Module 1: Physical Fitness

Categories of Physical Fitness

Health-Related Physical Fitness
“Health Related Fitness- Refers to physical fitness component that directly linked to
overall health and wellbeing. It focuses on maintaining a body that functions efficiently
and reduces the risk diseases.”

 Cardio-Respiratory Fitness refers to the ability of the circulatory and respiratory

systems to supply oxygen during sustained physical activity (Kaminsky, 2010).
 Body Composition refers to the relative amount or percentage of different types of
body tissue (bone, fat, muscle) that are related to health (Kaminsky, 2010).
 Muscular Strength related to the ability to perform activities that require high levels
of muscular force (Kaminsky, 2010).
 Muscular Endurance is the ability of a muscle group to execute repeated contractions
over a period of time sufficient to cause muscular fatigue, or to maintain a specific
percentage of the maximum voluntary contraction for a prolonged period of time
(Kaminsky, 2010).
 Flexibility is the ability to move a joint through its complete range of movement
(Kaminsky, 2010).
Skill-Related Physical Fitness
“Skill Related Fitness refers to physical abilities that enhance performance and in sports
and other physical activities. “
 Agility refers to the rapid whole-body movement with change of speed or
direction in response to a stimulus (Sheppard & Young, 2006).
 Coordination is the ability to use all senses with your body parts, or to use two or
more body parts together (DeMet & Wahl-Alexander, 2019).
 Balance is the ability to keep an upright posture standing still or while moving
(DeMet & Wahl-Alexander, 2019).
 Power is the ability to perform one maximum effort of a given exercise in a short
period of time (DeMet & Wahl-Alexander, 2019).
 G. Minas / J. Gabunilas/[Link]/J. Delfinado/[Link]/M. Sabado 2 INSTRUCTIONAL
MATERIAL: PATHFIT 2 Exercise-Based Fitness Activities
 Speed refers to the ability to perform a movement or cover a distance in a short
period of time (DeMet & Wahl-Alexander, 2019).
 Reaction Time is the ability to respond quickly to what you hear, see or feel
(DeMet & Wahl-Alexander, 2019).

Benefits of Physical Fitness

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 1. Vitality
2. Posture
3. Relieves Low back Pain
4. Retards Aging Process
5. Physical Fitness and Ability to Meet Emergencies
6. Neuromuscular Skills
7. Relaxation
8. Improves of Personality and Social Skills
9. Mental Fitness
10. General Growth

Fitness Exercise Related Terms

1. Aerobic exercise - The term aerobic means “with oxygen.” Rhythmic activity that
uses the large muscle groups continuously for at least 10 minutes, thus increasing
the body's need for oxygen is an aerobic exercise
2. Aerobic endurance - A term used to describe an individual’s ability to do
prolonged exercise without feeling fatigue, i.e. their aerobic fitness capacity.
3. Balance training - Static and dynamic exercises that are designed to improve an
individual’s balance and stability during everyday movements and exercise.
4. Balance training - Static and dynamic exercises that are designed to improve an
individual’s balance and stability during everyday movements and exercise.
Baseline activity - Baseline activities are similar to ADLs being of a light-intensity
and mainly consisting of the activities of daily life. If an individual does no other
activity than that classed as baseline activity, they are considered to be inactive in
fitness terms.
5. Bone-strengthening activity - Bone-strengthening activities are designed to
promote bone strength by creating an impact or tension force on the bones that
promote bone growth and strength. For example, running, jumping, skipping, and
lifting weights are bone-strengthening activities.
6. Body Mass Index (BMI) - Measure of the relationship between height and
weight; calculated by dividing weight in kilograms by height in centimeters
squared. The BMI gives an indication of total body fat content. A high BMI scores
usually indicating higher levels of body fat. BMI is often used as a general
population measure to determine the level of health risk associated with obesity.
7. Beats per minute (bpm) - The number of heart beats each minute.
8. Cardiorespiratory fitness - Also called cardiovascular or aerobic fitness, this
measures the heart’s ability to pump oxygen-rich blood to the muscles.

9. Cardiovascular system - Also known as the circulatory system, it is an organ

system consisting of the heart and blood vessels, which transports nutrients,
oxygen, carbon dioxide and enzymes throughout the body and regulates the water
levels of cells, temperature and acidity levels of body components.

