PATHFit 1

Movement
Competency
Training

Module in PE4 – Sports | i

Module 6: Principles and Methods
of Physical Fitness
DesiredLearningOutcomes
In this module, challenge yourself to attain the following desired learning outcomes:
 Demonstrate knowledge and understanding of the different training methods and principles
and its application to exercise and sports.
 Discuss the different training methods and principles.

Introduction
Physical fitness requires a lot of dedication and discipline in order to make it achievable.
Planning an appropriate training program is also a very helpful way in achieving our physical fitness
goals. In order to make an effective and efficient training plan, we must be able to understand the
various training methods and principles as they serve as our guide in achieving our fitness goals.

Desired physical fitness outcomes become more attainable through a thoroughly and
systematically constructed fitness plan. By choosing an appropriate training method and following
the principles of training, we can attain fitness in a safe and efficient manner.

Pre-Test
TRUE OR FALSE. Write True if the statement is correct and False if otherwise.
1. An individual can perform strength training without weight equipment such as barbell,
dumbbell, and resistance bands.
2. FITT stands for Frequency, Interval, Time, and Type.
3. Training should not be tailored to an individual and their goals. Any type of training will
result to fitness.
4. According to the principle of reversibility, if an athlete stops training, they will lose all
previously acquired strength and skills.
5. Engaging in regular exercise improves various components of physical fitness.
6. Recovery time from exercise should be proportion to the stress of exercise.
7. High Intensity Interval Training is not an effective training method to improve endurance.
8. Flexibility exercises should only be performed by athletes who are participating in
gymnastics.
9. Adaptation is the ability of our body to adjust to a specific type of exercise.
10. Progression principle is the continuous application of overload.

Lesson 6.1 Training Methods

Training methods are systematic ways of physical trainings that help an individual to achieve
their specific physical fitness goals. It is also essential to attain someone’s necessary skills.
Choosing a particular training method varies on every person as it depends on their individual
capacity and desired fitness outcomes.

Understanding the different training methods help us identify our fitness goals and construct
an appropriate training plan. The following are the different training methods that we can apply to
achieve our desired physical fitness outcomes.

Module in PE4 – Sports | 1

 CONTINUOUS TRAINING

The same activity or exercise is continued

over an extended period, with endurance
the usual objective. For example you
choose jogging as an exercise and you do
it every day for as long as your body can.
Other examples of this type of training are
biking, walking, rowing, and swimming.

CIRCUIT TRAINING

It uses a number of different exercises at assigned

stations. This method let you mix exercise of
different intensities or specifications. For example,
you choose to perform a core exercise first and
then after a 1 minute rest you proceed with arm
exercise and then perform a leg exercise after. In
this method, you can use various equipment
depending on the type or intensity of your exercise.
Circuit training is primarily a resistance-training
workout. Usually, this type of workout is consist of 9
to 12 exercises and is usually performed for 15 to
45 seconds each with little to no rest in between.

INTERVAL TRAINING

Alternates short bursts of high intensity

exercise with periods of rest. The
purpose of this training is to push the
body to a higher level of fitness. One
example of this is weight training. This
type of training is common for many
sports such as running, swimming, and
cycling.

Module in PATHFit 1 – Movement Competency Training

 HIGH INTENSITY INTERVAL TRAINING

High Intensity Interval Training (HIIT) is a

type of training that is made up for short
burst high intensity exercise followed by a
short period of rest or a low intensity
exercise. This type of training method is
effective in improving an individual’s
cardiovascular and muscular endurance.

FARTLEK TRAINING

Fartlek training is similar to interval training

and it involves changing of pace during a
cardio exercise. In running, it involves
alternating between sprinting and slow
jogging. This type of training can also be
used in other cardio activities such as
swimming, walking, and cycling.

PLYOMETRIC TRAINING

Plyometric training, also known as plyo or

plyometrics, is a type of training that aims to
improve someone’s speed, endurance,
agility, and power. This type of training is
usually performed by athletes from sports
that require jumping, running, andquick
bursts of movements such as in basketball,
football, athletics, and tennis.

Module in PATHFit 1 – Movement Competency Training

 FLEXIBILITY TRAINING

Flexibility training is a type of training

method which consists of various
stretching exercises. This type of training
aims increase the range of motion of an
individual and is essential also essential
for injury prevention.

STRENGTH TRAINING

Strength training or resistance training is a training

method that requires our muscles to contract against
an external resistance. This type of training method is
responsible for the increase of muscle mass and it
aims to improve our muscular strength and
endurance. Body weight, weight machines, barbells,
dumbbells, and resistance bands are some of the
things that can be used to perform this type of
training.

