PHILIPPINE STATE COLLEGE OF AERONAUTICS

Institute of Liberal Arts and

Sciences Physical Education Area
Learning Module 4: Training
Principles

LEARNING MODULE 4:

Training Principles

Prepared by:
NUR KHAN D. UMPA
Instructor
Physical Education Area

nkd.umpa1 |Page
 TABLE OF CONTENTS

TITLE REFERENCE PAGE

NO.
Honesty Clause and Informed Consent 4
Learning Outcomes 5
The FITT Principle 1&2&3 6-9
Basic Principle of Training 1&2&3 11-13

TIME COMMITMENT FOR THIS MODULE

READING MATERIALS TIME

The F I T T Principle 30mins.
Basic Principle of Training 20mins.

ACTIVITIES
Word Hunt 15mins
Matching Type 15 mins.
Fitness Update 1 hour

VIDEO MATERIALS
https://www.youtube.com/watch?v=yAFb0vxopmc 10 mins.

SUPPLEMENTAL VIDEOS
Warm-up Exercise 15 mins.
Suggested Exercises _Basic, Intermediate, Advance) 1 hour
 TABLE OF REFERENCES
REFERENCES NO.
Manual of Physical Education 11 Physical Fitness Pituk. J 1
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for- 2
greatworkouts
PE 1 Physical Fitness in the Challenging World Flordeliza et.al 2014 3

TABLE OF FIGURES
REFERENCES FIGURE
NO.
https://www.pinterest.ph/pin/347762402455830161/ 1
 HONESTY CLAUSE

As members of the academic community, the students are expected to recognize and uphold
standard of intellectual and academic integrity. The state college assumes that as a
basic and minimum standard of conduct in academic matters, the students should be honest
and that they submit for the credit the products only of their own efforts.

INFORMED CONSENT FOR EXERCISE PARTICIPATION

I desire to engage voluntarily in the exercise program for Physical Education 1- Physical Fitness and
Wellness in order to attempt to improve the level of my fitness. I understand that activities are designed
to place a gradually increasing workload on the cardiorespiratory system and to thereby attempt to
improve its function. The reaction of the cardiorespiratory system to such activities can’t be predicted
with complete accuracy. There is a risk of certain changes that might occur during the following
exercise.
These changes might include abnormalities of blood pressure or heart rate.

I understand that the purpose of the exercise program is to develop and maintain cardiorespiratory
fitness, body composition, flexibility, and muscular strength/endurance. A specific exercise plan will be
given to me, based on my needs and interests and my doctor’s recommendations. All exercise programs
include warm -up, exercise at target heart rate, and cool-down (except for muscular strength and
endurance training, in which target heart rate is not a factor). The programs may involve participation
in exercise fitness, rhythmic aerobic exercise, or choreographed fitness classes; or calisthenics or
strength training. All programs are designed to place a gradually increasing workload on the body in
order to improve overall fitness and muscular strength. The rate of progression is regulated by exercise
target heart rate and/or perceived effort of exercise.

I understand that I am responsible for monitoring my own condition throughout the exercise program,
and should any unusual symptoms occur, I will cease my participation and inform the instructor of
the symptoms.

In signing this consent form, I affirm that I have read this form in its entirety and that I understand the
nature of the exercise program. I also affirm that my questions regarding the exercise program have
been answered to my satisfaction.

In the event that a medical clearance must be obtained prior to my participation in the program, I
agree to consult my physician and obtain written permission from my physician prior to the
commencement of any exercise program.

