PE101a FITNESS AND WELLNES

2 UNITS

UNIT PHYSICAL ACTIVITY,

3
EXERCISE AND
NUTRIENTS

LEARNING
OUTCOMES
At the end of the Unit the learners
are expected to:
1. Differentiate Physical Activity
and Exercise
2. Emphasize the importance of
Physical Activity, Exercise, and
Nutrition in Fitness and Wellness
3. Enumerate the types and parts of
exercises
4.Analyze what constitute a
balance diet
4. Demonstrate the basic exercises
of choice.

Week 6-9
8 hours

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PE101a FITNESS AND WELLNES
2 UNITS

Preliminary Task

Activity. PAG MAY TIME!

Instruction: This activity will reveal how you

are spending the 24 hours in a day. Do this task

in answering the provided matrix below. Send

your task in the portal provided in our Fbgroup

and or Gclassroom.

Time of the Day Activities Amount of time spent in

the activities ( in
minutes)

Lesson 1. PHYSICAL ACTIVITY

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PE101a FITNESS AND WELLNES
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Physical Activity is defined as

any bodily movement produced by

skeletal muscles that requires energy

expenditure. This includes any

motion you do through the day such

as walking to the local shop,

cleaning, working, active transport

etc. and excludes sitting still or lying

down. Physical Activity is not planned, structured, repetitive or purposeful for the

improvement of fitness. physical activity does not require special equipment or

spending a lot of money. Physical activity is anything you do when you are not

sitting or lying down. Besides jogging, swimming, cycling, and aerobic dancing,

physical activity includes yoga, tai chi ch'uan, martial arts training, gardening, and

walking. For instance, regular walking strengthens muscles, increases aerobic

capacity, clears and quiets the mind, reduces stress, expends calories, and is

virtually injury-free. Other than appropriate shoes, walking requires no special

clothing, equipment, or money, and it can be worked into a busy schedule. Instead

of eating at breaks at work or between classes, you can walk to a job or class.

Walk upstairs instead of using elevators. If you need to drive, park and walk the

last ten minutes to your destination. Aerobic capacity can be increased by walking

briskly enough to increase the heart rate (e.g., walking uphill or upstairs).

Physiological Benefits of Physical Activity

Research shows that only moderate, not necessarily extensive exercise is

sufficient for good health. For example, for both women and men, the chance of

dying from heart disease, cancer, and several other diseases is greater for

individuals with sedentary life-styles than those who engage in a daily brisk walk

of 30 to 60 minutes (Curfman, 1993). Moderate regular exercise, lasting say 15 to

30 minutes, five times a week also has been found to improve health. In fact, high

levels of exercise increase the risk of injuries.

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PE101a FITNESS AND WELLNES
2 UNITS

Psychological Benefits of Physical Activity

Regular physical activity can result in periods* of relaxed concentration,

characterized by reduced physical and psychic tensions, regular breathing

rhythms, and increased self-awareness. This effect is often compared to

meditation and is the aim of all Eastern body work, including Hatha yoga, t'ai chi

ch'uan, and many martial arts practices. This effect also results from any physical

activity in which one focuses the mind to produce a loss of self-consciousness

through total concentration

on various body

movements.

Regular physical activity

helps:

 maintain normal blood

pressure

 reduce blood pressure in

people with hypertension

 maintain body weight

within healthful limits

 prevent and alleviate

chronic low-back pain

 provide greater energy

reserves for work and

recreation

 improve posture

 minimize stress or shorten the recovery period from illness and injury

Lesson 2 EXERCISE

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PE101a FITNESS AND WELLNES
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Exercise, the primary

contributor to good physical fitness,

also contributes to mental and social

health. Exercise improves the physical

part of your health by building a

strong body. Exercise can also help

reduce the feeling of chronic fatigue,

stiffness, and lack of coordination. It

can help improve the sense organ

functions and motor responses. Sense

organ functions refer to your ability to use your senses to their optimal levels.

Exercise defines as a physical activity that is planned, structured, and

repetitive for the purpose of conditioning the body. Exercise consists of

cardiovascular conditioning, strength and resistance training, and flexibility.

Warming up, stretching, and cooling down are important parts of exercise

sessions, too.

Components of an Exercise Session

There are three components of an exercise session. They include the

warm-up, the workout, the cool down.

The Warm-Up

Warming up is engaging in activity that prepares the muscles for the work

that is to come. The first step in warming up is to stretch the large muscles.

Stretches should be slow and smooth, not jerky. Stretching helps increase the

elasticity of muscles and tendons. Stretching can prevent injury to the muscles and

tissue surrounding the joints.

The second stage of the warm-up is to perform the activity slowly for

about 5 minutes. So, if you are going to jog 2 miles, you might walk briskly for

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PE101a FITNESS AND WELLNES
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about 5 minutes before you begin to jog. If you are going to bike 10 miles, you

might ride at an easy pace for the first 5 minutes, then pick up the pace.

Warming up

allows your pulse rate to

increase gradually. A

sudden increase in the

pulse rate puts

unnecessary strain on the

heart and the blood

vessels.

The Workout

This is the

component of your

exercise program in which

you are actually

performing the exercise at

its highest intensity. The intensity depends on your current fitness level. Choose

an activity that continually uses the large muscle groups. Biking, walking,

swimming, and running are good examples. You should work hard, but not overdo

it. Studies have shown that doubling the amount of exercise does not double its

effectiveness. Overdoing exercise can cause sleeplessness or chronically sore

muscles.

Frequency. To begin both anaerobic and aerobic programs, you should

schedule workouts three times a week, with no less than one day and no more than

two days between sessions.

Many people enjoy their aerobic exercise routine so much that they do it

more often than three times a week. There is no real harm in doing aerobic

exercise five times a week once one is physically fit.

