What if ITT principle are jogging dancing lunges brisk walking squats and planking?

Updated on Feb 24, 2018 08:56 AM IST

These exercises can be easily done at home.

We all know that exercise plays an important role in our general health. If you’re someone who enjoys training at home, full body workouts make for a good option. Here are some full body exercises as suggested by Puneet Rehani, physiotherapist at AktivHealth:

- Brisk Walking: Brisk walking is simple yet powerful. It can help to improve cholesterol levels, strengthen bones, keep blood pressure in check and lift your mood.

- Squatting: Squats are one of the best functional exercises that train primarily the muscles of the thighs, burn fat, prevent injuries, improve sports performance and along with that trigger the release of testosterone and human growth hormone in your body.

The proper way to begin is to keep your back straight, feet spread apart about shoulder length with both arms extended, knees over the ankles and then go downward with your butt just touching the chair; then return to your original standing position.

- Pull-Ups: Pull-ups are an excellent exercise for strengthening your neck, back, shoulders, chest and arms, improving posture and building grip strength. Stand underneath the pull up bar, place your hands on the bar with your palms facing you. Lift yourself upward and hold yourself slightly over the bar. Keep your elbows bend, and your chin over the bar. Slowly come down to the starting position.

- Push-Ups: Push-ups are a compound exercise that involves your arms, shoulders, chest, back, abdominals and even your legs. This exercise can be used for quick high-intensity routine for calorie-burning, if weight loss is your goal.

Lie down on your tummy. Keep your feet together. Your weight should be on your chest. Position hands palms-down on the floor, approximately shoulder width apart. Slowly raise your body, straighten your arms, hold this position for few seconds and slowly come back to original position.

- Planks: The plank is one of the best exercises because it tightens the deepest core muscles which in turn help to improve strength, balance, co-ordination and most importantly back pain.

Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. “Before starting these exercises, make sure they are performed under professional guidance with targeted number of repetitions and sets as per your fitness goals and health conditions,” Rehani concluded.

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Heal th Opt imizing

Phys ical Educat ion 1

Quarter 1 – Modul e 2:

Set Fitness Goal

What I Need to Know

This module was designed and written to help you understand Health Optimizing

Physical Education 1 specifically about setting your fitness goal. The scope of this module permits it to be utilized in many various learning situations. The given activities in this module can be done individually or with the help of a family members. This module focuses in sets Frequency Intensity Time Type (FITT) goals based on training principles to achieve and/or maintain healthrelated fitness (HRF).

After browsing this module, you're expected to: 1. Discuss the FITT principles and principle of physical activity in helping to develop a private exercise preparation; 2. Create 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 programed fitness plan.

What I Know

Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper.

1. What is the first element you should set up when planning workout plan? It refers to how often you exercise. A B. Intensity C. Time D. Type
2. What is the most basic principle in physical activity that indicates doing more than normal for improvement to happen? A Principle C. Reversibility Principle B Principle D. Specificity Principle
3. What do you call the duration or the length of session of a physical activity? A B. Intensity C. Time D. Type
4. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor too rapidly? A Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle
5. Jogging, dancing, lunges, brisk walking, squats, and planking are examples of what FITT principle? A B. Intensity C. Time D. Type
6. The effect of training will be lost if the training is discontinued. Which principle of physical activity does it refer to? A Principle C. Reversibility Principle B Principle D. Specificity Principle
7. Cardo do jogging, running and dancing to improve his cardio vascular endurance. What principle of physical fitness does it manifest? A Principle C. Reversibility Principle B. Progression Principle D. Specificity Principle
8. Which of the FITT principles discuss the effort level of the exercise? A B. Intensity C. Time D. Type
9. Juan is 32 years old. What is his maximum target heart rate?

10 is 17 years old. She has a resting heart rate of 41, what is Jannah’s heart rate reserve? A B. 164 C. 166 D. 167 11 part of the exercise program stimulates beneficial adaptation when performed regularly? A-down C. Stretching B load D. Warm-up

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####### E G H E Q O G P S G B C Q S A

####### V Q G Z W P J R D F V V U A O

####### E W V W C R K O U D Q B E Z L

####### R E S X E A N G G H W N N X R

####### S R D C R S M R R J E M C G E

####### I T F V I N T E N S I T Y H V

####### B Y G B T D B S F T R Y A S O

####### I U H N Y F V S D Y T U C D F

####### L I J S P E C I F I C T Y J K

####### I O K M U G F O L N M I V Q T

####### T P L F I H D N S B O P W Y

####### Y A T R A I N I N G G N B T U

####### 1.________________________________ 6.________________________________

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####### 5._________________________________ 10._______________________________

What is It

Effective training takes time and patience. If one adheres to the proper principles of training result will definitely be seen. The performance will be improved and physiological changes will occur as well. A proper program of exercise considers three principles of training: the principle of overload, the principle of progressive, and principle of specificity.

