Republic of the Philippines

ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY

Region IX, Zamboanga Peninsula
R.T. Lim Blvd., Zamboanga City

LEARNING MODULE
Course Code: PATHFIT 2
Course Description: Exercise Based Fitness Training
Date Developed: Date Revised:
Document No: ZPPSU – Issued by: ZPPSU - CTE
LM2022
Prepared by:
RONEL S. PEROMINGAN
MARY ANN A. SALAZAR
Reviewed by:
DEXTER T. PACLIBAR
Recommending Approval: Dr. IVY NAZARETH
Approved by: Dr. ROLANDO P. MALALAY

NAME :_______________________________________________________________
Course and Year: ________________________________________________________
PATHFIT SCHEDULE: _________________________________________________
1|Page
PATHFIT INSTRUCTOR: _______________________________________________
 VISION MISSION INSTITUTIONAL CORE VALUES
A world-class Produce globally OUTCOMES
polytechnic competent human
university capital and research
innovation for
quality lives.

___________________________________________________________________
INTRODUCTION
__________________________________________________________________________________

Welcome to Zamboanga Peninsula Polytechnic State University, the premier higher

education institution in Zamboanga Peninsula, one of the Centers of Development in
Teacher Education Institutions in the country and an ISO accredited institution as
recognized by the Commission on Higher Education. It is our pride and honor, that
you choose ZPPSU as your school of choice.

With the situation under a NEW NORMAL condition due to COVID19 Pandemic,
the school is now trying to find ways and means to provide accessible and quality
tertiary education. It is for this reason that the administration has decided to offer
flexible learning education using two modalities: Blended and Distance Learning
education. In as much as the school limit that actual and physical face-to-face mode
of delivery, each college has decided to come up with module to cater those students
who cannot avail online learning modalities.

This module has been prepared to guide you in your learning journey with the use of
the Guided and Self-directed learning activities prescribed to finish your course. Each
module includes reading materials that have been chosen to help you understand the
ideas and concepts introduced by the module.

For this semester, your class in PATHFIT 2 on the series of lectures and activities in
different units. Exercises and assessment of learning activities are provided to test your
physical e.g., core stability, muscle strength, and endurance. Apply the concepts that you
have learned from this module. After accomplishing all modules, you are expected to do
the following:

1. Access, Synthesize and Evaluate information on Healthy eating and fitness

behaviours, products, and services
2. Apply concepts such as fair play, empathy, respect for others’ abilities and
diversity by understanding how these can influence their interaction with others.
3. Participate in moderate to vigorous physical activities in accordance with national
and global recommendation for physical education.

2|Page
__________________________________________________________________________________

HOW TO USE THIS MODULE

__________________________________________________________________________________

 This is a self-study module particularly designed to help you study with little or
no intervention from your teacher. Please follow very carefully the instructions on
how to use this module so you can fully benefit from it.

• The lessons on this module is logically organized. Every lesson is connected to

the each unit and necessary for a better understanding of the next topic. Hence,
please do not skip a page. Read every page of this module and do every task that
is asked of you.
• Read the Table of Contents so that you will have a good grasp of the entire course.
Having an overview of what you are about to study will help you see the
interrelationships of the concepts or knowledge that you are about to learn.
• Every lesson or unit begins with the learning objectives. The objectives are the
target skills or knowledge that you must be able to gain or perform after studying
the entire lesson/unit.
• Take the practice exercise given at the end of the lesson or unit. Do this only
when you have thoroughly read the entire lesson or unit. When answering every
activity, test or exercise, please answer them honestly without looking at the
answer key. They answer key is given to you for you to check your own progress
and monitor your own understanding of the lesson. The knowledge you will gain
depends on how much effort and honesty you put into your work.
• Please pay attention to the Study Schedule. This will guide you and make sure
that you don’t lag behind. Lagging behind will result to cramming and eventually
affects your understanding of the lesson.
• Know what it takes to pass the course. Please refer to the Evaluation and Grading
System.
• If you encounter difficult words which are not found in the Glossary page of this
module, take some time to locate the meaning of these words in a dictionary. You
will fully understand your lesson if you exert extra effort in understanding it.
There is no room for laziness and complacency. College students are expected to
be independent learners.
• If there is anything in the lesson which you need clarifications on, do not hesitate
to contact your instructor or professor at the appropriate time.
• You will be evaluated by your instructor or professor to check how much
knowledge and skills you have gained. The result of this evaluation will form a
big chunk of your grade. So please do well and do not waste time.
• Lastly, you are the learner; hence, you do the module on your own. Your family
members and friends at home will support you but the activities must be done by
you. As ZPPSUans you must always be guided by our core values, Love of
God;Social Responsibility; Commitment/ Dedication to the Service; and
Accountability