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PE101a FITNESS AND WELLNES
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Exercising more than three times a week for six months should help get

you physically fit. You then must maintain your program at least three times a

week to maintain your fitness level.

Intensity. It is very important not to overdo exercise. You must start

slowly and build endurance. In weight training, start with a lighter weight and

build to the heavier ones. In aerobic programs, work toward your target heart rate.

Your target heart rate is 70 to 85 percent of your maximum heart rate. The target

rate provides a range for exertion.

To find your target heart rate, first estimate your maximum heart rate by

subtracting your age from 220. For example, if you are 15 years old, subtract 15

from 220 to get 205. Your maximum heart rate would be 205 beats per minute.

Your target heart rate would be between 70 and 85 percent of 205, or between 144

and 174 beats per minute. You should never exercise to your maximum heart rate.

Exercise at a level to stay within the range of your target heart rate. You can learn

to take your heart rate, but a general rule of thumb is that if you cannot talk while

you are exercising, you are probably doing too much.

Duration. In weight training, do the exercises slowly, taking at least 2

seconds each time you lower a weight. Rest for 1 or 2 minutes between sets, and

do a variety of exercises to strengthen your muscles in the full range of motion. A

set consists of 10 to 14 repetitions.

The time spent doing aerobic exercises should be built up gradually. The

goal in aerobics is to spend 20 to 30 minutes in your target heart rate.

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PE101a FITNESS AND WELLNES
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The Cool Down

Just as your body needs to be readied for increased activity, it needs to be

returned gradually to a less active state. During exercise an increased amount of

blood is pumped to the heart with the help of contractions of large leg muscles

that push against the veins. If the leg muscles relax suddenly, pooling may result.

The blood will collect in your extremities instead of getting back to the heart. The

heart is still pumping hard, but less blood is returning to it. Pooling can cause

lightheadedness, even fainting.

When you are cooling down, you gradually decrease activity. Your

muscles continue to assist in returning the blood to the heart until your pulse rate

slows. During cool down, the metabolic processes can gradually return to resting

levels.

The best way to cool down is simply to slow down activity. Slower

activity should be done for about 5 minutes, followed by 5 minutes of stretching.

You have cooled down adequately when your heart rate is within 20 to 30 beats of

your regular heart rate.

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PE101a FITNESS AND WELLNES
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Types of Exercise

Aerobic Exercise this is an

exercise that promotes the supply and

use of oxygen to the body. Aerobic

exercise is categorized as High Impact

aerobics, Low impact aerobics and

Moderate Impact aerobics.

High-Impact Aerobics (HIA)

High-impact aerobics (HIA)

involves steps and gestures in which both

feet are off the floor at the same time

briefly. Force exerted in executing movement is at its maximum level. Example is

when the foot meets the floor surface. The force is absorbed by the landing, floor

surface, shoes, orthotics (if worn), and musculoskeletal system (muscles, tendons,

ligaments, joints, and bones).

Some basic movements that are considered high impact are jogging, hopping,

and jumping. A few characteristics of high-impact aerobics are:

 Music between 130 and 160 beats per minute (bpm)

.
Faster music—smaller moves.

Slower music—greater range of motion.

 Landing through toe/ball/heel.

 Avoiding more than eight repetitions (reps) on one limb.

 Strengthening anterior tibialis (shin area).

 Strengthening hamstrings.

 Limited to every other day.

 Higher intensity = >V02 max.

 Moderate intensity > fat utilization.

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PE101a FITNESS AND WELLNES
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High-impact aerobics

is generally not

recommended for:

 Individuals who

obviously are in poor condition

or out of shape, especially

obese people.

 Anyone who is

susceptible to specific injuries

(such as shin splints) caused by,

or likely to be aggravated by,

upward impacts on the feet.

 Women in the latter

stages of pregnancy, who

usually have loosened joints.

 Individuals who are

incontinent (unable to control

urination).

 Individuals who are

uncomfortable with high-impact

steps.

Low-Impact Aerobics ( LIA)

Low-impact aerobics (LIA) involves steps and gestures that produce less

force than those in high-impact movements when the feet strike the floor. LIA

controls the landing and force of foot impact because one foot is in contact with

the floor at all times

“Get comfortable with being uncomfortable!”

―  Jillian Michaels
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PE101a FITNESS AND WELLNES
2 UNITS

To execute LIA, you do not

need to lower the intensity of your

work-out but rather lighten the

movement but do it in a multiple or

faster movement to sustain the target

heart rate. Some ways to accomplish

this include deepening knee flexion

(bending motions) that use the large

leg and buttocks muscles (quadriceps

and hamstrings, and gluteals) and

gesture actions of the upper body.

Examples of low-impact moves are

step- touch, lunge, grapevine,

marching, and vigorous walking in

place. Characteristics of low-impact

aerobics are:

 Heart rate is kept in the target heart

rate (THR) training zone.

 Moves can be modified if the THR is not maintained.

 Any music tempo can be utilized.

With faster tempos, less space is covered.
With slower tempos, more space is covered.
 Feet are kept closer to the ground to decrease impact.

 Moves require traveling from sideto-side and forward-and-back so large muscles

of legs and trunk are engaged continuously.

 Controlled, vigorous arm movements compensate for reduction in activity of the

leg and back muscles when the height of hops and jumps is reduced. Research

has shown that up to 25% more work can be performed with the arms and legs

combined, compared to work performed by the legs alone.

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 Arms are not used above shoulder

level for extended periods. Doing

so necessitates extended isometric

contractions of the arm and

shoulder muscles and probably

causes more soreness after

exercise. In addition, holding the

arms over the head raises blood

pressure, and anyone with high

blood pressure or a history of

angina pectoralis should be

discouraged from doing these

movements.4

 Toes/knees are turned out, with

wide legs.

