COURSE GUIDE and MODULE

Course / Section PE103 Movement Enhancement / PATHFit 1- Credit Units 2

Movement Competency Training
Term Offered First Semester 2024-2025 Total Hours 36
Instructor EDJEAN G. PUENTENEGRA, LPT
Pre-Requisite/s None
Co-Requisite/s None
Course Description
This course reintroduces the fundamental movement patterns that consist of non-locomotor and
locomotor skills, which are integrated with core training to meet the demands of functional fitness and
physical activity performance. Emphasis will be on exercise regression and progression for the
enhancement of fitness and the adaptation of movement competencies to independent physical activity
pursuits. In conjunction with fitness and wellness concepts, exercise and healthy eating principles,
periodic evaluation will be conducted of one's level of fitness and physical activity, as well as eating
patterns to monitor one's progress and achievement of personal fitness and dietary goals.
Course Learning Outcomes
Course Outcome Course Learning SDG # Description
Number Outcomes
CLO1 Improve fitness from ⚫ Ensure healthy lives and
baseline (pre-test) levels. promote well-being for all at
all ages.
CLO2 Evaluate a personal food log 3
based on dietary
recommendations
CLO3 Design an individualized ⚫ Ensure inclusive and quality
exercise program enough to education for all and promote
train at a level that match 4,5 and 10 lifelong learning.
one's needs and abilities ⚫ Achieve gender quality and
empower women and girls.
⚫ Reduce Inequalities within
among countries.
CLO4 Display movement 5 ⚫ Achieve gender quality and
competence and confidence empower women and girls.

Topics / Modules and Intended Learning Outcomes

Course introduction

ILO1 Awareness of the requirements of the course.

ILO2 Value the importance of Physical Education as a course

Topic 1: Physical Fitness

ILO1 Relate fitness concepts to personal PA experiences (past and present)

ILO2 Interpret assessment results

Topic 2: Healthy Eating Habits

ILO1 Interpret food labels accurately

ILO2 Critique health claims of food products and popular dietary practices
ILO3 Identify credible sources of information

Topic 3: Exercise Program and Prescriptions

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⚫ MFIT Principles
⚫ Training Principles
⚫ Exercise Prescriptions

ILO1 Establish fitness goals

ILO2 Design an individualized exercise program
ILO3 Monitor progress towards fitness goals
ILO4 Independently participate in physical activities outside of PE classes

Topic 4: Activity-Specific Skills

A. Non-locomotor skills
⚫ Abdominal bracing
⚫ Dead Bug Series 1-3
⚫ Bird Dog Series
⚫ Plank Series
⚫ Squat Series
B. Locomotor skills
⚫ Crawl and Creep
⚫ Linear Movements
⚫ Lateral Movements

ILO1 Be familiar with various non-locomotor and locomotor skills

ILO2 Demonstrate non-locomotor and locomotor skills
ILO3 Adapt fundamental movement competencies in an exercise program

C. Topic 5: Activity-specific Skills: Basic Resistance Training Movement Patterns

⚫ Lower Body – squats, lunges, hinge
⚫ Upper Body – push and pull
⚫ Abdominals
⚫ With use of resistance bands
⚫ With use of dumbbells

ILO1 Execute proper exercise techniques while using a variety of resistance training equipment
ILO2 Observe safety procedures in the use of exercise equipment and facilities

SUMMARY OF ACTIVITIES

WEEK # ACTIVITY # ACTIVITY/TOPIC ONSITE/ONLINE

1 1 Course Orientation & PARQ Online
2 2 Activity 2. Quiz on Online
Terminologies
3 3 Quiz on Fitness Parameters - Online

2
4 4 Diagnostic /Practical Test - RPE Onsite
5 5 PRELIM EXAM. Pretest on
Physical Fitness Test
6 6 Quiz on Nutrition and Healthy Online
Eating Habits
7 7 Quiz on Principles and Methods Online
of Athletic Training
8 8 Goal Setting and Fitness Plan Onsite
9 9 MIDTERM EXAMINATION - Onsite
thru MS team/Moodle
10 10 Practical Activity: Locomotor Onsite
activities
11 11 Practical Activity: Non- Onsite
Locomotor activities
12 12 Practical Activity: Upper body Onsite
push and pull exercises
13 13 Practical Activity: Lower body Onsite
exercises
14 14 PRE-FINAL EXAMINATION - Onsite
Abdominal Exercises
15 15 Practical Activity: Exercises that Onsite
use resistance bands
16 16 Practical Activity: Exercises that Onsite
use dumbbells
17 17 FINAL PRACTICAL Onsite
EXAMINATION Post Test on
Physical Fitness Test
18 18 WRITTEN FINAL Onsite
EXAMINATION- Reflection and
Evaluation

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MADE4Learners FRAMEWORK: 5.0
Online
Approach / Hybrid Distance Online
Blended
o Smartphone, tablet or laptop/desktop
Requirements o Mobile data as back up for CIT-U provided wifi connection
o Downloaded module
o Links to teacher-made instructional and demo videos
o Attendance to online and onsite classes
Technical o Learning Management System: Moodle account (lair.education)
Requirements o MSTeams

Communication o Communication may happen onsite/face-to-face, asynchronously through

Means chats (MSTeams), email (Outlook) and synchronously (videocon meetings).

o There are six (5) topics and 16 (online and onsite) activities that must
be completed for the whole semester (18 weeks), which are found in
the module, MSTeams and Moodle --- the main materials for the
course. These 16 activities include the major examinations: prelim,
midterm, prefinal and final examinations.
o The module must be downloaded at the start of the class. Topics are
presented, discussed and explained in the module. Online
activities/quizzes must be taken in Moodle/Lair and/or MS Teams,
while those that are practical or should be performed are explained in
the module, MS Teams and Moodle and must be performed onsite.
o Movement competency training activities are composed of locomotor,
Reminders non-locomotor, and activity-specific skills that make use of a variety
of resistance training equipment that must be performed and self-
assessed using a standardized rubric to test fitness improvement.
o Every time an activity is performed, students are to rate themselves
using the Rate of Perceived Exertion (RPE) scale. The self-
evaluation rating is found in the respective tables/score sheet
assigned per activity. Score sheets must be submitted after every
exercise session.
o Further, there are resistance training activities that will make use of
an exercise/yoga mat, a pair of dumbbells or bottled water container
to serve as free weights, and a resistance band. These materials
must be provided by the student himself/herself every time there is a
scheduled onsite practical activity.
o An essential requirement is the scoresheet or activity sheet that
reflects individual RPEs and feedback/evaluation.
o Weekly announcements or reminders are posted in the class’
MSTeams aside from Moodle/Lair to inform students of the tasks-at-
hand and procedures. Therefore, ensure that you are enrolled in a
class in MS Teams so that you do not fail to receive updated
announcements from your professor.