3|Page
 PATHFIT 2

Course Description

PROGRAM SPECIALIZATION OUTCOMES

This course builds on the foundation of motor skills achieved through core
training. It will provide experiences in a variety of exercise program for the purpose of
maintaining and enhancing cardiorespiratory and musculoskeletal fitness (i.e. core
stability, muscle strength, endurance and power). It includes speed and agility training
with a focus on body coordination and balance. In conjunction with fitness and wellness
concepts exercise and healthy eating principles, learners will be able to enhance their
fitness through goal setting and application of the exercise principles (i.e., frequency,
intensity, time, type, progression, and volume); adapt their movement competencies to
independent physical activity (PA) pursuits and periodically evaluate their PA and eating
patterns to monitor their progress and achievement of personal fitness and dietary goals.

Active and Healthy Living

1. Participate in moderate to vigorous physical activities (MVPAs) in accordance
with national and global recommendation on physical activities for health.
2. Adapt movement competencies to independent physical activity pursuits that
are health-enhancing and personally rewarding.
3. Monitor progress and evaluate achievement of personal fitness and dietary
goals.
4. Practice empathy, fair play; show respect for differing abilities (i.e., diversity)
through interpersonal communication skills and emotional regulation during
PA participation.
5. For sports, apply basic tactics (e.g. defense, offense, transition) in game
situations.
Advocacy and Promotion
1. Diverse, apply and assess a range of strategies (i.e., exercise program design; goal-
setting; periodic evaluation) to improve one’s physical activity performances and
those of others.
2. Enhance and advocate for one’s personal and others’ fitness safety and wellness
through others’ fitness, safety, and wellness through physical activity participation
and/or leadership.
3. Promote practical and creative interventions that will create community
connection and contribute to the health and wellness of the school community
and its periphery,

4|Page
 _______________________________________________
SUGGESTED STUDY SCHEDULE
__________________________________________________________________
Week Topic Activities

Module 1 Course syllabus discussion Interactive discussion and

Classroom rules and regulation, grading student health assessment
1st week system
PARQ
Personal Fitness profile
2nd, 3rd, and 4th week  Fitness Lecture on Fitness Training
 Periods of Exercise Interactive discussion on
 Types of Exercise/Workout Principles of Training
 Methods of Exercises

Module 2 Conduct Physical Activity

 Principles of Fitness Training applying the principles of
5 &6th th
 Exercise Precautions and Safety training
Tips Create Individualize fitness
training program/install a
Fitness App
7th MIDTERM
7th, 8th Healthy Eating Principle Accomplish an output of meal
(food preparation base from food vlog
pyramid) (rubrics)
,
9th , 10th  Techniques and Physical exercises Promotional Video (Tabata)
training. (rubrics)
 Training techniques Magazine
 Personalized monitoring activity
 Fitness Assessment Assessment on students
th
11 , 12 13 th, th
training program with series of
individual fitness assessment
activity.
15th, 16th , 17th Circuit Training
Design and perform a circuit
 Strength circuit
training
 Cardio circuit
18th CULMINATING ACTIVITY Physical Fitness performances
-Circuit Training
-Fitness Challenge

5|Page
 CLASS RULES
a. All students must wear the prescribed uniform or outfit for the activity. This is to
ensure comfortability and safety. Student will be reminded on the first occasion
even its online class or modular approach.
b. All students are advised to take 3-5 minutes of warming up and cool-down after
series of exercises.
c. During the conduct of the PFR-Q, students must promptly declare or report any
underlying medical condition that was formally diagnosed by a doctor. For
those with contraindications, medical results of a graded exercise test, duly
certified by the physician or the relevant medical certificate must be submitted
on or before the second week of classes. The PATHFIT activities shall then be
modified accordingly.
d. Since students with additional needs (SWANs) and/or disabilities will be
recognized and the teaching-learning activities modified accordingly, there are
no exemptions in PATHFIT.

