Southern Baptist College

Mlang, Cotabato

College of Liberal Arts

Vision Statement:

An institution Committed to quality Christian Education responsive to the needs of the

nation and the world.

Mission Statement:

The mission of SBC is the total development of the person through relevant programs in
Instruction, Research and Community Extension based on the tenets of TRUTH, FAITH and
SERVICE.

Course: PE 1 - PHYSICAL FITNESS AND SELF TESTING ACTIVITIES

Course Description:
Physical fitness through flexibility routines, resistance training, core strengthening and
cardiovascular exercise; benefits of physical fitness as an aspect of overall well-being.
Development of muscular strength and endurance of the cardiovascular and respiratory
systems; flexibility, agility, coordination, and balance; principles of body mechanics and
kinesiology.

Message to the Student/s:

Good Day students! Welcome to the first semester of the school year 2021 – 2022. A new
normal way of teaching and learning shall happen in this semester, wherein classes will be
happening online (Google Classroom, Facebook Messenger App, SBC Learning Management
System (LMS), etc…) or via worksheet.

In this class, you will be able to learn the meaning of physical fitness, the health benefits
that you may acquire through performing various activities, the correct terms in Physical
Education, and you shall appreciate the essence of exercise in your daily routine as you
walk into this earth and the joy and difficulty of creating your own steps in an aerobic
exercise.
May you all students won’t pursue your chosen degrees just to earn money, but to learn.
What you will learn today is what you will become tomorrow, because there is no elevator to
success. You must take the stairs! You got this!
Week 9th to 12th
I. Topic
Unit IV – EXERCISE FOR FITNESS
 General principle of Exercise
 Phases of work out
 Functions of exercise
 Physiological and Psychological benefits of exercise
 Advantages of exercise for fitness
 Aerobic and Anaerobic Exercise
 Dangerous exercise

II. Learning Competencies

 Discuss the general principles of exercise

 Enumerate in order the phases of work out
 Demonstrate how to get pulse rate
 Enumerate and discuss various functions exercise
 Enumerate and discuss the physiological and psychological benefits of
exercise
 Enumerate and discuss the advantages of exercise for fitness
 Execute some examples of aerobic and anaerobic exercise
 Identify dangerous exercise
 Perform a ZUMBA workout

III. Pre-Assessment
1. An exercise also known as cardio exercise.
a. Aerobic Exercise c. Strength Exercise
b. Anaerobic Exercise d. Flexibility Exercise
2. A phase of work out which is also called as the limbering up.
a. Warm-Up c. Conditioning Bout
b. Cool Down
3. Refers to the numbers of sessions per given amount of time.
a. Frequency c. Time
b. Intensity d. Overload
4. You can lose weight when exercising once a week and sitting down playing video
games 6 times a week.
a. True c. False
b. Maybe d. None of the above.
5. Refers to the amount of time the body allowed to rest and back up from fatigue.
a. Recovery
b. Reversibility
c. Overload
d. Progression
IV. Concept Map.
Follow the course of our lesson with the use of the concept map below as your guide.

General principle of Phases of work out

Exercise
- Enumerate in order the
- Discuss the general phases of work out
principles of exerciseDiscuss
the general principles of - Demonstrate how to get
exercise pulse rate

Physiological and
Functions of exercise Psychological benefits of
exercise
- Enumerate and discuss
- Enumerate and discuss the
various functions exercise physiological and psychological
benefits of exercise

Advantages of exercise Aerobic and Anaerobic

for fitness Exercise
- Enumerate and discuss the - Execute some examples of
advantages of exercise for aerobic and anaerobic
fitness exercise

Perform a
Dangerous exercise
- Identify dangerous exercise
ZUMBA
workout
V. Discussion

Introduction
Exercise is generally regarded as beneficial to one’s health and well-being. These are
physical activities that make the body fit for the demands on it. They are sets of body
movements to promote general fitness and are used to correct minor postural defects.