PLAN OF LEARNING

Topic Teaching / Learning Output / Formative

Week Assessment Tools
No. Activities Assessment
Orientation PARQ Standardized
1 Course Introduction Questionnaires

2 1 Think-Pair-Share Quiz (Online) Teacher Made Test

Benefits of Exercise

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 Problems of Inactivity

Discussion on Terminologies
3 1 Quiz (online) Teacher-made test
Discussion/Demonstration
Fitness Parameters

4 1 Teacher-made test
Diagnostic Test - Practical Rate of Perceived Exertion
test (RPE results)
5 1 Physical Fitness Test – Prelim Examination Teacher Made
Pretest Questionnaire and
Standardized rubrics

6 2 Buzz groups Diet Plan Guided diet and

Class Presentation exercise form/log
Case Study
7 3 Discussion/Demonstration Quiz (online) Teacher Made
Methods of Athletic Questionnaire
Conditioning Activity Log

8 3 Case Study Individual Exercise/Fitness Goal Setting and

Program Fitness Plan

9 1-3 Midterm Examination Teacher Made

Questionnaire
10 4 Kinesthetics Locomotor movements Activity score sheet
Analysis and application Evaluation

4 Kinesthetics Non-Locomotor movements Activity score sheet

11 Analysis and application Evaluation

5 Kinesthetics Upper body exercises: push Activity score sheet

12 Analysis and application and pull Evaluation

13 5 Kinesthetics Lower body exercises: Activity score sheet

Analysis and application squats, lunges, hinge Evaluation

14 4 Kinesthetics Activity score sheet

Recall, analysis and Pre-Final Examination - Evaluation
application Abdominal Exercises

15 5 Kinesthetics Exercises with resistance Activity score sheet

Analysis and application bands Evaluation

Kinesthetics Exercises with dumbbells Activity score sheet

16 5 Analysis and application Evaluation

Physical Fitness Test – PracticalFinal Teacher Made

17 5 Post-test Examination Questionnaire and
Standardized rubrics
18 1-6 Reflection and Evaluation Written Final Examination Reflection

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GRADING SYSTEM:

A. MIDTERM GRADE:

Formative Assessment (all activities that are online and onsite) – 60%

Summative Assessment (Prelim and Midterm Examinations) – 40%

B. FINAL GRADE:

Midterm Grade - 40%

Exercise routines - 30%

Summative Assessment (Prefinal and Final Examinations) - 30%

COURSE INTRODUCTION

Why study Physical Education in college?

Before we discuss PATHFit 1- Movement Competency Training, we first need to understand why
college students, after finishing PE courses in the Elementary, Junior High School, and Senior High
School, are still required to take PE courses in college.

The very basis of the inclusion of PE from Elementary to the College level is Article XIV Section
19 of the Philippine Constitution.

ARTICLE XIV
EDUCATION, SCIENCE AND TECHNOLOGY, ARTS, CULTURE AND SPORTS
EDUCATION

SPORTS

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Section 19. (1) The State shall promote physical education and encourage sports programs, league
competitions, and amateur sports, including training for international competitions, to foster self-
discipline, teamwork, and excellence for the development of a healthy and alert citizenry.
(2) All educational institutions shall undertake regular sports activities throughout the country in
cooperation with athletic clubs and other sectors.
https://www.officialgazette.gov.ph/constitutions/the-1987-constitution-of-the-republic-of-the-philippines/the-1987-constitution-of-the-
republic-of-the-philippines-article-xiv/

It is therefore the hope of every educational institution that students get the maximum benefit
from their participation in their PE classes, not just to to complete and pass because these are required
courses for graduation, but because they understand the lifelong benefits of keeping an active lifestyle
throughout an individual’s lifetime.

Remember this…

Physical Education plays an integral role in the Education system for reasons that it promotes a
holistic approach to the development of a human being encompassing all aspects such as the
physical, mental, social and even emotional. It is therefore important to note how education of the
physical nature in relation to knowledge and understanding of physical activity, exercise, physical
training and physical fitness can contribute to the life of an individual.

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 physical

PHYSICAL
mental EDUCATION
social

emotional

Using your Moodle/MS Teams account, please answer the following questions as truthfully as possible.
This will allow the instructor to determine whether you are capable of performing all the practical activities
that are presented in this handout, or will need an assistance or certification from a medical doctor.

ACTIVITY 1. Physical Activity Readiness Questionnaire PAR-Q

For most people physical activity should not pose any problem or hazard. PAR-Q has been designed to
identify the small number of adults for whom physical activity might be inappropriate or those who should
have medical advice concerning the type of activity most suitable for them.

Common sense is your best guide in answering these few questions. Please read them carefully and
check the yes or no opposite the question if it applies to you

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Answer with Yes or No
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart
condition?
7. Do you know of any other reason why you should not do physical activity?
8. For women only, are you pregnant or suspecting to be pregnant?

If you answered YES to one or more questions...

if you have not recently done so, consult with your personal physician by telephone or in person before
increasing your physical activity and/or taking a fitness test. DO NOT FORGET to inform your
instructor of the items that you answered YES and provide proof like medical certificate if needed.
This is to ensure that you will not be asked to perform activities that you are not allowed to do so.

If you answered NO to all questions...

If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for an
exercise test.

TOPIC 1: Physical Fitness and Exercise Terminologies

This topic aims to achieve the following intended learning outcomes:

ILO1. Relate fitness concepts to personal PA experiences (past and present)

ILO2. Interpret assessment results

In the discussion of the course Physical Education, several terms that are interrelated or connected, but
are actually different, would come to mind. These terms may be better understood if they are briefly
discussed in terms of what they mean, and their purpose or function. Below are the most common terms
that are fitness and exercise-related.

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Physical Education - an integral part of general education designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body movement
in the performance of properly selected physical activities.

Physical Activity – a body movement that is produced by the contraction of skeletal muscles and that
substantially increases energy expenditure.

Exercise – a type of physical activity that requires planned, structured, and repetitive bodily movements
to improve or maintain one or more components of physical fitness.

Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without
undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen
emergencies, and with enough energy for leisure time activities.

Warm-up – the preparation of the body physically and mentally for the conditioning bout. This means that
the heart, lungs, and muscles are being set for an increased workload, an activity that is of higher
intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the
body is ready for the activity/exercise proper. This also means lesser chances of injury occurrences while
exercising.

Cool Down – this is the period when the body tries to return to its normal or resting state. This may be
the latter phase of the conditioning bout but done at a lower intensity level followed by light stretching
exercises. This 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 served its purpose is if the heart rate is approxmately 100-110
bpm or even less.

Fundamental Movements - are basic body movements that involve various body parts. These
fundamental movements are foundational building blocks upon which more complicated and intricate
physical movements are built.

Non-Locomotor Movements - non-locomotor movements requries no movement from one area to

another, are important for balance, flexibility, body control, and spatial awareness, and can predict an
active lifestyle later in life.

Locomotor Movements requires the body to travel through space from one point to another. The body is
not anchored in place and is moving through the transfer of weight from one area of the body to another,
which is seen is movements sucha as walking, marching, jumping, climbing, running, hopping, sliding,
skipping, galloping, leaping, side-stepping, and crawling.

Physical Exercise: Pandemic And Beyond

The year 2020 saw the people all over the world being united in the fight against COVID-19,
classified by the World Health Organization (WHO) as a pandemic (an epidemic that has spread over
multiple countries and continent) and that which had severely affected health and lives of people, as well
as the socio-economic progress of countries worldwide. Without a known medicine to treat the virus, or a
vaccine to boost a person’s immune system against being infected by it, everyone became a possible
candidate to acquire the diseas, which if untreated could result to death. Thus, WHO together with the
leaders of each government, did the best that they could by requesting and highly encouraging people to
be knowledgeable about how the virus could be transmitted from person to person, and to follow the
protocols of disinfecting or washing hands using soap and water, use of alcohol, wearing of Personal
Protective Equipment (PPE) such as face shield, face mask, gloves, protective coverall suit (especially for
medical frontliners), boosting the immune system by eating nutritious and citrus food/fruit, and not to be

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left behind, was the recommendation to be active or have a regular physical activity even at home. Why?
Because of its numerous benefits to life!