 Center of gravity is raised and

lowered.

 In lateral moves, legs are turned

out.

 Angle of knee flexion is 900 .

 Vastus medialis (front, inner

thigh) and hamstrings are strengthened.

 Adductor muscles are used for correct mechanics.

Low-impact aerobics (LIA) is generally not recommended for:

 Anyone who complains of knee discomfort during prolonged knee flexion.

 Individuals who have severely flattened or pronated feet. (Knee flexion, and some

side-to-side movements in which one-foot crosses in front of the other, tend to

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cause the kneecap to shift toward the outer side of the knee joint, which increases

stress.)

 Well-conditioned, injury-free individuals who are unable to achieve their target

heart rate, even in the most intense LIA program. (Although many instructors use

LIA exclusively in the interest of safety, conventional high-impact choreography

may be acceptable for these participants as long as they remain injuryfree.6)

Combination

High-/Low-Impact

Aerobics (CIA or

Combo-Impact)

Comno-Impact

utilizes characteristics

of both high- and low-

impact movements that

can be a safe and

exciting blend.

Combination high/low-

impact choreography

can be defined in two

ways.

l. Routines that

offer both a high

impact and a low-

impact version of a

movement. Programs

that offer both of these

versions work best in

classes with mixed

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PE101a FITNESS AND WELLNES
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fitness levels so individual participants can select the amount of impact

appropriate for them. A beginner in the program, therefore, might choose to do the

low-impact version, whereas an experienced dance-exerciser might feel more

challenged by the high-impact movements.

2. Routines combining a series of varied high-impact and a series of varied

low-impact movements. This style lends itself well to classes of experienced

aerobics exercisers whose primary concern is to improve cardiovascular and

respiratory fitness while minimizing

the risk of injury.

The unique feature of a

combination approach is that

participants can choose from the

various possibilities the impact that

best fits their current lifestyle needs.

Some people, of course, can never

participate in the high-impact

movements because of permanent

physical limitations.

Any high-impact steps into

acceptable low-impact movement

can be accomplished by:

l . Lowering the foot impact.

2.Increasing the arm movement.

3.Increasing the use of space.

Moderate-impact Aerobics (MIA)

By adapting the gesture style (non-weightbearing body parts) and foot

impact, this choreographic style combines the best elements of both HIA and LIA,

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PE101a FITNESS AND WELLNES
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for movements that keep the intensity needed to maintain target heart rate while

reducing foot-impact forces.

Moderate Impact Aerobic requires at least one foot remains in contact with

the floor most of the time to reduce potentially injurious stresses on the body. The

center of gravity of the body, however, rises and falls almost as much as it does

during HIA, thereby avoiding prolonged knee flexion. This raising and lowering

of the center of gravity, by extending the hip, knee, and ankle joints without

actually leaving the floor, requires work, the expenditure of energy. This provides

for a relatively high exercise intensity.

To clarify the differences between the three distinct methods of impact, an

example of stepping-in place is:

 High-impact aerobics: jogging— both feet off the ground briefly.

 Low-impact aerobics: marching— one foot always in contact with the floor.

 Moderate-impact aerobics: plyometric techniques using the lift-and-spring action

Note: According to research, when high levels of force are exerted on the feet

abruptly, the human body is helpless to injury. However, the body is equipped

with reflex mechanisms that can control muscle contractions to protect it from

mechanical stress. Subsequently, reflex mechanism must have to quickly activate

so that it can provide protection. In practical terms, the springlike motions of MIA

are less jarring than the high-impact versions because the body is raised and

lowered with control. In HIA, the body is under less control as it falls freely,

colliding suddenly with the floor.

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PE101a FITNESS AND WELLNES
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Strengthening or

Resistance/ Muscular

Exercise

Strength training (also

called weight training) is

performed in a steady, controlled

(more static and less dynamic)

manner and usually concentrates

on the areas not adequately

worked during the aerobic

segment of class. This exercise

focuses primarily on the muscles

in the upper body and the

abdominals. It defines, tone, shape, and make denser (thicken) the muscle fibers.

This type of exercise requires a longer period of work to be accomplished. To

incorporate variety into the strength training segment, different forms of

resistance, such as handheld weights, resistance bands, and tubing, can be used.

Principles, guidelines, and suggested exercises for safe, effective strength training

follow.

Principles of Strength Training

If possible, plan to use approximately 15—20 minutest for strength training

during your fitness session, following these principles:

 Precede and follow muscle strengthening exercises by stretching exercises

specific for the muscles that are made to work against resistance. Any muscle

group strengthened by exercise also should be stretched regularly to prevent

abnormal contraction of resting length

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PE101a FITNESS AND WELLNES
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 Of key importance, stabilize your joints and your spine before beginning each

exercise.

 Perform each

movement using a smooth,

continuous, full range-ofmotion

action for the joint/muscle group

involved, and keep the timing of

the movement (usually slow)

totally under your control.

Ballistic (rapid or jerky)

movements increase the risk of

injury.

 Take approximately 1

—2 seconds to perform the

overcomingresistance

(concentric phase of the muscle

you're training) and 2-4 seconds (at least the same time, or up to twice as long)

Because the focus now is on resistance work, which is best done when the body is

thoroughly warm, the timeframe becomes optional and follows your priorities in

your workout during the release or lowering (eccentric phase of that same muscle

being trained) to return to the starting position of each exercise.

 Exhale during the lifting, overcoming-resistance-action move; inhale during the

release or lowering and return. (Exception: During overhead pressing movements,

inhale as you lift.)

 Engage in visualization and selftalk (see Chapters 2 and 12). Plan your

concentrated thoughts to accompany your lifting/exhale and lowering/ inhale

movements.

