Lesson 2

Week Training Principles

3-4

What I Need To Know

At the end of this lesson, you are expected to:

■ distinguish the training principles by answering the activities;
■ share the importance of applying training principle and FITT
principles in PE;
■ understand what training is and what FITT principles stand for;
■ create and join a game applying all the principles; and
■ follow instructions to ensure safety in every activity.

What’s In

Directions: Answer the following questions based on what you have learned in the
previous lesson. Write your answer in a separate sheet of paper.

1. Give at least one of the eating disorders discussed and describe its causes
and effects to the body.
2. Recall any Physical Education principle and elaborate its meaning and
uses.

What’s New

Prior to creating an exercise program, it is important to keep in mind the training

principles. These principles are the guidelines in creating an effective program.

Activity. Unscramble the letters of the training principles below to form the correct
word being described. Write your answer in a separate sheet of paper.

1.YTICIFICEPS -refers to activities for particular adaptations.

2.REVODAOL -refers to pushing muscles to its limits.

3.NOISSPROGRE -refers to gradual increase in exerting effort

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4.REVERYTILIBIS -refers to physical activity that must be performed on a
regular basis to be effective.

5.DUALITYINDIVI -refers to the decision in an exercise program; it is

important to note that all people are different and have
different ability.

6.VERYRECO -refers to the participation in an exercise program also

means giving our body enough time to adjust to the
demands of the program.

7.QUENCYFRE -refers to the number of sessions in a given period

usually in a week.

8.TENSITYIN -refers to how hard the exercise is or how much work is

being done in the exercise.

9.EMIT -refers to the duration or amount of time you are

engaged in an exercise.

10.PEYT -refers to the type of activity selected.

What Is It

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Training Principles
Safety is of paramount importance when engaging in any outdoor recreation
activity, specifically aquatics and mountaineering- related activities.

Thus, it is essential to familiarize yourself with the different training

principles and incorporate FITT principles whenever you engage in aquatics and
mountaineering activities to identify your current limitations, and prevent
overexertion that may result to accident and injuries or even death.

Prior to creating an exercise program, it is important to keep in mind the

training principles. These principles are the guideline for creating an effective
program.

The six main principles that you should know are the following: principles of
specificity, overload, progression, reversibility, individuality, and recovery.

Principle of Specificity – states that there are particular activities for

particular adaptations. The physical activity program should always reflect the
desired training outcome or adaptations. For example, if you want to go hiking, you
must train your body to respond to its demands. This means walking for a long
period of time, taking the stairs whenever possible to mimic the up and down
nature of the trail, and carrying heavy loads.

Principle of Overload –states that a body system (skeletal or muscular)

must be exposed to physical stress beyond the ordinary to adapt and improve
function.

Overload- pushing muscles to its limits. By doing this, the muscles adapt to this
workload and become stronger. This brings about a desired training adaption.

Overtraining – occurs when you exercise at a very high intensity and you do not
give yourself enough time to recover. People who suffer from overtraining usually
report fatigue, depression, aching muscles, loss of appetite, lack of energy, prone to
illnesses, and susceptibility to injury.

Principle of Progression – overload must be applied in a systematic and

logical fashion. Progress should be applied in a gradual manner to remain effective
and safe. If too much stress is applied too soon, the body will not adapt properly,
and benefits are delayed, or you are prone to injury.

Principle of Reversibility- physical activity must be performed on a regular

basis to be effective. Fitness gains will be lost if you discontinue your exercise
program.

Principle of Individuality: when deciding an exercise program, it is

important to note that all people have different abilities and genetic makeup. It is,
therefore, dangerous to promote a one size fits all strategy.

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Principle of Recovery- participating in an exercise program also means giving our
body enough time to adjust to the demands of the program. For adaptation to take
place, your body must be able to RECUPERATE.

An exercise program also considers the FITT principles prior to participation. The
FITT principles help you plan your exercise program.

FITT PRINCIPLES

Frequency – refers to the number of sessions in a given time usually in a week.

Intensity -refers to how hard the exercise is or how much work is being done in
the exercise.
Time-refers to the duration or amount of time you are engaged in an exercise.
Type -refers to the type of activity selected.

