PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
Lesson title: MAINTENANCE STAGE Materials:
Lesson Objectives Activity sheet, extra piece of paper
At the end of the module, you should have:
1. Progressed your cardiovascular References:
conditioning and muscular resistance https://health.usnews.com/health-
training in a new exercise prescription. care/for-better/articles/2017-08-21/8-
2. Achieved the target parameters of the questions-answered-about-exercise-
new cardiovascular conditioning and that-you-may-not-know
muscular resistance training program https://healthyliving.azcentral.com/five
that requires progression to much -stages-change-physical-fitness-
higher levels. 17437.html
A. LESSON PREVIEW/REVIEW
Introduction
Productivity Tip: Pay attention to when you are most alert during the day (or even the night) Many
of us have body cycles that can be tracked. Try to arrange your schedule so homework time to
takes place during your peak hours.
Doing activities requires movement and man is designed to move. Moving is living. From childhood to
adulthood, basic/simple to more complex movement are formed and developed. Mastery of the movement
pattern is a lifelong process. In this lesson we will look at the ways by which we can classify movement. This
lesson focuses on the movement concepts and skills to help you discover you can move, where you can move,
how you can move, and what types of relationships are occurring when you move.
Once you’re at this stage, you notice your clothes fit better. You notice that you don’t have as much
difficulty maintaining your desire to workout. Your heart health is better, and you probably notice you have
more energy and don’t experience as much mental fog. Once you hit the maintenance stage, you need to
continue to actively make exercise a part of your life.
B. MAIN LESSON
Context and Notes
Direction: Read the lecture notes and analyze the details so you can answer the questions that follow.
This is the step that all people who have commenced an action want to reach. Once they have become
regular exercisers, there are three different possible departures:
Lapse
Relapse
Termination/Permanent Maintenance
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
Lapse
Lapse is a temporary abandonment of the positive behavior, followed by a quick return to it. Lapse does
not produce any significant alteration in progress towards established goals or, having achieved them, any
significant modification in fitness or body configuration. Lapse is fine, can be fun for a limited time, and is
perfectly normal. Worrisome is what is called relapse.
Relapse
Relapse is abandonment of the positive behavior that has produced the desired outcome, to the extent
that the outcome disappears. The program of regular exercise is given up indefinitely, the good feelings,
changes in body shape, and increased strength and endurance gained from doing it vanishes.
To reverse relapse requires first figuring out what happened, why the relapse occurred. Then, it requires
going back to the planning, or possibly even the contemplation stage, recommencing the change process and
remobilizing motivation.
Rate of Progression in Cardiovascular Conditioning
The recommended rate of progression depends on the individual’s health status, exercise tolerance
and exercise program goals. Progression involves increasing any of the FITT components.
• Frequency, intensity and duration of exercise are gradually adjusted over the next 4-8
months or longer for the elderly and deconditioned patients.
• Progression in the FITT components of the exercise prescription should be made gradually to
avoid muscle soreness and injury.
• All individuals should be monitored for any adverse effects of the increased volume, and
downward adjustments should be made if the exercise is not well tolerated.
Progression to National Physical Activity Recommendations
For sedentary students initiating an exercise program, a lower dose of exercise may be initially
recommended. It is assumed that your student will eventually set a goal to reach the recommended
levels of 150 minutes a week of moderate- intensity exercise or 75 minutes a week of vigorous-
intensity exercise, or some combination thereof. He might do this at the outset, or he might do it
only after conquering the ‘‘regular’’.
This progression can occur by increasing the duration, the frequency, the intensity, or a
combination of these. There is no single correct order to progress these components, and the best
option will vary depending on each student’s preferences, health status, and lifestyle. We will describe two
different paths that your patients can choose to follow, each focusing on a different component:
duration and frequency.
In each case, it is assumed that your student is beginning his program for a duration that he is
confident of maintaining at least 3 times per week (frequency) at a low to moderate intensity. For
example, over a course of one month, he may go from walking five minutes a day three times each
week, up to 20 or even 30 minutes a day three times each week. Once a duration of 30 minutes is
reached, your student can then increase the frequency of the exercise from three times each week (
see Figure 2.1, this occurs at the end of level 6), to four, and then five times each week.
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
An alternative method is to progressively increase the frequency of activity. Your student can
begin their progression by first increasing the frequency of activity up to at least five days each
week, while maintaining the same duration for each session. Some students will be able to increase
their frequency directly from three to five times per week; others will want to progress more slowly
first, to four times per week, and then up to five.
This option has the advantage of helping your student establish a more regular habit of
incorporating exercise into his daily routine. The hardest part of regular exercise is the regular, not
the exercise. Following this progression pathway focusing on frequency, your student establishes
the pattern of regular exercise for a duration that is not intimidating or overwhelming.
