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DON CARLOS POLYTECHNIC COLLEGE
Purok-2, Poblacion Norte, Don Carlos, Bukidnon

Instructor: Angielet D. Daquio, LPT

Mobile number: 0992-414-3265

College of Education
PE 102: Physical Activities towards Health and Fitness (PATH-FIT-2) Movement
and Competency
2nd Semester of S.Y. 2021-2022

Introduction

Training is physical activity performed for the purpose of satisfying a long-term performance
goal, and is therefore about the process instead of the workouts themselves. And since the
process must generate a definable result at a point in time removed from each workout, the
process must be planned to produce this result. Training may also be the best way to achieve
the goals that many people seek through exercise.
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Intended Learning Outcomes

A. Identified the Elements of Fitness Training;

B. Understand the importance of training effects ;
C. Analyze how does training effect work;
D. Perform any exercises under Elements of Fitness Training;

Discussion

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WHAT IS TRAINING?
 Training is defined as performing some physical activity to achieve a long-term goal. Runners
train for marathons, lifters train to reach optimal performance on the day of competition, and a
boxer will train to prepare for that upcoming fight.
 What training does for you is provide a basis of understanding. It provides direction for a
specifically desired result. It provides a long term road map for results and success that are
sustainable, safe and efficient.
 Training plans are not “a one-size-fits-all” kind of thing. Each individual needs a plan that takes
into consideration that person’s strengths, weaknesses, and ultimate goals. For this it is best to
consult with a training professional. Try to find a program or a person who understands training
dynamics and evaluating areas of need within the body.
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Fitness training: Elements of a well-rounded routine

 Fitness training balances five elements of good health. Make sure your routine includes
aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching.

1. Aerobic fitness
Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness
training programs. Aerobic activity or exercise causes you to breathe faster and more deeply, which
maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood
flow to your muscles and back to your lungs.
The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport
oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to
unexpected challenges, such as running to your car in the pouring rain.
Aerobic activity includes any physical activity that uses large muscle groups and increases your
heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking,
snow shoveling and vacuuming.
For most healthy adults, the Department of Health and Human Services recommends that you get
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. 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.

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You can also try high-intensity interval training, which involves alternating short bursts of intense
activity (around 30 seconds) with subsequent recovery periods (around three to four minutes) of
lighter activity. For example, you could alternate periods of brisk walking with periods of leisurely
walking, or include bursts of jogging in your brisk walks.

2. Strength training
Muscular fitness is another key component of a fitness training program. Strength training can help
you increase bone strength and muscular fitness, and it can help you manage or lose weight. It can
also improve your ability to do everyday activities. Aim to include strength training of all the major
muscle groups into your fitness routine at least twice a week.
Most fitness centers offer various resistance machines, free weights and other tools for strength
training. But you don't need to invest in a gym membership or expensive equipment to reap the
benefits of strength training.
Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or
sand — may work just as well. Resistance bands are another inexpensive option. Your own body
weight counts, too. Try pushups, pullups, abdominal crunches and leg squats.
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3. Core exercises
The muscles in your abdomen, lower back and pelvis — known as your core muscles — help
protect your back and connect upper and lower body movements. Core strength is a key element of
a well-rounded fitness training program.
Core exercises help train your muscles to brace the spine and enable you to use your 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 your body without support, such as bridges, planks, situps and
fitness ball exercises.

4. Balance training
Balance exercises can help you maintain your balance at any age. It's generally a good idea for
older adults in particular to include exercises to maintain or improve balance in their routine
exercises. This is important because balance tends to deteriorate with age, which can lead to falls
and fractures. Balance exercises can help older adults prevent falls and maintain their
independence.
However, anyone can benefit from balance training, as it can help stabilize your core muscles. Try
standing on one leg for increasing periods of time to improve your overall stability. Activities such
as tai chi can promote balance, too.

5. Flexibility and stretching

Flexibility is an important aspect of physical fitness, and it's a good idea to include stretching and
flexibility activities in a fitness program. Stretching exercises can help increase flexibility, which can
make it easier for you to do many everyday activities that require flexibility.
Stretching can also improve the range of motion of your joints and may promote better posture.
Regular stretching can even help relieve stress and tension.

Consider stretching after you exercise — when your muscles are warm and receptive to stretching.
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But if you want to stretch before a workout, warm up first by walking or exercising for five to 10
minutes before stretching.

Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to
stretch at least two to three times a week after warming up to maintain flexibility. Activities such as
yoga promote flexibility, too.

