PE and Health 11 (HOPE 1) Quarter 1 (Week 3)

Module
Engaging in Moderate to
3 Vigorous Physical Activity

Understanding the importance of engaging in moderate to vigorous physical activity is

considerably a great habit in achieving good health and fitness, but it does not end
there. As you engage in physical activity you will meet and mingle with other people,
making you more sociable hence, resulting for your better social well- being.

ACTIVITY 1: Getting to know

Copy and answer!
Name: Age: BMI:
Resting Heart Rate: Gender: Height:
Maximal Heart Rate: No. of Heart beat/min: Weight:

You are supposed to design a personalized fitness plan. Arrange the following goals
according to level of importance. Use numbers 1-11, 1 being the most important and
11 being the least important.

____Improve cardiovascular fitness ____Improve performance for a specific

____Body-fat weight loss sport
____ Reshape or tone my body ____Increase strength
____Build more muscle ____ Improve mood and ability to cope
____Increase energy level with stress
____Improve flexibility ____Feel better/improved health
____Enjoyment

Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster compared to when you are at rest.
Doing aerobic exercises regularly strengthens your heart and lungs and trains your
cardiovascular system to manage and deliver oxygen more quickly and efficiently
throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in
nature, and can be maintained continuously for at least 10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat per minute, one must be knowledgeable of
the specific points in the body where the heartbeat can be felt. There are four
techniques in getting the heart beat per minute, and they are as follows.
 Aerobic fitness is the ability of the body’s
cardiovascular system to supply energy during
continuous physical activities such as biking and
running. Studies show that this type of exercise
provides many health benefits such as decreasing
risk for heart disease, stroke, high blood
pressure, type II diabetes and some cancers.
Examples of aerobic activities include walking at
a brisk pace, swimming, jogging, dancing, etc.

Muscular strength is the ability of the muscles

to exert a force during an activity such as lifting
weights. Muscle strengthening exercises involve
using your muscles to work against a resistance
such as your body weight, elastic bands or
weights.

Bone strengthening exercise, or any weight-

bearing activity that produces a force on the
bone, is also important to overall health for
children and adults. This force is usually
produced by impact with the ground and
results in bone growth in children and
healthy maintenance of bone density in
adults. Examples of bone strengthening
activities include jumping, walking, jogging,
and weight lifting exercises. As you can see,
some exercises such as walking or jogging
serve a dual purpose of strengthening our
bones and our aerobic system.

Muscular endurance, on the other hand, is how

many times you can lift a certain amount of
weight. Resistance training (also referred to as
weight training or strength training) helps
increase muscular strength and endurance.

Resistance Training. Strength exercises, such

as weight lifting, push-ups and crunches, work
your muscles by using resistance (like a
dumbbell or your own body weight.) This type of
exercise increases lean muscle mass, which is
particularly important for weight loss, because
lean muscle burns more calories than other
types of tissue.
Circuit training. It is when you
alternate between several exercises
(usually five to 10) that target
different muscle groups.

Flexibility exercises stretch your muscles and

may improve your range of motion at your
joints. They can improve your flexibility and
reduce your risk of injury during sports and
other activities. It is usually done in warm-up
exercise to condition the muscle and in the
Cooling down exercise to allow the body to
gradual transition in a resting or near-resting
state.

Static stretching is most often recommended for

general fitness. With this type, you slowly ease
into the position and hold for 10 to 30 seconds
before slowly releasing the stretch. Static
stretching should be performed with warm
muscles, such as after a warm-up or at the end
of a workout. There are two forms of static
stretching.

 Active Static: This form of stretching is used in

yoga and martial arts. The stretch is held by the
strength of agonist muscles (muscles responsible
for the movement). Think of the stretch across
the upper body during the Warrior II pose in
yoga. Your arms are extended as your back,
chest, and shoulders are stretched. The muscles
of the arms and shoulders are the agonist
muscles that allow you to hold this stretch.

 Passive Static: During this type of stretching,

you hold the limb to perform the stretch
without any assistance such as a bar or bands.
Think of a standing quadriceps stretch in
which you bend your leg behind you and hold
the foot, pulling the heel in close to your
bottom, which stretches the front of the upper
thigh.

