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PHYSICAL ACTIVITY
TOWARDS HEALTH &
FITNESS MODULES &
A GAMIFICATION
ACTIVITIES
Physical activity towards health & fitness 1 & 2 module & a gamification activities is designed for College freshmen students. It equips the student’s skills that promote positive attitude towards physical activities and aims to produce holistic individuals. This module & gamification activities incorporates different evaluation strategies in order to accommodate different learning styles of students.
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MODULE 1 EXERCISE CONCEPT
( 8 HOURS)
Exercise is any bodily activity that enhances or maintain physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, preventing aging, developing muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health. This module covers PATHfit 2 which contains different training and exercises that develop individual the physical aspects and health condition especially our world facing today, the spread of corona virus pandemic. This module has of big help to students to engage in different training and exercises. At the end of the module, students would be able to; identify the different Types/concepts of exercises; Differentiate the Basic principles of exercises; Apply and follow guidelines on the prescribed exercises; perform different fitness exercises; and Create and perform a gaming activity on a given topic Physical fitness and exercises is a general state of health and well- being and, more specifically, the ability to perform aspects of sport and exercises activities. Exercise activity that is planned, structured, and repetitive for the purpose of conditioning the body. Exercise consists of cardiovascular conditioning, strength and resistance training and flexibility. Exercise is essential for improving overall health, maintaining fitness, and helping to prevent the development of obesity, hypertension, and cardiovascular disease.
INTRODUCTION:
LEARNING OUTCOMES:
LEARNING CONTENT
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often limited by things like arthritis. Here are some ways to improve your flexibility: Stretching various parts of the body Doing yoga
4. Balance exercises
Practicing and improving balance is important for older adults because it can strengthen the body’s core and help prevent falls. Here are some good balance exercises: Heel-to-toe walking Standing on one foot Practicing tai chi poses
Seven Basic Principles of Exercise
- Regularity – to achieve results from training you should exercise often, ideally three to five times a week (to be fair five is a bit of a challenge). Unfortunately fitness is reversible – if you don’t use it you really do lose it.
- Progression – The intensity and duration of the exercise must gradually increase to improve the level of fitness. There are always options and this is where “bootcamp minutes” come into play!
- Balance – to be effective a fitness programme should include activities that address all components of fitness.
- Variety – mix it up to avoid boredom.
- Specificity – training should be geared toward specific goals, ex.: if you want to run a marathon swimming is not going to be suitable for the main body of training.
- Recovery – A hard day of training should be followed by an easier training day or rest day. Recovery allows the muscles to repair, grow and strengthen.
- Overload – the work load of each exercise session must exceed the normal demands placed upon the body in order to bring about a training effect.
FITT Principle of exercise (or formula)
- is a great way of monitoring your exercise program. The acronym FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and Type. Frequency : refers to the frequency of exercise undertaken or how often you exercise. Intensity : refers to the intensity of exercise undertaken or how hard you exercise.
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Time : refers to the time you spend exercising or how long you exercise for. Type : refers to the type of exercise undertaken or what kind of exercise you do.
Parts of an Exercise
There are three general elements to every successful workout. These are known as the warm-up, training and cool-down. Understanding these three elements will also ensure that you get results safely.
- The Warm Up The warm up is the foundation of your exercise program. Since the warm up comes first, it will set the tone for the rest of the exercise session. The Stretching Institute reports that, "Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity." Taking the time to warm up will prepare you mentally, physically and will help prevent injury. The basic components of a warm-up consist of a light aerobic exercise, such as jogging or skipping, followed by stretching, and concluding with a sport-specific activity. These three components will vary in their content based on your athletic proficiency. At the end of a warm-up your body should feel warmer, looser, and you should have worked up a light sweat. After the warm-up begin your workout.
- Training Session The training portion of your workout is the actual working part of your exercise program. During training you are breaking down muscle tissue to be rebuilt stronger, leaner and larger. The training portion of your workout will vary greatly from person to person, and goal to goal. Generally speaking the training session should be of a higher intensity then your warm-up and cool-down, and incorporate strength and/or cardiovascular training. While this portion of your workout will be the most strenuous, it isn't the last part.
