SENIOR HIGH SCHOOL

11
HEALTH OPTIMIZING
PHYSICAL EDUCATION 1
Quarter 1 – Module 2
Set Fitness Goal

Department of Education ● Filamer Christian University

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HEALTH OPTIMIZING PHYSICAL EDUCATION 1
Quarter 1 – Module 2: Set Fitness Goal
FILAMER CHRISTIAN UNIVERSITY
Roxas Avenue, Roxas City Philippines

Development Team of the Module

Prepared and Modified by: MR. DORCEL JOHN TUMLOS

Layout Artist: MR. L MARIUS P. ALAYON
Evaluators:
MINNIE P. CHAN, PhD
Vice President for Academic Affairs
EXEQUIEL A. CALIMUTAN, MAT
Quality Assurance Officer
SHEILA C. SURESCA, MAT
Principal, High School Department
SHIRLEY F. TIPON, PhD
Assistant Principal, Senior High School

Members:
SHENILLYN B. BELUSO, EdD, Focal Person STEM; ELEONOR B. BECHAYDA,
EdD, Focal Person HUMSS; GLADYS T. RUFINO, MAT, Focal Person ABM; LILIBETH S.
BROCES, Focal Person TVL-ICT; JESSICA ESQUILLO, Focal Person TVL-HE

Copyright 2020 by Filamer Christian University

All rights reserved. No part of this module/learning material may be reproduced or

transmitted in any form of by any means, electronic or mechanical, including
photocopying, recording, or by any other information storage and retrieval system
without permission in writing from the Publisher.

Published and Printed in the Philippines by Filamer Christian University

Office Address: Roxas Avenue, Roxas City, Capiz, Philippines 5800
E-mail Address: filamer_christian@[Link]

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 TABLE OF CONTENTS

Page No.
What I Need to Know 1
What I Know
2
Lesson 1 Health Optimizing Physical Education 1: Set Fitness Goal 4
What’s In – Activity 1 Fitness Quest 4
What’s New - Activity 2 Word Hunt 5
What Is It 6
What’s More - Activity 3 Let’s Do This 18
What I Have Learned – Activity 4 Sum It Up 19
What I Can Do – Activity 5 My Fitness Program 20
Post-Assessment 21
Additional Activities – Activity 6 Let’s Do The Plank 24
References 25

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Introductory Message
For the learner:
Welcome to the Health Optimizing Physical Education1 Alternative Delivery Mode
(ADM) Module on Set Fitness Goal!
The hand is one of the most symbolized part of the human body. It is often used to
depict skill, action and purpose. Through our hands we may learn, create and
accomplish. Hence, the hand in this learning resource signifies that you as a learner
is capable and empowered to successfully achieve the relevant competencies and
skills at your own pace and time. Your academic success lies in your own hands!
This module was designed to provide you with fun and meaningful opportunities for
guided and independent learning at your own pace and time. You will be enabled to
process the contents of the learning resource while being an active learner.

The following are some reminders in using this module:

1. Use the module with care. Do not put unnecessary mark/s on any part of the
module. Use a separate sheet of paper in answering the exercises.
2. Don’t forget to answer What I Know before moving on to the other activities
included in the module.
3. Read the instruction carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are through with it.
If you encounter any difficulty in answering the tasks in this module, do not
hesitate to consult your teacher or facilitator. Always bear in mind that you are
not alone.
We hope that through this material, you will experience meaningful learning and
gain deep understanding of the relevant competencies. You can do it!

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 What I Need to Know

This module was designed and written to help you understand Health
Optimizing Physical Education 1 specifically about setting your fitness goal. The
scope of this module permits it to be utilized in many various learning situations. The
given activities in this module can be done individually or with the help of a family
members. This module focuses in sets Frequency Intensity Time Type (FITT) goals
based on training principles to achieve and/or maintain health-related fitness (HRF).

