PAFIT1020-MODULE-prelim1 (1) 1.pdf

UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT (Cou...

UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT (Course Orientation) I. Course Code: PAFIT1020 II. Course Title: Movement Competency Training III. Course Description: This course reintroduces the fundamental movement patterns that consist of non-locomotor and locomotor skills which are integrated with core training to meet the demands of functional fitness and sports performance. This course is in conjunction with fitness concepts, exercise and healthy eating principles. Students will be able to adapt and transfer the movement competency in different contexts. (i.e. use of training equipment). It demonstrates content knowledge and its application within and/or across curriculum teaching areas. Demonstrate knowledge of providing timely, accurate and constructive feedback to improve learner performance. VI. Credit Units: 2 V. Course Outcomes: After the different activities learned in this course, the students must have: 1. Demonstrate fundamental movement patterns that consists of non-locomotor and locomotor skills which are integrated with core training to meet the demands of functional fitness and sports performance; 2. Demonstrate competency in all fundamental motor skills, as well as skillful performance in physical education content areas (i.e. games, sports, aquatics, dance and rhythmic activities, fitness activities, outdoor pursuits, individual and group performance activities; 3. Achieve and maintain a health- enhancing level of fitness throughout the programs; 4. Apply correct biomechanical principles of core stability, breathing and alignment to all exercises; 5. Demonstrate a variety of thinking skills in planning, monitoring, assessing, and reporting learning processes and outcomes of physical activity and food log; and 6. Manifested the Augustinian recollect core values, school rules and regulation in developing the self holistically. IV. University’s VMGO VISION A Catholic University committed to the integral formation of the human person with a passion for excellence and service to Church and Society.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT CORE VALUES Service and Community Life; Interiority; Marian and Moral Integrity; Peace and Justice; Love; Passion for Excellence GOALS: The University of Negros Occidental-Recoletos translates its mission statement into the following four domains of schooling: 1. Academic: Continuing education with religion as the core to qualified persons with preferential option C for the poor from elementary to the graduate levels; 2. Non-Academic: Opening of opportunities for the development of skills and talents in the areas of sports and C cultural endeavors. 3. Community Extension: Complementation of the study programs with inter-disciplinary outreach projects that will enable the academic community to be involved in the promotion of the total development of man and 4. Research: Enrichment of existing academic programs and broadening of knowledge through functional, ethical resources for the authentic good of individuals and society. OBJECTIVES At the end of the formation, the students are expected to be: 1. Spiritually sound individuals who are Christ-centered and MARIAN-inspired. 2. Intellectually cultured individuals who can rationally and eloquently communicate their ideas and appreciate the arts as the reflections of the infinite beauty of God; 3. Morally healthy individuals who can weigh values with a great sense of accountability; 4. Physically healthy individuals who give due respect to the body, keeping it fit as a temple of the HOLY SPIRIT; 5. Culturally conscious individuals who value heritage earned by past generations, enriching it by promoting desirable traditions and rendering authentic service to the Church and the country for the common good; 6. Socially concerned individuals who are sensitive and responsive to the needs of the marginalized sector of the community and society; 7. Technically proficient individuals who are superior in useful skills in the practice of professions; and 8. Scholarly leaders of science who extend the frontiers of knowledge through experimentation and verification, bringing about a deeper evaluation of problems that will make them see the synthesis of faith, reason, culture, and life profoundly.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT VI. Course Requirements: Class Attendance, Quizzes, Written Examination, Practical Examination, Wearing of prescribed P.E. and Sports attire during class and individual activity, and food log VIII. Materials Needed: Module, Physical Fitness Test Equipment. IX. Grading System Class Standing (Quizzes, Attendance, Participation, Assignments, Oral Reports): 40% Examinations (Written/Practical): 60% 100% XI. Class Rules: 1. Always check the MS Teams for any updates about the class. 2. Regular attendance is required for all students; six (6) unexcused absences shall no longer be allowed to continue the course and will be immediately dropped from the class. 3. Students are expected to be well-groomed during classes. They must wear the prescribed P.E uniform for the duration of the session. 