Republic of the Philippines

NUEVA VIZCAYA STATE UNIVERSITY

Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2024-2025

COLLEGE OF TEACHER EDUCATION

Bayombong Campus

DEGREE PROGRAM All Programs COURSE NO. PATHF 1

SPECIALIZATION Mandated Subject COURSE Physical Activities Towards Health and
TITLE Fitness 1
YEAR LEVEL 1 TIME FRAME 8 Hrs. WK NO. 10-13 IM NO. 4

I. UNIT TITLE
Unit IV: EXERCISE PROGRAM

II. LESSON TITLE

Lesson 1: Phases
Lesson 2: Principles
Lesson 3: Cardio Workout

III. LESSON OVERVIEW

This lesson encompasses the phases and principles of exercise program. It gives emphasis on
proper execution of the principles of exercise as applied in cardio work out.

IV. DESIRED LEARNING OUTCOMES

At the end of the lesson, the students should be able to:

1. discuss the phases and principles of exercise program; and
2. create and perform an exercise program.

V. LESSON CONTENT

THE EXERCISE PROGRAM

Exercise is generally regarded as beneficial to one’s health and well-being. These are physical
activities that make the body fit for the demands on it. They are a set of body movements to promote
general fitness and are used to correct minor postural defects.

Exercises are an integral part of conditioning the body. Proper exercise helps to reduce tension
and to maintain good health. Exercises increase respiration and circulation of the blood. By increasing
the need for the oxygen, exercise makes you breathe more deeply and by contracting the muscles,
it helps push the blood to the heart.

Phases

1. Warm-up Exercise

It is sometimes called limbering up; it is the initial phase of any exercises program. It serves to
elevate the body temperature to prepare the muscles for any major activity. By warming up, the
muscles are provided with the sufficient amount of blood and oxygen supply so that they will contract
more efficiently. Athletes who directly engage in vigorous activity without warming up run the risk of
experiencing muscle cramps and spasm.

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be reproduced for
educational purposes only and not for commercial distribution.”
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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2024-2025

To prevent this, it is recommended that the individual must first go through the first stage – the
warm-up so that the muscles can slowly adapt to the demands of the activity. Warming up the muscles
will only take around 5 to 10 minutes depending on the fitness level. In most cases, a good indicator
of an individual is already warmed up is the onset of sweating. Few examples of warm-up activities
are slow paced walking, jogging, and stationary bicycling.

2. Flexibility Exercise

It usually follows after the warm-up phase. Body flexibility is achieved by using the different
stretching approaches. These include ballistic, static, passive and proprioceptive neuro-muscular
facilitation stretching exercises.

Currently, the most acceptable and most effective stretching method is the static stretching
exercise. Each stretch is held for a period of time and performed in slow pace that allows the muscles
and other connective tissues surrounding the joint to stretch far enough to its full range.

In addition, the stretcher is the best judge to determine the extent of the stretch during an exercise,
thus the risk of muscle injury appears to be minimal.

3. Body of the Exercise (Strength and Endurance Exercises)

The body of the exercise includes both strength and endurance exercises. Strength
training/exercise includes calisthenics and the use of equipment. In calisthenics, the participant uses
his or her own weight to achieve the desired muscular strength and muscle form. In addition, only a
minimal space is required to execute the exercises. Basically, the body of exercise is the most intense
part of the exercise program.

The following are suggested exercises that develop the major muscles of the body:
CALISTHENICS EXERCISES TARGET MUSCLES
Abdominal Curl Rectus abdominis
Push-up Triceps and Pectorals
Abdominal Twist Internal & external oblique muscles
Chest up Latissimus dorsi, gluteus maximus, hamstring
WEIGHT TRAINING EXERCISES TARGET MUSCLES
Preacher Curl Biceps
Chest Fly Pectorals, deltoids, triceps, forearms
Pulldown Latissimus dorsi, triceps, forearms, rear deltoids
Bench Press Pectorals, triceps, front deltoids, trapezius,
upper and lower back muscles
4. Cool-down Exercise
It serves to gradually taper off the body from the stress of exercises. It is as important as warming
up because it keeps the blood circulating properly around the body to prevent the individual from
experiencing some form of dizziness.
Cooling down creates a pressure against the veins of the circulatory system to permit the blood
flow in one direction going to the heart. Without cooling down, there is a possibility that the blood will
pool around the lower extremities, depriving the brain of blood and oxygen. Thus, some of those who
suddenly stop the vigorous activity experience dizziness or even pass out.

