CENTRAL PHILIPPINES STATE UNIVERSITY

San Carlos Campus

San Carlos City, Negros Occidental

ACTIVITY #2
LESSON 1-FITT Principle

Part I: (15pts.)

Name: Keanne R. Carpina Course: BSED MATH Year &

Section: 1-B

LET’S DO IT!

Direction: Identify the following. Write F for frequency; I for intensity; Ti for time and Ty for type.
Write your answer on the space provided.

I
1. Swimming
Ti
2. 2 mins
I
3. Biking
Ti
4. 1 mile
Ti
5. 3 set/ minute
F
6. Three times a week
Ti
7. 1 mile/ 5 minutes
F
8. Every morning
Ty
9. jogging
Ty
10. calisthenics
Ty
11. core exercise
Ti
12. 5 minutes
Ty
13. Circuit training
Ti
14. 5 punch/ 3 seconds
 CENTRAL PHILIPPINES STATE UNIVERSITY
San Carlos Campus
San Carlos City, Negros Occidental

Ti
15. 1 km run

Part II: (15pts.)

LET’S DO IT!

Direction: Create a training program by completing the FITT template below.

ENDURANCE STRENGTH FLEXIBILITY

Frequency
Exercise 1-2 times per Cycling 1-2 times per Daily stretching
(How often?)
week week

Intensity
Train a 50-80 % of 50-70% of max 2 sets Stretch muscles and
(How hard?)
Target heart rate of 9-12 repitition leg beyong it's normal
length

Time
1 hour per session It's about 30 to 60 Stamping leg for 30-60
(How long?)
minutes minutes

Type
Any aerobic exercise Resistance training Anaerobic exercise
(Exercise
that can achieve your biking.stamping leg such as biking for one
Choices?)
target goal. hour
 CENTRAL PHILIPPINES STATE UNIVERSITY
San Carlos Campus
San Carlos City, Negros Occidental

ACTIVITY #3
LESSON 1-Principles of Training Exercise

Part I: (20pts.)

Name: Keanne R. Carpina Course: BSED MATH Year &

Section: 1-B

LET’S DO IT!

Direction: Write TRUE if the statement is correct. If the statement is wrong, write FALSE and
underline the word(s) that make the statement incorrect.

TRUE 1. If you’re training for weightlifting competition, it’s no use going swimming every
day.

TRUE 2. In terms of type of training, specificity should be based on the principle of moving
from easy activities to difficult ones.

FALSE 3. For aerobic activities, such as running, overloading means increasing the speed,
distance, or intensity—although only one at a time.

TRUE 4. Studies have shown that even after one week of inactivity, there is evident loss in
performance.

FALSE 5. Difference in genetics, age, experience, body size, and health status can all
affect the outcomes of a workout.

Direction: Answer and analyse the following:

1. What is the difference between specificity and individuality? Cite example(s).

 CENTRAL PHILIPPINES STATE UNIVERSITY
San Carlos Campus
San Carlos City, Negros Occidental

Answer: Specifity is all about specifying object if is true and clearly while individuality is the
quality it the character of a particular person or things that he/she distinguishes them from
others of the same kind especially when it iastrongly marked,,They are they same meaning but
difference in other objects or things.

2. When could overload principle be a disadvantage?

Answer: The disadvantage of overload principle is the cause of injuries and some things happen
maybe dangerous because you are too quickly fast when doing some things in life and that's
called overtraining but through that way your time will not be wasted because you're so fast ind
doing some things.

3. Explain how the fitness principles of progressive, overload and specificity apply to flexibility.

Answer: It apply to flexibility because in person inciples of overload you're too fastin doing
things in life and your body will move fast and flex more,all principles have a advantage and
disadvantage in life because there is principle who help ourbody to become faster.

Part II: (15pts.)

LET’S DO IT!

Direction: Analyse the following and identify what principle of exercise is referred by each
situations. Write your answer on the space provided below.

1. Janice started her running program by running one mile, and each week she added one-half
mile until she reached running five miles.
 CENTRAL PHILIPPINES STATE UNIVERSITY
San Carlos Campus
San Carlos City, Negros Occidental

2. Kim gets busy on her work that she doesn’t train as often as she used to. Her body started
to lose its fitness gained in those few weeks where she was exercising 3-4 times a week.
3. Shein is walking and cycling with a friend, and doing exactly the same amount of training
with hers, but Sheins’ friend gets fitter faster than her.
4. Mark is a football player and his goal is to improve upper body strength, he would continue
to increase training weight loads in upper body exercises until his goal was achieved.

5. Rachel wanted to increase the strength of her biceps, so she uses weights or resistance and
do some bicep curls.

Answer:

1. Principle of progression
2. Principle of reversibility
3. Principle of individuality
4. Principle of specificity
5. Principle of overload

Direction: Identify what principle of exercise the statements referred to. Write your answer on
the space provided.

Principle of specificity 1. In order to improve, athletes must continually work harder

Principle of specificity
Principle of overload
Principle of individuality
as they their bodies adjust to existing workouts.
2. This is all about the need to gradually increase the workload
that you put your body through.
3. The stresses that are applied to the body in training must be
the same as those experienced in your chosen sport or
adventure.
4. This is a crucial principle, the fundamental fact that
everyone is different. Everyone responds to training in a
different way.

Principle of reversibility
Principle of overloading
Principle of reversibility
Principle of progression
Principle of specificity
5. Is a concept that states when you stop working out, you lose
the effects of training.
6. An exercise must become more challenging and
rigorous over the course of a training program in
order to continue to produce results.
7. An athlete can lose the effects of training when they stop,
and can gain the effects when they begin to train again.
8. Is all about small increments. The safest approach is to
increase your weekly activity by no more than five per cent.
9. It derives from the observation that the adaptation of the
body or change in physical fitness is specific to the type of
 CENTRAL PHILIPPINES STATE UNIVERSITY
San Carlos Campus
San Carlos City, Negros Occidental

training undertaken.
Principle of individuality 10. Maintains that no two individuals will benefit from exercise
exactly the same way physically or psychologically.

THANK YOU AND GOD BLESS!

Prepared by:

JESSEL ANN L. HERNANDEZ, LPT