Fitness Goals

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Improving fitness is an important goal for achieving

optimum health. If carefully planned, performed,


monitored, and evaluated, positive health-related
outcomes will be achieved and that reduces their risks to
acquiring health problems.
To maximize the results of a physical fitness program
there is a need to be acquainted with the Principles of
Exercise and appropriate modification of the FITT-
Frequency, Intensity, Type and Time.
The Principle of Physical Activity

Overload Principle. This is the most basic principle that


indicates doing more than normal for improvement to happen. In
order for the skeletal muscles to get stronger, additional load
must be added and greater load exerted than what was used to.

Principle of Progression. It is a gradual increase in exerting


effort or load that is done not too slowly, nor too rapidly. This
principle aids safe and effective results.
The Principle of Physical Activity

Principle of Specificity. This suggests that overloading must


specifically train a desired body part for it to improve.

Principle of Reversibility. Development of muscles will take


place if regular movement and execution is done, and if activity
ceases, it will be reversed. This shows that benefit and changes
achieved from overload will last only if training is continuous.
The effect of training is lost if the training is discontinued.
The FITT Principle of Physical Activity

FREQUENCY. This refers to the number of


times a physical activity is done in each
week. Accdg. To the American Sports of
Medicine guidelines, it is recommended
to exercise 3-5 days per week.
INTENSITY. The rate at which the activity is
performed is called Intensity. It is also referred to
as the magnitude of the effort required to
performed an activity or exercise. It describes how
easy or how hard a person has to work in a certain
activity, and it varies from one person to another.
The determination of intensity depends on some
individual factors such as exercise experience,
relative level of fitness, and need of fitness
TYPE. The type of activity is determined
by the following the principle of
progression and specificity. To attain a
higher level of fitness, select the type of
physical activity that challenges the
body to accept an increase in work and
answers your need.
TIME. This is the duration or the
length of session of a physical
activity. It is inversely related to
Intensity since the more intense a
work is done, the shorter time it is
performed.
Here are some examples of physical
activities and exercises that you may
integrate in your own fitness plan.
Remember that the intensity of exercise
as well as the type of activity to be done
will vary for each person, as it is based on
the fitness level results during self-
testing.
CARDIOVASCULAR FITNESS
1. Walking 8. Running
2. Jogging
3. Dancing
. 4. Hoop Twirling
5. Jumping rope
6. Scooter Boards
7. Tag Games
Aerobic Exercises to Improve Cardiovascular
Endurance
1. Walking 7. step aerobics
2. Jogging 8. cardio machines e.g. treadmill
. 3. Cycling/biking 9. sports e.g. football
4. Hiking
5. Skating
6. rollerblading
FLEXIBILITY FITNESS
MUSCULAR AND STRENGTH ENDURANCE
ACTIVITY:
Identify what HRF component these physical activities
belong to. Choose your answer from the word pool
and write your answers on the table.
Walking jogging Lunges
Dynamic Stretching Swimming Yoga
+
Stretching Squats Sit-ups
Body-weight exercises Brisk Walking Planks
Cardiovascular Flexibility Muscular
Fitness Strength &
Endurance
ASSIGNMENT:
Directions: Perform one activity at a time and
supply the information by filling-up the table.
Describe the activity based on Walking Brisk 3-minute
the following: around for 5 walking for 4 jump
minutes minutes jacks
How are you feeling?
How is your breathing?
How is your sweat?
How is your talking ability?
Closing:
Reflections:

I learned that ____________. I find


difficulty on __________________.
I am expecting that ____________.

eq. 2.24
Thanks for Listening!

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