Leo R.

Tiempo November 19, 2020

BPE- 4
SPE- 43/ Methods & Teaching P.E in the High School

1. Self-assesses health-related fitness (HRF) status, barriers to

physical activity assessment participation and one’s diet

How to Self-assess health-related Fitness (HRF) status?

1. Body composition (Body Fat Percent) - refers to the ratio between lean
body mass and fat body mass.
2. Muscular endurance- measures muscular strength
3. Cardio-respiratory endurance- response to submaximal workload heart
rate, estimate maximal oxygen uptake,
4. Muscular strength- refers to the greatest amount of force that can be
generated from a single maximal effort.( using of weights)
5. Flexibility- refers to the range of motion of a joint.

2. FITT goals based on training principles to achieve and/or maintain

HRF.
1. OVERLOAD PRINCIPLE-relies on the premise that to improve, the
muscles must produce work at a level that is higher than its regular
workload. Frequency-refers to how often the exercise is done. Intensity-
refers how hard the activity or exercise is. Time- refers to duration or
how long the exercise will take. Type- refers to a kind of activity or
exercise.
 2. Progressive principle- means the body adapts to the initial over load,
the overload must be adjusted and increase gradually.
3. Recovery principle- adaptation to physical activity occurs gradually and
naturally, but time must be allowed for the regenerate and build.
4. Reversibility principle- all gains due to exercise will be lost if one does
not continue exercise.
5. Specificity principle- state that each form of the activity would produce
different result.
6. Variation principle-
7. Individualization principle-
8. Maintenance principle
1. How to observe personal safety protocol
1. Dehydration- loss of fluid occur in exercise through sweat, breath and
urine.
2. Overexertion- form of any exercise greater than the capacity of an
individual to handle.
3. Hypothermia- training in a cold environment, condition of low core
body temperature.
4. Hyperthermia- heat illness is a product of losing too much water
heating up because of exercises.
2. How to Organize Fitness event for a target health issue or concern
1. Identify a goal, target, or health issue to address.
2. Do your research
3. Identify a location or venue
4. Build your team
3. Designing a personal fitness plan
1. Set a goal
2. Select activities health-related components of fitness
a. Fun and interest
b. Your current skill and fitness level
c. Time and convenience
d. Cost
e. Special health need.
3. Set a target each of the activity (FITT)
4. Set a system of mini Goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment
The FITT Principle of Training
Think of The FITT principle as a set of rules that must be adhered to in order to
benefit from any form of fitness training program. The FITT principle is used to
guide the development of unique and bespoke fitness plans that cater for an
individual’s specific needs.

Frequency

Following any form of fitness training, the body goes through a process of
rebuild and repair to replenish its energy reserves consumed by the exercise.

The frequency of exercise is a fine balance between providing just enough stress
for the body to adapt to and allowing enough time for healing and adaptation to
occur…

1. Cardiorespiratory Training
The guidelines for cardiorespiratory training (also called aerobic
conditioning) is a minimum of three sessions per week and ideally five or
six sessions per week. Experts suggest that little or no benefit is attained
over and above this amount. Of course athletes often fall outside the
suggested guidelines but even elite performers must give themselves time
to rest.
2. Resistance Training
The frequency of resistance training is dependent upon the particular
individual and format of the program. For example, a program that
works every body part every session should be completed 3-4 days a
week with a day’s rest between sessions. On the other hand, a program
that focuses on just one or two body parts per session, in theory you could
be completed as frequently as six days per week. Many bodybuilders follow
such a routine.
Remember though, each time you complete a strenuous strength training
session (regardless of the body part) you are taxing your body as a whole –
including all the physiological systems and major organs.

Intensity

The second rule in the FITT principle relates to intensity. It defines the amount of
effort that should be invested in a training program or any one session.
Like the first FITT principle – frequency – there must be a balance between
finding enough intensity to overload the body (so it can adapt) but not so much
that it causes overtraining.

Heart rate can be used to measure the intensity of cardiorespiratory training.

Workload is used to define the intensity of resistance training.

