CEBU INSTITUTE OF TECHNOLOGY

UNIVERSITY

Handout
In
PE 101
Foundation of Physical Fitness

LONIE ANN L. AGOSTO, MATPE

PE Instructor

What is Physical Education?

Physical Education is an important segment of general education which aims to contribute

to the total development of the learner through participation in selected vigorous activity.
- it provides opportunities to acquire lifelong skills that are essential to his physical, mental,
social and emotional development.
- it is the vital and integral part of general education designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total
body movement in the performance of properly selected physical activities.
OBJECTIVES OF PHYSICAL EDUCATION:
Physical Development- Through carefully selected physical education activities, an
individual who participates
actively will develop and maintain good health and high level of physical fitness. The
acquisition of physical skills can
motivate an individual to participate further in physical activities: hence, healthy growth and
development of each learner will be enhanced.
Social Development - Participation in Physical activities provides opportunities for the
acquisition and practice of
desirable social traits necessary for adjustment to happy living and to the social life in general.
Some worthwhile traits are:
Friendliness
Cooperation
Respect for the rights of others
Good sportsmanship
Good leadership and followership
Honesty in group competition
Emotional Development- The informal nature of physical education offers opportunities for
the development of
expression and emotional traits needed for emotional mastery like:
Self confidence
Self control
Self reliance
Determination
Personal Discipline
Mental Development- Through participation in Physical Education activities the individual
develops his mental
capabilities as he learns the mechanical principles of underlying movement, as the learner
acquires knowledge and
understanding of rules and strategies of games and sports as well as dance, and the ability to
analyze and give
judgments.
I. INTRODUCTION TO PHYSICAL FITNESS
A. DEFINITION OF TERMS:
1. Physical Fitness the ability of an individual to perform ones daily task with vigor and
alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to
meet unforeseen emergencies, and with enough energy for leisure time activities.

2. Physical Activity it involves any bodily movement caused by muscular contractions that
result in the expenditure of energy.
3. Exercise it is a planned program of physical activities usually designed to improve
physical fitness.
4. Warm-up is a term used to describe activities used to prepare your body for more
strenuous exercise in the stimulus period; the usual technique involves the use of less intense
levels of the actual exercise you will do during the stimulus period, followed by some gentle
stretching exercises.
5. Cool down is done immediately after the conclusion of the stimulus period, like the warmup, it involves milder
exercise than those used during the stimulus period.
What is Physical Fitness?
Physical Fitness is a combination of medical fitness (body soundness) and dynamic fitness
(capacity for action). A physically fit person is free from disease and can move and perform
efficiently. Neither good health nor physical proficiency alone constitutes physical fitness,
which combines both qualities. Another factor is emotional factor. This is readily apparent in
athletic contests, where good performance requires self-discipline, effective teamwork, and the
ability to remain calm under stress.
- is the ability of an individual to perform ones daily activities efficiently without undue fatigue,
reduce the risk of health problems and with extra reserve in case of emergency.
- is the capacity of the individual to perform and accomplish his/her regular daily tasks without
undue fatigue, still has an ample amount of
reserve energy to meet emergencies, has readiness to perform other activities and has time to
enjoy leisure.
PRINCIPLES OF PHYSICAL FITNESS:
1.
2.
3.
4.
5.

Physical Fitness is a personal responsibility.

A persons physical fitness is determined by such factors as age, heredity and
behavior.
Health habits that aid physical fitness include getting enough sleep, eating properly,
receiving regular medical and dental care, and maintaining personal cleanliness.
A persons level of physical fitness depends largely on how frequently and intensely he
or she exercises.
Improvement occurs faster with more frequent workouts.

B. BENEFITS OF EXERCISE
1.
2.
3.
4.
5.
6.
7.
8.
9.

Improves psychological functioning.

Improves appearance
Increased efficiency of the heart and the lungs
Increased muscle strength and endurance
Protection from lower back problems
Maintenance of proper body weight
Possible delay in the aging process
Reduce the risk of cardiovascular diseases
Reduce stress response

PROBLEMS ASSOCIATED WITH INACTIVITY

1.
2.
3.
4.

obesity
back pain
tension syndrome
emotional stability

5. hypertension
6. diabetes
7. prone to Cardiovascular Diseases
CARDIOVASCULAR DISEASES (CVDs)- diseases that affects the heart and blood vessels
CAUSES OF CVDs:

The major causes of cardiovascular diseases are tobacco use, physical inactivity and
anj unhealthy diet.

