 The ability to lift or resist heavy weights

LESSON 1
Physical activity
Muscular endurance
 is defined as any bodily movement
 The ability of your muscles to exert
produced by skeletal muscles that
force repeatedly or for an extended
results in energy expenditure
period of time
 in daily life can be categorized into
 The ability performs physical activities in
occupational, sports, conditioning,
a long period of time
household or other activities
Exercise
3. Flexibility
 is a subset of physical activity that is
 The ability to move our joints and muscles
planned, structured and repetitive and
through their full range of motion
has as a final or an intermediate
 Your range of motion or ability to bend and
objective the improvement or
twist joints easily
maintenance of physical fitness
 Bending over and touching your toes
Physical fitness
 It is considered a measure of the
4. Body composition
body’s ability to function efficiently and
 The ration of lean muscle to stored fats in
effectively in work and leisure activities,
the body
to be healthy, to resist hypo-kinetic
 BODY TYPE
diseases and to meet emergency
 Ectomorph
situations.
 Mesomorph – Athlete type
 Endomorph
HEALTH RELATED FITNESS
 Components that are related to how
SKILL RELATED FITNESS COMPONENTS
well the systems of our body work.

1. Agility
1. Cardiovascular Endurance
 Refers to the ability to change your
 The body’s ability to deliver oxygen and
entire body position rapidly with
nutrients to tissues, different organs
accuracy and speed
and the ability to utilize them sustained
periods of time
2. Balance
 Your body ability to deliver oxygen to
 The ability to maintain equilibrium or
working muscles during exercise.
control your body position in space.

3. Coordination
2. Muscular Strength
 A skill that recruits the senses such as
 The ability of your muscles to exert
sight and hearing in conjunction with
force a maximum amount of force in
body parts to perform tasks accurately
one effort.
and with efficiency of movement
 This component is illustrated when
 Ex. Archery and swimming
lifting or moving heavy objects such as
doing a weightlifting workout.
4. Power
  A combination of strength and speed
 the ability to exert maximum force in a
quick explosive burst Frequency
 Ex. Boxing and Shot throw  The first thing to set up with your
workout plan is frequency – How often
5. Speed you will exercise.
 The ability to perform a movement in a
short period of
6. Reaction Time Intensity
 The subcomponent of speed and refers  Intensity has to do with how hard you
to the time it takes for the work during exercise.
neuromuscular system to procedure  How you can change the intensity
movement from stimulus to reaction depends on the type of workout
 The ability to move quickly once a you’re doing.
signal to start moving is received
 Example: table tennis and baseball Time
 The next element of your workout
pan is how long your exercise during
 Warm up exercises are being done before each session.
workouts for us to perform better and to  There isn’t one set rule for how long
avoid injuries. exercise and it will typically depend
on your fitness level and the type of
 Cool down exercises is being done after workout you’re doing
workout
Type
 The type of exercise you do is the last
LESSON 2
part of the F.I.T.T. principle and an
 F.I.T.T. and PRINCIPLES of
easy one to manipulate to avoid
TRAINING overuse injuries or weight loss
plateaus

What is F.I.T.T.?
 Understanding the FITT principle helps
you create a workout plan that will be
more effective in reaching you fitness
goals
 FITT stands for frequency, intensity,
time and type of exercise
 These are four elements you need to
think about to create workouts that fit
your goals and fitness level
 training, and add up a 10% intensity
every week for your workout.

FITT PRINCIPLE TRAINING PROGRAM OVERLOADING CAN BE ACHIEVED BY

SAMPLE FOLLOWING THE ACRONYM FITT:
FREQUENCY
 Frequency: Increasing the number of
times you train per week
 It refers to the number of times per
week you engage in physical activity or
exercise.

INTENSITY
 Intensity: Increasing the difficulty of
Principles of Training
the exercise you do. For example,
In order to get the most out of your training,
running at 12 km/h instead of 10 or
avoid injuries and be in top shape you must
increasing the weight you are squatting
follow some basic simple training principles
with.
which are overload, progression, specificity,
 The difficulty or exertion level of your
reversibility, and variance
physical activity or exercise.

