DAVAO ORIENTAL STATE UNIVERSITY

SPEAR 2 Module
Prelim Coverage
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Module No. 1 FITNESS EXERCISE

Prelim Coverage
Lesson No.
Training Method
3-4
(Fast Continuous Method Speed Running, & Interval Training)
▪ Identify movements and equipment that improve muscle strength,
Learning ▪ Choose movement sequence that suits students’ capacity to increase muscle strength, and
Outcomes ▪ Perform with caution movements sequence that increase the heart rate and increase
cardiovascular endurance.
Time Frame 2 hrs per week/student availability of submission before the end of the 2nd semester.
Introduction
Good Day Students!
In this module, you will learn two (2) training methods which are:

1. Continuous training which involves working for a sustained period of time without rest. It
improves cardio-vascular fitness; and

2. Interval training which involves alternating between periods of hard exercise and rest. It
improves speed and muscular endurance.

Activity
ACTIVITY 1
4 Pics 1 Word

Directions: Work out what the word, from a set of letters given below the pictures.
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Instructions: Read and analyze each item. Reflect and write your analysis in
a short bond paper or as instructed by your instructor during virtual
meeting. Each item is five (5) pts each
Analysis
1. Which aspect of fitness does continuous training and interval training improve? Why is
it significant to involve oneself in such an activity?
2. In what way can you motivate yourself to participate in physical training?
3. What benefits does the mentioned methods provides for our body? Why is it
beneficial?

Instruction: Submit a video of yourself performing the continuous and interval training.
Indicate your score in your video for continuous training. At the beginning of your
video for each training, start with a 2-3 minute warm up, stretching and
Application cooldown exercise. Wear appropriate attire when performing.

Continuous Training

1 –Mile Walking Test

Purpose: Measures your aerobic (cardiovascular) fitness level based on how quickly you are able to
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walk a mile at a submaximal (moderate) exercise intensity.

Equipment:
• Comfortable clothing and sturdy walking or running shoes
• a stopwatch or a clock with a second hand
• a flat one-mile (1.60 kms) walking surface, such as a standard quarter-mile track (four laps
equals one mile) or a flat road where you've measured the one-mile distance with your car's
odometer

Goal: Walk one mile as quickly as possible.

Sample pictures and YouTube tutorials for reference below:

Visit!
https://www.youtube.com/watch?v=HXjJTf4ZdJY
https://www.youtube.com/watch?v=KCe3ZS7pAC4&t=44s

Procedure:
1. We suggest that you do not attempt this test until you are routinely walking for 15 to 20 minutes
several times per week.
2. Do not perform this test on a treadmill, as it will skew your results.
3. Warm up by walking slowly for three to five minutes.
4. When you are ready to begin, start the clock and begin walking as fast as you can while
maintaining a steady pace.
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5. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as
possible.
6. Stop your watch or check your time at the end of the mile to the nearest second.
7. When finished, keep walking for a few minutes to cool down. Follow up with a few stretches.

Scoring: Here are the age-adjusted standards (listed in minutes and seconds) for men and women,
which are based on information collected from the Cooper Institute, American Council on
Exercise and other sources.

Ratings for Men, Based on Age

Age 19-29 30-39 40-49 50-59 60-69 70+
Excellent <11:54 <12:24 <12:54 <13:24 <14:06 <15:06
Good 11:54- 12:24- 12:54- 13:24- 14:06- 15:06-
13:00 13:30 14:00 14:24 15:12 15:48
Average 13:01- 13:31- 14:01- 14:25- 15:13- 15:49-
13:42 14:12 14:42 15:12 16:18 18:48
Fair 13:43- 14:13- 14:43- 15:13- 16:19- 18:49-
14:30 15:00 15:30 16:30 17:18 20:18
Poor >14:30 >15:00 >15:30 >16:30 >17:18 >20:18

Ratings for Women, Based on Age

Age 19-29 30-39 40-49 50-59 60-69 70+
Excellent <13:12 <13:42 <14:12 <14:42 <15:06 <18:18
Good 13:12- 13:42- 14:12- 14:42- 15:06- 18:18-
14:06 14:36 15:06 15:36 16:18 20:00
Average 14:07- 14:37- 15:07- 15:37- 16:19- 20:01-
15:06 15:36 16:06 17:00 17:30 21:48
Fair 15:07- 15:37- 16:07- 17:01- 17:31- 21:49-
16:30 17:00 17:30 18:06 19:12 24:06
Poor >16:30 >17:00 >17:30 >18:06 >19:12 >24:06

Interval Training
Instruction: Perform the exercises following intervals and rest continuously.

