Republic of the Philippines

ZAMBOANGA PENINSULA POLYTECHNIC STATE UNIVERSITY

Region IX, Zamboanga Peninsula
R.T. Lim Blvd., Zamboanga City

LEARNING MODULE
Course Code: PATHFIT 2
Course Description: Movement Competency Training
Date Developed: Date Revised:
Document No: ZPPSU – Issued by: ZPPSU -
LM2022 CTE
Prepared by:
RONEL S. PEROMINGAN
MARY ANN A. SALAZAR
Reviewed by:
DEXTER T. PACLIBAR
Recommending Approval: Dr. IVY NAZARETH
Approved by: Dr. ROLANDO P. MALALAY

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 VISION MISSION INSTITUTIONAL CORE VALUES
A world-class Produce globally OUTCOMES
polytechnic competent human
university capital and
research innovation
for quality lives.

___________________________________________________________________
INTRODUCTION
__________________________________________________________________________________

Welcome to Zamboanga Peninsula Polytechnic State University, the premier

higher education institution in Zamboanga Peninsula, one of the Centers of
Development in Teacher Education Institutions in the country and an ISO
accredited institution as recognized by the Commission on Higher Education. It is
our pride and honor, that you choose ZPPSU as your school of choice.

With the situation under a NEW NORMAL condition due to COVID19 Pandemic,
the school is now trying to find ways and means to provide accessible and quality
tertiary education. It is for this reason that the administration has decided to offer
flexible learning education using two modalities: Blended and Distance Learning
education. In as much as the school limit that actual and physical face-to-face
mode of delivery, each college has decided to come up with module to cater those
students who cannot avail online learning modalities.

This module has been prepared to guide you in your learning journey with the use
of the Guided and Self-directed learning activities prescribed to finish your course.
Each module includes reading materials that have been chosen to help you
understand the ideas and concepts introduced by the module.

For this semester, your class in PATHFIT 2 on the series of lectures and activities
in different units. Exercises and assessment of learning activities are provided to test
your physical e.g., core stability, muscle strength, and endurance. Apply the
concepts that you have learned from this module. After accomplishing all modules,
you are expected to do the following:

1. Access, Synthesize and Evaluate information on Healthy eating and fitness

behaviours, products, and services
2. Apply concepts such as fair play, empathy, respect for others’ abilities and
diversity by understanding how these can influence their interaction with
others.

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 3. Participate in moderate to vigorous physical activities in accordance with
national and global recommendation for physical education.
__________________________________________________________________________________

HOW TO USE THIS MODULE

__________________________________________________________________________________

 This is a self-study module particularly designed to help you study with little or
no intervention from your teacher. Please follow very carefully the instructions
on how to use this module so you can fully benefit from it.

• The lessons on this module is logically organized. Every lesson is connected

to the each unit and necessary for a better understanding of the next topic.
Hence, please do not skip a page. Read every page of this module and do
every task that is asked of you.

• Read the Table of Contents so that you will have a good grasp of the entire
course. Having an overview of what you are about to study will help you see
the interrelationships of the concepts or knowledge that you are about to
learn.

• Every lesson or unit begins with the learning objectives. The objectives are
the target skills or knowledge that you must be able to gain or perform after
studying the entire lesson/unit.

• Take the practice exercise given at the end of the lesson or unit. Do this only
when you have thoroughly read the entire lesson or unit. When answering
every activity, test or exercise, please answer them honestly without looking at
the answer key. They answer key is given to you for you to check your own
progress and monitor your own understanding of the lesson. The knowledge
you will gain depends on how much effort and honesty you put into your work.

• Please pay attention to the Study Schedule. This will guide you and make
sure that you don’t lag behind. Lagging behind will result to cramming and
eventually affects your understanding of the lesson.

• Know what it takes to pass the course. Please refer to the Evaluation and
Grading System.

• If you encounter difficult words which are not found in the Glossary page of
this module, take some time to locate the meaning of these words in a
dictionary. You will fully understand your lesson if you exert extra effort in

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 understanding it. There is no room for laziness and complacency. College
students are expected to be independent learners.

• If there is anything in the lesson which you need clarifications on, do not
hesitate to contact your instructor or professor at the appropriate time.

• You will be evaluated by your instructor or professor to check how much

knowledge and skills you have gained. The result of this evaluation will form a
big chunk of your grade. So please do well and do not waste time.

