Unit I: FITNESS AND EXERCISE INTRODUCTION

RECOMMENDED LEVEL OR AMOUNT OF PHYSICAL ACIVITY TO MAINTAIN GOOD HEALTH?

• The general idea is to encourage Filipinos to move more

• Teenagers are recommended to engage in physical activity for at least 60
minutes every day

Based on studies conducted by Global School-based Student Health Survey, they indicated that
Filipino teenagers are one of the most sedentary in the world due to the fact that they only
engage in physical activity for at least 60 minutes on an average of one day per week.

UNDERSTANDING PHYSICAL ACTIVITY and EXERCISE

CLASSIFICATION ACCORDING TO PURPOSE:

1. Occupational
2. Transport-Related
3. Household
4. Recreational

WHAT IS EXERCISE?
Is a planned program of physical activities usually designed to improve physical fitness with the
purpose of increasing physical fitness level.
IMPORTANT NOTE:
Physical Activity is different from exercise but both of them can improve one’s well-being. The
problem is, the protection conferred by being fit is higher than being physically active

MISCONCEPTION:
Many people believe that one should engage in sports and exercise to be active, when they are
only part of the activity that can be classified under recreational physical activity.

THE FILIPINO PYRAMID ACTIVITY GUIDE

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BENEFITS OF BEING PHYSICALLY FIT AND BECOMING ACTIVE:

The ability to carryout task with vigor and alertness, without undue fatigue, and still
with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.
Experts have identified several components that an individual should maintain at an
adequate level to remain healthy and reduce the risk of premature death, disease, and
injury.

One of the components is the HEALTH RELATED COMPONENT. it includes the following:

1. Aerobic Capacity/Cardiovascular Endurance

The ability of the heart, the blood vessels and the respiratory system (lungs) to deliver
oxygen and nutrients efficiently over an extended period of time to the working muscles in
order to sustain prolonged rhythmical exercise. The ability to deliver and utilize oxygen is an
indicator of a healthy heart
ACTIVITY TEST:1 MILE RUN

2. Muscular strength
The ability of the muscle to generate the greatest force. 1 repetition maximum(1RM) is
the heaviest load that can be lifted in one repetition. A good strength level protects an
individual from severe injuries when he/she slips or falls.
ACTIVITY TEST: WEIGHT LIFTING

3. Muscular Endurance
The ability of the muscle to work repeatedly over an extended period of time without
undue fatigue. It can also refer to a period of time in which a muscle is able to hold
contraction. Muscular endurance is needed to deter injuries that commonly occur when the
individual is tired
ACTIVITY TEST:PUSH UPS andCURL UPS

4. Flexibility
The Ability to move the different joints of the body without pain over its complete range
of motion. It is affected by the structure of the bones and muscles surrounding the joint.
These factors deteriorate over time and leads to chronic pain as an individual becomes
older. An adequate degree of flexibility is important to prevent injury and to maintain body
mobility. It can be greatly improved by stretching.
ACTIVITY TEST:SIT and REACH and TRUNK FORWARD FLEXION

5. Body composition
The size or mass, and amount of muscle, bone and other non-fatty tissues in related to
fat in the human body. It refers to the total make-up of the body using the concept of two
components model: the LEAN BODY MASS and the BODY FAT. It is often reported as the
ratio of fat mass with the overall body mass. Many non-communicable diseases are
associated with obesity or having too much fat especially around the abdominal area.
ACTIVITY TEST:BMI andHIP TO WAIST RATIO

Importance of Exercise:

 The body functions more efficiently if it is active.

 Many of our leisure activities are sedentary in nature
 Inactivity contributes to many of the prominent health problems that exist today.
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IMPORTANCE OF ACTIVE LIFESTLE IN IMPROVING OVERALL FITNESS:

ACTIVE LIFESTYLE: is having a regular, moderate to high intensity physical activity and exercise

 Improve bone, joint, and muscle strength.