After browsing this module, you're expected to:

1. Discuss the FITT principles and principle of physical activity in helping to

develop a private exercise preparation;

2. Create fitness plan based on the FITT principle and principle of physical
activity to reach a fitness goal;

3. Evaluate the potential benefits of FITT principles;

4. Perform moderate to vigorous physical activities based on the programed

fitness plan.

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 What I Know

Encircle the letter of the best answer.

1. What is the first element you should consider when planning a workout plan?

A. Frequency B. Intensity C. Time D. Type

2. Doing more than normal for improvement to happen refers to what kind of
principle of physical activity?

A. Overload Principle C. Reversibility Principle

B. Progression Principle D. Specificity Principle

3. The duration or the length of session of a physical activity refers to

A. Frequency B. Intensity C. Time D. Type

4. Gradually increasing your effort or load that is done not too slowly, nor too
rapidly refers to?

A. Overload Principle. C. Reversibility Principle.

B. Progression Principle. D. Specificity Principle.

5. Push-ups, planks, brisk walking, jogging, and squats are examples of what
FITT principle?

A. Frequency B. Intensity C. Time D. Type

6. Which principle of physical activity refers to loss of effect of training if training

is discontinued?

A. Overload Principle C. Reversibility Principle

B. Progression Principle D. Specificity Principle

7. DJ wants to improve his cardio vascular endurance. He decides to engage in

jogging, running and join a regular Zumba session. What principle of physical
fitness does it manifest?

A. Overload Principle C. Reversibility Principle

B. B. Progression Principle D. Specificity Principle

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 8. This FITT principle discusses the level of effort a person needs to exert
during an exercise

A. frequency B. intensity C. time D. type

9. Mark is 32 years old. What is his maximum target heart rate?

A. 186 B. 187 C. 188 D. 189

10. Jane is 17 years old. She has a resting heart rate of 41, what is Jane’s heart
rate reserve?

A. 162 B. 164 C. 166 D. 167

11. This part of the exercise program stimulates beneficial adaptation when
performed regularly.

A. Cool-down C. Stretching
B. Exercise load D. Warm-up

12. Which part of the exercise program is essential prior to actual workload so
that the body can prepare for more strenuous activity?

A. Cool-down C. Stretching
B. Exercise load D. Warm-up

13. Which part of the exercise program is essential after a workout as it permits
the pre-exercise heart rate and blood pressure for a gradual recovery?

A. Cool-down C. Stretching
B. Exercise load D. Warm-up

14. While sitting at rest, how much MET will you spend?

A. 1 MET B. 2 METs C. 3 METs D. 4 METs

15. Which of the following is considered as vigorous exercise?

A. Basketball game C. Washing the dishes

B. Sweeping floors D. Walking -5 km/h

Lesson Health Optimizing Physical Education 1: Set

1 Fitness Goal

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 What’s In

Activity 1. FITNESS QUEST

Directions: Identify what HRF components do the following physical activities in
column A belong to. Then, determine whether they are Cardiovascular Activity,
Flexibility Muscular or Strength Activity and Endurance Activity. Write your
answers in column B.
A B
1. Jogging
2. Walking
3. Sit-ups
4. Lunges
5. Dynamic Stretching
6. Body-weight Exercises
7. Swimming
8. Yoga
9. Brisk Walking
10. Stretching
[Link]
[Link]

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 What’s New

Let’s Start!!!
Improving fitness is a crucial goal for achieving optimum health. If carefully
planned, performed, monitored, and evaluated, positive health-related outcomes will
be achieved which reduces risks of acquiring health problems.

Activity 2: WORD HUNT

Directions: Find ten (10) words related to health on the grid. Words appear straight
across, up and down, down and up, and diagonally. Write your answer on the blanks
provided below.

