PE 103

MOVEMENT ENHANCEMENT

Physical Education - an integral part of general education designed to promote the optimum development of the
individual physically, socially, emotionally, and mentally through total body movement in the performance of properly
selected physical activities.

Physical Fitness – the ability of an individual to perform one’s daily task with vigor and alertness without undue fatigue,
with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy
for leisure time activities.

Physical Activity - a body movement that is produced by the contraction of skeletal muscles and that substantially
increases energy expenditure.

Exercise - a type of physical activity that requires planned, structures, and repetitive bodily movements to improve or
maintain one or more components of physical fitness.

Warm-up – is defined as the preparation of the body physically and mentally for the conditioning bout. This means that
the heart, lungs and muscles are being set for an increased workload, an activity that is of higher intensity and which will
last for about 5-15 minutes enough to produce slight sweat indicating that the body is ready for the activity/exercise
proper. This also means lesser chances of injury occurrences while exercising.

Cool Down – this is when the body tries to return to its normal or resting state. This may be the latter phase of the
conditioning bout but done at a lower intensity level followed by light stretching exercises. This may take about 5-15
minutes, enough time for the body to prevent muscle soreness and stiffness, and blood pooling that may result to a
person’s feeling of dizziness and faintness. The guide that will indicate that cooling down has served its purpose is if the
heart rate is approximately 100-110 bpm or even less.

BENEFITS OF EXERCISE
1. Improves psychological functioning.
2. Improves appearance
3. Increased efficiency of the heart and the lungs
4. Increased muscle strength and endurance
5. Protection from lower back problems
6. Maintenance of proper body weight
7. Possible delay in the aging process
8. Reduce the risk of cardiovascular diseases
9. Reduce stress response

PROBLEMS OF INACTIVITY
1. Obesity
2. Back Pain
3. Tension Syndrome
4. Emotional Instability
5. Hypertension
6. Diabetes
7. Prone to Cardiovascular Diseases

COMPONENTS/PARAMETERS OF PHYSICAL FITNESS:

A. Skill-Related Components of Fitness

Contribute to one’s ability to perform skills and to participate in enjoyable leisure activities. Skill-related
components are developed after the health-related components.

1. Speed – is the ability of the individual to move from one point to another or one direction within the shortest time
possible.
Activity tests to measure speed:
50-meter Sprint Double Heel Click
100-meter Dash

2. Power – is the ability to exert or apply a single maximum force within the shortest time possible.
Strength + Speed = Power

Activity tests to measure power:

Standing Long Jump Vertical Jump
3. Reaction Time – the length of time that an individual requires to respond to a stimulus.

Activity test to measure reaction time:

Paper Drop

4. Coordination – is the common denominator of all motor performance parameters. It involves the nervous system and
the skeletal-muscular system and may be as the smooth flow of movement.

Activity test to measure coordination:

Paper Ball Bounce

5. Balance – a special kind of coordination involves reflexes, vision, the “inner ear”, the cerebellum, and the skeletal-
muscular system. It is the ability of the individual to maintain equilibrium in relation to change in body position. Balance
can be categorized into static and dynamic balance.

Static balance involves equilibrium in a fixed position such as standing on one foot or on a balance beam.

Dynamic balance refers to the maintenance of equilibrium while moving such as walking in a balance beam.

Activity tests to measure balance:

One-foot Balance Balance Beam Walk

6. Agility – generally defined as the ability to change direction quickly and efficiently while moving as early as possible as
full speed.
Activity tests to measure agility:
Shuttle Run Paper Ball Pick-up

B. Health Related Components

Those components that contribute to the development of fitness and health and functional capacity of the body
will be classified as health-related components. Health-related components are first developed before the skill-related
components.

1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during contraction to overcome
resistance.

Activity tests to measure muscular strength:

Push-ups Modified Push-ups

2. Muscular Endurance – capacity of a muscle or a group of muscle to persist in a localized muscular effort or capacity of
a muscle to exert force repeatedly or to hold a contraction over a period of time.

Activity test to measure muscular endurance:

Abdominal Curl-ups

3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM). It involves the
muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low back pain as
well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent injury and to maintain
body mobility. It can be greatly improved by stretching.

It involves four basic movements, namely:

 Flexion – bending a body segment

 Extension – straightening a body segment
 Abduction – moving a limb away from a body
 Adduction – moving a limb towards the body

Activity tests to measure flexibility:

Sit and Reach Shoulder Flexibility
Sit and Reach Wall Test
4. Body Composition - refers to the total make-up of the body using the concept of a two component model: the Lean
Body Mass and the Body Fat.

The Lean Body Mass consists of the muscles, bones, nervous tissue, skin, blood and organs. These tissues have
high metabolic rate and make a direct, positive contribution to energy production during exercise.

