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2 Exercise Program Design

The document discusses how to design an exercise program tailored to an individual. It covers principles of exercise training like overload and progression. It also discusses evaluating fitness levels through tests and determining goals. Guidelines are provided for parts of a workout like warm-up, exercise load, and cool down. The FITT principle and pre-screening individuals for medical risks are also summarized.

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Reign Callos
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Download as PPTX, PDF, TXT or read online on Scribd
408 views

2 Exercise Program Design

The document discusses how to design an exercise program tailored to an individual. It covers principles of exercise training like overload and progression. It also discusses evaluating fitness levels through tests and determining goals. Guidelines are provided for parts of a workout like warm-up, exercise load, and cool down. The FITT principle and pre-screening individuals for medical risks are also summarized.

Uploaded by

Reign Callos
Copyright
© © All Rights Reserved
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Physical Education and Health:

Living a Healthy Lifestyle


Chapter 2
Exercise Program Design
Lesson Objectives
• To know how to design an exercise
program that is specifically suited for
an individual
• To know the principles of exercise
training and the risk factors that
must be taken into consideration in
designing an exercise program
Principles of Exercise Training
1. Principle of Overload
2. Principle of Progression
3. Principle of Specificity
4. Principle of Individuality
5. Principle of Reversibility
Principles of Exercise Training
1. Principle of Overload
 States that the body must work harder than
what it is used to in order for it to adapt
 Implies that exercise is a controlled form of
stress that will stimulate the body to
become stronger
 Asks “How hard?”
Principles of Exercise Training
2. Principle of Progression
 States that the body should experience a
gradual increase in workload
 Asks “How soon?”
Principles of Exercise Training
3. Principle of Specificity
 States that the body will adapt specifically
to the workload it experienced
 Implies that improvements in fitness level
will be limited to the activities that one is
performing
Principles of Exercise Training
4. Principle of Individuality
 States that no two persons are the same
and their rate of adaptation to the same
workload differs
 Emphasizes the need to create an exercise
program that is individual-specific
Principles of Exercise Training

5. Principle of Reversibility
Another way of stating the principle of
disuse
States that your energy systems are not
utilized, they deteriorate to a level that
matches your level of activity
Indicates that disuse or inactivity results in
loss of benefits achieved in overloading
Guidelines in Determining
Fitness Goals

1. Write short-term and long-term


performance goals
2. Set realistic goals.
3. Write specific goals.
4. Write a fitness contract.
Guidelines 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. A long-term goal is usually
made of several short-term goals that build on each other.
Guidelines in Determining
Fitness Goals

2. Set realistic goals.

It is important that goals are attainable in the given


period. Review your current fitness level and decide
on modest gains. You can also ask your teacher or
friends who exercise for a possible goal. This will keep
you from getting frustrated.
Guidelines in Determining
Fitness Goals

3. Write specific goals.

Write a goal for each fitness component


instead of writing a general. A specific goal
helps you focus on what has to be done.
Guidelines in Determining
Fitness Goals

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.
The SMARTER Objectives
For persons who are inactive and unsure,
what should be the first thing to do before
engaging in an exercise program?
 It is always best to start any undertaking with
a plan.
 In exercise program design, the assessment
process can provide relevant information on
the health risks, physical limitations, and
muscle weaknesses of an individual.
 The pre-participation screening is essential to
rule out the presence of medical conditions
wherein strenuous activities and certain types
of exercises are contraindicated.
The Physical Activity Readiness
Questionnaire (PAR-Q)
 A subjective method in identifying the risk of
cardiovascular diseases
 Composed of seven questions answerable by
“Yes” or “No”, with each question evaluating
one’s history for medical conditions such as
heart diseases, hypertension, chronic
obstructive pulmonary disease, and diabetes
mellitus
Pre-participation Screening
Program
Fitness Tests to Evaluate One’s
Fitness Level
• One Mile Run
• One Minute Push-up
• One Minute Curl-up
• Sit and Reach
• Body Mass Index (BMI)
• Waist Girth
Fitness Tests to Evaluate One’s
Fitness Level
• One Mile Run

It is a popular test to assess cardiovascular


endurance. It is easy to administer because it
requires minimal equipment and supervision. All
that is needed is a running track and a stopwatch.
The goal is to finish the distance with the fastest
time possible.
Fitness Tests to Evaluate One’s
Fitness Level
• One Minute Push-up

The illustration on the right shows


the correct position of the body
when performing a push-up.
Fitness Tests to Evaluate One’s
Fitness Level
• One Minute Curl-up

The illustration on the right


shows the correct position of
the body when performing a
curl-up.
Fitness Tests to Evaluate One’s
Fitness Level
• Sit and Reach

The illustration on the right


shows the correct position of
the body when performing sit
and reach.
Fitness Tests to Evaluate One’s
Fitness Level
• Body Mass Index (BMI)

BMI is a widely accepted tool to evaluate body composition.


The score reflects how heavy the person is, relative to his/her
height. Two measurements need to be taken to compute the
BMI: height and weight. Convert the height measurement
into meters and the weight into kilograms. Divide the weight
by the square of the height to obtain the body mass index
(kg/m2).
Fitness Tests to Evaluate One’s
Fitness Level
• Waist Girth

The Waist Girth is an important tool to assess the


relative amount of fat in the abdominal region.
The tape measure is positioned around the
abdominal region, level with the navel. The
measurement is made while the student is
standing and wearing light clothing.
Fitness Tests Optimal Scores
FITT Principle
 The FITT Principle is an acronym for Frequency, Intensity, Time,
and Type, which are the key factors in designing an exercise
program that will address the current fitness level, provide
means to overload the body, and trigger positive adaptations.

 These variables can be modified occasionally to consistently


challenge the body to become stronger.
FITT Principle
Parts of an Exercise Workout

• Warm-up
• Exercise Load
• Cool down
Parts of an Exercise Workout

• Warm-up
Parts of an Exercise Workout
• Cool down
 Recovery, a period in which the body starts to make
microscopic changes essential for adaptation, starts at the
cool down.
 The cool down bridges the period between workout and
rest.
 A well-planned cool down can quickly clear the by-products
of muscle contraction as well as replenish the energy and
oxygen stores used during the workout.
 A good cool-down routine takes around 10 minutes. The
routine should include performing a multi-joint activity that
is low in intensity for a period of 5 minutes.

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