T U Q T U O R Y I O P L F J G
S I W Y E R T U F C V K R H F
R F M P P R I N C I P L E D D
E G H E Q O G P S G B C Q S A
V Q G Z W P J R D F V V U A O
E W V W C R K O U D Q B E Z L
R E S X E A N G G H W N N X R
S R D C R S M R R J E M C G E
I T F V I N T E N S I T Y H V
B Y G B T D B S F T R Y A S O
I U H N Y F V S D Y T U C D F
L I J S P E C I F I C T Y J K
I O K M U G F O L N M I V Q T
T P L F I H D N S B O P W Y
Y A T R A I N I N G G N B T U

1._______________________________ 6.______________________________
_ __
2._______________________________ 7.______________________________
__ __
3._______________________________ 8.______________________________
__ __
4._______________________________ 9.______________________________
__ __
5._______________________________ 10._____________________________
__ __

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 What is It

Effective training takes time and patience. If one adheres to the proper
principles of training result will definitely be seen. The performance will be improved
and physiological changes will occur as well. A proper program of exercise considers
three principles of training: the principle of overload, the principle of progressive, and
principle of specificity.

Principles of Physical Activity

Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It
means to boost our fitness, strength, or endurance. Workload is extended
accordingly. Applying these training principles will cause long-term adaptations,
enable the body to figure more efficiently to deal with higher level of performance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h
rather than 10 or increasing the load you're squatting with.
Time: Increasing the length of your training time for every session for instance,
cycling for 45 minutes rather than 30.

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Type: Increase the intensity of the training. For instance, progress from walking to
running

Principle of Progression

To ensure that the results will still improve over time, the adapted workload
should be continually increased. A gradual and systematic increase within the
workload over a period of time will lead to improvement in fitness without risk of
injury. If overload occurs and increase rapidly, it may lead to injury or muscle
damage. If increased slowly, improvement is unlikely. For instance, the athlete who
exercises vigorously only on weekends violates the principle of progression and may
not see obvious fitness gains.

The Principle of Progression also stresses the requirement for correct rest and
recovery. Continual stress on the body and constant overload will lead to exhaustion
and injury. You ought not to train hard all the time, as you'll risk overtraining and a
decrease in fitness.

Principle of Specificity

We have all heard the phrase, "Practice makes perfect." Well, this is often the
principle of specificity in action. This principle simply states that exercising a specific
piece or component of the body primarily develops that part. The principle of
specificity implies that to become better at a selected exercise or skill, you need to
perform that exercise or skill. For example, a cyclist should be trained in cycling and
a runner should be trained in running. Use the acceptable sort of exercise that
directly improves your target muscles.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are

completed. If activity ceases, it will be reversed. This shows that benefits and
changes achieved from overload will last as long as training is continuous. On the flip
side, this also implies that the detraining effect will be reversed once training is
resumed. Extended rest periods reduce fitness and therefore the physiological
effects diminish over time which throws the body back to its pre-training condition.

Note: The effect of training will be lost if the training is discontinued.

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The F.I.T.T Principle of Physical Activity
Understanding the F.I.T.T. principle helps you create a workout plan which will
be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity,
time, and type of exercise. These are the four elements you would like to believe to
make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle
works.
Table 1. F.I.T.T Principles
Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise session
Type Kind of activity

Frequency

The first thing to identify in the workout plan is frequency—how often you
exercise. Your frequency often depends on a spread of things including the sort of
workout you're doing, how hard you're working, your fitness level, and your exercise
goals. Three to five times a week is a safe frequency for each component of health-
related physical fitness.

American College of Sports Medicine sets exercise guidelines to provide a place to

start figuring out how often to work-out:

For cardio: Include your goal, guidelines recommend moderate exercise five or
more days every week or intense cardio three days every week to improve your
health. If your goal is to lose weight, you'll need to work often up to six or more
days a week.

