Medina Foundation College

Sapang Dalaga, Misamis Occidental

Email Address:[email protected]

COURSE CODE: PATH FIT 2 (Physical Activities Towards Health

and Fitness: Fitness Training)
2nd Semester of A.Y. 2024-2025

Introduction

Starting a fitness program may be one of the best things you can do for your health.
Physical activity can reduce your risk of chronic disease, improve your balance and
coordination, help you lose weight — and even improve your sleep habits and self-
esteem
Rationale

Fitness training balances five elements of good health. Make sure your routine includes
aerobic fitness, strength training, core exercises, balance training, and flexibility and
stretching.
Intended Learning Outcomes

 ILO1.. Craft Self-fitness program

 ILO2.. Discuss the steps in crafting self-fitness program
 ILO3.. Perform the self-training program

PRELIM
Activity
Please write your answers on the space provided for.
1. Assess your fitness level. Record the following assessment:
 Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
_____________________________________________________________________________________
 How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41
kilometers)
_____________________________________________________________________________________
 How many standard or modified pushups you can do for 1 minute?
_____________________________________________________________________________________
 How far you can reach forward while seated on the floor with your legs in front of
you?
_____________________________________________________________________________________
 Get your waist circumference, just above your hipbones.
_____________________________________________________________________________________
 Get your body mass index.
_____________________________________________________________________________________

Discussion

Fitness program: Steps to get started

1
Are you thinking about starting a fitness program? Good for you! You're only
five steps away from a healthier lifestyle.
Starting a fitness program may be one of the best things you can do for your health.
Physical activity can reduce your risk of chronic disease, improve your balance and
coordination, help you lose weight — and even improve your sleep habits and self-
esteem. And there's more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline
fitness scores can give you benchmarks against which to measure your progress. To
assess your aerobic and muscular fitness, flexibility, and body composition, consider
recording:

 Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
 How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41
kilometers)
 How many standard or modified pushups you can do at a time
 How far you can reach forward while seated on the floor with your legs in front of you
 Your waist circumference, just above your hipbones
 Your body mass index
2. Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your
fitness program, keep these points in mind:

 Consider your fitness goals. Are you starting a fitness program to help lose weight?
Or do you have another motivation, such as preparing for a marathon? Having clear
goals can help you gauge your progress and stay motivated.
 Create a balanced routine. For most healthy adults, the Department of Health and
Human Services recommends getting at least 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity a week, or a combination of
moderate and vigorous activity. The guidelines suggest that you spread out this
exercise during a week. Greater amounts of exercise will provide even greater health
benefits.
But even small amounts of physical activity are helpful. Being active for short periods
of time throughout the day can add up to provide health benefits.
Do strength training exercises for all major muscle groups at least two times a week.
Aim to do a single set of each exercise, using a weight or resistance level heavy
enough to tire your muscles after about 12 to 15 repetitions.

 Start low and progress slowly. If you're just beginning to exercise, start cautiously
and progress slowly. If you have an injury or a medical condition, consult your doctor
or an exercise therapist for help designing a fitness program that gradually improves
your range of motion, strength and endurance.
 Build activity into your daily routine. Finding time to exercise can be a challenge.
To make it easier, schedule time to exercise as you would any other appointment.
Plan to watch your favorite show while walking on the treadmill, read while riding a
stationary bike, or take a break to go on a walk at work.
 Plan to include different activities. Different activities (cross-training) can keep
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 exercise boredom at bay. Cross-training using low-impact forms of activity, such as
biking or water exercise, also reduces your chances of injuring or overusing one
specific muscle or joint. Plan to alternate among activities that emphasize different
parts of your body, such as walking, swimming and strength training.
 Try high-interval intensity training. In high-interval intensity training, you perform
short bursts of high-intensity activity separated by recovery periods of low-intensity
activity.
 Allow time for recovery. Many people start exercising with frenzied zeal — working
out too long or too intensely — and give up when their muscles and joints become
sore or injured. Plan time between sessions for your body to rest and recover.
 Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the
activity you have in mind. For example, running shoes are lighter in weight than
cross-training shoes, which are more supportive.
If you're planning to invest in exercise equipment, choose something that's
practical, enjoyable and easy to use. You may want to try out certain types of
equipment at a fitness center before investing in your own equipment.
You might consider using fitness apps for smart devices or other activity tracking
devices, such as ones that can track your distance, track calories burned or
monitor your heart rate.

