Principles of Physical Fitness in Physical Education

Principles of physical fitness

1. PRINCIPLES OF PHYSICAL FITNESS By Sir. Janne

2. The ability to perform daily activities, sports, and other tasks with energy and vigor, without excessive fatigue, and having energy for leisure activities. It's a state of health achieved through consistent moderate-to-vigorous physical exercise, proper nutrition, and sufficient rest, benefiting both physical and mental well-being. Key components include cardiorespiratory endurance, muscular strength and endurance, body composition, flexibility, and balance, among others. PHYSICAL FITNESS

3. COMPONENTS Cardiorespiratory Endurance, Muscular Strength, Muscular Endurance, Flexibility and Body Composition Agility, Balance, Coordination, Power and Speed HEALTH RELATED-FITNESS SKILL RELATED-FITNESS

4. HEALTH RELATED FITNESS VS SKILL RELATED FITNESS

5. QUESTIONS?

6. Is a structured plan of physical activities and workouts designed to help an individual achieve specific fitness goals , such as improving strength , endurance , or flexibility , by outlining the necessary exercises , their frequency , and intensity , and including phases for progression and recovery . EXERCISE PLAN

7. Fitness programs should be tailored to an individual's unique needs, capabilities, and goals. What works for one person may not work for another. To create one, you should start by setting clear, achievable fitness goals, talking to a healthcare provider for guidance, choosing enjoyable activities, and building a consistent schedule that fits your life. INDIVIDUALITY

8. Focuses your training on the exact SAID principle (specific adaptation to imposed demands), meaning the body adapts to specific stresses placed upon it. To create a plan, first define your specific goal, then choose exercises that directly mimic the movements and energy systems of that goal. Example: A runner training for distance should focus on longer running workouts, while someone improving chest strength should perform exercises like bench presses and push-ups. SPECIFICITY

9. SPECIFICITY

10. PROGRESSIVE OVERLOAD To improve, you must gradually increase the stress on your body. This could mean lifting heavier weights, running longer distances, or exercising more often. Exercise should overload the body in order for a positive adaptation to occur. For the body to adapt it needs to be overloaded.

11. REVERSIBILITY A strategy to maintain fitness by continuing some form of exercise, even during breaks or reduced training, to slow the rate of "detraining" or the "use it or lose it" effects of ceasing physical activity. Key elements include consistency , though perhaps less intense, activity; planning for breaks with maintenance exercise; gradually resuming training after a hiatus; incorporating cross-training; and monitoring progress to make necessary adjustments.

12. FITT Frequency : How often you exercise. Intensity : How hard you exercise. Time : The duration of each exercise session. Type : The kind of exercise you do, such as cardio, strength, or flexibility.

13. Component  F (Frequency) I (Intensity) T (Time/Duration) T (Type) Progression Checklist Cardiovascular 3 times per week, with at least one rest day in between. Perceived Exertion: Level 4–5 (somewhat hard, but can still hold a conversation). 30 minutes Brisk walking, cycling, swimming, or elliptical machine. Week 1–2: Maintain your current pace. Week 3–4: Increase pace or resistance so your Perceived Exertion is at a 5–6. Week 5–6: If you can comfortably complete the 30 minutes, increase the duration by 5–10 minutes. Strength Training 2–3 times per week on non-consecutive days. Light resistance, with 12–15 repetitions per set. Focus on proper form. 20–30 minutes per session Bodyweight exercises (squats, lunges, push-ups from knees, planks), light dumbbells, or resistance bands. Week 1–2: Focus on mastering the correct form for each exercise. Week 3–4: If 15 reps is no longer challenging, try adding another set (e.g., from 2 sets to 3). Week 5–6: If the exercise is still too easy, increase the weight or switch to a more challenging variation (e.g., from knee push-ups to full push-ups). Flexibility Daily, or after every workout. Gentle tension (no pain); hold each stretch for 30–60 seconds. 10–15 minutes Static stretching, yoga, or Pilates. Week 1–4: Focus on holding stretches for 30 seconds. Week 5–8: Hold stretches for 40–60 seconds to improve range of motion.

14. QUESTIONS?

15. PERSONALIZE EXERCISE PLAN Learners will be tasked to make one (1) example of a exercise plan that encompasses two (2) health-related fitness and two (2) skill related fitness components. The exercise plan is REQUIRED to have a FITT and Progression Checklist for a four (4) weeks length exercise plan. Note: The exercise plan will score higher if it is more detailed and well-structured.

16. THANK YOU FOR LISTENING By: Sir Janne