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The document outlines key principles of exercise for health and fitness, including progression, overload, individualization, specificity, reversibility, recovery, and trainability. It emphasizes the importance of gradually increasing demands on the body, tailoring programs to individual needs, and maintaining consistency in training. Additionally, it discusses the phases of exercise, including warm-up, conditioning, and cool down, along with recovery strategies to prevent injuries and enhance performance.

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Dean Adrian C. Disumala
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5 views2 pages

Img 20250319 130747

The document outlines key principles of exercise for health and fitness, including progression, overload, individualization, specificity, reversibility, recovery, and trainability. It emphasizes the importance of gradually increasing demands on the body, tailoring programs to individual needs, and maintaining consistency in training. Additionally, it discusses the phases of exercise, including warm-up, conditioning, and cool down, along with recovery strategies to prevent injuries and enhance performance.

Uploaded by

Dean Adrian C. Disumala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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PHYSICAL ACTIVITY TOWARDS HEALTH AND FITNESS


PRICIPLE OF EXERCISE
Gradually
1.Progression Gradually increasing the load and the stress on the body.You can view
this from both a technical skills standpoint as well as from a strength and
conditioning standpoint.In order to progress you need to build your foundation,
like your muscular endurance well enough to be considered that you are progressing.
Ex. You have to climb the first flight of stairs before you can exit the 20th floor
and stare out over the landscape and wallow in victory
2.Overload
load i demand
To improve fitness and strength, the load/demand on the body must be greater than
what the body is accustomed to. This principle works in concert with progression.
The body will respond to the load by physiologically adapting to it.
Ex. To run a 10-kilometre race, athletes need to build up distance over repeated
sessions in a reasonable manner in order to improve muscle adaptation as well as
improve soft tissue strength/resiliency.
3. INDIVIDUALIZATION
individualized
Variation in response to a training programme will occur in a population as people
respond differently to the same training programme. Programs should be designed by
taking into account every person's unique characteristics, such as physical
abilities, potentials, psychology, body type, age, gender, physical strength,
athletic background, daily stress factors, health and nutrition factors, etc.
Ex. The coach of the pregnant woman planned an exercise that is appropriate for the
woman to perform.
4. SPECIFY SPECIFITY
Exercise is be designed based on your specific goals and needs.
Also known as the SAID principle (Specific Adaptation to Imposed Demands).
In other words, your body adapts to the specific demands on it; therefore,
exercises should be designed to be as close as possible to the specific goals and
resemble specific sport movements.
Ex. Squat - Vertical Jump - enhances jumping ability driblling drills-Ball
handling- Improve dribbling skills
5. REVERSIBILITY
Consistency
The effects of training and /body's adaptations are reversed if training sessions
are too far apart or if there is a long break in exercise you will lose the ability
to successfully complete that exercise.
Exercising consistently is key to maintaining fitness.
Ex.A marathon runner who takes 3 months off due to a knee injury. Over the 3
months, the runner's aerobic
capacity decreases. When the runner resumes training. they must begin with a one-
mile jog and slowly increase their distance every few days.
6. RECOVERY
Both short periods nike hours between multiple sessions in a day and longer periods
like days or weeks to recover from a long season are necessary to ensure your body
does not suffer from exhaustion or overuse injuries./ This is essential for
adaptation and injury prevention, and variety helps maintain motivation and reduces
the risk of overuse injuries.
2 TYPES OF RECOVERY
Active recovery, a strategic approach that intertwines rest and mild physical
activity, serves as a bridge between intense workouts, aiding the body's
recuperation process. Passive recovery, which involves complete rest, active
recovery keeps you moving at a lower intensity, stimulating recovery without
imposing undue stress on the body
ACTIVE RECOVERY
Walking Yoga Swimming
PASSIVE RECOVERY Sleep
Massage therapy Hydration
7. TRAINABILITY
It refers to the ability of an athlete to respond to physical/ exercise/ and can be
measured by tracking changes in things such as maximal oxygen uptake (or VO2 max),
heart rate and blood glucose levels.
This is our response to physical exercise that will determine on how quickly we see
results.
Ex. Tim is getting really big lifting weights on a split programme four days a week
whereas his training partner Jim is losing size!
2 PHASESOF EXERCISE
WARM UP -The conditioning part
STRETCHING-Keeping them flexible
CONDITIONING-Do the exercise that makes you healthier COOL DOWN-Giving your body
time to recover
WARM UP PHASE
gives your heart, muscles, breathing, and circulation time to get used to the extra
work.
✦ slowly raise body temp., improve your flexibility, keeps you from getting hurt or
sore muscles.
-
should be light aerobic activities that based on your body and your conditioning
activity.
moving the joints and muscles to warm up before lifting weights can prevent injury.
RICE -test, ice, compression and elevation. Types of Warm Up
1.
Push 2. High knee
up
9
squats
f. Shoulder Roll.

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