ACTIVITY :

LET’S CODE and

DECODE
 DIRECTION
Each letter of the English Alphabet
is represented by a number, e.g. A-
1, B-2…, decipher the word by
substituting with a letter.
 EXAMPLE

2 1 14 1 14 1

B A N A N A
LET’S CODE AND DECODE

15 22 5 18 12 15 1 4

16 18 9 14 3 9 16 12 5

OVERLOAD PRINCIPLE
LET’S CODE AND DECODE

16 18 15 7 18 5 19 19 9 22 5

16 18 9 14 3 9 16 12 5

PROGRESSIVE PRINCIPLE
LET’S CODE AND DECODE

18 5 3 15 22 5 18 25

16 18 9 14 3 9 16 12 5

RECOVERY PRINCIPLE
 LET’S CODE AND DECODE

19 16 5 3 9 6 9 3 9 20 25

16 18 9 14 3 9 16 12 5

SPECIFICITY PRINCIPLE
LET’S CODE AND DECODE

22 1 18 9 1 20 9 15 14

16 18 9 14 3 9 16 12 5

VARIATION PRINCIPLE
 LET’S CODE AND DECODE

13 1 9 14 20 5 14 1 14 3 5

16 18 9 14 3 9 16 12 5

MAINTENANCE PRINCIPLE
How to Set FITT Goals
Based on Training
Principles to Achieve
and /or Maintain HRF
Effective training takes time and
patience. If one adheres to the proper
principles of training, results will definitely
be seen. Performance will be improved
and physiological changes will be occur
as well.
 OVERLOAD PRINCIPLE
 The Overload Principle is a basic sports fitness training concept. It means
that in order to improve, athletes must continually work harder as they their
bodies adjust to existing workouts.
 With the overload principle, the FITT goals are adjusted.
F- stands for frequency (refers to how often the exercise is done)
I- stands for Intensity (refers to how hard the activity or exercise is)
T- stands for Time (refers to the duration or how long the exercise will take)
T- stands for Type (refers to the kind of activity or exercise to engage.
PROGRESSIVE PRINCIPLE

 Fora program to achieve more gains, it must

be progressive. This means that as the body
adapts to the initial overload, the overload must
be adjusted and increased gradually.
 This
gradual increase in stress forces the body to
continually try to adapt to the training program.
RECOVERY PRINCIPLE

 An athlete need rest and recuperation for

the body to adjust properly. Adaptation to
physical activity occurs gradually and
naturally, but time must be allowed for the
body to regenerate and build.
REVERSIBILITY PRINCIPLE

 All gains due to exercise will be

lost if one does not continue to
exercise. The body will not be
able to maintain levels of fitness
without maintaining exercise.
SPECIFICITY PRINCIPLE

 This principle states that each form of activity

would produce different results. This means that if
one has specific gains in mind, one must aptly
plan and execute activities that would target
those goals.
 For example, there must be body weight
exercises to increase strength. There must be a
stretching to increase flexibility and so on.
VARIATION PRINCIPLE

Adaptation can be maximized by

varying physical activity. An athlete may
hit plateau with a constant, unchanging
routine. Sometimes, repetitive stress
injuries might develop out of the same
routine performed over and over again.
INDIVIDUALIZATION PRINCIPLE

 No one person is totally alike. Each

individual has a certain unique set of
physical characteristics. Therefore, some
training or exercise programs are tailor-
made for certain individuals, especially for
those with specific needs, strengths, or
limitations and conditions.
MAINTENANCE PRINCIPLE

 Exercisemust be regular for fitness to be

maintained. By following all the other
principle above, taking into consideration
the principles of FITT, one can maintain a
healthy level of fitness.