Midterm Notes
Midterm Notes
A database management system (DBMS) is the system DBMS DBMS tells us about the tables
software that enables users to create, organize, and manage RELATIONAL DBMS Relational DBMS specifies about
databases relations between different entities in the database
The main objectives of DBMS The two main principles of the RDBMS are entity integrity
Mass Storage and referential integrity.
o removal of duplicity
o DBMS makes sure that same data has not been stored Entity integrity - All the data should be organized
earlier by having a unique value (primary key), so it cannot accept null
o providing multiple user access—two or more users can values.
work concurrently;
Data integrity
o Ensuring the privacy of the data and preventing
unauthorized access
Referential integrity
Must have constraints specified between two relations and the
relationship must always be consistent (e.g., foreign key column must
be equal to the primary key column).
Primary key: is a column in a table that uniquely identifies
the rows in that relation (table).
Foreign keys: are columns that point to primary key columns of
another table.
Normalization
Organize, Optimize, Remove - A database design technique that is
used to efficiently organize the data, optimize the table structures, and
remove duplicate data entries.
Separate, Link - It separates the larger tables into smaller tables and
links them using the relationships.
Improve, Increase Integrity - Normalization is used to improve the
speed, for efficient usage of space, and to increase the data integrity
Structured Query Language (SQL)
SQL (structured query language) is a computer language
exclusive to a particular application domain in contrast to some other
general-purpose language (GPL) such as C, Java, or Python that is
broadly applicable across domains.
SQL is text oriented, and designed for managing (access and
manipulate) data.
SQL was authorized as a national standard by the ANSI
(American National Standards Institute)
in 1992. It is the standard language for relational database
management systems.
Some common relational database management systems that
SQL statements are used to select the particular part of the data,
retrieve data from a database, and update data on the database using
CREATE, SELECT, INSERT, UPDATE, DELETE, and DROP
commands. SQL commands can be sliced into four categories:
DDL (data definition language)
deals with the database schemas and structure
DML (data manipulation language)
deals with tasks like storing, modifying, retrieving, PERFORMANCE MANAGEMENT
deleting, and updating the data in/from the
Learning Objectives:
database.
• Understand the concept and importance of performance
DCL (data control language)
management
used to uphold the database security during multiple
•Familiarize with the process of Performance Evaluation
user data environment. The database administrator
•Able to understand feedback mechanism
(DBA) is responsible for “grant/revoke” privileges on
database objects.
Performance Management is a systematic process aimed at
TCL (transaction control language)
improving organizational performance by developing the performance
used to uphold the database security during multiple
of individuals and teams. It involves setting clear performance
user data environment. The database administrator
expectations, monitoring progress, providing feedback, and
(DBA) is responsible for “grant/revoke” privileges on
conducting evaluations to ensure that organizational goals are met.
database objects.
enable you to control and handle transactions to keep Key elements of performance management
up the trustworthiness of the information within SQL 1. Goal Setting
statements. 2. Continuous Feedback
3. Performance Appraisal
4. Development Plans
5. Rewards & Recognition
3. Peer Assessment
6. Customer/Client Review
The team members, workgroup, and co-workers are
This method fits best for employees who offer goods and
responsible for rating the employee’s performance.
services to customers. The manager asks clients and
customers for feedback, especially how they perceive the
4. Self-Assessment
employee and, by extension, the business
The employees rate themselves in categories such as work
behavior, attitude, and job performance.
7. Field Review Method
METHODS OF PEFORMANCE APPRAISAL An HR department or corporate office representative conducts
the employee's performance evaluation.
1. 720-Degree Feedback
The 720-degree feedback method collects information not only
from within the organization but also from the outside, from
8. Forced Choice Method
customers, investors, suppliers, and other financial-related
This method is usually a series of prepared True/False
groups. Methods of Performance Appraisals
questions.
9. Rating Scales
2. The Assessment Center Method
These ratings measure dependability, initiative, attitude, etc.,
This method consists of exercises conducted at the company's
ranging from Excellent to Poor or some similar scale. These
designated assessment center, including computer
results are used to calculate the employee's overall
simulations, discussions, role-playing, and other methods.
performance.