Lesson 6.2 Principles of Training

Module in PATHFit 1 – Movement Competency Training

3 PHASES OF WORK OUT

Module in PATHFit 1 – Movement Competency Training

 TRAINING ZONES

How will I begin my training, even if I wish to start? How can I tell if my training is enough or
excessive? Every fitness enthusiast has these questions while starting or creating a fitness program.
For this reason, we must examine the training zones.
Training zones are critical concepts in exercise physiology that help individuals optimize their
workouts based on specific fitness goals. By dividing exercise intensity into distinct zones, athletes
and fitness enthusiasts can tailor their training to target particular physiological systems, such as
cardiovascular endurance, fat burning, or anaerobic capacity. Understanding and utilizing training
zones can improve performance, enhance recovery, reduce the risk of overtraining, and promote
long-term health benefits. Whether aiming to build strength, endurance, or speed, using training
zones enables more effective and efficient workouts, ensuring that each session contributes
meaningfully to achieving desired results.

Energy Efficient or Recovery Zone –

60% to 70%

It is also called fitness heart rate zone.

This is the higher end of the moderate-intensity
exercise zone. You will be breathing heavier but will
still be able to speak in short sentences. You are going
faster and therefore covering more distance. The
calories you burn depend on the distance you cover
and your weight more than any other factors. In this
zone, your body fuels itself with 85 percent fat, 5
percent protein, and 10 percent carbohydrate. You get
the same health benefits and fat-burning benefits as
the healthy heart zone.
Aerobic Zone – 70% to 80%

Training in this zone will develop your cardiovascular system.

It is also called as vigorous intensity zone. You will be
breathing very hard and able only to speak in short phrases.
This is the zone to aim for when training for endurance. It
spurs your body to improve your circulatory system by building
new blood vessels and increases your heart and lung
capacity. Aiming for 20 to 60 minutes in this zone is believed
to give the best fitness training benefits.

Module in PATHFit 1 – Movement Competency Training

In the aerobic zone, you burn 50 percent of your calories from fat, 50 percent from
carbohydrate, and less than 1 percent from protein. With the increase in intensity, you burn
more calories in the same amount of time, as you are covering more distance in that same
time. The calories you burn depend most on distance and your weight. If you go farther in
the same amount of time, you burn more calories per minute.

Anaerobic Zone – 80% to 90%

Training in this zone will develop your lactic acid system.

You will be unable to speak except a single, gasped word at
a time. This exertion level takes you to the limit where your
body begins to produce lactic acid. Runners, cyclists, and
race walkers use this zone to build their ability to go even
faster.
Workouts in this heart rate zone should be in the 10-20
minute range or part of an interval training workout. You
burn more calories per minute than with the lower heart rate
workouts, as you are covering more distance per minute.
The body burns 85 percent carbohydrates, 15 percent fat
and less than 1 percent protein in this zone.

Red Line Zone – 90% to 100%

The red line zone or top zone is from 90 percent

to 100 percent of your maximum heart rate. You
can't go any higher, and most people can't stay
in this zone for more than a few minutes. You will
be unable to speak except for gasping single
words. This zone should only be used for short
bursts during interval training, where you work
intensely for a minute and then drop back down
to a lower intensity for several minutes, and
repeat. While you burn lots of calories per minute
in this zone, 90 percent of them are
carbohydrates, 10 percent fats, and less than 1
percent protein.

CALCULATION OF ZONE VALUE

To calculate your heart rate training zones using the Karvonen method, you first need
to determine your Working Heart Rate (WHR) by subtracting your Resting Heart Rate (RHR)
from your Maximum Heart Rate (MHR). You can estimate your MHR using the "220 minus
age" formula. To get your RHR, it can be done first thing in the morning before you get out of
bed. Count the number of your heart beats in 60 seconds, or use a fitness tracker that
measures it automatically.

Module in PATHFit 1 – Movement Competency Training

 Once you know your MHR and RHR, you can calculate your WHR using the following
formula:
WHR = MHR - RHR
For example, if you're a 40-year-old with an RHR of 40 bpm and an estimated MHR
of 180 bpm, your WHR would be:
WHR = MHR - RHR | 180 - 40 = 140 bpm
Now, you can calculate your heart rate training zones using percentages of your
WHR.
1. Zone 1 (Light intensity): 60-70% of WHR + RHR
2. Zone 2 (Aerobic or moderate intensity): 70-80% of WHR + RHR
3. Zone 3 (Anaerobic or hard intensity): 80-90% of WHR + RHR
4. Zone 4 (Maximal or very hard intensity): 90-100% of WHR + RHR
To calculate the heart rate range for each zone, simply multiply your WHR by the
lower and upper percentage limits for each zone, and then add your RHR:
So, your heart rate training zones using the Karvonen method would be:
1. Zone 1: 124-138 bpm
2. Zone 2: 138-152 bpm
3. Zone 3: 152-166 bpm
4. Zone 4: 166-180 bpm
During your workouts, try to stay within the target heart rate zones depending on
your fitness goals. Use your heart rate monitor to keep track of your heart rate in
real-time, adjusting the intensity of your exercise to stay within your desired zone.

Module in PATHFit 1 – Movement Competency Training

 INDIVIDUAL DIFFERENCES

- This principle states that people vary in their

ability to develop fitness components (Robbins,
Powers and Burgess, 2002).
-This Principle states that everyone is unique and
responds differently to exercise. This means that
training programs should be tailored to each
person’s individual needs.

ADAPTATION/USE

- This is the principle that emphasizes

the body’s increasing ability to cope
up with the load being brought about
by the training program.

- It is a physiological response that

describes how the body adjust to a
new exercise or training program.

Module in PATHFit 1 – Movement Competency Training

 REVERSIBILITY/DISUSE

This is the principles that states that changes occurring

with exercise are reversible and if a person stops
exercising, the body will de-condition and adapt to the
decreased activity (Robbins, Powers and Burgess,
2022)

It is also known as “Use it or lose it” principle.

Here are some things to know about Reversibility

Principle:

- Detraining- It can be caused by a number of

factors, including age, fitness level, and the type of
exercise.

- Active Rest- to help with reversibility, you can try active rest, such as going for a walk or
playing a light sport.

OVERLOAD

The most basic of all training principles, the

Overload principle states that doing more than
normal is necessary if benefits are to occur
(Corbin and Welk, 2006)

To improve any aspect of physical fitness, the

individual must continually increase the
demands placed on the appropriate body
systems.

Example: for you to develop strength,

progressively heavier objects must be lifted.

Module in PATHFit 1 – Movement Competency Training

 PROGRESSION

This is the principle that indicates the need to gradually

increase overload to achieve optimal benefits (Corbin and
Welk, 2006). This means that there is a gradual increase
in the training load; hence, there is progress.

Progression Principle prevents the body from getting too

used to a routine, which can lead to a plateau. The body
responds to the challenge of overload by adapting,
rebuilding, and becoming stronger.

SPECIFICITY

This is the principle that states that only the muscles

or body systems being exercised will show
beneficial changes (Robbins, Powers and Burgess,
2022)

The Principle of Specificity states that the body

adapts to the type and amount of physical activity it
does, and that training should be specific
To the individual and their goals.

For example, if you lift heavy weights, you’ll build strength, and if you run, you’ll develop
endurance.

Module in PATHFit 1 – Movement Competency Training

 RECUPERATION/RECOVERY

This is the principle that states that the body

requires recovery periods between exercise
training sessions in order to adapt to the exercise
stress (Powers and Dodd, 1996).

To be more specific, an exercise should allow the

body to have at least 1-2 days of rest (Powers and
Dodd, 1996)

VARIATION

This is a principle that gives consideration to

maintaining the interest of exercising
individual. Training should be accomplished in
various ways because once training becomes
repetitious to an individual, the tendency is to
feel bored that could lead to losing of interest
and motivations.

An Example of this would be to do a different

workout every day, or to switch up the order of
your exercises every other week.

ACTIVITY 1.4

Activity: Computing Your Training Zones

Objective:
The purpose of this activity is to help you understand and calculate your training zones based on your
heart rate. Knowing your heart rate training zones will allow you to target specific areas of fitness
(such as endurance, fat burning, or peak performance) and optimize your workouts.
Materials Needed:
 A calculator or pen and paper
 A stopwatch or timer (optional)

Direction: In a long bond paper, answer the following questions:

1. Calculate your Maximum Heart Rate (MHR)
2. Determine your Working Heart Rate (WHR)
3. Calculate your bpm per Training Zones.
4. Why it is important to stay on your desired training zone during your exercise?

Module in PATHFit 1 – Movement Competency Training

Post Test
I. MULTIPLE CHOICE. Choose the BEST answer for the following questions. Write the letter only.

1. What is the main goal of continuous training?

a) Improve flexibility b) Improve endurance
c) Increase strength d) Enhance agility

2. Which of the following is an example of continuous training?

a) Sprinting b) Weightlifting
c) Swimming d) Circuit training

3. How is circuit training typically structured?

a) One long exercise performed with no rest
b) Multiple exercises performed with long rests between each
c) A number of different exercises performed with minimal rest
d) Only one type of exercise performed in a continuous loop

4. Which of these is a key feature of circuit training?

a) Focuses solely on cardiovascular endurance
b) Includes 9 to 12 exercises with 15-45 seconds per exercise
c) Requires long rest periods between exercises
d) Only uses bodyweight exercises

5. Which type of training alternates short bursts of high-intensity exercise with rest or low-
intensity exercise?
a) Plyometric training
b) Strength training
c) High Intensity Interval Training (HIIT)
d) Fartlek training

6. What does the Overload Principle state?

a) The body will only improve if it is given enough rest between training sessions.
b) The body will adapt only to the type of exercise being performed.
c) To improve fitness, the body must be exposed to demands greater than normal.
d) Overloading the body is harmful and should be avoided.

7. Which of the following is an example of applying the Variation Principle?

a) Doing the same workout routine every day
b) Switching exercises or their order regularly to maintain interest and motivation
c) Focusing only on one type of exercise (e.g., running)
d) Increasing training intensity without changing exercise type

8. Plyometric training primarily helps to improve which of the following?

a) Muscular endurance
b) Speed, agility, and power
c) Cardiovascular endurance
d) Flexibility

9. Which of the following is commonly used in plyometric training?

a) Resistance bands b) Jumping exercises
c) Weight machines d) Stationary cycling

Module in PATHFit 1 – Movement Competency Training

10. What is the goal of flexibility training?
a) Build muscle mass b) Increase range of motion and prevent injury
c) Improve cardiovascular endurance d) Enhance speed and agility

II. MODIFIED TRUE OR FALSE: Justify your answer why your answer is true or false. (5pts each)

1. Fartlek training is a method that focuses on improving muscular strength through

weight lifting.
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________

2. The Reversibility Principle is also known as the "Use it or lose it" principle, meaning
that stopping exercise results in a decline in fitness.

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________
3. Active rest, such as light activities like walking or sports, can help prevent the effects
of reversibility when someone stops training.

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________
III PROBLEM SOLVING (15pts)
Kevin is 29 years old fitness enthusiast and he has a resting heart rate (RHR) of 70 bpm.
(1)Calculate Kevin's Heart Rate in every Training Zones. (2) And on what training zone
should Kevin must achieve if he wants to reach his maximum potential in 100m dash?
Explain your answer.

Module in PATHFit 1 – Movement Competency Training

FINAL TERM PRACTICAL EXAMINATION

Instructions: Fitness Exercise Video for Flexibility, Aerobic and, Anaerobic conditioning

Objective: Create a video that showcases a variety of physical fitness exercises, demonstrating
proper form and providing clear instructions.

Materials Needed:
-Smartphone or camera for recording
-Space to perform exercises
-Optional: music, props, or workout equipment

Steps to Follow:

1. Plan Your Exercises:

Select 5 different exercises to demonstrate. Aim for a mix that targets various muscle groups (e.g.,
cardio, strength, flexibility).

Examples include jumping jacks, push-ups, squats, lunges, planks, and stretches.

2. Plan Your Video:

Write a brief outline or script that includes:

Introduction: Introduce yourself and explain the purpose of the video.

-Warm-Up: Include a short warm-up routine ( 1 minute).

-Exercise Demonstrations: Clearly demonstrate each exercise, explaining the technique and form.
-Cool Down: Finish with a cool-down stretching routine.

3. Record Your Video:

-Find a well-lit area with enough space to perform the exercises.

-Use a stable surface or tripod to hold your camera/phone.
-Speak clearly and confidently. Make sure your instructions are easy to follow.
-Record your video in one take or edit it afterward if you prefer.

4. Editing (Optional):

-If desired, use simple editing software or apps to add music, captions, or transitions.
-Ensure that the audio is clear and the video is visually appealing.

5. Final Touches:

-Review your video to make sure all exercises are clearly demonstrated and instructions are easy to
follow.

-Check that the total length is between 2 to 3minutes.

6. Submit Your Video:

-Upload your video to the designated platform (e.g., Google Drive, Messenger).

-Ensure you submit your video by the deadline provided

Module in PATHFit 1 – Movement Competency Training

References

Online Resource

https://www.livestrong.com/article/333939-circuit-training-vs-interval-training/

https://www.medicalnewstoday.com/articles/327474

https://www.raceatyourpace.co.uk/fartlek-training-for-beginners-everything-you-need-
to-know-about-fartlek-training/

https://www.healthline.com/health/exercise-fitness/plyometric-exercises

https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-
stretching

https://www.verywellfit.com/flexibility-definition-and-examples-3496108

https://research.med.psu.edu/oncology-nutrition-exercise/patient-guides/strength-
training/

https://ntc.ie/where-does-the-uk-dissection-course-take-place

https://www.qoura.com

https://issuu.com

https://britanica.com

https://www.teachpe.com

https://trainingtilt.com/

Module in PATHFit 1 – Movement Competency Training