Republic of the Philippines

COMMISSION ON HIGHER EDUCATION

Region V (Bicol)
Legazpi City
SAN JOSE COMMUNITY COLLEGE
Malilipot, Albay

MODULE IN

MOVEMENT
COMPETENCY
TRAINING

Dan Rose T. Antivola

Instructor

Republic of the Philippines

 COMMISSION ON HIGHER EDUCATION
Region V (Bicol)
Legazpi City
SAN JOSE COMMUNITY COLLEGE
Malilipot, Albay

MODULE IN MOVEMENT COMPETENCY TRAINING

1st Semester

Course Title: MOVEMENT COMPETENCY TRAINING

Course Code: PATH Fit 1

Course Placement:

Course Credits: 2 units

Number of Hours: 54 hours in a semester

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 demand of
the 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 pursuit. In conjunction with fitness and wellness concepts, exercise
and healthy eating principles periodic evaluation will be conducted of ones level of fitness and
physical activity, as well as eating patterns to monitor one’s progress and achievement of
personal fitness dietary goals.

Course Objectives:

Physical education is an integral part of young people’s education. As a result of their

learning in physical education, young people can increase their enjoyment, confidence and
competence in a range physical activity. They can learn about health-related fitness and to take

2
responsibility for being physically active now and in the future. Overall, they can develop
positive attitudes to physical activity and its importance in a healthy and fulfilling lifestyle.

Academic Integrity:

Students and employees at San Jose Community College are required to demonstrate
academic integrity and follow Code of Academic Conduct. This code prohibits:

 Cheating,
 Plagiarism (turning in work not written by you, or lacking proper citation),
 Falsification and fabrication (lying or distorting the truth),
 Helping others not to cheat,
 Unauthorized changes on official documents,
 Pretending to be someone else or having someone else pretend to be you,
 Making or accepting bribes, special favors, or threats, and
 Any other behavior that violates academic integrity.
Other details of the Code of Academic Conduct can be found in the Student Handbook.
Course Requirements:

In this course, I deeply encourage you to complete your requirements in order for you to
pass in this course.

1. Answer and submit the activities and/ or evaluation given in the different lessons on
the indicated schedules.

2. Major examinations: Prelim, Midterm, and Final Examinations.

3. Individual and/ or group projects to be submitted at the end of semester or before the
final examination.

Course Grading System:

For your guidance as on how I computed your grades as an assessment, I divided into
four main areas for each term, namely:

1. Class Standing (attendance, quizzes and worksheets etc.) 30%

2. Performance (practical, module reflection and analysis) 40%
3. Examination (Prelim, Midterm, and Final) 30%
TOTAL 100%

3
 Course Contents

Unit I, Physical Education and Core Training

Lesson 1; Physical Education, Posture and Core Training Stability

Meaning, Goals, Benefits of Physical Education,
Posture and Core Stability, Fundamental of movements skill, Assessment of
Physical activity Readiness level, Functional Anatomy of the core.
Lesson 2; Musculoskeletal Fitness and Non-locomotor Skill training
Bracing Core, Bracing vs Hollowing, Exercise progression and regression,
Non-locomotor Skill and Training Guidelines

Unit II, Movement Competency

Lesson 1; Mobility training and assessment of movement competency
Mobility, Assessment, Warm-up, Cool-down and Flexibility Training
Lesson 2; Cardiorespiratory Fitness and Locomotor skill
Locomotor skills, Jumping and Landing, Running, Exercise Recommendation
for Cardiorespiratory Fitness, Training Strategies

Unit III, Fitness Training

Lesson 1; Resistance Training

Resistance training Techniques, Exercise Recommendation for MSF
Lesson 2; Weight Management
Management through healthy eating, Physical activity and Sleeping habits,
Energy Balance, Reading Food labels, FAD diet, Hydration, Other Nutrients,
Physical Activity, Sleep and Recovery

Course References/Books:

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  Physical Education 1 Physical Fitness and Gymnastics by Antonio V. Calicdan, Erwin O.
Estrella, Jo-Ann C. Balagtas, Melanie B. Coronongan, Gwendaly R. Cruz and Norbina
Genever M. Castro for College Book, 2015, published by Jimyczyville Publications.
 Physical Education 1 by Doris D. Tulio, Ph. D. for College Book, 2008, published by
National Book Store.

Websites:

 https://www.studocu.com/ph/document/palawan-state-university/education/path-fit-1-
new-module-pdf/22733922
 https://slidetodoc.com/unit-2-fitness-apraisals-to-keep-the-body/
 https://cloverdalechiro.com/core-stability-explained-inside-out-part-2/
 https://www.rigsfitness.co.uk/exercise-progressions-and-regressions/
 https://www.acefitness.org/continuing-education/certified/june-2017/6396/
multilevel-teaching-techniques-that-will-transform-your-group-fitness-
classes/
 https://www.yourhousefitness.com/blog/the-difference-between-abdominal-
bracing-and-abdominal-hollowing
 https://www.slideshare.net/amichels22/building-cardiovascular-fitness
 https://onlinelibrary.wiley.com/doi/10.1111/obr.13137#:~:text=principle
%20of%20exercise%20prescription%20and,cardiorespiratory%20and
%20resistance%20exercise%20intensity.&text=Vigorous%20aerobic
%20exercise%20intensity%20was,65%E2%80%9375%25%20HRmax.
 https://sites.google.com/site/mrbassettphysicaleducation/dash/kindergarten/
locomotor-skills
 https://www.ahajournals.org/doi/10.1161/
CIR.0000000000000866#:~:text=Cardiorespiratory%20fitness
%20(CRF)%20refers%20to,and%20academic%20achievement%20in
%20youth.
 https://www.medicalnewstoday.com/articles/325487#how-to-improve
 https://evofitness.ch/mobilitytraining/#:~:text=It%20combines%20mobility
%20exercises%20that,mobility%20training%20is%20its%20diversity.

5
 Unit I: Physical Education and Core training
Introduction
Modern Physical Education activities are based on the natural physical education of the
primitive times. Even the more recent activities, when analyzed, are found to be developed from
the natural activities. In the most educational systems, physical education (PE), also called
physical training (PT) or gym, though each with a very different connotation, is a course in the
curriculum which utilizes learning in the cognitive, affective and psychomotor domains in a play
or movement exploration setting. The term physical education is most commonly used in this
way; however, this denotes rather that “they have participated in the subject area, not studied it.”
Physical education has existed since the earliest stages of humanity, in areas as simple as
the transmission of knowledge of basic survival skills, such as hunting. However, the real history
of physical education is in the changing methodologies used to transmit physical skills and, to a
lesser extent, the varying intentions of the educator.

Lesson 1; Physical Education, Posture and Core Training Stability

Learning Competencies
At the end of this unit, you are expected to:

 define Physical education;

 explain posture and core stability; and
 determine one’s readiness in engaging in activity.

Lesson Proper
What is Physical Education?
Physical Education (PE) is the interdisciplinary study of all areas of science relating to
the transmission of physical knowledge and skills to an individual or a group, the application of
these skills, and their results.

6
 Physical Education is an important segment of general education which aims to
contribute to the total development of the learner through participation in selected activities. It
provides opportunities to acquire lifelong skills that are essential to his physical, mental, social,
and emotional development.
It can also be viewed as a program of activities in a school curriculum that involves
sports, games, dance, gymnastics, and recreational activities. Great emphasis is placed on motor
skills, fitness, health, recreational and safety. It is the vital and integral part of general education
designed to promote the optimum development of the individually physically, socially,
emotionally, and mentally through total body movement in the performance of properly selected
physical activities.
Goals of Physical Education
Physical Education aim to develop the totality of human personality. The holistic nature
of physical education and its totally well-planned programs of activities provide wholesome
development of human qualities including physical, mental, social, emotional and moral aspects
to produced well rounded individuals who are productive and contributory to the progressive
nations. Thus, physical education makes an individual physically fit and capable, mentally alert,
emotionally stable and balanced, socially equipped and adjusted, morally upright, and spiritually
matured.
Objectives of Physical Education
The primary aims of physical education vary historically, based on the needs of the time
and place. The objective of is to;
 equip students with the knowledge, skills, capacities, and values along with the enthusiasm
to maintain a healthy lifestyle into adulthood;
 to promote weight loss in students;
 to promote physical fitness, to develop motor skills, to instill knowledge and understanding
of rules, concepts, and strategies; and;
 to teach students to work as part of a team, or as individuals, in a wide variety of
competitive activities.

Physical Development
Through carefully selected physical education activities, an individual who participates actively
will develop and maintain good health and high level of physical fitness.

Emotional Development
The informal nature of physical education activities offers opportunities for the development of a
high level of self-esteem and ability to cope with routine stresses of daily living.

Social Development
It is the development and maintenance of a meaningful interpersonal relationship.

7
Mental Development
Through participation in physical education activities, the individual develops his mental
capacities as he learns the principles, rules and strategies of games and sports.

