OBE-Based

Physical
Education
2
Fitness Exercises for Sports
Specific
A Course Module for Students

Burauen Community College

i
 Physical
Education 2
Fitness Exercises for Sports Specific
A Course Module for Students

Burauen Community College

Written and Designed by

Burauen Community College
Burauen, Leyte
[email protected]

Prepared by
Emmanuelle Blien C. Borines, LPT
[email protected]
Janine A. Camose, LPT
[email protected]

i
 BCC VISION
Burauen Community College shall emerge as the
premier local public educational institution in Eastern
Visayas which is responsive to the needs of the
community, and develops students to meet the
economic, social, and environmental challenges as
active participants in shaping the world of the future.

BCC MISSION
Burauen Community College offers holistic, and
outcomes-based experiential learning to develop
the youth to be responsible individuals with
integrity and service as agents of equality. It will
serve as a venue for the development of individuals
in the areas of academics, research, community
extension, and innovative technology.

ii
 Physical Education 2
(Fitness Exercises for Sports
Specific):
A Course Module for
Students

Burauen Community College

iii
 TABLE OF CONTENTS
Preface 6
FITNESS EXERCIES FOR SPORTS
MIDTERM 7
SPECIFIC
Module 1 Assessment of Fitness Components
I. Step Test 11
II. Push-up 12
III. Sit-up 13
Module 2 Exercise Variables and Principles 15
I. Principle of Specificity 19
II. Overload Principle 20
III. Progression Principle 21
IV. Reversibility Principle 22
Frequency, Intensity, Time and Type
Module 3 25
Principle

iv
 Preface

Cheers to new semester!

Physical Education is an essential part of the holistic

education process of all students and it is that phase of the General
Education (GE) program that contributes to the total growth and
development of each student primarily through movement activities
and exercises.

One of the biggest challenges that we face in the 21st century is

to teach individuals how to take control of their personal health habits
to ensure a healthier, happier, and more productive life. Teaching for
wellness involves teaching individuals’ concepts that will help them
develop an active and positive lifestyle. The information presented in
this module has been written with this objective in mind.

The emphasis of this module is to prepare and motivate all

students to engage in activities in order to promote their health and
physical well-being. This module also aims to help students experience
a variety of movement activities, become competent in various motor
skills and movements, and develop an understanding of movement
principles.

This module will enable students to become more active and

enjoy being active, learn important fitness and wellness concepts,
develop good values and social skills, and maintain a positive self-
image and healthy lifestyle habits. The experiences and insights they
will discover from this physical fitness and wellness literacy could serve
them in good stead in whatever circumstances of life they will find
themselves in. Sounds interesting right? What are you waiting for, let’s
get this started!

- Camose J.
Faculty, General Education Department

6 Borines & Camose ‖ Physical Education 2: Fitness Exercises for Sports Specific
PART I :
PRELIMINARY
Fitness Exercises for Sports
Specific

7 Borines & Camose ‖ Physical Education 2: Fitness Exercises for Sports Specific
 1 Physical Education 2: Fitness
Exercises for Sports Specific

CONTENTS 3. Demonstrate the ability to perform

1.1 Exercise Variables individual exercises.
and Principles

1.2 Frequency,
Intensity, Time and
Type Principle

1.3 Warm Up and Cool

Down Exercises

LEARNING OUTCOME
LO3. Define the exercise
variables and principles;
specificity, overload,
progression, reversibility,
Frequency, Intensity,
Time, Type, Warm-up and

T
cool down.
his course will give emphasis on the
health related fitness component
OBJECTIVES regarding training for a specific sport
1. The students will or physical activity. This includes the
be able to define enhancement of student’s fitness level that
the exercise can be attained with the different training
variables and principles applied. The application of these
principles. concepts and principles can help in the
2. The students will attainment of the goals that have been set.
be able to identify In this area, the students will be informed
different variables about how an active lifestyle can help the
and principles. body. In doing exercises especially home
work-outs, it is important to still observe
these exercise, variables and principles.

8 Borines & Camose ‖ Physical Education 2: Fitness Exercises for Sports Specific
 Physical Education 2: Fitness Exercises for Sports Specific Midterm

ACTIVITY

Instructions:
Discuss on the following questions with your partners.
1. Provide a very simple working definition for the term physical fitness?
2. How do you further classify physical fitness?
3. Tell/share something about the exercises that wev’e discussed earlier
(step test, push up and sit up).
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

ANALYSIS

Instructions: Mention the elements of Physical Activity and Exercise in

the box below?

PHYSICAL ACTIVITY EXERCISE

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 9
 Physical Education 2: Fitness Exercises for Sports Specific Midterm

ABSTRACTION

Fitness Exercises for

Sports Specific

Assessment of Fitness Exercise Variables and

Components Principles Frequency, Intensity, Time
This evaluation provides Like any other exercises, it is and Type Principle (FITT)
valuable information concerning important to have a set of Understanding the F.I.T.T.
your fitness strengths and principles to follow to ensure principle helps you create a
weaknesses and enables you to the effectiveness of every workout plan that will be more
set reasonable fitness goals. exercise we do. Understanding effective in reaching your
exercise principles allows fitness goals.
trainers to monitor the stress
placed in order to make the
training safe and effective, to
help achieve goals.