• Lastly, you are the learner; hence, you do the module on your own. Your
family members and friends at home will support you but the activities must be
done by you. As ZPPSUans you must always be guided by our core values,
Love of God;Social Responsibility; Commitment/ Dedication to the Service;
and Accountability

PATHFIT 2

Course Description

PROGRAM SPECIALIZATION OUTCOMES

This course builds on the foundation of motor skills achieved through core
training. It will provide experiences in a variety of exercise program for the purpose
of maintaining and enhancing cardiorespiratory and musculoskeletal fitness (i.e.
core stability, muscle strength, endurance and power). It includes speed and
agility training with a focus on body coordination and balance. In conjunction with
fitness and wellness concepts exercise and healthy eating principles, learners will be
able to enhance their fitness through goal setting and application of the exercise
principles (i.e., frequency, intensity, time, type, progression, and volume); adapt their
movement competencies to independent physical activity (PA) pursuits and
periodically evaluate their PA and eating patterns to monitor their progress and
achievement of personal fitness and dietary goals.

Active and Healthy Living

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 1. Participate in moderate to vigorous physical activities (MVPAs) in
accordance with national and global recommendation on physical activities
for health.
2. Adapt movement competencies to independent physical activity pursuits
that are health-enhancing and personally rewarding.
3. Monitor progress and evaluate achievement of personal fitness and dietary
goals.
4. Practice empathy, fair play; show respect for differing abilities (i.e.,
diversity) through interpersonal communication skills and emotional
regulation during PA participation.
5. For sports, apply basic tactics (e.g. defense, offense, transition) in game
situations.

Advocacy and Promotion

1. Diverse, apply and assess a range of strategies (i.e., exercise program
design; goal-setting; periodic evaluation) to improve one’s physical activity
performances and those of others.
2. Enhance and advocate for one’s personal and others’ fitness safety and
wellness through others’ fitness, safety, and wellness through physical activity
participation and/or leadership.
3. Promote practical and creative interventions that will create community
connection and contribute to the health and wellness of the school community
and its periphery,

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 _______________________________________________
SUGGESTED STUDY SCHEDULE
__________________________________________________________________

Week Topic Activities

Module 1 Course syllabus discussion Interactive discussion and

Classroom rules and regulation, grading student health assessment
1st week system
PARQ
Personal Fitness profile
2nd, 3rd, and 4th week  Fitness Lecture on Fitness Training
 Periods of Exercise Interactive discussion on
 Types of Exercise/Workout Principles of Training
 Methods of Exercises

Module 2 Conduct Physical Activity

5th & 6th  Principles of Fitness Training applying the principles of
 Exercise Precautions and Safety training
Tips Create Individualize fitness
training program/install a
Fitness App
7th MIDTERM
7th, 8th Healthy Eating Principle Accomplish an output of meal
(food preparation base from food vlog
pyramid) (rubrics)

,
9th , 10th  Techniques and Physical Promotional Video (Tabata)
exercises training. (rubrics)
 Training techniques Magazine
 Personalized monitoring activity
 Fitness Assessment Assessment on students
11th , 12th, 13th training program with series of
individual fitness assessment

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 activity.

15th, 16th , 17th Circuit Training

Design and perform a circuit
 Strength circuit
training
 Cardio circuit
18th CULMINATING ACTIVITY Physical Fitness
performances
-Circuit Training
-Fitness Challenge

CLASS RULES
a. All students must wear the prescribed uniform or outfit for the activity. This is
to ensure comfortability and safety. Student will be reminded on the first
occasion even its online class or modular approach.
b. All students are advised to take 3-5 minutes of warming up and cool-down
after series of exercises.
c. During the conduct of the PFR-Q, students must promptly declare or report
any underlying medical condition that was formally diagnosed by a doctor.
For those with contraindications, medical results of a graded exercise test,
duly certified by the physician or the relevant medical certificate must be
submitted on or before the second week of classes. The PE activities shall
then be modified accordingly.
d. Since students with additional needs (SWANs) and/or disabilities will be
recognized and the teaching-learning activities modified accordingly, there
are no exemptions in PE.

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 GOALS AND CONTEXT OF PE
This course is essentially distinct from the senior high school PE, although it remains
to be health optimizing, because there are separate global recommendations for age
groups 5-17 y/o and 18-64 (WHO, 2010) in terms of the frequency and duration of
moderate to vigorous physical activities (MVPAs).

