Set Fitness Goal, PEH-Q1-L2, PDF

MANUEL S. ENVERGA MEMORIAL SCHOOL OF ARTS AND TRADES SENIOR HIGH SCHOOL DEPARTMENT Set Fitness Goal Quarter 1 Lesson 2: MARC MORRIS B. MANCENIDO Teacher II (SHS) Health Optimizing Physical Education and Health 1 (HOPE 1) PPT 02, 2024 Lesson Overview Effective training takes time and patience...

MANUEL S. ENVERGA MEMORIAL SCHOOL OF ARTS AND TRADES SENIOR HIGH SCHOOL DEPARTMENT Set Fitness Goal Quarter 1 Lesson 2: MARC MORRIS B. MANCENIDO Teacher II (SHS) Health Optimizing Physical Education and Health 1 (HOPE 1) PPT 02, 2024 Lesson Overview Effective training takes time and patience. The result will be seen if one adheres to the proper training principles. The performance will be improved, and physiological changes will occur as well. An appropriate program of exercise considers four principles of training: the principle of overload, the principle of progressive, the principle of specificity, and reversibility. Principles of Physical Activity Overload Principle Principle of Progression Principle of Specificity Principle of Reversibility  Overload Principle This principle pertains to doing “more than normal” for improvement. It means to boost our fitness, strength, or endurance. The workload is extended accordingly. Applying these training principles will cause long-term adaptations, enabling the body to figure out more efficiently how to deal with higher performance levels. Overloading will be achieved by following the acronym FITT: Frequency: Increasing the number of times, you train per week Intensity: Increasing the problem of the exercise, for instance, running at 12 km/h rather than 10 or increasing the load you're squatting with. Time: Increasing the length of your training time for every session, for instance, cycling for 45 minutes rather than 30. Type: Increase the intensity of the training. For instance, progress from walking to running Principle of Progression To ensure that the results will still improve over time, the adapted workload should be continually increased. A gradual and systematic increase in the workload over some time will lead to improvement in fitness without risk of injury. Principle of Progression If overload occurs and increases rapidly, it may lead to injury or muscle damage. If it increases slowly, improvement is unlikely. gains. Principle of Progression The Principle of Progression also stresses the requirement for correct rest and recovery. Continual stress on the body and constant overload will lead to exhaustion and injury. Principle of Specificity We have all heard the phrase, "Practice makes perfect." Well, this is often the principle of specificity in action. This principle simply states that exercising a specific piece or component of the body primarily develops that part.  Principle of Specificity The principle of specificity implies that to become better at a selected exercise or skill, you need to perform that exercise or skill. For example, a cyclist should be trained in cycling and a runner should be trained in running. Use the acceptable sort of exercise that directly improves your target muscles. Principle of Reversibility Development of muscles will happen if regular movement and execution are completed. If activity ceases, it will be reversed. This shows that benefits and changes achieved from overload will last as long as training is continuous. Principle of Reversibility 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. The effect of training will be lost if the training is discontinued.  What factors should be considered when designing a personal fitness program? The F.I.T.T Principle of Physical Activity Understanding the F.I.T.T. principle helps you create a workout plan which will be beneficial in reaching your fitness goals. F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you would like to believe to make workouts that suit your goals and fitness level. Learn how the F.I.T.T. principle works.  FACTOR DEFINITION Frequency Number of meeting in a week Intensity The effort level of the exercise Time Period covered in an exercise session Type Kind of activity Frequency The first thing to identify in the workout plan is frequency— how often you exercise. Your frequency often depends on a spread of things including the sort of workout you're doing, how hard you're working, your fitness level, and your exercise goals. Three to five times a week is a safe frequency for each component of health related physical fitness. Intensity Intensity refers to how hard you work during the physical activity period. Intensity is often measured in several ways, counting on the health-related component. For instance, monitoring pulse rate is a technique to measure intensity during aerobic endurance activities but gives no indication of intensity during flexibility activities.  25 195 195 65 130 130 130 78 104 78 65 143 104 65 169 Timer: https://www.youtube.com/watch?v=p2AWYanIHkc 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. Time Time is the length of the physical activity. Considering the other aspects of the F.I.T.T principle, the time differs depending on the health-related fitness component targeted. Type Type refers to the definite physical activity selected to improve a component of health-related fitness. For example, a person who wants to improve the arm strength should exercise the triceps and biceps, while an individual who wants to improve aerobic endurance needs to execute some other aerobically challenging activities such as jogging, running, swimming. Activity 1: MY FITNESS PROGRAM Directions: Create your fitness program using the F.I.T.T principle. FITT GOALS FREQUENCY INTENSITY TYPE TIME (Days of the Week) (Light, Moderate or (Kind of exercises/ (Total fitness plan not Vigorous) selected physical less than 60 minutes) activities) WARM-UP 10 min. Aerobic Exercise M, W, F, Sa, Su Moderate Jogging in Place 2 min. COOL-DOWN 10 min. Part of an Exercise Program An exercise workout has three components: warm-up, exercise load, and cool-down. A warm-up is essential prior to the actual workload as it prepares the body for more strenuous activity. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. Cool-down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery. Cooling down may be most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow. Part of an Exercise Program Warm-up - At least 5 to 10 minutes of low to moderate- intensity aerobic exercise or resistance exercise with lighter weights. Conditioning -15 to 60 minutes of aerobic, resistance, neuromuscular, and/or sports activities Cool-down - At least 5 to 10 minutes of low to moderate- intensity aerobic exercise or resistance exercise with lighter weights Stretching - At least 10 minutes of stretching exercises performed after the warm-up or cool-down phase Part of an Exercise Program Warm-up, Cardio Training, and Cool-down https://www.youtube.com/watch?v=FeR-4_Opt-g&t=14s Quiz 2 1. Which of the following is true about frequency? A. Effort level of the exercise B. Number of the session in a week C. Period covered in an exercise session D. Type of activity 2. Which principle in physical activity claims that in order to progress and improve our fitness, we have to put our bodies under additional stress? A. Principle of Overload C. Principle of Reversibility B. Principle of Progression D. Principle of Specificity 3. Jogging, dancing, lunges, brisk walking, squats, and planking are examples of what FITT principle? A. Frequency B. Intensity C. Time D. Type 4. What principle in physical activity is defined as a gradual increase in exerting effort or load that is done not too slowly, nor too rapidly? A. Principle of Overload C. Principle of Reversibility B. Principle of Progression D. Principle of Specificity 5. Which of the given examples best describes the time principle of physical activity? A. 2 times a day C. 1 hour per session B. 3 times a week D. All of the above 6. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is manifested? A. Frequency B. Intensity C. Time D. Type 7. Cardo does jogging, running, and dancing because he wants to improve his cardiovascular endurance. What principle of physical fitness does he manifest? A. Principle of Overload C. Principle of Reversibility B. Principle of Progression D. Principle of Specificity 8. Which part of the exercise program is done after the exercise load? A. Cool-down B. Exercise load C. Warm-up D. Stretching 9. Which part of the exercise program stimulates beneficial adaptation when performed regularly? A. Cool-down B. Exercise load C. Warm-up D. Stretching 10. Which of the following is true about warm-up? A. It stimulates beneficial adaptation when performed regularly. B. It permits the pre-exercise heart rate and blood pressure for a gradual recovery. C. It increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation. D. It is the most vital for competitive endurance athletes, like marathoners, because it helps regulate blood flow. 11-14 Enumerate he four physical activity principles. 15. What is Mr. Mancenido’s Full Name (First Name M.I. Last Name) 16-20 Definition of Physical Education