Physical Activities Towards Health and Fitness 1 Exercise Program PDF

**COLLEGE OF TEACHER EDUCATION** **Bayombong Campus** **DEGREE PROGRAM** **All Programs** **COURSE NO.** **PATHF 1** -------------------- ---------------------- ------------------ --------------------...

**COLLEGE OF TEACHER EDUCATION** **Bayombong Campus** **DEGREE PROGRAM** **All Programs** **COURSE NO.** **PATHF 1** -------------------- ---------------------- ------------------ ------------------------------------------------------ ------------ ----------- ------------ --- **SPECIALIZATION** **Mandated Subject** **COURSE TITLE** **Physical Activities Towards Health and Fitness 1** **YEAR LEVEL** **1** **TIME FRAME** **2 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** 1. **Warm-up Exercise** 2. **Flexibility Exercise** 3. **Body of the Exercise (Strength and Endurance Exercises)** -- -- -- -- 4. **Cool-down Exercise** 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. 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. 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 a fitness or to gain a specific benefit. **Cardio Workout** **Cardiovascular exercise, commonly termed 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 helps you lose weight, get better sleep, and reduce your risk for chronic disease.** **Examples of cardio exercises are brisk walking, jogging/running, jumping rope, and the now very popular Zumba.\ ** VI. **LEARNING ACTIVITIES** **RUBRICS:** **Criteria** **%** ---------------------- -------- **Execution/Form** **30** **Organization** **30** **Creativity** **30** **Overall attitude** **10** VII. **ASSIGNMENT** 1. **What are the dangers of not following the phases of exercise program?** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** 2. **Should individuals with poor fitness level and with health conditions stay away from exercise? Why or why not? If not, what should they do?** **\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_** VIII. **REFERENCES** **Prepared by:** **CARISSA MAE R. ALMENDRA** **Faculty-in-Charge**