Module 5 Instructors

Physical Education Charles M. Revilla

Program Ray-An C. San Buenaventura
Phaul Fernandez
Rubina R. Noble

Module Duration:
November , 2021

[PE01]
Physical Fitness Testing and Activities
MODULE 5: Developing a Personal Fitness Program

MODULE DURATION:
I. Synchronous
II. Asynchronous

LEARNING OBJECTIVES: At the end of this lesson, you should:

1. Describe the importance in developing a personal fitness program plan
2. Assess your fitness level and create your own fitness plan for a healthy individual.
3. Inculcate the wonderful benefits of creating a personal fitness plan.

INPUT INFORMATION:
Before you begin with this lesson, answer this activity.
Directions: How do other people view the concept of physical exercises? Complete the sentences
for each character and share your responses with the class.

1. For a grade 1 pupil, exercise is __________________________________________________________________.

2. For a teenager, exercise is _____________________________________________________________________.
3. For a bachelor, exercise is _____________________________________________________________________.
4. For a teacher, exercise is ______________________________________________________________________.
5. For you, exercise is ___________________________________________________________________________.

Lecture/Discussion:

Before starting on any of innumerable ways to burn out the body fat, there is a need to keep certain things in your mind
and be cleared out by your doctor to go on the road of achieving a better healthy you.

 Your need to be clear about your fitness goals.

 Before you start any program, have the necessary medical checks, take note your resting pulse and warm-up.
 If you are not used to exercise be sure to start with the appropriate beginners’ program.
 If your feel dizzy or pain, stop at once.
 Always choose an activity that you enjoy, so that there is less chances of dropout.
 If you are a beginner, do not start off to fast. You cannot get fit in a week, but you can get a long way toward it in month.
 Work at your own pace. If you feel stiff the day after exercises, change activities or simply do some warm up exercises,
so that your body gets time to recover.
 Exercise at a time of the day, that is most convenient, but preferably not until two or three hours after a meal.
 Never exercise if you feel ill or have cold or fever. Do not start training again until you are free of symptoms and keep
your intensity low.
 Lay out your exercise clothes the night before. They’ll serve as silent reminders
 As far as possible, breathe through your nose, not your mouth. Research indicates that I can reduce the amount of
pollutants, including ozone that reaches your mouth.

The warm-up should include stretching and exercises of moderate intensity that cause sweating and increase in muscle
temperature. Another important practice to follow in an exercise program is to gradually start the exercises session and gradually
taper off at the end. The warm-up or conditioning exercise allows various body system to adjust to increased metabolic demands.

In conditioning exercises:
  Warm-up should be appropriate for the performer and the sports activity involved.
 Warm-up should stretching exercises as well as movements related to or similar to the activity that is about to be
performed.
 Warm-up should be intense enough to raise body temperature and cause sweating.
 Warm-up probably should begin to be reduced 10 minutes to 15 minutes prior to performance and should terminate
approximately 5 minutes before performance

THE BASIC WORKOUT OUTLINE

Warm- Up
Stretching
Aerobic and Strength Training
Cool Down
Stretching

MONITORING HEART RATE

RESTING HEART RATE (RHR)

This is the number of pulse beat at rest. The best time to take the RHR is upon waking up in the morning.
The average RHR is 75 beats for males and 80 for female per minute.

WORKING HEART RATE (WHR) OR EXERCISE HEART RATE (EHR) OR TARGET HEART RATE (THR).
This is the 60-80% of your heart’s maximum capacity (after deducting age) while exercising. An ordinary
college freshman should approximately have WHR of 130-160 pulse beats per minute. This is gradually
attained in the workout phase and sustained by steady exercises for about 20 minutes.
RECOVERY RATE (RR)
This is the number of pulse beats taken 5 to 10 minutes after a workout or after walking and stretching in the
gradual cool down. The heartbeats should go back to normal or slightly above the resting heart rate.
Cooper recommendation pulse-taking at the wrist using the forefinger and the middle finger.

INTENSITY:
50 – 85% of maximal aerobic capacity 50 – 85% of heart
rate reserve
60 – 90% of maximal heart rate

a. Low Intensity: 35 – 60% of Heart Rate Max or 60 – 60% of Heart Rate Reserve
b. Moderate Intensity: 60 – 80% of heart Rate Max or 60 – 70% of Heart Rate Reserve

How to determine your Heart Rate Training Range:

Heart Rate Reserve:
Find your Predicted Heart Rate (HR max)
HR max = 220 – age
Find your Heart Rate Reserve (HRR)
HRR = HR max – RHR
Target Heart Rate (THR)
Moderate (40-55%)
HR max x 0.4 = ______bpm
HR max x 0.55 = ______bpm
Vigorous (60-85%)
HR max x 0.6 = ______bpm
HR max x 0.85 = ______bpm
Aerobic Training Heart – Rate Range for Fat Burning
50 – 70% of your HRR

ELEMENTS OF EXERCISE PROGRAM

 How frequent should the individual exercise be? (Frequency) 3-

5 days per week

 How intense or vigorous should the exercise session be? (Intensity)

Moderate to Vigorous

 How long should an exercise session be? (Duration) 20-

60 minutes

 What types of exercise should be included? (Type of

Exercise) specific including aerobics

THREE TYPES OF EXERCISE

1. ISOTONIC EXERCISE – where the muscles are made to do some contraction and relaxation to gain tones. These movements
are common to many physical education activities.
2. ISOMETRIC EXERCISE – where the muscles are made to undergo tension and hold a certain position for sometime in order to
develop muscle strength.
3. AEROBIC EXERCISE – which entails vigorous movement such as brisk walking, jogging, running and dancing. The body
experiences fast breathing so that the muscles of the heart and lungs are exercised.

