Exercise Concepts Module 1

Bachelor of Technology Livelihood Education (Isabela State University)

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PHYSICAL ACTIVITIES TOWARD
HEALTH AND FITNESS 2

Module 1
(4 hrs.)

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 Physical Activities Toward Health and Fitness 2 2

Module 1 EXERCISE CONCEPT

Objectives

Students will be able to:

• Define and explain exercise.
• Differentiate the types of physical exercise according to its effect in the body.
• Identify and discuss the principles of exercise and sports training.
• Give the importance of physical exercise in attaining physical fitness.
• Apply principles of exercise in a specific training situation.

Definition

Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. Exercise enhances or maintains physical fitness and overall
health and wellness. It consists of cardiovascular conditioning, strength and resistance training, and
flexibility. It is performed for various reasons, including increasing growth and development,
preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight
loss or maintenance, improving health and also for enjoyment. Many individuals choose to exercise
outdoors where they can congregate in groups, socialize, and enhance well-being.
Physical exercise can also include training that focuses on accuracy, agility, power, and
speed. Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady
running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the
improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic
pressure to rise significantly, albeit transiently, during the performance of the exercise
Physical exercise is important for maintaining physical fitness and can contribute to
maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone
density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical
risks, and strengthening the immune system. Some studies indicate that exercise may increase life
expectancy and the overall quality of life. People who participate in moderate to high levels of
physical exercise have a lower mortality rate compared to individuals who by comparison are not
physically active.
Now, let us find out how exercise can improve your life.

Benefits of Exercise
Regular exercise and physical activity may;

• Help you control your weight. Along with diet, exercise plays an important role in
controlling your weight and preventing obesity. To maintain your weight, the

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calories you eat and drink must equal the energy you burn. To lose weight, you must use
more calories than you eat and drink.
• Reduce your risk of heart diseases. Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps lower
your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.
Regular exercise can also lower your blood pressure and triglyceride levels.
• Help your body manage blood sugar and insulin levels. Exercise can lower your
blood sugar level and help your insulin work better. This can cut down your risk for metabolic
syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can
help you to manage it.
• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain when
you stop smoking.
• Improve your mental health and mood. During exercise, your body releases chemicals
that can improve your mood and make you feel more relaxed. This can help you deal with
stress and reduce your risk of depression.
• Help keep your thinking, learning, and judgment skills sharp as you
age. Exercise stimulates your body to release proteins and other chemicals that improve the
structure and function of your brain.
• Strengthen your bones and muscles. Regular exercise can help kids and teens build
strong bones. Later in life, it can also slow the loss of bone density that comes with age.
Doing muscle-strengthening activities can help you increase or maintain your muscle mass
and strength.
• Reduce your risk of some cancers, including colon, breast , uterine, and
lung cancer.
• Reduce your risk of falls. For older adults, research shows that doing balance and muscle-
strengthening activities in addition to moderate-intensity aerobic activity can help reduce your
risk of falling.
• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
• Increase your chances of living longer. Studies show that physical activity can reduce
your risk of dying early from the leading causes of death, like heart disease and some cancers.

HOW CAN YOU MAKE EXERCISE A PART OF YOUR REGULAR ROUTINE?

• Make everyday activities more active. Even small changes can help. You can take the
stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an
email. Wash the car yourself. Park further away from your destination.

• Be active with friends and family. Having a workout partner may make you more likely
to enjoy exercise. You can also plan social activities that involve exercise. You might also
consider joining an exercise group or class, such as a dance class, hiking club, or volleyball
team.

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• Keep track of your progress. Keeping a log of your activity or using a fitness
tracker may help you set goals and stay motivated.

• Make exercise more fun. Try listening to music or watching TV while you exercise. Also,
mix things up a little bit - if you stick with just one type of exercise, you might get bored.
Try doing a combination of activities.

• Find activities that you can do even when the weather is bad. You can walk in a
mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

Types of Exercise

Physical exercises are generally grouped into three types, depending on the overall effect they
have on the human body: aerobic exercise, strength training exercise, and stretching exercise. It is not
essential that all three components be performed during the same workout session.

1. AEROBIC EXERCISE

Aerobic exercise helps strengthen your heart and lungs. Aerobic exercise also helps relax blood
vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation,
boost mood, and raise "good" HDL cholesterol. Combined with weight loss, it can lower "bad" LDL
cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke,
type 2 diabetes, breast and colon cancer, depression, and falls.

