Module 1 Physical Activities Towards Health and Fitness II 1

CHAPTER I: EXERCISE CONCEPTS

INTRODUCTION

Exercising today is very important to a person’s health. Exercising is mainly for

cardiovascular fitness. Some people do it because they just enjoy it. Exercising also gently
improves your health. Exercise refers to physical activity or performing some physical work
on a repetitive basis to relax your body and take away out all the mental stress. Doing
regular exercise is essential in one’s life.
In this module you will learn the different principles of exercises, phases of exercises
and exercises and physical activity guidelines.

OBJECTIVES
At the end of the module, the students should be able to:
a. Describe the principles of exercise and its concepts;
b. Identify the background of aerobic and non-aerobic exercises;
c. Appreciate the importance of good nutrition and effect of exercise in our body;
d. Execute aerobic and non-aerobic exercises; and
e. Perform dance and recreational exercises.

DISCUSSION PROPER

PRINCIPLES OF EXERCISE
The exercise principles outline the criteria that guide all training. Each principle
allows us to critique some element of a person’s training. When a person’s training follows
the principles well it is most likely to be successful. Following is a list of the principles and
their definitions.
1. INDIVIDUALITY
Everyone is different and responds differently to training. Some people can handle higher
volumes of training while others may respond better to higher intensities. This is based on a
combination of factors like genetic ability, predominance of muscle fiber types, other factors
in your life, chronological or athletic age, and mental state.
2. SPECIFICITY
Improving your ability in a sport is very specific. If you want to be a great pitcher, running
laps will help your overall conditioning but won’t develop your skills at throwing or the power
and muscular endurance required to throw a fastball fifty times in a game. Swimming will
help improve your aerobic endurance but won’t develop tissue resiliency and muscular
endurance for your running legs.
3. PROGRESSION
Module 1 Physical Activities Towards Health and Fitness II 2

To reach the roof of your ability, you must climb the first flight of stairs before you can exit
the 20th floor and stare out over the landscape. You can view this from both a technical skills
standpoint as well as from an effort/distance standpoint. To swim the 500 freestyle, you need
to be able to maintain your body position and breathing pattern well enough to complete the
distance. To swim the 500 freestyle, you also need to build your muscular endurance well
enough to repeat the necessary motions enough times to finish.
4. OVERLOAD
To increase strength and endurance, you need to add new resistance or time/intensity to
your efforts. This principle works in concert with progression. To run a 10-kilometer race,
athletes need to build up distance over repeated sessions in a reasonable manner in order
to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any
demanding exercise attempted too soon risks injury. The same principle holds true for
strength and power exercises.
5. ADAPTATION
Over time the body becomes accustomed to exercising at a given level. This adaptation
results in improved efficiency, less effort, and less muscle breakdown at that level. That is
why the first time you ran two miles you were sore after, but now it is just a warm-up for your
main workout. Therefore, you need to change the stimulus via higher intensity or longer
duration in order to continue improvements. The same holds true for adapting to lesser
amounts of exercise.
6. RECOVERY
The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a
long season are necessary to ensure your body does not suffer from exhaustion or overuse
injuries. Motivated athletes often neglect this. At the basic level, the more you train the more
sleep your body needs, despite the adaptations you have made to said training.
7. REVERSIBILITY
If you discontinue application of a particular exercise like running five miles or bench
pressing 150 pounds 10 times, you will lose the ability to successfully complete that
exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries
(blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of
loss substantially by conducting a maintenance/reduced program of training during periods
where life gets in the way and is why just about all sports coaches ask their athletes to stay
active in the offseason. The principles of specificity, progression, overload, adaptation, and
reversibility are why practicing frequently and consistently are so important if you want to
improve your performance. Missed sessions cannot really be made up within the context of a
single season. They are lost opportunities for improvement. Skipping your long ride on
weekend A means you can’t or shouldn’t go as far as originally planned on weekend B
(progression & overload). Skipping your Monday swim means your swimming skills and
muscles won’t be honed or stressed that day (specificity). Missing a week due to a vacation
sets you back more than one week (adaptation and reversibility). Apply these principles to
your training to get a better understanding of your body and how to achieve success.
Module 1 Physical Activities Towards Health and Fitness II 3

FITT PRICIPLES OF EXERCISE

It is commonly agreed students need to be empowered to construct and tailor
workouts to meet The FITT Principle describes how to safely apply the principles of overload
and progression:

 FREQUENCY (how often) is how often a person performs the targeted health-
related physical activity. For each component of health-related fitness, a safe
frequency is three to five times a week.

