GROUP 1

PRESENTATION
Grino, Alliyah Vanns
Sumaway, Clauldette Aishe
Evangelista, Lyhan Kristal
Gaddi, Princess
De Leon, Princess Ivan
Perucho, Willy
Castillo, Mark Renz
Balik Aral:
Lesson 1:
Exercise, Eat, Excel!
Physical Fitness
Physical fitneess is a combination of
health fitness and body fitness. A
person who is free from illneesses and
can do physical or sports activities and
still has an extra energy to do more
activities is considered to be physically
fit.
What is Health
Fitness?
What is Health
Fitness and Body
Fitness?
Health Fitness
- Refers to your boday's ability to fight off diseases.

Body Fitness
- Refers to the ability to do strenuous physical or sports activities
without getting tired easily
What are the health-related
fitness?
What are the Body-related
fitness?
 Health-rlated fitness Body-related fitness

Agility
Cardiovascular endurance
Speed
Muscular endurance
Power
Flexibility
Coordination
Muscular strength
Balance
Bodycomposition
Reaction time
PHYSICAL ACTIVITY
DOMAINS

LEISURE

HOUSEHOLD CARETAKING DOMESTIC

OCCUPATIONAL SCHOOL

TRANSPORTATION
Barriers to physical
fitness
1.Lack of time
2.Social Support
3.Lack of Energy
4.Lack of Motivation
5.Fear of Injury
6.Lack of Skill
7.High Cost and Lack of Facilities
8.Weather Conditions
Motivation
IF IT DOESN'T CHALLENGE YOU
IT DOESN'T CHANGE YOU
Principlees of Physical Activity

Overload Principle

specifies that one must perform physical activity in

greater than normal amounts (overload) to get an
improvement in physical fitness or health benefits.
Overload means training harder than you normally do.
Working at a higher range of intensity.Training in the
Target Zone. Fitness can only be improved by doing
more than usual.
Examples of
Overload Principle

squatting a prescribed weight for five sets for

one week, moving to squatting a slightly
heavier load for five sets the next week, and
progressively increasing the loads each
subsequent week.
Principle of Progression

Indicates the need to gradually increase overload to achieve

optimal benefits. it should not be increased too slowly because
it will result in injury or muscle damage.
-Progression means gradually increasing the amount of
exercise you do. When a performer first starts exercising, their
levels of fitness may be poor. If a coach increases the training
too quickly, the body will not have time to adapt and this may
result in injury. Slow and steady progress is the best way
forward.
Slow and steady progress is the best way forward.
Progression should be followed in planning a program:
1. Frequency how regularly/how many times.a week
2. Intensity how hard you train
3. Time how long each session must be in order to benefit
4. Type-what sort of training you do
Principle of Specificity

States a need for a specific type of exercise to improve

each fitness component or fitness of a specific part of the
body. You need to train specifically to develop the right.

Muscles - If your sport requires a lot of running, work

mainly on your legs.

Type of fitness - Do you need strength,

speed, stamina or a combination? skills you need to
practice any relevant skills like kicking, serving and
passing.
FOR EXAMPLE:

To be a good cyclist, you must cycle; A

runner should train by running and A
swimmer should train by swimming. A
sprinter would train on speed.
Principle of Reversibility
Connotes that disuse or inactivity results in loss of benefits achieved
as a result of overload. Meaning, benefits achieved last only as long
as overload continues. Unfortunately, most of the adaptations which
result from training are reversible. Fitness will be lost if the training
load is reduces or if a performer stops training or injured. "If you
don't use it, you lose it"

EXAMPLE:
Fitness improvements are lost when demands on the body are
lowered.
If you stop exercising, up to 50% of fitness improvements are lost
within 2 months.
The FITT Principle of Physical Activity

The FITT principles are an exercise prescription to help

participants understand how long and how hard they
should exercise. FITT is acronym that stands for
Frequency, Intensity, Time, and Type. FITT can be
applied to exercise in general or specific components
of exercise.
Methods of Assessing Aerobic
Intensity

Fitness can be measured by the volume of oxygen you can

consume while exercising at your maximum capacity.
VO2max is the maximum amount of oxygen in millilitres, one
can use in one minute per kilogram of body weight.
You can measure exercise intensity using target heart rates,
the talk test, or the exertion rating scale. For maximum
health benefits, the goal is to work hard, but not too hard,
described as moderate intensity by Australia's Physical
Activity and Sedentary Behaviour Guidelines.
How to use the FITT principle on your
workout?

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.
Part of an exercise program

A complete fitness and exercise program should

incorporate three basic components: Endurance
(Aerobic), Flexibility, and Strength. Each of these
components has specific guidelines, which govern
their effectiveness.
 Activity:

Fix the jumbled letters

CALPHYSI TIVIACTY
RELOODDAV INPLPCIER
INPLPCIER FO GRORSPEISON
INPLPCIER FO YTICIFICEPS
INPLPCIER FO BEYRIVLEIRSTI
 Activity
Identify the following;

that one must perform physical activity in
1. It is the specifies
greater than normal amounts (overload) to get an improvement
in physical fitness or health benefits.
2. It indicates the need to gradually increase overload to achieve
optimal benefits.
3. It states a need for a specific type of exercise to improve each
fitness component or fitness of a specific part of the body.

4.it is connotes that disuse or inactivity results in loss of

benefits achieved as a result of overload.
5. It is are an exercise prescription to help participants
understand how long and how hard they should exercise.
Thank you for
Listening
Grino, Alliyah Vanns
Sumaway, Clauldette Aishe
Evangelista, Lyhan Kristal
Gaddi, Princess
De Leon, Princess Ivan
Perucho, Willy
Castillo, Mark Renz