1. Step Test
2. Push-up 1. Frequency
3. Sit-up 2. Intensity
4. 2 km run 3. Time
1. Principle of Specificity 4. Type
2. Overload Principle
3. Progression Principle
4. Reversibility Principle

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 10
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

Module I: 1. The Step Test

Assessment of Fitness
Components An alternative test to
determine your cardio respiratory
An objective evaluation of fitness level is the step test.
your current fitness status is
important prior to beginning an
exercise-training program. This
evaluation provides valuable
information concerning your fitness
strengths and weaknesses and
enables you to set reasonable
fitness goals. Further, testing your
initial fitness level also provides a
benchmark against which you can
compare future evaluations.
The step test works on the
principle that individuals with a
high level of cardio respiratory
fitness will have a lower heart rate
during recovery from 3 minutes of
standardized exercise (bench
stepping) than less conditioned
individuals. Although the step test
is not considered the best field
method to estimate Cardio
respiratory fitness, it does have
advantages in that it can be
performed indoors and can be used
by people at all fitness levels.
Further, the step test does not
Periodic re-testing (e.g.,
require expensive equipment and
every 3 to 6 months) provides
can be performed in a short
motivating feedback as your fitness
amount of time. Step height for
program progresses. This unit
both men and women should be
presents a battery of physical
approximately 18 inches. In
fitness tests that can assess your
general, locker room benches or
fitness level. These tests are
sturdy chairs can be used as
designed to evaluate each of the
stepping devices. The test is
major components of health-
conducted as follows:
related physical fitness. Such as:
cardio respiratory fitness, muscular
 Select a partner to assist you in
strength, muscular endurance,
the step test. Your partner is
flexibility, and body composition.
responsible for timing the test
and assisting you in maintaining

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 11
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

the proper stepping cadence collegeage population (18-25

(rhythm pace). The exercise years).
cadence is 30 complete steps
(up and down) per minute Fitness 3 Minute Step Test
during a 3-minute exercise Category Recovery Index
period, which can be maintained Women Men
by a metronome or voice cues Superior 95-120 95-117
from your friend ("up, up, Excellent 121-135 118-132
down, down"). Thus you need to Good 136-153 133-147
make one complete step cycle Average 154-174 148-165
every 2 seconds (i.e., set the Poor 175-204 166-192
metronome at 60 tones/min and V.poor 205-233 193-217
step up and down with each
sound). Note that it is important 2. Push-Up
that you straighten your knees The standard push-up test to
during the "up" phase of the evaluate muscular endurance is
test. performed in the following way:

 After completing the test, sit

quietly in a chair or on the step
bench. Find your pulse and
count your heart rate for 30-
second periods during the
following recovery 'times:

- 1.5 minutes post exercise

- 2- 2.5 minutes post exercise
- 3- 3.5 minutes post exercise

Your partner should assist

you in timing the recovery period
and recording your recovery heart
 Start by positioning yourself on
rates. Note that the accuracy of
the ground in push-up position.
this test depends on the faithful
Your hands should be
execution of 30 steps per minute
approximately shoulder width
during the test and the valid
and your legs extended in a
measurement of heart rate during
straight line with your weight
the appropriate recovery times.
placed on your toes.
To determine your fitness
 Lower your body, until your
category, add the three 30-second
chest is within 1 to 2 inches of
heart rates obtained during
the ground and raise yourself
recovery; this is called the
back to the up position. It is
recovery index. The table contains
important to keep your back
norms for step test results in a

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 12
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

straight and lower your entire 3. The Sit-Up Test

body to the ground as a unit. The bent-knee sit-up test is
probably the best field test
The push-up test is performed as available to evaluate abdominal
follows: muscle endurance.
 Select a partner to count your
push-ups and assist in the
timing of the test (test duration
is 60 seconds). Warm up with a
few push-ups. Give yourself a
2- to 3-minute recovery period
after the warm-up and prepare
to start the test.

 On the command "go," start

performing push-ups. Your
partner counts your pushups
aloud and informs you of the
amount of time remaining in the
test period (e.g., at 15-second
intervals). Remember only
those push-ups that are
performed correctly will be
counted toward your total;
therefore, use the proper form
and make every push-up count.
 Begin by lying on your back
 After completion of the push-up
with your arms crossed on your
test, use table 5.5 to determine
chest. Your knees should be
your fitness classification, and
bent at approximately 90-
record your scores.
degree angles, with your feet
Men 20-29 30-39 40-49 50-59 60+ flat on the floor. Bringing your
Excellen 54 or 44 or 39 or 34 or 29 or chest up to touch your knees
t more more more more more
Good 45-54 35-44 30-39 25-34 20-29
and returning to the original
Average 35-44 24-34 20-29 15-24 10-19 lying position perform the
Poor 20-34 15-24 12-19 8-14 5-9 complete sit-up.
Very 20 or 15 or 12 or 8 or 5 or
Poor fewer fewer fewer fewer fewer
Women 20-29 30-39 40-49 50-59 60+  Note that although the
Excellen 48 or 39 or 34 or 29 or 19 or
abdominal muscles are very
t more more more more more
Good 34-48 25-39 20-34 15-29 5-19 active during the performance
Average 17-33 12-24 8-19 6-14 3-4 of a bent-leg sit-up, leg muscles
Poor 6-16 4-11 3-7 2-5 1-2
Very 6 or 4 or 3 or 2 or Or
such as hip flexors also play a
Poor fewer fewer fewer fewer fewer role. Therefore, this test
evaluates not only abdominal

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 13
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

muscle endurance but hip  After completing the sit-up test,

muscle endurance as well. use table 5.6 to determine your
fitness classification.
 Sit-up tests are generally
considered to be relatively safe Age
group V.poor Poor
Fitness Category
Average Good Excellent Superior

fitness tests, but two years

Men
precautions should be 17-29 16 17- 36-41 42- 48-50 51

mentioned. First, avoid undue 30-39

below
12
35
13- 27-32
47
33- 39-48
above
49
stress on your neck during the 40-49
below
11
26
12- 23-27
38
28- 34-43
above
44
"up" phase of the exercise. That 50-59
below
7
22
8- 17-21
33
22- 29-38
above
39
is, let your abdominal muscles below 16 28 above
60+ 5 6- 13-17 18- 25-35 36
do the work; do not whip your below 12 24 above
Women
neck during the sit-up 20-29 13 14- 29-32 33- 36-47 48
movement. Second, avoid 30-39
below
10
18
11- 23-28
35
29- 35-45
above
46
hitting the back of your head on 40-49
below
8
22
9- 19-23
34
24- 31-40
above
41
the floor during the "down" 50-59
below
5
18
6- 13-17
30
18- 25-35
above
36
phase of the sit-up. below 12 24 above
60+ 4 5- 11-14 15- 21-30 31
Performance of the test on a below 10 20 above

padded mat is helpful.