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 10. Circuit training - A series of exercise stations of aerobic and strength
training, with relatively brief rest intervals between each station. The number of
stations may range from 6 to 10. Circuit training is an excellent way to improve
mobility, strength and stamina.
11. Concentric muscle action - Force produced while the muscle is shortening
in length.
12. Continuous training - Involves working for a sustained period of time
without rest. It improves cardiovascular fitness. This is the most common type of
sustained aerobic exercise for fitness improvement.
13. Cool down - Lowering of body temperature and heart rate following
vigorous exercise. This is achieved by gradually slowing down the level of activity.
14. Core - A muscle group comprised of the abdominals, lower back, oblique’s,
and hips.
15. Cross-training - involves using another sport or activity to improve your
fitness for your main sport. For example using long distance running to build up
endurance for tennis.
16. Flexibility - refers to the range of movement in a joint or of joints, the
length of the muscles that cross the joints and the amount of movement possible.
Stretching can improve the flexibility in some joints.
17. Flexion - Bending a joint causing the bones forming the joint to be brought
closer together.
18. Heart Rate Reserve (HRR) - The difference between the resting heart rate
(your pulse if you are perfectly still) and maximum heart rate.
19. High-density lipoprotein (HDL) - One of the five major groups of
lipoproteins. HDLs are the bloods “clean-up crew”, removing harmful cholesterol
by transporting it to the liver where it is reprocessed. HDLs also keep the walls of
blood vessels healthy.
20. High impact - Activities involving leaving the ground and landing with
impact, placing more stress on the bones and joints. Typically, high impact
activities are things like running, step aerobics, basketball, squash or tennis.
However it is possible to modify many exercises to make them high or low impact.
21. Hypertrophy - In fitness this usually refers to muscle growth. Hypertrophy
occurs due to an increase in the size (girth) of the muscle’s component parts.
22. High-intensity interval training (HIIT) - is a form of training
incorporating intense periods of anaerobic work with short recovery segments at a
lower intensity. According to the ACSM "HIIT workouts provide similar fitness
benefits as continuous endurance workouts, but in shorter periods of time. This is
because HIIT workouts tend to burn more calories than traditional workouts,
especially after the workout".

23. Isokinetic exercise - Isokinetic exercises are where variable resistance is

applied to a limb in constant motion. While performing isokinetic exercises, the
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 individual contracts a muscle while quickly move the limb. Equipment such as
stationary bikes -- for which you can establish a number of revolutions per minute
-- and resistance bands can allow performance of isokinetic exercises, although
specialised equipment is necessary in many cases. Isokinetic exercise is mainly for
physiotherapy.
24. Isometric exercise - Any activity in which the muscles are contracted but
no joint movement is involved. For example, contracting your buttocks, as in butt
clenches.
25. Isotonic exercise - Where muscle contractions occur with joint movement
causing them to change in length as they lift and lower resistance. For example,
bicep curls, push-ups, crunches, etc.
26. Karvonen formula - A method used to calculate target heart rate, which
factors resting heart rate into the equation, and is a good indicator of an
individual’s state of fitness. The formula is: Target Heart Rate
27. Ketosis - Metabolic process that occurs when the body does not have
enough glucose for energy. Stored fats are broken down, resulting in a build-up of
acids called ketones within the body.
28. Lifestyle activities - Includes physical actions you perform as part of daily
living.
29. Lifestyle activity is generally not planned and occurs as a consequence of
working, traveling, raising children, and etc. - just plain living! Some lifestyle
activities are more strenuous than others and can contribute to sizeable energy
expenditure.
30. Muscular endurance - is the ability to move your body or an object
repeatedly without getting tired. For most activities, you use both muscular
strength (see below) and endurance.
31. Muscular strength - refers to the amount of force a muscle can produce
and is usually measured by the maximum amount of force a muscle can produce in
a single effort (maximal effort). An individual’s ability to improve muscle strength
depends on gender, age, and inherited physical attributes.
32. Overload Principle - This principle says that in order to keep making gains
from an exercise program, you must find some way to make it more difficult. This
is because bodies adapt to exercise. Once your body adapts to a given workload, it
will not continue to adapt unless the workload is increased/made more difficult
again.
33. Physical activity - Any bodily movement that uses energy. Walking,
gardening, briskly pushing a child’s pushchair, climbing the stairs, playing football,
or dancing the night away, are all good examples of physical activity. To improve
your physical wellbeing from physical activity it needs to be of a moderate or
vigorous intensity (see Overload Principle).
34. Physical fitness - The ability to perform every day tasks with vigour and
alertness, and to also enjoy leisure pursuits without becoming unduly fatigued.
Physical fitness includes a number of components consisting of cardiovascular
endurance (aerobic power), muscle strength and endurance, muscle power,