Benefits of Physical Education

There are several benefits that people can obtain from physical education.
1. Physical Education activates sedentary or inactive life style. In today’s modern technology-
centered world that limits movements and action; Physical Education could encourage people
to move and be more active.
2. It promotes growth and development especially during a person’s growing years. There is a
need for stretching and physical endurance exercises to achieve balance physical growth.
3. It maintains good health and fitness for adults. Age is not a reason to stop moving and
functioning as normal individual. Due to life strains and inactive lifestyle, people should
engage in an active life style through several exercises to help maintain their physical well-
being.
4. Exercises and physical fitness are very
helpful in the prevention of different
serious illness that usually occur in
adulthood. They eliminate bad sedatives
and foreign elements in our body, which
are product of today’s eating practices and
inactive lifestyle.
5. It provides people sound knowledge and
awareness of their body. Having sufficient
knowledge and proper understanding of
the physiological, anatomical, and
biochemical aspects of one’s body is very
helpful in planning the effective exercises
and healthy practices from which your
body will benefit most.
6. It gives and reminds people about the
importance of physical activities and the
advantages of using motor skills on games
and sports. This will encourage everyone
to get involved in different physical
activities like ball games and other sports.

8
 7. It instills virtues of sportsmanship, the self-
fulfillment, self-confidence, Source:
resourcefulness, and determination that are https://empoweryourknowledgeandhappytriv
all relevant to wholesome living. ia.wordpress.com/2017/01/25/top-10-
reasons-why-physical-education-is-
8. It makes people physically fit. important/
9. It incorporate sports and aesthetic like in
gymnastics, dance and music.
10. It provides relief in releasing stress, negative energy, and anxiety through physically-driven
activities that modify life and divert energy towards sounder outlook in life.

Posture and Core Stability

 Posture/Postural is pertaining to the posture or position of the body, the attitude or carriage
of the body as a whole, or the position of the limbs (the arms and legs) or the arrangement of
body parts in a state of balance’
 Core stability is the capacity of the lumbar-pelvic-hip muscle complex to control lower trunk
movement and maintain stability of the vertebral column after skeletal perturbation.

The core that involves lumbopelvic–hip region maintains the vertebral column
equilibrium within its physiological limit by reducing postural displacement after unexpected
perturbations (Reeves et al., 2007). This requires instantaneous activation of the central nervous
system to evoke optimal muscle recruitment for both stability and mobility.
- Core muscles provide the necessary stability for the production of force in the lower limbs
and efficient control of body movements (Rivera, 2016).
- Deficiencies or imbalances in the core muscles can increase fatigue, decrease endurance, and
increase the risk of injuries in athletes (Rivera, 2016).

Benefits of Core Stability

- Decreased injury risk - Decreased risk of falls in the
- Improved application of force elderly and frail
- Improved appearance
- Improved balance and motor
skills
- Reduced low back pain
- Improved lung efficiency

Fundamental movement skills (FMS)

Fundamental movement skills

are a specific set of skills that involve
different body parts such as feet, legs,
trunk, head, arms and hands. These
skills are the “building blocks” for more

9
complex and specialized skills that kids will need throughout their lives to competently
participate in different games, sports and recreational activities. The most common FMS include
skills such as running, jumping, throwing, catching, skipping, and hopping.
Fundamental movement skills categories include;
o Body Management - Movements where the body remains in place, but moves around its
horizontal and vertical axes. Ex. Balance skills
o Locomotor skills - such as running, jumping, hopping, and galloping.
o Object Control - such as
catching, throwing, kicking,
underarm roll and striking.
Ex. Ball
skills

It may be different for

children with physical and
intellectual disabilities. Depending
on the nature of their disability,
children may not be able to
perform some skills or they may
need to have them adapted.

Assessment of Physical Activity Readiness Level

Physical Activity Readiness Questionnaire (PAR-Q)
- is a simple self-screening tool that is typically used by fitness trainers or coaches to determine
the safety or possible risks of exercising based on your health history, current symptoms, and
risk factors.
- It was created by the British Columbia Ministry of Health and the Multidisciplinary Board on
Exercise. This form has been endorsed by the American College of Sports Medicine (ACSM).
- It also can help a trainer create an ideal exercise prescription for a client.
- PAR-Q is not a complete medical history, the questions aim to uncover heart, circulatory,
balance, medical, emotional, and joint problems that could make exercise difficult, or even
dangerous, for some people.

Sample question in PAR-Q Form

10
Source: https://www.verywellfit.com/physical-activity-readiness-questionnaire-3120277
Functional Anatomy of the Core

Core stability
The ability to control the position and motion of the trunk over the pelvis and leg to allow
optimum production, transfer and control of force and motion to the terminal segment in
integrated kinetic chain activities
Core is also known as lumbo-pelvic-hip complex.

Functions of the Core

 Provide spinal stability and coordinate the movement of the arms, legs, and spine
 stabilize the person's thorax and pelvis during dynamic movement.
 Shock absorber.
 reduce stress during rotational and flexion movements.
 keep the body balanced, to reduce stress and injury, and to protect the spinal column.

11
The muscles of the core are also responsible for movement.
They provide stability, torque, and
momentum for movements such as:
 leg swing and arm swing in
walking or running.
 weight transfer in stepping,
walking and running.
 momentum shifts in movements
like swinging, throwing, or
pitching.

Activity

12
Direction: Fill up the PAR Q (Physical Activity Readiness Questionaire) form below.

Evaluation
13
 A. Identify the word being define by the following statement.
________________1. It is the development in P.E. that maintaining a meaningful interpersonal
relationship.
_______________2. It provides the necessary stability for the production of force in the lower
limbs and efficient control of body movements.
_______________3. The interdisciplinary study of all areas of science relating to the
transmission of physical knowledge and skills to an individual or a group.
_______________4. It composed of specific set of skills that involve different body parts such as
feet, legs, trunk, head, arms and hands.
_______________5. PAR-Q stand for _________.
B. Supply the word being asked by the following statement.
6-8. Give at least 3 benefits that we can obtained in P.E..
___________________________________________________________
___________________________________________________________
___________________________________________________________
9-10. Give at least 2 skills under fundamental of movements skills.
___________________________________________________________
___________________________________________________________

Lesson 2; Musculoskeletal Fitness and Non-locomotor Skill

Training

Learning Competencies
At the end of this unit, you are expected to:
 understand the importance of musculoskeletal fitness;
 distinguish the difference between bracing and hollowing; and
 demonstrate and assess the training guidelines in doing such activities.

Lesson Proper
Musculoskeletal fitness is a multidimensional construct comprising the integrated function of
muscle strength, muscle endurance, and flexibility in your joints.
 Muscular Strength – The maximum force a muscle can exert in a single contraction.
 Muscular Endurance – The muscle’s ability to perform repeatedly without fatigue.

14
 Flexibility – Simply refers to the ability of joints to bend through their full range of
movement. The more flexible your joints, the more you will be able to perform physical
activity effortlessly.

Musculoskeletal structure is the commonly injured

among the athletes and dancers.
- It is design to absorb impact due to the sudden
change of forces.
These are the muscles, tendons, ligaments,
bones and joint.

The muscular and skeletal systems allow the body to

move, allow the organs to function, and protect internal
organs from external forces.

Non-locomotor skills are defined as movements of the body where one or more parts maintain
in contact with the ground (or apparatus), in which transportation of the body through space, or
from place to place are not required. These movements are performed with the focus of
maintaining a relatively stable base of support, and can be performed while standing, kneeling,
sitting, lying, as well as combined with locomotor skills (Kirchner & Fishburne, 1998).
These skills form the basis of recreational physical activity, specialized sports, or games, and
influence activity preference, self-concept and future physical competence.

Basic Types (with select descriptions):

- Bending - Stretching
- Bouncing - Twisting
- Pushing - Turning
- Rocking - Weight transfer
- Creating shapes with body -- E.g. by curling, bending, pushing, pulling, twisting, and/or
stretching (Physical Education K to 7, 2006).
- Pulling - Exerting force onto an object to make it move toward the source of the force
(Physical Education a Kindergarten
Curriculum Guide, n.d.).
- Shaking - An alternating, wavering
motion that incorporates wiggle, vibrate,
wriggle, flick, and thrash, and can be
done whole body or in one part (Kogan,
2004).
- Swaying - A rocking produced by
moving sideways, back and forth
(Physical Education a Kindergarten
Curriculum Guide, n.d.).
- Swinging - An arc-shaped lyrical waltz
like movement, usually with a release of

15
 tension at the midpoint of the arc (Kogan, 2004). Many variations including front swing,
crossed swing, circle swing, side swing, and body wave (Kogan, 2004)

Bracing Core
Bracing is a form of voluntary core activation enabling you tighten up on command. It’s used
in sports and strength training all the time.
Ex. Abdominal bracing involves actively pressurizing the abdominal cavity, buttressing your
midsection to produce the best performance for the required task.

