – are known as dangerous dietary fats containing bad cholesterol (LDL:
low density lipoprotein). Trans fats are found in beef products, margarine, dairy
products, pastries, butters, frozen microwaveable foods, and processed foods.

Vitamins

- are organic substances and supplements important for the metabolism, releasing
energy, growth, and development of the body. They act as enzymes to speed up
biological reactions of the body. Vitamins are classified into two based on their solubility:

1. Fat soluble (Vitamins A, D, E, and K) – are absorbed through the intestinal

membranes and stored in the body.

2. Water soluble (Vitamin C and B Complex) – are absorbed directly into the blood and
then washed out through sweat and urine.

Minerals

- are inorganic substances in the human body that are necessary for normal body
functions. Minerals help to build strong bones and teeth, improve nervous system
function, and regulation of muscular contractions.

Examples: Calcium, Chloride, Chromium, Copper, Flouride, Iodine, Iron, Magnesium,

Manganese, Phosphorous, Potassium, Selenium, Sodium, Zinc, etc.
 36

Water

- is the most important nutrient of the body that is encompassing almost all vital metabolic
processes. Almost 70% of human’s body weight is comprised of water. It is vital for
absorption and digestion of foods, regulating body temperature, producing energy,
circulatory processes, removing waste products of the body, transportation of nutrients,
building, repair, and maintenance of cell structure and function.

Major Functions of Vitamins

Source: https://www.google.com.ph/search?q=vitamins+functions+image&tbm=isch&imgil=00bma-
qp0zMNtM%253A%253B6BEH_PQEFf0PFM%253Bhttp%25253A%25252F%25252Fwww.thevitaminmag.com%25252Fvitamins-and-their-
functions%25252F&source=iu&pf=m&fir=00bma-
qp0zMNtM%253A%252C6BEH_PQEFf0PFM%252C_&usg=__2OxDeFnEKOwxcvbvUwBy0CUV2IA%3D&biw=1093&bih=482&ved=0ahUKEwjF0tCM
q57TAhVFlpQKHb67BHcQyjcIPQ&ei=YM_tWMWiJsWs0gS-95K4Bw#imgrc=wv5d6CJ6kW8tAM:
 37

Source:
https://www.google.com.ph/search?q=vitamins+functions+image&tbm=isch&imgil=00bma-
qp0zMNtM%253A%253B6BEH_PQEFf0PFM%253Bhttp%25253A%25252F%25252Fwww.thevitaminmag.com%25252Fvitamins-and-their-
functions%25252F&source=iu&pf=m&fir=00bma-
qp0zMNtM%253A%252C6BEH_PQEFf0PFM%252C_&usg=__2OxDeFnEKOwxcvbvUwBy0CUV2IA%3D&ved=0ahUKEwjF0tCMq57TAhVFlpQKHb67
BHcQyjcIPQ&ei=YM_tWMWiJsWs0gS-95K4Bw&biw=1002&bih=442#imgrc=00bma-qp0zMNtM:
 38

Major Functions of Minerals

Source:
https://www.google.com.ph/search?q=minerals+functions+image&tbm=isch&imgil=7n3XLGuIJ_t0IM%253A%253BZm8D9aEa6ZAsEM%253Bhttps%2
5253A%25252F%25252Fwww.pinterest.com%25252Fjchrisrw%25252Fvitamins-minerals-
nutrients%25252F&source=iu&pf=m&fir=7n3XLGuIJ_t0IM%253A%252CZm8D9aEa6ZAsEM%252C_&usg=__NKmHOe3SQ89bUs6UplOCwKepQH8
%3D&biw=1002&bih=442&dpr=1.36&ved=0ahUKEwi1oNrCrJ7TAhWIi5QKHaExA04QyjcIPQ&ei=3tDtWLW5HIiX0gSh44zwBA#imgrc=7n3XLGuIJ_t0I
M:
 39

Lesson 4: Nutrition

The food pyramid illustrates the suggested meal intake. With proper exercise, food rich
in carbohydrates and proteins must be taken more than fatty foods. Fruits and vegetables are
recommended to be included in the meal plan to achieve optimal nutrition. Alcoholic beverages,
daily products, and foods containing fats, oils, and sugar must be taken in limited amount. Water
is one of the substances necessary for proper digestion and metabolic processes and must be
taken minimum of eight glasses a day.

Source
https://www.google.com.ph/search?q=food+pyramid&tbm=isch&imgil=rhDLQKWPE2DSvM%253A%253B_RPJAo2WOvqCfM%253Bhttp%25253A%25
252F%25252Fwww.tallaghtleisure.com%25252F2016%25252F04%25252F06%25252Fthe-food-
pyramid%25252F&source=iu&pf=m&fir=rhDLQKWPE2DSvM%253A%252C_RPJAo2WOvqCfM%252C_&usg=__5Rmkflu6XO6VOtniuG9_zGPd9kE%
3D&biw=1002&bih=442&ved=0ahUKEwiEzLO7rZ7TAhVGl5QKHUeQC6gQyjcIOQ&ei=29HtWMTyI8au0gTHoK7ACg#imgrc=rhDLQKWPE2DSvM:
 40

The illustration refers to the Filipino eating plan for healthy living individuals. Hydration,
moderate to high level of selected physical activities, and food variance is suggested to acquire
optimal nutrition, growth, and development.