 INTENSITY (how hard) is how hard a person exercises during a physical activity
period. Intensity can be measured in different ways, depending on the related health-
related component. For example, monitoring heart rate is one way to gauge intensity
during aerobic endurance activities, but gives no indication of intensity during
flexibility activities.

 TIME (how long) is the length of the physical activity. As with the other aspects of
the FITT principle, time varies depending on the health-related fitness component
targeted. For example, flexibility or stretching may take 10-30 seconds for each
stretch, while the minimum time for performing aerobic activity is 20 minutes of
continuous activity.

 TYPE OR SPECIFICITY (what kind) refers to the specific physical activity chosen to
improve a component of health-related fitness. For example, an individual wishing to
increase arm strength must exercise the triceps and biceps, while an individual
wishing to increase aerobic endurance needs to jog, run, swim, or perform some
other aerobically challenging activity.

PARTS OF EXERCISE (PHASES)

1. WARM-UP
The purpose is to stretch the muscles of the body, thus avoiding possible muscle
injury. It also heats up the body, giving a slight increase in the heart rate (pulse) in
preparation for the vigorous working phase.
2. EXERCISE PROPER/ WORKOUT
Elevates the heart rate and achieves aerobic fitness activities, which maybe included
in this phase are walking, jogging, running, swimming, bicycling and aerobic dancing.
These phases should follow the principles of training with regards to frequency,
intensity, and time. Reaching the target heart rate and maintaining the intensity of
workout in the specific time are important guidelines for this phase.
3. COOL DOWN
Cooling down should be accomplished by walking for a few minutes and followed by
a stretching exercise to undo the tightening of muscle groups that occurs from
strenuous activity.
Module 1 Physical Activities Towards Health and Fitness II 4

EXERCISE AND PHYSICAL ACTIVITY BASIC GUIDELINES

There are certain guidelines that need to be kept in mind when implementing
physical activity programs. These include warm-up and cool down, common risks,
recognizing normal from abnormal symptoms, and need for medical evaluation.

WARM-UP AND COOL-DOWN

Exercise sessions always should be preceded by a 5-minute warm-up and followed

by a 5-minute cool-down.

The warm-up should consist of

general calisthenics, stretching
exercises, or exercising at a
lower intensity level than the
target zone. Warm-up prepares
the body for exercise, enhances
exercise performance, and
decreases the chances of injury.
Muscles that are warmed-up are
easier to stretch and prepared
for the more intense activity of
the workout itself. Warm-up
helps the body’s physiology
gradually progress from rest to
exercise. Circulation of blood
needs to be redirected to active muscles and this takes time. The heart most specially needs
time to adapt to the increased demands of exercise. Warm-up also helps spread synovial
fluid through the joints to help protect the articular spaces and, therefore, prevent injury.

Cool-down is just as important as warm-up. The cool-down entails decreasing the

intensity of the exercise gradually. The body needs to slow down gradually to its resting level
following the challenge of exercise. Stopping abruptly causes blood to pool in the exercised
body parts, diminishing the return of blood to the heart. Less blood return can cause
dizziness and fainting or even caused cardiac abnormalities.

COMMON RISKS

Injury to the musculoskeletal system is the most common reported problem,

therefore, precaution should be observed. To avoid soreness and injury, individuals who
have not been active should start slow and gradually build up to the desired amount of
activity until the body can adjust to the intensity level. Make sure to consult the doctor for any
medical condition that may make a person prone to this problem, such as osteoporosis or
arthritis. Walking exercises will be safe in these.

NORMAL SYMPTOMS

When doing moderate intensity exercise, the following may be observed:

 Some change in the breathing pattern of a person yet, is able to carry out a
conversation without breathlessness; difficulty of breathing and chest pain are
not normal.
Module 1 Physical Activities Towards Health and Fitness II 5

 No sensation of pain or strain - one perceives the feeling of being able to

continue activity.
 Some may experience arm or leg fatigue, but it should not be painful.

MEDICAL EVALUATION

Individuals who experience some form of cardiovascular disease need medical

consultation before engaging in exercise programs. It is also recommended for men over 40
years of age and women over 50 years of age. For individuals with the following risk factors,
it is best to seek medical evaluation for better planning and monitoring of activities: high
blood pressure, high blood cholesterol, family history of heart disease, diabetes mellitus, and
obesity.

The Philippine National Guidelines on Physical Activity (2010) also recommended specific
implementing guidelines or simple rules in adopting the physical activity prescriptions.