How to brace?
1. Breathing – to optimize a brace you’ll need to know how to use the diaphragm correctly.
Place a hand on the belly and a hand on the chest.
2. Flexing the abdominals – Place your index and middle fingers on your core where your
rectus abdominis (6-pack) meet your obliques (the vertical line of separating the 6-pack and
lateral core musculature). Push into your core with about 75% maximum effort. Next push
against your fingers using your core. If you can’t actively push into your fingers, try breathing
in deeply and then forcefully exhaling. You might feel the tightness I’m looking for. If you
still can’t turn your abs try a single leg raise while monitoring your core tightness. This is the
feeling is I’m looking for and the goal is to be able to reproduce this core tightness while
standing up, on command.
3. Putting it together – The high threshold brace is
performed when a big diaphragmatic breath is taken
and the abdominals are flexed. A lower threshold brace
is a finely tuned by contracting the core muscular in
concert with a certain amount a diaphragmatic breath.
This creates a “natural belt” of stability that surrounds
the core. If the tightness of the brace cannot be
maintained during breathing in and/or out than holding
the breath is recommended. This will keep the spine
safe and stabilized, allowing you to move effectively.
A good rule of thumb: During strength training hold
your breath anytime the barbell is moving. Some good
cues for this are “breathe deep in your belly, and press
the air down”, or “Force your air in and down”.

Bracing vs Hollowing
Abdominal Bracing is when you contract the core and its surrounding muscles. This maneuver
also activates the Erector Spinae which will engage to protect the lower back. Abdominal
Bracing is important when we are lifting heavy weights to protect the spine from injury and
avoid flexion or extension of the spine.
Abdominal Bracing also occurs in many strengths training exercises. For example 
 Bird Dog  Plank
 Side Bridge  Side Plank
 Curl Up  Squat Variations

16
Abdominal Hollowing can be thought of as the opposite of Abdominal Bracing. It involves
pulling your belly button towards the spine which causes your stomach to move inwards.
Here are Abdominal Hollowing Exercises that you can perform:
 Wipers
Lie down on your back with your legs straight out and your arms extended at the
shoulder to form a letter ‘T’. Perform Abdominal Hollowing and raise the legs straight
into the air. Slowly begin to move your legs sideways so they mimic a wiper blade on a
car while maintaining the Abdominal Hollow. If this exercise is too difficult for you,
you can bend at the knees to perform a half wiper.

 Scissors
Lie down on your back with your legs extended. You may place your palms under the
lower back to provide additional stability. Lift your feet about a foot above the floor and
cross one ankle above the other to mimic the movement of scissors while maintaining an
Abdominal Hollow.

 Flutter Kicks 
Lie down on your back with your arms resting beside you. Perform Abdominal
Hollowing as you elevate your feet and take turns elevating each foot above the other.

Non-locomotor skills Training Guidelines

The following are examples of these movement patterns for you to try.
Squat
- is a multi-joint movement that has the ability to show neuromuscular deficit in
the core muscles and the lower extremity muscles. The movement is common to
sports because it mimics the preparatory motion when jumping and the recovery
phase when landing.
- The test starts with the hands touching the back of the head and the feet,
shoulder-width apart. Squat as low as possible by bending the hips and knees.

17
 Body Part Correct Position for Squat
Elbows held behind the ears
Shoulders
throughout the movement
Trunk remains flat without
Hips
leaning forward too much
Knees are stable and does not
Knees exhibit movement to the side nor
to the front
Feet is in full contact with the
Ankle ground and aligned with the
knees The correct position of the body
Balance is maintained when when performing the squat.
Quality Source: Adapted from the
thighs are parallel to the ground
Guidelines for the Correct Squat Techniques Movement Competency
Screen (Kritz, M. F., Cronin,
J., & Hume, P. A. 2009.

Lunge
- is another movement that evaluates movement stability and neuromuscular deficit of
the lower extremities. It can also show if an individual has poor flexibility as well as
balance problems.
- The test starts by positioning the hands behind the head and the feet together. Take a
big step forward and slowly lower the body toward the ground by bending the knees
and hips.
Body Part
Correct Guidelines for the
Position Correct Lunge
Correct Position for Forward Lunge
for Technique
Forward
Lunge
Elbows held behind the ears
Shoulders
throughout the movement Trunk rotation
Hips Trunk remains flat and vertical - is a common movement in
many sports that involve
Knees Aligned with hip and foot throwing. Throwing
movements push the center
Heel of the lead leg should be in of gravity of the body outside
contact with the floor and under the of the normal region and
Ankle
lead knee while the heel of the rear forces the deep abdominal
foot is off the ground muscles to counteract the
Balance is maintained when the lead displacement.
Quality
thigh is parallel to the ground

18
- It is important that the abdominal region remains stiff to facilitate a powerful
throwing action. However, some individuals are not successful in performing these
sports movement because of movement inefficiency.
- The Lunge and Twist is a test to assess movement efficiency and balance when
performing trunk rotation.
- The test begins by crossing the arms and placing the hand on the opposite shoulder.
Keep the elbows up and pointing straight ahead. Take a big step forward and slowly
lower the body toward the ground by bending the knees and hips. When the lead
thigh is parallel to the ground, twist the trunk toward the lead leg.

Body Part
Correct
Position
Correct Position for Lunge and Twist
for
Forward
Lunge
Arms are parallel to the ground and the
Shoulders
opposite elbow crosses the lead knee
Trunk remains flat and does not bend
Hips
while twisting

Knees Aligned with hip and foot

Heel of the lead leg should be in contact
with the floor and under the lead knee
Ankle The correct position of the
while the heel of the rear foot is off the
ground body when performing the
Balance is maintained when the lead lunge and twist. Source:
Quality Adapted from the Movement
thigh is parallel to the ground
Guidelines for the Correct Lunge Technique and Twist. Competency Screen (2010)

Push-up
- It is a basic exercise that evaluates the strength of the
arms and abdominal muscles as well as the flexibility of
the shoulder joint.
- The test starts with the hands at a position wider than the
shoulder. The arms are straight and the weight is evenly
balanced over the hands and feet. While keeping the
head, back, knees, and heels in a straight line, lower the
body toward the ground by bending the elbows. Return Source: Adapted from
to the preparatory position after the elbows go beyond 90 Movement Competency
degrees or when the chest touches the ground. Screen (Kritz, M., Cronin, J.,
The correct position of the body when performing a & Hume, P. 2010).
push-up.

19
 Guidelines for the Correct Push-Up Techniques
Body Part Correct Position for Squat
Head is centered between the shoulders and the elbows are
Shoulders
wider than the shoulders
Hips Trunk remains flat and straight from head to buttocks
Knees Knees are straight and thighs does not touch the ground
Ankle Weight is balanced over the forefoot
Quality Balance is maintained as chest is lowered close to the ground

MOVEMENT SCREENING
Muscle imbalance occurs when muscle pairs have different strength or if the muscles
surrounding the joints are tight. This will eventually lead to chronic musculoskeletal
injuries.
Movement screening can be used to evaluate the presence of muscle imbalance.
Movement patterns like squats, lunges, trunk rotation, and push-ups can show
neuromuscular deficiency. These movement patterns utilize several muscle groups and
the movement is made over several joints. The deviations from the correct technique
should be carefully observed in order to identify overactive or underactive muscles.

20
 Activity (Group Activity)
Direction: Study and practice the movement patterns in non-locomotor skills Training
Guidelines. Squat, Lunge, Trunk rotation and Push-up

Group activity, (Draw lots) Criteria Score

Demonstrate in front of class at least one of the Mastery 50%
movement patterns in non-locomotor skills Posture and Creativeness 25%
Training Guidelines and be guided by the Participation and Effort 10%
rubrics as the basis of your grades. Coherence and Enjoyment 15%
Total 100%

Evaluation
Direction: Complete the table below by writing the differences of the given statement.
Differences between Regression and Progression; Bracing vs Hollowing
Regression Progression

Bracing Hollowing

Unit II, Movement Competency

Lesson 1; Mobility training and

assessment of movement competency

21
 Learning Competencies
At the end of this unit, you are expected to:
 Define mobility and its importance;
 Distinguish the difference between mobility and flexibility; and
 Identify the parts of an exercise program.

Lesson Proper
Mobility Training
- combines mobility exercises that increase the range of movements and motions your
body can perform. These include flexibility, but also balance, pliability and strength.
The full combination is the best way to avoid injury.
- One great thing about mobility training is its diversity. You can easily adapt it to
meet your needs and your routine. From a pre-workout mobility exercise to a 10-
minute full-body workout to a full yoga workout.
Mobility Vs Flexibility
Mobility is “proprioception” – our perception and awareness of our body’s positions
and movements. Mobility training, then, includes a range of exercises designed to
increase your range-of-motion, control muscles surrounding each joint, and help you
move more actively.

Flexibility, on the other hand, is the

stretching and lengthening of our
muscles. When you can increase the
stretch and length of your connective
tissue, you can help your body through a
full range of movements without causing
injury, stiffness and pain.

Importance;
If a certain part of your body has less
mobility, you may find yourself
overcompensating when using other
muscles and joints: that’s how you get
injured. Think of a damaged knee —
when we have weakening and pain in
one knee, we naturally find ourselves
increasingly using the uninjured knee.