The protocol for the sit-up test is

as follows:
 Select a partner to count your
sit-ups, to hold your feet on the
floor by grasping your ankles,
and to assist in the timing of the
test.

 Warm up with a few sit-ups.

Give yourself a 2- to 3-minute
recovery period after the warm-
up and prepare to start the test.

 On the command "go," start

performing sit-ups and continue
for 60 seconds. Your partner
should count your sit-ups aloud
and inform you of the time
remaining in the test period
(perhaps by called-out 15-
second intervals). Remember
that only sits-ups performed
correctly will be counted toward
your total.

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 14
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

development of a child, a generic

definition regarding the precise
nature of physical fitness has not
been universally accepted. Through
research and scholarly inquiry, it is
Module II: clear that the multi-dimensional
Exercise Variables and characteristics of physical fitness
Principles can be divided into two areas:
health related physical fitness and
1.1 Meanings and Definition of skill related physical fitness.
Terms
Clarke and Clarke (1989)
1.1.1 Physical fitness found that physical fitness is not a
static factor and it varies from
It is an ability to meet the individual to individual and in the
ordinary, as well as unusual same person from time to time
demands of daily life safely and depending on factors. Physical
effectively without being overly fitness is probably the most
fatigued. Simply it is the body’s popular and frequently used term
ability to function effectively and in physical education. The most
efficiently, and contributes the important objective of physical
total quality of life. educators is to develop physical
fitness. According to Nixon and
cozens (1964), it was the desire to
establish a scientific approach to
the development of physical fitness
which formed the basis of the first
meeting of physical educators in
1885 when the profession of
physical education originated.

The totally fit person has a The United States president’s

healthy and happy outlook towards Council on physical fitness and
life. Fitness is the young man’s sports defined the terms ―physical
absolute necessity. It breeds self- fitness as the ability to carry out
reliance and keeps man mentally daily task with vigor and alertness,
alert. Physical fitness is essential without undue fatigue, with ample
for human beings to adjust well energy to enjoy leisure time
with his environment as his mind pursuits and to meet unforeseen
and body are in complete emergencies‖ (Clarke, 1971).
harmony.
General fitness implies the
It is generally agreed that ability of a person to live most
physical fitness is an important effectively with his and her
part of the normal growth and potentials, which depend upon the

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 15
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

physical, mental, emotional, social

and spiritual components of fitness
which are highly interrelated.

Physical education is as
important as the other academic
subjects. It is essential for the
development of the motor skills
and reflexes.

The term, physical activity,

does not require or imply any
specific aspect or quality of
movement. The term
encompasses all types,
intensities, and domains.
Although the term ―physical
activity has been used often as a
short-hand description for
moderate-to-vigorous-intensity
forms of physical activity, given
Good body movements are
current interest and discussions
either improved or developed for a
about physical activity of
healthier body and for it to function
well. Body coordination is also intensities less than moderate-
developed through the proper intensity, the term ―physical
stretching and the fundamental activity should be used when
mechanics of physical education. discussing the full range of
Healthy and well-coordinated body intensities. More specific
movements help improve the over- descriptors such as sedentary
all thinking ability of the students behavior, light, moderate,
making them better students in the vigorous, or moderate-to-
classroom. Physical Education vigorous should be used when
teaches the students the value of talking about a specific range of
activities for health, recreation intensities. Based on predominant
and social interaction. physiologic effect, physical
activity can be categorized in to
1.1.2 Physical Activity aerobic physical activity and
It is bodily movement anaerobic physical activity.
produced by skeletal muscles that
results in energy expenditure. Aerobic physical activity
includes forms of activity that are
intense enough and performed
long enough to maintain or
improve an individuals’

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 16
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

cardiorespiratory fitness. Aerobic Anaerobic activity can be

activities such as walking, maintained for only about 2 to 3
basketball, soccer, or dancing, minutes. Sprinting and power
commonly require the use of lifting are examples of anaerobic
large muscle groups. The physical activity.
connection between aerobic
activities such as these and
cardiorespiratory fitness is
sufficiently close that the term
―aerobic capacity is considered
equivalent to cardiorespiratory
fitness. Technically, aerobic 1.1.3 Physical Exercise
physical activity includes any The term "exercise" has
activity that could be maintained been used interchangeably with
using only oxygen-supported "physical activity", and, in fact,
metabolic energy pathways and both have a number of common
could be continued for more than elements.
a few minutes.

For example, both physical

activity and exercise involve any
However, in both common bodily movement produced by
and scientific usage, ―aerobic skeletal muscles that expends
activity has come to mean energy, are measured by
physical activity that would be kilocalories ranging continuously
expected to maintain or improve from low to high, and are
cardiorespiratory fitness or positively correlated with physical
aerobic capacity. Whereas, fitness as the intensity, duration,
anaerobic physical activity and frequency of movements
refers to high-intensity activity increase. Exercise, however, is
that exceeds the capacity of the not synonymous with physical
cardiovascular system to activity: it is a subcategory of
provide oxygen to muscle cells for physical activity.
the usual oxygen consuming
metabolic pathways. Exercise is physical activity
that is planned, structured,
repetitive, and purposive in the
Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 17
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

sense that improvement or performed in this manner are

maintenance of one or more considered exercise.
components of physical fitness is
an objective. Generally, Exercise
describes as planned structured
Physical activity is complex and repetitive bodily movement
behavior, however, and may be done to improve or maintain one
meaningfully partitioned into or more components of physical
other categories mutually fitness and is subset of physical
exclusive of each other but not activity. Exercise is usually goal
activity except sleep. However, it related and designed in the sense
is more likely to be an important that the improvement or
part of some categories of maintenance of one or more
physical activity than of others. components of physical fitness
For example, virtually all (i.e., endurance, strength,
conditioning and many sports flexibility etc…).
activities are performed to
improve or maintain components
of physical fitness. In such 1.2 General Principles of
instances they are planned, Fitness
structured, and, more often than
not, repetitive. Training The human body
adapts well when exposed to
Activities such as stress. The term stress, within
occupational, household and the context of exercise, is defined
many daily tasks are typically as an exertion above the normal,
performed in the most efficient everyday functioning. The specific
manner possible. These physical activities that result in stress vary
activities are done with little for each individual and depend on
regard to physical fitness and are a persons’ level of fitness. For
often structured with example, a secretary who sits at
conservation of energy a desk all day may push his/her
expenditure as a goal. However, cardiorespiratory system to its
a worker may plan and structure limits simply by walking up
the performance of some work several flights of stairs. For an
tasks in a less efficient manner to avid runner, resistance training
develop muscular strength or to may expose the runners’ muscles
"burn up" calories. Similarly, a to muscular contractions the
person may plan and structure athlete is not accustomed to
the performance of household or feeling. Although stress is relative
other tasks in a labor producing to each individual, there are
rather than a labor-saving guiding principles in exercise that
manner. Tasks regularly can help individuals manage how