Source
https://www.google.com.ph/search?q=food+pyramid&tbm=isch&imgil=rhDLQKWPE2DSvM%253A%253B_RPJAo2WOvqCfM%253Bhttp%25253A%25
252F%25252Fwww.tallaghtleisure.com%25252F2016%25252F04%25252F06%25252Fthe-food-
pyramid%25252F&source=iu&pf=m&fir=rhDLQKWPE2DSvM%253A%252C_RPJAo2WOvqCfM%252C_&usg=__5Rmkflu6XO6VOtniuG9_zGPd9kE%
3D&biw=1002&bih=442&ved=0ahUKEwiEzLO7rZ7TAhVGl5QKHUeQC6gQyjcIOQ&ei=29HtWMTyI8au0gTHoK7ACg#tbm=isch&q=filipino+food+pyram
id&imgrc=ynJQMJtKEtgS0M:
 41

WORKSHEET # 3
Name:______________________________________________________Date:____________

Degree Program, Year & Section:________________________________Score:____________

FOOD RECORD FORM

Date Food Calories

Breakfast:
Lunch:
Snacks:
Dinner
Total
Breakfast:
Lunch:
Snacks:
Dinner
Total
Breakfast:
Lunch:
Snacks:
Dinner
Total
Breakfast:
Lunch:
Snacks:
Dinner
Total
Breakfast:
Lunch:
Snacks:
Dinner
Total
 42

Lesson 5: Health Behaviors and Risk Factors

Eating Habits

Dietary Guidelines for Americans (2011) noted that healthy eating pattern is not a rigid
prescription but an array of options that can accommodate cultural, ethnic, traditional, and
personal preferences and food costs and availability. Creating a healthy eating plan with proper
good exercise will merit an individual to achieve optimal health and fitness. A fitness-oriented
person should observe and practice proper eating habits and food intake to avoid health risk
factors and attain peak physical activity performance.

Types of Eating

1. Fueling for Performance

The body consumes both fat and glucose to supply the energy demand during
exercise. As the intensity of fitness energy changes, the proportion of fat and glucose
will also subject for modification. Individuals who physically exercise need to use more
calories as a result of higher energy expenditure. A regular diet should be changed
within days of intense physical training. Consecutive days of heavy aerobic training
leads to glycogen depletion - faster than it can be replaced through the diet. Chronic
fatigue, muscle fatigue, low- level of performance, and difficulty to increase the fitness
level and skill-performance are some of the signs of depleted glycogen.

Carbohydrate loading would be vital for peak performance, of which is the

increased intake of carbohydrates during heavy physical training. Rest should be
observed to allow the body, specifically, the muscles from glycogen depletion. Eating a
combination of carbohydrates and protein after an exhausting physical workout will
speed up glycogen storage. Protein intake will also help to increase insulin metabolism
resulting to glycogen refill. Drinking lots of water will prevent dehydration as well as
refuelling the body fluid.
 43

2. Emotional Eating

Human body consumes food to meet the energy requirements every day,
satisfying, physical, emotional, social, and mental needs. Filipinos appears to like eating
so much in occasions, celebrations, festivities, entertainment, special gatherings, as well
as when become emotional, both positive and negative.

Emotional eating involves ingesting of junk food, large quantity of food, comfort
food, and fast food to supress negative emotions such as anger, anxiety, boredom,
depression, loneliness, pain, uncertainty, and-a-like. On the other hand, there are some
foods that offset negative emotions temporarily like cakes, chocolates, pastries, ice
cream and sweets. Emotional eating may lead to satisfaction to calories intake.

Hoeger & Hoeger (2015) noted that eating helps to divert the stressor away for a
while, but emotions return and may be compounded by a feeling of guilt from overeating.
Treatment for eating disorders is available on most school campuses through guidance
counsellors, fitness and wellness professionals, physical education professors, nurses,
and doctors. Many communities have support groups, frequently led by professional
personnel and often free of charge. All information and the individual’s identity are kept
confidential, so as the person need not fear embarrassment or repercussions when
seeking professional help. The following are suggestions to overcome emotional eating:
a. learn to differentiate between emotional and physical hunger.
b. avoid storing and snacking on unhealthy foods.
c. keep healthy snacks handy.
d. use countering techniques (e.g. walk instead of cakes; dance instead of beer).
e. keep a log and get to know what triggers your emotional food consumption.
f. work it out with exercise instead of food.

