TRAINING

GUIDELINES
Principle of
Overload

The principle of overload

states that your muscles must
be overloaded or worked more
than usual. The moment
when your muscles start to
adapt to the training, they
cease to get stronger anymore.
 The principle of specificity states
that you need to be specific in
what fitness component you
want to develop.

Principle of
Specificity
Principle of Progression or FITT Principles

The principle of progression is

the result of the overload
principle, be reminded to level
up or progress to the next level.
Apply the progression principle
or the FITT principles to
measure the improvement of
your whole body.
FITT Principle
Frequency- the number of days per week.

Intensity- the difficulty of the exercise.

Time- the duration or period of doing the activity in a

set.

Type of Exercise- the mode of physical activities you

have to do based on your fitness goal.
Program
Planning
1.Identify your goal. In crafting an exercise
program, you have to consider the fitness
goal and performance level you want to
achieve.
2.Search online. Select the appropriate
exercise drills to meet your goal. Apply the
FITT principle.
3.Make a schedule. Make sure you follow it
consistently.
Overcoming
Your
Barriers
1.Lack of time- This is the most common reason because
many people say that they are preoccupied with their
everyday lives.
2.Lack of energy- You are sometimes busy the whole day. So
you feel tired to do extra work. Keep in mind that exercise
helps you gain energy and makes you feel good.
3.Lack of motivation- Sometimes, you feel that exercising is
boring. Most people do not like to move around. Instead, they
play with their gadgets.
4.Lack of skills- Sometimes, you think it is awkward to move
particularly if you lack some skills.
5.Lack of facilities and equipment- Are you eager to
workout but there is no place to go? Or is the gym far away
from your house?
 Fallacies and
Misconceptions
About Physical
Activity
Myth Number 1: If you’re a woman, lifting weights will make you
bulky like a man.

Myth Number 2: If you Isolate a specific muscle, you will reduce fat
in that specific area.

Myth Number 3: A two-to three hour workout will burn fat than a
shorter workout.

Myth Number 4: No Pain, No gain. Pain is a good indicator of good

workout.

Myth Number 5: Eating carbohydrates will make you fat

Myth Number 6: The benefits of physical activity are seen only after
weeks of regular Exercise.