PATH FIT 1_Chapter 4: Exercise Variables and Principles,

FITT Principle and Phases of Exercise

Learning Outcome:

• Demonstrate an understanding of the concepts and principles related to the development and
implementation of a personal physical activity plan.

The body functions by the integration of muscular systems. Think about it: we walk, we chew, we
breathe, we have bowel movements, our heart beats, we talk, we blink, etc...and any dysfunction within this
system of muscles creates malfunctions and prevents these activities from carrying out their normal
function. So, when we put our bodies under the stress of exercise, we engage all of these muscular systems.
And since muscles require a LOT of energy, they require a healthy and steady supply of oxygen and
nutrients, we, as trainers, novices, and athletes, want to take advantage of these resources.
Enter the five principles of training. We use these principles of training because we know that when we
test the muscle systems with workloads that it's not accustomed to, previously, the body will respond and
adapt to the next exposure to the same or greater stimulus and workload by getting stronger in order to
handle the new load.

A. 7 Principles of Exercise and Sport Training

When you approach your multi-sport training, the best way to answer your questions is to better
understand the principles behind the work you are putting in to improve. These are seven basic principles
of exercise or sport training you will want to keep in mind:
1. Individuality
Everyone is NOT created equal from a physical standpoint. Everyone is different and responds
differently to training. Some people are able to handle higher volumes of training while others may
respond better to higher intensities. Differences in genetics, age, experience, body, size, and health
status can all affect the outcomes of a workout.

2. Specificity
The body makes gains from exercise according to how the body exercises. Applying specificity
correctly allows you to have a program designed around gains ang goals that is efficient, focused,
and effective. If you don’t use the principle of specificity, you risk wasting time and energy, and
you may not reach your goals in a timely manner. Applying the principle of specificity to a training
program helps you reach your goals and avoid injuries that could happen from incorrect or poor
preparation. Improving your ability in a sport is very specific.

3. Progression
The principle of progression says that your body adapts to your fitness routine you have to challenge
yourself to keep seeing progress. That challenge could be a variety of things, from increasing your
time, intensity, weight, sets, reps or more. To ensure that results will continue to improve over time,
the degree of the training intensity must continually increase above the adapted workload.

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 4. Overload
The overload principle is one of the seven big laws of fitness and training. Simply put, it says that
you have to gradually increases the intensity, duration, type, or time of a workout progressively in
order to see adaptations.

Issues with the Overload Principle:

a. Hitting a Plateau while Ignoring the Overload Principle
b. Overreaching and Overtraining Stress
Hitting a Plateau while Ignoring the Overload Principle
The obvious issue with ignoring the overload principle is the failure to make gains. If you continue
to do the same workout or train at the same intensity and frequency, you will make gains only to a
certain point. After that you are not overloading the muscles and hit a plateau with no further
improvements or adaptations. This happens because our bodies are very good at adapting to stress.

Overreaching and Overtraining Stress

On the other hand, if you use the overload principle in the wrong way if you use the overload
principle in the wrong way, say by increasing intensity too quickly, you get into a state of
overreaching or overtraining. Overreaching is a short-term problem, a decrease in physical
performance that takes days to overcome. Some signs of overtraining you should watch out for
include:
a. Increased resting heart rate
b. Loss of appetite and weight loss
c. Difficulty sleeping
d. Emotional changes or mood swings
e. Fatigue
f. Chronicle muscle soreness

5. Adaptation
Over time, the body adapts to exercising at a specific level, resulting in improved efficiency, less
effort, and less muscle breakdown. To maintain improvements, stimulus needs to be changed, either
through higher intensity or longer duration.

6. Recovery
Rest and recovery are crucial for the body's repair, and motivated athletes often neglect this. The
more training, the more sleep the body needs, despite adaptations made to training.

7. Reversibility
Fitness improvements are lost when body demands are lowered, leading to muscle atrophy and
cellular adaptations. To slow this loss, athletes should maintain a reduced training program during
off seasons. Prolonged periods without training can reduce fitness and physiological effects,
causing performance to return to pre-training conditions. However, training still has a lingering
effect, with strength levels rarely lower than pre-training levels even when discontinued.

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 B. FITT PRINCIPLE
Placing increasing amounts of stress on the body causes adaptations that improve fitness; progression is
critical. The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym
FITT outlines the key components, or training guidelines, for an effective exercise program, and the initials
F, I, T, I, stand for: Frequency, Intensity, Time and Type.

Frequency: Refers to the frequency of exercise undertaken or how often you exercise.
Intensity: Refers to the intensity of exercise undertaken or how hard you exercise.
Time: Refers to the time you spend exercising or how long you exercise for.
Type: Refers to the type of exercise undertaken or what kind of exercise you do.