22
Mobility training helps prevent muscles from becoming tight, immobile, and suffering
from an all-round lack of movement — again, leading to potential injury. We can only
get away with poor and limited mobility for a certain length of time before our body
tells us we’ve had enough.

The benefits of mobility training are plentiful:

 Promotes good posture (looking at you, desk-workers).
 Helps prevent knots and injuries.
 Relieves tension associated with sedentary lifestyles or over-exercising.
 Improves all-round functional fitness performance.
 Increases range of movement, helping us stay active and healthy longer in life.
 Reduces joint deterioration (prevention is always better than cure).
 Prevents aches and pains (and prevention… you know the drill).
 Helps build stronger, more adaptive muscles and joints.

Movement competence (MC) is defined as the development of sufficient skill to assure

successful performance in different physical activities. Monitoring children MC during
maturation is fundamental to detect early minor delays and define effective
intervention.

23
Source: https://fromthegreennotebook.com/2019/03/12/precision-in-training-for-the-
acft-part-i-preventing-injuries/

PARTS OF AN EXERCISE PROGRAM

An exercise workout has three components:
- warm up - exercise load - cool down

24
  Exercise load is the programmed activity that would elicit beneficial adaptations
when performed regularly.
 Warm-up
- is essential prior to the actual workload as it prepares the body for more strenuous
activity. It increases blood flow to the working muscles without an abrupt increase in
lactic acid accumulation.
- a good warm-up prepares the heart, muscles, and joints for the succeeding activity by
increasing the transmission rate of nerve impulses and decreasing joint stiffness.

i. Warm-up starts with general multi-joint movements such as Jogging or skipping to

increase over-all body temperature.
ii. Followed by dynamic stretching exercises to activate the neuromuscular units and
improve coordination and proprioception. It is believed that the enhanced
proprioception will improve game performance and reduce incidence of injuries.
iii. Last part of the warm-up is a series of specific movements that mimic the actual
activity. Movements are practiced at a slower speed and ensure that the intensity of the
warm-up is not strenuous.
- Warm-up is both a physical and a mental preparation.
- no single warm-up exercise that would be effective in all types of activities.

Warm-up Recommended
Time 6 – 10 minutes
Intensity Moderate
Type of General multi-joint movements followed by
Activity specific movements
Allow a 5 minutes recovery period before actual
Recovery
exercise

Flexibility exercises increase the range of motion by lengthening the muscle and
tendons surrounding the joint.
There are different types of stretching exercises.
o Dynamic stretches
- are flexibility exercises that emphasize on the active range of motion and are
performed without holding the joint for a period of time.
- are better performed during warm-up because the
movement keeps the muscles warm.
- Ex. Inchworm, twist lunge walk
- The spiderman is an example of a dynamic stretch that
targets the muscles and tendons of the legs, thighs, and
hips.

o Static stretches

25
 - are exercises that hold the joint in a stationary position for a period of time.
- static stretching lower muscle temperature because the exercises are stationary.

o Cool Down
- Recovery starts at the cool down.
- The body starts to make microscopic changes essential for adaptation.
- A well-planned cool down can quickly clear the by-products of muscle contraction
as well as replenish the energy and oxygen stores used during the workout. It is
important to allot time for this part of the training session.
- The cool down bridges the period between workout and rest. This transition is
important to deter the pooling of blood in the lower extremities. An abrupt stop from
the workout may slow down the heart activity and abruptly decrease blood pressure,
which can cause dizziness. The drop in blood pressure is a result of less blood
returning to the heart.
- Metabolic by-products are removed from the muscles and directed to organs that are
responsible for clearing them. These processes, which are essential to proper recovery,
rely on the heart and muscle action. Without an adequate cool-down, these by-
products stay in the sites where they were produced and could irritate the tissues
surrounding it.
- A good cool-down routine takes around 10 minutes. The routine should include
performing a multi-joint activity that is low in intensity (i.e., slow jog) for a period of 5
minutes.
- A light massage is encouraged during this period to facilitate the clearance of
metabolic by-products and enhance blood flow back to the heart. There are limited
studies on its effectiveness but there are reports that they help decrease soreness. A
series of static stretches should also be part of the cool-down routine to release muscle
tension and help the muscles relax.
- A cool down should be a physical and mental
routine.
- There is less tension in the muscles when the
mind is relaxed.
A foam roller is a self-massage technique
that releases muscle tension.

Activity
Group Activities; Create a Workout Routines
Criteria Score
using non-locomotor fundamental movements
Mastery 50%
skills and apply it to three components of
exercise program (warm-up, exercise load and Posture and Creativeness 25%
cool-down) accompanied with music, minimum Participation and Effort 10%
Coherence and Enjoyment 15%
Total 100%
26
of 2-3 minutes. Present it in front of the class and be guided by the same rubrics that we use in
Lesson 2 of Unit 1.

Evaluation
Direction: Answer the following statement.
A. Compare Mobility to Flexibility
Mobility Flexibility

B. Write the differences or special features of the three Exercise program.

Warm-up Exercise load Cool-down

Lesson 2; Cardiorespiratory Fitness and Locomotor skill

Learning Competencies
At the end of this unit, you are expected to:
 define cardiorespiratory fitness and its important;
 list some of the routine and skill under cardiorespiratory fitness; and
 compute and assess own heart rates and VO2 max.

27
Lesson Proper
Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and respiratory
systems to supply oxygen to skeletal muscle mitochondria for energy production needed during
physical activity. CRF is an important marker of physical and mental health and academic
achievement in youth.
Cardiovascular exercise is activity involving the large muscles, such as your legs.
The word 'aerobic' refers to something that needs oxygen.
During cardiovascular or aerobic exercise oxygen gets continuously delivered to your muscles.
To give your heart a proper workout you need to make sure that you do your cardiovascular
exercise with a certain amount of intensity (Target Heart Rate), but you don't want to overdo it.

Measure Intensity
 Monitoring heart rate - take your pulse for six seconds and add a zero.
 Perceived Exertion – Heart rate is the number of times your heart beats per minute.
 Target Heart Rate is a range between 60% and 80% of your maximum heart rate.
 Maximal heart rate - is the highest number of heart beat per minute observed during a
very strenuous and exhaustive physical activity. It can also be estimated by subtracting
the age from 220.
 Resting heart rate (RHR)- is the number of heart beat per minute commonly measured
lying down or right after waking up. It is estimated by counting the pulse at the wrist,
heart, head, or neck for 10 or 15 seconds and multiplying it by six (or four).
Two ways of determining the THR (Target Heart Rate): the maximum heart rate (MHR)
method and the heart rate reserve (HRR) method.
 MHR method - is a very common and easy way of determining THR.
o To use this, determine first the MHR either through maximal stress test or the age-
adjusted formula. (Age-estimated MHR = 220 - Age).
o The THR is more accurate when using a measured MHR than the age-adjusted
formula.
o According to the MHR method, a moderate intensity exercise would elicit
- heart rate from 55% to 70% represents moderate intensity.
- heart rate from 70% to 85% is classified as vigorous.

 HRR method - is the difference between the MHR and the resting heart rate.
o A heart rate between 50% to 65% of the HRR is classified as moderate
o A heart rate reserve from 65% to 80% is considered vigorous.
o An individual should maintain the THR during exercise in order to derive the
benefits of aerobic exercise.

Monitoring your heart rate is a useful tool you can learn to use to guide your training and
make sure you’re getting the most out of your workouts. It can help make sure you’re pushing
hard on interval days (vigorous exercise) and taking it easy on recovery days (light exercise).

28
 You can determine your exercise intensity using your maximum and resting heart rates.
Then you can use the Heart Rate Reserve (HRR) method to calculate your Target Heart Rate
(THR) to determine what range your heart rate should be in for your desired exercise intensity.

The intensity levels are:

 Light intensity          30-39% HRR
 Moderate intensity   40-49% HRR
 Vigorous intensity    50-59% HRR

MHR Method HRR Method RHR Method

Counted pulse at the wrist,
THR = THR = (MHR – RHR)
heart, head, or neck for 10 or 15
MHR X Desired X Desired Range +
seconds Multiply to six (or
Range RHR
four).
Method of Computing the Target Heart Rate

Finding the Heart Rate

Proper pulse rate measuring techniques are done at the following:
 Apical site. - This is taken at the apex of the heart and can sometimes be felt very
clearly by placing the heel of the hand over the left side of the chest.
 Carotid pulse site. - This pulse is taken from the carotid artery just beside the larynx
using light pressure from the tips of the pointer and middle fingers. (Remember, never
check both carotid artery at the same time).
 Radial pulse site. - The
pulse is taken from the
radial artery at the wrist,
in line with the thumb,
using the tips of the
pointer and middle
fingers.
 Temporal pulse site. This
pulse can sometimes be
obtained from the left or
right temple with light
pressure from the tips of
the pointer and middle
fingers.

VO2 Max
VO2 Max (the maximum volume of oxygen that someone can use during exercise).
When broken down, VO2 Max stands for:
V = volume (mL/kg/min)
29
 O2 = oxygen (oxygen derived from the air)
Max = maximum (highest capacity)
The abbreviation vo2max refers to exactly what is stands for: maximum volume of oxygen.

