Module 2: Exercise for Fitness, Health and Wellness

This module prepares you to embark in working towards your fitness, health and
wellness. This will specifically engage you in proper exercise program making that fits your
physical wellbeing. Principles of exercise will be reviewed and will be applied as you create
your exercise prescription plans. You will be tasked to do sample physical activities and
exercises that can be carried out in your exercise program.

UNIT 1: Principles of Exercise

Unit Learning Outcomes:

After studying the concepts discussed on the materials provided for

you, you should be able to:

● match appropriate exercises or training to fitness goals; and

● justify the important role of adhering to the general principles.

Engage
During the past months, most of us were confined indoors and were busy with things
we preferred or required to accomplish. The task below intends to refresh you with those
activities. How do you think the activities have contributed to your improvement?

Activity 1: My Quarantine Activities – a Reflection

A. Try to recall at least three activities that you have been doing since the start of the
home quarantine due to the Covid-19 Pandemic. Using the table below, describe
briefly at least five activities that you been doing most of the time in each month. (For
offline students, use Module 2 Unit 1 Worksheet No. 1; Online students will get
instructions from your FIT course facilitator)

March April May June July

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B. Go over all the activities that you have been doing and classify each activity as to
their purpose whether it is related to Physical, Mental, Social, Emotional, Spiritual,
environmental, and financial aspect.

Purpose Activity
Physical

Mental
Social
Emotional
Spiritual
Environmental
Financial

Do you think those activities contributed to your health improvement? How?

________________________________________________________________________________________
________________________________________________________________________________________

Review again the list you have made, how many activities do you think have required you
to exert physical effort enough to be considered an activity for your health or fitness? The
answer to that question is for your reflection. However, medical literatures have already
piled up evidences that regular participation in physical activity/exercise is medicine. It is
also a great contributor to well-being. Hence, it is important that while you are young,
choose to be active than to be glued to your gadget.

Explore

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Get ready for a work-out! This part of the module will guide you to do a simple work-out.
Please read the instructions stated in activity 2.

Activity 2: Work-out! Please open Unit 1: Introductory Work-out video on the memory stick
accompanying to this module. The same will be uploaded in the google classroom by your
FIT course facilitator.

NOTE: PLEASE LISTEN TO THE SAFETY PRECAUTIONARY MEASURES MENTIONED BEFORE THE
WORK-OUT VIDEO.

Activity 3: What about the work-out?

1. Describe through a graph or in 1 or 2 sentences the exercises/movements on the first

part of the work-out in terms of intensity.
2. Describe what movements can produce a low/moderate/high intensity exercises
based on the work-out that you had.
_________________________________________________________________________________
_________________________________________________________________________________
_________________________________________________________________________________
(For offline students, use Module 2 Unit 1 Worksheet No. 2; Online students will get
instructions from your FIT course facilitator)

Explain
● Go over the PowerPoint presentation: Module 2_UNIT 1_Exercise Basics
accompanying this module. The first part provides an analysis of the work-out which
you just did and will provide further explanation on the general principles of exercise.
o For online students, your FIT course facilitator will upload this in the google classroom.
A summary of the concepts discussed in the material can be found in the following texts:

Kinds of Exercises

1. Aerobic and Anaerobic Exercise – From the word “aero” which means in the
presence of oxygen, muscle groups are activated by this type of exercise rely on the
sufficiency of oxygen during metabolism to extract energy in the form of adenosine
triphosphate (ATP) from amino acids, carbohydrates and fatty acids. It is an
exercise/physical activity that uses large muscle groups, can be maintained
continuously and is rhythmic in nature. Examples of aerobic exercise include
swimming, jogging, hiking, long distance running and walking.
On the other hand, anaerobic Exercise is an intense physical activity of very
short duration, fueled by the energy sources within the contracting muscles and
independent of the use of oxygen as an energy source. Examples of anaerobic
exercise include sprinting (short dashes like 50, 100, 200-meter dash).

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 Both exercises have been found to exert potential benefit to the
cardiovascular system. Hence, they are obviously for cardiovascular training.
2. Resistance Exercise/Weightlifting Exercise – This exercise is designed to improve
muscular fitness by requiring a muscle or a group of muscles to contract against
external load. The external load can be dumbbells, exercise tubing, your own body
weight, bricks, bottles of water or any object that cause the muscle to contract. This
is also called resistance training. Resistance training have been shown to have a
positive impact on many health measures, and the collective impact can
significantly improve functionality, well-being and quality of life.
3. Flexibility Exercise - This exercise increases the elasticity of muscles and tendons
surrounding a joint in order to improve flexibility. The following are common types of
flexibility exercises.
a. static stretching – this is executed by extending the targeted muscle group to
its maximal point and holding it for 30 seconds or more. There are two types
of static stretches:
a.1. Active: Added force is applied by the individual for greater intensity
b.2. Passive: Added force is applied by an external force (e.g., partner or
assistive device) to increase intensity

b. dynamic stretching – this is a stretch that requires the use of continuous

movement patterns that mimic the exercise or sport to be performed.
Generally, this intends is to improve flexibility for a given sport or activity.
Example would be a sprinter doing long exaggerated strides to prepare for a
race.

c. ballistic Stretching - this type of stretching involves quick jerking and often
bounce-like movements such as bouncing when trying to touch the toes.
Unfortunately, this kind of stretch has been thought to have more
disadvantages than its advantages as performing jerking movements can
predispose the muscles to injury.  

4. Neuromotor Exercise – this is sometimes called “functional fitness training,” to

improve balance, stability, agility, and coordination.
Elements of the work-out
1. Warm-up – This is a brief (5-15 minutes) period of exercise that precedes the
conditioning portion of exercise session. This period allows the body to adjust to the
demands of exercise. At rest, the skeletal muscles receive about 15-20% of the blood
pumped from the heart; during moderate exercise, they receive approximately 70%.
This increased blood flow is important for warming the body since the blood carries
heat from the active muscle to the rest of the body. It can reduce the strain on the
heart imposed by rapidly engaging in heavy exercise and may reduce the risk of
muscle and tendon injuries.
The warm-up should gradually increase in intensity until the desired intensity of
training is reached.
2. Work-out or conditioning phase – This phase targets your fitness goal. This is also
termed as the conditioning period.

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 3. Cool-Down – This is a 5 to 15-minute period of low intensity exercise that immediately
follows the primary conditioning period. This will gradually lower the body
temperature and allows blood from muscles towards the heart. This can reduce the
risk of post exercise hypotension (and possible fainting) and dysrhythmias. This
period also facilitates heat dissipation and promotes a more rapid removal of lactic
acid and catecholamines from the blood.

