Exercise Program

Design
> Principles of Exercises Training
> FITT Principle
> Parts of an Exercise Program
Find words from jumbled letters that refer to terms associated with Physical Fitness Test
F F O R H E I G H T
A L E A N N M A S S
T E S T T D C U R L
O X E N P U L S E R
Z I P P E R T E S T
J B B C C A R D I O
O I U S K N E E S H
G L T P W C B M I S
F I T E W E I G H T
S T R E N G T H A B
W Y B D P U S H U P
Exercise Program
is a planned activity
detailing a range of physical
exercises and the amount of
time each exercise should be
performed where it is
typically designed to
individuals' needs.
What are some points to keep in
mind when you design your
exercise program?
1. A Goal or Aim
2. Have a Maximum Heart Rate and Target Heart Rate
3. Apply the Principles of Training
4. Plan a Training Session
5. An Exercise Log To Monitor Your Progress
Are there Guidelines to
help me improve my
fitness level safely and
effectively?
Principles of Exercises
Training
•Principle of Overload
•Principle of Progression
•Principle of Specificity
•Principle of Individuality
•Principle of Reversibility
 Overloa
States d
that the body
must work harder than
what it is used to in
order for it to adapt.
 Progression
States that the body
should experience a
gradual increase in
work load.
 Specificity
States that the body
will adapt specifically
to the workload.
 Individualit
Statesythat no two persons
are the same and their rate
of adaptation to the same
workload differs.
 Reversibilit
y
It is another way of
stating the principle
of disuse.
What is the first step
in designing an
effective exercise
program?
Guidelines that can help in
determining fitness goals:
•Write short-term and long-
term performance goals
•Set realistic goals
•Write specific goals
How do I evaluate my
fitness level?
One Mile
Run test that
It is a popular

assess
cardiovascula
r endurance.
One Minute Push-
Up It is a test that
assess muscular
fitness of the
muscles in the
upper torso.
One Minute Curl-
Up It is a test that
aims to assess the
muscular fitness
of the muscles in
the abdominal
area.
Sit and
Reach evaluates the
It is a test that

flexibility of the
hip and the
hamstring area.
Body Mass
Index accepted tool
It is a widely

to evaluate
body
composition.
Waist
Girth It is an important
tool to assess the
relative amount of
fat in the
abdominal region.
 FITT
FACTO
R
FREQUENCY Principle
DEFINITION
NUMBER OF SESSIONS IN A
WEEK
INTENSITY DIFFICULTY LEVEL OF THE
EXERCISE OR WORK DEMAND
TIME DURATION OR DISTANCE
COVERED IN AN EXERCISE
SESSION
TYPE MODE OF EXERCISE OR ACTIVITY
How can I evaluate muscle
weakness and imbalance?
Squa
It is a multi-joint
t the ability to show
movement that has
neuromuscular
deficit in the core
muscles and the
lower extremity
muscles.
Lung
e movement that
It is the another

evaluates
movement stability
and
neuromuscular
deficit of the lower
extremity.
Trunk
Rotationmovement in
It is a common

many sports that

involve in
throwing.
Push-
Up that evaluates the
It is a basic exercise

strength of the arms

and abdominal
muscles as well as
the flexibility of the
shoulder joint.
 Parts of an Exercise
Program
WARM-UP RECOMMENDED
TIME 6-10 MINUTES
INTENSITY MODERATE
TYPE OF ACTIVITY GENERAL MULTI-JOINT
MOVEMENTS
RECOVERY ALLOW A 5 MINUTE
RECOVERY PERIOD
BEFORE ACTUAL
EXERCISE