 Develops motor control and coordination.
 Helps maintain a healthy body composition
 Improves the psychological functioning of an individual
 Increase the efficiency of the heart and thelungs.
 Increase muscle strength and endurance
 protects from musculoskeletal problems such as “low” back pain
 Possibly delay the aging process
 Reduces the risk of cardiovascular diseases such as coronary artery diseases and stroke.
 Promotes healthy cholesterol level
 Helps regulate blood pressure
 Decreases risk of type 2 diabetes
 Reduces the risk of breast and colon cancer
 Improves control over anxiety and depression
 Builds self-esteem and social interaction

NOTE: these benefits can be acquired by adopting a sound exercise program. A good exercise
program will address the weaknesses or demands of specific individual

TYPES OF EXERCISE PROGRAM TO PERFORM:

An exercise program can consist of several exercises. They are repetitive movements
that aim to improve one or more components of fitness.

CLASSIFICATION OF EXERCISES:

1. AEROBIC EXERCISE: Involve large muscle group (e.g thighs) that perform rhythmic and
continuous movement for a prolonged period of time in order to improved aerobic
capacity (ex. Swimming, biking, running and dancing)

2. RESISTANCE TRAINING: require the muscle to contract against an external load (e.g.
barbell) in order to improve muscular strength, muscular endurance and bone strength
(e.g. TRX: Total Resistance exercise, Thera-Bands etc.)

3. STRETCHING EXERCISE: increase the elasticity of muscles and tendons surrounding the
joint in order to improve flexibility.( e.g. static, ballistic, dynamic stretching)

CHANGES THAT MAY OCCUR AS A RESULT OF AEROBIC EXERCISE:

 STIMULATE CHANGES IN THE VARIOUS ORGANS AND TISSUES OF THE BODY

SPECIFICALLY THE CARDIOVASCULAR SYSTEM.
 THE BODY ADAPT TO THE INCREASED DEMANDS BY ALLOWING MORE OXYGEN AND
NUTRIENTS TO THE EXERCISING MUSCLES.
 THE HEART WILL BE ABLE TO EJECT MORE BLOOD AT EVERY BEAT AS A RESULT OF AN
INCREASE IN THE SIZE OF THE LEFT VENTRICLE CHAMBER
 THE CAPILLARY NETWROK WILL BE ENHANCED TOWARDS THE WORKING MUSCLES
 THE BLOOD PLASMA VOLUME WILL BE INCREASED WITHIN TWO WEEKS OF AEROBIC
TRAINING

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IMPORTANCE OF STRETCHING EXERCISE IN IMPROVING PERFORMANCE:

 IMPROVES THE RANGE OF MOTION AROUND THE JOINTS

 HELPS IN PERFORMING DAILY TASK EFFICIENTLY
 INCREASES JOINT ELASTICITY SPECIFICALLY IN THE LIMB MUSCLE –TENDON UNIT.
 IMPROVES MUSCLE COORDINATION.
 IMPROVES CONNECTIVE TISSUE ELASTICITY.
 IMPROVES JOINT STRENGTH.
 IMPROVES THE EFFICIENCY OF MOVEMENT.
 INCREASES THE RANGE OF MOVEMENT WITHOUT CAUSING INJURY.
 CORRECTS MUSCLE IMBALANCE.
 IMPROVES POSTURE.

PSYCHOLOGICAL BENEFITS FROM EXERCISE:

 IMPROVES MOOD OF AN INDIVIDUAL AND REDUSES ANXIETY.

 TRIGGERS RELAXATION AND REDUCES MUSCLE THIGHTNESS.
 STIMULATE THE RELEASE OF FEEL-GOOD BRAIN CHEMICALS CALLED ENDORPHINS.
 INCREASES LEARNING AND INTELLIGENCE QUOTIENT.
 HELPS IN COPING UP WITH STRESS AND CONTROL DEPRESSION.
 HELPS IN INCREASING SELF ESTEEM AND CONFIDENCE.
 A SOURCE FOR FUN AND ENJOYABLE ACTIVITY.
 A SOURCE FOR SOCIAL INTERACTIONS
 HELPS INDIVIDUAL SUSTAIN AN ACTIVE LIFESTYLE AND CHOOSE OTHER HEALTHY
HABITS.