Goal-setting is an important element in starting an exercise plan. Fitness goals are set
based on the physical fitness tests results. Generally, these will fall under any of the
components of fitness such as cardiovascular fitness, muscular fitness, flexibility and body
composition. For those intending to improve athletic performance, training goals would fall
under the components of skill-related fitness. (Note however, that the focus of this course is
on health-related components. Your Course facilitator can surely guide you if your level
calls for skill-related fitness component improvement and maintenance)

When developing muscular training program,

there are at least three primary training goals that are considered. See if which of these
applies to you.

1. Hypertrophy – This refers to an increase in muscle size or mass. For example, when you
want to look more “cut” or “wants bigger biceps” or “acquire the 6packs”, this means
you desire for the aesthetic look of that enlarged muscle groups. Physiologically,
hypertrophy occurs when there is an increase in size of the existing muscle fibers.
2. Muscular endurance - This refers to wanting more stamina and the feel of less winded
after a workout or physical activity.
3. Muscular Strength – This refers to wanting to be stronger of lift heavier weights/objects.
This is generally desiring to exercise at heavier workloads to enhance strength and
power.

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In terms of cardiovascular training, the obvious goal is the development and maintenance
of aerobic fitness or cardiovascular fitness/cardiorespiratory fitness. However, other people
are also focused on weight loss. This is fine, but it is important to note that weight loss is
achieved by both cardio and weight training. For cardiovascular training, a training that
involves made one mode of exercise will not necessarily improve a different mode. A
person who has a high level of aerobic endurance as a runner may not be able to achieve
the same level of endurance as a cyclist. This is because the muscle activation patterns,
and oxygen requirement vary greatly among different modes of exercise. Therefore, the
responses and adaptations will not be equal. Therefore, it is better to analyze your current
cardiovascular fitness level (VO2max) so that you can decide and be guided on what level
will you be aiming for. This can also guide you in identifying your mode of aerobic exercise
such swimming, cycling, running, walking, aerobic dancing and other types of sport or
physical activity.

Increased flexibility provides various benefits

which includes reduced muscle tension and increased relaxation, ease of movement,
increase range of motion, improved circulation and air exchange and injury prevention.
Hence, proper flexibility and stretching techniques are essential when planning to engage
in a regular exercise for fitness. Whether your aim is for muscular fitness improvement,
aerobic fitness or weight loss, improvement and maintenance of general body flexibility
should not be undermined. After all, the four components of health-related fitness are all
important.

Another less obvious goal is the development and maintenance of balance or

stability. “Balance” is defined as the ability to maintain a position for a given period of time
without moving. Just like flexibility, this is still a requirement for our body. Training for

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balance and stability should form part of the activities or exercises that can be embedded
on your exercise routine as you aim for muscular, aerobic and flexibility fitness.

SAQ1: Based on my fitness test result, what do I really need? What should I do to improve
or maintain my fitness level? Fill-out the blanks:

I want to improve/maintain my ________________ (state what fitness component.

I am interested in doing the following exercises/physical activities: _________________
aerobic fitness.

(note: this is only for reflection. Your answer is ungraded but is needed for the completion
of the course. For offline students, use Module 2 Unit 1 Worksheet No. 3)

The FITT formula

In your previous Physical Education classes, you have learned that the FITT formula in
exercise stands for:
F how often you work (frequency)
I how hard you work (intensity)
T how long you work (time or duration)
T The specific type or mode of physical activity or exercise you choose

Here is a quick example of both a cardiovascular and resistance work-out program that
utilizes the FITT principle.

Cardiovascular training Resistance training

F 4x per week 3x per week
I 80% of MHR; 70% of your maximum 1 rep strength
T 45 minutes 8-12 reps
T Walking Dumbbells

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 Elaborate
You have now reached the part of the unit where you can already apply the
concepts you have learned: the kinds of exercise, FITT formula, the elements of a work-out.
And some specific fitness goals. Please accomplish the task below. This will initially help you
reflect and decide what you can do to get started with your physically active lifestyle.

Activity 3: My Physical Activity Pyramid

A. Design your physical activity pyramid as your first step towards a physically active
lifestyle for your health and fitness. A sample has been provided below. You may just
replace the data provided whichever is applicable to you. Identify the kinds of
exercises that you want to participate in for aerobic (ex. Swimming, running, etc.) and
strength training (ex. Weight training using machine or free weights). Identify also what
you need to lessen and place them at the peak of the pyramid.

(For offline: for offline students, please use Module 2 Unit 1 Worksheet No. 4 ).
Accomplishing this task is scored as 10pts.

Evaluate

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Activity 4. Summative Assessment

Instructions:

1. Your output for this activity should be video recorded and submitted through the
memory stick accompanying this module. For offline students, submit your output
through the memory stick which will be returned at the end of the term. The file
name of your output should be labeled as - FAMILY NAME, CLASSCODE WORK-OUT 1
(Ex. BULLANDAY, 7800_WORK-OUT 1) For online students, please turn-in your answers
as instructed by your course facilitator at the google classroom.
2. Perform a 5-minute exercise that illustrate the three phases of exercise following time
distribution indicated:
a. Warm-up phase in 1 minute
b. Work-out proper in 3 minutes
c. Cool-down phase in 1 minute
NOTE: The required distribution of minutes is only for assessment purposes. This is for me to
assess whether you have clearly understood one important principle of exercise, that is: THE
ELEMENTS OF THE WORK-OUT.

3. Take note of the following Criteria used in grading your output:

Exercise followed the principle prescribed for warm-up phase – 10pts
Exercise followed the principles prescribed for work-out phase – 10pts
Exercise allowed the principles prescribed for cool-down phase – 10 pts

Activity 5: Reflection: Answer the questions: (for offline students, use Module 2 Unit 1
Worksheet No. 4 for your answers. Online students, please get instructions from your FIT
course instructor)

1. Why do we need to include warm-up exercises and cool-down exercises in your

exercise routines? Support your answer by citing an example from your own
experiences. (10pts)
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________
________________________________________________________________________________________

2. How important is goal setting in fitness development? (5pts)

________________________________________________________________________________________
________________________________________________________________________________________
___________________________________________________________________

References:
Plowman, S. & Smith, D. (2011). Exercise Physiology. Lippincott Williams & Wilkins:
Philadelphia

Powers, S., Dodd, S. & Kackson, E. (2014). Total Fitness & Wellness. Pearson: Boston

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ACSM’s Resources for the Personal Trainer. Lippincott Williams & Wilkins

UNIT 2: WORKING TOWARDS CARDIORESPIRATORY FITNESS

Unit Learning Outcomes

At the end of the unit, you should be able to:

● make decisions on what exercise/physical activity to participate in as a lifetime

activity for aerobic fitness;
● design a personal cardiorespiratory exercise prescription; and
● implement the initial part of a designed exercise program.