 Cover all the bases

Whether you create your own fitness training program or enlist the help of a personal trainer, your
overall exercise plan should include several elements. Aim to incorporate aerobic fitness, strength
training, core exercises, balance training, and flexibility and stretching into your exercise plan. It
isn't necessary to fit each of these elements into every fitness session, but factoring them into your
regular routine can help you promote fitness for life.
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TRAINING EFFECT
 Regular exercise is required to maintain and/or improve your physical fitness. As you push your
body to adapt and excel, you get into better shape and improve aerobic performance, however, it
can be difficult to understand the exact impact of exercise on your body.

Flexibility at joints increases with regular training

Immediate effects when first exercising

 Muscles contract more often.

 Blood flow to muscles increases.
 Muscle temperature rises.
 Little effect on bones and joints.
Effects of regular training

 Muscles increase in size (hypertrophy).

 Muscular endurance improves.
 Muscles, tendons and ligaments around joints get stronger.
 Joints become more stable and flexibility at joints increases.
 Bone width and density increases

The cardiovascular system

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Immediate effects when first exercising

 Heart contracts more often – increased heart rate.

 Heart contracts more powerfully – increased stroke volume, which is the volume of blood
pumped from heart with each beat.
 blood diverted to muscles, eg it is diverted from the digestive system to the muscles.
 Blood temperature rises.
 Blood vessels near skin open to allow heat to be lost.

Effects of regular training

 Heart muscle increases in size and strength.

 Cardiac output increases. Cardiac means relating to the heart so this is the amount of blood
that the heart pumps out to the body.
 Lower resting heart rate, quicker recovery from exercise.
 Reduced risk of heart disease.
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 Increased number of capillaries in muscles.

 Increased volume of blood and red blood cells.

The respiratory system

Immediate effects when first exercising

 Increased rate of breathing.
 Increased depth of breathing – rise in tidal volume.
Effects of regular training

 Increased strength of diaphragm and intercostal muscles.

 Greater number of alveoli.
 Increased ability of the lungs to extract oxygen from the air.
 Increased vital capacity.
 Increased amount of oxygen delivered to, and carbon dioxide removed from, the body.

How does Training Effect Work?

 This information helps you to manage your workouts and stay on track toward goals. With each
training session you unlock your potential and progress toward improved performance.
Information gleaned during exercise sessions includes:
• Current Training Effect
• Goal guidance and pace recommendations
• Projections for goal achievement (i.e. time required to reach the next level of TE at the current
pace)

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 It helps to motivate and move your body by utilizing the following:

• Real-time feedback about your Training Effect as you move
• Instructions to keep you on pace for reaching your targets

 Physical activity is a necessary component in human health. Every individual requires at least
some exercise each day to maintain a well-functioning body and mind. From strong muscles
and bone structure to a healthy heart and lungs, exercise promotes good health and wellbeing.
For professional athletes, physical activity goes beyond just staying healthy; it ensures peak
performance and optimal results. Whether you are performing on a professional level or just
trying to stay fit, measuring the actual effects of activity on your body is tremendously useful for
understanding your fitness levels.
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Reflection
Name:
Section:
Subject:
Date:

 How does exercise training affect your physical fitness? 30 points

ESSAY CRITERIA
IDEA 10 pts
COHERENCE 10 pts

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SENTENCE CONSTRUCTION 10 pts

TOTAL 30 pts
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Assessment

 Execute at least one exercise under elements of fitness training. 50 points.

NOTE:
 Before you start performing your exercise please make a short introduction why did you choose
those exercises.
 Wear proper attire in performing the exercise.

 VIDEO yourself while doing the exercise and don’t forget to do warm-up before performing your
chosen exercises and cool down after performing the exercise.
 You can research in the internet what are those exercise under elements of fitness training ,
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choose one and perform .

CRITERIA

Preparation 10 pts

Explanation 10 pts

Proper execution 30 pts

TOTAL 50 pts
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Resources and Additional Resources

 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792

 https://www.qathlete.com/e_training_effect.html#:~:text=From%20strong%20muscles%20and
%20bone,peak%20performance%20and%20optimal%20results.

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 https://www.linkedin.com/pulse/what-difference-between-exercise-training-does-matter-derek-marsette
 https://www.bbc.co.uk/bitesize/guides/zmgk7ty/revision/4
 https://www.thespencerhealthclub.com/news.html/post/The-difference-between-training-and-exercising
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