The document discusses principles of exercise and components of physical fitness. It explains the overload principle, principle of progression, and principle of specificity as they relate to improving muscular strength and endurance. It also outlines the FITT principle of frequency, intensity, type, and time as they apply to cardiovascular and flexibility fitness. Examples are provided of different physical activities and how they improve specific areas of health-related fitness.
The document discusses principles of exercise and components of physical fitness. It explains the overload principle, principle of progression, and principle of specificity as they relate to improving muscular strength and endurance. It also outlines the FITT principle of frequency, intensity, type, and time as they apply to cardiovascular and flexibility fitness. Examples are provided of different physical activities and how they improve specific areas of health-related fitness.
The document discusses principles of exercise and components of physical fitness. It explains the overload principle, principle of progression, and principle of specificity as they relate to improving muscular strength and endurance. It also outlines the FITT principle of frequency, intensity, type, and time as they apply to cardiovascular and flexibility fitness. Examples are provided of different physical activities and how they improve specific areas of health-related fitness.
The document discusses principles of exercise and components of physical fitness. It explains the overload principle, principle of progression, and principle of specificity as they relate to improving muscular strength and endurance. It also outlines the FITT principle of frequency, intensity, type, and time as they apply to cardiovascular and flexibility fitness. Examples are provided of different physical activities and how they improve specific areas of health-related fitness.
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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 ____________.