HOPE 1
MODULE 2:
Set Fitness Goal
Principles of Physical Activity
1 OVERLOAD PRINCIPLE
- This principle pertains to doing “more than normal” for
improvement to happen. It means to boost our fitness,
strength, or endurance. Workload is extended accordingly.
Applying these training principles will cause long-term
adaptations, enable the body to figure more efficiently to
deal with higher level of performance.
Principles of Physical Activity
1. OVERLOAD PRINCIPLE
• Overloading will be achieved by following the acronym FITT:
• Frequency: Increasing the number of times you train per week
• Intensity: Increasing the problem of the exercise, for instance,
running at 12 km/h rather than 10 or increasing the load you're
squatting with.
• Time: Increasing the length of your training time for every
session for instance, cycling for 45 minutes rather than 30.
• Type: Increase the intensity of the training. For instance,
progress from walking to running
Principles of Physical Activity
2. Principle of Progression
• To ensure that the results will still improve over time, the adapted
workload should be continually increased. A gradual and systematic
increase within the workload over a period of time will lead to
improvement in fitness without risk of injury. If overload occurs and
increase rapidly, it may lead to injury or muscle damage. If increased
slowly, improvement is unlikely. For instance, the athlete who
exercises vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.
• The Principle of Progression also stresses the requirement for correct
rest and recovery. Continual stress on the body and constant overload
will lead to exhaustion and injury. You ought not to train hard all the
time, as you'll risk overtraining and a decrease in fitness.
Principles of Physical Activity
•3. Principle of Specificity
• We have all heard the phrase, "Practice makes perfect."
Well, this is often the principle of specificity in action. This
principle simply states that exercising a specific piece or
component of the body primarily develops that part. The
principle of specificity implies that to become better at a
selected exercise or skill, you need to perform that exercise
or skill.
• For example, a cyclist should be trained in cycling and a
runner should be trained in running. Use the acceptable
sort of exercise that directly improves your target muscles.
Principles of Physical Activity
4. Principle of Reversibility
• Development of muscles will happen if regular
movement and execution are completed. If activity
ceases, it will be reversed. This shows that benefits
and changes achieved from overload will last as long
as training is continuous. On the flip side, this also
implies that the detraining effect will be reversed
once training is resumed. Extended rest periods
reduce fitness and therefore the physiological effects
diminish over time which throws the body back to
its pre-training condition.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
1. FREQUENCY
The first thing to identify in the workout plan is
frequency—how often you exercise. Your frequency
often depends on a spread of things including the
sort of workout you're doing, how hard you're
working, your fitness level, and your exercise goals.
Three to five times a week is a safe frequency for
each component of health-related physical fitness.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
1. FREQUENCY
• For cardio: Include your goal, guidelines recommend moderate
exercise five or more days every week or intense cardio three days
every week to improve your health. If your goal is to lose weight,
you'll need to work often up to six or more days a week.
• For strength training: The suggested frequency is two to three
non-consecutive days a week, it should be one to two days between
sessions. If you are doing a split routine, like upper body at some
point and lower body subsequent, your workouts are going to be
more frequent than total body workouts.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
1. INTENSITY
Intensity refers to how hard you work during the physical
activity period. Intensity is often measured in several ways,
counting on the health-related component. For instance,
monitoring pulse rate is a technique to measure intensity
during aerobic endurance activities but gives no indication
of intensity during flexibility activities.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
1. INTENSITY
• For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The
recommendation for steady-state workouts is at a moderate intensity and for interval
training it should be done at a high intensity for a shorter period of time.
• For strength training: Monitoring the intensity of strength training involves a special set
of parameters. The intensity depends on the workload you are doing, the amount of
weight you lift, and the number of repetitions and sets. You can change the intensity
based on your goals. For a beginner use a lighter weight and do fewer sets with high
repetitions (two or three sets of 12 to 20 repetitions). If your goal is to develop muscle, do
a higher number of sets with a moderate amount of repetitions (four sets of 10 to 12 reps
each). If you want to create strength, use heavyweights to try to do more sets with fewer
repetitions for example, five sets of three repetitions each.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
3. TIME
Time is the length of the physical activity.
Considering the other aspects of the F.I.T.T
principle, time differs depending on the
health-related fitness component targeted.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
3. TIME
• For cardio: The suggested cardio exercise is 30 to 60 minutes but
the duration of your workout depends on the type of exercise. For a
beginner, you might start with a workout of 15 to 20 minutes. If
you're doing steady-state cardio, like going for a run, you may
exercise for 30 minutes to an hour. If you're doing interval training
and working at a high intensity, your workout should be shorter,
around 20 minutes to half-hour.
• For strength training: How long you lift weights depends on the
type of workout you're doing and on your schedule. For total body
workout, you may take up to an hour, but a split routine may take
less time because you're working for fewer muscle
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
4. TYPE
• Type refers to the definite physical activity
selected to improve a component of health-related
fitness. For example, a person who wants to
improve the arm strength should exercise the
triceps and biceps, while an individual who wants
to improve aerobic endurance needs to execute
some other aerobically challenging activities such
as jogging, running, swimming.
FACTORS SHOULD BE CONSIDERED
WHEN DESIGNING A PERSONAL FITNESS
PROGRAM
4. TYPE
• For Cardio: Cardio is changeable since any activity that makes
your heart rate up counts. Dancing, running, walking, jogging, and
cycling are some of the wide variety of activities you may choose.
Having more than one cardio activity helps reduce boredom.
• For strength training: Strength training workouts can also offer a
variety of exercises. It includes any exercise using resistance like
dumbbells, barbells, machines, and many others to work your
muscles. You may also use your body as resistance tool. You may
change the type of your strength workout depending on your goal.
PART OF AN EXERCISE PROGRAM
1. WARM UP
• A warm-up is essential prior to actual workload as it prepares the
body for more strenuous activity. It increases the blood flow to the
working muscles without an abrupt increase in lactic acid
accumulation. According to research, the warmer the body and
muscle, the higher the muscular output. A good warm-up also
prepares the heart, muscles, and joints for the next activity by
decreasing joint stiffness and increasing the nerve impulses.
• At least 5 to 10 minutes of low to moderate intensity aerobic
exercise or resistance exercise with lighter weights.
PART OF AN EXERCISE PROGRAM
2. COOL-DOWN
Cool-down is essential after a workout as it
permits the pre-exercise heart rate and blood
pressure for a gradual recovery. Cooling down may
be most vital for competitive endurance athletes,
like marathoners, because it helps regulate blood
flow.
At least 5 to 10 minutes of low to moderate
intensity aerobic exercise or resistance exercise
with lighter weights
PART OF AN EXERCISE PROGRAM
3. EXERCISE LOAD OR WORKOUT LOAD
- is the program activity that would stimulate
beneficial adaptation when performed
regularly.
PART OF AN EXERCISE PROGRAM
• Stretching - At least 10 minutes of
stretching exercises performed after the
warm-up or cool-down phase
• Note: For a beginner at least 15 to 30-
minute exercise load
PART OF AN EXERCISE PROGRAM
• Stretching - At least 10 minutes of
stretching exercises performed after the
warm-up or cool-down phase
• Note: For a beginner at least 15 to 30-
minute exercise load