In addition, your body should be trained to reduce the risk of injury

occurring in the outdoors. A sprained ankle during trekking is a possible injury if
you misstep. Also, the heavy loads that you carry while trekking or mountaineering
may affect your balance. Exhaustion can also set in when hiking for long hours,
which increases the chances of injuries occurring.

Trail conditions can also expose our joints and muscles to more stress. Mud, loose
rocks, and slippery trails can affect our balance. Also, walking uphill and downhill
provide different kinds of stress to our bodies.

Because of the varied nature of outdoor activities, it is difficult to prescribe a

standardized workout. Rather than improving muscular fitness, training for the
outdoors emphasizes proper movement across different planes and maximizing
range of motion.

What’s More

Let’s Do It!!!!

Instructions: In applying the training principles, you will perform an activity at a

time and supply the needed information by filling in the table.

Within the member of your family, find someone you can do this activity with. You
may have one as your partner or if you can invite more, the better. Let’s do
jumping. Face each other. You will make the star jump and the other person will do
the jumping jacks. These activities will help you improve posture and strengthen
the legs, which will be helpful in playing the games in this lesson. After three to five
minutes, switch exercises with your partner.

Note: Remember to take documentation (pictures or videos) in this activity and

submit it to your teacher.

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Describe the activity based Star Jump Jumping Jump
on the following:
What principles do you
think are being applied in
the activity?

How are you feeling?

Is it safe doing this activity?

Where did you perform this

activity?

Did you enjoy doing the

activity?

Star Jump

1.Stand upright with feet slightly apart, look straight ahead, and keep hands on the
sides.

2.Do a half knee bend and jump as high as you can into the air.

3.Extend legs apart and arms above the shoulders as you jump, so your body’s
silhouette resembles a star shape form. Keep back straight and head up.

4.Land on a half knee bend with feet slightly apart and arms on the sides.

5.Repeat the star jump.

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 https://images.app.goo.gl/9uvq6BYYWHayo7Z4A

Jumping Jacks

1.Stand upright with feet together, look straight ahead , and keep hands on the
sides.

2.Jump into the air, spread legs apart , and make a single clap of the hands over
head.

3.Return to starting position. Then repeat the jumping jack.

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 What I Have Learned

What are the six main Training Principles?

What does FITT Principles stand for?

What I Can Do

Play and Learn

A. My Plan

Instructions:

1. Use a separate sheet of paper and copy the template below.

2. Do the game/physical activity given below.
3. Write down in the template the time, day, place, participants, and training
principles being applied in the games.
4. Follow the instructions given. During the first week, you will follow the game
in the module but in the second week, you will create or perform a preferred
game which is familiar to you.
5. Let your parent/guardian affix his/her signature in the scoresheet as
witness.
6. Remember to take documentation (pictures or videos) in the activity.
7. You will pass/send it to your teacher.

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 SAMPLE TEMPLATE
Name:________________________________ Sec.:___________________________
Week 1: _____________________________

Day Activity Time Specific Participants Training Comment/Remarks

/Game Game Principles

WEEK 1

Let’s Play. SAMSON, DELILAH, AND THE LION

Samson , Delilah , and the Lion is modified version of rock, paper, scissors
or Jack En Poy

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MECHANICS

1.Find someone from the members of your family. Have a partner or a group
depending on how many you are in the family. Be sure that you are equal in
numbers when you play this game. Choose a leader in each team. Then, line up,
facing the opposite direction.
2.The members of the team will choose which character to play when they face
their opponents. They can pick from the following:

a.Samson – Grunt and Flex muscles

b.Delilah – Put hands on hips and shake hips back and forth

c.Lion – Show fangs and claws and growl.

3.The leader gives the signal; the teams must jump and turn around to face each
other and act out the character they chose. Samson beats Lion, Lion beats Delilah,
and Delilah beats Samson.

4.A team will be awarded one-point if

a. their character beats the other teams or

b. one or more members of the other team fail to mimic what the rest of their team
acted out.
5. The team who first achieves the predetermined ceiling score wins.

NOTE: If you like to see the sample video of the game, the link is given
below. Do not forget to take pictures of videos for documentation purposes that will
be used in the compilation in this module.

https://www.youtube.com/watch?v=-pwLJCQZ_fw

WEEK 2
Play Now !

