PHYSICAL FITNESS

AND EXERCISE
PROGRAM
PHYSICAL FITNESS

•Physical Fitness, is the body's ability to

function effectively and efficiently
without undue fatigue in work, leisure
activities, to meet emergency situations
and to resist diseases from sedentary
lifestyle.
Three important aspects to be considered
physically fit.
1. Ability to perform one's daily tasks without
undue fatigue.
• Getting early for school Walking
• travelling to school Listening
• participating to class activities
• Contributing to the workload in the house
2. Enjoying leisure through some recreational activities.
Leisure is the amount of time left after all the daily routine
activities are accomplished. It is an unobligated time where
one can enjoy through activities such as sports, academic
games and other productive hobbies. These activities are
called recreation. They may be in the form of:
• Play puzzles
• brain games
• Listening to music
• Playing games or;
• sports Dancing
3. Meeting emergencies.
Emergencies are unforeseen events where one has to
use his energy and time to meet unexpected
circumstances. They include:
• Accidents
• Participating in community service
• Solving household problems Illnesses/ death in the
family
• Calamities (landslides, earthquake, fire, floods etc.)
•The ability to meet these three (3) main
facets of physical fitness is a
manifestation that one is a physically fit
individual. The ability to meet these
components of fitness.
HEALTH-RELATED FITNESS
COMPONENTS:
•Fitness components that are prescribed
to improve individual's health.
1. Muscular Strength - the ability of the muscle to exert
maximal effort in a brief duration.
2. Cardiovascular endurance - the ability of the lungs, heart,
and blood vessels to deliver adequate amounts of oxygen to
the cells to meet the demands of prolonged physical activity.
3. Flexibility - the ability of the muscles and joints to go
through a full range of motion.
4. Body composition - refers to proportion of lean body mass
to fat body mass.
5. Muscular endurance-defined as the maximum pull or push
that can be exerted one time by a muscle group.
SKILL-RELATED FITNESS

•Fitness components important

for success in skills in skilful
activities and athletic events.
• Speed - the ability to perform a task or move from one point to
another in the shortest possible time.
• Agility - the ability of an individual to quickly shift or change direction
of the body from one point to the other.
• Power - ability to perform one maximum effort in the shortest
possible time. It is the product of both strength and speed.
• Balance the ability to stay in equilibrium in relation to changes in
body position. It may be static or dynamic. Static balance is the kind
of balance demonstrated in stationary position. Dynamic balance is
demonstrated while the body is moving.
• Reaction time is the amount of time it takes to respond to a stimulus.
• Coordination is the integration with hand and/or foot movements
with the input of the senses.
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 tailored to
individuals' needs. When you design your exercise program, points to keep
in mind include:

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
Health Benefits of Exercise and Exercise
Program
An exercise program that is designed specifically for you is a great way
to stay physically and mentally fit. It also provides many other benefits,

• improved condition of the heart and lungs

• improved muscle tone and strength better coordination, agility and
flexibility
• weight management
• increased muscular strength, endurance and motor fitness
• improved balance and spatial awareness increased
energy levels
• reduced risk of chronic disease (such as type 2
diabetes and heart disease)
• improved sleep and brain health
• mproved general and psychological wellbeing
A SMART Guide to Goal Setting
• When taking on any challenge, it's a good idea to define your goals. You
should identify what you want to accomplish and how you will carry out
your plan. This is important when making positive change and will help
you succeed.
• A short-term goal should be developed with a finite amount of time in
mind. Ex: A 15 year boy is aiming to improve his road running time over
three kilometres by five seconds each week.
• A long-term goal is something you want to do further in the future. Long-
term goals require time and planning. Ex: A girl is aiming to be running a
total distance of eight kilometers by the end of the school year.
SMART
• S (Specific) Write down want you want to achieve. Write down
amounts, times, days, and other
• M (Measurable)
• A (Achievable)
• R (Relevant)
• T (Trackable)
Understanding the Principles of Fitness
Training
• The basic training principles are rules to follow
which describe how the body responds to the
physiological stress of physical activity. These
principles provide the conceptual foundation for
safe and effective physical program design. In
order to get the most out of your training, you
must follow these simple training principles
Principles of Fitness Training
Principle of Overload
• is the most basic of all fitness training principle.
It specifies that you must perform physical
exercise than normal amounts (overload) to get
an improvement in physical fitness and health
benefits. For example, if improvement in
muscular strength is the goal, the muscle must
be exercised with a greater weight than normal.
Principle of Specificity

• indicates that you must train a specific

energy system and specific muscle groups in
order for them to improve. Example, if you
want to develop the cardiovascular
endurance, you must design a training
program that primarily utilizes a particular
energy system.
Principle of progression
• indicates that load could be increased gradually
overtime to remain effective and safe for best results.
An individual training to gain cardiorespiratory
endurance may begin in an exercise program by
jogging 2 kilometers at a moderate intensity. The next
week the individual could increase distance to 2 ½
kilometers while still working at the same level of
intensity. Week after week, the overload could be
adjusted until the desired level of fitness is attained.
Principle of variation
• there are many different ways to achieve desired fitness
goals. Including variation into a training program maintains
individual's interest and provides a change of pace while still
making progress toward desired goals. Variation lessens
boredom and overcome periods where there seem to be
little progress. Alternating hard workouts with easier
workouts, and running in different locations within the
community are some ways to introduce variability into one's
fitness program
Principle of recovery.
• The body needs time to adapt to the demands placed
on it. Incorporating time to rest into the fitness
program aids the body in this effort. For example, an
individual may work one day on improving upper
body strength and devote the next day's training to
working lower body strength. Researchers have also
found that working out seven days of the week
increases the risk of injury.
• A well-designed personal physical activity plan will outline how often
(frequency), how long (time), and how hard (intensity) a person
exercises, and what kinds of exercises (type) are selected. FITT
Principle is a formula in which each letter represents a factor
important for determining the correct amount of physical activity. The
exercise frequency, intensity, time, and type (FITT principle) are key
components of any fitness plan or routine. An Individual's goals,
present fitness level, age, health, skills, interest, and availability of
time are among the factors to consider in developing a personal
physical activity plan
Applying the Basic Training Principles
• Frequency refers to the number of exercise sessions per week, for
example, three to five times per week.
• Intensity- - is the degree of effort or exertion put forth by an
individual during exercise
• Time - is the duration of the length of the activity, such as 40 minutes
of exercise is how long an exercise must be performed to be effective
• Type - is the mode of exercise being performed. The selection of the
type of exercise should be guided by the fitness goal to be achieved.