Health Optimizing

Physical Education 1
Quarter 1 – Module 3:
Set Fitness Goal
Engaging in Moderate to Vigorous
Physical Activity
Directions: Choose the letter of the best answer, and circle it.

1. What 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?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

2. What is the ability of the cardiovascular system of the body to supply energy during
continuous physical activities such as biking and running?
A. Aerobics
B. Aerobic Exercise
C. Aerobic Fitness
D. Zumba

3. How many seconds are needed to hold your position in doing the static stretching?
A. 20 seconds C. 40 seconds
B. 30 seconds D. 50 seconds

4. Which of the following does not show a sedentary lifestyle?

A. brisk walking
B. doing a cross stitch
C. playing video games
D. texting a friend
5. Which is an example of vigorous physical activity?
A. ball dribbling
B. calf stretching
C. jog in place
D. mountain climbing

6. In performing hip-hop aerobics, what fitness component is required?

A. agility C. coordination
B. cardio endurance D. speed

7. Which of the following can be obtained from the left or right temple with light pressure
from the tips of the pointer and middle fingers?
A. Apex C. Radial
B. Carotid D. Temporal

8. Which refers to repeated practice of a skill or activity that eventually leads to the
body getting used to doing it and makes the muscles perform it with ease?
A. Adaptation C. Progression
B. Overload D. Specificity

9. What percentage of the maximum heart rate should be the target in performing
moderate-intensity physical activity?
A. 64% and 76% C. 64% and 90%
B. 64% and 76% D. 64% and 95%

10. What type of training alternates the use of muscle groups depending on the body
part being targeted?
A. Circuit training C. Workout training
B. Resistance training D. Yoga training

11. What type of stretching is most often recommended for general fitness because it
involves slowly stretching into a position and holding for 10 to 30 seconds before slowly
releasing the stretch?
A. Ballistic C. Passive
B. Dynamic D. Static

12. What exercise uses muscle strength in a coordinated manner to stabilize movements
and reduce the risk of injuries?
A. Balance exercise C. Muscle exercise
B. Flexibility exercise D. Warm up exercise

13. Which is NOT included in the preparations before doing exercise?

A. Drink plenty of water
B. Wear a dress that is absorbent
C. Find a place where there is enough ventilation
D. Prepare a music that will motivate you to work out

14. What is the advisable number of minutes and days to work out per week?
A. 20 to 30 min. 2X a week C. 30 to 60 min. 3X a week
D. 60 to 2 hrs. 1x a week
B. 30 to 45 min. 3 X a week
15. What physical activity measures the amount of weight that one can lift at one time.
A. Aerobic exercise C. Muscular endurance
B. Balance exercise D. Muscular strength

Lesson Engaging in Moderate to

Vigorous Physical Activities Following

 Understanding the importance of engaging in moderate to vigorous physical activity is

considerably a great habit in achieving good health and fitness, but it does not end there.
As you engage in physical activity you will meet and mingle with other people, making you
more sociable hence, resulting for your better social well- being.

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 morequickly 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. The intensity of different forms of physical activity
varies between people. The intensity of physical activity depends on an individual’s
previous exercise experience and their relative level of fitness. Consequently, the
examples given below are provided as a guide only and will vary between individuals
 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 moderate-intensity physical activity for a 50-year-old person will require that the
heart rate remains between 109 and 129 bpm during physical activity.
For vigorous-intensity physical activity, your target heart rate should be between 77% and
93% of your maximum heart rate. To figure out this range, follow the same formula used above,
except change “64 and 76%” to “77 and 93%”. For example, for a 35-year-old person, the
estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 beats
per minute (bpm). The 77% and 93% levels would be:
 77% level: 185 x 0.77 = 142 bpm, and
 93% level: 185 x 0.93 = 172 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.