Body Fat of adipose tissue represents that the components of the body whose primary role is to store energy for
later use. Body Fats does not contribute in a direct sense to exercise performance. Body Fat is further
the maintenance of life while storage body fat contained in the fatty deposits found under the skin and deep inside the
body.
Activity tests to measure body composition:
Body Mass Index Pinch
Waist-Hip Ratio

5. Cardiovascular Endurance - is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the
working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined as the maximum amount
of work an individual is capable of performing continuously where the work involves large muscle groups.

Activity tests to measure cardio-vascular endurance:

Walking Test Step Test

HEALTH-RELATED FITNESS TEST

MUSCULAR STRENGTH (UPPER BACK MUSCLE STRENGTH OR KRAUS-WEBER TEST)

Equipment required: flat surface, pillow, stopwatch

Procedure:

1. The performer lies in prone position i.e., face down on his stomach with a pillow under his lower abdomen and his
hands behind his neck.
2. The examiner holds his feet down (compared to the other Kraus Webber back strength test in which the chest is held
down).
3. The subject is asked to raise his chest, head and shoulders, while the examiner counts to 10 seconds. He passes this
test if he is able to hold the exact position up to 10 seconds.
4. The test is passed if the subject holds the position for ten seconds.

Score (secs.) Classification Points

10 Excellent 10
7-9 Good 8
5-6 Average 6
3-4 Fair 4
1-2 Poor 2
MUSCULAR ENDURANCE (PLANK TEST)

Equipment required: flat and clean surface, stopwatch

Procedure:

1. Start with the upper body supported off the ground by the elbows and
forearms, and the legs straight with the weight taken by the toes.

2. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position,
the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered.

Score (mins.) Classification Points

> 6 minutes Excellent 10

4-6 minutes Very Good 8-9

2-4 minutes Above Average 6-7

1-2 minutes Average 5

30-60 seconds Below Average 3-4

15-30 seconds Poor 2

< 15 seconds Very Poor 1

FLEXIBILITY (FLOOR-TOUCH TEST)

Equipment required: stopwatch

Procedure:
1. The subject stands erect, bare-footed, hands at sides and feet together.
2. He is asked to lean down slowly to touch the floor with finger-tips for 10 seconds.
Bouncing and jerking is not allowed.
3. The examiner holds his knees in order to prevent any bending.
4. The test is passed if the subject holds the position for ten seconds.

Score (secs.) Classification Points

>10 Excellent 10
7-9 Good 8
5-6 Average 6
3-4 Fair 4
1-2 Poor 2

BODY COMPOSITION (Body Mass Index)

It is used to evaluate your weight.

Formula:

BMI= (W (kgs.)/(H (m2)

BMI (kg/m2) Classification Points

<18.5 Underweight 7
18.5-22.9 Normal 10

23.0-24.9 At risk of Obesity 6

25.0-29.9 Obese I 4

>30.0 Obese II 2

8. CARDIO-VASCULAR ENDURANCE (Step Test)

Material: 12 - inch bench, stopwatch

Procedure:

a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step consists of four beats -
that is, up with left foot, up with the right foot, down with the left foot, down with the right foot.

b. Immediately after the exercise, relax and do not talk.

c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60 seconds.

Score (60-second heart rate) Classification Points

84 or less High Performance 10

85-95 Good Fitness 8

96-119 Marginal 5

120 and above Low Zone 2

SKILL – RELATED FITNESS TESTS

1. AGILITY (Paper Ball Pick-up)

Materials: 2 paper balls, meter stick, chalk

Instructions:
1. Place two wadded paper balls on the floor 5 feet away.
2. Run, pick up the first paper ball and return both feet behind the starting line.
3. Repeat with the second ball. Finish in 5 seconds.

Score (secs.) Classification Points

<5 Excellent 10
6-7 Good 8
8-9 Average 6
10-11 Fair 4
>12 Poor 2

2. POWER (Standing Long Jump Test or Broad Jump)

Materials: meter stick, non-slip floor, chalk

Procedure:
1. The performer stands behind a line marked on the ground with feet slightly apart.
2. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive.
3. The performer attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are
allowed and record the best score.

Male Score (cms.) Female Score (cms.) Classification Points

> 250 > 200 Excellent 10
241-250 191-200 Very Good 8
231-240 181-190 Above Average 6
221-230 171-180 Average 5
211-220 161-170 Below Average 4
191-210 141-160 Poor 2
< 191 < 141 Very Poor 1

3. SPEED (20 Meter Dash)

Materials: meter stick, stopwatch, cone markers, flat and clear surface

Procedure:
1. The test involves running a single maximum sprint over 20 meters, with the
time recorded. A thorough warm up should be given, including some practice
starts and accelerations.
2. Start from a stationary position, with one foot in front of the other. The front
foot must be on or behind the starting line. This starting position should be held
for 2 seconds prior to starting, and no rocking movements are allowed.
3. The tester should provide hints to maximizing speed (such as keeping low,
driving hard with the arms and legs) and encouraged to continue running hard
past the finish line.

4. Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first
movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish
line and/or the finishing timing gate is triggered.

Score (secs.) Classification Points

<4 Excellent 10
4-5 Good 8
6-7 Average 6
8-9 Fair 4
>10 Poor 2

4. BALANCE (Stork Balance Stand Test)

Materials: flat, non-slip surface, stopwatch

Procedure:
1. Remove the shoes and place the hands on the hips, then position the non-supporting
foot against the inside knee of the supporting leg.
2. The subject is given one minute to practice the balance.
3. The subject raises the heel to balance on the ball of the foot.
4. The stopwatch is started as the heel is raised from the floor.
5. The stopwatch is stopped if any of the follow occur:
a. the hand(s) come off the hips
b. the supporting foot swivels or moves (hops) in any direction
c. the non-supporting foot loses contact with the knee.
d. the heel of the supporting foot touches the floor.
6. The total time in seconds is recorded. The score is the best of three attempts.

Score (secs.) Classification Points

< 50 Excellent 10
40 – 50 Good 8
25- 39 Average 6
10 – 24 Fair 4
>10 Poor 2
5. REACTION TIME (Ruler Drop Test)

Materials: Ruler, Table

Procedure:
1. Find a partner to work with.
2. Sit down at a table or a desk, with your forearm resting on the table and your hand
coming out over the edge.
3. Your fingers should be open and ready to catch the ruler.
4. Place your hand and ruler like this hand placement for ruler drop test
5. Have your partner hold the ruler with the bottom edge level with the top of your
hand. Use centimeters for your measurement, with the 1 cm end pointing down.
6. Your partner should release the ruler between your fingers at an unanticipated
moment.
7. Catch the ruler as quickly as possible.
8. Record the number on the ruler at the location where it was caught. Use the number
closest to the middle of your thumb at the place where you caught it.
8. Three trials are allowed and record the best score.

Score (cms.) Classification Points

< 10 Excellent 10
10 - 14 Good 8
15- 19 Average 6
20 – 30 Fair 4
>30 Poor 2

6. COORDINATION (Paper Ball Bounce)

Material/s: paper ball, timer

Procedure:
1. Wad up a sheet of notebook paper into a ball.
2. Bounce the ball back and forth between the right and left hands.
3. Keep the hands open and palms up.
4. Bounce the ball with each hand, alternating hands for each bounce for one minute.

Score (min./secs.) Classification Points

< 1 min. Excellent 10
36-59 Good 8
21-35 Average 6
11 – 25 Fair 5
>25 Poor 2

7. BODY COMPOSITION (Body Mass Index )

It is used to evaluate your weight.
Formula:
BMI= (W (kgs.)/(H (m2)

BMI (kg/m2) Classification Points

<18.5 Underweight 7
18.5-22.9 Normal 10
23.0-24.9 At risk of Obesity 6
25.0-29.9 Obese I 4
>30.0 Obese II 2

8. CARDIO-VASCULAR ENDURANCE (Step Test)

Material: 12 - inch bench, stopwatch

Procedure:
a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute. One step consists of four beats -
that is, up with left foot, up with the right foot, down with the left foot, down with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your pulse for 60 seconds.
 Score (60-second heart rate) Classification Points
84 or less High Performance 10
85-95 Good Fitness 8
96-119 Marginal 5
120 and above Low Zone 2

NUTRITION AND FITNESS

A. Guidelines for a Healthy Diet

Food Pyramid

It provides a visual image of the variety of foods that Filipinos should eat. The group that must be eaten the most
includes rice, root crops, corn, noodles, breads and cereals and least are fats, oils and sugar. These food guides can help
an individual choose a varied and balanced diet.

Figure 1. FNRI Food Pyramid

Daily Eating Guide for Filipinos

Nutritional Guidelines for Filipinos 2000

1. Eat variety of foods everyday.

2. Breast-feed infants exclusively from birth to 4-6 months, and then give appropriate food while continuing breast
feeding.
3. Maintain children’s normal growth through proper diet and monitor their growth regularly.
4. Consume fresh, lean meat, poultry, and dried beans.
5. Eat more vegetables, fruits, and root crops.
6. Eat foods cooked in edible/cooking oil daily.
7. Consume milk, milk products and calcium-rich foods such as small fish and dark green leafy vegetables everyday.
8. Use iodized salt, but avoid excessive intake of salty foods.
9. Eat clean and safe foods.
10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke, and avoid drinking alcoholic beverages.
B. Macronutrients

1. Carbohydrate – the chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4 kcal. It is also
the preferred energy source for most of the body’s functions. As long as carbohydrate is available to the body, certain
body cells such as the nerve cells in the brain and retina, and the red blood cells depend exclusively on it for energy.

Active individuals and athletes consume a high carbohydrate diet (carbohydrate loading) to maximize storage of glycogen
for fuel. These foods have also been shown to improve sports performance especially among endurance athlete.

Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one gets from rice, corn, root
crops, pasta, bread and bakery products, fruits, vegetables, milk and milk products and many processed foods and drinks.

2. Fat – provides a concentrated source of food energy, providing 9 kcal per gram. It is also important component of body
cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K. Other functions of fats include body
insulation and padding from extreme temperature and shock, and provide palatability and satiety value to foods.

The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3) acids. They must be
provided by the diet hence the name essential fatty acids. They are used to maintain the structural portions of cell
membranes and to synthesize eicosanoids. Eicosanoids are hormone-like compounds that function in the blood pressure
regulation, blood clotting and immune response. Some of the important derivatives of linolenic acid are
eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are necessary in normal brain development and in
the prevention and treatment of various diseases such as heart disease, hypertension, arthritis, and cancer. EPA and DHA
also constitute a large part of the eye’s main center vision, the retina.

Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil. Unsaturated fats are found in
nuts, fish and vegetable oils such as corn oil.

3. Protein – the body-building nutrient. Proteins are needed for growth and repair of body cells. No new living tissue can
be built without it, for protein is a part of every living cell and every tissue. They are also essential components of
enzymes and hormones needed for vital life processes such as digestion absorption and metabolism. Proteins also help
produce antibodies to fight infection, maintenance of fluids and electrolyte balance and acid-base balance and transport
of substance around the body. Protein provides some fuel to the body, yielding 4 kcal per gram.

Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried beans and nuts.

C. Vitamins

Vitamins in food occur in much smaller quantities than the macronutrients. They regulators or facilitators of body
processes. Certain vitamins assume antioxidant functions (vitamin C, E and beta-carotene) that may help protect cell
membranes. Furthermore, vitamin D acts as a hormone. The human body needs an adequate supply of 13 vitamins ---
fat-soluble vitamins A, D, E and K and water-soluble vitamins C and B complex.

Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources of protein,
carbohydrates and fats are also good sources of some vitamins.

D. Water and Minerals

Water constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical reactions
occur. Every cell in the body is bathed in fluid with the exact composition that is best for it. These special fluids regulate
the functioning of cells. The entire system of cells and fluids remains in a delicate but firmly maintained state of dynamic
equilibrium called homeostatis.

Body water acts as transporters of nutrients and waste products, lubricant around joints and shock absorber in certain
body organs (spinal cord). It also aids in the maintenance and regulation of blood volume and body temperature.

Minerals, just like vitamins, do not provide calories but are used as building blocks for body tissues such as bones, teeth,
muscles and other organic structures. A number of minerals such as zinc, iron, and copper are components of enzymes
known as metalloenzymes, which are involved in the regulation of metabolism.

Muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting, maintenance of body water
balance, blood acid-base balance are some physiological processes regulated or maintained by minerals.

PRINCIPLES AND METHODS OF CARDIO-RESPIRATORY TRAINING

Training is a systematic method of physical conditioning. Before an individual perform an activity, he should know the
guidelines in doing the activity.

Training is defined as a systematic process of repetitive, progressive exercise of work, involving the learning process and
acclimatization.

The basic training principles help coaches to design program that are specific and safe for an individual athlete. The
training principles outlined below will appear to focus mostly on fitness training but the majority will also apply to
technical, tactical and psychological training.

A. INDIVIDUAL DIFFERENCES – Performers respond differently to the same training. This is due to factors such the
individuals state of training, the characteristic athletes have inherited from their parents, their personal commitment and
their level of physical and mental maturity, their sexes and age levels.

No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles, nutritional
preferences, and they respond to exercise and its physical and social environments and their own unique way. It is
therefore essential that the exercise programs caters to these individual needs and preferences.

B. ADAPTATION – Is the way the body responds to the training program. The parts of the body that are actively stressed
during exercise adapt to those stresses, leading to an increase in performance.

C. OVERLOAD- Indicates that doing “more than the usual” is necessary if benefits are to occur. In order for the muscles
(including the heart muscles) to get stronger, it must be overloaded or worked against a load greater than the usual. It
relates to the principle of used in that your energy systems must be stressed beyond their normal levels of activity if they
are to improve. For the body’s systems to make these adaptations, they must be overloaded. Just taking part in an
activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal.

For physical activity to be effective, it must be done with enough intensity, frequency and duration.

 Intensity – ( how hard ) it is defined as the difficulty level or how vigorous and exercise should be. This is
probably the most critical of the different factors that determine the amount of positive physical change to take
place.

 Frequency – (how often) it is the number of times one should exercise in a week. According to studies, for
one to achieve something out of ones physical fitness activity, one should exercise at least 3-4 times in a week.
Increased frequency may be necessary for those training for competition.

 Duration – (how long) the length of time at which the exercise program is executed. An average work-out will
last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional to the duration. As the
intensity increases, duration decreases and vice versa..