To engage in a physical activity at home, less the expected “gym” equipment, or the comfort of a
track oval, could seem to be a challenging thing to do. Thanks to the fight against boredom, most people
were into it, doing anything that they could enough to move the muscles and sweat it all out. Boom!
Exercise at home!

Fast forward to year 2023, 3 years after the COVID-19 phenomenon, people of all ages are able
to adapt to change. People have learned to combat the effects of the pandemic and have learned to find
ways to stregthen the self, mentally, emotionally, psychologically, and of course, physically. Generally,
people have learned to adapt to changes to be fitter and healthier.

Therefore, it is the hope of this course that as a student, you get to appreciate the value of a
regular physical activity participation enough for you to be hooked into improving and maintaining your
desired fitness level, whether or not there is a pandemic, because you care for your lifetime’s health and
fitness welfare.

Benefits of Exercise and Problems of Inactivity

On Benefits of Exercise

There is no single individual currently alive, or a research work, that would say that exercise does
not do anything good to a person at all. Hundreds of books, articles, research studies, and even
blogs/vlogs, would boast of how exercise contributes to a better and healtheir life. That is, for someone
who willingly and religiously incorporate exercise to his/her daily or even weekly schedule. Thus, to be
more specfic, it would be best to identify the most basic physical, mental, psychological, physiological,
and social benefits that an individual gets when he/she performs a regular exercise routine or program.

PHYSICAL MENTAL AND PHYSIOLOGICAL SOCIAL

PSYCHOLOGICAL

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 ✓ Improves ✓ Relieves stress ✓ Increases ✓ With endorphin,
appearance ✓ Reduces efficiency of the exercise allows
✓ Helps trim the chances of heart and lungs one to feel
waistline anxiety and ✓ Helps reduce happier.
✓ Helps to have a depression body fat ✓ Creates
better physique ✓ Improves avenues to join
✓ Lowers
✓ Helps maintain memory teams or clubs
hypertension
proper body ✓ Triggers the and meet new
weight release of the ✓ Helps prevent
people who
happy hormone, loss of muscle
have the same
“endorphin” mass
passion or
✓ Boosts or ✓ Helps reduce interest like you.
improves mood insulin
✓ Allows you to
✓ Improves the resistance
adjust to new
ability to sleep ✓ Increases people and
better muscular even new
✓ Improves strength and surroundings.
psychological endurance
functioning ✓ By being with
✓ Helps improve people who
flexibility share the same
✓ Reduces interest as
chances of yours, then it
lower back makes you a
pains more reliable
✓ person/friend.

On Problems of Inactivity

On the other hand, failure to engage in a regular physical activity also has corresponding
concerns or problems. To wit:

1. obesity
2. diabetes
3. lower back pains
4. tension syndrome
5. prone to Cardiovascular Diseases (CVDs)

CARDIOVASCULAR DISEASES (CVDs) – terms that refers to any disease that affects the heart or
blood vessels.

MAJOR FORMS OF CVD:

1. Atherosclerosis – accumulation of fatty plaques (fatty deposits, calcium, tissue debris) in the
inner walls of the artery. This limits the flow of oxygen-rich blood to your organs and other parts of
your body, which may eventually lead to a heart attack or stroke.

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 2. Coronary Heart Disease (CHD) – a condition where the heart is supplied with insufficient blood
due to clogging of coronary arteries. Difficulty in breathing or shortness of breath, vomiting, and
angina pectoris (chest pain) are some of the signs of this disease.
3. Stroke – a disease when blood supply to the brain is reduced for a long period of time.
Weakness of face, arm or leg on one side of the body, difficulty in speaking and walking are
common symptoms.
4. Hypertension – is a condition where the blood pressure is chronically elevated. A borderline
blood pressure is 140mmHg for the systolic BP (or when the heart contracts), and 90mmHg for
the diastolic BP (or when the heart relaxes).

Normal blood pressure is 120/80. This means a systolic reading of less than 120 and a diastolic
reading of less than 80.

Elevated blood pressure is a systolic reading of 120 to 129 and a diastolic reading of less than 80.

Stage 1 high blood pressure is a systolic reading of 130 to 139 or a diastolic reading between 80 and
89.

Stage 2 high blood pressure is a systolic reading of 140 or higher or a diastolic reading of 90 or
higher.

SOURCE:https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=40&ContentID=HeartDiseaseQuiz&CustomAnswers_He
artDiseaseQuiz=q1a3_c,q2a4_c,q3a2_c,q5a4,q6a4_c,q7a2,q8a4_c,q9a4_c,q10a5_c

ACTIVITY 2: EXERCISE TERMINOLOGIES, BENEFITS OF EXERCISE AND PROBLEMS OF PHYSICAL

INACTIVITY: Please refer to your instructor’s announcement to have access in answering this quiz.

Health-Related Fitness Components And Assessments

Those components that contribute to the development of fitness and health and functional
capacity of the body will be classified as health-related components. Health-related components are first
developed before the skill-related components.

1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction to
overcome resistance.

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 Activity tests to measure muscular strength: Push-ups, Modified Push-ups

2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular

effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time.

Activity tests to measure muscular endurance: Abdominal Curl-ups, crunches

3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM). It
involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been
linked with low back pain as well as with muscle and joint injuries. An adequate degree of flexibility is
important to prevent injury and to maintain body mobility. It can be greatly improved by stretching.

It involves four basic movements, namely:

▪ Flexion – bending a body segment

▪ Extension – straightening a body segment
▪

▪ Abduction – moving a limb away from a body

▪ Adduction – moving a limb towards the body

Activity tests to measure flexibility: Sit and Reach, Shoulder Flexibility,

Sit and Reach Wall Test

4. Body Composition - refers to the total make-up of the body using the concept of a two component
model: the Lean Body Mass and the Body Fat.

The Lean Body Mass consists of the muscles, bones, nervous tissue, skin, blood and organs.
These tissues have high metabolic rate and make a direct, positive contribution to energy production
during exercise.

Body Fat of adipose tissue represents that the components of the body whose primary role is to
store energy for later use. Body Fats does not contribute in a direct sense to exercise performance. Body

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Fat is further the maintenance of life while storage body fat contained in the fatty deposits found under
the skin and deep inside the body.

Activity tests to measure body composition:

A. Body Mass Index (BMI) – weight in kg/height in m2

Example: if body weight is 55 kg and height is 1.6 m, the BMI is 21.5 (normal weight)

Weight classifications based on BMI are presented as follows:

International Obesity Task Force (IOTF) Proposed Classification of BMI Categories for Asia

BMI (kg/m2) CLASSIFICATION

< 18.5 Underweight

18.5 – 22.9 Normal

23.0 – 24.9 At-risk of Obesity

25.0 – 29.9 Obese I

> 30.0 Obese II

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 .6

Note: According to the World Health Organization, a waist-to-hip ratio greater than 1.0 is indicative of
a higher than normal risk of developing heart disease. A healthy WHR for women is under .85 and a
healthy WHR for men is .90 or less.

Source: https://www.verywellfit.com/waist-to-hip-ratio-and-examples-3496140

5. Cardiovascular Endurance - is the 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. It is also
defined as the maximum amount of work an individual is capable of performing continuously where the
work involves large muscle groups.

Activity tests to measure cardio-vascular endurance:

Rockport Walking Test, Cooper Run Test, 3-minute Step Test

ACTIVITY 3: FITNESS PARAMETERS: Please refer to your instructor’s announcement to have

access in answering this quiz.

