PE1-Module-Midterm Fitness Training PDF

**PHYSICAL EDUCATION 1** **FITNESS TRAINING** Starting a fitness program may be one of the best things you can do for your health. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like [**type 2 diabetes**](https://www.betterhealth.vic.gov.au...

**PHYSICAL EDUCATION 1** **FITNESS TRAINING** Starting a fitness program may be one of the best things you can do for your health. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like [**type 2 diabetes**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-type-2), [**cancer**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cancer) and [**cardiovascular disease**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart). Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. In this module,students will be introduced to various kind of fitness activities that they may utilize to further develop their physical well-being.Students will explore the fundamental principles of fitness training including exercise routines, healthy lifestyle choices, and goal setting towardsa desired outcome. Fitness training is an essential aspect of maintaining a healthy and active lifestyle. Whether an individual seeks to improve his/her strength, endurance, flexibility, or overall well-being, engaging in a well-rounded fitness program can have a profound impact to one's physical and mental health. At the end of the module, you would be able to: - identify the different kinds of fitness training; - recognize the value of optimizing one's health through participation in physical activities - perform different fitness exercises. - create a physical activity log. **STARTING A FITNESS PROGRAM** **1. ASSESS YOUR FITNESS LEVEL** You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. A fitness test, also known as a fitness assessment, comprises a series of exercises that help evaluate your overall health and physical status. [A wide range of standardized tests is used for these exams, including body composition tests, cardio stress tests, endurance tests, and range of motion tests.] **General Health Evaluation** [Before starting a fitness program, it is important to share your medical history with your trainer and get the necessary approval from a healthcare provider to proceed.] Most fitness specialists will use one or more screening tools to help determine your baseline health. This may include obtaining vital sign measurements such as height, weight, resting heart rate (RHR), and resting blood pressure (RBP). Many trainers will also use a physical activity readiness questionnaire (PAR-Q) comprising seven or more questions about your general health. Among the questions, you may​ be asked about the medications you take, any problems you have with dizziness or pain, or any medical condition that may impair your ability to exercise. PAR-Q Form ([[https://eparmedx.com/wp-content/uploads/2022/12/ParQ-Plus-Jan-2023-Image-File.pdf]](https://eparmedx.com/wp-content/uploads/2022/12/ParQ-Plus-Jan-2023-Image-File.pdf)) **Body Composition Testing** Body composition describes the components that comprise your total body weight, including your muscles, bones, and fat.   The most [common methods for estimating body composition] include the following: - **Bioelectrical impedance analysis (BIA):** During BIA, electrical signals are sent from electrodes through the soles of your feet to your abdomen to estimate your body composition. - **Body mass index (BMI)**: BMI is a generalized calculation of body fat based on height and weight. - **Skinfold measurements**: During skinfold measurements, calipers are used to estimate how much body fat there is in a fold of skin. **Cardiovascular Endurance Testing** Cardiovascular endurance testing, **[also known as stress testing,]** measures how efficiently your heart and lungs work to supply oxygen and energy to your body during physical activity.Performing a cardio assessment test is a good idea when beginning exercise, as well as to re assess your progress. The results of a cardio test can tell you how hard you can be safely pushing your heart during exercise. **[One easy cardiovascular assessment test that is easy to perform is the YMCA step test.]** **Strength and Endurance Testing** Strength testing measures the maximal amount of force a muscle group can exert at one time. Muscle endurance testing, by comparison, measures the length of time a muscle group can contract and release before it fatigues. The exercises used include the push-up test and core strength and stability test. Sometimes, a trainer will use a metronome to see how long you can keep up with the rhythm. The results are then compared to people of the same age group and sex to establish your baseline levels. ### **Flexibility Testing** Measuring the flexibility of your joints is vital in determining whether you have postural imbalances,foot instability, or limitations in your range of motion. ### **Shoulder Flexibility Testing** Sometimes **[called the zipper test]**, shoulder flexibility testing evaluates the flexibility and mobility of your shoulder joint. Use one hand to reach behind your neck, between your shoulders, while reaching behind your back, toward your shoulders, with the other. Measure how many far apart your hands are. ### **Sit-And-Reach Testing** This is [used to measure tightness in your lower back and hamstring muscles. ]The sit-and-reach test is performed on the floor with your legs fully extended. Flexibility is measured by how many inches your hands are from your feet when reaching forward. ### **Trunk Lift Testing** Trunk lift testing is [used to measure tightness in your lower back.] It is performed while lying face-down on the floor. With your arms at your side, you would be asked to lift your upper body with just your back muscles. Flexibility is measured