- The Cool Down Now that your training session is finished there is one more component to keep in mind: the cool down. Some athletes and work out enthusiasts will forget about a cool down or dismiss it as unnecessary. The truth is that a good cool down will effectively boost recovery, reduce soreness, and help prevent future injury. The Stretching Institute describes the importance of a cool down this way: "During a strenuous workout your body goes through a number of stressful processes. Muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool down, performed properly, will assist your
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Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Older Adults The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults: As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. Older adults should determine their level of effort for physical activity relative to their level of fitness. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow. Women During Pregnancy and the Postpartum Period Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week. Women who habitually engage in vigorous intensity aerobic activities and who were physically active can continue these activities during pregnancy and the postpartum period. Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born. Adults with Chronic Health Conditions and Adults with Disabilities Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous- intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
GAMIFICATION AND LEARNING ACTIVITIES:
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When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity. Adults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity
DESIGNING AN EXERCISE ROUTINE
Introduction
This activity is design to create an exercise routine to support individual in determining where they are on the stage of change continuum and in seeking or selecting appropriate exercises for an exercise routine. And also students can be categorized the activity as typically light, moderate, or a vigorous activities, an individual’s response to physical activity, exercise, or workload is dependent upon his/her current level of fitness.
Objectives
Determined where they are on the stage of changed Classify and identify which activity they more improved Perform the activity creatively
Materials
- any available materials based from the activities they’re going to perform Guide : Defining Participants Experience Participants Stage of change Resistance Training Recommendations Muscular Endurance & Strength training Beginner Pre Contemplatio n Contemplatio n Preparation 1 exercise per body part 1 set per body part Endurance training for first 1 week Intermediate Action 1 or 2 set exercises per body part Endurance & strength training Advanced Maintenance 1 to 3 exercises per body part Endurance & strength training
GAMIFICATION ACTIVITY 1
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HRR = - = beats Mode of exercise: List any activity or combination of aerobic activities that you will use in your cardiorespiratory training program. Duration of Exercise: Indicate the length of your exercise sessions ___ min. Frequency of Exercise: Indicate the days you will exercise ___________ Activity 02. ( Sampol Quiz Only) Direction: (In Google meet/form), Please do prepare things needed for Quiz, The teacher will read the questions twice, so you may listen attentively. Write your correct answer in your answer sheet and capture after the activity and send to the GC. Those who are not able to attend the meeting and have no internet connection, they would be given another set of questions or quiz on the other day.
- It is called the repair process after a strenuous workout. a. Warm –up b. Cool down c. Training session d. Recovery
- You are breaking down muscle tissue to be rebuilt stronger, leaner and larger. a. Warm –up b. Cool down c. Training session d. Recovery
- It is the foundation of the exercise program that prepare you mentally, physically and will help prevent injury. a. Cool down b. Recovery c. Warm-up d. Training session
- Refers on how often you do exercise a. Frequency b. Intensity c. time d. Type
- Refers how hard you undertake during the exercise a. Intensity b. Frequency c. Time d. Type
- Refers how long you do or perform the exercise a. Time b. Type c. Frequency
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d. Intensity
- Refers what kind of exercise you do in a particular time and space. a. Intensity b. Time c. Type d. Frequency
- It is increase your breathing and heart rate. One of the main component of overall fitness program. a. Aerobic b. Strength exercise c. Flexibility d. Balance Exercise
- Mix it up to avoid variety a. Balance b. Variety c. Overload d. Recovery
- A hard day of training should be followed by an easier training day or rest day. a. Specificity b. Recovery c. Overload d. Variety
Fitnesspromiddleton’s Blog, 2016. The principles of training ( Specificity, Overload and progression) How to arrange Exercise to Get Results (# 1 Series on Resistance Training) Welner W.K.Hoeger & Sharon A. Hoeger ( 20070, Fitness and wellness – Seventh Edition, 10 Davis Drive Belmont, CA 94002- Jun C. Alave, Punzalan, Montana, Taguba, Navalta, Medina-Bulatao.2019. Revised PHYSICAL EDUCATION 1 Movement Enhancement. Mindshapers Co., Inc. Manila.