For strength training: The suggested frequency is two to three non-consecutive

days a week, it should be one to two days between sessions. If you are doing a split

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routine, like upper body at some point and lower body subsequent, your workouts
are going to be more frequent than total body workouts.
Intensity
Intensity refers to how hard you work during the physical activity period. Intensity is
often measured in several ways, counting on the health-related component. For
instance, monitoring pulse rate is a technique to measure intensity during aerobic
endurance activities but gives no indication of intensity during flexibility activities.
For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate.
The recommendation for steady-state workouts is at a moderate intensity and for
interval training it should be done at a high intensity for a shorter period of time.
For strength training: Monitoring the intensity of strength training involves a special
set of parameters. The intensity depends on the workload you are doing, the amount
of weight you lift, and the number of repetitions and sets. You can change the
intensity based on your goals. For a beginner use a lighter weight and do fewer sets
with high repetitions (two or three sets of 12 to 20 repetitions). If your goal is to
develop muscle, do a higher number of sets with a moderate amount of repetitions
(four sets of 10 to 12 reps each). If you want to create strength, use heavyweights to
try to do more sets with fewer repetitions for example, five sets of three repetitions
each.

How to get your Target Heart Rate

1. Get the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR =____________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting Heart Rate) HRR= _____________
3. Take 60% and 80% of the HRR
a. 60% x HRR = _________ b. 80% x HRR = _________
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute (RHR)
b. 80% HRR ___ + ______ = ______ beats per minute (RHR)

Note: Your resting pulse rate is the number of times your heart beats per minute
after you are at rest

Health Trivia

When it comes to resting heart rate, lower is healthier. It means your heart
muscle is in good condition and it does not need to work strongly to maintain a steady beat.

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Studies found out that a greater resting pulse rate is connected with poor physical fitness
and high blood pressure and body weight.

Time

Time is the length of the physical activity. Considering the other aspects of the
F.I.T.T principle, time differs depending on the health-related fitness component
targeted.

For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of
your workout depends on the type of exercise. For a beginner, you might start with a
workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run,
you may exercise for 30 minutes to an hour. If you're doing interval training and
working at a high intensity, your workout should be shorter, around 20 minutes to
half-hour.

For strength training: How long you lift weights depends on the type of workout
you're doing and on your schedule. For total body workout, you may take up to an
hour, but a split routine may take less time because you're working for fewer muscle
groups.

Type

Type refers to the definite physical activity selected to improve a component

of health-related fitness. For example, a person who wants to improve the arm
strength should exercise the triceps and biceps, while an individual who wants to
improve aerobic endurance needs to execute some other aerobically challenging
activities such as jogging, running, swimming.
For Cardio: Cardio is changeable since any activity that makes your heart rate up
counts. Dancing, running, walking, jogging, and cycling are some of the wide variety
of activities you may choose. Having more than one cardio activity helps reduce
boredom.

For strength training: Strength training workouts can also offer a variety of
exercises. It includes any exercise using resistance like dumbbells, barbells,
machines, and many others to work your muscles. You may also use your body as
resistance tool. You may change the type of your strength workout depending on
your goal.

How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T. principle provide guides on how to control your program and get
favorable results. To avoid boredom, injuries, and weight loss plateaus, this principle
will help you figure out how to alter workout types, time, intensity and activities.

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 For example, walking three times a week for 30 minutes at a moderate pace
might be a great help for a beginner. Your body adjusts to these workouts and
several things may happen after a few weeks such as:

• Burn fewer calories

• Weight loss
• Boredom sets in

You may also utilize one or more of the F.I.T.T. principles, such as:

• Changing the frequency by adding day of jogging or walking

• Changing the intensity by adding some running intervals or walking faster
• Changing the time spent jogging each workout day
• Changing the type of workout by dancing, cycling, or running.

Changing one of the elements will create a big difference in the workout plan and
in how your body reacts to exercise. It's significant to alter things up on a regular
basis to keep your body and mind healthy.

