Module-for-PATH-FIT-2
Module-for-PATH-FIT-2
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
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)
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How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41
kilometers)
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How many standard or modified pushups you can do for 1 minute?
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How far you can reach forward while seated on the floor with your legs in front of
you?
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Get your waist circumference, just above your hipbones.
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Get your body mass index.
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Discussion
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.
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
Assessment
Questions to answer:
1. State your fitness goal.
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2. Why self-fitness program is important?
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Reflection
Video clip making: Take video of yourself while performing the fitness program you
crafted.
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https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/
Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor
Preliminary Examination
2. Why do you need to assess your fitness level? How to assess fitness level?
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MID-TERM
Activity
Please write your answer on the space provided for.
1. What are the elements of Fitness Training?
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Discussion
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.
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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.
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2. What are the benefits of strength training?
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3. How balance training improves adult health condition?
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4. Why core exercises important?
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5. Why stretching is important after the exercise?
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Reflection
Video clip making: Take video of yourself while performing your own fitness training.
Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor 8
Mid-Term Examination
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PRE-FINALS
Activity
Please write your answer on the space provided for.
1. Discuss the different methods of training.
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Discussion
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The different methods of training
Circuit 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?
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Assessment
Questions to answer:
1. What are the disadvantages of the different methods of training stated above?
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2. How circuit training uplift your physical condition?
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3. How plyometric training develops power?
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4. Discuss how weight training develops strength?
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Reflection
How these methods of training help you in crafting your own routine?
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Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor
Pre-Final Examination
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Name: _________________________________________________________ Year & Course:
_____________
1. What are the disadvantages of the different methods of training stated above? (5
Points)
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5. Why interval training develops strength, speed and muscular endurance? (5 points)
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6. What are the factors affecting training? Why these factors need to be considered? (5
points)
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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.
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Discussion
This workout isn’t too difficult; though, for those new to health and fitness, it will certainly
prove challenging.
Intermediate workout
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Day 1: Chest, Shoulders and Triceps
Chest
Triceps
Shoulders
Back
Biceps
Day 3: Legs
Calves
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Day 4: Shoulders, chest, and Triceps
Chest
Triceps
Shoulders
Note:
Back
Biceps
Day 2: Legs
Day 4: Rest
It’s your rest day. Rest your muscle to prepare for the next round of training.
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Pullups – 3 sets of 6-10 reps
Pulldowns – 3 sets of 6-10 reps
Day 7: Legs
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.
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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.
Prepared by:
DR. JEPHONE P. YORONG
Part-Time Instructor
Final Examination
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2. Craft your fitness goal of today? Explain.
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