1. As a general precaution, all individuals who would want to engage in more vigorous
physical activity should get clearance from a physician. Before engaging in any physical
activity, a pre-participation evaluation should be performed on the participation.
Examples of pre-participation evaluation that may be used are the Physical Activity
Readiness Questionnaire or American College of Sport Medicine’s Pre-Exercise Health
Assessment.
2. Individuals who are considered to be with medical contraindications to exercise and with
diseases symptoms and risk factors should be cleared first by a physician. While they
are not precluded from participating in physical activities, their safety should be ensured
first and foremost.
3. If classified as apparently healthy, start slow within comfortable effort levels. Progress
slowly and according to improved work capacity. Do not over-exert.
4. Stop at any point during the physical activity if dizziness, nausea, shortness of breath
and chest pains manifest.
5. Consider reducing the intensity of the exercise, or stopping totally if physical or verbal
manifestations of severe fatigue, joint and muscle pains, and cramps start.
6. Participants are encouraged to keep a Daily Physical Activity Record (see 4.4) for better
monitoring and tracking.
7. Participant should be allowed to stop if and when he/she requests at any point to stop.
8. Ensure proper hydration by encouraging drinking ¼ liter or a cup of fluid (water, fresh
fruit juices, sports drinks) every 15 to 20 minutes during the activity
9. Encourage wearing proper attire and footwear during programmed activities such as
exercise and sports and games for thermal stress management and protection from
injuries.
10. Allow ample recovery after physical activities.

THE FILIPINO ACTIVITY PYRAMID GUIDE

The importance of the Filipino pyramid activity guide is that it serves as a guide for us
to follow in exercising. It provides us with sample activities and how often we should do
them. It is critical that we have activities that raise our heartbeat for 30 minutes daily so that
we maintain good cardiovascular health.
Module 1 Physical Activities Towards Health and Fitness II 6

CHAPTER 2: AEROBICS AND NON-AEROBICS EXERCISES

AEROBIC EXERCISE is any type of cardiovascular conditioning. You probably know
it as “cardio.” Aerobic exercise means “with oxygen.” Your breathing and heart rate will
increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and
circulatory system healthy.

WHAT ARE SOME EXAMPLES OF AEROBIC

EXERCISE?Lower impact aerobic exercise includes:

 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking.
 Rowing.
 Using an upper body ergometer (a piece of
equipment that provides a cardiovascular
workout that targets the upper body only).

Higher impact aerobic exercise includes:

 Running.
 Jumping rope.
 Performing high impact routines or step
aerobics.
Module 1 Physical Activities Towards Health and Fitness II 7

BENEFITS OF AEROBIC EXERCISE

1. Improves cardiovascular conditioning.
2. Decreases risk of heart disease.
3. Lowers blood pressure.
4. Increases HDL or "good" cholesterol.
5. Helps to better control blood sugar.
6. Assists in weight management and/or weight loss.
7. Improves lung function.
8. Decreases resting heart rate.

NON-AEROBIC EXERCISE also known as ANAEROBIC EXERCISE, is exercise

that is short in duration and does not require oxygen to be accomplished. Examples of non-
aerobic exercise include weightlifting, running 100 meters, or climbing a flight of stairs. Non-
aerobic exercise is typically less than 60 seconds in duration, as opposed to aerobic
exercise which is 60 seconds or longer in duration like jogging 5 miles or going for a hike.

WHAT ARE SOME EXAMPLES OF ANAEROBIC

EXERCISE?

 weightlifting
 jumping or jumping rope
 sprinting
 high-intensity interval training (HIIT)
 biking
 plyometrics

BENEFITS OF ANAEROBIC EXERCISE

 Increases bone strength and density
 Increases bone strength and density
 Increases power
 Boosts metabolism
 Increases lactic threshold
 Fights depression
 Reduces risk of disease
 Protects joints
 Boosts energy

SELF ASSESSMENT QUESTIONAIRE

Module 1 Physical Activities Towards Health and Fitness II 8

ACTIVITY 1
JUMP ROPE

EQUIPMENT: rubber shoes (sneakers), jump rope

BENEFITS: Jumping rope helps develop better body awareness, hand-foot coordination,
and agility.
SAFETY: Your jump rope should be adjusted for your height. Stand with both feet on the
middle of the rope and extend the handles to your armpits. That is the height you are going
for. If it is too long, cut or tie it to avoid tripping on the rope.
DURATION AND FREQUENCY: 10 minutes

Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to
make sure you have plenty of space. Your circuit routine should take 10 to 15 minutes to
complete.

