PE Notes

Week 7:
Fitness Training: Elements of a well-rounded routine
Aerobic Fitness
- Aerobic activity, also known as cardio or endurance activity.
- is the cornerstone of most fitness training programs.
- It also causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. Your
heart will beat faster, which increases blood flow to your muscles and back to your lungs.
Strength Training
- Muscular fitness is another key component of a fitness training program.
- It can help you increase bone strength and muscular fitness, and it can help you manage or lose weight.
Core Exercises
- The muscles in your abdomen, lower back, and pelvis — known as your core muscles
- Help to protect your back and connect upper and lower body movements.
- Core strength is a key element of a well-rounded fitness training program.
Balance Training
- Balance exercises can help you maintain your balance at any age.
- It is generally a good idea for older adults in particular to include exercises to maintain or improve balance in their
routine exercises.
Flexibility & Stretching

- Stretching can also improve the range of motion of your joints and may promote better posture. Regular stretching
can even help relieve stress and tension.
- Consider stretching after you exercise — when your muscles are warm and receptive to stre tching. But if you want
to stretch before a workout, warm up first by walking or exercising for five to 10 minutes before stretching.
Intensity Level of Physical Activity
Intensity
- It can be thought of as "How hard a person works to do the activity“.
Three Different Levels of Physical Activity Level
Level How Hard?
Light Less than 3.0 (3 calories per minute)
Moderate Less than 3.5 - 6.0 METS (3.5 - 7 calories per minute)
Vigorous Greater than 6.0 METS (more than 7 calories per minute)
Moderate Exercise Intensity

- Moderate activity feels somewhat hard.
- Your breathing quickens, but you're not out of breath.
- You develop a light sweat after about 10 minutes of activity.
- You can carry on a conversation, but you can't sing.
Vigorous Exercise Intensity
- Vigorous activity feels challenging.
- Your breathing is deep and rapid.
- You develop a sweat after only a few minutes of activity.
- You can't say more than a few words without pausing for a breath.
Intensity / MHR
A. Low Intensity
- 68 to 92 bpm
B. Moderate Intensity
- 93 to 128 bpm
C. High Intensity
- More than 119 bpm
Level of Intensity RPE Physical Cues
Does not induce sweating unless it’s a

Light Easy hot, humid day. There is no noticeable
change in breathing patterns.
Will break a sweat after performing the

Moderate Somewhat hard activity for about 10 minutes. Breathing
becomes deeper and more frequent.
You can carry on a conversation but
not sing.
Will break a sweat after 3-5 minutes.

High Hard Breathing is deep and rapid. You can
only talk in short phrases.
Principles and Methods of Physical Fitness Traning
1. Individual Differences
- Athletic foundations differ from one athlete to the other based on the following: heredity, maturity, nutrition, rest,
sleep, level of fitness, illness/injury, motivation, and environmental influence.
2. Adaptation/use
- Emphasize the body’s increasing ability to cope with the load being brought about by the training program.
3. Reversibility/disuse
- Principles that state that changes occurring with exercise are reversible; if a person stops exercising, the body will de-
condition and adapt to decreased activity.
4. Overload
- If muscular endurance should be improved or increased, muscles must sustain exercises for periods longer than
normal.
- If Flexibility must be increased then muscle must be stretched longer than usual
5. Progression
- States that indicate the need to gradually increase overload to achieve optimal benefits.
6. Specificity
- States that only the muscles or body systems being exercised will show beneficial changes.
- 2 types: Metabolic & Neuromuscular
7. Recuperation/recovery
- States that the body requires recovery periods between exercise training sessions in order to adapt to the exercise
stress.
8. Variation
- Training should be accomplished in various ways because once training becomes repetitive to an individual, the
tendency is to feel bored t
9. Time Pattern
- Gives consideration to the preferred time of the exercising individual.
Plyometric Exercise
- Exercise involving repeated rapid stretching and contracting muscles (by jumping and rebounding) to increase
muscle power.
Calisthenics Exercise
- These are exercises that are performed without equipment and use body weight as the resistance. It has 2 types
STATIC & DYNAMIC
Cardio-Respiratory Endurance (CRE)

- This is defined as the body’s ability to deliver oxygen and nutrients to all of its vital organs in order to sustain
prolonged, rhythmical exercise.
Meaning of FITT:
Frequency - How often is a workout

Intensity -
Time -
Type - Refers of a kind or type of exercise you are going to do.

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Week 7:

Fitness Training: Elements of a well-rounded routine

Flexibility & Stretching

Intensity Level of Physical Activity

Three Different Levels of Physical Activity Level

Level How Hard?

Light Less than 3.0 (3 calories per minute)

Moderate Exercise Intensity

Level of Intensity RPE Physical Cues

Does not induce sweating unless it’s a

Will break a sweat after performing the

Will break a sweat after 3-5 minutes.

Principles and Methods of Physical Fitness Traning

Cardio-Respiratory Endurance (CRE)

Frequency - How often is a workout

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