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LESSON 5
Learning Activity 5.1 Which principle of training relates to each of the
following statements?
1. Training adaptations will relate to the type of training that is performed:
Specificity
2. In order to develop fitness, the body needs to be challenged: Overload
3. Endurance exercise will primarily develop the long-term energy system:
Specificity
4. If individuals stop training, they will start to lose their fitness: Reversibility
5. After initial overload, further overload needs to be applied in order to improve
fitness: Progression
Learning activity 5.2 What do the letters of the acronym F.I.T.T stand
for? What do they mean in relation to a training session?
F stands for: Frequency and means: the frequency of exercise
undertaken or how often you exercise. Usually we measure this by
number of days each week.
I stand for: Intensity and means: the intensity of exercise undertaken or
how hard you exercise. It might be categorized as low, moderate, or high.
T stands for: Time and means: the time you spend exercising or how long
you exercise for/how long each session lasts.
T stands for: Type and means: the type of exercise undertaken or what kind
of exercise you do. For example, you might do cardiovascular activity (also
known simply as 'cardio'), strength training, or a combination of the two.
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Learning Activity 5.3 Direction: Complete the table below on how to
progress each of the main elements of a training programme using the
F.I.T.T. variables.
Table 1.1
Component of Cardiovascular Muscular fitness Flexibility
training / fitness
programme
variable
progression
Frequency Beginner: 3-5 days per Beginner: 2–3 days Minimum two to
week per week Full-body three times a week
Intermediate to high: workout of all 6 body Best to do some
5-7 days per week areas 48–72 hours of stretching daily
rest in-between
workouts
Intermediate to high:
4–5 days per week;
often perform split
workouts with 48–72
hours of rest in-
between workouts.
Intensity Beginner: Less than Beginner: 60-70% of You should stretch to
145 BPM maximum strength the point where you
Intermediate to high: Intermediate to high: feel tension, not pain.
145-186 BPM 70-90% of maximum
strength
Time (Duration) Beginner: 20-30 Beginner: 8-12 reps 15–30 minutes total
minutes per set for 1-3 sets Static stretches of
Intermediate to high: with 30 secs to 1- warm muscles; 20–60
30-60 minutes minute rest between seconds, three sets
sets.
Intermediate to high:
aim for 12-20 plus
reps per set for 2–4
sets, with a 2 to 3-
minute rest between
sets.
Type A continuous activity If you’re new to the After warm-up:
that is aerobic training, you should dynamic stretch,
(requires oxygen) rely on machine prepares body for
exercises because exercise After
they require much less cooldown: static
technique and time to stretch, most
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learn. If you have improvement gains for
more experience and flexibility
feel comfortable
enough, then a
combination of free
weights and machines
are ideal for building
your muscles.
SELF-ASSESSMENT
At this point, you are now ready to take the self - assessment for lesson 5.
Direction: Explain briefly, you can use extra sheet of paper if the space will not
suffice. Attach the extra sheet after.
1. How does fitness components are being developed using the principles of
training programme design?
A successful training programme will meet individual needs which are
personal fitness needs based on age, gender, fitness level and the sport for
which we are training. A successful training programme will also include
exercise in the correct heart-rate target zone.
2. Explain why Athletes or Sports People are using the principle of training
programme design.
By using the principles of training as their (athletes) framework they can plan
a personal training programme that uses scientific principles to improve their
performance, skill, game ability and physical fitness. The Specificity Principle
is key to developing effective fitness training programs for sports. Specificity
also underlies how athletes learn sport skills. Repeatedly practicing a skill or a
series of movements past required performance is a method of overloading
where quality and quantity are used to master said skill or series of
movements and to overcome and minimize error. Skills and movements are of
higher quality when fatigue does not affect the trainee’s ability to properly
pattern movements.
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LESSON 6
Activity #1 (Macronutrients)
Direction: Identify and answer correctly the corresponding questions. Write
the letter of your choice in the space provided.