Unit II: FITNESS AND EXERCISE and THE TRAINING PROCESS

Improving performance is not just about training more –competitors need to follow a
carefully plannedtraining programme. There are a number of principlesthat performers and
coaches must follow if they are to fulfil their potential. This programme must be systematic and
take into account the demands of the activity and the needs, preferences and abilities of the
performer.
Notes:
 That training should be carefully planned and tailored to the individual
 The principles of training (S.P.O.R.T)
 How overload is achieved through the F.I.T.T principle
 Using training zones to improve different energy systems
 The importance of moderation and rest.

Individual needs:

All training programmes must consider the following individual needs of the performer.
 What is their initial level of fitness?
 How old are they?
 Are they male or female?
 Why do they want to train?
 What is their aim or motivation?

Note: Before designing a training programme, you need to ask the following questions about the
individual. The answers will help you to tailor the training programme to the individual needs and
abilities of the performer.
PRINCIPLES OF TRAINING:
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When planning any training, you have to apply the principles of training. The principles can be
easily memorized using the mnemonic, SPORT.
 Specificity
 Progression
 Overload
 Reversibility
 Tedium

PRINCIPLE OF SPECIFICITY

You must do specific types of activity to improve specific parts of the body in specific ways.
Different events can require very different forms of training.

 For example, if you’re training for a weightlifting competition, it’s no use going
swimming every day.
 You need to concentrate on strength training for your arms and legs.

You need to train specifically to develop the right…

 Muscles–if your sport requires a lot of running, work mainly on your legs.
 Type of Fitness–do you need strength, speed, stamina or a combination?
 Skills–you need to practice any relevant skills like kicking, serving and passing.

Note: specific individuals respond differently to the same exercise. Training may need
to be adapted to suit the needs of different participants.

PRINCIPLE OF PROGRESSION

Means gradually increasing the amount of exercise you do. When a performer first starts
exercising, their levels of fitness may be poor. If a coach increases the training too quickly, the
body will not have time to adapt and this may result in injury. Slow and steady progress is the
best way forward.

 For example, if you were training for a 10 km run, you might start by going for two 30
minute runs a week.

 You could then increase the time you run for by 3 minutes each week .
Gradually increasing the frequency, intensityand durationof fitness sessions is an important
factor in developing an effective training programme. In terms of type of training, progression
should be based on the principle of moving from easy activities to difficult ones.Moderation is
the Key.
Note:
Moderation means achieving a balance between not training enough and overtraining.
Achieving the right balance is very important. Without proper rest and recovery time,
performers can become too tired to train effectively and become stressed and irritable. Even
worse, overtraining can lead to injury. This can occur through overstressing joints and
tissues, or through poor technique resulting from exhaustion

PRINCIPLE OF OVERLOAD

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Fitness can only be improved by training more than you normally do. Unless the body is
subjected to increased demands, improvements in physical fitness will not be made. If a
physical fitness programme is to be effective, it must place increased and specific demands on
the body. If training levels remain the same, then the programme will only be maintaining the
participant level of fitness, not improving it.

The FITT principle

There are four ways to achieve overload in an exercise programme. They can easily be
remembered using the mnemonic, FITT.

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. stands for:

 Frequency–how often you train.

 Intensity–how hard you train.
 Time(or duration) –how long you train for.
 Type–the kind of training you do.

Frequency

How often you exercise/train.

 For Cardiovascular Exercise: Exercise Guidelines suggest moderate exercise five days a
week or intense cardio three days a week to improve your health. For weight loss, you
may need to do up to six or more days a week.

 For Strength Training: The recommended frequency here is 2-3 non-consecutive days a
week (at least 1-2 days between sessions.)
Note:

 How often you should train depends on what you wish to achieve.
 The National Institute for Health and Clinical Excellence suggests that to maintain health,
you should do 30 minutes of moderate exercise 5 times a week.
 However, if you wish to become an intermediate or elite competitor in any sport, you will
need to train much more frequently.
 Training is best done regularly, rather than at random intervals

Intensity

How hard you train/How hard you work during exercise.

 For Cardiovascular Exercise: The general rule is to work in your target heart rate zone
(60-85% or 120-180) and focus on a variety of intensities to stimulate different energy
systems.