Exercises are an integral part of conditioning the body. Proper exercise helps to reduce
tension and to maintain good health. Most exercises increase respiration and circulation of
the blood. By increasing the need for oxygen, exercise makes you breathe more deeply and
by contracting the muscles, it help push the blood to the heart

Exercise fundamentals

Exercise - is about preparing your body and mind to work together. It is about preparing
for life in the most natural way. Remember that physical activity is necessary of life, you
crave for it as much as sleeping and eating. The more naturally you train your body, the
more health benefits you gain, for no machine can ever imitate the complexity of natural
body movements.

GENERAL PRINCIPLES OF EXERCISE

Any sets of exercise in order to be effective should consider the 6 basic principles of
exercise. In this way, the body movement will come up quite proportional and injuries can
be avoided.

1. Overload - refers to the observation that a body system must be exercised as a level
beyond which it is presently accustomed. A specific system adapts to this overload until it
reaches a state where adaptation is no longer observed.

2. Progression - it closely associated with the principle of overload. It is a systematic

increase of the exercise program so that appropriate physiological system continues to be
overloaded. It is important to note however, that excessive overload could lead to
exhaustion (burn-out), injury or impaired performance.

3. Specificity - this principle state that benefits associated with the training stimulus can
only be achieved when it duplicated the movements and energy systems involved in the
exercise. Training effects are highly specific to the particular physiological systems
overloaded, to the particular muscles used, and more specifically to the particular muscle
fibers recruited to perform the work.

4. Individuality - no two individuals are exactly alike. All individuals have different
performances, fitness attributes, lifestyles, nutritional preferences, and they respond to
exercise ad its physical and social environments in their own unique way. It is essential
that the exercise program caters to these individual needs and preferences.

5. Recovery - it refers to the amount of time the body should be allowed to rest and recover
from fatigue before the next activity begins.

6. Reversibility - the principle simply states that is an individual stops to exercise the
body returns to its initial level of fitness.

F.I.T TO BE FIT

(Components of overload)

With the application of the basic principles of exercise, the FITT formula will be of great
help for you to know which of the exercises is effective to meet your goals for a specific
period of time.

1. Frequency - refers to the number of sessions per given amount of time. As a general
rule, at least three (3) exercise sessions (non-consecutive days) per week are required to
achieve the physiological benefits associated with exercise.
2. Intensity - refers to the degree of difficulty of an exercise session. In general, training
intensity ranges from 60% to 90%.

Computation of Training Heart Rate:

THR = (MHR - PA x .6)

If: PA = 20
THR = (220 - 2- x .6)
THR = 120 bpm

Thus, 120 bpm serves as the training heart rate at 60% level of intensity. This heart rate
must be maintained for at least 20-30 minutes per aerobic training sessions, 3 times per
week until the athlete is able to comfortably adapt to the training load. After which, training
intensity may be increased to 65% to 70%. Target heart range may also be computed by
getting the lower limit and upper limit of the heart rate.
3. Time - refers to the duration or how long a specific activity or an exercise session will
last. So, how long should each workout be? The American College of Sports Medicine
(ACSM) recommends a conditioning bout of 20 30 minutes at an intensity of 60 to 80
percent not including warm-up and cool-down. A similar exercise volume may be obtained
at a low intensity and a longer time or higher intensity and a shorter time. A typical
exercise session would be as follows:

Warm up Conditioning Bout Cool Down

5-15 minutes 20-30 minutes 5-15 minutes

Phases of Workout

A. Warm-up exercise - or something called limbering up is always the initial phase of any
exercise program. It is a light activity aimed at increasing the body temperature and open
up blood capillaries to allow a gradual increase in the blood flow to the muscles, ligaments
and tendons. In general, the function of warm-up exercise is to prepare the body to meet
the demands of rigorous activity. A good indicator if the individual is already warmed up is
the onset of a light sweat.