 Record how many standard or modified pushups you can do at a time

 How far you can reach forward while seated on the floor with your legs in front
of you
 Your waist circumference, just above your hipbones
 Your body mass index to obtain your BMI

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." Well, this is the Principle of
Specificity in action. 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. The Principle of Progression
also stresses the need for proper rest and recovery. Continual stress on the body and
constant overload will result in exhaustion and injury. You should not train hard all the
time, as you'll risk overtraining and a decrease in fitness.
Principle of Adaptation
 Adaptation refers to the body's ability to adjust to increased or decreased physical
demands. It is also one way we learn to coordinate muscle movement and develop sports-
specific skills, such as batting, swimming freestyle, or shooting free throws. Repeatedly
practicing a skill or activity makes it second-nature and easier to perform. Adaptation
explains why beginning exercisers are often sore after starting a new routine, but after
doing the same exercise for weeks and months they have little, if any, muscle soreness.
Additionally, it makes an athlete very efficient and allows him to expend less energy doing
the same movements. This reinforces the need to vary a workout routine if you want to
see continued improvement.
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.
Multiple Choices. Choose the letter of the best answer. Write the chosen letter on a
separate sheet of paper.

1. What does aerobic refer to?

A. How your body uses oxygen
B. Limit the uses of oxygen
C. The absence of oxygen
D. With little available oxygen

2. Which physical activity is NOT aerobic exercise?

A. Hip-hop dancing C. Jump roping
B. Jogging D. Yoga

3. What type of physical activity makes you sweat, causes you to breathe harder,
and gets your heart beating faster compared to when you are at rest?
A
Aerobic Exercise C. Bone Strengthening
.
B
Aerobic Fitness D. Muscular Strengthening
.

4. Which of the following will not improve a personal fitness program?

A. Muscular Strengthening
B. Exercising at moderate intensities
C. Making your program appropriate
D. Starting slowly then increase gradually
5. What is the ability of the muscles to exert a force during an activity such as
lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength

6. Which one is taken from the radial artery at the wrist, in line with the thumb,
using tips of the pointer and middle fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. Temporal pulse site

7. Which of the following gets your heart pumping and your body moving? It also
refers to street style dancing while you kick up your cardio with popping and
locking, breaking, top rocking', jerking, freezing, spinning, and sliding.
A. Ballroom dance C. Yoga class
B. Synchronize swimming D. Zumba class

8. Which is the most important rule in setting goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in a very short time
C. Established a frequency of 4 to 5 times per week to exercise
D. Established a vigorous intensity work out to see the result right away

9. What is the purpose of cooling down exercise?

A. Prepare the muscle for intense activity.
B. Increase heart rate and breathing rate.
C. Elevate blood pressure and increase blood flow.
D. Allow the body to gradual transition in a near-resting state.

10. What type of exercise is it when you are not be able to say more than a few words without
pausing for a breath?
A. Moderate intensity C. Progression principle
B. Overload principle D. Vigorous intensity

11. Which of the following training includes weight lifting, push-ups and crunches
and working muscles by using dumbbell or own body weight?
A. Cardio Training C. Footwork Training
B. Circuit Training D. Resistance Training
12. Which one refers to stretching with movement wherein the body transitions gradually into a
position and movement is repeated as reach and range of motion is reached?
A. Active stretching C. Passive Stretching
B. Dynamic Stretching D. Static Stretching

13. What physical activity improves your ability to control and stabilize your body's position? It
can also be beneficial to people who have gained or lost a lot of weight as it can throw off their
center of gravity. of weight as it can throw off their center of gravity.
A. Dancing C. Running
B. Riding a bike D. Water exercise

14. In order for a muscle to increase strength, it must be gradually stressed by working against a
load greater than it is accustomed to. Which principle is referred to in the statement?
A. Adaptation C. Overload
B. Progression D. Specificity

15. What percentage of maximum heart rate should be the target in doing vigorous-intensity
workout?
A. 77% and 93% C. 75% and 90%
B. 77% and 95% D. 77% and 100%