Principles of Physical Activity

This principle pertains to doing “more than normal” for improvement to happen. It means to boost our fitness, strength, or endurance. Workload is extended accordingly. Applying these training principles will cause long-term adaptations, enable the body to figure more efficiently to deal with higher level of performance.

Overloading will be achieved by following the acronym FITT: Frequency: Increasing the number of times you train per week Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. Time: Increasing the length of your training time for every session for instance, cycling for 45 minutes rather than 30. Type: Increase the intensity of the training. For instance, progress from walking to running

To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without risk of injury. If overload occurs and increase rapidly, it may lead to injury or muscle damage. If increased slowly, improvement is unlikely. For instance, the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains. The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. You ought not to train hard all the time, as you'll risk overtraining and a decrease in fitness.

We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part. The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles.

Development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition. Note: The effect of training will be lost if the training is discontinued.

The F.I.T Principle of Physical Activity

Understanding the F.I.T. principle helps you create a workout plan which will be beneficial in reaching your fitness goals. F.I.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T. principle works.

Table 1. F.I.T Principles Factor Definition Frequency Number of meeting in a week Intensity Effort level of the exercise Time Period covered in an exercise session Type Kind of activity

For cardio: The suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise. For a beginner, you might start with a workout of 15 to 20 minutes. If you're doing steady-state cardio, like going for a run, you may exercise for 30 minutes to an hour. If you're doing interval training and working at a high intensity, your workout should be shorter, around 20 minutes to half-hour. For strength training: How long you lift weights depends on the type of workout you're doing and on your schedule. For total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups.

Type refers to the definite physical activity selected to improve a component of health-related fitness. For example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming. For Cardio: Cardio is changeable since any activity that makes your heart rate up counts. 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.

For strength training: Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as resistance tool. You may change the type of your strength workout depending on your goal.

The F.I.T. principle provide guides on how to control your program and get favorable results. To avoid boredom, injuries, and weight loss plateaus, this principle will help you figure out how to alter workout types, time, intensity and activities. For example, walking three times a week for 30 minutes at a moderate pace might be a great help for a beginner. Your body adjusts to these workouts and several things may happen after a few weeks such as:

• Burn fewer calories
• Weight loss
• Boredom sets in You may also utilize one or more of the F.I.T. principles, such as:
• Changing the frequency by adding day of jogging or walking
• Changing the intensity by adding some running intervals or walking faster
• Changing the time spent jogging each workout day
• Changing the type of workout by dancing, cycling, or running. Changing one of the elements will create a big difference in the workout plan and in how your body reacts to exercise. It's significant to alter things up on a regular basis to keep your body and mind healthy. Muscle develops once the body is trained to do more than what it used to. The Principles of Training implies that overloading helps develop targeted muscle areas. Benefits of this can be achieved through continuous overloading, or else, if stopped, it will go back to its original form. FITT principle acknowledges the importance of optimum fitness development. It stands for Frequency, Intensity, Time and Type. The physical activity program is used as a guideline for fitness routine to achieve results. Execution of exercise is also related to its intensity. The more the activity is repeated, the more chances of developing fitness. Intensity is defined as how easy or hard the designed task is accomplished or the magnitude of work done. The body’s response by the number of times the heart pumps measured in beats per minute determines the intensity. Workable heart rate’s capacity will help in getting ideal Targeted Heart Rate (THR) range. Proper choosing of activities helps achieving goals set by specifying the target muscles to develop. To keep activities exciting and interesting, setting up variations in exercises or routines may help.

An exercise workout has three components: warm-up, exercise load and cool-down. The exercise load or workout load is the program activity that would stimulate beneficial adaptation when performed regularly. A warm-up is essential prior to actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. According to research, the warmer the body and muscle, the higher the muscular output. A good warm-up also prepares the heart, muscles, and joints for the next activity by decreasing joint stiffness and increasing the nerve impulses. Cool-down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow. Warm-up - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights. Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sport activities Cool-down - At least 5 to 10 minutes of low to moderate intensity aerobic exercise or resistance exercise with lighter weights Stretching - At least 10 minutes of stretching exercises performed after the warmup or cool-down phase Note: For a beginner at least 15 to 30-minute exercise load

Metabolic equivalents (METs) express aerobic intensity as mL per kg per min of oxygen being consumed. ❖ The energy expenditure while sitting at rest is equal to 1MET. It is taken by convention to be an oxygen uptake of 3 mL per kg of body weight per min. ❖ Light-intensity aerobic activity is an activity done at 1 to 2 METs, moderate-intensity activity is an activity done at 3 to 5 METs while vigorous activity is an activity done at ≥ 6 METs.

