Physical Education

First Quarter
Preparing an Exercise Program
What I Need to Know

Regular exercise and physical activities are very much essential in maintaining the
general fitness of the body for good life. A person who does not involve in these activities will
suffer hypokinetic disease.
Physical activity won't just happen. Most activities require planning- starting and
maintaining a physical activity program does too.

This module will help you learn about the concept of an exercise program. It will help
you explore different principles of fitness training that could be an aid for you to stay physically
and mentally fit. Others are exercising but are not getting the full benefits that exercise can
provide. By planning out some exercise programs you can make sure that you are not wasting
time.

After reading this module, you should be able to prepare an exercise program.
Specifically, you are expected to:
1. explain the different principles of fitness training;
2. create an exercise program applying the FITT Principle;
3. appreciate the value of warm-up and cool down exercises through creating a
routine.
In going through the module, you have to extend your patience in understanding,
analyzing what you are reading. Follow the directions and/or instructions in the activities.
Answer the entire given tests and exercises carefully. Comply the required activities provided.

What is It

Exercise Program is a planned activity detailing a range of physical exercises and the
amount of time each exercise should be performed where it is typically designed to individuals'
needs.
What are some points to keep in mind when you design your exercise program?
1. A Goal or Aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Apply the Principles of Training
 4. Plan a Training Session
5. An Exercise Log To Monitor Your Progress

Points to
remember ....

An exercise program that is designed specifically for you is a great way to stay
physically and mentally fit. It also provides many other benefits, including:
→ improved condition of the heart and lungs
→ increased muscular strength, endurance and motor fitness
→ improved muscle tone and strength
→ weight management
→ better coordination, agility and flexibility
→ improved balance and spatial awareness
→ increased energy levels
→ reduced risk of chronic disease (such as type 2 diabetes and heart disease
→ improved sleep and brain health
→ improved general and psychological wellbeing

A SMART Guide to Goal Setting

When taking on any challenge, it's good idea to define your goals. You should identify
what you want to accomplish and how you will carry out your plan. We have two types namely:
1. Short Term Goal. It should be developed with a limited amount of time in mind.
Example: A 12-year-old athlete is aiming to improve his road running time
over 2 kilometers by 10 seconds each week.
2. Long Term Goal. It is something you want further in the future, and it requires time
and planning.
Example: A boy is aiming to be running a total distance of 10 kilometers by
the end of the school year.
 Setting Realistic and Attainable Goals by Following the SMART Acronym

What does the What does it mean?

letter stand for?
Letter

S Specific Write down what you want to achieve

Write down amount, time, days and other measure

factors
M Measurable

A Attainable Your goals should be realistic

R Relevant Your goals should be important

T Trackable Recording your progress helps you see what you have
achieved

Read to understand....

Understanding the Principles of Fitness Training

The basic training principles are rules to follow which describe how the body
responds to the physiological stress of physical activity. These principles provide the
conceptual foundation for safe and effective physical program design.
The physical fitness activities should follow these training principles to get the most
out of the training.
Principles of Fitness Training

1. Principle of Overload

It is the most basic of all fitness principle. It specifies that you must perform physical
exercise than normal amounts (overload) to get an improvement in physical fitness and
health benefits.
Example: If improvement in muscular strength is the goal, the muscle must be
exercised with greater weight than normal.

2. Principle of Specificity
It indicates that you will train a specific energy system and specific muscle groups
in order for them to improve
 Example: If you want to develop the cardiovascular endurance, design a training
program that primarily utilizes a particular energy system.

3. Principle of Progression
It indicates that load could be increased gradually overtime to remain effective and
safe for best results.
Example: Week after week, the overload could be adjusted until the desired level of
fitness is attained.
[Link] of Variation
Variation into a training program maintains individual's [Link] lessens boredom
and overcome periods where there seem to be little progress.
Example: A change of pace while still making progress toward desired goals.

