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By: GROUP 2
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PRINCIPLES
OF
EXERCISE
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1. Overload Principle

- This princple pertains to doing "more than

normal" for improvement to happen.
- It means to boost our fitness, strength, or
endurance
- Applying these trainig principles will cause
long-term adaptations, enable the body to
figure more effeciently to deal with higer level of
performance.
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2. Principle of
Progression - Indicates the need to
gradually increase overload to
achive optimal benefits
- It should not be increased too
slowly beacuse it will result to
injury or muxcle damage
- Gradually increasing the
amount of exercise you do
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FITT PRINCIPLE PAGE 04/11

Understanding the FITT principle helps you create a

workout plan which will be beneficial in reaching
your fitness goals.
F - FREQUENCY = How often you work

I - INTENSITY = How hard you work

T - TIME = The length of time or duration that

you work

T- TYPE - The specific type or mode of activity

you choose
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FREQUENCY (HOW OFTEN)

changing the number of times per week
that exercise is performed
INTENSITY (HOW HARD)
raising the difficulty of the exercise by
increasing the number of repetitions or the
weight.
TIME (HOW LONG)
is the duration of the length of the activity, such as 40
min of exercise is how long an exercise must be
performed to be effective
TYPE (WHAT KIND)
the mode of exercise being performed. The selection of
the exercise should be guided by the fitness goal to be
achieved
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EXAMPLE OF FITT PLAN
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3. Principle of Rest
and Recovery - Maintains that adequate rest is
needed to allow the body to adapt to
and recover from exercise
- Rest us physically necessary so that
the muscles can repair, rebuild and
strengthen
- Recovery allows the body to
replenish energy stores and repair
damage tissues
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4. Individuality Principles

One's exercises routine varies based on

a person's unique metabolism and
adaptations to exercises.
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5. Specifity Principles

Only the specific muscle groups

overloaded by exercise , respond , and
adapt to become stronger.
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6. Variety Principle
Exercise need to be varied
for optimal adaptation to
occur , avoiding boredom ,
overuse , injury or hitting a
plateau
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EXERCISE FOR
FITNESS
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A. COMPONENTS TO A GOOD
EXERCISE PROGRAM

01 ENDURANCE
(Aerobic)

02 FLEXIBILITY

STRENGTH/RESISTANCE
03
TRAINING
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ENDURANCE(AEROBIC)

Endurance, specifically Aerobic Endurance, is probably the most

frequently participated in aspect of fitness due to its wide-ranging
benefits. To be effective aerobic exercise should be optimally
performed four times a week for 30 minutes or more at a training
heart rate of 50-90%. People who are just beginning may need to
start at 5 minutes and then gradually add time on until they reach
30 minutes or more. Exercise should be one that elevates your
heart rate into your target range, is continuous in nature, and uses
large muscle groups. Some examples of aerobic type exercise are
Walking, Jogging, Running, Swimming, Bicycling, Stair Climbing,
Rowing, Jumping Rope, Aerobics class, and Dancing.
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FLEXIBILITY

Flexibility is one of the most often neglected aspects of a

fitness program. We need to remember that muscles that
lack flexibility do not move as well, which can restrict the
movement of our joints and increase the risk of injury.
Flexibility type exercise is best done when the muscle is
warm. Warm muscles perform better. Active short duration
flexibility exercises of 5-10 seconds, can be performed as
part of a warm-up. Static flexibility exercises, where the
exercise is held for longer duration’s, 30-60 seconds , should
be performed at the conclusion of the exercise session.
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STRENGTH/RESISTANCE
TRAINING
Resistance training allows the body to retain and increase muscle
mass. When we lose muscle mass we not only lose strength but
decrease our metabolism. Increases in strength allow us to perform
our everyday activities a little easier. Resistance training sessions
can be performed two or more times a week and should
incorporate all the major muscle groups. The amount of resistance
and repetitions are dependent on what your over all goals are. The
same muscle groups should not be exercised on successive days.
Forty-eight hours rest should be given between strength sessions
of the same muscle groups.
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PHASES IN THE
EXERCISE PROGRAM
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The phases of your exercise session should include

warmup, conditioning and cooldown. Some people
prefer to add stretching as a fourth phase, separating
it from the warmup or cooldown phases. Each of the
phases plays an important role in helping you reach
your fitness goals while maintaining your health and
safety. The phases that provide time to prepare your
body and time for your body to recover are just as
important as the exercise activity you choose for the
main part of your session.
Liceria Inc. WARM UP