4. Students who arrive fifteen (15) minutes after the class’s official start time will be considered tardy. Three (3) tardiness accumulations equal one (1) absence. 5. Students should use MS Teams to contact their teacher or professor between 8 A.M and 5 P.M only, Monday through Friday. 6. Students should use their cell phones and other electronic devices only if allowed by the instructor. They must mute their phones or electronic devices before the class. 7. It is important to comply with all the outputs of this module as part of the requirements. All practices, performances, and activities should be documented and submitted on time.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT 8. Students are expected to conduct themselves ethically and adhere to the highest academic integrity standards commensurate with their university enrollment and throughout their educational endeavors at the university. Therefore, they will NOT involve themselves in plagiarism, cheating, lying, stealing, and they will NOT tolerate those who do. Those who breach the university’s academic integrity policy will face disciplinary actions as per University Student Manual. COURSE Movement Competency Training MODULE No. 1 UNIT Unit 1: Concepts and Components of Physical Fitness: COVERAGE Common Terms in Physical Fitness Physical Activity Pyramid Aerobic and Anaerobic Exercises Body types and Major Muscle Group Basic Principles of Physical Fitness Training Making Well-Informed Food Choices Functional Training and Personal Training Program DURATION A.Y. 2024-2025| 1st Semester | PRELIM | 11 Hours LEARNING OUTCOMES At the end of this module, you are expected to have: 1. Discussed the importance of Physical Education based on your actual experiences; 2. Defined the physical fitness principles and components; 3. Performed different self-testing activities using Philippine Physical Fitness Test to identify your current fitness performance; 4. Created an achievable long-term and short-term goal to be achieved at the end of the whole course. 5. Appreciated the contribution of physical fitness to the total well-being of a student. I. ENDURING UNDERSTANDING One should determine the current physical fitness performance with the use of standardized physical fitness tests for Filipinos. Appreciate the contribution of physical fitness to holistic health, a rich and full life by the recollect charisma with emphasis on moral integrity, justice, and peace. II. ESSENTIAL QUESTIONS 1. What are the new trends in developing physical fitness performance? 2. What are the contributions of physical education in developing physical fitness? 3. How do self-testing activities identify physical fitness performance? III. AUGUSTINIAN-RECOLLECT VALUE INTEGRATION Moral Integrity, Justice, and Peace  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT IV. Lesson Proper Direction: Check whether the concept is health-related or skill-related. Write your answer on the space provided before each number. 1. It refers to your ability to do physical tasks efficiently as it relates to a particular sport 2. It refers to the activities that focus on your overall health and longevity. 3. Run as fast as you can. 4. Sitting down with straight legs touch your toes 5. The ability of your heart, lungs, muscles, and joints to perform well. How did you determine whether the statement’s concept is health-related or skill-related? After this unit, you will learn how to identify whether the performance is for health or skill-related fitness. You may go back to this part and change your answers after this unit. Lesson 1: Physical Education Article XIV, Section 19 of the 1987 Philippine Constitution The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry. All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors. What is Physical Education? Physical education (PE) is a school subject that focuses on the development of physical fitness and the acquisition of skills related to sports and physical activities. It encompasses a variety of activities designed to promote physical health, coordination, strength, and endurance. PE classes often include exercises, games, sports, and instruction on healthy lifestyle habits. The goal is to help students develop the skills and knowledge they need to lead active, healthy lives (Bureau of Education, 2020). Objectives of Physical Education: 1. To equip students with the knowledge, skills, capacities, and values along with enthusiasm to maintain a healthy lifestyle into adulthood 2. As a way to promote weight loss in students 3. To develop motor skills 4. To instill knowledge and understanding of rules, concepts, and strategies, and 5. To teach students to work as part of a team, or as individuals, in a wide variety of competitive activities.