Muscle develops once the body is trained to do more than what it used to. The
Principles of Training implies that overloading helps develop targeted muscle areas.
Benefits of this can be achieved through continuous overloading, or else, if stopped,
it will go back to its original form.
FITT principle acknowledges the importance of optimum fitness development.
It stands for Frequency, Intensity, Time and Type. The physical activity program is
used as a guideline for fitness routine to achieve results. Execution of exercise is
also related to its intensity. The more the activity is repeated, the more chances of
developing fitness.
Intensity is defined as how easy or hard the designed task is accomplished or
the magnitude of work done. The body’s response by the number of times the heart
pumps measured in beats per minute determines the intensity. Workable heart rate’s
capacity will help in getting ideal Targeted Heart Rate (THR) range.
Proper choosing of activities helps achieving goals set by specifying the target
muscles to develop. To keep activities exciting and interesting, setting up variations
in exercises or routines may help.
Part of an Exercise Program
An exercise workout has three components: warm-up, exercise load and cool-
down. The exercise load or workout load is the program activity that would
stimulate beneficial adaptation when performed regularly. A warm-up is essential
prior to actual workload as it prepares the body for more strenuous activity. It
increases the blood flow to the working muscles without an abrupt increase in lactic
acid accumulation. According to research, the warmer the body and muscle, the
higher the muscular output. A good warm-up also prepares the heart, muscles, and
joints for the next activity by decreasing joint stiffness and increasing the nerve
impulses. Cool-down is essential after a workout as it permits the pre-exercise heart
rate and blood pressure for a gradual recovery. Cooling down may be most vital for

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competitive endurance athletes, like marathoners, because it helps regulate blood
flow.
Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or
resistance exercise with lighter weights.
Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport
activities
Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or
resistance exercise with lighter weights
Stretching - At least 10 minutes of stretching exercises performed after the warmup
or cool-down phase

Note: For a beginner at least 15 to 30-minute exercise load

Methods for Assessing Aerobic Intensity

Metabolic equivalents (METs) express aerobic intensity as mL per kg per min of
oxygen being consumed.

❖ The energy expenditure while sitting at rest is equal to 1MET. It is taken by

convention to be an oxygen uptake of 3.5 mL per kg of body weight per min.

❖ Light-intensity aerobic activity is an activity done at 1.1 to 2.9 METs,

moderate-intensity activity is an activity done at 3 to 5.9 METs while vigorous
activity is an activity done at ≥ 6 METs.

The intensity of aerobic activities is sometimes measured as the speed of the activity
(for example, walking at 5 km/h, jogging at 10 km/h).

Table 2. MET Equivalents of Common Aerobic Activities

Types of Light <3METS Moderate 3 to Vigorous ≥ 6 METs
Activity <6METS
Walking Walking slowly around • Walking ~5 km/h • Walking at very
home, store or = 3.3 brisk pace (~7 km/h) =
office = 2.0 • Brisk walking at 6.3
~6 km/h = 5.0 • Jogging at 8
km/h = 8.0
• Jogging at 10
km/h = 10.0
• Running at 11
km/h = 11.5
Household • Sitting — using • Cleaning — Shoveling, digging
Chore and computer work at desk heavy: washing ditches = 8.5
Occupation using light hand tools = windows or • Carrying heavy loads
1.5 car = 3.0 such as bricks =

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 • Standing • Sweeping floors 7.5
performing light work or carpet,
such as making bed, vacuuming,
washing dishes or mopping = 3.0–3.5
preparing food = 2.0–
2.5
Leisure and • Arts & crafts, • Badminton • Basketball
Sports playing cards = 1.5 — game =
• Playing most recreational = 4.5 8.0
musical instruments = • Cycling — on • Cycling — on
2.0–2.5 flat: light effort (16–19 flat: moderate effort
km/h) = 6.0 (20– 22 mph) = 8.0;
• Golf — walking fast (23–26 mph) = 10
pulling clubs = 4.3 • • Football —
Table tennis = 4.0 casual =
• Tennis doubles 7.0; competitive
= 5.0 • Volleyball — = 10.0
non- • Swimming
competitive = 3.0–4.0 • —
Swimming leisurely = moderate/hard = 8–
6.0
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• Tennis singles
= 8.0
[Link]

Here are some examples of physical activities and exercises that you may integrate
in your own fitness plan. Remember that the intensity of exercise as well as the type of
activity to be done will vary for each person, as it is based on the fitness level results during
self-testing.