The warmup phase of exercise prepares your body

for the activity of the conditioning part of your
workout. Warming up before exercise allows your body
to adjust gradually to the increased demand on your
heart, muscles, breathing and circulation. Warmups
also increase your body temperature slowly, improve
flexibility and protect against injury and muscle
soreness. Warmups involve light aerobic activities,
such as walking slowly for five to 10 minutes or a
moderate version of your conditioning exercise, and
should be based on your physical characteristics and
your conditioning activity. For strength training, warm
up by moving your joints and muscles.
Liceria Inc. STRETCHING
Stretching, or range-of-motion activities,
can be performed as part of your warmup
phase, just after your light cardio . Stretch
all of your major muscle groups for five
to 10 minutes. Stretch and relax the
muscles slowly and gently without jerking
or bouncing and hold each stretch to
allow for tightening of the muscles and
tendons.
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CONDITIONING
During the conditioning phase, you perform the
exercise that produces fitness benefits, such as
calorie burning, building endurance or muscle
strengthening. You may choose an aerobic
exercise, such as swimming or the elliptical
jogger, or you may lift free weights, perform
circuit training on weight machines or play a
high-intensity sport such as soccer or basketball.
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COOLDOWN
The cooldown phase ends your exercise session
with recovery time for your body. Cooling down
requires you to keep moving after you end the
conditioning phase. Cooldown movements should
allow your heart rate, blood pressure and body
temperature to return slowly to normal. A gradual
decrease in physical activity, such as slow
walking, is a good way to cool down. You can also
perform a few stretching movements to cool down.
 HOW DO YOU CREATE
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YOUR PERSONAL
PROGRAM?
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1. Consider your fitness goals.
•Set small, specific fitness goals
•Know your starting point, so you can pick activities
that are comfortable and realistic for you, and build
slowly at a pace that feels right for you.
•Set a reasonable timeframe.
2. Create a balanced routine.
•Set small goals. Break each large goal into smaller
goals.
•Layout a plan.
•Be consistent with time.
•Be prepared.
•Make it fun!
 3. Start a low and progress slowly.
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•Start low: Begin with low-intensity exercises and gradually

increase the intensity as you get stronger.
•Take it slow: Avoid jumping into a new fitness routine too
quickly. Starting slowly can help prevent injury, reduce
soreness, and make exercising more manageable.
•Plan for recovery: Allow time for your body to rest and
recover between exercise sessions.
•Consider your goals: Think about what you want to achieve,
such as losing weight or gaining muscle.
•Create an exercise plan: Establish your baseline fitness
level to find an exercise routine that's comfortable for you.
•Stay hydrated: Drink enough water and listen to your body.
•If you're new to exercise, or haven't been active for a while,
start slowly to reduce the risk of injury.
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4. Build an activity into your daily routine.

•Try exercising early in the morning before
you get busy.
•Schedule your exercise session in your
diary or calendar.
•Commit to exercise with someone else.
•Think about the travel time involved.
•Do a workout at home.
•Most importantly, choose an exercise that
you really enjoy.
 5. Plan to include different acitivities like:
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•push up •hiking
•walking •yoga
•dancing •aerobic
•running •swimming

FUCOSES:
1. Physical Fitness: Cardiovascular
endurance, strength, flexibility.
2. Sports and Games: Team and individual
sports, strategy, and tactics.
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3. Movement and Dance:

Creative expression, rhythm, and
coordination.
4. Outdoor Education:
Environmental awareness, adventure, and
survival skills.
5. Health and Wellness: Nutrition, stress
management, and mental well-being.
 6. Try high-interval intensity training
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High intensity training hiit is a type of

interval training exercise. HIIT workouts also
generally do not require a large amount of
space, making the format ideal for a home
workout. HIIT workouts can be integrated
into various exercise formats, such as
running (outdoors or on a treadmill), dancing,
rowing machines, stationary bicycles, or stair
climbers.The interval durations can be timed
by using one to five-minute music tracks.
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Some examples of high intensity training

•push ups
•high knees
•mountain climbing
•squat
•skateboarding
•jump rope
 7. Allow time for recovery
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Here are some essential factors to consider for

allowing time for recovery:

PHYSICAL RECOVERY
1. Sleep: 7-9 hours for adults, 8-10 hours for
adolescents
2. Rest days: 1-2 days per week for intense
activities
3. Relaxation techniques: Meditation, deep
breathing, yoga
 7. Allow time for recovery
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4. Stretching and foam rolling: Post-

exercise routine
5. Nutrition: Balanced diet, adequate
hydration, electrolytes
6. Massage therapy: Regular session
for muscle relaxation
 7. Allow time for recovery
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EMOTIONAL RECOVERY
1. Mindfulness practices: Meditation, journaling,
gratitude
2. Social connections: Supportive relationships,
social activities
3. Leisure activities: Hobbies, reading, relaxation
4. Time management: Prioritize tasks, set realistic
goals
5. Self-care routines: Regular self-care activities,
relaxation
6. Mental health support: Access to counseling, therap
 Put it on paper
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Physical activity is an essential part of a healthy

lifestyle, but sometimes it can be tough to getstarted.
Here's a simple guide to help you put your fitness
goals on paper and make them areality:
1. Set Realistic Goals:
- Start Small: Don't try to do too much too soon. Begin
with small, achievable goals that you canbuild upon.
For example, instead of aiming for an hour of exercise
every day, start with 15minutes three times a week.
- Focus on Progress: Celebrate your achievements
along the way. Even small improvements are worth
recognizing.
 Put it on paper
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- Be Specific: Instead of saying "I want to exercise

more," try "I want to walk for 30 minutes three times
a week."
2. Find Activities You Enjoy:
- Explore Options: There are countless ways to be
active. Try different activities like dancing, swimming,
hiking, biking, or joining a sports team.
- Make it Fun: Choose activities that you genuinely
enjoy. This will make it more likely that you'll stick
with them.
- Incorporate Variety: Switching up your routine can
help prevent boredom and keep you motivated.
 Put it on paper3. Plan Your Schedule:
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- Block Out Time: Schedule time for physical activity just like
you would any other important appointment.
- Make it a Habit: Consistency is key. Aim to be active on most
days of the week.
- Be Flexible: Life happens. If you miss a workout, don't beat
yourself up. Just get back on track as soon as you can.
4. Track Your Progress:
- Keep a Journal: Write down your workouts, including the type
of activity, duration, and how
you felt.
- Use a Fitness Tracker: Wearable devices can help you track
your steps, calories burned, andother metrics.
- Review Your Progress: Look back at your journal or tracker
regularly to see how far you'vecome.
 Put it on paper
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5. Seek Support:
- Find a Buddy: Exercising with a friend can help you stay
motivated and accountable.
- Join a Group: Consider joining a fitness class, running
club, or sports team.
- Talk to a Professional: If you're struggling to get started
or need guidance, consult a personaltrainer or healthcare
provider.
Remember, the most important thing is to find a way to
move your body that you enjoy and cansustain. By
following these steps, you can put physical activity on
paper and make it a regularpart of your life.
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ACTIVITIES/EXERCISES
 1.The best 5 minutes warm up
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Here's a 5-minute warm-up routine

that you can do before any workout:

1. Cardio (1 minute):

- High Knees:
March in place, bringing your knees
up towards your chest. Keep your
core engaged.
 - Butt Kicks:
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Run in place, bringing your heels up

towards your glutes. Focus on a quick,
light foot strike.

- Jumping Jacks:
Perform 10-15 jumping jacks.
Remember to land softly and keep
your core engaged.
 2. Dynamic Stretching (2 minutes):
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- Arm Circles:
Make large circles with your arms, forward
and backward. Keep your shoulders
relaxed.

- Leg Swings:
Stand with your feet hip-width apart.
Swing one leg forward and backward,
then repeat with the other leg.
 2. Dynamic Stretching (2 minutes):
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- Torso Rotations:
Place your hands on your hips and
rotate your torso to the left and right.
Keep your core engaged.

- Cat Cow Stretch:

Start on your hands and knees. Inhale,
drop your belly towards the floor,
andlift your chest. Exhale, round your
spine towards the ceiling.
 3. Muscle Activation (2 minutes):
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- Shoulder Rotations:
Stand with your arms at your sides.
Rotate your shoulders forward and
backward in a circular motion.

- Hip Flexor Stretch:

Step forward with one leg and bend
your knee, keeping your back straight.
Lean forward slightly, feeling the
stretch in the front of your hip.
 3. Muscle Activation (2 minutes):
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- Hamstring Stretch:
Stand with your feet hip-width apart.
Bend forward from your hips, reaching
for your toes. Hold for a few seconds.