GOALS AND CONTEXT OF PATHFIT

This course is essentially distinct from the senior high school PE, although it remains to
be health optimizing, because there are separate global recommendations for age groups
5-17 y/o and 18-64 (WHO, 2010) in terms of the frequency and duration of moderate to
vigorous physical activities (MVPAs).

Most of all, the Tertiary PATHFIT Program is distinct in terms of the competencies
desired of learners with respect to their particular characteristics as young adults.

PATHFIT focuses explicitly on making learners adapt to lifelong physical activity. It

promotes an understanding of the centrality of movement in daily life, in all its form.
The Tertiary PATHFIT Program thus provides for a variety of expression and
engagement of physical activities and to ascertain that opportunities are inclusive of all
contexts and learners.
________________________________________________________

EVALUATION
__________________________________________________________________________________
To pass the course, you must:

1. Read all course readings and answer the pre assessment quizzes, self-assessment
activities, practical activities, and reflection questions.

6|Page
 2. Answer the print-based discussion activities
3. Submit written activities, and performance.
4. Complete activities of each unit
5. Submit the final activities and performances/module

GRADING SYSTEM

NO. CRITERIA PERCENTAGE (%)

1 Practical Activity 70 %
2 Assumptive Assessment 30 %
Total 100%

7|Page
TABLE OF CONTENTS

PAGES

INTRODUCTION ……………………………………………………………………… 2
How to use the
module ………………………………………………………………………………….. 3
Program Specialization Outcomes …………………………………………………… 4
Suggested Study
Schedule ………………………………………………………………………………… 5
Class
rules ……………………………………………………………………………………… 7
Goals of PE …………………………………………………………………………….. 8
Module 1 ………………………………………………………………………………… 11
Physical Fitness Readiness Questionnaire (PFR-Q) ………………………… 12
Types of Exercise/Workout……………………………………………………. 20
Module 2…………………………………………………………………………………. 24
Principles of Fitness Training ….. ……………………………………………. 24
Exercise Precautions and Safety Tips ………………………………………… 27
Module 3 ……………………………………………………………………………. 31
Healthy Eating Principle ……………………………………………………………… 31

Module 4 ……………………………………………………………………………….
Circuit Training…………………………………………………………………

8 | PATHFIT 2
MODULE I:

UNIT I
TITLE: Physical Fitness Readiness
INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Assess the readiness to do physical activity

 Assess personal fitness profile

Legal Basis (Law) why students are required to take up PATHFIT subjects as part of the
completion of their course.
In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the state
shall promote physical education and encourage sports programs, league competitions to
foster self-discipline, teamwork and excellence for the development of a healthy and alert
citizenry.
This provision recognizes and underscores the importance of PATHFIT as a promoter of
moral values and as a delivery system for the development of a healthy and alert
citizenry.

9 | PATHFIT 2
 Activity no. 1
Physical Fitness Readiness Questionnaire (PFR-Q)
Direction: Answer the PFR-Q through online (google form). The link will be provided by your
respective PE instructor. This will help the teacher assess student’s physical activity readiness and
health status. Answer it with honesty and rest assured your response will remain confidential.
Sample PFR-Q

Name:____________________________________ Course and year:__________

PATHFIT Schedule:________________________ Age:_____________________
PATHFIT Teacher__________________________ Sex:_____________________

Physical Fitness Readiness Questionnaire (adopted)

This questionnaire is applicable for students between ages 15 and 69. If the student is
over 69 years old and not used to being active, he/she must see a doctor first.
GENERAL HEALTH QUESTIONS

Please read the 7 questions below carefully and answer each one honestly YES NO

1. Has your doctor ever said that you have aheart condition OR high blood
and you should only do physical activity recommended by the doctor?

2. Do you feel pain in your chest at rest, during your daily activities of living,
OR when you do physical activity?

3. Do you lose balance because of dizziness OR have you lost consciousness

in the last 12 months?
(Please answer NO if your dizziness was associated with over-breathing (including during
vigorous exercise).

4. Have you ever been diagnosed with another chronic medical condition
(other than heart disease or high blood pressure)?
PLEASE LIST CONDITION(S) HERE: ____________________________________

5. Are you currently taking prescribed medications for a chronic medical condition:
PLEASE LIST CONDITION(S) AND MEDICATIONS HERE:
________________________

6. Do you currently have (or have had within the past 12 months)
a bone, joint, or soft tissue (muscle, ligament, or tendon)
problem that could be made worse by becoming more physically active?