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FLEXIBILITY EXERCISES

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 MUSCULAR STRENGTH and ENDURANCE

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 What’s More

Activity 3: LET’S DO THIS

Directions: Perform each activity at a time and fill out the table below with the
required information.

Describe the activity 5-minute walking 4- minute sweeping 3- minute jumping

based on the around home floors jacks
following:
How did you feel?

How was your

breathing?

How much did you

sweat?

Did you have

difficulty speaking?

Reflection:
1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks)
is considered:
a) Light activity:
_________________________________________________________________
Justify your answer:
____________________________________________________________
____________________________________________________________

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b) Moderate activity:
___________________________________________________________
Justify your answer:
_____________________________________________________________
_____________________________________________________________

c) Vigorous Activity:
_____________________________________________________________
Justify your answer:
_____________________________________________________________
_____________________________________________________________

What I Have Learned

Activity 4: SUM IT UP!!

Directions: In this activity you will summarize all your learnings.
1. Review all the readings you had about the lesson.
2. Cite a generalization by filling in the blank to complete the sentences:
A. F.I.T.T is
_________________________________________________________________________
A. Principles of overload is
____________________________________________________
_________________________________________________________________________
B. Principles of progression is _________________________________________________
_________________________________________________________________________
C. Principles of specificity is __________________________________________________
_________________________________________________________________________
D. Principles of reversibility is _________________________________________________

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3. What factors should be considered when designing a personal fitness program?
Why?
________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________

4. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

_____________________________________________________________________
_____________________________________________________________________
______________________________________________________________________

What I Can Do

Activity 5: MY FITNESS PROGRAM

Directions: Create your own fitness program using the F.I.T.T principle. Ask your
family members to participate in performing the exercise.

FITT Goals Frequency Intensity Type Time

Parts of the (Indicate Light, Kind of exercises, (Total fitness

Fitness Plan days of the Moderate – selected physical plan not less
week) Vigorous activities than 60
minutes)
Warm-up

Workout

1. 1.

2. 2.

3 3.

4 4.

5. 5.

Cool down

Assessment
Directions: Encircle the letter of the best answer
1. Which of the following refers to frequency?

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 A. Effort level of the exercise C. Period covered in an exercise session
B. Number of sessions in a week D. Type of activity .

2. In order to improve and progress our fitness, we have to put our bodies under
additional stress. Which principle in physical activity claims this?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

3. Push-ups, planks, brisk walking, jogging, and squats are examples of what
FITT principle?

A. Frequency B. Intensity C. Time D. Type

4. A gradual increase in exerting effort or load that is done not too slowly, nor
too rapidly refers to what principle of physical activity?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

5. Which of the following examples best describes time principle of physical

activity?

A. 2 times a day C. 1 hour per session

B. 3 times a week D. All of the above

6. Nonoy is increasing the difficulty of his exercise, he now runs 12km per hour
instead of 10km per hour. Which FITT principle is manifested?

A. Frequency B. Intensity C. Time D. Type

7. Bryan is 41 years old. What is his maximum heart rate?

A. 176 B. 177 C. 178 D. 179

8. Paolo is 20 years old. He has a resting heart rate of 40. What is his heart rate
reserve?

A. 158 B. 160 C. 162 D. 164

9. Martha wants to improve her cardio vascular endurance and so she engages
in jogging, Zumba sessions, and marathons. What principle of physical
fitness does she manifest?

A. Principle of Overload C. Principle of Reversibility

B. Principle of Progression D. Principle of Specificity

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10. Which of the following given statements is true about Principles of Overload?

A. To ensure that results will continue to improve over time, the degree of the
training intensity must continually increase above the adapted work load.
B. The benefits of training are lost with prolonged periods without training.
C. Repeatedly practicing a skill or a series of movements past required
performance
D. Exposing the body to an entirely new stimulus creates consistent
performance enhancements

11. When performed regularly, this part of the exercise program stimulates
beneficial adaptation?

A. Cool-down B. Exercise load C. Warm-up D. Stretching

12. Which best describes warm-up?

A. It stimulates beneficial adaptation when performed regularly.

B. It permits the pre-exercise heart rate and blood pressure for a gradual
recovery.
C. It increases the blood flow to the working muscles without an abrupt
increase in lactic acid accumulation.
D. It is the most vital for competitive endurance athletes, like marathoners,
because it helps regulate blood flow.

