UNIVERSITY OF THE PHILIPPINES

College of Human Kinetics

PE 2 Interval Training
Mid-year Semester
AY 2020-2021

COURSE GUIDE

COURSE DESCRIPTION

Interval Training is just one of the different methods for physical conditioning. From the term interval, this workout involves alternating periods of
work (exercise) and rest (recovery) which we usually call the work-to-rest (hard-easy) ratio. The intensity and duration of doing the exercise and the
amount of time for recovery may vary depending on what you want to specifically develop or train. Generally, interval training improves one’s
cardiorespiratory endurance and muscular fitness. For this class, you will be doing mostly body weight exercises but if you have some equipment at home,
you can use them. You can also improvise such as lifting heavy books, water gallons, etc.

The main goal of this course is to keep you active during this time of being mostly at home, probably doing little physical activity or inconsistently
working-out due to the pandemic. Hopefully, this course will serve as a way for you to de-stress and provide you with a break from long hours of attending
to your other course packs. Treat this course as your “me-time”, your way of self-care and taking good care of your body.

COURSE LEARNING OUTCOMES

After completing this course, you should be able to:

CO1: Perform various exercises that target the different parts of the body.
CO2: Improve your current physical fitness level.
CO3: Document your personal experiences and progress in your fitness journey.
CO4: Create your own interval training workout.
COURSE OUTLINE

The course will cover the following topics:

I. Class orientation IV. Basic Movement Patterns VI. Type of exercises based on
a. Course guide and requirements a. Squat movement
b. Mode of delivery and b. Lunge a. Isolation and compound
communication c. Push (Horizontal and Vertical) exercises
c. What is interval training and d. Pull (Horizontal and Vertical) b. Bilateral and unilateral
what are its benefits? e. Hinge (Bend at hips) movements
f. Rotation (Diagonal movements) c. Simple and complex exercises
II. All about your current fitness level g. Gait (Walk, run)
a. Anthropometric measurements VII. Workout Sessions
b. PAR-Q V. Exercises based on body parts
c. Physical fitness test (pre-test) a. Lower body exercises VIII. Creating your own interval training
d. Setting you physical fitness goals b. Upper body exercises workout
c. Core and abdominal exercises
III. Components of training d. Whole body movement IX. Integration
a. Warm-up, workout, cooldown a. Physical fitness test (post-test)
b. FITT Principle applied to interval b. Submission of requirements
training

MODE OF DELIVERY

Course Site

This course will be conducted remotely. It is designed in a way that you can do it on your own with minimum supervision. The aim is for you to become
independent in terms of exercising. However, synchronous sessions will still be held but is not required. I acknowledge that not everyone has the resources
to attend the synchronous classes. Rest assured that this will not affect your grade. It is my hope that even if we cannot meet online or face-to-face, you
will still get the full benefits of taking this course.

• Zoom – Synchronous sessions will be done via zoom. What are the benefits of attending real-time? I can provide instant feedback to your form
while you are doing the exercises and you can ask me questions directly. Online interaction, although not the same with face-to-face dealings, can
give you a sense of connection with others who are also working out. Again, zoom meetings are not required. You can do this course asynchronously.
 My feedback to your performance might just be delayed but I will do my best to attend to you. Please make sure to put your last name and
nickname (ex. Lariosa, CJ) when you attend the zoom session. Also, put a photo to your profile so that I can still see your face in case you cannot
turn on your camera.

• Google Classroom – Course guides, weekly study guide, requirements guide, learning materials, announcements, etc., will be uploaded here.

Communication Plan

• Synchronous sessions will be on the set time and day of our class. These sessions will be for some short lectures, working out, and for consultation
purposes. Attending is optional, but make sure to be on time when you decide to join. Lectures and work-out sessions will be recorded. I will try
to upload them immediately. Again, do not worry because whatever will be discussed in the synchronous sessions are in the course pack.

• Email and text messages will be utilized to disseminate important announcements. These two will be part of our main communication plan aside
from Google Classroom. Signal and Twitter will be used as well but I cannot promise to use these two regularly.

COURSE MATERIALS

A course pack is created for this class so you can do this course remotely. This will be uploaded in the Google Classroom and will also be emailed to
you. The course pack consists of the following:

1. Course guide – (this document) provides you important information on major aspects of the course.

2. Weekly study/workout guides – tell you of the learning objective/s, outcome/s, and a summary of the topic/s and activities each week.