OVERLOAD
TIME
 In order to progress and improve our
 Time: Increasing the length of time
fitness, we have to put our bodies
that you are training for each session.
under additional stress.
For example, cycling for 45 minutes
 Applying this training principles will
instead of 30.
cause long-term adaptations,
 The duration of a single workout,
enabling our bodies to work more
usually measured in minutes or hours.
efficiently to cope with this higher
level of performance.
PROGRESSION
 A principle of exercise that states that
 Sates that an exercise need to gradually
a person should start slowly and
increase the workload that you put your
increase gradually.
body through
 A principle of exercise that states that
 It is essential to combine training and
the only way to improve fitness is to
rest whilst at the same time increasing
increase over time.
the stress that the body is pit through.
 You were training for a 10K run, you
might start
SPECIFICITY
 off by running 3- 30 minute runs per
 This principle relates to the type of
week. As you train, you would
training that you do. It should be
 then increase your time by 3-5
specific to you and your sport. You
minutes each week. For weight should train the energy system which
training, as well as other types of you use predominantly (i.e. don’t run
 5,000 meters in training if you’re a  If every training session is the same a
sprinter!) and the fitness and skill person can lose motivation and
components most important to your enthusiasm for training.
sport, for example, agility, balance or  It helps to keep you excited and
muscular endurance. engaged about your exercise regime. It
 A principle of exercise that states that allows recovery and reduces the risk of
specific kinds of exercises must be done injury.
to develop specific aspects of the body  It is very important to change your
and specific aspects of fitness. training a bit to prevent your workout
 For today’s training Coach Chot decided from becoming dull and boring.
to focus on his players shooting skills.  If every training session is the same, a
Coach Chot is applying the principle of person can lose motivation and
enthusiasm for training.
REVERSIBILITY  Different types of training are provided
 Fitness will be lost if the training load is for you to keep yourself interested and
reduced (meaning overload is not to give your body a different challenge
achieved) or if a person stops training and at the same time improving the
for example of they are injured. other components of fitness.
 This principle states that if you don’t
maintain a regular exercise program,
your state of physical fitness will AEROBIC EXERCISE
regress.  Aerobic Exercises are endurance type
 James rested for more than a week exercises in which a person s muscles
because of his injury. Because of the move in a rhythmic and coordinated
long duration of His inactivity, which manner for a sustained period.
caused him to regress on his
improvement. This is an example of  People refer to this exercise as aerobic
what principle of training? because they require oxygen to
generate energy.

INDIVIDUALIZATION  Aerobic exercises increase a person’s

 This is a crucial principle the heart rate and breathing rate to supply
fundamental fact that everyone is more oxygen to the body’s muscles
different and not all training is going to
be suited for everyone! EXAMPLES OF AEROBICS EXERCISE
 Different people respond to training in a  Running
different way  Swimming
 Playing basketball
VARIANCE/ VARIETY  Cycling
 Try to vary your training to keep you  Playing Soccer
interested and give your body a  Jumping/Skipping Rope
different challenge. Remember a change  Hiking
is a s good as a rest.  Combative Sports
  Burpees  Weightlifting exercises
 Jump squat - Dumbbell press/curl, bench press, leg Press,
 Mountain climbers Lat pulldown
 Plank jacks  Push up
 Tuck jumps • Decline & incline push up
 Toe touches • Modified push up
 Open jumps  Sit up
 High knees  Pull up
 Step up and kick  Plank
 Jumping jack variations  Resistance band Exercises
 shuffle  Burpees
 Etc.  Scissors
 Dips
Benefits Of Aerobic Exercise  Chin ups
 Can help you lose weight and keep it off • Modified chin up
 May help lower and control blood  Push & pull
pressure  Bench dips
 May increase your stamina and reduce  lunges
fatigue during exercise  Etc.
 Activities immune systems making you
less likely to get colds or the flu Benefits in performing Anaerobic
 Strengthen your heart Exercises
 Boosts mood
 Promote weight maintenance
ANAEROBIC EXERCISE  Helps to increase your power
 Anaerobic exercise is type of exercise  It helps boost your metabolism
tht breaks down glucose in the body  Increases lactic threshold
without using oxygen; anaerobic means  Protects joints
“without oxygen”  Reduces risk of disease and injuries
 In practical terms, this means that  It can help you lose fat
anaerobic exercises is more intense but  It helps boost your confidence
shorter in duration than exercise.
 These exercises are anaerobic because
they do not involve an increase in
the absorption and transportation
of oxygen.
 During anaerobic exercise the body
breaks down glucose stores in the
absence of oxygen, leading to a build up
of lactic acid in the muscles.

