Module 4: Training Principles for Maintaining Health-related Fitness

Renowned writer and artist Johann Wolfgang von Goethe once said, "Knowing is not enough; we must apply.
Willing is not enough; we must do." When it comes to physical fitness, Goethe's quote applies perfectly. It is not
enough that you know the importance of engaging in physical activities or how to perform various activities and
exercises; you must actually do—which means that you must engage in physical activities, do self-assessments,
adopt a healthy lifestyle, and maintain a commitment to fitness.
Thus, the question now is, "How will you design your own fitness program based on the information you
obtained from your self-assessment tests?" This module will assist you in doing just that, so that by the end of
module 4, you will be able to design your own fitness program.
The FITT principle will be adopted in practical ways so you can use it in planning for your fitness, making a
nutrition plan, or developing a stress management plan.

Read and study the situation below:

Meann has been engaging in exercise for a couple of months. She engages in one physical every day for 20
minutes. A few days after she started, she experienced positive results from her physical activity program, one of
which is not easily getting tired at the end of each exercise. In fact, her self-assessment score showed that there is
progress in her cardiorespiratory status.

Recently, however, Meann felt discouraged because her flexibility and muscular strength show no improvement
as much as they did before. Meann is desperate to know what is wrong with her fitness program.

 Principle of Overload
The principle of overload is the most basic principle of exercise. This principle states that the
only way to gain health benefit through physical activity involvement is to place a higher demand on
the body to exert more eff6rt than it normally does. The added load increases the demand, and the
body is forced to adapt to this increased demand.

Using this principle Meann is unaware that her body needs continuous overloading once her body
adapted to the increased load. Performing the same exercise over and over again with no increase in
intensity, duration, or difficulty Mill not challenge one's body adequately to cause the desired
improvements.
 Principle of Progression
This principle explains that the intensity of your exercise should be increased gradually. When your
body adapts to an increased demand (load), the activity becomes easier for you to perform; thus, you
will be exerting less effort.
In Meann's situation, she performed her exercises with the same level of intensity all throughout.
Thus, instead of progressing, her fitness level hit a plateau after her body was able to adjust to the
intensity other activities.
The principle of progression disproves the "no pain, no gain" myth in working out. M'%en
engaging in physical activities, keep in mind that experiencing pain is not a sign of progress; instead,
it is a sign that you need to review your workout or physical activity because you are probably
overloading too much or too quickly for your body to adjust.

 Principle of Specificity
This principle explains that specific type of exercise brings about specific benefit.
An exercise that promotes one health-related benefit may not promote another health-related benefit.
So, if you want to improve your cardiovascular endurance, then da activities meant to improve
cardiovascular endurance such as jogging, jumping rope, and biking; not activities that promote muscle
development such as weightlifting. Similarly, do not spend too much time doing cardiovascular exercises if
your goal is to increase muscle mass and strength
You already know that you need to do more physical activities to have physical fitness. You are also aware
that you should gradually increase your physical activity ill order to your fitness target zone. Now, do you
know how much physical activity you need? How 'Ail] you be able to apply the principles of training ill a
practical manner?
The foundational concepts you need to keep in mind are mentioned in the acronym FITT which
will help you assess your physical activity to produce health-related fitness benefits. The acronym FITT
stands for:
Frequency — How often you do physical in a week
Intensity How hard you are working while performing the activity
Time Haw long you are doing the activity
Type — What type of activity you are doing
Later in this in this module, you will learn how to apply the FITT principle to the various components of
physical fitness such as cardiovascular-respiratory endurance (aerobic power), body composition, and vascular
fitness (strength, muscular endurance, and flexibility). First, you have to learn the common intensity indicators
for physical activities. Here are guidelines on how to measure the intensity of a physical activity and its
physiological indicators.

Cardiorespiratory Fitness Guidelines

According to exercise experts, one must burn Idea I50 to 400 calories per day and 1 calorie in a week in physical
activity in order to gain significant benefits in cardiorespiratory fitness. Table 4.1 shows the approximate number
of calories used per hour in different sports and activities. You may use the data in the table ta guide you in
selecting activities to engage in.
Here is how to use the table:
1. Use the column that is closest to your weight.
2. Increase the calories burned by 5 percent for every 10 pounds you weigh
above the listed figure in the chart.
3. For every 10 pounds you weigh below, decrease the calories burned by 5
percent.
4. Find the best way to burn calories using the FITT principle as guide.

Table 4.1 Approximate Number of calories used for selected physical activities
Source: Human Kinetics, 2010

 Frequency
For you to see progress in cardiorespiratory fitness, it is recommended that you do
aerobic exercises three to five days a week.

 Intensity
Most people target 6o to 8o percent of their HRR to experience HRF benefits
People who have just started their fitness program may see improvements in intensity
 level as low as 40 percent of their HRR. As they adapt to the intensity, they may being able to increase the
intensity gradually for expect significant

 Time
Here are the recommendations for physical activity and exercise:
1. Physical Activity - The WHO recommends that those aged 5-17
must get 6o minutes of physical activity per day. Greater than 60 minutes will give additional health benefits. Most
of these activities should be aerobic exercises.
2. Exercise - The minimum is 30 minutes per day (60 minutes as per the WHO guideline is better) of moderate to
vigorous physical activity (MVPA). It is also acceptable to do shorter sessions of 10-minute exercises several times
within the day.

