LESSON 1: (Introduction: EXERCISE-BASED FITNESS)

1. What is Exercise-Based Fitness and the Classification of Exercise?

- Exercises are planned physical activities that you regularly do. All those activities
are tailored according to your goals and needs. Whether it is for health or skills
performances as long as you are doing it to keep yourself physically active and fit.
The lesson will discuss exercise-based fitness and the classification of exercises to
give you an idea of what to plan for your training.
a. What is your concept of a physically fit person?
b. Do you consider yourself physically fit? Why?
There are three primary types of exercise, and each one has an effect on the body
that is entirely different from the others. A good routine for physical fitness ought
to incorporate aspects of all three or depending on the goals and need of the
individual who will engage in a fitness regimen.

Physical activity is defined as any bodily movement produced by skeletal muscles

that results in energy expenditure.
Examples:
Casual walking
Bicycling
Stretching
Light weight training
Dancing slowly
Light yard and house work

Exercise is a subset of physical activity that is planned, structured, and repetitive

and has as a final or an intermediate objective the improvement or maintenance of
physical fitness.

Physical fitness is a set of attributes that are either health- or skill-related. The
degree to which people have these attributes can be measured with specific tests.
CLASSIFICATION OF EXERCISES
1. AEROBIC EXERCISE – focuses on repetition, intensity, rhythm, and large
muscle groups (like the arms and thighs). Aerobic Exercise strengthens the
cardiovascular system, which increases blood flow to the heart (and oxygen flow),
improving cardiovascular fitness. This exercise is intended to increase the intensity
of your breathing. During the process, both carbohydrate and fat that has been
stored in your body are burned.
The objective here is to achieve and stay within your Target Heart Range,
which refers to the range of heartbeats that is most beneficial during physical
activity.
2. FLEXIBILITY – exercises are an important part of a good workout program
but are often neglected. It keeps muscles relaxed and prevents injury. Stretching
before and after a workout reduces soreness.
Stretching involves flexing or stretching a specific muscle or tendon to improve the
muscle’s felt elasticity and achieve comfortable muscle tone. Muscle control,
flexibility, and range of motion improve.
3. Resistance Exercise is also called Strength training or weight training builds
muscle strength, anaerobic endurance, and size.
- resistance training is based on the idea that muscles will work to overcome a
resistance force.
- repeated resistance training strengthens muscles.
A well-rounded fitness program includes strength training, aerobic exercise to
improve heart and lung fitness, flexibility and balance exercises.

Health-related fitness encompasses five key components:

1. Cardiovascular Endurance: Ability of the heart, lungs, and blood vessels to
supply oxygen during sustained physical activity.
2. Muscular Strength: Ability of muscles to exert force against resistance.
3. Muscular Endurance: Ability of muscles to sustain activity over time.
4. Flexibility: Range of motion in joints and muscles.
5. Body Composition: Percentage of body fat, muscle, bone, and water.
Improving Health-Related Fitness
1. Regular aerobic exercise (e.g., walking, jogging, cycling)
2. Resistance training (e.g., weightlifting, bodyweight exercises)
3. Flexibility exercises (e.g., stretching, yoga)
4. Balanced diet and hydration
5. Stress management techniques (e.g., meditation, deep breathing)
6. Adequate sleep (7-9 hours for adults)

Lesson 2: PHASES OF EXERCISES

INTRODUCTION: In every exercise routine or regimen, it should be understood
that specific parts should be emphasized with varying effects.
Each of the phases plays a significant part in assisting you in achieving yourfitness
goals while ensuring that your health and safety are maintained throughout the
process.
1. WARM-UP
- During the warm-up part of your workout, your body gets ready for the work of
the conditioning part.
Warming up before you work out gives your heart, muscles, and breathing, and
circulation time to get used to the extra work.
Warm-ups also slowly raise your body temperature, improve your flexibility, and
keep you from getting hurt or sore muscles.
Warm-ups should be light aerobic activities, like walking slowly for five to ten
minutes or moderate version of your conditioning exercise, and they should be
based on your body and your conditioning activity. Move your joints and muscles
to warm-up before you lift weights.
Warm-up (5-8 mins.)
•It prepares the body for normal strenuous activity
•Improve blood circulation
•Increase body temperature
•Dissociates more oxygen
•Stretch more postural muscles
•Reduce musculoskeletal injury
2. CONDITIONING/ WORKOUT
- during the conditioning phase, you do the exercise that is tailored to your goal to
either make you
healthier or sports performance. To make you healthier, like burning calories,
building endurance, and making your muscles stronger, aerobic exercises like
swimming or the elliptical jogger, or you can lift free weights, do circuit training
on weight machines, or play a high-intensity.
Purpose of Conditioning
•Develop cardiorespiratory fitness
•Improve heart health and weight control
•Maintain and improve muscle tone, strength and muscle mass
•Maintain and improve muscle elasticity and joint mobility
•Prevention of Musculo-skeletal disorder such as low back pain and shoulder
osteo-arthritis.
3. COOL-DOWN
- the cool-down part of your workout can let your body rest and get ready for the
next part. After the conditioning phase, you must keep moving to cool down.
Your heart rate, blood pressure, as well as body temperature should slowly return
to normal as you perform things to cool down.
A good way to cool down is to slowly slow down your physical activity, such as by
walking slowly. To cool down, you can also do a few stretching moves.
PURPOSE OF COOL-DOWN
•Gradual recovery from the endurance phase:
- adjust the circulatory response
- improve venous return – risk of post-exercise hypotension and dizziness
- reduce risk of cardiovascular complications (sudden cardiac death).
The FITT principles are a widely accepted framework for designing effective
exercise programs:
F - Frequency
1. Number of sessions per week: 2-5 times/week for beginners, 3-5 for
intermediate, and 4-6 for advanced.
2. Allow for recovery days: 1-2 rest days/week for beginners, 1 for
intermediate/advanced.
I - Intensity
1. Exercise intensity: Low (30-50% max), Moderate (50-70%), High (70-90%).
2. Measure intensity: Heart rate, perceived exertion (RPE), weight lifted.
3. Progressive overload: Gradually increase intensity.
T - Time (Duration)
1. Session duration: 20-60 minutes.
2. Warm-up/cool-down: 5-10 minutes each.
3. Exercise duration: 30-60 seconds.
T - Type (Mode)
1. Aerobic exercises: Running, cycling, swimming.
2. Resistance training: Weightlifting, bodyweight, resistance bands.
3. Flexibility exercises: Stretching, yoga.
4. High-Intensity Interval Training (HIIT): Alternating intense/low-intensity
exercises.

