WHAT TO DO?

Direction: Study the lesson about SET FITNESS GOAL Engaging to Moderate to
.
Vigorous PHYSICAL ACTIVITY In a ½ crosswise answer the following activity
provided. Write the answers only.

1. Answer the 1-15 Multiple Choice (Pre-Assessment)

2. Activity 1
3. Activity 2: Classify Me
4. Answer the 1-15 Multiple Choice (Assessment)
 PRE-TEST
Directions: Read and
analyze each sentence.
Write the letter of the
best answer.
 PRE-TEST
1. What is any physical activity that makes
you sweat, causes you to breathe harder,
and gets your heart beating faster
compared to when you are at rest?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba
 PRE-TEST
2. What is the ability of the cardiovascular
system of the body to supply energy
during continuous physical activities such
as biking and running?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba
 PRE-TEST
3. How many seconds are needed
to hold your position in doing the
static stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds
 PRE-TEST
4. Which of the following does not
show a sedentary lifestyle?
A. brisk walking
B. doing a cross stitch
C. playing video games
D. texting a friend
 PRE-TEST
5. Which is an example of vigorous
physical activity?
A. ball dribbling
B. calf stretching
C. jog in place
D. mountain climbing
 PRE-TEST
6. In performing hip-hop aerobics,
what fitness component is required?
A. agility
B. cardio endurance
C. coordination
D. speed
 PRE-TEST
7. Which of the following can be
obtained from the left or right temple
with light pressure from the tips of the
pointer and middle fingers?
A. Apex C. Radial
B. Carotid D. Temporal
 PRE-TEST
8. Which refers to repeated practice
of a skill or activity that eventually
leads to the body getting used to
doing it and makes the muscles
perform it with ease?
A. Adaptation C. Progression
B. Overload D. Specificity
 PRE-TEST
9. What percentage of the maximum
heart rate should be the target in
performing moderate-intensity
physical activity?
A. 64% and 76% C. 64% and 90%
B. 64% and 76% D. 64% and 95%
 PRE-TEST
10. What type of training alternates the
use of muscle groups depending on the
body part being targeted?
A. Circuit training
B. Resistance training
C. Workout training
D. Yoga training
 PRE-TEST
11. What type of stretching is most often
recommended for general fitness
because it involves slowly stretching into
a position and holding for 10 to 30
seconds before slowly releasing the
stretch?
A. Ballistic C. Passive
B. Dynamic D. Static
 PRE-TEST
12. What exercise uses muscle strength in
a coordinated manner to stabilize
movements and reduce the risk of
injuries?
A. Balance exercise
B. Flexibility exercise
C. Muscle exercise
D. Warm up exercise
 PRE-TEST
13. Which is NOT included in the
preparations before doing exercise?
A. Drink plenty of water
B. Wear a dress that is absorbent
C. Find a place where there is enough
ventilation
D. Prepare a music that will motivate you
to work out
 PRE-TEST
14. What is the advisable number of
minutes and days to work out per
week?
A. 20 to 30 min. 2X a week
B. 30 to 45 min. 3 X a week
C. 30 to 60 min. 3X a week
D. 60 to 2 hrs. 1x a week
 PRE-TEST
15. What physical activity measures the
amount of weight that one can lift at one
time.
A. Aerobic exercise
B. Balance exercise
C. Muscular endurance
D. Muscular strength
 Activity 1:
1. What activities are included in the
pyramid?
2. What timeline is indicated in the
pyramid?
3. Why do you think it is important to
perform different types of physical
activities?
Aerobic Exercise
Aerobic Exercise is any physical activity that makes you
sweat, causes you to breathe harder, and gets your heart
beating faster compared to when you are at rest. Doing
aerobic exercises regularly strengthens your heart and lungs
and trains your cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout your body.
Aerobic exercise uses your large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10
minutes. Accurate measurement of exercise heart rate is
crucial in monitoring exercise intensity. In order to measure the
heartbeat per minute, one must be knowledgeable of the
specific points in the body where the heartbeat can be felt.
There are four techniques in getting the heart beat per minute,
and they are as follows.
Aerobic fitness is the ability of the
body’s cardiovascular system to
supply energy during continuous
physical activities such as biking
and running. Studies show that this
type of exercise provides many
health benefits such as decreasing
risk for heart disease, stroke, high
blood pressure, type II diabetes
and some cancers. Examples of
aerobic activities include walking
at a brisk pace, swimming,
jogging, dancing, etc.
