Carlos Hilado Memorial State College

Physical Education 1
(PHYSED 1)

Module 3
PRINCIPLES OF FITNESS TRAINING AND
3-WEEK EXERCISE TRAINING PROGRAM

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

Lesson 3
II. Introduction

A physical fitness training program aims to expose the body safely to stimuli that cause
physiological and structural adaptations to take place. Positive benefits include increased
capacity of the body to work for longer periods before the onset of fatigue. There is still much
to know about training but there are several fundamental and well established guidelines
which form the basis for the development of any training program (Plowman & Smith, 2015).
.
The only person who can force you to train is yourself. You must fully understand that all
training, at its core, is about the manipulation of stress upon the body. To improve further
and consistently, you need to continually increase the amount of stress as the body adapts
and returns to homeostasis.

III. Learning Activities

A. ENGAGE

There are 8 PRINCIPLES that should be followed to reach one’s fitness goal. The goals
are widely different among individuals. Whether the goal is to lose weight or enhance
performance at a specific sport, there are eight steps to follow in order to achieve the
desired result.

Determine the concept described in the following description:

1. The load/demand on the body must be larger than what

the body is used to in order to enhance fitness and
strength.
2. Increasing the load and stress on the body gradually.

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

3. Because everyone is different, training should be tailored

to each individual.
4. Training must be done on a consistent basis and at regular
intervals.
5. The type of exercise you do should be tailored to your
unique goals and needs.
6. The effects of training and body’s adaptations are
reversed if training sessions are too far apart or if there is
a long break in exercise.
7. Your body will entirely adapt to a given exercise plan over
time, reaching a training plateau.
8. Alternating more rigorous training days with lighter training
days, or alternating muscle groups from day 1 to day 2,
can also help.
9. It refers to the alterations or variations in the training
program that are made over the course of a year.
10. Participants will be given an exercise prescription that will
tell them how long and how hard they should exercise.

B. EXPLORE
What is the difference between Aerobic and Anaerobic Exercise?
Aerobic Anaerobic
Definition Definition

3 Examples 3 Examples

1. 1.
2. 2.
3. 3.

There are four types of stretching

1. active stretching
2. passive stretching
3. dynamic stretching, and
4. proprioceptive neuromuscular facilitation (PNF) stretching

Warming up and cooling down both include executing exercises at a lower intensity
and at a slower speed, which enhances performance, prevents injuries, and aids in
exercise recovery.

1. Warm –
2. Cool down -

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

FITT Principles

FITT can be used to describe general activity as well as specialized exercise

components. Frequency, Intensity, Time, and Type are all abbreviated as FITT.

Adapted from https://shefit4life.wordpress.com/week-6-2/

Here are some FITT weekly workout guidelines, for example.

 FREQUENCY: Daily moderate activity is recommended, but at least 3-5 days per
week should suffice.

 INTENSITY: Adults should exercise at a moderate to high intensity.

 TIME: 30-60 minutes each day is the recommended amount of time.

 TYPE: A variety of exercises, including cardio, strength, and flexibility training,

should be performed to maintain a well-balanced fitness level.

C. EXPLAIN
Setting Fitness Goals

https://raisingthebar.fitness/setting-fitness-goals-and-keeping-them/

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Physical Education 1
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You'll have something to return to as a source of motivation once you've set goals.
When you have a set of objectives to achieve, you can see the progress you're making
as a result of your efforts. You'll realize that the effort you're doing and the planning
you're doing for them is paying off, which will encourage you to keep going.

Short-Term Goals Long-Term Goals

one that can be accomplished in a short may necessitate more time,
period of time, usually within 6 months perseverance, and energy to achieve like
6 months to a year
• work out 3x a week • do you want to lose 20 pounds? 50?
• consume less carbs 100?
• run one km every day • living healthier, lowering your BMI or
• adding extra reps onto your sets your cholesterol
• cutting out soft drinks • running a 5K or running a half marathon

EXERCISE TRANING PROGRAM

There are three ELEMENTS to an effective exercise training program. Individualized

programs should be tailored to your specific requirements. Because of your age,
physical build, and medical condition, your needs may differ from those of another
individual.

An exercise program should consist of:

1. Warm-up and stretching activities (at least 5 minutes BEFORE any activities)
2. Exercise Routine
3. Cool-down and stretching activities (at least 5 minutes AFTER any activities)

Related fitness activities

Endurance training (3-5 times per week)
Flexibility training (best when done after endurance training)
Resistance training (2-3 days per week)
Recreational activities (for enjoyment and relaxation)

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 Carlos Hilado Memorial State College
Physical Education 1
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D. ELABORATE
Heart Rate

Knowing your maximum heart rate while you're active can be a powerful gauge of your
intensity level. Pulse rates differ from person to person based on various factors, such
as weight and activity level. Monitoring your heart rate can help you to avoid over- or
under-exercising.

1. Resting Heart Rate (RHR) - A relaxed, peaceful, and pleasant starting point for
your workout. When you first get up in the morning, this is the best time to take it
(30 seconds x 2).
2. The capacity of the heart to return to a normal rhythm after being increased during
activity is known as recovery heart rate. Your heart rate should recover rapidly if
you are fit and in good shape.
3. Target Heart Rate Zone - When exercising, you want your heart rate to be in this
zone (60 percent to 85 percent of MHR)

Resting Heart Rate Chart

Source: https://agelessinvesting.com/what-is-a-good-resting-heart-rate/

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 Carlos Hilado Memorial State College
Physical Education 1
(PHYSED 1)

Karvonen Formula

The Karvonen method, often known as the HRR formula, considers your resting heart
rate by calculating in the difference between your maximal and resting heart rates.

220 (-) Age (-) RHR (x) Intensity (+) RHR = Target Heart Rate

Example of 30 year old with a resting heart rate of 70

Threshold Heart Rate (minimum heart rate)

 Step one: 220 – 30 (age) = 190 (maximal heart rate)
 Step two: 190 (mhr) – 70 (resting heart rate) = 120 (heart rate range)
 Step three: 120 (hrr) x .60 (threshold percent) = 60 + 70 (RHR) = 144 (THR)

Target Ceiling Rate (maximum heart rate)

 Step one: 220 – 30 (age) = 190 (maximal heart rate)
 Step two: 190 (mhr) – 70 (resting heart rate) = 120 (heart rate range)
 Step three: 120 (hrr) x .85 (target ceiling percent) = 102 + 70 (rhr) = 172

(TCR) Target Heart Rate Zone 144 – 172 beats per minute

E. EVALUATION
1. Work on your Short and Long Term Goals

2. Start your Physical Activity Log

3. 3-Week Exercise Program

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 Carlos Hilado Memorial State College
Physical Education 1
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Adapted from CDC, https://www.cdc.gov/healthyweight/pdf/physical_activity_diary_cdc.pdf

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Physical Education 1
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