Engage
Once again, may we review the concepts that you have learned on the general
training principles of exercise specifically on the following: principle of overload,
progression, specificity, reversibility, and recuperation. A brief summary of this is hereby
provided to remind you of this concept. This is very important for your own safety as you
start your journey towards becoming a fit professional.

General Training Principles:

1. The Principle of Specificity states that the effect of exercise training is specific to
those involved in the activity. This is also called SAID principle which stands for
“specific adaptations to imposed demands” – that is what you do is what you get.
Therefore, fitness programs for children and adolescents for example differ from
those for older adults. Training programs for athletes differ from the training
programs for non-athletes. Another example would be, sessions of curl-ups will not
yield improvements on arm muscles, push-ups do.

2. The Overload Principle states that stress placed on the body must be greater than
normal during a specific workout, and it should exceed the stress during the previous
workout in order to improve fitness level.

3. The Principle of Progression states that overload should be increased gradually. The
ten percent rule also states that training intensity or duration of exercise should not
be increased by more than 10% per week. However, a continuous unbroken
increase in load should be avoided. It means that progression occurs in a series of
incremental steps (called steploading) in which every third or fourth change is
actually a decrease in training load. This can be illustrated in the graph. It presents
an incremental step series from week one to three. However, the decrease in

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 required on week four. This step-down allows for recovery, which leads to
adaptation. Each step should be small, controlled and flexible. A continuous
inbroken increase is training should be avoided.

4. The Principle of Reversibility states that attained fitness level can decline due to
physical inactivity. Hence, one has to maintain a program to sustain the desired
fitness level.
5. The Principle of Recuperation states that the body requires recovery periods
between exercise training sessions to adapt to the exercise stress. Adaptation is the
change in physiological function that occurs in response to training/exercise.
Adaptation occurs during the periods of rest, when the body recovers from the
disruption of previous body condition or fatigue. Everyone who are engaged in
regular work-out should consider this principle in order to get the maximum benefit
from exercise. Again, adaptation allows you to either do more work or do the same
work with a lesser effort.

6.
7.

Explore
The table below is a sample of exercise program that targets a specific fitness goal. Go
over each of them and see if it contains the following:

1. Fitness goal
2. Frequency of exercise
3. Duration of exercise
4. Intensity of exercise
5. Appropriateness of the mode of exercise (type of exercise)

Beginner Exercise Program

Fitness Goal
Cardio-respi
Monday
5 min walking
Tuesday Wednesday
5 min walking
Thursday Friday
5 min
Saturday
S
ratory (Warm up) (Warm up) walking
(Warm up) u

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 10-20 min
jogging
10-20 min
jogging
10-20 min
jogging n
d
(Workout) (Workout) (Workout)

Muscular
Fitness
5-10 min
(Warm up)
5-10 min
(Warm up)
5-10 min
(Warm up)
a
1 set/15 reps 1 set/15 1 set/15 reps
y
(6-10 reps (6-10 (6-10
exercises exercises exercises
designed to designed designed to
target major to target target major
muscle major muscle
groups) muscle groups)
(Workout) groups) (Workout)
(Workout)

Flexibility 2 reps/15 secs 2 reps/15 secs 2 reps/15 secs 2 reps/15 2 reps/15 2 reps/15
each (5-15 (5-15 min) each (5-15 secs (5-15 secs each secs (5-15
min) min) min) (5-15 min) min)

Coo Down Cool Down Cool Down Cool Down Cool Down Cool Down

Notice that there are fitness goals. It is implied that this individual whose program
was illustrated above intends to improve or perhaps maintain aerobic fitness, muscular
fitness and flexibility. What about the intensity of exercise? For cardio exercises – jogging,
this individual is exercising at lower intensity as indicated by exercising between 50 to 70%
of HRR. For weightlifting, this individual’s intensity of exercise was not specified however as
indicated by the number of reps, it is also implied that he is exercising in low intensity
because he is a beginner. What about the duration of exercise? Well, check the length of
time indicated for each. What about the appropriateness of exercise? Isn’t it that
weightlifting is for muscular fitness? And Jogging as an exercise is aerobic in nature, so it is
definitely for the heart and lungs.

The next section of this unit will now direct you to focus only on one important
component of fitness. This is considered the cornerstone of fitness because it is all about the
fitness of your cardiovascular system. Of course, you are aware how important is our
cardiovascular system.

Explain

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 Towards Cardiorespiratory Fitness

Cardiorespiratory training is one of the primary components of a balanced exercise.

The table below presents a sample of an exercise prescription for the
development/maintenance of cardiovascular fitness.

Frequency 3 – 5 times per week

Intensity 50% - 85% of HRmax (depends on individual’s MHR)
Time/duration 20-60 minutes per session
Type/Mode Jogging

The following discussions will help you understand how this is done:

The Aerobic/Cardiorespiratory Exercise Program

A. The Warm-up:

Points of Consider:
⮚ Be reminded that this phase is very important because of the benefits that were
mentioned in the previous lesson. – Generally, this is for your SAFETY and for you to
MAXIMIZE THE BENEFITS AN EXERCISE PROGRAM.
⮚ In this period, do 5 to 15 minutes of low-intensity exercise and some light and dynamic
stretches.
⮚ Aside from the heart and lungs, body parts which will be engaged or used during
your work-out should be prepared. If your work-out for the day is jogging, then
warm-up will logically include walking for a couple of laps or distance.

B. The Work-out:

On the FREQUENCY of exercise:

Three to five (3-5) sessions per week to achieve near-optimal gains in cardiorespiratory
fitness with minimal risk of injury is recommended. However, better gains of fitness level
can be achieved with as few as 2 exercise sessions per week. You may not actually see
significantly greater improvements in your cardiorespiratory fitness if you exercise more
than 5 days per week, Higher frequency will just yield risk of injury.
On the INTENSITY of exercise:
Your aerobic fitness improves when the training intensity is at least 50% of VO2max. Training
intensities that are too high does not significantly result to greater benefits and even
increases risk for injury. Hence, the recommended intensity is between 50% to 85% of
VO2max.

