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CHAPTER 1 EXERCISE FOR FITNESS
PHYSICAL ACTIVITY AND EXERCISE
Physical Activity – any bodily movement caused by muscular contractions that results in the expenditure of
energy.
Exercise – planned program of physical activities usually designed to improve physical fitness to with the
purpose of increasing physical fitness level.
Physical Activity Pyramid – graphical representation of how physical fitness can be achieved.
Physical Fitness – condition that allows the body to effectively cope with the demands of daily activities and
still has the energy to enjoy other active leisure activities.
Health-related components of Fitness:
1. Aerobic Capacity – ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the
working muscles efficiently in order to sustain prolonged rhythmical exercises. Ex. Running
2. Muscular Strength – ability of the muscle to generate force. Ex. Weight lifting
3. Muscular Endurance – ability of the muscle to resist fatigue when performing multiple repetitions of a
submaximal load. Ex. Curl-ups, push-ups
4. Flexibility – ability to move a joint without pain over its entire range of motion. Ex. Sit and reach, trunk
forward flexion
5. Body Composition – total make-up of the body using the concept of two component model: the lean body
mass and the body fat.
Exercises are generally classified as:

1. Aerobic Exercise – involves large muscle groups (e.g. thighs) that perform rhythmic and continuous
movement for a prolonged period of time in order to improve aerobic capacity. Examples include swimming,
biking, running and dancing.
2. resistance exercise – resistance exercise requires the muscle to contract against external load (e.g.
barbell) in order to improve muscular strength, muscular endurance, and bone strength. Examples include
TRX (Total Resistance Exercise), Thera band, and resistance machines.
3. Stretching exercise – increase the elasticity of muscles and tendons surrounding the joint in order to
improve flexibility. Examples include static stretching, ballistic stretching and dynamic stretching.
CHAPTER 2 EXERCISE PROGRAM DESIGN
Principles of exercise training

1. principle of overload – states that the body must work harder than what it is used to in order for it to
adapt. It asks “how hard?”
2. Principle of progression – states that the body should experience a gradual increase in workload. It asks
“how soon?”
3. principle of specificity – states that the body will adapt specifically to the workload it experienced. It
implies that improvements in fitness level will be limited to the activities that one is performing.
4. Principle of individuality – states that no two persons are the same and their rate of adaptation to the
same workload differs.
5. Principle of reversibility – is another way of stating the principle of disuse. If your energy systems are not
utilized, they deteriorate to a level that matches your level of activity.
Guidelines that can help in determining fitness goals:

1. write short-term and long-term performance goals – a short term goal is something that can be achieved
in 6-8 weeks while a long term goal is something that can be achieved in 6 months or more. A long term
goal is usually made of several short-term goals that build on each other.
2. set realistic goals – it is important to that goals are attainable in the given period.
3. write specific goals – a specific goal helps you focus on what has to be done.
4. write a fitness contract – fitness contract is a concrete commitment. It is a visual reminder of the goals
you have identified and it strengthens your resolve to keep your exercise program. It makes you
accountable for the consequences of your action
Use S-M-A-R-T-E-R objectives in setting your fitness goal

Specific – Measurable – Attainable – Realistic – Time – Exciting – Recorded
One mile run – is a popular test to assess cardiovascular endurance. It is easy to administer
because it requires minimal equipment and supervision.
One minute push-up – it assess muscular fitness of the muscles in the upper torso. The goal of
the student is to perform the most number of correct repetition in one minute.
One minute curl-up – it aims to assess the muscular fitness of the muscles in the abdominal
area. The goal of the student is to perform the most number of correct repetitions in one minute.
Sit and reach – it evaluates the flexibility of the hip and the hamstring area. The goal of the
student is to reach forward by bending the trunk.
Body Mass Index – BMI is widely accepted tool to evaluate body composition. The score
reflects how heavy the person is, relative to his/her height (kg/m2).
Waist Girth – is an important tool to assess the relative amount of fat in the abdominal region.
Optimal scores for adolescents in various fitness tests:
Sex Optimal range

1 mile run Push-up Curl-up Sit & reach BMI Waist
Male <10:30 min >30 >45 >45 <25kg/m2 <108cm
Female <11:30 min >20 >35 >50 <25 kg/m2 <88cm
FITT Principle – are the key factors in designing an exercise program that will address
the current fitness level, provide means to overload the body and trigger positive
adaptations.
Frequency – depends on the current fitness level and the type of activity performed.
“how often?”
Intensity – refers to the difficulty of the workout. “how hard?”
Time – an exercise that is performed at a high intensity cannot be sustained for a long
period of time. “how long?”
Type – type of activity is influence by the fitness goal and the current fitness level.
“what?”
Movements to evaluate neuromuscular deficiency
1. Squat – is a multi-joint movement that has the ability to show neuromuscular

deficit in the core muscles and the lower extremity muscles.
2. Lunge – another movement that evaluate movement stability and neuromuscular
deficit of the lower extremities. It can also show if an individual has poor flexibility
as well as balance problems.
3. Trunk rotation – is a common movement in many sports that involve throwing.
Throwing movements push the center of gravity of the body outside of the normal
region and forces the deep abdominal muscles to counteract the displacement. It
is important that the abdominal region remains stiff to facilitate a powerful
throwing action.
Lunge and twist – is a test to assess movement efficiency and balance when
performing trunk rotation.
4. Push-up – is a basic exercise that evaluates the strength of the arms and the
abdominal muscles as well as the flexibility of the shoulder joint.
3 components of an exercise program
1. warm-up – is essential prior to the actual workload as it prepares the body for more
strenuous activity.
2. exercise load – is the programmed activity that would elicit beneficial adaptations
when performed regularly.
3. cool down – bridges the period between workout and rest.
Dynamic stretching – are flexibility exercises that emphasize on the active range of
motion and are performed without holding the joint for a period of time.
Static stretching – are exercises that hold the joint in a stationary position for a period
of time.
*dynamic stretches are better performed during warm-up because the movement keeps
the muscle warm whereas static stretching will lower muscle temperature because the
exercises are stationary.

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CHAPTER 1 EXERCISE FOR FITNESS

PHYSICAL ACTIVITY AND EXERCISE

Exercises are generally classified as:

CHAPTER 2 EXERCISE PROGRAM DESIGN

Principles of exercise training

Guidelines that can help in determining fitness goals:

Use S-M-A-R-T-E-R objectives in setting your fitness goal

Optimal scores for adolescents in various fitness tests:

Sex Optimal range

Intensity – refers to the difficulty of the workout. “how hard?”

Movements to evaluate neuromuscular deficiency

1. Squat – is a multi-joint movement that has the ability to show neuromuscular

3 components of an exercise program

3. cool down – bridges the period between workout and rest.

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