Physical Education &

Health 1 (Lesson 2)
ATTENDAN
CEPlease say “PRESENT” once the
teacher call your name.
BEGINNI
NG
ACTIVITY
Exercise
Program
Design
Teacher: Ms. Ellyn Mondares
01
PRINCIPLE
S OF
EXERCISE
TRAINING
 PRINCIPLES OF EXERCISE
01
TRAINING
People can get fit by becoming more active. However, you need to
practice caution because doing MORE is not exactly doing it RIGHT.

The following principles are important in designing an exercise program:

1. Principle of Overload
States that the body must work harder than what it is used to in order for it to
adapt. It implies that exercise is a controlled form of stress that will stimulate the
body to become stronger.

2. Principle of Progression
If the principle of overload asks “How hard?” then the principle of progression asks
“How soon?” the body will get injured if it experiences a work load that is too hard
and too soon.
 PRINCIPLES OF EXERCISE
01
TRAINING
3. Principle of Specificity
States that the body will adapt specifically to the workload it experienced. It implies that
improvements in fitness level will be limited to the activities that one is performing.

4. Principle of Individuality
This principle emphasizes the need to create exercise program that is individual-specific. All
individuals have different performance goals, fitness attributes, lifestyle, and nutritional
preferences.

5. Principle of Reversibility
The Principle of Reversibility is another way of stating the principle of disuse. It indicates that
disuse or inactivity results in loss of benefits achieved in overloading.
 What is the first step in designing an effective exercise program?
OBJECTIVES DESCRIPTION
S Specific What, why, who, when, and How?

M Measurable Objectives should be measurable to truthfully gauge your goal

Attainable/ Goals should be stimulating, neither too comfortable nor too difficult
A Achievable
Realistic Goals should be attainable given the resources, effort, and time.
R
T Time Goals must be timely, helpful and attainable in a period of time.
Exciting Goals must be motivational and encouraging to level up and
E improve.
R Recorded Evaluate the workout you have done, its regularity, moderation, time
given, and the progress made with the type of training.
How do I evaluate my fitness level?
A word of caution: Make sure to seek medical clearance and follow safety precautions (e.g
warm up, wearing proper attire) before performing these tests.

One Mile Run

The goal is to finish the distance with the fastest time possible.
One Minute Push-Up
The goal of the student is to perform the most number of correct
repititions in one minute.
How do I evaluate my fitness level?
One Minute Curl-up
At every repetition, the student has to bring the
head and upper back off the floor and the
palms should touch the knees.
Sit and Reach
The goal of the student is to reach forward by
bending the trunk.
Body Mass Index
A widely accepted tool to evaluate body composition .
Waist Grith
Is an important tool to assess the relative amount of fat in
abdominal region.
PUSH-UP SCORING
CURL-UPS SCORING
SIT AND REACH SCORING
 02
F.I.T.T
PRINCIPLE
02 F.I.T.T PRINCIPLE
What factor should be considered when designing a personal
fitness program?

FACTOR DEFINITION
Frequency 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
03
WARM UP AND
COOL DOWN
 03 WARM UP AND COOL DOWN

Why are dynamic stretches better than static stretches during

warm up?

Dynamic Stretches are better performed during

warm up because the movement keeps the
muscles warm whereas Static Stretching will lower
muscle temperature because the exercises are
stationary.
 03 WARM UP AND COOL DOWN

What activities are performed during the cool down?

The cool down bridges the period between
workout and rest. This transition is important
to deter pooling of blood in the lower
extremities. An abrupt stop from the workout
may slow down the heart activity and abruptly
decrease blood pressure, which can cause
dizziness.
 03 WARM UP AND COOL DOWN

What activities are performed during the cool down?

A good cool-down routine takes around 10 minutes. The
routine should include performing multi-joint activity
that is low in intensity (i.e slow jog) for a period of 5
minutes. A cool down should be a physical and mental
routine. There is less tension in the muscles when the
mind is relaxed.
 REFERENC
•
E:
Physical Education and Health Volume 1 BOOK by Lualhati
Fernando-Callo & Peter Fermin Dajime
 ACTIVITY #2
“BY GROUP: EXERCISE TOGETHER”
Direction: Perform the following exercises below. By the
help of your leader, he/she will be the one to list down
all the records attained in each exercise.
1. High Jump
2. One Minute Push-Up
3. One Minute Curl-Up
4. Sit and Reach
Thanks
GOD BLESS AND STAY SAFE!

Do you have questions? Email me at

wisantillan11@gmail.com or send me a
message on my messenger @Lui Gean
Santillan.

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