EXERCISE FOR FITNESS

MUSCLE AND BONE

STRENGTHENING ACTIVITIES
 HOPE 1- Exercise for Fitness
Lesson 1: Introduction to Physical fitness activities
and muscle and bone activities

Lesson 2: Basic Elements of a training Program

Lesson 3: Suggested exercises for Daily Activity

log
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Learning Objectives
a. Appreciate the importance of fitness activity to daily living
b. choose exercises that suits the elements and principles of a
training program in their Daily Activity log, and
c. construct a Daily activity log considering all the principles
and elements of a training program.
How can you
say that a
person is fit
and healthy?
 - Introduction -
• Regular Physical activity and exercise can help
you stay healthy, energetic and independent as you
get older.
• Exercise plays a vital role in preventing health
diseases and stroke.
 - Introduction -
• Fitness brings many advantages and benefits to
various aspect of a person’s life. Fitness enhances an
individual’s ability to enjoy work and leisure
activities
Types of Exercise
 Aerobic Exercise
this is an activity which requires the use
of large amount of oxygen over a
prolonged period of time, and in which
will force the body through repetitive
movement to expand its capacity to
supply oxygen.
 Anaerobic Exercise
activity done in the low supply of oxygen.
It produces fat-free content energy by
using the oxygen that is present in muscle
tissue and blood, which is easily re-
supplied by normal breathing.
 Types of Exercise
Mode Intensity Performance Frequency Duration

60-80% At least 3 but not

Continous, long,
Aerobic Activities Less Intense maximum more than 6x a 20-60 minutes
sustained activities
range week

80-100%
Anaerobic 10 seconds to 2
Explosive and short More Intense maximum 3-4 days per week
Activities minutes
range
BASIC ELEMENTS OF
TRAINING PROGRAM
 Warm-up
• The warm-up should last approximately 10-15 minutes
• You should not wait longer than 15 minutes to get started
in activity following the warm-up.
• The warm-up should begin with 2- or 3-minutes light
jogging to increase metabolic rate and core temperature.
• It should be followed by a period of flexibility exercise in
which the muscles are stretched to take advantage of the
increase in muscle elasticity.
 Work-out
• A period of physical exercise
that you do in order to improve
your fitness, ability, or
performance

• (Focused activity or training)

 Cool down
• Helps in returning the blood to
the heart for reoxygenation,
thus preventing a pooling of the
blood in the muscles of the
arms and legs. Such period last
about 5-10 minutes.
DAILY ACTIVITY LOG
Daily Activity Log
• These activities aim to compare and improve the student’s
Body Mass Index (BMI) in a short time as a test.
➢ Can be used to assess body composition
➢ Calculated by dividing the weight in kilograms by the height in
meters squared Example: wt=77 kg Ht= 1.73 m
➢ Square the height in meters (1.73 x 1.73=2.99 m2)
➢ Divide the weight by the height squared (77.3 kg/2.99 m2)
Classification of BMI
Underwight < 18.5 kg/m

Normal Weight 18.5-24.9 kg/m

Over Weight 25-29.9 kg/m

Obesity (class 1) 30-34.9 kg.m

Obesity (class 2) 35-39.9 kg/m

Extreme Obesity
>40 kg/m
(class 3)
 NAME: DATE:
SECTION
BODY MASS INDEX
Pre:
Post:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Warm Up:
Warm Up: • Stationary Jogs
• Stationary Jogs • Jumping Jacks
• Jumping Jacks • Stretching
• Stretching
Circuit 1:
Work Out Proper: Note: Perform all the
Warm Up:
• Plank Jacks (1 set, 30 exercises in 30 seconds
seconds) with 1 minute
Work Out Proper:
• Triceps dips (1 set,10 rest/interval in between
repetitions) exercises.
Cool Down:
• Leg raises (1 set,10-15 • Plank
repetitions) •Modified Burpees
• Jumping Jacks
Cool Down:
• Slow Walks Cooldown:
• Stretching • Slow Walks
• Stretching
PRINCIPLES
OF A
TRAINING
PROGRAM
OBJECTIVES

A. Understand different concepts under the

principles of a training program.

B. apply the different principles of training in

coming up with their daily activity log.

C. demonstrate the different exercises listed on

their daily activity log.
 TRUE OR FALSE?
Type in your answers in the chat box

• The purpose of principles of training is for effective training.