- The higher the volume of oxygen you are able to use, the
higher your capacity for exercise and endurance activities. 
- Running faster, working harder and simply performing
more efficiently all require more oxygen.
- The more oxygen your body is capable of using, the
greater your fitness potential.
- Another reason VO2 max is so important is because it
provides a helpful way to gauge your performance and
monitor improvements.
- VO2 Max charts are helpful when it comes to finding a goal range or number you wish to
target during your training.

A “good” VO2 max differs from person to person. Various factors influence V02 max, and some
of them are permanent. Factors such as genetics, gender and age are set in stone for all of us.

Here are the average “good” values based on the VO2 Max charts:

 Men: 40 – 50 (mL/kg/min)
 Women: 35 – 45 (mL/kg/min)
These vo2max charts provide helpful guidance for all people – whether sedentary, recreational or
elite athletes. The charts are broken down by age and gender, and provide a target range for VO2
max in each of the categories.

30
Calculate VO2 Max
For this method of v02 max calculation, you’ll need to know your maximum heart rate. Here are
two easy ways to calculate each:
Max heart rate (MHR) = 220 – your age
Resting heart rate (RHR) = the number of beats in a minute at rest

To determine max heart rate, subtract your age from 220. For example, if you are 40 years old,
you can estimate your maximum heart rate by subtracting 40 from 220.
Therefore, your MHR calculation would be 220 – 40 = 180.

To determine resting heart rate, count the number of times your heart beats in one minute while
resting and relaxing. Remember that each of these calculations provide an estimate of these
numbers. To determine a more accurate representation, you’ll want to use a heart rate monitor
for a number of days to accumulate data.
However, these estimates provide us with the data we need to for a vO2 max calculation, which
will allow us to use the V02 max charts.

VO2 Max Calculation:

VO2 Max = 15.3 x (MHR/RHR)
Simply divide your maximum heart rate by your resting heart rate, and then multiply by 15.3.
Take your answer to the vo2max charts to determine whether your VO2 max is good, poor or
excellent.

Physical Benefits of Cardiovascular Exercise

- It can burn a lot of calories
- to lose weight with cardiovascular exercise - you need to do it for longer periods of time and
more frequently to lose weight.
- Can raise your metabolic rate (How fast your body burns calories) Some studies have shown
that with regular cardiovascular exercise your resting metabolic level will increase.

31
- Decreases the Risk of cardiovascular disease Some research suggests that even just walking
20 minutes, three times a week and can lower your risk of heart diseases.

Ideal Duration and Frequency when designing an aerobic exercise.

These are the recommended guidelines in designing an aerobic exercise program.
For adults.
- The Physical Activity Pyramid for Filipinos recommends aerobic exercise between
three to five times every week for 30 to 45 minutes.

For adolescents.
- The Philippine National Guidelines on Physical Activity recommends a 40-minute
moderate-intensity structured activity plus a 20-minute vigorous high-impact play.
- They should spend at least one hour of moderate to vigorous exercise or physical
activity every day.

Locomotor Skills
The locomotor skills include: walking, running, skipping, galloping, hopping, jumping, sliding,
walking backwards, and leaping.
 Walking is a slow locomotor skill where one foot is always on the ground. As the left foot is
on the ground the right foot is in the air moving forward. Then the right foot makes contact
with the heal first as the left foot moves forward in the air.
 Running is a faster locomotor skill. During a run, the feet are both in the air at the same
time. The feet alternate moving forward during the skill.
 Skipping is a locomotor skill that requires the students to alternate their motion from the left
side to the right and then continue to alternate from left to right. The students will step with
their left foot, then hop on their left foot, then step on their right foot and then hop on their
right foot. This will continue alternating from the left to the right for the entire time of
skipping.
 Galloping is a skill that can be performed with either foot as the lead. One foot is placed in
front of the opposite foot. The front foot takes a large step forward while the second foot
stays in place. The back foot then takes a step forward but always stays behind the front foot.

32
 Hopping is a one footed skill. Students stand on one foot and will hop with the one foot. The
opposite foot is bent at the knee
and trailing behind the back of the
student.
 Jumping is a two footed skill.
Students will stand with both feet
together and will jump with both
feet together. The students should
work on using their knees as shock
absorbers so that they can protect
themselves from injury.
 Sliding is a sideways movement.
The students will move to their
right or their left with the
appropriate shoulder leading the
direction of the slide. If they are
moving to the left, the left
shoulder will be leading the
motion. The left foot will reach
out to the left side to take a step.
The right foot will then take a step
next to the left foot. Students
should be taught not to touch their
shoes during this skill as it can
cause them to trip.
 Walking backwards
is a slow movement.
The students will
need to turn their
heads to watch where
they are going.
Students should be
instructed to step one
foot directly behind
the opposite foot to
move themselves
backward.
 Leaping is when a
student leaves the
ground off of one foot
(i.e. left foot) and will

33
 land on the opposite foot (i.e. right foot). Think of having a student run and leap over a
hurdle during a race.

ACSM (American College of Sports Medicine)

Source: gurufitness.com

Activity (Try this!)

A. Direction: Compute for the target heart rate using two methods. Use the formula below to
estimate the Target Heart Rate (THR) and record the upper limit and lower limit for each
exercise intensity.
Target Maximum Heart Rate (MHR) Method:
1. Estimated Maximal Heart Rate
220 – Age = MHR
Lower Upper
2. Range for Moderate Intensity Exercise Intensity
Limit Limit
55% x MHR = Lower Limit
70% x MHR = Upper Limit Moderate
3. Range for Vigorous Intensity Exercise
Vigorous
70% x MHR = Lower Limit
85% x MHR = Upper Limit
Target Heart Rate Reserve (HRR) Method:
1. Estimated Heart Rate Reserve
RHR = count the number of times your heart
MHR – RHR = HRR
beats in one minute while resting and relaxing.
2. Range for Moderate Intensity
Exercise
50% x HRR + RHR = Lower Limit Lower Upper
65% x HRR + RHR = Upper Limit Intensity
Limit Limit
3. Range for Vigorous Intensity Exercise
Moderate
65% x HRR + RHR = Lower Limit
80% x HRR + RHR = Upper Limit
Vigorous

B. Calculate your VO2 Max and rate your answer using the vo2max charts to determine whether
it’s good, poor or excellent.

34
 1. VO2 Max = 15.3 x (MHR/RHR)
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Evaluation
Direction: Answer the following Questions. Essays (5 points each)
1. What is locomotor Skill and give some example (at least 5)?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. What is the important of monitoring your heart rate and determining your VO2 Max?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Unit III, Fitness Training

Lesson 1; Resistance Training

Learning Competencies
At the end of this unit, you are expected to:
 recognize the importance of physical fitness and resistance training;
 identify the components and body parts being tested in physical fitness test; and
 perform the physical fitness test properly and accurately.

35
 Lesson Proper
Defining Physical Fitness
Physical Fitness is the capacity of an individual to accomplish daily tasks or activities and vigor
and still has sufficient energy to enjoy leisure activities and still ready to meet unforeseen
emergencies.
It is our responsibility to improve and maintain our physical fitness level through
different physical activities like running, walking, dancing, jogging, etc. The exercise that is
effective must follow some specific principles which must be done at the right frequency,
intensity, and duration.

Components of Physical Fitness:

Physical fitness is a very desirable quality to possess. There are two most important physical
fitness components that may help to determine the physical condition of a person or individual.
These are the health-related physical fitness and Skill-related/Performance-related physical
fitness.
1. Health-Related Physical Fitness – this consists of those components of physical fitness that
have relationship in good health.
 Cardio-respiratory endurance (Cardiovascular)
The ability of the heart and lungs to function efficiently and effectively over a prolonged
period of time.
 Muscular Strength
The ability of muscle group to contract against a resistance.
 Muscular Endurance
The ability to continue selected muscle group movements for a prolonged period of time.
 Flexibility
The functional capacity of a joint to move through a normal range of motion.
 Body Composition
It refers to the relieve distribution of the lean and fat body tissues.

2. Skill-Related Physical Fitness – it consists of those components of physical fitness that they
have a relationship in performance in sports and motor skills.
 Balance
A state of equilibrium or maintenance of equilibrium while in stationary (static balance)
or moving (dynamic balance).
 Coordination
The ability to integrate the senses with muscles so as to produce accurate, smooth, and
harmonious body movement.
 Agility
The capacity to change the direction of the body quickly and effectively.
 Speed
36
 The ability to move one’s body from one point to another in the shortest possible time.
 Power
The ability of the muscles to release maximum force in the period of time. The
combination speed and strength.
 Reaction Time
Time elapse between stimulation and response.

