PE REVIEWER

Exam Date: December 13, 2022 (Tuesday)

TOPICS:
Lesson 4
● FITT
Lesson 5
● Training Principle
● Elements of Training
● Progression and Regression
● Phases of exercise

“LESSON 4”
● FITT - Frequency, Intensity, Time, Type
– great way of monitoring exercise program
– key components for an effective exercise program

● Frequency - how often you exercise

– key component
– adjust number of times you exercise per week
● Intensity - how hard you exercise
– extremely important aspect and hardest to monitor
– best way is to monitor heart rate
1. buying a belt or wrist watch that displays heart rate, or
2. count heart rate over 15 second period then multiply
by 4
● Time - how long you exercise
recommended:
1. cardio - 30 mins
2. moderate weight bearing - 40 minutes
3. muscular strength - sets & reps, 3 sets of 8 reps
● Type - what kind of exercise you do
1. cardio-vascular fitness
2. weight loss
3. muscular strength
ex. Biceps dips and free weights

FITT for Cardio and Weight Loss

- most commonly used
Recommended:
● Frequency - 5-6 times/week
● Intensity - easy to moderate or 60-75% heart rate
● Time - 30-60 minutes
● Type - any continuous exercise

FITT for Strength

● Frequency - 2-3 times/week
● Intensity - depends on amount of weight, heavier
weight less sets & reps
● Time - depends on intensity, high intensity reduce
time
● Type - free weights, machine weights, hydraulic
weights, resistance bands etc.

FITT for Stretching

● stretching for improving of flexibility and range of
motion
● Frequency - 5-7 times/week
● Intensity - slow, easy and relaxed
● Time - 15 to 60 minutes and hold for 40-60 secs
● Type - Static, passive

Injury Prevention:
• two biggest mistakes
1. training too hard
2. not including enough variety

Reminder in using FITT Principle:

● after exercise is where you rebuild and repair your
body
● exercising hard every day won’t benefit you
● recommendation: 2-3 times/week of intense exercise
● variety is the key.

ADDITIONAL INFO:
“LESSON 5”

Training Principles
● Specificity
● Overload
● Progression
● Reversibility
● Individual Differences

1. Specificity Principle
– must evaluate a specific type of workout that will
provide greatest likelihood of fitness achievement

2. Overload Principle
– must use a step by step increase in physical activity
duration, time, intensity

3. Progression - once body adapts to exercise, you

should increase it

● Overload Training Principle

– adding workload to current exercise in order to
improve fitness

3. Reversibility Principle
– once an individual stops exercising the beneficial
effects may be lost
– adjust exercise program in order to procure further
movements

4. Individual Differences Principle

– unique exercise program needs
– training principle: how each person holds unique needs
and preferences regarding physical and fitness
activities

Four Elements of Fitness

● Aerobic Fitness - improves overall health and well-
being
– helps heart, blood vessels, lungs, and muscles
– walking, jogging, swimming, dancing

● Muscular Fitness - improves muscle, bone health,

weight loss
– free weights, resistance bands, weight machines etc

● Flexibility - allows body to move freely

– chair-stretching, yoga

● Stability and Balance - exercises that focus on center

of body
– core exercises, Tai Chi

Special Note:
● maintain weight - 150 minutes of moderate-intensity
exercises per week
● lose weight - 300 minutes of moderate-intensity
exercises per week

Progression and Regression

● Progression - increasing demand through minor
changes
● Regression - decreasing demand of exercise/
movement
benefits:
● maintains client confidence
● immediate adjustments
● shared space or equipment
4 Phases of Exercise
● Warming Up
– helps heart rate rise gradually
– walk on treadmill for 5 minutes
– perform other light exercises
● Stretching
– after warm up and after cool down
– hold 10 secs for warm up, 30 secs for cool down
● Conditioning
– aerobic or weight training
– combine two types for best results
– at least 30 mins
● Cool Down
– helps decrease heart rate gradually
– 5-10 minutes