3. Social Eating

Food ingestion occurs during socialization activities of which most of the time, the
event is done through long duration leading to large intake of food and calories. Avenues
like pizza house, night bars and clubs, entertainment areas, house party, theater and
malls provide social eating for people.
 44

A cheat day is important (advisable is once a week) in meal plan to taste a

variety of foods as well as not to be used to in eating the same kind of foods over and
over again. Excessive social eating may lead to overweight, obesity, and an increase of
body mass of particular body parts, such as the face, neck, abdomen, gluteal part, arms,
and legs. One important thing to remember in social eating is always to mind the
calories! On the other hand, designed diet or meal plan may serve as motivation to avoid
overeating.

Hales (2015) suggested strategies for change on how to design a diet that can
help to get to and maintain a healthy body weight:
a. avoid bad fats (including trans-fatty acids and partially hydrogenated fats).
b. consume good fats, such as omega-3 fatty acids, every day.
c. Eat fewer bad carbohydrates, such as sugar and white flour.
d. Eat more good carbs, including fruits and vegetables, and unrefined grains.
e. Opt for quality over quantity (eating a smaller amount and nutritious food).
f. Exercise more (balancing the equation between calories and physical activity).
g. Eliminate sweetened soft drinks and drink water instead.

4. Extreme Diet
Some extreme individuals undergo too much physical activities or severe
limitation of food intake to achieve weight loss. These are the usual people who keep on
thinking about what they eat and would like to see immediate changes in weight. The
extreme dieting can cause uncomfortable consequences like fatigue, usual change of
body temperature, feeling of anxious and uneasy. Some of extreme dieters also think
that they know too much about nutrition, yet many of their beliefs and principles about
food and weigh are misconceptions or myths. Nutritional facts and education are
essential to change their wrong and unproved statements. Listed below are some of the
proven statements about eating and weigh:
a. obesity and overweight must be seen as an abnormality or chronic condition
that needs continuous management to sustain long-term weigh loss.
b. physical activity and exercise increase and support overall health and wellness
and develop good or maintain normal body weight.
c. the process of diet do work in short term but not easy to maintain in long-term.
d. lifestyle changes is important to achieve good body fitness and optimal health.
 45

5. Compulsive Overeating

Compulsive overeating is obsession to food and refers to those individuals who

usually eat frequently, fast, and a lot. They tend to eat many even if they are full, time to
time. This type of eating is usually leads to overweight or obese in body type due to
excessive eating and storage of fats. It would be uneasy for people in this type of eating
to withdraw, especially, to the type of food they extremely like and think of.

Most of the time, compulsive eating causes food addiction, particularly, to women
who unconsciously view food as a source of comfort against loneliness, feelings of
emptiness, and lack of self-worth. Challenge would be a new eating habit and ways of
coping-up with emotional problems. The following behaviors (Hales, 2015) may signal a
potential problem with compulsive eating:
a. turning to food when depressed, lonely, rejected or as a reward.
b. a history of failed diets and anxiety when eating.
c. thinking about food throughout the day.
d. eating quickly and without a pleasure.
f. continuing to eat even when no longer hungry.
g. frequently talking about food or refusing to talk about food.
h. fear of not being able to stop eating after starting.

6. Weight Loss Diet (Please add picture at the side – lady with tape measure on waist)

There are tremendous data and ways of dealing with weight loss. The questionis,
what kind of diet is the most suitable for the person involved? Some individuals tend to
deal with or without medication, substitute meals, meals with exercise or physical
activities, food intake in terms of time and/or amount, going to fitness centers with
nutrition expertise, and-a-like.

People tend to go trial and error in choosing a planned diet of which will definitely
go on process along the way, subject for modification, and will eventually, end up in a
personalized meal program. More so, balanced diet with proper exercise is the most
trusted and time tested way of dealing with weight loss. The following are some
suggested approaches and strategies in dealing with weight loss diet:
 46

a. setting your goals and objectives

b. readiness for change in eating habits
c. choosing and controlling food intake
d. planned meal with proper exercise
e. time monitoring of ingestion
f. evaluation of body changes due to chosen diet
g. modification or maintenance of weight loss diet

7. Binge Eating

Binge eating is a type of human disorder in food consumption. In this type of

eating, people tend to eat large amount of food rapidly within a short period of time. They
tend to forget to chew food substances well - breaking into small particles for good
digestion. Binge eaters usually feel unsatisfied and uncomfortably full, eat large amount
of food rapidly and frequently, and food greedy for some.

