PHYSICAL

EDUCATION
REPORT
Group Members:
Nova Sereño
Imee Agcol
Catherine Saruay
Jonalyn Patoc
Mary Abrea
Chrystal Abejero
 DEVELOPing a
personal fitness
plan
OBJECTIVES:
• know the basic characteristics of
fitness goals
• describe the process of goal-
setting.
• Identify your fitness goais, and
• explain the steps in designing a
fitness plan
FITNESS GOALS
• Fitness goals need to be Specific, Measurable,
Attainable, Realistic, and Timed (SMART).
• Set goals that are relevant to you.
• Goals that you have personally set can
challenge you more and help you be
consistent
than those set by others for you.
• Setting goals and making a commitment to
strive for their attainment relates to your
self-
efficacy or confidence in your ability to
overcome barriers and perform a particular
behavior.
• Monitor yourself periodically by keeping
record so
you will see what it is that you have achieved.
SPEED, agility and reactivity instead
of dynamic speed.

-In principle, stability precedes strength,

and strength comes before power.
-These routines are particularly beneficial
to those who compete in sports to
optimize their performance as well as
reduce the risk of injury.
Weight Management instead of
weight loss.

-This is good for people who have a fair

amount of weight to lose because of
excessive body fat, and are willing to work
hard to achieve this.
-It is about keeping your heart rate up
over a prolonged period (low-intensity) or
over a short period only for high- intensity
exercise bouts.
Specificity -simply means identifying and
focusing on a fitness
component. Exercises must
then be performed in
accordance with this target
component.

-means that for muscles to become

stronger, it must work against a load Overload
that is greater than what is usually or
normally encountered. Proper and
systematic overloading can effectively
increase strength, flexibility, and
endurance of the muscles. However,
this does not mean starting out with
strenuous exercises as this may cause
Progression -means that once muscles adapt to
an overload, it should be gradually
increased. This means lifting heavier
weights, stretching farther, and/or
exercising longer. Remember that as
your fitness improves, continuously
increase the load until you reach the
optimum level or amount of physical
activity.

Regularity
-means that for exercise to be effective
in developing fitness, it must be done
frequently enough, with sufficient
intensity and for a period of time.
 Regularity
Mode - what exercises you should
do

Frequency - how often you should

exercise

Intensity-how hard you should

exercise

Time-how much time you should

spend
exercising
The Process of Setting
Fitness Goals
-The process of setting health or fitness
goals starts with a thorough assessment of
es current health and capabilities.
Clarify your needs and wants.
-Start by focusing on your current health status and on
areas for improvement. Usually two concerns go together.
For instance, if you are overweight, you may feel that losing
weight is a way to achieve normal weight. With this
decision. choosing whether to go on a diet or an exercise
program or both should be made.

Be specific with the lifestyle

components involved
-More often, identifying the lifestyle components related to
your area of concern are not exactly determined or
considered. This gives you an idea of your specific
nutritional, recreational, or sedentary working styles. You
should be able to describe present behaviors with regard to
these components and explore the consequences of these
behaviors
Explore tentative goals and
possible solutions.
-After identifying lifestyle components involved and the
behaviors that are related to it, try exploring some
possibilities and be able to weigh advantages and
disadvantages or good points and bad points. Then, make a
decision about which would be the best solution to try first.

Analyze the forces and pressures that

influence behaviors.
-There are various factors that affect or influence people
from changing their lifestyle habits. Even if they know that
they need to change, some still cling to the old habits or
patterns of behavior.
it is possible to lessen the effect of forces and pressures
that hinder healthy change and strengthen those that
promote. If the benefits derived from the old behavior have
kept you from changing it, think of other ways to obtain
similar benefits.
Make specific plans for change
including resources and time
frame.
-The first step to effect real change in your life and health is
to identify pecific goals plan and a to aim for and useful
strategies for change. You need a detailed schedule to
follow.
 Fitness Program Components
-Cardiovascular endurance is the mainstay in any fitness
program. Recommended forms of activity for improvement of
cardiorespiratory fitness and cardiovascular health usually
focus on larger muscles of the body and include activities like
walking, jogging, cycling, swimming, hiking, cycling, etc.