13. This part of exercise program is done after exercise load.

A. Cool-down B. Exercise load C. Warm-up D. Stretching

14. How much MET will you spend while playing basketball game?

A. 5 METs B. 6 METs C. 7 METs D. 8 METs

15. Which is NOT an example of moderate exercise?

A. Competitive Football C. Tennis doubles

B. Sweeping floors D. Walking -5 km/hr

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Additional Activities

According to Nicole Blades a certified trainer in Connecticut, “Plank is one of

those jack-of-all-trades exercises you can carry in your back pocket to strengthen not
only your core, but also your chest, arms, back, legs, and booty”, she added a “plank
with proper form can help improve your posture. The best part is, this dynamic move
doesn’t require any equipment. It’s a total bodyweight exercise”.

How to Do a Plank

1. Place your forearms on the floor, elbows aligned with your shoulders and arms
about shoulder width-apart and parallel to your body.
2. Ground your toes into the floor and gluts firmly press to hold steady your body.
Your legs should be working, too — be careful not to lock your knees.
3. Neutralize your neck and spine by observing the spot on the floor.
4. Maintain your position for at least 20 seconds. Maintain your plank for as long as
manageable without compromising your form or breath.

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Activity 6: LET’S DO THE PLANK!!
Directions: This is a 30-day exercise that will test the muscular strength of your core
muscles also your chest, arms, back, legs, and booty.
Day 1: Day 2: Day 3: Day 4: Day 5:
10 seconds 20 seconds 30 seconds 40 seconds 50 seconds
Day 6: 1 minute! Day 7: Day 8: 1m Day 9: 1m Day 10: 1m
(60 seconds) 1m & 10 seconds & 20 & 30 & 40
seconds seconds seconds
Day 11: 1m Day 12: Day 13: 2m Day 14: 2m Day 15: 2m
& 50 2 minutes! & 10 & 20 & 30
seconds seconds seconds seconds
Day 16: Day 17: 2m & 50 Day 18: Day 19: 3m Day 20: 3m
2m & 40 seconds seconds 3 minutes! & 10 & 20
seconds seconds
Day 21: Day 22: Day 23: 3m Day 24: Day 25: 4m
3m & 30 seconds 3m & 40 seconds & 50 4 minutes & 10
seconds seconds
Day 26: Day 27: Day 28: 3m Day 29: 3m Day 30:
3m & 20 seconds 3m & 30 seconds & 40 & 50 5 minutes!
seconds seconds

25
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American Heart Association. Know Your Target Heart Rates for Exercise, Losing
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Callo, L. Dajime, P. Physical Education and Health Volume I. REX Book Store.,
2016

Doctors Handbook. 4 General principle of Exercise Prescription

[Link] Retrieved May
25, 2020

Elizabeth Quinn. Scientific Rules That Lead to Fitness. (2020, March 12).
[Link]
Retrieved May 24, 2020

Gialogo, R., Gialogo, R.C. Fit for life. The Phoenix Publishing House Inc., 2016

JaMila. The 5 principles of training: Why we do what we do. (2017, August 17).
[Link] Retrieved May 24, 2020

Mayo Clinic. Aerobic exercise: How to warm up and cool down. (2019, July 9).
[Link]
Retrieved May 24, 2020

Michael Walden. Principles of Training.

[Link] Retrieved May 24,
2020

Nicole McDermott. How to Do the Perfect Plank. (2019, July, 19).

[Link] Retrieved May 25, 2020

Paige Waener. The F.I.T.T. Principle for an Effective Workout. (2020, February 20).
[Link]
workouts1231593/. Retrieve May 23, 2020

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