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 flexibility, balance, speed of movement, coordination and reaction time, and body
composition.
35. Progression - The process of increasing the intensity, duration, frequency,
or amount of activity or exercise as the body adapts to ensure that it continues to
make improvements as a result of the Overload Principle (see above
36. Plyometric training - A plyometric movement is a quick and eccentric
(muscle lengthening) action immediately followed by a concentric (muscle
shortening) action. Performing plyometric movements builds explosive power and
can increase how high you can jump or how fast you move off from a static or
relatively stationary position. Jumping down from a box with an immediate
explosive vertical jump is an example of plyometric exercise.
37. Repetition - The number of times and exercise is repeated within a single
exercise “set.” Resting HR - Rate at which your heart beats at rest (while sitting or
being inactive). Low resting heart rates are generally a good measure of health
and fitness.
38. Resting Metabolic Rate (RMR) - Number of calories expended to maintain
the body during resting conditions. Also referred to as basal metabolic rate.
39. Recovery - The time it takes to recuperate following a period of exercise.
When you perform an exercise, you’ll eventually get to the point where you need
time to rest or ease up. This is referred to as your “recovery” period, and can vary
from several seconds up to several minutes depending on your level of fitness and
the intensity/duration of the exercise performed.
40. Set - Repeating the same exercise a specific number of times. For example,
if you did ten sit ups that would be one set of ten repetitions (reps). Sets are
interspersed with a rest period. Hence you could do 3 sets of 10 reps.
41. Specificity of Training Principle - This principle says that only the muscle
or muscle group you exercise will respond to the demands placed upon it. The
principle of Specificity also implies that to become better at a particular exercise or
skill, you must perform that exercise or skill.
42. Static stretching - Used to stretch the muscles while the body is at rest.
To perform a static stretch the individual elongates the muscles to the point where
they feel slight discomfort (not pain). They then hold that position for up to 30
seconds before releasing.
43. Strength training (resistance training) - A type of physical exercise
specializing in the use of resistance. For example, body weight, weight machines
(Unica, Kinesis) or free weights to cause skeletal muscular contractions, which
builds their strength, anaerobic endurance, and size.
44. (Aerobic) Target heart rate (THR) - You gain the most benefits (i.e. burn
fat, lose weight) when you exercise in your ''target heart rate zone”, which is
dependent on the quality you want to improve. Usually this is when your exercise
heart rate (pulse) is 60%-80% of your maximum heart rate. Your THR represents a
pace that ensures you are training aerobically and which can reasonably be
maintained. Warm up - A term used to describe preparation for exercise activity by
exercising at a low intensity (20- 40% of your max heart rate), mobilising the joints

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 and stretching. It can also mean practicing for a short time before the start of a
sport activity.
45. Wellness - Wellness is usually defined in broad terms as a “lifestyle oriented
towards well-being” that comprises both physical and psychological aspects.
Technogym’s essential components of wellness are: physical activity, proper
nutrition and a positive mental approach.

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 Module 2: Resistance Training
“The term resistance exercise and resistance training are often used interchangeably,
however these important distinction between the two terms. Resistance exercise refers
to a single exercise session, whereas resistance training refers to a combination of many
consecutive resistance exercise session over time. Thus, a resistance exercise protocol is
an exercise prescription for a single session (workout) and resistance training program is
an overall plan guiding the specific parameters chosen for each protocol.”
“Resistance training involves the use of variety of activities that include free weights
(barbell and dumbbells), weight machines, elastic tubing, medicine balls, stability balls
and body weight. Resistance training does not refer to one specific mode of conditioning,
but rather is an organized process of exercising with various type of resistance to
enhance muscular fitness. The benefits of resistance training are numerous and include
increase in strength, muscle mass and bone density”

TYPES OF RESISTANCE TRAINING EXERCISE

Static exercise. Also called isometric exercise, static exercise involves a muscle
contraction without a change in the length of the muscle or angle in the joint on which
the muscles acts. To perform isometric exercise, a person can use an immovable object
like wall to provide resistance, or just tighten a muscle while remaining still. In isometric,
the muscle contracts, but there is no movement.
Dynamic exercise. Also called isotonic exercise, involves a muscle contraction with a
change in the length of the muscle. Dynamic exercise is the most popular type of
exercise for increasing muscle strength and seen to be most valuable for developing
strength that can be transferred to other forms of physical activity.
- There are two kinds of dynamic muscle contractions: concentric and eccentrics.
A concentric muscle contraction occurs when the muscle applies enough force to
overcome resistance and shorten as its contraction. An eccentric muscle
contraction occurs when the resistance is greater than the force applied by the
muscle and the muscle lengthen as it contracts. For example, in arm curl, the
biceps muscle works concentrically as the weight is raised toward the shoulder and
eccentrically as weight is lowered

