HEALTH OPTIMIZING PHYSICAL EDUCATION 3

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PHYSICAL EDUCATION AND HEALTH I – 1ST SEMESTER- MODULE 3

CHAPTER 2 EXERCISE PROGRAM DESIGN
Lesson: PRINCIPLES OF EXERCISE TRAINING
Learning Outcomes: At the end of this chapter, the students should be able to:
a. Self-assesses health-related fitness (HRF).Status, barriers to physical activity assessment participation
and one’s diet.
CONCEPT/GENERALIZATIONS
Fitness standards are higher than health standards. People can get fit by becoming more active. However, you
need to practice caution because doing more is not exactly doing it right. There are safe and effective
principles of exercise training that can help you improve and sustain your improvements while avoiding injuries.
The following principles are important in designing an exercise program.
1. Principle of Overload- This principle states that the body must work harder than what it is used to in
order for it to adapt. It implies that exercise is a controlled form of stress that will stimulate the body to
become stronger.
2. Principle of Progression- It states that the body should experience a gradual increase in workload. The
body should be given an ample time to recover and get used to the new workload. The rate at which the
body adapts varies from one individual to another.
3. Principle of Specificity- this principle states that the body will adapt specifically to the workload it
experienced. It implies that improvements in fitness level will be limited to the activities that one is
performing. The application of this principle is not only on the movement or activity performed but to the
intensity at which is performed.
4. Principle of Individuality- It states that no two persons are the same and their rate of adaptation to the
same workload differs. This principle emphasizes the need to create an exercise program that is
individual-specific.
5. Principle of reversibility- The adaptations that take place as result of training are all reversible. While an
exercise program requires rest for the body to recover, too much rest may be counterproductive.. The
principle of reversibility is another way of stating the principle of disuse.
Guidelines in Determining Fitness Goals
1. Write short-term and long-term performance goals-Short term is something that can be achieved in
6 to 8 weeks while long term goal is something that can be achieved in 6 months or more.
2. Set realistic goals-It is important that goals are attainable in the given period.
3. Write specific goals-Write a goal for each fitness component instead of writing a general one. Focus
on what has to be done.
4. Write a fitness contract- it is a concrete commitment. This will makes you accountable for the
consequences of your actions.
SMARTER Objectives in setting fitness goals
Objectives Description Goal
S SPECIFIC What, Why, Who, When., and how Exercise 30 mins. at
? You should have a definite direct target least 3 times a week.
objective.
M MEASURABLE Objectives should be measurable to truthfully Able to run 30 mins.
gauge your goal. Without stopping
A ATTAINABLE/ACHIEVABLE Goals should be stimulating, neither too Finish 5k fun run in 30
comfortable mins. Or less
R REALISTIC Goals should be attainable given the Compete in 10k event in
resources, effort, and time. 6 months
T TIME Goals must be timely, helpful and attainable Lose at least 5 kls. In 3
in a period of time months
E EXCITING Goals must be motivational and encouraging Learn how to swim and
to level up and improve ride a bike to join the
triathlon club
R RECORDED Evaluate the workout you have done, its Increase the distance by
regularity, moderation and time given and the running 10% every 2
progress made with the type of training weeks

Lualhati Fernando-Callo, Peter Fermin Dajime Physical Education and Health V1 RBS Inc. 2016 Prepared by: Rodel F. Fontamillas
How to evaluate fitness level
There are several basic tests that can be performed to evaluate health-related fitness level. A word of caution:
make sure to seek medical clearance and follow safety precautions (doing warm-up and wearing proper attire)
before performing a test.
1. One mile run- a popular tests to assess cardiovascular endurance. Running track and a stopwatch is all
that needed. The goal is to finish the distance with the fastest time possible.
2. One minute push-up- a test that assesses muscular fitness of the muscles in the upper torso. The goal is
to perform the most number of correct repetitions in one minute.
3. One minute Curl-up-this test aims to assess the muscular fitness of the muscles in the abdominal area. It
should perform in pairs and with the correct in technique. The goal is to perform the most number of
correct repetitions in one minute.
4. Sit and Reach-test evaluates the flexibility of the hip and the hamstring area. The goal is to reach forward
by bending the trunk. A meter stick is positioned at the spot where the fingers touch the floor.
5. Body Mass Index-A key index for relating weight to height. BMI is a person's weight in kilograms (kg)
divided by his or her height in meters squared.

EVALUATION
A. Identify the following principles of training exercise as Overload, Progression, Specificity, Individuality
and Reversibility.
1. If you were training for a 10km run, you might start by going for two 30 minutes run a week. You could
then increase the time you run for by 3 minutes each week.
2. If a football player’s goal is to improve upper body strength, he would continue to increase training
weight loads in upper body exercises until his goal was achieved.
3. Athletes have different performance goals, fitness attributes, lifestyle and nutritional preferences; they
respond to exercise and its physical and social environments in their own unique way.
4. This principle believe that I you don’t use it, you lose it.
5. To be a good cyclist, you must cycle; a runner should train by running and a sprinter would train on
speed. A long distance runner on cardiovascular endurance.

B. Encircle the letter of the correct answer.

1. What do you think is the advantage of physical activity?
a. Improve quality of life b. Outlet of stress
c. Decrease chronic diseases d. All of the above
2. Which principle of training exercise states that the body will adapt specifically to the workload it experienced.
a. Overload b. Specificity c. Progression d. Individuality
3. BMI is best described as the:
a. conversions of heavy a person is b. a key index to evaluate body composition
c. an accepted tool to determine a person’s health d. measurements of how healthy a person
4. It is a test use to assess cardiovascular endurance.
a. Sit and reach b. curl-ups c. One mile run d. push-ups
5. BMI is a ratio of a person’s weight to his or her __________.
a. waist b. Activity level c. Basal metabolic rate d. Height
6. Which of the following best describe the result of exercise?
a. Breathing rate is decreases, increases oxygen flow to the muscle
b. Breathing rate is increases, increases oxygen flow to the muscle
c. Breathing rate decreases to reduce oxygen flow to muscles
d. Breathing rate decreases to increase carbon dioxide flow to muscles
7. This test aims to assess the muscular fitness of the muscles in the abdominal area.
a. Sit and reach b. one minute curl-ups c. One mile run d. 1 min. push-ups
8. A test use to evaluate the flexibility of the hip and the hamstring area.
a. Sit and reach b. one minute curl-ups c. One mile run d. 1 min. push-ups
9. One of the objectives in setting fitness goal which should be attainable given the resources, effort, and time.
a. realistic b. measurable c. time d. attainable
10. A principle that implies exercise is a controlled form of stress that will stimulate the body to become
stronger.
a. Overload b. Specificity c. Progression d. Individuality

Lualhati Fernando-Callo, Peter Fermin Dajime Physical Education and Health V1 RBS Inc. 2016 Prepared by: Rodel F. Fontamillas