#44

RAVANERA, ADIEL A.
CED 11-201A

MISSION
To develop globally competitive and socially responsible professionals through
technology-driven instructions, innovative researches and sustainable extension
programs that will enhance the lives of people in the communities.

VISION
A leading technology-driven university responsive to the development needs of
changing societies.

GOALS
Committed to produce multi-literate, innovative, highly motivated educators equipped
with positive values and attitudes, appropriate training, and 21st century skills
responsive to the development needs of the global and local societies.

OBJECTIVES 
1. To produce competent teachers who are effective facilitators of learning and who
uphold professional, ethical, and moral standards of teaching and learning
2. To harmonize theories and modern pedagogies through relevant research and field
studies;
3. To develop research-drawn, quality instructional materials and production activities to
enhance teaching-learning process;
4. To embrace and keep abreast with the emerging trends of teaching methodologies,
systems, assessment forms and educational technologies in a dynamic world;
5. To carry out research-driven extension activities, responsive to the needs of the
society with productive and self-reliant citizens.
#44
RAVANERA, ADIEL A.
CED 11-201A
Definition of Fitness Exercise

"Physical activity," "exercise," and "physical fitness" are terms that describe different
concepts. However, they are often confused with one another, and the terms are
sometimes used interchangeably. This paper proposes definitions to distinguish them.
Physical activity is defined as any bodily movement produced by skeletal muscles that
results in energy expenditure. The energy expenditure can be measured in kilocalories.
Physical activity in daily life can be categorized into occupational, sports, conditioning,
household, or other activities. 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. These definitions are offered as an interpretational
framework for comparing studies that relate physical activity, exercise, and physical
fitness to health.

Benefits of Physical Fitness

-reduce your risk of a heart attack 
-manage your weight better 
-have a lower blood cholesterol level 
-lower the risk of type 2 diabetes and some cancers 
-have lower blood pressure 
-have stronger bones, muscles and joints and lower risk of developing-osteoporosis 
-lower your risk of falls 
-recover better from periods of hospitalization or bed rest 
-feel better – with more energy, a better mood, feel more relaxed and sleep
Better
. 
Impact of Fitness Exercise
The greatest benefit of a regular exercise program is an improvement in overall fitness.
As discussed above, appropriate exercise improves muscular strength and endurance,
body composition, flexibility, and cardiorespiratory endurance. The level of maximal
oxygen intake or cardiorespiratory endurance is not by itself of great importance to most
individuals.

Training Principles and Components of Physical Training

- Frequency – Number of sessions per week – Consider recovery time
- Intensity – Increasing the difficulty of the exercise you do. For example, running at 12
km/h instead of 10 or increasing the weight you are squatting with.
- Time – speed you react to a stimulus • Brain to react to input senses, process, select
response and activate muscles.
-Type – Increase the difficulty of the training you are doing.
- Progression – this is the change in overload in response to adaptation.
- Specificity – replicating the requirements of the sport into training.
- Overload – Increasing and progressing existing training levels – Controlled carefully
using frequency, intensity, time & type.
Nutrition and Eating Habits (Weight Management – proper practices to maintain, lose
gain and Proper Hydration)
Weight management refers to a set of practices and behaviors that are necessary to
keep one's weight at a healthful level. It is preferred to the term "dieting," because it
involves more than regulation of food intake or treatment of overweight people.

Proper practices to maintain weight

1. Exercise Often
2. Try Eating Breakfast Every Day
3. Eat Lots of Protein
4. Weigh Yourself Regularly
5. Be Mindful of Your Carb Intake
6. Lift Weights
7. Be Prepared for Setbacks
8. Stick to Your Plan All Week Long (Even on Weekends)
9. Stay Hydrated
10. Get Enough Sleep
11. Control Stress Levels
12. Find a Support System
13. Track Your Food Intake
14. Eat Plenty of Vegetables
15. Be Consistent
16. Practice Mindful Eating
17. Make Sustainable Changes to Your Lifestyle

Proper practices to lose weight

1. Make sure you're ready
2. Find your inner motivation
3. Set realistic goals
4. Enjoy healthier foods
5. Get active, stay active
6. Change your perspective

Proper practices to gain weight

Don't drink water before meals. This can fill your stomach and make it harder to get in
enough calories.
Eat more often. Squeeze in an additional meal or snack whenever you can, such as
before bed.
Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-
quality protein and calories.
Try weight gainer shakes. If you’re really struggling then you can try weight
gainer shakes. These are very high in protein, carbs and calories.
Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as
smaller plates cause people to automatically eat less.
Add cream to your coffee. This is a simple way to add in more calories.
Take creatine. The muscle building supplement creatine monohydrate can help you
gain a few pounds in muscle weight.
Get quality sleep. Sleeping properly is very important for muscle growth.
Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat
the calorie-dense and protein-rich foods first. Eat the vegetables last.
Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often
leads to weight gain.

Proper Hydration

 Drink adequate fluids for 24 hours before your sporting event. Your urine should be
light colored to almost clear. If you urinate every 45 minutes (or more frequently),
back off the fluids. You may be drinking too much.
 Drink 10-17 ounces of fluids two hours before your athletic event.
 Drink regularly during practice and pre-match warm-ups.
 During exercise try to drink fluids at a rate that matches your sweat loss.
 Drink cool fluids (59-72 degrees)
 Weigh yourself before and after an athletic event. Weight lost during the event
correlates to lost body water. Each pound lost should be replaced with 16-24 ounces
of fluid.