PHYSICAL EDUCATION 1

FITNESS TRAINING

INTRODUCTION:

Starting a fitness program may be one of the best things you can do for your health. Physical
activity or exercise can improve your health and reduce the risk of developing several diseases
like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have
immediate and long-term health benefits. Most importantly, regular activity can improve your quality
of life.
In this module, students will be introduced to various kind of fitness activities that they may
utilize to further develop their physical well-being. Students will explore the fundamental principles
of fitness training including exercise routines, healthy lifestyle choices, and goal setting towards a
desired outcome.
Fitness training is an essential aspect of maintaining a healthy and active lifestyle. Whether an
individual seeks to improve his/her strength, endurance, flexibility, or overall well-being, engaging in
a well-rounded fitness program can have a profound impact to one’s physical and mental health.

LEARNING OUTCOMES:
At the end of the module, you would be able to:
 identify the different kinds of fitness training;
 recognize the value of optimizing one’s health through participation in physical activities
 perform different fitness exercises.
 create a physical activity log.

LEARNING CONTENT:

STARTING A FITNESS PROGRAM

1. ASSESS YOUR FITNESS LEVEL
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores
can give you benchmarks against which to measure your progress. A fitness test, also known as a
fitness assessment, comprises a series of exercises that help evaluate your overall health and physical
status. A wide range of standardized tests is used for these exams, including body composition tests,
cardio stress tests, endurance tests, and range of motion tests.
General Health Evaluation
Before starting a fitness program, it is important to share your medical history with your trainer and
get the necessary approval from a healthcare provider to proceed.
Most fitness specialists will use one or more screening tools to help determine your baseline health.
This may include obtaining vital sign measurements such as height, weight, resting heart rate (RHR),
and resting blood pressure (RBP).
Many trainers will also use a physical activity readiness questionnaire (PAR-Q) comprising seven or
more questions about your general health. Among the questions, you may be asked about the
medications you take, any problems you have with dizziness or pain, or any medical condition that
may impair your ability to exercise.
PAR-Q Form (https://eparmedx.com/wp-content/uploads/2022/12/ParQ-Plus-Jan-2023-Image-
File.pdf)
Body Composition Testing
Body composition describes the components that comprise your total body weight, including your
muscles, bones, and fat.

The most common methods for estimating body composition include the following:

 Bioelectrical impedance analysis (BIA): During BIA, electrical signals are sent from
electrodes through the soles of your feet to your abdomen to estimate your body composition.
 Body mass index (BMI): BMI is a generalized calculation of body fat based on height and
weight.
 Skinfold measurements: During skinfold measurements, calipers are used to estimate how
much body fat there is in a fold of skin.

Cardiovascular Endurance Testing

Cardiovascular endurance testing, also known as stress testing, measures how efficiently your heart
and lungs work to supply oxygen and energy to your body during physical activity. Performing a
cardio assessment test is a good idea when beginning exercise, as well as to re assess your progress.
The results of a cardio test can tell you how hard you can be safely pushing your heart during
exercise. One easy cardiovascular assessment test that is easy to perform is the YMCA step test.
Strength and Endurance Testing
Strength testing measures the maximal amount of force a muscle group can exert at one time. Muscle
endurance testing, by comparison, measures the length of time a muscle group can contract and
release before it fatigues.
The exercises used include the push-up test and core strength and stability test. Sometimes, a trainer
will use a metronome to see how long you can keep up with the rhythm. The results are then
compared to people of the same age group and sex to establish your baseline levels.
Flexibility Testing
Measuring the flexibility of your joints is vital in determining whether you have postural imbalances,
foot instability, or limitations in your range of motion.
Shoulder Flexibility Testing
Sometimes called the zipper test, shoulder flexibility testing evaluates the flexibility and mobility of
your shoulder joint. Use one hand to reach behind your neck, between your shoulders, while reaching
behind your back, toward your shoulders, with the other. Measure how many far apart your hands are.
Sit-And-Reach Testing
This is used to measure tightness in your lower back and hamstring muscles. The sit-and-reach test is
performed on the floor with your legs fully extended. Flexibility is measured by how many inches
your hands are from your feet when reaching forward.
Trunk Lift Testing