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 18
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

much stress they experience to According to an article

avoid injury and optimize their written by Quinn (2019), the
body‘s capacity to adapt. specificity principle of sports
Knowing a little about these conditioning comes into play when
principles provides valuable an athlete wishes to excel in a
insights needed for organizing an specific sport or activity. Your
effective fitness plan. training must go from highly
general — lifting weights and
Like any other exercises, it cardio — to very specific so it
is important to have a set of includes performing that exercise
or skill. To be a good cyclist, you
principles to follow to ensure the
must cycle. A runner should train
effectiveness of every exercise we
by running and a swimmer should
do. Understanding exercise
train by swimming.
principles allows trainers to
monitor the stress placed in order Training mimics the action
to make the training safe and and skills that will be needed in the
effective, to help achieve goals. game or activity. It may
From stronger muscles, enhanced concentrate on any combination of
flexibility, improved fitness components, such as
cardiovascular health to better strength, power, and endurance.
endurance and lower risk of For instance, while a marathon
diseases, all applies when we runner will train more for
follow strict principles and apply endurance and strength, a
discipline in our exercise. We weightlifter is more concerned with
simply follow these variables and strength and power.
principles to achieve the results
we want with our exercise. When you are training for a
specific sport or you have fitness
I. Principle of Specificity goals, make sure that you are
specific with what goals you want
to achieve at the end of you work
out. Be specific in terms of wanting
to improve your strength,
endurance, power, strength and
many more. This way you can
focus on attaining your goals.

Example: May is a swimmer,

she wants to improve her
endurance so that she will not
easily get tired of swimming during
practices and competitions. She
Exercises to help boost work-out, (2019) then decided to do exercises that

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 19

“ Exercise not only

changes your body, it
 changes your mind,

Physical Education 2: Fitness Exercises for Sports

Specific Midterm

improve her cardio respiratory the article released by Wood

endurance. (2019) entitled “The Overload
Principle for Sports Fitness and
II. Overload Principle Skills” here are the tips on applying
overload principle in the exercise:
According to Wood (2019),
The Overload Principle is a basic 1. Increase loads gradually and
sports fitness training concept. It progressively. Training loads
means that in order to improve, should become more intense over
athletes must continually work a period of time, not increased too
harder as they their bodies adjust abruptly or with too much
to existing workouts. Overloading intensity.
also plays a role in skill learning.
2. Test maximums. Through
Overloading taps the body's testing, the intensity of training
mechanisms that bring about the loads can be controlled and
desired changes that go hand-in- monitored.
hand with specificity. Improving
cardiovascular fitness involves 3. Avoid muscular failure. Burnout
sustaining submaximal activities sets are not advised for most
for extended periods of time. sports training. It is not necessary
to train until muscles fail or the
athlete collapses.

4. Allow ample recovery time. Too

little recovery over time can cause
an overtraining effect. Too much
recovery time can cause a
detraining effect.

5. Plan and monitor training loads.

Design long-range, periodized
Increasing strength requires training programs, test athletes,
lifting progressively heavier weight and evaluate their progress to
loads. The principle applies to guide training decisions about
duration and volume of training, as overload.
well. For example, if a football
player's goal is to improve upper 6. Track team and individual
body strength, he would continue progress. Identify general areas
to increase training weight loads in where there are common deficits
upper body exercises until his goal compared to other fitness
was achieved. Furthermore, from components and skill qualities. If

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 20
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

athletes "run out of gas", for the regulatory systems that

example, training can be manage increased heart rate and
overloaded to improve skilled blood pressure, increased energy
performances when fatigued. production, increased breathing,
7. Alternate activities. Organize and even increased sweating for
workouts to allow recovery on temperature regulation. As these
some aspects of training while subsequent adaptations occur, the
increasing intensity on others. Use stress previously experienced
periodized planning to link into during the same Physical Fitness
weekly and daily activities. Course Module Page 7 activity,
feels less stressful in future
8. Coordinate all training activities sessions. As a result of the
and schedules. Fitness training adaptation, more stress must be
loads should be adjusted for applied to the system in order to
technical and tactical activities, stimulate improvements, a
travel, competitions, and other principle known as the overload
factors that could influence how principle.
overloading should occur.
For example, a beginning
The Overload Principle weightlifter performs squats with
basically lets you to develop and 10 repetitions at 150 pounds. After
continually increase the demands 2 weeks of lifting this weight, the
of your exercise routine. As time lifter notices the 150 pounds feels
pass by, your body gets used to easier during the lift and
the exercise you keep on doing on afterwards causes less fatigue. The
repeat, so therefore to make it lifter adds 20 pounds and
more intense, you should add more continues with the newly
time and intensity to the exercise established stress of 170 pounds.
that you are doing. The lifter will continue to get
stronger until his/her maximum
Consider the old saying, capacity has been reached, or the
―No pain, No gain. Does exercise stress stays the same, at which
really have to be painful, as this point the lifter‘s strength will
adage implies, to be beneficial? simply plateau. This same principle
Absolutely not. If that were true, can be applied, not only to gain
exercise would be a lot less muscular strength, but also to gain
enjoyable. Perhaps a better way to flexibility, muscular endurance,
relay the same message would be and cardiorespiratory endurance.
to say that improvements are
driven by stress. Physical stress,
such as walking at a brisk pace or
jogging, places increased stress on

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 21
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

the week, does not exercise often

enough to see solid results and so
III. Progression Principle violates the principle of
progression.

