Physical Activities Toward Health and Fitness 1

(Movement Competency Training)

FW01

NAME: Batongbakal, Meldrin Jay G. ` DATE: September 23, 2018 SEC: B1

I. Create an exercise program for each health related fitness using the FITT Guide.

CARDIOVASCULAR MUSCULAR MUSCULAR FLEXIBILITY

STRENGTH ENDURANCE

FREQUENCY 3-5 days a week 3-5 days a week 3-5 days a week 3-5 days a week

Less than 145 Less than 145

INTENSITY Less than 145 BPM Less than 145 BPM BPM
BPM

TIME 30-60 minutes 20-30 minutes 20-30 minutes 20-30 minutes

TYPE OF Running, Working with Planks, Body Triceps Stretch,

ACTIVITY Swimming, Stair Glute Stretch,
resistance bands, weight squats,
Climbing, Cycling Stair Climbing, Walking lunges, Adductor
Hill walking, Sit ups. Stretch, Single
Cycling, dance Leg Hamstring,
Standing Calf

II. Explain the importance of FITT Principle, Training Principles and Methods of Training
based on lecture provided in this module.

The FITT Principle can manipulate the training program to get on top form, get fitter and
get improved results. This principle assists you in figuring out how to modify your work out plan
to prevent boredom and overuse injuries. It is important because this will guide you through out
your exercise plan. If you did not make a FITT principle guide, you may be misled on what you
have to do. The importance of Training Principles is to improve a person’s performance, if he/she
obeys the training principles such as specificity, overload, progression, reversibility and individuality.
The Methods of Training which are the Aerobic and Anaerobic exercise are important because when we do
aerobic exercise we exert a lot of carbon dioxide which is good to our body while the anaerobic exercise
will improve the endurance of our muscles on working without enough oxygen.