WEEK10&11
:

THE ROAD
TO SUCCESS
THE PHYSICAL ACTIVITY
PYRAMID
• It is a visual representation
demonstrating how to increase
physical activity 
until it becomes a part of daily routine.
•  It recommends different types
of activities you should be doing in a week
to stay physically fit. The closer to
the pyramid base, the more frequent
the activity.
FITNESS PRINCIPLES
•A set of attributes that people have or
achieve that relate to their ability to
perform physical activity
 F I T N E S S
P R I N C I P L E S
OVERLOAD  
•In order to progress and improve our
fitness, we have to put our bodies under
additional stress. 
•Applying this training principles will cause
long-term adaptations, enabling our bodies to
work more efficiently to cope with this
higher level of performance.
•Overloading can be achieved by following
the acronym FITT which will be discussed
later.
SPECIFICITY
•This principle relates to the type of training that
you do. It should be specific to you and your sport. 
•You should  test the components which are
important in your sport to see your strengths and
weaknesses. With this information, you can focus on
improving your weak points.
REVERSIBILITY
•Use it or lose it! Basically, if you stop training
then the improvements you have made will be
reversed. So if you are ill or have a holiday and
do not train for a period of time (even as little
as a week) you may not be able to resume
training at the point where you left off.
PROGRESSION
•Increase your workload progressively for maximum
improvement and to achieve optimal benefits.
•It should not be too slow because it will result
injury and or muscle damage.

TRAIN – DON'T STRAIN.

REGULARITY
•The benefits of exercise only lasts when you
exercise regularly. This makes your body to adapt to
muscle stimulation.
•To maintain effective results, you must
exercise persistently. Infrequent exercise can harm
your body.
•You should also implement regularity in your daily
work/rest patterns and eating.
 VARIETY
•Try to vary your training, to keep you
interested and to give your body a different
challenge.
•Remember, a change is as good as a rest. Many
professional athletes will play a completely
different sport in-between their main season, to
keep their fitness up whilst still having a rest!
BALANCE
•It dictates that all training must be properly
proportioned in order to achieve optimal results. The
concept All things in moderation is a
broad principle that operates at many levels of
human performance, is especially applicable to sports
training.
 T H E
F. I . T. T.
P R I N C I P L E
S
F R E Q U E N C
Y
INCREASING THE
NUMBER OF TIMES
YOU TRAIN PER
WEEK.
 INTENSITY
Increasing the difficulty of the exercise you do. For
example, running at 12 km/h instead of 10 or
increasing the weight you are squatting with.
TIME
•Increasing the length of time that you are training
for each session. For example, cycling for 45
minutes instead of 30.
TYPE
•The type of exercise you do is the last part of the
F.I.T.T. principle and an easy one to manipulate to
avoid overuse injuries or weight loss plateaus.
GROUP MEMBERS:
ABM 11-Y1-4

KIM, CHARLIE C. VILLANUEVA, DANIELA

CANTUBA, SAMANTHA S. DE VEYRA, SHAIRA

SIERVO, ATENIE JEAN

JAZMIN, HERSHEY L.
MARIE D.

FRANCO, MARIA LUISA T. IBE, RHECA