Physical Fitness Test Battery

The test items are intentionally used. It is advantageous to use these tests because we can
easily compare the Physical Fitness profile of Filipino students to that of others. This will
determine our weakness and strength which can serve as basis in redesigning our Physical
Education Program.
Test Items P.E. Components being tested
1. Step test Cardio-vascular fitness
2. 50 M sprint Speed
3. Shuttle run Agility and Speed coordination
4. Standing long jump Leg strength and power
5. Sit and reach Trunk flexibility
6. Curl-Ups Abdominal strength and endurance
7. a. Pull-ups (male) Arm strength and endurance
b. Flexed Arm Hang (female)
8. 1000 M Run Cardio-respiratory endurance

RESISTANCE TRAINING
The general recommendation to stimulate Strength development.
The musculoskeletal structures of children and adolescents are susceptible to
injuries if the workload is more than what their bodies can tolerate. As they mature, the
growth plates of the bones start to calcify and fuse then completely hardens between
ages 18 to 25. While the bone is still young, these regions of the bone cannot tolerate
large amounts of stress and can fracture easily. Once the plates are injured, it can stunt
the growth of a child. It is important that the adolescent trains within the allowable
limits in order to stimulate bone growth without causing injury.
A well-designed program will provide adequate stimulus for the development of
musculoskeletal structures.
o Studies show that resistance training increases bone density in adults and
adolescents.
o It will develop neuromuscular connections which will enhance the child's gross
motor control.
o It increases the strength output of children without significantly increasing the
muscle fiber size.
The resistance training program for children and adolescents should be properly
planned and taught. It is necessary that the fitness expert supervise the exercise
session and ensure that the child performs the correct technique.

37
o The child should avoid exercises wherein the load is lifted above the head.
o S/he should start with a light load and perform one to three sets of 10 to 15
repetitions per set.
o The intensity should be increased gradually at less than
10% of the previous load. The exercise sessions should
be scheduled twice a week with rest days in between.
The program should also include single joint and multi-
joint exercises but exclude Olympic lifts.
o A series of stabilization exercises for the lower back and
shoulder should be included in the program.
o The exercise program for adolescents is similar with
that of the adults.
Adolescents are
encouraged to perform resistance
training that is supervised and well-designed.

A novice lifter should start with a low load while

emphasizing on technique. Resistance training puts an excessive
load on the musculoskeletal structures which can lead to injury
if not properly performed. Some fitness trainers advocate the
use of machines over free weights for novice lifters because it is
safer and easy to teach. The limitation of using machines is that
movement usually occurs in a single plane and does not imitate
the normal human movement that occurs at different planes.
Exercise using free weights
require technique and assistance

Some trainers would emphasize on using free weights like dumbbells and
barbells because it emphasizes on learning the proper technique, balance, and
coordination. Learning the technique takes more time but the exercise is more
functional compared to exercises performed using a machine.
o The recommended intensity or load for a novice lifter is around 50% to 60% of his
One Repetition Maximum (1RM) for 8 to 12 repetitions.
o The 1RM is the heaviest load that the individual can lift with just one repetition for
that exercise; hence, the load is usually expressed as a percentage of an individual's
1RM.
o The 1RM can be assessed through a trial-and-error method with supervision or it can
be estimated using a conversion table.
o This recommended load is low compared to the ideal load for a strength program
which is around 85% of the 1RM.
o The intensity is gradually increased at a rate of 10% after every two weeks, when the
individual can perform more repetitions than what is written in the program.
o The recommended frequency is 2 to 3 times a week with rest days in between.
o As an individual is able to tolerate the workload, the frequency can be increased to 4-
6 times a week.

38
 Beginners need to start with a low workload to emphasize technique and
minimizes the occurrence of DOMS or delayed onset muscle the soreness.
DOMS - is a muscle pain commonly experienced a day after the first workout.
Many people discontinue the exercise program because of this. It is not true that an
exercise has to be hard or difficult to develop the muscles. The old saying, "No Pain, No
Gain" is no longer applicable.

It is important that the program reduces the risk of muscles soreness by starting it with a light
load and moderate number of repetitions.

Muscle Mass in Resistance Training

Hypertrophy – is an increase in muscle size through
increased size of individual muscle cells results of
weightlifting and other exercise.
- It is dependent on several factors such as muscle
fiber type, nutrition, hormone level, and type of
resistance program.
The muscle is comprised of different types of muscle
fibers and each type has a different characteristic. These
fibers differ significantly in their ability to generate
force as well as resist fatigue.
The increase in muscle size or hypertrophy
is the primary goal of a body builder.

Hyperplasia is the formation of new muscle cells.

Muscle fibers are commonly subdivided into fast twitch and slow twitch.
 Slow twitch fibers - are usually smaller in diameter, have low power output, and
enhanced capability to resist fatigue.
- the size tends to remain the same.
 Fast twitch fibers - are bigger in diameter, generate high force output, and have
lower resistance to fatigue.
- increase in size as a result of resistance training.

An individual's ability to bulk up is dependent on which fiber type is predominant in

his/her body. The distribution and proportion of a fiber type is genetically
predetermined.
 An important factor that influences hypertrophy is recovery. The muscles should be
given ample time to replenish the stored energy and adequate resources to repair the
muscle fibers.
 Recovery and adaptation are coordinated by the endocrine system.
 Proper nutrition and adequate hormonal levels would considerably improve the
ability of the muscle to increase in size.

39
 The presence of appropriate hormones causes the muscle fiber to increase the protein
content of each muscle fiber which leads to an increase in muscle fiber size. The diet
of an individual should contain adequate amounts of essential amino acids which are
the building blocks for synthesizing protein in the muscle fiber.
 The type of resistance program is also important in stimulating the muscle fiber to
expand.

Strength training is done in sets (one to three sets per exercise) and to make the exercise
more effective two or three exercises with different target muscle groups can be
interchanged.

Forms of Resistance Training

There are several forms of resistance training programs and each one creates a unique
adaptation on the individual muscle fiber. Resistance training programs are commonly
classified based on the goal of the individual.
The individual can choose from strength, endurance, hypertrophy, or power program.
 Strength program - emphasizes in increasing the force production capability of the
muscle.
 Endurance program - is characterized by high repetitions because, it emphasizes on
the ability of the muscle to resist fatigue.
 Hypertrophy program - emphasizes on increasing muscle size without being
concerned with increasing strength.
 Power program trains the muscle to increase speed and explosiveness of movement.

Recommended Values for Training Variables in Various Resistance Training Program

Variable Strength Endurance Hypertrophy Power
30% - 45% or
85% - 100% of 40% - 60% of 65% - 85% of 1
Load 75% - 95% of
1RM 1RM RM
1RM
1 – 5,
Repetitions 1–5 12 - 20 6 - 12
or 6 - 12
Sets 4–6 1-3 3-5 3-6
Rest Interval 3 – 5 mins. Less than 60 sec. Less than 60 sec. 3 – 5 mins
Single joint at
Exercise Multi-joint Single joint Olympic lifts
various angles

The Risk of Injury When Performing Resistance Exercise

There is an increased risk for injuries when lifting weights because the stress can
be too high than what the individual can tolerate. Accidents can happen when the
individual is not focused.

Ways on how to minimize the injury when performing Resistance Exercise,

 It is important for an individual to get a medical clearance first before lifting weights
especially if he/she has been sedentary for a long time.
 Follow the training program and increase the workload gradually.

40
 Recommend wearing of proper attire during workout as well as following the rules
and etiquette of the gym.
 An adequate warm-up is also recommended before the actual workout to prepare the
muscles for a more strenuous activity.
 The lifter should focus on learning the technique before increasing the load especially
for multi-joint exercises (i.e., squat) or Olympic lifts (i.e., snatch).
 It is advised to perform sufficient warm-up before lifting loads close to an
individual's 1RM.
 When lifting loads close to 1RM, an individual should also ask for a spotter who will
assist in case he/she is unable to continue the repetition.
 An individual should inhale during the easy part of the movement and exhale
during the "sticking point" or difficult part of the movement. Exhaling at the
sticking point ensures that blood flow in the chest remains normal.
The shoulder joint is an example
of a ball and socket joint.

Activity
Direction: Design your own Strength-training program using a minimum of 5 exercises by
competing the table below. Indicate the number of sets, repetition, and approximate resistance
that you will use. Check the day of the week and fill-up the time and place you perform the
exercise for this training program.
Mon.____ Tue.____ Wed.____ Thur.____ Fri.____ Sat.____ Sun.____
Time of Day: Facility:
Exercise Sets Reps Resistance

41
Adapted from: Weiner W. K. Hoeger & Sharon A Hoeger (2007), Fitness and Wellness-Seventh
Edition, 10 Davis Drive Belmont, CA 94002-3098

Evaluation
Direction: Answer the following question? (5 points each)
1. What is Physical fitness and give its importance.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

2. What is Resistance training, its importance and the things that we should consider while
doing this activity?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Lesson 2; Weight Management

42
 Learning Competencies
At the end of this unit, you are expected to:
 identify some other ways to keep our body healthy and physically fit;
 distinguish the good and bad practices that may affect one’s wellness; and
 create a plan to manage weight.

Lesson Proper
Weight management is the process of adopting long-term lifestyle modification to
maintain a healthy body weight on the basis of a person's age, sex and height.
Methods of weight management include
- eating a healthy diet
- increasing physical activity levels.