Normal eating habits recovery may be done through professional help. It is

essential for those individuals who are experiencing binge eating to mind the effects of
this type of eating disorder such as overweight and obesity. Hoeger & Hoeger (2012)
enumerated the typical symptoms of binge-eating disorder that includes:
a. eating what most people think is an unusually large amount of food
b. eating uncomfortably full or out of control
c. eating much faster than usual during binge episodes
d. eating alone because of embarrassment of how much food one is consuming
e. feeling disgusted, depressed, or guilty after overeating

8. Other Eating Disorders (Please add picture at the side – malnourished body type)

a. Anorexia Nervosa – which literally means “loss of appetite”. This is an eating

disorder characterized by self-imposed starvation to lose and/or maintain below
normal body weight. People experiencing this eating disorder often feel and
think fat or overweight. They tend to avoid food and undergo diet, fasting, and
exercise. American Psychiatric Association (1994) listed diagnostic criteria for
anorexia nervosa:
 47

a.1 Refusal to maintain body weight over a minimal normal body weight
for age and height (weight loss leading to maintenance of body weight
less than 85 percent of that expected, or failure to make expected weight
gain during periods of growth, leading to body weight less than 85 percent
of that expected).

a.2 Intense fear of gaining weight or becoming fat, even though

underweight.

a.3 Disturbance in a way in which one’s body weight, size, or shape is

perceived, undue influences of the body weight or shape on self-
evaluation, or denial of the seriousness of the current low body weight.

b. Bulimia Nervosa – is a periodic binge eating disorder characterized by removal

of ingested food substances in a way to lose weight and/or maintain below
normal body weight. This type of eating disorder is more dominant than anorexia
nervosa and usually followed by forced vomiting or medicine (laxative) abuse.
American Psychiatric Association (1994) enumerated diagnostic criteria for
bulimia nervosa:

b.1 Recurrent episode of binge eating

b.2 Eating in discrete period of time

b.3 A sense of lack of control over eating during the episode

b.4 Recurring inappropriate compensatory behaviors to stop weight gain

b.5 A minimum average of one binge eating a week for at least 3 months

b.6 Undue influence of body shape and weight on self-evaluation

 48

Lesson 6: Exercise Principles

Types of Training

General
2. Aerobic training – are exercises that require oxygen to produce vital energy for a
course of action or physical activity. Ex. Running, dancing, swimming, brisk
walking, circuit training, cycling

3. Resistance training – (also known as strength training) are exercises to develop

muscular strength and/or endurance through exerting or force resistant and
strengthening activities. Ex. Weightlifting, free weights, TRX suspension

Mode of Exercise

There are three types of training methods that are utilized to develop over-all strength:

1. Isotonic exercises – are vigorous physical training to gain muscle tonus.

Ex. Push-ups, sit-ups, burpees, plyometrics
 49

2. Isometric exercises – are static muscular contractions with little or no movement.

Ex. Pulling or pushing an immovable object, steady lifts
3. Isokinetic exercises – are physical training with the use of equipment.
Ex. Treadmill, static bicycle, spinning, muscle contractor
4. Circuit exercises – are alternating physical training in sequence.
Ex. Physical activity per station, movement per square side
5. Cross-training – are combined physical activities that contribute to holistic fitness.
Ex. Triathlon (swimming, cycling, running), mountain hiking
6. Interval training – are exercises with rest period according to a prescribed ratio.
Ex. Three sets of 12 repetitions maximum (RM)
7. Core strength training – pertains to abdominal, hip, and spinal muscle exercises.
Ex. Core yoga, pilates, functional & core training

Training Specific Types

1. Cardiorespiratory endurance training

2. Muscular strength training
3. Muscular endurance training
4. Flexibility training
5. Speed training
6. Agility training
7. Power training
8. Balance training
9. Body coordination training
10. Time-trial training

Sports Training Principles

The principles of training pertain to the set of rules and regulations that must be observed
and followed to be able gain the advantages and benefits of fitness training program. The FITT
Principle of Training is utilized to guide the fitness plan of individuals towards growth and
development of specific and targeted parts of the body.
 50

FITT Principles of Training

Frequency - is the number of repetitions needed to perform a set of action-exercise.

In physical fitness training, the body consumes energy reserves that must be able to go
through a process of rebuild and repair. Exercise frequency is a fine balance between providing just
enough workload for the body to adapt to and allowing enough time for recovery and modification to
occur.

1. Aerobic Endurance Training

The ideal administration of aerobic conditioning is a minimum of three sessions to a
maximum of six sessions per week. Experts suggest that there must a recovery or rest
period after a vigorous training. Athletes and elites often exceed the suggested
guidelines but must give themselves time to rest.

2. Resistance Training
The frequency of resistance training will lie on the specified fitness program of an
individual. Repetition maximum (RM) is usually observed by when performing the
resistance training. A fitness week program is suggested to be completed 3-4 days a
week with a day’s rest between sessions.

Intensity – is the degree or percentage of effort to develop or maintain body fitness.

Intensity refers to the amount of work-out in a specified physical activity. There should be a
balance between adequate intensity to overload the body but not to the extent of overtraining.

1. Aerobic Endurance Training

Heart rate is often used to calculate the intensity of a cardiorespiratory training. It is
the measure of intensity in aerobic training. Heart rate is associated with the target heart
rate that measures the working heart rate during physical activity.

