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Chapter 2 - Exercise Program Design

This chapter discusses the principles and guidelines for designing an effective exercise program. It covers the principles of overload, progression, specificity, individuality, and reversibility. It also discusses pre-participation screening, fitness testing, setting goals, and designing a program using the FITT principle of frequency, intensity, time and type. Warm-ups and cool-downs are recommended parts of an exercise routine to safely increase body temperature and gradually return the body to its normal state.

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Kim Lascoña Purugganan
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2K views

Chapter 2 - Exercise Program Design

This chapter discusses the principles and guidelines for designing an effective exercise program. It covers the principles of overload, progression, specificity, individuality, and reversibility. It also discusses pre-participation screening, fitness testing, setting goals, and designing a program using the FITT principle of frequency, intensity, time and type. Warm-ups and cool-downs are recommended parts of an exercise routine to safely increase body temperature and gradually return the body to its normal state.

Uploaded by

Kim Lascoña Purugganan
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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CHAPTER 2 –

EXERCISE
PROGRAM
DESIGN
EXAMPLE OF EXERCISE PROGRAM DESIGN
PRINCIPLES OF EXERCISE TRAINING
PRINCIPLE OF OVERLOAD

 States that the body must work harder than what is used to in
order for it to adapt.

It implies that exercise is a controlled form of stress that will


stimulate the body to become stronger.

PRINCIPLE OF PROGRESSION

 States that the body should experiencee a gradual increase in


workload.

 The body should be given an ample time to recover and get used to
the workload.
PRINCIPLE OF SPECIFITY

 States that the body will adapt specifically to the workload it


experienced.

 It implies that improvements in fitness level will be limited to the


activities that one is performing.
PRINCIPLE OF INDIVIDUALITY

 States that no two persons are the same and their rate of adaptation
to the same workload differs.

 This principle emphasizes the need to create an exercise program


that is individual-specific.

PRINCIPLE OF REVERSIBILITY

 States that if an individual stops to exercise, the body gradually


returns to its initial level of fitness.

 In order to maintain a desired level of fitness, you need to continue


to provide an exercise overload.
GUIDELINES THAT CAN HELP IN DETERMINING
FITNESS GOALS:

1.) Write short-term and long-term performance goals.

 A short-term goal is something that can be achieved in 6 to 8 weeks


while a long-term goal is something that can be achieved in 6 months
or more.

2.) Set realistic goals.

 It is important that goals are attainable In the given period.

 You can also ask your teacher or friends who exercise for a possible
goal.
3.) Write specific goals.

 Write a goal for each fitness component instead of writing a general


one. (e.g., climb four flights of stairs without getting tired instead of
improve fitness level).

 A specific goal helps you focus on what has to be done.

4.) Write a fitness contract.

 A fitness contract is a concrete commitment.

 It is a visual reminder of the goals you have identified and it


strengthens your resolve to keep your exercise program.

 It makes you accountable for the consequences of your actions.


You can also use SMARTER objectives in setting your fitness goals.

OBJECTIVES DESCRIPTION GOAL


S SPECIFIC You should have a definite direct target I will exercise for 30 minutes
objectives. at least 3 times a week.
M MEASURABLE Objectives should be measurable to I will be able to rum for 30
truthfully gauge your goal. minutes without shopping.
A ATTAINABLE/ Goals should be stimulating, neither too I will finish the 5K fun run in
ACHIEVABLE comfortable not too difficult. 30 minutes or less.
R REALISTIC Goals should be attainable. I will compete in a 10K event
in 6 months.
T TIME Goals must be timely, helpful, and I will lose at least 5 kilograms
attainable in a period of time. in 3 months.
E EXCITING Goals must be motivational and I will learn how to swim and
encouraging to level up and improve. ride a bike so I can join the
tiathlon club.
R RECORDED Evaluate the workout you have done, its I will increase the distance I
regularity, and the progress made with can run by 10% every 2
the type of training. weeks.
THINGS TO DO BEFORE ENGAGING YOURSEELF IN AN
EXERCISE PROGRAM?

 In an exercise program a person must undergo in the PRE-


PARTICIPATIONSCREENING.

 This is essential to rule out the presence of the medical conditions


wherein stenous activities and certain types of exercises are
contraindicated.

TEST PURPOSE
Physical Activity Readiness Qustionnaire Identify history for chronic medical
(PAR-Q). conditions.
HRF Test Battery Evaluate fitness level.