4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in
mind:

 Start slowly and build up gradually. Give yourself plenty of time to warm
up and cool down with easy walking or gentle stretching. Then speed up to a
pace you can continue for five to 10 minutes without getting overly tired. As
your stamina improves, gradually increase the amount of time you exercise.
Work your way up to 30 to 60 minutes of exercise most days of the week.
 Break things up if you must. You don't have to do all your exercise at one
time, so you can weave in activity throughout your day. Shorter but more-
frequent sessions have aerobic benefits, too. Exercising in short sessions a few
times a day may fit into your schedule better than a single 30-minute session.
Any amount of activity is better than none.
 Be creative. Maybe your workout routine includes various activities, such as
walking, bicycling or rowing. But don't stop there. Take a weekend hike with
your family or spend an evening ballroom dancing. Find activities you enjoy
adding to your fitness routine.
 Listen to your body. If you feel pain, shortness of breath, dizziness or
nausea, take a break. You may be pushing yourself too hard.
 Be flexible. If you're not feeling good, give yourself permission to take a day
or two off.
5. Monitor your progress

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Retake your personal fitness assessment six weeks after you start your program
and then again, every few months. You may notice that you need to increase the
amount of time you exercise in order to continue improving. Or you may be
pleasantly surprised to find that you're exercising just the right amount to meet
your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend
or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be
an overwhelming one. By planning carefully and pacing yourself, you can
establish a healthy habit that lasts a lifetime.

Exercise

1. Make your own Fitness Program.

Assessment

Questions to answer:
1. State your fitness goal.
____________________________________________________________________________________
____________________________________________________________
2. Why self-fitness program is important?
____________________________________________________________________________________
____________________________________________________________
Reflection

Video clip making: Take video of yourself while performing the fitness program you
crafted.

Resources and Additional Resources

4
 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/

Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor
Preliminary Examination

Name: _________________________________________________________ Year & Course:

_____________

1. What are the steps to start fitness program?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

2. Why do you need to assess your fitness level? How to assess fitness level?
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

3. What are considerations in making self-fitness program?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

4. Why assembling equipment is important?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

5. How to start a fitness program? Why need to monitor the progress?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
6. Craft your self-fitness program.

5
MID-TERM
Activity
Please write your answer on the space provided for.
1. What are the elements of Fitness Training?
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

Discussion

Fitness training: Elements of a well-rounded routine

Fitness training balances five elements of good health. Make sure your routine
includes aerobic fitness, strength training, core exercises, balance training,
and flexibility and stretching.
Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping
to optimize your results, a well-rounded fitness training program is essential.

Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most
fitness training programs. Aerobic activity or exercise causes you to breathe faster and
more deeply, which maximizes the amount of oxygen in your blood. Your heart will beat
faster, which increases blood flow to your muscles and back to your lungs.
The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels
transport oxygen throughout your body — and the easier it is to complete routine
physical tasks and rise to unexpected challenges, such as running to your car in the
pouring rain.
Aerobic activity includes any physical activity that uses large muscle groups and
increases your heart rate. Try walking, jogging, biking, swimming, dancing, water
aerobics — even leaf raking, snow shoveling and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that
you get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous
aerobic activity a week, or a combination of moderate and vigorous activity. The
guidelines suggest that you spread out this exercise during a week. You can even break
up activity into shorter periods of exercise and aim to move more during the day. Any
amount is better than none.
You can also try high-intensity interval training, which involves alternating short bursts of
intense activity (around 30 seconds) with subsequent recovery periods (around three to
four minutes) of lighter activity. For example, you could alternate periods of brisk walking
with periods of leisurely walking or include bursts of jogging in your brisk walks.

Strength training
Muscular fitness is another key component of a fitness training program. Strength
training can help you increase bone strength and muscular fitness, and it can help you
manage or lose weight. It can also improve your ability to do everyday activities. Aim to
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include strength training of all the major muscle groups into your fitness routine at least
twice a week.
Most fitness centers offer various resistance machines, free weights and other tools for
strength training. But you don't need to invest in a gym membership or expensive
equipment to reap the benefits of strength training.
Hand-held weights or homemade weights — such as plastic soft drink bottles filled with
water or sand — may work just as well. Resistance bands are another inexpensive option.
Your own body weight counts, too. Try pushups, pullups, abdominal crunches and leg
squats.

Core exercises
The muscles in your abdomen, lower back and pelvis — known as your core muscles —
help protect your back and connect upper and lower body movements. Core strength is a
key element of a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your
upper and lower body muscles more effectively. So, what counts as a core exercise? A
core exercise is any exercise that uses the trunk of your body without support, such as
bridges, planks, sit-ups and fitness ball exercises.

