HOPE 1 MODULE 2 Principles of Training 101 1

HOPE 1
Governor Pack Road, Baguio City, Philippines 2600

Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
442-2564; 442-8219; 442-8256; Fax No.: 442-6268 Grade Level/Section: Grade 11
Email: email@uc-bcf.edu.ph; Website: www.uc-bcf.edu.ph
MODULE 2 Subject Teacher:
1
HOPE 1
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Good day UCians! This module will help you understand the following concepts
about Principles of training and FITT:
Lesson 1: Principles of training

Lesson 2: FITT
Lesson 3: Circuit Training
Learning Objectives
Through discussions and differentiated activities, the students should be able:
a. understand different concepts under the principles of a training program,

b. apply the different principles of training in coming up with their daily activity
log.
c. demonstrate the different exercises listed on their daily activity log.
Before we continue, let us assess first your prior knowledge about our topic. Let
me see if you could answer the following questions:
PRETEST
Directions: Read each statement below carefully. Place T on the space provided
before the number if you think the statement is TRUE. Place an F if you think the
statement is FALSE.
_____ 1. The purpose of principles of training is for effective training.
_____2. FITT stands for Frequency, Intensity, Time and Team.
_____3. Adaptation occurs during the training.
_____4. Variance is simply variation of training exercise
_____5. There are 3 principles under FITT
Excellent! I guess you answered the items based on your own ideas and
understanding. Now, you are ready to learn and discover more about
Principles of Training.
2
HOPE 1
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Lesson 1
Principles of Training of a Training
In order to maximize the potential of an individual in terms of physical activity

they must follow basic training principles which they should consider in coming
up with their own training Plan or activity log. It will help them have the right work
load during training and have a faster and effective result. These principles will
help them have a specific requirement and goal that they should achieve in
every training session.
Here are the seven Principles of a Training Program:
1. Specificity
➢ This principle relates to the type of training
that you do. It should be specific to you
and your sport.
➢ The training that you are doing should

focus on improving a specific ability/skill
that is needed in the sport.
2. Adaptation
➢ The body will react to the training loads

imposed by increasing its ability to cope
with those loads. Adaptation occurs
during the recovery period after the
training session is completed.
➢ Over time the body becomes

accustomed at a given level of physical
activity. This adaptation results in improved
efficiency, less effort and less muscle
breakdown at that level.
3
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Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
3. Overload and Progression
➢ To increase strength and endurance,

you need to add new resistance or
time/intensity to your efforts. This
principle works in concept with
progression.
➢ In order to progress and improve our

fitness, we have to put our bodies
under additional stress. Applying this
training principles will cause long-term
adaptations, enabling our bodies to
work more efficiently to cope with this
higher level of performance.
4. Variance
➢ Try to vary your training, to keep you

interested and to give your body a
different challenge. Remember a change
is as good as a rest.
➢ Variance is simply variation of training

exercise; Athletes do this for them to lose
familiarity during training.
5. Reversibility
➢ Basically, if you stop training then the
improvements you have made will be
reversed. If you are ill or have a holiday
and do not train for a period of time
(even as little as a week) you may not
be able to resume training at the point
where you left off.
➢ Reversibility is simply not engaging in
training.
6. Individuality
➢ Everyone is different and responds
differently to training. Some people are
able to handle higher volumes of
training while others may respond
better to higher intensities. This is based
on a combination of factors like
genetic ability, predominance of
muscle fiber types, other factors in your
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Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
life, chronological or athletic age, and mental state.