Static stretching
-moves a muscle into a position wherein the muscle is
stretched slightly beyond its normal range of motion. You can
feel a slight discomfort but it should not be painful. The
stretch is, then, held for 10-30 seconds.
 Ballistic stretching
-an exaggerated form of dynamic stretching which utilizes
bouncing motion to move a muscle beyond its normal range.
This type of stretching exercise has potential to cause injury if
muscle is not properly warmed up, and if bouncing is too
forceful and rapid.

Proprioceptive neuromuscular
facilitation (PNF)
-utilizes and integrates the nervous and muscular systems to
enhance flexibility.
Passive stretching occurs when the individual allows the
muscle and tendon to stretch naturally, without additional
force being applied.
 Active stretching
-involves taking the muscle beyond its normal range of motion
with assistance.
Fitness Program Initiatives
It recognizes that indeed there are several hindrances that
limit participation. It takes a lot of collaboration and
cooperation from among the school community, family
members, and stakeholders of the community in
organizing and implementing sports programs, hence,
planning and proper mordination are necessary. During the
planning process, the following must be uken into
considerations; elements; schedule of activities, the
needed resources such as facilities, equipment,
trainers/coaches, promotional materials, and most
especially, the target clientele/participants.

-Initiatives can be carried out in any of three settings: at

home, in school, and in the community.
Starting your Fitness Plan
-Evaluating General Fitness Goals. Physical activities serve
many purposes. You may choose between a fitness-for-
health plan and fitness-for-skill plan, which is more
ambitious than the other.

fitness-for-health plan
-suits those who want to gain the health benefits of basic
fitness: flexibility, muscular strength and endurance,
cardiovascular fitness, improved body composition,
relation, and improved emotional health

Assessing Fitness Needs

-Once general fitness goals have been set and established,
an essential part of fitness planning is assessing your
current fitness level. You may choose tests that will assess
health-related and skill-related firness components.
Planning Your Own Program
-This time you are almost ready to begin. Start deciding
which physical activities or sports you will undertake, how
often, how hard, and how much time you will spend. Be
guided by the basic training principles.

Playing it Safe. Getting

Medical Approval
-Safety is of paramount concern.It is advisable to get
medical clearance from medical personnel before
beginning a fitness program. There are a number of
medical conditions that can he aggravated by physical
exertion and the possibility of having such conditions
should be ruled out first by a medical examination.
Deciding When and Where to
Exercise.
-There are two other concerns that need to be considered
before executing your plan. While everything seems to be
okay, there is still a possibility of failure that may happen
if things do not work out as planned.

No particular time is best

-The time you choose should depend on your most
convenient and available time. Remember the time of the
day that is extremely hot and humid which may result in
increase in body temperature or even heatstroke.

Select places for the

physical activity
-The choice depends on the type of exercise selected.
Some activities require special equipment and facilities
while some can be done almost everywhere.
Staying with Your Plan and
Modifying It.
-Most adults who start exercising would eventually quit for
various reasons. The challenge here is how to avoid giving
up. Just like any other plan, thinking ahead and anticipating
possible problems may help. Be sure that you set realistic
fitness goals and know exactly how much improvement to
expect.
Sports-related Careers
-Participation in fitness and sports acivities is at an all-time
high. This is accepected to continue as indicated by the sale
of fitness and sports products and erchandise, which include
sports and fitness equipment, sports apparel and Forwear.
Aside from the growing sporting goods industry, spectator
interest in all sports at all levels is likewise increasing.
Careers in Sports Management
-Sports management is any combination of skills related to
planning. organizing, directing, controlling, budgeting,
leading, and evaluating within the context of an
organization whose primary product or service is related to
sport
 Other Sport Careers
Professional Athletics. Those highly skilled athletes may want
to pursue a career in professional athletics. Many people
aspire of becoming an athlete but only few can achieve this
goal.
Officiating. This career can start in school intramurals and
progress to interscholastic tournaments and organized sports
leagues or associations. In officiating, one must not only be
adept with the rules but must train in

Entrepreneurship.This career is appropriate for individuals

who are innovative and creative in developing products and
services that address public's needs and interests.

Coach/Trainer. Even professional athletes need good

coach/trainer that will guide them during training and
competition.
Sports Science and Medicine. A degree in sports science equips
you with an understanding of sports performance and the
factors that affect sports behaviors.
Thank You For
your attention