Trunk lift testing is used to measure tightness in your lower back. It is performed while lying face-
down on the floor. With your arms at your side, you would be asked to lift your upper body with just
your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground

2. DESIGN YOUR FITNESS PROGRAM

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness
program, keep these points in mind:

 Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you
have another motivation, such as preparing for a marathon? Having clear goals can help you
gauge your progress and stay motivated.
 Create a balanced routine. Get at least 150 minutes of moderate aerobic activity or 75 minutes
of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The
guidelines suggest that you spread out this exercise during the course of a week. To provide even
greater health benefit and to assist with weight loss or maintaining weight loss, at least 300
minutes a week is recommended.
But even small amounts of physical activity are helpful. Being active for short periods of time
throughout the day can add up to provide health benefit.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a
single set of each exercise, using a weight or resistance level heavy enough to tire your muscles
after about 12 to 15 repetitions.

 Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress
slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist
for help designing a fitness program that gradually improves your range of motion, strength and
endurance.
 Build activity into your daily routine. Finding time to exercise can be a challenge. To make it
easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite
show while walking on the treadmill, read while riding a stationary bike, or take a break to go on
a walk at work.
 Plan to include different activities. Different activities (cross-training) can keep exercise
boredom at bay. Cross-training using low-impact forms of activity, such as biking or water
exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to
alternate among activities that emphasize different parts of your body, such as walking,
swimming and strength training.
 Try high-interval intensity training. In high-interval intensity training, you perform short bursts
of high-intensity activity separated by recovery periods of low-intensity activity.
 Allow time for recovery. Many people start exercising with frenzied zeal — working out too
long or too intensely — and give up when their muscles and joints become sore or injured. Plan
time between sessions for your body to rest and recover.
 Put it on paper. A written plan may encourage you to stay on track.

3. ASSEMBLE YOUR EQUIPMENT

You'll probably start with athletic xshoes. Be sure to pick shoes designed for the activity you have in
mind. For example, running shoes are lighter in weight than cross-training shoes, which are more
supportive.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and
easy to use. You may want to try out certain types of equipment at a fitness center before investing in
your own equipment.
You might consider using fitness apps for smart devices or other activity tracking devices, such as
ones that can track your distance, track calories burned or monitor your heart rate.

4. GET STARTED
Now you're ready for action. As you begin your fitness program, keep these tips in mind:

 Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down
with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10
minutes without getting overly tired. As your stamina improves, gradually increase the amount of
time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
 Break things up if you have to. You don't have to do all your exercise at one time, so you can
weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits,
too. Exercising in short sessions a few times a day may fit into your schedule better than a single
30-minute session. Any amount of activity is better than none at all.
 Be creative. Maybe your workout routine includes various activities, such as walking, bicycling
or rowing. But don't stop there. Take a weekend hike with your family or spend an evening
ballroom dancing. Find activities you enjoy to add to your fitness routine.
 Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You
may be pushing yourself too hard.
 Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

5. MONITOR YOUR PROGRESS

Retake your personal fitness assessment six weeks after you start your program and then again every
few months. You may notice that you need to increase the amount of time you exercise in order to
continue improving. Or you may be pleasantly surprised to find that you're exercising just the right
amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at
a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one.
By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

CORE STABILITY TRAINING THROUGH FUNDAMENTAL MOVEMENT

SKILLS; NON-LOCOMOTOR (STABILIZATION) AND LOCOMOTOR
Core Stability is essential for overall strength, balance, and injury prevention. Integrating
core stability exercises into fundamental movement skills can help improve your functional
fitness and enhance your performance in various activities.

Core stability training through locomotor and non-locomotor movements can benefit
athletes, fitness enthusiasts, and individuals looking to improve their overall functional
strength and balance. It's important to note that a strong core is crucial for various activities,
from everyday tasks to sports performance.