The most common cause is build-up of fatty deposits on the inner walls of the blood
vessels that supply the heart or the brain. The blood vessels become narrower and less
flexible also known as atherosclerosis (or hardening of the arteries). The blood vessels
are then more likely to become blocked by blood clots. When this happens, the blocked
vessels cannot supply blood to the heart and brain which then becomes damaged.
MAJOR FORMS:
1.

ATHEROSCLEROSIS- hardening and thickening of the arterial wall caused by fatty

deposits known as plaque.

2.

HEART ATTACK- stoppage of blood flow to the heart, resulting in the death of heart
cells.

3.

CORONARY HEART/ ARTERY DISEASE- result of atherosclerotic plaque forming a

blockage of one or more coronary arteries.

4.

STROKE- brain damage that occurs when the blood supply to the brain is reduced for
a prolonged period of time.

5.

HYPERTENSION- blood pressure is chronically above the normal.

BLOOD PRESSURE- force exerted by the blood against blood vessel walls by the
pumping action of the heart.
The 1st number: systolic pressure is the pressure generated when the heart
contracts.
The 2nd number: diastolic pressure is the blood pressure when the heart is relaxed.

HIGH BLOOD PRESSURE SYMPTOMS- stressed, sedentary, bloated, weak, failing

SYSTOLIC-DIASTOLIC
210-120 180-110160-100140-90140-90130-85120-80110-7590-6060-4050-33-

stage 4 high blood pressure

stage 3 high blood pressure
stage 2 high blood pressure
stage 1 high blood pressure
borderline high
high normal
normal blood pressure
low normal
borderline low
too low blood pressure
danger blood pressure

LOW BLOOD PRESSURE SYMPTOMS- weak, tired, dizzy, fainting, coma

Components/ Parameters of Physical Fitness:
A. Skill-Related Components of Fitness

Contribute to ones ability to perform skills and to participate in enjoyable leisure

activities. Skill-related components are developed after the health-related components.
1.

Speed is the ability of the individual to move from one point to another o one
direction within the shortest time possible.
Activity tests to measure speed:

Double Heel Click

With the feet apart, jump up and tap the heels together twice before you hit the
ground. You must land with your feet 3 inches apart.
2.

Power is the ability to exert or apply a single maximum force within the
shortest time possible.
Strength + Speed = Power
Activity tests to measure power:

Standing Long Jump

Stand with toes behind the line. Using no run or hop step, jump as far as possible. Men
must jump their height plus 6 inches. Women must jump their height only.
3.

Reaction Time the length of time that an individual requires to respond to a

stimulus.
Activity tests to measure reaction time: Paper Drop
Have a partner hold a sheet of notebook paper so that the side edge is between your
thumb and index finger, about the width of your hand from the top of the page. When
your partner drops the paper, catch it before it slips through the thumb and finger. do
not lower your hand to catch the paper.

4.

Coordination is the common denominator of all motor performance

parameters. It involves the nervous system and the skeletal-muscular system and may
be as the smooth flow of movement.
Activity tests to measure coordination: Paper Ball Bounce
Wad up a sheet of notebook paper into a ball. Bounce the ball back and forth between
the right and left hands. Keep the hands open and palms up. Bounce the ball 3 times
with each hand, alternating hands for each bounce.

5.

Balance a special kind of coordination involves reflexes, vision, the inner

ear, the cerebellum, and the skeletal-muscular system. It is the ability of the
individual to maintain equilibrium in relation to change in body position. Balance can
be categorized into static and dynamic balance.
Static balance involves equilibrium in a fixed position such as standing on one
foot or on a
balance beam.

Dynamic balance refers to the maintenance of equilibrium while moving such

as walking in a
balance beam. Common tests involves the use of the balance beam, various ways of
standing on
one foot with eyes open or close.
Activity tests to measure balance:

One-foot Balance

Stand on one foot, press up so that the weight is on the ball of the foot with the heel
off the floor. Hold the hands and the other leg straight out in front for 10 seconds.

6.

Agility generally defined as the ability to change direction quickly and

efficiently while moving as early as possible as full speed.
Activity tests to measure agility:

Paper Ball Pick-up

Place two wadded paper balls on the floor 5 feet away. Run, pick up the first paper ball
and return both feet behind the starting line. Repeat with the second ball. Finish in 5
seconds.
B. Health Related Components
Those components that contribute to the development of fitness and health and
function capacity of the body will be classified as health-related components. Health-related
components are first developed before the skill-related components.
1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during
contraction to overcome resistance.
Activity tests to measure muscular strength:
Push-ups