3. Requirement guides (assignment or activity) - help you in creating your outputs for the course. It will state the objectives, procedure, and
submission date of the requirement.

4. Learning resources – materials you will need to help you complete the course activities and requirements.

All links to the learning materials are provided in the course guide and study guides. Take note that all resource materials are limited for your
personal use and must not be reproduced or distributed in any form. Unauthorized distribution of these copyrighted materials is subjected
to copyright infringement.
STUDY SCHEDULE

Week Topics Target Learning Learning Resource/s Learning Assessment

Outcomes Activity/ies Tools

1 Class orientation After studying this topic, you Presentation slides: Introduction to interval 1. Read course
1. Course guide and should be able to: training guide and
requirements presentation
2. Mode of delivery and 1. Understand what will 7 reasons to try interval training slides.
communication happen throughout the https://youtu.be/rcN_VavTDOc 2. Watch the
3. What is interval semester. videos in the list
training? 2. Know the policies that will Introduction to interval training by Whole of learning
4. What are the benefits of be implemented in class. Life Challenge resources (or read
interval training? 3. Appreciate interval https://youtu.be/BuyG9H0bLHI the transcripts).
training as a method of 3. Read the blog
physical conditioning. 3 HIIT workouts for beginners: start interval article.
training and sprint running! by Steve Kamb
https://www.nerdfitness.com/blog/3-hiit-
workouts-for-beginners-how-to-start-
interval-training/

1 Your current fitness level: 1. Obtain your Presentation slides: Fitness assessment and 1. Do physical Fitness Profile
1. Anthropometric anthropometric goal setting fitness test and
measurements measurements. answer PAR-Q.
2. PAR-Q 2. Accomplish the PAR-Q How to Set Fitness Goals (And Achieve 2. Goal setting
3. Physical fitness test form. Them!) Link: https://youtu.be/3im6CsyTyHg
(pre-test) 3. Perform physical fitness
4. Set your physical fitness test. How to Make a Self-Contract for your
goals 4. Set your physical fitness Personal Goals by Glenn Santos
goals. https://helloendless.com/make-self-
contract-personal-goals/

1 Components of training 1. Understand the Presentation slides: Principles of Training 1. Read Weekly
1. Warm-up, workout, components of training. presentation journal/
cooldown 2. Know the concept of FITT Basic movement patterns by Owen Walker slides and online exercise log
3. Perform the proper form https://www.scienceforsport.com/basic- articles.
 2. FITT Principle applied to of basic movement patterns. movement-patterns/ 2. Practice basic
interval training movement
The 7 basic movements patterns.
Basic Movement Patterns: https://www.wellforculture.com/sevenbasic 3. Use RPE after
1. Squat movements exercise.
2. Lunge
3. Push (Horizontal and Machado, A. F., Baker, J., Nunes, R. D. A.
Vertical) 4. Pull (Horizontal M., de Souza Vale, R. G., Figueira Junior, A.,
and Vertical) & Bocalini, D. S. (2017). Body weight based
5. Hinge (Bend at hips) in high intensity interval training: the new
6. Rotation (Diagonal calisthenics? Manual Therapy, Posturology &
movements) Rehabilitation Journal, 2017, 1-5.
7. Gait (Walk, run) https://mtprehabjournal.com/revista/article/
view/970/343

Questionnaire Review: The Borg Rating of

Perceived Exertion (RPE) scale. Occupational
Medicine, 2017; 67: 404 – 405.
https://doi.org/10.1093/occmed/kqx063

2 Exercises based on body 1. Identify the different parts File: Exercise brochure Do different Weekly
parts of the body being exercised. Video: Demonstration of exercises workout per week journal/
1. Lower body 2. Perform various exercises that will cover all exercise log
2. Upper body that target the different parts of the body.
3. Core and abdominal muscle groups of the body.
4. Whole body movement 3. Distinguish the exercises
Type of exercises based on based on the movements
movement being done.
1. Isolation and compound
2. Bilateral and unilateral
3. Simple and complex
 3-7 Workout Sessions 1. Do the interval training File: Interval training program Do time-based Weekly
1. Time-based program at least twice a Video: Demonstration of exercises and repetition- journal/
2. Repetition-based week. based workout for exercise log
2. Improve your 8 weeks.
performance every week.
3. Increase cardiorespiratory
endurance and muscular
fitness.

