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PHYSICAL FITNESS AND SELF-TESTING ACTIVITIES

FINAL MODULE

TIME FRAME: 6 HOURS (WEEK 1-3)

LESSON OBJECTIVES:

 Describe stretching exercise that may be used to improve flexibility

at specific joints throughout the body
 Define flexibility and describe its importance as a health-related
component of fitness
 Enumerate the basic principles of exercise
 Enumerate the benefits of flexibility exercise

INTRODUCTION:

Robbins ET. Al. (1999) stated that the number one reason why people begin
exercising is to improve their physical appearance. Certainly, physical
appearance will be enhanced because of decreased body fat and firmer, well-toned
muscles. The immediate effects of vigorous exercise, regardless of the fitness
level, are an increase in the respiration rate, and some sweating. After a few
weeks of regular vigorous exercise, the body begins to adapt. These physiological
adaptations are called the “training effect.” The body is now ready and better
suited to meet the demands of regular exercise.

OVERVIEW:

In this lesson, you will know the basic principles of exercise, suggested
flexibility exercise, and how to improve your flexibility through stretching.

PRE-TEST:

Direction: Answer the question comprehensively.

1. Define flexibility and describe its importance as a health-related component

of fitness
2. How will you describe stretching exercise that may be used to improve
flexibility at specific joints throughout the body?

UNIT III- EXERCISE PROGRAMS

LESSON 10: PRINCIPLES OF EXERCISE AND FLEXIBILITY EXERCISES

The Basic Principles of Exercise (Atanacio.et.al.2004)

We know that exercise has many advantages to one’s health and general well-
being. Bur if it is not done properly due to lack of knowledge about its guiding
principles, injury can sometimes result. Although most of these injuries are
minor, they can still be prevented if care is taken, and the following principles
are considered and followed:

1. The Principle of Overload

It is the most basic law of exercise, which states the only way to produced
fitness and health benefits through physical activity is to require your body to
do more than it normally does. An increased demand on your body (overload) forces
it to adapt. Your body was designed to be active ; so if you do nothing
(underload), your fitness decreases and your health suffers.

2. The Principle of Progression

The principle of progression states that the amount and intensity of your
exercise should be increased gradually. After a while, your body adapts to an
increase in physical activity (load) and your activity becomes too easy, thus the
need to slightly increase your activity.

Notice the diagram on the next page, that the minimum amount of overload you
need to build physical fitness is your threshold of training. Activity above your
threshold builds fitness and promotes health and wellness benefits.

It is possible to exercise too much and to go above your upper limit of

activity, also called “target ceiling”. This is called your “target zone”.

When you do physical activity in your target fitness zone, you build fitness
and other benefits. However, when you go above your target ceiling, you increase
the chances of injury and you can develop muscle soreness. The principle of
progression rejects the “no pain, no gain” theory. If you have pain when you
exercise, you are probably overloading too fast for your body to adjust.

In the FITT Formula (Frequency, Intensity, Time. Type) (see diagram on next
page), each letter of the word FITT represents one of the four important factors
in determining when much physical activity is enough. The FITT formula can help
you apply the basic principles of exercise.

 Frequency refers to how often you do physical activity. Physical activity

can only be beneficial if done several days a week. The frequency defends on
the fitness you want to lose fat, daily activity is recommended, but to
develop strength, you only need to exercise at least twice a week.
  Intensity refers to how hard you perform physical activity. If the activity
is too easy, you will not build fitness however, extremely vigorous activity
can be harmful. Intensity is determined by the type of activity you do and
the fitness you do and the fitness you want to develop. For example, the
amount of weight you lift is used to determine intensity for building
strength.
 Time refers to how long you do physical activity. The length of time you
should do physical activity depends on the type of activity you do and the
fitness you want to develop. Example, to build cardiovascular fitness, you
need to be continuously active for minimum of 15-30 minutes.
 Type refers to the type of activity you do to build a specific part of
fitness or to gain a specific benefit.

Example: Stretching exercises for flexibility

Cardiovascular fitness for strength and endurance of heart

muscle.

TARGET FITNESS ZONE

TOO
MUCH

TARGET CEILING

AMOUNT

OF BUILDS

EXERCISE FITNESS

THRESHOLD OF TRAINING

NOT
ENOUGH

INACTIVITY

The FITT Formula

3. The Principle of Specificity

The principle of specifity states that the specific type of exercise

you do determines the specific benefit you receive. Different kinds and amounts
of activity produce very specific and different benefits. For example, if you
started doing an exercise that stretches the muscle of the back of your legs, you
would not build flexibility of the muscles on the front of your legs, unless you
do exercise designed to improve the flexibility of that specific area of your
body.