Push-ups

Modified

Materials: mat
a. Support the body in a push - up position from the knees with hands outside the
shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.
2. Muscular Endurance capacity of a muscle or a group of muscle to persist in a localized
muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a
period of time.
Activity tests to measure muscular endurance: Abdominal Curl-ups
Materials: meter stick and mat
a. Lie on the floor and bend the knees.
b. Measure 5 inches from the buttocks to the heels of the performer.
c. Cross the arms in front of chest.
d. Raise the upper body and let the forearms touch the legs/lap and return to
starting position.
f. Repeat as many as possible.
3. Flexibility- functional capacity of the joints to move within a normal range of motion
(ROM). It involves the muscular system as well as the bones and joints. Lack of adequate
flexibility has often been linked with low back pain as well as with muscle and joint injuries. An
adequate degree of flexibility is important to prevent injury and to maintain body mobility. It
can be greatly improved by stretching.
It involves four basic movements, namely:

Flexion bending a body segment

Extension straightening a body segment

Abduction moving a limb away from a body

Adduction moving a limb towards the body

Activity tests to measure flexibility:

Sit and Reach Wall Test

a. Remove shoes and sit facing the wall.

b. Keep feet flat on the wall and knees straight.
c. Reach forward and touch the wall and hold for 2 seconds
4. Body Composition - refers to the total make-up of the body using the concept of a two
component model: the Lean Body Mass and the Body Fat.

The Lean Body Mass consists of the muscles, bones, nervous tissue, skin,
blood and organs. These tissues have high metabolic rate and make a direct, positive
contribution to energy production during exercise.
Body Fat of adipose tissue represents that the components of the body whose
primary role is to store energy for later use. Body Fats does not contribute in a direct sense to
exercise performance. Body Fat is further classified into essential body fat and storage body
fat. Essential body fat is the amount of fat thought to be necessary for the maintenance of
life while storage body fat contained in the fatty deposits found under the skin and deep
inside the body.
Activity tests to measure body composition:
Body Mass Index
It is used to evaluate your weight.
Formula:
BMI = W (kgs.)
H (m2)
5. Cardiovascular Endurance
It is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to
the working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also
defined as the maximum amount of work an individual is capable of performing continuously
where the work involves large muscle groups.

Activity tests to measure cardio-vascular endurance:

Step Test

Material: 12 - inch bench

a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per
minute. One step
consists of four beats - that is, up with left foot, up with the right foot, down with the
left
foot, down with the
right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your
pulse for 60 seconds.
Cardio Respiratory Fitness (CRF)
The design of an exercise program must also incorporate four factors, including
frequency of exercise (F), intensity of exercise (I), time or duration of exercise(T), and type of
mode of exercise(T). Such factors (FITT) are important for developing and maintaining
cadiorespiratory and musculoskeletal fitness.
Frequency is a number of times an individual should exercise in a week.
Intensity is the difficulty level of the exercise.
Time is the duration of the exercise.
Type is the mode of exercise.
CRF Guidelines to Exercise Programming
For sedentary and unfit persons, it is recommended that the lower limits of the FITT
principle be utilize, whereas most CRF program tend to engage in exercise of moderate
frequency (three to four times per week), intensity (60 to 70 percent heart rate reserve), and
duration (30-40 minutes). Fitness professionals must understand how each of these factors in
the FITT principle interrelate and how to modify such elements in order to individualize the
program.
Recommended Components of CRF Exercise Program:

Frequency (How often to exercise)

Intensity (How hard to exercise)

Three to five days per week on alternate days

60-90% of maximal heart rate

Time/Duration (How long to exercise) 15-60 minutes (continuous)

Type mode (What activity to engage in) Large muscle activity, rhythmic ; biking/cycling,
walking, jogging/running, aerobic
dance (low impact), steps aerobic, swimming, rowing,
stair-climbing

Estimation of Target Heart Rate

Accurate measurement of exercise heart rate is crucial to monitoring exercise intensity.
Although digital heart rate are available and are reasonably accurate, the use of population to
measure pulse rate is a skill encouraged to be performed. Heart rate is defined as the
number of heartbeats per minute (bpm).
Proper pulse rate technique at the following sites
Apical site-This 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- This pulse is taken from the carotid artery just beside of the
larynx using light pressure from the fingertips of the first two fingers, not the thumb.
Remember, never palpate both carotid artery at the same time.
Radial pulse site- The pulse is taken from the radial artery at the wrist, in line with
the thumb, using the fingertips of the first two fingers.
Temporal pulse site- This pulse can sometimes be obtained from the left or right
temple with light pressure from the fingertips of the first two fingers.
Percent of Maximal Heart Rate- One very common and easy-to-calculate way of
determining target heart rate method is the percentage of maximal heart rate method. To use
this method of monitoring, HR max must first be determined from either a maximal stress test,
the age adjusted maximal heart rate formula. (Age-predicted Maximal Heart Rate = 220-Age
[years]). The accuracy of THR is slightly compromised when using the age-adjusted maximal
heart rate rather than a measured maximal heart rate. Also, if a person is taking medication
which alters heart rate (e.g. beta blockers, then measured maximal heart rate must be used.
Step 1: Determine the Resting Pulse Rate (RHR)
Example: 80 Beats per minute
Step 2: determine HR max (MHR) measured from the age-adjusted formula:
MHR