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Objective Of Physical Education in Holistic Health: Physical Development To improve students' overall physical health by enhancing cardiovascular endurance, muscular strength, flexibility, and body composition. Skill Development: To teach students fundamental motor skills and sports-specific techniques that are essential for various physical activities and sports. Health Education: To provide knowledge about the benefits of physical activity, nutrition, and healthy lifestyle choices, fostering lifelong habits of wellness. Social Skills: To encourage teamwork, cooperation, and communication through group activities and sports, helping students develop social and interpersonal skills. Emotional Well-being: To boost self-esteem and confidence by setting and achieving personal fitness goals and experiencing success in physical tasks. Cognitive Development: To enhance students' understanding of rules, strategies, and principles related to physical activities and sports Lifelong Activity: To instill a love for physical activity and sports, encouraging students to continue engaging in physical exercise and recreation throughout their lives. Motor Skills and Coordination: To improve fine and gross motor skills and overall coordination through a variety of physical activities. SPIRITUAL DEVELOPMENT He believes in God and practices his faith for the upliftment of himself, his family, and his neighbors. Lesson 2: Concepts of Physical Fitness  Physical Fitness: The ability to perform daily activities with vigor and without undue fatigue, and with enough energy to enjoy leisure pursuits and meet unforeseen emergencies. It encompasses several dimensions including cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT  Health-Related Fitness: Focuses on aspects of fitness that contribute to overall health and well- being. It includes cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.  Skill-Related Fitness: Involves components related to athletic performance and includes agility, balance, coordination, speed, power, and reaction time.  Progressive Overload: The principle of gradually increasing the intensity, duration, and frequency of exercise to continually challenge the body and improve fitness levels.  Specificity: The concept that training should be relevant and appropriate to the sport or fitness goal for which the individual is training.  Recovery: The importance of allowing time for rest and recuperation to enable the body to repair and strengthen itself.  Individualization: Recognizing that fitness programs and goals should be tailored to an individual’s specific needs, abilities, and goals. Components of Physical Fitness 1. Cardiovascular Endurance: The ability of the heart, lungs, and circulatory system to supply oxygen to working muscles during prolonged physical activity. Assessment: Activities like running, cycling, or swimming; tests like the 1.5-mile run or VO2 max test. 2. Muscular Strength: The maximum amount of force a muscle or group of muscles can exert in a single effort. Assessment: Exercises such as weightlifting (e.g., bench press, squat) and tests like the one-rep max. 3. Muscular Endurance: The ability of a muscle or group of muscles to sustain repeated contractions or to continue applying force against a resistance for an extended period. Assessment: Activities like push-ups, sit-ups, or planks; tests such as the number of sit-ups or push-ups performed in a set time. 4. Flexibility: The range of motion available at a joint or group of joints. Assessment: Exercises like stretching or yoga; tests like the sit-and-reach test.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT 5. Body Composition: The proportion of fat and non-fat mass in the body, including muscle, bone, and other tissues. Assessment: Methods like skinfold measurements, bioelectrical impedance analysis (BIA), and body mass index (BMI). 6. Agility: The ability to change direction quickly and efficiently. Assessment: Drills like cone drills or the Illinois agility test. 7. Balance: The ability to maintain stability and control of the body while stationary or in motion. Assessment: Exercises like standing on one leg or balance beam activities. 8. Coordination: The ability to use different parts of the body together smoothly and efficiently. Assessment: Tasks such as dribbling a basketball or performing a sequence of movements in gymnastics. 9. Speed: The ability to move quickly across the ground or to move limbs rapidly. Assessment: Sprints or timed running tests. 10. Power: The ability to exert maximum force in the shortest amount of time; a combination of strength and speed. Assessment: Exercises like vertical jumps or power cleans. 11. Reaction Time: The time taken to respond to a stimulus. Assessment: Tests such as reaction time drills or simple reflex tests. Common Terms in Physical Fitness  Aerobic Exercise: Physical activity that improves cardiovascular endurance by increasing the heart rate and breathing for an extended period. Examples include running, swimming, and cycling.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT  Anaerobic Exercise: Short bursts of high-intensity activity where the body relies on energy sources stored in muscles rather than oxygen. Examples include weightlifting and sprinting.  Cardiovascular Fitness: The ability of the heart, lungs, and circulatory system to supply oxygen to working muscles during sustained physical activity.  Flexibility: The range of motion available at a joint or group of joints, which can be improved through stretching exercises.  