2. Resistance Training
The weight of the workload is the primary measure of intensity in resistance training.
The heavier weights the increase workload for fitness individuals or increasing the
number of repetitions may suffice workload provided the rest time will be decreased.
 51

Type – is the mode or kind of exercise designed for fitness goal or purpose.
1. Aerobic Endurance Training
Ex. Isotonic exercises, Circuit training, Interval training, cross training
2. Resistance Training
Ex. Isometric exercises, Weightlifting, Free weights, TRX suspension

Time – is the duration of fitness exercise. It pertains to how long will an individual work-out.
1. Aerobic Endurance Training
It is suggested to perform at least 60 minutes of moderate to high intensity aerobic
exercises six times a week. Beyond the suggested time of physical training may result to
overtraining and injuries. Beyond 60 to 120 minutes of physical activities may be
performed provided lesser days of work-out will be given for the fitness program.

2. Resistance Training
The ideal duration for resistance training is 45 to 60 minutes a day, three times a
week. It is a must that the body acquire a rest that will serve as the recovery period of
vigorous physical activities. Exercising too much prevents the body from healing and
adaptation. As given, the more you train, the more you must rest.

Sports Training Principle

 52

Sports are highly competitive games with rules and regulations requiring both knowledge
and skills on fundamentals and advanced playing strategies. All athletes and fitness enthusiasts
utilize almost kinds of physical fitness components in sporting events. The following sports training
principles allow them to perform a successful, effective, and efficient fitness programs:

1. The Principle of Specificity

This requires an individual to perform a course of action related to the particular

sporting event of physical training. The fitness program must be designed to develop
specific muscle(s) and body energy system as used in the related sporting event. In
athletics, short distance runner-athlete should focus more on speed while marathon
athletes should concentrate more on cardiorespiratory endurance. Thrower-athletes
should train muscles using more strength and power while jumper-athletes should work-
out the muscles more on the development of their speed, power, and body coordination.

2. The Principle of Overload

This requires an individual to systematically add or multiply a course of action over

time. Cardiorespiratory and muscular endurance overloading is achieved using extended
duration of time, intensity or both. Cardiorespiratory endurance is usually developed with
the increased duration of physical training, while, muscular endurance is usually
improved with the added resistance, number or repetitions.

3. The Principle of Progression

This requires a gradual increase of course of action or performance over time. The
principle of overload and progression works hand-in-hand and usually follow one after
the other. It is a must to continually increase the demands to overload the body energy
system thoroughly, otherwise, the body will not be able to adapt to development and
modifications. The physical training demands must be sufficient to acquire the best
possible fitness outcome.
 53

4. The Principle of Variation

This requires an alternative training or different form of physical activity. This is in

contrast with the principle of specificity that requires targeted fitness outcome. Rest
plays a vital role in this type of principle to allow focus parts of the body in exercise to
recover from usage. Transition in training program inculcates the period of variation from
the usual fitness and skill activity.

5. The Principle of Reversibility

This requires moderation in fitness training programs. The decline of trained muscle
groups as well as the endurance both cardiorespiratory and muscular usually gets faster
than they are achieved at an optimal level. Therefore, one who engages with sport
fitness training must not stop doing physical activity. The moment the person stops in
training, the skill development and improvement will be gone.

6. The Principle of Adaptation

This requires adjustments to sports training and optimal fitness health. The body
energy is a complex system requiring developmental modifications over time. Build,
rebuild, changes, maintenance, modification, variance, transition, and recovery are the
essential components of this kind of principle in sports training.
 54

WORKSHEET # 3

Name:________________________________________________________Date:____________

Degree Program, Year & Section:_________________________________Score:____________

INSTRUCTION: Encircle the letter of your choice that best answer the question.

1. Exercise during which the energy needed is provided without the need to use the inspired
oxygen. Examples include weightlifting and the 100-meter sprint.
a. Aerobic exercise
b. Anaerobic exercise
c. Resistance exercise
d. Warm-up

2. Any method or form of exercise that requires an individual to lift and exert force.
a. Aerobic exercise
b. Anaerobic exercise
c. Resistance exercise
d. Warm-up

3. The relative stress level that an exercise stimulus places on the body.
a. Frequency
b. Intensity
c. Type
d. Time

4. The number of training sessions in a given time period. Example: thrice a week.
a. Frequency
b. Intensity
c. Type
d. Time
 55

5. Manipulating the frequency, intensity, type, or time of an exercise program to promote

optimal improvements with minimal opportunities for overtraining, either physically or
emotionally.
a. Principle of Overload
b. Principle of Progression
c. Principle of Specificity
d. Principle of Variation

6. Systematically applying the work-out loads overtime.

a. Principle of Progressive-overload
b. Principle of Reversibility
c. Principle of Specificity
d. Principle of Variation

