FITNESS

Physical Education - is an educational course related to the physique of the human body. It is taken during primary
and secondary education and encourages psychomotor learning in a play or movement exploration setting to
promote health.

Health – state of complete physical, mental, and social well-being, and not merely the absence of disease or
infirmity.

Wellness - the state or condition of being in good physical and mental health.

Physical Activity - any bodily movement produced by skeletal muscles that requires energy expenditure.

Exercise - activity requiring physical effort, carried out especially to sustain or improve health and fitness.

Physical Fitness - is your ability to carry out tasks without undue fatigue. Learn about the components of physical
fitness: cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body composition and why
they are important.

Aerobic - relating to or denoting exercise that improves or is intended to improve the efficiency of the body's
cardiovascular system in absorbing and transporting oxygen.

Anaerobic - relating to or denoting exercise that does not improve or is not intended to improve the efficiency of
the body's cardiovascular system in absorbing and transporting oxygen.

Locomotor - movements where the body travels through space from one location to another. Locomotor
movements primarily use the feet for support however, the body can travel on other parts such as the hands and
feet.

Non-locomotor - movements that occur in the body parts or the whole body and do not cause the body to travel to
another space. However, non locomotor movements can be combined with locomotor movements such as a walk
and arm swing.

HRF ( Health Related Fitness) - The definition of health-related fitness involves exercise activities that you do in
order to try to improve your physical health and stay healthy, particularly in the categories of cardiovascular
endurance, muscular strength, flexibility, muscular endurance and body composition.

SRF ( Skill Related Fitness) - There are six skill-related fitness components: agility, balance, coordination, speed,
power, and reaction time. Skilled athletes typically excel in all six areas.
• Agility is the ability to change and control the direction and position of the body while maintaining a constant,
rapid motion.

PRINCIPLES OF EXERCISE

Overload - The principle of overload states that a greater than normal stress or load on the body is required for
training adaptation to take place. The body will adapt to this stimulus.

Progression - To steadily improve the fitness levels of your athletes, you must continually increase the physical
demands to overload their systems. If the training demand is increased too quickly, the athlete will be unable to
adapt and may break down.
Specificity - is a principle that states that exercising a certain body part, component of the body, or particular skill
primarily develops that part or skill.

Reversibility - states that athletes lose the effects of training after they stop ... The physiological effects of fitness
training diminish over time, causing the body to ... transfer" is a concept sociocultural rather than objectively
defined.
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FLEXIBILITY – the ability of joint to move through its normal, full range of motion – is important for general and
wellness. Flexibility is highly adoptable physical component.

TYPE OF FLEXIBILITY
There are 3 type of flexibility
Static flexibility – is the ability to hold an extend position at one end or point in a joint range of motion.
Ex. Static flexibility determines how far you can extend your arm across the front of your body.
It depends on your ability to tolerate stretch muscle, the structure of your joints and tightness of
muscles tendons and ligaments.
Ballistic stretching – the muscle are stretched suddenly in a forceful bouncing movement.
Dynamic flexibility – is the ability to move joints through its range of motion with little resistance.
Ex. Dynamic flexibility affects your ability to pitch a ball or swing golf; it also involves strength
coordination and resistance to movement.

What determines Flexibility?

The flexibility of a joint is affected by its structure, by muscle elasticity and length and by nervous system
regulation.

Nervous System Regulation

Proprioceptor – are nerves that send information about the muscular and skeletal systems to the nervous
system. When these nerves detect any change in the position or force of muscle action in ways that protect, muscles
and tendons from injury. They help control the speed, strength and coordination of muscle contraction.

Benefits of Flexibility
Good Flexibility – provides benefits for the entire musculoskeletal system. It may also prevent injuries and
soreness and improve performance in all physical activities.

Assessing Flexibility
Because flexibility is specific to each join, there are no tests of general flexibility. The most commonly used
flexibility is the sit and reach test. Which rates the flexibility of the muscle is the lower back and hamstrings.

