Lesson 2: FITT and Principles of Physical Activity PDF

Exercise and FITT Principle - Ma’am Gayle Agenda PFT Assessment Exercise and FITT Lecture Q&A Practice FITT Practice Exit Ticket  OBJECTIVE At the end of the class, you should be able to: ❑Discuss the FITT principles and principles of physical activity; ❑Create a fitnes...

Exercise and FITT Principle - Ma’am Gayle Agenda PFT Assessment Exercise and FITT Lecture Q&A Practice FITT Practice Exit Ticket  OBJECTIVE At the end of the class, you should be able to: ❑Discuss the FITT principles and principles of physical activity; ❑Create a fitness plan based on the FITT principle and principles of physical activity to reach a fitness goal; ❑Perform moderate to vigorous physical activity based on the programmed fitness plan. PFT ASSESSMENT PUSH-UP Zipper Test Hexagon Agility Test Coordination Stick Drop Test Stork Stand Test  Components Enhancing your presentation of Physical Fitness  Physical Activity any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary (very little movement). Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level  Training Principle Frequency Overload Intensity Reversibility Time Progression Type Specificity The FITT principle provides a framework you can follow for developing an effective exercise program. This principle allows you to design a routine that ensures that you are going to achieve a high level of physical fitness by including all the necessary components of fitness. Number of meeting in a week The effort level of the exercise Period covered in an exercise Kind of activity session  The first thing to identify in the workout plan- how often you exercise. Include your goal, guidelines recommend moderate exercise five or more days every week or intense cardio three days every week to improve your health. If your goal is to lose weight, you'll need to work often up to six or more days a week. The suggested frequency is two to three non-consecutive days a week, it should be one to two days between sessions. If you are doing a split routine, like the upper body at some point and lower body subsequent, your workouts are going to be more frequent than total body workouts.  Intensity refers to how hard you work during the physical activity period. For cardio, you will usually monitor intensity by heart rate or pulse rate. The recommendation for steady-state workouts is at a moderate intensity and for interval training, it should be done at a high intensity for a shorter period of time. Monitoring the intensity of strength training involves a special set of parameters. The intensity depends on the workload you are doing, the amount of weight you lift, and the number of repetitions and sets.  Health Trivia When it comes to resting heart rate, lower is healthier. It means your heart muscle is in good condition, and it does not need to work strongly to maintain a steady beat. Studies found out that a greater resting pulse rate is connected with poor physical fitness and high blood pressure and body weight.  is the length of the physical activity. The suggested cardio exercise is 30 to 60 minutes, but the duration of your workout depends on the type of exercise. How long you lift weights depends on the type of workout you're doing and on your schedule. For a total body workout, you may take up to an hour, but a split routine may take less time because you're working for fewer muscle groups. Type refers to the definite physical activity selected to improve a component of health-related fitness. Cardio is changeable since any activity that makes your heart rate up counts. Strength training workouts can also offer a variety of exercises. It includes any exercise using resistance like dumbbells, barbells, machines, and many others to work your muscles. You may also use your body as a resistance tool. You may change the type of your strength workout depending on your goal. How much exercise? Principles of Physical Activity  OVERLOAD Overloading will be achieved by following the acronym FITT: PRINCIPLE Frequency: Increasing the number of times, you train per week This principle pertains to Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h doing “more than normal” for rather than 10 or increasing the load you're improvement to happen. It squatting with. means to boost our fitness, Time: Increasing the length of your training time for every session, for instance, cycling strength, or endurance. The for 45 minutes rather than 30. workload is extended Type: Increase the intensity of the training. For instance, progress from walking to accordingly. running  The Principle of PRINCIPLE OF Progression also stresses the requirement for correct rest PROGRESSION and recovery. Continual stress Indicates the need to gradually on the body and constant increase overload to achieve optimal benefits. A gradual and systematic overload will lead to increase within the workload over a exhaustion and injury. You period of time will lead to ought not to train hard all the improvement in fitness without risk time, as you'll risk overtraining of injury. If overload occurs and and a decrease in fitness. increases rapidly, it may lead to injury or muscle damage. If it increases slowly, improvement is unlikely. Connotes that “disuse or PRINCIPLE OF inactivity results in loss of benefits achieved as a result REVERSIBILITY of overload. Meaning, Development of muscles will happen if regular movement and execution are benefits achieved last only as completed. If activity ceases, it will be longs as overload continues. reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. On the flip side, this also implies that the detraining effect will be reversed once training is resumed. Extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition.  PRINCIPLE OF SPECIFICITY States a need for specific type of exercise to improve each fitness component or fitness of a specific part of the body. The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. What factors should be considered when designing a personal fitness program?  MINI PERFORMANCE TASK Design and Execute a Circuit Training Program Objective: Demonstrate your understanding of circuit training by designing and executing a personalized circuit training program that incorporates the principles of exercise (FITT) and targets different muscle groups.  Design and Execute a Circuit Training Program Instructions: 1.Research and Plan : Research various exercises that can be included in a circuit training routine, focusing on exercises that target different muscle groups (e.g., upper body, lower body, core). 1. Design: Using the FITT principles, each student will design a 5-station circuit training routine. Each station should include: 1.Exercise Name: The exercise to be performed at the station. 2.Target Muscle Group: The specific muscle group targeted by the exercise. 3.Time/Reps: The time duration (in seconds) or number of repetitions for the exercise. 4.Intensity Level: An explanation of how the intensity is aligned with the student's current fitness level.  Design and Execute a Circuit Training Program Execution (Group) Warm-up: In groups, students will lead each other in a 5-minute warm-up routine that prepares the body for the circuit training. Circuit Training: In groups of 4-5, students will perform each other's circuit training programs. Each student will take turns leading their circuit. Rest Periods: Between each station, there will be a 30-second rest period. Cool Down: After completing all circuits, students will lead a 5- minute cool-down and stretching routine.  Design and Execute a Circuit Training Program Execution (Group) Warm-up: In groups, students will lead each other in a 5-minute warm-up routine that prepares the body for the circuit training. Circuit Training: In groups of 4-5, students will perform each other's circuit training programs. Each student will take turns leading their circuit. Rest Periods: Between each station, there will be a 30-second rest period. Cool Down: After completing all circuits, students will lead a 5- minute cool-down and stretching routine.