Locomotor movement is defined as “movement where the body travels through space
from one location to another.” Through this definition, it can be said that this type of
movement mainly makes use of the feet but in other activities, a person can move from one
place to another when executed. Non-locomotor movement is “movement that moves
around the axis of the body (the spine) rather than movement which takes the body through
space.” Non-locomotor movement is attached movement. It stays in one place. A general
recommendation to educators, parents, and policy makers is to increase children’s awareness
about non-locomotor abilities, and to convey the importance that they play across the
lifespan.
Locomotor Movement Definition
Walking Using both feet to move forward by steps.
Running Using both feet in a generally faster speed, one
foot must be off the ground at any given time
while performing this activity.
Jumping The body must push off from one or both feet in
performing a jump and then land on both feet.
This can be done either vertically or
horizontally.
Hopping Unlike the jump, hopping requires the body to
push off using one foot only and landing on the
same foot.
Leaping The person takes off using one foot, covering a
large distance and land on the ground using the
other foot. This can be preceded with a walk or
run.
Skipping A combination of a step and a hop where the
person steps forward with a foot and hops using
the same foot while bringing the other foot
forward to step and hop and switch.
Galloping A forward movement that starts with one foot
forward bent at the knee and pushing off from
the ground before landing on the position of the
other foot.
Sliding This movement is done by stepping to the side
or forward or backward with one foot and then
closing the distance by sliding the other foot
towards the former.
 Non-locomotor abilities/ movement are essential body movements that do not include
traveling. They are stability abilities that include movements of limbs or body parts, and
sometimes even the whole body. They are sometimes referred to as axial movements, as in
revolving around an axis.
NON-LOCOMOTOR MOVEMENT DEFINITION
Swing

It is pendular motion of a body part that can move

forward and backward or side to side.
Twist

Is a partial rotation of body parts around an axis.

Turn

Is a full rotation of the body around a vertical or

horizontal Full, half or Quarter turns.
Shake It is a short quick vibrating movement in a body part
or the whole body.
Bend

It is a flex of a body part at a joint.

Stretch

Extending a body part or the whole body.

Wiggle A small or big, fast or slow curvy movement of a
body body part or the whole body.
 Rock or Sway

To shift of the body weight forward, backward, side

to side or in a circular pathway.
Bracing the Core

We tighten all the muscles surrounding the

abdomen, As we contract the abdominal muscles,
the erector spinae muscles proximately go into joint
action and support the back from the rear. In other
words, we create a natural belt or girdle that soothes
and protects the spine with muscle co-contraction.
Dead bug

Lift your legs so your knees are straight over your

hips. On an exhale, slowly lower your right arm and
left leg until they’re just above the floor. On an
inhale, bring them back to the starting position.
Repeat on the opposite side.
Bird dog

Maintain a neutral spine by engaging your

abdominal muscles. Draw your shoulder blades
together. Raise your right arm and left leg, keeping
your shoulders and hips parallel to the floor.
Increase the back of your neck and tuck your chin
into your chest to gaze down at the floor.
 Plank

Start in plank, inhale, and then move your backside

toward your heels as you exhale. Press through your
heels, and shoot yourself back out long into plank
position. Repeat at a brisk pace, keeping your core
pulled in the whole time.
Squat

The humble squat might just be the most effective

exercise you can do: It engages the entire lower half
of the body; including the hips, glutes, quads,
hamstrings, and calves, while also hitting the core,
shoulders, and back.
Press-up scapular protraction and retraction

Body building lore has people bench press or

perform a push-up by holding the shoulder blades in
retraction to eliminate the serratus anterior function
of scapular protraction. This creates a greater
demand on the pecs to bring the humorous into
horizontal flexion.
 WELL ROUNDED FITNESS TRAINING
You may only be starting to take the first steps on the road to fitness. Or you may be excited about
exercise and want to improve your results. Either way, a well-rounded fitness training plan is
essential. Add the following five elements to your fitness program to have a balanced routine.
Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the core of most fitness
training programs. Aerobic activity or exercise causes you to breathe faster and more deeply. The
breathing boosts how much oxygen is in the blood. The heart will beat faster, which sends more blood
flow to the muscles and back to the lungs.
The better the aerobic fitness, the more efficiently the heart, lungs and blood vessels carry oxygen
throughout the body. And it will likely be easier to do routine physical tasks.
Aerobic activity includes any physical activity that uses large muscle groups and raises the heart rate,
such as:

 Walking.
 Jogging.
 Biking.
 Swimming.
 Dancing.
 Water aerobics.
 Jumping Rope
 Cycling

