METRO MANILA COLLEGE

BASIC EDUCATION DEPARTEMENT

SENIOR HIGH SCHOOL (GRADE 11)
1ST SEMESTER
SY 2023 – 2024

PHYSICAL EDUCATION AND HEALTH 1

LESSON 2

PRINCIPLES OF EXERCISE TRAINING

PREPARED BY:
P.E TEACHERS
A. LEARNING COMPETENCIES

The learners will be able to:

 Self- assesses health-related fitness (HRF) status, barriers to physical

activity assessment participation and one’s diet.

B. INTRODUCTION

Fitness standards are usually higher than health standards. People can be
physically fit when they are more active. However, you need to know the safety
precautions because doing MORE is not exactly doing right. There are safe and
effective exercise training principles that can help us improve and avoid injuries
while sustaining your improvements. These principles are very important in
designing a training program or exercise.

C. DISCUSSION

Principles of Exercise Training

1. PRINCIPLES OF OVERLOAD
This principle states that the body needs to work harder than what it is
used to in order to adapt it. It implies that exercise is a controlled form of
stress that will stimulate the body to become stronger.

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2. PRINCIPLES OF SPECIFICITY
This principle states that the body will adapt to the workload it
experienced specifically. It implies that fitness level improvements will be
limited to the activities that one is performing.

3. PRINCIPLES OF PROGRESSION
This principle states that gradual increase in workload should be
experienced by our body. The body will get injured if a workload is too hard
and too soon. The body should be given enough time to recover and use
again in a new workload.
4. PRINCIPLES OF INDIVIDUALITY
This principle states no persons are the same in adaptation rate and to
the workload differs. All individuals have a different fitness attributes,
lifestyle, nutritional preferences and different goals.

5. PRINCIPLES OF REVERSIVILITY
This principle states that all results of training are all reversible. While
exercise requires reset of the body to regain energy and to recover, too much
rest may be counterproductive. Inactivity of the body will result loss of
benefits that you achieved in overloading.

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 FITT PRINCIPLE

The FITT (Frequency, Intensity, Type, and Time) Principle of workout or exercise
can help you to stay fit and to achieve your goal. These are the key factors in
designing an exercise program that will provide means to overload, address the
current fitness level, and trigger positive adaptations.

 Frequency refers on how often you will exercise. It is the number of your
exercise session in a week.
 Intensity refers to how much effort or the default level of the workout. Do
not overstrain or overload your body to avoid burnout or injuries.
 Type refers on what kind of exercise is the best to specifically address your
fitness goals. Will be on muscles or for the cardio? Lifting weights is for the
muscles while swimming, running and cycling are good exercises for the
heart.
 Time refers to the duration covered in an exercise session. Time is based on
the type and intensity of exercise.

Example of exercise plan based on FITT Principle

Frequency 3 to 4 times a week
Intensity 4 kilometers (200 meters per minute)
Type For the heart: Brisk walking
Time 1 hour

REFERENCES
L. F. Callo & P.F. Dajime (2016). Physical Education and Health volume I. Rex Book
Store.: Manila, Philippines
M. E .Collao, J. Porto, & A. Vargas (2016). Fitness for Life (Health-Optimizing Physical
Education Senior High School). C&E Publishing.: Quezon City
QUIPPER – EBOOK.