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 For general fitness of healthy adults, include in a strength training session a

minimum of one set of at least one exercise for all major muscle groups. This

recommendation is for healthy adults desiring minimal fitness, and not for

athletes, because multiple sets do result in greater strength gains than single-set

programs.

 Therefore, for this class, follow a

progressive resistance format that

suggests beginning with one6 to three

sets of 8—12 repetitions for most

exercises. (Exception: For abdominal

work, begin your program by

performing two sets of 15—30

repetitions per set). Select 8—10

exercises that condition the major

muscle groups of your body and

perform them for at least two ofyour

fitness class sessions per week, ifyou

have no other sep- arate strength

training program.

 Or, use circuit programs as good

alternatives ifyou have a limited amount of training time. 7 This means that

everyone is working at once, with their own light resistance (tube or band), and

the circuit consists of a series of resistance training exercises performed one after

the other with minimum rest (15—30 seconds) between exercises. Participants

perform approximately 10-15 repetitions8 of each exercise per circuit (using a

tube that represents resistance of 4096-60% of I repetition maximum, the amount

you can smoothly and safely lift just one time).

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PE101a FITNESS AND WELLNES
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 If you become jerky, are not smooth, continuous, and rhythmical in the move, and

are not using the full range-of-motion possible around your joints, stop. You've

completed your lower limit for that set. This lower limit becomes your baseline, to

which you attempt to add more repetitions as soon as possible.

 Add resistance in increasingly greater increments (1-4 pounds if using hand

weights, or thicker rubber if using bands/tubing). In the fitness class setting, don't

go over the 4-pound limit for handheld weights if this is your choice of resistance

equipment.

 Traditionally, allow one day of recovery between training sessions for a given

muscle group, 9 so perform strength training of isolated muscle groups every

other day. Your muscles need a day to recover, so don't incorporate a program to

strength train with resistance (weights/bands/tubing) daily. As an alternative to

this program, perform strength training exercises with resistance

(weights/bands/tubing) for the upper half of your body one day and for the lower

half of your body the next day. Thus, you are alternating the days that the muscles

are strength training.

 Allow brief rest periods between bouts of vigorous exercises. The timeframe for

rest is defined as regaining a normal breathing pattern

 To incorporate variety into your

program, try using all of the forms of

resistance illustrated in this chapter:

l. Your own body (or parts)

lifted and lowered against gravity as

the weight resistance used, as in

push-ups or curl-ups. To

progressively increase the resistance

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PE101a FITNESS AND WELLNES
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involved in lifting your body's weight against gravity, use a strategically placed

freeweight

2. Hand-held weights (not wristweights) in controlled movement or

placed on the body in the key locations to add weight resistance to the body part

being lifted and lowered.

3. Rubber resistance bands, 9",12", or 16" long, in widths of 1/4"-1 h

inches. The length and width are selected according to whether the exercise works

the upper or lower body, and your current strength fitness level in the muscle

group being trained.

4. Rubber resistance tubing, approximately 3'- 4h feet long, so you can

adjust it according to your height, in a range of lightto-heavy thickness that you

select according to your current strength level.

5. All the above combined, using a step bench in a level position, or in

the gravity-assisted incline or decline positions.

Using Resistance Bands and Tubing

General principles for using either resistance bands or tubing include the

following:

 Select bands and tubing based on your fitness level.

 Before each use, inspect the bands and tubing for nicks and tears that may arise

from continued use.

 Never, under any circumstances, tie pieces of band and tubing together.

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 Always exhibit proper body alignment and posture while exercising, as illustrated

in the figures in this chapter.

 Keep your face turned slightly away from the direction of movement, for safety

 While performing single-limb, upper body movements, always anchor the band

between one hand and the thigh, hip, side, or shoulder, depending on the

movement.

 Always anchor the tubing under the ball of one foot or both feet, depending on

your level of fitness and the desired amount of tension.

 Always control the bands and tubing, especially during the return phase of the

movement. Do not let them control you.

 Perform 8—10 repetitions of each exercise. When using one arm or one leg,

switch sides so the same muscle group is worked an equal number of repetitions

on the opposite side of the body. Be sure to work all muscular groups with equal

intensity and repetitions at each session, to avoid muscular imbalance. Il

Specifics of Bands
Beginne Intermediate Advanced
r
3/8" upper body 5/8" upper body (light 3/4" upper body
(pink) blue) (dark blue)
3/8" (pink) or 5/8" lower body 3/4" lower body
5/8" (light blue)
lower body
Specifics of Tubing
Very light Light (green) and Heavy tubing
(yellow) and light medium tubing (red) (blue) (black)
tubing (green)

Guidelines for Strength Training

Strength training of a moderate intensity, sufficient to develop and

maintain fat-free weight, should be an integral part of an adult fitness program.

One set of eight to twelve repetitions, of eight to ten exercises that condition the

major muscle groups, at least two days per week, is the recommended minimum.

15

 Thus, the prescription for more fully developing your lean (fat-free) weight is:
Se Reps Varieties of Minimum
t
Department of Physical Education, College of Arts and Exercise
Sciences, University of Northern Days/Week
Philippines

1 8-12 8-10 Targeting 2 (with max:

major muscle 4/week or every
groups other day)
PE101a FITNESS AND WELLNES
2 UNITS

You'll be focusing on the following isolated muscle groups of the upper,

mid, and lower body

 Upper body: chest, upper back, shoulders, and arms.

 Mid-section: abdominals, lower back.

 Lower body: hips and buttocks, thighs, and lower legs.

Flexibility Training
Flexibility refers to the range of

motion of a joint and its corresponding

muscle groups. It is influenced

genetically, is highly specific, and varies

from joint to joint within an individual.