Dynamic Stretching is stretching with

movement. The body transitions
gradually into a position and this
movement is repeated as you increase
your reach and range of motion.
Research has found that dynamic
stretching is less beneficial than static
stretching for increasing range of
motion, but unlike static stretching, it
is ideal during the pre-workout phase because it gently warms muscles while also
stretching them.
Intensity of physical activity
Intensity refers to the rate at which the activity is being performed or the magnitude of
the effort required to perform an activity or exercise. It can be thought of as how hard
a person works to perform the activity.
The intensity of different forms of physical activity varies between people. The intensity
of physical activity depends on an individual’s previous exercise experience and their
relative level of fitness. Consequently, the examples given below are provided as a
guide only and will vary between individuals.

How Do I Assess My Fitness Level

You probably have some idea of how fit you are but assessing and recording baseline
fitness scores can give you benchmarks against which to measure your progress. To
assess your aerobic and muscular fitness, flexibility, and body composition, consider
recording:

 Start recording your pulse rate.

First Things First: Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when
you’re at rest. A good time to check it is in the morning after you’ve had a good night’s
sleep, before you get out of bed.

For most of us, between 60 to 100 beats per minute (bpm) is normal. The rate can
be affected by factors like stress, anxiety, hormones, medication, and how physically
active you are. An athlete or a more active person may have a resting heart rate as low
as 40 beats per minute.
When it comes to resting heart rate, lower is better. It usually means your heart
muscle is in better condition and doesn’t have to work as hard to maintain a steady
beat. Studies have found that a higher resting heart rate is linked with lower physical
fitness and higher blood pressure and body weight.

For moderate-intensity physical activity, your target heart rate should be between
64% and 76% of your maximum heart rate. You can estimate your maximum heart
rate based on your age. To estimate your maximum age-related heart rate, subtract
your age from 220. For example, for a 50-year-old person, the estimated maximum
age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute
(bpm). The 64% and 76% levels would be:

• 64% level: 170 x 0.64 = 109 bpm, and

• 76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will
require that the heart rate remains between 109 and 129 bpm during physical activity.

For vigorous-intensity physical activity, your target heart rate should be between
77% and 93% of your maximum heart rate. To figure out this range, follow the same
formula used above, except change “64 and 76%” to “77 and 93%”. For example, for a
35-year-old person, the estimated maximum age-related heart rate would be
calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels
would be:

• 77% level: 185 x 0.77 = 142 bpm, and

• 93% level: 185 x 0.93 = 172 bpm

This shows that vigorous-intensity physical activity for a 35-year-old person will
require that the heart rate remains between 142 and 172 bpm during physical activity.

 Record how many standard or modified pushups you can do at a time

 How far you can reach forward while seated on the floor with your legs in front of
you
 Your waist circumference, just above your hipbones
 Your body mass index to obtain your BMI

What are the principles of exercise that I can use as my guide in my

fitness plan?
A successful exercise program incorporates a number of general principles in order to
make the training safe and effective, helping us to achieve our goals.

Principle of Individual Differences

The principle of individual differences simply means that, because we all are unique
individuals, we will all have a slightly different response to an exercise program. This
is another way of saying that "one size does not fit all" when it comes to exercise. Well-
designed exercise programs should be based on our individual differences and
responses to exercise. Some of these differences have to do with body size and shape,
genetics, past experience, chronic conditions, injuries, and even gender. For example,
women generally need more recovery time than men,1 and older athletes generally
need more recovery time than younger athletes.

Principle of Specificity

We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of
Specificity in action. This principle simply states that exercising a certain body part or
component of the body primarily develops that part. The principle of specificity implies
that to become better at a particular exercise or skill, you must perform that exercise
or skill. A runner should train by running, a swimmer by swimming and a cyclist by
cycling. While it's helpful to have a good base of fitness and to do general conditioning
routines, if you want to be better at your sport, you need to train specifically for that
sport.