B. Conditioning bout - an individual now engages himself into exercises, which lead to his
desire of improving his level of physical fitness. The sets of exercises performed in this level
are much harder compared to the warm up exercises.

C. Cool down - serve to gradually taper off the body from the stress of exercise. It is as
important as warming up because it keeps the blood circulating around the body to prevent
the individual from experiencing some form of dizziness.

TAKING YOUR PULSE RATE

To know where and how to take your pulse rate is a necessary. It is an important practice
to take your heart rate before, during and after an exercise workout. This practice is
recommended for you to detect the efficiency of your heart and lungs in carrying out a
given exercise load. But first, let us look closer on the difference between blood pressure,
heart rate and pulse rate.
Blood pressure - is the force blood against the wall of the arteries and veins created by the
heart as it pumps blood to every part of the body. A sphygmomanometer and a stethoscope
are needed to take blood pressure.

Heart rate or heartbeat - is the number of times that the heart contract per minute. The
heart rate can be taken through auscultation with the use of stethoscope. ECG recording
and palpitation technique (taking the heart rate through the pulse).

Pulse rate - the pulse rate is a measurement of the heart rate, or the number of times the
heart rate beats per minute. As the heart pushes blood through the arteries, the arteries
expand and contract with the flow of the blood. Taking a pulse not only measures the heart
rate, but also can indicate the heart rhythm and strength of the pulse. The normal pulse
for healthy adults ranges from 60 to 100 beats per minute. The pulse rate may fluctuate
and increase with exercise, illness, injury and emotions. Females ages 12 and older, in
general, tend to have faster heart rates than do males. Athletes, such as runners, who do a
lot of cardiovascular conditioning, may have rates near 40 beats per minute and experience
no problems.

How to take your pulse:

There are a number of ways to check your pulse. Here are some of the most common
methods:

Radial pulse

 To check your pulse using this method, you’ll be

finding the radial artery.
 Place your pointer and middle fingers on the inside
of your opposite wrist just below the thumb.
 Don’t use your thumb to check your pulse, as the
artery in your thumb can make it harder to count
accurately.

Carotid pulse

 To check your pulse using this method,

you’ll be finding the carotid artery.
 Place your pointer and middle fingers on
the side of your windpipe just below the
jawbone. You may need to shift your
fingers until you can easily feel your
heart beating.
Brachial pulse

 Another location for checking your pulse is

the brachial artery. This method is used
most commonly in young children.
 Turn your arm so it’s slightly bent and your
inner arm is facing up toward the ceiling.
 Place your index and middle fingers along the
side of your arm between the crook of your
elbow on the top and the pointy part of your
elbow bone on the bottom. Then move your
fingers an inch up your arm. You may have to press quite firmly to feel your pulse.

Pedal pulse

 You can also find your pulse on the top of

your foot. This is called the pedal pulse.
 Place your index and middle fingers above the
highest point of the bone that runs along the
top of your foot. You may have to move your
fingers along the bone or slightly to either side
to feel the pulse.

Various Functions of Exercise

1. Release of pent-up emotion

2. Build strength
3. Increase flexibility through stretching exercise and develop coordination in performing
skills
4. Provides relaxation
5. Realign and reshape the body
6. Discharge excess energy
7. Fun

Physiological Benefits of Exercise

1. Improved physiological function (heart, blood vessels, muscles and respiratory system)
2. Increased movement efficiency
3. Better weight control
4. More efficient heat elimination and heat control
5. Possible decrease of elevated blood pressure
6. Reduce possibility of blood clothing
7. Better sleep

Psychological benefits of exercise

1. Elevated mood (exercise acts as an antidepressant)

2. Increased motivation for physical activities
3. Relief of emotional stress
4. Discharge of an anxiety
5. Better relaxation, less emotional fatigue
6. Improvement in body image, self-confidence, and self-esteem
7. More adequate in coping behavior

Advantages of Exercise for fitness

1. Exercise can be systematically planned to cover all muscle groups of the body and to
emphasize areas of greatest need.
2. The dosage of exercise can be controlled for a given time.
3. Progression can be regulated from very mild to vigorous and exhaustive efforts.
4. Exercise can be derived which will provide for the development of body control, flexibility,
balance, and good posture, as well as for increased muscular strength and endurance.