The factors that affect aerobic exercise include how often you perform aerobic activity, the
amount of time you spend at each session and the intensity (or percentage) of your maximum heart
rate. Perform aerobic exercise:

• 3–5 times per week;

• 20–60 minutes each time;
• 60–85 percent of your maximum heart rate; or
• 50–60 percent of your maximum heart rate if you are just starting an exercise
program or have a heart condition

At first, 3 times per week, for 20 minutes, at 60 percent of your heart rate may be enough activity
for you. As your conditioning improves, increase the number of days per week, and the time and
intensity of your exercise.

Remember that if your schedule is tight, it is better to exercise for a shorter period of time that not
at all.

MAXIMUM HEART RATE

A person’s heart rate is the measure of heart beats per minute. Your maximum heart rate is
the heart rate you should reach when exercising at a maximal exertion level. To calculate your
maximum heart rate, subtract your age from 220.

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For example, if you are 18 years old, your maximum heart rate is 190: (220 – 18 = 202).

TARGET HEART RATE

Target heart rate is 50–85 percent of your maximum heart rate. Exercising within your target
heart rate zone allows you to maximize your cardiorespiratory fitness level. For example, if your
maximum heart rate is 190, then the lower-end of your target heart rate zone is 95 heartbeats per
minute (0.50 x 190 = 95).

If you are just starting an exercise program, or if you have a heart condition, your physician
may recommend you begin exercising at 50–60 percent of your maximum heart rate. If you have been
active, and do not have a heart condition, exercising at 60–65 percent of your maximum heart rate
may be a good place to begin. Once the target heart rate you choose becomes too easy for you,
incrementally increase your target heart rate to the upper- end (85 percent) of your target heart rate
zone (0.85 x 190 = 162 heartbeats per minute).

Determining your target heart rate requires periodic measuring. The best way to measure your
heart rate is to purchase a heart rate monitor.

2. STRENGTH TRAINING

Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers
blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in
the lower back and joints.

Strength training can help tone muscles, increase strength and bone density, improve posture and
even reduce the potential for injury. In addition, strength training helps increase your metabolism,
allowing you to burn more calories on a daily basis. You should participate in a strength training
routine that incorporates all of your major muscle groups 2–3 times a week.

Most fitness centers offer various fitness machines, free-weights and other tools designed to help
increase muscle strength. Fitness and department stores also sell fitness equipment and strength
training videos for home use. Before you begin your strength training routine, we recommend you
receive instruction from your gym staff or a personal trainer.

3. Flexibility Training

Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are
healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don't
function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint
pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie
your shoes.

Likewise, stretching the muscles routinely makes them longer and more flexible, which increases
your range of motion and reduces pain and the risk for injury.

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Aim for a program of stretching every day or at least three or four times per week.

Principles of Exercise
There are specific principles that can be applied to any exercise program. Understanding these
exercise principles will increase a person’s chance of success with his/her exercise program.

1. Specificity

This principle is often ignored or misunderstood. However, it is one of the most important.
Simply stated, specificity means that your work outs should much the physical demands of the desired
outcome. Improving your ability in a sport is very specific. For example, if you want to lose weight,
your workouts should be low to moderate intensity for at least 20 minutes. This type of workout will
burn fat for fuel. If you want to win a race, then you must increase the intensity of the workout not
the time. If you want to be a great pitcher, running laps will help your overall conditioning but
won’t develop your skills at throwing or the power and muscular endurance required to throw a
fastball fifty times in a game. Swimming will help improve your aerobic endurance but won’t develop
tissue resiliency and muscular endurance for your running legs.

Keep this in mind if you have specific goals, design your workouts to help the benefits
that you desire.

2. Progression

The principle of progression specifies that physical fitness activities should start slowly and
increase according to the fitness levels of the students. The incorporation of the principle of
progression into an exercise program can be compared to starting a saving account. The account is
opened with a small amount of money. Deposits are made little by little, and slowly the account
grows. Most people do not get rich overnight. Similarly, it takes time to develop optimal levels of
physical fitness.

Once the initial level of physical fitness is determined, the intensity, time, and frequency of
the activities may be increased gradually. The longer one has been inactive, the longer it will take to
achieve an optimal level of fitness. It may take several months to a year to attain a desirable fitness
level. Progressing too quickly may result in soreness, frustration, and even injury. Students are
encouraged to progress at their own rate.

