PE103: INTRODUCTION TO PHILIPPINE HISTORY FIRST SEM AY 23-24

COURSE INTRODUCTION CONCEPTS OF PHYSICAL ACTIVITY,

EXERCISE, FITNESS, AND WELLNESS
Why study Physical Education in college?
 The very basis of the inclusion of PE from Physical Education
Elementary to the College level is Article XIV  an integral part of general education designed to
Section 19 of the Philippine Constitution. promote the optimum development of the
 ARTICLE XIV - EDUCATION, SCIENCE AND individual physically, socially, emotionally, and
TECHNOLOGY, ARTS, CULTURE AND SPORTS mentally through total body movement in the
EDUCATION performance of properly selected physical activities
o SPORTS
 Section 19. (1) The State shall promote Physical Activity
physical education and encourage  a body movement that is produced by the
sports programs, league competitions, contraction of skeletal muscles and that
and amateur sports, including training for substantially increases energy expenditure
international competitions, to foster self-
discipline, teamwork, and excellence for Exercise
the development of a healthy and alert  a type of physical activity that requires planned,
citizenry. structured, and repetitive bodily movements to
 (2) All educational institutions shall improve or maintain one or more components of
undertake regular sports activities physical fitness
throughout the country in cooperation with
athletic clubs and other sectors. Physical Fitness
 It is therefore the hope of every educational  the ability of an individual to perform one’s daily
institution that students get the maximum benefit task
from their participation in their PE classes, not just  with vigor and alertness without undue
to complete and pass because these are required fatigue
courses for graduation, but because they  with reserve energy to attend to other tasks
understand the lifelong benefits of keeping an  with readiness to meet unforeseen
active lifestyle throughout an individual’s lifetime. emergencies
 with enough energy for leisure time activities
PHYSICAL EDUCATION
Warm-up
Physical Education  the preparation of the body physically and
 plays an integral role in the Education system mentally for the conditioning bout
 promotes a holistic approach to the development  means that the heart, lungs, and muscles are
of a human being encompassing all aspects such being set for an increased workload, an activity
as the physical, mental, social and even emotional that is of higher intensity and which will last for
 It is therefore important to note how education of the about 5-15 minutes enough to produce slight sweat
physical nature in relation to knowledge and indicating that the body is ready for the
understanding of physical activity, exercise, physical activity/exercise proper
training and physical fitness can contribute to the  also means lesser chances of injury occurrences
life of an individual. while exercising

physical social
Cool Down
 the period when the body tries to return to its
PHYSICAL
EDUCATION
normal or resting state
 may be the latter phase of the conditioning bout
but done at a lower intensity level followed by
mental emotional
light stretching exercises
 may take about 5-15 minutes, enough time for the
body to prevent muscle soreness and stiffness,
and blood pooling that may result to a person’s
feeling of dizziness and faintness
  This guide that will indicate that cooling down has  By prioritizing, individuals embark on a
served its purpose is if the heart rate is journey toward
approximately 100-110 bpm or even less. o improved cardiovascular health
o increased strength and flexibility
Fundamental Movements o enhanced resilience to illness
 are basic body movements that involve various  Engaging in regular physical activity
body parts contributes to the prevention of
 are foundational building blocks upon which chronic conditions, and also
more complicated and intricate physical positively influences mental health,
movements are built reducing stress, and promoting a more
positive mood.
Non-Locomotor Movements  serves as a foundational pillar with the
 requires no movement from one area to another broader context of the 8 dimensions of
 important for balance, flexibility, body control, and wellness, encouraging individuals to
spatial awareness adopt behaviors that contribute to a
 can predict an active lifestyle later in life more active and vibrant life
2. Intellectual
Locomotor Movements 3. Financial
 requires the body to travel through space from 4. Occupational
one point to another 5. Emotional
 The body is not anchored in place and is moving 6. Environmental
through the transfer of weight from one area of the 7. Spiritual
body to another, which is seen in movements such 8. Social
as
a. walking g. sliding
b. marching h. skipping
c. jumping i. galloping
d. climbing j. leaping
e. running k. side-stepping
f. hopping l. crawling

