Sets FITT goals based on training

principles to achieve and

maintain HRF
PEH11FH-Ii-j-7
Objective
• At the end of the lesson, learner should be able to:
• Identify the benefits of aerobic, muscle strengthening, bone strengthening
activities and FITT and FITT principle in physical activity.
• Appreciate the importance of FITT in doing physical activities1. Enumerate
and identify the three energy systems.
• Perform the FITT in different physical activity.
Outline

• Definition of FITT
• Principle of physical Activity
• Use of FITT Principle in your Workout
• Part of an Exercise Program
• Type of Exercise
• Muscle
• Muscular Fitness
What are nutrients?
• Nutrition
• Are important food substances that
help our body function properly.
• It provides energy and Facilitates
growth and repair of cells.
• There are 6 types of nutrients such
as water, protein, carbohydrates,
fats vitamins, and minerals.
Proper Nutrition for Exercise
• Nutrition
• Is the health branch that stresses the
importance of the food for growth and
development.
• Lowering a chance to acquire diseases and
illness.
• Proper nutrition relies on the mix food
with varying nutrients that we need to eat
every day.
Macronutrients and Micronutrients
• Macronutrients
• Carbohydrates, Fats, Proteins, and
water are required by the body in
large amounts.
• Micronutrients
• Vitamins and minerals are only
needed in very little amounts.
 Macronutrients and Micronutrients
Essential Nutrients Importance Signs and Symptoms of Deficiency
Macronutrients
Proteins • Needed for growth, building and • Ridges or white lines both finger
repair of body tissues and toe nails, hair loss and
• Enough protein is essential to thinning or bottle hair, muscle
maintain muscle mass and deterioration
strength.

Carbohydrates • Main source of energy • Irritability, nausea, bad breath,

• Maintains blood glucose level muscle cramps, excess fatigue,
during exercise and replaces Increase in body fat, deficit in
glycogen stores after exercise body sodium and water,
constipation, regular headaches

Fats • Needed for immune system • Dry skin, hair loss, body weight
function and helps the body deficiency, cold intolerance,
store and use vitamins bruising, slow growth, poor
• Stored fat provides enough infection resistance and slow
energy for long endurance wound healing, loss of
events menstruation.
 Macronutrients and Micronutrients
Essential Nutrients Importance Signs and Symptoms of Deficiency
Macronutrients
Water • Needed for waste removal, • Dehydration, muscle cramps,
regulates body temperature, confusion, nausea, slurred
cushions the spinal cord and speech, and disorientation
joints

Micronutrients

Vitamins • Help the body us carbohydrates, • Anemia, painful joints, cracks in

proteins, and fats teeth, depression, frequent
Vitamin A • Maintains healthy skin, bones, infections.
teeth, and hair, aids vision
Vitamin B ( thiamin, riboflavin, and • Important in the production of • Anemia, depression, convulsion,
niacin ) energy from carbohydrates and fats skin rashes
Vitamin B6 • Needed to breakdown glycogen to • Anemia, nervous system
release glucose and make degeneration, progressing to
hemoglobin that carries oxygen in paralysis and hypersensitivity
the blood
 Macronutrients and Micronutrients
Essential Nutrients Importance Signs and Symptoms of Deficiency
Micronutrients
Vitamin B12 • Aids in maintenance of red • Blood cell breakage, anemia,
blood cells muscle degeneration, difficulty
walking, leg cramps

Vitamins E and C • Aid in bone, teeth, and skin • Anemia, frequent infections,
formation and resistance to bleeding gums, loosened teeth,
infection muscle degeneration and pain,
• Help protect the body from joint pain, blotchy bruises,
oxidation damage failure of wounds to heal
Folate • Aids in the formation of red blood • Anemia, heartburn, frequent
cells and protein infections, smooth, red tongue,
depression and mental confusion
 Macronutrients and Micronutrients
Essential Nutrients Importance Signs and Symptoms of Deficiency
Micronutrients
Minerals • Help in regulating the chemical • Sports Anemia- a condition
reactions in the body where temporary decreases in
Iron • Helps in energy metabolism; hemoglobin concentration
important in transporting occurs during exercise training
oxygen through the
bloodstream prevents anemia
• Important during exercise for
the formation of hemoglobin
and myoglobin, other iron-
containing protein that are
essential for energy production
Calcium • Helps build and maintain bones • Stunted growth
and teeth; nerve and muscle
function and blood clotting
• Needed to maintain blood
calcium lvels and promote bone
density, consequently reducing
 Macronutrients and Micronutrients
Essential Nutrients Importance Signs and Symptoms of Deficiency
Zinc • Help carry out body processes; • Growth failure. Delayed sexual
plays a role in immune function, maturation, slow wound healing
protein synthesis, and wound
healing
The Effect of Bad Nutrition
• Poor performance
• Long recovery
• Immune Suppression
• Weight Changes
 Guidelines for safe and nutritious
diet
• Eat food that are low in calories but
provides all required essential body
nutrients such as vitamins and
minerals.
• Fat should be less than 30% of total
calories with high complex
carbohydrates
• Variety of food to suit tastes and
avoid hunger between meals
• Compatible with lifestyle and readily
available
• Diet should be lifelong and
sustainable
Eating Habits
• Eating Habits
• refers to why and how people eat,
which foods they eat, and with
whom they eat, as well as the ways
people obtain, store, use, and
discard food.

