Principles Behind The Exercise-Based Physical Activities

Module 3
Principles Behind the Exercise-Based

Physical Activities
PEPF 02
Exercise-based Physical Activities
ALIJIS * BINALBAGAN * FORTUNE TOWN * TALISAY
I. LEARNING OUTCOMES
At the end of the lesson, you are expected to:

1. Differentiate between short-term and long-term fitness goals.
2. Create your short-term goal.
3. Describe the training principles.
4. Define and describe the F.I.T.T. Principles.
II. INTRODUCTION
Let’s set some goals. Resolutions with a plan of action are goals. A goal needs to
be quantifiable and doable. Anything that isn't attainable and measurable is just a
wish. How will you gauge your development? Kilograms? Kilometers? Inches? Can
you envision reaching this objective? Simply adhere to the fundamentals for
success: establish both short-term and long-term fitness goals, be ready for
disappointment, and overcome plateaus.
You can improve your level of fitness by incorporating exercises that will increase
your cardiovascular fitness, muscular fitness, flexibility, and balance. You'll learn
why each area is significant in the next sections. Knowledge is useful, but having
the means to design your individualized program is even better. Your goals,
exercise level, and state of health are all unique to you. Whether you are a beginner
or a seasoned exerciser, this module will show you how to go on to the next phase
of improving your fitness.
III. LEARNING ACTIVITIES

ENGAGE
FITNESS GOALS
Getting into shape can help you

tone up, shed a few pounds, or
enhance your cardiovascular
health. Yet, becoming physically
fit is a serious investment of time
and work, so you want to be sure
your efforts are successful.
https://www.issaonline.com/blog/post/setting-fitness-goals-is-essential--to-long-term-success
According to physical education professor Dr. Charles B. Corbin, short-term goals

take four to six weeks to achieve 1 and will bring you closer to achieving your
ultimate vision of success. 2 The purpose of setting short-term goals is to help you
recognize your progression3 so you know that your hard work is moving you in the
right direction. 4
PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 2

PEPF 02
If you're ready to change your lifestyle or get in shape, you must

set your goal, establish a plan, work toward it, stay committed to it,
and you'll achieve your fitness goals.
Motivation and specialized exercises help you

reach your goals. Never use food as a reward. It
makes no sense to indulge in junk food after
working out so hard. It is useless. It is unhealthy
both physically and mentally. I'll say it again:
Never use food as a reward.
https://www.youtube.com/watch?v=OQiDkXVBm2c
SHORT-TERM VS. LONG-TERM GOALS
Identify the difference between short-term and long-term fitness goals, and what role
each plays in your workouts. Write STG if it is a short-term goal and LTG if it is a long-
term goal.
_____ 1. It is achievable in a shorter amount of time
.
_____ 2. Run a bit farther every week, or add an extra workout session each week
and burning calories over time.
_____ 3. Workout three times a week, eat less carbs and run 1.5 kilometer a day.
_____ 4. Running 5K, or running a half marathon.
_____ 5. Adjusting eating habits like cutting out soft drinks or adding extra reps
onto your sets or adding more weight onto each set.
_____ 6. Living healthier, lowering your BMI or your CHOLESTEROL making lifestyle
changes.
_____ 7. To lose 10 kg, 25 kg or 50 kg in a couple of weeks or months.
_____ 8. You can achieve your fitness activity by the end of the day, the end of the
week or the end of the month.
_____ 9. It takes more time, more perseverance and more will power to achieve.
_____ 10. It is a fitness goal that you set for yourself as an end goal, one that you wish
to achieve with all your workouts.

PEPF 02
EXPLORE
SMART GOALS
Making any lifestyle change can be challenging.5 Take your FITNESS GOAL from
GOOD to GREAT. Apply the SMART criteria6 to each of your goals:
PECIFIC – Describe exactly what you want to do.

Make a goal of "doing 25 push-ups”
EASURABLE – If you measure your progress, you can hold yourself

accountable and know if you are succeeding.
I will run a 1.5 kilometer in five minutes by the end of next week
TTAINABLE – Make sure you have the tools, time and resources you
need to achieve your goals.
EALISTIC – You are more likely to have long-term success with

small, achievable goals.
If you want to run a 3K in 3 months, focus on exercises that will increase your
stamina. Never follow any SHORTCUTS.
IME-BOUND – A start date, frequency and deadline are key.
SMART goals can help keep you on track and remind you of your priorities, so you're
able to follow through with every workout or healthy meal you have planned.7 Now it’s
time for you to get SMART and put these five elements into action when you're setting
your fitness goals.