D. PROGRESSION – As one reaches their fitness potentials, the rate of improvement begins to plateau. The overload
imposed on an athlete must be progressive. If a training program stays at the same intensity for a whole year,
adaptations will only be evident at the beginning, as after this the body will no longer be overloaded.
For the initial stage of training, the habitually sedentary individuals should have a mild to moderate entry into the
program. As the body begins to adapt to the exercise routing, the intensity, duration, and or frequency may be increased
so as to keep up with the improvement of the body.

It is important to progress slowly, as too rapid progression may contribute to the development of overuse injuries.

E. REVERSIBILITY- The adaptation that take place as a result of training are all reversible. Adaptation to endurance
training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. The principle of
reversibility is another way of stating the principle of disuse. If your energy systems are not utilized, it deteriorates to a
level congruent to your level of activity. It indicates that disuse or inactivity results in loss of benefits achieved in
overloading.

In order to maintain a desired level of fitness, you need to continue to provide an exercise overload. Unfortunately, we
cannot “bank” fitness neither can we “store” fitness.

The principle states that if an individual stops to exercise, the body returns to its initial level of fitness.
F. SPECIFICITY – In order for a training program to be effective it must be specific for the sport and position of the
performer. It indicates that you must train specific energy system and specific muscle groups in order for them to
improve.

2 Types of Specificity

 Metabolic Specificity- involves training a specific energy system.

 Neuromuscular Specificity – involves training specific muscle group.

Special Considerations:

 The program must be specifically planned in terms of the sports itself.

 The program must be geared specifically to the individual using it.

G. RECOVERY –It is during the recovery sessions that the adaptations to training take place. Recovery sessions may not
necessary means complete rest. Periods of lower intensity activity will allow the body to adapt without increasing the
stress placed on it. These periods are excellent opportunities for work on technique and tactics.

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

H. VARIATION – Refers to the need of the body to undergo changes. If training programs are repetitious, athletes can
soon become bored and lose their motivation.

I. EXERCISE PRECAUTION – Prior to undertaking an exercise program, some precautions should be followed.

 Medical Examination
 Warm-up

J. TIME PATTERN – Exercises should be done anytime of the day when it is convenient for the individual and it should be
governed by the preference and the timetable of the individual.

However, exercising one (1) or two (2) hours after a heavy meal is not advised because it may result to indigestion.
Digestion takes place one to two hours after a heavy meal, where blood and oxygen is needed for good digestion. If an
individual exercises at this time, the exercised muscles will also demand more blood and oxygen supply. As a result the
blood and oxygen needed for digestion will not be enough, thus, indigestion may likely be experienced.

CARDIO-RESPIRATORY TRAINING

The design of an exercise program must also incorporate four factors, including frequency of exercise (F), intensity of
exercise (I), time or duration of exercise(T), and type of mode of exercise(T). Such factors (FITT) are important for
developing and maintaining cardio-respiratory and musculoskeletal fitness.

Frequency is a number of times an individual should exercise in a week.

Intensity is the difficulty level of the exercise.
Time is the duration of the exercise.
Type is the mode of exercise.

Cardio-respiratory Fitness Guidelines to Exercise Programming

For sedentary and unfit persons, it is recommended that the lower limits of the FITT principle be utilize, whereas most
CRF program tend to engage in exercise of moderate frequency (three to four times per week), intensity (60 to 70
percent heart rate reserve), and duration (30-40 minutes). Fitness professionals must understand how each of these
factors in the FITT principle interrelate and how to modify such elements in order to individualize the program.

Recommended Components of CRF Exercise Program:

Frequency (How often to exercise) Three to five days per week on alternate days

Intensity (How hard to exercise) 60-90% of maximal heart rate

Time/Duration (How long to exercise) 15-60 minutes (continuous)

Type mode (What activity to engage in) Large muscle activity, rhythmic ; biking/
cycling, walking, jogging/running, aerobic
dance (low impact), steps aerobic, swimming,
rowing, stair-climbing

CARDIO-RESPIRATORY ENDURANCE

- also referred to as cardiovascular fitness, cardio-respiratory fitness or aerobic fitness is an essential component of both
physical fitness and all-around good health. Specifically, cardio-respiratory endurance refers to the ability of the heart,
lungs and circulatory system to deliver oxygen to working muscles for sustained periods of time. A cardio-respiratory
endurance training program should include activities that elevate the heart rate and involve the body's large muscle
groups.

According to the President’s Council on Physical Fitness and Sports, cardio-respiratory endurance is defined as the body’s
ability to deliver oxygen and other nutrients to tissue and to remove waste products over a sustained period of time.

TYPES

Walking, swimming, cycling, jogging, bicycling, dancing (aerobic dance/Zumba) and running are examples of exercises
that can improve cardio-respiratory endurance. Even doing household chores such as gardening or vacuuming can help
build cardio-respiratory endurance. Ideally, your training program should include activities that you enjoy.