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This means that you have to determine your target heart rate (THR). This is your
recommended heart rate during the work-out phase. This should be maintained to get the
potential benefit that your exercise provides.

DETERMINING YOUR TARGET HEART RATE – the Recommended Intensity of

Cardiorespiratory Exercise

*If you take your pulse from you neck, be careful to press lightly. There is a receptor in the
carotid artery that responds to changes in pressure, and too much pressure will make your
heart rate slow down.

1. Take your Resting Heart Rate (RHR) – It is best to take it for 30 to 60 seconds when
you are relaxed – that is after getting up from bed in the morning.
2. Estimate your Maximum Heart Rate (HRmax) using the given formula:
HRmax = 206.9 – (.67 x age in years)

For example, we can estimate a 20-year-old maximal heart rate in the following:
HRmax =206.9 – (.67 x 20)
HRmax = 194bpm
3. Determine your Heart Rate Reserve (HRR). This is the difference between your
maximal heart rate and resting heart rate.

HRR = HRmax – RHR (resting heart rate)

For ex. HRR= 194 – 60 = 134bpm

4. Calculate the 50% and 85% of HRR using the formula:

a. .50 x HRR = 50% of VO2max .50 x 134 = 67bpm
b. .85 x HRR = 85% of VO2max .85 x 134 = 114bpm
5. The final step is to add the RHR back to the values you have computed in step 4.
50% of VO2max + RHR
85% of VO2max + RHR

For ex. 67 + 60 = 127bpm

114 + 60 = 174 bpm

● The 2 values that you get is NOW your TARGET HEART RATE (THR).
On the given example, the THR is 127 – 174bpm. This means that this 20-year-old
individual should exercise within this range. His heart rate DURING the exercise is
recommended to fall within the computed range. Below it is very low in intensity and
more than the range is considered a very high intensity for him.
SOME IMPORTANT CONSIDERATIONS:

● When is the best time to check if you are exercising within the rage of your target
heart rate? This is approximately right after the first 10 minutes of your work-out
phase.

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 ● If it is not within the range, you should either increase or decrease the effort that you
exert during the work-out.
● After regularly exercising for quiet sometime maybe after two months, check again
your RHR. If there are changes, then recompute your THR. As an indication of fitness
improvement, Resting Heart Rate should be lower as compared to the initial RHR
before your regular aerobic exercise program implementation.
● Exercising at intensities beyond the recommended level shifts you from aerobic
exercise into anaerobic exercise. Although this may increase your power, aerobic
exercise is best for improvements in cardiorespiratory fitness.
● Similar increases in cardiorespiratory endurance may be achieved by
moderate-intensity, longer-duration activity as opposed to a vigorous- intensity,
shorter-duration activity.
● The moderate-intensity values for even as low as 60% to 70% of HRR is most
applicable to individuals who are less fit. This is also implied that this is the intensity
heart rate of beginners.
● Vigorous – intensity exercise, shorter duration activity is preferred by some people
because they can be active for shorter periods of time. The drawback to this type
of activity is that you are at greater risk of injury and it can feel strenuous.
● Moderate intensity, longer duration exercises can provide the same benefits with a
lower risk of injury and less strenuous. The only drawback is that it takes a longer
duration.

On the Time/Duration of Exercise

The duration of exercise does not include the time allotted for warm-up and cool-down.
The recommended duration of the work-out is 20 to 60 minutes.
⮚ The principle of individuality, progression and specificity should be considered.
Hence, the duration will depend most likely with your current fitness level. A
beginner will exercise in shorter duration.
⮚ At the same time, if you choose lower-intensity exercise rather than high-intensity,
you will need to make the duration of exercise longer. If you exercise in higher
intensity, then a shorter duration is advised. You will see similar improvements.

On the Type/Mode of Exercise

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Choose an activity that uses repetitive, rhythmic, large-muscle movements performed
continuously over an extended time. Start-and-stop sports such as basketball, tennis, and
racquetball also are aerobic, if skill levels allow for continuous play and are intense to
raise heart rate to target levels.

Some Factors to Consider when Choosing the Mode/type of exercise:

1. Availability
2. Ability to perform the activity/exercise
3. Preference/ interest
4. GOAL
5. MEDICAL CONDITION – medical examination is very important before
participating in a regular exercise. The result of medical examination is a more
exact way of determining your personal strengths and limitations. The doctor can
specify your appropriate target heart rate. This is for your safety.

TWO training techniques are usually used today:

1. Cross training - This is the use of multiple training modes. To train, you can
participate in an aerobics class in one day, rune one day, and swim another day.
This reduces boredom and reduces injury of overused muscles.
2. Interval Training – This includes repeated sessions, or intervals of relatively intense
exercise alternated with lower-intensity periods to rest or recover. Usually, this is
used in the improvement phase of the work-out plan when you have been
working out for quiet sometime.

Alternatives of Aerobic Exercises are presented in “Module 2 Unit 2 Alternative Aerobic

Exercises PowerPoint Presentation” – For offline students, please open this in your memory
stick, while online students can view this in their google classroom.

You are now ready to DEVELOP YOUR EXERCISE PLAN. Think about what physical
activity/exercise would you be doing while you read through the following:

DEVELOPING PERSONAL EXERCISE PRESCRIPTION

Initial Conditioning Phase

Starting slowly will allow the body to adapt gradually to exercise and to avoid
soreness, injury, and discouragement. Generally, this stage lasts 4 weeks, but it can be as
short as 2 weeks or as long as 6 weeks, depending on your initial fitness level. For
example, if your cardio respiratory fitness is poor, the initial conditioning stage will likely at
least closer to 6 weeks, but if you start at a relatively high cardiorespiratory fitness level, 2
weeks might be sufficient.
You should include 5- to 15-minute warm-up and cool-down phases with each
workout. In the initial conditioning period of your workout, exercise intensity will be low,
typically 40%-60% HRR. For people who have never been involved in a regular exercise

