COLLEGE OF ARTS AND COMMUNICATION

PHYSICAL EDUCATION DEPARTMENT

PHYSICAL ACTIVTY TOWARDS HEALTH AND FITNESS 2

PATHFIT 2 HANDOUT (AY 2023-2024)

LESSON 1: REVIEW ON THE FITT PRINCIPLE AND

EXERCISE PRINCIPLE/PRINCIPLE OF TRAINING

FITT PRINCIPLE
The FITT principle is a method of creating an efficient workout plan. It
offers a structure and components to use to develop, monitor, or enhance both
cardiovascular and strength training. It is based on starting at the current fitness
level of the person and the fitness goals. It is highly customizable and specific,
allowing users to improve. It is also used in physical therapy and by elite athletes
to improve.
For instance, working out 3 to 5 days a week with a mixture of low,
medium, and high-intensity exercise for 30 to 60 minutes per session, and
performing cardio and strength training. Working out these details and
progressing them over time helps create an effective program.

What is the FITT principle often used for?

It is used to develop an exercise program, help with weight loss, improve
strength, and move past a plateau. It is helpful to people at all levels of fitness.
What does each letter in the FITT principle mean?
FITT is an acronym. It stands for Frequency, Intensity, Time, and Type.
Each of these things are important to consider when planning for exercise.

1. FREQUENCY

It refers to ‘how often’ one does physical activity. Physical activity can only
be beneficial if done several days a week. The frequency depends on the fitness
one wants to develop, for example, loses fat (daily) and develops strength (at least
twice a week).

2. INTENSITY

It refers to ‘how hard’ one performs the physical activity. It is determined

by the type of activity one does and the fitness he wants to develop, for example,
amount of weight on lifts is used to determine intensity for building strength.
 3. TIME

It refers to ‘how long’ one does the physical activity. It depends on the type
of activity and the part of fitness one wants to develop, for example, to build
cardiovascular fitness, one needs to be active continuously for a minimum of 15-
30 minutes.

4. TYPE

It refers to the type of activity one does to build a specific part of fitness or
to gain a specific benefit. It usually answers the question ‘what kind of exercise?’

HOW TO USE FITT?

The FITT principle outlines how to manipulate your program to get in
shape and get better results. It also helps you figure out how to change your
workouts to avoid boredom, overuse injuries, and plateaus.
For example, walking three times a week for 30 minutes at a moderate pace
might be a great place for a beginner to start out with a workout program. After
a few weeks, however, your body adapts to these workouts. As a result, you
notice that you burn fewer calories that you get bored, or your weight
management efforts stall. It's at this point you want to manipulate one or more
of the FITT principles. For example, you might:

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

Even just changing one of these elements can make a big difference in your
workout and in how your body responds to exercise. It's important to change
things up on a regular basis to keep your body healthy and your mind engaged.

FITT AND INJURY PREVENTION

One of the best things about using FITT is that it allows you to monitor
the length and intensity of your workouts. When you are working out too
frequently or not getting enough rest, you run the risk of overuse injuries,
burnout, and muscle strains.
 What's more, the FITT principle encourages you to add variety to your
workouts. When you do this, you allow your body to rest and recover. Plus, you
are not working the same muscle groups over and over again, which in the end
will produce better results.

If you notice that you are starting to have less energy, experience more
aches and pains, or are feeling fatigued, you may want to make some changes to
your exercise regimen. And if your symptoms persist, be sure to consult with a
healthcare provider. They can help you pinpoint the root cause of your
symptoms.

The FITT principle is a well-established way of modifying and adapting

exercise programming to fit your unique goals, lifestyle, preferences, and
progress. You can change and adapt each of the factors to suit these needs.
Incorporating changes to frequency, intensity, time, and type of exercise helps
to stave off boredom while also providing a framework for continued progress.

EXERCISE PRINCIPLE/PRINCIPLE OF TRAINING

The keys to selecting the right kinds of exercises for developing and
maintaining each of the basic components of fitness are found in the principles
of specificity, overload, reversibility, progression, diminishing returns, and
individual differences.

SPECIFICITY
The type of training in which individuals engage should be directed
specifically at improving their abilities in life. Therefore, choose the right kind of
activities to improve each physical fitness component, and the right combination
of physical fitness components to help in activities of daily living. Strength
training results in increases in strength for the muscles being exercised but does
little to improve cardiorespiratory endurance. Also, train specifically for the
specific activity of interest. For example, optimal running performance is best
achieved when the muscles involved in running are trained for the movements
required. It does not necessarily follow that a good swimmer is a good runner.
Specificity also requires that one consider the speed of motion, the number of
limbs moving, the direction in which they are moving, and the range over which
the occurs.

OVERLOAD
If a person works often (frequency) enough, hard (intensity) enough, and
long (duration) enough to load the body above its resting level, physical fitness
will improve. If this is done regularly over a period of time, the body will gradually
adapt to the increase in demands. The term overload does not refer to the idea
that one needs to overexert or exert at high intensities to obtain gains in fitness;
it simply means that one needs to load the body more than it is usually
accustomed to.