EFFECTS

Building cardio respiratory endurance through regular physical activity allows your heart and lungs to work more
efficiently, thereby improving your physical capacity to deal with stress and lowering your risk factors for several chronic
diseases. Regular physical activity helps control obesity, high blood pressure and high cholesterol -- with a net result of
cutting your heart disease risk almost in half, according to the Centers for Disease Control and Prevention, or CDC. By
providing weight control, regular exercise also cuts your risk factors for developing Type 2 diabetes and certain cancers.
Additionally, building cardio respiratory endurance benefits mental health by providing a buffer against anxiety and
depression.

HEART RATE

Heart rate is the speed of the heartbeat measured by the number of contractions of the heart per minute (bpm). The
heart rate can vary according to the body's physical needs, including the need to absorb oxygen and excrete carbon
dioxide. It is usually equal or close to the pulse measured at any peripheral point. Activities that can provoke change
include physical exercise, sleep, anxiety, stress, illness, and ingestion of drugs.

Several studies, as well as expert consensus, indicate that the normal resting adult human heart rate is probably a range
between 50 and 90 bpm, though the American Heart Association states the normal resting adult human heart rate is 60–
100 bpm. Tachycardia is a fast heart rate, defined as above 100 bpm at rest. Bradycardia is a slow heart rate, defined as
below 60 bpm at rest. During sleep a slow heartbeat with rates around 40–50 bpm is common and is considered normal.
When the heart is not beating in a regular pattern, this is referred to as an arrhythmia. Abnormalities of heart rate
sometimes indicate disease.

Proper pulse rate technique at the following sites:

Apical site-This 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- This pulse is taken from the carotid artery just beside of the larynx using light pressure from the
fingertips of the first two fingers, not the thumb.

Radial pulse site- The pulse is taken from the radial artery at the wrist, in line with the thumb, using the fingertips of the
first two fingers.

Temporal pulse site- This pulse can sometimes be obtained from the left or right temple with light pressure from the
fingertips of the first two fingers.
ESTIMATION OF TARGET HEART RATE

Accurate measurement of exercise heart rate is crucial to monitoring exercise intensity. Although digital heart rate are
available and are reasonably accurate, the use of population to measure pulse rate is a skill encouraged to be performed.

Percent of Maximal Heart Rate- One very common and easy-to-calculate way of determining target heart rate method is
the percentage of maximal heart rate method. To use this method of monitoring, HR max must first be determined from
either a maximal stress test, the age adjusted maximal heart rate formula. (Age-predicted Maximal Heart Rate = 220-Age
[years]). The accuracy of THR is slightly compromised when using the age-adjusted maximal heart rate rather than a
measured maximal heart rate. Also, if a person is taking medication which alters heart rate (e.g. beta blockers, then
measured maximal heart rate must be used.

Step 1: Determine the Resting Pulse Rate (RHR)

Example: 80 Beats per minute

Step 2: determine HR max (MHR) measured from the age-adjusted formula:

MHR = 220-age

= 220 bpm-17 years old

= 203 bpm

Step 3: Subtract the RHR from the MHR

MHR =203 bpm-80 pbm
=123 bpm

Step 4: Convert the percentage of desired exercise intensity

=123bpm * 70%
=86.1 bpm

Step 5: Add the RHR to the MHR to get the training effect level
THR =86.1 bpm + 80 bpm
=166.1 bpm

RATING OF PERCEIVED EXERTION (RPE)

The Borg Rating of Perceived Exertion (RPE) is a rating scale ranging from six to 20 that gives an indication of your
workout intensity level. A rating of six means you are not exerting yourself at all, while a rating of 20 means you are at
maximal exertion. This perceived exertion is based on how you feel your body feels during exercise. The subjective test
relies on bodily sensations during exercise, such as muscular fatigue, increased breathing rate and heart rate, and
increased sweating.

Using the RPE scale on a regular basis helps you to understand the scale, to recognize your body's signs of exertion, and
to modify your normal workout intensity. Rating yourself between 12 and 14 during exercise suggests that you are
exercising at a moderate intensity -- somewhat hard. Once you feel that you are exercising "somewhat hard," you can
increase or decrease your efforts depending on how you feel and the intensity you require. During your workout, if the
perceived exertion of your workout is extremely hard and a 19 on the RPE scale, consider slowing down to a moderate-
intensity range.

The RPE scale serves as an indicator of your heart rate. Multiplying your perceived exertion rate by 10 highly correlates to
your actual heart rate during exercise. If your RPE is 13, multiply 13 by 10 to get 130, therefore your heart rate is
approximately 130 beats per minute. While RPE is a useful tool for estimating heart rate, it is only an approximation
because physical conditioning and age vary between exercise enthusiasts.