REFERENCES:
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Is a form of exercise emphasize the balanced development of the body through core strength, flexibility, and awareness to support efficient, graceful movement? Pilates was developed by a german named Joseph Pilates in the 1920s and is also known as the Pilates Method. This method of movement originally called ” Contrology”.
Benefits of Pilates
Improve Flexibility Increased muscle strength and tone, particularly of your abdominal muscles, and lower back, hip and buttocks. Balanced muscular strength on both sides of your body Enhanced muscular control of your back and limbs Improved stabilization of your spine Improved posture Rehabilitation or prevention of injuries related to muscle imbalances Improved physical coordination and balance Relaxation of your shoulders, neck and upper back Safe rehabilitation of joint and spinal injuries Prevention of muscolosketal injuries Increased lung capacity and circulation through deep breathing Improved concentration Increased body awareness Stress reliever and gives relaxation.
Types
Polestar Pilates This type of contemporary Pilates is specializing in physical therapy and rehabilitation. It is wonderful for people who suffer from various injuries and would like to restore full functionality of their body. Classical Pilates ( Smart Body ) The essence of this more classical form of Pilates is its focus on postural muscles of the body and building strength from the inside out. In this form Pilates brings the body into correct alignment and re – educates it about more efficient movement patterns. Stott Pilates This is a contemporary form of pilates that is slightly different from the traditional form in that it is designed to support and restore the spines natural curvature. Stott pilates is focused on alignement and placement of various parts of our body such as the shoulder blades and cervical spine, as well as pelvis ribs and head.
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Principles of Pilates
Concentration
Concentration promotes the mind- body connection. As you focus and become mindful of each body movement. Pilates states you will receive optimum physical value from each movement as well as enhance your body awareness.
Centering
During your Pilates work out , you should consciously bring your focus to the Centre of your body. As you focus within, this Pilates principles suggests you will bring calm to both your body and spirit. Pilates called the centre of your torso the powerhouse, from which all energy for exercise is derived.
Control
Pilates method is based on mindfulness, including proper, safe and complete muscle control. With proper control , you utilize the exact and correct form, leaving no part of your boody unattended. In your awareness, you direct each and every movement.
Precision
According to Pilates precision principles, executing one exercise with deliberate exactitude is more important than completing more repetitions with sloppier form. For this reason, good Pilates instructors provide detailed instruction to their students on all Pilates movements.
Breathing
Deep, controlled, diaphragmatic breathing activates blood circulation and awakens cells and muscles. Pilates recommended visualizing the lungs as bellows as you bring air in to the fullest and release it in the same manner. He wrote that breathing is the most integral part of exercise , and even if one follows no other recommendation, learning to breathe correctly is the most important thing.
Alignment
From head to toes, the Pilates method stresses good posture and awareness of the placement of all parts of your body. During your pilates work out , it is important to be aware of the position of your head, neck, spine and pelvis to ensure proper breathing and technique.
Flow
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- Get in shape gradually
- Don’t train when you’re ill or seriously injured
- Train first for volume
- Listen to your body
- Vary the volume and intensity of your workouts
- Don’t over train
- Train systematically
- Train your mind
- Learn all you can about exercise
- Keep the exercise program in its proper perspective
Structure of the weight training program
- Number of training sessions per week Most people prefer to train between 2 and four days per week. Two days allotted pwe week for training is the minimum time to improve strength, while less than two days leads to muscle soreness and other training – related injuries.
- Warm – Up and Cool- Down These two have been discussed in other modules. Both are essential before exercise and after exercise.
- Choosing the correct weight Choose the right weight when you begin your program. As a beginner, select a weight that you can carry comfortably for at least ten repetitions.