• Factors That Influence

• Influences on Food Choices
• Individual Preferences.
• Cultural Influences.
• Social Influences.
• Religious Influences.
• Economic Influences.
Factors that Influence Eating Habits
• Influences on Food Choices
• There are many factors that determine what foods a
person eats. In addition to personal preferences, there
are cultural, social, religious, economic, environmental,
and even political factors.
• Individual Preferences.
• Every individual has unique likes and dislikes
concerning foods. These preferences develop over
time, and are influenced by personal experiences such
as encouragement to eat, exposure to a food, family
customs and rituals, advertising, and personal values.
• Cultural Influences.
• A cultural group provides guidelines regarding
acceptable foods, food combinations, eating patterns,
and eating behaviors. Compliance with these
guidelines creates a sense of identity and belonging for
the individual.
Factors that Influence Eating Habits
• Social Influences.
• Members of a social group depend on each
other, share a common culture, and influence
each other's behaviors and values. A person's
membership in particular peer, work, or
community groups impacts food behaviors.
• Religious Influences.
• Religious proscriptions range from a few to
many, from relaxed to highly restrictive. This
will affect a follower's food choices and
behaviors.
• Economic Influences.
• Money, values, and consumer skills all affect
what a person purchases. The price of a food,
however, is not an indicator of its nutritional
value. Cost is a complex combination of a
food's availability, status, and demand.
Factors that Influence Eating Habits
• Environmental Influences.
• The influence of the environment
on food habits derives from a
composite of ecological and social
factors. Foods that are commonly
and easily grown within a specific
region frequently become a part
of the local cuisine.
Factors that Influence Eating Habits
• Political Influences.
• Political factors also influence food
availability and trends. Food laws and
trade agreements affect what is
available within and across countries,
and also affect food prices.
• Food labeling laws determine what
consumers know about the food they
purchase.
• Eating habits are thus the result of
both external factors, such as politics,
and internal factors, such as values.
• These habits are formed, and may
change, over a person's lifetime.
Factors that Influence Eating Habits
• Improving Your Eating Habits
• When it comes to eating, we have
strong habits. Some are good (“I always
eat breakfast”), and some are not so
good (“I always clean my plate”).
Although many of our eating habits
were established during childhood, it
doesn’t mean it’s too late to change
them.
• Making sudden, radical changes to
eating habits such as eating nothing but
cabbage soup, can lead to short term
weight loss. However, such radical
changes are neither healthy nor a good
idea, and won’t be successful in the
long run. Permanently improving your
eating habits requires a thoughtful
approach in which you Reflect, Replace,
and Reinforce.
3 R’s in improving your eating habits
• REFLECT on all of your specific eating
habits, both bad and good; and, your
common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits
with healthier ones.
• REINFORCE your new, healthier eating
habits.
Physical Activity and Exercise
• Physical Activity is an activities done by
the skeletal muscles that utilize energy.
Four domain of Physical Activity
• Occupational – These are the activities you
do at your work place. Lifting computers
and books, going your friend’s desk or
preparing lunch at the pantry.
• Domestic – These are the activities you do
at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning
the house.
Physical Activity and Exercise

