HOPE 11 Q1 Lesson 2 AWC

LESSON 2: SET FITNESS GOALS
Prepared by: Mrs. Alyssa Wynn C. Casas - Caracut

Objectives:
1. Discuss the FITT principles and
principle of physical activity in
helping to develop a private exercise
preparation.
2. Create the fitness plan based on the
FITT principle and principle of
physical activity to reach a fitness
goal.
3. Evaluate the potential benefits of FITT
principles.
4. Perform moderate to vigorous
physical activities based on the
programmed fitness plan.
Let’s have a quick
WARM - UP
ACTIVITY
ACTIVITY
PRINCIPLES OF
EXERCISE
1. Principle of Overload
Overload principle states that the body must be put under
additional stress beyond what is normal. This utilizes the
FITT model, which is an acronym for: Frequency: how
often training is done; how many training sessions per
week. Intensity: how hard or difficult the training is;
increasing the workload of a session.
2. Principle of Progression
The principle of progression states that you should
increase overload, which can be achieved by using FITT
(frequency, intensity, time, and type) when your body
adapts to its present routine. The specificity principle
states that only targeted exercises will improve
specific fitness goals.
3. Principle of Specificity
The principle of specificity of training states that the
way the body responds to physical activity is very
specific to the activity itself. For example, someone who
jogs can expect that their jogging performance would
approve as well as their aerobic conditioning.
4. Principle of Reversibility
The principle of reversibility in fitness states that a person
will lose their exercise progress when they stop exercising.
The principle of reversibility can apply to sports,
cardiovascular, strength, or endurance training. The
effects of the reversibility principle can be reversed when
a person resumes training.
THE F.I.T.T
PRINCIPLE OF
PHYSICAL
ACTIVITY
FREQUENCY
Frequency (how often): Exercise should be carried
out 3-5 days a week. Training three times a week
produces significant training effects; however,
training 5 days a week at a lower-intensity exercise
may be more manageable for some people.
● For cardio:
Guidelines recommend moderate exercise, five or
more days every week or intense cardio, three
days every week to improve your health. If your
goal is to lose weight, you’ll need to work often up
to six or more days a week.
● For strength training:
The suggested frequency is two to three non-
consecutive days a week, it should be one to two
days between sessions.
INTENSITY
Intensity is how intense, or difficult, an exercise is for
a person's current level. This can be measured by
heart rate for cardio exercise. For strength training it
is measured using the weight lifted, repetitions
completed, and the number of sets done.
● For cardio:
The recommendation for steady-state workouts is
at a moderate intensity and for interval training, it
should be done at a high intensity for shorter
period.
The intensity depends on the workload you are
doing, the amount of weight you lift, and the
number of repetitions and sets.
TIME
Time relates to the amount of duration of each
exercise. This is a measure of endurance, an important
component of exercise. Ideally most people would get
150 minutes or more of moderate exercise or at least
75 minutes of high intensity exercise a week.
● For cardio:
The suggested cardio exercise is 30 to 60 minutes,
but the duration of your workout depends on the
type of exercise. For beginner, you might start with
a workout of 15 to 20 minutes. If you are doing
steady-state cardio, like going for a run, you may
exercise for 30 minutes to an hour.
●For strength training:
How long you lift weights depends on the type of
workout you’re doing and on your schedule. For a
total body workout, you may take up to an hour.
TYPE
Type relates to the variety of ways to exercise. This
could include cardio like running, biking, dancing,
and many others or strength training like lifting
weights, resistance training, or using machines.
● For cardio:
Dancing, running, walking, jogging and cycling are
some of the wide variety of activities you may
choose. Having more than one cardio activity helps
reduce boredom.
Strength training workouts can also offer a variety
of exercise. It includes any exercise using
resistance like dumbbells, barbells, machine and
many others to work your muscles.
PARTS OF AN
EXERCISE
PROGRAM
1. Warm Up
A warm-up is a short activity or exercise undertaken
prior to a more intensive exercise or activity. A
warm-up is intended to prepare the body for
movement, including exercise, sport, dance, and
stretching.
2. Exercise Load
Exercise is a subset of physical activity that is planned,
structured, and repetitive and has as a final or an
intermediate objective the improvement or
maintenance of physical fitness. Physical fitness is a set
of attributes that are either health- or skill-related.
3. Cool Down
Cool-down after physical activity allows a gradual
decrease at the end of the episode. It's good to stretch
when you're cooling down because your limbs,
muscles and joints are still warm. Stretching can help
reduce the buildup of lactic acid, which can lead to
muscles cramping and stiffness.
FLEXIBILITY
EXERCISE

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LESSON 2: SET FITNESS GOALS

Prepared by: Mrs. Alyssa Wynn C. Casas - Caracut

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