Strength: The maximum amount of force that a muscle or group of muscles can exert in a single effort.  Endurance: The ability of a muscle or group of muscles to perform repetitive contractions or sustain a contraction over an extended period.  Body Composition: The proportion of fat and non-fat mass in the body. It is typically assessed to understand the ratio of muscle to fat.  Metabolism: The process by which the body converts food into energy. Metabolic rate can influence how quickly the body burns calories.  BMI (Body Mass Index): A numerical value derived from height and weight (weight in kilograms divided by height in meters squared). It is used to categorize individuals into different weight categories.  Recovery: The process of allowing the body to rest and repair after physical exertion. Proper recovery helps to prevent injury and improve performance. Physical Activity Pyramid is a visual tool designed to promote a balanced approach to physical activity and healthy living. It categorizes various types of physical activities and provides guidance on how to incorporate them into daily life for optimal health and fitness. UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Aerobic and Anaerobic Exercises are two fundamental types of physical activity, each with distinct benefits and purposes. Here’s a detailed overview of each: Aerobic Exercises Aerobic exercise involves activities that increase your heart rate and breathing for an extended period, typically over 20 minutes. It relies on the body's ability to supply oxygen to working muscles efficiently. Characteristics:  Sustained Effort: Performed at a moderate intensity that can be sustained for longer periods.  Oxygen Use: Uses oxygen to fuel energy production in the muscles.  Continuous Activity: Usually involves continuous, rhythmic movements. Benefits:  Cardiovascular Health: Improves heart and lung function, reducing the risk of heart disease, hypertension, and stroke.  Endurance: Enhances overall stamina and endurance.  Weight Management: Helps in burning calories and managing body weight.  Mental Health: Reduces stress, anxiety, and symptoms of depression.  Improved Circulation: Enhances blood flow and efficiency of the circulatory system. Examples:  Walking: Brisk, steady walking for an extended period.  Running: Continuous running or jogging.  Cycling: Riding a bike at a moderate pace.  Swimming: Engaging in continuous swimming laps.  Dancing: Participating in dance classes or aerobic dance routines. Anaerobic Exercises Anaerobic exercise involves short bursts of high-intensity activity where the body's demand for oxygen exceeds the supply. This type of exercise relies on energy sources stored in the muscles.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Characteristics:  High Intensity: Performed at high intensity for short periods.  Short Duration: Typically involves brief bursts of effort, lasting from a few seconds to a couple of minutes.  No Sustained Oxygen Use: The body does not rely on oxygen as the primary energy source; instead, it uses stored energy in the form of ATP (adenosine triphosphate) and glycogen. Benefits:  Muscle Strength and Power: Builds muscle strength, size, and power.  Metabolism: Increases metabolic rate and can lead to greater calorie burn even after exercise.  Bone Density: Helps in increasing bone density and reducing the risk of osteoporosis.  Improved Speed and Agility: Enhances performance in activities requiring short bursts of power and speed.  Anaerobic Capacity: Improves the ability to perform high-intensity activities. Examples:  Weightlifting: Lifting heavy weights in sets of low repetitions.  Sprint Training: Short, intense bursts of running or cycling.  High-Intensity Interval Training (HIIT): Alternating between high-intensity exercises and recovery periods.  Jumping Exercises: Activities like plyometric jumps or explosive movements.  Sprint Cycling: Short, fast-paced cycling intervals. Lesson 3: Posture Problems Posture refers to the way in which the body is held while sitting, standing, or lying down. Good posture means the body is aligned and balanced, while poor posture can lead to discomfort and health issues. Importance: Good posture supports proper alignment, reduces strain on muscles and ligaments, and promotesoverall health. Common Posture Problems Forward Head Posture: Characterized by the head jutting forward, often due to prolonged use of computersor smartphones. Rounded Shoulders: Occurs when the shoulders slump forward, commonly associated with prolongedsitting and poor ergonomics.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Kyphosis: An excessive curvature of the upper back, often referred to as a hunchback. Lordosis:An exaggerated curve in the lower back, which can lead to an overly arched lower back. Swayback: A posture where the pelvis is tilted forward, causing the abdomen to protrude and the buttocks to stick out. Flat Back: A reduction in the normal curve of the lower back, leading to a flat appearance of the back when standing. Causes of Poor Posture  Sedentary Lifestyle: Long periods of sitting, especially with poor ergonomics.  