The FITT Formula: Physical Fitness

Aerobic Flexibility Muscular Muscular Strength Body Composition

Endurance
• • • • •
F
3-5 Daily Daily for 3 times/week Daily
times/week • Warm-up some • Different exercising
• Cool down muscle muscle • Follow
groups groups Canada’s Food
• 3-4 Guide
times/week

• 60-9-% of • Hold 15-30 • 15+ reps • 70-90% of 1 • Light to

max. heart seconds • 50% max. rep max. moderate
rate • Total body weight • 1-4 sets

I • 1-3 reps •

•
Body
weight
1-3 sets
•
•
8-12 reps
8-12
exercises
• 8-12
exercises

• • • • •
T
15-60 10-20 30-60 15-60 30-60 minutes
minutes of minutes minutes minutes • Progressive
continuous • Progressive • Progressive
activity
• Progressive

• Large muscle • Statis stretch • Resistance • Resistance • Aerobic activity

groups • Controlled training training • Walking,
• Continual dynamic • Body running,

T
rhythmic stretch weight cycling,
• Running, • Circuit swimming
cycling, training
swimming
• Games

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 C. PHASES OF EXERCISE

Warm – up
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, improves
flexibility and protects against injury and muscle soreness.
Example of warmups are jogging and jumping jacks.

Conditioning (or the activity/exercise itself)

It is when you perform the exercise that produces fitness benefits. calorie burning, building endurance, or
muscle strengthening.
Examples of exercises: aerobic exercise, lift free-weights, swimming, circuit training on weight machines,
high intensity.

Cooldown
Cool down is bringing the body back to its relaxed state gradually from a super active state. Tapering down
the muscle movement before completely stopping the heavy workouts help the body to cope better with the
changes that take place in the metabolism and muscles used during the workout.

Benefits from cooling down

The most important benefit is that it reduces the adrenaline (the 'action' hormone) in the body.
It facilitates removal of waste products from the muscles which prevents muscle spasms and cramps
Best example of cooling down: Stretching

2 Types of Stretching
(Static and Dynamic Stretching)

What is the difference between dynamic and static stretching?

1. Dynamic stretching is a strategy used to improve mobility while moving through a range-of-
motion, often in a manner that looks like the activity or sport that is going to be performed.
2. Static stretching is holding a stretch without movement, usually only at the end-range of a muscle.

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 Chapter 5: Non-Locomotor Movements

Learning Outcomes:

• Understand the concept of non-locomotor movements.

• Cite the importance of Non-Locomotor Movement in Health; and
• Perform the non-locomotor movements.

Non-locomotor movement is "movement that moves around the axis of the body (the spine) rather than
movement which takes the body through space. " Non-locomotor movement is attached movement. It stays
in one place. Basic non-locomotor movements include bend-straighten, twist-turn, swing-rock, push-pull,
curl-stretch, and rise-fall. Non-locomotor abilities are abilities are basic movements that are performed
while in contact with the ground.

A. NON-LOCOMOTOR ABILITIES

Non-locomotor abilities are essential body movements that do not include traveling. They are stability
abilities that include movements of limbs or body parts, and sometimes even the whole body. They are
sometimes referred to as axial movements, as in revolving around an axis.

Non-Locomotor Movements

Non – Locomotor Definition

Movement

It is a pendular motion of a body

Swing part that can move forward and
backward or side to side.

Twist Is a partial rotation of body parts

around an axis.

Is a full rotation of the body

Turn around a vertical or horizontal.
Full, half or quarter turns.

It is a short quick vibrating

Shake movement in a body part or the
whole body.

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 Bend It is a flex of a body part at a
joint.

Stretch Extending a body part or the

whole body.

A small or big, fast or slow curvy

Wiggle movement of a body part or the
whole body.

To shift of the body weight

Rock or sway forward, backward, side to side
or in a circular pathway.

We tighten all the muscles

surrounding the abdomen. As we
contract the abdominal muscles,
the erector spinae muscles
proximately go into joint action
Bracing the core and support the back from the
rear. In other words, we create a
natural belt or girdle that soothes
and protects the spine with
muscle co-contraction.

Lift your legs so your knees are

straight over your hips. On a
exhale, slowly lower your right
arm and left leg until they’re just
Dead bug series above the floor. On an inhale,
bring them back to the starting
position. Repeat on the opposite
side.

Maintain a neutral spine by

engaging your abdominal
muscles. Draw your shoulder
blades together. Raise your right
Big dog series arm and left leg, keeping your
shoulders and hips parallel to the
floor. Increase the back of your
neck and tuck your chin into your
chest to gaze down at the floor.

