MODULE 3: DESIGNING

YOUR FITNESS PROGRAM

Objectives:
1. Explain the different principle of exercises.
2. Design and create their fitness program.
3. Performed their fitness program according to
schedule.
Background Knowledge

1.Pulse Analysis
2.Physical fitness test
3.Human/Anatomical
Movements
Principles of Exercise

Understand how to design your

own fitness program which will
based in your OWN ability,
capability.
“One size fits all”. Every individual
has different fitness level and skill.
 Source: https://giphy.com/gifs/fitness-exercise-
gym-3o7qE4gcYTW1zZPkre

Principles of
Overload

Source:
https://www.capnpetespowerpe.c
om/productpage/
exerciseprinciplesprintabledisplay-
signs
 Training must be raised to a
higher level than normal to
create the extra demands to
which your body will adapt.

Source: https://www.pinterest.ph/pin/543598617501291186/

Greater than normal

stress or load on the body
is required for training
adaptation.
Source: https://www.pinterest.ph/pin/594264113302430652/?
nic_v2=1a78fsjiT
 Overload is necessary to develop fitness in
all exercise-related fitness components:
aerobic, endurance, muscular strength,
muscular endurance, and flexibility

Source: https://videoplasty.com/stock-gifs/man-
on-a-treadmill-763
Principle of
Progression
It states that the body should
experience a gradual increase in
workload.
Slowly learning the proper
techniques involve in progressive
resistance training (PRT)
How soon?
Source:
https://blog.myfitnesspal.com/
10-plyometric-exercises-for-
power-and-explosiveness/
 Principle of Specificity

States that sports training

should be relevant and
appropriate to the sports for
which the individual is
training.
Training must go from
Source: highly general training to
https://www.verywellfit.com/we
ighted-step-up-exercise-
3120001
highly specific training.
The particular muscle group must be
used
Source: https://www.verywellfit.com/best- Source:
https://blog.voltathletics.com/home/2013/12/3/break-a-
home-workouts-3495490
mental-sweat-complex-training-for-increased-power

Source: https://www.quora.com/Is-10-
minutes-workout-daily-is-enough

Source:
https://crafty.house/ess
ential-bodyweight-
exercises/
Principle of Individuality
States that no two person are the same rate of
adaptation to the same work load differs.

Source: https://www.sheknows.com/health-and- Source:

wellness/articles/1123603/jump-rope-exercises/ https://www.openfit.com/wo
rkout-excuses
Emphasizes that needs to create an
exercise that is individual-specific
Source: http://rebloggy.com/post/gif-fitblr-fitspo-weight-loss-fitness-
cardio-workout-workout-gif-fitness-gif-bod/64167464844

Source: https://www.health.com/fitness/cardio-workouts/battle-rope-
exercises
Principle of Reversibility
Your general fitness level change all the
time- therefore if you stop training you will
lose fitness benefits gained through
training and it will be harder to maintain
fitness.
Source: https://www.openfit.com/workout-excuses

Source:
http://clipart-library.com/clipart/n1567480.
 General Training Principles
F. I. T. T.

Frequency how often you will

exercise

 Intensity the amount of effort or

work that must be completed in a
specific exercise.
 Time is simple how long each
individual session last. This will
vary based on the intensity
 Type what type of exercise will
you be doing?
Source: https://www.pinterest.ph/terrnn4aolcom/fitt-principle/