When you exercise, you

must see to it that you are doing it
right, at the right time, and with
the right intensity. Doing this
assures that you are progressing
with your workout and towards
your goal.

Legend of Milo (2017)

IV. Reversibility Principle
The principle of progression
in endurance training implies that
there is an optimal level of
overload that should be achieved,
as well as an optimal time frame
for this overload to occur. The
Progression Principle instructs that
the overload process should not be
increased too slowly, or
improvement is unlikely to occur.
However, overload that is
increased too rapidly can result in Reversibility means that if
injury issues or muscle damage. training is stopped, gains made by
Thus, exercising above the target an athlete will begin to deplete at
zone is counterproductive and can approximately one-third of the rate
be dangerous and potentially result of acquisition. An athlete needs to
in injuries. The principle of maintain strength, conditioning and
progression also makes us realize flexibility throughout the
the need for proper rest and competitive season, but at a lesser
recovery. Continual stress on the intensity and volume of training.
body and its joints can result in This can also be referred to as
exhaustion and injury (Quinn, detraining, as the training is going
2019). in reverse (Ryan, 2020).

Example: An athlete who  Example: The work-out was

exercises vigorously only on successful, you achieved your
weekends, but not regularly during goal after all your hard work. it

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 22
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

is still important to maintain the

exercise you have started to Not only is endurance
continue seeing results. training affected, but muscular
strength, muscular endurance, and
 Karen was successful in losing flexibility all show similar results
her abdominal fat, so then she after a period of detraining.
stopped her exercise. After a
few weeks, her abdominal fats V. Principle of Individual
were back. She then decided to Differences
get back to her exercise to While the principles of
maintain the results. adaptation to stress can be applied
to everyone, not everyone
Chronic adaptations are not responds to stress in the same
permanent. As the saying goes, way. In the HERITAGE Family
“Use it or lose it”. The principle of study, families of 5 (father,
reversibility suggests that activity mother, and 3 children)
must continue at the same level to participated in a training program
keep the same level of adaptation. for 20 weeks. They exercised 3
As activity declines, called times per week, at 75% of their
detraining, adaptations will recede. VO2max, increasing their time to
50 minutes by the end of week 14.
In cardiorespiratory By the end of the study, a wide
endurance, key areas, such as variation in responses to the same
VO2max, stroke volume, and exercise regimen was seen by
cardiac output all declined with individuals and families. Those who
detraining while submaximal heat saw the most improvements saw
rate increased. In one study, similar percentage improvements
trained subjects were given bed across the family and vice versa.
rest for 20 days. At the end of the Along with other studies, this has
bed rest phase, VO2max had fallen led researchers to believe
by 27% and stroke volume and individual differences in exercise
cardiac output had fallen by 25%. response are genetic. Some
The most well-trained subjects in experts estimate genes to
the study had to train for nearly 40 contribute as much as 47% to the
days following bed rest to get back outcome of training.
into pre-rest condition. In a study
of collegiate swimmers, lactic acid In addition to genes, other
in the blood after a 2-minute swim factors can affect the degree of
more than doubled after 4 weeks adaptation, such as a person‘s age,
of detraining, showing the ability to gender, and training status at the
buffer lactic acid was dramatically start of a program. As one might
affected. expect, rapid improvement is

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 23
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

experienced by those with a periodization suggests that training

background that includes less plans incorporate phases of stress
training, whereas those who are followed by phases of rest. Training
well trained improve at a slower phases can be organized on a
rate. daily, weekly, monthly, and even
multi-annual cycles, called micro-,
meso-, and macrocycles,
VI. Principle of Rest, Recovery, respectively. An example of this
and Periodization might be:
For hundreds of years,
athletes have been challenged to Table 1.1: Periodization Example
balance their exercise efforts with Week Freq. Inten. Time Type
performance improvements and 1 3 40% 25 Walk
adequate rest. days HRR min
2 4 40% 30 Walk
days HRR min
3 4 50% 35 Walk
days HRR min
4 2 30% 30 Other
days HRR min

As table 1.1 shows, the

volume and intensity changes from
The principle of rest and week 1 to week 3. But, in week 4,
recovery (or principle of the volume and intensity drops
recuperation) suggests that rest significantly to accommodate a
and recovery from the stress of designated rest week. If the chart
exercise must take place in were continued, weeks 5-7 would
proportionate amounts to avoid too be ―stress‖ weeks and week 8
much stress. One systematic would be another rest week. This
approach to rest and recovery has pattern could be followed for
led exercise scientists and athletes several months.
alike to divide the progressive
fitness training phases into blocks, Without periodization, the
or periods. As a result, optimal rest stress from exercise would
and recovery can be achieved continue indefinitely eventually
without overstressing the athlete. leading to fatigue, possible injury,
This training principle, called and even a condition known as
periodization, is especially overtraining syndrome.
important to serious athletes but Overtraining syndrome is not well
can be applied to most exercise understood. However, experts
plans as well. The principle of agree that a decline in performance

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 24
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

resulting from psychological and Sports Medicine (ACSM) falls under

physiological factors cannot be the larger principle of overload.
fixed by a few days‘ rest. Instead,
weeks, months, and sometimes
even years are required to A. Frequency
overcome the symptoms of The first thing to set up with
overtraining syndrome. Symptoms your workout plan is frequency,
include the following: how often you exercise. Your
frequency often depends on a
 weight loss variety of factors including the type
 loss of motivation of workout you're doing, how hard
 inability to concentrate or focus you're working, your fitness level,
 feelings of depression and your exercise goals.
 lack of enjoyment in activities
normally considered enjoyable Each variable can be used
 sleep disturbances independently or in combination
 change in appetite with other variables to impose new
stress and stimulate adaptation.
Such is the case for frequency and
time.
Module III:
Frequency, Intensity, Time and Frequency relates to how often
Type Principle (FITT) exercises are performed over a
period of time. In most cases, the
Understanding the F.I.T.T. number of walking or jogging
principle helps you create a sessions would be determined over
workout plan that will be more the course of a week. A Physical
effective in reaching your fitness Fitness Course Module Page 8
goals. F.I.T.T. stands for beginner may determine that 2–3
frequency, intensity, time, and exercise sessions a week are
type of exercise. These are the four sufficient enough to stimulate
elements you need to think about improvements. On the other hand,
to create workouts that fit your a seasoned veteran may find that
goals and fitness level (Waehner, 2–3 days is not enough to
2020). In exercise, the amount of adequately stress the system.
stress placed on the body can be According to the overload principle,
controlled by four variables: as fitness improves, so must the
Frequency, Intensity, Time stress to ensure continued gains
(duration), and Type, better known and to avoid plateauing.
as FITT. The FITT principle, as
outlined by the American College of The duration of exercise, or
time, also contributes to the