10 | PATHFIT 2
 (Please answer NO if you had a problem in the past, but it does not limit your current
ability to be
physically active). PLEASE LIST CONDITION(S)
here:______________________________________________________

7. Has your doctor ever said that you should only do medically supervised physical activity

YES NO
Follow-up questions
about your medical condition(s)

1. Do you have Arthritis, osteoporosis, or back problems?

2. Do you have Cancer of any kind?
3. Do you have a heart or Cardiovascular Condition? This includes Coronary
Artery Disease, Heart Failure, Diagnosed Abnormality of Heart Rhythm
4. Do you have an irregular heart beat that required medical management? (e.g.,
atrial fibrillation, premature ventricular contraction
5. Do you have High Blood Pressure?
6. Do you have a resting blood pressure equal to or greater than 160/90 mmHg
with or without medication?
7. Do you have any Metabolic Conditions? This includes Type 1 Diabetes, Type 2
Diabetes, Pre-Diabetes
8. Do you often suffer from signs and symptoms of low blood sugar (hypoglycemia)
following exercise and/or during activities of daily living? Signs of hypoglycemia
may include shakiness, nervousness, unusual irritability, abnormal sweating,
dizziness or light-headedness, mental confusion, difficulty speaking, weakness, or
sleepiness
9. Do you have any signs or symptoms of diabetes complications such as heart or
vascular disease and/or complications affecting your eyes, kidneys, OR the
sensation in your toes and feet?
10. Do you have other metabolic conditions (such as current pregnancy-related
diabetes, chronic kidney disease or liver problems)?
11. Are you planning to engage in what for you is unusually high (or vigorous)
intensity exercise in the near future?
12. Do you have any Mental Health Problems or Learning Difficulties? This
includes Alzheimer’s Dementia, Depression, Anxiety Disorder, Eating Disorder,
Psychotic Disorder, Intellectual Disability, Down Syndrome
13. Do you ALSO have back problems affecting nerves or muscles?
14. Do you have a Respiratory Disease? This includes Chronic Obstructive Pulmonary
Disease, Asthma, Pulmonary High Blood Pressure

11 | PATHFIT 2
 15. Has your doctor ever said you have high blood pressure in the blood vessels of
your lungs?
16. Do you have a Spinal Cord Injury? This includes Tetraplegia and Paraplegia If the
above condition(s) is/are present,
17. Do you commonly exhibit low resting blood pressure significant enough to cause
dizziness, light-headedness, and/or fainting?
18. Have you had a Stroke? This includes Transient Ischemic Attack (TIA) or
Cerebrovascular Event If the above condition(s) is/are present.
19. Do you have any impairment in walking or mobility?
20. Have you experienced a stroke or impairment in nerves or muscles in the past 6
months
21. Do you have any other medical condition not listed above or do you have two or
more medical conditions?
22. Have you experienced a blackout, fainted, or lost consciousness as a result of a
head injury within the last 12 months OR have you had a diagnosed concussion
within the last 12 months?
23. Does anyone in your household ever smoke in Bed or any other place in your
house?
24. Do you take special precautions to avoid accidents in and around your home?
25. Do you try to avoid eating too much salt or sodium?
26. Do you try to avoid eating too much fat?
27. Do you try eat enough fiber from whole grains, cereals, fruits and vegetables?
28. Do you try to avoid eating too much high cholesterol foods, such as eggs, dairy
products and fatty meats
29. Do you try to get enough vitamins and minerals in foods or in supplements?
30. Do you try to avoid eating too much sugar and sweet foods?

12 | PATHFIT 2
 Activity no. 2 1x1 Picture

Personal Information
Name Age:
Address
Email
Address
Mobile No.
Date of Birth

Fitness Goal
Please list down three fitness goal you would want to accomplish this year:
1. _________________________________________________________________________
2. _________________________________________________________________________
3. _________________________________________________________________________

Body Mass Index

Body weight (BW):_________(kg) Hip Circumference (HC):____________

Height (HT) :________________(m)
Waist Circumference (WC):________(cm)
Fitness category :____________________

Body Mass Index

BMI= BW________(kg) / HT ________(�2 )
BMI:___________________
Rating:________________
Waist to Hip Ratio
WHR= WC_______(cm) / HC:_________(cm)
WHR:_______________
Percentile:___________
Fitness category :____________________