• FITT stands for Frequency, Intensity, Time and Team
• Adaptation occurs during the training.
• Variance is simply variation of training exercise
• There are 3 principles under FITT
QUICK RECALL:

F.I.T.T PRINCIPLES

FREQUENCY
INTENSITY
TIME
TYPE
PRINCIPLES
OF A
TRAINING
PROGRAM
 • SPECIFICITY
• This principle relates to the type of
training that you do. It should be specific
to you and your sport.

• The training that you are doing should

focus on improving a specific ability/skill
that is needed in the sport.
 2. ADAPTATION
• The body will react to the training loads
imposed by increasing its ability to cope
with those loads. Adaptation occurs
during the recovery period after the
training session is completed.

• Over time the body becomes accustomed

at a given level of physical activity. This
adaptation results in improved efficiency,
less effort and less muscle breakdown at
that level.
 3. OVERLOAD AND PROGRESSION

• To increase strength and endurance, you need to add

new resistance or time/intensity to your efforts. This
principle works in concept with progression.

• In order to progress and improve our fitness, we

have to put our bodies under additional stress.
Applying this training principles will cause long-term
adaptations, enabling our bodies to work more
efficiently to cope with this higher level of
performance.
 4. VARIANCE
• Try to vary your training, to keep you
interested and to give your body a
different challenge. Remember a
change is as good as a rest.

• Variance is simply variation of

training exercise; Athletes do this for
them to lose familiarity during
training.
5. REVERSIBILITY
• Basically, if you stop training then the
improvements you have made will be
reversed. If you are ill or have a
holiday and do not train for a period
of time (even as little as a week) you
may not be able to resume training at
the point where you left off.

• Reversibility is simply not engaging

in training.
6. INDIVIDUALITY
• Everyone is different and responds
differently to training. Some people are
able to handle higher volumes of
training while others may respond
better to higher intensities. This is
based on a combination of factors like
genetic ability, predominance of muscle
fiber types, other factors in your life,
chronological or athletic age, and
mental state.
6. INDIVIDUALITY
• Training must be related to the athlete's
age and gender, their injury status and
fitness level. Any training that fails to
be relevant to the individual will fail to
motivate the athlete and will prove to
be unsuccessful in the long term.
7. REST AND RECOVERY
• The body cannot repair itself without
rest and time to recover. Both short
periods like hours between multiple
sessions in a day and longer periods
like days or weeks to recover from a
long season are necessary to ensure
your body does not suffer from
exhaustion or overuse injuries.
7. REST AND RECOVERY

• Athletes often neglect this.

• At the basic level, the more you train
the more sleep your body needs, despite
the adaptations you have made to said
training.
LESSON 2:
CIRCUIT
TRAINING
 CIRCUIT TRAINING
• Circuit training is a style of workout where you engage into cycle of different
exercises. These exercises mainly focus on muscular strength, muscular endurance and
cardiovascular endurance.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 1
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 2
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 2
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 2
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 2
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 CIRCUIT 2
• Perform 30 seconds of continuous exercises and 1 minute of rest/interval in between
exercises.
 REFERENCES
• GAAL, M. (2012). 7 PRINCIPLES FOR EXERCISE AND SPORT TRAINING. USA TRIATHLON. RETRIEVED ON
MARCH 13, 2021FROM HTTPS://WWW.TEAMUSA.ORG/USATRIATHLON/NEWS/BLOGS/MULTISPORT-LAB/2012/
AUGUST/28/7-PRINCIPLES-OF-EXERCISE-ANDSPORT-TRAINING

• WALDEN, M. (2021). PRINCIPLES OF TRAINING. TEACH PE. RETRIEVED ON MARCH 14, 2021FROM
HTTPS://WWW.TEACHPE.COM/TRAINING-FITNESS/PRINCIPLES-OF-TRAINING

• PRINCIPLES OF TRAINING AND FITT. RETRIEVED ON MARCH 14,2021 FROM

HTTPS://WWW.WORKOUTAUSTRALIA.COM.AU/NEWS/PRINCIPLES-OF-TRAINING-FITT

• ANONYMOUS. (2018). PRINCIPLE OF TRAINING FITT. WORKOUT AUSTRALIA. RETRIEVED ON MARCH 14,
2021: HTTPS://WWW.WORKOUTAUSTRALIA.COM.AU/NEWS/PRINCIPLES-OFTRAINING-FITT

• HOME BASE. (2020). FITNESS EDUCATION: THE F.I.T.T PRINCIPLES. HOME BASE VETERAN AND FAMILY
CARE. RETRIEVED ON MARCH 15, 2021: HTTPS://HOMEBASE.ORG/NEWS/FITNESS-EDUCATION-THE-F-I-T-T-
PRINCIPLE/IMAGE ADDRESS