Pot PPT

PATHFIT 2
(BSESS 1A and 1B)
WMSU Prepared by:
CSSPE ELVIE SUDARIA

CSSPE Student Teacher
ACTIVITY 1 A and B
Activity 1A Activity 1B
MULTIPLE CHOICE COMPLE THE PUZZLE
POINTING SYSTEM
EQUIVALENT POINTS
1.0- 1st
1.25- 2nd
1.50- 3rd
1.75- 4th
10
MINUT
ES
9 8
MINUT MINUT
ES ES
LEFT LEFT
7 6 5
MINUT MINUT MINUT
ES ES ES
LEFT LEFT LEFT
4 3 2
MINUT MINUT MINUT TIME IS
ES ES ES UP !!
LEFT LEFT LEFT
ANSWERS
Activity 1A Activity 1B
1. Progression
2. Overload
3. Specificity
4. Reversibility
5. Variance
6. F.I.T.T. Priciples
7. Type
8. Intensity
9. Time PRINCIPLES OF TRAINING
10.Frequency
What do you
think is the
lesson for
today?
PRINCIPLES OF
TRAINING
Physical Fitness Training Activities
Assessing one’s health status will help a person be informed of
his or her strengths and weaknesses leading him or her to observe a
healthy lifestyle and to select appropriate activities improvements.
Before and After Transformation

How can we have a successful
result?
- Maximize the results of physical fitness program.
- We need to know the principles of physical activities.
OVERLOAD PRINCIPLE
Indicates doing “more than normal” for the
improvement to happen. Additional load must be
added and exerts greater that load what was used to.
PROGRESSION PRINCIPLE
Gradual increase in exerting effort or load that us not too
slowly, nor too rapidly. This principle aids safe and effective
results. The principle of Progression coincides with Overload
principle, stating that in order for continuous improvements,
changes in training must be implemented. This is most often
done through utilizing the overload principle, essentially
leading to a slow increase in the amount of exercise being
done.
SPECIFICITY PRINCIPLE
This suggest that overloading must specifically train a desired
body part for it to improve. Use the appropriate type of exercise
that directly improves your target muscles. The Specificity
principle states that training must be specific to the individual
and their goals. So, a sprinter should train for sprinting and not
for marathon running, and likewise, a bodybuilder should focus
on strength training rather than training that focuses on high
amounts of cardiovascular exercise.
REVERSIBILITY PRINCIPLE
Development of muscles will take place if regular movement
and execution is done and activity ceases, it will be reversed. You
can lose what you've gained if it's not maintained. If you stop
training then the improvements you have made will be reversed.
So if you do not train for a period of time, or reduce the amount
you are training, you may not be able to resume training to the
same level as before, so it’s important to build the body back up
progressively until you reach that level again.
VARIANCE PRINCIPLE
Try to vary your training, to keep you interested and to give
your body (and the muscles you’re using) a different challenge.
This can be by switching up the movements to circuits in your
usual training, or doing something else entirely. Many athletes
will take part in a completely different sport in-between their
main season to keep their fitness up whilst still having a rest!
Experts recommend that training programs should limit
periods of complete inactivity to no more than two to three
weeks. Prolonged periods of inactivity should be avoided, and
your training program should incorporate some form of
"maintenance" training where an extended break is desired.
INDIVIDUALITY
Everyone is different and responds differently
to training. Some people are able to handle
higher volumes of training while others may
respond better to higher intensities. This is based
on a combination of factors like genetic ability,
predominance of muscle fiber types, other
factors in your life, chronological or athletic age,
and mental state.
RECOVERY
The body cannot repair itself without rest and time
to recover. Both short periods like hours between
multiple sessions in a day and longer periods like
days or weeks to recover from a long season are
necessary to ensure your body does not suffer from
exhaustion or overuse injuries. Motivated athletes
often neglect this. At the basic level, the more you
train the more sleep your body needs, despite the
adaptations you have made to said training.
The F.I.T.T. Principle of Physical
Activity
Frequency: Increasing the number of times you train
per week or the number of reps you perform.
Intensity: Increasing the difficulty of the exercise you
do. For example, running at 12 km/h instead of 10 or
increasing the weight you are squatting with.
Time: Increasing the length of time that you are training
for. For example, cycling for 45 minutes instead of 30.
Type: Increase the difficulty of the training you are
doing. For example progress from walking to running,
from accessory to free weights.
Let us try to make Fitness
Program/Plan for Cardio and
Weight Loss
FREQUENCY: 5-6 times per weeks
INTENSITY: Easy to moderate
TIME: 30- 60 minutes
TYPE: Zumba, walking, running or
stairs climbing
HEART TRAINING ZONE
Compute for your Maximum Heart Rate (MHR) first. MHR=
220 – (your age)
Once you get our MHR, which is called your Predicted
Maximal Heart Rate (PMHR), you can now get your THR for
light-intensity, moderate-intensity and high-intensity workout.
Now, to compute for your THR for light, moderate and high
intensity you will computer it.
Light Intensity: THR=(MHR) x .65
Moderate Intensity: THR=(MHR)x.75
High Intensity: THR= (MHR) x .85
TARGET HEART RATE CHART
Directions:
Arrange the following pictures that will show a better application of
overloading and progression principles.
PUSH-UPS
A B C D
WALKING
A.10 min.walking B.10 min. Brisk walking
C. 10 min.Jogging D. 10 min. Uphill walking

