Burauen Community College

Burauen Sports Complex, San Diego, Poblacion

District 9
Burauen, Leyte
__________________________________________________________________________________________________

PATHFIT- 2
Fitness Exercises for Sports Specific

Prepared by:

Emmanuelle Blien C. Borines, LPT

Faculty- General Education Department

Prepared by:
 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

Emmanuelle Blien C. Borines, LPT

Introduction

Physical education is as important as the other academic subjects. It is essential for the development
of the motor skills and reflexes. Good body movements are either improved or developed for a healthier
body and for it to function well. Body coordination is also developed through the proper stretching and the
fundamental mechanics of physical education. Healthy and well-coordinated body movements help
improve the over-all thinking ability of the students making them better students in the classroom.
Physical Education teaches the students the value of activities for health, recreation and social interaction.
This course will give emphasis on the health related fitness component regarding training for a
specific sport or physical activity. This includes the enhancement of students fitness level that can be
attained with the different training principles applied. The application of this concepts and principles can
help in the attainment of the goals that have been set.
In this area, the students will be informed about how an active lifestyle can help the body. In doing
exercises especially home work-outs, it is important to still observe these exercise variables and principles.

Learning Outcome Based on the Course Syllabus

LO3 Define the exercise variables and principles; specificity, overload, progression, reversibility,
Frequency, Intensity, Time, Type, Warm-up and cool down.

Learning Objectives
At the end of the module, the following learning objectives will be attained by the students:
1. The students will be able to define the exercise variables and principles.
2. The students will be able to identify different variables and principles.
3. Demonstrate the ability to perform individual exercises.
Course Direct Instruction

Exercise Variables and Principles

Like any other exercises, it is important to have a set of principles to follow to ensure the effectiveness of
every exercise we do. Understanding exercise principles allows trainers to monitor the stress placed in
order to make the training safe and effective, to help achieve goals. From stronger muscles, enhanced
flexibility, improved cardiovascular health to better endurance and lower risk of diseases, all applies when
we follow strict principles and apply discipline in our exercise. We simply follow these variables and
principles to achieve the results we want with our exercise.

I. Principle of Specificity

Exercises to help boost work-out, (2019)

 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

According to an article written by Quinn (2019), the specificity principle of sports conditioning comes into
play when an athlete wishes to excel in a specific sport or activity. Your training must go from highly
general — lifting weights and cardio — to very specific so it includes performing that exercise or skill. To
be a good cyclist, you must cycle. A runner should train by running and a swimmer should train by
swimming.

Training mimics the action and skills that will be needed in the game or activity. It may concentrate on any
combination of fitness components, such as strength, power, and endurance. For instance, while a
marathon runner will train more for endurance and strength, a weightlifter is more concerned with
strength and power.

When you are training for a specific sport or you have fitness goals, make sure that you are specific with
what goals you want to achieve at the end of you work out. Be specific in terms of wanting to improve your
strength, endurance, power, strength and many more. This way you can focus on attaining your goals.

Example: May is a swimmer, she want to improve her endurance so that she will not easily get tired of
swimming during practices and competitions. She then decided to do exercises that improve her cardio
respiratory endurance.

II. Overload Principle

According to Wood (2019), The Overload Principle is a basic sports fitness training concept. It means that
in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts.
Overloading also plays a role in skill learning.

Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with
specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods
of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to
duration and volume of training, as well. For example, if a football player's goal is to improve upper body
strength, he would continue to increase training weight loads in upper body exercises until his goal was
achieved. Furthermore, from the article released by Wood (2019) entitled “ The Overload Principle for
Sports Fitness and Skills” here are the tips on applying overload principle in the exercise:

1. Increase loads gradually and progressively. Training loads should become more intense over a period of
time, not increased too abruptly or with too much intensity.

2. Test maximums. Through testing, the intensity of training loads can be controlled and monitored.

3. Avoid muscular failure. Burnout sets are not advised for most sports training. It is not necessary to train
until muscles fail or the athlete collapses.

4. Allow ample recovery time. Too little recovery over time can cause an overtraining effect. Too much
recovery time can cause a detraining effect.

5. Plan and monitor training loads. Design long-range, periodized training programs, test athletes, and
evaluate their progress to guide training decisions about overload.

6. Track team and individual progress. Identify general areas where there are common deficits compared
to other fitness components and skill qualities. If athletes "run out of gas", for example, training can be
overloaded to improve skilled performances when fatigued.

7. Alternate activities. Organize workouts to allow recovery on some aspects of training while increasing
intensity on others. Use periodized planning to link into weekly and daily activities.

8. Coordinate all training activities and schedules. Fitness training loads should be adjusted for technical
and tactical activities, travel, competitions, and other factors that could influence how overloading should
occur.
 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

The Overload Principle basically lets you to develop and continually increase the demands of your exercise
routine. As time pass by, your body gets used to the exercise you keep on doing on repeat, so therefore to
make it more intense, you should add more time and intensity to the exercise that you are doing.