 For Strength Training: The exercises you do (at least 8-10 exercises), the amount of
weight you lift and your reps and sets determine the intensity of your strength
workouts. In general, you want to lift enough weight that you can only complete the
desired number of reps (around 1-3 sets of 8-16 reps of each exercise).

FITT: Intensity –Energy Systems

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Intensity refers to how hard you work during your training sessions. A good way to measure
intensity is to monitor a performer’s heart rate. The harder you work, the faster your heart
beats. Heart rate can indicate which energy system is being used.

FITT: Intensity –Maximum Heart Rate (MHR)In order to train the correct energy system, you
need to calculate your maximum heart rate (MHR).Your maximum heart rate is the fastest that
your heart can beat. It depends on your age and can be estimated using the following formula:

Heart rate is measured in beats per minute.

Maximum heart rates can be shown on a graph:

Maximum Heart Rate = 220 – Age

FITT: Intensity – Training Zones

 Aerobic respiration –means respiration ‘with oxygen’. When exercise is not too fast and
at a constant, steady rate, the heart can keep the muscles fully supplied with oxygen.

Note: If a performer wishes to train their aerobic system, they should train at
between 60% and 80% of their maximum.

 Anaerobic respiration –means respiration ‘without oxygen’. If the exercise is fast or

intense and done in short bursts, the heart cannot supply oxygen to the muscles as fast
as the cells are using it.

Note: If a performer wishes to train their anaerobic system, they should train at between
80% and 90% of their maximum.

The precise percentage level you train at will be based upon your current level of fitness:

 An unfitperformer looking to improve their aerobic fitness would train at 60%of their
maximum heart rate.
 A fitperformer looking to improve their aerobic fitness would train at more like 80%of
their maximum heart rate.
 80% to 90%of MHR –Training in the anaerobic zone increases strength and power. As
you approach 90% of the performer’s maximum heart rate, training time will have to get
shorter and it will take more time for the performer to recover. This is because
anaerobic exercise produces lactic acid, which builds up in the muscles. When there is
too much lactic acid, the performer must stop.
 60% to 80%of MHR –Training between these levels will improve a performer’s stamina
(or aerobic fitness) levels.Lactic acid is not produced during aerobic exercise. Performers
can train aerobically for much longer periods.

Time

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(or duration) How long you train for/How long you exercise.
 For Cardiovascular Exercise: The exercise guidelines suggest 30-60 minutes of cardio (or
working your way up to that). How long you exercise will not just be dependent on your
fitness level, but also your intensity. The harder you work, the shorter your workouts
will be.
 For Strength Training: How long you lift weights depends on the type of workout you're
doing and your schedule. For example, a total body workout could take up to an hour,
whereas a split routine could take less time.

Intensity will affect the time (or duration) of each training session. The length of session
required to achieve improvements depends on how hard a performer is training.

 To achieve improvements in aerobic fitness, you should aim to spend at least 20

minutesper session in the target zone.
 However, time will vary greatly depending on the activity the performer is training for.
 If they are training for a marathon, they may need to spend several hours at a time in
the aerobic zone.
 A sprinter, on the other hand, will need to spend relatively little time actually exercising
–their sessions are likely to consist of many short, high intensity bursts with lengthy
rests in-between.

Type
The kind of training you do/The type of activity you are doing.
 For Cardiovascular Exercise: Any activity that gets your heart rate up counts as cardio -
Running, walking, cycling, dancing, swimming, sport-related activities, etc.
 For Strength Training: This pretty much includes any exercise where you're using some
type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight
exercises can also be considered a form of strength training, as well, although building
strength will likely require more resistance.

If your aim is simple health related fitness, then the type of exercise you do does not matter
very much –it just needs to raises your pulse into the aerobic zone for about 20 minutes.
You could even include activities like gardening, walking the dog or just dancing round your
kitchen. However, if you are training for a specific event or competition, then the type of
exercise you do is very important.
Important Note: Overload can be achieved by changing the type of exercise – for example, you could
lift the same weight but in a different way and using different muscles.

F.I.T.T. PROGRAM SAMPLES

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  Daily Exercising
 Follow Philippines
Food Guide

PRINCIPLE OF REVERSIBILITY

Unfortunately, most of the adaptations which result from training are reversible.
This simply means that unless you keep training, any fitness gains will be lost.

