PATH FIT100

PHYSICAL ACTIVITIES TOWRDS HEALTH AND FITNESS

MOVEMENT COMPETENCY
IMPORTANCE OF AN ACTIVE LIFESTYLE
Regular, moderate to high intensity of physical activity, and exercise was proven to improve overall
and fitness.
 it improves bone, joint, and muscle strength
 it develops motor control and coordination
 it helps maintain a healthy body composition
 it increases the efficiency of the lungs and the heart, increases muscle strength and endurance,
 It protects from musculoskeletal problems such as “low” back pain
 it possibly delays the aging process
 it reduces the risk of cardiovascular diseases such as coronary artery disease and stroke
 it promotes healthy cholesterol level
 it helps regulate blood pressure
 it decreases risk of Type 2 diabetes
 it reduces the risk of breast and colon cancer
 it improves the psychological functioning of an individual:
* improves mood of an individual
* improves control over anxiety and depression
* some forms of stretching exercises trigger relaxation by reducing muscle tightness
* stimulate the release of feel-good brain chemicals called endorphins
* use exercise to cope with stress
* builds self-esteem and confidence
* give opportunities to interact and socialize with other people
* help the individual sustain an active lifestyle and choose other healthy habits

PRINCIPLES OF EXERCISE TRAINING

A. Principle of Overload (How Hard?) - states that the body must work harder than what it is used to
in order for it to adapt.

B. Principle of Progression (How Soon?) - states that the body should experience a gradual increase
in workload. Ten Percent Rule: it is recommended that you do not increase the workload by more
than 10% from the previous week.

C. Principle of Specificity - states that the body will adapt specifically to the workload it experienced.
This principle highlights the importance of performing a variety of activities to improve overall
fitness.

D. Principle of Individuality - states that no two persons are the same and their rate of adaptation to
the same workload differs.

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E. Principle of Reversibility - states that if an individual stops to exercise, the body gradually returns
to its initial of fitness.

Guidelines in determining Fitness Goals

In the same manner that a doctor prescribes a medication, the key to well-designed exercise
program is that it should cater to the individual’s needs and goals. The program should address the
weaknesses and needs of the individual. Therefore, setting a performance goal is a powerful motivator
to keep the program. A performance goal is a concrete manifestation of what an individual wants to
achieve. It is important to design an exercise program that addresses a performance goal for each
fitness component.
The following are guidelines that can help in determining fitness goals:
1. Write short-term and long-term performance goals. A short-term goal is something that can be
achieved in 6 to 8 weeks while a long-term goal is something that can be achieved in 6 months or
more. A long-term goal is usually made of several short-term goals that build on each other.
2. Set realistic goals. It is important that goals are attainable in the given period. Review your current
fitness level and decide on modest gains. You can also ask your teacher or friends who exercise for
a possible goal. This will keep you from getting frustrated.
3. Write specific goals. Write a goal for each fitness component instead of writing a general one (e.g.,
climb four flights of stairs without getting tired instead of improve fitness level). A specific goal helps
you focus on what has to be done.
4. Write a fitness contract. A fitness contract is a concrete commitment. It is a visual reminder of the
goals you have identified and it strengthens your resolve to keep your exercise program. It makes
you accountable for the consequences of your actions.

FITT PRINCIPLES
The exercise program should be designed to fit the current health condition of the individual and it
should be interesting. The FITT Principle is a helpful guide in designing a personalized fitness program.
It is an acronym for Frequency, Intensity, Time, and Type. These variables can be modified occasionally
to consistently challenge the body to become stronger. It is important to remember that increasing the
workload should be done one variable at a time to prevent chronic injuries or over training. The
proposed recommendations are conservative to reduce the likelihood of injury and encourage adoption
of an active lifestyle.
Factor Definition
Frequency Number of sessions in a week
Intensity Difficulty level of the exercise or work demand
Time Duration or distance covered in an exercises session
Type Mode of exercise or activity

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