TRAINING PRINCIPLES

TO MAINTAINING
HEALTH-RELATED
FITNESS
 “Knowing is not enough; we
must apply. Willing is not
enough; we must do.”
- Johann Wolfgang von Goethe
The Principles of
Training
 Principle of Overload
• This principle states that the only
way to gain health benefit
through physical activity
involvement is to place a higher
demand on the body to exert
more effort than it normally does.
Principle of Progression
• This principle explains that the
level of the intensity of your
exercise should be increased
gradually.
Principle of Specificity
• This principle explains that a
specific type of exercise brings
about specific benefit.
FITT Principle
• Frequency
• Intensity
• Time
• Type
Determining Intensity
and Physiological
Indicators
1. Target Heart Rate (THR) zone
of 60 to 80 percent
• The THR zone recommends attaining
60 to 80 percent of your maximum
heart rate (HR ) to bring about
max

cardiorespiratory fitness benefits. Those

who just started a fitness program may
aim for 40 to 50 percent of their HRmax.
 Procedure:
• You need to get your HRmax and resting
heart rate HRrest.
• Subtract your age from 220.
Example:
• So, if my age is 22 I can assume
that my HRmax is 198 (220-
22=198).
• To get the upper and lower ends of
your THR, multiply your HRmax,
which is 198, by 60 percent to get
the lower end of your THR zone and
by 80 percent to get the upper end.
• (198 x 0.60 = 118.8, and 198 x 0.80
= 158.4)
• The THR zone of 22-
year-old is 118.8 to
158.4 beats per minute.
 2. Karvonen Method
• This method is a more accurate way of
finding out one’s THR zone. The formula
to finding your THR range using this
method:
THR range = (HRmax - HRrest)
x percent intensity + HRrest
 Procedure:
• The procedure below is for the same 22-year-old individual with an HRrest of 60
who wants to work out at a THR zone of 60-80 percent.
1. Find the HRR, which gain is HRmax - HRrest, or 200-60=140
2. Find the low end of your THR. Multiply the HRR (140) by percent intensity (60
percent) to get 84.
3. Add 84 to the HRrest (60 beats per minute) to get 144 beats per minute. *Same
computation to get upper end of the THR.
4. Multiply 140 by 80 percent (140 x 0.80 = 112)
5. Add 60 to 112 to get 172 beats per minute

Answer:
THR range = 144 to 172 beats per minute
 3. Borg Rating of Perceived
Exertion (RPE)
• Another way to determine intensity during
cardiorespiratory exercise is through perceived
exertion. The Borg Rating of Perceived scale was
designed to allow exercisers to use a rating on
how they are feeling during an activity, taking into
account personal fitness, general fatigue, and
environmenta factors.
Cardiorespiratory
Fitness FITT
Guidelines
• One must burn up to 150 to
400 calories in a week in
physical activity in order to gain
significant benefits in
cardiorespiratory fitness.
Goal Setting
• When one identifies what he or she wants to
attain, he or she can plan the best course of
action with the target goal in mind.
• One can design a more goal-specific plan if he
or she knows what the main objective really is.
• Having a specific goals means having a
reference point as two where one is in his or
her quest to attain the ultimate objective(s).
• Well-thought-of goals serve as motivation.
Goal Setting the
SMART WAY
 • Specific
• Measurable
• Attainable
• Realistic
• Timely
Types of Goals
• Product goal
• Process goals
 Designing your
Fitness Program
1. Define your
personal needs
 2. Evaluate your
program selection
3. Set clear goals
 4. Organize your
program and put in
writing
5. Keep a record and
evaluate your fitness
program
 ANY
QUESTIONS?