CONFORME: DATE:
Signature over Printed
LEARNING OUTCOMES

Course Learning Outcomes (CLO)

Module Learning Outcomes (MLO)

CLO 3. Demonstrate deep Topic Learning Outcomes
understanding, knowledge and
competency in exercises and fitness (TLO)
strategies needed to perform a
variety of physical activities
throughout a lifespan.
CLO 7. Evaluate the need for and MLO 1. Identify the F.I.T.T.
process the ability to engage in life- Principles
TLO 7 Remembering and
long learning. MLO 2. Analyze the Law of
CLO 8. Apply the information about the Specificity Discussion of Training
importance of fitness, health and MLO 3. Discuss the Principles
nutrition throughout a person’s lifespan. Progression and Regression
CLO 9. Display interest in monitoring the
Principles TLO 8 Apply the F.I.T.T
level of Physical Fitness and Wellness Principle, Progression and
MLO 4. Apply the F.I.T.T.
CLO 10. Manifest a commitment to
Principle in Physical and Regression
maintain or develop one’s fitness and
wellness level. Healthy Lifestyle Log
CLO 11.Gain an appreciation for making
healthy lifestyle choices
 INTRODUCTION

The FITT Principle in Exercise

For an exercise program to be effective, the principle call “FITT” must be considered.

Understanding the F.I.T.T. principle helps you create a workout plan that will be more effective
in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise.
These are the four elements you need to think about to create workouts that fit your goals and
fitness level. Learn how the F.I.T.T. principle works.

Frequency

The first thing to set up with your workout plan is frequency—how often you will exercise. Your
frequency often depends on a variety of factors including the type of workout you're doing, how
hard you're working, your fitness level, and your exercise goals.

This principle refers to the numbers of exercise session in a week. Most exercise programs are
done for at least 3 times a week with at least 36 to 48 hours of rest in between exercise to allow
the body to recover, thus preventing injuries and over fatigue. Those with higher fitness level
tend to exercise for five times a week but vary the intensity or difficulty of each exercise session
to prevent overtraining.

Suggested Exercise:

Cardio Workouts

Cardio workouts are usually scheduled more often. Depending on your goal, guidelines
recommend moderate exercise five or more days a week or intense cardio three days a week
to improve your health.

If you want to lose weight, you'll want to work up to more frequent workouts, often up to six
or more days a week.
Strength Training

The recommended frequency for strength training is two to three non-consecutive days a week.
You should have at least one to two days between sessions.

Your frequency, however, will often depend on the workouts you're doing, because you want
to work your muscles at least two times a week. If you do a split routine, like upper body one
day and lower body the next, your workouts will be more frequent than total body workouts.

Intensity

Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you're doing. The activity can be light, moderate or
heavy depending on the capability of the person. It also depends on the phase and mode of
exercise as well as the person’s age or even injuries. Selection of proper exercise intensity is
an important thing to consider before starting a workout. The exercise should be maintained
on a proper target heart rate range for it to be effective. Such range is helpful in overloading
the muscle, lungs and heart that leads to an improvement of their functions.

The Karvonen’s Formula is one of the most practical and effective method in calculating the
THR range. It utilizes the person’s maximum heart rate (MHR), resting heart rate (RHR), and
heart rate reserve (HHR), to determine the THR. The heart rate reserve (HRR) is difference
between MHR and RHR.

Figure 1. Karvonen Formul

Time
The next element of your workout plan is how long you exercise during each session. There isn't
one set rule for how long you should exercise, and it will typically depend on your fitness level
and the type of workout you're doing. Cardio Workouts

The exercise guidelines that suggest 30 to 60 minutes of cardio but the duration of your workout
depends on what you're doing. If you're a beginner, you might start with a workout of 15 to 20
minutes. If you're doing steady-state cardio, such as going for a run or getting on a cardio
machine, you might exercise for 30 to 60 minutes.

Strength Training

How long you lift weights will also depend on the type of workout you're doing and your
schedule. For example, a total body workout could take up to an hour, whereas a split
routine could take less time because you're working fewer muscle groups.

Type

The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to manipulate
to avoid overuse injuries or weight loss plateaus. Choosing the type of exercise is essential in
accomplishing the desired fitness goal.