Stretches to Avoid
Standing toe touch
Problem: Puts excessive strain on the spine
Alternative: Modified hurdle stretch

Standing ankle – to – buttocks

Quadriceps stretch
Problem: Puts excessive strain on ligaments of the knee
Alternative: Step stretch

Prone Arch
Problem: Put excessive strain on spine, knee and shoulder
 Alternative: Towel stretch or step stretch

Standing hamstring stretch

Problem: Put excessive strain on the knees and lower back
Alternative: Modified hurdle stretch and alternate leg stretch

Yoga plow
Problem: Put excessive strain on the neck, shoulders and back
Alternative: Head turns and tilts and across the body and overhead
stretches and upper back stretch

Hurdle stretches
Problem: Turning out the bent leg can put excessive strain on the ligaments of the knee

Neck circles
Problem: Put excessive strain on the neck and cervical discs
Alternative: Head turns and tilts

• Passive and Active

Passive – an outside force or provided by yourself.

Active – is stretch by contraction of the opposing muscle.

Identify the potential benefits of flexibility and stretching exercises.

List stretching exercises for major joints.
Joint stability – an articulation is its ability to resist dislocation. Specifically, it is the ability to resist displacement of
one bone and with respect to another wile preventing injury to the ligaments, muscles and muscle tendons
surrounding the joints.
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HEALTH-RELATED PHYSICAL FITNESS
Cardiovascular Fitness
Cardiovascular Fitness
• It is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues,
• and the ability of the muscles to use oxygen to produce energy for movement.

Benefits of CVF:
• Maintaining a Healthy Weight
• Increasing the Body's Efficiency
• Reducing the Risk of Disease
• Improving Your State of Mind

Maintaining a Healthy Weight:

• The food that you eat, and fat stored in your adipose tissue are used as fuel when you exercise.
• The longer your exercise session is, the more calories you will burn.
• When the readily available glucose is used up in your blood, your body will resort to burning extra fat,
therefore increasing your chances for successful weight loss.
• Cardiovascular exercise will also increase muscle tone, which will increase your basal metabolic rate, or the
amount of calories it takes to sustain your body’s functions at rest.
FITT PRINCIPLE
DESIGNING YOUR OWN EXERCISE PROGRAM

• The FITT Principle (or formula) is a great way of monitoring your exercise program.
• Frequency, Intensity, Time and Type.
• The acronym FITT outlines the key components of an effective exercise program.

• FITT FORMULA
• Frequency: How often you exercise?
• Intensity: How hard you work during exercise?
• Time: How long you exercise?
• Type: What type of activity are you doing?

Cardiovascular Fitness and the FITT Formula (ACSM Guidelines 2011)

• Cardiovascular Exercise
Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per
week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to
accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least
injury risk.
• People unable to meet these minimums can still benefit from some activity.
Frequency
• 3X per week
• 5X per week
Intensity
• Moderate Intensity
• Vigorous Intensity
Time
• 20-60 minutes
Type of Exercise
• Aerobic Activity
• Anaerobic Activity

• Aerobic vs Anaerobic Exercise

Aerobic Exercises
• Presence of oxygen
• Moderate intensity
• Long duration
• Develops stamina
• Burns calories during the activity

• Aerobic exercise is any physical activity that makes you sweat, causes you to breathe harder and gets your
heart beating faster than at rest.
• It strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen
more quickly and efficiently throughout your body.
• Aerobic exercise uses your large muscle groups, is rhythmic in nature and can be maintained continuously for
at least 10 minutes.
Examples of Aerobic Exercises
• Examples of aerobic exercise include cardio machines, spinning, running, swimming, walking, hiking,
aerobics classes, dancing, cross country skiing, kickboxing.
• There are many other types. Aerobic exercises can become anaerobic exercises if performed at a level of
intensity that is too high.

Anaerobic Exercises
• Absence of oxygen
• High intensity
• Short duration
• Develops force
• Burns calories even when the body is at rest

• Anaerobic exercise consists of brief intense bursts of physical activity where oxygen demand surpasses
oxygen supply.
• While aerobic exercise relies on oxygen, anaerobic exercise is fueled by energy stored in your muscles
through a process called glycolysis.
• Glycolysis is a method by which glycogen is broken down into glucose, also known as 'sugar' and is converted
into energy.
• Glycolysis occurs in muscle cells during anaerobic exercise without the use of oxygen in order to produce
energy quickly, thus producing lactic acid, which causes your muscles to fatigue.
• Lactic acid is a by-product of glycolysis and forms when your body breaks down glucose for energy when
oxygen is low.
• Participation in regular anaerobic exercise will help your body tolerate and eliminate lactic acid more
efficiently.