In any activity, proper nutrition is important in an individual's performance. Walking

or running— long or short— diet must give the right amount of energy from the right
sources.
 Food sources supply protein for muscle mass
 Nutrients and micronutrients for energy
 Liquid or water to move those nutrients and keep the body cool.
The main difference in nutritional requirements between a hard runner and a casual
runner is the quantity of energy and fluid intake.
Food taken; before, during and after activities influence performance. Having the
appropriate diet supports a person's activities and helps him/her recover faster while
lowering his/her risk of injuries. Eating well and staying in good health also keeps the
person from acquiring illness.

Proper Nutrition for Exercise

Nutrition - is the health branch that stresses the importance of the food for growth and
development, as well as in lowering the chances of acquiring diseases and illness.
Proper nutrition - relies on the mix of food with varying nutrients that we need to eat
every day. Having too much or too little of these nutrients can lead to illnesses.
The key principles of nutrition
- Adequacy - Balance - Variety

Nutrients - are important food substances that help our body function properly. It
provides energy and facilitates growth and repair of cells.

43
There are six types of nutrients and can be further classified into macronutrients and
micronutrients.
Macronutrients are required by the body in large amounts.
- water - carbohydrates - fats - proteins
Micronutrients are only needed in very little amounts.
- vitamins - minerals
They all help our bodies produce enzymes, hormones, and other substances critical to
growth and development.

Different strategies that you can use to ensure that you

are eating right
- Pinggang Pinoy (Food and Nutrition Research
Institute)
- 10 Kumainments (National Nutrition Council)

The essential nutrients with its corresponding importance, signs, and symptoms of
deficiency in the body’s immune system are summarized in this Table.
Essential Sign and Symptoms of
Importance
Nutrients Deficiency
A. Macronutrients
 Needed for growth, building,  Ridges or white lines in both
and repair of body tissues finger and toe nails; hair loss
 Enough protein is essential and thinning or brittle hair;
Proteins to maintain muscle mass and muscle deterioration
strength, but eating more
protein does not yield bigger
muscle.
 Main source of energy  Irritability, nausea, bad
• Maintains blood glucose breath, muscle cramps, excess
level during exercise and fatigue, increase in body fat,
Carbohydrates
replaces glycogen stores after deficit in body sodium and
exercise water, constipation, regular
headaches
• Needed for immune system • Dry skin, hair loss, body weight
function and helps the body deficiency, cold intolerance,
store and use vitamins bruising, slow growth, poor
Fats • Stored fat provides enough infection resistance and slow
energy for long endurance wound healing, loss of
events menstruation

44
  Needed for waste removal, • Dehydration, muscle cramps,
regulates body temperature, confusion, nausea, slurred
Water cushions the spinal cord and speech, and disorientation
joints

Essential Sign and Symptoms of

Importance
Nutrients Deficiency
B. Micronutrients
Vitamins • Help the body use proteins,
Vitamin A carbohydrates, and fats  Anemia, painful joints, cracks
 Maintains healthy skin, bones, in teeth, depression, frequent
teeth, and hair; aids vision infections
Vitamin B  Important in the production of • Anemia, depression,
(thiamin, energy from carbohydrates and fats convulsions, skin rashes
riboflavin,  Needed to break down glycogen to
release glucose and make •Anemia, nervous system
and
hemoglobin that carries oxygen in degeneration, progressing
niacin)
the blood to paralysis and
Vitamin B6
hypersensitivity
 Aids in maintenance of red blood • Red blood cell breakage,
Vitamin cells anemia, muscle
B12 degeneration, difficulty
walking, leg cramps
• Aid in bone, teeth, and skin •Anemia, frequent infections,
formation and resistance to bleeding gums, loosened teeth,
Vitamin E infection muscle degeneration and pain,
and C joint pain, blotchy bruises,
• Help protect the body from failure of wounds to heal
oxidative damage
• Aids in the formation of red • Anemia, heartburn, frequent
blood cells and protein infections, smooth red tongue,
Folate
depression, and mental
confusion
Minerals • Help in regulating the chemical •Sports Anemia – is a
Iron reactions in the body condition where
temporary decrease in
• Helps in energy metabolism; hemoglobin concentration
important in transporting occurs during exercise
oxygen through the training
bloodstream; prevents anemia
• Important during exercise for the • Anemia, weakness, fatigue,
formation of hemoglobin and pale appearance, reduced
myoglobin, other iron-containing attention span, developmental
proteins that are essential for energy delays in children

45
 production
• Helps build and maintain bones and • Stunted growth
teeth; nerve and muscle function and
blood clotting
Calcium • Needed to maintain blood calcium
levels and promote bone density,
consequently reducing the risk of
osteoporosis
•Helps carry out body processes; •Growth failure, delayed sexual
plays a role in immune function, maturation, slow wound
Zinc
protein synthesis, and wound healing
healing
Table in Essential Nutrients, Its Importance, and Deficiency Signs and Symptoms

Rest and sleep - are very important in the

repair and regeneration of tissues. Glucose - is a simple form of sugar that
- The process of nutrition in providing the the body converts into energy.
body to repair and rebuild tissues, takes
place during rest and sleep. Glycogen – sugar stored in the liver and
- Having the proper rest not just maintain muscle cells, which can be broken down
your body, it also makes you feel yourself to glucose for energy.
at best.
- The best professional athletes are given proper sleep to be able to perform at their
peak.
- Even a small deficiency of sleep decreases performance.
- Not just physical performance is affected by rest it also helps in mental, social and
spiritual aspects.
- Experts recommend around 7-9 hours of sleep for grown-ups while an 8-hour sleep is
enough average sleep. Younger people need more sleep.
- Being able to have a steep is not enough; it should be an appropriate one.
Here are some suggestions for an improved solid sleep.
 Stress-free, no worrying and thinking before going to sleep
 Condition yourself to have a good sleep
 Proper breathing-slow, low, small gaps in between breathing in and out
 Comfortable sleeping environment
 No TV or any distractions while in bed
 Avoid caffeine, alcohol, and hefty eating before bed sleeping
The purpose of recovery nutrition is to replenish fluid, electrolytes, and glycogen. It
also aids in making new muscle protein and cellular components as well as promotes
proper immune functions.

Day-to-Day Nutrition

46
- Overall dietary consumption for days, weeks, and months should be sufficient;
otherwise, training and performance will be adversely affected.
- Basically, the body should meet the required daily
energy to function well.
- The Department of Science and Technology (DOST)
through the Food and Nutrition Research Institute
(FNRI) came up with the Daily Nutritional Guide
(DNG) Pyramid and the "Pinggang Pinoy" that
contains the recommended daily and per meal food
intake for each individual.
This will help an individual in choosing the proper
food combinations necessary in the nourishment of
essential nutrients for the body.
Exercise and training drive the body to the limit. Achieving progress would
mean putting continuous stress on the body and letting it recover. However, recovery
will not happen without proper nutrition. As the body continues to exercise, stress and
fatigue, and metabolic waste continue to accumulate in the body.

If a person is uncertain of his/her nutrition, he/she should see a doctor or a licensed

dietitian to check and design the proper nutrition for training and exercise.

The following are consequences of poor nutrition:

Poor Performance.
- Carbohydrates, fats, and protein provide the body big amounts of energy for exercise
and competition.
- Insufficient intake will hinder it from peaking at the desired performance level.
 Resistance exercise depends on energy that carbohydrates give.
 Endurance exercise needs fats and carbohydrates.
 Muscles break down their protein to power themselves during intense exercises.

47
Source: https://slideplayer.com/slide/11314854/

Long Recovery.
- Exercise results in minor muscle damage.
- The muscles repair and rebuild itself which results in growth in muscle mass and
increased strength and endurance prevents muscle damage.
- According to nutritionist Dr. John Berardi, the first two hours after exercise are the
most
critical for exercise recovery.
- The high amount of required nutrition is high for the first 24 hours after exercise;
failure to meet the demands delays the recovery for days or even weeks.

Immune Suppression.
- Stress hormones are produced in the body during exercise, triggering the body to
release stored energy like body fat. But when the amount of stress hormones remains
high, the immune system functions are compromised.
- Too much intake of carbohydrates, protein, and vitamins suppress the immune
system that is why a balanced diet is important.

Weight Changes.
48
- Exercise and diet modification are used to alter weight.
- Crash diets and other fad diets do not support proper
weight loss principles because both fat and muscle mass
are lost.
- A good weight loss strategy should retain or improve
muscle mass with a significant reduction in fat mass.
- Losing weight at an unhealthy pace will most likely lead to
a weight rebound.

EATING HABITS AND WEIGHT CONTROL

Eating habit – is characterizes the way an individual consumes food.
- It relates how, why, what, and with whom individual eats, as well as the way he/she
gains, stores, uses, and discards food.
- Eating habit is likewise influenced by culture, religion, economic status, society, and
environment.
Weight control - is the process of achieving and maintaining the desired weight of an
individual.
- The desired weight, or the best weight, is based on gender, height, and body frame
(small, medium, or large).
- Individuals maintaining their desired weight have greater chances of being healthier
than those who are overweight and underweight.