Fitness will be lost if the training load is reduced (meaning overload is not achieved) or if a
performer stops training, for example, if they are injured. Coaches need to ensure that long
periods of inactivity are avoided when possible.

Note :Endurance can be lost in a third of the time it took to achieve! Strength declines
more slowly, but lack of exercise will still cause muscles to wither (atrophy).

PRINCIPLE OF TEDIUM

When planning a training programme, it is important to vary the training a bit to prevent
performers becoming bored. If every training session is the same, a performer can lose
enthusiasm and motivation for training. You should include a variety of different training methods
or vary the type of activity.

Note :

 Why can it sometimes be difficult to avoid tedium while obeying the first
principle –specificity?
 Training for endurance events can be particularly boring. Tedium is less of a
problem in team sports.
 Interval of Training is periods of work and periods of rest, with variations of the
two.

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FITNESS AND EXERCISE TRAINING PROGRAM SAMPLES

FITNESS AND EXERCISE TRAINING PROGRAM SAMPLES(blank)

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Unit III: FITNESS AND EXERCISE and FOOD INTAKE PROCESS

Food and Nutrition

Food and nutrition are the way that we get fuel, providing energy for our bodies. We need to
replace nutrients in our bodies with a new supply every day. Water is an important component
of nutrition. Fats, proteins, and carbohydrates are all required. Maintaining minerals are also
important to maintaining good health.

A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist
of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such
as whole wheat and brown rice should also play a part in your diet.

Good nutrition also involves avoiding certain kinds of foods. Sodium is used heavily in
processed foods and is dangerous for people with high blood pressure.Fried food, solid fats,
and trans fats found in margarine and processed foods can be harmful to heart health, refined
grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also
bad for long-term health, especially people with diabetes. Alcohol can be dangerous to health
in amounts more than one serving per day for a woman and two per day for a man.There are
many high-quality, free guidelines available for healthy eating plans that give more details on
portion size, total calorie consumption, what to eat more of, and what to eat less of to get
healthy and stay that way.

Food
Is any substance consumed to provide nutritional support for an organism. It usually of plant or
animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins
or minerals.

The substance is ingested by an organism and assimilated by the organism`s cells to provide
energy, maintain life, or stimulate growth.Food safety and food security are monitored by
agencies like the International Association for Food Protection, World Resources Institute.
World Food Programme, Food and Agriculture Organization, and International Food
Information Council. They address issue such as sustainability, biological diversity, climate
change, nutritional economics, population growth, water supply, and access to food.

Nutrition
Is the science that interprets the interaction of nutrients and other substances in food in
relation to maintenance, growth, reproduction, health and disease of an organism.It includes
food intake, absorption, assimilation, biosynthesis, catabolism, and excretion. The diet of an
organism is what it eats, which is largely determined by the availability and palatability of foods.
For humans, a healthy diet includes preparation of food and storage methods that preserve
nutrients from oxidation, heat or leaching, and that reduce risk of foodborne illness.

Health
Is the ability of a biological system to acquire, convert, allocate, distribute and utilize energy
with maximum efficiency. The World Health Organization (WHO) defined human health in a
broader sense in its 1948 constitution as “a state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity”.

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 HOW MUCH DO YOU HAVE TO MUNCH

PLANNING WHAT YOU EAT

Note: ANY EXERCISE PROGRAM WILL BE USELESS IF YOU DON’T PLAN WHAT YOU EAT

MEAL PLAN/ FOOD LOG SAMPLES(blank)

Food Journal Log

Date: _________________ Name: _________________________

Your daily nutrition journal is used to record the types and amounts of food and drinks that you
consume daily.
My motto: “If you bite it, write it!” Be honest with yourself.
Inspirational Quote: “To know what has to be done, then do it, comprises the whole
philosophy of practical life.” – Sir William Osier
Make notes of any stressful situations, feelings (excited, motivated, defeated, floundering, etc),
hunger and satiety cues or questions you may have. Fill out the journal for 1-2 weeks.
Goal setting
Make goals that are S.M.A.R.T. (specific, measurable, attainable, realistic, and can be achieved
within the estimated time frame). Think about it! These goals will help you to stay focused and
keep you on track.
Nutrition Related goals:
1. ___________________________________________________________________
2. ___________________________________________________________________
3. ___________________________________________________________________
Other notes: _________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