The intensity of aerobic activities is sometimes measured as the speed of the activity (for example, walking at 5 km/h, jogging at 10 km/h).

Table 2. MET Equivalents of Common Aerobic Activities

Walking Walking slowly around home, store or office = 2.

• Walking ~5 km/h =

• Brisk walking at ~ km/h = 5.

• Walking at very brisk pace (~7 km/h) = 6.

• Jogging at 8 km/h =

• Jogging at 10 km/h = 10.
• Running at 11 km/h = 11.

Household Chore and Occupation

• Sitting — using computer work at desk using light hand tools = 1.

• Standing performing light work such as making bed, washing dishes or preparing food = 2–2.

• Cleaning — heavy: washing windows or car = 3.

• Sweeping floors or carpet, vacuuming, mopping = 3–3.

Shoveling, digging ditches = 8.

• Carrying heavy loads such as bricks =

Leisure and Sports

• Arts & crafts, playing cards = 1.

• Playing most musical instruments = 2–2.

• Badminton — recreational = 4.

• Cycling — on flat: light effort (16–19 km/h) =

• Golf — walking pulling clubs = 4 •

• Basketball game =

• Cycling — on flat: moderate effort (20– 22 mph) = 8; fast (23– mph) = 10
• Football — casual =

What’s More

Direction: Perform each activity at a time and fill out the table below with the required information. Describe the activity based on the following:

5-minute walking around home

4- minute sweeping floors

3- minute jumping jacks

How did you feel?

How was your breathing? How much did you sweat? Did you have difficulty speaking?

Reflection:

1. Which among the three (walking around, sweeping floor, 3-minute jumping jacks) is considered: a)Light activity: _________________________________________________________________

Justify your answer: ____________________________________________________________

b)Moderate activity: _____________________________________________________________ Justify your answer: _____________________________________________________________ c.) Vigorous Activity: _____________________________________________________________

Justify your answer: _____________________________________________________________

What I Have Learned

Direction: In this activity you will summarize all your learnings. 1 all the readings you had about the lesson. 2 a generalization by filling in the blank to complete the sentences: A. F.I.T is __________________________________________________________________________________________________ B. Principles of overload is

C of progression is

D of specificity is

E of reversibility is

3 factors should be considered when designing a personal fitness program? Why?

1. Why is it essential to incorporate a warm-up and cool down in a routine exercise?

What I Can Do

Activity 5: MY FITNESS PROGRAM

Directions: Create your own fitness program using the F.I.T principle. Ask your family members to participate in performing the exercise. Before you start, make sure that your cellular phone is ready to record your video.

FITT Goals Frequency Intensity Type Time

Parts of the Fitness Plan

(Indicate days of the week)

Light, Moderate – Vigorous

Kind selected activities

of exercises, physical

(Total fitness plan not less than 60 minutes) Warm-up Workout

2. 1. 3 3. 4 4.
3. 1. Cool down

Assessment

Directions: Choose the letter of the best answer. Write the chosen letter on a separate sheet of paper. 1. Which of the following is true about frequency? A level of the exercise C. Period covered in an exercise session B of session in a week D. Type of activity. 2. Which principle in physical activity claims that in order to progress and improve our fitness, we have to put our bodies under additional stress? A of Overload C. Principle of Reversibility B of Progression D. Principle of Specificity 3. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle? A B. Intensity C. Time D. Type 4. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor too rapidly? A of Overload C. Principle of Reversibility B of Progression D. Principle of Specificity 5. Which of the given examples best describes time principle of physical activity? A times a day C. 1 hour per session B times a week D. All of the above 6. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is manifested? A B. Intensity C. Time D. Type 7. Daniel is 42 years old. What is his maximum target heart rate? A B. 177 C. 178 D. 179 8. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve? A B. 160 C. 162 D. 164 9. Cardo does jogging, running and dancing because he wants to improve his cardio vascular endurance. What principle of physical fitness does he manifest? A of Overload C. Principle of Reversibility B of Progression D. Principle of Specificity 10 of the following given statements is true about Principles of Reversibility?

What FITT principle is brisk walking?

What are the FITT principles of training?

What is the first element you should set up when planning workout plan it is refers to how often you exercise?