Set Fitness Goal

Engaging in Moderate to Vigorous Physical Activity

Lesson 1 – Engaging in Moderate to Vigorous Physical Activities following Personalized
Fitness Plan

After going through this module, you are expected

to:
• explain the importance of muscle, bone and aerobic
exercise
• learn the techniques in getting the heart rate
• differentiate moderate intensity and vigorous intensity
• identify exercises that are essential for boosting fitness
• enumerate the principles of exercise
• proficiently perform fitness activity
• show creativity and enjoyment while doing personalized
You are supposed to design a personalized fitness plan.
Arrange the following goals according to level of importance.
Use numbers 1-11, 1 being the most important and 11 being the
least important.
____Improve cardiovascular fitness
____Body-fat weight loss
____ Reshape or tone my body
____Build more muscle
____Increase energy level
____Improve flexibility
____Improve performance for a specific sport
____Increase strength
____ Improve mood and ability to cope with stress
____Feel better/improved health
____Enjoyment
Activity 1. The following sentences are common
beliefs about exercise. Write F if you think it is a
Fact; write M if it is a Myth. Write your answer on
a separate paper.
_____1. Working out on an empty stomach is
often considered a good weight-loss method.
_____2. If you're not sweating, you will never lose
weight and there is no use to exercise.
_____3. Stretch before you exercise because it will
condition your muscle.
_____4. Aerobic exercise boosts your metabolism.
_____5. Running burns calories.
Activity 2. Study the fitness pyramid below. Answer the questions
that follow.
1. What activities are included in the
pyramid?
2. What timeline is indicated in the
pyramid?
3. Why do you think it is important to
perform different types of physical
activities?
What is It

Aerobic Exercise
Aerobic Exercise is any physical activity that
makes you sweat, causes you to breathe harder, and
gets your heart beating faster compared to when
you are at rest. Doing aerobic exercises regularly
strengthens your heart and lungs and trains your
cardiovascular system to manage and deliver
oxygen more quickly and efficiently throughout
your body. Aerobic exercise uses your large muscle
groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.
Accurate measurement of exercise
heart rate is crucial in monitoring
exercise intensity. In order to measure
the heartbeat per minute, one must be
knowledgeable of the specific points in
the body where the heartbeat can be
felt. There are four techniques in
getting the heart beat per minute, and
they are as follows.
Apical site – is taken at the apex of the heart and
can sometimes be felt very clearly by placing the
heel of the hand over the left side of the chest.
Carotid pulse site – is taken from the carotid
artery just beside the larynx using light pressure
from the tips of the pointer and middle fingers.
Remember; never check both carotid arteries at
the same time.
Radial pulse site – is taken from the
radial artery at the wrist, in line with the
thumb, using tips of the pointer and middle
fingers.
Temporal pulse site – can be obtained
from the left or right temple with light
pressure from the tips of the pointer and
middle fingers.
Aerobic fitness is the ability of the body’s
cardiovascular system to supply energy
during continuous physical activities such
as biking and running. Studies show that
this type of exercise provides many health
benefits such as decreasing risk for heart
disease, stroke, high blood pressure, type II
diabetes and some cancers. Examples of
aerobic activities include walking at a brisk
pace, swimming, jogging, dancing, etc.
Muscular strength is the ability
of the muscles to exert a force
during an activity such as lifting
weights. Muscle strengthening
exercises involve using your
muscles to work against a
resistance such as your body
weight, elastic bands or weights.
Bone strengthening exercise, or any weight-
bearing activity that produces a force on the bone,
is also important to overall health for children and
adults. This force is usually produced by impact
with the ground and results in bone growth in
children and healthy maintenance of bone density
in adults. Examples of bone strengthening
activities include jumping, walking, jogging, and
weight lifting exercises. As you can see, some
exercises such as walking or jogging serve a dual
purpose of strengthening our bones and our
aerobic system.
Muscular endurance, on the other
hand, is how many times you can lift a
certain amount of weight. Resistance
training (also referred to as weight
training or strength training) helps
increase muscular strength and
endurance.
Resistance Training. Strength exercises,
such as weight lifting, push-ups and
crunches, work your muscles by using
resistance (like a dumbbell or your own
body weight.) This type of exercise increases
lean muscle mass, which is particularly
important for weight loss, because lean
muscle burns more calories than other
types of tissue.
Circuit training.
It is when you alternate between
several exercises (usually five to 10)
that target different muscle groups.
Flexibility exercises stretch your muscles
and may improve your range of motion at
your joints. They can improve your
flexibility and reduce your risk of injury
during sports and other activities. It is
usually done in warm-up exercise to
condition the muscle and in the Cooling
down exercise to allow the body to gradual
transition in a resting or near-resting state.
Static stretching is most often
recommended for general fitness. With this
type, you slowly ease into the position and
hold for 10 to 30 seconds before slowly
releasing the stretch. Static stretching
should be performed with warm muscles,
such as after a warm-up or at the end of a
workout. There are two forms of static
stretching.
• Active Static: This form of stretching is
used in yoga and martial arts. The stretch
is held by the strength of agonist muscles
(muscles responsible for the movement).
Think of the stretch across the upper body
during the Warrior II pose in yoga. Your
arms are extended as your back, chest, and
shoulders are stretched. The muscles of
the arms and shoulders are the agonist
muscles that allow you to hold this stretch.
• Passive Static: During this type of
stretching, you hold the limb to
perform the stretch without any
assistance such as a bar or bands.
Think of a standing quadriceps stretch
in which you bend your leg behind
you and hold the foot, pulling the heel
in close to your bottom, which
stretches the front of the upper thigh.
Dynamic Stretching is stretching with
movement. The body transitions gradually
into a position and this movement is
repeated as you increase your reach and
range of motion. Research has found that
dynamic stretching is less beneficial than
static stretching for increasing range of
motion, but unlike static stretching, it is
ideal during the pre-workout phase because
it gently warms muscles while also
stretching them
 Intensity of physical activity