 Type
Any type of rhythmic activity that can be sustained continuously for at least 20
minutes and uses large muscle groups is recommended. Examples of such activities
are brisk walking, cycling, and Swimming. Some high-intensity anaerobic activities
can also be included like sprinting and weight training. cardiovascular fitness benefits.
Muscular Strength and Endurance Guidelines.
 It is important to develop a program that works for you and increases your muscular
strength and endurance. Your strength training program exercises should center on major
muscle groups: back, shoulders, chest, arms, hips, legs, and abdominal muscles. As you lift,
maintain normal breathing; do not hold your breath. You need to inhale on the easier part of
the contraction, and exhale on the harder part. Consider the class bench press, for example,
When you push the weight up, you need to exhale.
Conversely, you need to inhale when you are lowering the weight. Holding your breath
while lifting weights can make you pass out, which can be especially dangerous if you are in
the middle of lifting a weight overhead.

The FITT principle can easily be used to create a well-rounded and effective muscular
Strength and endurance program.

 Frequency

Exercise each muscle group for two or three nonconsecutive days per week. You
Can exercise arms, chest, and shoulders one day, and legs, trunk, and back the next
Make sure you give a muscle group at least 48 hours of rest before working it out again
To avoid injuring the muscles from overuse. Remember, muscles become stronger
During the rest and recuperation phase. If you do not give your muscles a chance to
Rest, they will not recover fully; consequently, the risk of injury increases.

 Intensity

The overload principle states that muscle adaptation has to be continually

Overloaded for development to continue. This means you need to load the muscle
More than it is used in order to have the training benefits desired. You can adjust the
Intensity of strength-training exercises by varying the amount of weights you lift, the
Number of repetitions. Or the speed by which you Perform the exercise. Depending on your goal and
capability and based on your self-assessment, you can do two to four sets of an exercise with 10-12
repercussions for each set. You can adjust the number of sets and repetitions accordingly as well.

Three training goals can influence the number of repetitions:

1. Increase muscular strength and power

2. Increase muscle mass by enlarging muscle fibers (hypertrophy)
3. Increase muscular endurance (toning)

There is no magic number for the amount of weight you should start with. The right weight depends on
the training goals and current fitness status. One way to figure out the right amount of weight appropriate
for you is to base it on a percentage of the one-repetition maximum, also known as 1RM. This is the
maximum amount of weight one can lift for no more than one full repetition. It is recommended that you
lift varying amounts of weights based on different percentages of your IRM to reach
various training goals.

 Goals

1. Strength and power - Your training goals determine the intensity of your exercise. If you want to
work on your strength and power, you should do 6 or fewer repetitions at 70 to 90 percent of your
1RM.
2. Hypertrophy - Do 6 to 12 repetitions at 67 to 85 percent 1RM.
3. Muscular endurance - Do more than 12 repetitions at less than 67 percent of your 1RM.
  Alternative
An easier alternative to determine the intensity of physical activity without getting the 1RM for each
exercise is to use the Borg RPE scale. An initial RPE rating of 12 to 13 is recommended, eventually
working up to a rating of 15 or 16. For weight training goals, a target RPE of 19 or 20 1s
recommended. As with the RM it is important to establish the target RPE for each training exercise
and environment.

 Time

According to the World Health Organization (2014), muscle and bone Strengthening activities should be
incorporated with MVPA at least three times per week.

 Type

Perform a minimum of 8 to 10 exercises to train all the major muscle groups of the Body: back,
shoulders, chest, arms, hips, legs, and abdominal muscles. Do not train the same muscle groups for
consecutive days; instead, make sure that you give each muscle group at least 48 hours to rest and
recuperate.

Flexibility Guidelines

The best way to improve flexibility is to do regular stretching exercises. Similar to focusing on major
muscle groups for strength training, you need to stretch the muscles of the back, shoulders, Chest, arms,
hips, legs, and abdomen. As with cardiorespiratory and muscular strength and condition programs, the
FITT Principle can be used to create a safe and effective stretching program.
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Diaz College
Tanjay City, Negros Oriental
Senior High School Department
Physical Education and Health
(Worksheet for 3 weeks)

Name: __________________________ Gr. And Sec.: ___________

I. Instructions: Apply the Design Thinking Method "Roses, Thorns, and Buds" It is a
processing and reflection method that separates a concept that will be used for
discussion Rose is for positive concept of the given topic, Thorns" is for the problems
encountered in the topic, and "Buds" is for the possible solutions to the problem(s).
Present the output in a class discussion. Provide personal understanding in each
category

Roses - What are the benefits of sports training?

-
Thorns - What are the problems of engaging into a sports training
-

Buds - What are the possible output of sports training

-

II. Essay

1. Why is being flexible a requirement in any type of job?

III. Explain each in your own words and provide examples.

1. Frequency –

2. Intensity –

3. Time –

4. Type –