To reach the roof of your ability, you have to climb the first flight of stairs before you can exit
the 20th floor and stare out over the landscape. You can view this from both a technical skills
standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need
to be able to maintain your body position and breathing pattern well enough to complete the distance.
In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to
repeat the necessary motions enough times to finish.

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3. Overload

In order to continue to improve and maintain your training effects, once you have adapted to a
workout level, you must stimulate your body beyond its applied, by increasing the frequency,
intensity or time of exercise, to each of the health-related fitness components.

To increase strength and endurance, you need to add new resistance or time/intensity to your
efforts. This principle works in concert with progression. To run a 10- kilometer race, athletes need to
build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation
as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks
injury. The same principle holds true for strength and power exercises.

Once the initial level of physical fitness is determined, the intensity, time, and frequency of
the activities may be increased gradually. The longer one has been inactive, the longer it will take to
achieve an optimal level of fitness. It may take several months to a year to attain a desirable fitness
level. Progressing too quickly may result in soreness, frustration, and even injury. Students are
encouraged to progress at their own rate.

4. Recovery

The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a long
season are necessary to ensure your body does not suffer from exhaustion or overuse injuries.
Motivated athletes often neglect this. At the basic level, the more you train the more sleep your body
needs, despite the adaptations you have made to said training.

5. F.I.T.T Principle

The FITT Principle (or formula) is a great way of monitoring your exercise program. The
acronym FITT outlines the key components of an effective exercise program, and the initials F, I, T,
T, stand for: Frequency, Intensity, Time and Type.

Frequency
Frequency is a key component of the FITT Principle. It refers to the frequency of exercise
under taken or how often you exercise. Remember that it’s important to know why you’re exercising
and what you want to achieve before rushing into any exercise program.

Adjust the number of times you exercise per week to reflect your current fitness level, the
time you realistically have available, your other commitments like family and work, and the goals
you’ve set for yourself.

Example: Frequency – 5 to 6 times per week

Intensity
This is an extremely important aspect of the FITT principle and is probably the hardest factor
to monitor. This refers to the intensity of exercise under taken or how hard you exercise. A factor in
establishing intensity is the initial fitness level of the student. Exercising too hard, too soon may result
in injury and frustration.

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The best way to gauge the intensity of your exercise is to monitor your heart rate. There are a
couple of ways to monitor your heart rate but the best way by far is to purchase an exercise heart rate
monitor. These can be purchased at most good sports stores and retail from P1,550 to P2,500. They
consist of an elastic belt that fits around your chest and a wrist watch that displays your exercise heart
rate in beats per minute.

If you don’t want to spend the money on a heart rate monitor, simply count your heart rate
over a 15 second period. All you need is a wrist watch that has a “seconds” display. Feel for your
heart beat by either placing your hand over your heart or by feeling for your pulse in your neck or on
your wrist. Count the beats over a 15 second period and then multiply by 4. This will give you your
exercise heart rate in beats per minute.
Example: Intensity – Moderate

Time
The time you spend exercising is also an important part of the FITT Principle. This
refers to the time you spend exercising or how long you exercise for.

The time dedicated to exercise usually depends on the type of exercise undertaken, upon
one’s fitness level and is increased gradually. Twenty to sixty minutes of continuous exercise is
usually recommended for improvements in cardiovascular endurance, however an accumulation of
shorter exercise sessions can also cause significant benefits.

For example, for weight loss, more time is required; at least 40 minutes of moderate weight
bearing exercise. However, when talking about the time required for muscular strength
improvements, time is often measured as a number of “sets” and “reps.” A typical recommendation
would be 3 sets of 8 reps.

Example: Time – Anywhere from 15 to 60 minutes

Type
The type of activities that will improve cardiovascular endurance and burn fats. Like
time, the type of exercise you choose will have a big effect on the results you achieve. This refers to
the type of exercise undertaken or what kind of exercise you do. That’s why it’s important to know
what you want to gain from your efforts.

All aerobic activities which last for 20 minutes or longer burn fat for fuel, so not only are they
excellent for general health, but also improved body composition.

For example, if you’re looking to improve your cardio-vascular fitness, then exercises like
walking, jogging, swimming, bike riding, stair climbing, aerobics and rowing are very effective. For
weight loss, any exercise that using a majority of your large muscle groups will be effective. To
improve muscular strength the best exercises, include the use of free weights, machine weights and
body weight exercises like push-ups, chin-ups and dips.