5. Principle of Recovery
The body needs time to adapt to the demands placed on it. Incorporating time to rest
into the fitness program aids the body in this effort.
Example: An individual may work one day on improving upper body strength and
devote the next day's training to working lower body strength.

Now that you have understood

the principles of Fitness
Training, let's proceed to the
variables for developing the
overload principle which is the
FITT formula.

The FITT Formula

A well-designed physical activity plan will outline how often (Frequency), how long
(Time), and how hard(Intensity) a person exercises, and what kind of exercises (Type)are
selected. FITT principle is a formula in which each letter represents a factor important in
determining the correct amount of physical activity.
■ Frequency refers to the number of exercise sessions per week.
■ Intensity is the degree of effort put forth by an individual during exercise.
■Time is the duration of the length of the activity, or how long an exercise must be
performed to be effective.
■Type is the mood of exercise being performed. It should be guided by the fitness goal to
be achieved.
 So, what have you
learned? Let's continue.

Cardiorespiratory or Physiological Fitness Training

An individual who possesses a high level of cardiorespiratory fitness is less

susceptible to generative diseases. That is why the Department of health encourages us to
participate in physical exercises. Cardiorespiratory fitness involves an understanding of the
following:
A. The heart is a pump. It pumps blood in all parts of the body. Blood contains oxygen,
nutrients, waste that needs to be eliminated and antibodies that fight infection and maintain
body temperature. It is important to have a strong heart for it to function and perform
adequately and effectively.
B. Heart Rate is the number of times the heart beats per minute and is counted by
putting slightly pressure on any artery in the body where pulsations can be felt.
■ Resting Heart Rate is when you are calm and relax, your pulse is slower and is
best determined right after waking up in the morning.

How to Measure Resting Heart Rate?

It should be measured first thing in the morning with your index and middle finger and
stopwatch. Once you find your pulse, count how many beats occur in 10 seconds and multiply
this number by 6.
Example: (11 beats in 10 seconds) x 6 = 66 bpm
■ Maximum Heart Rate (Hrmax) is the fastest and hardest your heart can beat
when doing activity.

Formula :Hrmax= 220- age

Ex: 220-12=208 bpm

■ Target Heart Rate or Training Heart Rate (THR) is a desired range of heart
rate reached during aerobic exercise which enables one’s heart and lungs to receive the
most benefit from workout.
Target Heart Rate Calculation:

1. 220- Your Age =_______

2. _______x .70 = Target Heart Rate

Example: 220 - 18 = 202 bpm

Note: 220 = constant and highest possible beats

per minute
. Remember This!!!!!
There are three things every
Exercise Program should have:

1. Warm- up Exercises
2. Major Exercise Focus
□ Flexibility Exercises
□ Strength Exercises
□ Endurance Exercises
3. Cool-down Exercises

Warm-Up Phase
Warm up exercise is a preparation for an intensive physical exercise. An effective
warm-up increases both the respiratory rate and the heart rate. This helps increase the body's
core temperature, while also increasing the body's muscle temperature through an increase in
the delivery of oxygen and nutrients to the working muscles. A warm-up should consist of light
physical activity for 5 to10 minutes of exercise, such as walking and slow jogging.
Flexibility Exercises

This phase of exercise follows immediately after warm-up. It is done by doing gradual
stretching activities from upper to lower activities. There are different ways to stretch your
muscles: static and dynamic stretching.
Which Stretching Works Best?

Static Stretches are more appropriate in the cool down as they realign muscle fibers and
re-establish their normal range of movement. These stretches should be held for at least 10
seconds.
Dynamic Stretches are exercises that prepare the muscles for active contraction.
However, they do not cause long- term improvement in flexibility because of the short
stretching time.

Cool Down Phase

This phase of exercise follows immediately after doing an intensive physical exercise. It
is done by doing gradual stretching activities from upper to lower activities. It helps muscles
to relax, and slowly go back to its normal range of movement. Cool down exercises
 ACTIVITY SHEETS
Name:_______________________Yr&Section:_____Subject:MAPEH 7
What’s New
This time, we will have another activity.