ACTIVITY 4: DIAGNOSTIC PRACTICAL TEST

Before you start challenging your body, it is best to first gauge the extent to which you can
perform the designed activities set for this Term. Thus, you are required to perform a Physical Diagnostic
Test, a 4-activity workout to be done in 3 sets. After doing this, you will have to rate yourself using a

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standardized rubric known as Rate of Perceived Exertion (RPE). This is a subjective way of determining
the intensity (breathing and heart rate, muscle fatigue and how much you sweat) that you exert while
doing your activity.

How to do? Example, rating yourself with RPE of 6 means that you feel that your heart is
beating for approximately 60bpm, while rating yourself with 12 means that you approximate your
heart to be beating at 120bpm, which means 2x per second. This means that because of the
intensity of the activity, your heart is beating faster, double per second, to meet the demands of
the working muscles. Check out the table below as your guide.

How hard do you feel the exercise is?

Rating Number Perceived Exertion (description)
6
Very, very light
7
8
Very light (You feel comfortable)
9
10
Light
11
12
Somewhat hard (You feel tired but you can keep going)
13
14
Hard
15
16
17 Very hard (You feel very tired, and you are pushing yourself to keep going
18
19
Very, very hard (This is like the hardest exercise you have ever done)
20
Source:http://www.webmd.com/a-to-z-guides/cardiac-rehabilitation-monitoring-your-rating-of-perceived-exertion

Diagnostic Test: To gauge the extent to which you can perform the designed activities set for this term,
you are required to perform the following activities and then you will have to rate yourself using Rate of
Perceived Exertion (RPE). Use a SEPARATE scoresheet provided by your instructor and for submission
to your instructor at the end of the session.

Perform warm-up and stretching exercises ensuring that you start by slowly increasing your heart rate
followed by stretches of your muscles from neck to ankles.

A. Do the following:

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 ACTIVITY NUMBER OF REMARKS RPE
REPETITIONS OR
SECONDS

1. Jumping Jacks 30 reps

(10-second rest)

2. Push-ups 10 reps 1. Perform in

sequence
(10-second rest) following
the 10-sec
3. Abdominal crunches 15 reps rest period.

(10-second rest)

4. Squat Hold 30 secs. 2. Do 3 sets.

(10-second rest)

5. OVERALL (still within 6-20)

EVALUATION: In 2-3 sentences, kindly describe/justify your overall RPE in terms of how you
felt when you were doing the activities.

B. Please do not forget:

1. Hydrate yourself after completing the activities.
2. Perform your cool down stretching exercises after performing the abovementioned activities.

ACTIVITY 5: PRELIM EXAM - PHYSICAL FITNESS TEST (PRE-TEST)

NOTE: The tests included in this activity aim to assess your fitness level in all the
components of HEALTH-RELATED Fitness Components. The results and classificiation will tell
you of your truthful and actual fitness level. Therefore, there is no point of you cheating on the

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methods of performing the tests or changing the results just to aim for a “perfect result” or
highest classification. Just do the tests accordingly and be ready to determine whether there is a
need for you to improve physically and physiologically, or simply maintain the fitness level that
classifies you at this time.

✓ Read the instructions on how to perform the five (5) HRFC tests.
✓ The materials (if) needed for each of the tests are included.
✓ Use the scoresheet provided for and perform the indicated tests to include results and
corresponding fitness classification (see table per fitness test).
✓ When done, submit the score sheet to your instructor.

HRFC NAME OF TEST RESULT CLASSIFICATION

Body Composition WHR

Cardiorespiratory 3-minute Step Test

Endurance

Muscular Strength and Crunch Test

Endurance

Muscular Endurance - 90 Degree - Push ups

male

Muscular Endurance - Modified Push - ups

female

Flexibility Sit and Reach Wall Test

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

1. Waist-to-Hip Ratio ( Body Composition )

It is used to evaluate your weight.
Formula:
WHR = waist measurement (cm/in)
hip measurement (cm/in)

2. Step Test ( Cardio-vascular Endurance )

Material: 12 - inch bench

a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step
consists of four beats - that is, up with left foot, up with the right foot, down with the left foot, down
with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60
seconds. This serves as your RECOVERY HEART RATE.

PULSE/ANATOMICAL SITES
• radial artery at the wrist (located at the base of the thumb)

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 • temporal artery (front of the ear)
• apical site (chest area)
• carotid artery (neck area)

STEP TEST RATING

CLASSIFICATION 60-SECOND
RECOVERY HEART RATE
High performance zone 84 or less

God fitness zone 85-95

Marginal zone 96-119

Low zone 120 and above

3. The Crunch Test “Partial Curl-Up Test” (Muscular Strength and Endurance)
https://www.sparkpeople.com/resource/fitness_articles.asp?id=1114

Equipment needed: A stop watch or timer that 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 minute.

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Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your
back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind.
Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your
fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a
piece of tape at that 6-inch marker.

Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift
your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch
marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60
seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch
marker. You may rest in the starting position (relaxed), but the clock continues to run.

RATING SCALE FOR CRUNCH TEST

SCORING: Here are the age-adjusted standards based on guidelines published by the
American College of Sports Medicine (ACSM):

Ratings for Men, Based on Age

Rating < 35 years 35-44 years > 45 years

Excellent 60 and above 50 and above 40 and above
Good 44-59 41-49 25-39
Marginal 31-44 25-39 15-24
Needs Work 15-29 10-24 5-14
Very Poor 0-14 0-9 0-4
Ratings for Women, Based on Age
Rating < 35 years 35-44 years > 45 years
Excellent 50 and above 40 and above 30 and above
Good 40-49 25-39 15-29
Marginal 24-39 15-24 10-14
Needs Work 10-24 6-14 4-9
Very Poor 0-9 0-5 0-3

4. 90 Degree - Push ups ( Muscular Endurance )

Materials: mat
a. Lie face down with hands outside the shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.

5. Modified Push - ups ( Muscular Endurance )

Materials: mat

20
 a. Support the body in a push - up position from the knees with hands outside the shoulders, with
back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.

RATING SCALE FOR DYNAMIC MUSCULAR ENDURANCE

(PUSH-UPS)

MEN:

AGE 17-26 27-39 40-49 50-59 60+

CLASSIFICATION

High performance zone 29+ 27+ 26+ 24+ 22+

Good fitness zone 20-28 18-26 17-25 15-23 13-21

Marginal zone 16-19 15-17 14-16 12-14 10-12

Low zone <16 <15 <14 <12 <10

WOMEN:

AGE 17-26 27-39 40-49 50-59 60+

CLASSIFICATION

High performance zone 17+ 16+ 15+ 14+ 13+

Good fitness zone 12-16 11-15 10-14 9-13 8-12

Marginal zone 8-11 7-10 6-9 5-8 4-7

Low zone <8 <7 <6 <5 <4

6. Sit and Reach Wall Test ( Flexibility )

a. Remove shoes and sit facing the wall.
b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold for 3 seconds.

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 RESULT FLEXIBILITY CLASSIFICATION

Cannot touch the wall Low

Fingertips touch wall Average

Knuckles touch wall Good

Palms touch wall Excellent

TOPIC 2: Nutrition, Healthy Eating Habits and Popular Diets

This topic aims to achieve the following intended learning outcomes:

ILO1. Interpret food labels accurately

ILO2. Critique health claims of food products and popular dietary practices
ILO3: Identify credible sources of information

On Nutrition

As participation in any physical activity requires energy, therefore, it is but fitting that food is
discussed relative to its context to physical activity participation.

Food is essentially the source of nutrients that are needed by the body to perform its basic
functions. Further, nutrients are basically classified into 6 types (carbohydrates, fats, protein, vitamins,
minerals, and water) where each has a specific function, and collectively they work together to contribute
to good health. Simply, good health is characterized by striking a balance between proper nutrition and
sufficient physical activity participation.