Most of all, the Tertiary PE Program is distinct in terms of the competencies desired
of learners with respect to their particular characteristics as young adults.

P.E. focuses explicitly on making learners adapt to lifelong physical activity. It

promotes an understanding of the centrality of movement in daily life, in all its form.
The Tertiary PE Program thus provides for a variety of expression and engagement
of physical activities and to ascertain that opportunities are inclusive of all contexts
and learners.

__________________________________________________________________

EVALUATION
__________________________________________________________________________________
To pass the course, you must:

1. Read all course readings and answer the pre assessment quizzes, self-
assessment activities, practical activities, and reflection questions.
2. Answer the print-based discussion activities
3. Submit written activities, and performance.
4. Complete activities of each unit
5. Submit the final activities and performances/module

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GRADING SYSTEM

NO. CRITERIA PERCENTAGE (%)

1 Practical Activity 70 %
2 Summative Assessment 30 %
100%
Total

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TABLE OF CONTENTS
PAGES

INTRODUCTION …………………………………………………………………………………….. 2
How to use the module …………………………………………………………………………………. 3
Program Specialization Outcomes ……………………………………………………………… 4
Suggested Study Schedule ……………………………………………………………………………. 5
Class rules ……………………………………………………………………………………………………. 7
Goals of PE ………………………………………………………………………………………………. 8
Module 1 ………………………………………………………………………………………………. 11
Physical Fitness Readiness Questionnaire (PFR-Q) …………………………….. 12
Types of Exercise/Workout…………………………………………………………… 20
Module 2 ……………………………………………………………………………………………………. 24
Principles of Fitness Training ….. ……………………………………………………………… 24
Exercise Precautions and Safety Tips …………………………………………………………… 27
Module 3 ………………………………………………………………………………………………. 31
Healthy Eating Principle ………………………………………………………………………………. 31

Module 4 …………………………………………………………………………………………………...
Circuit Training………………………………………………………………………

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MODULE I:

UNIT I
TITLE: Physical Fitness Readiness
INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Assess the readiness to do physical activity

 Assess personal fitness profile

Introduction
Legal Basis (Law) why students are required to take up PE subjects as part of the
completion of their course.
In Article XIV, Section 19 of the 1987 Philippine Constitution, it mandates that the
state shall promote physical education and encourage sports programs, league
competitions to foster self-discipline, teamwork and excellence for the development
of a healthy and alert citizenry.
This provision recognizes and underscores the importance of PE as a promoter of
moral values and as a delivery system for the development of a healthy and alert
citizenry.

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 Activity no. 1
Physical Fitness Readiness Questionnaire (PFR-Q)
Direction: Answer the PFR-Q through online (google form). The link will be provided by your
respective PE instructor. This will help the teacher assess student’s physical activity
readiness and health status. Answer it with honesty and rest assured your response will
remain confidential.
Sample PFR-Q

Name:______________________________ Course and year:__________

PE Schedule:________________________ Age:_____________
PE Teacher_______________ Sex:____________

Physical Fitness Readiness Questionnaire (adopted)

This questionnaire is applicable for students between ages 15 and 69. If the student
is over 69 years old and not used to being active, he/she must see a doctor first.
GENERAL HEALTH QUESTIONS

Please read the 7 questions below carefully and answer each one honestly YES NO

1. Has your doctor ever said that you have a heart condition OR high blood
and you should only do physical activity recommended by the doctor?

2. Do you feel pain in your chest at rest, during your daily activities of living,
OR when you do physical activity?

3. Do you lose balance because of dizziness OR have you lost consciousness

in the last 12 months?
(Please answer NO if your dizziness was associated with over-breathing (including
during vigorous exercise).

