Q2 Chapter 2 Cardiorespiratory Musculoskeletal Fitness

Cardiorespiratory and
musculoskeletal fitness:
Training Principles And
Exercise Prescription
Chapter II: Being Fit

OBJECTIVES 2
❖ Explain the principles that govern cardiorespiratory and

resistance training exercise prescriptions,
❖ Critique a peer’s exercise program based on training principles

and exercise prescription
❖ Implement an individualize exercise program on

cardiorespiratory endurance and musculoskeletal
fitness
3
True or False?! LEARNING TASKS 1
1. Overload is a training principles stating that a greater than normal load or intensity of the
body is needed for adaptation or improved function and fitness to occur.
2. Frequency refers to number of times (ex: days ) you exercise in time.
3. Resistance training involves loading the bone through muscle contractions, stimulating
bone growth resulting in increased bone mass and minerals.
4. Variety may be incorporated in an exercise program through changes in exercise mode
and intensity to prevent a fitness program from getting monotonous or boring.
5. Warm-up consist of preliminary activities of low-to moderate-intensity performance
before any workout or strenuous physical activity.
Fitness
refers to attributes that an
individual has or can achieve in order to
perform physical activities.
It represents a complex
assortment of components (heath-
related, skill-related, and physiological)
that affect our ability to function and be
physically active.
6
LEARNING TASKS 2: ½ crosswise –

which is better body weight or free weight exercise?
Musculoskeletal fitness
A health-related fitness component
that relates to ability of the muscle s to exert
maximum force (strength) or persist without
fatigue (endurance) when over coming
resistance.
A health-related fitness component
that relates to ability of the muscle s to exert
maximum force (strength) or persist without
fatigue (endurance) when over coming
resistance.
it depends on functional capacity of
bone, muscle, and connecting tissues and
influenced by flexibility, which is key to
balance, postural stability, and mobility.
Principles of
Exercise Training
Principles of
Exercise Training
Target:
Distinguishes the proper tests for specific fitness parameters; SP_FT11-IIa-b-1
Demonstrates the correct performance of fitness test procedures; SP_FT11-II-c-f-2
Realizes the importance of test results as a means to set fitness or performance goals,
formulate exercise programs, and monitor progress; SP_FT11-IIa-t-4
devises exercise programs based on set fitness or performance goals and

fitness test results using the FITT principles; SP_FT11-IIl-p-5
Learning Objectives:
Identify the results of fitness score card and determine the factors to be
improved.
Demonstrates the correct performance of fitness test procedures;
Realizes the importance of test results as a means to set fitness or performance goals,
formulate exercise programs, and monitor progress; SP_FT11-IIa-t-4
devises exercise programs based on set fitness or performance goals and

fitness test results using the FITT principles; SP_FT11-IIl-p-5
Physical Fitness
Components
Health-related Skill-related
1. Body composition 1. Agility
2. Flexibility 2. Balance
3. Muscular strength 3. Coordination
4. Muscular endurance 4. Power
5. Cardiorespiratory endurance 5. Reaction-time
6. Speed
1. How did u feel ?
2. How is your breathing?
3. How much did you sweat?
F.I.T.T
PRINCIPLE
F Frequency Number of sessions in a week.
I Intensity
Difficulty level of the exercise or work
demand
T Time
Duration or distance covered in exercise
session.
T Type Mode of exercise or activity.

FITT PRINCIPLE
FREQUENCY
• How do you exercise?
• 3-5 x a week
CARDIO
• Moderate 5 or more days every week
• Intense 3 days every week to improve health
• If your goal is to loose weight 6-more days a week
STRENGHT TRAINING
• 2-3 none consecutive routine
• 1 to 2 days between session
FITT PRINCIPLE
INTENSITY
• How hard you work during the physical activity period?
MEASURED HEALTH RELATED COMPONENTS
• Monitor Cardio - monitor for heart rate or pulse rate
• Recommendation steady-state workout a moderate intensity
• Interval training at a high intensity for short period of time
STRENGHT TRAINING
• Beginners – Light weights. 2-3 sets of 12 to 20 repetitions
• To develop muscles do a higher number of sets with moderate
amount of repetition
• To develop Strength - use heavy weights with fewer repetition
example 5 sets with 3 repetition each
FITT PRINCIPLE
TIME
• How long you should exercise?
MEASURED HEALTH RELATED COMPONENTS
• Cardio 30-60 minutes Depending on exercise
• Interval working: Beginner 15 – 20 minutes
• Interval working: High intensity 20-30 minutes
STRENGHT TRAINING
• How long you lift weights?
• Depending on the type of work out your doing and
depending on your schedule
• For total body workout - 1 hour but split routine takes
less time because working the few muscle groups
FITT PRINCIPLE
TYPE
• Refers to definite physical activities selected to
improve a component of a health related fitness.
Example
• Arm strength should exercise biceps and triceps
• While individual who wants to improve aerobic
endurance – jogging running and cycling
STRENGHT
• Using resistance like dumbbells or barbells or body
weight
• DEPENDING ON YOUR GOAL
EXERCISE
PROGRAM
EXERCISE PROGRAM
is a strategy that details the physical
exercises you should perform in order to
reach your goals, and the amount of time you
should spend on each exercise
3 COMPONENTS OF EXERCISE PROGRAM
WARM-UP EXERCISE-LOAD COOL-DOWN
EXERCISE PROGRAM
3 COMPONENTS OF EXERCISE PROGRAM
WARM-UP EXERCISE-LOAD COOL-DOWN
• Preparing the body for • Essential after
• Program activity that
strenuous activity, workout as it permits
• Increases blood flow stimulate beneficial the 3 exercise heart
to the working rate and blood
adaptation when pressure (regulate
muscles,
blood flow) for a
• According to research performed regularly gradual recovery for
the warmer your body 5-10 minutes Aerobic
the higher the of resistance
muscular output,
FITT PRINCIPLE
TYPE
• Refers to definite physical activities selected to
improve a component of a health related fitness?
Example
• Arm strength should exercise biceps and triceps
• While individual who wants to improve aerobic
endurance – jogging running and cycling
STRENGHT
• Using resistance like dumbbells or barbells or body
weight
• DEPENDING ON YOUR GOAL
Design your own CARDIO ACTIVITY
for 3 MINUTES.
PERFORMANCE TASK 1
Group Work:
PERFORM AEROBIC ACTIVITY
OPTION 1- AEROBIC DANCE OPTION 2- AEROBIC EXERCISE
1. Group Your Selves With 10 Members. 1. Group Your Selves With 10 Members.
2. Perform Aerobic Dance - Create Personalize Steps 2. Perform random Aerobic Exercise (act as fitness
Showing Locomotor And Non Locomotor Movements. instructor).
3. Minimum time for presentation is 1 Minute And 3. Minimum time for presentation is 1 Minute And
Maximum of 3 Minutes. Maximum of 3 Minutes.
For references check this link:
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Cardiorespiratory and

Chapter II: Being Fit

❖ Explain the principles that govern cardiorespiratory and

❖ Critique a peer’s exercise program based on training principles

❖ Implement an individualize exercise program on

LEARNING TASKS 2: ½ crosswise –

Demonstrates the correct performance of fitness test procedures; SP_FT11-II-c-f-2

devises exercise programs based on set fitness or performance goals and

Demonstrates the correct performance of fitness test procedures;

devises exercise programs based on set fitness or performance goals and

T Type Mode of exercise or activity.

Showing Locomotor And Non Locomotor Movements. instructor).

Maximum of 3 Minutes. Maximum of 3 Minutes.

For references check this link:

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