Eating Disorders
Common Types of Eating Habits;

Several symptoms that

may occur with anorexia
nervosa. These include:
o Extremely restricting
eating
o Emaciation
o Relentless pursuit of
thinness
o Intense fear of
gaining weight
o Distorted body image
As the disease
progresses, it may lead
to additional problems,
such as dry skin,
constipation, low blood
pressure, brain damage,
and multiorgan failure.

49
People with anorexia are typically very thin, individuals with bulimia may be
underweight, average weight, or overweight.

People with a binge-eating

disorder may exhibit the
following symptoms:
o Eating unusually large
amounts of food within
a short period of time
o Eating even when full
or not hungry
o Feeling ashamed,
distressed, or guilty
about eating
People with binge-eating
disorder may struggle with
severe body image issues.

Source: https://socialmediavictims.org/mental-health/eating-disorders/

Ways to Improve Eating Habits

Reflect, Replace, Re-inforce: A process for improving your eating habits

REFLECT on all specific eating habits, both bad and good; and, identify
common triggers for unhealthy eating.
REPLACE unhealthy eating habits with healthier ones.
RE-INFORCE it with new, healthier eating habits.
Source: http://www.cdc.gov/healthyweight/losing_weight/eating_habits.html

According to Centers for Disease Control and Prevention (CDC), improvement of eating
habits needs careful approach in which one Reflects, Replaces, and Reinforces. Here
are some helpful ways to improve eating disorders:
1. Writing a food diary for a number of days consisting of a list of eating habits with the
specific food eaten and the time it was consumed. Thoughts and feelings when one
decided to eat should also be noted in the diary.
2. Marking the habits in the list that might lead to overeating (e.g., eating too fast,
eating even if not hungry, always eating dessert, and skipping meals).
3. Identifying all triggers of these unhealthy eating habits and picking a few ones that
could be improved initially. The positive habits on the list should also be recognized
and serve as encouragement to do more positive changes.

50
4. Reviewing the diary and listing the signs or cue that trigger eating other than the
reason for feeling hungry.
The typical feeling at those times should also be noted. Some examples of these are:
watching, opening the refrigerator, seeing food, and stressed after work.
5. Reflecting on each sign or cue listed how it could be avoided and the possibility of
other healthier options if they cannot be avoided.
6. Refraining from unhealthy habits while substituting them with healthy ones. An
example would be planning a healthy balanced meal ahead of time rather than eating
what is readily available.
7. Sustaining the new healthy habits. Habits are formed through time and patience. It is
necessary to always review the learning from the food diary.

Factor that Affects Weight Control

Source: In general, the complex interaction
https://twitter.com/c between internal and external factors is
the reason for being obese.
dc_cancer/status/1109
 Internal factors are mainly body
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related like genetics and hormonal
lang=cs
secretions.
 External factors are directly
influence weight management such as diet, physical
activities and social settings.

Genetic Factors and Hormones.

- There are some rare conditions of extreme obesity affecting about 1% of the
population.
- These include syndromes which are genetic disorders present at birth.
Ex. Prader-Willi and Baret-Biedl syndrome.
- Obesity can also be related to hormones like leptin and ghrelin that depresses
appetite and contributes to feelings of hunger, respectively.

Environmental Factors
- Health care professionals focus on environmental factors during the treatment of
overweight and obesity.
- Proper diet and exercise are the main measures to counter obesity.
- Controlling triggers of eating habits is essential during weight control. However, it
will take some time overcoming these especially if they have become a routine or
tradition in the family.

The Concept of Energy Balance

51
Energy balance - is achieved
when the amounts of
consumed calories equal the
amounts of calories used in
order to maintain body weight.

- Taking more calories (eating

more food) than what the
body can burn makes an
individual gain weight.
- Burning more calories than
what is consumed will make
him/her lose weight.

There are three factors that

contribute to the total energy
spent on a daily basis:
 Basal metabolic rate - refers
to the energy spent by the body to maintain homeostasis (i.e., normal function).
Aging decreases basal metabolic rate and this contributes to weight gain as people
grow older.
 Physical activities spent energy every time the muscle contracts when we perform.
People who are sedentary would eventually gain weight because their muscles are
inactive most of the time.
 Thermic effect of food refers to the energy spent to digest the food. Eating complex
carbohydrates increase digestion time and may help in increasing energy
expenditure.

How to read a food Label

 Step 1: Check serving sizes and calories per serving
All the information on a food label is based on the serving size. Be careful—one
serving may be much smaller than you think. If you eat two servings, then you’ve
also eaten double the calories, fat, and sodium.

 Step 2: Check the fat content

Most of the fats you eat should be polyunsaturated and monounsaturated fats.
High saturated fat consumption is linked to heart disease
- Try to keep your saturated fat below 10% of your total calories.
- Trans fat is added to foods to make them more shelf stable and is also linked to
heart disease.
- You will find trans-fat in crackers, cookies, and vegetable-based spreads.

52
 - Often trans-fat is listed as zero on the nutrition facts label even though it is
present in the food.
- If an ingredient is less than half a gram per serving, food manufacturers may list
it as zero; this hidden trans-fat can add up over the course of a day if you don’t
know what to look for.
- You need to look at the list of ingredients to find the words hydrogenated or
partially hydrogenated oils.

 Step 3: Check the cholesterol content

High cholesterol is linked to heart disease. All animal products contain cholesterol.
Aim for 300 milligrams (mg) or less per day.

 Step 4: Check the sodium (salt)

Salt contains sodium. High salt intake is associated with high blood pressure. Aim for
no more than 2,300 milligrams of sodium (about 1 rounded teaspoon of salt) per
day. Look for foods high in potassium, which counteracts some of sodium’s effects
on blood pressure.

 Step 5: Check the total carbohydrates and sugar

Total carbohydrates include all carbohydrates in the food. Make sure that the
majority of carbohydrates are not coming from added sugars.
You can do this by;
- first looking at the nutrition facts label to determine the total amount of sugars
relative to the carbohydrates.
- Next, look at the ingredient list to determine if the sugars are naturally occurring
(like in fruit) or added (like in many cereals).
- It is recommended that added sugars supply no more than 25% of total calories.

 Step 6: Check the fiber

Fiber is important for digestive and heart health. Choose foods that are rich in fiber,
such as whole grains, fruits, and vegetables. You need 25 to 38 grams of fiber per day.
Choose products with more dietary fiber (5 grams or more).

 You can also check the percent DV (Daily Value)

53
 But be careful because the percent DV is based on a 2000 calorie per day. The
percentages may be higher or lower for you depending on how many calories you
are supposed to
consume on a daily
basis. Foods that have
more than at least 10-
percent DV of a nutrient
are considered a good
source of that nutrient,
and foods that have 20-
percent or more are
considered high in that
nutrient.

Simple way to read a food

Label

Source:
https://www.weightloss
exercisediet.com/images/
how-to-read-a-food-
label.jpg

FAD DIETS AND SUPPLEMENTS

A diet that promises quick results with little effort easily
earns and loses popularity shortly after consumers realize it as
just a false advertisement. These kinds of diet are "fad" as they
come and go. Any diet claiming instant results without exercise
or reduction of calorie intake will not reduce body fat.
Here are guidelines for safe and nutritious diet:
• Eat food that are low in calories but provides all required essential body nutrients
such as vitamins and minerals.
• Fat should be less than 30% of total calories with high complex carbohydrates
• Variety of food to suit tastes and avoids hunger between meals
• Compatible with lifestyle and readily available
• Diet should be lifelong and sustainable

Dietary Supplement
- These are substances that contribute to health maintenance and overall diet.
- These include vitamins, minerals, amino acids, enzymes, and animal extracts.
- Dietary supplements come in different forms, usually in tablets and capsules.

54
Benefits of Dietary Supplements
These supplements complement the
dietary intake of essential nutrients and
help reduce the risk of diseases. But
these are not medicinal drugs intended
to "cure" particular diseases.

Risks in Taking Supplements

The active ingredients in supplements
have strong biological effects on the
body, which might harm or worsen an
individual's health.
Below are examples of improper intake
Source:
of supplements, which may lead to
https://www.drjohnlapuma.com/wellness-and-
dangerous or life-threatening health/supplemental-knowledge-should-you-
consequences: take-nutritional-supplements/
• Combination of supplements
• Supplements combined with medications
• Taking supplements in replacement of prescription medicines
• Over dosage of certain supplements like vitamins A, D and iron
• Certain supplements can be dangerous before, during, and after surgery
Hence, the best option is to "avoid" taking supplements unless prescribed by a licensed
physician.

Activity
Direction: Complete the table below. Write the noticeable good and bad practices in achieving
weight management.
Practices
Factors
Bad Good

Eating

55
Physical Activity

Sleeping Habits
and Rest

Evaluation
Direction: Answer the question below. (
1. How do you manage your weight everyday to maintain physically fit and healthy?
Explain your answer briefly.
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

56