Wellness
 refers to the overall state of being in good health,
both physically and mentally
 involves making positive choices and adopting ON BENEFITS OF EXERCISE
habits that contribute to a fulfilling life
 8 Dimensions of Wellness Regular Exercise and Fitness Routines
o assists in the overall healthy wellbeing of an  offer a myriad of benefits that extend beyond just
individual physical well-being
o provide a comprehensive framework for
Engaging in Regular Physical Activity
understanding and enhancing various facets
of an individual’s overall well-being  promotes cardiovascular health by
1. Physical o improving blood circulation
 paramount in fostering a healthy and o reducing the risk of heart diseases
robust lifestyle o maintaining optimal blood pressure
 involves maintaining a sound body
through regular exercise, proper Exercise
nutrition, sufficient rest, and avoiding  a potent stress-reliever, as it triggers the release
harmful habits of endorphins
 recognizes the intricate link between  the body’s natural mood enhancers, which
physical health and overall well- helps to alleviate anxiety and depression
being, highlighting the importance of
adopting habits that promote longevity Consistent Fitness Efforts
and vitality
  contribute to enhanced mental sharpness and
cognitive function
Regular Exercise
 has been linked to ON LIVING A SEDENTARY LIFESTYLE
o improved memory
o increased focus Sedentary Lifestyle
o reduced risk of neurodegenerative diseases  characterized by a lack of exercise or physical
 also fosters better sleep patterns activity, and poses several detrimental health
problems
 aiding in restorative rest that is crucial for
o prolonged periods of inactivity
overall mental and physical health
 can lead to weight gain and obesity, as the
body fails to burn sufficient calories
 Improves appearance  increases the risk of developing various
Physical  Helps trim the waistline chronic conditions such as
Benefits  Helps to have a better physique  heart disease
 Helps maintain proper body weight  diabetes
 Relieves stress  hypertension
 Reduces chances of anxiety and o lack of exercise
depression  contributes to weakened muscles and poor
Mental and  Improves memory circulation, impacting overall cardiovascular
Psychologica  Triggers the release of the happy health
l Benefits hormone, “endorphin”  Without regular physical activity, individuals
 Boosts or improves mood may experience diminished flexibility and
 Improves the ability to sleep better joint stiffness
 Improves psychological functioning  further limiting their ability to perform
daily tasks comfortably
 Increases efficiency of the heart and  has adverse effects on mental well-being
lungs
 physical activity
 Helps reduce body fat
 closely linked to the release of endorphins,
 Lowers hypertension often referred to as "feel-good" hormones
 Helps prevent loss of muscle mass  Without the natural boost provided by
Physiological
 Helps reduce insulin resistance exercise, individuals may be more
Benefits
 Increases muscular strength and susceptible to stress, anxiety, and
endurance depression
 Helps improve flexibility  also associated with poorer sleep quality,
 Reduces chances of lower back exacerbating mental health challenges
pains  lack of exercise not only jeopardizes physical health
 With endorphin, exercise allows but also takes a toll on mental and emotional
one to feel happier. resilience
 Creates avenues to join teams or
clubs and meet new people who HEALTH-RELATED COMPONENTS/
have the same passion or interest PARAMETERS OF PHYSICAL FITNESS
Social like you.
Those components that contribute to the development of
Benefits  Allows you to adjust to new people
fitness and health and functional capacity of the body
and even new surroundings.
will be classified as health-related components. Health-
 By being with people who share the
related components are first developed before the skill-
same interest as yours, then it
related components.
makes you a more reliable
person/friend.
1. Muscular Strength
 Ability of the muscle to exert or apply a single
maximal force during contraction to overcome
resistance
o Activity tests to measure muscular strength:
  Push-ups  Modified Push-ups  represents that the components of the
body whose primary role is to store
energy for later use
2. Muscular Endurance  Body Fats does not contribute in a direct
 Capacity of a muscle or a group of muscle to sense to exercise performance.
persist in a localized muscular effort or  It is further the maintenance of life while
capacity of a muscle to exert force repeatedly storage body fat contained in the fatty
or to hold a contraction over a period of time. deposits found under the skin and deep
o Activity tests to measure muscular endurance: inside the body.
 Abdominal Curl-ups  crunches o Activity tests to measure body composition:
A. Body Mass Index (BMI)
3. Flexibility  weight in kg / height in m2
 Functional capacity of the joints to move within
Weight Classifications Based On BMI
a normal range of motion (ROM).
 It involves the muscular system as well as the
International Obesity Task Force
bones and joints.
(IOTF) Proposed Classification of
 Lack of adequate flexibility has often been
BMI Categories for Asia
linked with low back pain as well as with
muscle and joint injuries. BMI (kg/m2) CLASSIFICATION
 An adequate degree of flexibility is important to < 18.5 Underweight
prevent injury and to maintain body mobility. It 18.5 – 22.9 Normal
can be greatly improved by stretching. 23.0 – 24.9 At-risk of Obesity
 It involves 4 basic movements, namely: 25.0 – 29.9 Obese I
A. Flexion – bending a body segment
 30.0 Obese II
B. Extension – straightening a body
segment  Example: If body weight is 55 kg and
C. Abduction – moving a limb away from a height is 1.6 m, the BMI is 21.5
body (normal weight).
D. Adduction – moving a limb towards the
body B. Waist-Hip Ratio (WHR)
 waist measurement/ hip
measurement
 Example: if a female’s waist is 24
inches, and hip measurement is
36 inches, then WHR is 0.6.
* According to the World Health
Organization, a waist-to-hip ratio
o Activity tests to measure flexibility: greater than 1.0 is indicative of a
 Sit and Reach higher than normal risk of
 Shoulder Flexibility developing heart disease. A
 Sit and Reach Wall Test healthy WHR for women is under
0.85 and a healthy WHR for men is
4. Body Composition 0.90 or less.
 Refers to the total make-up of the body using
the concept of a two component model: the Lean 5. Cardiovascular Endurance
Body Mass and the Body Fat.  Ability of the heart, lungs and blood vessels to
 The Lean Body Mass supply oxygen and nutrients to the working
 consists of the muscles, bones, nervous muscles efficiently in order to sustain prolonged
tissue, skin, blood and organs rhythmical exercises.
 These tissues have high metabolic rate  It is also defined as the maximum amount of
and make a direct, positive contribution work an individual is capable of performing
to energy production during exercise. continuously where the work involves large
 Body Fat of adipose tissue muscle groups.
 o Activity tests to measure cardio-vascular  should be parallel to the ground with
endurance: the torso straight and rigid, resting the
 Rockport Walking Test weight on toes and forearms
 Cooper Run Test  should not be sagging or bending
 3-minute Step Test 1. Position the watch or clock where you can
easily see it. Assume the plank exercise
Standard Rubric of Rate of Perceived Exertion (RPE) position with your elbows on the ground.
 required to perform a Physical Diagnostic Test Hold for 60 seconds.
 a subjective way of determining the intensity 2. Lift your right arm off the ground. Hold for
(breathing and heart rate, muscle fatigue, and how 15 seconds.
much you sweat) that you exert while doing your 3. Return your right arm to the ground and lift
activity the left arm off the ground. Hold for 15
seconds.
How hard do you feel the exercise is?
4. Return your left arm to the ground and lift
Rating No. Perceived Exertion (description) the right leg off the ground. Hold for 15
6–7 Very, very light seconds.
5. Return your right leg to the ground and lift
8–9 Very light (You feel comfortable) the left leg off the ground. Hold for 15
10 – 11 Light seconds.
Somewhat hard (You feel tired but you 6. Lift your left leg and right arm off the
12 – 13 ground. Hold for 15 seconds.
can keep going)
7. Return your left leg and right arm to the
14 – 15 Hard
ground. Lift your right leg and left arm off
Very hard (You feel very tired, and you the ground. Hold for 15 seconds.
16 - 18
are pushing yourself to keep going) 8. Return to the plank exercise position
Very, very hard (This is like the hardest (elbows on the ground). Hold this position
19 - 20
exercise you have ever done) for 30 seconds.
 Results and Interpretation
A. Core Muscle Strength and Stability Test (CMSST)
If you can complete the
 Objective: To monitor the development and Good core
test fully, you have a
improvements of an athlete’s core strength and strength
good core strength.
endurance over time
 Needed Materials: If you cannot complete
o Flat surface Poor core the test fully, your core
o Mat strength strength needs
o Watch, app, or clock with second counter improvement.

B. Movement Competency Screen (MCS)

 described as the ability to move free of
dysfunction or pain
 Movement dysfunction
 expressed as movement strategies that
contribute more to injury than
performance
 An athlete’s movement competency is influenced
by several variables.
 The responsibility of the strength and
conditioning professional is to ensure that the
training prescribed enhances performance and
does not contribute to injury.
 Conducting the Core Strength Test  The best way to improve movement is to
 Start in the plank exercise position. move.
 However, movement under a load greater
than what the athlete’s movement
 competency can support will force the 5. Single Leg Squat
athlete to compensate and over time a. Perform a single leg body weight
compensation will negatively affect squat with your fingertips on the
health and performance. side of your head and the non-
 Objective: To identify which fundamental stance leg positioned behind the
movement patterns can be aggressively loaded body.
and which require development attention. b. Squat as low as comfortable can.
 The fundamental movement patterns that are
evident in activities of daily living and strength
training programs to varying degrees
 squat pattern
 upper body push pattern EVALUATING HEALTH-RELATED
 upper body pull pattern FITNESS COMPONENTS
 bend pattern
1. Waist-to-Hip Ratio (Body Composition)
 twist pattern
 It is used to evaluate your weight.
 single leg squat pattern
 Formula:
 Made up of 5 movements that provide the
athlete with an opportunity to demonstrate their waist measurement (cm/¿)
WHR=
movement competency within each fundamental hip measurement (cm/¿)
pattern.
o The MCS movements are performed with 2. Step Test (Cardio-vascular Endurance)
a body weight load  Material: 12 - inch bench
1. Body Weight Squat A. Step up and down on a 12-inch bench for 3
a. Perform a body weight squat with minutes at a rate of 24 steps per minute. One
your fingertips on the side of your step consists of four beats - that is, up with
head left foot, up with the right foot, down with the
b. Squat as low as comfortably can. left foot, down with the right foot.
B. Immediately after the exercise, relax and do
2. Lunge & Twist not talk.
a. Cross your arms and place your C. Locate your pulse and five seconds after the
hands on your shoulders with your exercise ends, begin counting your pulse for
elbows pointing straight ahead. 60 seconds. This serves as your RECOVERY
b. Perform a forward lunge then HEART RATE.
rotate toward the forward knee.  Pulse/Anatomical Sites
c. Just rotate the knee then return to o radial artery at the wrist (located at the
center and return to the standing base of the thumb)
position. o temporal artery (front of the ear)
d. Alternate legs with each rep. o apical site (chest area)
o carotid artery (neck area)
3. Push Up
a. Perform a standard push up STEP TEST RATING
60-SECOND RECOVERY
CLASSIFICATION
4. Bend & Pull HEART RATE
a. Start with your arms stretched High performance
84 or less
overhead. zone
b. Bend forward allowing your arms Good fitness zone 85-95
to drop under your trunk. Marginal zone 96-119
c. Pull your hands into your body as Low zone 120 and above
if you were holding onto a bar and
performing a barbell rowing 3. The Crunch Test “Partial Curl-Up Test” (Muscular
exercise. Strength and Endurance)
d. Return to the start position with  Equipment needed: A stop watch or timer that
your arms stretched overhead. can measure one full minute; a ruler; a friend to
help keep count and time you (optional).
  Goal: Do as many crunches as you can in one  Materials: Mat
minute. A. Lie face down with hands outside the
 Execution: Although this test involves regular shoulders, with back and legs straight.
crunches, it has some specific guidelines. B. Lower the body until the elbow is bent ninety
A. Lie down on your back with your knees bent, degrees or right angle.
feet flat on the floor and your heels about C. Repeat as many as possible.
18 inches away from your behind. Place
your arms at your sides, palms down,
fingertips next to your hips.
B. Place a ruler next to your fingertips in this 5. Modified Push - ups (Muscular Endurance)
position and measure 6 inches further. You  Materials: Mat
can put a piece of paper, the ruler itself, or a A. Support the body in a push - up position from
piece of tape at that 6-inch marker. the knees with hands outside the shoulders,
C. Keep your hands on the floor throughout with back and legs straight.
the test. Just like abdominal crunches, B. Lower the body until the elbow is bent ninety
engage the abs to lift your head, neck, and degrees or right angle.
shoulder blades off the floor, but allow your C. Repeat as many as possible.
fingertips to slide toward the 6-inch marker.
D. Return to the starting position to complete RATING SCALE FOR DYNAMIC MUSCULAR
one rep. Repeat this as many times as you ENDURANCE (PUSH-UPS)
can in 60 seconds, counting only the number
of repetitions that your fingertips successfully Ratings for Men, Based on Age
reach the 6-inch marker.
RATING 17-26 27-39 40-49 50-59 60+
E. You may rest in the starting position
High
(relaxed), but the clock continues to run.
performance 29+ 27+ 26+ 24+ 22+
zone
RATING SCALE FOR CRUNCH TEST
Good fitness
SCORING: Here are the age-adjusted standards based on 20-28 18-26 17-25 15-23 13-21
zone
guidelines published by the American College of Sports
Medicine (ACSM): Marginal
16-19 15-17 14-16 12-14 10-12
zone
Ratings for Men, Based on Age Low zone < 16 < 15 < 14 < 12 < 10