- Calf Stretch:
Step forward with one leg and lean into
the stretch, keeping your back heel on
3the ground.
 2. 10 exercises you can do for
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ultimate fitness
A Comprehensive Guide achieving ultimate fitness involves a
combination of strength, endurance, flexibility, and balance.

Here are 10 exercises that target these key areas, providing a

well-rounded foundation for a healthy and active lifestyle:
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1. Squats:
- Benefits: Squats are a compound
exercise that strengthens your
quadriceps, hamstrings, glutes, and
core. They also improve balance,
flexibility, and power.
- Variations: Goblet squats, Bulgarian
split squats, jump squats.
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2. Push ups- Benefits:

Push-ups are a bodyweight exercise
that builds upper body strength,
particularly in the chest, shoulders, and
triceps. They also engage your core for
stability.
- Variations: Knee push-ups, incline
push-ups, decline push-ups.
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3. Deadlifts:
- Benefits: Deadlifts are a powerful
exercise that strengthens your entire
posterior chain,
including your hamstrings, glutes, lower
back, and traps. They also improve grip
strength and overall power.
- Variations: Sumo deadlifts, Romanian
deadlifts, single-leg deadlifts.
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4. Pull-Ups:
- Benefits: Pull-ups are a challenging
exercise that builds upper body
strength, particularly in the
back, shoulders, and biceps. They also
improve grip strength and core stability.
- Variations: Assisted pull-ups, lat
pulldowns, chin-ups.
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5. Lunges:
- Benefits: Lunges are a unilateral
exercise that strengthens your
quadriceps, hamstrings, glutes, and
core. They also improve balance and
coordination.
- Variations: Walking lunges, reverse
lunges, jump lunges.
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6. Plank:
- Benefits: Planks are an isometric
exercise that strengthens your core,
particularly your abdominal muscles and
lower back. They also improve posture
and stability.
-Variations: Side plank, high plank,
forearm plank.
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7. Glute Bridges:
- Benefits: Glute bridges are a great
exercise for strengthening your glutes,
hamstrings, and
core. They also improve hip mobility
and stability..
- Variations: Hip thrusts, single-leg
glute bridges.
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8. Bent-Over Rows:
- Benefits: Bent-over rows are a
compound exercise that strengthens
your back, biceps, and
rear deltoids. They also improve
posture and grip strength.
- Variations: Dumbbell rows, cable
rows, T-bar rows.
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9. Burpees:
- Benefits: Burpees are a full-body
exercise that combines a squat, push-
up, and jump. They are an excellent
way to improve cardiovascular fitness,
muscular endurance, and power.-
Variations: Box burpees, burpee pull-
ups, burpee squat jumps.
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10. Mountain Climbers:

- Benefits: Mountain climbers are a
dynamic exercise that strengthens your
core, legs, and shoulders. They also
improve cardiovascular fitness and
coordination.
- Variations: Side-to-side mountain
climbers, mountain climber jacks.
 Important Tips:
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- Listen to Your Body: If you feel any pain, stop and modify
the movement.
- Breathe Deeply: Focus on taking deep, controlled breaths
throughout your warm-up.
-Gradually Increase Intensity: As you get warmer, you can
gradually increase the intensity of
your movements.
Remember, a proper warm-up prepares your body for the
workout ahead, reducing your risk of
injury.
 BENEFITS OF HAVING A GOOD WARM UP BEFORE
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TAKING EXERCISE OR DOING OTHER ACTIVITIES

It can:
•increase performance.
•bring your heart rate back to normal at a safe pace after
exercise.
•help to prevent injury.
•stretch out muscle
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Important Considerations
- Proper Form: Focus on maintaining proper form
throughout each exercise. This ensures effectiveness
and reduces risk of injury
- Progressive Overload: Gradually increase the intensity,
duration, or weight of your workouts to challenge your
muscles and promote continued progress.
- Listen to Your Body: If you experience any pain, stop
and rest. Consult a healthcare professional if necessary.
 - Variety: Incorporate a variety of exercises into your routine
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to target different muscle groups and prevent boredom.

- Consistency: Regular exercise is key to achieving ultimate
fitness. Aim for at least 30 minutes of moderate-intensity
exercise most days of the week. By incorporating these 10
exercises into your routine, you can build a strong
foundation for ultimate fitness and enjoy the numerous
benefits of a healthy and active lifestyle. Remember to
consult with a healthcare professional before starting any
new exercise program, especially if you have any
underlying health conditions
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