EXAMPLE OF RESISTANCE TRAINING

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  Free weights – classic strength training tools such as dumbbells, barbells and
kettlebells.
 Medicine balls or sandbags – weighted balls or bags.
 Weight machines – devices that have adjustable seats with handles attached
either to weights or hydraulics.
 Resistance bands – like giant rubber bands – providing resistance when
stretched. They are portable and can be adapted to most workouts. The bands
provide continuous resistance throughout a movement.
 Suspension equipment – a training tool that uses gravity and the user's body
weight to complete various exercises.
 Your own body weight – can be used for squats, push-ups, and pull-ups. Using
your own body weight is convenient, especially when travelling or at work

RESISTANCE TRAINING WORKOUT COMPONENTS

THE WARM UP
The warm-up for resistance training should include 5 to 10 minutes of low-to
moderateintensity aerobic activities. As with cardiorespiratory endurance exercise, you
should warm up before every weight training session and cool down afterward. You
should do both a general warm-up – several minutes of walking or easy jogging – and a
warmup for weight training exercises you plan to perform.

CHOOSING EQUIPMENT
Your muscles will get stronger if you make them work against a resistance. Resistance
can be provided by free weights, by your own body weight, or by sophisticated exercise
machines. Weight machines are preferred by many people because they are safe,
convenient, and easy to use. You just set the resistance (usually by placing a pin in the
weight stack), sit down at the machine, and start working, Machines make it easy to
isolate and work specific muscles. You don't need a potter, someone who stands by to
assist when free weights are used, and you don't have to worry about dropping a weight
on yourself. Free weights require more care, balance, and coordination to use, but they
strengthen your body in ways that more adaptable to real life. Free weights are more
popular with athletes for developing explosive strength for are sports.

Unless you are training seriously for a sport that requires a great deal of strength,
training on machines is probably safer, more convenient, and just as effective as training
with free weights. However, you can increase strength either way, depending on
personal preference The Table below" Exercise Machines Versus Free Weights" can help
you make a decision.

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LOW IMPACT MOVEMENT:
Movements that have a low impact on the body Low-impact exercise, in contrast to high-
impact exercise, raises your heart rate more gradually and puts less stress on your
joints. These motions put less pressure on your joints and are generally easier for your
body as a whole. Because they can be modified to accommodate a wide range of fitness
levels, low-impact workouts are suited for a diverse group of individuals. A movement is
termed low impact if it is easy on the joints and can be carried out in a smooth manner.
The activities of walking, yoga, Pilates, swimming, skating, cross-country skiing, and golf
are all examples of well-liked low-impact types of exercise.

1. Modern Jumping Jack

- Begin, you should get into a standing position with your arms by your sides.
- Move your right foot outside while simultaneously bringing both of your arms up to
the level of your head. Always remember to keep your weight on your right foot
while performing this action.
- Return to starting position
- Raise your arms above your head once again while keeping your weight on your
left foot. Repeat this motion.
2. Skaters
- Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with
your left arm straight down and right arm bent comfortably up at your side.
- Standing on the left leg, bring the right leg forward and swing the left leg back and
across, swapping arms. Avoid jumping and work rapidly.
3. Squat to Job
- Beginning by standing with your feet slightly wider than shoulder-width apart and
arms at your sides.
Ensure your chest is up, your buttocks are back, and your knees are out when you
squat.
- While your legs are stretched, stand up and throw a cross-body punch with each
arm.
- Once more, squat, then stand and punch.
4. Standing Oblique Squat
- Start by standing with your feet shoulder-width apart and your arms bent, hands
on the back of your head and elbows flared out to the side.
- To begin the movement, bend to your right side, bringing your elbow down as you
simultaneously bring your right knee up to touch.
- Return to your starting position. Repeat the same steps on the left side.

5. Lateral Shuffle
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 - Start by standing with your feet shoulder-width apart, knees slightly bent, hips
slightly bent so you’re maintaining a forward posture, and your arms comfortably
in front of you.
- Shift your weight toward your right, pick up your right foot, and push off from your
left foot to move your body to the right. Go as quickly as you can during this
movement while maintaining your form.
- Bring your feet back together, and repeat, continuing to “shuffle” to the right,
propelling yourself with your left foot as you go.

6. Reverse Lunge Front Kick

- Stand with feet shoulder-width apart and your arms bent and held up to your sides
at chest level.
- To begin, kick your right leg out straight in front of you, and on the way down, step
back into a reverse lunge.
- Stand up and proceed right into another kick, then another reverse lunge.