Rating < 35 years 35-44 years > 45 years

Ratings for Women, Based on Age
60 and 50 and 40 and
Excellent RATING 17-26 27-39 40-49 50-59 60+
above above above
Good 44-59 41-49 25-39 High
Marginal 31-44 25-39 15-24 performance 17+ 16+ 15+ 14+ 13+
zone
Needs
15-29 10-24 5-14 Good fitness
Work 12-16 11-15 10-14 9-13 8-12
Very Poor 0-14 0-9 0-4 zone
Marginal
8-11 7-10 6-9 5-8 4-7
zone
Ratings for Women, Based on Age
Low zone <8 <7 <6 <5 <4
Rating < 35 years 35-44 years > 45 years
50 and 40 and 30 and 6. Sit and Reach Wall Test (Flexibility)
Excellent
above above above A. Remove shoes and sit facing the wall.
Good 40-49 25-39 15-29 B. Keep feet flat on the wall and knees straight.
Marginal 24-39 15-24 10-14 C. Reach forward and touch the wall and hold
Needs for 3 seconds.
10-24 6-14 4-9
Work
Very Poor 0-9 0-5 0-3 RATING SCALE FOR SIT AND REACH WALL TEST

4. 90 Degree - Push ups (Muscular Endurance) RESULT FLEXIBILITY CLASSIFICATION

 Cannot touch the wall Low 2. Fat
Fingertips touch wall Average  Provides a concentrated source of food energy,
providing 9 kcal per gram.
Knuckles touch wall Good
 It is also important component of body cells
Palms touch wall Excellent
 Helps absorb, transport and store the fat-soluble
vitamins A, D, E and K