Activity 1: Let Me Know

Directions: Look into the results of your previous Physical Fitness Test (PFT), and answer the
following questions. Write it in your MAPEH activity notebook.

1. What are the weaknesses and strengths you have discovered?

2. Based on the results, what are the components that need more serious
attention?

Now that you have discovered your strengths and weaknesses, the next step is
to design an exercise program that will help you attain fitness.
What’s More

Activity 2: Think and Write

In this activity, you will share your learning on the different principles of Fitness
Training.

Directions: Answer the following questions in your MAPEH activity notebook.

1. Why is it important for young people like you to know about the training
principles?

2. What do you think are the functions of these training principles in improving
physical fitness?

3. What is a FITT principle

What I Have Learned
Are you ready to sum up what you have learned?
Activity 3: Sentence Completion

Directions: Complete the sentences below. Write your answer in your MAPEH activity
notebook.
Exercise program is a planned activity _________________________.
When you design and exercise program, points to keep in mind includes
_________________. And it also provides _____________________. However,
there are things to consider in preparing an exercise program like
_______________.

What I Can Do

In this activity, you will set goals and apply the FITT Principle for a 1-month
exercise program.
Activity 4: Ready Set Goals

Directions: Complete the table in your activity notebook by providing what is asked. Based
on the results of your physical fitness test in your previous module, choose
three components that you consider as your weakness.
Type Of
Component Goal Frequency Intensity Time
Activity

Example: Increase my Monday 140bpm 15

Jogging,
cardiovascular minutes
Cardiovascular Wednesday Step
endurance
endurance Ups
Friday
Assessment
Now, that you are finished accomplishing the module, let us check what you have
learned. Write the letter of the correct answer in your activity notebook.
1. It should be measured first thing in the morning with your index and middle
finger.
A. Maximum Heart Rate C. Training Heart Rate
B. Resting Heart Rate D. All of the above

[Link] refers to the number of exercise sessions per week.

A. Frequency C. Intensity
B. Innovative D. Time
3. When you are calm and relaxed, your pulse is slower and that is your _____.
A. Maximum Heart Rate C. Target Heart Rate B. Resting Heart Rate D.
Training Heart Rate
[Link] is the degree of effort or exertion put forth by an individual during exercise.
A. Frequency C. Time
B. Intensity D. Type
[Link] is the most basic of all fitness training principle.
A. Principle of Overload C. Principle of Recovery
B. Principle of Progression D. Principle of Specificity
6. It indicates that load could be increased gradually overtime to remain effective
and safe for best results
A. Principle of Overload C. Principle of Recovery
B. Principle of Progression D. Principle of Specificity
7. An exercise program is designed specifically for you to be mentally and
______ healthy.
A biologically C. emotionally
B. eternally D. Physically
8. In designing an exercise program, all are points to keep in mind EXCEPT
____.
A. A Goal C. Stopwatch
B. An Exercise Log D. Target Heart Rate
9. Long term goals require time and _______.
A. grasping C. planning
B. motivating D. schooling
10. A ______term-goal should be developed with a limited amount of time in mind.

A. end C. middle
B. long D. short
For numbers 11-15, supply the missing word based on the given format below.

Acronym Meaning Description

S Specific 11.
M 12. Write down amount, time, and measurable
factors.
A 13. Your goals should be realistic.
R Relevant 14.
T 15. Recording of progress to help you see your
achievement
Additional Activity
In this activity, you will experience how to create your own routine on warm-up and cool
down exercises.

Activity 6: Ready Set Stretch

Directions: Design a 5-minute warm-up and cool down exercise routine. Follow the given
format in your MAPEH activity notebook.

Warm-Up Exercises Cool Down Exercises

Example:

[Link] Bending - down, up

(8counts)

2. Head Rotation - left,

right (16 counts)

3.

4.

5.