HIGH IMPACT MOVEMENT

High-impact exercises are movements that put a high level of impact on your joints. it
tends to involve a lot of jumping and jolting movements, which often involve both of your
feet coming off the ground at the same time. More bone density can be gained and
bones can be strengthened by high-impact exercise as compared to low-impact
activities. As with muscles, bones are living tissue that may be stimulated to grow larger,
which in turn leads to increases in bone mass. High-impact exercises can also be high-
intensity, meaning they raise your heart rate and cause you to burn more calories than
other types of exercise that are less strenuous.

1. Jumping Jacks

 Stand hip-width apart with a modest knee bend. Your shoulders and hips should
be aligned. With an egg beneath your chin, keep your chin tucked throughout
the exercise.
 Balance your weight and grab the floor with your feet. Hold your arms at your
sides with a slight elbow bend. Pre-tension your shoulders, hips, and core. .
 Jump your feet outside your hips and land on your balls with your arms
overhead while maintaining your alignment.
 Jump back to the beginning position on your balls and lower your arms.
 Repeat as required.

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 2. Burpees

 Stand straight with feet shoulder-width apart.

 Squat with hands in front of feet.
 Jump back to plank posture with fully extended legs.
 Push up, hop forward, and push through the heels to return to the start. e. Repeat
as required.

3. Squat Jump

 Stand shoulder-width apart with your toes slightly outward.

 Bend your knees to sit back on a chair.
 Jump straight up, heel-pushing.
 Return to the squat with bowed knees.

4. Side to Side Jumping Lunges

 Standing shoulder-width apart.

 Lunge with your left leg forward and right leg back, knees at 90 degrees.
 Leap and swap legs midair to land in a right-leg lunge.
 Continue jumping back and forth, pausing as little as possible.

5. High Knees

 Stand with your feet slightly apart and your weight on the balls of your feet.
 Raise your left knee as high as comfortable and push your heel near your glutes.
 Push your left knee and foot back toward the ground while lifting your right knee
as high as possible and bringing the right heel toward your glutes.
 Lower your right knee and lift your left knee as in step c.
 Run with typical arm pumping. This will provide you momentum to keep your
knees high after you are winded.

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 Module 2: Movement Exercise Program

Exercise is generally regarded as beneficial to one’s health and wellbeing. These are
physical activities that makes the body fit for the demand of it. They are set of body
movements to promote general fitness and re used to correct minor postural defects.

Three Types of Exercise “Types of exercise can be classified as dynamic or

static”

1. Aerobic Exercise- is any physical activity that uses large muscle group and
causes the body to use more oxygen that it would while resting. The goal of
aerobic exercise is to increase cardiovascular endurance.
2. Anaerobic Exercise- which includes strength training and resistance training, can
firm, strengthen, and increase muscle mass.
3. Flexibility Exercise- activities such as stretching help to improve joint flexibility
and keep muscles limber. The goal is to improve the range of motion which can
reduce the chance of injury.
7 Basic Movement Pattern
- Push
- Pull
- Squat
- Lunge
- Twist
- Gait
- Hinge
-

Phases of Exercise
- Warm up
- Exercise
- Cool down

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 7 Principles of Training

F.I.T.T Formula
1. Frequency- It refers “how often” one does the physical activity. Physical activity can
be only beneficial if done several days a week.
2. Intensity- It refers to “how hard” one’s perform the physical activity.
3. Time- It refers to “how long” one does the physical activity.
4. Type- It refers to the type of activity one does to build a specific part of fitness or to
gain a specific benefits.

Physiological Benefits of Exercises

1. Improved physiological function
2. Increase movement efficiency.
3. Increase muscle tone.
4. Better weight control.
5. More efficient heat elimination and heat control.
6. Possible decrease of elevated blood pressure.
7. Reduce possibility of blood control.
8. Better sleep.

Psychological Benefits of Exercise

1. Elevated mood.
2. Increase motivation for physical activities.
3. Relieved emotional stress.
4. Discharge of anxiety.
5. Better relaxation, less emotional fatigue.
6. Improvement in body image, self-confidence and self-esteem.
7. More adequate in coping behavior.