7. A type of muscular activity in which there is tension during contraction in the muscle but it
does not shorten (there is no movement).
a. Isotonic exercises
b. Isometric exercises
c. Isokinetic exercises
d. Interval exercises

8. Implies a dynamic event in which the muscle generates the same amount of force through
the entire movement. It is also used to describe dynamic free-weight exercises.
a. Isotonic exercises
b. Isometric exercises
c. Isokinetic exercises
d. Interval exercises

9. A variation of interval training that uses some type of external resistance and timed work
and rest periods.
a. Circuit Training
b. Cross-country Training
c. Isokinetic Training
d. Resistance Training
 56

10. Exercise during which muscle receives enough oxygen to continue at a steady state. Some
examples are brisk walking, biking, running, swimming, and cross-country skiing.
a. Aerobic training
b. Anaerobic Training
c. Interval Training
d. Resistance Training
 57

UNIT II: DANCE AEROBICS

Lesson 7: Fundamentals of Dance Aerobics

1. Chest Press

2. Up/ Down
 58

3. Bicep Curl

4. Lateral Pull
 59

5. Forward Push/Pull

6. Punches
 60

7. Scoop

8. V-Arm
 61

9. Diagonal/Oblique Raise

Lower Leg Movements and Footworks

1. Step-close/close step 11. Marching

2. Step-point/point step 12. Gallop/Lateral
3. Blecking-step/heel-place 13. Grapevine
4. Double close step 14. Skip
5. Box-step 15. Spring-step
6. V-step 16. Walk or Run-in-place
7. Squats 17. Jump-jacks
8. Knee-raise (sideward or forward) 18. Jump open-and-close
9. Step-hop/hop step 19. Heel-raise
10. Step-raise/step-swing 20. Leap
 62

SCORING RUBRICS ON DANCE AEROBICS ROUTINE

Name:________________________________________________________Date:____________

Degree Program, Year & Section:_________________________________Score:____________

Aerobics Needs Acceptable Very Good Excellent Final

Routine Improvement 2 3 4 Score
Criteria 1
Routine & Skills Routine is Routine is Routine is Skills and routine
weak and adequate. Often generally good. are superior. Uses
- Composition needs successful in Successful in proper technique
- Mastery improvement. executing steps. execution. and successful in
- Difficulty Does not Include phases Mastery of the execution. Includes
- Technique include all the of aerobic routine is good. all phases of
- Routine Flow phases of routine, mastery Include most aerobic routine,
aerobic of routine and phases of aerobic mastery and the
routine. level of difficulty routine, mastery level of difficulty is
is average. of routine and advanced.
level of difficulty
is above average.
Timing and Unsure of Tries to execute Stays with beat Correct routine
Coordination proper rhythm. the dance most of the time. executions.
Counting is routine properly. Counting is very Rhythm is superior.
Rhythmic off-beat. Does Stays with beat good. Counting is
Pattern not stay on adequately. superior.
- beat. Counting Counting is
Synchronization is weak. adequate.

Performance Execution is Execution is Execution is very Execution is

weak and adequate. good. Performed superior.
- Showmanship needs Dance the dance activity Performed the
- Transitions improvement. performance is seriously. dance aerobics
- Appearance Did not take acceptable. exceptionally.
- Creativity the dance
activity
seriously.
Energy and A bit awkward Performed the Performed the Performed the
Enthusiasm and ungainly dance routine dance routine dance routine
- Power in the dance acceptable with very satisfactory gracefully and full
- Vigor performance. adequate and with of energy. Superior
- Liveliness energy. sufficient energy.
Over-all Needs Average Well-done Superior
Presentation improvement

TOTAL =__________
 63

Lesson 8: Fundamentals of AeroTaebo

Aero-Taebo is a combination of three (3). First, "Aero" short for aerobic means with the use
of oxygen. Second, "Tae" is a Korean Martial Art which gives emphasis in kicking moves and
variations. Third, "Bo" short for boxing which gives emphasis on arm and hand movements and
variations.

Taebo is a total body fitness system that incorporates martial arts techniques such as kick
and punches, which, became popular in the 1990's. It was introduced and developed by an
American Taekwondo practitioner Billy Blanks. Such program use the motions of martial arts at a
rapid pace designed to promote fitness. Taebo is not intended for fighting skills or for self-defense,
but rather, intended to develop fitness through movements.

Aero-Taebo has been characterized as an excellent fitness work-out. It is also an effective

way to tone the muscles and defining the body's musculature, as well as improving fitness
components such as balance, flexibility, and body coordination.

Link: https://www.youtube.com/watch?v=L0UNkptScoM
 64

Introduction to Rhythm

Rhythm is the regular recurrence or alteration of elements or features such as:

1. Sounds

2. Beats

3. Pattern

Link: https://youtu.be/MqhReCMYU7E

Locomotor and Non-locomotor Movements

Locomotor are movements from one place to another. Ex. step, walk, run, jump, leap, leap, hop,
skip, skip, roll, crawl, slide, gallop, and grapevine.

