Overload Principle

This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness,
strength, or endurance.

Overloading will be achieved by following the acronym FITT:

Frequency: Increasing the number of times you train per week

Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing
the load you're squatting with.
Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather
than 30.
Type: Increase the intensity of the training. For instance, progress from walking to running

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.

Principle of Specificity

We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action.
This principle simply states that exercising a specific piece or component of the body primarily develops that
part.

Principle of Reversibility

Development of muscles will happen if regular movement and execution are completed. If activity ceases, it
will be reversed. This shows that benefits and changes achieved from overload will last as long as training is
continuous.

How to get your Target Heart Rate

1st Get the Maximum Heart Rate (MHR).

MHR = 220 – ______(your age) MHR=________
example. My age is 19.
MHR= 220 – 19 MHR = 102

2nd Determine the Heart Rate Reserve.

HRR = MHR - ________ (Resting Heart Rate) HRR=_______
example. Ana’s age is 19 and her resting heart rate is 45.

HRR = 102 – 45 = 57 HRR = 57

Physical Fitness as Defined

A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do
more activities is considered to be physically fit. Physical fitness is a combination of health fitness and body
fitness. Health fitness refers to your body’s ability to fight off diseases. Body fitness, on the other hand, is refers
to the ability to do strenuous physical or sports activities without getting tired easily. It is not enough for
someone to only look good and feel good in order to be called physically fit. An individual should also take into
consideration his kind of lifestyle including the food he takes every day because it can lead him to better health.

Health Related Fitness

This is primarily associated with disease prevention and functional health. Participating in regular health-related
fitness helps you control your weight, prevents diseases and illness, improves mood, boosts energy and
promotes better sleep.

Health Related Fitness Components

1. Body Composition – The combination of all the tissues that make up the body such as bones, muscles,
organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and blood to work efficiently
and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot of force one time.
Skills Related Fitness Components

1. Agility – The ability to change body positions quickly and keep the body under control when moving.
2. Balance – The ability to keep the body in a steady position while standing and moving.
3. Coordination – The ability of the body parts to work together when you perform an activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is received.
6. Speed – The ability to move all or a part of the body quickly.
Specific Components of Physical Fitness

1. Agility –The ability of the individual to change direction or position in space with quickness and lightness of
movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number of muscle groups are used;
the capacity to bear or last long in a certain task without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes to the ability to resist
disease.
7. Power – The ability of the muscles to release maximum force in the shortest period of time.
8. Speed – The ability to make successive movements of the same kind in the shortest period of time.
9. Strength – The capacity to sustain the application of force without yielding or breaking; the ability of the
muscles to exert efforts against resistance.

Physical Activity and Exercise

Activities done by the skeletal muscles that utilize energy is called Physical Activity. Activities you are doing at
home or in school are considered to be physical activity. It is classified into 4 domains: occupational, domestic,
transportation, and leisure time.
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.
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.
Eating Habits
The term eating habits (or food 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. Individual, social, cultural, religious,
economic, environmental, and political factors all influence people's 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.
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.
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.
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.
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.
● 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.
Aerobic Exercise is any physical activity that makes you sweat, causes you to breathe harder, and gets your
heart beating faster compared to when you are at rest. Doing aerobic exercises regularly strengthens your heart
and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently
throughout your body. Aerobic exercise uses your large muscle groups, is rhythmic in nature, and can be
maintained continuously for at least 10 minutes.
Aerobic fitness is the ability of the body’s cardiovascular system to supply energy during continuous physical activities
such as biking and running.
Muscular strength is the ability of the muscles to exert a force during an activity such as lifting weights.
Bone strengthening exercise, or any weight-bearing activity that produces a force on the bone, is also important to
overall health for children and adults.
Muscular endurance, on the other hand, is how many times you can lift a certain amount of weight.
Resistance Training. Strength exercises, such as weight lifting, push-ups and crunches, work your muscles by using
resistance (like a dumbbell or your own body weight.)
Circuit training. It is when you alternate between several exercises (usually five to 10) that target different muscle
groups.
Flexibility exercises stretch your muscles and may improve your range of motion at your joints.
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and
hold for 10 to 30 seconds before slowly releasing the stretch.
Active Static: This form of stretching is used in yoga and martial arts. The stretch is held by the strength of agonist
muscles (muscles responsible for the movement).
Passive Static: During this type of stretching, you hold the limb to perform the stretch without any assistance such as a
bar or bands.
Dynamic Stretching is stretching with movement. The body transitions gradually into a position and this movement is
repeated as you increase your reach and range of motion.
How Do I Assess My Fitness Level
You probably have some idea of how fit you are but assessing and recording baseline fitness scores can give
you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness,
flexibility, and body composition, consider recording:
✓ Start recording your pulse rate.
First Things First: Resting Heart Rate
Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A good time to
check it is in the morning after you’ve had a good night’s sleep, before you get out of bed.
For most of us, between 60 to 100 beats per minute (bpm) is normal.
The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you
are. An athlete or a more active person may have a resting heart rate as low as 40 beats per minute.
When it comes to resting heart rate, lower is better.
It usually means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady
beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood
pressure and body weight.