7 Creating your own interval 1. Choose exercises that will Presentation slides: Developing your own Design your own Personal
training workout target all parts of the body. interval training workout. interval training Interval
2. Apply the FITT principle in workout that Training
developing your own interval covers all body Program
training program. parts.

8 Integration 1. Do the physical fitness Presentation slides: Physical fitness Fitness

Finals 1. Physical fitness test post-test. Fitness assessment and goal setting test. Journey
Week (post-test) 2. Reflect on your interval Portfolio
2. Submission of training experience for the
requirements past semester.
3. Compile your fitness
profile, weekly log, personal
program, and final reflection
on your fitness journey
portfolio.

COURSE REQUIREMENTS

Fitness Journey Portfolio

By the end of the course, you will submit a Fitness Journey Portfolio which you will build-up from the beginning of the semester and as you progress
through it. The portfolio is a compilation of the requirements for this class. You will submit it electronically. You can use powerpoint, canva, mini film, or
even a scrapbook (just take pictures of it for submission). The following should be included in your portfolio:
 • Fitness Profile (15%) – this requirement is unique and personal to you. It should include the following:
o Anthropometric measures, fitness tests (pre- and post-) results, and fitness goals
o Other things that you like to include in your fitness profile (example: before and after pictures, personal record, achievement unlocked,
improved exercise form, etc.).

• Weekly journal/exercise log (40%) – this aims for you to record what you have experienced and learned from the week’s activity. Guide questions
will be provided for this. Accomplish this weekly so they will not pile up for checking at the end of the semester.

• Personal Interval Training Program (15%) – before the end of the semester, you will be learning about creating your own interval training program.
The goal for this is for you to make a personalize training program that you will do even after the semester.

• Fitness Journey Portfolio Final Reflection (30%) – You can share about the things you have learned and improved throughout the semester. You
can also review your fitness goals if you have achieved them. Recall your fitness test results and see if there are changes. This final reflection
summarizes your interval training fitness journey.

GRADING SYSTEM

The grading system that will be used in this course will be:

1.0 Excellent 96 – 100 2.00 Good 76 – 80 4.00 Conditional

1.25 91 – 95 2.25 71 – 75 5.00 Fail
1.50 Very Good 86 – 90 2.50 Satisfactory 66 – 70 INC Incomplete
1.75 81 – 85 2.75 61 – 65 DRP
3.00 Pass 55 – 60

HOUSE RULES

When attending zoom sessions:

• Lessen distractions from gadgets and refrain from using social media so we can maximize the time that we are together online.
• Please turn on your camera, if you have good internet connection, so I can see you perform the exercises. Alternatively, you can send your video
doing the exercise so I can give you feedback.
• Consultations can be done through zoom or email. We only have an hour for zoom meeting so let us use it well.
When communicating:

• Please, let us try to have time for class, time for work, and time for rest. You are not just students and I am not just a teacher. We have other
roles to fulfill and we need to rest to be able to do our duties and responsibilities. So, let us contact each other between 7:00AM – 5:00 PM only.
I will do my best to respond to your concerns immediately.
• You can use the google classroom to open discussions related to the class or any fitness concerns. You can also use your twitter. Let us find ways
to still interact with each other even if we are doing remote learning.
• Let us be understanding, kind, encouraging, and patient to one another.
• If you have any concerns regarding the class, please send me a message, email, or tweet. Do not hesitate to ask.

When working out:

• Wear comfortable workout attire. Equipment is not required but for progression purposes you can use them. You can also improvise.
• Self-awareness is important. Make sure not to strain yourself to the point of injury. Challenge yourself but safety is the priority.
• Always check first your workout area if it is clear and safe. It should be free from any obstruction so you can move without hurting yourself. If it
is too hot or humid, wear something light. Train in a well-ventilated area. If possible, prepare ice or cold water.
• Fuel and hydration are important when working out. Eat carbohydrates to have energy to do the exercises and have water breaks.
• Enjoy the exercises. You are on your way to becoming healthier and stronger.
• You are capable of self-coaching. You can record yourself while working out and review your own performance. You can look for other learning
resources on how to properly execute the exercises. You are not limited to what is in the course pack.
• Share your experiences with the class. Tell about how your workout was, how did you feel about the exercises, etc. Let us share stories so we can
encourage and motivate each other.

INSTRUCTOR

Catherine Joy Lariosa

[email protected]
Main number: +639563028437
Signal number: +639563028437
twitter.com/PEupdatesbyCJ