Benefits of Exercises
1. Exercise controls weight.
2. Exercise combats health conditions and diseases.
3. Exercise improves mood.
4. Exercise boosts energy.
5. Exercise promotes better sleep.
6. Exercise is a form of recreation.
“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be reproduced for
educational purposes only and not for commercial distribution.”
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 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2024-2025

Principles

1. Overload. This principle refers to the observation that a body system must be exercised at a level
beyond which it is presently accustomed. A specific body system gradually adapts to this overload
until it reaches a state where adaptation is no longer observed. By and large, training consists of
systematically exposing selected physiological systems to intensities of work that exceed those
to which the system is already adapted.

2. Progression. The principle states that the amount and intensity of your exercise should be
increased gradually. It rejects ‘no pain, no gain theory’.

3. Specificity. It states that benefits associated with the training stimulus can only be achieved when
it duplicates the movements and energy systems involved in the exercise. In other words, training
effects are highly specific to the particular physiological systems overloaded, to the particular
muscles used, and more specifically to the particular muscle fibers recruited to perform the work.

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

5. Recovery. It refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins. For instance, explosive-type activities which last for 5-10
seconds (such as 100 m track races) will require at least 2–3 minutes to completely restore the
utilized adenosine triphosphate (ATP) energy source in the muscle. Likewise, in an exercise
program, the body should be given time to rest in between training days to allow the muscles and
other physiological systems to recover from the immediate effects of training.

6. Reversibility. The principle simply states that if an individual stops to exercise, the body returns
to its initial level of fitness.

The F.I.T.T. Formula

There are four (4) factors that are important in determining how much physical activity is enough.
1. Frequency. It refers to ‘how often’ you do the physical activity. Physical activity can only be
beneficial if done several days a week. The frequency depends on the fitness you want to develop.
Ex. lose fat (daily); develop strength (at least twice a week)
2. Intensity. It refers to ‘how hard’ you perform the physical activity. It is determined by the type of
activity you do and the fitness you want to develop. Ex. Amount of weight you lift is used to
determine intensity for building strength.
3. Time. It refers to ‘how long’ you do the physical activity. It depends on the type of activity and the
part of fitness you want to develop. Ex. To build cardiovascular fitness, you need to be active
continuously for about 15-30 minutes, depending on your fitness level.
4. Type. It refers to the type of activity you do to build a specific part of fitness or to gain a specific
benefit.

Cardio Workout
Cardiovascular exercise, more commonly termed as cardio or aerobic exercise, is essential for
good health. It gets your heart rate up, essentially making the heart pump blood faster. His delivers more
oxygen throughout your body, which keeps your heart and lungs healthy. Regular cardio exercise also
help you lose weight, get better sleep, and reduce your risk for chronic disease.

Examples of cardio exercise are brisk walking, jogging/running, jumping rope and the now very
popular Zumba.
“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be reproduced for
educational purposes only and not for commercial distribution.”
NVSU-FR-ICD-05-00 (081220) Page 3 of 5
 Republic of the Philippines
NUEVA VIZCAYA STATE UNIVERSITY
Bayombong, Nueva Vizcaya
INSTRUCTIONAL MODULE
IM NO.: IM-PATHF 1-1STSEM-2024-2025

VI. REFERENCES
Anderson, Tim (nd). Regain and rebuild your original strength through crawling. Breaking muscle.
Retrieved Oct 29, 2020 from https://breakingmuscle.com/fitness/regain-and-build-your-original-
strength-through-crawling

Bawden, Mary (nd). Locomotor and non-locomotor movement. Soul to Sole Choreography. Retrieved
Nov 2, 2020 from https://www.soultosolechoreography.org/locomotor-and-non-locomotor-
movement/

Bell, Melissa (Dec 1, 2016). Fun crawling exercises – how and why you should crawl. The health
science journal. Retrieved Oct 29, 2020 from https://www.thehealthsciencejournal.com/21-fun-
crawling-exercises-crawl/

Dahl, Michael (2018). Locomotion! Cantata Learning: USA

Hurst, Ryan (May 7, 2017). How to jump train for power, precision and control. GMB Fitness.
Retrieved Oct 30, 2020 from https://gmb.io/jump-tutorial/

Levi, Anthea (Dec 2, 2016). Why crawling is theultimate total-body exercise. Health. Retrieved Oct
29, 2020 from https://www.health.com/fitness/crawling-core-exercise

Quinn, Elizabeth (Oct 26, 2020). How to safely land a jump during sports. VeryWell Fit. Retrieved Oct
30, 2020 from https://www.verywellfit.com/how-to-safely-land-a-jump-3119996

Sedman, Joel (Oct 28, 2020). Master your landing and jumping mechanics. Advanced Human
Performance. Retrieved Oct 30, 2020 from
https://www.advancedhumanperformance.com/blog/jumping-landing-eccentric-isometrics

Prepared by:

MARIELO DG. CADIZ

“In accordance with Section 185, Fair Use of Copyrighted Work of Republic Act 8293, the copyrighted works included in this material may be reproduced for
educational purposes only and not for commercial distribution.”
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