For moderate-intensity physical activity,

your target heart rate should be between 64% and 76% of your maximum heart rate. You can estimate your
maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age
from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be
calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be:
• 64% level: 170 x 0.64 = 109 bpm, and
• 76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate
remains between 109 and 129 bpm during physical activity.
For vigorous-intensity physical activity,
your target heart rate should be between 77% and 93% of your maximum heart rate. To figure out this range,
follow the same formula used above, except change “64 and 76%” to “77 and 93%”. For example, for a 35-
year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185
beats per minute (bpm). The 77% and 93% levels would be:
• 77% level: 185 x 0.77 = 142 bpm, and
• 93% level: 185 x 0.93 = 172 bpm
A successful exercise program incorporates a number of general principles in order to make the training safe
and effective, helping us to achieve our goals.
Principle of Individual Differences
The principle of individual differences simply means that, because we all are unique individuals, we will all
have a slightly different response to an exercise program. This is another way of saying that "one size does not
fit all" when it comes to exercise.
Principle of Specificity
We've all heard the phrase, "Practice makes perfect." Well, this is the Principle of Specificity in action. This
principle simply states that exercising a certain body part or component of the body primarily develops that part.
The principle of specificity implies that to become better at a particular exercise or skill, you must perform that
exercise or skill.
Principle of Overload
The exercise science principle of overload states that a greater than normal stress or load on the body is required
for training adaptation to take place. What this means is that in order to improve our fitness, strength or
endurance, we need to increase the workload accordingly.
Principle of Adaptation
Adaptation refers to the body's ability to adjust to increased or decreased physical demands. It is also one way
we learn to coordinate muscle movement and develop sports-specific skills, such as batting, swimming
freestyle, or shooting free throws.
Etiquette
According to Merriam dictionary etiquette is defined as the conduct or procedure required by good breeding or
prescribed by authority to be observed in social or official life. Another definition given by Collins dictionary,
etiquette is a set of customs and rules for polite behavior, especially among a particular class of people or in a
particular profession.
Sportsmanship
There are written and unwritten rules in sports that require people to follow to make it fair. To ensure respect,
fairness and safety in sports, it is expected for the 6 people engaged to take personal responsibility and behave
in a certain way compliant with the rules to promote social values.
Protocols/Etiquette Before-During-After a Physical Activity
Here are some tips to stay safe during and after an exercise:
• Wear comfortable clothing. Choose your shoes and equipment properly and remember if this is right for the
activity.
• Use an appropriate gear for the activity. It will help you to be safe in doing the activity.
• Taking warm-up and cool down before and after an activity will lower the risk of strains and sprains;
• Take appropriate breaks during the activity. A recovery once a week of activity is good to rest your muscle
pain;
• To give you some stamina, eat light food. But exercising immediately after a full meal will affect your
digestion.
• Be hydrated. Replenish extra fluids before, during and after physical activity, especially for prolonged
exercise;
• Beware of the weather and environmental conditions. Take it easier when doing an activity especially when
it’s hot;
• Listen to your body. Stop the activity and seek medical advice as soon as possible when you are feeling
unwell.
Proper Etiquette and Safety Standards in Facilities
1. Read the rules and regulations of the place. We must be knowledgeable in
various rules inside the premises. If you have any questions, you must ask
the information desk personnel or the person in-charge.
2. Maintain cleanliness and orderliness. Cleanliness is one basic etiquette we
must observe at all time.
3. Be mindful to others. Always consider other people’s time and space. Do not
distract their activity.
Proper Handling of Equipment.
1. Read the manual carefully. Before using any equipment, you must read the
manual guide to know its proper use.
2. Be alert and aware on how to use the equipment. You must be alert in
using certain equipment and if you encountered certain problems, you must
report it immediately.
3. Take good care of the equipment. You must maintain its standard and
must be clean after usage.