1. Cardio Respiratory Training

Heart rate is the primary measure of intensity in aerobic endurance
training. Ideally before you start an aerobic training program a target heart
rate zone should first be determined. The target heart rate zone is a
function of both your fitness level and age. Here’s a quick method for
determining your target heart rate
Heart Rate & Maximum Heart Rate
Heart rate is measured as beats per minute (bpm). Heart rate can be
monitored and measured by taking your pulse at the wrist, arm or neck. An
approximation of maximum heart rate (MHR) can also be calculated as
follows: MHR = 220 – age.

Target Heart Rate

For beginners a target heart rate zone of 50-70 percent of their maximum
of heart rate is a good place to start. So if, for example, you are 40 years
old that gives you a predicted maximum heart rate of 180 (220 – 40).
Multiply 180 by 50% and 70% and your reach a target zone of 90bpm –
126bpm.

For fitter, more advanced individuals, a target heart rate zone of 70-85 percent of
their maximum of heart rate may be more appropriate. Staying with the example
above, that 40 year old now has a heart rate zone of 126bpm – 153bpm.

There are limitations with heart rate and the heart rate reserve method, while no
means flawless, may be a more accurate way to determine exercise intensity.
2. Resistance Training
For resistance training, workload is the primary measure of intensity.
Workload can have three components:
1. The amount of weight lifted during an exercise
2. The number of repetitions completed for a particular exercise
3. The length of time to complete all exercises in a set or total training
session
So, you can increase workload by lifting heavier weights. Or you could
increase the number of repetitions with the same weight. Finally, you could
 lift the same weight for the same number of repetitions but decrease the
rest time between sets.

However, only increase the intensity using one of the above parameters.

Do not increase weight and decrease rest time in the same session for
example.

TYPE

The third component in the FITT principle dictates what type or kind of exercise
you should choose to achieve the appropriate training response…

Cardio Respiratory Training

Using the FITT principle, the best type of exercise to tax or improve the
cardiovascular system should be continuous in nature and make use of large
muscle groups. Examples include running, walking, swimming, dancing, cycling,
aerobics classes, circuit training, cycling etc.

Resistance Training
this is fairly obvious too. The best form of exercise to stress the neuromuscular
system is resistance training. But resistance training does not necessarily mean
lifting weights. Resistance bands could be used as an alternative or perhaps
a circuit training session that only incorporates bodyweight exercises.

TIME

The final component in the FITT principle of training is time – or how long you
should be exercising for. Is longer better?

Cardio Respiratory Training

Individuals with lower fitness levels should aim to maintain their heart rate within
the target heart rate zone for a minimum of 20-30 minutes. This can increase to
as much as 45-60 minutes as fitness levels increase.

Beyond the 45-60 minute mark there are diminished returns. For all that extra
effort, the associated benefits are minimal.

This also applies to many athletes. Beyond a certain point they run the risk of
overtraining and injury. There are exceptions however – typically the ultra-long
distance endurance athletes.
In terms of the duration of the program as a whole, research suggests a minimum
of 6 weeks is required to see noticeable improvement and as much as a year or
more before a peak in fitness is reached.

Resistance Training
the common consensus for the duration of resistance training session is no
longer than 45-60 minutes. Again, intensity has a say and particularly grueling
strength sessions may last as little as 20 – 30 minutes.

Perhaps the most important principle of training (that ironically doesn’t have its
own letter in the FITT principle) is rest. Exercising too frequently and too intensely
hinders the body’s ability to recover and adapt. As a rule of thumb, the harder
you train, the more recovery you should allow for. Unfortunately many athletes
don’t have that luxury!

FITT Assessment Exercise

3. Engages in moderate to vigorous physical activities (MVPAs) for at least
60 minutes most days of the week in a variety of settings in- and out of
school

What is MVPA? (Moderate to Vigorous physical activity)

 Moderate physical activity refers to activities equivalent in intensity to brisk

walking or bicycling.
 Vigorous physical activity produces large increases in breathing or heart

rate, such as jogging, aerobic dance or bicycling uphill.

 The goal is a minimum of 50% of class time to be engaged in MVPA.