13 | PATHFIT 2
Medical History
Do you suffer from/have you ever suffered from any of the following, answer by
checking
YES NO
Heart or Blood pressure problems
Pains in the chest while exercising
Fainting or Dizzy Spells
Epilepsy
Diabetes
Asthma or breathing difficulties
Problems with joints
Neck or back problems
Are you pregnant
Any other medical conditions or problem
Do you smoke?
Do you drink alcohol?
Are you on any medication?
Others please specify. ______________
________________________

Nutrition, Exercise and Health Habits

In a week, how often do you eat sweets or dessert?
_______________________________________________
How many hours in a week do you currently exercise?
________________________________________________
On average, how many hours of sleep do you get before midnight?
_________________________________________________

Movement Competence Assessment

Beginner Intermediate Advance
Squat
Left-Lunge and Twist
Right-Lunge and Twist
Push-up
Left-single leg squat
Right- Single leg squat

14 | PATHFIT 2
Note: The information provided will remain confidential by the student and PE
instructor only, its solely purpose for the teacher’s assessment and student is advise to
answer it with all honesty before engaging to series of activities in PATHFIT 2.

Data Sheet for BMI and Waist to Hip Ratio

Waist to hip Circumference

Classification Men Women
(risk of disease)
High risk 1.0 and above 0.85 above
Moderately High risk 0.90- 1.0 0.80- 0.85
Optimal low risk of disease 0.90 below 0.80 below

15 | PATHFIT 2
 What is Fitness?

Experts define physical fitness as “one's ability

to execute daily activities with optimal performance,
endurance, and strength with the management of
disease, fatigue, and stress and reduced sedentary
behavior.”

-https://www.medicalnewstoday.com/articles/7181

Physical Fitness refers to the ability of your body

systems to work together efficiently to allow you to
be healthy and perform activities of daily living.

-
https://us.humankinetics.com/blogs/excerpt/what-
is-physical-fitness

Components to a Healthy Life

 Physical Activity (regular physical exercise)

 Good Nutrition (balance, equal intake of food nutrients, fat, carbo)
 Stress Alleviation
 Psychological Balance

BENEFITS OF REGULAR PHYSICAL ACTIVITY/ EXERCISE

 Improved Health (efficiency of heart and lungs)
 Improved sense of well-being (more energy, less stress)
 Improved appearance (weight loss, toned muscles, improved posture)
 Enhanced social life ( improved self-image, opportunities to make new friends)
 Increased stamina (increased physical abilities, improved immunity to minor

PERIODS OF EXERCISE

 Warm-up Exercises
This period lasts for 5-10 minutes
depending on the intensity of the kind of
exercise to be undertaken. It is purposely done
to increase the temperature of the body and its

16 | PATHFIT 2
 stretches and limbers up the muscles and
speeds up the action of the heart in
preparation for a more vigorous and intense
activity.

 Exercise Proper/Work Out/Circulatory

Period

 Usually low intensity activities that build and

increase flexibility, muscle strength, endurance
and tone up the abdominal, back, legs, arms and
other major muscles.
 Includes variation of drills
 Some exercise physiologists have suggested that a
work-out or conditioning period, might consists
of the following:
 10 to 15 minutes warm-up
 10 minutes of strength exercises
 20 minutes of cardio respiratory exercises iv. 5
to 10 minutes cool-down

Conditioning Exercises – builds up and

increases flexibility, muscle strength and
endurance and tones up the major muscle groups.
 Cool off/Cooling down exercise
 This part of training helps in returning the blood
to the heart for reoxygenation, thus preventing a
pooling of the blood in the muscles of the arms
and legs.