HEALTHY EATING HABITS AND  Other functions of fats

TRAINING PRINCIPLES o body insulation and padding from extreme
temperature and shock
NUTRITION o provide palatability and satiety value to
foods
Food
 The human body can synthesize all fatty acids
 essentially the source of nutrients that are needed
except linoleic (omega-6) and linolenic (omega-3)
by the body to perform its basic functions
acids.
 Nutrients
 Used to maintain the structural portions of
 basically classified into 6 types where each
cell membranes and to synthesize
has a specific function, and collectively they
eicosanoids
work together to contribute to good health
o Eicosanoids
o Carbohydrates ○ Vitamins
 hormone-like compounds that function
o Fats ○ Minerals
in the blood pressure regulation, blood
o Protein ○ Water
clotting and immune response
 Simply, good health is characterized by striking a
 Some of the important derivatives of
balance between proper nutrition and sufficient
linolenic acid
physical activity participation.
o eicosapentaenoic acid (EPA)
o docosahexaenoic acid (DHA)
A. MACRONUTRIENTS  necessary in normal brain
development and in the prevention
Nutrients that the body needs in large amount as they
and treatment of various 25
are the ones that provide energy to the body.
diseases such as heart disease,
hypertension, arthritis, and cancer
1. Carbohydrate
 The chief source of energy in the Filipino diet
 EPA and DHA also constitute a large
part of the eye’s main center vision,
 Each gram of carbohydrates yields 4 kcal.
the retina.
 It is also the preferred energy source for most of
 Saturated fats
the body’s functions.
 found in red meats, whole eggs, milk and
 As long as carbohydrate is available to the body,
milk products and coconut oil
certain body cells such as the nerve cells in the
 Unsaturated fats
brain and retina, and the red blood cells
depend exclusively on it for energy.  found in nuts, fish and vegetable oils such
as corn oil
 Active individuals and athletes consume a high
carbohydrate diet (carbohydrate loading) to
3. Protein
maximize storage of glycogen for fuel.
 The body-building nutrient. Proteins are needed
 These are shown to improve sports
for growth and repair of body cells. No new
performance especially among endurance
living tissue can be built without it, for protein is a
athlete.
part of every living cell and every tissue. They are
 the starches (complex carbohydrates) and
also essential components of enzymes and
sugar (simple carbohydrates) one gets from
hormones needed for vital life processes such as
rice, corn, root crops, pasta, bread and bakery
digestion absorption and metabolism. Proteins
products, fruits, vegetables, milk and milk
also help produce antibodies to fight infection,
products and many processed foods and drinks.
maintenance of fluids and electrolyte balance and
acid-base balance and transport of substance
 around the body. Protein provides some fuel to the and Technology (DOST) to assist the Filipinos have
body, yielding 4 kcal per gram. developed this food tool with the ideal variations and
 Major sources of protein are fish, meat, poultry, quantity of foods per meal. This was created in 26
eggs, organ meats, milk and milk products, dried collaboration with the World Health Organization (WHO),
beans and nuts. the Department of Health (DOH), and the National
Nutrition Council (NNC). For healthy Filipinos, 19-59 years
old, here are some healthy tips on how to use the
B. MICRONUTRIENTS - nutrients that the body needs in Pinggang Pinoy: (DOST-FNRI)
small amount 1. Vitamins - Vitamins in food occur in much
smaller quantities than the macronutrients. They are the
regulators or facilitators of body processes. Certain  For Go Energy Giving Go for rice, root crops, pasta,
vitamins assume antioxidant functions (vitamin C, E and bread, and other carbohydrate-rich foods, which provide
beta-carotene) that may help protect cell membranes. energy to support bodily functions and physical activity.
Furthermore, vitamin D acts as a hormone. The human Choose whole grains like brown rice, corn, whole wheat
body needs an adequate supply of 13 vitamins --- fat- bread, and oatmeal, which contain more fiber and
soluble vitamins A, D, E and K and water-soluble vitamins nutrients than refined grains and are linked to a lower risk
C and B complex. Rich sources of vitamins include green, of heart disease, diabetes, and other health problems. 
leafy and yellow vegetables and fresh fruits. Rich sources For Grow Body Building Eat fish, shellfish, lean meat,
of protein, carbohydrates and fats are also good sources poultry, eggs, and dried beans and nuts needed for the
of a number of vitamins. growth, maintenance, and repair of body tissues. Include
fatty fish in the diet like tuna, sardines, and mackerel 2-3
times a week to provide essential fatty acids that help
2. Water constitutes the body’s fluid compartment that against heart diseases.  For Glow Body Regulating Enjoy
provides the medium in which all of the cell’s chemical a wide variety of fruits and vegetables, which are packed
reactions occur. Every cell in the body is bathed in fluid with vitamins, minerals, and fiber needed for the regulation
with the exact composition that is best for it. These special of body processes.  Water Drink lots of water every day
fluids regulate the functioning of cells. The entire system for adequate hydration. Limit intake of sugar-sweetened
of cells and fluids remains in a delicate but firmly beverages to reduce the risk of obesity and tooth decay.
maintained state of dynamic equilibrium called
homeostatis. Body water acts as transporters of nutrients
and waste products, lubricant around joints and shock  Eat less salty, fried, fatty, and sugar-rich foods to prevent
absorber in certain body organs (spinal cord). It also aids chronic diseases.  Stay physically active! 27 While this
in the maintenance and regulation of blood volume and tool has been developed for normal individuals, it would be
body temperature. 3. Minerals, just like vitamins, do not best for someone with health conditions like hypertension
provide calories but are used as building blocks for body and diabetes to consult a registered nutritionist-dietitian or
tissues such as bones, teeth, muscles and other organic any health care provider regarding their energy and
structures. A number of minerals such as zinc, iron, and nutrient needs. Remember, it has always been a case-to-
copper are components of enzymes known as case basis for what is good to one is not as always good
metalloenzymes, which are involved in the regulation of to everyone.
metabolism. In addition, muscle contraction, nerve impulse
conduction, normal heart rhythm, blood clotting,
maintenance of body water balance, blood acid-base D. POPULAR WEIGHT LOSS DIETS
balance are some physiological processes regulated or There are many weight loss diets out there. Some focus
maintained by minerals. on reducing your appetite, while others restrict calories,
carbs, or fat. Since all of them claim to be superior, it can
be hard to know which ones are worth trying.
C. Guidelines for a Healthy Diet Pinggang Pinoy is a new, The truth is that no one diet is best for everyone — and
simple visual food guide that uses a familiar food plate what works for you may not work for someone else.
model to convey the right food group proportions on a per-
meal basis to meet adults' or a particular group of 1. The Paleo Diet
individuals’ energy and nutrient needs. It is a visual tool  The paleo diet claims that you should eat the
that delivers effective dietary and healthy lifestyle same foods that your hunter-gatherer ancestors
messages to Filipinos at mealtimes, assisting them in ate before agriculture developed.
adopting healthy eating habits. The Food and Nutrition
Research Institute (FNRI) of the Department of Science
  The theory is that most modern diseases can be  However, calorie for calorie, vegan diets are not
linked to the Western diet and the consumption of more effective for weight loss than other diets.
grains, dairy, and processed foods.  Weight loss on vegan diets is primarily associated
 While it’s debatable whether this diet really with reduced calorie intake.
provides the same foods your ancestors ate, it is  Other benefits: Plant-based diets are linked to a
linked to several impressive health benefits. reduced risk of heart disease, type 2 diabetes, and
 How it works: The paleo diet emphasizes whole premature death.
foods, lean protein, vegetables, fruits, nuts, and  Limiting processed meat may also reduce your
seeds, while discouraging processed foods, sugar, risk of Alzheimer’s disease and dying from heart
dairy, and grains. disease or cancer.
 Some more flexible versions of the paleo diet also  Downside: Because vegan diets eliminate animal
allow for dairy like cheese and butter, as well as foods completely, they may be low in several
tubers like potatoes and sweet potatoes. nutrients, including vitamin B12, vitamin D, iodine,
 Weight loss: Several studies have shown that the iron, calcium, zinc, and omega-3 fatty acids.
paleo diet can lead to significant weight loss and  Summary: Vegan diets exclude all animal
reduced waist size. products. They may cause weight loss due to
 In studies, paleo dieters automatically eat much lower calorie intake while reducing your risk of
fewer carbs, more protein, and 300–900 fewer several diseases.
calories per day
 Other benefits: The diet seems effective at 3. Low-Carb Diets
reducing risk factors for heart disease, such as  Low-carb diets have been popular for decades —
cholesterol, blood sugar, blood triglycerides, and especially for weight loss.
blood pressure.  There are several types of low-carb diets, but all
 Downside: The paleo diet eliminates whole involve limiting carb intake to 20–150 grams per
