PHYSICAL

FITNESS
01
 TOPICS

Training Principles and

Physical Fitness Benefits of Physical Fitness
components of physical
Impact of Fitness Exercise training

1 2 3
This Photo by Unknown Author is licensed under CC BY-SA-NC
 PHYSICAL
FITNESS
- is the ability of the body’s
systems to function efficiently and
effectively. Individuals who are
02
physically fit have the ability to
“carry out daily tasks with vigor and
alertness, without undue fatigue,
and with ample energy to enjoy
leisure-time pursuits and to meet
unforeseen emergencies.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport:
Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
SPECIFIC HEALTH BENEFITS OF
REGULAR PHYSICAL ACTIVITY
& IMPACT OF EXERCISE
1 THYROID
❑Increases rate of metabolism

2 LUNGS
❑Improves cardiorespiratory
capacity 04
❑Improves ability to extract oxygen
from the air

3
BREAST
❑Decreases risk of breast cancer in
women
4 HEART
❑ Decreases risk of heart disease, including
stroke and high blood pressure
❑ Strengthens the heart
❑ Increases volume of blood pumped to the
body
❑ Lowers resting heart rate
04

5 PANCREAS
❑ Reduces risk of type 2 diabetes

6
COLON
❑ Decreases risk of colon cancer
7
SUBCUTANEOUS FAT TISSUES
❑ Decreases body fat stores
❑ Normalizes body mass to prevent obesity

8 MUSCLE
❑ Increases muscle strength and tone
❑ Improves energy production and
extraction of oxygen by muscle cells
❑ Improves muscle endurance and 04

coordination
❑ Increased size of muscle fibers which help
muscle exert more force

9
JOINTS
❑ Increases range of motion
❑ Reduces the pain and swelling of arthritis
10
BONES
❑ Improve or Increases bone density
❑ Strengthens bones
❑ Decreases risk of osteoporosis

11 ARTERIES
❑ Increases levels of good cholesterol (HDL)
❑ Decreases resting blood pressure
04
❑ Decreases risk of atherosclerosis
❑ Improves circulation

12
BLOOD
❑ Improved blood volume throughout the
body and better distribution of blood to
the needed body parts.
13 BRAIN
❑ Reduces stress and improve mood
❑ Reduces risk of depression
❑ Decreases anxiety
❑ Improves concentration 04

❑ Increases oxygen and nutrients to the

brain
❑ Improves mental health and stress
management
 ❑Exercising can help you avoid gaining weight or maintain it off.
❑Regular exercise helps prevent or manage a variety of health problems.
❑It can also help to improve cognitive function and reduce the risk of death from any cause.
❑Physical activity stimulates a variety of brain chemicals, which can make you feel happier,
more relaxed, and less anxious.
❑Exercising may also make you feel better about your appearance and yourself.
❑Regular physical activity can improve muscle strength and endurance by delivering oxygen
and nutrients to your tissues and assisting your cardiovascular system in working more
efficiently.
❑Regular physical activity can help you fall asleep faster, sleep better, and sleep deeper.
❑Regular physical activity can boost your energy levels and boost your confidence in your
physical appearance, which can help your sex life.
❑Physical activity and exercise can be pleasurable. They allow you to relax, enjoy the
outdoors, or simply engage in activities that make you happy.
❑Exercise and physi
❑cal activity are excellent ways to improve your mood, improve your health, and have fun.
❑ Exercise: 7 benefits of regular physical activity - Mayo Clinic. (n.d.). Www.mayoclinic.org.
Retrieved
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?p=1
from
IMPACT OF EXERCISE
COMPONENTS OF PHYSICAL
TRAINING
 CARDIOVASCULAR Cardiorespiratory fitness can be
improved and maintained with a
TRAINING well-planned exercise program.
Cardiorespiratory fitness can be
improved by engaging in physical
activity of the appropriate
02
intensity, duration, frequency,
and type. Physical activities of
sufficient intensity are required
for the development of
cardiorespiratory fitness.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies,
Inc.
Programs can be designed to increase
strength, endurance, or both. The clear
difference between these programs is
based on the number of repetitions and
the level of resistance. A strength-
training program, in general,
emphasizes a low number of repetitions
with a heavy resistance, whereas an
endurance-training program involves
06
performing a high number of repetitions
with a low resistance. A moderate
number of repetitions and a moderate
resistance are used to develop both
strength and endurance. The weight MUSCULAR STRENGTH &
that will provide adequate resistance ENDURANCE TRAINING
varies depending on the individual and
the program's goal. ❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical
Education, Exercise Science, and Sport: Sixteenth Edition. New
York NY 10020, McGraw-Hill Companies, Inc.
 FLEXIBILITY TRAINING
A stretching program can also help
you improve your flexibility. Because
flexibility is unique to each joint,
improving and maintaining flexibility
02
necessitates a program that
incorporates specific exercises for
each of the body's major joints.
Ballistic and static stretching
techniques can be used to perform
flexibility exercises.
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies,
Inc.
 POWER TRAINING
Power activities include throwing a
baseball, kicking a soccer ball, sprinting,
and jumping. Power is the rate at which
work is completed. It is a measurement
of how much energy is created per
second, the size of the force applied,
06
and the velocity at which it is applied.
Power (Force x Distance) Time is the
product of strength and movement
speed. The quality of the movement is
more important than the number of
repetitions.
❑5 elements of a well-rounded fitness routine. (2018). Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792
 BALANCE TRAINING
Balance exercises can aid in the
prevention of falls and the maintenance
of independence in older adults. Balance
training, on the other hand, can benefit
anyone because it helps stabilize your
core muscles. To improve your overall
stability, try standing on one leg for
longer and longer periods of time.
Activities like tai chi can also help with
balance.
❑5 elements of a well-rounded fitness routine. (2018). Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792
 Principles of fitness training offer guidance for program
planning. Performance will be improved, and
physiological changes will occur as well. A proper
program of exercise keeps in mind three principles of
training: the overload principle; the progressive
principle; the specificity principle; the regression
principle; the individuality principle, the recovery
principle, and the FITT principle.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
TRAINING PRINCIPLES
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies,
Inc.
 Perform more than one’s normal PRINCIPLE
amount of exercise. An increased OF
demand or workload must be
placed on the body for benefits
OVERLOAD
occur.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 Overload must be applied in a progressive
manner. As the body adapts to the
overload, the overload should be
systematically increased by altering the
PRINCIPLE OF
frequency, duration, or intensity of the PROGRESSION
exercise. Week after week, the overload
would adjusted until the desired level of
fitness is attained.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 Specificity implies that all aspects of
training are tailored to the needs and
demands of the activity for which the
individual is preparing. For example,
PRINCIPLE OF
stretching exercise will have little SPECIFICITY
impact on cardiorespiratory fitness.
Strengthening the legs builds fitness in
the legs, not in the arms.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 Individuals respond differently to
exercise. Individuals will differ in
their rate of improvement and
their potential levels of PRINCIPLE OF
achievement. Age, maturation, INDIVIDUALITY
motivation, nutrition, and initial
level of fitness also influence
individual’s response to training.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
 The body needs time to adapt to the
demands placed on it. Incorporating
time for rest into the fitness program
aids the body in this effort. Many PRINCIPLE OF
individuals integrate recovery into their RECOVERY
training by alternating the types of
activities performed or by varying the
muscle groups being trained.

❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill Companies, Inc.
All exercise-related gains will be lost if
the exercise is not continued. Without
regular exercise, the body will not be PRINCIPLE OF
able to maintain its fitness levels. Is
REGRESSION
simply a method of reducing the
demand of an exercise or movement.
 FITT Frequency – refers how often
the exercise is done.

Refers to the number of exercise

sessions per week – for
example, 3 to 5 times per week.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise Science, and Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
FREQUENCY
 FITT Intensity – relates to how hard
the activity or exercise is.

Is the degree of effort or

exertion put forth by the
individual during exercise. It is
how hard a person works.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise Science, and Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
INTENSITY
 FITT Time – refers to the duration or
how long the exercise will take.

Is the duration or the length of

the activity. Time is how long an
exercise must be performed to
be effective.
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise Science, and Sport:
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
TIME
 FITT Type – appertains to the kind of
activity or exercise to engage in.

Is the mode of exercise being

performed. Since fitness
development is specific,
different types of activities build
❑ Bucher, C.A., & Wuest, D.A. (2009).
Foundation of Physical Education,
Exercise Science, and Sport:
different components of fitness.
Sixteenth Edition. New York NY
10020, McGraw-Hill Companies, Inc.
06
TYPE
LEARNING ACTIVITY
ACTIVITY 1Personal Fitness Form.
Fill up the
 ASSESSMENT

Quiz available at E-RTU/G Class.

ASSIGNMENT
Read the article.

https://www.fitnesseducation.edu.au/blog/education/how-to-de
sign-an-effective-exercise-program/
 REFERENCES
❑ Bucher, C.A., & Wuest, D.A. (2009). Foundation of Physical Education, Exercise
Science, and Sport: Sixteenth Edition. New York NY 10020, McGraw-Hill
Companies, Inc.
❑ Corbin, C.B, Welk, G., Corbin, W.R., Welk, K.A. (2009). Concepts of Fitness and
Wellness: A comprehensive Lifestyle Approach: Eight Edition. New York NY
10020, McGraw-Hill Companies, Inc.
❑ Health Related Articles, (2019). https://healthrelatedarticles.org/health-tips/
❑ Exercise: 7 benefits of regular physical activity - Mayo Clinic. (n.d.).
Www.mayoclinic.org. Retrieved from
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-200
48389?p=1

❑ Training for speed and power in sport and fitness. (n.d.). OpenLearn. Retrieved 01
from
https://www.open.edu/openlearn/health-sports-psychology/training-speed-an
d-power-sport-and-fitness/content-section-3

❑ 5 elements of a well-rounded fitness routine. (2018). Mayo Clinic.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/
art-20044792

❑ How To Design An Effective Exercise Program | AFA Blog. (2019, February 6). Australian
Fitness Academy.
https://www.fitnesseducation.edu.au/blog/education/how-to-design-an-effective-exerc
ise-program/