by how many inches you can lift yourself off the ground **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: - - - - - - - - **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: - - - - - **5. MONITOR YOUR PROGRESS** 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. **CORE STABILITY TRAINING THROUGH FUNDAMENTAL MOVEMENT SKILLS; NON-LOCOMOTOR (STABILIZATION) AND LOCOMOTOR** **Core Stability** is essential for overall strength, balance, and injury prevention. Integrating core stability exercises into fundamental movement skills can help improve your functional fitness and enhance your performance in various activities. *Core stability* training through locomotor and non-locomotor movements can benefit athletes, fitness enthusiasts, and individuals looking to improve their overall functional strength and balance. It\'s important to note that a strong core is crucial for various activities, from everyday tasks to sports performance. **Locomotor movement** is defined as "movement where the body travels through space from one location to another." Through this definition, it can be said that this type of movement mainly makes use of the feet but in other activities, a person can move from one place to another when executed. **Non-locomotor movement** is "movement that moves around the axis of the body (the spine) rather than movement which takes the body through space." Non-locomotor movement is attached movement. It stays in one place. A general recommendation to educators, parents, and policy makers is to increase children's awareness about non-locomotor abilities, and to convey the importance that they play across the lifespan. ------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **Locomotor Movement** **Definition** Walking Using both feet to move forward by steps. Running Using both feet in a generally faster speed, one foot must be off the ground at any given time while performing this activity. Jumping The body must push off from one or both feet in performing a jump and then land on both feet. This can be done either vertically or horizontally. Hopping Unlike the jump, hopping requires the body to push off using one foot only and landing on the same foot. Leaping The person takes off using one foot, covering a large distance and land on the ground using the other foot. This can be preceded with a walk or run. Skipping A combination of a step and a hop where the person steps forward with a foot and hops using the same foot while bringing the other foot forward to step and hop and switch. Galloping A forward movement that starts with one foot forward bent at the knee and pushing off from the ground before landing on the position of the other foot. Sliding This movement is done by stepping to the side or forward or backward with one foot and then closing the distance by sliding the other foot towards the former. ------------------------ ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **Non-locomotor abilities/ movement** are essential body movements that do not include traveling. They are stability abilities that include movements of limbs or body parts, and sometimes even the whole body. They are sometimes referred to as axial movements, as in revolving around an axis. ---------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **NON-LOCOMOTOR MOVEMENT** **DEFINITION** Swing It is pendular motion of a body part that can move forward and backward or side to side. Twist Is a partial rotation of body parts around an axis. Turn Is a full rotation of the body around a vertical or horizontal Full, half or Quarter turns. Shake It is a short quick vibrating movement in a body part or the whole body. Bend It is a flex of a body part at a joint. Stretch Extending a body part or the whole body. Wiggle A small or big, fast or slow curvy movement of a body body part or the whole body. Rock or Sway To shift of the body weight forward, backward, side to side or in a circular pathway. Bracing the Core We tighten all the muscles surrounding the abdomen, As we contract the abdominal muscles, the erector spinae muscles proximately go into joint action and support the back from the rear. In other words, we create a natural belt or girdle that soothes and protects the spine with muscle co-contraction. Dead bug Lift your legs so your knees are straight over your hips. On an exhale, slowly lower your right arm and left leg until they're just above the floor. On an inhale, bring them back to the starting position. Repeat on the opposite side. Bird dog Maintain a neutral spine by engaging your abdominal muscles. Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Increase the back of your neck and tuck your chin into your chest to gaze down at the floor. Plank Start in plank, inhale, and then move your backside toward your heels as you exhale. Press through your heels, and shoot yourself back out long into plank position. Repeat at a brisk pace, keeping your core pulled in the whole time. Squat The humble squat might just be the most effective exercise you can do: It engages the entire lower half of the body; including the hips, glutes, quads, hamstrings, and calves, while also hitting the core, shoulders, and back. Press-up scapular protraction and retraction Body building lore has people bench press or perform a push-up by holding the shoulder blades in retraction to eliminate the serratus anterior function of scapular protraction. This creates a greater demand on the pecs to bring the humorous into horizontal flexion. ---------------------------------------------- ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- **WELL ROUNDED FITNESS TRAINING** You may only be starting to take the first steps on the road to fitness. Or you may be excited about exercise and want to improve your results. Either way, a well-rounded fitness training