HOPE
MODULE 3
WHAT’S NEW: Activity 2
1. The activities included in the pyramid are: Cardio, recreational, strength, and flexibility activities.
2. Doing work around the house every day, 3-5 times a week for cardio and recreational activities, 2 times a week for strength and flexibility
activities.
3. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of
injury.
WHAT’S MORE: Activity 1
AEROBIC FITNESS MUSCULAR STRENGTH BONE STRENGTHENING
1. dancing 5. weightlifting exercise 8. using treadmill
2. jogging 6. using elastic band 9. running
3. swimming 7. push up 10. stretching
4. brisk walking
WHAT’S MORE: Activity 2
Principle of Exercise being Problem Solution
applied
1. Principle of Individual In a short program 4 days a Haiven and Kobe have different
Differences week, Haiven immediately responses to the training. Kobe
develop muscles through lifting needs to review the program
weights, whereas his training being used for him.
partner Kobe is not happy
because there is no change in
his body?
2. Principle of Specificity Hayde goes to the gym every Hayde needs some rest
day and always feels tired of between sessions. She may also
doing it. Lately her weight has do easy sessions that focus on
been getting lower, she’s different parts of her body. In
struggling to keep up in class that way, her body has enough
and her body is always sore. time to adapt before she trains
again.
3. Principle of Overload Amor gained muscle in a short Amor needs to work harder and
span of time since she started increase the workload on her
lifting weights. After a week, weights because her muscle has
she noticed that weight training already adapted to the routine.
didn’t work well on her unlike
before. She hasn’t increased her
weights in the last 3 months.
4. Principle of Progression Mel has been using group Mel needs to train more on his
fitness ‘step’ classes a lot to get own. In order to improve his
ready for his cycling race cycling, he must cycle enough
coming up soon. However, his and work on a specific training
cycling times are not improving. program to get the goal that he
desires.
5. Principle of Adaptation Erich is on vacation. For her Erich got it right. She sustained
vacation fitness routine, she the exercise, and her body
runs twice week for 30 minutes. already adjusted to the
Before she left, she was running intensity, and was able to
four she was running four 40-60 maintain her fitness even
minutes. After vacation, she can though she greatly reduced her
still run four times a week for total training time.
around 40-60 minutes without
easily get tired.
WHAT I HAVE LEARNED: Activity 1
A. Arm muscle
arm circling
Push-up
B. Cardio Respiratory
Jumping jack
high knees jog
jogging
C. Abdominal Muscle
Planking
sit-up
D. Leg and glute muscle
Squats
leg raise
Lunge
WHAT I CAN DO: Activity 1
AEROBIC FLEXIBILITY MUSCULAR MUSCULAR BALANCE
ENDURANCE STRENGTH
F 2-4 times a • Warm-up • Daily for • 3 times a 2-4 times a
Frequency week • Cooldown some Muscle week week
group • Different
• 3-4 / week Muscle groups
I 70% of • 2 sets: • 1-3 sets • 70-90% • 30 reps
Intensity maximum • 3 reps • 15 reps • 5-7 exercises alternately
heart rate
T • 15-30 mins 15-30 mins • 20-60 mins • 15-60 mins • 5 mins
Time continuous • Progressive • Progressive • 30 seconds
activity rest after
interval
T • Running • Static stretch • Body weight • Resistance • filler exercise
Type of • Zumba • Dynamic • Resistance training
Exercise dancing stretch training
WHAT I CAN DO: Activity 1.2
MODERATE INTENSITY VIGOROUS INTENSITY
1. dancing 1. jogging
2. brisk walking 2. carrying heavy luggage
3. Zumba dancing 3. bicycling fast
4. sweeping the floor 4. shoveling dirt
Questions:
1. I noticed the variety of exercises I did for the past week.
2. Yes. I am a physically fit person because I can do my daily activities with ease and I find some time to enjoy it with friends and loved-ones.