REVERSIBILITY
Physical fitness or the effects of a physical activity program or an exercise
program cannot be stored. If a person stops training for a period of time (three
to five days, in some cases) a process of detraining will begin. The gains in fitness
that were made begin to reverse themselves. If no exercise is done for a long
enough period, fitness levels can revert to the original starting point. At least
three balanced workouts a week (three hours minimum) are necessary to
maintain a good level of fitness.

PROGRESSION
Increasing the frequency, intensity, and/or duration of an activity over
periods of time is necessary for continued improvement in physical fitness.
Improvements in physical fitness are realized fairly rapidly at the onset of an
exercise or training program. The rate of improvement will gradually slow down
and level off (adaptation) if an overload is present (meaning that the load is
increasing and that there is progress). At high levels of physical fitness, it may
even be necessary to change the type(s) of exercise(s) being performed.

PRINCIPLE OF EFFECTIVE TRAINING

Without the right level of intensity, your workout will not trigger your body
to have any physiological adaptive reactions. If it’s too easy, you won’t make new
muscle cells, your endurance won’t improve, your speed won’t increase, and you
may not see much progression at all.
This basic principle is explained by the overcompensation model: Without
training, your body is in a state of equilibrium. With the right exercise, you cause
an imbalance. That imbalance causes your body to try to rebalance by adapting
to the stimulus you’ve introduced. As a result, you get stronger, faster, tougher,
and more muscular.

PRINCIPLE OF VARIATION
If your workouts remain the same, you will end up stagnating. Breaking
the monotony with a new or updated routine can be just what you need to
continue progressing towards your goals.
 There are several ways to add variation to your fitness plan. Here are a few
ideas to help you get started:
Incorporate new methods (like strength training or high-intensity interval
training)
Try out a new exercise
Modify the duration of your exercises (time under tension)
Reduce rest times
Increase difficulty (volume and density of workouts)
Change the way you move

PRINCIPLE OF OPTIMAL RELATIONSHIP BETWEEN EXERCISE AND

RECOVERY
Another important basic principle is the relationship between how hard
you work out and the quality of rest you get afterwards. No matter what your
goal is, your muscles need time to regenerate after exercising.
If your recovery period is too short, it can reduce both the effectiveness of
your workout and your motivation levels. The shorter your rest the more real the
danger of overtraining and injury can become for you. On the other hand, a rest
time that’s too long can cause you to lose the benefits of your intense workouts.
Eating healthy is one great way to support your body through its
regeneration period.

PRINCIPLE OF PERMANENCE AND CONTINUITY

It takes way more than one workout to get the level of success you’re
looking for. To achieve and maintain your fitness goals, it’s important to
continually exercise over a long period of time.
Without continual exercise, you will return to your original fitness level
and will likely have a much harder time progressing towards your goals.

PRINCIPLE OF REPETITION AND CYCLES

It’s basically impossible to be at your peak physical capacities all year
round, even if you’re a top athlete. Organizing your exercise in cycles builds in
time for you to recover whenever you especially need to, like when you’re sick or
after a marathon. That’s how the professionals train in order to be able to give
their best at competitions.
And for you, it can be, too. Divide your workouts into different cycles or
periods in a systematic way. You can do this by simply switching up your
workouts, changing the number of series or repetitions you do during them, and
taking longer or shorter rest periods as needed.
 By applying this principle, you will be able to improve your performance
over the long term. Alternate between cycles of intense and light training.

PRINCIPLE OF INDIVIDUALITY AND AGE ADAPTATION

Your physical condition and needs play an important role in creating a
fitness plan that’s right for you. Your age, anatomy, experience and past injuries
should be taken into consideration as you create your exercise program. Your
program must be designed for your specific goals, needs, and desires. Your
training plan should match up to your body and your needs.

LESSON 2: PHYSICAL ACTIVITY AND PHYSICAL EXERCISE

WHAT IS PHYSICAL FITNESS?

Physical fitness is the ability of your body to carry out task without undue
fatigue. With physically fit body, one can perform aspects in sports, occupations
and daily activities. Physical fitness is generally achieved through proper
nutrition, moderate to vigorous physical exercises and sufficient rest.

Other Definition of Physical Fitness

“A set of attributes that people have or achieve that relate to their ability
to perform physical activity” (Howley and Franks).

“A set of attributes, primarily respiratory and cardiovascular, relating to

the ability to perform tasks requiring expenditure of energy” (Stedman’s Concise
Medical Dictionary for the Health Professions).

“The ability to perform moderate to vigorous levels of physical activity

without undue fatigue and the capability of maintaining such ability throughout
life” (American College of Sports Medicine).

Physical fitness involves the integrated and efficient performance of all the
major systems of the body, including the heart and lungs, the skeleton, the
muscles, and the brain. The brain is an essential element, as it learns to control
the muscles that move the bones, as well as controlling the heart and lungs to
provide energy for the working muscles. Fitness also influences our psychological
well-being, including mental alertness and emotional stability, because what we
do with our bodies also affects our minds.
 Physical fitness is an individual condition that varies from person to
person. It is influenced by factors such as age, gender, heredity, personal health
habits, amount and level of exercise, and eating practices. Making physical
fitness a priority is important for a long and healthy life.