Examples of Anaerobic Exercises

• Examples of anaerobic exercise include heavy weight training, sprinting (running or cycling), and jumping.
• Basically any exercise that consists of short exertion, high-intensity movement is an anaerobic exercise.

• HEART RATE
• Heart rate is the speed of the heartbeat measured by the number of contractions of the heart per minute
(bpm).
• The heart rate can vary according to the body's physical needs, including the need to absorb oxygen and
excrete carbon dioxide.
• It is usually equal or close to the pulse measured at any peripheral point.
• The basic way to calculate your MHR is to subtract your age from 220. For example, if you're 45 years old,
subtract 45 from 220 to get a maximum heart rate of 175.
• This is the maximum number of times your heart should beat per minute while you're exercising.
• MHR = 220-age

Training Heart Rate Zone

• A heart rate training zone is a range that defines the upper and lower limits of training intensities.

Computing your Target Heart Rate with the Karvonen Formula

• 220-age=maximum heart rate
• Maximum heart rate – resting heart rate = heart rate reserve
• (Heart rate reserve x training %) + resting heart rate

• The Centers for Disease Control and Prevention recommends participating in 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity cardiovascular exercise weekly in order to reduce health risks.
 • Moderate-intensity exercises include swimming, light jogging and brisk walking.
• Vigorous-intensity exercises include cycling, running and aerobics.

TARGET HEART RATE

IMPORTANCE:
• By identifying your target work zone, you can exercise more efficiently and personalize your workout
routine.

ASSESSMENT OF CVF
Rockport Walking Test - Using the regression equation, the VO₂max gives an estimation of your
cardiovascular fitness level.

ROCKPORT WALKING TEST

• COMPONENTS:
– Resting Heart Rate
– Walk 11½ rounds of 8th Floor
– Walking Heart Rate
– Walking Time
– Converted Time
– Compute for VO₂max

Maximal Oxygen Uptake

• VO₂max
• It is the maximal rate at which oxygen can be taken up, distributed, and processed & consumed by the body
during physical activity.
• V=volume, O₂=oxygen, max=maximal exercise conditions

VO₂max
• (ml x kg⁻¹ x min⁻¹)
• Expressed in terms of milliliters (ml) of oxygen consumed per kilogram (kg) of body weight per minute (min).

• Canned Oxygen
• Elevation Training Mask

In just a short time using training mask, you’ll see results like these:
• Increases lung capacity
• Increased anaerobic thresholds
• Increased oxygen efficiency
• Increased energy production
• Increased mental & phy. Stamina
• Increased mental focus

DLSU : Rockport Walking Test

• Walkport Test
• Brisk walk 11½ rounds of the 8th floor
• Record total walking time (00:00) and heart rate (bpm).

Review: Arm Movement

• BICEP CURLS OVERHEAD PRESS
• LATERAL FLYES SIDE PRESS
 • CHEST PULL CHEST PUSH
• ARM RAISE – F ARM RAISE – S
• PUNCH ARM CIRCLING
• COMBINATION

WEIGHT MANAGEMENT
1 – underweight, overweight, obesity
2 – weight-loss
3 – eating disorders
4 – physiology of weight loss
5 – diet and metabolism
6 – sleep and weight management
7 – exercise: key to weight management
8 – weight loss

DANCE AEROBICS ROUTINE

Figure 1
Counts Arms Footwork
16 - Swing Arms - Marching
16 - Lateral Press R/L - Side Point, close
16 - Chest Pulls - Step Close
16 - Bicep Curls - Step Close
16 - Lateral Flyes - Step Close
16 - R/L Arm Raise, - Step Close
Up-Down

Figure 2
16 - Chest Pulls - Step Close
16 - Bicep Curls - Step Close
16 - Lateral Flyes - Step Close
16 - R/L Arm Raise, - Step Close
Up-Down
16 - Forward Push - Double Step Close
16 - Chest Flyes - Double Squats

Figure 3
16 - Forward Raise - Double Squats
16 - Grapevine - Step Back Step Close
16 - R Lateral Raise - Point R side Close
- L Lateral Raise - Point L side Close
8 - Military Press - Point R back Close
8 - Military Press - Point L back Close
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REPEAT FIGURE 2