The Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing “more than normal” for
improvement to happen. In order for the skeletal muscles to get stronger, additional load must be
added and exerts greater than load what was used to.

Principle of Progression. It is a gradual increase in exerting effort or load that is done not too
slowly, nor too rapidly. This principle aids safe and effective results.

Principle of Specificity. This suggests that overloading must specifically train a desired body part
for it to improve. For example, cardiovascular fitness may only improve flexibility to a small degree,
and so jogging and running will not be a part of the exercise program for developing flexibility.
Instead, select exercises with emphasis on stretching out the muscles and joints. Use the appropriate
type of exercise that directly improves your target muscle

Principle of Reversibility. Development of muscles will take place if regular movement and
execution is done, and if activity ceases, it will be reversed. This shows that benefits and changes
achieved from overload will last only if training is continuous. The training effect is lost if the
training is discontinued

ACTIVITY 1: Aim High, Stay Fit!

A boy (shown below) joined a mountain hiking for three years as a preparatory experience to
his dream of trying mountaineering. Based on his 3-minute step test, his normal heart rate is 72
bpm, working heart rate is 130 bpm, and his recovery heart rate is 80 beats per minute. His weakest
component is muscle strength, and his strongest component is cardiovascular endurance. How can
we create a fitness plan considering his physical state?
Mountaineering, also called mountain climbing, is attaining the highest points in
mountainous regions. It is a group activity, with each member both supporting and supported
by the group’s achievement at every stage. mountaineering | Definition, History, Equipment,
& Facts | Britannica
Mountaineering is divided into many sub-categories which include hill walking, traditional
and sport rock climbing, ice climbing and alpinism or winter mountaineering.

mountaineering - Bing images

Equipment
Basic mountaineering gear would include a day backpack, water purification bottle, food,
rain jacket, first aid kit and a head torch. Mountaineering | What Is Mountaineering And
What Equ... (mpora.com). Depending on the case, mountaineering may involve using
technical

equipment and combining a series of related skills like scrambling, climbing, glacier travel, ice
climbing or mixed climbing. This sport is more physically challenging than mountain hiking.
Mountaineering rope
Harness designed for mountaineering
Mountaineering helmet (to protect from rockfall)
Carabiners
Belay device
Crevasse rescue equipment
Mountaineering boots
Camping items: 4-season tent, sleeping bag (check climate conditions), backpack
Crampons
Ice axes
Mountaineering gloves
Mountaineering Equipment - Bing images

The skills you need for mountaineering:

- leadership skills
- navigation skills
- communication skills
- survival skills
- climbing skills
ww.skillsyouneed.com/rhubarb/mountaineering-
skills.html

Mountaineering requires more than athleticism and technical climbing skill. You must
commit more time and energy to complete a mountaineering climb, and you must be
prepared for some hardships, discomfort and possible dangers along the way, such as falling
rock, falling ice, avalanches and falls into crevasses. Getting Started Mountaineering | REI
Expert Advice | REI Co-op. Mountaineering is mostly practiced in groups: teamwork and
support are very important parts of the activity. What is Mountaineering? Equipment, Best
Season, Top Spots - Explore-Share.com (explore- share.com)
According to Coley Gentzel, AAI Program Coordinator and Denali guide in
mountaineering, these are the important things to remember when engaging in training
programs:
● Start gradually.
• Don't push it, if you have prolonged soreness.
• Stop and get an exam if you sense an injury.
• Make sure you drink a lot of fluids (water or exercise drink mix) before,
during, and after your sessions.

The following is Gentzel’s overview of what must be included in the training program:
1. Timing: when to start training, and summary of the timeline of training
 2. Outside Activities: activities for when you can get outside (during the week or
on the weekends)
3. Inside/Gym Activities: gym and cardio exercises for during the work week
and when you can't get outside; some discussion of weights, repetitions, and
strategy
4. Sample Weekly Schedule and thoughts on Rest Days
5. Goals and Targets
6. A Quick Note on Diet
7. Considering your Goal
8. Results, Analysis, and Conclusion

Examples of outdoor and indoor activities Gentzel proposed:

Outdoor:
- hiking
- stairs
- mountain biking
- climbing
- swimming
- road running
- trail running

Indoor:
Bench Press: Your typical weight bench and bar
- Incline Bench: Bench Press on an inclined bench
- Decline Bench: Bench press on a declined bench
- Dips: Tricep dips either on a machine or dips bar.
- Tricep Extensions: Sitting extension over your head with dumbbells
- Tricep Pull-Downs: Standing tricep extensions pulling from face level to waist level
- Ab Crunches: sit-up bench at incline
- Leg Raises/Crunches: Lift your legs either bent or straight legged to waist level.
- Calf-Raises: Using squat rack
B. Discussing new concepts and practicing new skills
#2 The FITT Principle of Physical Activity
Frequency
The frequency of exercise refers to the number of times a physical activity is done in each
week. According to the American College of Sports Medicine guidelines, it is recommended
to exercise 3-5 days per week and for more optimal results, exercise can be done on most
days of the week with a combination of light-moderate-vigorous activity.

Intensity
The rate at which the activity is performed is called Intensity. It is also referred to as the
magnitude of the effort required to perform an activity or exercise. It describes how easy or
how hard a person has to work in a certain activity, and it varies from one person to another.
The determination of intensity depends on some individual factors such as exercise
experience, relative level of fitness, and needs of fitness.
Type
The type of activity is determined by following the principle of progression and specificity.
To attain a higher level of fitness, select the type of physical activity that challenges the body
to accept an increase of work and that answers your need.

Time is the duration or the length of a physical activity. It is inversely related to Intensity for the
more intense a work is done, the shorter time it is performed.
 Activity 1: Based on your current height, weight, and body mass index. Using short bond paper accomplish the form
below.

Frequency Intensity Time Type

Activity 2: In a short bond paper kindly create a poster of your most memorable sporting event or recreation that you
had experienced.
Criteria Excellent Good Fair NI
Design and The The poster is attractive in terms The The poster is
Layout poster is exceptionally attra of design, layout, and neatness. poster is accepta poorly designed and
ctive in terms bly attractive tho the layout
of design, layout, ugh layout is cluttered.
and neatness. is cluttered.
10 8 5 2
Graphic All graphics are related All graphics are related to the topic All Graphics do not
Relevance to the topic and make it and most make it easier graphics relate to relate to the topic
easier to understand. to understand. the topic.
10 8 5 2

Activity 3. Attached your narrative in a

½ sheet of paper regarding the most
memorable sporting / recreational
event you had experienced.