Module
002
Exercise
Program
Design
Principles of
Exercise Training
❑Principle of Overload
❑Principle of Progression
❑Principle of Specificity
❑Principle of Individuality
❑Principle of Reversibility
This states that the body
must work harder than it
Principle used to in order for it to
adapt .The Principle of
of Overload views exercise
Overload as a certain form of stress
that’s meant to
strengthen the body.
This principle of
progression states
that the body
Principle of should experience a
Progression gradual increase in
workload. Deals
with time period.
States that the
Principle body will adapt
of specifically to
Specificity the workload it
experienced.
This states that no
two persons are the
same when it comes
Principle of to adaptation to the
Individuality workload. This means
that every exercise
program should be
individual-specific.
This states that
adaptations that take
place as a result of
training are all
Principle of reversible. This means
that too much rest or
Reversibility discontinuing exercise
training will cause the
body’s level of physical
fitness.
The FITT Principles
Frequency
Intensity
Time
Type
F
r
e refers to the
q number of exercise
u training sessions
e that a person has to
n undergo in a week.
c
y:
I
n
t This is basically
e the level of
n
s difficulty of a
i workout.
t
y:
T it is the
I duration of an
M exercise
session.
E:
T Type of exercise
Y undertaken or
P what kind of
exercise you do.
E:
Parts of an Exercise Program
Warm up
Exercise Load
Cool down
Warm-up
This is basically the preparation exercise
before the body engages in strenuous
workout.
Stretching is one of the well-known forms
of warm-up exercises. There are static
stretches as well as dynamic stretches.
Dynamic stretches
- refer to flexibility
exercises which
emphasize on the
active range of motion.
Static stretch
- on the other
hand, refers to
flexibility exercises
wherein one must
Stretching hold the joint in a
stationary position
for a period.
STRETCHES
Exercise Load
It’s the cumulative amount of
exercise you’re doing.
Cool down
Cool down exercises are essential in every
exercise program as they prepare the body
before resting. It is the beginning of the
recovery and must be conducted in order
to clear the byproducts of muscle
contraction and replenish the oxygen and
energy used during workout.
Module
003
Types of
Fitness
Activities
Energy System
Anaerobic System Aerobic System
-Exercise without oxygen - Exercise that involves the
transport or involvement. transport and utilization of
Example: Weight lifting oxygen.
Sprints Example: Running
High intensity Swimming
interval training Dancing
Anaerobic System
Phosphagen System Glycolytic System
-In this system, the - a way to consume
molecule called creatine energy is by breaking
phosphate (CP) will release down glucose
energy in its chemical bond
once it has been broken. (carbohydrates). This
The energy released will be method can produce
used by the cell to energy rapidly
synthesize ATP (Adenosine
triphosphate, the energy
currency of the body)
Aerobic Training
Aerobic training is basically any physical
activity that is capable of elevating one’s
heart rate into their target heart rate
and maintain that level for a certain
period of time.
This aerobic training
program uses low to
Long and moderate intensity
exercises that must
Slow be maintained
within a minimum
Training period of 45
minutes.
This is an aerobic
training that involves
High repeated maximal work
combined with active
Intensity recover in between. The
Interval recovery period
between intense
Training workouts lasts between
30 to 45 seconds.
This aerobic training
program involves
High continuous physical
Intensity activity which lasts
Continuous for 20 to 30 minutes
Training depending on the
individual.
This is an aerobic
training program
that is unstructured,
Fartlek consisting of both
maximal and
Training submaximal work
that lasts for 30 to
45 minutes.
Resistance Training
are also referred to as strength training
or weight training. As such, these
programs make use of an individual’s
resistance in order to build strength,
anaerobic endurance as well as the size
of skeletal muscles.
Strength program Hypertrophy
- This resistance program
training program aims - This resistance
to increase the force training aims to
production capacity of increase muscle size
the human muscle. without being
Resistance concerned with
increasing strength.
Training Endurance program
- This type of
resistance training Power program
develops the - This is resistance
capability of the training in which the
muscles to resist main goal is to
fatigue. As such, it is develop the muscle
characterized by high to increase speed
repetitions when it and explosiveness of
comes to exercises. movement.
Flexibility Training
Flexibility is one important aspect of
physical fitness that must be improved.
We rely on flexibility for the normal
movement patterns and posture of an
individual.
Static Stretching Ballistic stretches
-is a slow and -incorporate various
sustained muscle- rapid movements to
tendon lengthening lengthen the muscle-
exercise usually held tendon unit.
at the end of ROM
Flexibility (Range of Motion).
Prorioceptive
Training Dynamic Stretching
Neuromuscular
Facilitation
-This lengthens the -In this routine the
muscle-tendon unit by muscle-tendon unit
slowly moving the is made to contract a
limb throughout the resistance, followed
entire ROM. However, by a passive
the position is not lengthening similar
held or sustained. to the static stretch.
Flexibility Training
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