grains, legumes, and dairy, which are healthy and day.
nutritious.  The primary aim of the diet is to force your body to
 Summary: The paleo diet emphasizes whole use more fats for fuel instead of using carbs as a
foods but bans grains and dairy. Its multiple main source of energy.
health benefits include weight loss.  How it works: Low-carb diets emphasize
unlimited amounts of protein and fat while
2. The Vegan Diet severely limiting your carb intake.
 The vegan diet restricts all animal products for  When carbs intake is very low, fatty acids are
ethical, environmental, or health reasons. moved into your blood and transported to your
 Veganism is also associated with resistance to liver, where some of them are turned into ketones.
animal exploitation and cruelty.  Your body can then use fatty acids and ketones in
 How it works: Veganism is the strictest form of the absence of carbs as its primary energy source.
vegetarianism.  Weight loss: Numerous studies indicate that low-
 In addition to eliminating meat, it eliminates dairy, carb diets are extremely helpful for weight loss,
eggs, and animal-derived products, such as especially in overweight and obese individuals. 29
gelatin, honey, albumin, whey, casein, and some  They seem to be very effective at reducing
forms of vitamin D3. dangerous belly fat, which can become lodged
 Weight loss: A vegan diet seems to be very around your organs.
effective at helping people lose weight — often  People on very low-carb diets commonly reach a
without counting calories — because it’s very low state called ketosis. Many studies note that
fat and high fiber content may make you feel fuller ketogenic diets lead to more than twice the weight
for longer. loss than a low-fat, calorie-restricted diet.
 Vegan diets are consistently linked to lower body  Other benefits: Low-carb diets tend to reduce
weight and body mass index (BMI) compared to your appetite and make you feel less hungry,
other diets. leading to an automatic reduction in calorie intake.
 One 18-week study showed that people on a  Furthermore, low-carb diets may benefit many
vegan diet lost 9.3 pounds (4.2 kg) more than major disease risk factors, such as blood
those on a control diet. The vegan group was triglycerides, cholesterol levels, blood sugar
allowed to eat until fullness, but the control group levels, insulin levels, and blood pressure.
had to restrict calories.
  Downside: Low-carb diets do not suit everyone.  The loss of muscle mass and severe calorie
Some feel great on them while others feel restriction may also cause your body to conserve
miserable. energy, making it very easy to regain the weight
 Some people may experience an increase in “bad” after losing it.
LDL cholesterol.  Summary: The Dukan diet has not been tested
 In extremely rare cases, very low-carb diets can in quality human studies. The diet may cause
cause a serious condition called nondiabetic weight loss, but it also may slow down your
ketoacidosis. This condition seems to be more metabolism and make you lose muscle mass
common in lactating women and can be fatal if left along with fat mass.
untreated.
 However, low-carb diets are safe for the majority 5. The Ultra-Low-Fat Diet
of people.  An ultra-low-fat diet restricts your consumption of
 Summary: Low-carb diets severely limit carb fat to under 10% of daily calories.
intake and push your body to use fat for fuel.  Generally, a low-fat diet provides around 30% of
They aid weight loss and are linked to many its calories as fat.
other health benefits.  Studies reveal that this diet is ineffective for weight
loss in the long term.
4. The Dukan Diet  Proponents of the ultra-low-fat diet claim that
 The Dukan diet is a high-protein, low-carb weight traditional low-fat diets are not low enough in fat
loss diet split into four phases — two weight loss and that fat intake needs to stay under 10% of
phases and two maintenance phases. total calories to produce health benefits and
 How long you stay in each phase depends on how weight loss.
much weight you need to lose. Each phase has its  How it works: An ultra-low-fat diet contains 10%
own dietary pattern. or fewer calories from fat. The diet is mostly plant-
 How it works: The weight loss phases are based and has a limited intake of animal products.
primarily based on eating unlimited high-protein  Therefore, it’s generally very high in carbs —
foods and mandatory oat bran. around 80% of calories — and low in protein — at
 The other phases involve adding non-starchy 10% of calories.
vegetables followed by some carbs and fat. Later  Weight loss: This diet has proven very successful
on, there will be fewer and fewer pure protein days for weight loss among obese individuals. In one
to maintain your new weight. study, obese individuals lost an average of 140
 Weight loss: In one study, women following the pounds (63 kg) on an ultra-low-fat diet.
Dukan diet ate about 1,000 calories and 100  Another 8-week study with a diet containing 7–
grams of protein per day and lost an average of 33 14% fat showed an average weight loss of 14.8
pounds (15 kg) in 8–10 weeks. pounds (6.7 kg).
 Also, many other studies show that high-protein,  Other benefits: Studies suggest that ultra-low-fat
low-carb diets may have major weight loss diets can improve several risk factors for heart
benefits. disease, including high blood pressure, high
 These include a higher metabolic rate, a decrease cholesterol, and markers of inflammation.
in the hunger hormone ghrelin and an increase in  Surprisingly, this high-carb, low-fat diet can also
several fullness hormones. lead to significant improvements in type 2
 Other benefits: Apart from weight loss, there are diabetes.
no recorded benefits of the Dukan diet in scientific  Furthermore, it may slow the progression of
literature. multiple sclerosis — an autoimmune disease that
 Downside: There is very little quality research affects your brain, spinal cord, and optic nerves in
available on the Dukan diet. the eyes.
 The Dukan diet limits both fat and carbs — a  Downside: The fat restriction may cause long-
strategy not based on science. On the contrary, term problems, as fat plays many important roles
consuming fat as part of a high-protein diet seems in your body. These include helping build cell
to increase metabolic rate compared to both low- membranes and hormones, as well as helping
carb and low-fat diets. your body absorb fat-soluble vitamins.
 What’s more, fast weight loss achieved by severe  Moreover, an ultra-low-fat diet limits intake of
calorie restriction tends to cause significant many healthy foods, lacks variety, and is
muscle loss. extremely hard to stick to.
  Summary: An ultra-low-fat diet contains less  The HCG diet is an extreme diet meant to cause
than 10% of its calories from fat. It can cause very fast weight loss of up to 1–2 pounds (0.45–1
significant weight loss and may also have kg) per day.
impressive benefits for heart disease, type 2  Its proponents claim that it boosts metabolism and
diabetes, and multiple sclerosis. fat loss without inducing hunger.
 HCG (human chorionic gonadotropin) is a
hormone present at high levels during early
pregnancy.
6. The Atkins Diet  It tells a woman’s body it’s pregnant and maintains
 The Atkins diet is the most well-known low-carb the production of hormones that are important for
weight loss diet. fetal development. It has also been used to treat
 Its proponents insist that you can lose weight by fertility issues.
eating as much protein and fat as you like, as long  How it works: The diet is split into three phases.
as you avoid carbs. During the first phase, you begin taking HCG
 The main reason why low-carb diets are so supplements.
effective for weight loss is that they reduce your  During the second phase, you follow an ultra-low-
appetite. calorie diet of only 500 calories per day, along with
 This causes you to eat fewer calories without HCG supplement drops, pellets, injections, or
having to think about it. sprays. The weight loss phase is prescribed for 3–
 How it works: The Atkins diet is split into four 6 weeks at a time.
phases. It starts with an induction phase, during  In the third phase, you stop taking HCG and
which you eat under 20 grams of carbs per day for slowly increase your food intake.
two weeks.  Weight loss: The HCG diet does cause weight
 The other phases involve slowly reintroducing loss, but multiple studies conclude that the weight
healthy carbs back into your diet as you approach loss is due to the ultra-low-calorie diet alone — not
your goal weight. the HCG hormone.
 Weight loss: The Atkins diet has been studied  Furthermore, HCG was not found to reduce
extensively and found to lead to faster weight loss hunger.
than low-fat diets.  Other benefits: Aside from weight loss, there are
 Other studies note that low-carb diets are very no documented benefits of the HCG diet.
helpful for weight loss. They are especially  Downside: Like most other ultra-low-calorie diets,
successful in reducing belly fat, the most the HCG diet may cause muscle loss, which
dangerous fat that lodges itself in your abdominal results in a reduced ability to burn calories.
cavity.  Such severe calorie restriction further reduces the
 Other benefits: Numerous studies show that low- number of calories your body burns. This is
carb diets, like the Atkins diet, may reduce many because your body thinks it’s starving and
risk factors for disease, including blood therefore attempts to preserve energy.
triglycerides, cholesterol, blood sugar, insulin, and  In addition, most HCG products on the market are
blood pressure. scams and don’t contain any HCG. Only injections
 Compared to other weight loss diets, low-carb are able to raise blood levels of this hormone.
