Prinicples of hysical fitness

PRINICPLES OF HYSICAL FITNESS

Objectives:

• Describe how much activity is recommended for developing health and fitness;
• Identify the components of physical fitness and the way each component affects wellness;
• Explain the goal of physical training and the basic principles of training
• Describe the principles involved in designing a well-rounded exercise program; and
• List the steps that can be taken to make an exercise program safe, effective, and successful.

TEST YOUR KNOWLEDGE

• To improve your health, you must exercise vigorously for at least 30 minutes straight, 5 or more days per week. TRUE or FALSE
• Which of the following activities uses about 150 calories?
• Washing a car for 45-60 minutes
• Shooting a basketball for 30 minutes
• Jumping rope for 15 minutes

3. Regular exercise can make a person smarter. TRUE or FALSE

Physical Activity and Exercise for Health and Fitness

• Physical Activity on a Continuum
• Increasing Physical Activity to Improve Health and Wellness
• Increasing Physical Activity to Manage Weight
• Exercising to improve physical fitness
• How much physical activity id enough?

Skill Related Components of Fitness

• Speed
• Power
• Agility
• Balance
• Coordination
• Reaction and movement of time

Principles of Physical Training Adaptation to Stress

• Specificity
• Progressive overload
• Reversibility
• Individual differences

Designing Your Own Exercise Program

• Getting medical clearance
• Assessing yourself
• Setting goals
• Choosing activities for a balanced program

Guidelines for Training

1. Train the way you want your body to change

2. Train regularly

3. Start slowly and get in shape gradually ; beginning phase, progress phase, maintenance phase

4. Warm-up before exercise

5. Cool down before exercise

6. Exercise safety

7. Listen to your body and get adequate rest

8. Cycle the volume and intensity of your workouts

9.. Vary your activities

10. Train with a partner

11. Train your mind

12. Fuel your activity appropriately

13. Have fun

14. Track your progress

15. Keep your exercise program in perspective

Prepared by: NERISSA AGAPE GALVEZ, PhD