Improvement of Flexibility Through Stretching

Most activities we engage in require relatively "normal" amount of

flexibility. However, some activities, such as gymnastics, ballet, diving, yoga
and martial arts require increased flexibility for superior performance.

Flexibility may best be defined as the range of motion possible about a

given joint or series of joints.

Stretching benefits the person holistically, for not only it dine the
muscles, strengthens the spine and increases flexibility, it benefits the mind
and emotions too, soothing the nerves, relaxes the mind, and replenishes vital
energy to build a foundation for total body health.

Static Stretching technique is still an extremely effective and popular

technique of stretching. This technique involves passively stretching a segment
of the body to the farthest point and holding that position for a certain period
of time. It is usually performed without a partner, each stretch is easy and
pain-free. A type of stretching performed with a partner is called "Passive
Assisted Stretching". This technique involves relaxing a specific body parts and
just allowing the partner to move the limb to gain a new range of movement. Just
be careful not to over-stretching the limb of the partner.

Benefits of Flexibility Exercise

1. Daily stretching keeps the muscles supple and promotes mobility in the joints.

2. It improves blood circulation in specific body segment.

3. It stimulates all the body's systems to keep us healthy and energized.

4. It reduces incidence of injury during major sport event.

Suggested Flexibility Exercise (Catapang 2000)

1. Neck Exercise Muscles Involved

- Neck bend (Sideward right/left, Neck Muscles
Forward/Backward)
2. Shoulder Exercise
- Shoulder extension - interlock
your fingers, right thumb on top
stretch your arms forward at
shoulder level, palms out
- interlock your fingers, right
thumb on top, stretch your arms upward
3. Trunk Exercise
- side stretch (right/left) Muscles of upper back
- trunk bending (forward, backward) Muscles of the waist
- leg cross-over Gluteus (buttock)
- chain stretch Pectoral muscles
- lower back hip stretch Muscles of lower back
- sit and reach Muscles of lower back

4. Hip Exercise
 - lunge (front/back) Hip (front and side)
- sitting toe touch Back of hip
- butterfly stretch Inner hip

5. Thigh Exercise
- quadriceps stretch. Quadriceps/outer thigh
- hamstring stretch Harmstring/back or thigh
- groin stretch Inner thigh

6. Leg Exercise
- calf stretch Calves/achilles tendon
- raised leg stretch Shoulder muscles, bicep, tricep

7. Ankle Exercise.
- Achilles heel cord stretch Archilles tendon, ankle

8. Full Body
- Standing stretch -
raised both arms overhead
- Lying full body stretch

TEST YOUR UNDERSTANDING:

A. Enumerate the basic principles of exercise

1.

2.

3.

B. Enumerate the benefits of flexibilty exercise

1.

2.

3.

4.

Challenge Yourself
Directions: Create flexibility exercises. Perform the routine with music.

Rubric on Flexibility Exercise Routine

Name: _________________________________________ Date: ______________

Criteria 5 4 3 2 1
Excellent Very Satisfactor Needs Poor Rat
Satisfactory y Improveme e
nts
1. Mastery Showed very Almost Showed Showed Performed
of Routine high level showed average little poorly the
of mastery mastery of mastery of mastery routine
of the the routine the of the
routine but some routine
routine
errors were
evident
2. Proper Showed Executed the Executed Executed Executed
Execution excellent routine the routine the the routine
performance almost with routine incorrectly
accurately average with
but some accuracy little
errors were accuracy
evident
3. Performed Performed Performed Quite Lacked
Flexibilit the routine the routine the routine flexible flexibility
y with very with a high with an
high level level of average
of flexibility level of
flexibility flexibility
4. Good Showed very Showed high Showed Showed Failed to
form high level level of average little show
of balance, balance, level of level of balance,
poise and poise and balance, balance, poise and
gracefulnes gracefulness poise and poise and gracefulnes
s in in gracefulnes gracefuln s in
performing performing s in ess in performing
the routine the routine performing performin the routine
the routine g the
routine
5. Showed very Showed high Showed Showed Failed to
Enthusiasm high level of average little perform the
interest in interest in level of interest routine
executing executing interest in in enthusiasti
the routine the routine executing executing cally.
the routine the
routine
Total
Average:

REFLECTION:

Answer the following questions:

1. What were your preparations before performing the routine?

2. What did you feel while performing routine?

3. Did you encounter problems while creating the routine? How did you resolve the
problem?

4. What values did you gain from this activity?

LESSON 11: IMPROVEMENT OF MUSCULAR STRENGTH AND

ENDURANCE THROUGH EXERCISE

LESSON OBJECTIVES:

 Define the strength and indicate its significance

 Enumerate the types of muscle conteactions
 Differentiate between muscle srength and muscke endurance

INTRODUCTION:

Maintenance of a normal level of strength in a given muscle groups is

important for normal healthy living. Muscular strength is the ability to move
against a resistance. When muscles are capable of exerting effort against
resistance for a prolonged period of time, muscular endurance is achieved.

