Physical Education and Health:

Living a Healthy Lifestyle

 Lesson Objectives

• To know how to design an exercise

program that is specifically suited for
an individual
• To know the principles of exercise
training and the risk factors that
must be taken into consideration in
designing an exercise program
 Cardiorespiratory and
Musculoskeletal fitness are,
valuable in lowering the risk for
Non-communicable diseases and
in maintaining out functional
abilities.
Response and
Adaptation to
Exercise
Response – short-term change
in the body system during
exercise.

Adaptation – long-term
change resulting from exercise
Hypertrophy
 Principles of training
Improving performance is not just about training more –
competitors need to follow a carefully planned training programme.

This programme must be

systematic and take into
account the demands of
the activity and the needs,
preferences and abilities
of the performer.

There are a number of principles that performers and coaches

must follow if they are to fulfil their potential.
Principles of Exercise Training
1. Principle of Overload
2. Principle of Progression
3. Principle of Specificity
4. Principle of Individuality
5. Principle of Reversibility
Principles of Exercise Training
1. Principle of Overload
 States that the body must work harder than
what it is used to in order for it to adapt
 Implies that exercise is a controlled form of
stress that will stimulate the body to
become stronger
 Asks “How hard?”
 Muscle must be worked more than the
usual.
 Overload
Overload
Fitness can only be improved by training
more than you normally do.
Unless the body is subjected to
increased demands, improvements in physical
fitness will not be made.
If a physical fitness programme is to be
effective, it must place increased and specific
demands on the body. If training levels remain
the same, then the programme will only be
maintaining the participants level of fitness,
not improving it.

Remember though – you can train too much!

 Principles of Exercise Training
3. Principle of Specificity
 States that the body will adapt specifically to the
workload it experienced
 Implies that improvements in fitness level will be limited
to the activities that one is performing
 You need to be specific on what component you want to
develop.
Specificity
Specificity
You must do specific types of activity to improve specific parts of
the body in specific ways.
Different events can require very different forms of training.

For example, if you’re

training for a weightlifting
competition, it’s no use
going swimming every day.

You need to concentrate on strength training

for your arms and legs.
 Specificity
You need to train specifically to develop the right…

muscles – if your sport requires a lot

of running, work mainly on your legs.
type of fitness – do you need
strength, speed, stamina or a
combination?
skills – you need to practice any
relevant skills like kicking, serving and
passing.
Remember that:
specific individuals respond differently to the same exercise. Training may
need to be adapted to suit the needs of different participants.
Principles of Exercise Training
2. Principle of Progression
 States that the body should experience a
gradual increase in workload
 Asks “How soon?”
 Progression
Progression means gradually increasing the amount of exercise
you do.
When a performer first starts exercising, their levels of fitness
may be poor.
If a coach increases the training too quickly, the body will not
have time to adapt and this may result in injury. Slow and
steady progress is the best way forward.

For example, if you were training for

a 10 km run, you might start by going for
two 30 minute runs a week.
You could then increase the time
you run for by 3 minutes each week.
 Progression
Gradually increasing the frequency, intensity and duration of
fitness sessions is an important factor in developing an
effective training programme.
In terms of type of training, progression should be based on
the principle of moving from easy activities to difficult ones.

For example, if you were

creating a training
programme for a novice skier,
you would not start them off
on a really steep, difficult run.
Principles of Exercise Training
4. Principle of Individuality
 States that no two persons are the same
and their rate of adaptation to the same
workload differs
 Emphasizes the need to create an exercise
program that is individual-specific
 Individual needs
All training programmes must consider the individual needs of the performer.

Before designing a training programme, you need to ask the following

questions about the individual:

What is their initial level of fitness?

How old are they?
Are they male or female?
Why do they want to train?
What is their aim or motivation?
The answers will help you to tailor the training programme to the individual
needs and abilities of the performer.
 Reversibility
Unfortunately, most of the adaptations which result from training
are reversible.
This simply means that unless
you keep training, any fitness
gains will be lost.
Fitness will be lost if the
training load is reduced
(meaning overload is not achieved)
or if a performer stops training, for example, if they are injured.
Coaches need to ensure that long periods of inactivity are avoided
when possible.
Endurance can be lost in a third of the time it took to
achieve! Strength declines more slowly, but lack of
exercise will still cause muscles to wither (atrophy).
Principles of Exercise Training
5. Principle of Reversibility
 Another way of stating the principle of
disuse
 States that your energy systems are not
utilized, they deteriorate to a level that
matches your level of activity
 Indicates that disuse or inactivity results
in loss of benefits achieved in
overloading
Guidelines in Determining
Fitness Goals

1. Write short-term and long-term

performance goals
2. Set realistic goals.
3. Write specific goals.
4. Write a fitness contract.
Guidelines in Determining
Fitness Goals