Rubric
Description Points Description
Student performed and finishes the first exercise only (Push- 5
Poor
up) following the 45 seconds interval and 15 seconds rest
Student performed and finishes two exercises only (Push-up 15
& Jumping Jacks) following the 45 seconds interval and 15 Satisfactory
seconds rest
Student performed and finishes three exercises only (Push- 25
up, Jumping Jacks & Knee High) following the 45 seconds Good
interval and 15 seconds rest
Student performed and finishes four exercises only (Push-up, 35
Very Good
Jumping Jacks, Knee High & Jump Squats) following the 45
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seconds interval and 15 seconds rest

Student performed and finishes all the exercises (Push-up, 50
Jumping Jacks, Knee High, Jump Squats & Alternating Side
Excellent
Lunges) following the 45 seconds interval and 15 seconds
rest

Interval Exercise
Push-Up Women

1. Kneel on the floor, hands on

either side of the chest and
keep your back straight.
2. Lower the chest down towards
45 seconds the floor, always to the same Men
level each time, either till your
elbows are at right angles or
your chest touches the ground.
3. Do as many push-ups as
possible

15 seconds rest
Jumping Jacks

1. Stand upright with your legs

together, arms at your sides.
2. Bend your knees slightly, and
jump into the air.
45 seconds 3. As you jump, spread your legs to
be about shoulder-width apart.
Stretch your arms out and over your
head.
4. Jump back to starting position.
5. Repeat.

15 second rest
Knee High

1. Stand with your feet hip-width

apart. Lift up your left knee to
your chest.
45 seconds 2. Switch to lift your right knee to
your chest. Continue the
movement, alternating legs and
moving at a sprinting or running
pace.
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15 second rest
Jump Squats

1. Stand with your feet shoulder-

width apart.
2. Start by doing a regular squat,
engage your core, and jump up
45 secnds explosively.
3. When you land, lower your body
back into the squat position to
complete one rep. make sure you
land with your entire foot on the
ground.
4. Repeat
15 second rest
Alternating Side Lunges

1. Stand tall with your feet hip-

width apart.
2. Step out to the side with your left
leg, bend your left knee and push
45 seconds your hips back.
3. Return to the starting position
and repeat the movement with
the right leg.
4. Keep alternating legs until the set
is complete

15 second rest

Abstraction

Continuous training is when an athlete exercises in a steady aerobic way

Continuous Training

This can be broken down into the following sub-divisions with slightly different effects upon
the energy pathways.

• Running at 50 to 60% of HRmax or 20 to 36% of V02 Max. Very easy pace - metabolises fat -
aerobic - duration 60 minutes plus. Useful for joggers & ultra-distance runners.
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• Running at 60 to 70% of HRmax or 36 to 52% of V02 Max. Slightly faster pace - burns glycogen
and fat - aerobic - duration 45 to 90 minutes. Useful for marathon runners.
Improves cardiovascular system - capillarization
• Running at 70 to 80% of HRmax or 52 to 68% of V02 Max. 10km pace - burns glycogen - aerobic -
duration 30 to 45 minutes - 10km and marathon runners. Improves cardiovascular system -
capillarization - glycogen burning
• Running at 80 to 90% of HRmax or 68 to 83% of V02 Max. 5km pace - burns glycogen - anaerobic
- duration 10 to 20 minutes. Useful for 5km to the marathon. Improves cardiovascular system -
capillarization - glycogen burning - lactate tolerance and removal.
• Running at 90 to 100% of HRmax or 83 to 99% of V02 Max. 800/1500m pace - burns glycogen -
anaerobic - duration 1 to 5 minutes. Useful for 800 to 5km. Improves glycogen burning -
lactate tolerance and removal

Heart rate training zones (e.g. 70% HRmax) are calculated by taking into consideration
your maximum heart rate (HRmax) and your resting heart rate (HRrest).

Interval training is characterized by repetitions of work with a recovery period following each
repetition.

Interval Training

Interval running enables the athlete to improve the workload by interspersing heavy bouts of
fast running with slower jogging recovery periods. The athlete runs hard over any distance up
to 1k and then has a period of easy jogging. During the run, lactic acid is produced, and a state
of oxygen debt is reached. During the interval (recovery), the heart and lungs are still
stimulated as they try to pay back the debt by supplying oxygen to help break down the
lactates. The stresses put upon the body cause an adaptation including capillarization,
strengthening the heart muscles, improved oxygen uptake and improved buffers to lactates.
All this leads to improved performance.

Before undertaking interval training bear the following in mind:

• Undertake a period of Continuous running before starting Interval running

• Consider the various elements of the session:
o The length of the work interval, longer gives a better effect
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o The pace should be comfortable raising your heart rate to the required % of HRmax (see
above)
o The number of repetitions should reflect your condition and age
o The rest interval should enable you to jog and bring the heart rate down to near 100-
110 bpm
• Improvements can be made by altering any of the above variables. However, you should only
change one variable at a time
• All changes should be gradual and take place over some time
• Ensure the surface to be run on is flat and even. It is usual to do interval training on a track
although it can be done on the good quality grass playing fields or on a treadmill

Closure

Reference • https://www.brianmac.co.uk/conintrn.htm
• Examples of Interval Training | LoveToKnow
• How to Do a Jumping Jack - Well Activity - The New York Times (nytimes.com)
• How to do High Knees | ClassPass