Flexibility training, or stretching, is a

widely accepted means of effectively

increasing joint mobility, improving

exercise performance, and reducing

injuries. I When stretched repeatedly,

muscles can be lengthened by

approximately 200/0.2 Tendons can

increase in length much less, about 2% to 3%.

Stretching programs follow the principle of specific adaptation to imposed

demands (SAID), which states that an individual must stretch the soft tissues

around a joint slowly and progressively to and slightly beyond the point of

limitation but not to the point of tearing.

The two most widely accepted methods of stretching to improve flexibility

are static stretching and proprioceptive neuromuscular facilitation (PNF). Both

follow the philosophy that flexibility is increased and risk of injury is prevented

when the muscle being stretched is as relaxed as possible.

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Static Stretching

Static stretching is slow, active stretching, with the position held at the

extremes of the joint. The aim is to ease gently into a controlled, stretched

position and hold it as you press gently You push or press to the point of tightness,

"stretch pull" (not painful, but a tight feeling) so you feel the muscle working.

You continue to stretch slightly beyond this point, without any motion. Then,

mentally, you relax your mind and hold the position for approximately 15

seconds, allowing the muscle to also relax and feel heavier. Performing the same

stretching on the opposite side of your body always follows.

At present, static stretching is considered one of the most effective

methods of increasing flexibility. Research has shown that significant gains can be

achieved with a training program of static stretching exercises. This type of

continuous stretching produces greater flexibility with less possibility of injury

than other modes of exercise, probably because it stretches the muscles under

controlled conditions.

Workout Exercises (Beginners)

WARM UP /STRETCHING
UPPER BODY LOWER BODY Full Body Workout
WORKOUT WORKOUT -Squat Jump
-Standing Chest Fly -Side to Side Step -Plank Jacks
-Push up on the wall -Curtsy Jump -Mountain Climbing
-Shoulder push up -Squat with Front -Cross Mountain
-Shoulder Circles Kicks Spider Plank
(forward and -Lateral Lunge + -Semi Push up +
backward) Heel Tap Kick back
-Push up on knees -Single leg Deadlift -Side Plank + Leg
-Superman + Toe Tap Pull right/Left
-Superman Reach -Curtsy Lunge + -T Rotation
Out Knee Tuck -one leg Glute
-Rainbow Kicks Bridge
-Fire Hydrant -Plank Twist
-Plank
--Zumba
COOLING DOWN
(You can do yoga)

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f.1 work-out exercises for beginners

Note: Procedures and execution of the mentioned movement for exercise in

this unit is provided and posted in our FB group and or Gclass room.

Workout Exercises (With Equipment)

WARM UP /STRETCHING
UPPER BODY LOWER BODY SOME FULL
WORKOUT WORKOUT BODY
-Bent over Row with - Sumo Squat with WORKOUT
1.5L bottled water Dumbbells -Power Jacks with
both -Reverse Lunge to Dumbbells
sides/Dumbbells curtsy with -Inch worm
-Front Raises with Dumbbells -Weighted Deadbugs
Dumbbells -Narrow Squats with -Kick Boxing
-Lateral side Raises Dumbbells
with Dumbbells -Lunges in Bench /
-Row Combos with Chair with
Dumbbells Dumbbells
-One Arm Press -Leg Press
-Side to side -Seated Heel Raise
-in and Out Curls -Seated Leg
extension

COOLING DOWN
(You can do yoga)
f.2 workout exercises with equipment

MODERATE WORKOUT (with equipment)

WARM UP /STRETCHING
-Seated Shoulder Press with dumbbells
-Seated Side Lateral Raise with Dumbbells
-Bent Over Row
-High Pull
-Push Up
-Bent Over Bicep Curls
-Over Head Triceps Press
STAIR WORKOUT
-Side Step Crossover in the stair
-Double Step Hop in the Stair
- Split Squat Jumps each Leg

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-Squat Jump in the Stair

-Quick Feet
-Single Hops Each leg
f.3 moderate workout with equipment

(If you want combination exercises make it sure that the exercises are

required or needed by your target.)

ACTIVITY
Activity: Create ME!

Direction: Referring to the videos posted in our FBgroup, select one exercise

among the Aerobic, Strength, and Flexibility Exercises. In doing this task be

guided with the following:

1. Your work-out must consist of 4-5 different work-out movements.

2. Record your task in a video for at least 3 minutes and a maximum of 5 minutes

3. Consider the warm-up and cooldown exercises.

4. Wear appropriate exercise out-fit (avoid showing too much of your skin--if

possible, wear comfortable clothes that do not expose the armpit, abdomen, and

legs)

6. Post your activity in the portal provided in our FBgroup and or Google

Classroom.

7. Keep in touch in our FB Messenger Group Chat for update with the due time

and date for your activity.

8. Failing to submit your task on or before due will not advance to the next

activity.

9. Rubrics for the activity:

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Indicators of Performance 5 4 3 2 1
Performs the movement
correctly with mastery
Perform the movement
patterns with mastery and
proper counting
Displays proper posture
(bodylines) while doing the
movements
Fosters positive attitude
towards the activity

Lesson 3 ESSENTIAL NUTRIENTS for

PERFORMANCE

Exercising muscles need carbohydrates – grains, potatoes, fruits and

vegetables – as the fuel source for endurance and high-intensity activities; protein,

such as meats, poultry, fish, eggs, dairy, soy foods, beans, nuts and seeds for

strength and muscle rebuilding; and fat, such as oils, nuts, seeds, avocado,

mayonnaise and salad dressing, as the energy source for longer-duration activities

In one way or another, food affects almost everything you do. It affects

how you look, feel, and act. It affects how you grow. It even affects your abilities

—how well you function each day. Conversely, how you look, feel, and act

influences what you eat.