A – Carbohydrates
B – Proteins
C - Fats
B
________1. Essential to growth and repair muscle and other body tissues.
A
________2. Our main source of energy.
A
________3. One source of energy storage unit.
B
________4. Meats, beans, eggs and fish.
A
________5. Pasta, bread, potatoes.
C
________6. Butters, oils, avocadoes.
A
________7. Fruits and vegetables.
B
________8. Basis of body structure.
C
________9. Good in small amount.
C
________10. Beef tallow.
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Activity #2 (Macronutrients)
Essay: Explain briefly but substantially the following quotation. Be guided
on rubrics.
1.
Most people try to look better from the outside, but if you start from the inside and
go out you get long-term permanent benefits. Being healthy is not about LOOKING
good but FEELING good.
2.
Small waist, collarbone, thin arm and legs. People, especially teens are obsessed
with having what they call a perfect body. In order to achieve that, they tend to
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restrict their selves from eating more and does not eat at all which is not a healthy.
Be conscious about WHAT you eat and not HOW MUCH you eat.
Activity #3: (Micronutrients)
Direction: Identify the followings.
1. Vitamin: B6
Type: PRIDOXINE
Function: Assist in carbohydrates and amino acids metabolism.
2. Vitamin: E
Type: GAMMA TOCOPHEROL
Source: It includes legumes, green leafy vegetables, orange juice, wheat
germ and liver.
3. Vitamin: D
Type: CALCITRIOL
Function: It regulates blood calcium levels. Supports bone health.
4. Vitamin: C
Type: ASCORBIC ACID
Function: It plays a role in the immune system, and is important to the proper
function of at least two enzymes including one that helps protect cells from
damage.
5. Vitamin: E
Type: GAMMA TOOPHEROL
Source: Leafy greens, potatoes, whole grains, nuts, seeds, legumes.
6. Vitamin: B
Type: RIBOFLAVIN
Function: Carries oxygen throughout the body, supports immune function and
participated in the development of the brain and nervous system.
7. Vitamin: K
Type: PHYLLOQUINONE
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Function: Blood clotting, and bone formation
Source: Leafy green vegetables.
8. Vitamin: C
Type: HYDROXYAPATITE
Function: Component of bone and teeth.
Source: Dairy foods, Chinese cabbage, kale, turnip greens
9. Vitamin: C
Type: ANTIOXIDANT
Function: Iron absorption, antioxidant, immune system
Source: Fruits and vegetables
10. Vitamin: A
Type: RETINOID ACID
Function: Promotes proper growth and development of the nervous system
Activity #4 (Micronutrients)
Direction: Analyze the following questions and choose the correct answer.
1. What is the function of vitamin A?
a. For energy
b. To help prevent anemia
c. Healthy eyesight, skin and immune system
2. What is the function of iron?
a. To help prevent anemia by forming hemoglobin
b. For healthy eyesight
c. For normal functioning of the immune system
3. Which of the following is a non-dietary source of vitamin D?
a. Sunlight b. Milk c. Green leafy
vegetables
4. Which of the following vitamins helps the absorption of iron into the body?
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a. Vitamin D b. Vitamin C c. Folate
5. Why is folate important for pregnant women?
a. To help prevents neural defects
b. To help prevent morning sickness
c. To help prevent fatigue
6. Which of the following is a source of calcium?
a. sardines b. oranges c. sunlight
7. Vitamin C is required for the health of which body system?
a. Skeletal system b. Nervous system c. Immune system
8. Vitamin B1 and B12 both help to release energy from our foods, but which
other function does B12 have.
a. Healthy eyesight b. Healthy skin c. Formation of red
blood cells
9. Which of the following is a good source of Vitamin B1?
a. Citrus fruits b. Fortified breakfast cereals c. Mango
10.A deficiency in Vitamin D causes which of the following diseases in children?
a. anemia b. Rickets c. Osteoporosis
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Activity #5
Direction: Create a slogan portraying the essence of micro and
macronutrients.
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LESSON 7
Enrichment Activities
Exercise I
Direction: Determine the different planes of motion in the given illustration.
Write your answer on the blank below the illustration.
Sagittal Axis Vertical Axis Frontal Axis
Exercise 2
Direction: Give at least 3 examples of motion/movement in each
Planes and Axis.