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program or who have very low fitness, the initial intensity might even be less than the 50%
HHR we calculated earlier. It is acceptable to start at an intensity of 40%-50% HRR if that is
comfortable for you. The duration of the session will likely be short. Initial sessions for a
person with very low fitness might be as short as 10 to 15 minutes. At these intensity and
duration levels, an exercise frequency of 3 or 4 days is ideal. Here are some key points to
remember for your initial conditioning stage:
✔ Start at an exercise intensity that is comfortable for you.
✔ Increase your training duration or intensity when you are comfortable, but do not
increase intensity and duration at the same time. Gradually increase your
duration, and then work on increasing the intensity. Your goal should be 20 to 30
minutes of continuous low to moderate (40%-60% HHR) activity at the end of the
initial conditioning phase.
✔ Be aware of new aches or pains. Pain is a symptom of injury and indicates that the
body needs rest to repair itself
Improvement Phase
The improvement phase can range from 12 to 40 weeks and your program will
progress more rapidly during this period than in the initial conditioning phase. Duration
and frequency are increased first, and then the intensity is increased toward the upper
end of the THR (60%-85% HRR or RPE of 13-16). The changes should be gradual, with
increases in duration of no more than 20% per week until you can do 20 to 30 minutes at
a moderate to vigorous intensity. Frequency of 3 to 4 days might still be appropriate, but
if you want greater changes in your cardiorespiratory endurance, increasing to 5 days
might be necessary. A general recommendation is to increase the intensity by no more
than 5% of your HRR every sixth exercise session. If you are exercising 3 days per week,
that means an increase every 2 weeks. As you can see the changes are gradual, and
you should not feel pressure to make increases faster than you feel comfortable doing.
Maintenance Phase
The average college-aged student will generally reach the maintenance phase of
the exercise prescription after 16 to 28 weeks of training, but it might take longer for those
who started at a low fitness level. In the maintenance stage, you have achieved your
fitness goal, and your new goal is to maintain this level of fitness. You still need to exercise
regularly, but you do not need to keep increasing all of the components of your exercise
prescription. Several studies have shown that the key factor in maintaining
cardiorespiratory fitness is exercise intensity. If you keep your intensity at the same level
you reached in the final weeks of the improvement stage, you can reduce your
frequency. Exercising as few as 2 days per week can still maintain your fitness level. If you
keep to the same frequency and intensity as you achieved during the final wheel of the
improvement stage, you can reduce duration to 20 to 25 minutes per session. However, if
you hold frequency and duration constant, decreasing intensity by even one-third can
significantly decrease your cardiorespiratory endurance. So, if you keep up your exercise
intensity, you can cut back the duration or frequency and keep your hard-earned
benefits.
Adapted from: Powers, S., Dodd, S. & Jackson, E. (2015). Total Fitness and Wellness

The tables below further illustrate an application of the discussion provided above.
(Beginner)

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Week/Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Initial Conditioning
Week 1 10 min 10 min 10 min
Week 2 10 min 10 min 10 min
Week 3 12 min 12 min 12 min
Week 4 12 min 12 min 12 min
Week 5 15 min 15 min 15 min
Week 6 15 min 15 min 15 min
Improvement
Week 7 20 min 20 min 20 min
Week 8 20 min 20 min 20 min
Week 9 25 min 25 min 25 min
Week 10 25 min 25 min 25 min
Week 11 30 min 30 min 30 min
Week 12 30 min 30 min 30 min
Week 13 35 min 35 min 35 min
Week 14 35 min 35 min 35 min
Week 15 40 min 40 min 40 min
Week 17 40 min 40 min 40 min
Maintenance
Week 18 30 min 30 min 30 min 30 min
Week 19 30 min 30 min 30 min 30 min
Week 20 30 min 30 min 30 min 30 min
Intensity key
Initial Conditioning- 60% of HR max
Improvement- 70 % of HR max
Maintenance- 75% of HR max
(Intermediate)
Week/Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Initial Conditioning
Week 1 10 min 10 min 10 min
Week 2 15 min 15 min 15 min
Week 3 15 min 15 min 15 min
Week 4 20 min 20 min 20 min
Improvement
Week 5 25 min 25 min 25 min
Week 6 25 min 25 min 25 min
Week 7 25 min 25 min 25 min
Week 8 30 min 30 min 30 min
Week 9 30 min 30 min 30 min
Week 10 30 min 30 min 30 min
Week 11 35 min 35 min 35 min
Week 12 35 min 35 min 35 min
Week 13 40 min 40 min 40 min
Week 14 40 min 40 min 40 min
Maintenance
Week 15 30 min 30 min 30 min 30 min
Week 16 30 min 30 min 30 min 30 min

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Week 17 30 min 30 min 30 min 30 min
Intensity key
Initial Conditioning- 70% of HR max
Improvement- 75 % of HR max
Maintenance- 80% of HR max
(Advanced)
Week/Days Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Initial Conditioning
Week 1 15 min 15 min 15 min
Week 2 20 min 20 min 20 min
Improvement
Week 5 25 min 25 min 25 min
Week 6 30 min 30 min 30 min
Week 7 35 min 35 min 35 min
Week 8 40 min 40 min 40 min
Week 9 40 min 40 min 40 min
Week 10 40 min 40 min 40 min
Week 11 40 min 40 min 40 min
Week 12 40 min 40 min 40 min
Week 13 40 min 40 min 40 min
Week 14 40 min 40 min 40 min
Maintenance
Week 15 30 min 30 min 30 min 30 min
Week 16 30 min 30 min 30 min 30 min
Week 17 30 min 30 min 30 min 30 min
Intensity key
Initial Conditioning- 75% of HR max
Improvement- 80 % of HR max
Maintenance- 80- 85% of HR max

Elaborate
The discussion about developing an exercise prescription plan have provided tips on
starting your aerobic work-out. It was pointed out that starting slowly is the key for safety
and for you to maximize the benefits that this exercise will provide you. By now you have
also finalized what activities will you be participating in as you start a physical active
lifestyle. Please accomplish activity 1 to help you draft your plan. This is ungraded however;
it is needed for the completion of the course.

Activity 1. My Exercise Prescription Plan. Please use Module 2 Unit 2 Worksheet No. 1 to
place for your answers.

1. Why do you want to do aerobic exercises?

_________________________________________________________________________________
_________________________________________________________________________________

2. What aerobic exercises/cardiorespiratory exercises will you be participating in?

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 _________________________________________________________________________________

3. How many times will you be doing the activity within a week?
_________________________________________________________________________________

4. Do you think you are at the beginner’s stage? Intermediate stage? Or advanced stage?
(Encircle what stage are you in. If you are physical active for quiet sometime now then
perhaps you are in the intermediate stage or even advance stage. However, if you have not
been active then obviously, you are at the beginner’s stage).
Beginner Stage Intermediate Stage Advanced Sta

Evaluate
Accomplish activity 2 to 4 to finally assess your progress in this lesson:
For offline students, use Module 2 Unit 2 Worksheet No. 2 for your answers. For online
students, please get the instruction from your course facilitator through the Google
classroom.