PEPF 02

PEPF 02
EXPLAIN
EXERCISE TRAINING PRINCIPLES
Training means engaging in activity to improve performance and/or fitness.8 By

learning the principles of exercise training, you can more effectively meet your
individual training needs and fitness goals. You must figure out how much aerobic and
weight training you can do without being too sore, hurt, or damaged.
When designing a training program, the Principles of Training should be applied.
Tailoring the program to your needs will ensure

SPECIFICITY that you train the correct muscles and body
systems for your chosen exercise or physical
activity.
To improve and continue to develop, the training

program must be made progressively harder. As
PROGRESSION you become fitter, the training needs should
gradually increase in intensity and to ensure
fitness gains.
To become fitter, your body must work harder than

OVERLOAD normal to create the extra demands to which your
body will adapt. This can be achieved by applying
FITT (Frequency, intensity, Time and Type)
Principle.
Exercise improves fitness. If you stop exercising

your fitness levels will drop. If you train, your
muscles get bigger (hypertrophy). Alternatively, if
REVERSIBILITY you stop training, your muscles get smaller
(atrophy).
Training must be varied to maintain motivation. If

TEDIUM or the same activity is performed frequently, training
VARIATION will become repetitive and boring
REMEMBER:
To avoid injury, all training programs should include a full warm up and cool down.

PEPF 02
ELABORATE
F.I.T.T. PRINCIPLES
The FITT principle may be of importance to you if you're uncertain of how to organize
your exercises and monitor your progress. The FITT principles are an exercise
regimen that explains, how often, for how long and how hard individuals should
exercise.9
The FITT principle is a simple formula for adjusting and enhancing any exercise
program.10 FITT stands for frequency, intensity, type and time. You must consider
these four elements in order to create routines that are appropriate for your fitness
levels and goals.
FREQUENCY OF How often should you exercise?

EXERCISE
INTENSITY OF How hard should you exercise?

EXERCISE
TIME OF How long should you exercise?

EXERCISE
TYPE OF What types of exercise should you do?

EXERCISE
One of the best features of FITT is the ability to monitor your exercise's length and
intensity. When you exercise too much or don't get enough rest, you run the risk of
overuse injuries, burnout, and physical strains. FITT is excellent for keeping track of
your strength- and cardio-training exercise progress. It also teaches you how to alter
your workouts to avoid getting bored, developing overuse problems, and hitting weight
loss plateaus.

PEPF 02
F.I.T.T. PRINCIPLES AND TYPES OF EXERCISE
F.I.T.T. CARDIOVASCULAR STRENGTH FLEXIBILITY

(AEROBIC) TRAINING AND
Strength Endurance BALANCE
• 3 times a week • Daily for some • 2 to 3 days per
3 days per week, trend to or every other muscle groups week
F 5 days per week day; • 3-4 times a • warm-up & cool-
• different muscle week down
groups
• 8-12 reps • 15+ reps light to mild tension
• 70-90% of max • 50% max Hold 15-30
I Moderate lift weight, body seconds;
60-70% heart rate • 1-4 set weight total body;
• 8-12 exercises • 1-3 sets 1-3 reps
• 8-12 exercises
• 15-60 minutes • 30-60 minutes 10 to 40 seconds
150 – 300 minutes/week • Progressive • Progressive per stretch or
T (moderate intensity) overload overload position
• Resistance • Resistance Static stretch,

Rhythmic, continuous training Training controlled dynamic
T physical activity • Free weights • Body Weight stretching, martial
• Machines • Circuit Training arts, balance, yoga;
all major muscle
groups
The FITT principle outlines how to manipulate and adapt exercise programming to fit
your unique goals, lifestyle and preferences; to get in shape and get better results. It
also helps you figure out how to change your workouts to avoid boredom,
overuse injuries, and plateaus.
For instance, a beginner's exercise routine could be a 30-minute walks at a moderate

pace, thrice each week. But after a few weeks, your body gets used to these routines.
You observe that you burn less calories as a result, that you become bored, or that
your weight loss efforts falter. You now want to alter one or more of the FITT concepts.
You might:
• Change frequency by adding another day of walking
• Change intensity by walking faster or adding some hills or running intervals
• Change time by walking for a longer time each workout day
• Change the type of workout by swapping one or more of your walks for
swimming or cycling