Muscle Imbalance: Weak or tight muscles affecting alignment.  Injury or Pain: Previous injuries or chronic pain can lead to compensatory postures.  Improper Ergonomics: Poor workstation setup or improper seating can contribute to posture problems.  Poor Habits: Slouching, leaning forward, or improper sleeping positions.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Consequences of Poor Posture  Musculoskeletal Issues: Back pain, neck pain, and joint discomfort.  Reduced Mobility: Limited range of motion and stiffness.  Impaired Breathing: Poor posture can compress the chest and lungs.  Digestive Problems: Compression of abdominal organs can affect digestion.  Mental Health Impact: Chronic pain and discomfort can affect mood and stress levels. Assessment and Diagnosis  Self-Assessment: Observing your own posture in a mirror or using a smartphone app.  Professional Evaluation: Consulting with a physical therapist or healthcare provider for a detailed assessment. Prevention and Improvement Strategies  Ergonomics: Setting up your workstation to promote good posture.  Exercise: Incorporating strength training, stretching, and posture-specific exercises.  Mindfulness and Awareness: Practicing conscious awareness of your posture throughout daily activities.  Regular Breaks: Taking breaks from prolonged sitting or standing to move and stretch.  Proper Footwear: Wearing supportive shoes to maintain proper alignment. Exercises and Stretches  Chin Tucks: To counteract forward head posture.  Shoulder Blade Squeezes: To strengthen upper back muscles and improve shoulder posture.  Planks and Core Strengthening: To support overall spinal alignment.  Chest Stretching: To relieve tightness and counteract rounded shoulders.  Hip Flexor Stretches: To address lordosis and swayback issues. Body types 1. Ectomorph  Characteristics: o Build: Slim, lean, and often tall. o Muscle Mass: Naturally lower muscle mass and body fat.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT o Metabolism: Fast metabolism, making it harder to gain weight.  Exercise Recommendations: Focus on resistance training to build muscle mass, with moderate cardio. Aim for heavier weights and lower reps. 2. Mesomorph  Characteristics: o Build: Muscular, well-proportioned, and athletic. o Muscle Mass: Naturally higher muscle mass with a balanced level of body fat. o Metabolism: Moderate metabolism that allows for easier weight management.  Exercise Recommendations: Balanced workout routine including resistance training and cardio. High-intensity interval training (HIIT) can be effective. 3. Endomorph  Characteristics: o Build: Wider waist, higher body fat, and often shorter stature. o Muscle Mass: Can gain muscle easily but also tends to store more body fat. o Metabolism: Slower metabolism, making it easier to gain weight.  Exercise Recommendations: Focus on cardio to manage body fat, along with resistance training to maintain muscle mass. Incorporate circuit training and keep workouts varied. Major Muscle Groups 1. Chest (Pectorals)  Major Muscles: o Pectoralis Major: Large muscle that makes up most of the chest. o Pectoralis Minor: Smaller muscle underneath the pectoralis major.  Functions: Movement of the shoulder and arm, including pushing motions.  Exercises: Bench press, push-ups, chest flyes. 2. Back  Major Muscles: o Latissimus Dorsi: Broad muscle on the back that helps with shoulder movements. o Rhomboids: Between the shoulder blades, responsible for retracting the shoulder blades. o Trapezius: Extends from the neck to the middle of the back, responsible for moving and stabilizing the shoulder blades. o Erector Spinae: Runs along the spine, responsible for extending the back.  Exercises: Pull-ups, rows, deadlifts.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT 3. Shoulders (Deltoids)  Major Muscles: o Anterior Deltoid: Front part of the shoulder. o Lateral Deltoid: Side part of the shoulder. o Posterior Deltoid: Back part of the shoulder.  Functions: Shoulder abduction, flexion, and extension.  Exercises: Shoulder press, lateral raises, front raises. 4. Arms  Major Muscles: o Biceps Brachii: Front of the upper arm, responsible for elbow flexion. o Triceps Brachii: Back of the upper arm, responsible for elbow extension. o Brachialis: Underneath the biceps, also involved in elbow flexion.  Exercises: Bicep curls, tricep dips, hammer curls. 5. Legs  Major Muscles: o Quadriceps: Front of the thigh, responsible for knee extension. o Hamstrings: Back of the thigh, responsible for knee flexion and hip extension. o Gluteus Maximus: Largest muscle in the buttocks, responsible for hip extension and outward rotation. o Calves (Gastrocnemius and Soleus): Lower leg muscles responsible for ankle flexion.  Exercises: Squats, lunges, deadlifts, calf raises. 6. Core  Major Muscles: o Rectus Abdominis: "Six-pack" muscles that run vertically along the front of the abdomen. o Obliques: Side muscles responsible for trunk rotation and lateral flexion. o Transversus Abdominis: Deepest layer of abdominal muscles that helps with core stability.  Exercises: Planks, crunches, Russian twists, leg raises.