Cardio Workouts

Cardio is easy to change, since any activity that gets your heart rate up counts. Running, walking,
cycling, dancing, and the elliptical trainer are some of the wide variety of activities you can
choose. Having more than one go-to cardio activity is the best way to reduce boredom, and your
body needs variability along with progressive overload.

Strength Training

Strength training workouts can also offer variety. They include any exercise where you're using
some type of resistance (bands, dumbbells, machines, etc.) to work your muscles. Bodyweight
exercises can also be considered a form of strength training.

You can easily change the type of strength workouts you do, from total body training to adding
things like supersets or pyramid training to liven things up
 How to Use F.I.T.T.

The F.I.T.T. principle outlines how to manipulate your program to get in shape
and get better results. It also helps you figure out how to change your
workouts to avoid boredom, overuse injuries, and weight loss plateaus.

For example, walking three times a week for 30 minutes at a moderate pace might be a great
place for a beginner to start. After a few weeks, however, your body adapts to these workouts
and several things may happen:

• You burn fewer calories: The more you workout, the easier it is to do the
exercises because your body becomes more efficient.
• Weight loss stalls: Your new workouts may lead to weight loss, but when you
weigh less, you expend fewer calories moving your now-smaller body.
• Boredom sets in: Doing the same workout for weeks or months on end can get
old, eating into your motivation to exercise.

It's at this point you want to manipulate one or more of the F.I.T.T. principles, such as:

• Changing the frequency by adding another day of walking

• Changing the intensity by walking faster or adding some running intervals
• Changing the time spent walking each workout day
• Changing the type of workout by swimming, cycling, or running.

Even just changing one of these elements can make a big difference in your workout and in how
your body responds to exercise. It's important to change things up on a regular basis to keep your
body healthy and your mind engaged.
 ACTIVITY #1 TIME ALLOTMENT: 15 MINUTES

WORD HUNT

Direction: Look for the words inside the box by encircling the jumbled word/s. These words are
related to FITT Principle. You only have 15 minutes to finish the activity

FREQUENCY INTENSITY
TIME TYPE WORKOUT TRAINING
CARDIO GOAL STRENGTH PRINCIPLE

P R I N C I P L E T
W O R K O U T O O R
N O B B Q P U I G A
B L E B L I D O I I
J A M L E R I O N N
M O A X A R C I T I
L O V C H T I M E N
G R I N C I P L N G
N H U R K I F I S D
S T R E N G T H I O
M A N A G E P Y T T
F R E Q U E N C Y P
 BASIC PRINCIPLES OF TRAINING

Let’s be real, the body isn’t a big fan of any form of change on any level. In fact, the human body
is actually quite acquiescent to growth and change and at the same time, will fight tooth and nail
against efforts to bring about said change. On a cellular level the body is highly adaptable and
efficient at making both negative and positive changes but it does not like change that seeks to
shed excess body fat or add muscle and it will protect itself by putting on more fat and resisting
muscle growth.

The body functions by the integration of muscular systems. Think about it: we walk, we chew,
we breathe, we have bowel movements, our heart beats, we talk, we blink, etc…and any
dysfunction within this system of muscles creates malfunctions and prevents these activities from
carrying out their normal function.

So, when we put our bodies under the stress of exercise, we engage all of these muscular
systems. And since muscles require a LOT of energy, they require a healthy and steady supply
of oxygen and nutrients, we, as trainers, novices, and athletes, want to take advantage of these
resources.

In the study of exercise science, there are several universally accepted scientific exercise training
principles that must be followed in order to get the most from exercise programs and improve
both physical fitness and sports performance.

