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    Pe 1 Module 2 Readings and Activities

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    Pe 1 Module 2 Readings and Activities

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    PE-1-MODULE-2-READINGS-AND-ACTIVITIES

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    PE-1-MODULE-2-READINGS-AND-ACTIVITIES

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    PE-1-MODULE-2-READINGS-AND-ACTIVITIES

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    5 views3 pages

    Pe 1 Module 2 Readings and Activities

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    firstName lastName
    PE-1-MODULE-2-READINGS-AND-ACTIVITIES

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    of 3

    (PE 1) Health Optimizing Physical Education 1 Module 2: Frequency, Intensity, Time, Type

    F.I.T.T. principle is one of the foundations of exercise. It is a set of course of action that assists in
    setting up a workout routine to go with your targets and fitness level. At the same time, it helps you
    maximize and get the most out of your exercise program.
    Frequency:
    • How regularly you work out
    • How often the exercise is performed
    Intensity:
    • How tough you work during work out
    • How much effort has been exerted during the exercise
    Time:
    • How long you exercise
    • How long an Activity will last per session
    Type:
    • The kind of movement you are doing
    • The kind of exercise a person should settle to achieve a fitness goal
    Each workout or exercise session should begin with a warm-up and end with a cool-down.
    Generally, rest and recovery are as important as the actual physical activity and exercise.

    Warm-up
    To prepare the body and mind for movement, warm-up activities are crucial parts of any exercise
    routine or sports training. It should be composed of light physical activity for five to ten minutes of
    exercise such as walking, slow jogging, knee lifts, arm circles, or trunk
    rotations.

    The following must be considered to ensure safety:


    • Know how to calculate target heart rate zone.
    • Know how to monitor intensity (Ex. Talk test, rate of perceived exertion, heart rate monitors).
    • Include a variety of activities to avoid overuse injuries or to prevent boredom.
    • When increasing the intensity or duration of exercise, keep in mind the 10 percent rule.
    • Include a cardiorespiratory cool-down. This could be accomplished by simply walking slowly for
    five to ten minutes.

    Overload
    The overload principle relies on the premise that to improve, the muscle must produce work at a
    level that is higher than its regular workload. This states that to produce fitness and health benefits
    through physical activity, the body should do more than it normally does. Increased demand on
    your body-overload-forces it to adapt to the changing physical activities. The principle of overload
    says that the various systems of the body will become stronger and will function better if increased
    demands are placed upon them. The body will adapt to these increased demands. However, the
    amount of overload needed varies with each individual.
    Progressive
    For a program to achieve more gains, it must be progressive. This means that as the body adapts to
    the initial overload, the overload must be adjusted and increased gradually.
    The principle of progression states that the amount and intensity of your exercise should be
    increased gradually. After a while, your body adapts to an increase in physical activity, and the
    activity gets easier for you to perform. Your body adapts as you work harder. Because your body
    gets accustomed to this new workload, you must continuously increase the amount of work for
    improvement to occur. Remember, sudden change of activities might result to injury.
    Specificity
    The principle of specificity states that the particular type of exercise you perform determines the
    particular benefit you receive. Different kinds and amounts of activity produce very specific and
    different benefits. An activity that promotes health benefits in one part of health-related fitness may
    not be equally good in promoting high levels of fitness in another part of fitness. The principle of
    specificity means you must do specific exercises to improve specific components of physical fitness
    in specific body parts.
    Heart Rate Measurement
    Your heart or pulse rate is the number of times your heart beats per minutes. Normal heart rate
    depends from person to person. Knowing yours can be essential heart healthy measures. As a
    person ages, changes in the rate and regularity of one’s pulse can vary and may mean a heart
    condition or other state that needs to be addressed. Heart rate is extensively used as an indicator or
    a gauge of aerobic exercise intensity and is helpful in creating aerobic exercise prescription. It
    is widely used, aside from being non-invasive and convenient; precise and reliable heart rate
    monitors are readily available. Heart rate is helpful from a psychological viewpoint as an indicator of
    aerobic exercise intensity and aerobic or cardiovascular fitness.

    HRR – Heart Rate Reserve


    MHR – Maximum Heart Rate (220)
    RHR – Resting Heart Rate (60)

    END OF HOPE 1 MODULE 2


    ≡≡≡≡≡≡≡≡≡≡≡≡≡≡≡
    ANSWER THE FOLLOWING ACTIVITIES AND SUMMATIVE TEST # 2
    NAME: __________________________________________SECTION: ___________________

    HOPE 1 Module 2: Frequency, Intensity, Time, Type

    ACTIVITY #1: Directions:


    Read carefully. Write the letter of the described term on the blank. Choose from the box.

    A. Anaerobic Lactic system


    B. Aerobic Energy system
    C. Anaerobic A-Lactic system

    _____1. It is a dominant source of muscle energy for high intensity physical activities.
    _____2. It is an energy system that supplies energy for medium to high intensity physical activities.
    _____3. It provides energy for low intensity physical activity that last from two minutes to a few
    hours.

    ACTIVITY # 2: Directions: Identify the intensity of each system. Write it on the space.
    Intensity:(high, medium, low)

    Anaerobic A Lactic System - - __________


    Anaerobic Lactic System - - - - - __________
    Aerobic Energy System - - - - - __________

    ACTIVITY #3: Directions: My FITTness goals


    Compute your Target Heart Rate Range in four steps. Fill in the blanks below.

    1. Get the maximum Heart Rate. Given: (RHR)Resting Heart Rate= 60


    MHR= 220 - _________
    (your age)

    MHR = _____________

    2. Determine the Heart Rate Reserve.


    HRR = MHR - _______________
    (resting heart rate)

    HRR = _____________

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