Additional Considerations:
1. Progressive overload: Increase intensity/duration as fitness improves.
2. Variety: Mix exercises to avoid plateaus.
3. Individuality: Tailor programs to fitness levels and goals.
4. Periodization: Alternate training phases.

Examples of FITT Applications

1. Beginner: 2 times/week, 30 minutes/session, moderate intensity.
2. Intermediate: 3 times/week, 45 minutes/session, high intensity.
3. Advanced: 4 times/week, 60 minutes/session, high-intensity interval training.

Fundamental principles of training:

Specific Principles
1. Specificity: Training should target specific muscles, skills, or goals.
2. Progressive Overload: Gradually increase intensity, weight, or resistance.
3. Progressive Resistance: Increase resistance as strength improves.
4. Periodization: Alternate training phases (intensity, volume, recovery).
5. Variation: Incorporate diverse exercises and activities.

Lesson 4: PERSONAL PHYSICAL FITNESS (PPF)

What is Personal Fitness Program (PFP)?
- a personal exercise
Lesson 4: PERSONAL PHYSICAL FITNESS (PPF)
What is Personal Fitness Program (PFP)?
- a personal exercise program is a plan that specifies the types and amounts of
physical activity you will
engage in to achieve your objectives. Programs are designed individually to meet
the requirements of
each participant. For instance, anyone looking to lose weight or gain muscle mass
will require a different
strategy.
Importance of PFP
1. Prevents under or over-training
2. Gives Structure
3. Provides a Checklist
4. Provides Goals
5. Prevents Burnout
How to Design your PFP?
1. Consider fitness Goal – Are you going to begin a fitness program to assist you in
losing weight? Or do
you have another reason for wanting to get in shape, like training for a marathon?
Having well-defined
objectives can make it easier to evaluate your progress and keep you motivated.
2. Assess Your Fitness Level – Assessment of your present fitness level will be your
base benchmark to
start your program design.
3. Create a Balanced Routine – It suggests that you spread out exercises during
the course of a week.
Example: Aerobic Exercise
a. moderate Zumba activity for 150 minutes/week.
b. vigorous rope jumping for 75 minutes/week.
c. combination of moderate to vigorous for 150 minutes/week.
4. Start Low and Progress Slowly - if you have never worked out before, you
should ease into it and build
up your endurance gradually.
Example: Rope jumps 100x1st weeks and gradually increases the number of skips
as you progress.
5. Build Activity in to Your Daily Routine – Making time in your schedule for
physical activity can be
difficult. To make things simpler for yourself, put exercise on your calendar just as
you would any other
appointment.
Example: Watching your favorite Netflix move and doing your rope jump.
6. Plan to Include Different Activities – Doing constantly the same routine for a
month will make you
bored. Include different activities like rope jumps do jog next week. From low -
moderate intensity,
exercises move to high-intensity interval exercises with recovery.
7. Allow Time for Recovery – Give yourself some time to recover. Make sure you
give your body enough time to recover and rest in between workouts.
Get Started: be committed to your plan
•Start slowly and build up gradually. Follow the phases of exercises.
•Break things up if you have to. If you feel you are already exhausted then break
it out.
•Be creative. Find activities you enjoy to add to your fitness routine.
•Listen to your body. If you are exhausted or not feeling well, pains in doing the
activity, then take
a leave for your body to recover.
PERSONAL FITNESS PROGRAM
NAME: ______________________________