Module in

PATHFIT 2: FITNESS EXERCISES

MODULE INTRODUCTION TO FITNESS EXERCISES

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Learning Objectives
After the lesson, the students are expected to:
1. differentiate skill-related and health-related fitness;
2. give the importance of exercise; and
3. use physical activity pyramid in evaluating one’s physical activity.

Preliminary Activity!

Directions: Please take the lifestyle questionnaire posted on Google Classroom!

Lifestyle Questionnaire consists of the following categories:
1. Personal Information (names, age, etc.)
2. Physical Activity
3. Leisure
4. Stress
5. Diet
6. Weight
7. Fitness
8. Goal

I. INTRODUCTION TO FITNESS EXERCISES

1. Fitness - state of health and well-being, and more specifically the ability to perform
aspects of sports, occupations, and daily activities. It includes proper nutrition,
exercise, and rest.

2. Exercise - planned physical activity done for the purpose of getting physically fit. It
leads to health, wellness, and fitness.

II. PHYSICAL FITNESS

a. Definition:
 Physical fitness is the body’s ability to function efficiently and effectively.
 Physical fitness is associated with a person’s ability to work effectively,
enjoy leisure time, be healthy, resist hypokinetic diseases or conditions,
and meet emergency situations.

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PATHFIT 2: FITNESS EXERCISES

b. Components of Physical fitness

1. Health-related physical fitness- are directly associated with good health

1.1. Aerobic or cardio vascular endurance - capacity of the heart and the
lungs to sustain oxygen to the muscles for a prolonged period of time.

1.2. Muscular strength - maximum amount of force a muscle can exert

against an opposing force.

1.3. Muscular endurance - ability of the muscle to work over prolonged

period of time without fatigue

1.4. Flexibility - ability to move a body part through a full range of motion
at a joint.

1.5. Body composition-ratio of body fat to lean body mass

Table 2 Blood Pressure Classifications for Adults*

Systolic Diastolic BMI- body mass index
Blood Pressure
Blood Pressure
Category (mm Hg) (mm Hg)
BMI= Weight in pounds x 703
Normal <120 <80
Prehypertensive 130–139 80–89 (Height in inches)2
Stage 1 hypertension 140–159 90–99
Stage 2 hypertension >160 >100

Systolic Blood Pressure The upper blood pressure number, often called working blood
pressure. It represents the pressure in the arteries at its highest level just after the heart
beats.
Diastolic Blood Pressure The lower blood pressure number, often called “resting
pressure.” It is the pressure in the arteries at its lowest level occurring just before the next
beat of the heart.

2. Skill-related physical fitness- are associated more with performance than with
good health

2.1. Speed - the ability to perform a movement in a short period of time.

Sprinters and wide receivers in football need good foot and leg
speed.

2.2. Agility - rapidly and accurately change the direction of the body.

2.3. Power - ability to transfer energy into force at a fast rate.

2.4. Coordination - the ability to use the senses with the body parts to
perform motor tasks smoothly and accurately. Juggling, hitting a
tennis ball, and kicking a ball are examples of activities requiring good
coordination.

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2.5. Balance - the maintenance of equilibrium which stationary or while

moving.

III. PHYSICAL ACTIVITY AND EXERCISE

Physical Activity Generally considered being a broad term used to describe all forms of
large muscle movements, including sports, dance, games, work, lifestyle activities, and
exercise for fitness. In this book, exercise and physical activity will often be used
interchangeably to make reading less repetitive and more interesting.

Exercise Physical activity done for the purpose of getting physically fit. It intentions to put
their beliefs into action are likely to adopt behaviors that lead to health, wellness, and
fitness.

1. Physical Activity Pyramid A pyramid that illustrates how different types of activities
contribute to the development of health and physical fitness. Activities lower in the
pyramid require more frequent participation, whereas activities higher in the pyramid
require less frequency.

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2. Types of Exercises

2.1. Aerobic training - improves the capacity of each cell to produce ATP
(adenosine triphosphate) by increasing the number of size of the mitochondria and
the enzymes associated with the aerobic process of generating ATP.

Adaptation to aerobic exercise

 Muscle that covers Left ventricle becomes thicker
 Enhanced capillary network (maximizes the ability of the system to deliver
oxygen
 Increase in plasma volume within two weeks of aerobic training

2.2. Resistance - require the muscles the muscle to contract against an external
load (e.g barbell) in order to improve muscular strength, muscular endurance, and
bone strength. Examples include TXR (Total Resistance Exercise). For improvement
of bone and muscle strength.

Adaptation (commonly found in the nervous and musculoskeletal system)

 Increase in the ability of the muscles to generate force or strength
 Increase the size of muscle fiber.

2.3. Stretching - increase the elasticity of muscles and tendons surrounding the
joint in order to improve flexibility. Examples include static stretching, ballistic
stretching, and dynamic stretching.

Adaptation
 Connective muscle and tissue elasticity

3. Importance of Exercises
3.1. Body releases hormones while exercising
3.2. Rise of mitochondria (burns energy - carbs, fat, & protein)
3.3. Muscle gain
3.4. Metabolism is higher
3.5. Improve heart

Supplementary Learning Materials: Discussion Videos and PowerPoint Presentation

Muscular Strength, Endurance, and Flexibility What is Body Composition

YouTube video   2 minutes YouTube video   2 minutes
https://www.youtube.com/watch? https://www.youtube.com/watch?
v=YSbdoldO-3A v=61k7MmtoFFc

What is Aerobic Capacity? Skill related components of fitness

YouTube video   1 minute YouTube video   2 minutes
https://www.youtube.com/watch? https://www.youtube.com/watch?
v=eiS8xGzRlwI v=bPCubKS1qhc

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PATHFIT 2: FITNESS EXERCISES

5 BENEFITS OF EXCERSISE
YouTube video   9 minutes
https://www.youtube.com/watch?v=jS9_I1ug0vk

Assessment:

1-minute video of the importance of exercise. Please see guidelines on Google classroom.
(Deadline: To be announced)

Outstanding Good Acceptable Poor

Content 20 15 10 5
Delivery & 10 8 5 3
Grammar