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 Exercise Basic Positions
Standing Position
1. Stride position
2. Lunge position
3. Half-Knee bend
4. Full knees bend or squat position
Sitting position
1. Long sitting position
2. Hook sitting position
3. Long sitting Rest position
4. Tuck sitting position
5. Stride sitting position
6. Side sitting position
7. Hurdle sitting position
8. Heels sit
9. Cross sit
10. Frog sitting or Tailor sitting

Kneeling Position
1. Kneeling position
2. Stride Kneeling position
3. Half-kneeling position ( Right or Left)
4. Kneeling position one leg
Lying positions
1. Back or supine lying position
2. Front of prone lying position
3. Side lying position
4. Hook lying position
5. Tuck lying position
Arms support position
1. Supine or back support
2. Prone or front arm support
3. Side arm support

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Four base position
1. Dog stand position
2. Bride stand positions
Hand position
1. Hands on waist
2. Hands on chest
3. Hands on shoulder
4. Hands on neck
5. Hands on hips
Arms position
1. Arms forward
2. Arms sideward
3. Arms upward
4. Arm oblique positions
5. Arms in T-position
[6.]

THE EXERCISES
General Static Stretching Exercises
a. Chest stretch
b. Biceps stretch
c. Upper back stretch
d. Shoulder stretch
e. Side bends
f. Hamstring stretch
g. Calf stretch
h. Hip and thigh strength
i. Adductor stretch
j. Groin stretch
k. Abdominal and lower back stretch
l. Iliotibial band stretch

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 Module 4: Strength and Conditioning Exercises
Strength and conditioning (S&C) is the selection and development of dynamic/static
exercises used to improve physical performance. Whilst it originally benefited athletes, it
is now widely used in both the sporting world and more generally. S&C is used to
develop every area of the body and improve the way a person moves, with the intention
of enhancing sporting or physical performance. Research demonstrates that correct and
appropriate training can improve physical performance. It also shows that incorrect and
inappropriate training can be very detrimental to the way the body moves and performs,
whether that’s in daily life, hobby or at sports.

SEVEN (7) DIFFERENT TYPES OF STRENGTH

1. Agile Strength The ability to decelerate, control and generate muscle force in a
multiplanar environment. Traditional strength training focuses on producing a
shortening muscle action to move a load through a single plane of motion;
however, many tasks require the ability to move a mass through gravity in multiple
planes of motion.

Eight (8) Best Agility Strength Training Exercises

1.1 Lateral Plyometric Jumps

1.2 Forward Running, High-Knee Drills
1.3 Lateral Running, Side-to-Side Drills
1.4 Dot Drills
1.5 Box Jump Drills
1.6 L drills
1.7 Plyometric agility drill
1.8 Shuttle run

2. Strength Endurance

The ability to maintain muscular contractions or a consistent level of muscle force

for extended periods of time. It relies upon aerobic efficiency to supply oxygen and
nutrients to the working muscles while removing metabolic waste.

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 Top Ten (10) Strength Endurance Exercises
2.1 Farmers Walk & Loaded Carries
2.2 Push ups – position plank
2.3 Kettlebell swings
2.4 Push ups
2.5 Pull up and chin ups
2.6 Bodyweight inverted row
2.7 Kettle bell crush curl
2.8 Face pull with external rotation
2.9 One arm supported dumbbell row
2.10 Romanian deadlift

3. Explosive Strength • Produce a maximal amount of force in a minimal amount of

time; muscle lengthening followed by rapid acceleration through the shortening
phase. Focus is on the speed of movement through a range of motion (ROM). •
Explosive strength is based on the ability of the contractile element to rapidly
generate tension, while power enhances the ability of elastic tissue to minimize the
transition time from lengthening to shortening during the stretch – shorten cycle.

Six (6) Exercises to Build Explosive Leg Strength

3.1 Frog Squat Jump - in this exercise, the body switches from a slow eccentric
contraction to a forceful concentric contraction very quickly.
3.2 3.2 Stair Jumps - this exercise is good if you have fairly deep outdoor stairs
close to your home or a gym
3.3 Power clean
3.4 Jumping lunges
3.5 Medicine ball throw
3.6 Single-leg explosive step up

4. Maximum Strength The highest level of muscle force that can be produced,
maximum strength is the ability of a muscle or specific group of muscles to recruit
and engage all motor units to generate maximal tension against an external
resistance. Requires a high level of neuromuscular efficiency to enhance both
intra- and inter-muscular coordination.

Back squat
Dead lift

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 Bench press

5. Relative Strength • Amount of force generated per unit of bodyweight. Can be

increased by using all of the various types of strength training to improve the
magnitude of force production while maintaining or reducing total body mass. • If
neuromuscular efficiency and muscle force production increase while maintaining
a consistent body mass, relative strength will increase.
Seven Tips (7) to Develop Relative Strength
5.1 Lift Heavy
5.2 Lower training volume
5.3 Limit excess calorie
5.4 Limit cardio
5.5 Incorporate explosive exercises
5.6 Increased rest period
5.7 Incorporate plyometric

6. Speed Strength
The maximal force capable of being produced during a high-speed movement;
trained with either bodyweight or a minimal amount of resistance, allowing the
movement to be executed as fast as possible.