AEROBIC DANCE

Aerobic dance is a choreographed, repetitive movement routine set to music. A typical aerobics program begins with 5
to 10 minutes of warm-ups and stretching, peaks with 20 to 30 minutes of target heart range dance, can include 20
minutes of a muscle stretching floor program known as body sculpting, and ends with 5 to 10 minutes of cool down and
more stretching, according to the American Academy of Podiatric Sports Medicine.
It is one of the popular types of fitness workout because it combines the benefits of a cardio activity and the joy of
dancing. A session of dance aerobics may last for 5-10 minutes for beginners, and 20-45 minutes for well-trained
individuals.

Health Benefits of Aerobic Dance

Aerobic or cardiovascular activities:

1. Speed up your breathing and your heart rate (pulse) and can be sustained over a period of time.
2. Improve the health of your cardiovascular system–heart, lungs, and blood vessels.
3. Decrease blood pressure.
4. Decrease risk of diabetes, cancer, and obesity.
5. Improve your oxygen delivery system and increase your vitality.
6. Improve your moods, lift depression, and improve sleep.
7. Help with weight loss by consuming calories and taming the appetite.
8. Improve bone and cartilage health if the exercise is weight-bearing, although strength training is more effective.
9. Reduce stress.

Techniques and Safety Tips

1. Always wear proper clothing.
2. Begin with warm-up and stretching exercise.
3. Avoid excessive twisting and hypertension of elbows, knees, and lower back.
4. Bend the knees a bit when landing from jumps.
5. Monitor heart rate.
6. Never forget to perform cool down exercises.
7. Listen to body signals of over exercise.

Phases of an Aerobic Workout

1. Warm-up phase – Beginning exercise that are geared towards increasing body temperature and stretching the
muscles to facilitate freer movement and safer conduct of the workout session.

2. Aerobic routines – Combination of low and high impact or slow to fast movement exercises that will stress the cardio-
vascular and respiratory systems. Duration and intensity levels will depend upon the fitness level of the participants.

3. Cool-down phase – The last phase of the workout that allows the body to slowly return to its normal rate of
metabolism. Activities may include stretching, lunges and floor exercises.

Basic Arm and Foot Movements

Arm Movements Foot Movements

arm swing arm curl step close squats

jab body twist side step kicks
arm cross arm stretch grapevine jogging
claps knee lift leg curl
arm circling marching

ZUMBA

Zumba is an exercise fitness program created by Colombian dancer and choreographer Alberto "Beto" Perez during the
1990s. Zumba dancing at Kochi, India involves dance and aerobic movements performed to energetic music. The
choreography incorporates hip-hop, soca, samba, salsa, merengue and mambo. Squats and lunges are also included.

Zumba was founded in the mid-1990s by Perez in Cali, Colombia. In 2001, Perez partnered with Alberto Perlman and
Alberto Aghion, and the trio released a series of fitness videos sold via infomercial. Insight Venture Partners and the
Raine Group made an investment in 2012. The company expanded into class instruction and by 2015, according to
Perlman, there were 14 million Zumba students in 186 countries.
The name "Zumba" has no particular meaning; it was made up as a brand name. The original name was Rumbacize, a
combination of Rumba (to party in Spanish, and a musical style and dance name), and Jazzercize.

Classes
There are nine types of classes, for different levels of age and exertion.

1. Zumba Gold is a program designed for beginners and older people.

2. Zumba Step is a lower-body workout that incorporates Zumba routines and step aerobics with Latin dance rhythms.
3. Zumba Toning is for people who do their workouts with toning sticks. It targets the abs, thighs, arms, and other
muscles throughout the body. This type of Zumba class provides participants with a cardio workout and strength training.
4. Aqua Zumba classes are held in a swimming pool. The instructor leads the class poolside while participants follow in
shallow water. Moves have been specially adapted to combine the same dance movements used in a Zumba Fitness class
with those used in aqua fitness classes.
5. Zumba in the Circuit combines dance with circuit training. These classes usually last 30 minutes and feature strength
exercises on various stations in timed intervals.
6. Zumba Kids and Zumba Kids Jr. classes are designed for children between the ages of 7 and 11.
7. Zumba Gold-Toning is a toning class for older participants with goals of improving muscle strength, posture, mobility,
and coordination.
8. Zumba Sentao is a chair workout that focuses on using body weight to strengthen and tone the body.
9. Strong by Zumba was launched in 2016. This specialty combines high intensity interval training with Synced Music
Motivation.

Zumba instructors have the option to become ZIN™ Members (Zumba Instructor Network members) to receive
bimonthly training DVDs to assist with the creation of music and choreography for their personal Zumba classes.

Because Zumba offers different options, proponents of the Zumba program claim that it is safe for all ages, meaning that
anyone from age 0 to 100 can participate in this form of aerobic exercise. At least some of the classes are specifically
aimed at elderly people, to help them build strength, improve motion and posture, and socialize.