Muscular strength is the
ability of the muscles to
exert a force during an
activity such as lifting
weights. Muscle
strengthening exercises
involve using your muscles
to work against a resistance
such as your body weight,
elastic bands or weights.
Bone strengthening exercise, or any
weight-bearing activity that produces a
force on the bone, is also important to
overall health for children and adults.
This force is usually produced by impact
with the ground and results in bone
growth in children and healthy
maintenance of bone density in adults.
Examples of bone strengthening
activities include jumping, walking,
jogging, and weight lifting exercises. As
you can see, some exercises such as
walking or jogging serve a dual purpose
of strengthening our bones and our
aerobic system.
Muscular endurance, on
the other hand, is how
many times you can lift a
certain amount of weight.
Resistance training (also
referred to as weight
training or strength training)
helps increase muscular
strength and endurance.
Resistance Training. Strength
exercises, such as weight
lifting, push-ups and crunches,
work your muscles by using
resistance (like a dumbbell or
your own body weight.) This
type of exercise increases lean
muscle mass, which is
particularly important for
weight loss, because lean
muscle burns more calories
than other types of tissue.
Circuit training. It is when
you alternate between
several exercises (usually
five to 10) that target
different muscle groups.
Flexibility exercises stretch your
muscles and may improve your
range of motion at your joints.
They can improve your flexibility
and reduce your risk of injury
during sports and other activities.
It is usually done in warm-up
exercise to condition the muscle
and in the Cooling down
exercise to allow the body to
gradual transition in a resting or
near-resting state
Static stretching is most often
recommended for general
fitness. With this type, you
slowly ease into the position
and hold for 10 to 30 seconds
before slowly releasing the
stretch. Static stretching should
be performed with warm
muscles, such as after a warm-
up or at the end of a workout.
There are two forms of static
stretching.
Active Static: This form of stretching
is used in yoga and martial arts.
The stretch is held by the strength
of agonist muscles (muscles
responsible for the movement).
Think of the stretch across the
upper body during the Warrior II
pose in yoga. Your arms are
extended as your back, chest, and
shoulders are stretched. The
muscles of the arms and shoulders
are the agonist muscles that allow
you to hold this stretch.
Passive Static: During this type
of stretching, you hold the limb
to perform the stretch without
any assistance such as a bar or
bands. Think of a standing
quadriceps stretch in which
you bend your leg behind you
and hold the foot, pulling the
heel in close to your bottom,
which stretches the front of the
upper thigh.
Dynamic Stretching is stretching
with movement. The body
transitions gradually into a position
and this movement is repeated as
you increase your reach and
range of motion. Research has
found that dynamic stretching is
less beneficial than static
stretching for increasing range of
motion, but unlike static stretching,
it is ideal during the pre-workout
phase because it gently warms
muscles while also stretching them.
Dynamic Stretching is stretching
with movement. The body
transitions gradually into a position
and this movement is repeated as
you increase your reach and
range of motion. Research has
found that dynamic stretching is
less beneficial than static
stretching for increasing range of
motion, but unlike static stretching,
it is ideal during the pre-workout
phase because it gently warms
muscles while also stretching them.
Intensity of physical activity
Intensity refers to the rate at which
the activity is being performed or the
magnitude of the effort required to
perform an activity or exercise. It
can be thought of as how hard a
person works to perform the activity.
How Do I Assess My 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. To assess
your aerobic and muscular fitness,
flexibility, and body composition,
consider recording:
✓ Start recording your pulse rate.
First Things First: Resting Heart Rate
Your resting heart rate is the number
of times your heart beats per minute
when you’re at rest. A good time to
check it is in the morning after
you’ve had a good night’s sleep,
before you get out of bed.
For most of us, between 60 to 100
beats per minute (bpm) is normal.
The rate can be affected by
factors like stress, anxiety, hormones,
medication, and how physically
active you are. An athlete or a more