- Sets and Repetitions For beginners, it is recommended to start the program with more repetitions and less weight; this procedures helps the body adapt to the demand of the program and at the same time conditions the body away from injuries.
CIRCUIT TRAINING
Is a form of body conditioning or resistance training using high – intensity aerobics. It targets strength building and muscular endurance. An exercise “ circuit” is one completion of all prescribed exercises in the program. When one
circuit is complete, one begins the first exercise circuit.
Benefits of Circuit Training
Circuit training is a form of training where participants rotate through a number of stations, performing different exercises to time or repetitions, back to back, with minimum rest until the circuit is completed. Some of the benefits are:
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Improvement in cardiovascular fitness Improvement in muscular strength Improvement in muscular endurance Increased social interaction during a workout
Increased adherence to exercise.
Why circuit training? 5 reasons to use it in your workouts
If circuit training is not currently part of your weekly workouts, it’s time to start incorporating this great way of exercising. Circuit training is a high volume but low resistance weight workouts with 2-3 minute rest intervals involving cardio, and is focused on improving muscle tone and definition while also improving cardiovascular fitness. There are all different types of circuit training workouts, which is appealing to those who get bored easily with exercise. Some circuit training involves using strictly your body weight to exercise, with exercises such as pushups, pull-ups, sit-ups, and more. Here are five reasons to make it part of your workouts.
- Combining strength training and cardio to give maximum results. The most productive workouts involve using your entire body to it’s maximum potential. The combination of weight training and increased cardiovascular exercise makes it one of the best routines for weight loss and overall fitness
- Workouts can be short but still extremely effective.
- Increasing Your metabolism
- Beats exercise boredome
- See actual results faster
CROSSFIT TRAINING
A form of high intensity interval training, crossfit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level. These movements are actions that you perform in your day – to- day life, like squatting, pulling, pushing etc. Many workouts features variations of squats, push –ups, and weight lifting that last for predetermined amounts of time to help build muscles.
GAMIFICATION AND LEARNING ACTIVITIES:
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Rotator cuff tendonitis Achilles tendonitis Knee injuries Tennis elbow Getting started with crossfit? If you are interested in trying crossfit, look online for an affiliate box in your area. Most crossfit centers require beginners to sign up for two or three private semi private training sessions. Once you completed the training sessions, you can sign up for group crossfit classes or continue working with a personal trainer. The instructor can model each the moves and watch your form to confirm you’re doing it correctly. Crossfit exercises can be modified to accommodate beginners or those new to fitness. You’ll still need to work with the trainers at your local box to start.
LET’S PILATES
Introduction
Let’s Pilates is a fitness application for the Nintendo DS that teaches people about Pilates, a workout regimen that can improve core strength and posture.
Objectives
Improve flexibility, strength and balance Develop and lengthens and stretches all major muscle group Perform creatively the game
Materials
A comfortable outfit Mats CD cassette
Mechanics
GAMIFICATION ACTIVITY 1
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- Players watch a female or a male instructors demonstrate dozens of different pilates exercises like the seal, swandive, and shoulder bridge
- Try the moves themselves in their own living room or any area conducive
- In quick pilates mode, players can select a long 18 – minute routine or short 3 – minutes routine based on goals like tighten your waist.
- Tone your leg, or flexible your hips.
- may sets let players create a customized routine by selecting exercises of their choice which can be stored.
- Challenge mode is where players master new outfits and mats for the instructor.
Time Allotted
2 hours during P.E class
Rubrics
Based from the previous activities.
EMOM
Introduction
Not everyone enjoys working out as much as infomercials and instagram influencer would like you to believe. Exercise can be difficult. It can make you sweat, and sometimes it can be boring. EMOM is an acronym for “ Every Minute on the Minute” is a game that create specific exercises for a designated number of set/ reps. The game can be played for individual or in a group in outdoor or indoor playing ground.
Objectives
Perform different weight exercises Identify types of exercises Perform actively the gamification using different exercises
Materials
A piece of paper Ballpen Cellphone
GAMIFICATION ACTIVITY 2