Non-locomotor/Axial are movements within a stationary place. Ex. flexion, extension, hyper-
extension, rotation, circumduction, elevation, depression, abduction, adduction, pendular, and
vibratory.

Manipulative Skills are the combination of locomotor and non-locomotor movements.

Link: https://youtu.be/7xagwpjyi-A
 65

Aerobics Arm Movements

1. Arms in lateral 5. Adduction

2. Push-pull 6. Circumduction

3. Raise/Up and down 7. Rotation

4. Abduction 8. Curls (Bicep and Tricep)

Link: https://youtu.be/k4pVbzRRgzg

Aerobics Leg and Footworks

1. Marching steps 5. Knee raise

2. Step-close/Side-to-side step 6. Touch step (Side, Forward, Backward)

3. Double close step/double side-to-side 7. Squats

4. Forward-backward/Backward-forward 8. Grapevine

Link: https://youtu.be/v1qvfztILkY

Basic Punches

1. Straight punches/Jabs

2. Hook punches

3. Uppercut punches

4. Elbow strike

5. Speed ball

6. Cross punches

Link: https://youtu.be/Us2yHaS_FXc
 66

Basic Footworks and Legworks of Taebo

1. Marching steps

2. Step-close or side-to-side step

3. Duck and weave

4. Jump rope

5. Step-point

6. Squats

7. Knee strike

8. Double knee strike

Link: https://youtu.be/2fexGJf-zLg
 67

Dance Aerobics Combination

1. Marching steps (16 cts.)

2. Step close series (32 cts.)

a. Arms in lateral (8 cts.)

b. Push-pull (8 cts.)

c. Combination

c.1 Right arm high (cts. 1, 2)

c.2 Left arm high (cts. 3,4)

c.3 Down-Up-Down-Up (cts.5,6,7,8)

c.4. Repeat c.1,c.2, c.3 (8 cts.)

3. Grapevine and squats combination (32 cts.)

a. Grapevine with arms (sideward raise, upward raise, sideward raise, and clap)

a.1 to the right side (4 cts.)

a.2 to the left side (4 cts.)

b. squats with arms forward raise - close fists

b.1 step-close going to right side (4 cts.)

b.2 step-close going to the left side (4 cts.)

c. Repeat 3a and 3b (16 cts.)

4. Walking with knee-raise combination (32 cts.)

a. Starting with right foot, perform three steps with a knee-raise (3-steps with a knee-raise)

with arms circumduction

a.1 moving forward (4 cts.) with arms circling towards left side

a.2 moving backward (4 cts.) with arms circling towards right side
 68

b. Alternate knee-raise and arms sideward

b.1knee-raise with arms raise sideward right (cts 1,2)

b.2 knee-raise with arms raise sideward left (cts3,4)

b.3knee-raise with arms raise sideward right (cts 5,6)

b.4 knee-raise with arms raise sideward left (cts7,8)

c. Repeat and b (16 cts.)

5. Touch steps series (32 cts.)

a. Right touch steps to the right with tricep curl (8 cts.)

b. Left touch steps to the left with tricep curl (8 cts.)

c. Right touch step to the back with bicep curl (8 cts.)

d. Left touch steps to the back with bicep curl (8 cts.)

Link: https://youtu.be/MGWQb-ND9GM

Aerobics Combination with Music

Link: https://youtu.be/uT7plv-s-Bs
 69

SCORING RUBRICS ON DANCE AEROBICS ROUTINE

Name:________________________________________________________Date:____________

Degree Program, Year & Section:_________________________________Score:____________

Aerobics Needs Acceptable Very Good Excellent Final

Routine Improvement 2 3 4 Score
Criteria 1
Routine & Skills Routine is Routine is Routine is Skills and routine
weak and adequate. Often generally good. are superior. Uses
- Composition needs successful in Successful in proper technique
- Mastery improvement. executing steps. execution. and successful in
- Difficulty Does not Include phases Mastery of the execution. Includes
- Technique include all the of aerobic routine is good. all phases of
- Routine Flow phases of routine, mastery Include most aerobic routine,
aerobic of routine and phases of aerobic mastery and the
routine. level of difficulty routine, mastery level of difficulty is
is average. of routine and advanced.
level of difficulty
is above average.
Timing and Unsure of Tries to execute Stays with beat Correct routine
Coordination proper rhythm. the dance most of the time. executions.
Counting is routine properly. Counting is very Rhythm is superior.
Rhythmic off-beat. Does Stays with beat good. Counting is
Pattern not stay on adequately. superior.
- beat. Counting Counting is
Synchronization is weak. adequate.