WHAT IS PHYSICAL ACTIVITY?

The World Health Organization (WHO) define physical activity (PA) as
any bodily movement produced by skeletal muscles that involves energy
expenditure. Physical activity are activities you’ve done since you woke up and
step out of your bed. All of those that requires energy even in minimal effort are
considered physical activities but are not sufficient in developing or improving
your health. It encompasses all bodily movements, whether for recreation,
transporting to and from places, or as a part of person’s choice or career. It can
be both moderate and vigorous intensity, which benefits health, quality of life,
well-being, and lower your risk of getting diseases such as heart disease, cancer,
and diabetes.

THE NEED FOR PHYSICAL ACTIVTY

Physical activity is one of the most effective ways for people to enhance
their health. PA is vital for children, adolescents, and adults of all ages. If you
regularly take part in physical activity, you may:
 Reduce the likelihood of having significant health issues such as heart
disease, type 2 diabetes, obesity, as well as some cancers;
 Lower the burden of chronic diseases while also preventing premature
death;
 Improve your weight management;
 Have decreased cholesterol levels in your blood;
 Possess lower blood pressure;
 Have greater bone density , stronger muscles and joints, and are less
prone to osteoporosis;
 Reduce your chances of slipping;
 Recover faster from sickness or bed rest;
 Feel better- with more energy, a better mood, more relax, and better
sleep; and
 Have a healthier mental health.

Physical Activity can also be beneficial to communities. Creating active and

walkable neighbourhoods can help:
 Increase levels of economic activity and employment;
 Boost property values;
  Encourage neighbourhood revitalization; and
 Reduce the cost of health care.

HEALTH RISK OF SENDTARY LIFFE

Modern advances make our lives easier, but they've led many of us to
adopt a more sedentary lifestyle. Moving less and sitting more is linked to several
health conditions and is believed to be a significant cause of the obesity epidemic.
Sitting for longer than four hours per day significantly increases your risk
for cardiovascular disease (perhaps even more than smoking), diabetes, and
several other obesity-related conditions.
Sedentary Behavior Research Network (SBRN) defined sedentary behavior
as any activity involving sitting, reclining, or lying down that has a very low
energy expenditure. While there is no strict definition of what constitutes a
sedentary lifestyle, researchers have a few different metrics to measure what a
sedentary lifestyle is. One measure is the time an individual spends seated or
reclining during waking hours. Spending four to six waking hours sitting or lying
down is considered sedentary.
It would seem reasonable to assume that those meeting the requirements
for physical activity would not be considered sedentary. However, research
suggests that even those who do the amount of physical activity recommended
by the World Health Organization (at least 150 minutes of moderate activity
during the week or 75 minutes of intense activity per week) can still be
considered sedentary if they spend four to six hours sitting or reclining per day.

WHAT IS PHYSICAL EXERCISE?

Physical Exercise is a physical activity that is planned, structured and has
repetitive movements intended to improve fitness. It significantly improves
general health, good heart health, increased in muscle size and improve
flexibility.

BENEFITS OF REGULAR PHYSICAL EXERCISE

Regular exercise is one of the simplest ways to lower your risk of chronic
disease and improve your quality of life. However, most people do not move
enough. You can opt to move more for improved health regardless of your age or
capability. If you are unable to exercise due to pain, a chronic ailment, or limited
mobility, a healthcare professional can assist you in overcoming these obstacle.

Make regular exercise a priority in order to:

 Improve your memory and cognitive function;
  Help with weight loss;
 Reduce your blood pressure while improving your cardiovascular health;
 Improve the quality of your sleep;
 Reduce symptoms of depression and anxiety;
 Combat weariness caused by cancer;
 Reduce joint stiffness and pain;
 Keep your muscle strength and balance; and
 Increase your life expectancy.

PHYSICAL ACTIVITY PRESCRIPTION

The department of health’s physical activity prescription is presented
below.

Children (5-12 years old). Filipino children should engage in at least 60 minutes
daily physical activities consisting of any one or a combination of the following
physical activities:

ACTIVE DAILY TASK. Active travel (walking, cycling, stair, climbing) and active
daily task (household and school chores such as scrubbing/mapping floors,
fetching water in a pail, ranking leaves, batting dog, cleaning the car, rearranging
households furniture, etc.)

EXERCISE, DANCE OR SPORTS. Programmed physical activity for 20-30

minutes daily (sports and/or active games).

HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY). Activities

pertaining to high impact active play on most if not all the days of the week
(running, jumping, hopping, skipping, luksong tinik, patintero, tumbang preso,
agawan base, etc), walking, stair climbing, and playground activities such as
jungle bars and ropes.

Adolescents to young adults (13-20 years old). Filipino adolescents and young
adults should engage in at least 60 minutes of daily activity consisting of any
one or more combination of the following physical activities.