(Picture Analysis)
Direction: Analyse the picture, label it with the different Principles
of Training.
( MULTIPLE CHOICE )
Instruction: Choose the best answer and write on the blank
space provided.
_________1. It is a gradual increase in exerting effort or load that

is done not too slow, nor too rapidly. This principle aids safe and
effective results.
a.Overloadb. Specificity c. Progression d. Reversibility
_________2. This is the most basic principle that indicates doing

“more than normal” for improvement to happen.
a. Overload b. Specificity c. Progression d. Reversibility
_________3. This suggests that overloading must specifically train
a desired body part for it to improve.
a. Overload b. Specificity c. Progression d. Reversibility
_________4. Development of muscles will take place if regular

movement and execution is done, and if activity ceases, it will be
reversed.
a.Overloadb. Specificity c. Progression d. Reversibility
_________5. The principle of variation means that variety in

training protocols/methods is more likely to yield gains in
performance. Specifically, training programs should include
variation in intensity, duration and volume of practice.
a.Overloadb. Specificity c. Progression d. Variance
_________6. This serves as guidelines for our exercise to be more
effective.
a. F.I.T.T. Principle b. F.F.T.I Principle c. F.I.I.T Principle d. None of the following
_________7. The type of activity is determined by following the

principle of progression and specificity.
a. Frequency b. Type c. Intensity d. Time
_________8. It is also referred to as the magnitude of the effort

required to perform an activity or exercise.
_________9. It is the duration or the length of session of a
physical activity.
_________10. How often the training stimuli is performed.

ASSIGNMENT
Direction: Using the FITT Principle, make a weekly Fitness Work out Plan while or while
at home.
FITNESS WORK OUT PLAN (1 month)

FITNESS WORKSHEET
FREQUENCY INTENSITY TIME TYPE
WEEK 1
WEEK 2
WEEK 3
WEEK 4

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PATHFIT 2

(BSESS 1A and 1B)

WMSU Prepared by:

CSSPE ELVIE SUDARIA

Before and After Transformation

A.10 min.walking B.10 min. Brisk walking

C. 10 min.Jogging D. 10 min. Uphill walking

_________1. It is a gradual increase in exerting effort or load that

_________2. This is the most basic principle that indicates doing

_________4. Development of muscles will take place if regular

_________5. The principle of variation means that variety in

_________7. The type of activity is determined by following the

_________8. It is also referred to as the magnitude of the effort

_________10. How often the training stimuli is performed.

FITNESS WORK OUT PLAN (1 month)

FREQUENCY INTENSITY TIME TYPE

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