active person may have a resting
heart rate as low as 40 beats per
minute.
When it comes to resting heart rate,
lower is better.
It usually means your heart muscle is in
better condition and doesn’t have to
work as hard to maintain a steady beat.
Studies have found that a higher resting
heart rate is linked with lower physical
fitness and higher blood pressure and
body weight.
 For moderate-intensity physical activity, your
target heart rate should be between 64% and 76%
of your maximum heart rate. You can estimate your
maximum heart rate based on your age. To
estimate your maximum age-related heart rate,
subtract your age from 220. For example, for a 50-
year-old person, the estimated maximum age-
related heart rate would be calculated as 220 – 50
years = 170 beats per minute (bpm). The 64% and
76% levels would be:
• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm
For vigorous-intensity physical activity, your
target heart rate should be between 77% and
93% of your maximum heart rate. To figure out
this range, follow the same formula used above,
except change “64 and 76%” to “77 and 93%”.
For example, for a 35-year-old person, the
estimated maximum age-related heart rate
would be calculated as 220 – 35 years = 185
beats per minute (bpm). The 77% and 93% levels
would be:
• 77% level: 185 x 0.77 = 142 bpm, and
• 93% level: 185 x 0.93 = 172 bpm
What are the principles of exercise
that I can use as my guide in my
fitness plan?
A successful exercise program
incorporates a number of general
principles in order to make the
training safe and effective, helping
us to achieve our goals.
Principle of Individual Differences
The principle of individual differences simply means that,
because we all are unique individuals, we will all have a
slightly different response to an exercise program. This is
another way of saying that "one size does not fit all" when it
comes to exercise. Well-designed exercise programs
should be based on our individual differences and
responses to exercise. Some of these differences have to
do with body size and shape, genetics, past experience,
chronic conditions, injuries, and even gender. For example,
women generally need more recovery time than men,1
and older athletes generally need more recovery time
than younger athletes.
Principle of Specificity
We've all heard the phrase, "Practice makes
perfect." Well, this is the Principle of Specificity in action.
This principle simply states that exercising a certain
body part or component of the body primarily
develops that part. The principle of specificity implies
that to become better at a particular exercise or skill,
you must perform that exercise or skill. A runner should
train by running, a swimmer by swimming and a cyclist
by cycling. While it's helpful to have a good base of
fitness and to do general conditioning routines, if you
want to be better at your sport, you need to train
specifically for that sport.
Principle of Overload
The exercise science principle of overload states that
a greater than normal stress or load on the body is
required for training adaptation to take place. What
this means is that in order to improve our fitness,
strength or endurance, we need to increase the
workload accordingly.
In order for a muscle (including the heart) to
increase strength, it must be gradually stressed by
working against a load greater than it is accustomed
to. For adaptation to occur the volume of exercise
must overload the body in some way in line with the
capacity of the individual to cope with that overload.
Principle of Progression
The principle of progression implies that there is an
optimal level of overload that should be achieved,
and an optimal time frame for this overload to occur. A
gradual and systematic increase in the workload over
a period of time will result in improvements in fitness
without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased
too rapidly may result in injury or muscle damage. For
example, the weekend athlete who exercises
vigorously only on weekends violates the principle of
progression and most likely will not see obvious fitness
gains.
Principle of Adaptation
Adaptation refers to the body's ability to adjust to
increased or decreased physical demands. It is also
one way we learn to coordinate muscle movement
and develop sports-specific skills, such as batting,
swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it
second-nature and easier to perform. Adaptation
explains why beginning exercisers are often sore
after starting a new routine, but after doing the
same exercise for weeks and months they have
little, if any, muscle soreness.
F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise

The F.I.T.T. Principle is one of the

foundations of exercise, a set of guidelines
that help you set up a workout routine for
maximum benefit.
F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise

The F.I.T.T. Principle is one of the

foundations of exercise, a set of guidelines
that help you set up a workout routine for
maximum benefit.
 CLASSIFYING EXERCISES
Directions: Categorize the words
in the box below as to aerobic
fitness, muscular strength and
bone strengthening activities.
Write each in the appropriate
column.
Activity 2: CLASSIFYING EXERCISES
 ASSESSMENT
Directions: Read and
analyze each sentence.
Write the letter of the
best answer.
 ASSESSMENT
1. What does aerobic refer to?
A. How your body uses oxygen
B. Limit the uses of oxygen
C. The absence of oxygen
D. With little available oxygen
 ASSESSMENT
2. Which physical activity is NOT
aerobic exercise?
A. Hip-hop dancing
B. Jogging
C. Jump roping
D. Yoga
 ASSESSMENT
3. What type of physical activity makes you
sweat, causes you to breathe harder, and
gets your heart beating faster compared to
when you are at rest?
A. Aerobic Exercise
B. Aerobic Fitness
C. Bone Strengthening
D. Muscular Strengthening
 ASSESSMENT
4. Which of the following will not
improve a personal fitness program?
A. Muscular Strengthening
B. Exercising at moderate intensities
C. Making your program appropriate
D. Starting slowly then increase
gradually
 ASSESSMENT
5. What is the ability of the muscles to
exert a force during an activity such
as lifting weights?
A. Aerobic Exercise
B. Fitness Exercise
C. Muscular Strength
D. Power Strength
 ASSESSMENT
6. Which one is taken from the radial
artery at the wrist, in line with the thumb,
using tips of the pointer and middle
fingers?
A. Apical site
B. Carotid pulse site
C. Radial pulse site
D. Temporal pulse site
 ASSESSMENT
7. Which of the following gets your heart pumping
and your body moving? It also refers to street style
dancing while you kick up your cardio with
popping and locking, breaking, top rocking',
jerking, freezing, spinning, and sliding.
A. Ballroom dance
B. Synchronize swimming
C. Yoga class
D. Zumba class
 ASSESSMENT
8. Which is the most important rule in setting
goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in
a very short time
C. Established a frequency of 4 to 5 times per
week to exercise
D. Established a vigorous intensity work out to
see the result right away
 ASSESSMENT
9. What is the purpose of cooling down
exercise?
A. Prepare the muscle for intense activity.
B. Increase heart rate and breathing rate.
C. Elevate blood pressure and increase
blood flow.
D. Allow the body to gradual transition in a
near-resting state.
 ASSESSMENT
10. What type of exercise is it when you
are not be able to say more than a few
words without pausing for a breath?
A. Moderate intensity
B. Overload principle
C. Progression principle
D. Vigorous intensity
 ASSESSMENT
11. Which of the following training
includes weight lifting, push-ups and
crunches and working muscles by using
dumbbell or own body weight?
A. Cardio Training
B. Circuit Training
C. Footwork Training
D. Resistance Training
 ASSESSMENT
12. Which one refers to stretching with
movement wherein the body transitions
gradually into a position and movement is
repeated as reach and range of motion is
reached?
A. Active stretching
B. Dynamic Stretching
C. Passive Stretching
D. Static Stretching
 ASSESSMENT
13. What physical activity improves your
ability to control and stabilize your body's
position? It can also be beneficial to people
who have gained or lost a lot of weight as it
can throw off their center of gravity.
A. Dancing
B. Riding a bike
C. Running
D. Water exercise
 ASSESSMENT
14. In order for a muscle to increase
strength, it must be gradually
stressed by working against a load
greater than it is accustomed to.
Which principle is referred to in the
statement?
A. Adaptation C. Overload
B. Progression D. Specificity
 ASSESSMENT
15. What percentage of maximum
heart rate should be the target in
doing vigorous-intensity workout?
A. 77% and 93%
B. 77% and 95%
C. 75% and 90%
D. 77% and 100%