It determines the kind of exercise a person should settle to achieve fitness goal

MODULE 10: DESIGNING PERSONAL FITNESS PROGRAM (CONTINUATION)

C. The Principles of Physical Training

• The Principle of Overload

• The Principle of Progression

• The Principle of Specificity

• The Principle of Reversibility

• The Principle of Individuality

• The principle of rest and recovery

D. FITT Principle of Exercise

• Frequency

• Intensity

• Type

• Time

WEEK NUMBER: 10

TIME ALLOTMENT: 2

OBJECTIVES:

By the end of this module, the students will be able to:

1. Evaluate the importance of warm-up and cool down exercises;

2. Explain the importance of medical clearance and its relation to a fitness program;

3. Discuss underlying strategies in designing a fitness program; and

4. Explain why a fitness program should become a personal habit of person’s weekly

routine.

LEARNING CONTENT:

DESIGNING PERSONAL FITNESS PROGRAM (CONTINUATION)

Introduction

Starting your fitness program is a good start for a challenging and exciting life ahead.

Everyone desires to be fit, free from diseases, and can move freely. As with most things in

life, there are correct and incorrect ways to go about becoming fit; lifestyle and practices

affect our ways. Personal commitment is the key to a successful fitness program

implementation.

Levy (1992) said, "Tailor your package to meet your goals and capabilities, but also

be sure that you are comfortable with it and find it fun. That is the first step toward making

exercise an integral part of your life."

Discussion

C. The Principles of Physical Training

The principle of physical training is vital to the success of the program. One of the

goals of physical training is to produce long-term changes and development in the body's

functioning.

1. The principle of overload states that a body system must be exposed to physical stress

beyond its normal limits to adapt and improve function. For example, to build stronger

muscles, you must work against the resistance that pushes your muscle to their lim its.

Over a period, your muscles adapt to a higher workload, thus an additional increase in

workload.

2. The principle of progression states that the overload must be applied in a systematic and

logical manner. If too much physical stress is applied too soon, the system will not have

time to adapt properly, and it can be hazardous to health. The overload must be done

gradually so as giving time for the body to adjust. The principle of specificity refers to a

particular activity that must be performed to bring about specific adaptations. For

example, if a person wants to improve his cardiorespiratory fitness, aerobic activities are

highly suggested.

3. The principle of reversibility tells us that any gains received through regular physical

activity will stop if no longer active in performing the fitness program. The principle of

individuality gives the idea that all people are different from one another, and fitness

programs must be designed according to his need. The principle of recovery reminds us

Which principle of exercise training states that if an individual stops to exercise the body gradually returns to its initial level of fitness?

Which of the FITT principle determines the kind of exercise?

What are the uses of FITT principle to achieve fitness goals?

What does the exercise principle Fitt stand for?