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 25
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

amount of stress experienced adaptation without compromising

during a workout. Certainly, a 30- safety.
minute brisk walk is less stressful
on the body than a 4-hour  Example 2: You plan to exercise
marathon. 3 times a week. Every Monday,
Wednesday, and Friday, there
Although independent of one should still be a rest day in
another, frequency and time are between so that the body will
often combined into the blanket have time to rest before
term, volume. The idea is that another work-out session.
volume more accurately reflects
the amount of stress experienced. B. Intensity
This can be connected to the Intensity has to do with how
progression principle. For example, hard you work during exercise.
when attempting to create a How you can change the intensity
jogging plan, you may organize 2 depends on the type of workout
weeks like this: you're doing.

 Week 1: three days a week at 30 Intensity, the degree of

minutes per session difficulty at which the exercise is
 Week 2: four days a week at 45 carried out, is the most important
minutes per session variable of FITT. More than any of
the other components, intensity
At first glance, this might drives adaptation. Because of its
appear to be a good progression of importance, it is imperative for
frequency and time. However, those beginning a fitness program
when calculated in terms of to quantify intensity, as opposed to
volume, the aggressive nature of estimating it as hard, easy, or
the progression is revealed. In somewhere in between. Not only
week 1, three days at 30 minutes will this numeric value provide a
per session equals 90 minutes of better understanding of the effort
total exercise. In week two, this level during the exercise session,
amount was doubled with four days but it will also help in designing
at 45 minutes, equaling 180 sessions that accommodate
minutes of total exercise. Doing individual goals.
too much, too soon, will almost
certainly lead to burnout, severe How then can intensity be
fatigue, and injury. The measured? Heart rate is one of the
progression principle relates to an best ways to measure a person‘s
optimal overload of the body by effort level for cardiorespiratory
finding an amount that will drive fitness. Using a percentage of
maximum lifting capacity would be

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 26
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

the measure used for resistance principle and an easy one to

training. manipulate to avoid overuse
injuries or weight loss plateaus.
 Example: During an exercise, it
is important to have a Simply put, the type of
progression. The intensity of exercise performed should reflect a
your exercise/ work out should person‘s goals. In cardiorespiratory
be intensified from time to time. fitness, the objective of the
As time passes by, your body exercise is to stimulate the
gets used to the exercise you do cardiorespiratory system. Other
and therefore the need to activities that accomplish the same
increase the level of intensity or objective include swimming, biking,
difficulty of the exercise. dancing, cross country skiing,
aerobic classes, and much more.
- For the first week of your As such, these activities can be
exercise 1km run. used to build lung capacity and
- Second week of your improve cellular and heart
exercise 2km run. function.
- Third week of your exercise
3km run. However, the more specific
the exercise, the better. While
C. Time vigorous ballroom dancing will
The next element of your certainly help develop the
workout plan is how long you cardiorespiratory system, it will
exercise during each session. There unlikely improve a person‘s 10k
isn't one set rule for how long you time. To improve performance in a
should exercise and it will typically 10k, athletes spend the majority of
depend on your fitness level and their time training by running, as
the type of workout you're doing. they will have to do in the actual
10k. Cyclists training for the Tour
 Example: You plan to exercise de France, spend up to six hours a
for 1 hour, 3 times a week day in the saddle, peddling
(Monday, Wednesday and feverishly. These athletes know the
Friday) importance of training the way
 Applying Intensity, after a few they want their body to adapt. This
weeks or month you can concept, called the principle of
exercise for 2 hours for each specificity, should be taken into
session. consideration when creating a
training plan.
D. Type
The type of exercise you do In this discussion of type and
is the last part of the F.I.T.T. the principle of specificity, a few

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 27
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

additional items should be come from the body weight

considered. Stress, as it relates to combined with forward
exercise, is very specific. There are momentum. Slow twitch fibers,
multiple types of stress. The three which are unable to generate as
main stressors are metabolic much force as the fast twitch
stress, force stress, and fibers, are the type of muscle fibers
environmental stress. Keep in primarily recruited in this activity.
mind, the body will adapt based on Because the force requirements
the type of stress being placed on differ, the training strategies must
it. also vary to develop the right kind
Metabolic stress results from of musculature.
exercise sessions when the energy Environmental stress, such
systems of the body are taxed. For as exercising in the heat, places a
example, sprinting short distances tremendous amount of stress on
requires near maximum intensity the thermoregulatory systems. As
and requires energy (ATP) to be an adaptation to the heat, the
produced primarily through amount of sweating increases as
anaerobic pathways, that is, does plasma volume, making it
pathways not requiring oxygen to much easier to keep the body at a
produce ATP. Anaerobic energy normal temperature during
production can only be supported exercise. The only way to adapt is
for a very limited time (10 seconds through heat exposure, which can
to 2 minutes). However, distance take days to weeks to properly
running at steady paces requires adapt.
aerobic energy production, which
can last for hours. As a result, the  Example: The goal of your work
training strategy for the distance out is to lose your belly fat, now
runner must be different than the you have to choose the type of
training plan of a sprinter, so the exercises that can help you
energy systems will adequately achieve your goals. Example of
adapt. exercises to lose abdominal fat
are, running, walking, bicycling,
Likewise, force stress planking, sit-ups and curl-ups.
accounts for the amount of force
required during an activity. In
weightlifting, significant force
production is required to lift heavy
loads. The type of muscles being
developed, fast-twitch muscle
fibers, must be recruited to support
the activity. In walking and
jogging, the forces being absorbed

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 28
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

set fitness goals that you can

reach. Because failure to reach
goals is discouraging,
establishment of realistic short-
term goals is critical to the success
of your exercise program.

