PRINCIPLES AND

METHODS OF
PHYSICAL FITNESS
TRAINING
PATHFit 1

JOBERT C. TORRESTRE
INSTRUCTOR I
 Habitual physical activity is one
behavior known to provide a
protective effect against a
variety of chronic diseases in
adults, including cardiovascular
disease, hypertension, obesity,
type 2 diabetes mellitus, and
osteoporosis (Rowland, 2007).

2 INTRODUCTION 2023
 A number of leading
professional and government
organizations have indicated
that school physical education
programs are well positioned to
make a significant contribution
to the promotion of lifelong
physical activity (e.g., AHA,
2006; CDC, 1997; NASPE, 2004b,
2008; USDHHS, 2000b)

3 INTRODUCTION 2023
 TERMINOLOGIES

a state of health and well-being and, more

specifically, the ability to perform aspects of
PHYSICAL sports, occupations and daily activities. This is
FITNESS generally achieved through proper nutrition,
moderate-vigorous physical exercise, and
sufficient rest.

4 TERMINOLOGIES 2023
 TERMINOLOGIES
a type of physical activity that requires planned,
structured and repetitive bodily movement to
EXERCISE improve or maintain one or more components of
physical fitness.

an episode in which someone tries to influence

WORKOUT fitness by maintaining or improving hi/her
components of fitness.

5 TERMINOLOGIES 2023
 THREE PHASES OF WORKOUT

WARM-UP CONDITIONING COOL-DOWN

a phase where in you the core of workout allows the body to slow
prepare your body for intended to maintain or down gradually. This
exercise by slowly improve the current level facilitates the removal from
increasing heart rate, of one or more fitness the carbon dioxide and
blood pressure, and body components where lactic acid which are
temperature and blood vigorous activity also products of muscular
flow. takes place. contractions.

6 Presentation title 20XX

 TRAINING ZONES

RECOVERY ZONE AEROBIC ZONE ANAEROBIC ZONE RED LINE ZONE

7 Training Zones 2023

 The threshold of training and target
zone concepts help you use the FIT
formula. The threshold of training is
the minimum amount of activity
(frequency, intensity, and time)
necessary to produce benefits.
Depending on the benefit expected,
slightly more than normal activity
may not be enough to promote
health, wellness, or fitness benefits.

8 ITRAINING ZONE 2023

 The target and threshold levels for
health benefits are different from
those for achieving performance
benefits associated with high levels
of physical fitness. Just as there is a
correct dosage of medicine for
treating an illness, there is a correct
dosage of physical activity for
promoting health benefits and
developing physical fitness.

9 ITRAINING ZONE 2023

 TRAINING ZONES

RECOVERY ZONE AEROBIC ZONE ANAEROBIC ZONE RED LINE ZONE

10 Training Zones 2023

Energy Efficient or Recovery Zone
60% to 70%

It is also called fitness heart rate zone. This is the

higher end of the moderate-intensity exercise zone.
You will be breathing heavier but will still be able to
speak in short sentences. You are going faster and
therefore covering more distance.

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Energy Efficient or Recovery Zone
60% to 70%

Examples of activities:

❑ Brisk Walking
❑ Easy Hiking

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 Aerobic Zone
70% to 80%

Training in this zone will develop your

cardiovascular system. It is also called as vigorous
intensity zone. You will be breathing very hard and
able only to speak in short phrases. This is the zone
to aim for when training for endurance.

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 Aerobic Zone
70% to 80%

It spurs your body to improve your circulatory

system by building new blood vessels and increases
your heart and lung capacity. Aiming for 20 to 60
minutes in this zone is believed to give the best
fitness training benefits.

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 Aerobic Zone
70% to 80%

Examples of Activities

❑ Swimming
❑ Running
❑ Dancing
❑ Cycling
❑ Race Walking

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 Anaerobic Zone
80% to 90%
Training in this zone will develop your lactic acid
system. You will be unable to speak except a single,
gasped word at a time. This exertion level takes you
to the limit where your body begins to produce lactic
acid. Runners, cyclists, and race walkers use this
zone to build their ability to go even faster.