1. Start by jogging forward as you swing

the jump rope over your head and
under your feet. Do this move for 15
seconds.
2. Next, reverse your direction and jog
backward as you continue to swing the
jump rope. Do this move for 15
seconds.
3. Finish your set by doing a hopscotch
jump for 15 seconds. To do this move,
jump rope in place, and as you jump,
alternate between jumping your feet out
to the sides and then back to the
center, like how you would move them
while doing jumping jacks. Do this
move for 15 seconds.
4. Rest for 15 seconds between sets.
5. Repeat 10 times.

ACTIVITY 2

AEROBIC STRENGTH CIRCUIT

EQUIPMENT: gym shoes (sneakers), sturdy chair or couch for dips

BENEFITS: This exercise increases heart and cardiovascular health, builds up strength, and
tones major muscle groups.
SAFETY: Focus on proper form with each
exercise to avoid injury. Keep your heart rate at a
moderate level throughout. You should be able to
carry on a brief conversation during this exercise.
DURATION AND FREQUENCY: 5 minutes.

This aerobic circuit is designed to get your

heart rate up. Perform the following strength
exercises for 1 minute:
 squats
Module 1 Physical Activities Towards Health and Fitness II 9

 lunges
 pushups
 dips
 torso twist

Then jog or march in place for 1 minute for your active rest. Cool down afterward with
some light stretching.

ACTIVITY 3

RUNNING OR JOGGING

EQUIPMENT: running shoes

BENEFITS: Running is one of the most effective forms of aerobic exercise. It can improve
heart health, burn fat and calories, and lift your mood, just to name a few.
Safety concerns: Choose well-lit, populated running routes. Let someone know where you
will be.
DURATION AND FREQUENCY: 20 to 30 minutes.

ACTIVITY 4

WALKING

EQUIPMENT: gym shoes (sneakers)

BENEFITS: Walking daily can reduce your risk of heart
disease, obesity, diabetes, high blood pressure, and
depression.
Module 1 Physical Activities Towards Health and Fitness II 10

SAFETY: Walk in well-lit and populated areas. Choose shoes that offer good ankle support
to reduce your risk for injury.
DURATION AND FREQUENCY: 30 minutes

You can use a fitness tracker to keep tabs on how many steps you take each day. If
your goal is to walk 10,000 steps a day, start with your base (current amount you walk) and
slowly up your daily step count. You can do this by increasing your daily steps by an extra
500 to 1,000 steps a day every 1 to 2 weeks.
So, once you have identified your base, add an extra 500 to 1,000 steps. Then, 1 to 2 weeks
later, increase your daily step count by an additional 500 to 1,000 steps.

ACTIVITY 5

ONLINE GROUPED VIDEO AEROBIC EXERCISE

Instructions:
1. Create a 3–5-minute video of yourselves doing an aerobic exercise.
2. The dance must be suited to your condition. Avoid too strenuous movements and
dangerous movements. Dangerous steps and stunts are not allowed in the entire
performance. In view of safety reasons, any movements with inherently
dangerous maneuvers are not allowed. Your safety is our priority.
3. Wearing of lewd costumes is not allowed. Must comply with the dress code of the
university.
4. The music of your choice must not contain foul and vulgar lyrics.
5. The use of provocative, offensive, and obscene dance steps is strictly prohibited.
6. Submit your practicum before the deadline.

RUBRICS
CRITERIA 1 2 3 4 TOTAL
Movements are Movements are Movements Movements
common copies of drawn from show unusual are highly
those seen by media or work by pattern and fair original,
CREATIVITY others or in media. others but variety. highlight the
modified slightly. interesting
way, and are
greatly varied.
RHYTHM/TEMPO The group attempts The group shows The group The group is
to keep a rhythm, a good shows great outstandingly
but often gets off understanding of understanding accurate in
beat and speeds up tempo and beat of tempo and beat, tempo,
or falls behind. but periodically beat by rarely rhythms, and
Module 1 Physical Activities Towards Health and Fitness II 11

Does not follow gets off beat or getting off beat dance
beat in music. makes errors in or making sequences.
rhythm. errors in
rhythm.
Dance seemed Dance skills Dance was well Dance was
poorly rehearsed. evidence limited rehearsed. well
Performers showed rehearsal time. Performers rehearsed.
little focus and Performers were focused. Performers
PERFORMANCE
minimal dance showed some Good dance were focused.
skills. focus and basic skills and Excellent skills
dance skills. presentation. in presentation
of the activity.
Some members Most members All members All members
participate in the participate in the participate in participate in
dance. The group is dance. The group the dance. The the dance. The
not put together at is put together group is well group is
MEMBER
all. Effort is but not everyone put together. extremely well
PARTICIPATION
minimal. is trying. Good effort put together.
from everyone. Everyone is
focused on
task.