Succeeding topics will focus on visual representations in terms of what a “balanced and healthy
meal” should be in considering a healthy diet and choice of food, as well as the different kinds of popular
diets.

A. Macronutrients – nutrients that the body needs in large amount as they are the ones that provide
energy to the body.

1. Carbohydrate – the chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4
kcal. It is also the preferred energy source for most of the body’s functions. As long as carbohydrate is
available to the body, certain body cells such as the nerve cells in the brain and retina, and the red blood
cells depend exclusively on it for energy.

Active individuals and athletes consume a high carbohydrate diet (carbohydrate loading) to
maximize storage of glycogen for fuel. These foods have also been shown to improve sports performance
especially among endurance athlete.

Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one
gets from rice, corn, root crops, pasta, bread and bakery products, fruits, vegetables, milk and milk
products and many processed foods and drinks.

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2. Fat – provides a concentrated source of food energy, providing 9 kcal per gram. It is also important
component of body cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K.
Other functions of fats include body insulation and padding from extreme temperature and shock, and
provide palatability and satiety value to foods.

The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3)
acids. They must be provided by the diet hence the name essential fatty acids. They are used to maintain
the structural portions of cell membranes and to synthesize eicosanoids. Eicosanoids are hormone-like
compounds that function in the blood pressure regulation, blood clotting and immune response. Some of
the important derivatives of linolenic acid are eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA). They are necessary in normal brain development and in the prevention and treatment of various
diseases such as heart disease, hypertension, arthritis, and cancer. EPA and DHA also constitute a large
part of the eye’s main center vision, the retina.

Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil.
Unsaturated fats are found in nuts, fish and vegetable oils such as corn oil.

3. Protein – the body-building nutrient. Proteins are needed for growth and repair of body cells. No new
living tissue can be built without it, for protein is a part of every living cell and every tissue. They are also
essential components of enzymes and hormones needed for vital life processes such as digestion
absorption and metabolism. Proteins also help produce antibodies to fight infection, maintenance of
fluids and electrolyte balance and acid-base balance and transport of substance around the body. Protein
provides some fuel to the body, yielding 4 kcal per gram.

Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried
beans and nuts.

B. MICRONUTRIENTS - nutrients that the body needs in 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 vitamins assume antioxidant functions (vitamin C, E
and beta-carotene) that may help protect cell membranes. Furthermore, vitamin D acts as a hormone.
The human body needs an adequate supply of 13 vitamins --- fat-soluble vitamins A, D, E and K and
water-soluble vitamins C and B complex.

Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources
of protein, carbohydrates and fats are also good sources of a number of vitamins.

2. Water constitutes the body’s fluid compartment that provides the medium in which all of the cell’s
chemical reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best
for it. These special fluids regulate the functioning of cells. The entire system of cells and fluids remains in
a delicate but firmly maintained state of dynamic equilibrium called homeostatis.

Body water acts as transporters of nutrients and waste products, lubricant around joints and
shock absorber in certain body organs (spinal cord). It also aids in the maintenance and regulation of
blood volume and body temperature.

3. Minerals, just like vitamins, do not provide calories but are used as building blocks for body tissues
such as bones, teeth, muscles and other organic structures. A number of minerals such as zinc, iron, and
copper are components of enzymes known as metalloenzymes, which are involved in the regulation of
metabolism.

In addition, muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting,
maintenance of body water balance, blood acid-base balance are some physiological processes
regulated or maintained by minerals.

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C. Guidelines for a Healthy Diet

Pinggang Pinoy is a new, simple visual food guide that 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. It is a visual tool that delivers effective dietary and healthy lifestyle messages
to Filipinos at mealtimes, assisting them in adopting healthy eating habits. The Food and Nutrition
Research Institute (FNRI) of the Department of Science and Technology (DOST) to assist the Filipinos
have developed this food tool with the ideal variations and quantity of foods per meal. This was created in
collaboration with the World Health Organization (WHO), 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 Pinggang Pinoy:
(DOST-FNRI)

• For Go Energy Giving

Go for rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support
bodily functions and physical activity. Choose whole grains like brown rice, corn, whole wheat bread, and
oatmeal, which contain more fiber and nutrients than refined grains and are linked to a lower risk of heart
disease, diabetes, and other health problems.

• For Grow Body Building

Eat fish, shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the 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 against heart diseases.

• For Glow Body Regulating

Enjoy a wide variety of fruits and vegetables, which are packed with vitamins, minerals, and fiber needed
for the regulation of body processes.

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 • Water
Drink lots of water every day for adequate hydration. Limit intake of sugar-sweetened beverages to
reduce the risk of obesity and tooth decay.

• Eat less salty, fried, fatty, and sugar-rich foods to prevent chronic diseases.

• Stay physically active!

While this tool has been developed for normal individuals, it would be best for someone with health
conditions like hypertension and diabetes to consult a registered nutritionist-dietitian or any health care
provider regarding their energy and nutrient needs. Remember, it has always been a case-to-case basis
for what is good to one is not as always good to everyone.

D. Popular Weight Loss Diets

There are many weight loss diets out there.

Some focus 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.

The truth is that no one diet is best for everyone — and what works for you may not work for someone
else.

Here are the 9 most popular weight loss diets and the science behind them.

1. The Paleo Diet

The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before
agriculture developed.

The theory is that most modern diseases can be linked to the Western diet and the consumption of
grains, dairy, and processed foods.

While it’s debatable whether this diet really provides the same foods your ancestors ate, it is linked to
several impressive health benefits.

How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds,
while discouraging processed foods, sugar, dairy, and grains.

Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers
like potatoes and sweet potatoes.

Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and
reduced waist size.

In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300–900 fewer calories
per day

Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol,
blood sugar, blood triglycerides, and blood pressure.

Downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious

25
Summary:

The paleo diet emphasizes whole foods but bans grains and dairy. Its multiple health benefits include
weight loss.

2. The Vegan Diet

The vegan diet restricts all animal products for ethical, environmental, or health reasons.

Veganism is also associated with resistance to animal exploitation and cruelty.

How it works: Veganism is the strictest form of vegetarianism.

In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin,
honey, albumin, whey, casein, and some forms of vitamin D3.

Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without
counting calories — because its very low fat and high fiber content may make you feel fuller for longer.

Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other
diets.

One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more than those on a
control diet. The vegan group was allowed to eat until fullness, but the control group had to restrict
calories.

However, calorie for calorie, vegan diets are not more effective for weight loss than other diets.

Weight loss on vegan diets is primarily associated with reduced calorie intake.

Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and
premature death.

Limiting processed meat may also reduce your risk of Alzheimer’s disease and dying from heart disease
or cancer.

The downside: Because vegan diets eliminate animal foods completely, they may be low in several
nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

Summary:

Vegan diets exclude all animal products. They may cause weight loss due to lower calorie intake while
reducing your risk of several diseases.

3. Low-Carb Diets

Low-carb diets have been popular for decades — especially for weight loss.

There are several types of low-carb diets, but all involve limiting carb intake to 20–150 grams per day.

The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main
source of energy.

26
How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your
carb intake.

When carbs intake is very low, fatty acids are moved into your blood and transported to your liver, where
some of them are turned into ketones.

Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.

Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss,
especially in overweight and obese individuals.

They seem to be very effective at reducing dangerous belly fat, which can become lodged around your
organs.

People on very low-carb diets commonly reach a state called ketosis. Many studies note that ketogenic
diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet.

Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an
automatic reduction in calorie intake.

Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides,
cholesterol levels, blood sugar levels, insulin levels, and blood pressure.

The downside: Low-carb diets do not suit everyone. Some feel great on them while others feel miserable.

Some people may experience an increase in “bad” LDL cholesterol.

In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic
ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left
untreated.

However, low-carb diets are safe for the majority of people.

Summary:

Low-carb diets severely limit carb intake and push your body to use fat for fuel. They aid weight loss and
are linked to many other health benefits.

4. The Dukan Diet

The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss
phases and two maintenance phases.

How long you stay in each phase depends on how much weight you need to lose. Each phase has its
own dietary pattern.

How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and
mandatory oat bran.

The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there
will be fewer and fewer pure protein days to maintain your new weight.

27
Weight loss: In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of
protein per day and lost an average of 33 pounds (15 kg) in 8–10 weeks.

Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits.

These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in
several fullness hormones.

Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific
literature.

The downside: There is very little quality research available on the Dukan diet.

The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming
fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat
diets.

What’s more, fast weight loss achieved by severe calorie restriction tends to cause significant muscle
loss.

The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy,
making it very easy to regain the weight after losing it.

Summary:

The Dukan diet has not been tested in quality human studies. The diet may cause weight loss, but it also
may slow down your metabolism and make you lose muscle mass along with fat mass.

5. The Ultra-Low-Fat Diet

An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

Generally, a low-fat diet provides around 30% of its calories as fat.

Studies reveal that this diet is ineffective for weight loss in the long term.

Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low enough in fat and that fat
intake needs to stay under 10% of total calories to produce health benefits and weight loss.

How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based
and has a limited intake of animal products.

Therefore, it’s generally very high in carbs — around 80% of calories — and low in protein — at 10% of
calories.

Weight loss: This diet has proven very successful for weight loss among obese individuals. In one study,
obese individuals lost an average of 140 pounds (63 kg) on an ultra-low-fat diet.

Another 8-week study with a diet containing 7–14% fat showed an average weight loss of 14.8 pounds
(6.7 kg).

Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease,
including high blood pressure, high cholesterol, and markers of inflammation.

28
Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes.

Furthermore, it may slow the progression of multiple sclerosis — an autoimmune disease that affects your
brain, spinal cord, and optic nerves in the eyes.

The downside: The fat restriction may cause long-term problems, as fat plays many important roles in
your body. These include helping build cell membranes and hormones, as well as helping your body
absorb fat-soluble vitamins.

Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to
stick to.

Summary:

An ultra-low-fat diet contains less than 10% of its calories from fat. It can cause significant weight loss
and may also have impressive benefits for heart disease, type 2 diabetes, and multiple sclerosis.

6. The Atkins Diet

The Atkins diet is the most well-known low-carb weight loss diet.

Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as
you avoid carbs.

The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.

This causes you to eat fewer calories without having to think about it.

How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you
eat under 20 grams of carbs per day for two weeks.

The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your
goal weight.

Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than
low-fat diets.

Other studies note that low-carb diets are very helpful for weight loss. They are especially successful
in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity.

Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk
factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure.

Compared to other weight loss diets, low-carb diets also better improve blood sugar, “good” HDL
cholesterol, triglycerides, and other health markers.

The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but
may cause problems in rare cases.

Summary:

The Atkins diet is a low-carb weight loss diet. It’s effective for weight loss but also has benefits for many
other disease risk factors.

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7. The HCG Diet

The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1–2 pounds (0.45–1 kg) per
day.

Its proponents claim that it boosts metabolism and fat loss without inducing hunger.

HCG (human chorionic gonadotropin) is a hormone present at high levels during early pregnancy.

It tells a woman’s body it’s pregnant and maintains the production of hormones that are important for fetal
development. It has also been used to treat fertility issues.

How it works: The diet is split into three phases. During the first phase, you begin taking HCG
supplements.

During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with
HCG supplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 3–6 weeks
at a time.

In the third phase, you stop taking HCG and slowly increase your food intake.

Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that the weight loss is
due to the ultra-low-calorie diet alone — not the HCG hormone.

Furthermore, HCG was not found to reduce hunger.

Other benefits: Aside from weight loss, there are no documented benefits of the HCG diet.

The downside: Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results
in a reduced ability to burn calories.

Such severe calorie restriction further reduces the number of calories your body burns. This is because
your body thinks it’s starving and therefore attempts to preserve energy.

In addition, most HCG products on the market are scams and don’t contain any HCG. Only injections are
able to raise blood levels of this hormone.

Moreover, the diet has many side effects, including headaches, fatigue, and depression. There is also
one report of a woman developing blood clots, most likely caused by the diet.

The FDA disapproves of this diet, labeling it dangerous, illegal, and fraudulent.

Summary:

ThE HCG diet is a rapid weight loss diet. It’s not based on any scientific evidence and may reduce
metabolic rate and cause muscle loss, headaches, fatigue, and depression.

8. The Zone Diet

The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein
and fat to 30% each.

It recommends eating only carbs with a low glycemic index (GI).

30
The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.

The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce
your risk of chronic diseases.

How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and
veggies, and a dash of fat — namely monounsaturated oil, such as olive oil, avocado, or almonds.

It also limits high-GI carbs, such as bananas, rice, and potatoes.

Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes
weight loss and reduces appetite, others show very little weight loss compared to other diets.

Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as
reduced cholesterol and triglycerides.

One study suggests that the Zone Diet may improve blood sugar control, reduce waist circumference,
and lower chronic inflammation in overweight or obese individuals with type 2 diabetes.

The downside: One of the few drawbacks of this diet is that it limits the consumption of some healthy carb
sources, such as bananas and potatoes.

Summary:

The Zone Diet is a low-GI diet. Studies on its weight loss benefits are inconsistent, but the diet improves
many important health markers and reduces your risk of heart disease.

9. Intermittent Fasting

Intermittent fasting cycles your body between periods of fasting and eating.

Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of
an eating pattern than a diet.

The most popular ways to do intermittent fasting are:

The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours,
subsequently fasting for the remaining 16 hours of the day.

The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.

The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You
do not restrict intake on the five remaining days.

The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at
night.

How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy
calorie restriction.

It can make you eat fewer calories overall — as long as you don’t overcompensate by eating much more
during the eating periods.

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Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause
weight loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight loss diets.

In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic
rate by 3.6–14% in the short term.

Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood
triglycerides, and blood sugar levels.

Furthermore, intermittent fasting has been linked to increased levels of human growth hormone (HGH),
improved insulin sensitivity, improved cellular repair, and altered gene expressions.

Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against
Alzheimer’s disease and cancer.

The downside: Although intermittent fasting is safe for well-nourished and healthy people, it does not suit
everyone.

Some studies note that it’s not as beneficial for women as it is for men.

In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels,
pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished,
underweight, or nutrient deficient.

Summary:

Intermittent fasting lets your body cycle between fasting and eating. It is very effective for weight loss and
has been linked to numerous health benefits.

The Bottom Line

There is no perfect weight loss diet.

Different 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.

Source: https://www.healthline.com/nutrition/9-weight-loss-diets-reviewed#toc_title_hdr_10

ACTIVITY 6: NUTRITION, HEALTHY EATING HABITS AND POPULAR DIETS. Please refer to your
instructor’s announcement to have access in answering this quiz.