Employees are evaluated based on communication skills,
confidence, emotional intelligence, mental alertness, and
10. Project Evaluation Review
administrative abilities
This method involves appraising team members at the end of
every project, not the end of the business year.
3. Behaviorally Anchored Rating Scale (BARS)
This appraisal measures the employee’s performance by
comparing it with specific established behavior examples.
Each example has a rating to help collect the data.
IMPORTANCE OF PERFORMANCE MANAGEMENT
-FOR ORGANIZATIONS
Employee assessments provide insight into an employee's
contribution, enabling management to improve working conditions,
address behavioral issues, recognize employee talents, support skill
and career development, and improve strategic decision-making.
FOR EMPLOYEES:
Performance reviews are a way to recognize and thank them
for their achievements, find opportunities for promotions or bonuses,
help them get training or education to advance their careers, find KEY ELEMENTS OF PERFORMANCE MANAGEMENT
areas where they can improve, encourage and involve them in their
career development, and start conversations about long-term goals. 4. Development Plans
BENEFITS OF PERFORMANCE APPRAISAL Creating personalized plans for employee development and skill
enhancement.
* Creates career growth
* Improves performance 5. Recognition and Rewards:
* Increase employee engagement
Acknowledging high performance through incentives and recognition
* Helps determine training
programs.
* Clarifies expectations
* Guides current projects Ethical & Legal Considerations in Performance Management
* Allows for conversation • Fairness and Objectivity
* Evaluate goals • Transparency
* Provides documentation • Confidentiality
* Addresses area of improvement • Feedback Mechanisms
* Strengthen team bonds • Bias Mitigation
* Refocuses work • Legal and Ethical Compliance
There are four reasons why a systematic performance evaluation
system should be implemented Performance Appraisal Legal
Considerations The legality of performance appraisals was questioned
1. Encourage positive performance and behavior.
in 1973 in Brito v. Zia, in which an employee was terminated based on
2. Way to satisfy employee curiosity as to how well they are
a subjective performance evaluation. Following this important case,
performing in their job.
employers began to rethink their performance evaluation system and
3. It can also be used as a tool to develop employees.
the legality of it.
4. Provide a basis for pay raises, promotions, and legal disciplinary
actions. The performance management cycle
DISRUPTIVE INNOVATION - Low cost
- Highly Accessible
Changes in the competitive landscape have made companies
- -Lower gross margins than its incumbents
feel the need to continuously adapt. Innovation pushes brands to
- Caters to least-demanding markets before
think outside the box, but not all of them were ‘disruptive’ enough to
experiencing tremendous growth
cause a significant change in their chosen industries.
- Dramatically upends existing markets or creates a new
The concept of ‘disruptive innovation’ was first coined in market segment
1995 to describe small companies that became market leaders by - Supported by new technology or business model
beating out established organizations through devising products in
EXAMPLES OF DISRUPTIVE BRANDS
ways that have surprised the world.
(When disruptive products are made, established brands are often
CLAYTON CHRISTENSEN- first who coined the term "disruptive
‘dethroned’)
innovation" when researching the disk-drive industry in the mid-90s.
He also introduced it in a popular HBR article and in his 1997 book Despite being at the bottom of the competition, disruptive
The Innovator's Dilemma: When New Technologies Cause Great brands are able to move up the market by offering Lo-cost solutions
Firms to Fail. that also meet the requirements of high-demanding customers.
1.) AMAZON prime – 200 million members
Amazon, a leading ecommerce giant, has disrupted
DISRUPTIVE INNOVATION IN SIMPLEST SENSE:
brick-and-mortar retail with its Amazon Prime service.
Capsizing an existing market through new business models or Launched in 2007 at $79, Prime offered unlimited two-
technologies. Creating a whole new market segment by extending day shipping, a bold move given the costs and potential
value that varies from the current offerings of top-tier businesses. for abuse. However, Jeff Bezos believed it was a
worthwhile risk. Fourteen years later, Prime boasts
Disruptive innovation is an innovation that simplifies and over 200 million global members enjoying benefits like
makes more affordable products and services to undesirable or same-day delivery and streaming for $119 annually.
ignored markets.