Food has an impact on life because it supplies nutrients. Nutrients are

substances in food that the body needs to function properly such as in growing, in

repairing itself, and in having a supply of energy.

Nutrition is both a pure science and a social science. As a pure science it

looks at how the body uses nutrients. As a social science it looks at the

relationship between food and human behavior and the environment, or how and

why people eat.

Nutrition is the health branch that stresses the importance of the food for

growth and development as well as in lowering the chances in acquiring diseases

and illnesses. Proper nutrition relies on the mix of food with varying nutrients that

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we need to eat everyday. Having too much or too little of these nutrients can lead

to illnesses. The key principles of nutrition area adequacy, balance, and variety

Nutrient are important food substances that help our body function

properly. It provides energy and facilitated growth and repair cells. Water, protein,

carbohydrates, fats, Vitamins, and minerals the essential types of nutrients and are

classified a macronutrient and micronutrients.

Optimization of Energy System

The body needs energy to function, even during sleep and rest. Just like any
exercise or physical activity like dancing, energy must be produced at a
faster rate as compared to resting state, muscles are used, and the heart
compensates by beating faster to deliver oxygen to the whole body. For all
these functions, energy is needed. Energy comes from what we eat in the
forms of 1. Carbohydrates 2. Fat 3. Protein; and 4. Water
Macronutrients

Carbohydrates, fats, proteins and water are required by the body in large

amounts.

Carbohydrates are considered as the body’s main source of energy since

they provide fuel for the central nervous system and energy for working muscles.

Sugars, starches and fibers found in fruits, grains, vegetables and milk products

are rich sources of carbohydrates. They are called carbohydrates because, at the

chemical level, they contain carbon, hydrogen and oxygen.

Simple carbohydrates contain just one or two sugars, such as fructose

(found in fruits) and galactose (found in milk products). These single sugars are

called monosaccharides. Simple carbs are also in candy, soda and syrups.

However, these foods are made with processed and refined sugars and do not have

vitamins, minerals or fiber.

Complex carbohydrates (polysaccharides) have three or more sugars.

They are often referred to as starchy foods and include beans, peas, lentils,

peanuts, potatoes, corn, parsnips, whole-grain breads and cereals.

Note: Simple carbs can lead to spikes in blood sugar levels and sugar highs, while
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Fats are substances that help the body use some vitamins and keep the skin

healthy; they are also the main way the body stores energy.  Certain bodily functions

also rely on the presence of fat. For example, some vitamins require fat in order to

dissolve into your bloodstream and provide nutrients such glycerol and fatty acid

Unsaturated fats which are liquid at room temperature, are considered

beneficial fats because they can improve blood cholesterol levels, ease

inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods from plants, such as vegetable

oils, nuts, and seeds.

Saturated fats are simply fat molecules that have no double bonds between

carbon molecules because they are saturated with hydrogen molecules. Saturated

fats are typically solid at room temperature. They are considered to be less healthy

in the diet than unsaturated fat.

Trans Fats An unhealthy substance that is made through the chemical

process of hydrogenation of oils. Hydrogenation solidifies liquid oils and

increases the shelf life and the flavor stability of oils and foods that contain them.

Trans fatty acids are found in vegetable shortening and, in some margarine,

crackers, cookies, and snack foods. Trans fatty acids are also found in abundance

in many deep-fried foods. Eating trans fats increases your risk of developing heart

disease and stroke. It’s also associated with a higher risk of developing type 2

diabetes.

Proteins are made up of many building blocks, known as amino acids

which are used for the repair and growth of body tissue. Energy can also be

produced when protein is broken down, but this only happens in prolonged

endurance events such marathons.

Different foods contain different amounts of essential amino acids. Generally:

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1. Animal products (such as chicken, beef or fish and dairy products) have all of

the essential amino acids and are known as 'complete' protein (or ideal or high-

quality protein).

2. Soy products, quinoa and the seed of a leafy green called amaranth (consumed

in Asia and the Mediterranean) also have all of the essential amino acids.

3. Plant proteins (beans, lentils, nuts and whole grains) usually lack at least one of

the essential amino acids and are considered 'incomplete' proteins.

Water- is considered the most important nutrients because it makes up

about 60 percent of the body and is involved in almost vital body processes. Water

helps an individual to survive in few weeks with the absence of food. Water is the

vehicle in transporting and distributing other nutrients throughout the body,

removing waste product, solvent excreted through the water in urine and feces ,

digesting and absorbing food during the circulatory processes, regulating and

maintaining the body temperature as it is able to absorb a significant amount of

body heat.

Micronutrients

Vitamins and minerals are only needed in very little amount.

Vitamins help your body grow and work the way it should. There are 13

vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin,

niacin, pantothenic acid, biotin, B6, B12, and folate).

Vitamins have different jobs — helping you resist infections, keeping your

nerves healthy, and helping your body get energy from food or your blood to clot

properly.

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Minerals also help your body function. Some minerals, like iodine and

fluoride, are only needed in very small quantities. Others, such as calcium,

magnesium, and potassium, are needed in larger amounts. As with vitamins, if

you eat a varied diet, you will probably get enough of most minerals.