Planes Motion Axis Examples
Side Arm and Leg
Forward and Raises
1. Sagital Backward 1. Frontal
Side Lunges
Flexion/extension Side Bend
2. Frontal Sideways 2. Sagital Back Squat
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Abduction/abduction Front Lunges
Side flexion Running
Inversion/eversion
Circular Spinal Rotation
Limb Rotation
Int rotationn/ext
3. Transverse rotation Horizontal 3. Vertical Shoulder and Hip
flexion/extension
Movement
Supination/pronatio
n
Exercise 3
Direction: Choose any movement-based exercise on the lesson.
Practise and record your performance by a video.
Movement Based Exercises
Yoga
Calisthenics
Parkour
Rock Climbing
Self-Assessment
Direction: Answer briefly the following questions. Be guided on the
Rubrics.
1. What is the connection or relation of the planes of motion and anatomical
position to the movement-based exercise?
Our body moves in various dimensions. If it didn’t, we wouldn’t be able to
move our leg in different direction: away from you, toward you, in front and
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behind you. Our body moves in three dimensions, and the training programs
we design for our clients should reflect that. Designing an exercise program
that utilizes all planes of motion will help our clients train their body in the
same manner that it moves in real life.
2. What did you observed while doing the activity 2?
There is a relationship between the three planes of movement can help with
your reasoning when considering exercises and training activities. A simple
movement may appear to be very sagittal, frontal or transverse plane
dominant but to perform it successfully the other two planes will be
contributing significantly. There has been a progression in triplane “control” of
what appears to be a simple ONE plane movement… and this “control” has
been adapted in terms of range, speed and load.
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LESSON 8
Exercise 1
Direction: Come up with a training plan for each Strength Training
Activities.
Strength Training Training Exercises
Body Weight Exercise 20 Bodyweight squats.
10 Push-ups.
10 Walking lunges (each leg).
10 Dumbbell rows (use a milk jug
or other weight).
15 Second Plank.
30 Jumping jacks.
2-3 reps per set for 2-4 sets with 2-3
minute rest between sets (2-3 time a
week but never consecutive days)
Free weight Barbell Exercises:
Squats
Bench Press
Deadlift
Overhead Press or Barbell Row.
5 reps per set for 5 sets with 3 minutes
rest between sets (3 times a week never
consecutive)
Functional Exercises Front Squat to Press
Inverted Row
Lunge with Overhead Press
T-Push Up
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Pull up to Knee Raise
10 reps per set for 3 sets with 1 minutes
rest between set (3 times a week neve
consecutive)
Circuit training Bent-Leg Knee Raise
Oblique V-Up
Bridge
Back Extensions
Squats
Bench Press
Pulldown
Military Press
Upright Row
Triceps Pushdown
Leg Extension
Biceps Curl
Leg Curl
10-15 reps per set for 1-2 sets with 30
secs rest between each exercise for 2
weeks
Tabata 20 seconds per exercise
Burpees
Jump Squats
Push-Ups
Planks
Air Squats
8 reps per exercise with 10 secs rest for
4 minutes
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Exercise 2
Direction: Choose one among the different strength training.
Execute your plan that you made. Document it through video and
submit your output in my account. You will be graded based on the
rubrics below.
Self-Assessment
Direction: Complete the following sentences. Be guided on the rubrics.
1. The benefits of training exercises are
Strength training is a type of exercise that could benefit your heart, improve
your balance, strengthen your bones, and help you lose weight all while
making you look and feel better. It is a physical activity designed to improve
muscular fitness by exercising a specific muscle or muscle group against
external resistance, including free-weights, weight machines, or your own
body weight. Strength training benefits people of all ages, particularly those
with health issues such as obesity, arthritis, or a heart condition.
2. I realized that
In engaging in physical activities or in doing physical exercises, it is not
enough that we are just performing different exercises. But we must also
have a training plan to follow. A training plan that will identify the steps we
need to take to reach our desired goal.
3. From now on, I will
Make a training plan to prevent having problems that I might encounter like
under or over training and lack of results. There is nothing less motivating
than not seeing any results from all your hard efforts. This is why I believe
that having a training plan can really make a difference.