Five (5) Speed Strength Exercises

6.1 Basic Sprints
6.2 Uphill sprints
6.3 Leaps
6.4 Sideways one legged leaps
6.5 Squats

7. Starting Strength • Produce force at the beginning of a movement without

momentum or a pre-stretch to load mechanical energy; start moving from a
stationary position. • An isometric contraction creates tension, which allows the
surrounding elastic fascia and connective tissue to lengthen and store mechanical
energy for a rapid rate of force production.

Five (5) Exercises of Starting Strength

· Squat
· Bench Press
· Deadlift
· Military Press
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 · Power Clean / Barbell Row

FOUR (4) COMPONENTS OF PHYSICAL CONDITIONING

The main components of physical conditioning are cardiovascular endurance, flexibility,
muscular strength and endurance, and skill development. The cardiovascular system is
conditioned most effectively by active exercise such as running, swimming, or bicycling,
and to a lesser degree, by weight resistance exercise and arm- cranking. Controlled
passive exercise using machines, temperature changes, medications, or diets cannot
replace active exercise. Flexibility, which also can be improved by weight training, is
best achieved through stretching exercises that increase the body’s range of motion
(ROM). Muscular strength and endurance are developed through weight resistance
exercise and, to a lesser degree, through sports activities.

1. Cardiovascular Endurance The word “aerobic” refers to a state of physical well-

being in which the heart and lungs combine to provide life-giving oxygen and
nutrition to the body’s cells. The heart, lungs, circulatory system transport the gasses
and nutrients which reach every body cell. In these cells, the complicated process of
energy conversion takes place and waste products are discarded. We breathe and
our heartbeat continuously many trillion times during the course of our lives. The
more efficient our system, the greater our capacity to perform mechanically.

2. Flexibility is the ability to move without restriction during a normal range of

movement; it is the quality of being bent without breaking. It is measured by the
range of motion present through the connective tissues of ligaments and tendons
that surround the joints between the bones and other parts of the body. Natural
flexibility decreases with age. Stretching exercises done on a regular basis will help
people who suffer from chronic muscle “stiffness” to limber up and maintain a
stretched-out feeling. Stretching is a simple and painless method of preparing for
vigorous physical activity without causing undue strain upon the body.

3. Muscular Strength and Endurance Physical strength is achieved through

muscle development. Muscular strength is defined as the force or tension of a muscle
group which can be exerted against a resistance in one maximal effort. Muscle
strength and increase in muscle size are acquired by muscles working against a
resistance force which is regularly increased as the muscles become stronger.

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 4. Skill Development being skilled in sports implies the ability to excel. Time,
distance, and accuracy objectively measure skillful performance. Competition is also
a measure of skill; as are coordination, balance and speed. Skill also can be
expressed in terms of grace, beauty, and aesthetics. The ballet dancer, equestrian,
basketball player, and gymnast perform with varying degrees of artistry. While these
qualities are not easy to measure objectively, they represent true forms of physical
and artistic skill.

BENEFITS OF STRENGTH AND CONDITIONING

Proper strength and conditioning allow an athlete to strengthen supporting muscles
even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn
new movement patterns and enhance coordination and peripheral skills. Specifically;
· increases muscle strength
· increases muscle endurance
· increase muscle fiber size
· strengthened mental health
· increases neutral recruitment
· improves connective tissue function
· improves bone health ·
· improves motor skill and confidence to engage further in physical activity
· improves mobility and flexibility

