Physical activity and exercise

• Physical activity

• is movement that is carried out by the skeletal muscles that requires energy. In other words, any
movement one does is actually physical activity.

• Exercise,

• however, is planned, structured, repetitive and intentional movement intended to improve or maintain
physical fitness. Exercise is a subcategory of physical activity.

• ardiorespiratory fitness

• Muscular strength fitness

• Muscular endurance fitness

• Flexibility fitness

• Body composition

• FITT PRINCIPLE, PRINCIPLES OF TRAINING and METHODS OF FITT Principle

• Preparing a new fitness routine through breaking it into FITT permits you to quickly construct a work
out plan that will actually provide you with results.

• FITT principle provides the most important ingredient for the best possible workout routine.

• Frequency: This refers to how often you will exercise

• Frequency is a key component of the FITT Principle. Remember that it’s important to know why you’re
exercising and what you want to achieve before rushing into any exercise program.

• Intensity: How hard/heavy is the exercise?

• This is an extremely important aspect of the FITT principle and is probably the hardest factor to monitor.
The best way to gauge the intensity of your exercise is to monitor your heart rate.

• Time: How long is the exercise?

• The time you spend exercising is also an important part of the FITT Principle. The time dedicated to
exercise usually depends on the type of exercise undertaken.

• Type: What type of exercise will you be doing?

• The type of exercise you choose will have a big effect on the results you achieve. That’s why it’s
important to know what you want to gain from your efforts.

Determining your Target Heart Rate:

• STEP 1: Determine the Resting Heart rate (In getting the heart rate, count the number of beats, starting with
zero for one minute. Best to get your RHR is in the morning immediately after waking up. You may also get the
pulse rate by counting the beats of pulse for 15 seconds and multiply it by 4)

• STEP 2: Determine the Maximum Heart Rate (MHR)

(220 - age= MHR)

 • STEP 3: Determine the Heart Rate Reserve (HRR)

(MHR – RHR = HRR)

• STEP 4: Use the Karvonen Formula to determine the THR range.

In computing the THR Range, we will use the 60% and 80% intensity level

([HRR] x Intensity + RHR = THR)

Example: [HRR] x .60 + RHR = THR (lower limit)

[HRR] x .80 + RHR = THR (upper limit)

Sample FITT Principle Table for Cardiovascular Endurance

PRINCIPLES OF TRAINING

• Specificity

• The principle of specificity states that different forms of exercise produce different results…

• for example, to improve the range of movement, an individual needs to do exercises for the
improvement of flexibility.

• The function of this principle is not only on the movement or activity attained but to the intensity at
which it is performed.

• Overload

• The principle of overload states that to improve, muscle must work harder than that which are they
accustomed.

• A muscle will be stronger when forced to work beyond its normal intensity.

• The load must increase in order to adapt and as the training develops.

• Progression

• The principle of progression states that a program must be progressive in order for the body to achieve
more training gains, because the body adapts to the initial overload.

• Start slowly and gradually increase the amount of exercise and keep overloading.

• Reversibility

• The principle of reversibility dictates that when training ceases the training outcomes will also stop.
 • Use it or lose it! If training stops, basically the improvement that was made will be reversed.

• Any adaptation that takes place as a result of training will be reversed when you stop training.

• Individuality

• The principle of individuality states that each person has unique capabilities and needs.

• The training exercise should be accustomed to each person’s characteristics and needs.

• If the same program is the designed, the person will respond differently.

METHODS OF TRAINING

• Aerobic Exercise

• Exercise actually requires energy, when we exercise aerobically our bodies use glycogen and fat as fuel.
This low to moderate level of exertion can be sustained over long periods.

• As you breathe more heavily with exertion carbon dioxide is expelled from your body.

• Lactic acid is not produced as it is with anaerobic exercise.

Anaerobic Exercise

• Anaerobic means ‘without oxygen.’ This type of training improves the ability of the muscles to work without
enough oxygen and it uses muscles at high intensity and a high rate of work for a short period of time.

• Anaerobic exercise should not last long for the reason that oxygen is not used for energy and lactic acid is
produced.

• Lactic acid contributes to muscle fatigue and must be burned up by the body during a recovery period before
another bout of exercise can be attempted.

Specific training methods can be used to improve each fitness factor.

• Circuit training involves performing a series of exercises in a special order called a circuit.

• Cross training involves using another sport or activity to improve your fitness

• Interval training involves alternating between periods of hard exercise and rest. It improves speed and
muscular endurance.

• Weight training uses weights to provide resistance to the muscles.