The document provides an overview of training principles and physical fitness concepts. It discusses the FITT formula for building fitness, key training principles including overload and progression, and how to apply principles to plan an activity program. It also defines physical education, explains the significance of its legal basis, and outlines five objectives for development and their effects. Finally, it describes physical activity, exercise, and fitness, and summarizes recommendations in the physical activity pyramid.
The document provides an overview of training principles and physical fitness concepts. It discusses the FITT formula for building fitness, key training principles including overload and progression, and how to apply principles to plan an activity program. It also defines physical education, explains the significance of its legal basis, and outlines five objectives for development and their effects. Finally, it describes physical activity, exercise, and fitness, and summarizes recommendations in the physical activity pyramid.
The document provides an overview of training principles and physical fitness concepts. It discusses the FITT formula for building fitness, key training principles including overload and progression, and how to apply principles to plan an activity program. It also defines physical education, explains the significance of its legal basis, and outlines five objectives for development and their effects. Finally, it describes physical activity, exercise, and fitness, and summarizes recommendations in the physical activity pyramid.
The document provides an overview of training principles and physical fitness concepts. It discusses the FITT formula for building fitness, key training principles including overload and progression, and how to apply principles to plan an activity program. It also defines physical education, explains the significance of its legal basis, and outlines five objectives for development and their effects. Finally, it describes physical activity, exercise, and fitness, and summarizes recommendations in the physical activity pyramid.
1. How does the FITT Formula help you build physical fitness?
The FITT formula will help you build physical fitness by giving you plans or workout routines that are specific to your physical condition. Since we all have different body mass index and health conditions, the FITT formula will be the one to tell us how often, how hard, and how long we should exercise plus what types of exercise we should do in order to achieve our desired result.
2. What are the training principles?
The first training principle is the principle of overload which refers to the increase in the amount of the workload. Second is the principle of progression which states that the body should have a gradual increase from the workload. Third is the principle of specificity that refers to the adaptation of the body to the specific workload it experienced. Fourth is the principle of reversibility which refers to the counter-product of the training from stopping. Lastly is the principle of individuality that refers to the difference of one person to another specifically about his or her adaptation to load.
3. How can you use the training principles to begin planning a physical activity program?
The training principle will serve as a guide for an individual who’s planning a physical activity program. For instance, with the overload principle, one must consider doing exercises that overload the body for positive adaptation to occur. Another is with the specificity principle wherein one must choose exercises that are specific to themselves. Like, if they want to focus with muscular strength, they must do more lifting and resistance workout. Lastly, with the individuality principle, one should know what specific exercise is suited with their physical conditions in order to avoid any injuries or no improvements. PATHFIT 1 WEEK 2: PHYSICAL FITNESS CONCEPTS
LEARNING ACTIVITY:
1. How would you define physical education?
For me, physical education is a very important part of the education process as it improves the whole well-being of a person. It is not just about discussions and training that merely the physical appearance of a person, rather it also helps develop one’s mental, emotional, social, and spiritual welfare. Moreover, this is an influential and can be a life-changing subject as it might foster a desire for lifelong participation in physical activity and a healthy lifestyle to anyone studying it.
2. What is the significance of the legal basis of physical education?
The significance of the legal basis of physical education is that it makes the subject legally compulsory throughout the whole country which adheres to the fundamental right of all to practice physical education and sports. It lawfully encourages everyone to be more physically active and to live a healthier life. Moreover, this legal basis also serves as a foundation of the physical education curriculum. It gives guidelines and reminders that must be applied by all institutions when it comes to teaching the subject.
3. What are the five objectives of Physical Education and explain how it affects your development?
The first objective of physical education is the physical development which is about maintaining good health and high level of physical fitness. It helps develop mainly the physical aspects of your body like the muscles. Example of this is when you do exercise activities regularly, you’ll be able to be physically active and fit.
Second objective is social development which is about improving the way you communicate and interact with other people. Of course, when we exercise, especially when we are joining a sports competition, it is necessary for us to communicate with our teammates or coaches and even resolve conflicts effectively. Thus, we would be able to develop our social skills and some traits that can be enhanced with these objectives include friendliness, cooperation, good leadership and followership skills, respect to others rights.
Third objective is emotional development which helps you develop some emotional traits like self confidence, self control, courage, and self-reliance. When doing exercise, it is not easy to control your emotions especially if you see little progress and even when losing in a sports competition, it is a challenge to handle your emotional response very well. But, with this objective, it will help you develop your self-expression and the way you deal with things emotionally.
Fourth objective is mental development which refers to the improvement of someone’s
mental capacity to acquire knowledge and understanding about exercises, movements, or any sports. Examples of ways where mental development happens is when planning a strategy for a basketball play or discovering ways to improve one’s movement in a dance.
The last objective is spiritual development which focuses more on the inner self and soul of a person. This objective is practiced when a team or a player is praying before an actual game. This is also improved when an individual reflects on values surrounding competition and learning how to be grateful for what they achieve so far.
4. How will you describe physical activity, exercise, and fitness?
Physical activity refers to any bodily movement that can be either done during a leisure time or it can also be part of a person’s work and lifestyle. Generally, these are the movements that require energy expenditure and it creates progressive health benefits. Examples of physical activities are walking from home to near school, doing yoga, playing sports like basketball, doing home workouts,
Exercises are one of the types of physical activities that require physical efforts and are done to improve and maintain a healthy well-being. It includes a lot of different categories like exercises for endurance, strength, balance, and flexibility. It also includes some props or equipment like dumbbells and weights. Moreover, exercises are also necessary for us to avoid diseases and illness.
(Physical) Fitness is the capacity of an individual to function in every way at one’s own best without undue fatigue and still having reserved energy in times of emergency.
5. What are the recommendations in the physical activity pyramid?
The first recommendation for total health included in the physical activity pyramid is to enjoy leisure and recreational activities, aerobic, strength, and flexibility activities as often as you can. Second is to do day to day activities habitually and regularly for metabolic efficiency (10 minutes at a time for 30 minutes a day, at least 5 days a week). Aerobic exercises and recreational activities must be done regularly (3-5 times a week: at least 30-45 minutes longer). Leisure activities and exercise for strength and flexibility must be done often (2-3 times a week at least 30-45 minutes or longer). Lastly, activities that are more on sitting must be done minimally (only a few times a month).
