PATHFIT 1

Central Luzon State University

College of Education
Institute of Sports, Physical Education and Recreation

MOVEMENT
COMPETENCY TRAINING

Physical Activity Towards Health and Fitness

CLSU-CED-ISPEAR
A.Y. 2023-2024

RAYVIN D. PESTANO, PhD

Asst. Professor III
Contact No.: 0905-853-2601
Email Addresses:
[email protected]
[email protected]
[email protected]
Lesson 1. Fitness, Exercise, and Physical Activity
Introduction: Fitness, exercise, and physical activity are integral components
of a healthy lifestyle. They contribute to physical well-being, mental health, and
overall quality of life. This module explores the concepts of fitness, different
types of exercise, and the benefits of physical activity.
Section 1: Understanding Fitness
1. What is Fitness?
 Fitness is the state of being physically fit and healthy, involving
cardiovascular endurance, muscular strength, flexibility, and body
composition.
2. Components of Fitness:
 Cardiovascular Endurance
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition
Section 2: Types of Exercise
1. Aerobic Exercise:
 Examples: Running, swimming, cycling.
 Benefits: Improves cardiovascular endurance, burns calories,
reduces the risk of chronic diseases.
2. Strength Training:
 Examples: Weightlifting, resistance band exercises.
 Benefits: Builds muscle strength, improves metabolism, supports
bone health.
3. Flexibility Exercises:
 Examples: Yoga, stretching routines.
 Benefits: Enhances flexibility, reduces the risk of injury, improves
posture.
4. Balance and Core Exercises:
 Examples: Pilates, stability ball exercises.
 Benefits: Increases stability, promotes good posture, prevents falls.
CIT Rayvin D. Pestano, PhD 2
1ST TERM Contact No.: 0905-853-2601
[email protected]
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Section 3: Benefits of Physical Activity
1. Physical Benefits:
 Weight management
 Improved cardiovascular health
 Enhanced muscle and bone strength
 Better flexibility and posture
 Enhanced immune function
2. Mental Health Benefits:
 Stress reduction
 Improved mood and mental clarity
 Better sleep patterns
 Increased self-esteem and confidence
3. Long-Term Health Benefits:
 Reduced risk of chronic diseases (e.g., diabetes, heart disease)
 Improved longevity and quality of life
 Enhanced cognitive function as you age

CIT Rayvin D. Pestano, PhD 3

1ST TERM Contact No.: 0905-853-2601
[email protected]
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Lesson 2. Principles of Exercise
The principles of exercise provide a framework for designing effective workout
programs, maximizing fitness gains, and minimizing the risk of injury. These
principles are essential for individuals of all fitness levels, from beginners to
advanced athletes. Here are the key principles of exercise:
1. Progressive Overload:
 This principle involves gradually increasing the intensity, duration,
or frequency of your workouts to challenge your body and
stimulate adaptation. To see improvements in strength, endurance,
or fitness, you must continually push your limits.
2. Specificity:
 The principle of specificity states that the type of exercise you do
should be specific to your fitness goals. If you want to improve
endurance, focus on aerobic activities. If strength is your goal,
prioritize resistance training. Tailor your workouts to match your
objectives.
3. Individuality:
 Recognize that each person's response to exercise is unique.
Factors like genetics, age, and fitness level influence how your
body responds to training. Customize your exercise program to
meet your individual needs and abilities.
4. Recovery:
 Adequate rest and recovery are crucial for optimal progress.
Muscles need time to repair and grow stronger after workouts.
Overtraining can lead to fatigue, injuries, and diminished
performance. Incorporate rest days and consider variations in
intensity to support recovery.
5. Variation and Periodization:
 Variation keeps your workouts interesting and helps prevent
plateaus. Periodization is a systematic approach to training that
involves altering the intensity, volume, and exercise selection over
time. This method helps prevent overuse injuries and promotes
long-term progress.
6. Consistency:
 Consistency is key to achieving fitness goals. Regular exercise
sessions, performed consistently over time, yield better results
than sporadic, intense efforts. Create a sustainable exercise routine
that fits your lifestyle.