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Integration of Body Types and Muscle Groups  Tailored Programs: Customize workout programs based on body type to address individual strengths and weaknesses. For example, ectomorphs might focus more on building muscle, while endomorphs may emphasize fat loss and cardio.  Balanced Workouts: Ensure that a balanced workout includes exercises for all major muscle groups to promote overall fitness and prevent imbalances.  Nutrition: Complement exercise programs with appropriate nutrition strategies based on body type and fitness goals. Lesson 4: Basic Principles of Physical Fitness Training are fundamental guidelines that help in designing effective exercise programs. These principles ensure that workouts are safe, efficient, and aligned with fitness goals. Here’s a detailed overview of these key principles: 1. Progressive Overload To improve fitness, the workload must gradually increase beyond what the body is accustomed to. This can be achieved by increasing the intensity, duration, or frequency of exercise. Application:  Increase Intensity: Lift heavier weights, run faster, or perform more challenging exercises.  Increase Duration: Extend the length of workouts or increase the number of repetitions or sets.  Increase Frequency: Add more workout sessions per week. Goal: To stimulate physiological adaptations such as improved strength, endurance, and cardiovascular fitness. 2. Specificity Training should be tailored to the specific goals, activities, or sports you are preparing for. The body adapts specifically to the type of exercise performed.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Application: For Strength: Focus on resistance training and muscle-building exercises. For Endurance: Emphasize aerobic activities like running or swimming. For Flexibility: Include stretching or yoga routines. Goal: To ensure that the training effects are directly relevant to the individual’s goals or sport- specific needs. 3. Reversibility Fitness gains are lost if physical activity is reduced or stopped. This principle highlights the importance of consistency in maintaining fitness levels. Application: Regular Training: Maintain a consistent exercise routine to prevent loss of progress. Active Rest: Incorporate less intense activities during periods of reduced training. Goal: To minimize the loss of fitness and ensure long-term progress and maintenance. 4. Individualization Exercise programs should be customized to fit an individual’s unique needs, goals, fitness level, and abilities. Application: Personal Goals: Tailor workouts to meet specific objectives such as weight loss, muscle gain, or improving endurance. Fitness Level: Adjust the intensity and complexity of exercises based on the individual’s current fitness level. Goal: To provide effective training that suits the individual’s unique physical and personal characteristics. 5. Variation Incorporating a variety of exercises and workout routines to prevent plateaus, reduce the risk of overuse injuries, and keep motivation high.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Application: Change Workouts: Regularly vary exercises, types of activities, and workout routines. Cross-Training: Engage in different types of physical activities to work various muscle groups. Goal: To enhance overall fitness, prevent boredom, and reduce the risk of injury from repetitive strain. 6. Recovery Allowing the body adequate time to rest and repair between workouts is crucial for optimal performance and injury prevention. Application: Rest Days: Incorporate rest or active recovery days into the training schedule. Sleep and Nutrition: Ensure adequate sleep and proper nutrition to support recovery. Goal: To allow the body to repair and strengthen, thereby improving performance and reducing the risk of overtraining and injuries. 7. Overtraining Excessive training without adequate recovery can lead to decreased performance and increased risk of injury or illness. Application: Monitor Intensity: Balance the intensity and volume of workouts. Listen to Your Body: Be attentive to signs of fatigue, soreness, or injury. Goal: To avoid the negative effects of overtraining and ensure balanced and effective training. 8. Balance Ensuring that all aspects of fitness (strength, endurance, flexibility, and balance) are addressed to promote overall health and functional fitness.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT Application: Monitor Intensity: Balance the intensity and volume of workouts. Listen to Your Body: Be attentive to signs of fatigue, soreness, or injury. Goal: To avoid the negative effects of overtraining and ensure balanced and effective training. 8. Balance Ensuring that all aspects of fitness (strength, endurance, flexibility, and balance) are addressed to promote overall health and functional fitness.  UNIVERSITY OF NEGROS OCCIDENTAL – RECOLETOS BACOLOD CITY PHYSICAL EDUCATION, GENERAL EDUCATION CURRICULUM DEPARTMENT  Minerals: Inorganic elements that help with functions like bone formation, nerve function, and fluid balance. Examples include calcium (for bones), iron (for blood), and potassium (for fluid balance and muscle function).