PHYSICAL EDUCATION (Exercise Program Design)

Reference: Physical Education and Health Volume I by Lualhati Fernando-Callo and Peter Fermin Dajime

1. Exercise Program Design > Principles of Exercises Training > FITT Principle > Parts of an Exercise Program

2. Are there Guidelines to help me improve my fitness level safely and effectively?

3. Principles of Exercises Training Principle of Overload Principle of Progression Principle of Specificity Principle of Individuality Principle of Reversibility

4. Overload States that the body must work harder than what it is used to in order for it to adapt.

5. Progression States that the body should experience a gradual increase in work load.

6. Specificity States that the body will adapt specifically to the workload.

7. Individuality States that no two persons are the same and their rate of adaptation to the same workload differs.

8. Reversibility It is another way of stating the principle of disuse.

9. What is the first step in designing an effective exercise program?

10. Guidelines that can help in determining fitness goals: Write short-term and long-term performance goals Set realistic goals Write specific goals

11. How do I evaluate my fitness level?

12. One Mile Run It is a popular test that assess cardiovascular endurance.

13. One Minute Push-Up It is a test that assess muscular fitness of the muscles in the upper torso.

14. One Minute Curl-Up It is a test that aims to assess the muscular fitness of the muscles in the abdominal area.

15. Sit and Reach It is a test that evaluates the flexibility of the hip and the hamstring area.

16. Body Mass Index It is a widely accepted tool to evaluate body composition.

17. Waist Girth It is an important tool to assess the relative amount of fat in the abdominal region.

18. FITT Principle FACTOR DEFINITION FREQUENCY NUMBER OF SESSIONS IN A WEEK INTENSITY DIFFICULTY LEVEL OF THE EXERCISE OR WORK DEMAND TIME DURATION OR DISTANCE COVERED IN AN EXERCISE SESSION TYPE MODE OF EXERCISE OR ACTIVITY

19. How can I evaluate muscle weakness and imbalance?

20. Squat It is a multi-joint movement that has the ability to show neuromuscular deficit in the core muscles and the lower extremity muscles.

21. Lunge It is the another movement that evaluates movement stability and neuromuscular deficit of the lower extremity.

22. Trunk Rotation It is a common movement in many sports that involve in throwing.

23. Push-Up It is a basic exercise that evaluates the strength of the arms and abdominal muscles as well as the flexibility of the shoulder joint.

24. Parts of an Exercise Program WARM-UP RECOMMENDED TIME 6-10 MINUTES INTENSITY MODERATE TYPE OF ACTIVITY GENERAL MULTI-JOINT MOVEMENTS RECOVERY ALLOW A 5 MINUTE RECOVERY PERIOD BEFORE ACTUAL EXERCISE