For most healthy adults, the Department of Health and Human Services recommends at least 150
minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a
combination of moderate and vigorous activity. The guidelines suggest that you spread out this
exercise during the course of a week. To help with weight loss or staying at a healthy weight, at least
300 minutes a week is recommended. You can even break up activity into shorter periods of exercise
and aim to move more during the day. Any amount is better than none at all.
You also can try high-intensity interval training, also called HIIT. HIIT involves doing short
bursts of intense activity of around 30 seconds. Then you have recovery periods of lighter activity for
around 1 to 2 minutes. So you can switch between brisk walking and relaxed walking, for example.
Or add bursts of jogging in your brisk walks.
Strength training
Strength training is another key part of a fitness training plan. Muscular fitness can help you
increase bone strength and muscle fitness. And it can help you stay at a healthy weight or lose weight.
It also can improve your skills in doing everyday activities. Aim to do strength training of all the
major muscle groups at least twice a week.
Most gyms offer many resistance machines, free weights and other strength training tools. But you
don't need to be a gym member or buy costly equipment to get strength training benefits.
Hand-held weights or homemade weights, such as plastic soft drink bottles filled with water or sand,
may work just as well. Or use low-cost resistance bands. Your own body weight counts too. Try
pushups, pull-ups, setups and leg squats.
Core exercises
The muscles in the stomach area, also called abdomen, lower back and pelvis are known as
the core muscles. Core muscles help protect the back and connect upper and lower body movements.
Core strength is a key part of a well-rounded fitness training program.
Core exercises help train the muscles to support the spine in the back. And they help to use the upper
and lower body muscles more effectively. So what counts as a core exercise? A core exercise is any
exercise that uses the trunk of the body without support. Some core exercises are bridges, planks,
situps and fitness ball exercises.
Balance training
Balance exercises can help you keep your balance at any age. Older adults especially may
think about regularly doing exercises to keep or improve balance. This is important because balance
tends to worsen with age. Poor balance can lead to falls and broken bones, called fractures. Balance
exercises can help older adults prevent falls and keep doing things on their own.
But anyone can be helped by balance training. It can help steady, called stabilize, the core muscles.
Try standing on one leg for longer periods of time to improve your stability. Activities such as tai chi
can boost balance too.
Flexibility and stretching
Flexibility is an important piece of physical fitness. Aim to have stretching and flexibility
activities in a fitness plan. Stretching exercises can help increase flexibility. Being more flexible can
make it easier for you to do many everyday activities.
Stretching can also improve the range of motion of the joints. And stretching may help with better
posture. Regular stretching can even help lessen stress and tension.
Think about stretching after you exercise when muscles are warm and open to stretching. Try to hold
your stretches for at least 30 seconds. If you want to stretch before a workout, warm up first. Walk or
exercise for 5 to 10 minutes before stretching.
Try to stretch each time you exercise. If you don't exercise often, you might want to stretch at least 2
to 3 times a week after warming up to keep flexible. Activities such as yoga help you stay flexible too.
BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS
Basic movement patterns are realistically just a way of categorizing exercises based on their
biomechanical demands. Basic exercise movement patterns are, quite simply, exercise classifications,
which due to popularity have formed the foundations of exercise selection. Classifying exercises into
these categories makes it easier for an individual to identify which exercise is most appropriate to use.
Classification of Basic Movement Patterns

1. Knee Dominant

This category is classified by movements in which the knee is the dominant lever during the exercise.

The following are examples of knee-dominant exercises:

 Single-Leg Squats (Pistol, Bulgarian, Knee-Tap, Elevated)

 Low-Box Step up
 Lunge (Forward, Backward, Lateral)
 Leg Press (position-specific)
 Squat (Bilateral variations). However, this is a misnomer, as it is not really either knee or hip
dominant – it’s both.

2. Hip Dominant

Though this category can include hip-hinging movements, it is used to identify all exercises in which
the hip joint plays the primary role. For example, whilst the Glute Bridge is a hip-dominant
movement, it is not reflective of a hip-hinging movement. Similarly, the High-Box Step-Up is also a
hip-dominant movement that is not reflective of a hip hinge.