1. Write short-term and long-term

performance goals
A short-term goal is something that can be
achieved in 6 to 8 weeks while a long-term goal is
something that can be achieved in 6 months or
more. A long-term goal is usually made of several
short-term goals that build on each other.
Guidelines in Determining
Fitness Goals

2. Set realistic goals.

It is important that goals are attainable in the
given period. Review your current fitness level
and decide on modest gains. You can also ask your
teacher or friends who exercise for a possible
goal. This will keep you from getting frustrated.
Guidelines in Determining
Fitness Goals

3. Write specific goals.

Write a goal for each fitness component

instead of writing a general. A specific goal
helps you focus on what has to be done.
Guidelines in Determining
Fitness Goals

4. Write a fitness contract.

A fitness contract is a concrete commitment. It is
a visual reminder of the goals you have identified
and it strengthens your resolve to keep your
exercise program. It makes you accountable for
the consequences of your actions.
The SMARTER Objectives
For persons who are inactive and unsure,
what should be the first thing to do before
engaging in an exercise program?
 It is always best to start any undertaking with a plan.
 In exercise program design, the assessment process
can provide relevant information on the health risks,
physical limitations, and muscle weaknesses of an
individual.
 The pre-participation screening is essential to rule
out the presence of medical conditions wherein
strenuous activities and certain types of exercises
are contraindicated.
The Physical Activity Readiness
Questionnaire (PAR-Q)
 A subjective method in identifying the risk of
cardiovascular diseases
 Composed of seven questions answerable by
“Yes” or “No”, with each question evaluating
one’s history for medical conditions such as
heart diseases, hypertension, chronic
obstructive pulmonary disease, and diabetes
mellitus
Pre-participation Screening
Program
Fitness Tests to Evaluate One’s
Fitness Level
• One Mile Run
• One Minute Push-up
• One Minute Curl-up
• Sit and Reach
• Body Mass Index (BMI)
• Waist Girth
Fitness Tests to Evaluate One’s
Fitness Level
• One Mile Run

It is a popular test to assess cardiovascular

endurance. It is easy to administer because it
requires minimal equipment and supervision. All
that is needed is a running track and a stopwatch.
The goal is to finish the distance with the fastest
time possible.
Fitness Tests to Evaluate One’s
Fitness Level
• One Minute Push-up

The illustration on the right shows

the correct position of the body
when performing a push-up.
Fitness Tests to Evaluate One’s
Fitness Level
• One Minute Curl-up

The illustration on the right

shows the correct position of
the body when performing a
curl-up.
Fitness Tests to Evaluate One’s
Fitness Level
• Sit and Reach

The illustration on the right

shows the correct position of
the body when performing sit
and reach.
Fitness Tests to Evaluate One’s
Fitness Level
• Body Mass Index (BMI)

BMI is a widely accepted tool to evaluate body composition.

The score reflects how heavy the person is, relative to his/her
height. Two measurements need to be taken to compute the
BMI: height and weight. Convert the height measurement
into meters and the weight into kilograms. Divide the weight
by the square of the height to obtain the body mass index
(kg/m2).
Fitness Tests to Evaluate One’s
Fitness Level
• Waist Girth

The Waist Girth is an important tool to assess the

relative amount of fat in the abdominal region.
The tape measure is positioned around the
abdominal region, level with the navel. The
measurement is made while the student is
standing and wearing light clothing.
Fitness Tests Optimal Scores
 FITT Principle
 The FITT Principle is an acronym for Frequency, Intensity, Time,
and Type, which are the key factors in designing an exercise
program that will address the current fitness level, provide
means to overload the body, and trigger positive adaptations.

 These variables can be modified occasionally to consistently

challenge the body to become stronger.
FITT Principle
Parts of an Exercise Workout

• Warm-up
• Exercise Load
• Cool down
Parts of an Exercise Workout

• Warm-up
 Parts of an Exercise Workout
• Cool down
 Recovery, a period in which the body starts to make
microscopic changes essential for adaptation, starts at the
cool down.
 The cool down bridges the period between workout and
rest.
 A well-planned cool down can quickly clear the by-products
of muscle contraction as well as replenish the energy and
oxygen stores used during the workout.
 A good cool-down routine takes around 10 minutes. The
routine should include performing a multi-joint activity that
is low in intensity for a period of 5 minutes.
4.
Exam-style questions
Katie is 16, and plays hockey to a good standard. Read
the following extract in which she describes her training.
At present, I am training three times a week, every
week, but at first I only went once a week. I use a
couple of different methods of training, but I make
sure that I focus on tasks appropriate for my
activity. At the end of each session, I plan the next
one, gradually increasing the amount of work that
I do when I think it’s becoming too easy.
a) State four principles of training she applies.
b) For each of the principles you have identified, give
an example from the extract to support your answer.