Components of Exercise session

The sequence of a workout should be as follows: warm-up, conditioning or work-out, cool-

down, and stretching.

Warm up

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Warm up prepare for physical exertion or a performance by exercising or practicing gently

beforehand. Warm-up at least 5–10 min of light-to-moderate intensity cardiorespiratory and
muscular endurance activities
Warming up helps prepare your body for aerobic activity. A warm-up gradually revs up your
cardiovascular system by raising your body temperature and increasing blood flow to your muscles.
Beginning vigorous exercise without some kind of warm-up is not only difficult physically and
mentally, but it can also contribute to musculoskeletal injuries.

neck tilt neck rotation chest expansions side arm raises

•
arm rotation torso rotation hops on the spot side-to-side hops

Work out

A practice or exercise to test or improve one's fitness

for athletic competition, ability, or performance. A
test of one's ability, capacity, stamina, or suitability.
Conditioning at least 20– 60 min of aerobic,
resistance, neuromotor, and/or sports activities
(exercise bouts of 10 min are acceptable if the
individual accumulates at least 20–60 min per day of
aerobic exercise).

Cool down

After workout, heart rate should be lowed gradually

by slowly reducing the intensity of the exercise.
Sudden stops are not recommended and can lead to
muscle cramps, dizziness, and
blood pooling in the legs.

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Cool down is the act or an instance of allowing

physiological activity to return to normal gradually
after strenuous exercise by engaging in less strenuous
exercise. Cool-down at least 5–10 min of light-to-
moderate intensity cardiorespiratory and muscular
endurance activities. Cooling down after your
workout allows for a gradual recovery of pre-exercise
heart rate and blood pressure.

NUTRITION AWARENESS
Why is nutrition important?
Most of us DO know what healthy eating is all about: less fried food, less sugar and
more vegetables and fruits. When it comes to having good nutrition however, too many of us
don’t know the full details of the benefits of good nutrition and how to go about achieving it.
Nutrition is an essential aspect of a healthy lifestyle and the importance of getting it
right cannot be overstated – let’s start by going into the benefits of having a nutritious diet.
A healthy diet may help to prevent certain long-term (chronic) diseases such as heart
disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers
and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It
is general advice for most people. The advice may be different for certain groups of people,
including pregnant women, people with certain health problems or those with special dietary
requirements.
How Good Nutrition Boosts Your Health?
• Weight management
A lot of us mistakenly associate weight-loss with fad diets, but eating a nutritious diet is
really the best way to go about maintaining a healthy weight and at the same time attaining the
necessary nutrients for healthy body function. Swapping unhealthy junk food and snacks out for
nutritious food is the first step to keeping your weight within a healthy range relative to your body
composition, without the need to jump on the fad-diet bandwagon.
• Protecting you from chronic diseases
Many chronic diseases such as type-2 diabetes and heart disease are caused by poor nutrition
and obesity. With 1 in 9 Singaporeans suffering from diabetes, the emphasis on good nutrition
is higher than ever. Taking a preventive approach with a whole food-based nutrition plan also
reduces the risk of developing other related diseases such as kidney failure.

• Strengthening your immune system

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Our immune system requires essential vitamins and minerals in order to function optimally.
Eating a wholesome and varied diet ensures your immune system functions at peak performance and
guards against illnesses and immunodeficiency problems.
• Delaying the onset of ageing
Certain types of food such as tomatoes and berries can increase vigor and improve
cognitive performance, all the while protecting your body against the effects of ageing.
• Supporting your mental well-being
Eating the right foods can actually make you happier – nutrients such as iron and omega-3
fatty acids found in protein-rich food can boost your mood. This contributes to better overall mental
well-being and protects you against mental health issues.
Healthy eating is all about eating balanced proportions of nutrient-rich foods from the
various food groups, as well as adopting several healthy eating habits.
How To Improve Your Nutrition?
1.) Drink Water
Water is the most important thing we could ever factor into our diets. Water makes up
60% of our bodies. It regulates our internal body temperature, transports carbohydrates and
proteins, assists in flushing waste, acts as a shock absorber for the brain, spinal cord, and fetus;
forms saliva, and lubricates joints.
It can also greatly affect our eating habits. The more water we ingest, the more our stomachs
are filled. Meaning, we feel less hungry since water occupies most of the surface area in our
stomach. Nutritionally speaking, if we drink more water instead of high-sugar drinks, the less
caloric intake we have.
2.) Whole Grains
Although it depends on your demographic, at least half of all grains we consume should be
whole grains. Whole grains include:
- Whole wheat flour
- Bulgur (cracked wheat)
- Oatmeal
- Whole cornmeal
- Brown rice.
The grains to avoid are refined grains. These grains are milled to give grains a longer
shelf-life, but they become enriched, meaning certain B vitamins and iron are added back after
processing. Refined grains include, white flour, degermed cornmeal, and white rice.
3.) Portion Control
One of the main factors that sneak up on our eating habits are our portions. It’s no lie that
most of us love food, and the more we love it, the more we eat it. It’s important to portion and limit
our servings.
The common way to do this is to read the nutrition label. On the back of each food product
are the nutrition facts, where they list serving sizes per container as well as calorie count.
Check your dietary guidelines on the food label to see what you can consume within the day.