Disruptive innovations are not advanced versions of already 2.) GOOGLE maps- Billion Users
existing products. They are entirely different from sustaining Google has dominated the tech space for years, but its
innovation, which only focuses on turning the good into better. fame as a search engine doesn’t define it as disruptive;
other search engines like Yahoo! preceded it. However,
Instead, disruptive innovations redefine trajectories by Google Maps is truly revolutionary, replacing physical
offering new benefits such as affordability, accessibility, and maps and GPS devices. It offers global location
convenience. Disruptive innovation is more often than not, a services, complete with images, directions, suggested
cheaper alternative that caters to a larger yet least demanding routes, and estimated travel times.
population.
3.) SPOTIFY Music – 626 Million Active Users
Spotify is a leading music streaming platform, but its
A PRODUCT IS CONSIDERED DISRUPTIVE IF IT HAS THE disruption lies in its freemium business model. Users
FOLLOWING PROPERTIES can access music for free with ads and no offline
capability, while a premium membership allows ad-free subscription fee. Over time, this model gained
listening and offline access. This model attracts a popularity, as customers appreciated the convenience
broad customer base by offering basic services upfront
and encouraging upgrades for additional features. of not needing to visit a store to rent or return movies.
Netflix is a prime example of a disruptive brand. Initially
4.) AIRBNB- 150 MILLION USERS a DVD-by-mail rental service, it faced stiff competition
Airbnb enables homeowners to rent their properties to from Blockbuster, a dominant player in video rental.
travelers, offering a budget-friendly alternative to Recognizing the internet's potential, Netflix pivoted to
hotels. The idea emerged when founders needed to streaming after securing a $30 billion investment from
make rent and rented out air mattresses during a sold- Groupe Arnault. This shift allowed users to access a
out conference in San Francisco. Positive feedback led wide range of films and TV shows from home for a low
them to expand the concept, creating a platform that subscription fee. Over time, this model gained
disrupts the hotel industry with diverse popularity, as customers appreciated the convenience
accommodations like tents, boats, and treehouses. of not needing to visit a store to rent or return movies.
Airbnb allows guests to experience destinations like
locals, and it now boasts over 150 million users SUMMARY*
worldwide. Disruptive innovations transform industries, but they
take time to develop. The brands mentioned in this
5.) APPLE Ipods- 420 Million Solds article began as market entrants, and their success
The iPod revolutionized music consumption, replacing stemmed from innovative ideas that addressed
cassette tapes and CDs. While competitors focused on consumer needs. Achieving such transformation
walkmans and mp3 technology, Apple developed a requires creativity, resources, and a clear
digital music player that seamlessly synced songs from understanding of market demands. Businesses must
computers via iTunes. Smaller, with greater storage offer affordable alternatives and innovative
and battery life—5 GB and 10 hours on its launch—the technologies that disrupt competition and create new
iPod solved compatibility issues and made portable market segments. Unlike sustaining innovations,
music accessible. Its success transformed Apple into a disruptive innovations aim to provide simple,
tech powerhouse, paving the way for iconic mobile accessible products rather than refining existing
devices like smartphones and tablets ones for current customers.
Whenever a brand has extended its offering or product line. • Website redesign
Whenever a brand has added a new product or service to its • Social Media profiles
portfolio. 4. Collateral and Marketing materials
Whenever a brand merges with another brand or is acquired • Brochures and print material
by sub-brands under its umbrella.
• Digital Marketing
Who should you rebrand for?
1.Current Customers
2. New and potential customers
3. For staying updated on market trends
4. Competitors
1976 (Emblem and Shape Logos) 2017 (Brand Marks) The logo underwent a little change when
The job of creating the company’s first logo fell to Ronald Landor & Associates was hired in 1984 before the Macintosh
Wayne, who decided to use Isaac Newton’s image sitting below was launched. Apple got a new typeface, but the logo was now
a tree – the same Isaac Newton who discovered gravity when often used without the name. 3
an apple fell out of a tree onto his head. It captures the moment
right before an apple fell on his head.