FINAL SCORE:
_____________

ACTIVITY 6
Create a FITT Worksheet that will be use for your own workout. This
Worksheet will be use for the whole duration of this semester for your
exercises.
NOTE: You will be the one to identify your exercises considering the principles of
exercises.
Example
FITT WORKSHEET
F Frequency 4 Days Weekly
I Intensity Moderate Intensity
T Time 25 minutes 20 reps
T Type Walk around the Oval Wall push-ups (Strengthening)

FITT WORKSHEET
F Frequency
I Intensity
T Time
T Type
ASSESSMENT TASK 1

1. What does aerobic exercise mean?

a. Exercise while the body can supply oxygen.
b. Exercise that requires use of the body
c. Exercise that helps you breath throughout it.
d. To get FIT
2. Anaerobic Exercise definition?
a. Target heart rate
b. To exercise uncontrollably
c. Exercise that requires use of the body
Module 1 Physical Activities Towards Health and Fitness II 12

d. Muscles weighs more

3. What Does THR stands for?
a. The Hard Rate
b. Try Hard Rate
c. Target Heart rate
d. Target Heart Rate
4. What does FIT stands for?
a. Fitness Intensity Target
b. Frequency Intensity Time
c. Fitness in Target
d. Frequency in Time
5. Muscles Weighs more than Fat?
a. True
b. False
6. After regular aerobic training for several weeks, your resting heart rate will decrease.
a. False
b. True
7. Triceps
a. Front upper arm
b. back of upper arm
c. shoulder
d. back upper leg
8. Biceps
a. front upper arm
b. back upper arm
c. rear end
d. calf
9. Quadriceps
a. Between neck and shoulder
b. front upper leg
c. calf
d. Hamstring
10. Deltoids
a. Back upper leg
b. Shoulder
c. Calf
d. between neck and shoulder

ASSESSMENT TASK 2
Instructions:
 Find 15 topic-related words inside the box.
 Encircle the word to highlight your answer.
 Submit your output to our Google class.

I N D I V I D U A L I
M V D J X W T R Y O P G T S Y
Module 1 Physical Activities Towards Health and Fitness II 13

H A N A E R O B I C S S I P Y
U N F F A S A R A L J K S E T
T W P R O G R E S S I O N C I
Y O T E P I A N E N T E E I L
P D R Q U V E E L Z M X T F I
E L G U M I R S B K Y E N I B
O O V E R L O A D O R R I C I
N O L N A Y B V P A E C U I S
A C C C W K I H G F V I I T R
N E Y Y X Z C W E R O S O Y E
O R V E R F S H J K C E X B V
V B N M Q W E T I M E C O R E
A D A P T A T I O N R D Z H R
Instruction:
Questions:
Down
1.
Horizontal
2.
Up
3.

ASSESSMENT TASK 3

Essay. Answer the following questions:

1. Why is recreation an important part of one’s life? (50 points)

2. How do recreational activities contribute to the total development of an individual?
(50 points)

LEVELS OF ACHIEVEMENT
Module 1 Physical Activities Towards Health and Fitness II 14