Directions: Check out and play a game /activity that interests you or is familiar to
the entire family. Something that you considered as recreational. It also must apply
the training principles mentioned. Do this at home with you family members as the
participants. Complete the table below and show a proof of your activity (e.g.,
pictures during the activity or even videos and etc.).

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 SAMPLE TEMPLATE

Name:____________________________ Sec.:______________________
Week 1: _________________________

Day Activity/ Time Specific Participants Training Comment/Remarks

Game Game Principles

B. Execution
Instructions: Do the chosen physical activity enthusiastically and remember to
follow safety guidelines.

Important Reminder

Here are some precautions and safety tips to minimize injuries:

 Wear comfortable clothing and well-padded shoes.
 Always warm up before doing any exercise and cool down afterwards to lower
the risk of strains and sprains.
 Take appropriate breaks during the activity.
 Do not exercise with an empty stomach. Eat something light to give you some
stamina. But do not exercise immediately after a full meal because this will
affect digestion.
 Replenish extra fluids before, during, and after physical activity to avoid
dehydration.

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  Beware of the weather and environmental conditions. Avoid doing outdoor and
vigorous exercises in a hot or humid weather because this may lead to an
alarming increase of body temperature called hyperthermia.
 Don’t overdo the exercises. Overexertion or overtraining causes fatigue, sleep
problems, and increased risks for injuries.

C. Assessment
1. Your performance will be rated based on the rubric below.
2. Copy the template for your scoresheet in a separate sheet.
3. Put the check mark (✓) if the physical activity is performed and let your
parent/guardian affix his/her signature on the last column as witness.

WEEK 1 SCORE WEEK 2 SCORE

1ST day 1ST day
(Name of the
2ND day 2ND day
chosen physical
3RD day 3RD day
activity)
4RD day 4th day
5RD day 5th day
6RD day 6RD day
7RD day 7RD day
TOTAL SCORE

_______________________________________________________
Signature Over Printed Name of Parent or Guardian
Each day has a total score of 10 points. Perfect score is 140 points.

Physical Activity Performance Rubric

Criteria Excellent Good Fair Needs

5 points 4 points 3 points Improvement
2
Physical Completed the Completed two Completed one Completed one
Activity weekly activity days of the day of the first day of the first
Execution with with no first weekly weekly activity weekly activity
Safety injuries activity and and three days and two days of
Practices four days of of the second the second
the second weekly activity weekly activity
weekly activity without without
without injuries injuries
injuries
Utilization of Finished the Finished the Finished the Finished the
the Time weekly activity weekly activity weekly activity weekly activity
100% of the 80%- 90% of 60%-70% of 50% and below
allotted time the allotted the allotted of the allotted
time time time

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D. Self Reflection

a. What were the challenges you have encountered in the activity?

b. Do you consider this activity important? Why?

c. Explain your experience and learning during activity.

d. Did you feel tired during the activity? Why?

e. How can you improve your level of performance in participating the

activity?

About your Activity:

a. How did you motivate the members of your family to participate in

your activity?

b. Were there problems you have encountered during activity?

c. Describe the activity performed?

d. Rate your activity from 1-10. Explain.

RUBRICS FOR SCORING

Above Meets Approaching Below

Expectation Expectation Expectations Expectations

4 3 2 1

Reflective The reflection The reflection

The reflection The reflection
explains the explains the attempts to does not
students own students demonstrate address the
thinking and thinking thinking students
learning about about thinking and
processes, as his/her own learning but /or learning
well as learning is vague and
implications processes. / or unclear
for future about the
learning. personal
learning
process.
Analysis The reflection The reflection The reflection The reflection
is an in-depth is an attempts to does not
analysis of the analysis of analyze the move beyond
learning the learning learning a description
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 experience, experience experience of the
the value of and the value but the value learning
the derived of the derived of the experience.
learning to learning to learning to
self or others, self or the student
and the others. or others is
enhancement vague and /
of the or unclear
student’s
appreciation
for the
discipline.
Making The The reflection The reflection The reflection
Connections reflections articulates attempts to does not
articulate connections articulate articulate
multiple between this connections any
connections learning between this connection to
between this experience learning other
learning and content experience learning or
experience from other and content experiences.
and content courses, past from other
form other learning courses, past
courses, past experiences, learning
learning, life and / or experiences
experience future goals. or personal
and / or goals, but
future goals. the
connection is
vague and /
or unclear

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