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 Start in plank, inhale, and then
move your backside toward your
heels as you exhale. Press
through your heels and shoot
Plank series yourself back out long into plank
position. Repeat at a brisk pace,
keeping your core pulled in the
whole time.

The humble squat might just be

the most effective exercise you
can do; it engages the entire
lower half of the body, including
Squat series the hips, glutes, quads,
hamstrings, and calves, while
also hitting the core, shoulders,
and back.

Bodybuilding lore has people

bench press or perform a push-up
by holding the shoulder blades in
Press up scapular retraction to eliminate the
protraction and serratus anterior function of
retraction scapular protraction. This creates
a greater demand on the pecs to
bring the humorous into
horizontal flexion.

B. DEAD BUG SERIES

BASIC DEAD BUG

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How to do a Dead Bug
Do this exercise on a padded mat. To support your neck, place a folded towel or flat cushion under your
shoulders.
Keep your hips and low back still throughout the exercise. Perform the movement slowly and with control.
Engage your core muscles and press your lower back into the floor.
Set up for the pose by lying on your back with your knees bent and your feet flat on the floor, about a foot
away from your hips. Rest your arms alongside your body.
To do it:
1. Allow your shoulders and lower your back to fall heavy to the floor.
2. Draw your shoulders down away from your ears. To get into the starting position, lift your hands
so your elbows are above your shoulders with your fists facing in toward each other.
3. Lift your legs so your knees are directly over your hips.
4. On an exhale, slowly lower your right arm and left leg until they're just above the floor.
5. On an inhale, bring them back to the starting position.
6. Repeat on the opposite side.
7. This is 1 rep.

Progression
Start by doing 1 to 3 sets of 5 to 12 repetitions on each side. Once you've mastered the dead bug and can
easily do a few sets, you can progress to more advanced variations. Or you can build a longer routine
composed of variations ranging in difficulty.

Variations
There are several modifications and variations of the dead bug exercise to make it more or less challenging
1. Heel taps. Keeping your knee bent slowly lower one foot at a time and tap the floor with your heel.

2. Leg extensions. Press one foot away from your body to straighter your leg, hovering it above the
floor.

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 3. Leg raises. Straighten your legs so your feet are facing the ceiling, them slowly lower down one
leg at a time.

4. Palms against the wall. Bring your arms overhead and press your palms into the wall with your
knees above your hips. This is great for beginners.

Benefits
The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back
muscles. This improves your posture and helps relieve and prevent low back pain.
It also improves balance and coordination. Strength and stability to move better during daily and athletic
activities can also be achieved.
Always talk to your doctor before starting a fitness routine especially if you have any medical concerns or
are new to fitness.

C. BIRD DOG SERIES

The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low
back pain. This exercise pose uses the whole body to target and strengthen your core, hips, and back
muscles. It also helps promote proper posture and increase range of motion.
For this exercise, you'll need an exercise mat. Place a flat cushion or folded towel under your knees for
extra cushioning. You can use a mirror to check your alignment.

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How to do it:
1. Begin on all fours in the tabletop position.
2. Place your knees under your hips and your hands under your shoulders.
3. Maintain a neutral spine by engaging your abdominal muscles.
4. Draw your shoulder blades together.
5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
7. Hold this position for a few seconds, then lower back down to the starting position.
8. Raise your left arm and right leg, holding this position for a few seconds.
9. Return to the starting position. This is 1 round.
10. Do 2 to 3 sets of 8 to 12 repetitions.

Variations
Weighted Bird Dog

1. Bring your elbow to your knee after each extension.

2. Twist your upper body each time you extend your arm and leg.
3. To loosen your joints, rotate your extended wrist and ankle.
4. Use ankle or free weights for increased resistance.
5. Use a resistance band around your foot or hand.
6. Pulse your extended arm and leg. Then make small circles in both directions.

Bird Dog Push Ups

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You can also try doing the bird dog exercise in push up position, also known as bird dog plank. If you find
it challenging to lift both your arm and leg at the same time, do the exercise with only one extremity at a
time. Test your stability by placing a paper cup that's empty or full of water on your pelvis. Try to keep the
cup from falling or spilling. If it falls or spills, engage your lower abs to stabilize your body.
You can also place a light bar or foam roller across your shoulders to make sure they're parallel to the floor.
To stabilize your pelvis and make sure your lower back isn't overextending, do this exercise over a low
bench or stability ball. Increase your endurance by completing more repetitions with less rest between sets.