17 | PATHFIT 2
 UNIT 2
TITLE: Types of Exercise/Workouts
INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Understand different types of exercises

 Identify different workouts for fitness activity

Sample of Exercises and Workout Program

1. Meditative Exercise
- Meditation is a practice in which an individual uses a technique – such as mindfulness,
or focusing the mind on a particular object, thought, or activity – to train attention and a
wareness, and achieve a mentally clear and emotionally calm and stable state
 Taichi
 Kata
 Yoga
 Pilates
 Yogalates, etc.
2. Percussive Workouts (with box and kick)
 CardioKickbox
 Taebo
3. Dance Workouts
 Aerobic Dance
 Latin Aerobics /Zumba Aerobics (salsa, Chachacha,etc)
 Hiphop Aerobics
 Hiphop Abs
 Turbo Jam
 Belly Dancing
 Pole Dancing
 Sensual Dancing
 Bump and Grind
 Dance Moves
 Dance Fusions, etc.
4. Sports and Recreational Workout
 Ballgames
 Racquet games
 Cycling

18 | PATHFIT 2
  Running
 Trekking
 Mountaineering
5. Resistance Workout
Exercises that require weight training and other resistance.

TWO KINDS OF EXERCISES

1. RESPONSE – broken type of exercises, wherein students/clientele moves only when
the next count or command is given.

Example: Free hand exercises, light apparatus exercises

2. RHYTHMIC – continuous, following a definite cadence until the command for
stopping is given.

Example: Marching, calisthenics

METHODS OF EXERCISES
1. AEROBIC EXERCISES
 It is any rhythmical activity that causes a sustained increase in heart rate, respiration
and muscle metabolism.
 It refers to exercise which is modern intensity, undertaken for a long duration.
 It also means “with oxygen” and refers to the use of oxygen in a muscle’s energy-
generating process.

The goal of aerobic exercise is to increase cardiovascular endurance.

EXAMPLE: Jogging, swimming, running and jumping rope, bicycling, dancing, hiking
continuous training.
2. ANAEROBIC EXERCISE
 Includes strength and resistance training, tone muscles, as well as improve bone
strength, balance and coordination.

EXAMPLES: Weight training, functional training, interval training, sprinting, and high
intensity interval training increase short-term muscle strength.
3. CALISTHENICS
 It is a systematic, rhythmic bodily exercises usually without apparatus. When
used for fitness, exercise series should be carried out in a steady and continuous fashion
with no rest between exercises.

19 | PATHFIT 2
EXAMPLE: Jumping jack, push-ups wind mill
4. ISOMETRIC (concentric)
 It involves the contraction of muscles without movement. Used for muscular strength,
endurance and muscle tone.
 It is one of the fastest ways to develop increased static-passive flexibility.

EXAMPLE: Pushing the wall, push-ups, hand push, spine extensions

5. ISOTONICS
 It involves muscle contraction of muscles with movement, lengthening of muscles,
shifting of resistance.
EXAMPLE: bicep curl, squats
6. ISOKENITICS
 It requires movement with controlled resistance, usually involving exercising
machines. It is also possible to do isokinetic exercises with a partner instead of
machines.

EXAMPLE: Bristwalking on trendmill

7. DYNAMIC EXERCISE
 It keep joints, connecting tissues and muscles in good condition.

EXAMPLE: Swimming, walking, cross country skiing, bicycling, weight training

8. THERAPEUTIC EXERCISE
 Use as a rehabilitative method in treating disease or illness.

EXAMPLE: PNF (Proprioceptive neuromuscular facilitation), active and passive

exercises

Tips to help you MAKE EXERCISE A HABIT

20 | PATHFIT 2
 Choose an activity you enjoy.
Tailor your program to your own fitness level.
Set realistic goals.
Choose an exercise that fits your lifestyle.
Give your body a chance to adjust to your new routine.
Don’t get discouraged if you don’t see immediate results.
Don’t give up if you miss a day; just get back on the track the next day.
Find a buddy-friend for a little motivation and socialization.
Build some rest days into your exercise schedule.

21 | PATHFIT 2
Module 2

UNIT 1
TITLE: Principles of Fitness Training and
Safety Tips
INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Discuss the different principles in fitness training

 Understand the application of each principle to the training program
 Create an individual training program

Training Principles

Training means engaging in activity to improve performance and/or fitness; this is best
accomplished by understanding general sports training principles: overload, reversibility,
progression, individualization, periodization, and specificity.

Principle of Overload

The overload principle states

that in order to keep making gains
from an exercise program, you must
find some way to make it more
difficult. This is because bodies adapt
to exercise.

Overloading can be achieved by following the acronym FITT:

22 | PATHFIT 2
  Frequency: Increasing the number of times you train per week or the number of
reps you perform.
 Intensity: Increasing the difficulty of the exercise you do. For example, running
at 12 km/h instead of 10 or increasing the weight you are squatting with.
 Time: Increasing the length of time that you are training for. For example, cycling
for 45 minutes instead of 30.
 Type: Increase the difficulty of the training you are doing. For example progress
from walking to running, from accessory to free weights.

