Exercise-prescription-and-principles 2.pptx

this presentation is all about pathfit 1

1. BORCELLE Contact About Us Photo Home 01 LESSON 2: EXERCISE PRESCRIPTION LESSON 3: PRINCIPLES OF EXERCISE

2. BORCELLE Contact About Us Photo Home 01

3. The bottom of the pyramid is the daily activities that should be done at least a total of 60-90 minutes of moderate activity near every day. Doing household chores, gardening, climbing stairs, and participating in recreational activities such as badminton, and traditional and street games are some of the activities that you may consider to have an active life style. On the second level, if you decided to engage in cardiorespiratory exercises like brisk walking, jogging, biking, and other aerobic exercise, it is recommended to have a moderate intensity of 20-60 minutes, 3-5 days a week program. Placed on the third level are the strength and flexibility exercises which recommend having exercise program every 2-3 days in a week. Some of the exercises are yoga, martial arts, and resistance training. While on top, are the activities that should be done in minimal number of minutes. Sedentary lifestyle must be avoided, since it contributes for having non-communicable diseases such as heart diseases, stroke, and diabetes. Contact About Us Photo Home 03 PYRAMID OF PHYSICAL ACTIVITY

4. BORCELLE Contact About Us Photo Home 04 EXERCISE PRESCRIPTION Exercise prescription refers to the way of designing a program that is individualized, safe, and effective. It embraces MFIT and basic exercise principles in order to maintain or improve physical fitness level, lessen the risk for lifestyle and other diseases, and improve the quality of life.

5. PRINCIPLES OF EXERCISE

6. 1.OVERLOAD PRINCIPLE The most basic of all physical activity principle that indicates doing “more than normal” to result in an improved physical fitness or health benefits. (e.g. to increase flexibility, a muscle must be stretched longer than is normal)

7. 2.PRINCIPLE OF PROGRESSION Refers to the corollary of overload principle that should done in a gradual manner rather than in major burst. (e.g. training sessions when done in gradual progression becomes more challenging over time; low -moderate-high intensity; basic-intermediate-advance level)

8. 3.PRINCIPLE OF SPECIFICITY To develop a certain body part or fitness components, specific type of exercise should be performed to achieve good results. ( e.g. to improve core muscles, different core strengthening exercises you might consider such as; plank, bird dog, dead bug series, and alike. Another example: for you to improve your cardiorespiratory fitness, cardio exercises such as jogging, cycling, aerobic dance exercises and alike are highly recommended)

9. 4.PRINCIPLE OF REVERSIBILITY It means that disuse or inactivity results in loss of benefits achieved as a result of overload. This principle can be sum up or simplify by the fact that “if you don’t use it, you will lose it.” e.g . if you do not adhere with your physical activity like 30 minutes running everyday, the benefit you attained like weight loss will gradually erode.

10. 5. PRINCIPLE OF REST AND RECOVERY Pertains to the amount of rest needed to allow the body to adapt to and recover from exercise. It is important to give our body a time to recuperate after overload. (e.g. taking a break between heavy training workout or recreation and sport activities).

11. 6. PRINCIPLE OF INDIVIDUALIZATION We should be guided by this principle and be constantly reminded that the impact and benefits of physical activity or workout are different from one person to another because of individual differences. (e.g. the effect and amount of weight loss in running varies as to the body composition, metabolism of an individual, and lifestyle habit).

12. MFIT Principle M- Mode( Type Of exercise) F- Frequency( A number of days) I- Intensity( E xertion of intense physical activity) T- Time( Duration)

13. Quiz Time Direction: On your ¼ sheet of paper, Choose and write the LETTER ONLY, o f the correct answer

14. Refers to the corollary of overload principle that should done in a gradual manner . Overload Principle C. Principle Of Individualization Principle Of Progression D. Principle Of Reversibility 2. It means that disuse or inactivity results in loss of benefits achieved as a result of overload. Principle Rest and Recovery C. Principle Of Progression Principle Reversibility D. Pyramid of Physical activity 3. T he impact and benefits of physical activity or workout are different from one person to another. Principle Of Individualization C. Principle of Specificity Overload Principle D. Principle of Progression 4. For you to improve your cardiorespiratory fitness, cardio exercises such as jogging, cycling, aerobic dance exercises and alike are highly recommended. Principle Of Reversibility C. Principle of Specificity Overload Principle D. Principle of Progression

15. 5.The most basic of all physical activity principle that indicates doing “more than normal ” Principle Of specificity C. Principle of Rest and Recovery Principle of Individualization D. Overload Principle 6. T aking a break between heavy training workout or recreation and sport activities. Principle Of specificity C. Principle of Rest and Recovery Principle of Individualization D. Overload Principle 7 . R efers to the way of designing a program that is individualized, safe, and effective . Pyramid of Physical Activity C. MFIT Exercise Prescription D. Exercise Principles 8 . In MFIT principles of exercise “I”, is stand for what? Intensity C. Integrity Initiate D. Innovation 9. In MFIT principles of exercise “M” stand for what? Man C. Maximum Made D. Mode

16. 10. What is in the bottom of Pyramid in Physical Activity Strength and Flexibility Exercises C. Physical Activity Minimize Inactivity D. Cardiorespiratory Endurance KEY TO CORRECTION B B A C D C B A D C