diets also better improve blood sugar, “good” HDL  Moreover, the diet has many side effects,
cholesterol, triglycerides, and other health including headaches, fatigue, and depression.
markers. There is also one report of a woman developing
 Downside: As do other very low-carb diets, the blood clots, most likely caused by the diet.
Atkins diet is safe and healthy for most people but  The FDA disapproves of this diet, labeling it
may cause problems in rare cases. dangerous, illegal, and fraudulent.
 Summary: The Atkins diet is a low-carb weight  Summary: ThE HCG diet is a rapid weight loss
loss diet. It’s effective for weight loss but also diet. It’s not based on any scientific evidence
has benefits for many other disease risk and may reduce metabolic rate and cause
factors. muscle loss, headaches, fatigue, and
depression.
7. The HCG Diet
8. The Zone Diet
  The Zone Diet is a low-glycemic load diet that has o The eat-stop-eat method: Involves 24-
you limit carbs to 35–45% of daily calories and hour fasts once or twice per week on non-
protein and fat to 30% each. consecutive days.
 It recommends eating only carbs with a low o The 5:2 diet: On two non-consecutive
glycemic index (GI). days of the week, you restrict your intake
 The GI of a food is an estimate of how much it to 500–600 calories. You do not restrict
raises your blood glucose levels after intake on the five remaining days.
consumption. o The Warrior Diet: Eat small amounts of
 The Zone Diet was initially developed to reduce raw fruits and vegetables during the day
diet-induced inflammation, cause weight loss, and and one huge meal at night.
reduce your risk of chronic diseases.  How it works: Intermittent fasting is commonly
 How it works: The Zone Diet recommends used for weight loss because it leads to relatively
balancing each meal with 1/3 protein, 2/3 colorful easy calorie restriction.
fruits and veggies, and a dash of fat — namely  It can make you eat fewer calories overall — as
monounsaturated oil, such as olive oil, avocado, long as you don’t overcompensate by eating much
or almonds. more during the eating periods.
 It also limits high-GI carbs, such as bananas, rice,  Weight loss: Intermittent fasting is generally very
and potatoes. successful for weight loss. It has been shown to
 Weight loss: Studies on low-GI diets are rather cause weight loss of 3–8% over a period of 3–24
inconsistent. While some say that the diet weeks, which is a lot compared to most weight
promotes weight loss and reduces appetite, others loss diets.
show very little weight loss compared to other  In addition to causing less muscle loss than
diets. standard calorie restriction, it may increase your
 Other benefits: The greatest benefit of this diet is metabolic rate by 3.6–14% in the short term.
a reduction in risk factors for heart disease, such  Other benefits: Intermittent fasting may reduce
as reduced cholesterol and triglycerides. markers of inflammation, cholesterol levels, blood
 One study suggests that the Zone Diet may triglycerides, and blood sugar levels.
improve blood sugar control, reduce waist  Furthermore, intermittent fasting has been linked
circumference, and lower chronic inflammation in to increased levels of human growth hormone
overweight or obese individuals with type 2 (HGH), improved insulin sensitivity, improved
diabetes. cellular repair, and altered gene expressions.
 Downside: One of the few drawbacks of this diet  Animal studies also suggest that it may help new
is that it limits the consumption of some healthy brain cells grow, lengthen lifespan, and protect
carb sources, such as bananas and potatoes. against Alzheimer’s disease and cancer.
 Summary: The Zone Diet is a low-GI diet.  Downside: Although intermittent fasting is safe for
Studies on its weight loss benefits are well-nourished and healthy people, it does not suit
inconsistent, but the diet improves many everyone.
important health markers and reduces your  Some studies note that it’s not as beneficial for
risk of heart disease. women as it is for men.
 In addition, some people should avoid fasting,
9. Intermittent Fasting including those sensitive to drops in blood sugar
 Intermittent fasting cycles your body between levels, pregnant women, breastfeeding moms,
periods of fasting and eating. teenagers, children, and people who are
 Rather than restricting the foods you eat, it malnourished, underweight, or nutrient deficient.
controls when you eat them. Thus, it can be seen  Summary: Intermittent fasting lets your body
as more of an eating pattern than a diet. cycle between fasting and eating. It is very
 The most popular ways to do intermittent fasting effective for weight loss and has been linked
are: to numerous health benefits.
o The 16/8 method: Involves skipping
breakfast and restricting your daily eating The Bottom Line
period to eight hours, subsequently fasting There is no perfect weight loss diet. Different
for the remaining 16 hours of the day. diets work for different people, and you should pick one
that suits your lifestyle and tastes. The best diet for you
is the one that you can stick to in the long term.
 studies, for one to achieve something out of ones physical
fitness activity, one should exercise at least 3-4 times in a
TOPIC 3: Exercise Program And Exercise Prescriptions week. Increased frequency may be necessary for those
This topic aims to achieve the following intended learning training for competition.  Intensity – ( how hard ) it is
outcomes: ILO1. Establish fitness goals ILO2. Design an defined as the difficulty level or how vigorous and exercise
individualized exercise program ILO3: Monitor progress should be. This is probably the most critical of the different
towards fitness goals ILO 4 Independently participate in factors that determine the amount of positive physical
physical activities outside of PE classes Principles and change to take place.  Time/Duration – (how long) the
Methods of Athletic Training Training is a systematic length of time at which the exercise program is executed.
method of physical conditioning. It follows a systematic An average work-out will last between 15-45 minutes to an
process of repetitive, and progressive exercise of work, as hour. The intensity of an exercise is inversely proportional
well as guidelines in doing a physical activity. 35 The basic to the duration. As the intensity increases, duration
general training principles help coaches to design an decreases and vice versa.  Type – the type of activity or
exercise program that are specific and safe for the exercise which in general are focused on cardio and
individual athlete. Thus, the training principles outlined resistance training.
below will appear to focus mostly on fitness training but
the majority will also apply to technical, tactical and
psychological training. D. PROGRESSION – As one reaches his fitness potential,
the rate of improvement begins to plateau. Hence, the
A. INDIVIDUAL DIFFERENCES – Performers respond overload imposed on an athlete must be progressive. For
differently to the same training. This is due to factors such the initial stage of training, the habitually sedentary
as age, sex, the individual’s state of training, the individuals should have a mild to moderate entry into the
characteristics that athletes have inherited from their program. As the body begins to adapt to the exercise
parents/genetic, their personal commitment, their level of routine, the intensity, duration, and or frequency may be
physical and mental maturity. No two individuals are increased so as to keep up with the improvement of the
exactly alike. All individuals have different performances, body. It is important to progress slowly, as too rapid
fitness attributes, lifestyles, nutritional preferences, and progression may contribute to the development of overuse
they respond to exercise and its physical and social injuries.
environments in their own unique way. It is therefore
essential that the exercise programs cater to these E. REVERSIBILITY/DISUSE- The adaptation that take
individual needs and preferences. place as a result of training are all reversible. Adaptation
to endurance training can be lost more quickly than it
B. ADAPTATION/USE – Is the way the body responds to takes to achieve them while strength gains are lost more
the training program. The parts of the body that are slowly. The principle of reversibility is another way of
actively stressed during exercise adapt to those stresses, stating the principle of disuse. If 36 your energy systems
leading to an increase in performance. are not utilized, it deteriorates to a level congruent to your
level of activity. It indicates that disuse or inactivity results
C. OVERLOAD- Indicates that doing “more than the usual” in loss of benefits achieved in overloading. In order to
is necessary if benefits are to occur. In order for the maintain a desired level of fitness, you need to continue to
muscles (including the heart muscles) to get stronger, it provide an exercise overload. Unfortunately, we cannot
must be overloaded or worked against a load greater than “bank” fitness neither can we “store” fitness. Continuous
the usual. It relates to the Principle of Use/Adaptation in work/exercise/participation in different physical activities is
that your energy systems must be stressed beyond their required to maintain a certain level of fitness.
normal levels of activity if they are to improve. For the
body’s systems to make these adaptations, they must be F. SPECIFICITY – In order for a training program to be
overloaded. Just taking part in an activity will not cause effective it must be specific for the sport and position of
any improvements in fitness, as the body will not be the performer. It indicates that you must train a specific