The Cola wars are the long-time rivalry between soft drinks
producers The Coca-Cola Company. and PepsiCo, who have
PRODUCT INNOVATION
engaged in mutually-target marketing campaigns for the direct
competition between each company's product lines, especially their This rivalry began in the late 19th century, with Coca-Cola establishing
flagship cola, Coca Cola and Pepsi. Beginning in the late 1970s and an early lead. Pepsi differentiated itself through affordability during the
into the 1980s, the competition escalated until it became known as the Great Depression, marking the start of their ongoing battle.
cola wars.
Coca-Cola's New Coke (1985): A controversial reformulation that was
In 1886, John Stith Pemberton, a pharmacist from Atlanta, met with consumer backlash, reinforcing brand loyalty when the
Georgia, developed the original recipe for Coca-Cola. By 1888, original formula was reintroduced
control of the recipe was acquired by Asa Griggs Candler, who in
Pepsi's Crystal Pepsi (1992): An experimental clear cola that, despite
1896, founded The Coca-Cola Company. Two years later, in 1898,
marketing efforts, failed to gain long-term success.
Caleb Bradham renamed his "Brad's Drink" to "Pepsi-Cola," and
formed the Pepsi-Cola Company in 1902, prompting the beginning of
the cola wars.
CULTURAL INFLUENCE
The two companies continued to introduce new and
contemporary advertising techniques, such as Coke's first celebrity The competition between Coca-Cola and Pepsi has driven significant
endorsement and 1915 contour bottle, until market instability following advertising innovations, from celebrity endorsements to creative
World War I forced Pepsi to declare bankruptcy in 1923. In 1931, product photography. Pepsi's
Pepsi went bankrupt once more, but recovered and began selling its bold marketing, exemplified by campaigns like the Pepsi Challenge,
products at an affordable 5 cents per bottle, reigniting the cola wars often forces
through to today. Pepsi offered to sell out to Coca-Cola following both
of its bankruptcies during this time, but Coca-Cola declined each time. Coca-Cola to react. However, taste tests can be misleading; while
consumers may prefer Pepsi's sweeter flavor in short sip tests, long-
MARKETING BATTLES term preferences often differ.
In 1975, Pepsi conducted a blind taste test called "The Pepsi Sustainability and Social Responsibility
Challenge" to see which product people liked better, Pepsi or Coca-
Cola. In 1982, Coca-Cola released "Diet Coke" but changing its recipe Diversification of Product Lines
to "New Coke" in 1985, but ultimately returned the original recipe,
Health and Wellness Trend
resulting in the creation of "Coca- Cola Classic."
Globalization and Local Adaptation
As marketing moved into the digital age, Pepsi launched the “Live for
Now” campaign. This campaign was all about capturing the Digital Marketing and Social Media
spontaneity and excitement of life, heavily promoted through social
Cultural Authenticity and Storytelling
BRAND LOYALTY PRODUCT LIFE CYCLE
The Cola Wars, a competition between Coca-Cola and Pepsi, reveal The product life cycle is the length of time that a product is available
that brand loyalty in mature markets is strong. Despite intense to customers. It starts when a product (a good or a service) is
advertising and price wars, consumer loyalty remains strong. A study introduced into the market and ends when it's removed from the
found that 94.4% of Coca-Cola households remained loyal over a shelves.
quarter, while 91% of Pepsi households did the same. This suggests
This concept is used by management and marketing professionals to
that brands could benefit from targeting "fringe" consumers, those
make marketing and sales decisions, such as whether or not to
who haven't committed to a brand, rather than competing for
increase advertising, reduce prices, expand to new markets, or
entrenched customers.
redesign packaging. The process of strategizing ways to continuously
support and maintain a product is called product life cycle
management.