III. Progression Principle

Legend of Milo (2017)

The principle of progression in endurance training implies that there is an optimal level of overload that
should be achieved, as well as an optimal time frame for this overload to occur. The Progression Principle
instructs that the overload process should not be increased too slowly, or improvement is unlikely to occur.
However, overload that is increased too rapidly can result in injury issues or muscle damage. Thus,
exercising above the target zone is counterproductive and can be dangerous and potentially result in
injuries. The principle of progression also makes us realize the need for proper rest and recovery.
Continual stress on the body and its joints can result in exhaustion and injury (Quinn, 2019).

Example: An athlete who exercises vigorously only on weekends, but not regularly during the week, does
not exercise often enough to see solid results and so violates the principle of progression.

When you exercise, you must see to it that you are doing it right, at the right time, and with the right
intensity. Doing this assures that you are progressing with your workout and towards your goal.

IV. Reversibility Principle

Reversibility means that if training is stopped, gains made by an athlete will begin to deplete at
approximately one-third of the rate of acquisition. An athlete needs to maintain strength, conditioning and
flexibility throughout the competitive season, but at a lesser intensity and volume of training. This can also
be referred to as detraining, as the training is going in reverse (Ryan, 2020)
 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

 Example: The work-out was successful, you achieved your goal after all your hard work. it is still
important to maintain the exercise you have started to continue seeing results.
 Karen was successful in losing her abdominal fat, so then she stopped her exercise. After a few
weeks, her abdominal fats were back. She then decided to get back to her exercise to maintain the
results.

Frequency, Intensity, Time and Type Principle ( FITT )

Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective in reaching
your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four
elements you need to think about to create workouts that fit your goals and fitness level (Waehner, 2020).
Frequency- The first thing to set up with your workout plan is frequency, how often you exercise. Your
frequency often depends on a variety of factors including the type of workout you're doing, how hard
you're working, your fitness level, and your exercise goals.
 Example: You plan to exercise 3 times a week. Every Monday, Wedesday , and Friday, there should
still be a rest day in between so that the body will have time to rest before another work-out
session.

Intensity- Intensity has to do with how hard you work during exercise. How you can change the intensity
depends on the type of workout you're doing.
 Example: During an exercise, it is important to have a progression. The intensity of your exercise/
work out should be intensified from time to time. As time passes by, your body gets used to the
exercise you do and therefore the need to increase the level of intensity or difficulty of the exercise.

For the first week of your exercise 1km run.

Second week of your exercise 2km run.
Third week of your exercise 3km run.
Time- The next element of your workout plan is how long you exercise during each session. There isn't
one set rule for how long you should exercise and it will typically depend on your fitness level and the type
of workout you're doing.
 Example: You plan to exercise for 1 hour, 3 times a week (Monday, Wednesday , and Friday)

Applying Intensity, after a few weeks or month you can exercise for 2 hours for each session.
Type- The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate to
avoid overuse injuries or weight loss plateaus.
 Example: The goal of your work out is to lose your belly fat, now you have to choose the type of
excercises that can help you achieve your goals. Example of exercises to lose abdominal fat are,
running, walking, bicycling, planking, sit-ups and curl-ups.
 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

Warm Up And Cool Down Exercises

Simple Stretching (2013)

According to Deschanel (2017), A warm-up exercise is performed to make the blood vessels dilate so that
they will be able to supply enough oxygen to the muscles. When you do a warm-up routine, your body
temperature, and heart rate increase so that you that your heart will not be stressed when you perform
the actual workout. Moving around prior to a workout prepares the joints and tendons so that injury in
these body parts is prevented. Just like your car, your body needs a warm up so that your flexibility and
efficiency will increase.

The overload principle basically states that an exercise must become more challenging over the course of
a training program in order to continue to produce results. The overload principle is not only used in
strength training but can also be used in any type of physical activity, flexibility, mobility, and even in life.
(Cronkleton, 2019)
 Burauen Community College
Burauen Sports Complex, San Diego, Poblacion
District 9
Burauen, Leyte
__________________________________________________________________________________________________

Examples of warm up excercises:

 Squats
 Planks
 Side lunges
 Push ups
 Jogging leg lifts

On the other hand, cooling down exercises will help your heart slow down first before you take a rest. It
will also lower your body temperature. When you stop moving abruptly after your exercise, you expose
yourself to becoming dizzy or sick. Stretching is one of the cooling down exercises that are highly
recommended. This will help prevent muscle pains that most people experience after their routine.

Learning Activities:

Activity No. 1: (2pts each)

Supply the following with the information needed.

Exercise Variables and Description Examples

Principles (situational)

Specificity Principle
Overload Principle
Progression Principle
FITT Principle FREQUENCY
FITT Principle INTENSITY
FITT Principle TIME
FITT Principle TYPE
Reversibility Principle
Warm -up
Cool- down

Activity No. 2: (100 pts)

ESSAY: Answer the question comprehensively. Explain your thoughts and insights.

Question:

Why is it important to set your goals before starting an exercise? Do you think that the lessons in
this module are helpful toward planning your exercise routine?