ACTIVE DAILY TASK. Active travel (walking, cycling, stair, climbing) and active
daily task (household and school chores such as scrubbing/mapping floors,
fetching water in a pail, ranking leaves, batting dog, cleaning the car, rearranging
households furniture, etc.)
EXERCISE, DANCE OR SPORTS. At least 40 minutes of programmed physical
activities such as fitness related, rhythmic or sports activity. For fitness goal,
you should have continuous 20-30 minutes minimum for at least 3-5 times a
week.

HIGH IMPACT PLAY (UNSTRUCTURED SPONTANEOUS PLAY). At least 20

minutes of sustained moderate to vigorous physical activities resulting in rapid
breathing such as brisk walking, jogging, indigenous games (Tumbang Preso,
Agawang Base, Taguan, etc.) and dancing.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. At least 2-3 times

a week of activities that build muscle and bone strength and flexibility such as
weight bearing calisthenics and other load bearing exercises involving major
muscle groups.

Adults (21-45 years old). Filipino adults should accumulate 30-60 minutes of
daily physical activity consisting of any one or combination of the following
physical activities.

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair, climbing)
and active daily task (household and school chores such as scrubbing/mapping
floors, fetching water in a pail, ranking leaves, batting dog, cleaning the car,
rearranging households furniture, etc.)

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity

aerobic physical activity resulting in a noticeable increase in heart rate and
breathing (still carry on normal conversation). Examples are brisk walking,
dancing, cycling, swimming done continuously for a minimum of 30 minutes Or
accumulated bouts of 10 minutes or longer. For more active people with no risk
factors, vigorous intensity aerobic activity resulting in fast breathing and
substantial increase in heart rate (beyond normal conversation pace; talking
becomes more challenging). Examples are jogging, vigorous dancing, ballgames
done continuously and done at least thrice a week a future goal of being able to
do it 5-6 times. For fitness purposes, adults should work towards 20-30 minutes
continuously physical activity for a minimum of three days per week.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing

activities using ALL major muscles of the body that maintain or increase
muscular strength and endurance. Examples are weight bearing calisthenics,
stair climbing weight training done at least twice a week, on non-consecutive
days. A light load allowing for a set of 10-15 repetitions resulting in momentary
muscle fatigue. Perform gentle stretches to the point of tension after aerobic
exercises OR at cool down. At least 20 seconds per position per muscle group.
Minimum four times per week.

ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be

active at work and through activities organized, with provision of the necessary
facilities and/or equipment by their workplace. Two-minute physical activities
(walking, stair climbing, stretching) for every hour of sitting, is highly
encouraged.

Older Adults (46-59 years old). Filipino older adults should accumulate at least
30 minutes daily physical activity consisting of any one or a combination of the
following physical activities:

ACTIVITIES FOR DAILY LIVING. Active travel (walking, cycling, stair climbing)
and active daily tasks (household chores).

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity

aerobic physical activity resulting in a noticeable increased heart rate and
breathing (still able to carry on normal conversation). Examples are brisk or race
walking, dancing, cycling, rowing or swimming done continuously for a
minimum of 30 minutes OR accumulated bouts of 10 minutes or longer. For
more active people with no risk factors, low to moderate intensity of aerobic
activity resulting in fast breathing and a substantial increase in heart rate
(beyond normal conversation pace, talking becomes more challenging). Examples
are jogging, vigorous dancing, ballgames done continuously for a minimum of 20
minutes, and done at least thrice a week with a future goal of being able to do it
5-6 times.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing

activities using ALL major muscles of the body that maintain or increase
muscular strength and endurance. Examples are weight bearing calisthenics,
stair climbing, weight training done at least twice a week, on non-consecutive
days. A set of 8- 12 repetitions with a load resulting in momentary muscle
fatigue. Perform gentle stretches to the point of tension after aerobic exercises
OR at cooldown. At least 20 seconds per position per muscle group. Minimum
four times/week.
BALANCE AND COORDINATION. Specific activities for balance and
coordination 2-4 days/week. Examples are walking. Gentle yoga, tai-chi, dance,
aquatic activities.

ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be

active at work and through activities organized, with provision of the necessary
facilities and/or equipment, by their workplace. Two-minute physical activities
(walking, stair climbing, stretching) for every hour of sitting is highly encouraged.

Young 0ld (60-69 years old). Filipino senior citizens should accumulate at least
30 minutes daily physical activity consisting of any one or a combination of the
different types of physical activities for the following sub-age groups: young old;
middle old and vintage.

ACTIVITIES FOR DAILY LIVING. Active travel (walking, stair climbing) and l
active daily tasks (household chores and yard work).

