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 skeletal muscles to get
stronger, additional load must be added
and greater load exerted than what was
used to
PRINCIPLE OF PROGRESSION

• it is the 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 suggest that overloading

must specifically train a
desired body part for it to
improve
PRINCIPLE OF REVERSIBILITY

• development of muscleswill take place if

regular movement and execution is done, and
if activity ceases, it will be reversed. this
shows that benefit and changes achieved
from overload will only last if training is
continous.
• the effect of training is lost if the training is
discontinued
FITT PRINCIPLE

My target heart rate

1. get the maximum heart rate
MHR = 220 - (your age)
MHR = ____________
2. Determine heart rate reserve
HRR = MHR - RHR (resting heart rate)
HRR = _________
3. Take 60% and 80% of HRR
a. 60% X HRR = ______________
b. 80% X HRR = ______________
4. Add each HRR to Resting Heart Rate to obtain the target
heart rate
4a. 60% HRR +RHR = _______ beats per minute
4b. 80% HRR +RHR = _______ beats per minute

Therefore, your target heart rate is 4a to 4b beats per minute

describe the activity Walking around for 5 Brisk walking for 4 3 minute jump jacks
w
based on the following minutes minutes

how are you feeling?

how is your breathing?

how is your sweat?

how is your talking ability

Reflection:

• 1. Which among the three is

considered:
• A. Light activity: _________________
• Why: _________________________
• B. Moderate activity: ________________
• Why: __________________________
• C. Vigorous Activity: _______________
• Why: ___________________________