Lesson 7:

FITNESS
Good
GOALS
Day!
 FITNESS
GOALS
Improving fitness is an important goal for achieving
optimum health. If carefully planned, performed,
monitored, and evaluated, positive health—related
outcomes will be achieved and that reduces their risks to
acquiring health problems.
To maximize the results of a physical fitness program,
there is a need to be acquainted with the Principles of
Exercise and appropriate modification of FITT-
Frequency, Intensity, Type, and Time.
 Principle of
Physical Activity
Overload Principle – it is the most basic principle that
indicates doing “more than normal” for improvement to
happen. In order for the skeletal muscles to get stronger,
additional load must be added and exerts greater than load
what was used to.

Principle of Progression – it is a gradual increase in

exerting effort or load that is done not too slowly, nor too
rapidly. This principle aids safe and effective
results.
 Principle of
Physical Activity
Principle of Specificity – This suggesys that overloading
must specifically train a desired body part for it to
improve.

Principle of Reversibility – Development of muscles

will take place if regular movement and execution is done,
and if activity ceases, it will be reversed. This shows that
benefit and changes achieved from overload will last only
if training is continuous. The training effect is lost if
the training is discontinued.
 FITT
Principl
Frequency
e
The frequency of exercise refers to number of
times a physical activity is done in each week.
According to the American College of Sports
Medicine guidelines, it is recommended to exercise
3-5 days per week and for more optimal results,
exercise can be done in most days of the week with
a combination of light-moderate vigorous activity.
 FITT
Principl
Intensity
The rate at which the e
activity is performed is called
intensity. It is also referred to as the magnitude of the effort
required to perform an activity or exercise. It describes
how easy or how hard a person has to work in a certain
activity, and it varies from one person to another.
The intensity level target may be determined by
computing the Target Heart Rate (THR) range based
on the results of an exercise stress test, considering the
resting and exercise heart rate, with 60% to
80%intensity level. (Karvonen’s Formula)
 FITT
Principl
Type
The type of activity e
is determined by following the
principle of progression and specificity. To attain a
higher level of fitness, select a type of physical that
challenges the body to accept an increase of work and
that answers your need.
Time
Time is the duration or the length of session
of a physical activity. It is inversely related to
Intensity for the more intense a work is done,
the shorter time it is performed.
Here are some examples of physical activity and
exercises that you may integrate in your own
fitness plan.
Cardiovascular
Fitness
Flexibility
Fitness
Muscular Strength and Endurance
Fitness
How Intense You
Are?
 MET
“MET” is another name for metabolic equivalent,
a measure of exercise intensity based on oxygen
consumption. More specifically, a single MET is defined
as the amount of oxygen a person consumes per unit of
body weight during 1 minute of rest. It is equal to about
3.5 milliliters(ml) of oxygen consumption per
kilogram(kg) of body weight per minute, or 1
kilocalorie(kcal) per kg of body weight per hour.
Thank
You!!