Principle of Overload

The exercise science principle of overload states that a greater than normal stress or
load on the body is required for training adaptation to take place. What this means is
that in order to improve our fitness, strength or endurance, we need to increase the
workload accordingly. In order for a muscle (including the heart) to increase strength,
it must be gradually stressed by working against a load greater than it is accustomed
to. For adaptation to occur the volume of exercise must overload the body in some way
in line with the capacity of the individual to cope with that overload.

Principle of Progression
The principle of progression implies that there is an optimal level of overload that
should be achieved, and an optimal time frame for this overload to occur. A gradual
and systematic increase in the workload over a period of time will result in
improvements in fitness without risk of injury. If overload occurs too slowly,
improvement is unlikely, but overload that is increased too rapidly may result in
injury or muscle damage. For example, the weekend athlete who exercises vigorously
only on weekends violates the principle of progression and most likely will not see
obvious fitness gains.

The Principle of Progression also stresses the need for proper rest and recovery.
Continual stress on the body and constant overload will result in exhaustion and
injury. You should not train hard all the time, as you'll risk overtraining and a
decrease in fitness.

Principle of Adaptation
Adaptation refers to the body's ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop
sports-specific skills, such as batting, swimming freestyle, or shooting free throws.
Repeatedly practicing a skill or activity makes it second-nature and easier to perform.
Adaptation explains why beginning exercisers are often sore after starting a new
routine, but after doing the same exercise for weeks and months they have little, if
any, muscle soreness.

Additionally, it makes an athlete very efficient and allows him to expend less energy
doing the same movements. This reinforces the need to vary a workout routine if you
want to see continued improvement.

F.I.T.T. Principle
Frequency = How often you exercise
Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise
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.

ACTIVITY 2: Classifying Exercise

Directions: Categorize the words in the box below as to aerobic fitness, muscular
strength and bone strengthening activities. Write each in the appropriate column.
MUSCULAR BONE
AEROBIC FITNESS
STRENGTH STRENGTHENING
1. 5. 8.
2. 6. 9.
3. 7. 10.
4.
 weightlifting playing Mobile
watching TV brisk walking
exercise Legends
dancing swimming push up using treadmill
stretching using elastic band running jogging

ACTIVITY 3: Help me to be Fit

Direction: The situations below are the most common problems encountered in doing
physical activities. Identify the principles followed based on the solution to the
problems.

Principle of Exercise
Problem Solution
being applied
1. In a short program 4 days Haiven and Kobe have different
a week, Haiven responses to the training. Kobe
immediately develop his needs to review the program being
muscles through lifting used for him.
weights, whereas his
training partner Kobe is
not happy because there
is no change in his body.
2. Hayde goes to the gym Hayde needs some rest
every day and always feels between sessions. She
tired of doing it. Lately her may also do easy sessions
weight has been getting that focus on different
lower, she’s struggling to parts of her body. In that
keep up in class and her way, her body has enough
body is always sore. time to adapt before she
trains again
3. Amor gained muscle in a Amor needs to work
short span of time since harder and increase the
she started lifting weights. workload on her weights
After a week, she noticed because her muscle has
that weight training didn’t already adapted to the
work well on her unlike routine.
before. She hasn’t
increased her weights in
the last 3 months.
4. Mel has been using group Mel needs to train more on
fitness ‘step’ classes a lot his own. In order to
to get ready for his cycling improve his cycling he
race coming up soon. must cycle enough and
However, his cycling times work on a specific training
are not improving. program to get the goal
that he desires.
5. Erich is on vacation. For Erich got it right. She
her vacation fitness sustained the exercise,
routine, she runs twice and her body already
week for 30 minutes. adjusted to the intensity,
Before she left, she was and was able to maintain
running four times a week her fitness even though
for around 40-60 minutes. she greatly reduced her
After vacation, she can total training time.
still run four times a week
for around 40-60 minutes
without easily get tired.

ACTIVITY 4: I am now Ready!

A. Direction: Look at the FITT formula on how to make a Fitness Plan. It will serve
as a guide for you in creating your own Fitness Plan.

This Fitness Plan is for you:

(Note: Write it in a short-
sized bondpaper.)
SAMPLE FITNESS PLAN