EXAMPLES OF ANAEROBIC EXERCISES

INCLUDE:
 MIDTERMS 2. BALANCE AND STABILITY
 Lunges are lower body unilateral exercise
LUNGES
since you work on each side of your body
- Are a powerful exercise allowing you to
independently
shape and strengthen almost every muscle
 The single leg movement activate your
in the lower body.
stabilizing muscles to develop balance,
coordination, and stability
HOW TO PERFORM LUNGE
- keep your torso straight and core engaged
as you bend your knees lowering your body
3. ALIGNMENT AND SYMMETRY
toward the floor.
- Lunges are better than bilateral exercises
Points to remember: for rehabilitation since they can correct
 Your lead knee should not go past your imbalances ad misalignments in your body
toes as you lower toward the ground. to make it more symmetrical.
 Your rear knee should not touch the
ground. 4. SAFETY AND PREACAUTIONS
 Aim to keep your hips symmetrical (at the - If you have a knee injury or coordination,
same height, without dropping the hip of talk to your doctor or physical therapist to
your back leg or hiking the hip of your front see if the lunge should be avoided or
leg). modified
 Contract your abdominals during the - Another factor to be aware of is the
movement to help keep your trunk upright flexibility of your quads and hip flexors. If
your feet should stay hip width apart during these areas are tight your form might be
the landing and return compromised
- Stretch before and after your workout

TARGETED MUSCLES ARE:

- Lunges are good exercise for strengthening, TYPES OF LUNGES
sculpturing and building several  Assisted lunge
muscles/muscle groups, including the  Stationary lunge
quadriceps (or thighs), the gluteus  Reverse Lunge
maximus (or buttocks) as well as the  Rear foot elevated lunge
hamstrings.  Jumping lunge
 Alternate weighted lunge

BENEFITS OF LUNGES  Walking lunge

1. WEIGHT LOSS  Weighted walking lunge

 Lunges work the large muscle groups in

your lower body which builds leans muscle HEART RATE

and reduces body fat.  A normal resting for adults ranges from

 This can increase your resting metabolism, 60 to 100 beats per minute

which allows you to burn more calories and  Generally lower heart rate at rest

trim excess weight. implies more efficient heart function and

 better cardiovascular fitness. For
example, a well-trained athlete might
have a normal resting heart rate closer
to 40 beats per minute.
 To measure your heart rate simply
check your pulse. Place your index
and third finger on you neck to the side Hinge Exercises targets the:
of your windpipe to check your pulse at
 Gluteus maximus, hamstrings,
your wrist, place two fingers between
lower back, quadriceps muscle,
the bone and the tendon over your
and core muscles
radial artery which is located on the
thumb side your wrist.
BENEFITS:
HIP HINGE  The hip hinge is a fundamental movement
pattern that helps you perform essential
 Exercise can be good for training the
tasks such as bending over and picking
strength and stability of your core
things up.
 They offer a fundamental movement  the hip hinge exercise can help
pattern that can also help mobilize strengthen your core which may lead to
your thoracic spine and your hips reduced back pain, improved balance
and better flexion extension and

HOW TO PERFROM A HIP HINGE rotation of your trunk.

 Stronger core muscles can also boost
 Start by standing with your feet
your fitness and athletic performance
slightly more than shoulder width
apart toes pointed slightly outward.
SAFETY AND PRECAUTIONS
 Place the dowel vertically on your
 If you feel back during any part of
back
this movement stop what you’re
 Grasp one end with your right hand
doing and check your form.
in the natural curve of your neck and
 You may need to modify or
the other end with left hand in the
decrease how far you hinge at the
small of your back.
hips.
Pointer to remember:
 If the pain continues, discontinue
- Back rounded
the exercise and talk with your
- Straight back
doctor or a physical therapist
- Curved back
before trying it again