Essential Nutrients its Importance and Symptoms of deficiency

Essential Nutrients Importance Signs and symptoms

of deficiency

Macronutrient
Proteins  Needed for growth,  Ridges or while
building sand repair lines in both
of body tissues finger and toe
 Enough protein nails; hair loss
essential to maintain and thinning of
muscle mass and brittle hair;
strength, but eating muscle
more protein does deterioration
not yield bigger
muscle
Carbohydrates  Main source of  Irritably,
energy nausea, bad
 Maintains bloods breath, muscle
glucose level during cramps, excess
exercise and replaces fatigue,
glycogen stores after increase in
exercise body fat, deficit
in body sodium
and water,
constipation,
regular
headaches
Fats  Needed for immune  Dry skin, Hair

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system function and loss, body

helps the body store weight
and use vitamins deficiency, cold
 Stored fats provides intolerance,
enough energy for bruising, slow
endurance events growth, poor
infection
resistance and
show wound
healing , loss of
menstruation
for women
Water  Needed for waste  Dehydration,
removal, regulates muscle cramps,
body temperature, confusion,
cushions the spinal nausea, slurred
cord and joints speech, and
disorientation

Micronutrients
Vitamins  Helps the body use
carbohydrates,
proteins and fats

Vitamin A  Maintains healthy  Anemia,

skin, bones teeth, Painful joints,
and hair; aids vision cracks in teeth,
depression,
frequent
infections

Vitamin B ( thiamin, riboflavin,  Important in the  Anemia,

and Niacin) production of energy depression,
from carbohydrates convulsions,
and fats skin rashes
 Needed to break
down glycogen to  Anemia,
release glucose and nervous system
make hemoglobin degeneration,
Vitamin B6
that carries oxygen progressing to
in the blood paralysis and
hypersensitivity

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Vitamin B12  Aids in maintenance  Red blood cell

of red blood cells breakage,
anemia, muscle
degeneration,
difficulty
walking, leg
crapms
Vitamin E and C  Aid in bone, teeth  Anemia,
and skin formation frequent
and resistance to infections,
infection bleeding gums,
 Help protect the loosed teeth,
body in oxidative muscle
damage degeneration
and pain, joint
pain, blotchy
bruises, failure
of wounds to
heal
Folate  Aids in formation of  Anemia, heart
red blood cells and burn, frequent
protein infections,
smooth red
tongue,
depression and
mental
confusion

Minerals  Helps in regulating  Sports Anemia-

the chemical a condition
reactions of the where
body temporary
decrease in
hemoglobin
concentration
occurs during
exercise
training
Iron  Helps in energy  Anemia,
metabolism: weakness,
important in fatigue, pale
transporting oxygen appearance,
through the blood reduced
stream; prevents attention span,
anemia developmental
 Important during delays in
exercise for the children
formation of
hemoglobin and
myoglobin, other
iron containing
proteins that are
essential for energy
production

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Calcium  Helps build and  Stunted growth

maintain bones and
teeth; nerve and
muscle function and
blood clotting
 Needed to maintain
blood calcium levels
and promotes bone
density,
consequently
reducing the risk of
 osteoporosis

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Calorie Count Table

Calorie Count Average Serving Calorie
Average Seving Count
Bread and Cereals Vegetables
White Bread 1 slice 65 Beets 1 cup 70
Wholewheat Bread 55 Broccoli (1 cup) 45
1 slice
Doughnut 1 135 Carrots 1 cup 45
Macaroni w/ cheese 1 cu 475 Peas (1 cup) 65
Rice 1 cu 200 Potatoes, mashed 1 cu 110
Spinach 1 cup 45
Beverages Sweet Potato, baked 155
Coffee/Tea 105 Tomato, raw 30
Carbonated beverage 8 oz. 165
Milk, whole 1 cups 90 Meat, fish, & poult
Malted milk 2 cups 560 Beef, sirloin steak 9 oz. 375
Dairy Foods Lamb chop 3 oz. 450
Butter 1 T 100 Pork chop 3 oz. 295
Cheese, cheddar 1 oz. 115 Ham 3 oz. 340
Cheese, cotta e 1 cu 240 Bacon 3 strips 95
Cream Light 1 T 30 Veal chop 3 oz. 185
Cream, whipped, 25 Tuna (3 oz) 170
unsweetened 1 T
Egg medium-size 80 Sardines 3 oz. 180
Salmon, Canned 3 oz. 120
Desserts Luncheon meat 3 oz. 165
Pie apple ( 4 in. sector) 330 Frankfurters 2 300
Pie, custard ( 4 in, sector) 265
Pie, mince 4 in. sector 340 Miscellaneous
Pie, lemon meringue 2 in. 300 Mayonnaise (1 T) 110
sector
Cake, angle food 2 in. 110 French dressing I T 60
sector

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Cake, la r 2 in. sector 320 Assorted jams 1 T 55

Brownie 295 sugar I T 50
Ice cream, lain 1/2 cup 150 Hamburger on bun 492
Sherbert 1/2 cup 118 Hotdog on bun 300
Vanilla pudding 1 cup 285 Peanut butter sandwich 220
Cheese sandwich 333
Fruits Chocolate nut sundae 350
Apple, raw medium 70 Cashew 1 oz. 164
Banana, raw medium 85 Fudge 1 oz. 116
Cantaloupe ½ 1/2 40
Grapefruit 1/2 small 50
Orange raw medium 70 Liquors
Peach, raw medium 35 Brandy 1(0z) 75
Pear, raw (medium) 100 Whisky 1 ½ oz 125
Pineapple canned 1 slice 95 Beer 12 oz can 170
Marini
Calories Content of Nutrients 150
Fruit Juices Wines 3 oz glass 75-100
1 gram of
Grapefruit Carbohydrates
1 cup 4 Calories
Orange Fresh
1 gram 1 cup
of protein 4 calories
Pineapple canned 1 cup
1 gram
Tomato of Fat1 cup
canned 9 calories
Vitamins 0 calorie
Mineral 0 calorie
Water 0 calorie

Table 1. Calorie Counter Table

Table 2. Calorie consumed per 15 minutes

Table 3. Calorie content nutrient

Physical Activity Table

Activity Energy Requirement
Bed Rest 27.5
Sedentary 30.0
Light 35.0
Moderate 40.0
Heavy 45.0
Table 3. Calorie content nutrient