4. Have you ever been diagnosed with another chronic medical condition
(other than heart disease or high blood pressure)?
PLEASE LIST CONDITION(S) HERE:
____________________________________

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 5. Are you currently taking prescribed medications for a chronic medical condition:
PLEASE LIST CONDITION(S) AND MEDICATIONS HERE:
________________________

6. Do you currently have (or have had within the past 12 months)
a bone, joint, or soft tissue (muscle, ligament, or tendon)
problem that could be made worse by becoming more physically active?
(Please answer NO if you had a problem in the past, but it does not limit your current
ability to be
physically active). PLEASE LIST CONDITION(S)
here:______________________________________________________

7. Has your doctor ever said that you should only do medically supervised physical
activity

YES NO
Follow-up questions
about your medical condition(s)

1. Do you have Arthritis, osteoporosis, or back problems?

2. Do you have Cancer of any kind?
3. Do you have a heart or Cardiovascular Condition? This includes
Coronary Artery Disease, Heart Failure, Diagnosed Abnormality of
Heart Rhythm
4. Do you have an irregular heart beat that required medical management? (e.g.,
atrial fibrillation, premature ventricular contraction
5. Do you have High Blood Pressure?
6. Do you have a resting blood pressure equal to or greater than 160/90 mmHg
with or without medication?
7. Do you have any Metabolic Conditions? This includes Type 1 Diabetes, Type
2 Diabetes, Pre-Diabetes
8. Do you often suffer from signs and symptoms of low blood sugar
(hypoglycemia) following exercise and/or during activities of daily living? Signs
of hypoglycemia may include shakiness, nervousness, unusual irritability,
abnormal sweating, dizziness or light-headedness, mental confusion, difficulty
speaking, weakness, or sleepiness
9. Do you have any signs or symptoms of diabetes complications such as heart
or vascular disease and/or complications affecting your eyes, kidneys, OR the
sensation in your toes and feet?
10. Do you have other metabolic conditions (such as current pregnancy-related
diabetes, chronic kidney disease or liver problems)?
11. Are you planning to engage in what for you is unusually high (or vigorous)
intensity exercise in the near future?

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 12. Do you have any Mental Health Problems or Learning Difficulties? This
includes Alzheimer’s Dementia, Depression, Anxiety Disorder, Eating
Disorder, Psychotic Disorder, Intellectual Disability, Down Syndrome
13. Do you ALSO have back problems affecting nerves or muscles?
14. Do you have a Respiratory Disease? This includes Chronic Obstructive
Pulmonary Disease, Asthma, Pulmonary High Blood Pressure
15. Has your doctor ever said you have high blood pressure in the blood vessels
of your lungs?
16. Do you have a Spinal Cord Injury? This includes Tetraplegia and Paraplegia If
the above condition(s) is/are present,
17. Do you commonly exhibit low resting blood pressure significant enough to
cause dizziness, light-headedness, and/or fainting?
18. Have you had a Stroke? This includes Transient Ischemic Attack (TIA) or
Cerebrovascular Event If the above condition(s) is/are present.
19. Do you have any impairment in walking or mobility?
20. Have you experienced a stroke or impairment in nerves or muscles in the past
6 months
21. Do you have any other medical condition not listed above or do you have two
or more medical conditions?
22. Have you experienced a blackout, fainted, or lost consciousness as a result of
a head injury within the last 12 months OR have you had a diagnosed
concussion within the last 12 months?
23. Does anyone in your household ever smoke in Bed or any other place in your
house?
24. Do you take special precautions to avoid accidents in and around your home?
25. Do you try to avoid eating too much salt or sodium?
26. Do you try to avoid eating too much fat?
27. Do you try eat enough fiber from whole grains, cereals, fruits and vegetables?
28. Do you try to avoid eating too much high cholesterol foods, such as eggs,
dairy products and fatty meats
29. Do you try to get enough vitamins and minerals in foods or in supplements?
30. Do you try to avoid eating too much sugar and sweet foods?

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 Activity no. 2 1x1 Picture

Personal Information
Name Age:
Address
Email Address
Mobile No.
Date of Birth

Fitness Goal
Please list down three fitness goal you would want to accomplish this year:
1. ______________________________________________________
2. ______________________________________________________
3. ______________________________________________________

Body Mass Index

Body weight (BW):_________(kg) Hip Circumference (HC):____________

Height (HT) :________________(m)
Waist Circumference (WC):________(cm)
Fitness category :____________________

Body Mass Index

BMI= BW________(kg) / HT ________(m2)
BMI:___________________
Rating:________________
Waist to Hip Ratio
WHR= WC_______(cm) / HC:_________(cm)
WHR:_______________
Percentile:___________
Fitness category :____________________

Medical History
Do you suffer from/have you ever suffered from any of the following, answer by
checking
YES NO
Heart or Blood pressure problems
Pains in the chest while exercising
Fainting or Dizzy Spells
Epilepsy