Once your student has reached a frequency of at least five times each week, he can then
consider increasing the intensity of the exercise to a moderate level, i.e. an RPE of 3-4 out of 10, or a
level at which he is able to talk but not sing. Your student can also consider increasing the duration of
the exercise sessions by 5-10 minutes per week, while still maintaining the good habit of exercising
five days each week. The order in which the intensity and duration are increased is not important and
will depend on your student’s preference and health/fitness/age status. Figure 2.2 illustrates this
progression path.
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
Figure 2.2. Progression along the frequency path
Progression in Muscular Resistance Training
• If continued gains in muscular fitness and mass are desired, the individual will have to
progressively overload the muscles to present a greater training stimulus, by using a higher
resistance or more weights, performing more repetitions but not exceeding 12 repetitions, or
training muscle groups more frequently.
• If the individual is satisfied with the muscular fitness improvements made, a maintenance
program is adopted where the same regimen of sets, repetitions, resistance and frequency
is performed without the need for overloading. Muscular fitness may be maintained by
training muscle groups only 1 day each week provided the intensity remains the same.
Skill-building Activities
1. Write an essay about your experience in implementing your designed fitness program in the
past 4-6 weeks citing the reinforcing factors and the stumbling blocks.
2. Record your new anthropometric measurements that include:
a. Weight in kilogram
b. Body mass index
c. Waist circumference in centimeter
3. Revise your exercise prescription using the FITT format for both cardiovascular
conditioning and strengthening. Use the same format in Annex A.
4. Document randomly the activities by video or photograph the activities involved in the
implementation of your newly revised cardiovascular conditioning and muscular resistance
training program.
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
5. Tabulate the parameters obtained in each session as shown in Annexes B and C.
Check for Understanding
Direction: MULTIPLE CHOICE: Read each statement carefully. On the space provided
before the number, write the letter of the correct answer.
_____1. Albert has been experiencing dizziness, muscle pain and soreness every time he
finishes playing volleyball and even going cycling. What would be the cause/s of those?
a. Albert does not practice warm up exercises before he begins to his chosen conditioning.
b. Albert does not practice cool down exercises.
c. Albert does stretch after his warm up or cool down exercises.
d. All of the above.
______2. JC has accomplished his pre-participation health screening and known his risk
stratification. In order for him to have more background in terms of his body condition, he
should ________________________.
a. Have a meal plan
b. Conduct a fitness assessment
c. Plan his fitness program
d. Do warm up exercises
______3. Which of the following concept about exercise is not true?
a. Exercise under the heat of sun is safe and can help you reduce your fat faster.
b. Exercise is better performed early in the morning or in the evening.
c. Exercise with somebody so he can call for help when necessary.
d. Exercise should be executed on even ground of floor.
______4. In order to have an effective and proper fitness program, your fitness program plan
should be ___________________________.
a. Based on your preferences
b. Convenient and easy
c. Based on your risk stratification and the FITT principle
d. Based on the FITT principle
______5. Diane is at high risk. In designing her fitness program plan, the intensity of her
exercise should be done at __________________.
a. Moderate to High Intensity
b. Low to Moderate Intensity
c. Low Intensity
d. None of the above
Check your answer against the Key to Corrections at the end of this SAS. Write your score in the upper
left part of this paper.
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
C. LESSON WRAP-UP
Thinking about your Learning
Thinking about my learning: Since you are done with today’s lesson, please carefully read the
question below and give your honest answer to it.
In your opinion, how much exercise do your body needs? Are you able to perform your
planned exercise for your body? If not, what are possible reasons? State your answers.
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FAQ’s
Read some of the answers to these Frequently Asked Questions to add to your knowledge about today’s topic:
Question: Do I have to exercise every day?
While it is generally advised to spread activity throughout the week, even if you can only find time to be active
on weekends, any level of activity is beneficial.
In a recent study that included over 60,000 middle-aged participants, those who met their total physical activity
recommendations in only one or two sessions per week (i.e. weekend warriors) enjoyed similar benefits ,such
as lower risk of dying from any cause and dying from cardiovascular disease or from cancer, compared with
those who exercised in moderate amounts spread through most days of the week. Both groups had better
outcomes compared with those who were inactive.
Question: Why is physical activity beneficial?
Many parts of your body, including your brain, heart, bones and joints, feel the positive effects of exercise.
Some of the best-known effects of exercise are on the heart and the cardiovascular system. We know that the
hearts of athletes grow and beat stronger than people who aren't athletic. This is caused by the heart cells
increasing in size, increasing numbers of cells in the heart (because the stem cells become active and make
more cells), and because more arteries grow to deliver more oxygen and nutrients to the heart. This process is
different than the growth of scar and non-functional tissue that takes place in a so-called enlarged heart when
the heart is ill. These positive changes in athletes' hearts likely contribute to preserving function as the heart
ages. Exercise also induces the release of molecules from the arteries, which have protective effects against
developing atherosclerosis (fatty plaques that block arteries), responsible for heart attacks.
Great job! You have reached the end of this lesson.
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PED 025: Movement Enhancement
Student Activity Sheet: Lesson 5
Answer Key
Check for Understanding
1. A/B
2. B
3. A
4. C
5. C
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