School of Sports, Physical Education and Recreation

PHED 2 – FITNESS EXERCISES 1

GOAL SETTING
GOALS
 Goals are like magnets that attract us to higher ground and new horizons.
 A goal is a possibility that fulfils dreams.
 Goals direct attention to important elements of the skills being performed.
 Goals prolong performer persistence.
 Goals foster the development of new learning strategies.
TYPES
 Process Goals – Focused on improving performance, techniques and
strategies.
 Performance Goals – focused on overall performance
 Outcome Goals – focused on winning and social comparison

GOAL SETTING
 Is the process of identifying something that you want to accomplish;
 Is a management technique that involves developing an action plan with targets for a
team or individual;
 It is considered both a tool of strategy implementation and performance
management;
 Most effective performance enhancement strategy.
 Part of MST – Mental Skills Training
TYPES
1. Mission Statements - A short inspiring statement that captures your goals,
principles and values.

2. Vision Statement - A vision statement paints a picture of your future. At the

organizational level, it's an all-encompassing goal for the future of the
organization. As with mission statements, vision statements are usually short
and catchy.

3. Big Hairy Audacious Goal - A Big Hairy Audacious Goal is an overly ambitious
goal that you're not likely to achieve but represents a statement about your
drive, determination and vision. They are commonly used to motivate
employees and inspire customers.

4. Management By Objectives - Management By Objectives is a management

technique that implements strategies and manages performance with
a process of participative goal setting.
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 2

5. Balanced Scorecard - A goal setting, strategy implementation and

performance management methodology that sets measurable goals that map
to strategy known as scorecards. Each scorecard includes data items in four
areas: financial, customer, internal and learning.

6. S.M.A.R.T - is the criteria that goals be specific, measurable, achievable,

realistic and time-bound. It is commonly used in goal setting and project
management.
Specific - Describes what you want to accomplish with as much detail as possible.
Measurable – Describes goals in terms that can be clearly evaluated. No measurement
means that task or goal will never be attained.
Achievable / Action Oriented – Identifies a goal that focuses on actions rather than personal
qualities, Goals must have an action in order to complete it.
Realistic – Identifies goals that are actually able to be attained. Goals can be challenging
but not unrealistic.
Time Bound – identify goals that break a longer term goal into a shorter term goals and
clearly specifies a completion date.
PRINCIPLE OF GOAL SETTING
1. Set specific goals
2. Set moderately difficult but realistic goals
3. Set short / long term goal
4. Set performance and process as well as outcome goals
5. Set practice and competition goals
6. Record goals
7. Develop goal achievement strategies
8. Consider personality and motivation
9. Foster commitment
10. Provide goal support
11. Provide evaluation of and feedback about goals
“Motivation depends on goal setting”
“The journey is more important than the destination”
“Focus on one goal at a time”
Assignment:
Write and establish SMART Goal (Academic, Personal, etc...)
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 3

PHYSICAL FITNESS AND COMPONENTS

Fitness

- The ability to carry out daily tasks efficiently with enough physical capacity to cope
with the physical needs of life.

- States that it is the ability to carry out daily tasks efficiently with enough energy left
over to enjoy leisure time pursuits and to meet unforeseen emergencies.

Physical Fitness

-The ability to carry out daily tasks with vigor and alertness, without undue fatigue,
and with ample energy to enjoy leisure time pursuits and to meet unforeseen
emergencies.
Components of Physical fitness
Here follows the ten components of physical fitness and its respective indicators;

1. Organic Vigor - the cardio vascular respiratory efficiency which contributes to the
ability to resist disease.

2. Cardio respiratory Endurance – the ability of the lungs and heart to take in and
transport adequate amounts of oxygen to the working muscles.

3. Muscular Endurance – the ability of the muscles to apply a sub maximal force
repeatedly or to sustain a muscular contraction for a certain period of time.

4. Muscular strength – the maximal one effort force that ca be exerted against a
resistance.

5. Flexibility - the functional capacity of a joint to move through a full range of motion.

6. Speed - the ability of the individual to make a successive movement of the same kind
in the shortest time

7. Agility - quickness of movement

8. Power – refers to muscular power which is the ability to release maximum force in
the shortest period of time; the ability of the muscle to exert effort.

9. Balance – the state of equilibrium.

10. Coordination – the ability to use the senses together with body parts in performing
tasks smoothly and accurately.
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 4

Body Types

Somatotyping
- The system of classifying body types depends on ones body shape.

BODY TYPES CHARACTERISTICS

Endomorph Round, soft, flabby, bulky
Mesomorph Muscular, large bones
Ectomorph Lean, small body built

Somatotyping does bring some benefits. They are as follows:

1. Helps the client to analyze up to what extent of weight to reduce or to gain.

2. Helps to determine what types of diet and exercises to perform.
3. Helps to select the types of sport to select.

Body Mass Index

BMI is calculated from height and weight. It is the easiest way to determine the body
fats.