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 Diabetes
Asthma or breathing difficulties
Problems with joints
Neck or back problems
Are you pregnant
Any other medical conditions or problem
Do you smoke?
Do you drink alcohol?
Are you on any medication?
Others please specify. ______________
________________________

Nutrition, Exercise and Health Habits

In a week, how often do you eat sweets or dessert?
_______________________________________________
How many hours in a week do you currently exercise?
________________________________________________
On average, how many hours of sleep do you get before midnight?
_________________________________________________

Movement Competence Assessment

Beginner Intermediate Advance
Squat
Left-Lunge and Twist
Right-Lunge and Twist
Push-up
Left-single leg squat
Right- Single leg squat

Note: The information provided will remain confidential by the student and PE
instructor only, its solely purpose for the teacher’s assessment and student is advise
to answer it with all honesty before engaging to series of activities in PATHFIT 2.

Data Sheet for BMI and Waist to Hip Ratio

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 Waist to hip Circumference
Classification Men Women
(risk of disease)
High risk 1.0 and above 0.85 above
Moderately High risk 0.90- 1.0 0.80- 0.85
Optimal low risk of 0.90 below 0.80 below
disease

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 What is Fitness?
PERIODS OF

Experts define physical fitness as “one's

ability to execute daily activities with optimal
performance, endurance, and strength with the
management of disease, fatigue, and stress and
reduced sedentary behavior.”

-https://www.medicalnewstoday.com/articles/7181

Physical Fitness refers to the ability of your body

systems to work together efficiently to allow you to
be healthy and perform activities of daily living.

- https://us.humankinetics.com/blogs/excerpt/what-
is-physical-fitness

Components to a Healthy Life

 Physical Activity (regular physical exercise)

 Good Nutrition (balance, equal intake of food nutrients, fat, carbo)
 Stress Alleviation
 Psychological Balance

BENEFITS OF REGULAR PHYSICAL ACTIVITY/ EXERCISE

 Improved Health (efficiency of heart and lungs)
 Improved sense of well-being (more energy, less stress)
 Improved appearance (weight loss, toned muscles, improved posture)
 Enhanced social life ( improved self-image, opportunities to make new
friends)
 Increased stamina (increased physical abilities, improved immunity to minor

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 PERIODS OF EXERCISE

 Warm-up Exercises
This period lasts for 5-10 minutes
depending on the intensity of the kind of
exercise to be undertaken. It is purposely
done to increase the temperature of the
body and its stretches and limbers up the
muscles and speeds up the action of the
heart in preparation for a more vigorous and
intense activity.

 Exercise Proper/Work Out/Circulatory

Period

 Usually low intensity activities that build and

increase flexibility, muscle strength, endurance
and tone up the abdominal, back, legs, arms
and other major muscles.
 Includes variation of drills
 Some exercise physiologists have suggested
that a work-out or conditioning period, might
consists of the following:
 10 to 15 minutes warm-up
 10 minutes of strength exercises
 20 minutes of cardio respiratory exercises
iv. 5 to 10 minutes cool-down

Conditioning Exercises – builds up and

increases flexibility, muscle strength and
endurance and tones up the major muscle
groups.
 Cool off/Cooling down exercise
 This part of training helps in returning the blood
to the heart for reoxygenation, thus preventing
a pooling of the blood in the muscles of the
arms and legs.

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 UNIT 2
TITLE: Types of Exercise/Workouts
INTENDED LEARNING OUTCOMES
After studying this module, you are expected to:

 Understand different types of exercises

 Identify different workouts for fitness activity

Sample of Exercises and Workout Program

1. Meditative Exercise
- Meditation is a practice in which an individual uses a technique – such
as mindfulness, or focusing the mind on a particular object, thought, or activity – to
train attention and awareness, and achieve a mentally clear and emotionally calm
and stable state

 Taichi
 Kata
 Yoga
 Pilates
 Yogalates, etc.
2. Percussive Workouts (with box and kick)

 CardioKickbox
 Taebo
3. Dance Workouts
 Aerobic Dance
 Latin Aerobics /Zumba Aerobics (salsa, Chachacha,etc)
 Hiphop Aerobics
 Hiphop Abs
 Turbo Jam
 Belly Dancing
 Pole Dancing
 Sensual Dancing
 Bump and Grind
 Dance Moves
 Dance Fusions, etc.
4. Sports and Recreational Workout

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  Ballgames
 Racquet games
 Cycling
 Running
 Trekking
 Mountaineering
5. Resistance Workout
Exercises that require weight training and other resistance.