2. Establish Short-Term Goals

First
Physical Fitness Course
“Fitness Goals” Module Page 69 Reaching short-
term fitness goals is a great
Establishing short-term and motivation to continue exercising.
long-term fitness goals is an Therefore, establishment of
important part of an exercise realistic short-term goals is critical.
prescription. Goals serve as After reaching a short-term goal,
motivation to start an exercise establish a new one.
program. Further, attaining your
fitness goals improves self-esteem 3. Set Realistic Long-Term
and provides the incentive needed Goals
to make a lifetime commitment to In establishing long-term
regular exercise. goals consider your physical
limitations. Heredity plays an
In addition to performance important role in determining our
goals, consider establishing fitness limits. Therefore, in
exercise adherence goals. That is, establishing long-term goals, set
set a goal to exercise a specific goals that are realistic for you and
number of days per week. Exercise not based on performance scores
adherence goals are important of other people.
because fitness will improve only if
you exercise regularly! In writing 4. Establish Lifetime
your personal fitness goals, Maintenance Goals
consider the following guidelines: In addition to short-term and
long-term goals, consider
establishing a fitness maintenance
1. Set Realistic Goals goal. A maintenance goal is
The most important rule in established when your fitness goals
setting goals is that, you must have been met and your focus
establish realistic ones. After a becomes remaining physically
thorough self-evaluation and active and fit.
consultation with your instructor,

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 29
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

5. List Goals in Written Form

A key to meeting goals is to
write them down and put them in a
place where you can see them
every day. Goals can be forgotten
if they are not verifiable in writing.
Further, remember that all goals
should be periodically reevaluated
Simple Stretching (2013)
and modified if necessary. Just
because goals are in writing does
According to Deschanel
not mean that they cannot be
(2017), A warm-up exercise is
changed.
performed to make the blood
vessels dilate so that they will be
6. Recognize Obstacles to
able to supply enough oxygen to
Achieving Goals
the muscles. When you do a warm-
If you do not make your
up routine, your body temperature,
fitness goals a serious priority; you
and heart rate increase so that you
will keep putting them off until
that your heart will not be stressed
they no longer exist. Once you
when you perform the actual
begin your fitness program, be
workout. Moving around prior to a
prepared to make mistakes (e.g.,
workout prepares the joints and
skip workouts and lose motivation)
tendons so that injury in these
and backslide some (e.g., fitness
body parts is prevented. Just like
level declines). This is normal.
your car, your body needs a warm
However, once you realize that you
up so that your flexibility and
have stopped making progress
efficiency will increase.
toward your goals, you must get
back on track and start making
The overload principle
progress again as soon as you can.
basically states that an exercise
The importance of fitness goals
must become more challenging
cannot be overemphasized. Goals
over the course of a training
provide structure and motivation
program in order to continue to
for a personal fitness program.
produce results. The overload
principle is not only used in
strength training but can also be
used in any type of physical
“Warm Up and Cool Down
activity, flexibility, mobility, and
Exercises”
even in life. (Cronkleton, 2019)

Examples of warm up exercises:

 Squats
 Planks
Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 30
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

 Side lunges fainting. Prevention of blood

 Push ups pooling is best accomplished by
 Jogging leg lifts low-intensity exercise using those
muscles utilized during the
On the other hand, cooling workout, Finally, some fitness
down exercises will help your experts argue that post-exercise
heart slow down first before you muscle soreness may be reduced
take a rest. It will also lower your as a result of a cool-down.
body temperature. When you stop Although a cool-down period may
moving abruptly after your not eliminate muscular soreness
exercise, you expose yourself to entirely, it seems possible that the
becoming dizzy or sick. Stretching severity of exercise-induced
is one of the cooling down muscle soreness may be reduced
exercises that are highly in people who perform a proper
recommended. This will help cool-down.
prevent muscle pains that most
people experience after their “How to Avoid Hazardous
routine. Exercises”
There are many exercises
The cool-down (sometimes that are potentially harmful to the
called a warm-down) is a 5- to 15- musculoskeletal system. Exercises
minute period of low-intensity actually causes an injury depends
exercise that immediately follows on how they are performed. Use
the primary conditioning period. the following key points during an
For instance, a period of slow exercise session to help prevent
walking might be used as a cool- injury.
down following a running workout.
A cool-down period accomplishes  Avoid breathe holding. Try to
several goals (see Figure 5.6). breathe as normally as possible
First, one primary purpose of a during the exercise.
cool-down is to allow blood to be  Avoid full flexion of the knee or
returned from the muscles back neck
toward the heart. During exercise,  Avoid full extension of the knee,
large amounts of blood are neck, or back.
pumped to the working muscles.  Do not stretch muscles that are
On cessation of exercise, blood already stretched such as the
tends to remain in large blood abdominal muscles
vessels (called pooling) located  Do not stretch any joint to the
around the exercised muscles. point that ligaments and joint
Failure to redistribute pooled blood capsules are stressed
after exercise could result in your
feeling lightheaded or even

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 31
 Physical Education 2: Fitness Exercises for Sports
Specific Midterm

 Use extreme precaution when

using an assistant to help with
passive stretches
 Avoid extension and flexion of
the spine in a forceful manner
 Don‘t stretch to the point of
pain. Remember you want to
stretch muscles, not joints!
 Don‘t use ballistic stretches if
you have osteoporosis or
arthritis.
 Don‘t ballistically stretch weak
or recently injured muscles.
 Don‘t stretch swollen joints
without professional supervision

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & Camose 32
 Preliminary Physical Education 1: Movement Enhancement

