MODULE 4: TRAINING PRINCIPLES

Activity 4.1.: Time to Watch!

Click the links and watch the video. Try to answer the following questions after watching it.

1. What are the five recommendations to help improve your training program using progression
principle? Briefly describe each.

Frequency is about how often you do your training. For example is if you do workout for
2 days per week, making it 3 or more will give progression to your exercise.
Intensity is about the load of an exercise you can do. In terms of the progression
principle, it is about the change in load. For example is that at first, you can go with medium,
then for the next weeks you can go with hard.
Volume. The overall amount of activity accumulated over a certain period of time is
referred to as volume. For example is the variety or changes in sets or repetitions you do in
an exercise.
Duration refers to how long you execute an exercise or a workout. This is important in a
way because this improves the endurance of the body to do an activity. To add progress,
add more time.
Movement. Knowing proper movements and variety of movements is helpful to
progress. With this, you can properly execute the particular exercise or activity you want to
execute.

2. Will doing push ups improve one’s abdominal/core strength?

Yes it will but not immediately. It still needs variety of workout or activity to improve it
well. Since it’s the core, you need to do not only push ups to improve abdominal/core
strength.

Do You Remember?
We discussed muscular strength and muscular endurance in module 1; can you remember the
difference between them?

Muscular strength refers to how much force you can exert to lift a particular weight.
Muscular endurance refers to how long you can keep the amount of force you exert to lift
weight.

Activity 4.2. Lets Practice!

Get your pen and notebook, write the physical activities that you usually do for a day or every
day. Identify specific principle of training that you did.

Example:
Monday: Walking From Home to Supermarket (Activity)
Tuesday: Biking From Brgy. Sta. Monica to Brgy. Tagburos

Monday: Walking inside our home, doing Tuesday: Jogging from our home around
house chores (Activity) Bayan
Wednesday: Walking inside our home, Friday: Going for a walk
doing house chores (Activity) Saturday: Walk with friends
Thursday: Playing with my cousin (a Sunday: Doing house chores
toddler)

(I don’t these activities particularly on the corresponding days. I do them randomly)

LET US WRAP UP

Activity 4.3.
Try to answer the following questions:

1. For you, what do you think is the best training principles that best fits your fitness goals?

I think the FITT Principle best fit my fitness goals. I don’t want to be very muscular and at
the same time I am tired of myself being lean. Since I am the one who truly knows my
capabilities and range in doing activities, FITT Principle will best help me in my fitness goals.
I want to be the one to decide what I am going to do within the day and how often I am going
to keep doing it.

2. What did you observed from the sample training plans above? Are you ready to create your
own?

The sample training plans above is well organized and is specific. I think I am good to
go. I am ready to create my own training plan

3. What do you think is the importance of training principles?

The importance of a very well training program cannot be stressed. It will provide you an
idea of how a training program should be planned in order to be more effective and reduce
the risk of injury. The concepts of training can guide you in understanding the various types
of training and their impacts.
LET US ASSESS
To assess your understanding of the lessons in this module, try your best to answer the
questions below. Also, this is your time to create your own training plan based on the training
principles that we discussed.

Part I: Multiple Choice

Direction: Read the questions carefully and encircle the right answer.

1. Which of the following describes overload principle?

a. It indicates that overload should not be increased too slowly or rapidly if fitness is to
result.
b. Overload principle indicates the one must identify and train or overload a specific
fitness component to develop it.
c. Overload indicates that there is a need for variety to maintain your interest or
motivation and sustain participation.
d. Overload principle states that a greater than average load or intensity of the body is
needed for adaption or improved function and fitness to occur.

2. Which of the following is not correct?

a. Frequency : twice a week
b. Intensity: 70 % of your maximum heart rate
c. Time : 3 to 5 times a week
d. Type : Cardio

3. Which of the following does not apply for principle of reversibility, use, and disuse?
a. Overload must be applied gradually and steadily over an extended period.
b. An exercise overload must be imposed on the body systematically and continuously
to maintain a desired level of fitness.
c. After an overload, rest periods are necessary to allow the body to recover.
d. A fitness component deteriorates to a level that is equivalent to one's level of
physical activity

4. Which of the following training principle believes that you can lose 50% of your fitness gains
within two months after completely refraining from exercise or physical activity?
a. FITT
b. Individual differences
c. Reversibility, use and disuse
d. Variety

5. Which of the following training principle believes that it is important to keep written records
that document what you have accomplished in any given exercise session?
 a. FITT
b. Individual differences
c. Reversibility, use and disuse
d. Variety

Part II: Spot the Difference (10 points)

Direction: Find the connection of each training principles from each other. In order to do so,
make a diagram that shows the similarities and differences of each training principles. You can
choose what kind of diagram will you be using.

(https://www.canva.com/design/DAEyCnIvKOE/share/preview?token=sTxcvylD-
jL0p1_pa2yXVQ&role=EDITOR&utm_content=DAEyCnIvKOE&utm_campaign=designshare&ut
m_medium=link&utm_source=sharebutton)
Part III: Applying the Training Principles (15 points)
Direction: Create an exercise that you could follow for a day/days or week that show/s that you
apply any of the training principles. You can use as a basis for your plan, the examples that we
discussed. Film yourself while doing the exercises and upload it on our Google classroom.

Rubric for Video Log

Criterion Excellent 5 Good 4 Fair 3 Poor 2

Punctuality and The video was turned The video is turned The video is turned The video is turned
Effort on or before the due in on or before the in or before the due in late and displays
(20 %) date and exemplifies due date and shows date, but little to no effort.
best effort. some effort. displays little or not
effort.
Presentation/Or Explanation was very The video was Some could hear The video was
ganization of clear and organized. It spoken so most the video but it was presented but was
Output keeps the attention of could hear and was not very organized. very organized
(30 %) the viewer. somewhat The viewer can’t which resulted to
organized. It keeps keep on watching viewers not to watch
the attention of the the video for so the video.
viewer. long.

Performance Demonstration of Demonstration of Minimal The standards for

(50%) exercise was exercise was demonstration of demonstration of
followed according followed exercise was exercise was not
to standards. The according to followed followed.
execution of skills standards. The according to Execution of skills
are correct, and the execution of skills standards. The are not correct,
performer was able are somewhat execution of and the
to maintain brace correct, and the skills are performer was
position until the performer was somewhat not able to
end of the able to maintain correct, and the maintain brace
performance. brace position. performer wasn’t position all
able to maintain throughout the
brace position. performance. .