Effective training takes time and patience.

If one adheres to the proper principles of training, the result

will definitely be seen. The performance will be improved and physiological changes will occur as well. A
proper program of exercise considers three principles of training: the principle of overload, the principle
of progressive, and the principle of specificity.

Principles of Physical Activity

➢ Overload Principle
This principle pertains to doing “more than normal” for improvement to happen. It
means to boost our fitness, strength, or endurance. The workload is extended accordingly.
Applying these training principles will cause long-term adaptations, enabling the body to figure
more efficiently to deal with higher levels of performance.
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. If overload occurs and increases
rapidly, it may lead to injury or muscle damage. If it increases slowly, improvement is unlikely.
For instance, the athlete who exercises vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.

The Principle of Progression also stresses the requirement for correct rest and recovery.
Continual stress on the body and constant overload will lead to exhaustion and injury. You ought
not to train hard all the time, as you'll risk overtraining and a decrease in fitness.

➢ 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. The principle of specificity implies that to become
better at a selected exercise or skill, you need to perform that exercise or skill. For example, a
cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable
sort of exercise that directly improves your target muscles.

➢ 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. On the flip side, this also implies that the
detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness
 and therefore the physiological effects diminish over time which throws the body back to its
pre-training condition.

Note: The effect of training will be lost if the training is discontinued.

The F.I.T.T Principle of Physical Activity

Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching
your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four
elements you would like to believe to make workouts that suit your goals and fitness level. Learn how
the F.I.T.T. principle works.

• Frequency

The first thing to identify in the workout plan is frequency—how often you exercise. Your frequency
often depends on a spread of things including the sort of workout you're doing, how hard you're
working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for
each component of healthrelated physical fitness.

For cardio: Include your goal, guidelines recommend moderate exercise five or more days every
week or intense cardio three days every week to improve your health. If your goal is to lose
weight, you'll need to work often up to six or more days a week.

For strength training: The suggested frequency is two to three non-consecutive days a week, it
should be one to two days between sessions. If you are doing a split routine, like the upper body
at some point and lower body subsequent, your workouts are going to be more frequent than
total body workouts.

• Intensity

Intensity refers to how hard you work during the physical activity period. Intensity is often measured in
several ways, counting on the health-related component. For instance, monitoring pulse rate is a
technique to measure intensity during aerobic endurance activities but gives no indication of intensity
during flexibility activities.

For cardio: For cardio, you will usually monitor intensity by heart rate or pulse rate. The
recommendation for steady-state workouts is at a moderate intensity and for interval training, it
should be done at a high intensity for a shorter period of time.

For strength training: Monitoring the intensity of strength training involves a special set of
parameters. The intensity depends on the workload you are doing, the amount of weight you
lift, and the number of repetitions and sets. You can change the intensity based on your goals.
 • Time

Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, the time
differs depending on the health-related fitness component targeted.

For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout
depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20
minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30
minutes to an hour. If you're doing interval training and working at a high intensity, your
workout should be shorter, around 20 minutes to a half-hour.

For strength training: How long you lift weights depends on the type of workout you're doing
and on your schedule. For a total body workout, you may take up to an hour, but a split routine
may take less time because you're working for fewer muscle groups.

• Type

Type refers to the definite physical activity selected to improve a component of health-related fitness.
For example, a person who wants to improve the arm strength should exercise the triceps and biceps,
while an individual who wants to improve aerobic endurance needs to execute some other aerobically
challenging activities such as jogging, running, swimming.

For Cardio: Cardio is changeable since any activity that makes your heart rate up counts.
Dancing, running, walking, jogging, and cycling are some of the wide varieties of activities you
may choose. Having more than one cardio activity helps reduce boredom.

For strength training: Strength training workouts can also offer a variety of exercises. It includes
any exercise using resistance like dumbbells, barbells, machines, and many others to work your
muscles. You may also use your body as a resistance tool. You may change the type of your
strength workout depending on your goal.

Part of an Exercise Program

An exercise workout has three components: warm-up, exercise load, and cool-down. The exercise load
or workout load is the program activity that would stimulate beneficial adaptation when performed
regularly. A warm-up is essential prior to the actual workload as it prepares the body for more
strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in
lactic acid accumulation. According to research, the warmer the body and muscle, the higher the
muscular output. A good warm-up also prepares the heart, muscles, and joints for the next activity by
decreasing joint stiffness and increasing nerve impulses. Cool-down is essential after a workout as it
permits the pre-exercise heart rate and blood pressure for a gradual recovery. Cooling down may be
most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow.

Warm-up - At least 3 to 5 minutes of low to moderate intensity aerobic exercise or resistance exercise
with lighter weights.

Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities Cool-down
- At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with
lighter weights

Stretching - At least 10 minutes of stretching exercises performed after the warmup or cool-down phase

Note: For a beginner at least 3 to 5 minute exercise load

Example of Fitness Plan for a week

FREQUENCY INTENSITY TIME TYPE

Parts of the (Indicate how often to do the Light, Moderate – (Total fitness plan Kind of exercises/ selected
Fitness Plan activity) Vigorous not less than 60 physical activities
minutes for
beginners and 90
for expert )
Warm Up Every training Light 5 minutes Stretching exercises
Workout Loads
Aerobic Training 3 times a week Light to moderate 20 – 60 minutes Walking & jogging
2 times a week Light to moderate 20 – 60 minutes Cycling
once a week Moderate 30 – 60 minutes Swimming
Strength Training 2 to 3 non – consecutive Moderate to 30 – 45 minutes Bench press, Push-ups,
days vigorous Squats
2 to 3 non – consecutive Moderate to 45 – 60 minutes Bicep curls, Tricep
days vigorous extensions, Leg extensions
Cooldown Every training Light 3 minutes Stretching exercise
ACTIVITY 1: LET ME SUM UP!

Direction: In this portion, you will summarize all the lessons. Copy and answer. Use 1 whole sheet of
paper.

1. Review all the readings you had about the lesson.

2. Cite a generalization by filling in the blank to complete the sentences:

A. F.I.T.T is __________________________________________________________________
______________________________________________________________________________

B. Principles of overload is ____________________________________________________

______________________________________________________________________________

C. Principles of progression is _________________________________________________

______________________________________________________________________________

D. Principles of specificity is __________________________________________________

______________________________________________________________________________

E. Principles of reversibility is _________________________________________________

______________________________________________________________________________

3. What factors should be considered when designing a personal fitness program? Why?
________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

4. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

_____________________________________________________________________
______________________________________________________________________________
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