PE AND HEALTH REVIEWER

PRINCIPLE OF EXERCISE  Write a fitness contract.

TRAINING
SMARTER
PRINCIPLE OF OVERLOAD S-Specific
-States that the body must work harder that M-Measurable
it is used to in order for it to adapt. A-Attainable/Achievable
PRINCIPLE OF PROGRESSION R-Realistic
-States that the body should experience a T-Time
gradual increase in workload. PRINCIPLE E-Exciting
OF SPECIFICITY R-Recorded
-States that the body will adapt specifically
to the workload it experience. PRINCIPLE BASIC TEST TO EVALUATE HEALTH
OF INDIVIDUALITY RELATED-FITNESS LEVEL
-States that no 2 persons are the same and  One Mile Run
their rate of adaptation to the the same  One Minute Push-up
workload differs.  One Minute Curl-up
PRINCIPLE OF REVERSIBILITY  Sit And Reach
-A concept that states workout gains or
progress will be lost when an athlete stops The FITT Principle of Physical Activity F
training. —Frequency of exercise refers to the
number of times a physical activity is done
WHAT IS THE FIRST STEP IN in each week.
DESIGNING AN EFFECTIVE I—Intensity of an exercise refers to the
EXERCISE PROGRAM? difficult level of the workload.
—The Key To A Well-designed Exercise T—Time is the duration or the length of
Program is that it should cater to the session of a physical activity.
individuals needs and goals. The program T—Type of activity is determined by
should address the weaknesses and needs of following the principle of progression and
the individuals. specificity.

BODY MASS INDEX Physical Activity Pyramid— develop in

—is a widely accepted tool to evaluate 2010 through the collaboration of the DOH
composition. and WHO and consultants from various
—the scores reflects how heavy the person institution.
is, relative to his/her height.

WAIST GIRTH
-is an important tool to assess the relative
amount of fat in the abdominal region. This
may be used to identify fitness components
that need to be prioritized in the exercise
program.
THE FOLLOWING ARE GUIDELINES
THAT CAN HELP IN DETERMINING
FITNESS GOALS:
 Write short-term and long-term
performance Goals.
 Set realistic goals
 Write specific goals
THREE CLASSIFICATION OF
EXERCISE
1. Aerobic Exercise —swimming biking
running and dancing
2. Resistance Exercise —require the
muscle to contract against an external load.
3. Stretching Exercise —increase the
elasticity of muscles and tendons
surrounding the joint in order to improve
flexibility.
Three types of stretching
1. Static stretching
2. Ballistic stretching
 PE AND HEALTH REVIEWER
3. Dynamic stretching

FIVE STAGES OF CHANGES

According to the transtheoretical model
(Prochaska and Velicer 1997) a person
remains in the first stage.

1. Pre-Contemplation Stage— if he or she

does not recognize the presence of an
unreality habit in the importance of
changing his or her behavior.
2. Contemplation— once individual
becomes dedicated to the idea of adapting a
positive behavior.
3. Preparation Stage— once an individual
is convince to make the change he or she
starts to prepare for the actual date and time
to start the new behavior.
4. Action Stage— which is the day the
individual initiates the new behavior.
5. Maintenance Stage— where the
tendency to backslide to the old habits in
minimal.