Category

BMI Status Health Risk

18.4 - below Underweight Risk of nutritional deficiency
diseases, prone to
osteoporosis
18.5 – 22. 9 Ideal weight Low risk
23.0 – 27.4 Over weight Moderate risk for obesity
related diseases
27.5 - above Obese High risk for obesity related
diseases
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 5

Compute your BMI

BMI = weight (kg)

Height (m. squared) or weight (lbs) x 703 / height (in) / height (in)

PHYSICAL FITNESS TEST

Physical fitness testing

- Provides information on the status of your over all physical fitness.

- Serves as basis in determining what P.E activities you need to perform in order to
improve a particular component of physical fitness.
- For school administrators, results of physical fitness test may also be used as a basis
in evaluating the activities of the PE program.

Safety Guidelines that must be considered before and during the conduct of PFT:

1. Take into consideration the medical condition.

2. Condition your body before the test.
3. Do not perform strenuous activities.
4. Check your pulse rate before the test.
5. Wear proper attire.
6. If at any point during the test, you will feel dizzy or unwell; do not hesitate to inform
you’re professor.
7. Do not do the physical fitness test unsupervised.

Tests
 VERTICAL JUMP

 PUSH UP
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 6

 30 METER SPRINT

rating men women

very good < 5.80 < 6.30
good 5.80 - 6.09 6.30 - 6.59
average 6.10 - 6.29 6.60 - 6.89
fair 6.30 - 6.60 6.90 - 7.20
poor > 6.60 > 7.20

 ILLINOIS AGILITY RUN TEST

Gender Excellent Above Average Average Below Average Poor

Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 18.2 - 19.3 >19.3
secs secs secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 21.8 - 23.0 >23.0
secs secs secs
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 7

 THREE MINUTE STEP TEST

- The lower your heart rate is after the test, the fitter you are.

3 Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <79 <81 <83 <87 <86 <88

Good 79-89 81-89 83-96 87-97 86-97 88-96

Above Average 90-99 90-99 97-103 98-105 98-103 97-103

Average 100-105 100-107 104-112 106-116 104-112 104-113

Below Average 106-116 108-117 113-119 117-122 113-120 114-120

Poor 117-128 118-128 120-130 123-132 121-129 121-130

Very Poor >128 >128 >130 >132 >129 >130

3 Minute Step Test (Women) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+

Excellent <85 <88 <90 <94 <95 <90

Good 85-98 88-99 90-102 94-104 95-104 90-102

Above Average 99-108 100-111 103-110 105-115 105-112 103-115

Average 109-117 112-119 111-118 116-120 113-118 116-122

Below Average 118-126 120-126 119-128 121-129 119-128 123-128

Poor 127-140 127-138 129-140 130-135 129-139 129-134

Very Poor >140 >138 >140 >135 >139 >134

School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 8

 BEEP TEST
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 9

TRAINING PRICIPLES AND METHODS

Training
- the condition of being physically fit for the performance of an athletic exercise or
contest
- Act or science of bringing one such a condition.

Training Principles

S – Specificity
P – Progression
O – Overload
R – Reversibility
T – Tedium

Specificity – means the special adaptation that is made to the type of demands being
imposed.

Progression – take the athlete onto higher level of fitness

Overload – providing a progressive heightening of the stressor to oblige the body to seek a
higher status of adaptation.

F – Frequency
I – Intensity
T – Time
T – Type

Reversibility – indicates situation in which the degree of adaptation brought about by the
training loads will gradually weaken because the intensity was reduced.

Tedium – enjoyable form of trainings

Modalities/Supplementary Activities to Improve Performance

1. Warm-up Exercises
Dynamic Exercises
Static Exercises
2. Game Based Activity
3. Cool Down Exercises
School of Sports, Physical Education and Recreation
PHED 2 – FITNESS EXERCISES 10

Training Methods
1. Continuous training
- Exercising without rest intervals
- Two types of continuous training:
a. Long, slow distance
b. High intensity

2. Fartlek training
- Training allows us to develop the fitness we choose in the way that we like.

3. Interval training
- Alternating between strenuous exercise & rest.

4. Circuit training
- We perform a number of different activities in a given sequence.

5. Weight training
- This enables us to overload our muscles gradually & safely.

6. Plyometrics
- Develops power

7. High Intensity Interval training

- Is a type of training that involves a series of low- to high-intensity workouts
interspersed with rest or relief periods, the high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve activity of lower
intensity

8. Core Training
- Is a sleek six pack, when in fact the abdominals are only a fraction of
your core muscles while core work does help produce toned abdominal muscles, core
exercises include a lot more than just crunches , Functional core training is about
power, strength and stabilization.