stressed to a greater extent than normal. For physical energy system and a specific muscle or muscle groups in
activity to be effective, it must be done with enough order for the desired improvement to occur. 2 Types of
frequency, intensity, and time or duration, and in Specificity  Metabolic Specificity - involves training a
consideration to the type of activity, or otherwise known as specific energy system.  Neuromuscular Specificity –
the involves a training specific muscle or muscle group.
Special Considerations:  The program must be
FITT Principle.  Frequency – (how often) it is the number specifically planned or geared towards improvement of the
of times one should exercise in a week. According to
sports itself.  The program must be geared specifically to recovery period. Strength Training – two to three non-
the individual using it. consecutive days per week is recommended. However,
frequency will depend on the goals, such as twice a week
if the goal is to build bigger muscles, whereas upper body
G. RECOVERY – refers to the amount of time the body on one day and lower body the next day will require more
should be allowed to rest and recover from fatigue before frequency of active participation. B. Intensity – adjusting in
the next activity begins. It is during the recovery session terms of difficulty level will depend on the type of workout
that adaptation to training takes place. Recovery sessions and fitness level. Intensity has to do with how hard you
may not necessary mean complete rest. Periods of lower work during exercise. How you increase or decrease
intensity activity will allow the body to adapt without intensity depends on the type of workout you're doing.1
increasing the stress placed on it. These periods are Cardio Workouts – will require monitoring of heart rate,
excellent opportunities for work on technique and tactics. rate of perceived exertion (RPE), or use of fitness gadgets
such as a heart rate monitor. Moderate intensity level is
H. VARIATION – Refers to the need of the body to recommended for steady-state workouts, while shorter
undergo changes. If training programs are repetitious, periods will require a higher intensity level. However, with
athletes can soon become bored and lose their motivation. proper guidance, it is recommended to perform various
cardio exercises of varying periods and intensity to
I. TIME PATTERN – Exercises should be done anytime of stimulate various energy systems as well. Strength
the day when it is convenient for the individual and it Training – Monitoring the intensity of strength training
should be governed by the preference and the timetable of involves a different set of parameters. Your intensity
the individual. REMINDER: However, exercising one (1) or comprises the amount of weight you lift, and the number of
two (2) hours after a heavy meal is not advised because it reps and sets you do. The intensity can change based on
may result to indigestion. Digestion takes place one to two your goals.  If you are a beginner looking to build muscle,
hours after a heavy meal, where blood and oxygen is stability, and endurance, use a lighter weight and do fewer
needed for good digestion. If an individual exercises at this sets with high repetitions: two or three sets of 12 to 20
time, the exercised muscles will also demand more blood reps.  If your goal is to grow muscle, do more sets with a
and oxygen supply. As a result the blood and oxygen moderate amount of repetitions (for instance, four sets of
needed for digestion will not be enough, thus, indigestion 10 to 12 reps each). You can build muscle with a wide
may likely be experienced. range of repetitions and weights, but volume (total number
of repetitions), is often higher than for other goals.4  If
ACTIVITY 6: PRINCIPLES AND METHODS OF you want to build strength, use heavy weights to do more
ATHLETIC TRAINING. Please refer to your instructor’s sets with fewer reps (five sets of three reps each, for
announcement to have access in answering this quiz. 37 example). Source: https://www.verywellfit.com/f-i-t-t-
The FITT Principle Likewise, to be more specific and principle-what-you-need-for-great-workouts-1231593 38
straightforward in creating an exercise workout plan that C. Time – how long one exercises during each session will
guarantees improvement based on factors such as fitness depend on the type of workout and fitness level. Cardio
level and preference, the design of an exercise program Workouts – general guidelines suggest 30-60 minutes per
must also incorporate four factors, including frequency of session. Beginners can start with 15- 20 minutes, average
exercise (F), intensity of exercise (I), time or duration of to advance can do 30-60 minutes. However, higher
exercise (T), and type of mode of exercise (T). Such intensity cardio workouts, such as interval training, will
factors (FITT) are important for developing and have a shorter duration such as 10-15 minutes. Strength
maintaining cardio-respiratory and musculoskeletal fitness. Training – an entire body workout can take up to an hour,
 Frequency is a number of times an individual should while focusing on fewer muscle groups, such as a split
exercise in a week. Answers the question: How often?  routine, can take shorter periods too. D. Type – the type of
Intensity is the difficulty level of the exercise. Answers the workout is the choice of the exercising individual that
question: How hard/difficult?  Time is the duration of the depends on fitness level and goal. Cardio Workouts –
exercise. Answers the question: How long?  Type is the variety of activities that can increase the heart rate are
mode of exercise. Fitness Guidelines to Exercise easily available, such as walking, running, jogging,
Programming A. Frequency – deciding the number of swimming, dancing, hiking, treadmill, and biking. Varying
times an individual should do a workout depends on the the activities though can help prevent boredom. Strength
type of workout, the difficulty and one’s fitness levels, and Training – Use of body weight, and equipment such as
the goal (what one intends to achive). Cardio Workouts – resistance bands, dumbbells, plates and other machines
five or more days is recommended for moderate type of can help workout muscles and muscle groups.
cardio exercises, while three days per week for the more Considering a superset(*) workout can add challenge as
intense workouts, with much consideration for the well. *A superset workout involves doing two or more sets
of exercises back-to-back with no break. You can do sets announcement to have access in complying this activity.
of exercises that work opposing muscle groups, like the Activity 8: Midterm Examination TIMED
chest and the back, or sets of exercises that work muscle
groups in the legs, followed immediately by exercises that
work muscle groups in the arms. However way one
applies the FITT principle, the following recommendations
are shared to maximize time and effort:  Change
frequency by adding another day of walking  Change
intensity by walking faster or adding some hills or running
intervals  Change time by walking for a longer time each
workout day  Change the type of workout by swapping
one or more of your walks for swimming or cycling 39
Safety Concerns In performing a resistance training
workout, the need for safety should be emphasized.
Although resistance training can be performed safely,
some important guidelines should be followed: 1. Warm up
properly before doing any weight lifting exercise. 2. Do not
hold your breath during weight lifting. A recommended
breathing pattern to prevent breath holding during weight
lifting is to exhale while lifting the weight and inhale while
lowering. Also, breathe through both your nose and
mouth. 3. Although debate continues as to whether high-
speed weight lifting is superior to slow-speed lifting in
terms of strength gains, slow movements may reduce the
risk of injury. Therefore, because slow movement during
weight lifting certainly results in an increase in both muscle
size and strength, it would be wise to take this approach.
4. Use light weights in the beginning so that the proper
maneuver can be followed with each exercise. This is
particularly true when lifting free weights. 5. If you don’t
have a particular muscles group in mind, the rule is to start
with the complex (multiple-joint actions), then move to the
simpler actions (the single-joint exercise). You should also
go from the larger muscles to the smaller muscles. 6. You
must rest, but not too long, between sets. Generally, if you
are doing an isolated movement such as a biceps curl or a
triceps exercise. 1 to 1 ½ minutes is sufficient time for a
rest. For a multi-joint exercise such as a press or a squat,
2 to 3 minutes (maximum) should be enough. The fewer
reps you are doing to exhaustion, the longer the
recommended rest period is. So a 2 RM set will require a
longer rest than a 6 RM set. However, if you are working
with lighter weights to develop endurance, your rest
periods should be much shorter. 7. Rest is essential for
developing muscles. This is the reason that strength-
training programs are generally done only every other day,
while endurance exercises such as swimming or running
can be done daily. Highly trained weight lifters, however,
can lift daily if they replace the glycogen adequately during
a 24-hour rest period. Finally, one must ensure that he is
equipped with at least the basic knowledge of the exercise
program and guided by safety measures to avoid
occurrence of injuries or any untoward incident. ACTIVITY
7: FITT PRINCIPLE. Please refer to your instructor’s
 C. Reduces chances of anxiety and depression
D. Improves psychological functioning

