PHYSICAL FITNESS

Is the ability of an individual

to do/perform his/her daily task
without undue fatigue and with
reserved or extra energy incase
of emergency.
HEALTH RELATED
components

SKILL RELATED
components
 HEALTH RELATED
components
Cardio
Body respiratory
composition Endurance

MUSCULAR
FLEXIBILITY ENDURANCE

MUSCULAR
STRENGTH
Basic
Exercise
Programming
 Types of
PRINCIPLES OF
EXERCISE
PRESCRIPTION
 INDIVIDUALITY

This principle maintains that no two

individuals will benefit from
exercise exactly the same way physically or
psychologically. Difference in genetics, age,
experience, body size, and health status
can all affect the outcomes of a workout.
 SPECIFICITY

A principle of exercise that states that

specific kinds of exercises must be done to
develop specific aspects of the body and
specific aspects of fitness. Basically,
exercise in a manner that will get you to
your goals.
 PROGRESSIVE

A principle of exercise that

states that a person should
start slowly and increase
exercise gradually.
 OVERLOAD

A principle of exercise that states

that the only way to improve fitness is
to increase over time. This can mean
increasing the amount of resistance,
increasing the amount of time, or
increasing the speed.
 VARIETY

Variety in the training program helps to

maintain the interest and motivation of the
sportsperson
Changing the nature of exercise, time of
the day of the session, training group and
the environment
 REST and
RECOVERY

Maintains that adequate rest

is needed to allow the body
to adapt and recover from
exercise
 REVERSIBILITY

This principle states that if you don’t

maintain a regular exercise program,
your state of physical fitness will
regress. In other words, use it or lose
it!
 MAINTENANCE

Current fitness levels can be

maintained by exercising at the same
intensity while reducing volume
(frequency and/or duration) by 1/3 to
2/3
Components of
an effective
exercise
program session
WARM UP COOL DOWN

CONDITIONING
STRETCHIN
G
CRITERIA FOR PA LOG
 COMPLETENESS 50%
 PROGRESSIVENESS 30%
 SPECIFICITY 10%
 VARIETY 10%
 TOTAL 100%
Activation exercise
 Walking
 Tip toe
 Leap
 Fire hydrant
 Superman
 Carioca
 Jogging
 Slide
 Gallop
Core stability and flexibility
exercises
 Squat
 Kneeling push up
 Dynamic lunges
 High knee
 Spider crawl
 Leg lifts
 Low and high plank
 Knee crunches