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Other ways to maintain your portions is to track your options with a food tracker app,
measure out with measuring cups and/or buy containers that section it out for you.
4.) Vitamins
According to NIH.gov, vitamins are needed for normal cell function, growth, and
development. However, be aware of your intake. High doses of vitamins can be toxic. Make
sure to ask your health care specialist what is right for you.
5.) Trans Fats and Processed Foods
Avoid all trans fats. Trans fats raise your bad cholesterol and lower your good cholesterol, as
well as increases your risk of developing heart disease and stroke. It’s also associated with a
higher risk of developing type 2 diabetes. While trans fats are a huge no, processed foods can be
allowed.
Processed food can help you eat more nutrient-dense foods. Milk and juices sometimes are
fortified with calcium and vitamin D, and breakfast cereals may have added fiber. Canned fruit
(packed in water or its own juice) is a good option when fresh fruit is not available. Some
minimally processed food such as pre-cut vegetables and pre- washed, bagged spinach are quality
convenience foods for busy people.
If you want to minimize your intake of processed food, aim to do more food prep and
cooking at home. Base meals on whole foods including vegetables, beans and whole grains.
Watch out for hidden sugars and sodium. Make sure to look for these items not in the
nutrition label but in the products ingredients list. Soups, canned vegetables, and sauces have
added salt. Choose food labels with no salt added, low-sodium, or reduced- sodium to decrease the
amount you’re consuming.

Teaching And Learning Activities

----------cut this page and submit it to your teacher personally or online----------

Name: Score:
Course/Section: Date Submitted:

ACTIVITY 1

Review Questions
1. Why do we need to exercise?
2. How do I start an exercise program?
3. I have a hard time fitting exercise into my daily routine. How can I fit exercise
into my busy schedule?
4. Which exercise is best?
5. How can you make it more exciting and easier to stick with your exercise?

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Calculating Your Activity Index

Frequency: How often do you exercise?

If you exercise: Your frequency score is:
Less than 1 time a week 0
1 time a week 1
2 times a week 2
3 times a week 3
4 times a week 4
5 or more times a week 5

Duration: How long do you exercise?

If your total duration of exercise is Your duration score is:
less than 5 minutes 0
5-14 minutes 1
15-29 minutes 2
30-44 minutes 3
45-59 minutes 4
60 minutes or more 5

Intensity: How hard you do exercise?

If exercise results in: Your intensity score is:
No change in pulse from resting level 0
Slight increase in pulse from resting level 1
Slight increase in pulse and breathing 2
Moderate increase in pulse and breathing 3
Intermittent heavy breathing and sweating 4
Sustained heavy breathing and sweating 5

Multiply your three scores:

Frequency x Duration x Intensity = Activity index

To determine your activity index, refer to the following table:

If your activity index is: Your estimated level of activity is:

Less than 15 Sedentary
15-24 Low active
25-40 Moderate active Active
41-60 High active
Over 60

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Assessment Task

Direction: Answer the following questions below.

1. It is any bodily activity that enhances or maintains physical fitness and overall health
and wellness.
2. It helps strengthen your heart and lungs.
3. It can help tone muscles, increase strength and bone density, improve posture and even
reduce the potential for injury.
4. This exercise will burn you more calories on a daily basis. You can do these
exercises at work, home, or while on vacation.
5. How to compute maximum heart rate?
6. How often should I do strength training?
7. It is a great exercise to incorporate when beginning any exercise program.
8. What is the target heart rate of your maximum heart rate?
9. How often should I do an aerobic exercise?
10. What are the three types of exercise?

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