= 220-age
= 220 bpm-17 years old
= 203 bpm

Strep 3: Subtract the RHR from the MHR

MHR =203 bpm-80 pbm
=123 bpm
Step 4: Convert the percentage of desired exercise intensity

=123bpm *70%
=86.1 bpm
Step 5: Add the RHR to the MHR to get the training effect level
THR
=86.1 bpm + 8o bpm
=166.1 bpm

Classification

Step Test

Ninety DegreePush ups

Modified Push
ups

HighPerformance
Good Fitness
Marginal Zone
Low Zone

84bpm or less

29+

30+

85bpm - 95bpm
96bpm-119bpm
120bpm & above

20-28
16-19
16
Men

20-29
10-19
9
Women

Classification

Flexed Arm
Support

Sit and Reach Wall Test

Curl Ups
Men
35+

Women
25+

24-34
15-23
<15

18-24
10-17
<10

BMI

HighPerformance
Good Fitness

30+

Cannot touch wall

Low

<18.5

Underweight

20-29
10-19

Averag
e
Good

18.522.9
23.024.9
25.029.9
30.0

Normal

Marginal Zone

Fingertip touch
wall
Knuckles touch
wall
Palms touch Wall

Low Zone

10

Excelle
nt

At-risk of
Obesity
Obese I
Obese II

PRINCIPLES AND METHODS OF PHYSICAL FITNESS TRAINING

Training is a systematic method of physical conditioning. Before an individual perform
an activity, he should know the guidelines in doing the activity.
is defined as a systematic process of repetitive, progressive exercise of work, involving
the learning process and acclimatization.
The basic training principles help coaches to design programmed that are specific and
safe for an individual athlete. The training principles outlined below will appear to focus mostly
on fitness training but the majority will also apply to technical, tactical, and psychological
training.
A. INDIVIDUAL DIFFERENCES Performers respond differently to the same training. This is
due to factors such the individuals state of training, the characteristic athletes have inherited
from their parents, their personal commitment and their level of physical and mental maturity,
their sexes and age levels.
No two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and
social environments and their own unique way. It is therefore essential that the exercise
programs caters to these individual needs and preferences.

B. ADAPTATION Is the way the body responds to the training program. The parts of the body
that are actively stressed during exercise adapt to those stresses, leading to an increase in
performance.
C. OVERLOADIndicates that doing more than the usual is necessary if benefits are to
occur. In order for the muscles (including the heart muscles) to get stronger, it must be
overloaded or worked against a load greater than the usual. It relates to the principle of used
in that your energy systems must be stressed beyond their normal levels of activity if they are
to improve. For the bodys systems to make these adaptations, they must be overloaded. Just
taking part in an activity will not cause any improvements in fitness, as the body will not be
stressed largely than normal.
For physical activity to be effective, it must be done with enough intensity, frequency,
and duration.

Intensity (how hard) it is defined as the difficulty level or how vigorous and
exercise should be. This is probably the most critical of the different factors that determine
the amount of positive physical change to take place.
Frequency (how often) it is the number of times one should exercise in a week.
According to studies, for one to achieve something out of ones physical fitness activity,
one should exercise at least 3-4 times in a week. Increased frequency may be necessary
for those training for competition.
Duration (how long) the length of time at which the exercise program is
executed. An average work-out will last between 15-45 minutes to an hour. The intensity of
an exercise is inversely proportional to the duration. As the intensity increases, duration
decreases and vice versa..