Four domain of Physical Activity

• Transportation – These are the
activities that involves travelling.
Riding a jeepney, tricycle,
motorcycle, or bikes.
• Leisure Time – These are the
activities you do during
recreational activities. Playing,
swimming, hiking or craft making.
Exercise
• Muscle-Strengthening Activity
• This kind of activity, which
includes resistance training and
lifting weights, causes the
body’s muscles to work or hold
against an applied force or
weight.
• Bone-Strengthening Activity
• This kind of activity (sometimes
called weight-bearing or
weight-loading activity)
produces a force on the bones
that promotes bone growth and
strength.
Exercise
• Exercise is the “planned, structured, repetitive
bodily movements that someone engages in for
the purpose of improving or maintaining physical
fitness or health.
• Aerobic, Muscle-strengthening, and Bone-
strengthening Activity
• Aerobic
• Aerobic activities, also called endurance
activities, are physical activities in which
people move their large muscles in a
rhythmic manner for a sustained period.
3 Energy System in Physical
Activity
• Energy is the ability or capacity to
do work and is measured in calories
or joules.
• 3 Energy systems
• ATP or Adenosine Triphosphate – an
organic compound that provides
energy to drive many processes in
living cells such as muscle contraction,
nerve impulse propagation.
• The first 10 seconds Energy
3 Energy System in Physical
Activity
• 3 Energy systems
• Glycolytic System – the breakdown of
glucose and consists of a series of chemical
reactions that are controlled by enzymes.
• It is also called Lactate Energy System or
Anaerobic energy system.
• In this system are the Linking Energy System
• It provides the bridge between the
capabilities of the aerobics and ATP-CP.
3 Energy System in SUMMARY TABLE
3 Energy System in Physical
Activity
• 3 Energy systems
• Oxidative System – also known as Krebs Cycle
and the citric acid cycle.
• In this system, carbohydrates and fats are the
primary energy sources converted into ATP and
this process takes place in the mitochondria of
the cell.
• If we have enough oxygen present in the blood,
then pyruvate, the end product of glycolysis, is
shuttled to the mitochondria and we enter the
oxidative energy system.
• Its requires oxygen.
• The system is emphasized in lower intensity
exercise and is the basic system which provides
the energy for most human activity.
Aerobic vs Anaerobic
• Aerobic exercise is any type of
cardiovascular conditioning or “cardio”.
During the cardiovascular conditioning,
your breathing and heart rate increase for a
sustained period of time. Oxygen is your
main energy source during aerobic
workouts, therefore Oxidative System
energy is used.
• Anaerobic exercises involve quick burst of
energy and are performed at maximum
effort for a short time. The energy system
used are the ATP and Glycolytic System.
Benefits of Aerobic Exercise
• Reduce risk of heart attack
• Reduce risk of type 2 diabetes
• Reduce risk of stroke
• Help lose weight and keep it off
• Help lower and control blood
pressure
Benefits of Aerobic Exercise
• Increase stamina and reduce fatigue
during exercise
• Activates immune systems, making
you less likely to get colds or flu
• Strengthens the heart
• Boosts mood
• Help you live longer than those who
doesn’t exercise
Benefits of Anaerobic Exercise
• Build muscles
• Lose weight
• Maintain muscle mass as you age
• Strengthens bones
• Burns fat
• Increase stamina for daily activities
like hiking, dancing or playing
What is FITT?
• F.I.T.T. (Frequency, Intensity, Type, Time) The FITT Principle is a great
way of monitoring your exercise program.
• The key components or training guidelines for an effective exercise
program is spelled out with the acronym FITT
• F-frequency refers to the repetition of exercise undertaken or how often you
exercise
• I- Intensity refers to the amount of energy the exercise required or how hard
you exercise.
• T- Time refers to the number of minutes or hours you spend exercising or how
long you exercise
• T- Type refers to the type of exercise undertaken or what kind of exercise you
do.
Effective Training
• Effective training takes time and patience.
• If one adheres to proper principles of training result will definitely be seen.
• The performance will be improved and physiological changes will occur as
well.
• A proper program of exercise considers three principles of training
• the principle of overload
• the principle of progressive
• the principle of specificity
Training Principles
• A proper program of exercise considers three principles of training
• the principle of overload
• the principle of progressive
• the principle of specificity
Principle of Overload
• This principle pertains to doing “more
than normal” for improvement to
happen.
• It means to boost our fitness, strength,
or endurance.
• Applying these training principles will
cause long-term adaptations, enable the
body to figure more efficiently to deal
with higher level of performance.
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.
Principle of Specificity
• 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.
• This principle will implies that to become
better at a selected exercise or skill, you
need to perform that exercise or skill.
Principle of Reversibility
• Development of muscles will happen if
regular movement and execution are
completed.
• This shows that benefits and changes
achieved from overload will last as long as
training is continuous.
• 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.
Function of F.I.T.T. Principle in Workout
• The F.I.T.T. principle provide guides on how to control your program