6. It is the capacity of a person to carry out one's daily

responsibilities with vim and alertness without suffering
unnecessarily from exhaustion, to have sufficient energy
for leisure activities, to attend to other chores in reserve,
and to be ready to handle unanticipated situations.
A. Exercise C. Physical Activity
B. Fundamental Movements D. Physical Fitness

7. It is the process of getting the body ready, both

physically and psychologically, for the conditioning
session.
A. Exercise C. Locomotor Movement
B. Cool Down D. Warm-up

8. During this time, the body tries to get back to a resting

or normal state.
A. Exercise C. Non-Locomotor Movement
B. Cool Down D. Warm-up

9. These are the physical benefits of exercise except:

A. Helps trim the waistline
ACTIVITY 2 – Terminologies, Benefits & Problems of
B. Helps to have a better physique
Inactivity C. Helps maintain proper body weight
1. It is a crucial component of general education and is D. Increases muscular strength and endurance
created to encourage the individual's full physical, social,
emotional, and mental development through the execution 10. These basic physical motions serve as the building
of carefully chosen physical activities. blocks on which more detailed and complex physical
A. Exercise C. Physical Education actions are constructed.
B. Physical Activity D. Physical Fitness A. Fundamental Movements
B. Locomotor Movements
2. These are the physiological benefits of exercise except: C. Non-Locomotor Movements
A. Helps reduce insulin resistance D. Physical Movements
B. Reduces chances of lower back pains
C. Improves psychological functioning
D. Helps prevent loss of muscle mass ACTIVITY 3 – Fitness Parameters

3. It is a physical motion of the body that significantly 1. If Maria's body weight is 80kg and her height is 185cm,
raises energy consumption and is caused by the her BMI is 23.4 and she is at risk of obesity.
contraction of skeletal muscles. A. True B. False
A. Cool Down C. Physical Activity
B. Exercise D. Warm-up 2. 3-minute Step Test measures ________.
A. muscular endurance C. muscular strength
4. It is a kind of physical activity designed to enhance or B. cardiovascular endurance
maintain one or more aspects of physical fitness and calls
for deliberate, structured, and repeated body motions. 3. An individual with a height of 163cm and weight of 65kg
A. Exercise C. Fundamental Movements has a Body Mass Index of 25.5 with a classification of
B. Physical Activity D. Locomotor Movements Obese I.
A. True B. False
5. These are psychological benefits of exercise except:
4. If your height is 170 cm and your body weight is 75 kg,
A. Improves appearance
your BMI is 26 and you are classified as Obese I.
B. Relieves stress
 A. True B. False
5. It refers to the body-building nutrient and are needed for
5. This refers to the total make-up of the body using the growth and repair of body cells.
concept of a two component model: the Lean Body Mass A. Carbohydrate C. Fat
and the Body Fat. B. Protein
A. Flexibility C. Waist-hip ratio
B. Body composition 6. This kind of diet restricts all animal products for ethical,
environmental, or health reasons. It is also associated with
6. Sit and reach wall test measures ________. resistance to animal exploitation and cruelty.
A. BMI C. Muscular strength A. Paleo C. Zone
B. Flexibility B. Vegan

7. Pedro's body weight is 70 kg and with a height of 145 7. The paleo diet emphasizes whole foods but bans grains
cm. Therefore, his BMI is 33.3 with a classification of and dairy. Its multiple health benefits include weight loss.
Obese I. A. True B. False
A. True B. False
8. Micronutrients are nutrients that the body needs in large
8. Abdominal Curl-ups or crunches measures _______. amounts as they are the ones that provide energy to the
A. Cardiovascular endurance C. Flexibility body.
B. Muscular endurance A. True B. False

9. This refers to the ability of the muscle to exert or apply a 9. These constitutes the body’s fluid compartment that
single maximal force during contraction to overcome provides the medium in which all of the cell’s chemical
resistance. reactions occur. These special fluids regulate the
A. Muscular strength C. Cardiovascular endurance functioning of cells.
B. Muscular endurance A. Vitamins C. Water
B. Minerals
10. A person with a height of 150 cm and weight of 55 kg
has a BMI of 24.4 with a classification of Obese I. 10. Pinggang Pinoy is a new, simple visual food guide that
A. True B. False uses a familiar food plate model to convey the right food
group proportions on a per-meal basis to meet adults’ or a
particular group of individuals’ energy and nutrient needs.
A. True B. False
ACTIVITY 5 – Nutrition and Healthy Eating Habits
1. A kind of diet that severely limit carb intake and push
your body to use fat for fuel. They aid weight loss and are ACTIVITY 6 – Principles and Methods of Athletic
linked to many other health benefits. Training
A. Paleo C. Low-Carb
1. Having considered an exercising individual’s
B. Ultra-Low-Fat
characteristics and preference, it is expected that by
sticking to an exercise program, the individual can show
2. Macronutrients are nutrients that the body needs in
signs of improvement, which is descried by the principle of
small amount.
_______.
A. True B. False
A. Individual Differences F. Recovery
B. Overload G. Reversibility
3. A kind of diet that contains less than 10% of its calories
C. Time Pattern H. Training
from fat. It can cause significant weight loss and may laso
D. Variation I. Adaptation
have impressive benefits for heart disease, type 2
E. Specificity J. Progression
diabetes, and multiple sclerosis.
A. Ultra-Low-Fat C. Low Carb
2. Part of it is considering the principle of ______ where
B. Intermittent Fasting
an individual is given the preference to exercise at a
specific time of the day that he/she deems beneficial for
4. Grow foods are rice, root crops, pasta, bread, and other
him/her.
carbohydrate-rich foods, which provide energy to support
A. Individual Differences F. Recovery
bodily functions and physical activity.
B. Overload G. Reversibility
A. True B. False
 C. Time Pattern H. Training C. Time Pattern H. Training
D. Variation I. Adaptation D. Variation I. Adaptation
E. Specificity J. Progression E. Specificity J. Progression

3. However, over time, the body will completely adapt to a 8. If this principle is neglected, chances are that the fitness
specific exercise routine to a point where the body will gains of the individual will be lost, a characteristic of the
reach training plateau and will therefore require a gradual principle of _______.
increase of training load, characterized by the principle of A. Individual Differences F. Recovery
________. B. Overload G. Reversibility
A. Individual Differences F. Recovery C. Time Pattern H. Training
B. Overload G. Reversibility D. Variation I. Adaptation
C. Time Pattern H. Training E. Specificity J. Progression
D. Variation I. Adaptation
E. Specificity J. Progression 9. Just like in everything that is constantly performed by an
individual, there is a tendency to lose motivation and get
4. However, applying the abovementioned principle needs bored, allowing for a possibility of the exercise program to
to also consider the principle of _______ where exercise be put to a halt. To prevent this from happening, there is a
should be very specific to every individual since every need to consider the principle of ______ allowing the
person is different. exercise/s to be varied and modified.
A. Individual Differences F. Recovery A. Individual Differences F. Recovery
B. Overload G. Reversibility B. Overload G. Reversibility
C. Time Pattern H. Training C. Time Pattern H. Training
D. Variation I. Adaptation D. Variation I. Adaptation
E. Specificity J. Progression E. Specificity J. Progression

5. Essentially, principles of ________ is a systematic 10. Thus, it is best that the exercise program is complete,
method of physical conditioning. It follows a systematic meaning that it both include training a specific energy
process of repetitive, and progressive exercise of work, as system, aside from the more obvious training of a muscle
well as guidelines in doing a physical activity. or muscle group, which speaks the principle of _______.
A. Individual Differences F. Recovery A. Individual Differences F. Recovery
B. Overload G. Reversibility B. Overload G. Reversibility
C. Time Pattern H. Training C. Time Pattern H. Training
D. Variation I. Adaptation D. Variation I. Adaptation
E. Specificity J. Progression E. Specificity J. Progression

6. And most of all, in the quest to achieve desired fitness

goals, training the body does not mean pounding it night
and day because this schedule does not allow the body to
repair itself, that can lead to poor performance or even
injury. This is the period known as ______ where body is
allowed to recuperate for 24-48 hours post training.
A. Individual Differences F. Recovery
B. Overload G. Reversibility
C. Time Pattern H. Training
D. Variation I. Adaptation
E. Specificity J. Progression

7. The basic training principles help coaches to design an

exercise program that are specific and safe for the
individual athlete. Thus, training principles should be
followed to reach the goal. The principle of ___ states that
to improve fitness and strength, the load/demand on the
body must be greater that what the body is accustomed to.
A. Individual Differences F. Recovery
B. Overload G. Reversibility