PEPF 02
EVALUATION
Identify the F.I.T.T Variables
1. Nathaniel is starting to train for the Bacolod to Talisay bike ride. He rides his bike
5 times a week. Each ride is 2 hours long. Nathaniel uses a heart rate monitor to
measure his intensity as he rides. His goal is to be in his Heart Rate Zone during
his ride (65% - 85% or level 4 RPE).
Fill out the space with based on Jason’s physical activity.
Frequency
Intensity
Time
Type
2. Marie rides her bike for an hour and thirty minutes Monday to Friday on the Inter-
Urban trail. Throughout her ride, she checks her pulse to make sure she is at her
Heart Rate Zone (65%-85%).
Frequency
Intensity
Time
Type
3. F.I.T.T Formula: Fill out the table on your OWN Physical Activity and Exercise.
Exercise- Frequency Intensity Time Type

based Activity
Cardiovascular
Endurance
Muscular
Endurance
Muscular
Strength
Flexibility
Exercises

PEPF 02
REFERENCES
1. Evans, L. Examples of Short-term Fitness Goals

https://healthyliving.azcentral.com/examples-shortterm-fitness-goals-1271.html
2, 4 Mathers, C. 9 Short Term Fitness Goals Examples to Focus on Next

https://www.developgoodhabits.com/short-fitness-goals/
3. Ralph Robert Training. Short-Term Fitness Goals Vs. Long-Term Goals.

https://ralphrobertspersonaltrainer.com/short-term-fitness-goals-vs-long-term-
fitness-goals.
5. Australia's Physical Activity and Sedentary Behaviour Guidelines, Department of

Health, Australian Government.
https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-setting-
yourself-goals
6. Mind Tools. SMART Goals Emerald Works Limited

2022.https://www.mindtools.com/a4wo118/smart-goals
7 Tucker, A. Here’s Exactly How to Set A Fitness Goal That You Can Actually
Achieve
9-10 Waehner, P.How to Use the FITT Principle for Efficient Workouts.
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-workouts-
1231593

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Module 3

Principles Behind the Exercise-Based

At the end of the lesson, you are expected to:

III. LEARNING ACTIVITIES

Getting into shape can help you

According to physical education professor Dr. Charles B. Corbin, short-term goals

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 2

If you're ready to change your lifestyle or get in shape, you must

Motivation and specialized exercises help you

SHORT-TERM VS. LONG-TERM GOALS

_____ 4. Running 5K, or running a half marathon.

_____ 7. To lose 10 kg, 25 kg or 50 kg in a couple of weeks or months.

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 3

PECIFIC – Describe exactly what you want to do.

EASURABLE – If you measure your progress, you can hold yourself

EALISTIC – You are more likely to have long-term success with

IME-BOUND – A start date, frequency and deadline are key.

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 4

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 5

Training means engaging in activity to improve performance and/or fitness.8 By

When designing a training program, the Principles of Training should be applied.

Tailoring the program to your needs will ensure

To improve and continue to develop, the training

To become fitter, your body must work harder than

Exercise improves fitness. If you stop exercising

Training must be varied to maintain motivation. If

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 6

FREQUENCY OF How often should you exercise?

INTENSITY OF How hard should you exercise?

TIME OF How long should you exercise?

TYPE OF What types of exercise should you do?

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 7

F.I.T.T. PRINCIPLES AND TYPES OF EXERCISE

F.I.T.T. CARDIOVASCULAR STRENGTH FLEXIBILITY

• Resistance • Resistance Static stretch,

For instance, a beginner's exercise routine could be a 30-minute walks at a moderate

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 8

Fill out the space with based on Jason’s physical activity.

Exercise- Frequency Intensity Time Type

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 9

1. Evans, L. Examples of Short-term Fitness Goals

2, 4 Mathers, C. 9 Short Term Fitness Goals Examples to Focus on Next

3. Ralph Robert Training. Short-Term Fitness Goals Vs. Long-Term Goals.

5. Australia's Physical Activity and Sedentary Behaviour Guidelines, Department of

6. Mind Tools. SMART Goals Emerald Works Limited

PREPARED BY PMARIE SECOND SEMESTER 2022-2023 Page | 10

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