1.-FITT-Principle (1).pptx-Second semester

Physical education (PE) is a school subject that helps students develop their physical fitness, health, and well-being. PE classes often include sports, games, and other activities that help students develop motor skills, learn teamwork, and understand the value of physical activity.

1. PHYSICAL EDUCATION 11

2. 1 LESSON OBJECTIVES: 2 3 4 Set Frequency, Intensity, Time, and Type (FITT) goals based on training principles to achieve and maintain health-related fitness (HRF). Engage in moderate to vigorous physical activities (MVPAs) for at least 60 minutes on most days of the week in a variety of settings in and out of school Analyze physiological indicators such as heart rate, rate of perceived exertion, and pacing associated with MVPAs to monitor and adjust participation or effort Appreciate the importance of personalized exercise programs for overall health and fitness

3. ACTIVITY: 01

4. ACTIVITY Think about a past workout or physical activity you participated in. It could have been a gym workout, team sport, dance class, or even a walk in the park Describe how you felt during and after the exercise. Did you feel breathless? Write down the frequency, intensity, time, and type of the activity Could you talk while exercising? How tired were you after the exercise?

5. FITT PRINCIPLE 02

6. EXERCISE PROGRAM AND DESIGN An exercise program is a methodical plan designed for an individual’s specific needs. Whether it is for weight loss, muscle building, or gaining athletic abilities, the workouts should be planned to be effective, efficient, and safe. In this way, the person will reap the gains of his or her efforts as a result.

7. FITT PRINCIPLE TYPE T What aspect of your health are you developing? Tailored to the person’s individual objectives Can be achieved through various ways TIME T How much time do you spend doing your workout? Dependent on the intensity of the workout INTENSITY I How difficult is your workout? The person’s fitness level and the time allocated for the workout should be considered Most essential to improving health FREQUENCY F How often do you workout? Dependent on the type of exercise and current fitness level Requires recovery days

8. FITT PRINCIPLE

9. METHODS FOR MONITORING INTENSITY AND DURATION Aerobic Resistance Flexibility

10. METHODS FOR MONITORING INTENSITY AND DURATION

11. MOVEMENT SCREENING FOR MUSCEL WEAKNESS AND IMBALANCE EVALUATION While activities and workouts develop the muscles of the body, they may also cause muscle imbalance and weakness when muscles have differing strengths. Movement screening is necessary to detect imbalance. Some exercises can reveal an imbalance. Muscle Weakness and Imbalance

12. MOVEMENT SCREENING FOR MUSCEL WEAKNESS AND IMBALANCE EVALUATION Movement screening may be used to determine whether or not there is muscle dysfunction present . Squats, lunges, trunk rotation, and push-ups are examples of movement habits that may reveal a neuromuscular deficit Muscle Weakness and Imbalance

13. SQUAT The squat is a type of movement that involves multiple joints. It may reveal a neuromuscular weakness in the core muscles as well as the muscles in the lower extremities. Since it mimics the preparatory process when jumping and the recovery process when landing, the movement is common in sports Muscle Weakness and Imbalance

14. SQUAT

15. LUNGE The lunge is another type of exercise that assesses movement control and lower-extremity neuromuscular deficits. The purpose of the lunge is also to reveal the flexibility level of a person and also gives an idea about balancing issues Muscle Weakness and Imbalance

16. LUNGE

17. TRUNK ROTATION Many sports that include throwing have trunk rotation as a typical exercise. Throwing motion activities cause the deep abdominal muscles to compensate for the displacement of the body's center of gravity outside of its natural range. When doing trunk rotation, the lunge and twist is a tool to evaluate the efficiency of a movement and equilibrium required during the movement. Muscle Weakness and Imbalance

18. TRUNK ROTATION

19. PUSH UP The push-up is a straightforward movement that examines the strength and endurance of the arms and abdominal muscles, and improves range of motion of the shoulder joint Muscle Weakness and Imbalance

20. PUSH UP

21. PRINCIPLES OF EXERCISE TRAINING 03

22. PRINCIPLES OF EXERCISE TRAINING Principle Description Principle of Overload This refers to the idea that a person needs to exercise beyond what they are accustomed to, with proper regulation, in order to strengthen the body. Principle of Progression This refers to the act of the body progressing as it engages in exercise. Gradually increasing the intensity of the exercise will require rest days for the body to heal. Principle of Specificity This refers to how the body adapts to its usual activities, requiring engagement in a wide range of activities to improve physical health.

23. PRINCIPLES OF EXERCISE TRAINING Principle Description Principle of Individuality This emphasizes the idea that individuals are different from one another and need to have fitness routines that are suitable for their own individual needs and goals. Principle of Reversibility This refers to the phenomenon where the body may regress or progress despite the body’s current build, stature, and physiological conditions. Example: A person needs to workout consistently to keep the physique they have. If the person changes their lifestyle in a sedentary one, then their physique will change as well.

24. STEPS IN DESIGNING A FITNESS PROGRAM 1 Divide and set short-term and long-term goals Set short-term goals that will help achieve long-term goals. This will keep you motivated and looking forward to something. 2 Set attainable objectives Set objectives that you think are achievable at your current fitness condition. This will help you see the program as feasible and concrete. 3 Write down precise goals Write down precise goals that will allow you to focus on the task at hand. 4 Make a wellness agreement Making a wellness agreement will hold you accountable and responsible for your entire fitness journey.

25. ACTIVITY: DESIGN YOUR FITT: A PERSONALIZED EXERCISE PROGRAM 04

26. EXERCISE PROGRAM AND DESIGN Create a personalized exercise program based on your fitness goals and current fitness levels .

27. EXERCISE PROGRAM AND DESIGN Frequency : Workout five days a week with two rest days. Intensity : Moderate to high intensity. Use a scale of 1–10 to gauge intensity. Aim for a 7 during high-intensity workouts. Time : Thirty minutes to one hour per workout session Type : A mix of cardio exercises (like running or cycling), strength training ( like weight lifting), and flexibility exercises (like yoga)

28. EXERCISE PROGRAM AND DESIGN FOCUS QUESTIONS: What is the FITT principle, and why is it essential in designing an exercise program? How did you apply the FITT principle in designing your exercise program ? How does your exercise program align with your personal fitness goals?

29. Thank you