TWO KINDS OF EXERCISES

1. RESPONSE – broken type of exercises, wherein students/clientele moves only
when the next count or command is given.

Example: Free hand exercises, light apparatus exercises

2. RHYTHMIC – continuous, following a definite cadence until the command for
stopping is given.

Example: Marching, calisthenics

METHODS OF EXERCISES
1. AEROBIC EXERCISES
 It is any rhythmical activity that causes a sustained increase in heart rate,
respiration and muscle metabolism.
 It refers to exercise which is modern intensity, undertaken for a long duration.
 It also means “with oxygen” and refers to the use of oxygen in a muscle’s energy-
generating process.

The goal of aerobic exercise is to increase cardiovascular endurance.

EXAMPLE: Jogging, swimming, running and jumping rope, bicycling, dancing, hiking
continuous training.
2. ANAEROBIC EXERCISE
 Includes strength and resistance training, tone muscles, as well as improve
bone strength, balance and coordination.

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EXAMPLES: Weight training, functional training, interval training, sprinting, and high
intensity interval training increase short-term muscle strength.
3. CALISTHENICS
 It is a systematic, rhythmic bodily exercises usually without apparatus. When
used for fitness, exercise series should be carried out in a steady and continuous
fashion with no rest between exercises.

EXAMPLE: Jumping jack, push-ups wind mill

4. ISOMETRIC (concentric)
 It involves the contraction of muscles without movement. Used for muscular
strength, endurance and muscle tone.
 It is one of the fastest ways to develop increased static-passive flexibility.

EXAMPLE: Pushing the wall, push-ups, hand push, spine extensions

5. ISOTONICS
 It involves muscle contraction of muscles with movement, lengthening of
muscles, shifting of resistance.
EXAMPLE: bicep curl, squats
6. ISOKENITICS
 It requires movement with controlled resistance, usually involving exercising
machines. It is also possible to do isokinetic exercises with a partner instead
of machines.

EXAMPLE: Bristwalking on trendmill

7. DYNAMIC EXERCISE
 It keep joints, connecting tissues and muscles in good condition.

EXAMPLE: Swimming, walking, cross country skiing, bicycling, weight training

8. THERAPEUTIC EXERCISE
 Use as a rehabilitative method in treating disease or illness.

EXAMPLE: PNF (Proprioceptive neuromuscular facilitation), active and passive

exercises

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 Tips to help you MAKE EXERCISE A HABIT

Choose an activity you enjoy.

Tailor your program to your own fitness level.
Set realistic goals.
Choose an exercise that fits your lifestyle.
Give your body a chance to adjust to your new routine.
Don’t get discouraged if you don’t see immediate results.
Don’t give up if you miss a day; just get back on the track the next day.
Find a buddy-friend for a little motivation and socialization.
Build some rest days into your exercise schedule.

23 | PATHFIT 2
Module 2

UNIT 1
TITLE: Principles of Fitness Training and
Safety Tips

INTENDED LEARNING OUTCOMES

After studying this module, you are expected to:

 Discuss the different principles in fitness training

 Understand the application of each principle to the training
program
 Create an individual training program

Training Principles

Training means engaging in activity to improve performance and/or fitness; this is

best accomplished by understanding general sports training principles: overload,
reversibility, progression, individualization, periodization, and specificity.

Principle of Overload

The overload principle states

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. 

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Overloading can be achieved by following the acronym FITT:

 Frequency: Increasing the number of times you train per week or the number
of reps you perform.
 Intensity: Increasing the difficulty of the exercise you do. For example,
running at 12 km/h instead of 10 or increasing the weight you are squatting
with.
 Time: Increasing the length of time that you are training for. For example,
cycling for 45 minutes instead of 30.
 Type: Increase the difficulty of the training you are doing. For example
progress from walking to running, from accessory to free weights.

Principle of Reversibility

You can lose what you've gained if it's not maintained. If you stop training then the
improvements you have made will be reversed. So if you do not train for a period of
time, or reduce the amount you are training, you may not be able to resume training
to the same level as before, so it’s important to build the body back up progressively
until you reach that level again.