SUMMARY
The Cola Wars, a long-standing rivalry between Coca-Cola and
PepsiCo, have significantly shaped the soft drink industry and popular HOW PRODUCT LIFE CYCLE WORKS?
culture since their inception in the late 19th century. The rivalry has
A product begins with an idea. Within the confines of modern
led to marketing campaigns such as the Pepsi Challenge, "Live for
business, that idea isn't likely to go further until it undergoes research
Now," and "Share a Coke." The competition has also influenced
and development (R&D). If the business finds that it is feasible and
sustainability, social responsibility, product diversification, health
potentially profitable, the product will be produced, marketed, and
trends, globalization, digital marketing, and cultural authenticity.
rolled out.
Despite initial financial struggles faced by Pepsi, the two companies
have engaged in intense marketing battles and product innovations.
Marketing campaigns have been pivotal in the Cola Wars, with
campaigns like "Pepsi Challenge" and "Share a Coke" capturing FOUR STAGES OF PRODUCT LIFE CYCLE
consumer interest and driving sales. The Cola Wars have also left a 1. Introduction
lasting impact on culture and society, driving advertising innovation
through celebrity endorsements and creative product presentations. In - First launch of the product
recent years, both companies have shifted their focus towards
- High advertising costs to create awareness
sustainability, social responsibility, and product diversification.
- Limited competition
- Negative financial results (low sales, high expenses)
4Ps Strategy in the Introduction Stage themselves through pricing strategies, product improvements, or
enhanced customer service to sustain profitability.
● Product: Launch a minimal viable product (MVP)
4Ps Strategy in the Maturity Stage
● Price: Use skimming or penetration pricing
● Product: Companies may enhance product features to
● Place: Limited distribution channels, often testing the
differentiate them from competitors.
product in select regions or through direct channels.
● Price: Companies may need to lower prices to maintain
● Promotion: Heavy focus on advertising and promotions to
market share.
create product awareness. Use influencer marketing or
product trials. ● Place: becomes more intensive, and companies may offer
incentives to encourage preference over competitors.
● Promotion: Promotion emphasizes product differentiation
2. Growth Stage
and social proof.
- Increasing demand and production
- Product becomes more recognizable
4. Decline Stage
- Competition increases
● Objective: Minimize costs and exit the market gracefully.
- Higher sales but thinner margins
● Characteristics:
4Ps Strategy in the Growth Stage
- Sales decline due to changing customer preferences or new
● Product: Add new features or variants alternatives.
● Price: Slightly lower prices for competitiveness - Profits dwindle, and companies may cut back on investments.
● Place: Expand distribution to new regions or retailers, both 4Ps Strategies in Decline
online and offline.
● Product: Reduce the number of variants or discontinue less
● Promotion: Shift from awareness to persuasion, profitable versions.
emphasizing product benefits over competitors. Use customer
● Price: Offer deep discounts to clear inventory.
testimonials and social proof.
● Place: Reduce distribution to only the most profitable
channels.
3. Maturity Stage
● Promotion: Minimize advertising, focusing only on loyal
- where market growth slows, competition becomes intense, and firms customers or niche markets.
focus on maintaining market share rather than increasing sales.
- products have typically reached widespread acceptance, leading to
stable demand and the need for companies to differentiate
BENEFITS AND DRAWBACKS OF USING THE PRODUCT LIFE
CYCLE
BENEFITS:
● Clarify portfolio of offerings
● Better allocation of resources
● Positive impact on economic growth
● Promotes innovation
DRAWBACKS:
● Not appropriate for every industry or product
● Legal or trademark restrictions
● Planned obsolescence
● Product or resource waste
PRODUCT LIFE CYCLE VS. BCG MATRIX
A similar analytical tool to help businesses determine the market
positioning of a product is the
EXAMPLE:
Boston Consulting Group (BCG) Matrix. This four-square table
defines products based on One of the most widely well known consumer product
companies in the world is Apple.