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 Anaerobic Zone
80% to 90%
Workouts in this heart rate zone should be in the 10-
20 minute range or part of an interval training
workout.
Examples of activities:
❑ Squat
❑ Inchworm
❑ Sprinting
❑ Burpees
❑ Push-ups

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 Red Line Zone
90% to 100%

The red line zone or top zone is from 90 percent to

100 percent of your maximum heart rate. You can't
go any higher, and most people can't stay in this
zone for more than a few minutes. You will be
unable to speak except for gasping single words.

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 Red Line Zone
90% to 100%
This zone should only be used for short bursts during
interval training, where you work intensely for a
minute and then drop back down to a lower intensity
for several minutes, and repeat.
Example of Activities:
❑ Weightlifting
❑ Interval Training/Circuit Training

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 TRAINING ZONES

RECOVERY ZONE AEROBIC ZONE ANAEROBIC ZONE RED LINE ZONE

20 Training Zones 2023

 Now, you are getting excited as to
know what your highest zone is, but
before that you should know yourself
first, your body type and health
condition. To be sure, consult your
doctor so that you can work out at
such a high heart rate safely.

21 ZONE VALUE 2023

 TARGET HEART RATE
Target Heart Rate is defined as the minimum number of heartbeats in a
given amount of time to reach the level of exertion necessary for
cardiovascular fitness, specific to a person’s age, gender or physical
fitness.

Your target heart rate is 50 to 85 percent of your maximum heart rate. It is

the level at which your heart is beating with moderate to high intensity.
(MHR × 0.5/0.85) = THR

22 CALCULATION OF ZONE VALUE 20XX

 MAXIMUM HEART RATE
In order to get the Target Heart Rate (THR), determine first the Maximum
Heart Rate (MHR). The MHR is the highest rate at which the heart can beat
and varies by age. The standard MHR of a person is 220. Take 220 and
subtract to the given age. Formula:
220 - ____ = MHR
AGE
Example, if the age is 25:
220 – 25 = 195 (MHR)

23 CALCULATION OF ZONE VALUE 20XX

 THR and MHR
AGE MHR THR
20 200 100 – 170 bpm
25
30
35
44
51

24 CALCULATION OF ZONE VALUE 20XX

 THR and MHR
AGE MHR THR
20 200 100 – 170 bpm
25 195 98 – 166 bpm
30 190 95 – 162 bpm
35 185 93 – 157 bpm
44 176 88 – 150 bpm
51 169 85 – 144 bpm

25 CALCULATION OF ZONE VALUE 20XX

 RESTING HEART RATE
How to get RHR: Before you get out of bed in the morning take your pulse
for 1 minute. (e.g. 68 bpm RHR)

Place your index and middle fingers over

the outside of your opposite wrist, just
below the base of your thumb (radial
pulse)

26 CALCULATION OF ZONE VALUE 20XX

 RESTING HEART RATE
How to get RHR: Before you get out of bed in the morning take your pulse
for 1 minute. (e.g. 68 bpm RHR)

Place your index and middle fingers

directly under your ear, then slide your
fingers down until they are directly under
your jawbone, pressing lightly (carotid).

27 CALCULATION OF ZONE VALUE 20XX

 WORKING HEART RATE
WHR is a measurement of a person’s heartbeat during physical activity.
People can use it to determine whether they are exercising at the optimal
intensity. How to get WHR:

Formula: MHR – RHR = WHR

Example: 195 – 68 = 127bpm (WHR)

28 CALCULATION OF ZONE VALUE 20XX

 TRAINING ZONE VALUE
The calculation of a zone value, X% is performed in the following way:
1. Subtract your RHR from your MHR giving us your working heart rate (WHR).
2. Calculate the required X% on the WHR giving us “Z”.
3. Add “Z” and your RHR together to give us the final value.

Example: The athlete’s MHR is 195 and his RHR is 68. Determine the 60% value.