Module 5: Healthy Eating Principles and Physical Activity Involvement

A healthy diet and physical activity are among the best investments you can make in
yourself! While your genes, age, environment, lifestyle, health care, and culture have a
significant impact on your health, what and how much you eat and how much you move
are the most important variables in determining your fitness. Nutrition and physical
activity go hand in hand when it comes to optimizing exercises or enhancing sports
performance. What we consume before, during, and after exercise, as well as on a
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regular basis, can significantly affect how we feel and perform during physical activity or
even in our daily tasks. The optimal ratio of macronutrients to micronutrients will vary
depending on your fitness level and type of activity
Basic Nutrition How can one achieve and maintain fitness? You do not need expensive or
specialized diets, expensive workout equipment, or membership in a health club. You do
not need to give up your favorite meals or establish a tiresome system of eating
guidelines or calorie counting. And you do not need to achieve a specific weight on the
bathroom scale. It all comes down to the food-fitness relationship. In a word, nutrition is
the way in which food nourishes the body. And being wellnourished is contingent upon
consuming enough of the nutrients your body requires, but not too much, and
maintaining a healthy weight. Years of scientific investigation have led to our current
understanding of nutrition. The ancient Greeks noted an interest in diet and health
dating back to antiquity. Not until the eighteenth century, however, did nutrition's
mysteries begin to be unraveled. Since then, scientists have provided numerous
nutrition-related answers. The study continues as they investigate new questions
regarding food, nutrition, and phytonutrients, as well as their functions in maintaining
health. According to the study of Draganidis et al. (2018), individuals who were more
physically active and consumed more antioxidants had lower levels ofsystemic
inflammation. Evidence indicates that exercise influences food choices, suggesting that
people who exercise may make more nutritional choices. Nutrition and physical activity
produce higher health advantages than focusing on one or the other individually. As
simply sound advice, we must consume fewer calories, engage in increased physical
activity, and make healthier dietary choices. The Philippines published its first dietary
guidelines in 1990, revised in 2000 and 2012. The guidelines were approved by the
National Nutrition Council and endorsed by the country's various government agencies.
Its intended audience is the general population

The Nutritional Guidelines for Filipinos (NGF) are a collection of dietary recommendations
based on Filipino eating habits, lifestyle, and health status. It comprises all nutrition
messages for healthy living for all age groups, including infants, children, adolescents,
adults, pregnant and breastfeeding women, and the elderly. Below are the new
messages of the 2012 NGF:

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  Eat a variety of foods every day to get the nutrients needed by the body.
 Breastfeed infants exclusively from birth up to six months and then give
appropriate complementary foods while continuing breastfeeding for two years
and beyond for optimum growth and development.
 Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber
for the regulation of body processes.
 Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and
repair of body tissues.
 Consume milk, milk products, and other calcium-rich food such as small fish and
shellfish, every day for healthy bones and teeth.
 Consume safe foods and water to prevent diarrhea and other food-and water-
borne diseases.
 Use iodized salt to prevent Iodine Deficiency Disorders.
 Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular
diseases
 Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.
 Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverages, and do not smoke to help prevent lifestyle-related non-communicable
diseases

The Food Group

Contemporary health specialist consider the four basic food groups namely:
1. Carbohydrate- Rich in bold food. These are the energy giving food. Rice, whole
grain, flour, potatoes, cereals, and seed belong to this group. The main
components of these foods is starch, which is turned into sugar needed to produce
energy.
2. Protein-rich foods- These are the buildings blocks of the body as they build and
repair body tissue. They also provide energy reserves when carbohydrates and
reserves are used up. Sources of protein are meat, fish, poultry, beans, milk, and
eggs.
3. Fat rich foods- Fats are needed for body lubrication and insulation. They protect
the internal organs and provide essential fatty acids, but they are relatively
inefficient in the production of energy. Besides, a high-fat diet may contribute
disease to some vital organs of the body. To keep fats to a minimum, avoid fried
foods, mayonnaise, butter, cheese, rich desserts and fatty sausages. Vegetables
fats are nutritionally better than animal fats.
4. Vitamins and mineral foods- These are body regulator of metabolic processes.
Sources of most vitamins and minerals are green leafy and yellow vegetables and
fruits. Vitamin C and D are not stored in the tissue so that a daily intake of these
foods should be practiced.

Six major nutrients

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 1. Protein: Meat, dairy, legumes, nuts, sea foods, and eggs.
2. Carbohydrates: Pasta, rice, cereals, breads, potatoes, milk, fruit, sugar.
3. Lipids: Mostly commonly called fats. Oils, butter, margarine, nuts, seeds,
avocadoes, olives, meat, and seafood’s.
4. Vitamins: Common vitamins include the water soluble B group vitamins and
vitamin C and fat soluble vitamins A, D, E and K.
a. Fruits and vegetables are generally good sources of Vitamin C and A and
folic acid (a B group vitamins)
b. Grains and cereals are generally good sources of the group vitamins and
fiber.
c. Full-fat dairy and egg yolks are generally sources of the fat soluble vitamins
A,D and E.
d. Milk and vegetable or soya bean oil are generally good, sources of vitamin K,
which can also be synthesized by gut bacteria.
5. Minerals- ( Sodium, calcium, iron, iodine, magnesium, etc): all foods contain
some foods contain some form of minerals
a. Milk and dairy product are good source of calcium and magnesium.
b. Red meat is a good source of iron and zinc.
c. Seafood and vegetables (depending on the soil in which they are produced)
generally good source of iodine.
6. Water- As a beverage and a component of many foods, especially vegetables
and fruits.

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