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity

aerobic physical activity resulting in a noticeable increased heart rate and
breathing (still able to carry on normal conversation). Any rhythmic and
continuous physical activity that uses large muscle groups with special stress
on load bearing activities to arrest rate of osteoporosis and to maintain bone
density. Examples are moderate to brisk walking, dancing, biking, calisthenics,
swimming, rowing, and stair-climbing done continuously for a minimum of 30
minutes or accumulated bouts of 10 minutes or longer. For more active people
with no risk factors, low to moderate intensity of aerobic activity resulting in fast
breathing and a substantial increase in heart rate (beyond normal conversation
pace; talking becomes more challenging). Examples are jogging, brisk or race
walking, vigorous dancing, step-aerobics, swimming, done continuously for a
minimum of 30 minutes, and done 3-5 times per week.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITÍES. Performing

activities using ALL major muscles of the body that maintain or increase
muscular strength and endurance. Examples are body weight bearing
calisthenics, stair climbing, weight training done at least twice a week, on non-
consecutive days. A light load allowing for a set of 10-20 repetitions resulting in
momentary muscle fatigue. Perform gentle stretches to the point of tension after
aerobic exercises OR at cool down. At least 20 seconds per position per muscle
group. Minimum four times per week.
BALANCE AND COORDINATION. Perform simple but dynamic movements that
challenge postural and positional stability such as single-leg stands or supports,
exercise ball-sitting, and weight- shifting. Take up specific activities for balance
and coordination. Examples are walking, gentle yoga, tai-chi, dance, aquatic
activities, 2-4 days per week.

ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be

active at work and through activities organized, with provision of the necessary
facilities and/or equipment, by their workplace. Two-minute physical activities
(walking, stair climbing, stretching) for every hour of sitting is highly encouraged.
Young Old (60-69 years old). Filipino senior citizens should accumulate at least
30 minutes daily physical activity consisting of any one or a combination of the
different types of physical activities for the following sub-age groups: young old;
middle old and vintage.

ACTIVITIES FOR DAILY LIVING. Active travel (walking, stair climbing) and
active daily tasks (household chores and yard work).

EXERCISE, DANCE AND RECREATIONAL ACTIVITIES. Moderate intensity

aerobic physical activity resulting in a noticeable increased heart rate and
breathing (still able to carry on normal conversation). Any rhythmic and
continuous physical activity that uses large muscle groups with special stress
on load bearing activities to arrest rate of osteoporosis and to maintain bone
density. Examples are moderate to brisk walking. dancing, biking, calisthenics,
swimming, rowing and stair-climbing done continuously for a minimum of 30
minutes OR accumulated bouts of 10 minutes or longer. For more active people
with no risk factors, low to moderate intensity of aerobic activity resulting in fast
breathing and a substantial increase in heart rate (beyond normal conversation
pace, talking becomes more Challenging). Examples are jogging, brisk or race
walking, vigorous dancing, step-aerobics, swimming done continuously for a
minimum of 30 minutes, and done 3-5 times per week.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing

activities using ALL major muscles of the body that maintain or increase
muscular strength and endurance. Examples are body weight bearing
calisthenics, stair climbing, weight training done at least twice a week, on non-
consecutive days. A light load allowing for a set of 10-20 repetitions resulting in
momentary muscle Fatigue. Perform gentle stretches to the point of tension after
aerobic exercises OR at Cooldown. At least 20 seconds per position per muscle
group. Minimum four times per week.
BALANCE AND COORDINATION. Perform simple but dynamic movements that
challenge postural and positional stability such as single-leg stands or supports,
exercise ball-siting, and weight- shifting. Take up specific activities for balance
and coordination. Examples are walking, gentle yoga, tai-chi, dance, aquatic
activities, 2-4 days per week.

ACTIVITIES IN THE WORKPLACE. Employees should have opportunities to be

active at work and through activities organized, with provision of the necessary
facilities and/or equipment, by their workplace. Two-minute physical activities
(walking, stair climbing, stretching) for every hour of sitting is highly encouraged.

Middle Old (70-79 years old)

ACTIVITIES FOR DAILY LIVING. Active travel (walking, assisted stair climbing)
and mild, easy daily tasks (household chores), such as mild yard and garden
work, dusting furniture, folding clothes and sweeping inside the house.

EXERCISE. DANCE OR RECREATIONAL ACTIVITIES. Light intensity aerobic

physical activity such as a leisurely walk around the neighbourhood, parks and
malls. Any rhythmic and continuous light physical activity that uses large
muscle groups while standing independently or assisted, seated, reclined or lying
down. Examples are stationary biking, calisthenics, and swimming done for a
total of 30 minutes continuously, three times weekly OR, accumulated bouts of
10 minutes or longer. For more active and apparently healthy people with no risk
factors, low to moderate intensity of aerobic activity resulting in slight elevation
of breathing rate and heart rate (a pace that will still allow normal conversation
pace). Examples are walking, no impact aerobic dancing, social dancing and
swimming done continuously for at least 30 minutes, and done three times per
week, on non-consecutive days.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing

activities using ALL muscles of the body that maintain or increase muscular
strength and endurance. Examples are mild calisthenics, light weight training,
and elastic band exercises done at least twice a week, on non-consecutive 62
days. A light load allowing for a set of 10-20 repetitions resulting in light
challenge to the muscle. Perform gentle stretches to the point of tension after
aerobic exercises OR at cooldown done at least 8 times per direction, and done
3 times per week.
BALANCE AND COORDINATION. Challenge postural and positional stability by
performing simple and dynamic movements of the lower and upper extremities
while sitting on the exercise ball or standing on one leg, and | weight-shifting
while standing, all with support or spotting. Take up specific activities for
balance and coordination. Examples are walking, gentle yoga, tai-chi, dance,
aquatic activities 2-4 days per week.

Vintage Old (80 years old and above)

ACTIVITIES FOR DAILY LIVING. Active travel (assisted walking and stair
climbing) and mild, easy daily tasks (household chores), such as mild garden or
yard work, dusting furniture, folding clothes and sweeping inside the house.
EXERCISE, DANCE OR RECREATIONAL ACTIVITIES. Continuous and light
intensity physical activity such as a leisurely walk around the neighbourhood,
yard or living area. Any rhythmic and continuous physical activity that uses
large muscle groups while standing assisted, seated, reclined or lying down.
Examples are stationary biking, calisthenics, swimming done for a total of 20
minutes continuously, three times weekly OR accumulated bouts of 10 minutes
or longer.

MUSCLE STRENGTHENING AND FLEXIBILITY ACTIVITIES. Performing

resistance exercises using major segments of the body including shoulders,
arms, thighs and legs that maintain or increase muscular strength and
endurance. Examples are mild calisthenics, light weight training and elastic
band exercises done at least twice a week, on non-consecutive days. A light load
allowing fora set of 10-15 repetitions resulting in light challenge to the muscle.
Perform gentle full range of motion exercises after exercises OR during cooldown
done at least eight times per direction, and done two to three times per week, on
non-consecutive days.

BALANCE AND COORDINATION. Perform simple but dynamic movements while

standing or sitting on the exercise ball with a spotter. Take up specific activities
for balance and coordination. Examples are walking, gentle yoga, tai-chi, slow
dancing, mild aquatic activities done at least three days per week. (Department
of Health, 2013)

A Word about Training Program

A training program must be devised to match the unique demands of the
individual, taking into account numerous criteria such as gender, age, strengths,
weaknesses, objectives, training facilities, and so on. Because all individuals
have distinct needs, a single training program that is suited for all individuals is
not viable.

LESSON 3: BODY COMPOSITION AND BODY FAT PERCENTAGE

DEFINING BODY COMPOSITION

 Body Composition is a combination of fat tissues in your body. The body

is made up of two kinds of fat: body fat and storage body fat.
 Your body fat can be found in muscle tissue, under the skin or around
the organ.
 Not all of the fats are bad for your body, such as essential body fat, which
helps shield internal organs, sticks fuel for energy, and controls body
hormones.
 Storage body fat, also known as lean tissue, includes bone, water, muscle,
organ, and tissue. Lean tissues are “metabolically active, burning calories
for energy, while body fat is not.” (Scott, 2018)

IMPORTANCE OF BODY COMPOSITION

Body Composition is used in health and fitness to characterize the
percentage of fat, bone and muscle in human bodies. The body fat percentage is
of particular relevance because it can be quite useful in determining health.
Because muscle tissue is thicker than fat tissue, analyzing one’s body fat is vital
to evaluate one’s overall body composition, especially when making health
recommendations. Because of differences in body composition, two people of the
same height and weight may have distinct health difficulties.

METHOD OF MEASURING BODY FAT PERCENATAGE (BFP)

A number of methods for measuring body fat percentages are available,
such as skinfold calculation, bioelectric impedance, hydrostatic weighing, and
DEXA scan. Skinfold measurement is both accurate and practical for
measuring body fat. Calipers are used to measure the thickness of skinfolds in
millimeters in areas where fat typically accumulates (i.e., abdomen, hip, arm,
back, and thigh). Following the completion of the measurements, the data is
entered into an equation that calculates body fat percentage or body lean mass.
When measurements are obtained correctly, the skinfold test has a 3% margin of
error in predicting body fat. Skinfold is a preferred method of measuring body
fat in non-clinical settings since it is simple to use, has established accuracy,
and is not intrusive to the patient.

BODY MASS INDEX

Body mass index (BMI) is a value derived from the mass (weight) and
height of a person/ The BMI is defined as the body mass divided by the square
of the height, and is universally expressed in units of kg/ m2, resulting from
mass in kilograms and height in meters. (Body Mass Index- Wikipedia”, 2020)
BMI is sometimes misunderstood as a measured indicator of body fat. BMI is
just a weight- to- height ratio. It is a method for determining adult weight status
and general health in big populations. BMI has a weak correlation with body fat,
but when combined with a body fat measurement, it provides a fairly accurate
picture of your current weight status. Having said that, having a BMI greater
than 30 increases your chance of acquiring long term and disabling illness such
as hypertension, diabetes, gallstones, stroke, osteoarthritis, and several types of
cancer. BMI normally falls into one of the above categories in persons over the
age of 20.