their market growth and market share:
● Cash Cow - Once an innovative product, Apple’s laptops are
no longer in a fast-growing industry but generate healthy
● Stars: Products with high market growth and high market share profits for the company
● Cash cows: Products with low market growth(slow-growing ● Dog - Apple’s iPods have now been cannibalized by its
industry) and high market iPhones and should no longer receive further heavy
investment
share
● Question Mark - Apple’s AirPods are growing extremely
● Question Marks: Products with high market growth and low market quickly but have yet to dominate the market
share
● Star - Apple’s iPhones continue to generate excess profits
● Dogs: Products with low market growth and low market share and the company dominates the growing smartphone market
EXERCISE PRESCRIPTION
Both systems analyze a product's market growth and saturation. SEDENTARY LIFESTYLE AND LOW ACTIVE LIFESTYLE
However, the BCG Matrix does not traditionally communicate the
direction in which a product will move. For example, a product that
has entered the maturity stage of the product life cycle will likely 1.1:What is Sedentary Lifestyle?
experience decline next; the BCG Matrix does not communicate this
product flow in its visual depiction. There is no direct relationship - When someone spends six or more hours per day sitting or lying
between where a product sits in the BCG Matrix and where it is in the down, and they lack significant physical movement in their daily life.
product life cycle. 1.2: What is Low Active Lifestyle?
- Low active lifestyle refers to a way of living where physical activity is
minimal or limited to light, everyday activities, such as walking to the
car, doing basic household chores, or engaging in short periods of
movement.
1.3: How Sedentary Lifestyle affects our body?
- Sedentary habits increase the risk of obesity, diabetes, heart
disease, depression, and anxiety.
1.4: What activity should we do to avoid this?
- To reduce obesity, we should invest in regular physical activities,
healthy eating endeavors, and of course, reduced sedentary activities.
SOMEWHAT ACTIVE,
ACTIVE, and
HIGHLY ACTIVE
2.1: What is Somewhat Active?
- refers to a category of physical activity where an individual takes
between 7,500 to 9,999 steps per day.
2.2: What is Active?
- refers to a physical activity level where a person takes 10,000 to
12,499 steps per day.1. Improved Cardiovascular Health - Regular
walking, jogging, or taking
2.3: What is Highly Active? "Four Types of Physical Activity"
- refers to a physical activity level where a person takes more than 1. Endurance
12,500 steps per day.
- Refers to an individual’s ability to sustain prolonged physical activity
2.4: What benefits that these activities could provide to our without getting tired or fatigued.
bodies? Examples: Jogging, Dancing, Swimming, Biking, Climbing
Stairs/Hills, Playing Tennis/Basketball.
1. Improved Cardiovascular Health - Regular walking, jogging, or
taking the stairs strengthens your heart and improves circulation. 2. Strength
2.Weight Management and Muscle Strength - Walking or jogging - The maximum force of a muscle or group of muscle which can apply
regularly burns calories, helping to maintain a healthy weight or against a resistance in a push, pull or lift motion.
support weight loss.
Examples: Weight-lifting, Carrying Groceries, Gripping, Arm
Curls, Wall Push-ups, and Lifting Body Weight.
PHYSICAL ACTIVITY PYRAMID 3. Balance
- The ability to control your body's position, to stay upright, steady and
in control of your posture while undertaking a movement activity.
Examples: Yoga, Pilates, Balance Beam, Ballet, Skating, and
Single-leg Exercises.
4. Flexibility - is having the full range of motion of the joints, or the
ability to move the joints freely.
Examples: Yoga, Dancing, Martial Arts, Gymnastics,
Swimming, Cheerleading, and Pilates.
What is Cardiorespiratory Endurance?
- Cardiorespiratory endurance (aerobic fitness) is the ability to perform
large-muscle, whole-body exercise at moderate to high intensities for
extended periods of time.
3.1: What is Physical Activity? Examples: Swimming, Riding a Bike, Dancing, Jogging, and
Walking.
The World Health Organization (WHO) defines physical activity (PA)
as any bodily movement produced by skeletal muscles that requires Cardiorespiratory endurance benefits:
energy expenditure. Physical activity refers to all movement including
-Improved Endurance.
during leisure time, for transport to get to and from places, or as part
of a person’s work.
-Reducing risk of many diseases, such as heart and blood vessel 3. Mental Health Impact - Physical inactivity can contribute to
conditions. depression, anxiety, and poor sleep quality.