By: Courtney Walberg, RD, NASM-CPT CWnutritionforbodyandmind.com PAGE 1

Sample
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Day: ___1/15/2010_
Meal or Snack Time Intake: Food / Drink
(please be specific regarding amounts: cups or ounce
equivalents)
Breakfast 7 AM 1 cup steel cut oatmeal, 1/2 cup organic
blueberries, 1 cage free hard boiled egg, 8-12 oz.
water, 1 cup black coffee
Snack 10 AM Medium sized apple and 2 tbsp. almond butter
Lunch 1 PM Thai chicken wrap in whole wheat tortilla, side
salad with mixed greens, tomatoes, cucumbers
and balsamic vinegar, 8 oz. unsweetened iced tea
Snack 3:30 PM 1 low fat mozzarella string cheese and 1 oz.
whole wheat crackers
Dinner 6:30 PM 3 oz. grilled salmon, 1/2 cup cooked spinach, 1/2
cup brown rice with 1 tbsp. olive oil
Snack/Dessert 9 PM 1 cup nonfat Greek yogurt and mixed fruit bowl
(1/2 banana, 1/2 cup strawberries and raspberries
mixed)

 Water (cups per day): 7 (Goal 8 cups per day)

 Skipped meal(s)? Yes, I skipped breakfast because I was running late to work. (Goal is to not
skip meals)
 Dinned at a fast food restaurant? No, I didn’t have a craving this week. (It is okay to dine out.
Goal is to choose food items wisely and eat in moderation).
 Late night eating? Yes, I was out with friends and had chicken wings at 11pm. (It is not horrible
to eat late if you are actually hungry. However, choose lighter food items in moderation
instead of the heavy, greasy foods that leave you feeling overly full and uncomfortable before
bed)
 Notes (feelings, concerns, questions, hunger cues): I’m trying hard to eat more fresh
vegetables. Am I using too much butter? Which foods are considered refined sugars?
Oftentimes I feel too full after eating.

By: Courtney Walberg, RD, NASM-CPT CWnutritionforbodyandmind.com PAGE 2

Day : ________________
(Make copies of this sheet depending on how many days you want to record).
For initial evaluation, I recommend 1-3 days. Discipline is key. Good Luck!
Meal or Snack Time Intake: Food / Drink
(please be specific regarding amounts: cups or ounce
equivalents)
Breakfast
Snack
Lunch
Snack
Dinner
Snack/Dessert

 Water (cups per day):

_____________________________________________________
 Skipped meal(s)? _________________________________________________________
 Dinned at a fast food or other restaurant? _______
o Which restaurant (type of food) and what did you order?____________________
 Late night eating?________________________________________________________
 Notes (feelings, concerns, questions, hunger cues):
_______________________________________________________________________
______________________________________________________________________
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MEAL PLAN/ FOOD LOG SAMPLES(blank)

Food Journal Log Short Term Goal Duration: From:__________ to __________

Name: _________________________ Date:___________

My motto: “___________________________________________________”
Inspirational Quote:
“______________________________________________________________________”
Who Said It:_____________________________________________________________

Goal setting
Make goals that are S.M.A.R.T. (specific, measurable, attainable, realistic, and can be achieved
within the estimated time frame). Think about it! These goals will help you to stay focused and
keep you on track.
Nutrition Related goals:
1. ___________________________________________________________________
2. ___________________________________________________________________
3. ___________________________________________________________________
Other notes: _________________________________________________________
_____________________________________________________________________
_____________________________________________________________________

Time :

Time :

 Skipped meal(s)? _________________________________________________________

 Dinned at a fast food or other restaurant? _______
o Which restaurant (type of food) and what did you order?____________________
 Late night eating?
______________________________________________________________

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 Notes (feelings, concerns, questions, hunger cues):
________________________________________________________________________
________________________________________________________________________

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