Balance training
Balance exercises can help you maintain your balance at any age. It's generally a good
idea for older adults to include exercises to maintain or improve balance in their routine
exercises. This is important because balance tends to deteriorate with age, which can
lead to falls and fractures. Balance exercises can help older adults prevent falls and
maintain their independence.
However, anyone can benefit from balance training, as it can help stabilize your core
muscles. Try standing on one leg for increasing periods of time to improve your overall
stability. Activities such as tai chi can promote balance, too.

Flexibility and stretching

Flexibility is an important aspect of physical fitness, and it's a good idea to include
stretching and flexibility activities in a fitness program. Stretching exercises can help
increase flexibility, which can make it easier for you to do many everyday activities that
require flexibility.
Stretching can also improve the range of motion of your joints and may promote better
posture. Regular stretching can even help relieve stress and tension.
Consider stretching after you exercise — when your muscles are warm and receptive to
stretching. But if you want to stretch before a workout, warm up first by walking or
exercising for five to 10 minutes before stretching.
Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might
want to stretch at least two to three times a week after warming up to maintain
flexibility. Activities such as yoga promote flexibility, too.

Cover all the bases

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Whether you create your own fitness training program or enlist the help of a personal
trainer, your overall exercise plan should include several elements. Aim to incorporate
aerobic fitness, strength training, core exercises, balance training, and flexibility and
stretching into your exercise plan. It isn't necessary to fit each of these elements into
every fitness session but factoring them into your regular routine can help you promote
fitness for life.
Exercise
Craft your own fitness training routine that includes aerobic fitness, strength training,
core exercises, balance training, and flexibility and stretching.

Assessment
Questions to answer:
1. Discuss aerobic fitness.
____________________________________________________________________________________
____________________________________________________________
2. What are the benefits of strength training?
____________________________________________________________________________________
____________________________________________________________
3. How balance training improves adult health condition?
____________________________________________________________________________________
____________________________________________________________
4. Why core exercises important?
____________________________________________________________________________________
____________________________________________________________
5. Why stretching is important after the exercise?
____________________________________________________________________________________
____________________________________________________________

Reflection
Video clip making: Take video of yourself while performing your own fitness training.

Resources and Additional Resources

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/

Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor 8
 Mid-Term Examination

Name: _________________________________________________________ Year & Course:

_____________

1. How balance training improves adult health condition?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
2. Why do you need to assess your fitness level? How to assess fitness level?
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
3. Why core exercises important?
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
4. Why stretching is important after the exercise?
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

5. What are the benefits of strength training?

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

6. Craft your own fitness training routine

9
PRE-FINALS
Activity
Please write your answer on the space provided for.
1. Discuss the different methods of training.
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

Discussion

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The different methods of training

All methods of training need to be specific to the individual performer, component

of fitness and the activity.

Continuous training develops cardiovascular fitness

 A minimum of 20 minutes sub-maximal work.
 Target heart rate range between 60% - 80% maximum heart rate (maxHR).
 Swimming, running, cycling, walking or a combination of these disciplines.
 Disadvantage - some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by

games players

 A continuous form of training.

 Changes in speed, incline and terrain are used to provide changes in exercise
intensity.
 Aerobic and anaerobic work can be done in the quantities that suit the performer.
 Disadvantage - some urban areas have little variety of incline and terrain.

Interval training develops strength, speed and muscular endurance

 Periods of intense work interspersed with timed rest.

 A wide variety of fitness types can be developed.
 Structured in reps and sets.
 Intensity is measured by % maxHR.
 Disadvantage - maximal nature of intervals can be too challenging for some
participants.

Weight training develops strength

 An interval form of training.

 Intensity is measured in a percentage of the most weight a person can lift one time
and is known as % 1 REP MAX.
 Time is structured in reps and sets with specific timings for recovery between sets.
 Huge range of possible lifts combining machines, free weights and body weight
exercises.
 Disadvantage - many performers use poor technique while striving for an even
heavier weight.

Plyometric training develops power

 High intensity exercise involving explosive movements.

 The muscle is lengthened and then rapidly shortened to develop the explosive
capability of the muscle.
 Suitable for well-trained athletes.
 Very effective for developing power.
 Disadvantage - can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

 Essential training for all athletes in all sports and activities.

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  Time is measured by the length of hold and the recovery period between holds.
 Intensity is measured as a percentage of range of motion (%ROM).
 Disadvantage - underused by many athletes.

Circuit training

 This develops muscular endurance, strength and/or cardiovascular fitness.

 An interval form of training.
 Stations are set out that train one or more components of fitness.
 The performer moves from one station to the next with exercise periods and rest
periods.
 Circuits can be designed so that they are sport specific.

Exercise classes such as yoga, Pilates, body pump and spinning

 Very popular exercise formats.