Benefits
The bird dog teaches you to engage your abdominals and stabilize your low back while moving your
extremities. This allows for greater ease and mobility in many of your daily and athletic movements. The
bird dog is an effective exercise that's suitable for most people. Be sure to talk with your doctor before
starting any fitness routine if you have any medical concerns or take any medications. Do the bird dog
workout on its own for a few minutes per day or add it to your current fitness program. Make sure you're
using proper form, technique, and breathing. The bird dog exercise builds strength and reduces low back
pain. It's OK to do stretches when you're experiencing pain as long as you're gentle and don't push yourself
too much. If you develop any pain or discomfort during or after the exercise, discontinue the practice and
talk with a doctor.

D. SQUAT SERIES

Whether you love or loathe them, squats work. They're beneficial not only for your legs and glutes, but also
your core. Plus, they're a functional exercise, meaning they can help make everyday activities easier.

Basic Squat

1. Start with your feet shoulder-width apart, toes slightly out, and your arms down at your side.
2. Start to hinge at the hips and bend your knees, sitting back like you're going to sit down and
allowing your arms to raise up in front of you. Ensure that your knees don't fall inward and your
back stays straight.
3. When your thighs are parallel to the ground, stop and push up through your heels to return to start.

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Wall Squat
If you have knee or hip problems, a wall squat will provide extra support.
1. Stand with your back against a wall and step your feet out about
12 inches from the wall.
2. Bend your knees, dropping into a squat while keeping your back
pinned to the wall throughout the movement.
3. Stop when your thighs are parallel to the ground. Push up
through your heels back to start.

Side Kick Squat

1. Drop down into a basic squat.

2. As you come up, kick your right leg up as high as it will go.
3. Drop immediately down again to another basic squat, pushing up and kicking your left leg up.

Split Squat

1. Stagger your stance so your right foot is in front of your left.

2. Perform a squat, dropping down until your right thigh is parallel to the ground.
3. Stand and switch your stance.

Squat Jacks

1. Drop down into a basic squat with your arms behind your head.
2. Jump your feet out and back in, maintaining a squat position.

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Jump Squat

1. Assume a basic squat position. Drop down, and on the way up, explode up through your toes into
a jump.
2. Land softly, immediately dropping back down and exploding back up again

E. PLANK SERIES
Knee Plank (for beginners)
If you’re new to planks or haven't done them in a long time, you may want to start with a modified
version of the forearm plank. This takes pressure off your lower back and will still give you a great core
workout. Over time, you can progress to the traditional forearm plank.

1. Lie on your stomach with your forearms on the floor. Be sure your elbows are directly under your
shoulders.
2. Press your forearms into the floor and raise your torso off the floor while keeping your knees, toes,
and elbows touching the floor. Keep your core tight and your neck in neutral position (avoid looking
up or down) and avoid lifting your hips or dropping them by tucking in your pelvis.
3. While engaging your glutes, hold this position for 30 seconds, or as long as you can while maintaining
proper form.

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Straight-arm knee plank (for beginners)
A step up from the knee plank is the strang-arm knee plank This requires a bit more arm and core strength
but is easier to perform than a traditional plank.
1. Lie on your stomach with your arms bent at your sides, hands directly under your shoulders, and
palms flat on the floor.
2. Press your hands into the floor to lift your torso and straighten your arms. Keep your knees
partially bent and touching the floor. Aim to have your wrists aligned with your shoulders, core
tight, and neck in neutral position (avoid looking up or down).
3. Hold this for 30 seconds, or as long as you can while maintaining proper form.

Forearm Plank
If you're ready to plank without modifications, the forearm plank is a great way to really feel the burn.
1. Lie on the floor and place your forearms directly under your shoulders.
2. Slowly lift your torso off the floor by pressing into your forearms and knees. Contract your core
as you raise up and maintain a neutral neck and spine.
3. Tuck your toes under and lift your knees so that your body forms a straight line

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Straight-arm (full) plank
As you build up your strength, try increasing the difficulty by transitioning to a straight-arm plank, also
known as a full plank.
1. Start on all fours with your hands directly under your shoulders and your knees slightly behind
your hips.
2. Push your hands into the floor and raise one knee at a time off the floor. Straighten both legs, so
you're in a straight line from heels to head. Your body should look as if you're in the upward
position of a pushup. Ensure that your hands and shoulders are aligned, legs are strong, feet are
hip width apart, and core is engaged.
3. Hold this position for 30 seconds or longer — as long as you can maintain proper form.

Forearm to full plank

You already know how to do a traditional plank, but transitioning between forearm and full plank is a
great way to progress your workout.
1. Start in forearm plank position.
2. Straighten one arm at a time to lift yourself into the full plank. Try this slowly at first to perfect
the transition. Place your hands where your elbows were so that your hands are directly under
your shoulders in high plank.
3. Return to forearm plank position by slowly bending one arm and then the other.
4. Continue this for 30 seconds for 1 set, performing 2-3 sets total. As you progress, pick up the
pace according to your comfort level.

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