D. PROGRESSION This is the principle that indicates the need to gradually increase
overload to achieve optimal benefits. The overload imposed on an athlete must be progressive.
To keep developing, the individual must keep on overloading. This means that there is gradual
increase in the training load; hence, there is progress.
During the initial stage of a beginners training, the individual should be given mild to
moderately intense exercises. And by virtue of the principle of adaptation, the FIT formula may
be increased to keep up with the improvement of the body.
It is important to progress slowly with consideration and emphasis on the FIT formula
to minimize occurrence of overuse injuries.
E. REVERSIBILITY- The adaptation that takes place as a result of training is all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while
strength gains are lost more slowly. The principle of reversibility is another way of stating
the principle of disuse. If your energy systems are not utilized, it deteriorates to a level
congruent to your level of activity. It indicates that disuse or inactivity results in loss of benefits
achieved in overloading.
In order to maintain a desired level of fitness, you need to continue to provide an
exercise overload. We have to remember that we cannot bank fitness neither can we store
fitness. The principle states that if an individual stops to exercise, the body returns to its initial
level of fitness.
F. SPECIFICITY Is the least complex training principle. In order for a training program to be
effective it must be specific for the sport and position of the performer. It indicates that you
must train specific energy system and specific muscle groups in order for them to improve.
2 Types of Specificity

Metabolic Specificity- involves training a specific energy system.

Neuromuscular Specificity involves training specific muscle group.
Special Considerations:

10

The program must be specifically planned in terms of the sports itself.

The program must be geared specifically to the individual using it.

G. RECOVERY Is one of the most overlooked principles of training. It is during the recovery
sessions that the adaptations to training take place. Recovery sessions may not necessary
means complete rest. Periods of lower intensity activity will allow the body to adapt without
increasing the stress placed on it. These periods are excellent opportunities for work on
technique and tactics.
It refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.
H. VARIATION If training programs are repetitious, athletes can soon become bored and lose
their motivation. This is the principle that gives consideration to maintaining the interest of the
exercising individual. Training should be accomplished in various ways because once training
becomes repetitious to an individual, the tendency is to feel bored that could lead to losing of
interest and motivation.
I. EXERCISE PRECAUTION Prior to undertaking an exercise program, some precautions
should be followed:

Medical Examination is necessary. It should be taken before starting

with the program and at regular intervals or at any time if any irregular, organic
disturbances or abnormalities such as dizziness, nausea, severe pain and chest pain is
observed.
Warm-up is desirable. Warm-up is preliminary session of light to
moderate exercise to get the body gradually adjusted for more strenuous or highly skilled
activities.

J. TIME PATTERN Exercises should be done anytime of the day when it is convenient for the
individual and it should be governed by the preference and the timetable of the individual.
However, exercising one (1) or two (2) hours after a heavy meal is not advised
because it may result to indigestion. Digestion takes place one to two hours after a heavy
meal, where blood and oxygen is needed for good digestion. If an individual exercises at this
time, the exercised muscles will also demand more blood and oxygen supply. As a result the
blood and oxygen needed for digestion will not be enough, thus, indigestion may likely be
experienced.
OVERVIEW OF PHYSICAL FITNESS TRAINING PROGRAMS
THREE- PART WORKOUT
A workout in whatever form must include the following sequence of activities: warmup, conditioning bout/ activity/ exercise proper, and cool down.
Warm-up is defined as the preparation of the body physically and mentally for the
conditioning bout. This means that the heart, lungs, and muscles are being set for an increased
workload, an activity that is of higher intensity and which last for about 5-15 minutes enough
to produce slight sweat indicating that the body is ready for the activity/ exercise proper. This
also means lesser chances of injury occurrences while exercising.
There are three (3) activities that may be included in the warm- up phase:
calesthenics, mild stretching exercise, and a short period of task specific activity.
Stretching has two (2) types: static, where a stretch is held for about 10- 30 seconds
and ballistic, jerky and bouncy movements. It is concluded that static stretching is best while

11

ballistic is not recommended because it can strain cold muscles.(Robbins, Powers & Burgess,
2002).
Conditioning Bout/ Exercise Proper is the phase that follows the warm-up part.
This is when aerobic activities exercises happen that stimulate the cardio respiratory system.
This may include activities that are enjoyable for the individual such as walking, cycling,
dancing, or other preferred activities. This phase may last for about 15-45 minutes.
The final phase is the Cool Down. This is when the body tries to return to its normal or
resting state. This may be the latter phase of the conditioning bout but done at a lower
intensity level followed by light stretching exercises. This may take about 5-15 minutes,
enough time for the body to prevent muscles soreness and stiffness, and blood pooling that
may result to a persons feeling dizziness and faintness. The guide that will indicate that
cooling down has served its purpose is if the heart rate is approximately 100-110 bpm or even
less.
CALISTHENICS
Exercises performed without equipment which may be static or dynamic. Static
calisthenics are movement without bounces. It is flexing or extending of a body part to the
limit of its range of motion and holding it in that position. These are stretching exercises with
basically develop flexibility. Dynamic calisthenics are movements which will require repetitious
bounces or movements where muscular endurance is basically developed.
Examples: Ju7m,ping Jacks, Stationary Run, Push-ups, Leg Raises, Body Twist etc.
PULSE-RATED SYSTEM
This is the training which raises an individuals pulse rate from 60% to 80% of his
Maximal Heart Rate (MHR). This is the same as getting the Target Heart Rate (THR).
Examples: Walking, Jogging, Running, Swimming, Cycling, Aerobic Dancing etc.
What is Aerobic Exercise?
Aerobic exercise is any activity that uses large muscle groups, can be maintained
continuously, and is rhythmic in nature. It is a type of exercise that overloads the heart and
lungs and causes then to work harder than a rest. The important idea behind aerobic exercise
today, is to get up and get moving!! There are more activities ever to choose from, whether it
is a new activity or any old one.
Types of Aerobic Exercise:

Aerobic Dance
Bicycling
Fitness Walking
Jumping Rope
Running
Stair Climbing
Swimming

Benefits of Aerobic Exercise

1.
2.

Increased maximal oxygen consumption

Improvement in cardiovascular/cardio-respiratory function (heart and
lungs)

3.
4.

Increase blood supply in the muscles and ability to use oxygen

Lower heart rate and blood pressure at any level of sub maximal
exercise

5.

Increase threshold for lactic acid accumulation

12

6.

Lower resting systolic and diastolic blood pressure in people with high
blood pressure

7.
Increase HDL cholesterol (the good cholesterol)
8.
Decreased blood triglycerides
9.
Reduced body fat and improved weight control
10. Improved glucose tolerance and reduced insulin resistance.

Basic Arm and Foot Movements

Arm swing
Jab
Body twist
Arm cross
Claps
Arm circling
Arm stretch
Arm curl
Arm bends

Walking
Side step
Step close
Grapevine
Knee lift
Jogging
Marching
Leg curl
Squats
Kicks
Leg bends
Leg raise
Hop
V-step

CIRCUIT TRAINING
This type of program consists of a number of stations where the individual performs
a given exercise, usually within a specified time. Once the exercise is completed at one station,
the individuals moves rapidly to the next station, performing another exercise also within a
prescribed time period. The circuit is completed once the individual performs the exercises at
all stations.
Regardless of which sports the circuit are designed for, they should consists of
between 6-15 stations, requiring the total time of between 5 and 20 minutes to complete.
There are several advantages to circuit training, It is flexible, it can be designed to suit
your own needs and level of fitness; you may designed your own circuit training to concentrate
on muscular and cardio-respiratory endurance, or strength, or flexibility or a combination of
any of those.
The following a sample of a circuit training program:

Station
Station
Station
Station
Station
Station

1:
2:
3:
4:
5:
6:

Jumping Jacks
Bent-knee sit-ups
Push-ups
- 10x
Toe-touches
Slide stretches
V-sits

- 16x
- 10x
- 16x
- 16x
- 10x

D. WEIGHT TRAINING
Weight training (also called strength or resistance training) is the use of variety of
methods, including exercises with free weights and weights machines, to increase muscular
strength, endurance, and/or power for sports participation or fitness enhancement.

13

An essential concept in understanding weight training is knowledge of RM or

repetition maximum and set.
RM is the measure of exercise intensity, hence, the maximum load that a muscle group can lift
a specified number of times before tiring. 15RM for example means maximally lifting load 15
times. Set on the other hand is the number of repetitions consecutively performed without
resting.
Here are some basic weight training exercises and the major muscles developed:
1.
2.
3.
4.
5.
6.
7.
8.
9.

Bicep Curl ____________________ Biceps

Triceps Extension ______________ Triceps
Leg Curl ______________________ Hamstring
Leg Extension _________________ Quadriceps
Bench Press ___________________ Pectorals, Deltoid
Calf Raise _____________________ Gastrocnemius, Soleus
Lat Pull Down __________________ Latissimus Dorsi
Lateral Arm Raise _______________ Deltoids, Trapezius
Side Bend _____________________ Obliques