Movement Screen Evaluate movement instability.


PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q )

 Is a subjective method in identifying the risk of cardiovascular


diseases.

It is composed of 7 or more questions answerable by “Yes” or


“No”. Each question evaluate one’s history for medical conditions
such as heart diseases, hypertension etc.

If the person answered “Yes” to at least two of the questions,


he/she is classified as an individual to be “at risk” and he/she
should consult a physician before engaging in stenous physical
activities.
HRF TEST BATTERY

 Used to evaluate the fitness level.

BASIC STEPS TO EVALUATE HEALT RELATED-FITNESS LEVEL:

One Mile Run

 A popular test to assess cardiovascular endurance.


One Minute Push-up

 Assess muscular fitness of


The muscles in the upper torso.

One Minute Curl-up

 Assess the muscular fitness of


the muscles in the abdominal area.
Sit and Reach

Evaluates the flexibility of the hip and the harmstring area.

Body Mass Index (BMI)

It is a widely accepted tool to evaluate body composition.


WAIST GIRTH

An important tool to assess the relative amount of fat in the


abdominal region.

OPTIMAL SCORES FOR ADOLESCENTS IN VARIOUS FITNESS AGE


SEX
Push-up Curl-up Sit and Reach BMI Waist
Male > 30 >45 >45 cm < 25kg/m2 <102 cm
Female > 20 >35 >50 cm < 25kg/m2 <88 cm
FITT PRINCIPLE

Is an acronym for Frequency, Intensity, Time, and Type.

This are the key factors in designing an exercise program that will
address the current fitness level.

It is a helpful guide in designing a personalized fitness program.


FACTOR DEFINITION
FREQUENCY Number of sessions in a week.
INTENSITY Difficulty level of the exercise or work demand.
TIME Duration or distance covered in an exercise
session.
TYPE Mode of exercise or activity.
FREQUENCY

The Frequency of an exercise program depends on the current


fitness level and the type of activity performed.

It is important to provide rest days to allow the body to recover.

INTENSITY

 Refers to the difficulty level of the workout.

TIME OR DURATION

 It is influenced by the intensity and the type of activity performed.

TYPE

 The program should be designed on your desired activity.


MOVEMENT SCREENING

Can be used to evaluate the presence of muscle imbalance.

Movement patterns like squats, lunges, trunk rotation, and push-


ups can show neuromuscular deficiency.

 These movement patterns utilize several muscle groups and the


movement is made in several joints.

THE FOLLOWING ARE EXAMPLES OF MOVEMENT PATTERNS:

SQUAT

Is a multi-joint movement that has the


Ability to show neuromuscular deficit in
The core muscles and the lower extremity
Muscles.
LUNGE

It is another movement that evaluates movement


stability and neuromuscular deficit of the lower
Extermities.

It can also show if an individual has poor flexibility as


well as balance problems.

TRUNK ROTATION

It is a common movement in many sports that involve throwing.

It is important that the abdominal region remains stiff to


facilitate a powerful throwing action.
PUSH-UP

It is a basic exercise that evaluates the strenght of the arms and
abdominal muscles as well as flexibility of the shoulder joint.
Importance of including a warm-up and a cool down in an exercise
routine

Warm-up

 It increases blood flow to the working muscles.

 It prepares the body for more stenuous activities.

 Many researchers reported higher muscular output when the


body is warm.
Warm-up Recommended
Time 6-10 minutes
Intensity Moderate
Type of Activity General multi-joint movements followed by specific movements.
Recovery Allow a 5 minute recovery period before actual exercise.
Cool Down

Aims to gradually reduce and brings your heart rate back to


normal.

 Helps your muscle fell less sore.

Helps improve fexibility.


SUMMARY
Exercise is a form of stress that needs to be taken in controlled doses
to develop fitness level. In excess, it can lead to injuries.

The Principles of Overload, Progression, Specifity, Individuality, and


Reversibility provide guidelines on how to make the training program
safe and effective.

The Pre-Participation Screening will help detect any medical


condition or disorder.

A person is encouraged to use the FITT Principle in designing a


personalized training program.

Warm-up and Cool-down should be incorporated in the training


program as well.
Prepared by:

Randy y. montano jr.

To be reported by:

Randy y. montano jr.


Brittany guttierez

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