Principle of Reversibility

You can lose what you've gained if it's not maintained. If you stop training then the
improvements you have made will be reversed. So if you do not train for a period of time,
or reduce the amount you are training, you may not be able to resume training to the
same level as before, so it’s important to build the body back up progressively until you
reach that level again.

Principle pf Specificity

The specific nature of a training

load produces its own specific response
and adaptations.

Principle of Variety

Training is a long term process and must be enjoyable.

Variety increases enjoyment, may also increases the training effect by changing the
stimulus
Consider changing:

 the nature of the exercise

23 | PATHFIT 2
  the environment

 time of day of the session

 the training group

Variety is an area in which the student can be at their most creative

Principle of Individualization

Each individual has different capacities to train and to adapt to that training. Each
individual will respond to training in their own way. Different students will respond to
the same training in different ways. There is no such thing as an ideal training
programme that will produce optimal results for everyone.

Factors to consider include:

Heredity Chronological Age Training Age

Biological Age Developmental Age

Principle of Active involvement

This is perhaps the most important principle of training. Without it a successful training
programme cannot be started.It means simply that for a training programme to be fully
effective the athlete must want to actively and willingly participate.This participation and
involvement should go beyond how an individual behaves in the presence of the
instructor. It requires that the actions in all aspects of his lifestyle contribute to successful
performance. The student will need to be educated in this responsibility and then
encouraged to fully accept the responsibility for himself.

EXERCISE PRECAUTIONS AND SAFETY

TIPS

Physical activity carries risks as well as benefits. The most common adverse effects of
physical activity are burnout and musculoskeletal injury. Depending on the type of
activity, injury risk can be augmented with increased intensity, frequency and duration of

24 | PATHFIT 2
activity. To minimize the risk of activity-induced injuries, you should be aware of the
signs of over-exertion (such as breathlessness and muscle soreness), and take reasonable
precautions.
1. Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet.
2. Put on appropriate gear for the activity.
3. Always warm up before doing exercise and cool down afterwards to lower the risk of
strains and sprains.
4. take appropriate breaks during the activity.
5.Do not exercise with an empty stomach. Eat something light to give you some stamina.
Do not exercise immediately after a full meal because this will affect digestion.
6. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking.
7. Beware of the weather and environmental conditions. Avoid doing outdoor vigorous
exercise in hoy or humid weather.
8. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of
breath, chest pain, nausea or vomiting, or muscles and joint pain during exercise, stop
the activity and seek medical advice as soon as possible.

Common Injuries such as:

 Blisters
 Muscle soreness
 Strains and S prains
 Muscle Cramps
 Stress fracture
 Dislocations
 Soft Splinting
 Metatarsalgia

25 | PATHFIT 2
 Sample Activity Sheet No. 11 - 12
Sample Training Plan for 1 month Applying the Principles of Training
Name:____________________________________ Date:_________________
Year and Sec:______________________________ Schedule:______________
PE Instructor:______________________________ Month: _______________
Week DAY Fitness Exercise Repetitions Intensity Target Remarks
Low/Moderate/High muscles
1st Mon
Tue
Wed
Thu
Fri
Sat
Sun

2nd Mon
Tue
Wed
Thu
Fri
Sat
Sun

26 | PATHFIT 2
 Sample Activity Sheet No. 13-14
Sample Training Plan for 1 month Applying the Principles of Training
Name:____________________________________ _ Date:________________
Year and Sec:_______________________________
Schedule:___________________________________
PE instructor:_______________________________

Week DAY Fitness Exercise Repetitions Intensity Target Remarks

Low/Moderate/High muscles
3rd Mon
Tue
Wed
Thu
Fri
Sat
Sun

4th Mon
Tue
Wed
Thu
Fri
Sat
Sun

27 | PATHFIT 2
Module 3

UNIT 1
TITLE: Healthy Eating Principle

INTENDED LEARNING OUTCOMES

After studying this module, you are expected to:

 Prepare healthy food base from the recommending food pyramid

 Create a meal vlog

Module 4

UNIT 1
TITLE: Circuit Training

INTENDED LEARNING OUTCOMES

28 | PATHFIT 2