N OR T H WE S T E R N U NI V E R S I T Y , I NC

Laoag City, Ilocos Norte

FITNESS TRAINING
Fitness training is a combination of regular physical exercises
and a healthy diet. Besides giving you the body you want,
fitness training also prolongs your life and provides you with
some mental benefits

PATHfit 2: FITNESS TRAINING

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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

FIVE ELEMENTS TO BE CONSIDERED:

 Aerobic Exercise- heart and lungs

 Strength Training- muscles
 Core Exercise- stamina and back part of the body
 Balance Training- balancing
 Flexibility- stretching, bending, extending (warm up)

METHODS OF TRAINING
1. INTERVAL - speed
2. TEMPO / CONTINUOUS - stamina
3. CIRCUIT - endurance
4. WEIGHTS - strength
5. PLYOMETRIC – speed, strength and endurance

PATHfit 2: FITNESS TRAINING

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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

1. INTERVAL TRAINING
• It is a type of physical training that involves bursts of high-intensity work
interspersed with periods of low- intensity work. The high-intensity periods
are anaerobic exercise, while the recovery periods may involve either
complete rest or an activity of lower intensity.
• Interval Training is particularly for team game players, as it consist
of short bursts followed by slow walking or stopping
• Combination of slow and fast exercises that involves speed
• Interval means space of time with periods of two events
• 1-3 minutes needs to be recover

Types of Variations

 "Walk-back sprinting“
 prints a short distance (100 to 800m), then
walksback to the starting point (the recovery
period).
 Walking is the interval that needs to use

 Fartlek training (means 'speed play')

 Consists of distance running "anywhere" with bursts
speed at irregular points and recover for a few minutes.
PATHfit 2: FITNESS TRAINING
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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

 Any kind or type of exercises need to use

2. Tempo/continuous Training

 It is a steady run of moderate to long distance that's

performed at a moderate to moderately hard pace.
 It could start with brisk walk or slow jog initially and
eventually maintaining a constant pace for a distance.
 In continuous training the athlete does not stop
training.
3. CIRCUIT TRAINING
 A form of conditioning combining resistance
training and high-intensity aerobics.
 RESISTANCE TRAINING - muscles
training which involves using different training
equipment
 It is designed to be easy to follow and target
strength building, cardiovascular fitness
and muscular endurance (SCM).
 An exercise "circuit" consisting of various stations. The
rest time between each station is short.
 When one circuit is complete, rest for 1 to 3 mins and
begin the first station again.
PATHfit 2: FITNESS TRAINING
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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

 Each station needs to do the exercise 1 minutes

and 30 seconds

4. WEIGHTS TRAINING
 Weight training is a type of strength training that
uses weights for resistance. It challenges your muscles by
providing a stress to the muscle that causes it to adapt and
get stronger.
 It can be performed with free weights, such as
barbells and dumbbells, or by using weight
machines.

5. PLYOMETRIC TRAINING
 Plyometrics or "plyos" are a type of exercise
designed to produce fast and powerful
movements.
 It is a form of power training that enhances
powerful and explosive reaction of an athletic through
powerful muscular contractions during rapid
movements.
 The combination of speed and strength = power.

PLYO BOX- training equipment use in this training .

PATHfit 2: FITNESS TRAINING
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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

- box shape and made of wood

F.I.T.T
• F stands for Frequency
• I stands for Intensity
• T stands for Time
• T stands for Type
PRINCIPLE OF EXERCISE

 F: Frequency is the number of times you exercise each

week. Measure days per week. 4-5 days is the best
for frequency.

 I : Intensity is how hard you are working while you are

exercising. Catergories of Intensity: LOW, MODERATE
PATHfit 2: FITNESS TRAINING
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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

and HIGH

 T : Time is the total amount of time that is

spent exercising in one session. Refers to the
duration of an exercise

 Expert: 150 minutes per day

 Normal: 75 minutes per day

 Usual: 15- 30 minutes in 4- 5 days

 T : Type is any kind of exercise need

to undertake depends on your body.

PATHfit 2: FITNESS TRAINING

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 N OR T H WE S T E R N U NI V E R S I T Y , I NC
Laoag City, Ilocos Norte

MODULE ACCOMPLISHED!! :)
Best,
Ma’am LIZ

PATHfit 2: FITNESS TRAINING

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