The strength exercise program may combine both calisthenics and weight
training activities. Calisthenics exercises using the weight of the body are very
practical and inexpensive especially if there are no available weight training
equipment in school.

OVERVIEW:
 In this lesson, you will know the improvement of muscular strength and
endurance through exercise.

Fitness Benefits of Strength Training

1. Increases muscle strength

2. Increases muscle size or muscle hypertrophy

3. Reduces risk of injury

4. Improves joint flexibility

5. Improves physical capacity to perform work or exercise

6. Improves sports performances

7. Increases resting metabolism

FUNCTIONS

1. Head and Neck Muscles

They are groupied into facial muscles and chewing muscles. Facial muscles are
unique because they are inserted into soft tissues such as other muscles or skin.
When they pull on the skin of the face, they permit us to smile faintly, grin
widely, frown, pout, and deliver a kiss. The chewing muscles begin the breakdown
of food of the body.

2. Trunk muscles

They include those that move the vertebral column, the anterior thorax muscles
which move the ribs, head and arms, and the muscles of the abdominal wall, which
serves as the "natural girdle" of the body wall.

3. Muscle of the Upper limb

The upper limb muscles fall into three groups. The first group includes
muscles that arise from the shoulder girdle and cross the joint to insert into
the humerus (bone of the upper arm). These muscles which move the arm, have
already been considered - the chest or pectoralis major, latissimus dorsi and
deltoid.

The second group caused movement at the elbow joint. The third group includes
the muscles of the forearm, whichinsert on the hand bones and causes their
movement.

4. Muscles of the lower limb

Muscles that act on the lower limb cause movement at the hip, knee, and foot
joints. They are among the largest, strongest muscles in the body and are
specialized for walking and balancing the body.

Types of Muscle Contractions

Isotonic contractions are more familiar to most of us. These contractions are
literally the same as "tone or tension", when the muscle shortens and movement
occurs. Bending the knee, rotating the arms, and smiling are examples of isotonic
contractions.

Isomentric contractions are contractions in which muscles do not shorten. They

tend to slide, but the muscle is pitted against an immovable resistance. When you
push against a wall, the elbows bend but the triceps muscles do not shorten to
straighten the elbow. Thus, the muscles contract isometrically.
 Isokinetic contractions are similar to isotonic contractions but the muscles
are exposed to fixed machine with variable degrees of resistance.

Effects of Exercise on Muscles

The amount of work done by a muscle is reflected in changes in the muscle

itself. Muscle inactivity always leads to weakness and wastedness. The benefits
of exercises are:

 Increase muscle size, strength and endurance

 Increase flexibility of muscle with greater resistance to fatigue
 Make total body metabolism more efficient
 Improve decision and elimination
 Enhance neuromuscular coordination, and make the skeleton stronger
 Reduce the risk of developing coronary heart diseases
 Make one look and feel young
 Provide total fitness

Suggested calisthenics exercises and stunts that develop the major muscles of the
body.

Callisthenic Exercises Muscle Being Developed

Sit-up Abdominal muscles or rectus Abdominus

Push-up Chest muscle or Pectoralis major, triceps

Heel Raise Calf or Gastrocnemius: Soleus

Half squats Thigh or Quadricep, buttocks or gluteus maximus

Step-test Leg muscles, heart muscle

Stunts

Turk stand leg muscles

Coffee grinder arm muscles

Crab walk arms and leg muscles, back muscles

Hip walk muscles of the hip and buttock

Chinese get-up muscles of the back, leg and arm muscles

Walking chair muscles of the thighs and legs

TEST YOUR UNDERSTANDING:

A. Answer the question comprehensively.

1. Define "strength" and indicate its significance

 2. Enumerate the types of muscle contractions

3. Differentiate the muscle strength and muscle endurance

Reference: Physical Education 1 (Physical Fitness and Gymnastics) Nenita J.

Dimapilis, Lorna A. Espeso, Maria Luisa G. Isip, Marifel R. Muli
PREPARED BY:

ANDREA DIANNE E. CABRERA