Republic of the Philippines

President Ramon Magsaysay State University

(Formerly Ramon Magsaysay Technological University)
Iba, Zambales, Philippines
Tel/Fax No.: (047) 811-1683

College/Department Department of Physical Education

Course Code PEN 1
Course Title Physical fitness and outdoor recreational activities
Place of the Course in General Education
the Program
Semester & Academic First Semester, AY 2020 - 2021
Year

MODULE NO. 4
EXERCISE VARIABLES AND PRINCIPLES

INTRODUCTION

This lesson reviews some of the general principles of exercise and progression.
Understanding and following these principles will help achieve your desired results.

Fitness standards are higher than health standards. People can get fit by becoming more
active. However, you need to practice caution because doing more is not exactly doing it right.
There are safe and effective principles of exercise that can help you improve and sustain your
improvements while avoiding injuries.

INTENDED LEARNING OUTCOMES

 Recite and explain the different Principles of an Exercise Program;
 Analyze and follow the principle of FITT in making exercise routine;
 Appreciate the importance of Exercise as part one’s of daily activities.

DISCUSSION

Fitness standards are higher than health standards. People can get fit by becoming more
active. However, you need to practice caution because doing more is not exactly doing it right.
There are safe and effective principles of exercise that can help you improve and sustain your
improvements while avoiding injuries.
The following principles are important in designing an exercise program.

1. Principle of Overload states that the body must work harder than what it is used to in
order for it to adapt. It implies that exercise is a controlled form of stress that will
stimulate the body to become stronger. For example, in order for a muscle (including
the heart muscle) to get stronger, it must be overloaded or worked beyond the usual
load. At first, the body will resist the new workload but it will eventually adapt
 overtime. It is important to perform exercise on a regular basis to gain its benefits. A
word of caution though: exercise should not be performed until exhaustion or until pain
sets in to be considered effective.

2. Principle of Progression states that the body should experience a gradual increase in
workload. If the principles of overload asks “how hard?” then the principle of
progression asks “how soon?” the body will get injured if it experiences a workload
that is too hard and too soon. The body should be given an ample time to recover and
get used to the new workload. The rate at which the body adapts varies from one
individual to another. A reasonable time frame is to increase the load after two weeks.
However, it is recommended that you do not increase the workload by more than 10%
from the previous week.

3. Principle of Specificity states that the body will adapt specifically to the workload it
experienced. It implies that improvements in fitness limited to the activities that one is
performing. The application of these principles is not only on the movement or activity
performed but to the intensity at which it is performed. A person who trains for a
marathon should not be expected to be able to lift heavy barbells. This principle
highlights the importance of performing a variety of activities to improve overall
fitness.

4. Principle of Individuality sates that no two persons are the same and their rate of
adaption to the same workload differs. This principle emphasizes the need to create an
exercise program that is individual- specific. All individuals have different
performance goals, fitness attributes, lifestyle, and nutritional preferences; they
respond to exercise and its physical and social environments in their own unique way.
It is therefore essential that the exercise program cater these individual needs and
preferences.

5. Principle of Reversibility the adaptations that take place as a result of training are all
reversible. While an exercise program requires rest for the body to recover, too much
rest may be counterproductive. The principle of reversibility is another way of stating
the principle of disuse. If your energy systems are not utilized, they deteriorate to a
level that matches your level of activity. It indicates that disuse or in activity result in
loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need to continue to provide an
exercise overload. Unfortunately, you cannot “bank” fitness, neither can you “store” it.
The principle states that if an individual stop’s to exercise, the body gradually returns
to its initial level of fitness.

What is the step in designing an effective exercise program?

In the same manner that a doctor prescribes a medication, the key to a well-designed
exercise program is that it should cater to the individual’s needs and goals. The program should
address the weakness and needs of the individual. The results of the various fitness tests will give
an idea of what he/she needs.
 It is common to set goals that adhere to the recommendations prescribe by health
organization such as the DOH and the WHO. For example, the DOH recommends that moderate
intensity aerobic exercise should be performed for a minimum of 30 minutes every day. However,
setting a performance goal is a powerful motivator to keep the program. A performance goal is a
concrete manifestation of what an individual want to achieve. It is important of several short term
goals that build on each other.
The following are guidelines that can help in determining fitness goals:

 Write short- term and long term performance goals -A short- term goal is something
that can be achieved in 6 to 8 weeks while a long term goal is something that can be
achieved in 6moths or more. A long term goal is usually made of several short term goals
that build on each other.
 Set a realistic goal’s – it is important that goals are attainable in the given period. Review
your current fitness level and decide on modest gains. You can also ask your teacher or
friend who exercise for a possible goal. This will keep you from getting frustrated.
 Write specific goals. Write a goal for each fitness components instead of writing a
general one (e.g., climb four flights of stairs without getting tired instead of improve
fitness level). A specific goal helps you focus on what has to be done.
 Write a fitness contact. A fitness contract is a concrete commitment. It is a visual
reminder of the goals you have identified and it strengthens your resolve to keep your
exercise program. It makes you accountable for the consequences of your actions.

You can also use the smarter objectives in setting your fitness goals

OBJECTIVE DESCRIPTION GOAL

S Specific What, why, who, when, and how? You I will exercise for 30 minutes
should have a definite direct target objective.
at least 3 times a week
M Measurable Objectives should be measurable to I will be able to run for 30
truthfully gauge your goal. minutes without stopping.
A Attainable/ Goals should be stimulating, neither too I will finish the 5k fun run in
Achievable comfortable nor too difficult. 30 minutes
R Realistic Goals should be attainable given the I will compete in a 10k event
resources, effort, and time. in 6 months
T Time Goals must be timely, helpful, and attainable
I will lose at least 5 kilograms
in a period of time. in 3months.
E Exciting Goals must be motivational and encouraging I will learn how to swim and
to level up and improve ride a bike so I can join the
triathlon club.
R Recorded Evaluate the workout you have done, its I will increase the distance I
regularity, moderation, time given, and the can run by 10% every 2
progress made with type of training weeks.
FITT PRINCIPLE

What factors should be considered when designing a personal fitness program?

Exercise is an activity that will stimulate the body to adapt and become stronger. The
stimulus has to be appropriate to derive the health benefits. If the stimulus is too light, the body
will no adapt, and if it is too hard, it may cause some injuries. The exercise program should be
designed to fit the current health condition of the individual and sit should be interesting. The FITT
principle is a helpful guide in designing a personalized fitness program.
The FITT principle is an acronym for frequency, intensity, time, type. These are the key factors in
designing an exercise program that will address the current fitness level, provide means to overload
the body, trigger positive adaptations. These variables can be modified occasionally to consistently
challenge the body to become stronger. It is important to remember that increasing the workload
should be done one variable at a time to prevent chronic injuries or overtraining. The proposed
recommendations are conservative to reduce the likelihood of injury and encourage adoption of an
active lifestyle.

Factor Definition
Frequency Number of sessions in a week
Intensity Difficulty level of the exercise or work demand
Time Duration or distance covered in an exercise session
Type Mode of exercise or activity

The Frequency of an exercise program depends on the current fitness level and the type
of activity performed. It is important to provide rest day to allow the body to recover.
Consequently, beginners should exercise less frequently as compared to athletes. As the fitness
level increases, the individual can increase the number of session gradually. Some individual train
twice or thrice every day, however, one should refrain from designing his/her program (especially
for beginners) this way because it leads to burnout and possible injuries.

The Intensity of an exercise refers to the difficulty level of the workout. It is important to
set a workload that is more challenging than what one is used to. This factor is affected by the
current fitness level and the time allotted to an exercise session. Each type of exercise has its own
method of estimating intensity. Current research indicates that exercise intensity is the most
important factor in improving fitness level.

The Time or duration of an exercise session is influenced by the intensity and the type of
activity performed. An exercise that is performed at a high intensity cannot be sustained for a long
period. Furthermore, a stretching program usually takes a shorter period to complete as compared
to a resistance training program.

Lastly, The Type of activity is influenced by the fitness goal and the current fitness level.
The program should be designed so that the exercise is the best activity to specifically address the
fitness goal. For instance, an individual who wants to develop his/her endurance to swim 2
kilometers should choose swimming as his/her main activity though there are different strategies
to achieve this goal. There is no single best exercise for a specific goal, but one can choose from
various alternatives or activities that will provide enjoyment to him/her. This is where the art and
science of exercise prescription comes into play.

Common Method of Monitoring Intensity and Duration According to Type of Activity

Exercise Intensity Time

Aerobic Heart rate, RPE, talk test Elapsed time, distance
Resistance Percent of 1RM Receptions, sets
Flexibility Tightness, Discomfort Elapsed time

ACTIVITY

A. Performance
- Make a 3 day exercise routine following the FITT Principles of Exercise.
- Take a video of yourself while performing the exercise each day.
- Exercise for the day should not be repeated the following day or on the third
day.
- The routine of your exercise per day should have at least 6 different exercise
targeting your goal.
- Upload your video on Google Drive and share the link to our Edmodo
classroom.
- Deadline of submission will be on Monday December 14, 2020 11pm.

B. Assess Your Knowledge

Identification:
Identify the following questions and or statements. Write your answers on a ¼ sheet
of paper. Handwritten is a must! Send the picture of your answer on our Edmodo
classroom. Deadline will be on Monday December 14, 2020 11pm.
_______________1. It is a visual reminder of the goals you have identified and it strengthens your
resolve to keep your exercise program.

_______________2. This states that the body must work harder than what it is used to in order for
it to adapt.

_______________3. This states that the body should experience a gradual increase in workload.

_______________4. This states that the body will adapt specifically to the workload it
experienced.
_______________5. This sates that no two persons are the same and their rate of adaption to the
same workload differs.

_______________6. The adaptations that take place as a result of training that are all reversible.

_______________7. An exercise program that depends on the current fitness level and the type of
activity performed.

_______________8. An exercise that refers to the difficulty level of the workout. It is important
to set a workload that is more challenging than what one is used to.

_______________9. It is an exercise session that is influenced by the intensity and the type of
activity performed.

_______________10. It is influenced by the fitness goal and the current fitness level.

SUGGESTED READINGS
 Physical Education and health by Peter Fermin Dajime

RESOURCES
 Physical Education and health by Peter Fermin Dajime