CIT Rayvin D. Pestano, PhD 4

1ST TERM Contact No.: 0905-853-2601
[email protected]
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 7. Warm-Up and Cool Down:
 Always begin your workout with a warm-up to prepare your body
for exercise and reduce the risk of injury. After your workout,
engage in a cool-down to gradually return your heart rate and
breathing to normal and promote recovery.
8. Safety and Proper Technique:
 Proper form and technique are vital for preventing injuries and
optimizing results. Learn and practice correct exercise form, and
consider working with a qualified trainer if you're unsure.
9. Rest and Sleep:
 Restorative sleep is essential for recovery and overall health. Aim
for 7-9 hours of quality sleep each night to support your fitness
goals.
10. Nutrition and Hydration:
 Proper nutrition and hydration are critical for fueling your workouts
and aiding recovery. Consume a balanced diet with the right mix of
macronutrients and stay hydrated before, during, and after
exercise.

CIT Rayvin D. Pestano, PhD 5

1ST TERM Contact No.: 0905-853-2601
[email protected]
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Lesson 3: FITT PRINCIPLES
The FITT principles are a set of guidelines used to create and adjust exercise
programs to achieve specific fitness goals. FITT stands for Frequency, Intensity,
Time, and Type, and these principles help individuals and fitness professionals
design workouts that are effective, safe, and tailored to their objectives. Here's
what each component of the FITT principle means:
1. Frequency:
 Frequency refers to how often you engage in exercise or physical
activity. It's typically expressed in terms of days per week.
 Recommendation: The frequency of your workouts depends on
your fitness goals and your current level of fitness. For general
health, aim for at least 150 minutes of moderate-intensity aerobic
exercise per week, spread across most days. For more specific
goals, like weight loss or muscle gain, you may need to exercise
more frequently.
2. Intensity:
 Intensity relates to the level of effort or how hard you work during
your exercise sessions. It's often described using terms like low,
moderate, and high intensity.
 Recommendation: The appropriate intensity of your workouts
depends on your fitness goals. For cardiovascular fitness, you
should aim for moderate to vigorous intensity, which means you're
breathing harder and your heart rate is elevated. For strength
training, intensity can be measured by the amount of weight you
lift or the resistance you use.
3. Time (Duration):
 Time represents how long each exercise session or workout lasts.
It's typically expressed in minutes.
 Recommendation: The duration of your workouts depends on your
fitness level and goals. Cardiovascular workouts often range from
20 to 60 minutes, while strength training sessions can vary based
on the exercises and number of sets and reps.

4. Type (Mode):
 Type refers to the specific type or mode of exercise you choose. It
can encompass various activities, such as running, swimming,
cycling, weightlifting, yoga, or any other physical activity.

CIT Rayvin D. Pestano, PhD 6

1ST TERM Contact No.: 0905-853-2601
[email protected]
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  Recommendation: The type of exercise you select should align with
your fitness goals, preferences, and any limitations you may have.
A well-rounded fitness program often includes a mix of aerobic,
strength, flexibility, and balance exercises.
Here are a few examples of how the FITT principles can be applied:
 Example 1 (Cardiovascular Fitness):
 Frequency: Five days a week.
 Intensity: Moderate to vigorous, maintaining a heart rate of 70-
85% of your maximum.
 Time: 30-45 minutes per session.
 Type: Running, cycling, or brisk walking.
 Example 2 (Strength Training):
 Frequency: Three days a week.
 Intensity: High, lifting weights that are challenging but allow for
proper form.
 Time: 45-60 minutes per session.
 Type: Resistance training with free weights or machines.
 Example 3 (Flexibility and Balance):
 Frequency: Daily or as needed.
 Intensity: Low to moderate, focusing on stretching and balance
exercises.
 Time: 10-15 minutes per session.
 Type: Yoga or stretching routines.

Prepared by:

DR. RAYVIN D. PESTANO (Sgd)

Asst. Professor III

CIT Rayvin D. Pestano, PhD 7

1ST TERM Contact No.: 0905-853-2601
[email protected]
[email protected]