plan is essential. Add the following five elements to your fitness program to have a balanced routine. **Aerobic fitness** Aerobic activity, also known as cardio or endurance activity, is the core of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply. The breathing boosts how much oxygen is in the blood. The heart will beat faster, which sends more blood flow to the muscles and back to the lungs. The better the aerobic fitness, the more efficiently the heart, lungs and blood vessels carry oxygen throughout the body. And it will likely be easier to do routine physical tasks. Aerobic activity includes any physical activity that uses large muscle groups and raises the heart rate, such as: - - - - - - - - For most healthy adults, the Department of Health and Human Services recommends 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 the course of a week. To help with weight loss or staying at a healthy weight, at least 300 minutes a week is recommended. 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 at all. You also can try high-intensity interval training, also called HIIT. HIIT involves doing short bursts of intense activity of around 30 seconds. Then you have recovery periods of lighter activity for around 1 to 2 minutes. So you can switch between brisk walking and relaxed walking, for example. Or add bursts of jogging in your brisk walks. **Strength training** Strength training is another key part of a fitness training plan. Muscular fitness can help you increase bone strength and muscle fitness. And it can help you stay at a healthy weight or lose weight. It also can improve your skills in doing everyday activities. Aim to do strength training of all the major muscle groups at least twice a week. Most gyms offer many resistance machines, free weights and other strength training tools. But you don\'t need to be a gym member or buy costly equipment to get strength training benefits. Hand-held weights or homemade weights, such as plastic soft drink bottles filled with water or sand, may work just as well. Or use low-cost resistance bands. Your own body weight counts too. Try pushups, pull-ups, setups and leg squats. **Core exercises** The muscles in the stomach area, also called abdomen, lower back and pelvis are known as the core muscles. Core muscles help protect the back and connect upper and lower body movements. Core strength is a key part of a well-rounded fitness training program. Core exercises help train the muscles to support the spine in the back. And they help to use the 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 the body without support. Some core exercises are bridges, planks, situps and fitness ball exercises. **Balance training** Balance exercises can help you keep your balance at any age. Older adults especially may think about regularly doing exercises to keep or improve balance. This is important because balance tends to worsen with age. Poor balance can lead to falls and broken bones, called fractures. Balance exercises can help older adults prevent falls and keep doing things on their own. But anyone can be helped by balance training. It can help steady, called stabilize, the core muscles. Try standing on one leg for longer periods of time to improve your stability. Activities such as tai chi can boost balance too. **Flexibility and stretching** Flexibility is an important piece of physical fitness. Aim to have stretching and flexibility activities in a fitness plan. Stretching exercises can help increase flexibility. Being more flexible can make it easier for you to do many everyday activities. Stretching can also improve the range of motion of the joints. And stretching may help with better posture. Regular stretching can even help lessen stress and tension. Think about stretching after you exercise when muscles are warm and open to stretching. Try to hold your stretches for at least 30 seconds. If you want to stretch before a workout, warm up first. Walk or exercise for 5 to 10 minutes before stretching. Try to stretch each time you exercise. If you don\'t exercise often, you might want to stretch at least 2 to 3 times a week after warming up to keep flexible. Activities such as yoga help you stay flexible too. **BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS** Basic movement patterns are realistically just a way of categorizing exercises based on their biomechanical demands. Basic exercise movement patterns are, quite simply, exercise classifications, which due to popularity have formed the foundations of exercise selection. Classifying exercises into these categories makes it easier for an individual to identify which exercise is most appropriate to use. **Classification of Basic Movement Patterns** 1. **Knee Dominant** This category is classified by movements in which the knee is the dominant lever during the exercise. The following are examples of knee-dominant exercises: - Single-Leg Squats (Pistol, Bulgarian, Knee-Tap, Elevated) - Low-Box Step up - Lunge (Forward, Backward, Lateral) - Leg Press (position-specific) - Squat (Bilateral variations). However, this is a misnomer, as it is not really either knee or hip dominant -- it's both. 2. **Hip Dominant** Though this category can include hip-hinging movements, it is used to identify all exercises in which the hip joint plays the primary role. For example, whilst the Glute Bridge is a hip-dominant movement, it is not reflective of a hip-hinging movement. Similarly, the High-Box Step-Up is also a hip-dominant movement that is not reflective of a hip hinge. The following are examples of hip-dominant exercises: - Glute Bridges - High-Box Step-Ups - Leg Press (position-specific) - Romanian Deadlift (RDL) and its variations (e.g. single-leg) - Kettlebell Swing - Squat (Bilateral variations). However, this is really a misnomer as it