Benefits of MVPA for a minimum of 50% of class time:

 Increasing MVPA in PE has the greatest potential for increasing health

benefits for most students as it generates more energy expenditure;
contributes to obesity prevention and muscular and bone development;
reduces anxiety and stress; improves self-esteem, mood and concentration;
and reduces the risk of chronic disease.
 Activity-focused PE can contribute to academic performance, improved
attendance and positive classroom behavior.
 Increasing MVPA in PE provides more opportunities to meet other PE goals
such as motor development, increased fitness, skill enhancement and
positive social interactions.  

Benefits of Moderate to Vigorous physical activity in P.E.

Engaging students in moderate to vigorous physical activity (MVPA) in P.E.

prepares them to lead physically active lives and can improve health and
academic outcomes. Physical activity does not have to compete with educational
goals; in fact, it can help students learn content by enhancing concentration skills
and on-task behavior.

• Activity-focused P.E. can contribute to academic performance, improved

attendance and positive classroom behavior.

• Increasing MVPA in P.E. has the greatest potential for increasing health benefits
for most students5 as it generates more energy expenditure; contributes to
obesity prevention and muscular and bone development; reduces anxiety and
stress; improves self-esteem, mood and concentration; and reduces the risk of
chronic disease.
• Increasing MVPA in P.E. provides more opportunities to meet other P.E. goals
such as motor development, increased fitness, skill enhancement and positive
social interactions.

3. Analyzes physiological indicators such as heart rate, rate of

perceived exertion and pacing associated with MVPAs to monitor
and/or adjust participation or effort.
For moderate-intensity physical activity, your target heart rate should be
between 64% and 76%  of your maximum heart rate. You can estimate your
1,2

maximum heart rate based on your age. To estimate your maximum age-related
heart rate, subtract your age from 220. For example, for a 50-year-old person, the
estimated maximum age-related heart rate would be calculated as 220 – 50 years
= 170 beats per minute (bpm). The 64% and 76% levels would be:

 64% level: 170 x 0.64 = 109 bpm, and

 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will
require that the heart rate remains between 109 and 129 bpm during physical
activity.

For vigorous-intensity physical activity, your target heart rate should be

between 77% and 93%  of your maximum heart rate. To figure out this range,
1,2

follow the same formula used above, except change “64 and 76%” to “77 and
93%”. For example, for a 35-year-old person, the estimated maximum age-related
heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm).
The 77% and 93% levels would be:

 77% level: 185 x 0.77 = 142 bpm, and

 93% level: 185 x 0.93 = 172 bpm
5. Observes personal safety protocol to avoid dehydration, overexertion,
hypo- and hyperthermia during MVPA participation

Moderate to Vigorous Physical Activity (MVPA) - This activity refers or includes

activities which spans from moderate physical activities. Brisk walking or bicycling
and jogging, aerobic dance or bicycling uphill are moderate and vigorous
activities respectively.
Dehydration- Dehydration happens when the fluid in your body is used or lost
more than the fluid you drink or intake. Your body now does not enough water
or fluid to do its normal functions, hence, you get dehydrated. Anyone my
become dehydrated, as to the people who are more at risk, young ones or
children and the older adults are more at risk.
Overexertion- This refers to the pressure one put in himself or herself, too much
pressure that leads to a simple discomfort that might extend to more worse,
injury.
Hypothermia- This happens when the body loses temperature particularly heat
faster than the body is able to heat up. A person suffers hypothermia when his or
her body temperature drops below 35 degrees Celsius.
Hyperthermia-the opposite of hypothermia. Happens when the body
temperature rises up significantly beyond the normal temperature which is 37
degrees Celsius. Hyperthermia like hypothermia can threaten life too.

Participating in MVPA is not just a simple activity or exercise. One has to prepare
himself or herself as well as the necessary things to bring to avoid unwanted
incidents like dehydration, overexertion, hypothermia, and hyperthermia. So
here are some things to do and to bring to avoid those injuries.

What to bring?

 Water
 Extra clothes
 Extra clothes Towels and caps

What to do?

 Prepare yourself. Know your limits so as not to overwork your body.

Overworking your body might put your life to a threat.
 Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a lot
already drink water immediately
 Change clothes. Do not let the wet cloth dry up in your body.
 Use towel. Use towel to wipe out excessive sweating.