MHR – RHR = WHR 195 – 68 = 127

60% of 127 (127 × .60) = 76
76 + RHR = 76 + 68 = 144 bpm

29 CALCULATION OF ZONE VALUE 20XX

 Training zone Percentage to
decimal
WHR x Training zone = _____+ RHR = _____bpm
(beat per minute) Recovery
zone 0.6 - 0.7
60%-70%
Example: WHR = 127 RHR = 68
Aerobic
Zone 0.7-0.8
127 x 0.6 = 76 +68 = 144 bpm in Recovery zone 70%-80%
Anaerobic
127 x 0.8 = 102 +68 = 170 bpm in Aerobic zone Zone 0.8-0.9
127 x 0.9 = 114 +68 = 182 bpm in Anaerobic zone 80%-90%
127 x 1 = 127 +68 = 195 bpm in Red line zone Red line
Zone 0.09-1
90%-100%
 The healthy range will vary depending
on the individual. If a person is
concerned about their heart rate
during or outside of exercise, they
should speak with a doctor promptly.
To help maintain a healthy heart rate
and to protect the heart, it is advisable
for a person to get regular exercise,
have a healthy diet plan, manage
stress, maintain a healthy weight and
avoid or quit smoking.

31 ZONE VALUE 2023

 TRAINING METHODS

Continuous Circuit Interval

Training Training Training

32 TRAINING METHODS 2023

 Training methods are different types
of training to improve your fitness.
The training method you select has a
significant impact on training
outcomes.

33 TRAINING METHODS 2023

 The same activity or exercise is continued over
an extended period, with endurance the usual
objective. For example you choose jogging as an
exercise and you do it every day for as long as
your body can. (e.g. running, biking, swimming
and rowing)

CONTINUOUS TRAINING
 It uses a number of different exercises at assigned
stations. This method let you mix exercise of different
intensities or specifications. Example, after warming up
you chose to focus on your abs and after a minute is butt
exercise and another minute for arms. Use different
equipment with different mass in different allotted time.

CIRCUIT TRAINING
 Alternates short bursts of high intensity exercise with
periods of rest. The purpose of this training is to push
the body to a higher level of fitness. It needs periods of
rest because it will strain the muscle if not and that’s the
least a person would like to happen. Example here is
weights training.

INTERVAL TRAINING
 PRINCIPLES OF TRAINING

INDIVIDUAL ADAPTATION/USE REVERSIBILITY/DISUSE OVERLOAD

DIFFERENCES

PROGRESSION SPECIFICITY RECUPERATION/RECOVERY VARIATION

INDIVIDUAL
DIFFERENCES
This principle states that people
vary in their ability to develop
fitness components (Robbins,
Powers and Burgess, 2002).

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ADAPTATION/USE
This is the principle that
emphasizes the body’s
increasing ability to cope up
with the load being brought
about by the training program.

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REVERSIBILITY/
DISUSE
This is the principles that states that
changes occurring with exercise are
reversible and if a person stops
exercising, the body will de-condition and
adapt to the decreased activity (Robbins,
Powers and Burgess, 2022)

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OVERLOAD
The most basic of all training
principles, the Overload
principle states that doing
more than normal is necessary
if benefits are to occur (Corbin
and Welk, 2006)

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PROGRESSION
This is the principle that indicates the
need to gradually increase overload to
achieve optimal benefits (Corbin and
Welk, 2006). This means that there is
a gradual increase in the training load;
hence, there is progress.

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SPECIFICITY
This is the principle that states
that only the muscles or body
systems being exercised will
show beneficial changes
(Robbins, Powers and Burgess,
2022)

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RECUPERATION/
RECOVERY
This is the principle that states that
the body requires recovery periods
between exercise training sessions
in order to adapt to the exercise
stress (Powers and Dodd, 1996).

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RECUPERATION/
RECOVERY
To be more specific, an exercise
should allow the body to have at
least 1-2 days of rest (Powers and
Dodd, 1996)

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VARIATION
This is a principle that gives
consideration to maintaining the interest
of exercising individual. Training should
be accomplished in various ways because
once training becomes repetitious to an
individual, the tendency is to feel bored
that could lead to losing of interest and
motivations.

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