Principle pf Specificity

The specific nature of a

training load produces its own
specific response and adaptations.

25 | PATHFIT 2
Principle of Variety

Training is a long term process and must be enjoyable.

Variety increases enjoyment, may also increases the training effect by changing the
stimulus

Consider changing:

 the nature of the exercise

 the environment
 time of day of the session
 the training group

Variety is an area in which the student can be at their most creative

Principle of Individualization

Each individual has different capacities to train and to adapt to that training. Each
individual will respond to training in their own way. Different students will respond to
the same training in different ways. There is no such thing as an ideal training
programme that will produce optimal results for everyone.

Factors to consider include:

Heredity Chronological Age Training Age

Biological Age Developmental Age

Principle of Active involvement

This is perhaps the most important principle of training. Without it a successful

training programme cannot be started.It means simply that for a training programme
to be fully effective the athlete must want to actively and willingly participate.This
participation and involvement should go beyond how an individual behaves in the
presence of the instructor. It requires that the actions in all aspects of his lifestyle

26 | PATHFIT 2
contribute to successful performance. The student will need to be educated in this
responsibility and then encouraged to fully accept the responsibility for himself.

EXERCISE PRECAUTIONS AND SAFETY

TIPS

Physical activity carries risks as well as benefits. The most common adverse effects
of physical activity are burnout and musculoskeletal injury. Depending on the type of
activity, injury risk can be augmented with increased intensity, frequency and
duration of activity. To minimize the risk of activity-induced injuries, you should be
aware of the signs of over-exertion (such as breathlessness and muscle soreness),
and take reasonable precautions.
1. Wear comfortable clothing and well-padded shoes that can protect the heels and
arches of the feet.
2. Put on appropriate gear for the activity.
3. Always warm up before doing exercise and cool down afterwards to lower the risk
of strains and sprains.
4. take appropriate breaks during the activity.
5.Do not exercise with an empty stomach. Eat something light to give you some
stamina. Do not exercise immediately after a full meal because this will affect
digestion.
6. Replenish extra fluids before, during and after physical activity, especially for
prolonged exercise like hiking.
7. Beware of the weather and environmental conditions. Avoid doing outdoor
vigorous exercise in hoy or humid weather.

27 | PATHFIT 2
8. Listen to the body. Do not exercise when unwell. If there is dizziness, shortness of
breath, chest pain, nausea or vomiting, or muscles and joint pain during exercise,
stop the activity and seek medical advice as soon as possible.

Common Injuries such as:

 Blisters
 Muscle soreness
 Strains and S prains
 Muscle Cramps
 Stress fracture
 Dislocations
 Soft Splinting
 Metatarsalgia

28 | PATHFIT 2
 Sample Activity Sheet No. 11 - 12
Sample Training Plan for 1 month Applying the Principles of Training
Name:____________________________________ Date:________________
Year and Sec:____________________________ Schedule:______________
PE Instructor:_________________________________ Month: ________________
Wee DAY Fitness Exercise Repetitions Intensity Target Remarks
k Low/Moderate/High muscles
1st Mon
Tue
Wed
Thu
Fri
Sat
Sun

2nd Mon
Tue
Wed
Thu
Fri
Sat
Sun

29 | PATHFIT 2
 Sample Activity Sheet No. 13-14
Sample Training Plan for 1 month Applying the Principles of Training
Name:____________________________________ Date:________________
Year and Sec:____________________________ Schedule:___________________
PE instructor:_____________________________________________

Week DAY Fitness Exercise Repetitions Intensity Target Remarks

Low/Moderate/High muscles
3rd Mon
Tue
Wed
Thu
Fri
Sat
Sun

4th Mon
Tue
Wed
Thu
Fri
Sat
Sun

30 | PATHFIT 2
Module 3

UNIT 1
TITLE: Healthy Eating Principle

INTENDED LEARNING OUTCOMES

After studying this module, you are expected to:

 Prepare healthy food base from the recommending food pyramid

 Create a meal vlog

31 | PATHFIT 2
Module 4

UNIT 1
TITLE: Circuit Training

INTENDED LEARNING OUTCOMES

After studying this module, you are expected to:

32 | PATHFIT 2
33 | PATHFIT 2
34 | PATHFIT 2