 Yoga, body pump and Pilates are outstanding for developing core strength and
whole-body conditioning.
 Spinning develops cardiovascular fitness and muscular endurance.
 Group format helps to motivate participants to work harder.
 Disadvantage - can be costly and sometimes carries the unfair reputation of a non-
serious training method.

Factors affecting training

The choice of how to train can be affected by many factors. Some training methods such
as weight training require the use of some specialist equipment whereas others such as
interval training do not. Therefore, the availability of facilities is relevant.

Some training methods can also be very high impact and are less advisable for some
groups in society such as children or elderly people. Plyometric is a very effective
method of developing explosive power but should not be used with a child that is growing
or a performer who is overweight or less fit. The high impacts can prove damaging to
joints and muscles unless the performer is in peak condition.

Exercise
Please write your answer on the space provided for.
1. What are the factors affecting training? Why these factors need to be considered?
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________

Assessment
Questions to answer:
1. What are the disadvantages of the different methods of training stated above?
____________________________________________________________________________________
____________________________________________________________
2. How circuit training uplift your physical condition?
____________________________________________________________________________________

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 ____________________________________________________________
3. How plyometric training develops power?
____________________________________________________________________________________
____________________________________________________________
4. Discuss how weight training develops strength?
____________________________________________________________________________________
____________________________________________________________

5. Why interval training develops strength, speed and muscular endurance?

____________________________________________________________________________________
____________________________________________________________
Reflection

How these methods of training help you in crafting your own routine?
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________
__________________________________________________________________________________________

Resources and Additional Resources

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/

Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor

Pre-Final Examination

13
Name: _________________________________________________________ Year & Course:
_____________

1. What are the disadvantages of the different methods of training stated above? (5
Points)
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

2. How circuit training uplift your physical condition? (5 points)

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

3. How plyometric training develops power? (5 points)

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

4. Discuss how weight training develops strength? (5 points)

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

5. Why interval training develops strength, speed and muscular endurance? (5 points)

_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________

6. What are the factors affecting training? Why these factors need to be considered? (5
points)
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________

7. Discuss the different methods of training. (10 points)

______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
______________________________________________________________________________________
FINALS
Activity

14
 Please write your answer on the space provided for.

Each workout is tough in its own way, but if you stick with it, push through the pain and
squeeze out those extra reps at the end, your body will thank you. Plus, you will look
better than ever before. Express your opinion about the idea stated above.
___________________________________________________________________________________
___________________________________________________________________________________
___________________________________________________________________________________
Discussion

Beginner full body workout routine

To start with, we’ll be taking a look at a beginner workout routine.

This workout isn’t too difficult; though, for those new to health and fitness, it will certainly
prove challenging.

Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

 Chest – Barbell Bench Press – 4 sets of 8 reps

 Back – Lat-pulldowns – 4 sets of 10 reps
 Shoulders – Seated Dumbbell Press – 4 sets of 10 reps
 Legs – Leg Extensions – 4 sets of 10 reps
 Biceps – Barbell Bbicep Curls – 3 sets of 10 reps
 Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps

Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

 Legs – Leg Press Machine – 4 sets of 8 reps

 Triceps – Overhead Bar Extensions – 3 sets of 20 reps
 Biceps – EZ Bar Curls – 4 sets of 10 reps
 Chest – Machine Chest Press – 4 sets of 10 reps
 Back – T-Bar Row – 4 sets of 10 reps
 Shoulders – Lateral Raises – 3 sets of 20 reps

Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

 Shoulders – EZ Bar Upright Rows – 3 sets of 15 reps

 Back – Close-Grip Pulldowns – 4 sets of 12 reps
 Chest – Cable Fly – 4 sets of 10 reps
 Legs – Lunges – 3 sets of 10 reps per leg
 Triceps – Skullcrushers – 3 sets of 15 reps
 Biceps – Hammer Curls – 3 sets of 12 reps

Intermediate workout

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Day 1: Chest, Shoulders and Triceps

Chest

 Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps

 Incline Dumbbell Bench Press – 3 sets of 10 reps
 Chest Dip – 3 sets of MAX reps

Triceps

 Skullcrushers – 3 sets of 8-10 Reps

 One Arm Dumbbell Extension – 3 sets of 10 reps
 Tricep Extension – 3 sets of 10 reps

Shoulders

 Barbell Front Raise – 4 sets of 12 reps

 Dumbbell Lateral Raise – 4 sets of 15, 12, 8, 8 (adding weight) reps

Day 2: Back and Biceps

Back

 Wide Grip Pull Up 3 sets of MAX reps

 Lat Pull Down – 3 sets of 10 reps
 Straight Arm Lat Pull Down – 3 sets of 10 reps
 Machine Reverse Fly – 3 sets of 10 reps
 Upright Row – 3 sets of 8-10 reps

