EXERCISE PROGRAM

DESIGN
What is Exercise Program?
A program detailing a range of physical exercises and the amount of
time each exercise should be performed, used especially
in gymnasiums, where they are typically tailored to individuals' needs.
Are there guidelines to help me improve
my fitness level safely and effectively?
Fitness standards are higher than health standards. People can get fit
by becoming more active. However, you need to practice caution
because doing More is not exactly doing it RIGHT. There are safe and
effective principles of exercise training that can help you improve and
sustain your improvements while avoiding injuries. The following
principles are important in designing an exercise program.
PRINCIPLES OF EXERCISE TRAINING
• Principle of Overload
The principle of overload states that the body must work harder than it is
used in order for it to adapt. It implies that exercise is a controlled form of
stress that will stimulate the body to become stronger.
• Principle of Progression
The principle of progression states that the body should experience a
gradual increase in workload. If the principle of overload asks “How hard?”
then the principle of progression asks “How soon?” The body will get
injured and experiences a workload that is too hard and soon. The body
should be given ample time to recover and get used to the new workload.
• Principle of Specificity
The principle of specificity states that the body will adapt specifically to the workload it
experienced. It implies that improvements in fitness levels will be limited to the
activities that one is performing. The application of this principle is not only on the
movement or activity performed but to the intensity at which it is performed. 
• Principle of Individuality
The principle of Individuality states that no two persons are the same and their rate of
adaptation to the same workload differs. This principle emphasizes the need to create
an exercise program that is individual-specific. All individuals have different goals,
fitness attributes, lifestyle, and nutritional preferences. 
• Principle of Reversibility
The adaptations that take place as a result of training are all reversible. While an
exercise program requires rest for the body to recover, too much rest may be
counterproductive. The principle of reversibility is another way of stating the principle
of disuse. If your energy systems are not utilized. They deteriorate to a level that
matches your level of activity. It indicates that disuse or inactivity results in a loss of
benefits achieved in overloading.
What is the first step in designing an
effective exercise program?
1. Write short-term and long-term goals – A short-term goal is
something that can be achieved in 6 to 8 weeks while a long-term
goal is something that can be achieved in 6 months or more. A long-
term goal is usually made of several short-term goals that build on
each other.
2. Set realistic goals – It is important that goals are attainable in the
given period. Review your current fitness level and decide on
modest gains. You can also your teacher or friends who exercise for
a possible goal. This will keep you from getting frustrated.
3. Write specific goals – Write a goal for each fitness component
instead of writing a general one (e.g., climb four flights of stairs
without getting tired instead of improving fitness level). A specific
goal helps you focus on what has to be done.
4. Write a fitness contract – A fitness contract is a concrete
commitment. It is a visual reminder of the goals you have identified
and it strengthens your resolve to keep your exercise program. It
makes you accountable for the consequences of your actions.
How do I evaluate my fitness level?
There are several basic tests that can be performed to evaluate health
related-fitness level. A word of caution: make sure to seek medical
clearance and follow safety precautions (e.g., doing a warm-up,
wearing proper attire) before performing these tests.
One Mile Run – The one-mile run is a popular test to assess
cardiovascular endurance. It is easy to administer because it requires
minimal-equipment and supervision.

One Minute Push-up – The One Minute Push up test assesses the
muscular fitness of the muscles in the upper torso. The goal of the
students is to perform the most number of correct repetitions in one
minute.

One Minute Curl-up – The One Minute Curl-up test aims to assess the
muscular fitness of the muscles in the abdominal area. The goal of the
student is to perform the most number of correct repetitions in one
minute.
Sit and Reach – The sit and reach test evaluates the flexibility of the hip and
hamstring area. The goal of the student is to reach forward by bending the
trunk. The test should be performed with another person who will check the
form and record the score in every trial.

Body Mass Index – The body Mass Index (BMI) is a widely accepted tool to
evaluate body composition. The score reflects how heavy the person is,
relative to his/her height. Two measurements need to be taken to compute
the BMI: height and weight. Convert the height measurement into meters and
the weight into kilograms. Divide the weight by the square of the height to
obtain the body mass index (kg/m2).