is not really either knee or hip dominant -it's both. 3. **Horizontal Pull** This category of exercises involves moving a weight towards the torso. Therefore, it consists of movements in the sagittal (shoulder extension) and/or transverse plane (shoulder horizontal abduction) with elbow flexion (i.e. pulling). The following are examples of horizontal pull exercises: - Inverted Row - Bench Row - Bent Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell etc) - T-Bar Row - Seated Row - Kneeling Single-Arm Row 4. **Horizontal Push** This category of exercises involves moving a weight straight out in front of you, away from the torso. Therefore, it consists of movements in the sagittal (shoulder flexion) and/or transverse plane (shoulder horizontal adduction) with elbow extension (i.e. pushing). The following are examples of horizontal push exercises: - Press-Ups - Bench Press - Standing Chest Press - Single-Arm Dumbbell Press - Kneeling Single-Arm Press 5. **Vertical Pull** This category of exercises also includes moving a load/weight vertically in relation to the torso, or at least in that direction. However, it usually consists of movements in the sagittal (shoulder extension), frontal, or transverse planes (shoulder adduction). Furthermore, this normally means its movements create shoulder extension and/or adduction with elbow flexion (i.e. pulling). The following are examples of vertical pull exercises: - Pull-Ups (Close-Grip, Wide-Grip, Supinated Grip etc) - Lat Pull-Downs - Kneeling Pull-Downs - Plank Rows 6. **Vertical Push** This category of exercises includes all exercises that move the load/weight vertically in relation to the torso, or at least in that direction. It usually consists of movements in the sagittal plane (shoulder flexion) or frontal planes (shoulder abduction). Furthermore, this normally means its movements create shoulder abduction and/or flexion and extension of the elbow (i.e. pushing). The following are examples of vertical push exercises: - Push Press - Military Press - Overhead Dumbbell Press - Seated Shoulder Press - Jammer Press 7. **Rotational and Diagonal** This category of exerciseis primarily associated with movements of a rotational nature, typically within the transverse plane. These movements may also incorporate some form of pushing and/or pulling movements. The following are examples of Rotational/Diagonal exercises: - Russian Twist - Barbell Torque - Cable Rotations - Woodchops - Lateral Medicine Ball Throw 8. **Anti-Rotation** Anti-rotation exercises are designed to challenge the lumbopelvic complex muscles (i.e. the core) to prevent rotation in the transverse plane and improve stiffness and stability of the spine (5) -- hence the term 'anti-rotation'. NOTE: Some exercises in this category also fall into other categories, meaning some exercises can have dual purposes and therefore potentially more 'bang for your bucks'. The following are anti-rotation exercises: - Horizontal Palov Press - Single-Arm Dumbbell Chest Press - Single-Arm Rows 9. **Anti-Flexion** Anti-flexion exercises are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent flexion and improve stiffness and stability of the spine (5) -- hence the term 'anti-flexion'. Most exercises in this category are associated with common exercises and therefore they are not often referred to as anti-flexion. The following are anti-flexion exercises: - Squat - Deadlift - Bent Over Row 10. **Anti-Extension** Anti-extension exercises are designed to challenge the lumbopelvic complex and spinal flexor muscles to prevent extension in the sagittal plane and improve stiffness and stability of the spine (5) -- hence the term 'anti-extension. The following are anti-extension exercises: - The Plank and its variations - Press-Ups - Supermans - Crocodile Crawls - Commando Crawls 11. **Anti-Lateral Flexion** Anti-lateral flexion exercises are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent lateral flexion and improve stiffness and stability of the spine (5) -- hence the term 'anti-lateral flexion. The following are anti-lateral flexion exercises: - Vertical Palov Press - Single-Arm Overhead Press - Imbalance Lunges - Imbalance Step-Ups - Imbalance Farmer Walks **References:** Elizabeth Quinn, M. (2023, March 30). *How a fitness test is used to design an exercise program*.Verywell Fit. [[https://www.verywellfit.com/what-a-fitness-test-can-tell-you-about-your-health-3120283]](https://www.verywellfit.com/what-a-fitness-test-can-tell-you-about-your-health-3120283) Mayo Foundation for Medical Education and Research. (2021, December 16). *5 steps to start a fitness program*. Mayo Clinic. [[https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269]](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269) Walker, O. (2023, August 21). *Basic movement patterns*. Science for Sport. [[https://www.scienceforsport.com/basic-movement-patterns/]](https://www.scienceforsport.com/basic-movement-patterns/) Studocu. (2022, July*). Locomotor and Non-Locomotor Activities - Module - Physical Education and Health: Rhythmic Activities -*StudoCu. [[https://www.studocu.com/ph/document/ama-computer-university/physical-education/locomotor-and-non-locomotor-activities-module/25869306]](https://www.studocu.com/ph/document/ama-computer-university/physical-education/locomotor-and-non-locomotor-activities-module/25869306) Studocu. (2022, July). *Module 2 Non-Locomotor - MODULE 2 NON LOCOMOTOR MOVEMETS CHAPTER 1: NON LOCOMOTOR MOVEMENS i.* - Studocu. [[https://www.studocu.com/ph/document/don-honorio-ventura-technological-state-university/physical-activities-toward-health-and-fitness/module-2-non-locomotor/22663045]](https://www.studocu.com/ph/document/don-honorio-ventura-technological-state-university/physical-activities-toward-health-and-fitness/module-2-non-locomotor/22663045)