PRINCIPLES OF EXERCISE
PRINCIPLE 1

OVERLOAD

The principle of overload refers to the amount of exercise that is needed to improve fitness levels. Exercise must be
observed in accordance with the intensity, duration and frequency of the specific activity.
Intensity indicates how hard the exercise can be performed. To measure it in aerobic activity, the heart rate should be
monitored. A productive intensity requires that the heart rate each the training state, which is 60 to percent of the maximum rate
possible. Duration and intensity can also be monitored in strength development. Most strength-inducting activities are on high
intensity and therefore require an increase in duration through an increased number of sets or repetitions.
Duration refers to the length of each exercise bout. For developing cardiovascular endurance, the minimum of aerobic
exercises should be 20 to 30 minutes. The intensity of exercise will have an impact on the duration of the fitness session. For
most individuals, monitoring the duration of the activity instead of the intensity is best.
Frequency refers to the number of exercise session an individual performs per week at least three to five workouts. In
cardiovascular endurance exercise, a strenuous and demanding workout is usually done the next day by a mild exercise bout. To
maintain an acceptable level of fitness, a minimum of three workouts per week is usually required
 PRINCIPLE 2

PROGRESSION

Progression must be in context of the performer’s tolerance whether to increased or maintain the overload. And increase
in the level of exercise, whether it be run father or to add more resistance must be done in the progression. This enables the body
to slowly adapt to the overload, thus making the overload normal. Once this is achieved, progression is continued onward toward
a new overload. If the progression is too fast or too intense, the body simply will not be able to work at the new level, and
improvement may not occur.

PRINCIPLE 3

SPECIFICITY

Exercise must be specific in its concern. It could be either for strength, flexibility or endurance etc. physical conditioning
should match the demands that a sport or activity makes in individual. Specificity infers that all skills and activities are unique and
require training that is generally to each. The implication of specificity is that if only a certain part of the body is exercised, only a
part develops. For example, if one chooses only to jog for fitness, the cardiovascular system will be developed.

PHASES OF EXERCISE

 The Warm-up

Warm-up activities should be conducted before an intense workout. It will help you to perform better and will decrease
arches and pains. It prepares the muscles for exercise and allows oxygen supply to ready itself for whatever strenuous
activities to be worked at. Muscles perform best when they are warmer than normal body temperature. They should consist
of flexibility exercises that stretch all the major muscle groups. Light paced can also prepare the heart muscle prior to the
workout.

 The Workout
Workout elevates the heart rate and achieves aerobic fitness. Activities, which may be included in this phase, are
walking, jogging, running, swimming, bicycling, rope skipping and aerobic dancing. This phase should follow the principles of
training with regard to frequency, intensity, and time. Reaching the target heart rate and maintaining the intensity of workout
in the specified time are important guidelines for this phase.

 The Cool-Down

After the workout, cooling down should be accomplished by walking for a few minutes. This can help prevent soreness
the next day by massaging the waste products of exercise into the circulatory system. When a person stops exercising, the
heart continues for a time to pump blood to the muscles at a vigorous rate. If no cooling down activity is done, there is little
action to send the blood back to the heart and will pool in the veins. This pooling may cause light-headedness, which can be
prevented by proper cooling down. The walking might be followed with stretching exercises to undo the tightening of muscles
 groups that occurs from strenuous activity.

GUIDELINES IN EXERCISING

1. There is no best form of exercise. It depends on what the individual wants to achieve.
2. The individual should choose exercise (s) which he/she likes and enjoys.
3. Exercise 30-60 minutes regularly 3-5 times a week.
4. Wear light comfortable clothes and shoes
5. Exercises in the morning of late afternoon when it is not so hot.
6. If the individual is a beginner, a graduated exercise program starting with light exercise and gradually increasing the intensity
should be followed.
7. Severe exercise must be avoided unless the individual is young and athletic.

The expression “NO PAIN, NO GAIN” has been discredited by experts on fitness. In fact, no one should work up to the point of
pain or exhaustion except as part of a diagnostics medical test.

LEARNING ACTIVITIES

Activity: My Own Fitness Plan

Instructions: Make your own fitness plan guided by the FITT formula using the table below.

WEEK: ___/___/___ - ____/___/___

GOALS:
_______________________________________________________________________________________________________
_______________________________________________________________________________________________________
_______________________.

WARM UP Days: ___________

ACTIVITY TIME/DISTANCE SETS/ REPS INTENSITY NOTES

CORE BODY – STRENGTH TRAINING Days: ___________

ACTIVITY TIME/DISTANCE SETS/ REPS INTENSITY NOTES

UPPER BODY – STRENGTH TRAINING Days: ___________

ACTIVITY TIME/DISTANCE SETS/ REPS INTENSITY NOTES

LOWER BODY – STRENGTH TRAINING Days: ___________

ACTIVITY TIME/DISTANCE SETS/ REPS INTENSITY NOTES
 Assessment/ Evaluation

Short Quiz
Google Form

Reflective Assessment
After completing the topics in this module, go back to what you have written on your perspective about exercises. What have you
discovered? What have you learned?

_______________________________________________________________________________________________________
_______________________________________________________________________________________________________
_______________________________________________________________________________________________________
_______________________________________________________________________________________________________
_______________________________________________________________________________________________________
______________________________________________________________________________.

ASSIGNMENT
Review the following:
1. Locomotor and non-locomotor movements.
2. Gymnastic movements.

References

Decilio, R. (2020). Physical Education: It’s Value to the Development and Adjustment of Individual. Bulacan.