Activity 2: What is my target heart rate?

Instructions: Determine your target heart rate by using the steps discussed. Fill out the blanks
below:
YOUR target heart rate (THR) range is calculated in steps.
STEP 1: Calculate your estimated maximal heart rate (HRmax).
AGE: _____ RHR: ________
(HRmax)= 2069 – (.67 x age) HRmax = _______
STEP 2: Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from
your HRmax (use the 60-seocnd count from above).
HRR= HRmax – resting heart rate HRR=____
STEP 3: Calculate 50% and 85% HRR (use decimal values).
Lower end of THR = 0.5 (HRR) = ____________
Upper end of THR = 0.85 (HRR)= _____________
STEP 4: Add your resting heart rate back to these values.
50% HRR + resting heart rate = ______________
85% HRR + resting heart rate = _______________
THR = _________________________bpm to __________________bpm
Finally, what type of exercise will you be participating in? __________________
Who are your companions in this doing this activity? (mention 1 or
more)___________________________________________________________

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 Develop your personal exercise program/prescription based on your current fitness level and goals. Record the
appropriate information in the spaces provided below. The first row is made for your guide.

Place here dates and time of exercise. Fill out only columns of applicable
days.
Week Phase Intensity Exercise Duration(min/day) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
(COMPUTED Mode
THR)
1 Initial phase 124 – jogging 20 mins/day Aug 20 Aug 20 Aug 20
140bpm 6:00-6:4 6:00-6:40A 6:00-6:
0AM M 40AM
2 124 –
140bpm
3 124 –
150bpm
4 124 –
160bpm
5 Improvement 124 -174bpm
phase
6
7
8
9
10
11
12

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13 Maintenance
Phase
14 124-174bpm
or
15
recompute if
16 there is an
improvement
in the RHR

Activity 4: Read the instruction very carefully. Start your cardiorespiratory exercise now. Set your schedule and start
implementing the plan you have developed in activity 3. Document one of your work-out sessions by taking a video clip
for each phase of your work-out as follows. Show also in your video that part when you are checking your target heart
rate to make sure that you are exercising within your prescribed intensity of exercise. However, NOTE that the whole
session ideally lasts for 20 to 60 minutes or more. I am confident that you will still perform this work-out as you have
planned because it is for your own good – for your own fitness.

Warm-up – 1 minute
Work-out – 4 minutes (show also yourself here taking your pulse to intentionally check if you are exercising
within your Target Heart Rate Range)
Cool-down – 1 minute

Compile these video clips in a folder labeled as FAMILY NAME, Module 2 Evaluation Activity 4. (ex. BANDOC Module 2
Evaluation Activity 4) and submit it through the memory stick accompanying this module. This will be returned at the end
of the term.

Criteria:

1. Followed the elements of exercise (warm-up, work-out/conditioning and cool-down) 10pts

2. Exercises within the target heart rate based on the result in activity 2 - 10 pts
3. Documentation (video) is Dependable (reflects actual execution of the work-out) – this will NOT need editing as it
will just GET MUCH OF YOUR TIME. - 10 pts

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 Unit 3: Working Towards Muscular Fitness
Unit Learning Outcomes: At the end of the unit, you should be able to:
● identify exercises or physical activities that target muscular fitness;
● design a muscular program targeting muscular fitness; and
● perform the designed muscular exercise program.

Engage
Go back to your pre-test result by referring to your Fitness test Form. Do you think you
need to improve your muscular fitness level? If yes, this unit will help you work towards it. If
your answer is No, it is still best to maintain it, right? Remember that one principle in training
is the principle of reversibility. This states that when you stop doing exercise your attained
fitness level can go back to the initial level.

Explore
Reminder:
It is important to note that before accomplishing this part, you should have read and
explore the material about exercise programming- Module 2 Unit 3 Muscular Exercise
Programming. For offline students, please check your memory stick. For online students,
your course facilitator will give you instructions.

Without muscle, humans couldn't live. Muscles allow someone to inhale, speak,
move, etc. Also, muscle regulates or controls breathing, digestion, and heartbeat as a
result it's important to exercise our body to assist our muscles to develop their functions. As
to grasp what reasonably exercise is suitable with our different a part of our body it's
important to understand what muscular fitness is. For an easier way to understand,
muscular fitness means having muscles that can lift heavier objects or muscles that will work
longer before becoming exhausted. Muscles are designed to produce quick power,
strength to beat force, and to sustain locomotion for extended periods of time. That being
said muscular fitness is when the muscle has the flexibility to perform all of those tasks
efficiently and effectively. By altering the variables during exercise training, we will train our
muscles to be effective at performing these tasks.
As a result, muscular improves when a person does different activities that build or
maintain muscles (strength) or that increase in how a person can use his or her muscles in a

23
certain period of time (endurance). It is recommended to follow a scientific and
progressive model to reinforce muscular fitness. This will take us thru exercises designed for
stabilization, strength endurance, maximal muscle strength, and muscle power. Such
activities like push-ups, weight lifting, leg lifts, etc. that can improve muscular fitness, for
example, it is noticeable that people who engage in muscular activities have a higher
muscle fitness that they can carry heavy stuff or materials more easily, pick up things
without feeling as much strain, or carry heavy items longer before getting too tired to
continue. Having stronger muscles also protects the joints

While there are five components of fitness, muscular strength and muscular
endurance can fall into the identical umbrella of muscular fitness: Muscular endurance is
the ability to repeat muscle movement over a period of time while muscular strength is the
ability of a muscle group to apply a maximal force against resistance at one time. Both of
these components focus on training on the neuromuscular system, but in different ways.
Strong, healthy, and fit muscles help you to perform daily physical activities. Also, muscular
fitness helps you to reduce fatigue, avoid back pain, and prevent muscle injuries and
muscle soreness.

Benefits of Improving Muscular Fitness

● Ability to do more strenuous work
● Less susceptible to muscular fatigue
● Improved appearance, good posture, build strong, healthier muscles and bones
● Ability to do more work over a longer period of time
● Less injury prone
● Athletic performance
● Helps maintain healthy body weight by burning calories and enhancing your body
composition, which is the ratio between fat and muscle.
● Boost mood and energy levels while promoting healthy sleep patterns. This may boost
confidence, provide a sense of accomplishment, and allow you to add more difficult or
strenuous activities to your fitness routine.
● More stability, balance, and flexibility

24
An illustration of the major parts of the muscular system is provided for your reference.
Locate the different muscles on your body while you study the material. This will help you in
accomplishing the next activity. At the same time, knowing the different muscles will guide
you identify appropriate exercises when you are already on your own.