Top 10 Health Benefits of Zumba

(Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic)

1. Calorie and fat burning. At its core, Zumba classes provide a large calorie burn through aerobic activity done with
interval training in mind. The average person will burn around 600 to 1,000 calories in a Zumba class. With the classes
choreographed to provide intervals of intensity in both pace of music and type of movements, class members’ energy
expenditure is maximized for fat-burning benefits. Fitness moves are also incorporated within Zumba dances, so don’t be
surprised if you find yourself moving from a fast merengue beat to a long, slow set of push-ups on the wall, or doing
several sets of squats followed by plyometric jumps.

2. Improved coordination. By joining a Zumba class, you’ll definitely improve your coordination, which is extremely
important to maintain as you grow older.

3. Full body workout. Zumba is both a dance class and a fitness class. Aside from its heart-health benefits, Zumba
provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper
body, to footwork that strengthens and stretches calves and ankles, this fitness method touches on nearly every muscle
and joint. Even those who are just learning the dance steps will find themselves waking up the day after a Zumba class
with a definitive post-workout feeling.

4. Aerobic benefits. Zumba makes reaching your target heart rate much easier than standard workout routines you’d find
on a DVD or in a gym. It does this by using songs that play around 145 beats per minute. This fast pace makes it feel
natural to move around quickly. This will set you on the path to true aerobic exercise. If you are trying to build
endurance, this is the best thing you can do for yourself. Exercising for prolonged periods at this rate can increase the
strength of your heart.

5. Anaerobic benefits. Because Zumba’s music plays at a fast pace, moving to the beat of the music can start to build up
your endurance after only a few workouts. It builds up your anaerobic endurance rather quickly. Overall, it’s most useful
for helping to maintain a good cardiovascular respiratory system. It increases how much oxygen you can breathe during a
high-intensity event.

6. It gets you hooked on exercise. Workouts that feel like work are hard to get excited about. But Zumba is so enjoyable
you actually want to keep coming back. It completely changes the idea of exercise because it’s something you really look
forward to. It will keep you on a healthy routine!
7. Everyone can join in. Classes are offered at all levels, including standard Zumba, Zumba Gold for senior citizens,
Zumba for kids and even Aqua-Zumba done in swimming pools. Because Zumba is based on music and dance, it seems to
speak a universal language that people of all nations can related to. There is no large learning curve in a Zumba class,
either. New participants may receive small-scale step rehearsals before some longer dances, but in most cases, first-
timers can simply jump right into a class and follow along with the instructor.

8. Increased confidence. Thanks to all that dancing that a Zumba workout requires, you’ll lower your inhibitions, you’ll
improve your posture, you’ll have better coordination and you’ll feel good about yourself. These changes will reflect
immediately on your mood and on your appearance. Someone who feels good also has greater confidence.

9. Mood boosting. Zumba is the perfect workout to take if you want to get rid of all that stress you accumulate during
your every day. The upbeat moves specific to this type of workout favor the release of those mood-improving
endorphins, and by joining a Zumba class, you’ll surely be able to feel your worries melt away as you lose yourself in the
music.

10. For socialization. At a Zumba class, you’ll be able to meet and interact with interesting and fun people. You could go
to this type of workout for at least two or three times per week and you’ll get to socialize and make a lot of new friends
among your Zumba classmates. You can also bring your friends to the party — instructors host “Zumba parties” for
corporate challenges, bachelorette parties and more.
 References:

Books

Cando, Jean Marie D., et al. (2010). Physical Education I: Foundation of Physical Fitness. Malabon City: Mutya Publishing
House, Inc.

(other books: to follow)

Internet Sources

https://www.livestrong.com/article/368038-cardiorespiratory-endurance-training/
Cardio-Respiratory Training
A. Definition
B. Types
C. Effects
D. HR/THR/RPE/METS
https://en.wikipedia.org/wiki/Heart_rate
HEART RATE
A. Proper pulse rate technique at the following sites
B. ESTIMATION OF TARGET HEART RATE
C. Percent of Maximal Heart Rate
https://www.livestrong.com/article/28895-read-weight-scale/
HEART RATE
A. RATING OF PERCEIVED EXERTION (RPE)
https://healthyliving.azcentral.com/meaning-aerobic-dance-4535.html
AEROBIC DANCE
A. Health Benefits
https://elainemansfield.com/nutrition-and-exercise/exercise/aerobics-stretching-and-balance/aerobic-guidelines/
AEROBIC DANCE
A. Health Benefits
B. Techniques and Safety Tips
C. Phases of an Aerobic Workout
D. Basic Arm and Foot Movements
https://www.livestrong.com/article/401501-the-best-step-aerobics-shoes/
AEROBIC DANCE
A. Techniques and Safety Tips
B. Phases of an Aerobic Workout
https://en.wikipedia.org/wiki/Zumba
ZUMBA
A. Classes
http://www.healthfitnessrevolution.com/top-10-health-benefits-zumba/
ZUMBA
A. Health Benefits