➢ Training must be related to the athlete's age and gender, their injury
status and fitness level. Any training that fails to be relevant to the
individual will fail to motivate the athlete and will prove to be
unsuccessful in the long term.
7. Rest and recovery

➢ The body cannot repair itself without
rest and time to recover. Both short
periods like hours between multiple
sessions in a day and longer periods like
days or weeks to recover from a long
season are necessary to ensure your
body does not suffer from exhaustion or
overuse injuries.
➢ Athletes often neglect this. At the basic
level, the more you train the more sleep
your body needs, despite the
adaptations you have made to said
training.
Lesson 2
F.I.T.T Principle
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
are doing, how hard you are working, your fitness level, and your
exercise goals.
Intensity- has to do with how hard you work during exercise. How
you can change the intensity depends on the type of workout you
are doing.
5
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Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Time- the next element of your workout plan is how long you
exercise during each session. There is no one set rule for how long
you should exercise, and it will typically depend on your fitness level
and the type of workout you are doing.
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.
Lesson 3
Circuit Training
Circuit training is a style of workout where you engage into cycle of different
exercises. These exercises mainly focus on muscular strength, muscular
endurance and cardiovascular endurance.
Listed below are the samples of exercises which can be done in a circuit
training.
Circuit 1:
Perform 30 seconds of continuous exercises and 1 minute of rest/interval in
between exercises.
Inchworm Exercise
1. Start in a standing position.
2. Reach your arms down toward the ground, you

can bend your knees if needed to get your palms flat
on the floor.
3. Walk your hands away from your

feet entering a plank-like position
4. Walk your hands back toward feet

and stand up.
Jumping Jacks
1. Stand upright with your legs together, arms at your
sides.
2. Bend your knees slightly, and jump into the air.
3. As you jump, spread your legs about shoulder-width

apart. Stretch your arms out and over your head.
4. Jump back to starting position.
6
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Plank
1. Get in the pushup position, only put your
forearms on the ground instead of your hand.
2. Tighten your abs, squeeze your glutes and keep

your body straight from head to heels
3. Hold for about 30 seconds or more.
Modified Burpees
1. Start standing with your feet about hip-width
apart and your
arms down by your sides.
2. Bend down and place your palms on the floor in
front of your feet. As soon as your palms make
contact with the floor, jump your feet out behind
you to assume the high-plank position.
3. Hop your feet closer to your hand, make sure
the knees are in line with ankles
4. Jump into the air, hands up overhead.
5. Return hands to the ground and hop feet back
into high-plank position.
Mountain Climbers
1. Get into a high plank position
2. Pull one knee up towards or closer to your chest

or hand.
3. Switch legs, pulling one knee out and bringing

the other knee in.
4. Continue alternating the movement
Circuit 2:
Perform 30 seconds of continuous exercises and 1 minute of rest/interval in
between exercises.
High Knees
1. Stand with your feet hip-width apart. Lift knee to

your chest.
2. Switch to lift your right knee to your chest.
3. Continue the same movement, alternating legs

and moving in a sprinting or running pace.
7
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Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
Tuck Jumps
1. Start with your feet shoulder width apart and should
be on a chest up position.
2. Drive your arms up and push off the floor
3. Pull your knees toward your chest.
Step Up
1. Walk up to one step of the stairs or a chair facing in

front of you.
2. You should be at least with two feet away from the
step or a chair.
3. Next, step your right foot up while looking straight
ahead.
4. Step your left foot up followed by putting your right
foot down to the ground.
5. Repeat this process for about 30 seconds or more.
Leg Raise Circles
1. Lie down in a supine position with your

feet together and your arms on the side.
2. Raise both legs at about 2-3 feet

above the ground.
3. Start moving both legs in a clockwise direction for

15 seconds and counter clockwise for 15 seconds.
Push up Plank
1. Start out in a high plank position.
2. As you inhale lower right elbow down followed by the left

elbow, then exhale to push up with the right arm, then the
left to return to your plank position.
3. Inhale to lower the body down forming a 90-degree

angle of elbow and as you exhale press the floor away
8
HOPE 1
Tel. Nos.: (+6374) 442-3316, 442-8220; 444-2786;
References:
• Gaal, M. (2012). 7 Principles for exercise and sport training. USA TRIATHLON.
Retrieved on March 13, 2021from https://www.teamusa.org/USA-
Triathlon/News/Blogs/Multisport-Lab/2012/August/28/7-Principles-of-Exercise-and-
Sport-Training
• Walden, M. (2021). Principles of training. Teach PE. Retrieved on March 14,

