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1. OPENING PRAYER

2. Exercise Program Design

3. Principles of Exercise Training S – SPECIFICITY P – PROGRESSION O – OVERLOAD R – REVERSIBILITY T – TEDIUM TAKE NOTE: To avoid injury, all training program should include a full warm up and cool down.

4. Exercise is more than doing strenuous physical activities every day. It is not about how many times you do it; it is all about how to properly do it. It is for this reason that we need exercise programs. Exercise programs are essential in ensuring that one does exercise in a safe, balanced and efficient way. It is for this reason that principles of exercise training have been made, helping the individual to improve and sustain physical fitness while avoiding injuries .

5. Principle of OVERLOAD

6. This states that the body must work harder than it used to in order for it to adapt (Fernando Callo & Dajime , 2016). The Principle of Overload views exercise as a certain form of stress that’s meant to strengthen the body. The muscles have to be overworked in order for it to exceed its limit. Of course, this doesn’t mean that one must exercise to the point of exhaustion or pain.

7. Principle of PROGRESSION

8. This principle of progression states that the body should experience a gradual increase in workload. If the Principle of Overload deals with the intensity of exercise training, the Principle of Progression deals with its time period. How soon does the body need to work out? One must have ample time to recover after exercise training, or it may lead to injuries.

9. Principle of SPECIFICITY

10. Lastly, the Principle of Specificity states that the body will adapt specifically to the workload it experienced. This implies that the body will adapt to the kind of activities that it performs. For instance, a marathon runner trains his or her speed and they will excel in that aspect, but they are less likely to excel at lifting heavy barbells.

11. The F.I.T.T. Principles

12. F.I.T.T. stands for Frequency , Intensity , Time , and Type . These are the key factors in designing an exercise program that meets a person’s physical fitness level, find proper means to overload the body, and trigger positive adaptations.

13. FREQUENCY Refers to the number of exercise training sessions that a person has to undergo in a week. This should be based on the person’s current level of physical fitness as well as the type of activity to be done. Keep in mind that to include rest days in planning the frequency of exercise activities.

14. INTENSITY This is basically the level of difficulty of a workout. To further improve the body, one must set a workload that is more challenging than what the body is used to. As one improves his or her physical fitness level he/she will have more intense workout.

15. TIME It is the duration of an exercise session. This varies depending on the intensity or type of activity. Keep in mind that high intensity workouts should not be prolonged.

16. TYPE This is influenced by the person’s fitness goal. One should not start lifting weights if they are planning to boost their speed. The exercise program should be designed to meet the person’s fitness .

17. Parts of an Exercise Program

18. Achieving a certain level of physical fitness requires proper planning. You must always start with an exercise program that suits your needs and goals. Always keep in mind that every exercise program has three components: the warm-up, exercise load, and cool down .

19. WARM - UP

20. This is basically the preparation exercise before the body engages in strenuous workout. According to experts, warm-up help boost the muscular output. Moreover, it helps prepare the heart, muscles and joints by increasing the transmission rate of nerve impulses, as well as decrease joint stiffness. Stretching is one of the well-known forms of warm-up exercises. There are static stretches as well as dynamic stretches. Dynamic stretches refer to flexibility exercises which emphasize on the active range of motion.

21. COOL DOWN

22. Cool down exercises are essential in every exercise program as they prepare the body before resting. It is the beginning of the recovery, and must be conducted in order to clear the byproducts of muscle contraction and replenish the oxygen and energy used during workout.. According to experts, it is ideal to have a good cool-down exercise for about 10 minutes. This should consist of multi-joint activities which are have low intensity compared to your workload. Cool down exercises ideally includes light massages, as well as static stretches.

23. F.I.T.T Principle : a simple exercise program design method composed of the following – Frequency, Intensity, Time and Type. Dynamic Stretch : a form of flexibility exercise involving the movement of limbs throughout its range of motion. Static Stretch : flexibility exercise involving holding the limb at the end of its range for a certain duration.

24. ASSIGNMENT Direction: Write 8 examples for each Locomotors and Non – Locomotors on a short bond paper .

25. Sir. Ian Villena