TOPIC 3: Exercise Program And Exercise Prescriptions

This topic aims to achieve the following intended learning outcomes:

ILO1. Establish fitness goals

32
ILO2. Design an individualized exercise program
ILO3: Monitor progress towards fitness goals
ILO 4 Independently participate in physical activities outside of PE classes

Principles and Methods of Athletic Training

Training is a systematic method of physical conditioning. It follows a systematic process of

repetitive, and progressive exercise of work, as well as guidelines in doing a physical activity.

The basic general training principles help coaches to design an exercise program that are specific
and safe for the individual athlete. Thus, the training principles outlined below will appear to focus mostly
on fitness training but the majority will also apply to technical, tactical and psychological training.

A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to
factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited
from their parents/genetic, their personal commitment, their level of physical and mental maturity.

No two individuals are exactly alike. All individuals have different performances, fitness attributes,
lifestyles, nutritional preferences, and they respond to exercise and its physical and social environments
in their own unique way. It is therefore essential that the exercise programs cater to these individual
needs and preferences.

B. ADAPTATION/USE – Is the way the body responds to the training program. The parts of the body that
are actively stressed during exercise adapt to those stresses, leading to an increase in performance.

C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In order
for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a
load greater than the usual. It relates to the Principle of Use/Adaptation in that your energy systems must
be stressed beyond their normal levels of activity if they are to improve. For the body’s systems to make
these adaptations, they must be overloaded. Just taking part in an activity will not cause any
improvements in fitness, as the body will not be stressed to a greater extent than normal.

For physical activity to be effective, it must be done with enough frequency, intensity, and time or
duration, and in consideration to the type of activity, or otherwise known as the FITT Principle.

• Frequency – (how often) it is the number of times one should exercise in a week. According to
studies, for one to achieve something out of ones physical fitness activity, one should exercise at
least 3-4 times in a week. Increased frequency may be necessary for those training for competition.

• Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be.
This is probably the most critical of the different factors that determine the amount of positive physical
change to take place.

• Time/Duration – (how long) the length of time at which the exercise program is executed. An
average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely
proportional to the duration. As the intensity increases, duration decreases and vice versa.

• Type – the type of activity or exercise which in general are focused on cardio and resistance training.

D. PROGRESSION – As one reaches his fitness potential, the rate of improvement begins to plateau.
Hence, the overload imposed on an athlete must be progressive.

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For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry
into the program. As the body begins to adapt to the exercise routine, the intensity, duration, and or
frequency may be increased so as to keep up with the improvement of the body.

It is important to progress slowly, as too rapid progression may contribute to the development of overuse
injuries.

E. REVERSIBILITY/DISUSE- The adaptation that take place as a result of training are all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength
gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse. If
your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It
indicates that disuse or inactivity results in loss of benefits achieved in overloading.

In order to maintain a desired level of fitness, you need to continue to provide an exercise overload.
Unfortunately, we cannot “bank” fitness neither can we “store” fitness. Continuous
work/exercise/participation in different physical activities is required to maintain a certain level of fitness.

F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and
position of the performer. It indicates that you must train a specific energy system and a specific muscle
or muscle groups in order for the desired improvement to occur.

2 Types of Specificity

▪ Metabolic Specificity - involves training a specific energy system.

▪ Neuromuscular Specificity – involves a training specific muscle or muscle group.

Special Considerations:

▪ The program must be specifically planned or geared towards improvement of the sports itself.
▪ The program must be geared specifically to the individual using it.

G. RECOVERY – refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.

It is during the recovery session that adaptation to training takes place. Recovery sessions may not
necessary mean complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on technique and
tactics.

H. VARIATION – Refers to the need of the body to undergo changes. If training programs are repetitious,
athletes can soon become bored and lose their motivation.

I. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the individual
and it should be governed by the preference and the timetable of the individual.

REMINDER: However, exercising one (1) or two (2) hours after a heavy meal is not advised because it
may result to indigestion. Digestion takes place one to two hours after a heavy meal, where blood and
oxygen is needed for good digestion. If an individual exercises at this time, the exercised muscles will

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also demand more blood and oxygen supply. As a result the blood and oxygen needed for digestion will
not be enough, thus, indigestion may likely be experienced.

ACTIVITY 6: PRINCIPLES AND METHODS OF ATHLETIC TRAINING. Please refer to your instructor’s
announcement to have access in answering this quiz.

The FITT Principle

Likewise, to be more specific and straightforward in creating an exercise workout plan that
guarantees improvement based on factors such as fitness level and preference, the design of an exercise
program must also incorporate four factors, including frequency of exercise (F), intensity of exercise (I),
time or duration of exercise (T), and type of mode of exercise (T). Such factors (FITT) are important for
developing and maintaining cardio-respiratory and musculoskeletal fitness.

• Frequency is a number of times an individual should exercise in a week. Answers the question:
How often?
• Intensity is the difficulty level of the exercise. Answers the question: How hard/difficult?
• Time is the duration of the exercise. Answers the question: How long?
• Type is the mode of exercise.

Fitness Guidelines to Exercise Programming

A. Frequency – deciding the number of times an individual should do a workout depends on the type of
workout, the difficulty and one’s fitness levels, and the goal (what one intends to achive).

Cardio Workouts – five or more days is recommended for moderate type of cardio exercises, while three
days per week for the more intense workouts, with much consideration for the recovery period.

Strength Training – two to three non-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
on one day and lower body the next day will require more frequency of active participation.

B. Intensity – adjusting in terms of difficulty level will depend on the type of workout and fitness level.

Intensity has to do with how hard you work during exercise. How you increase or decrease
intensity depends on the type of workout you're doing. 1

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Cardio Workouts – will require monitoring of heart rate, rate of perceived exertion (RPE), or use of
fitness gadgets such as a heart rate monitor. Moderate intensity level is recommended for steady-state
workouts, while shorter periods will require a higher intensity level. However, with proper guidance, it is
recommended to perform various cardio exercises of varying periods and intensity to stimulate various
energy systems as well.

Strength Training – Monitoring the intensity of strength training involves a different set of parameters.
Your intensity comprises the amount of weight you lift, and the number of reps and sets you do. The
intensity can change based on your goals.

• If you are a beginner looking to build muscle, stability, and endurance, use a lighter weight and do
fewer sets with high repetitions: two or three sets of 12 to 20 reps.
• If your goal is to grow muscle, do more sets with a moderate amount of repetitions (for instance,
four sets of 10 to 12 reps each). You can build muscle with a wide range of repetitions and
weights, but volume (total number of repetitions), is often higher than for other goals. 4
• If you want to build strength, use heavy weights to do more sets with fewer reps (five sets of three
reps each, for example).

Source: https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-1231593

C. Time – how long one exercises during each session will depend on the type of workout and fitness
level.

Cardio Workouts – general guidelines suggest 30-60 minutes per session. Beginners can start with 15-
20 minutes, average to advance can do 30-60 minutes. However, higher intensity cardio workouts, such
as interval training, will have a shorter duration such as 10-15 minutes.

Strength Training – an entire body workout can take up to an hour, while focusing on fewer muscle
groups, such as a split routine, can take shorter periods too.

D. Type – the type of workout is the choice of the exercising individual that depends on fitness level and
goal.

Cardio Workouts – variety of activities that can increase the heart rate are easily available, such as
walking, running, jogging, swimming, dancing, hiking, treadmill, and biking. Varying the activities though
can help prevent boredom.

Strength Training – Use of body weight, and equipment such as resistance bands, dumbbells, plates
and other machines can help workout muscles and muscle groups. Considering a superset(*) workout
can add challenge as well.

*A superset workout involves doing two or more sets of exercises back-to-back with no break. You can do sets of
exercises that work opposing muscle groups, like the 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:

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 • 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

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 announcement to have access in
complying this activity.