and get favorable results.
• To avoid boredom, injuries, and weight loss plateaus.
• It helps to figure out how to alter workout types, time, intensity and
activities.
• The physical activity program is used as a guideline for fitness routine
to achieve results.
• Proper choosing of activities helps achieving goals set by specifying
the target muscles to develop.
Part of an Exercise Program
• Exercise Load or workout Load
• the program activity that would stimulate
beneficial adaptation when performed
regularly.
• Warm-up
• 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.
• Cool-down
• essential after a workout as it permits the
pre-exercise heart rate and blood pressure for
a gradual recovery.
Type of Exercise
• Flexibility Exercise
• Upper Body Muscle
• Lower Body Muscle
• Muscular Strength and Endurance
• Wall Push Up
• Sit Up
• Butt Bridge
• Plank
What is Muscle?
• Muscle are attached by the tendons to bones on either side of a joint.
• The movement is caused by muscle pulling on a bone.
• The muscle can only pull and they cannot be push.
• Muscle is made up many bundles of muscle fibers or fascicle and is
covered by layers of connective tissues that hold the fibers together.
• The smaller protein structures is called myofibrils.
• The myofibrils are composed of a series of contractile units are called
sacromeres.
Muscular System
• The bases of muscular fitness program usually include the health
status, physical ability, age, and athletic and performance goals of the
participant.
• The program also considers what equipment or gadget to use, such as
resistance bands, medicine ball, and machines.
• The FITT principle are the set of guidelines to help participants in a
fitness program achieve their goal.
Muscular System
• Upper Extremity or upper limb
• Is the region of the body extending from the
deltoid region to the hands, including the arms
and shoulders.
• It consists of deltoid, trapezius, pectoral, biceps
and triceps.
• Deltoids is a triangular lateral muscle of the
shoulders between the scapula and the
humerus.
• Trapezius is a large, flat, triangular superficial
muscle of the shoulders and upper back.
• Pectoral is a group of muscles in front of the
chest which links the trunk to upper limbs.
• Biceps is a muscle that has two origins or
heads.
• Triceps is a three-headed muscle of the upper
arm.
Muscular System
• Core Region
• Is the region lying between the proximal of the chest
and the distal pelvis.
• It consists of major muscle that move, support, and
stabilize the spine.
• The muscle include abdominals( rectus abdominis,
Transversus abdominis, obliques( internal and external
obliques), and latissimus dorsi.
• Rectus abdominis is a muscle of the ventral
abdominal wall which originates from the pubis.
• Transversus abdominis is the deepest of the three
flat abdominal muscles that lay under the internal
abdominal oblique.
• Obliques are the external and internal oblique
muscles whose primary action is to rotate and side
bend the trunk.
• Internal oblique is a flat muscle located on the
abdominal wall which is closer to the skin.
• External oblique is the most superficial and largest
part of the trunk muscles among the three flat
abdominal muscles such as the external oblique,
internal oblique, and transversus abdominals.
• Latissimus dorsi is a pair of the board triangular
muscles of the back that serves to retract the
forelimb.
Muscular System
• Lower Extremity
• Refers to the part of he body from the hip to the
toes.
• It includes the hip, knee, and ankle joints, and
the bones of the thigh, leg, and foot.
• Gluteus, Hamstring, Quadriceps, Achilles tendon,
and gastrocnemius muscle.
• Gluteus is the muscle of the buttock that
moves the hip and thigh.
• Hamstrings are muscle that originates from
underneath the gluteus Maximus on the
pelvic bone and are attached to the tibia.
• Quadriceps is a group of muscles located in
front of the thigh muscles. These muscles is
help in extending the knee for walking,
running, and other physical activities.
• Achilles tendon is the largest tendon in the
body. This tendon connect the calf muscles to
the heel bone and is used for walking,
running, and jumping.
• Gastrocnemius muscle is located at the back
portion of the lower leg.
Two Classification of Muscle Fiber
• Slow-twitch muscle fibers
• produces less power and speed but can operate for much longer periods.
• a kind of muscle fibers generates more fuel more efficiently for continuous
and extended contractions.
• Fast-twitch
• muscle fibers generate short burst of speed or strength.
• it is ability to fire more rapidly and generate a lot of force.
• It can produce high speed movement for short periods of time.
Difference of Hypertrophy and Atrophy
• Hypertrophy
• It is the muscle development.
• Atrophy
• muscle loss tissues due to
inactive muscle.
Muscular Fitness
• Muscular Fitness pertains to the
general health, strength, and
endurance of the muscles.
• Components of muscular fitness
• Muscular strength
• Muscular endurance
Components of Muscular Fitness
• Muscular Strength The ability of
the muscle to exert force for a
short period.
• Muscular Endurance the ability of
the muscle to perform many
repetitions for an extended
period.
2 ways to measure muscular strength
• Dynamic Strength is the measure
of the maximum weight that can
be lifted once.
• Static Strength is the measure of
the maximum force that can be
applied to an unmoving object
such as wall/
Activity
• What type of physical activity that you can performed daily?
• Create a FITT program that can relate on your physical activity.
• In connection of your FITT program, what type of energy system are
present on your physical activity? Why?