Activity 1. Complete the table below. (Use Module 2 Unit 3 Worksheet No. 1)
List of specific muscular exercise List at least 3 major muscles involved
that target the muscle
Push-ups
Curl-up
Plank
Deadlifts
Pull-ups

25
Side Lateral Raise
Squat
Leg Curl

Explain
Muscular Exercises
It is important to develop a routine that you enjoy while targeting your fitness and wellness
goal. You may change your exercise routine as often as you like to target the different
muscle groups or to prevent you from getting bored. Along with the different components
of exercises, lamp up your usual activities to build muscular strength and endurance. Make
a point to incorporate more of these everyday tasks into your daily routine so you can
enjoy the benefits of a strong body.

Muscular Programming (Open Module 2 Unit 3 Muscular Exercise Programming PPT). Before
you do the activity, make sure that you have read, viewed and explored the material
about exercise programming.

Elaborate
Let’s do this.
Activity 2. Creating a Muscular Exercise Program
Create a sample muscular exercise program using the 3 split template previously discussed.
It means that you will be creating a program for Full body split, Push-pull-leg split and 5-day
split based on the table. (Use Module 2 Unit 3 Worksheet No. 2)
A. Full Body Split
B. Push-Pull-Leg Split
C. 5-day split

Below is a sample list of muscular exercises. Choose which of those are appropriate for full
body split, Push-pull-leg split and 5-day split.
Table A: Gym work-out/with equipment or machine

26
 Over
Leg raise Plank Crunches Flat bench head Pull ups
press Shoulder
press

Deadlifts Squats Lunges Calf Raises Inclined Inclined

dumbbell dumbbell
press press

Dumbbell Low cable Barbell row Single arm Cable upright

Triceps Reverse row dumbbell row row
extensions grip lat pull
down

Weighted Dips Dumbbell

Leg press Leg Leg curls Standing calf shoulder press
extensions raise

Barbell Inclined Dumbbell Side lateral Triceps Triceps dips

Curls dumbbell curls raises Press
hammer down
curls

Table 2: Home workout: Alternative

Towel Tower pull Towel Rows Bent over rows Towel lat pull Single arm
bicep up down bent over row
curls

Bicep curl Prone Pike Suitecase Back pack Chair dips

cobras push-ups military press push ups

Elevated Tricep kick Tricep Back pack Bulgarian split Jump squat
push ups backs extensions squats squats wall sit

27
Back pack Single leg Fast feet Lunge pulse
RDLS hip thrusts Knee drove

Evaluate
Now it’s your turn to implement the program you created in activity C.
Choose among the three programs that you created.

UNIT 4: DEVELOPING YOUR EXERCISE PROGRAM - FLEXIBLITY

Unit Learning Outcomes

At the end of the unit, you should be able to:

● enumerate the benefits of flexibility training;

● demonstrate proper execution of exercises; for flexibility development; and
● develop a personal flexibility exercise prescription; and
● design your personal full-body work-out which you can implement as you start your
journey towards a physically active lifestyle.

Engage
This part of the module aims to enhance your knowledge and skills in implementing
an exercise program for flexibility development and maintenance. Let us take a look at
some benefits which may surely convince you to practically move and stretch out those
muscles.

Benefits of Flexibility

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 ● Increases range of motion (flexibility)
● Allows greater freedom of movement and improved posture
● Helps prevent low back pain
● Increases physical and mental relaxation
● Decreases muscle tension and soreness
● Reduces the risk of injury

Explore

Stretch Out!
● For offline students, a video on “Flexibility Work-out” has been prepared for your
guide – Module 2 Unit 3 Flexibility Work-out Video
● For online students, your course facilitator will provide you the material in the google
classroom

Activity 1: Perform the flexibility work-out using the video as a guide. Note the following
while doing the exercises:

✔ Based on the exercise performed do you think there is a need to include the major
parts of the body in a flexibility work-out?
✔ How long is the stretching held?
✔ How will you perform the flexibility exercises correctly and safely?
✔ How many times do you think you should be doing this kind of exercise to become
flexible?
Your answers to the questions should be consistent with the foregoing discussions. At
the same time, those are actually some point that you have to consider in
developing and

Explain
Let us now look into some concepts that clarify the questions above. Flexibility
development also follows the parameters of the FITT acronym. At the same time, proper
body position and exercise execution should be done to maximize the benefits produced
by the flexibility training program.

29
 Flexibility Program Development
Frequency It is currently recommended that stretches be performed at least 2-3
days a week, including two to four stretch repetitions per muscle group.
Studies have found no increase in hamstring flexibility in 93 female and
male subjects when the frequency of stretching has increased from one
to three times per day. Little research exists to refute the practice of
stretching daily whether followed by other physical activity or not.
Intensity Moving into position of mild discomfort before holding a stretch is the
current recommendation on static flexibility training intensity. This is
usually held between 13 to 15 seconds for beginners and up to 25 to 30
secs for advanced.
Time/Duration Holding the stretch for 10 to 30 seconds for active static stretches is
recommended. (note: for this lesson, stretches are focused on static
stretches)
Type/Mode General stretching routine be used to best improve flexibility. This means
that stretches should involve all the major muscles and tendon groups
of the body. General flexibility is ideal.

Below is a sample of a Flexibility Training Program. Notice that there are at least 6 to 8
exercises involved and the duration of stretches is 15 seconds for the beginners and
progresses in the intermediate group to 20 and 30 seconds. Furthermore, the number of
sets has been increased from 1 to 3reps. For advanced program, it can actually reach until
4 reps but are held only until 30 seconds.