These rules apply to all athletes from beginners to elite competitors. Of course, you don't need
to follow every one of them all the time, but if you want to get in better shape, improve your
sports performance, get better at a particular fitness discipline, or avoid stalling and back-slides,
these fundamental rules are the hidden force behind your ability to change your fitness level.
Specificity

Specificity of training mean that you are only doing certain kinds of exercise that will enhance a
specific body part. Like when you are doing a sit up, your body will adapt to bench presses
because the program is for the abdominals. It is better to alter your work out for a certain period
of time so that the body will easily adapt in different work out programs that you perform for
different body parts. The stresses that are applied to the body in training must be the same as
those experienced in your chosen sport or adventure. For example, if you’re planning to really
get into walking or cycling and only have a limited amount of time to train, then you must spend
time on those disciplines and not on other sports like squash or tennis.
If you’re planning to use walking or cycling as part of a general fitness programme this
principle is nothing for you to worry about. If you are going to focus on walking or cycling
only, then it’s something you should be very aware of.

Progression
Progression means that the training program gradually increases as you adapt to the certain
kinds of load that you are doing.

This is all about the need to gradually increase the workload that you put your body through. It
is essential to combine training and rest whilst at the same time increasing the stress that the
body is put through. This so-called ‘stress’ is a combination of the frequency, duration and
intensity of the workout.
Progression is all about small increments. It is not a case of doing a two hour walk one day and a
five hour walk a couple of days later. You should only progress gradually, by around 5-10 per
cent at a time. The safest approach is to increase your weekly activity by no more than five per
cent.

Regression
Reversibility Performance and physical adaptations can deteriorate if training stops. This is
also known as regression. A rugby player may have to stop training for a while due to injury.
Rest
It is very important for an individual, especially for the ones involved in a strenuous activity. It
takes 24 or 48 hours after exercise for the muscle to repair its damage.
The rest periods between physical training are just as important as the training itself, as muscle
damage is repaired and waste is metabolized during these times. The optimum recovery time is
between 24 and 48 hours after exercise. Recovery also can be achieved by alternating more
difficult training days with easier training days, or alternating muscle groups so you're not
working the same muscles continually. Improper recovery can lead to muscle fatigue, increasing
the potential for subsequent injuries.

VIDEO TIME!

See Video Link for the discussion of F.I.T.T Principle https://www.youtube.com/watch?

v=yAFb0vxopmc
 ACTIVITY # 2 TIME ALLOTMENT: 15 MINUTES

MATCHING TYPE. Match the column A to column B by writing the LETTERS of the correct answer on
the spaces provided at the left.
COLUMN A COLUMN B

1. Frequency a. depends on how hard you work during

exercise

2. Intensity b. Reversibility Performance and physical

adaptations can deteriorate if training stops.

3. Time c. mean that you are only doing certain kinds of

exercise that will enhance a specific body part.

4. Type d. The body functions by the integration

of muscular systems.

5. Specificity e. depends on a variety of factors including

the type of workout you're doing

6. Progression f. In order to get the most out of your training you have to obey this.

7. Regression g. depends on how long you exercise

during each session

8. Rest h. activity requiring physical effort, carried out to sustain or improve health and fitness.

9. Exercise i. It is very important for an individual,

especially for the ones involved in a strenuous
activity. It takes 24 or 48 hours after exercise for
the muscle to repair its damage.

10. Training Principle j. means that the training program gradually

increases as you adapt to the certain kinds of
load that you are doing

k. to avoid overuse injuries or weight loss

plateaus
 ASSESSMENT: MIDTERM PERIOD

FITNESS UPDATE!

Exercise WEEK
(INTERMEDIATE) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push up Wide
Squat
Burpees

Step Test

Planking

Exercise WEEK
(INTERMEDIATE) Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Push up Wide
Squat
Burpees

Step Test

Planking

*Observe and Follow the specific instructions shown in the supplemental videos for the
execution of the exercises.
 ASSESSMENT:

Write an essay about your experience in a two-weeks intermediate exercise. You can attach
pictures while doing the exercise as an evidence. Follow the given format below.

Format: Times New Roman, Font 12, 1.5 spacing and Justified. Minimum of 500 words.

Rubrics: (source: https://www.slideshare.net/pjlynch/essay-assessment-rubric)