THE EFFECTS OF PHYSICAL ACTIVITY ON SELECTED BODY SYSTEM

A. CIRCULATORY SYSTEM
General Function- The primary function of the circulatory system may be stated in one
simple word- transport. It is often referred to as the carrier organ or sometimes alluded to
as the river of life. This label is quite appropriate for should a malfunction or body supply
to the tissue occur, the person is headed for trouble. Brain cells die in two minutes if deprived
of nourishment that long.
Immediate Effects of Exercise
1. Increased Heart Rate- The normal heart rate of a person is from 60 to 90 beats
per minute. The average heart rate under resting conditions is about 78 beats per
minute for men and 84 beats per minute for women. During sleep the pulse rate may
be as low as 60 beats per minute, or it ma6y beyond 150 beats per minute during
vigorously exercises.
2. Increased Blood Pressure Another phenomenon that occurs during exercises is the
rise of blood pressure. Blood pressure is simply the force exerted by the following blood
against the walls of the arteries and is responsible for making the flow of blood from
one point to other along the circulatory system. The ultimate source of energy for the
maintenance of arterial blood is of course the pumping of the heart. Each time the
heart beats, the pressure increases, each time the heart relaxes, the pressure
decreases. When the physician checks the pressure, he takes to measurements,
namely; Systolic pressure, which is the pressure at the height of the contraction of
the heart, and diastolic pressure, which is regarded as the resting level of minimal
pressure.
3. Athletes Heart There has been a great deal of misunderstanding about the effects of
athletic activity on the heart. It was formerly thought that participation in competitive
athletic placed a heavy demand upon the heart muscle, that eventually it became
enlarged or hypertrophied as evidence by x-ray films of some athletes showing a larger
cardiac silhouette than normal similar to that occurring in the heart disease. Such
condition has been referred to as athletes heart. This enlargement, however, is a
normal physiological response of the hypertrophy or increase in the thickness of
cardiac muscle in contrast to dilation of the diseased heart due to its inability to failure
to employ itself fully with each systole.
A.

RESPIRATORY SYSTEM

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General Function - The respiratory system affects the exchange of gases between you and
your
environment through the medium of the lungs. This is called respiration of breathing. Simply
stated, breathing is the flow of air in and out of the lungs. When you breathe in, it is called
inspiration and expiration when you breathe out. The lungs are full of grape-like air sacs or
alveoli estimated to about 250 million of them which when flattened out would probably cover
half a tennis court. It is through the walls of the capillaries of the alveoli that oxygen from the
air is swapped from carbon dioxide by the red blood cells waiting there.
Immediate Effects of Exercise
a. Increased Rate and Depth of Breathing. One of the most immediate effects of
exercise is the automatic increase in the rate and depth of breathing called pulmonary
ventilation by the physiologist. This increased extent of breathing is a normal response of
the body to supply the greater amount of oxygen demanded by the working muscles and
eliminate the increased concentration of carbon dioxide in blood.
b. Increased Minute Volume. Is the amount of air taken in by your lungs during one
minute. Normally you breathe about 16 times a minute about half liter of air each time.
This amount only partially inflates your lungs but if you take a good deep breath, you can
hold eight times as much. At rest the average intake is 8 liters a minute. During strenuous
work, this may go as high as 115 liters or more per minute.
c. Increased Oxygen Requirement (Utilization). Even when resting, tissues
require a continuous supply of oxygen and the continuous removal of carbon dioxide.
Exercise increases both these needs, for laboring muscles burn oxygen rapidly and
pours out waste carbon dioxide, so that the overall level of respiratory action must be
adaptable to changing metabolic requirements of the body.
d. Oxygen Debt. A term referring to the deficit of oxygen in the performing muscles
during exercise.
C. Muscular System
General Function Just as most of the other systems of the body have more than one
function, the muscular system is also responsible for several jobs. Muscles are composed of
thousands of fiber or cells that serve as their structural units. They are grouped into three (3)
broad classes, namely:
Skeletal muscles - (striated or involuntary muscles) move the joints of the bones to which
they are attached. They make it possible for humans to move. These muscles are capable of
performing a wide variety of movements depending on the type of joint and muscles involved.
Muscles that decrease joint angles are called flexor muscles while muscles that increase joint
angles are called extensor muscles. These are over 400 voluntary skeletal muscles that
comprise between 40-50% of the total body weight (Fox, 1987). They are attached to the
bones by tough connective tissues called tendons.
The skeletal muscles perform at least four (4) distinct functions:
1) they give specific shape to the different parts of the body;
2) they produce loco motor movements;
3) they serve as postural support; and
4) they produce heat during periods of cold stress.
It is important to note that in a strength building exercise, muscles do not increase in
number but rather they increase the fiber bulk and the cross-sectional area of the muscle
group. Accordingly, a tough thin elastic sheath called sarcolemma, which thickens or
develops as a result of strength training exercise, surrounds each muscle fiber. Within a period
of 6-8 weeks, muscles increases in size (hypertrophy) and strength as each individual muscle
fiber physiologically adapts to the resistance.