Aerobic Exercise

Aerobic exercise (also known cardio) is physical exercise of low to high intensity that
depends primarily on the aerobics energy-generating process. Aerobic literally means
“relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to
adequately meet energy demands during exercise via aerobic metabolism. Generally light-
to-moderate intensity activities that are sufficiently supported aerobic metabolism can be
performed for extended periods of time.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to

long distance running/jogging, swimming, cycling, and walking, according to the first
extensive research on aerobic exercise.
Anaerobic exercise is an exercise intense enough to trigger lactate formation. It is used by
athletes in non-endurance sports to promote strength, speed and power and by body
builders to build muscle mass. Muscle energy systems trained using anaerobic exercise
develop differently compared to aerobic exercise, leading greater performance in short
duration, high intensity activities, which last from mere seconds to up to about 2 minutes.
Any activity lasting longer than about two minute has large aerobic metabolic component.

VI. References

History of Physical Education in the Philippines, Celia Bocobo Olivar. Physical

Fitness for College Freshmen, Virginia D. Oyco, Ed D, published by REX Bookstore,

856 Nicanor Reyes Sr. St. Manila. Basic Physical Education for College Worktext P.E.

3, Doris D. Tulio, published by National Bookstore, quad Alpha Centrum,

Mandaluyong City 1550, Philippine copyright 2008

VII. Summary

Exercise is generally regarded as beneficial to one’s health and well-being. These are

physical activities that make the body fit for the demands on it. They are sets of body

movements to promote general fitness and are used to correct minor postural defects.

Exercises are an integral part of conditioning the body. Proper exercise helps to
reduce tension and to maintain good health. Most exercises increase respiration and
circulation of the blood. By increasing the need for oxygen, exercise makes you
breathe more deeply and by contracting the muscles, it help push the blood to the
heart

VIII. Biblical Integration

Therefore, I do not run like someone running aimlessly; I do not fight like a boxer

beating the air.  No, I strike a blow to my body and make it my slave so that after I

have preached to others, I myself will not be disqualified for the prize.

– 1 Corinthians 9:26-27

IX. Evaluation

The long quiz shall happen in Forms App. The link shall be posted in the
Messenger (Group Chat). Coverage is from the very beginning of the discussion
until the last one.

X. Performance/Activity

Activity no. 1: Pulse me!

 Demonstrate the proper way of finding and counting the pulse rate.

 Record yourself while performing it. Demonstrate all four.

 A maximum of 2-minute video.

 Deadline of submission is on October 8, 2021. Post your video in our Facebook

page.

Activity no. 2: Aerobic Exercise

  Create a 5-minute video of you performing aerobic exercise of your own

choice.

 Record yourself while performing it. Do not fast forward your video.

 Wear your PE attire while performing it.

 Do not record in the Plaza and in SBC grounds.

 Deadline of submission is on October 15, 2021. Post your video in our

Facebook page.

Activity no. 3: Anaerobic Exercise

 Create a 5 kinds of anaerobic exercise with 32 corresponding counts in each

kind of exercise.

 Be resourceful. You can create your own equipment or you can use anything

that is available in your place.

 Wear your PE attire while performing it.

 Record yourself while performing it and do not fast forward your video.

 Deadline of submission is on October 18, 2021. Post your video in our

Facebook page.

Prepared by:

Chenitte Krizel P. Panes

Instructor

Checked and Approved by:

Joscel P. Enardecido, MSc.
Dean, College of Liberal Arts