Biceps

 Standing Barbell Curl – 3 sets of 8-10 reps

 Preacher Curl – 3 sets of 10 reps
 Incline Dumbbell Curl – 3 sets of 10 reps

Day 3: Legs

Quads, Glutes and Hamstrings

 Squat – 4 sets of 10,10,8,8 reps

 Dumbbell Lunge – 3 sets of 8 on each leg
 45 Degree Leg Press – 3 sets of 12 reps
 Leg Curl – 3 sets of 15 reps
 Leg Extension – 3 sets of 15 reps

Calves

 Standing Calf Raise – 5 sets of 10,8,8,8,6 (heavy)reps

 Seated Calf Raise – 5 sets of 15 (light) reps

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Day 4: Shoulders, chest, and Triceps

Chest

 Barbell Bench Press – 3 sets of 10, 10, 8 reps

 Dumbbell Flys – 3 sets of 10 reps
 Cable Crossovers – 3 sets of 10 reps

Triceps

 Close Grip Bench Press – 4 sets of 10, 10, 8, 6 reps

 Lying Dumbbell Extension – 3 sets of 10 reps
 Tricep Kickback – 3 sets of 10 reps

Shoulders

 Seated Dumbbell Press – 4 sets of 10, 10, 8, 8 reps

 One Arm Cable Lateral Raise – 3 sets of 12 reps

Note:

Every second week superset bench press and dumbbell flys.

Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the
movement.

Day 5: Back and Bis

Back

 Seated Row – 4 sets of 10 reps

 Bent Over Barbell Row – 3 sets of 10 reps
 Bent Over Row – 3 sets of 12 reps
 Smith Machine Upright Row – 3 sets of 8-10 reps

Biceps

 Cable Curl – 4 sets of 8-10 reps

 Concentration Curl – 3 sets of 10 reps
 Reverse Barbell Curl – 3 sets of 10 reps

Advanced Workout Routine

Day 1: Chest & Back

 Barbell Bench Press – work up to a 5 rep max for the day

o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
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 o Set 5 at 90% – 1 set of 5 reps
o Set 6 at 100% – 1 set of 5 reps
 Incline Dumbbell Press – 3 sets of 6-8 reps
 Dips – 3 sets of 6-10 reps
 Pullups – 3 sets of 5-8 reps
 Pendlay Rows – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

 Squats: work up to a 5 rep max for the day

o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o Set 6 at 100% – 1 set of 5 reps
 Leg Press – 3 sets of 6-10 reps
 Stiff-Legged Deadlift – 5 sets of 5 reps
 Hamstring Curls – 3 sets of 6-8 reps
 Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

 Military Press or Dumbbell Press – 3 sets of 6-8

 Lateral Raises – 5 sets of 10 reps
 Barbell Curls – 5 sets of 6-10 reps
 Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Rest

It’s your rest day. Rest your muscle to prepare for the next round of training.

Day 5: Chest, Shoulders, & Triceps

 Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps

 Incline Dumbbell Press – 3 sets of 6-10 reps
 Hammer Strength Press – 3 sets of 10 reps
 Cable Flys – 3 sets of 12-15 reps
 Lateral Raises – 5 sets of 15-20 reps
 Reverse-Grip Pull-Downs – 5 sets of 15-20 reps

Day 6: Back & Biceps

 Barbell Rows – 5 sets of 20-8 (Pyramiding) reps

 Barbell Shrugs – 3 sets of 15-20 reps
 Rack Deadlifts – 3 sets of 10-12 reps

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  Pullups – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

 Front Squats – 5 sets of 20-8 (Pyramiding) reps

 Leg Extensions – 5 sets of 10 reps
 Hamstring Curls – 5 sets of 6-10 reps
 Seated Calf Raise – 5 sets of 6-10 reps
 Standing Calf Raise – 3 sets of 8-12 reps

Exercise
Please write your answer on the space provided for.

1. State your Fitness Goals That Will Help You Live a Healthier Life This Year.
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________

Assessment
Questions to answer:

1. Do you want to stay healthy? Write your Home Friendly Workout Plan.
__________________________________________________________________________________________
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Reflection

Video Making: take video of yourself while performing your Home Pandemic-Friendly
Workout Program.

Resources and Additional Resources

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/

Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor
Final Examination

Name: _________________________________________________________ Year & Course:

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1. Why Fitness Goal is important?

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 2. Craft your fitness goal of today? Explain.
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3. Craft Fitness routine for yourself while staying at home.

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