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It is also important to recognize that the muscles are also responsible for producing
most of the body heat and for maintaining body posture.
Cardiac muscles (heart muscles) cause the heart to beat and move the blood through the
circulatory system. This muscle is involuntary and innervated by the autonomic nervous
system. Its main function is to pump out blood to supply oxygen and nutrients to the different
parts of the body.
Smooth muscles (unstriated, visceral or involuntary muscles) serve as a lining to the
digestive tract and certain other internal organs which move materials through the internal
hallow organs (intestines and ducts)
Immediate Effects of exercise:
a. Muscle pain.
During exhaustive exercise, there is an expected demand for increase
oxygen and blood supply to the exercised muscles. initially, when there is no sufficient blood
and oxygen supply, there is muscle pain due insufficient blood and oxygen supply to the
affected muscle group.
Muscular pain commonly occurs during exercise, whereas soreness and stiffness
usually appear some hours later. It is well known that when muscle are forced to worked
without adequate blood supply (for example, rapid flexion and extension of the fingers with the
circulation excluded by a blood pressure cuff) severe pain results. The inadequate blood flow
results in failure of complete removal of the products of muscle metabolism, and it is probable
that the pain of strenuous exercise is due to an accumulation of acid metabolism that irritate
the receptor organs of pain located in the muscles.
b. Muscle Fatigue. When the exercised muscle is stimulated repeatedly at a frequency of
about once per second, the height of each contraction eventually begins to decrease. Not only
is the amount of shortening diminished but also the relaxation. Finally, the muscle fails to
respond even to the strongest stimulation; that is, its irritability is completely lost. This
diminished capacity for response that results from previous activity is called fatigue.
If a fatigue exercised muscle is cut across transversely and the cut surface tested with
litmus paper, it is found that the interior of the muscle is acid. Since the normal muscle gives
an alkaline reaction litmus, it is apparent that fatigue is associated with an accumulation of
acid. Chemical analysis reveals that the amount of glycogen (energy-yielding carbohydrate) is
less in the fatigued muscle than in the normal muscle. These experiments suggest that fatigue
may be due to the accumulation of acid waste products that decrease the irritability of the
muscle or to exhaustion of stored fuel supplies. The accumulation of acid waste products
(largely lactic acid) in the excised muscle is due in large part to the absence of a normal
circulation of blood. As a result the amount of oxygen supplied to the muscle is not sufficient to
oxidize the lactic acid, nor it can be removed from the muscle by diffusion into the circulating
blood. Conditions are, of course, different in the case of muscles in the body. The fuel is
constantly being replenished by way of the blood, the oxygen supply is adequate to oxidize
most, if not all, of the lactic acid produced, and much of that which is not oxidize or
reconverted to glycogen diffuses into the body and is carried away from the muscle. As a
result, muscles in the body perform large amounts of work before their capacity for response is
abolished by fatigue.
c. Muscle Stiffness. Fluid collects in muscles during activity and a number of hours may be
required for its reabsorption into the blood stream. The resulting swelling of the muscle causes
it to become shorter and thicker and more resistant to stretching. This gives rise to a sensation
of stiffness when the muscle is stretched during the contraction of antagonistic muscles.
D. Excretory System
General Function. The excretory system, composed of the kidneys, skin, respiratory system,
and digestive tract, is concerned with the removal of waste products from the body. Exercise
helps to keep the digestive and excretory organs in good conditions.
Immediate Effects of Exercise:

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a. Decrease in Urine. During strenuous exercise the amount of urine is greatly

diminished or its production is entirely discontinued because some of the water in blood
plasma transfer to the tissues and blood in the kidneys is diverted to active muscles. With loss
blood being filtered by the kidneys resulting in less urine produced, sweating is instead
increased. T primary contribution of the skin to exercise is not so much waste removal but as
its dissipation of heat through sweating (evaporation) and radiation.
b. Loss of Water and Salt.
Increased sweating during exercise not only results in
loss body moisture but also body salts (chlorides). The volume of perspiration released by the
body varies from one half liter on a cool day to as much as 2 to 3 liters on a hot one. While
doing maximum work at high temperatures, some persons could excrete from 3 to 4 liters of
sweat on one hour. Profuse sweating causing excessive loss of salt may lead to muscular
cramps. This is the rationale for giving salt together with water after severe activity.
c. Loss of Vitamins and Minerals. Vitamin C (ascorbic acid) is present in sweat to
the extent of 1.55 to .64 mg per 100cc. because of this loss, coal miners who sweat heavily
develop scurvy on what would other wise be adequate diet. It is therefore, recommended that
the diet of men engaged in activity associated with sweating, or those working in the heat
should include larger amounts of food containing Vitamin C that are included in regular diets.
This is also the reason why oranges are given in timeouts during games, not only for their
sweet and refreshing taste but also because of their high Vitamin C value.

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