TYPES OF HINGES
 Kneeling hip hinge
 Assisted hip hinge
  Good mornings on track while preventing over
exercising and minimizing the risk of
 Single leg deadlift
injury.
 Romanian deadlift(RDL)
 Swings
Unlocks health benefits
 Regular exercise has numerous health
benefits, including improved
cardiovascular health, increased

FINALS: Work out program strength and endurance, better mood,

and reduced stress.
 Having a workout plan can help you
Helps to set and achieve goals
achieve these benefits and make the
 Creating a workout plan gives the
right moves to improve your overall
opportunity to define and set your fitness
health and wellbeing.
goals,
 Makes it easier to plan tailored workouts
that will help you to achieve these goals,
HOW TO MAKE YOUR OWN

rather than doing exercises that won’t be as WORKOUT PLAN

beneficial. 1. Determine your fitness goals
 It also makes it easier to track your  The first step in creating a workout plan
progress which helps with motivation, as is to really understand your fitness
you can see how far you’ve come. goals.
 Do you want to build muscle, improve
cardiovascular health, lose weight,
Faster progression recover from an injury or increase
 Having a fitness plan is the best way to flexibility?
ensure you are continually getting better.  You can then use these goals to help
 While random workouts can certainly help determine the type of exercises and
with your fitness levels, following a plan routines you should include in your plan.
allows you to track your ability and work to
progress towards your goals. 2. Assess your current fitness level
 Before starting your workout plan, it's
Consistency helpful to assess your current fitness
 Creating a workout plan can help you to level.
work out more consistently, as you have
a set plan in place – it’s easier to skip 3. Plan a logical progression of
the gym when you don’t have a activity
dedicated workout you need to do.  If you’re just beginning to exercise, start
cautiously and progress slowly.
Reduced risk of injury
 Having a plan that is tailored to your 4. Track your progress
current fitness level and any medical
conditions or injuries helps to keep you
  Tracking your progress helps to keep 10. Jumping jack variations
you motivated and ensure you’re 11. Shuffle
progressing towards your goals.
 Log your workouts in your daily workout
planner, and track strength and body JUMP ROPE WORKOUT
recompositing changes so you can see VARIATIONS
how you improve, or whether you need  Single leg hog (right & left)
to alter workouts to reach your goals.  High knees
 X pattern
 Shuffle
 Double unders
 Alternate hop
ACTIVITIES/EXERCISES THAT YOU
CAN ADD TO YOUR TRAINING CIRCUIT TRAINING
 Warm up and stretching exercise
PROGRAM
 Jumping jacks
 Jump squat
A. ANAEROBIC EXERCISES
 Push up
1. Different planking variations
 Mountain climbers
2. Push up
3. Decline push up
PLYOMETRIC LADDER EXERCISES
4. Incline push up
 Lateral in and out
5. Modified push up
 Lateral hops
6. Sit up
 Straddle hop squat
7. Scissors
 Hopscotch
8. Push and pull
 Shuffle
9. Bench dips
 Moving jumping jacks
10. Dips
 Lateral 3 steps
11. Pull ups
12. Chin ups  Forward backward hop

13. Modified chin up  Cross legs

14. Lunges  In and out

B. AEROBIC EXERCISES ZUMBA

1. Burpees
2. Jump squat SPORTS

3. Mountain climbers  Dynamic warm up exercises

4. Planks jacks  Basic volleyball training drills

5. Tuck jumps  Basic basketball training drills

6. Toe touches
7. Open jumps
8. High knees
9. Step up and kick
 Determine

Fast paced jump rope

-anarobic
100m sprint
- Aerobic
- Football aerobic
- Basketball aerobic
- Lifting barbels aerobic

AEROBIC and ANAEROBIC - Swimming triathlon aerobic

- Swimming pool -anaerboic
EXERCISES
- 1o run anaerobic
 AEROBIC and ANAEROBIC
EXERCISES are two types of exercise
that differ based on the intensity,
interval and types of muscle fibers
incorporated slow- twitch and fast
twitch

MUSCLE FIBERS
 SLOW TWITCH MUSCLE FIBERS
SUPPORT long distance endurance
activities like marathon running
 FAST TWITCH FIBERS SUPPORT
quick powerful movements such as
sprinting or weightlifting