Waist Girth – The waist girth is an important tool to assess the relative amount
of fat in the abdominal region. The tape measure is positioned around the
abdominal region, level with the navel.
FITT PRINCIPLE
What are the factors that should be considered when designing a
personal fitness program?
The FITT principle is an acronym for Frequency, Intensity, Time, and
Type. These are the key factors in designing an exercise program that will
address the current fitness level, provide means to overload the body,
and trigger positive adaptations. These variables can be modified
occasionally to consistently challenge the body to become stronger. It is
important to remember that increasing the workload should be done
one variable at a time to prevent chronic injuries or overtraining. The
proposed recommendations are conservative to reduce the likelihood of
injury and encourage the adoption of an active lifestyle.
Factor Definition Exercise Intensity Time

Frequency Number of sessions in a week Aerobic Heart rate, RPE, Elapsed time,
Talk Test Distance

Intensity Difficulty level of the exercise or

work demand

Resistance Percent of 1RM Repetitions, Sets

Time Duration or distance covered in

an exercise session
Flexibility Tightness, Elapsed Time
Discomfort

Type Mode of exercise or activity

Why is movement screening important? How can
it evaluate muscle weakness and imbalance?
Repetitive movements performed over time can alter the normal
movement pattern of an individual. It will result in movement
inefficiency and muscle occurs when the muscle pairs have different
strengths or if the muscles surrounding the joints are tight. A muscle
imbalance will eventually lead to chronic musculoskeletal injuries.
Movement screening can be used to evaluate the presence of muscle
imbalance. Movement patterns like squats, lunges, trunk rotation, and
push-ups can show a neuromuscular deficiency. The following are
examples of these movements patterns for you to try.
Squats – It is a multi-joint movement that has the ability to show a
neuromuscular deficit in the core muscles and the lower extremity
muscles.
Lunge – It is another movement that evaluates movement stability and
a neuromuscular deficit of the lower extremities. It can also show if an
individual has poor flexibility as well as balance problems.
Trunk Rotation – is a common movement in many sports that involve
throwing. Throwing movements push the center of gravity of the body
outside of the normal region and forces the deep abdominal muscle to
counterpart the displacement.
Push-up – is a basic exercise that evaluates the strength of the arms
and abdominal muscles as well as the flexibility of the shoulder joint.
PARTS OF AN EXERCISE PROGRAM
Why is it necessary to include a warm-up and a cool down in an exercise
routine?
An exercise workout has three components: warm-up, exercise load and cool
down. The exercise load is a programmed activity that would elicit beneficial
adaptations when performed regularly. A warm-up is essential prior to actual
workload as it prepares the body for more strenuous activity. It increases in
lactic acid accumulation. Many researchers reported higher muscular output
when the body and muscles are warm. Lastly, a good warm-up prepares the
heart, muscles, and joints for the succeeding activity by increasing the
transmission rate of nerve impulses and decreasing joint stiffness. The
cooldown will help your body move from the exercise state to a resting state. It
brings your heart rate and blood pressure back to normal ranges decreasing
the possibility of cardiovascular complications.
Why are dynamic stretches better than
static stretches during warm-up?
Flexibility exercises increase the range of motion by lengthening the
muscle and tendons surrounding the joint. There are different types of
stretching exercises. Dynamic stretches are flexibility exercises that
emphasize the active range of motion and are performed without
holding the joint for a period of time. On the other hand, static
stretches are exercises that hold the joint in a stationary position for a
period of time. Dynamic stretches are better performed during warm-
up because the movement keeps the muscles warm whereas static
stretching will lower muscle temperature because the exercise is
stationary.
What activities are performed during the
cool-down?
Recovery is just as important as the workload because, during this
period, the body starts to make microscopic changes essential for
adaptation. Recovery starts at the cool down. A well-planned cool
down can quickly clear the by-products of muscle contraction as well as
replenish the energy and oxygen stores used during the workout. It is
important to allot time for this part of the training session. A good cool-
down routine takes around 10 minutes. The routine should include
performing a multi-joint activity that is low in intensity.