Criteria Excellent Good Fair Poor

(8-10 points) (6-7 points) (4-5 points) (0-3 points )
There is one specific, well- There is one clear, well- There is one topic, but The topic and main
Focus and
focused topic. Main ideas focused topic. Main ideas are main ideas are not ideas are not
Details
are clear and are well clear but are not supported by especially clear. clear
supported by detailed and detailed information or facts.
accurate information.
(8-10 points) (6-7 points) (4-5 points) (0-3 points)
The introduction is inviting, The introduction states the The introduction states the There is
states the main topic, and main topic and provides an main topic. A conclusion is no clear introduction,
provides an overview of the overview of the paper. A included, but structure, or
Organization
argument. Information is conclusion is included, but is not especially conclusion.
relevant and presented in does not strengthen the relevant/ supportive
logical order. The conclusion argument/ position.
is strong.
(7-10 points) (5-6 points) (3-4 points) (0-2 points)
The author’s purpose of The author’s purpose of writing The author’s purpose of The author’s purpose
writing is very clear, and is somewhat clear, and there writing is somewhat clear, of writing is unclear
there is strong evidence of is some evidence of attention and there is evidence of
Voice
attention to audience. to audience. The author’s attention to audience.
The author’s knowledge of knowledge of and/or The author’s knowledge of
and/or experience with the experience the topic seems limited.
topic is evident with the topic is evident
(8-10 points) (6-7 points) (3-5 points) (0-2 points )
The author uses vivid words The author uses vivid words The author uses words that The writer uses a
and phrases. The choice and phrases. The choice and communicate clearly, but limited vocabulary.
and placement of words placement of words is the writing lacks variety Jargon or clichés are
Word Choice
seems accurate, natural , inaccurate at times and/or and seems inappropriate to not used properly and
and seems overdone or the subject matter. detract from the
appropriate inappropriate for the subject meaning.
matter.
(8-10 points) (6-7 points) (3-5 points) (0-2 points)
All sentences are well- Most sentences are well Most sentences are well Sentences sound
constructed and have varied constructed and have varied constructed, but they have awkward, are
structure and length. The structure and length. a similar structure and/or distractingly
Sentence author makes very few The author makes a few length. The author makes repetitive, or are
Structure, errors in grammar, errors in grammar, several errors in difficult to understand.
Grammar, mechanics , mechanics , and/or spelling, grammar, mechanics , The author makes
Mechanics, & and/or spelling but these mistakes do not and/or spelling that numerous errors
Spelling interfere with understanding interfere with in grammar,
understanding mechanics ,
and/ or spelling that
interfere with
understanding.

ANSWER TO SELF-ASSESSMENT QUESTIONAIRE

ASSESSMENT TASK 1

1. c
2. d
3. b
4. a
5. b
6. d
7. c
8. a
9. c
10. b
Module 1 Physical Activities Towards Health and Fitness II 15

ASSESSMENT TASK 2

I N D I V I D U A L I T Y Z W
M V D J X W T R Y O P G T S Y
H A N A E R O B I C S S I P Y
U N F F A S A R A L J K S E T
T W P R O G R E S S I O N C I
Y O T E P I A N E N T E E I L
P D R Q U V E E L Z M X T F I
E L G U M I R S B K Y E N I B
O O V E R L O A D O R R I C I
N O L N A Y B V P A E C U I S
A C C C W K I H G F V I I T R
N E Y Y X Z C W E R O S O Y E
O R V E R F S H J K C E X B V
V B N M Q W E T I M E C O R E
A D A P T A T I O N R D Z H R
Down (yellow)  Intensity (13)
 Warmup (5)
 Frequency (1)
 Cool Down (15)
 Specificity (11)
 Type (7) Horizontal (purple)
 Exercise (3)
 Aerobics (14)  Overload (8)
 Individuality (4)
Up (green)  Progression (12)
 Time (6)
 Recovery (9)
 Adaptation (10)
 Reversibility (2)

SUMMARY
 There are seven principles of exercise which we considered in
training program or exercises.
1) Individuality
2) Specificity
3) Progression
4) Overload
5) Adaptation
6) Recovery
7) Reversibility
 Exercises Program can be planned using FITT Principles.
Module 1 Physical Activities Towards Health and Fitness II 16

F – Frequency – How often you should exercise.

I – Intensity – How hard you should exercise.
T – Time – how long you should exercise.
T – Type – what exercise you should use.
 Exercises has different parts. 1) Warm Up 2) Exercise proper/ Workout and 3) Cool
down.
 Aerobic Exercises are endurance-type exercises that increase a person’s heart rate
and breathing rate over relatively long durations. Anaerobic exercises are exercises
that involve short bursts of intense activity.
 Aerobic exercises “O2 dependent” Requires oxygen.
 Anaerobic “O2 dependent” Does not require oxygen.

REFERENCES

 https://www.ptdirect.com/training-design/training-fundamentals/the-exercise-
principles
 AAHPERD, (1999). Physical Education for
 Lifelong Fitness: The Physical Best
 Teacher’s Guide, Champaign, IL: HumaPn
 Kinetics; pgs. 78-79
 https://en.wikipedia.org/wiki/Cooling_down#:~:text=Cooling%20down%20(also
%20known%20as,a%20slow%20jog%20or%20walk.
 https://en.wikipedia.org/wiki/Warming_up
 http://thepafp.org/website/wp-content/uploads/2017/05/2009-WHO-Lifestyle-Manual-
module4-Physical-Activity.pdf
 https://www.healthline.com/health/fitness-exercise/aerobic-exercise-
examples#athome-exercises
 https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise