PATHFIT 102
Lesson 1: Exercise and its Principles
Parts of Exercise
Warm-up Exercise Cooldown
Preparatory phase before the The main activity itself Recovery phase after exercise
exercise Purpose:
Purpose: Types of Exercises a) Gradually heart rate reduction.
a) Gradually increases heart rate. 1) Aerobic Exercise: Improves b) Reduces muscle stiffness and
b) Prepares muscles and joints. cardiovascular endurance (e.g., soreness.
Examples: Light jogging, dynamic running, swimming). Examples: Walking, static
stretching. 2) Anaerobic Exercise: Builds stretching.
strength and power (e.g.,
weightlifting, sprinting).
3) Flexibility Exercise: Enhances
range of motion (e.g., yoga,
stretching).
4) Balance Exercise: Improves
stability (e.g., tai chi, single-leg
stance).
Warm-Up Techniques Principles of Exercise Cool Down Techniques
1) Dynamic stretches (e.g., leg 1) Overload: Exercising at a level 1) Static stretching (e.g.,
swings, arm circles). beyond normal. hamstring stretch).
2) Low-intensity aerobic 2) Progression: Gradually 2) Breathing exercises to
movements (e.g., brisk increasing exercise intensity. promote relaxation.
walking). 3) Specificity: Targeting specific Key Benefits: Helps in recovery,
Key Benefits: Reduces injury risk, fitness goals. reduces soreness.
improves performance. 4) Reversibility: Loss of fitness
when activity stops.
5) Individuality: Customizing
exercises to personal needs.
Application of Principles
Designing a weekly fitness plan incorporating:
a) Overload: Gradual increase in weight or intensity.
b) Specificity: Focus on desired outcomes (e.g., strength, endurance).
c) Balance: Combining aerobic, anaerobic, and flexibility exercises.
Lesson 2: Introduction to the F.I.T.T. Principles
F.I.T.T Pronciple
a widely used framework in fitness and exercise planning
provides a structured approach to designing effective exercise programs tailored to individual goals and fitness
levels.
Components of the F.I.T.T. Principle
Frequency Intensity Time Type
How often you How hard you How long you The kind of exercise
exercise. exercise. exercise. you do.
Considerations: Considerations:
Adjust based on your Considerations: Considerations: a) Cardio- include
fitness goals, current a) Cardio- aim for a) Cardio exercises- aerobic activities like
fitness level, and available moderate intensity typically last 30 to 60 running, cycling, or
time. (about 60-75% of minutes, swimming.
a) cardiovascular your maximum heart b) Strength training- b) Strength training- can
exercises- aim for 3 rate). sessions vary based involve free weights,
to 6 times per week. b) Strength training- on intensity; higher machines, resistance
b) strength training- 2 to intensity is intensity may require bands, or
3 times per week is determined by the shorter sessions with bodyweight
recommended, with weight and number of more rest. exercises.
rest days in between. sets and reps.
Benefits of Using the F.I.T.T. Principle Implementing the F.I.T.T. Principle
1) Structured Approach: Provides a clear plan to 1) Set Clear Goals: Determine what you want to
follow, helping maintain consistency and achieve (e.g., weight loss, muscle gain).
accountability. 2) Assess Current Fitness Level: Consider your
2) Injury Prevention: Helps avoid overtraining by current health and fitness status.
balancing frequency, intensity, and rest. 3) Choose Exercises: Select activities that align with
3) Goal Achievement: Tailors exercise programs to your goals and preferences.
specific fitness goals, whether endurance, strength, 4) Adjust F.I.T.T. Components: Based on your goals
or flexibility. and fitness level, adjust frequency, intensity, time,
4) Adaptability: Can be adjusted as fitness levels and type of exercise.
improve or change. 5) Monitor Progress: Regularly assess how your
program is working and make adjustments as
needed.
Therefore, by following the F.I.T.T. principle, individuals can create personalized exercise plans that are both
effective and sustainable.
Health-Related Fitness Skill-Related Fitness
Day-to-day activities Physical tasks->efficiently->particular sport/s
1) Body Composition 1) Speed
2) Flexibility 2) Agility
3) Muscular Strength 3) Reaction time
4) Muscular Endurance 4) Balance
5) Cardiorespiratory Endurance 5) Power
6) Coordination