Check for Understanding

Summary
Direction: Enumerate the Exercise Variables
Physical activity: any activity that requires skeletal muscle and requires
its role in the exercises that you pla
energy aimed at improving health.
Exercise: a subset of physical activity that is planned and structured
1. ______________________________
aimed at improving fitness.
___
Health related components of fitness:
______________________________
improving physical fitness categorized as cardiorespiratory endurance,
___
muscular strength and endurance, flexibility, and body composition.
Skills related components of fitness:
2. ______________________________
improving physical skills categorized as speed, agility, coordination,
___
balance, power, and reaction time.
______________________________
Principles of adaptations to stress:
___
application of stress during physical activity/exercise.
Overload Principle: a principle of adaptation to stress suggesting the
__________________________________
amount of stress applied during exercise must exceed a threshold level to
stimulate adaptation.
3. ______________________________
Volume: the term used to describe ―how much
___
by combining the duration and frequency of exercise.
______________________________
Progression principle: a principle relating to how much additional stress
___
that can safely be introduced to gradually improve fitness without risking
______________________________
injury or overuse.
___
Specificity: the principle of stress suggesting activities should be closely
centered around the primary outcome goal, i.e. train the way you want to
adapt.

ASSESSMENT

Name: __________________________________ Score: ___________

Degree Program/Year/Section: ____________ Date: ____________

I.
Direction: Supply the following with the information needed.

Exercise Variables Description Examples

and Principles (situational)

Specificity Principle
Overload Principle
Progression Principle
33 Borines &Physical
Camose ‖
Education 2: Fitness Exercises for Sports Specific
 Preliminary Physical Education 1: Movement Enhancement

FITT Principle
FREQUENCY
FITT Principle
INTENSITY
FITT Principle TIME
FITT Principle TYPE
Reversibility Principle
Warm -up
Cool- down

II.
Direction: ESSAY: Answer the question comprehensively. Explain your
thoughts and insights.
Question:
Why is it important to set your goals before starting an
exercise? Do you think that the lessons in this module are
helpful toward planning your exercise routine?
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________
___________________________________________________________

III. Direction: Discuss on the following questions with your partners.

1. Does the old saying, “No pain, No gain” satisfy the principle of
overload?
2. If we don’t respect the principle of overload during training what would
be the ultimate consequence?

IV. SELF-TEST EXERCISE

1. The term exercise refers to physical activity that is:

a. Discontinuous and unplanned but designed to improve fitness
b. Planned, structured, and repetitive designed to improve fitness
c. Not a contributor to physical fitness
d. Random and unstructured

2. Which of the following is NOT considered a skill-related fitness

34 Borines &Physical
Camose ‖
Education 2: Fitness Exercises for Sports Specific
 Preliminary Physical Education 1: Movement Enhancement

component?
a. Coordination
b. Flexibility
c. Balance
d. Agility

3. During the initial phase of an exercise program, a beginner should:

a. Begin slowly, exercising at a low intensity and gradually increasing
volume
b. Keep intensity high, exercise at the high end of the target heart rate
range
c. Perform short but intense bouts of activity
d. Exercise 5-7 days per week

4. The body‘s ability to adapt to gradual increases in the amount of

exercise is the principle
of:
a. Overload
b. Specificity
c. Reversibility
d. Assessment

5. The amount of overload needed to maintain or improve one‘s fitness

level is NOT
determined by:
a. Time (duration)
b. Intensity
c. Frequency
d. Specificity

6. Another term used for organizing your training into phases or cycles is:
a. Specificity
b. Skill training
c. Periodization
d.Overload

35 Borines &Physical
Camose ‖
Education 2: Fitness Exercises for Sports Specific
 Physical Education 2: Fitness Exercises for Sports
Preliminary Specific

REFERENCES

Cronkleton, E. (2019, July 12). 6 Warmup Exercises to Help Boost Your

Workout. Retrieved May 19, 2020, from
https://www.healthline.com/health/fitness-exercise/warm-up-exercises
Cronkleton.E (2019). Excercises to help boost workout. [picture]. Retrieved
from https://www.healthline.com/health/fitness-exercise/warm-up-
exercises
Deschanel, D. (2017, November 8). Difference Between Warm Up And Cool
Down Exercise. Retrieved March 18, 2020, from
https://www.healthconstitution.com.au/difference-warm-cool-exercise/
Endeavr (2010). Principle of specificity [picture]. Retrieved from
https://exactsports.com/blog/principle-of-specificity-are-you-training-
right/2010/04/22/
Melbfitper (2017). Legend of Milo [picture]. Retrieved from
https://melbournefitnessandperformance.com.au/2017/05/11/principles
-of-training-progressive-overload/
Michael (2013). Simple stretching exercises. [picture]. Retrieved from
http://www.sali3.com/2013/07/03/the-benefits-of-simple-stretching-
exercises/
Quinn, E. (2020, March 17). Principle of Progression in Weight Training.
Retrieved March 18, 2020, from
https://www.verywellfit.com/progression-definition-3120367
Quinn, E. (2019, November 28). Principle of Specificity in Athletic Training.
Retrieved March 18, 2020, from https://www.verywellfit.com/principle-
of-specificity-definition-3120375
Ryan, M. (n.d.). Training Principles and Physiological Adaptations. Retrieved
March 18, 2020, from https://tpapa.weebly.com/reversibility.html
Waehner, P. (2020, February 20). The F.I.T.T. Principle for an Effective
Workout. Retrieved March 18, 2020, from
https://www.verywellfit.com/f-i-t-t-principle-what-you-need-for-great-
workouts-1231593
Wood, D. (n.d). The Overload Principle for Sports Fitness and Skills.
Retrieved March 18, 2020, from
https://www.sports-training-adviser.com/overloadprinciple.html
Zalen (2017). Progression [picture]. Retrieved from
https://melbournefitnessandperformance.com.au/2017/05/11/principles
-of-training-progressive-overload/

36 Borines &Physical
Camose ‖
Education 2: Fitness Exercises for Sports Specific
 Physical Education 2: Fitness Exercises for Sports
Preliminary Specific

37 Borines &Physical
Camose ‖
Education 2: Fitness Exercises for Sports Specific
 Physical Education 2: Fitness Exercises for Sports
Specific Preliminary

Physical Education 2: Fitness Exercises for Sports Specific ‖ Borines & 38

Camose