SIX (6) DIFFERENT TYPES OF BODY FAT

1. Essential Fat
Good or bad? Very good.
The most aptly named fat type, essential fat is required for good health. It
plays a role in regulating body temperature, vitamin absorption, and the
production of fertility hormones, among other essential roles. Essential fat isn’t
highly visible, but is located throughout the body. Essential fat loss is generally
the result of extreme and unhealthy exercising and dieting.
2. Brown Fat
Good or bad? Good.
Brown fat burns energy and is primarily responsible for maintaining the
body’s core temperature. Because brown fat isn’t a storage fat, it’s easy to burn,
especially in cooler climates.

3. White Fat
Good or bad? Kind of good, kind of bad.
White fat is the body’s largest energy storage system. Due to its production of
the hormone adiponectin, white fat is essential for insulin management to
maintain a healthy blood sugar balance, it also helps to manage hunger. White
fat also plays a role in managing growth hormones and cortisol. While white fat
can be a good thing, too much of it becomes a bad thing. In greater levels, white
fat can cause insulin resistance, raising the risk for weight gain and its
accompanying health concerns.
A study in the journal Cell suggests that paying closer attention to your
body’s hunger cues (i.e. eating more consistently and stopping when you feel
satisfied rather than uncomfortably full) can encourage the transition of white
fat to brown fat.

4. Beige Fat
Good or bad? Good.
Beige fat is created when the body is exposed to stress, leading to the “beiging”
of white fat. While a high level of beige fat isn’t really a target goal, it’s definitely
a step in the right direction to maintain healthy levels of good brown fat; it
essentially allows for the transformation and burning of bad fat as thermal
energy to maintain the body’s core temperature.
The key here is stress, so aim for at least 75 minutes of vigorous exercise each
week and favour high-intensity interval training to increase irisin levels that
prompt the “beiging” of white fat.

5. Subcutaneous Fat
Good or bad? Good and bad.
Located just under the skin, subcutaneous fat accounts for approximately
90% of overall body fat percentage. Commonly accumulating as stubborn thigh
fat in females or around the abdomen in males, subcutaneous fat is responsible
for the sex hormone estrogen. Because estrogen plays a larger role in female
fertility, females tend to have higher levels of subcutaneous fat. This fat type also
acts as a cushion between muscle and skin tissue for protection and comfort.

6. Visceral Fat
Good or bad? Bad.
Visceral fat is found in the abdominal area between organs. It accumulates
and secretes retinol-binding protein 4, a known culprit in insulin resistance.
Higher levels of visceral fat are also linked to an increased risk of colorectal and
breast cancers, dementia, stroke, and Alzheimer’s disease. Visceral fat levels
generally increase with age.
Improving sleep hygiene will offer fat-burning benefits, with seven to nine
hours of sleep being the general target. Additionally, targeted abdominal
strength-training exercises will increase caloric burn and help melt away visceral
fat as compared to cardio.
LESSON 4: CARDIORESPIRATORY ENDURANCE

WHAT IS CARDIORESPIRATORY ENDURANCE?

Cardiorespiratory endurance is a measurement of how well your heart,
lungs, and muscles work together to keep your body active over an
extended period. (Frey, 2018).
Measuring a person’s cardiorespiratory endurance involves examining
how well their body takes in and utilizes oxygen.
When a person inhales, their lungs fill up with air and some of the oxygen
it contains passes into the bloodstream. This oxygen-rich blood then
travels to the heart, which circulates it around the body to the tissues and
organs that need it.
The muscles require an adequate supply of oxygen and other nutrients to
work properly during high-intensity or extended periods of exercise. If the
muscles do not get enough nutrients, waste products begin to accumulate
and cause fatigue.
A person’s level of cardiorespiratory endurance can directly affect their
physical performance.

WHY IS IT IMPORTANT?
Cardiorespiratory endurance indicates a person’s level of aerobic health
and physical fitness. This information can benefit everyone, not just professional
athletes.
Having a high cardiorespiratory endurance generally means that a person
can perform high-intensity exercise for longer.
People trying to lose weight may want to focus on increasing their
cardiorespiratory endurance because doing higher-intensity aerobic activities
can help a person burn more calories.

Scientific research also suggests some other potential health benefits from
having an improved cardiorespiratory endurance. For example:
A 2017 studyTrusted Source suggests that people with higher
cardiorespiratory endurance are less likely to develop high blood pressure
than those with a lower cardiorespiratory endurance.
In a 2015 studyTrusted Source, researchers found a positive correlation
between cardiorespiratory endurance levels and multitask performance
among adults aged between 59 and 80 years.
 Improving cardiorespiratory endurance may decrease the risk of coronary
heart disease and all-cause mortality.

HOW TO IMPROVE IT
People can improve their cardiorespiratory endurance through regular
exercise.

Resistance training, endurance training, and high-intensity interval

training led to improvements in cardiorespiratory endurance and
muscular strength among adults who were aged 40–65 years old and who
were not previously physically active.
A 2017 study investigated the effectiveness of a 12-week cross-circuit
training program in students who were overweight and had intellectual
disabilities. The researchers found participants who followed the training
program had an improved exercise endurance, muscle strength, and body
mass index.
The selected exercises can help improve cardiorespiratory endurance,
build muscle, and burn calories. People can perform these physical
activities at home or add them to their gym routine.

