PE 11 (PATH FIT 1)

Study Guide for Module 4: Fitness Programs for Adults

Week ___: November ______, 2022

I. Introduction

The different sectors nationwide promote fitness and health among Filipinos. Activities range from
short routines to full-length exercise programs. Aside from the inclusion of physical education in the
curriculum, schools also conduct intramurals and interschool sports competitions for students.
Government and private companies are now more conscious in creating a fitness culture in the
workplace. Employees can benefit from morning exercises, partially subsidized or discounted gym
memberships, and annual sports fests. People participate in aerobics and Zumba classes in malls,
parks, barangay halls, and other public venues. Groups organize charitable events in the form of
fun runs, marathons, and sports competitions which are open to the public.

II. Learning Objectives

At the end of this module, you will be able to

1. Identify the different example of exercises for fitness program for adults
2. Choose at least one exercise for fitness program for adults to improve or maintain the
health-related fitness status
3. Demonstrate the knowledge and skills to achieve and maintain a health-enhancing level of
physical activity and fitness

III. Key Concepts

The module covers the following topics:

Fitness Programs for Adults

IV. Learning Resource & Activity

Learning ACTIVITY 1

Watch: 7 Celebrity Home Workout Vlog That Will Inspire You To Get Moving
[Link]
by Mariel Abanes, (April 22, 2021)

Read: Adult Fitness Portfolio Plan

Growing Stronger – Strength Training for Adults

Fitness Programs for Adults

Adults aged 18 to 64 can do the following physical activities:

• Weekly aerobic activity of moderate intensity (e.g., brisk walking) for two and a half hours,
one of vigorous intensity for an hour and 15 minutes (e.g., jogging or running), or an
equivalent combination of both intensities.
• Strengthening activities for all major muscle groups (shoulders, arms, chest, abdomen, hips,
back, and legs) at least twice a week.

The same recommendation applies for older adults (aged 65 years old and above), with the
addition of exercises that improve balance. In general, physical activities help adults lose weight,
reduce the risk of illness and injury, and improve both their physical and mental well-being.
Here are examples of exercises adults can engage in.

➢ Aerobic Dance
a form of exercise which combines dancing and exercise. It was developed by a
doctor and physiologist team to help improve the fundamentals of exercising.

Benefits: strengthens the heart, sheds excess weight, boost mood, increase stamina.

➢ Spinning/Indoor Cycling
Indoor cycling often also called spinning, as an organized sport, is a form of exercise
with classes focusing on endurance, strength, intervals, high intensity (race days) and
recovery, and involves using a special stationary exercise bicycle with a weighted
flywheel in a classroom setting.

Benefits: increase muscular endurance, lowers stress levels, burns calories, enhances
cardiovascular fitness

➢ Yoga
Yoga as exercise is a physical activity consisting mainly of postures, often connected
by flowing sequences, sometimes accompanied by breathing exercises, and
frequently ending with relaxation lying down or meditation.

Benefits: lowers blood pressure, improves balance and flexibility, increases blood flow,
perfects posture

➢ Pilates
Pilates is a method of exercise that consists of low-impact flexibility and muscular
strength and endurance movements. Pilates emphasizes proper postural alignment,
core strength and muscle balance.

Benefits: improves endurance, balance, and flexibility; develops lean muscles and a strong
back; hones focus; enhances sports performance
 ➢ Functional Fitness
Functional fitness is a classification of training that prepares the body for real-life
movements and activities. Movements such as squatting, reaching, pulling, and lifting
will be made easier with functional fitness integrated into your exercise routine.
Mostly using your body weight, this form of strength training is simple and safe for
almost anyone.

Benefits:
• Strength – building and maintaining muscle strength and function.
• Flexibility – keeping joints and muscles supple and moving with ease.
• Endurance – sustaining movement that improves cardiovascular health.
• Balance – staying secure and strong on our feet, a key to preventing falls.

➢ Core Training
Core training involves targeting the muscles in the center of your body. Most
commonly thought of as the abs and low back, the core also includes the hips and
the shoulders. Most of us sit the majority of the day and the core tends to get weak.
Core training is simply doing specific exercises to develop and strengthen these
stabilizer muscles.

Benefits: strong core muscles help you maintain correct posture and reduce strain on your
spine, reduces the risk for neck pain, torn muscles, ruptured disks, strained ligaments and
incontinence.

➢ Zumba
Zumba is a fitness program that combines Latin and international music with dance
moves. The classes move between high- and low- intensity dance moves designed to
get your heart rate up and boost cardio endurance.

Benefits: help maintain a good cardiovascular respiratory system, the dance moves may
also improve your posture, balance and flexibility.

V. Study Questions

1. What are the examples of exercises for fitness program for adults?

2. Which fitness program or exercise would you prefer to engage in? Why?

3. How will the exercise that you engage contribute to your daily life?
 ASSIGNMENT:

Create a portfolio compilation. Choose at least one fitness exercise program for adults
(Aerobic Dance, Zumba, Yoga, Pilates, Bodyweight exercise) and give at least 10 basic
exercise position or examples of each fitness exercise, with photos of sample exercise
(preferably yourself must display in the photos), with description/procedure of the exercise
formation, muscles involve, & benefits.
Kindly see attached sample portfolio posted in elearn.
Include in your portfolio the warm-up and cool down exercises and be reminded to wear
appropriate PE outfit.

1. Submit your assignment files in MS word document or PDF format in eLearn.

VI. SUMMARY

Regular moderate physical activity provides substantial benefits in health and well-being for the
vast majority of people who are not physically active. For those who are already moderately active,
even greater health benefits can be achieved by increasing the level of physical activity.

Adults may follow some guidelines for physical activity which give on the importance of being
physically active and eating a healthy diet to promote health and reduce the risk for chronic
diseases. Activities range from short routines to full-length exercise programs promote fitness and
health for every adult individual.

References:

Adult Fitness Portfolio Plan

Growing Stronger – Strength Training for Adults

7 Strategies for Designing Safe and Effective Body Weight-only Workouts

Oyco. V. D. (2008). Physical Fitness for College Freshmen. REX Book Store, Inc. Publisher

Porto, J. A., Vargas, A. A., & Collao, M. P. (2016) Fitness for Life. C & E Publishing, Inc. Publisher

Urbiztondo, S.M.M. (2016). Health optimizing Physical Education Fitness. Vibal Group, Inc. Publisher