Flexibility Exercise Program (BEGINNERS)

Week/ Monday TUESDAY WEDNESDAY THURSDAY FRIDAY

Days
(WARM UP) (WARM UP) (WARM UP)
5-10 MIN 5-10 MIN 5-10 MIN
WEEK 1 AEROBICS AEROBICS AEROBICS
and 2 (WORKOUT) (WORKOUT) (WORKOUT)
6-8 EXERCISES 6-8 EXERCISES 6-8 EXERCISES
1 REP/ 15 SECS 1 REP/ 15 SECS 1 REP/ 15 SECS

(WARM UP) (WARM UP) (WARM UP)

5-10 MIN 5-10 MIN 5-10 MIN
AEROBICS AEROBICS AEROBICS
(WORKOUT) (WORKOUT) (WORKOUT)
6-8 EXERCISES 6-8 EXERCISES 6-8 EXERCISES
2 REP/ 15 SECS 2 REP/ 15 SECS 2 REP/ 15 SECS
WEEK 3 (COOL DOWN) (COOL DOWN) (COOL
Breathing Breathing DOWN)
Exercises Exercises

30
 5 minutes 5 minutes Breathing
Exercises
5 minutes

Sample Flexibility Exercise Program (INTERMEDIATE)

Week/ Monday TUESDAY WEDNESDAY THURSDAY FRIDAY

Days
(WARM UP) (WARM UP) (WARM UP)
5-10 MIN 5-10 MIN AEROBICS 5-10 MIN AEROBICS
AEROBICS
WEEK 4- (WORKOUT) (WORKOUT) (WORKOUT)
7 5- 10 6- 10 7- 10
EXERCISES EXERCISES EXERCISES
2 REP/ 20 SECS 2 REP/ 20 SECS 2 REP/ 20 SECS
(COOL DOWN) (COOL DOWN) (COOL DOWN)
Breathing Breathing Exercises Breathing Exercises
Exercises 5 minutes 5 minutes
5 minutes
(WARM UP) (WARM UP) (WARM UP)
5-10 MIN 5-10 MIN AEROBICS 5-10 MIN AEROBICS
AEROBICS
(WORKOUT) (WORKOUT) (WORKOUT)
WEEK 6-8 EXERCISES 6-8 EXERCISES 6-8 EXERCISES
8-11 3 REP/ 20 SECS 3 REP/ 20 SECS 3 REP/ 20 SECS
(COOL DOWN) (COOLDOWN) (COOL DOWN)
Breathing Breathing Exercises Breathing Exercises
Exercises 5 minutes 5 minutes
5 minutes

Here are some things to avoid during stretches

1. Don't hold your breath. Try to breathe as normally as possible during the exercise.
2. Do not fully extend the knee, neck, or back.
3. Do not stretch muscles that are already stretched.
4. Do not stretch to the point that joint pain occurs.
5. Avoid stretching when having someone help you with passive stretches. Make sure
you communicate about the end of the range of motion.
6. Avoid forceful extension and flexion of the spine.

For further understanding, illustrations are provided in the document in your memory stick.
● For offline students, open the document in your memory stick labeled as “Module 2
Flexibility Exercises”
● For online students, your course facilitator will provide you the material in the google
classroom

31
 Elaborate

What about my flexibility?

You have now reached the part of this lesson where you can already ask the personal
question – what about my flexibility? Go back to the two flexibility tests that you have
performed. How did you make it? Do you think you need to improve more? Or maintain?

Below is a sample of Flexibility Progression Log used to record one’s progress in increasing
flexibility in selected joints. When you use it, record the date, hold time, and sets for each
of the exercises in the left column to track you progress. You can use this as you go along
with your flexibility exercise routine. This is only a sample for your use.

Flexibility Progression Log

Dates

Set/Hold Set/Hold Set/Hold Set/Hold

1. Lower leg Stretch

2. Shin Stretch
3. Thigh Stretch
4. Leg stretch
5. Modified Hurdler’s stretch
6. Inside legs stretch
7. Hip and gluteal stretch
8. Lower back stretch
9. Side stretch
10. Trunk stretch
11. Chest stretch
12. Neck stretch

Evaluate

32
Activity 2: Perform correctly the flexibility exercises indicated below. Use the illustration
provided in “Module 2 Flexibility Exercises” as your guide. Take a photo of you doing the
correct exercise. (Photo size).
1. Lower leg stretch 7. Hip and gluteal stretch
2. Shin Stretch 8. Lower back stretch
3. Thigh Stretch 9. Side stretch
4. Leg stretch 10. Trunk stretch
5. Modified Hurdler’s 11. Chest stretch
stretch 12. Neck stretch
6. Inside legs stretch

For offline students, submit this in printed form or as a file properly labeled, or as a
PowerPoint presentation (Family Name, First name FLEXIBILITY EXERCISES). For example –
BANDOC, MAUREEN_ FLEXIBILITY EXERCISES); For online students, instructions will be handed
in by your FIT course facilitator.

Criteria: 50pts
Completeness of Exercises Performed
Proper and Clarity of Execution
Activity 3. SUMMING IT UP! Design a Full Body Exercise Plan that fits you.
As you prepare towards being a professional someday you have indeed a busy schedule.
And you will find it difficult to exercise into your day. Designing a full Body Exercise Plan is
best for you. As final requirement for this MODULE, design a Full Body Exercise Plan. Please
read the instructions below:

1. Use the format below to design your own plan. Instead of walking, think of other
exercises/activities; instead of a crunch, push-ups or dips, think of other
activities/exercises.
2. Insert appropriately (own preference) on the matrix when you should be doing your
warm-up and cool down phase.
3. Add 2 more number of weeks that will reflect your knowledge of the progression
and overload principle.
4. The checklist below will further guide you to complete properly the task. Submit this
together with your developed work-out plan. Use MODULE 2 Workout plan
Worksheet.
5. This is graded and scored as 40pts. Each item will be scored by your instructor for
5pts each. You get the other 10pts if you have properly accomplished this task as
instructed.

Put a check mark on the first column if you are convinced that you have successfully
accomplished the task identified on the second column.
1. Fitness goals are clearly stated.
2. Boxes are appropriately filled out (except for recovery periods like Sundays)

33
 3. Principle of progression and overload have been reflected based on the
frequency, intensity, and duration of exercises
4. Activities are clearly indicated.
5. The execution of Warm-up and cool-down phase is reflected on the
program (no need to identify exercises for this. Just insert in the appropriate
row or space the words warm-up or cool-down)
6. Aesthetically designed the overall output. Use drawing materials or digital
means to design the overall output.

References:

Hoeger, W. & Hoeger, S. (2015). Lifetime Physical Fitness and Wellness. Cengage Learning:
USA

Koetecki, J. (2014). Physical Actvity and Health: An Interactive Approach. Jones & Bartlett
Learning: Burlington MA

Powers, S., Dodd, S. & Kackson, E. (2014). Total Fitness & Wellness. Pearson: Boston

ACSM’s Resources for the Personal Trainer. Lippincott Williams & Wilkins

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