2021from https://www.teachpe.com/training-fitness/principles-of-training
• Principles of training and FITT. Retrieved on March 14,2021 from

https://www.workoutaustralia.com.au/news/principles-of-training-fitt
• Anonymous. (2018). Principle of training FITT. Workout Australia. Retrieved on

March 14, 2021: https://www.workoutaustralia.com.au/news/principles-of-
training-fitt
• Home Base. (2020). Fitness education: The F.I.T.T principles. Home Base Veteran
and Family Care. Retrieved on March 15, 2021:
https://homebase.org/news/fitness-education-the-f-i-t-t-principle/Image Address
Image references:
• Retrieved on March 15, 2021 from
https://www.pinterest.ph/pin/75435362499396057/
• Retrieved on March 15, 2021 fromhttps://www.freepik.com/free-

vector/illustrated-flat-dance-fitness-home_12811092.htm






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HOPE 1

Governor Pack Road, Baguio City, Philippines 2600

MODULE 2 Subject Teacher:

MODULE 2 Subject Teacher:

Lesson 1: Principles of training

a. understand different concepts under the principles of a training program,

_____2. FITT stands for Frequency, Intensity, Time and Team.

_____3. Adaptation occurs during the training.

_____4. Variance is simply variation of training exercise

_____5. There are 3 principles under FITT

MODULE 2 Subject Teacher:

In order to maximize the potential of an individual in terms of physical activity

Here are the seven Principles of a Training Program:

➢ The training that you are doing should

➢ The body will react to the training loads

➢ Over time the body becomes

MODULE 2 Subject Teacher:

3. Overload and Progression

➢ To increase strength and endurance,

➢ In order to progress and improve our

➢ Try to vary your training, to keep you

➢ Variance is simply variation of training

MODULE 2 Subject Teacher:

life, chronological or athletic age, and mental state.

7. Rest and recovery

Understanding the F.I.T.T. principle helps

Frequency- the first thing to set up with your workout plan is

MODULE 2 Subject Teacher:

2. Reach your arms down toward the ground, you

3. Walk your hands away from your

4. Walk your hands back toward feet

2. Bend your knees slightly, and jump into the air.

3. As you jump, spread your legs about shoulder-width

4. Jump back to starting position.

MODULE 2 Subject Teacher:

2. Tighten your abs, squeeze your glutes and keep

3. Hold for about 30 seconds or more.

1. Get into a high plank position

2. Pull one knee up towards or closer to your chest

3. Switch legs, pulling one knee out and bringing

4. Continue alternating the movement

1. Stand with your feet hip-width apart. Lift knee to

2. Switch to lift your right knee to your chest.

3. Continue the same movement, alternating legs

MODULE 2 Subject Teacher:

2. Drive your arms up and push off the floor

3. Pull your knees toward your chest.

1. Walk up to one step of the stairs or a chair facing in

Leg Raise Circles

1. Lie down in a supine position with your

2. Raise both legs at about 2-3 feet

3. Start moving both legs in a clockwise direction for

1. Start out in a high plank position.

2. As you inhale lower right elbow down followed by the left

3. Inhale to lower the body down forming a 90-degree

MODULE 2 Subject Teacher:

• Walden, M. (2021). Principles of training. Teach PE. Retrieved on March 14,

• Principles of training and FITT. Retrieved on March 14,2021 from

• Anonymous. (2018). Principle of training FITT. Workout Australia. Retrieved on

• Retrieved on March 15, 2021 fromhttps://www.freepik.com/free-

• Retrieved on March 15, 2021 from

• Retrieved on March 15, 2021 from

• Retrieved on March 15, 2021 from

• Retrieved on March 15, 2021 from