Intensity refers to the rate at which the

activity is being performed or the
magnitude of the effort required to perform
an activity or exercise. It can be thought of
as how hard a person works to perform the
activity.
How Do I Assess My 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. To assess your aerobic and
muscular fitness, flexibility, and body
composition, consider recording:
Start recording your pulse rate

First Things First: Resting Heart Rate

Your resting heart rate is the number of
times your heart beats per minute when
you’re at rest. A good time to check it is in
the morning after you’ve had a good night’s
sleep, before you get out of bed.
For most of us, between 60 to 100
beats per minute (bpm) is
normal. The rate can be affected by
factors like stress, anxiety, hormones,
medication, and how physically active
you are. An athlete or a more active
person may have a resting heart rate as
low as 40 beats per minute.
When it comes to resting heart
rate, lower is better. It usually
means your heart muscle is in better
condition and doesn’t have to work as
hard to maintain a steady beat. Studies
have found that a higher resting heart
rate is linked with lower physical
fitness and higher blood pressure and
body weight.
For moderate-intensity physical activity,
your target heart rate should be between 64% and
76% of your maximum heart rate. You can
estimate your maximum heart rate based on your
age. To estimate your maximum age-related heart
rate, subtract your age from 220. For example, for
a 50-year-old person, the estimated maximum
age-related heart rate would be calculated as 220
– 50 years = 170 beats per minute (bpm). The 64%
and 76% levels would be:
• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm
This shows that vigorous-intensity
physical activity for a 35-year-old
person will require that the heart rate
remains between 142 and 172 bpm
during physical activity.
What are the principles of exercise that I
can use as my guide in my fitness plan?

A successful exercise program

incorporates a number of general
principles in order to make the
training safe and effective, helping us
to achieve our goals.
Principle of Individual Differences

The principle of individual differences simply means that,

because we all are unique individuals, we will all
have a slightly different response to an exercise
program. This is another way of saying that "one size
does not fit all" when it comes to exercise. Well-
designed exercise programs should be based on our
individual differences and responses to exercise.
Some of these differences have to do with body size
and shape, genetics, past experience, chronic
conditions, injuries, and even gender. For example,
women generally need more recovery time than men,1 and
older athletes generally need more recovery time than
younger athletes.
Principle of Specificity

We've all heard the phrase, "Practice makes perfect.“

This principle simply states that exercising a
certain body part or component of the body
primarily develops that part. The principle of
specificity implies that to become better at a
particular exercise or skill, you must perform
that exercise or skill. A runner should train by
running, a swimmer by swimming and a cyclist
by cycling. While it's helpful to have a good base of
fitness and to do general conditioning routines, if you
want to be better at your sport, you need to train
specifically for that sport.
Principle of Overload

The exercise science principle of overload

states that a greater than normal stress or
load on the body is required for training
adaptation to take place. What this
means is that in order to improve our
fitness, strength or endurance, we
need to increase the workload
accordingly.
In order for a muscle (including
the heart) to increase strength, it
must be gradually stressed by
working against a load greater
than it is accustomed to. For
adaptation to occur the volume of
exercise must overload the body in
some way in line with the capacity of
the individual to cope with that
overload.
Principle of Progression

The principle of progression implies that there is an

optimal level of overload that should be achieved, and an
optimal time frame for this overload to occur. A gradual
and systematic increase in the workload over a
period of time will result in improvements in
fitness without risk of injury. If overload occurs
too slowly, improvement is unlikely, but overload
that is increased too rapidly may result in injury
or muscle damage. For example, the weekend athlete
who exercises vigorously only on weekends violates the
principle of progression and most likely will not see
obvious fitness gains.
F.I.T.T. Principle

Frequency = How often you exercise

Intensity = How hard you exercise
Time = How long you exercise
Type = What kind of exercise
The F.I.T.T. Principle is one of the
foundations of exercise, a set of guidelines
that help you set up a workout routine for
maximum benefit.
Activity 1 Classifying Exercises

Directions: Categorize the words in

the box below as to aerobic fitness,
muscular strength and bone
strengthening activities. Write each in
the appropriate column.
AEROBIC MUSCULAR BONE
FITNESS STRENGTH STRENGTHEN
ING
1. 5. 9.

2. 6. 10.

4. 7.

5. 8.
weightlifting exercise watching tv
playing Mobile legends brisk
walking
dancing swimming push up using
treadmill
stretching using elastic band
running jogging
Activity 1 Do I look Familiar?

Directions: Below are the lists of

different exercises. Identify which
body parts are developed by each
exercise and write it in the
corresponding box. Each exercise
may be written in more than one
box.
1. Planking 2. Squats 3.Push-
up 4.high knees jog 5.Lunge
6. Jumping jack 7.arm circling
8.leg raise 9.sit-up
10.jogging
 Arm Muscle

Cardio Respiratory

Abdominal Muscle

Leg and glute muscle

Activity 1 I am now ready!

Direction: Look at the FITT

formula on how to make a Fitness
Plan. It will serve as a guide for you
in creating your own Fitness Plan.
My Fitness Plan
THANK YOU…