LESSON 5: MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

WHAT IS MUSCULAR STRENGTH AND MUSCULAR ENDURANCE?

Muscular strength is determined by the maximum strength that a muscle
can use in a single effort to counteract some form of resistance. It relates to your
ability to move and lift objects.
On the other hand, muscular endurance refers to your ability to contract
multiple muscles or maintain muscle contraction over an extended period.

MUSCULAR STRENGTH AND ENDURANCE DIFFERENTIATED

Muscular strength and muscular endurance are directly being linked, as
muscular endurance requires a certain amount of muscular strength to
maintain or perform repetitive resistance contractions. Also, your muscular
strength increases as your muscular endurance improves or vice versa.
The key difference of the two is that muscular strength refers to the
maximum amount of force exerted in a single contraction, while muscular
endurance is a measure of how long a given weight can be moved before
exhaustion.
 To illustrate, you use muscular strength when you pick up a heavy object
or push a piece of furniture. Multiple repetitions of fetching a heavy object or
pushing a piece of furniture are instances of muscular endurance.

MEASURING MUSCULAR STRENGTH

Your muscular strength depends on how much force you can generate and
how much weight you can lift in a short time.
The one-repetition maximum test (1RM) is the standard test used to assess
muscle strength. During 1RM test, an individual performs one repetition of single
exercise to see how much weight they can lift.
Benefits of Muscular Strength and Endurance
Benefits of muscular strength
There are several benefits of muscular strength such as anaerobic capabilities
and health related fitness. Here are the top benefits of engaging in muscular
strength while training.

BENEFITS OF MUSCULAR STRENGTH AND MUSCULAR ENDURANCE

Benefits of muscular strength

A strong body that supports activities without getting tired.
Muscle strength helps you maintain a healthier weight by helping you
burn extra calories and enhance your overall health.
Building muscle mass may help improve your overall health by boosting
your energy levels and promoting healthy sleep habits.
Building muscle strength helps to improve your bones, skeletal muscle,
and power. This way, it will help you improve your posture, skeletal
muscle, and relieve back pains.
With higher muscle strength, you will have greater balance, strength, and
flexibility, which means that you are less likely to face risk injury or fall
down.

Benefits of muscular endurance

The American Council on Exercise (ACE) states that there are several benefits
of muscle endurance such as cardiorespiratory fitness, health related fitness,
and for daily living activities. The benefits of muscle endurance exercises
includes:
Muscular endurance helps keep good postures and stability for extended
periods of time.
Building endurance improves the aerobic capacity of muscles.
 Higher muscular endurance increases athletic performances in endurance
based sports or aerobic activities.
Muscular endurance helps increase metabolic rate as physical activity can
be done for longer periods of time.
Building endurance may help reduce fatigue when exercising and injury
prevention.
With higher muscle endurance you will be able to perform better and train
with better techniques for different routines.

Understanding Muscle Contractions

Isotonic Contraction
Isotonic contractions are those in which there is consistent tension as the
muscle length changes. These can be either concentric (muscle shortening) or
eccentric (muscle elongation).

Concentric Contractions
This type of
contraction happens
when your muscle is
actively shortened. Your
muscle tightens when
you activate it to lift something heavier than normal, which generates tension.

Keep in mind that this type of muscle contraction happens when the load
is less than your muscle’s maximum capacity. Your muscle cannot move the
load without shortening the fibers to physically move the object.
An example of a concentric muscle contraction is picking up a heavy box. If you
squat down to lift a box, your arm muscles may contract to hold the weight, but
your leg muscles tighten as you stand up with the additional weight.

Eccentric Contractions.
This type of
contraction happens
when your muscle is
actively lengthened
during normal activity.
An example of this is walking because your quadriceps muscles are active when
your heel touches the ground and your knee is bending or straightening out in
stride.
Eccentric muscle contractions also happen when you lower something
heavy. Your muscle has to remain tight to manage the weight, but it lengthens
to shift the weight into a different position.

Isometric Contraction
This type of muscle contraction happens when your muscle is actively held
at a set length. Instead of lengthening and shortening as it would during some
activities, you hold it in a position that requires a specific length once activated.
An example of this type of contraction is carrying something in your arms in
front of you. You aren’t trying to raise or lower the object but keep it at a steady
position.

Key Points
Isotonic contractions generate force
by changing the length of the muscle
and can be concentric contractions
or eccentric contractions.
A concentric contraction causes
muscles to shorten, thereby
generating force.
Eccentric contractions cause
muscles to elongate in response to a
greater opposing force.
Isometric contractions generate force
without changing the length of the
muscle.

Key Terms
Isometric: A muscular contraction in
which the length of the muscle does
not change.
Isotonic: A muscular contraction in which the length of the muscle
changes.
Eccentric: An isotonic contraction where the muscle lengthens.
Concentric: An isotonic contraction where the muscle shortens.
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