Performance Execution is Execution is Execution is very Execution is

weak and adequate. good. Performed superior.
- Showmanship needs Dance the dance activity Performed the
- Transitions improvement. performance is seriously. dance aerobics
- Appearance Did not take acceptable. exceptionally.
- Creativity the dance
activity
seriously.
Energy and A bit awkward Performed the Performed the Performed the
Enthusiasm and ungainly dance routine dance routine dance routine
- Power in the dance acceptable with very satisfactory gracefully and full
- Vigor performance. adequate and with of energy. Superior
- Liveliness energy. sufficient energy.
Over-all Needs Average Well-done Superior
Presentation improvement

TOTAL =__________
 70

DANCE AEROBICS FINAL PERFORMANCE EXAMINATION: VIDEO SUBMISSION

Instruction:

Creative dance routine (choreography) of Dance Aerobics (2.5-4 minutes) using the
different movement patterns with the accompaniment of music (140 to 160 bpm).

* Begin with a proper warm up and flexibility exercise to avoid any injury. Please stay indoor/inside
your house. Perform the cool-down stretching after the core activity.

* It is important to go slow on patterns until you are familiar with the drills, without losing control.

* Please mind your health status if you have a medical condition. Safety must be considered at all
times. Wear appropriate fitness attire.

* As for the rhythm, dance steps must be performed with music (your choice of music).

* Submit your video performance through E-BEDAN Learning Management System.

 71

SCORING RUBRICS ON DANCE AEROBICS ROUTINE

FINAL EXAMINATION: CREATIVE ROUTINE

Name:________________________________________________________Date:____________

Degree Program, Year & Section:_________________________________Score:____________

Aerobics Needs Acceptable Very Good Excellent Final

Routine Improvement 2 3 4 Score
Criteria 1
Routine & Skills Routine is Routine is Routine is Skills and routine
weak and adequate. Often generally good. are superior. Uses
- Composition needs successful in Successful in proper technique
- Mastery improvement. executing steps. execution. and successful in
- Difficulty Does not Include phases Mastery of the execution. Includes
- Technique include all the of aerobic routine is good. all phases of
- Routine Flow phases of routine, mastery Include most aerobic routine,
aerobic of routine and phases of aerobic mastery and the
routine. level of difficulty routine, mastery level of difficulty is
is average. of routine and advanced.
level of difficulty
is above average.
Timing and Unsure of Tries to execute Stays with beat Correct routine
Coordination proper rhythm. the dance most of the time. executions.
Counting is routine properly. Counting is very Rhythm is superior.
Rhythmic off-beat. Does Stays with beat good. Counting is
Pattern not stay on adequately. superior.
- beat. Counting Counting is
Synchronization is weak. adequate.

Performance Execution is Execution is Execution is very Execution is

weak and adequate. good. Performed superior.
- Showmanship needs Dance the dance activity Performed the
- Transitions improvement. performance is seriously. dance aerobics
- Appearance Did not take acceptable. exceptionally.
- Creativity the dance
activity
seriously.
Energy and A bit awkward Performed the Performed the Performed the
Enthusiasm and ungainly dance routine dance routine dance routine
- Power in the dance acceptable with very satisfactory gracefully and full
- Vigor performance. adequate and with of energy. Superior
- Liveliness energy. sufficient energy.
Over-all Needs Average Well-done Superior
Presentation improvement

TOTAL =__________
 72

References

Andin, C. T. (1985). Organization and Management of Physical Education and Sports. Quezon
City: REX Printing Company, Inc.

Dimapilis, N. J., Espeso, L.A., Isip, M. L.G., & Muli, M.R. (2009). Physical education 1: Physical
fitness and gymnastics. Mandaluyong City: Books Atbp. Publishing Corp.

Domingo, J.P., Alonte, J. B., Co, P., Alonte, A. B., Cong-O, D. L., Garcia, F. V., Nimor, C. F.,
Janson, M. C., & Nazuel, H. A. (2010). Physical education II: Beginner’s dance book. (Rev. ed.).
Valenzuela City: Mutya Publishing House, Inc.

Freeman, W.H. (2012). Physical education, exercise, and sport science in a changing society (7th
ed.). Sudburry: Jones and Bartlett Learning LLC.

Hoeger, W. K. & Hoeger, S. (2012). Principles and labs for physical fitness and wellness (11th ed.).
Australia: Wadsworth Cengage Learning.

Miller, D.K. (2010). Measurement by the physical educator: Why and how (6th ed.). New York: NY:
McGraw-Hill Connect Learn Succed.

Youtube links:

http://www.livestrong.com/article/16440-benefits-tae-bo/

http://www.livestrong.com/article/135659-benefits-cardio-kickboxing/

http://fitness.allwomenstalk.com/benefits-of-tae-bo-that-may-turn-it-into-one-of-your-favorite-workouts

http://www.mademan.com/mm/kickboxing-tips-beginners.html

Billy Blanks Tae Bo® Official Punch Out

Aero Kae Bo 10-minute Complete Workout

Aero taebo dance combination with Zin Keith 04-05-17

Billy Blanks Tae Bo® Exclusive Workout