Activity 9: Midterm Examination

TIMED QUIZ IN MOODLE/MS TEAMS

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 Topic 4: Activity Specific Skills

This topic aims to achieve the following intended learning outcomes:

ILO1. Be familiar with various non-locomotor and locomotor skills

ILO2.Demonstrate non-locomotor and locomotor skills
ILO3.Adapt fundamental movement competencies in an exercise program

Fundamental Movements

Fundamental body movements are basic body movements that involve various body parts. These
fundamental movements are foundational building blocks upon which more complicated and intricate
physical movements are built.

Non-Locomotor Movements requires no movement from one area to another, are important for balance,
flexibility, body control, and spatial awareness, and can predict an active lifestyle later in life.

Locomotor Movements requires the body to travel through space from one point to another. The body is
not anchored in place and is moving through the transfer of weight from one area of the body to another,
which is seen is movements sucha as walking, marching, jumping, climbing, running, hopping, sliding,
skipping, galloping, leaping, side-stepping, and crawling.

SAMPLE SKILLS FOR Locomotor Movements

Crawl and Creep Exercise

1. Spider Crawl
2. Forward Crawl
3. Bear Crawl
4. Lateral Sideways Creeping

Linear Movements
1. Hop
2. Skip
3. Leap
4. Jog
5. Run

Lateral Movements
1. Slide
2. Crossover
3. Grapevine

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ACTIVITY 10: LOCOMOTOR MOVEMENTS. Please refer to your instructor’s announcement to have
access in complying this activity.

ACTIVITY RPE
A. CRAWL AND CREEP EXERCISES:
Spider crawl
Forward crawl
Bear crawl
Lateral sideways creeping
B. LINEAR MOVEMENTS
Hop
Skip
Jog
Run
C. LATERAL MOVEMENTS
Slide
Crossover
Grapevine
D. OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your

OVERALL RPE in terms of how you felt when you were doing the specific
activities.

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SAMPLE SKILLS FOR Non-Locomotor Movements

Abdominal Bracing Exercise

1. Superman
2. Heel Slide Exercise

Dead Bug Series

1. Dead Bug 1
2. Dead Bug 2
3. Dead Bug 3

Bird Dog Series

1. Weighted Bird Dog
2. Bird dog from Push-ups

Plank Series
1. Arm/Hi plank
2. Elbow/Low Plank
3. Side Elbow Plank
4. Side Arm Plank
5. Elbow/Low Plank w/ Hip twist
6. Elbow/Low Plank to Dolphin

Squat Series
1. Plie Squat
2. Sumo Squat
3. Squat with Reach
4. Spiderman Lunge and Squat
5. Narrow Squat Hold

40
ACTIVITY 11: NON-LOCOMOTOR MOVEMENTS. Please refer to your instructor’s announcement to
have access in complying this activity.

ACTIVITY RPE
A. ABDOMINAL BRACING EXERCISES
Superman
Heel slide
B. DEAD BUG SERIES
DB 1
DB 2
DB 3
C. BIRD DOG SERIES
BD from push-ups
Weighted BD
D. PLANK SERIES
Elbow/low plank w/ hip twist
Side elbow
Elbow/low plank to dolphin
Elbow/low
Side arm
Arm/high
E. SQUAT SERIES
Spiderman lunge and squat
Plie squat
Narrow squat hold
Sumo squat
Squat with reach
F. OVERALL RPE
FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your
OVERALL RPE in terms of how you felt when you were doing the specific
activities.

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 Topic 5: Activity Specific Skills – Basic Resistance Movement Patterns

This topic aims to achieve the following intended learning outcomes:

ILO1 Execute proper exercise techniques while using a variety of resistance training equipment
ILO2. Observe safety procedures in the use of exercise equipment and facilities

ACTIVITY 12: UPPER BODY PULL AND PUSH. Please refer to your instructor’s announcement to
have access in complying this activity.

SET 1 SET 2 SET 3

Inclined push-up
Lying pull downs

Cobras
Snow angel
Sumo squat to reach
OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how
you felt when you were doing the specific activities.

42
ACTIVITY 13: LOWER BODY (squats, lunge, hinge). Please refer to your instructor’s announcement
to have access in complying this activity.

SET 1 SET 2

Forward lunge

Backward lunge

Side lunges

Squat taps

Squat Cross Crunch

Wide and Narrow squat

Squat toe touch

Hip lunge

Glute bridge

OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how
you felt when you were doing the specific activities.

43
ACTIVITY 14: PREFINAL EXAMINATION. ABDOMINAL CRUNCHES. Please refer to your instructor’s
announcement to have access in complying this activity.

SET 1 SET 2

A. STANDING

Oblique/side crunch

Knee Drive

Oblique Twist

Pike Kick

Wood Chop - right

Wood Chop - left

B. LYING

Russian twist

Leg raise

Sit-ups

Table tap crunch and reach

Bicycle crunch

OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how
you felt when you were doing the specific activities.

44
ACTIVITY 15: WITH USE OF RESISTANCE BANDS. Please refer to your instructor’s announcement to
have access in complying this activity.

SET 1 SET 2

Single arm row

Bicep curls

Horizontal arm extensions

Vertical arm extensions

Rear arm extensions

Banded squats

Standing kickbacks

Glute bridge with abduction

Side lying leg raise

Forward Lunge

OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how
you felt when you were doing the specific activities.

45
ACTIVITY 16: WITH USE OF DUMBBELLS. Please refer to your instructor’s announcement to have
access in complying this activity.

SET 1 SET 2

squat and bicep hammer curl

rear lunges and arms overhead

arm swing

wall sit and arm lift

lying leg crunches and arm press

side lunges and side arm raise

weighted punches

squats and alternate arm raise

with body twist

weighted lying crunches

super set arm fly and pull

OVERALL RPE

FEEDBACK/EVALUATION: In 2-3 sentences, kindly describe/justify your OVERALL RPE in terms of how
you felt when you were doing the specific activities.

46
 Activity 17 and 18: Final Examination
You have finally come to the end of this PE course for this term. You have read, understood, learned and
performed. You were able to sweat it all out! And those sweat means that you have indeed stretched,
worked and strenghtened those muscles and made improvements, physically and mentally. You are
expected and believed to be more inspired and dedicated to maintaining a fitness level that would be
beneficial to you today and in the future. Hence, before the semester ends, kindly assess and evaluate
your own effort and performance in this entire semester and then reflect on your own feelings,
expectations and motivation or inspiration.

ACTIVITY 17. PFT POSTTEST

RESULT CLASSIFICATION

HRFC NAME OF TEST (# of repetitions or (refer to the tables

duration) found in module)

Body Composition WHR

Cardiorespiratory 3-minute Step Test bpm

Endurance

Muscular Strength and Crunch Test reps

Endurance

Muscular Endurance – 90 Degree - Push ups reps

for males only

Muscular Endurance – Modified Push - ups reps

for females only

Flexibility Sit and Reach Wall Test Which part of the

hand?

a. Palms

b. Knuckles

c. Fingertips

d. None

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ACTIVITY 18. REFLECTION. In 10-15 sentences, reflect and share your fitness journey, the ones that
challenged and inspired you to have the fitness level that you have in this semester.

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

___________________________________________________________________________________

¨Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic
and creative intellectual activity.¨ – John F. Kennedy

¨Reading is to the mind what exercise is to the body.¨- Joseph Addison

COPYRIGHT
PE 103 Movement Enhancement/PATHFit 1-Movement Competency Training

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