PHYSICAL ACTIVITY, EXERCISE

AND PRINCIPLES
FW01 Physical Activities toward Health and Fitness 1
 PHYSICAL ACTIVITY AND EXERCISE

• Physical activity 
• is movement that is carried out by the skeletal muscles that requires
energy. In other words, any movement one does is actually physical
activity. 
• Exercise,
• however, is planned, structured, repetitive and intentional movement
intended to improve or maintain physical fitness. Exercise is a
subcategory of physical activity. 
CONT…

• Cardiorespiratory fitness
• Muscular strength fitness
• Muscular endurance fitness
• Flexibility fitness
• Body composition 
 FITT PRINCIPLE, PRINCIPLES OF TRAINING AND
METHODS OF TRAINING

• FITT Principle
• Preparing a new fitness routine through breaking it into FITT permits
you to quickly construct a work out plan that will actually provide you
with results.

• FITT principle provides the most important ingredient for the

best possible workout routine.
• Frequency: This refers to how often you will exercise
• Frequency is a key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise
program.
• Intensity: How hard/heavy is the exercise?
• This is an extremely important aspect of the FITT principle and is probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
• Time: How long is the exercise?
• The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken.
• Type: What type of exercise will you be doing?
• The type of exercise you choose will have a big effect on the results you achieve. That’s why
it’s important to know what you want to gain from your efforts.
Determining your Target Heart Rate:
• STEP 1: Determine the Resting Heart rate (In getting the heart rate, count the number of beats, starting with
zero for one minute. Best to get your RHR is in the morning immediately after waking up. You may also get the
pulse rate by counting the beats of pulse for 15 seconds and multiply it by 4)
• STEP 2: Determine the Maximum Heart Rate (MHR)
(220 - age= MHR) 
• STEP 3: Determine the Heart Rate Reserve (HRR)
(MHR – RHR = HRR)
• STEP 4: Use the Karvonen Formula to determine the THR range.
In computing the THR Range, we will use the 60% and 80% intensity level
([HRR] x Intensity + RHR = THR)
Example: [HRR] x .60 + RHR = THR (lower limit)
[HRR] x .80 + RHR = THR (upper limit)
 Sample FITT Principle Table for Cardiovascular Endurance
FITT Principle Table
    Beginner 3-5 days a week
Frequency How Often 5-7 days a week
Moderate to High
   
    Beginner Less than 145 BPM
Intensity How Hard 145-186 BPM
Moderate to High
   
    Beginner 20-30 minutes
Time How Long
Moderate to High 30-60 minutes
   
    Running, brisk walking, swimming, biking,
Type What Type basketball, volleyball, badminton, dance
    aerobics or Zumba
PRINCIPLES OF TRAINING
• Specificity
• The principle of specificity states that different forms of exercise
produce different results…
• for example, to improve the range of movement, an individual
needs to do exercises for the improvement of flexibility.
• The function of this principle is not only on the movement or
activity attained but to the intensity at which it is performed.
• Overload
• The principle of overload states that to improve, muscle must
work harder than that which are they accustomed.
• A muscle will be stronger when forced to work beyond its
normal intensity.
• The load must increase in order to adapt and as the training
develops.
• Progression
• The principle of progression states that a program must be
progressive in order for the body to achieve more training gains,
because the body adapts to the initial overload.
• Start slowly and gradually increase the amount of
exercise and keep overloading.
• Reversibility
• The principle of reversibility dictates that when training
ceases the training outcomes will also stop.
• Use it or lose it! If training stops, basically the improvement
that was made will be reversed.
• Any adaptation that takes place as a result of training will
be reversed when you stop training.
• Individuality
• The principle of individuality states that each person has
unique capabilities and needs.
• The training exercise should be accustomed to each
person’s characteristics and needs.
• If the same program is the designed, the person will
respond differently.
METHODS OF TRAINING
• Aerobic Exercise
• Exercise actually requires energy, when we exercise
aerobically our bodies use glycogen and fat as fuel. This low
to moderate level of exertion can be sustained over long
periods.
• As you breathe more heavily with exertion carbon dioxide is
expelled from your body.
• Lactic acid is not produced as it is with anaerobic exercise.
Anaerobic Exercise
• Anaerobic means ‘without oxygen.’ This type of training improves the ability of
the muscles to work without enough oxygen and it uses muscles at high
intensity and a high rate of work for a short period of time.

• Anaerobic exercise should not last long for the reason that oxygen is not used
for energy and lactic acid is produced.

• Lactic acid contributes to muscle fatigue and must be burned up by the body
during a recovery period before another bout of exercise can be attempted.
Specific training methods can be used to improve each fitness factor.
• Circuit training involves performing a series of exercises in a special order
called a circuit.
• Cross training involves using another sport or activity to improve your
fitness
• Interval training involves alternating between periods of hard exercise and
rest. It improves speed and muscular endurance.
• Weight training uses weights to provide resistance to the muscles.