The following are examples of hip-dominant exercises:

 Glute Bridges
 High-Box Step-Ups
 Leg Press (position-specific)
 Romanian Deadlift (RDL) and its variations (e.g. single-leg)
 Kettlebell Swing
 Squat (Bilateral variations). However, this is really a misnomer as it is not really either knee
or hip dominant -it’s both.

3. Horizontal Pull

This category of exercises involves moving a weight towards the torso. Therefore, it consists of
movements in the sagittal (shoulder extension) and/or transverse plane (shoulder horizontal
abduction) with elbow flexion (i.e. pulling).

The following are examples of horizontal pull exercises:

 Inverted Row
 Bench Row
 Bent Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell etc)
 T-Bar Row
  Seated Row
 Kneeling Single-Arm Row

4. Horizontal Push

This category of exercises involves moving a weight straight out in front of you, away from the torso.
Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder
horizontal adduction) with elbow extension (i.e. pushing).

The following are examples of horizontal push exercises:

 Press-Ups
 Bench Press
 Standing Chest Press
 Single-Arm Dumbbell Press
 Kneeling Single-Arm Press

5. Vertical Pull

This category of exercises also includes moving a load/weight vertically in relation to the torso, or at
least in that direction. However, it usually consists of movements in the sagittal (shoulder extension),
frontal, or transverse planes (shoulder adduction). Furthermore, this normally means its movements
create shoulder extension and/or adduction with elbow flexion (i.e. pulling).

The following are examples of vertical pull exercises:

 Pull-Ups (Close-Grip, Wide-Grip, Supinated Grip etc)

 Lat Pull-Downs
 Kneeling Pull-Downs
 Plank Rows

6. Vertical Push

This category of exercises includes all exercises that move the load/weight vertically in relation to the
torso, or at least in that direction. It usually consists of movements in the sagittal plane (shoulder
flexion) or frontal planes (shoulder abduction). Furthermore, this normally means its movements
create shoulder abduction and/or flexion and extension of the elbow (i.e. pushing).

The following are examples of vertical push exercises:

 Push Press
 Military Press
 Overhead Dumbbell Press
 Seated Shoulder Press
 Jammer Press

7. Rotational and Diagonal

This category of exercise is primarily associated with movements of a rotational nature, typically
within the transverse plane. These movements may also incorporate some form of pushing and/or
pulling movements.

The following are examples of Rotational/Diagonal exercises:

 Russian Twist
 Barbell Torque
 Cable Rotations
 Woodchops
 Lateral Medicine Ball Throw

8. Anti-Rotation

Anti-rotation exercises are designed to challenge the lumbopelvic complex muscles (i.e. the core) to
prevent rotation in the transverse plane and improve stiffness and stability of the spine (5) – hence the
term ‘anti-rotation’. NOTE: Some exercises in this category also fall into other categories, meaning
some exercises can have dual purposes and therefore potentially more ‘bang for your bucks’.

The following are anti-rotation exercises:

 Horizontal Palov Press

 Single-Arm Dumbbell Chest Press
 Single-Arm Rows

9. Anti-Flexion

Anti-flexion exercises are designed to challenge the lumbopelvic complex and spinal erector muscles
to prevent flexion and improve stiffness and stability of the spine (5) – hence the term ‘anti-flexion’.
Most exercises in this category are associated with common exercises and therefore they are not often
referred to as anti-flexion.

The following are anti-flexion exercises:

 Squat
 Deadlift
 Bent Over Row

10. Anti-Extension

Anti-extension exercises are designed to challenge the lumbopelvic complex and spinal flexor
muscles to prevent extension in the sagittal plane and improve stiffness and stability of the spine (5) –
hence the term ‘anti-extension.

The following are anti-extension exercises:

 The Plank and its variations

 Press-Ups
 Supermans
 Crocodile Crawls
  Commando Crawls

11. Anti-Lateral Flexion

Anti-lateral flexion exercises are designed to challenge the lumbopelvic complex and spinal erector
muscles to prevent lateral flexion and improve stiffness and stability of the spine (5) – hence the term
‘anti-lateral flexion.

The following are anti-lateral flexion exercises:

 Vertical Palov Press

 Single-Arm Overhead Press
 Imbalance Lunges
 Imbalance Step-Ups
 Imbalance Farmer Walks

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Mayo Foundation for Medical Education and Research. (2021, December 16). 5 steps to start a
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