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Calories Consumed 15 per minutes

Sitting position activity 20-25 Calories
Standing Position with lightweight activity 27-40 calories
Sweeping, light gardening, carpentry, walking moderately fast 43-60 calories
Heavy work, bowling, golfing, skating, walking fast 65-85 calories
Swimming, tennis, running, dancing, skiing, football 85 and more calories

Computing for ones total Energy requirement

Formula: DBW ( Dessirable Body Weight) X Physical Activity

Example:

DBW = 59 kg./ athlete x Heavy Physical Activity ( refer to table 4 for

energu requirement/ activity)

Thus, 59.0 x 45.0= 2655 OR 2700 CALORIES

How to come up with the DBW ( Desirable Body Weigth)? Heres how:

1. Obtain your height in centimeters. Note that 1 icnch is equal to 2.54 cm.

2. DBW in kilogram is obtained by subtracting one’s height from consytatnt factor

100

3. DBW for Filipinos or DBW-F is adjusted by subtracting 10% of the obtained

DBW value in item number 2 above.

For example:

Height 5’2”= 62 inches

62” x 2.54 cms= 157.48 - 100

57.48 - 5.74 DBW IN kg

51.74 OR 52 DBW-F

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ACTIVITY
Activity: Inform ME! (MIDTERM PROJECT)

Direction: This activity serves as your midterm project. You will create a vlog

promoting and advocating the importance of Regular Physical Activity, Exercise and

Proper Nutrition. In doing this task be guided with the following:

1. Create an infomercial relating to Physical Activity, exercise, and nutrition.

2. The video must be at least 3 minutes and a maximum of 5 minutes.

3. Provide relevant pictures and videos relating to the topic.

4. Physical appearance is needed in the video.

4. You are encouraged to speak in English.

5. Articulate the topic and relate it to the real life.

6. Post your activity in the portal provided in our FBgroup and or Google Classroom.

7. Keep in touch in our FB Messenger Group Chat for update with the due time and date

for your activity.

8. Failing to submit your task on or before due will be given demerit.

9. Rubrics for the activity:

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Criteria 5 4 3 2
Required The video All required All but one Several
Elements includes all elements are of the required
required included in required elements are
elements as the material. elements are missing.
well as included in
additional the material.
information
Graphic All graphics All graphics All graphics Graphics do
Relevance are related to are related to relate to the not relate to
the topic and the topic and topic. One or the topic or
easy to most are easy two several
understand. to borrowed borrowed
All borrowed understand. graphics graphics do
graphics Some have a source not have a
have a source borrowed citation source
citation graphics citation
have a source
citation
Attractivenes The video is The video is The material The material
s very attractive in is acceptably is messy and
attractive in terms of attractive very poorly
terms of design. though it designed. It
design. Layout and may be a bit is not
Layout and neatness messy. attractive
neatness
Grammar There are no There are 1-2 There are 3-4 There are
grammatical grammatical grammatical more than 4
/ mechanical / mechanical / mechanical grammatical
errors in the errors in the errors in the / mechanical
video video video errors in the
video

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Lesson 3 Exercise Injuries and Disease Prevention

With any movement activity, there is always a risk of accident or injury.

There are many ways to prevent the more common injuries associated with

exercise. The risk of injury during exercise increases when a person is not in good

physical condition or has not sufficiently warmed up. To attempt activities beyond

your level of ability also increases the risk of injury.

Injuries most often occur when the body is not prepared for the demands

placed on it. Even when people are in good physical condition there is risk of

injury based solely on the nature of the activity.

The most common injuries that occur from exercise are to the muscular

and skeletal systems. This is because movement is fundamental to muscle and

joint activity, as well as to exercise. Injury to these areas is likely when you

exercise too long or too hard.

Injuries are damaged tissues or organs which occur when it encounters

trauma or physical force that is greater than what it can resist or absorb.

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Factors that influence our tissues and organs to effectively resist or absorb

forces

Inherent abnormality Age

Technique Fitness level

Equipment Environmental Aspect

Tissues and organs react to the impact of and direction of forces

Tensile forces- act away from the center of the structure pull or stretch

Compressive forces- impact the center causing it to bend or fold

Shear Forces are opposing forces toward the different ends of the structure

causing it to twist.

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Structure Function Acute

injury

Ligaments Stabilize Sprain

joints

Tendons Attaches Strain

muscles to

the bones

Muscles Creates Strain

movements

Bones Anchor for Fracture

muscle

Joints Fulcrum Dislocation

for

movement

Common Exercise Injuries

Acute injuries have signs and symptoms of pain and swelling that manifest

immediately after for application. Sprains, strains, fractures, dislocations, and

wounds are common acute injuries.

Chronic/ overuse injuries signs and symptoms occur after a long period of

exposure to force.

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Acute Injuries

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Chronic/ Overuse Injuries

Stress Fracture

 The repetitive workload creates

microtrauma- as thick as a strand of hair-

and gets bigger over time.

 Does not require immobilization

Tendinopathy/ Tendinitis

 This is due to muscle imbalance between

muscle pairs.

 Shoulders elbows , wrist, knees and heels

Osteoarthritis

 This is the wear and tear of the joints that

results in its deterioration

 Knee joint

Bursitis

 The bursa is a sac-like muscuskeletal

structure that provides support and

cushioning the joint.

 It protects commonly used joints such

knees and shoulders.

Exercise Injury Prevention

 Adopt a comprehensive training program

 Use protective equipment and practice correct technique

 Incorporate recovery technique in the training program

 Follow rules and decorum during competition

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 Proper environmental conditions

SUMMATIVE EXAM

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