SET FITNESS GOAL

● 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. Workload is extended accordingly. Applying
these training principles will cause long term adaptations, enable the body to figure more
efficiently to deal with higher level 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 instances, running at 12 km/hr 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
- 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
- This principle simply states that exercising a specific piece or component of the body
primarily develops that part.
- Implies that to become better at a selected exercise or skill, you need to perform that
exercise or skill.
► 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. Extended rest periods reduce fitness and
therefore the physiological effects diminish over time which throws the body back to its pre-
training condition.
►PRINCIPLE OF INDIVIDUALITY
- States that no two persons are the same and their rate of adaptation 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, lifestyles and
nutritional preferences; they respond to exercise and its physical and social environments
in their own unique way.

● 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 Principles
Factor Definition
Frequency Number of meeting in a week
Intensity Effort level of the exercise
Time Period covered in an exercise sessions
Type Kind of activity
► 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, fitness level and your exercise goals. Three to five times a week
is a safe frequency for each component of health related physical fitness.
►Intensity
- Refers to how hard you work during the physical activity period. Intensity 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 no indication of intensity during flexibility activities.
►Time
- Is the length of the physical activity. Considering the other aspects of the F.I.T.T
principle, time differs depending on the health-related fitness component targeted.
► 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 individual who wants to improve aerobic endurance needs to
execute some other aerobically challenging activities such as jogging, running,
swimming.

● How to Use the F.I.T.T Principle in Your Workout

The F.I.T.T principle provide guides on how to control your program and get favorable
results. To avoid boredom. Injuries, and weight loss plateaus, this principles will help you
figure out how to alter workout types, time, intensity and activities.
For example, walking three times a week for 30 minutes at a moderate pace might be a
great help for a beginner. Your body adjust to these workouts and several things may
happen after a few weeks such as:
► Burn fewer calories
► Weight loss
► Boredom sets in
You may also utilize one or more of the F.I.T. T principle such as
► Changing the frequency by adding day of jogging or walking
► Changing the intensity by adding some running intervals or walking faster
► Changing the time spent jogging each workout day
► Changing the type of workout by dancing, cycling or running
● Part of an Exercise Program
3 Components of exercise workout
► Warm-up
► Exercise Load
► Coo-down
Warm-up
- Is essential prior to 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. A good warm –up also prepares the heart, muscles and joints for the next
activity by decreasing joint stiffness and increasing the nerve impulses.
Exercise load or workout load
- Is the program activity that would stimulates beneficial adaptation when performed
regularly.
Cool-down
- is essential after workout as it permits the pre-exercise heart rate and blood pressure for a
gradual recovery.

Warm-up – At least 5 to 10 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 exercise performed after the warm-up or cool-
down phase.
Note: For a beginner at least 15 to 30 minutes exercise load.
Activity 1. Fitness Quest
Direction: Identify what HRF components do the following physical activities in Column A
belong to. Then determine whether they are Cardiovascular Activity, Flexibility, Muscular
Strength Activity and Endurance Activity. Write your answer on a separate sheet of paper.
A B
1. Jogging
2. Walking
3. Sit-ups
4. Lunges
5. Dynamic Stretching
6. Body weight Exercise
7. Swimming
 A B

8. Yoga

9. Brisk walking

10. Stretching

11. Squats

12. Planks
Activity 2. Let’s Do This
Direction: Perform each activity at a time and fill out the table below with
the required information.

Describe the activity based on 5 minute walking 4 minute sweeping 3 minute jumping
the following:
around home floors jacks
How did you feel?

How was your

breathing?
How much did you
sweat?
Did you have difficulty
speaking?
Reflection:
1. Which among the three(Walking around, sweeping floor, 3 minutes jumping jacks) is considred:
A. Light Activity: ________________________________________________________________
Justify your answer: ______________________________________________________________
B. Moderate Activity: _____________________________________________________________
Justify your answer: ______________________________________________________________
C. Vigorous Activity: _____________________________________________________________
Justify your answer:_______________________________________________________________
Activity 3: SUM IT UP!
Direction: In this activity you will summarize all your learnings.
1. Review all the readings you had about the lesson.
2. Cite a generalization by filling in the blank to complete the sentence:
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?
______________________________________________________________________