-Strengthening heart and lungs. 4. Reduced Energy Levels
-Helps to complete everyday tasks (like carrying a full laundry basket - Ironically, being inactive can make you feel more tired and sluggish,
or climbing stairs) with less effort. creating a vicious cycle.
STRENGTH AND FLEXIBILITY EXERCISES 5. Impaired Cognitive Function
1. Strength Exercise - Research shows that regular physical activity improves brain health,
cognitive function, and including memory and attention.
- A system of physical conditioning in which muscles are exercised by
being worke against an opposing force (as by lifting weights) to
increase strength.
What effect it may contain if we are
Examples: Lifting-weights, Push-ups, Squats, Climbing Stairs, and
physically inactive, in terms of:
Dancing.
1. Cardiovascular Health
Benefit: Helps to maintain the ability to perform everyday tasks and
slow down the rate of bone and muscle loss associated with aging. 2. Metabolic Health
2. Flexibility Exercise 3. Musculoskeletal Health
- Activities that improve the ability to stretch your muscles, joints and 4. Mental Health
tissues that can help your body move and bend easier through a full
range of motion.
Examples: Yoga, Stretching, and Pilates. THREE PHASES OF EXERCISE PROGRAM
Benefits: 1. Warm–up
- Improve posture, reduce aches/pains, and lower the risk of injury. - This prepares the body especially the heart and circulatory system
for physical activity or exercise. Stretching exercises in this phase is
- Increase muscles' blood flow, and allow the muscles to work highly recommended to reduce risk of possible injuries. Warming up is
effectively. a preparation for physical exertion or a performance by exercising or
practicing gently before a performance or practice.
Why should we minimize our inactivity? 2. Work-out or Conditioning Phase
- A sedentary lifestyle leads to muscle atrophy, decreased bone - refers to the key component of a fitness program or your chosen
density, and a decline in cardiovascular health. physical activity (e.g. resistance training, aerobic dancing, swimming,
bicycling). This phase should follow the principle of training or the
2. Increased Risk of Chronic Diseases - Inactivity is a major risk
MFIT Formula with regards to mode, frequency, intensity, and time of
factor for heart disease, stroke, type 2 diabetes, certain types of
physical activity.
cancer, and obesity
3. Cool-down THE FITT FORMULA
- (also known as limbering down or warming down) is the transition 1. Frequency (how often)
from intense physical activity to a more typical activity level, such as
- Pertains to the number days of a person engaging in a physical
slow jog, walk, or rehydrating after practice. This promotes an
activity or exercise program in a week.
effective and gradual recovery from physical activity. If exercise is
stopped abruptly, this may result to post exercise hypotension (low - It must be performed in a regular basis to be effective.
blood pressure) and possible dizziness.
2. Intensity (how hard)
- Refers to the required exertion of intense physical activity to be
THE SIX (6) IMPORTANT PRINCIPLE OF EXERCISE TO MAINTAIN performed or worked against a load greater than normal (overload).
GOOD HEALTH AND WELLNESS
3. Time/Duration (how long)
1. Overload Principle
- This is the length of time the activity session is performed.
- Most basic of all physical activity principle that indicates doing “more
than normal”. 4. Type (mode)
- Training must be specific to the individual and their goals. 1. Determining the Maximal Heart Rate (MHR)
4. Principle of Reversibility - The maximum heart rate is the upper limit of what your heart and
blood vessel system, called the cardiovascular system, can handle
- “Use it or Lose it” A basic principle of training that refers to the during physical activity. If you're healthy, you can figure out your
gradual loss of beneficial training. approximate maximum heart rate by multiplying your age by 0.7 and
subtracting the total from 207.
5. Principle of Rest and Recovery
2. Resting Heart Rate (RHR)
- Pertains to the amount of rest needed to allow the body to adapt
and recover from the exercise. - Find your pulse inside your wrist (on the thumb side is a good place)
then count the number of beats in 30 seconds then multiply it by 2.
6. Principle of Individuality
That number is your Resting Heart Rate.
- The individual response to the adaptation to physical activity is
- The normal RHR for Ages 16 - 18+ year old is 60 to 100 BPM.
highly diverse.