THE PRINCIPLES

OF PHYSICAL
ACTIVITY
 1.OVERLOAD PRINCIPLE
 This is the most basic principle that indicates doing “more than normal”
for improvement to happen.
 PRINCIPLE OF PROGRESSION.

 It is a gradual increase in exerting effort or load that is done

not too slowly, nor too rapidly.
PRINCIPLE OF SPECIFICITY
This suggests that overloading must specifically train a
desired body part for it to improve.
 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 benefit and changes achieved from overload
will last only if training is continuous. The effect of training
is lost if the training is discontinued.
 THE FITT PRINCIPLE OF PHYSICAL ACTIVITY
Frequency
 The frequency of exercise refers to number of times a physical activity is done in each
week.
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.
Time
 Is the duration or the length of session of a physical activity. It is inversely related to
Intensity since the more intense a work is done; the shorter time it is performed.
Type
 Refers to the type of exercise undertaken or what kind of exercise you do.
 Dehydration, Sweating,
Thirst; Overexertion or
Overtraining, Hyperthermia,
Hypothermia
 DEHYDRATION

 When you’re busy, you may forget to take regular hydration breaks. This can lead to dehydration,
which occurs when your body loses more water than you take .
 To avoid dehydration, make sure you:
 Drink enough water and other fluids
Replenish electrolytes lost through sweat with sports drinks or enhanced water
Use a damp cloth to lower your body temperature and reduces sweating
Avoid drinking heavily caffeinated, alcoholic, and sugary beverages, especially when you’re
working out or exerting yourself.
 OVEREXERTION
Occur when you push yourself too hard
physically.
 OVERTRAINING

 These types of injuries are usually caused by repetitive

motion, such as typing, lifting heavy objects, or working in
an awkward position.
To avoid physical overtraining:
 practice good posture
lift lighter loads and use proper lifting techniques
take frequent breaks from physically repetitive and challenging activities
include strength training and stretching in your regular exercise routine
know and respect your body’s limits
 Sweating

Is a bodily function that helps regulate your body temperature.

Also called perspiration, sweating is the release of a salt-based fluid
from your sweat glands.

To make yourself more comfortable and minimize your sweatingg:

 Wear several light layers of clothing that allow your skin to breathe.
 Remove layers of clothing as you heat up.
 Wash dried sweat off of your face and body for optimum comfort.
Drink water or sports drinks to replace fluids and electrolytes lost through sweating.
Apply an underarm antiperspirant or deodorant to reduce odor and control sweating.
Remove foods from your diet that increase your sweating.
Hyperthermia
 It refers to several conditions that can occur when your body’s heat-
regulation system can’t handle the heat in your environment.
 HYPOTHERMIA
Is caused by prolonged exposures to very cold temperatures. When exposed
to cold temperatures, your body begins to lose heat faster than it's produced.