LESSON 3: EXERCISE

VARIABLES AND
PRINCIPLES 
(Individuality, Specificity, Progression,
Overload, Adaptation, Recovery, Reversibility,
Warm-Up, Cool Down)
 7 Principles of Exercise and
Sport Training
• Individuality
• Specificity
• Progression
• Overload
• Adaptation
• Recovery
• Reversibility
Individuality
Everyone is NOT created equal from a physical
standpoint. Everyone is different and responds
differently to training. Some people are able to
handle higher volumes of training while others may
respond better to higher intensities. This is based
on a combination of factors like genetic ability,
predominance of muscle fiber types, other factors
in your life, chronological or athletic age, and
mental state.
Specificity
• The Specific Adaptations to Imposed Demands
(SAID) affirms that the body will improve its
performance of a specific exercise over time.
• Improving your ability in a sport is very specific.
Progression
• To ensure that results will continue to improve
over time, the degree of the training intensity
must continually increase above the adapted
work load.
Overload
• The overload principle is one of the seven big
laws of fitness and training. Simply put, it says
that you have to gradually increase the intensity,
duration, type, or time of a workout progressively
in order to see adaptations.
Adaptation
• Over time the body becomes accustomed to
exercising at a given level. This adaptation results
in improved efficiency, less effort and less muscle
breakdown at that level.
Recovery
• The body cannot repair itself without rest and
time to recover. both short periods like hours
between multiple sessions in a day and longer
periods like days or weeks to recover from a long
season are necessary to ensure your body does
not suffer from exhaustion or overuse injuries.
Reversibility
• The benefits of training are lost with prolonged
periods without training.
FITT PRINCIPLE
FITT PRINCIPLE
The FITT Principle (or formula) is a great way of
monitoring your exercise program.
• Frequency: refers to the frequency of exercise
undertaken or how often you exercise.
• Intensity: refers to the intensity of exercise
undertaken or how hard you exercise.
• Time: refers to the time you spend exercising or
how long you exercise for.
• Type: refers to the type of exercise undertaken or
what kind of exercise you do.
PHASES OF EXERCISE
A. Traditional Exercise Phase
• PHASE 1: Warm-up
• PHASE 2: Conditioning
• PHASE 3: Cool-down
B. Evolving Exercise Phases
• PHASE 1: Warm-up
• PHASE 2: Conditioning
• PHASE 3: Cool-down
• PHASE 4: Stretching
a. Removes soreness
b. Improves mobility
  C. Modern Exercise Phases
• PHASE 1: Warm-up
• PHASE 2: Dynamic Stretch
• PHASE 3: Conditioning
• PHASE 4: Cool down
• PHASE 5: Static Stretch

*Proper Work out Routine

Warm-up
• Preparing your body for the activity of the
conditioning part of your workout.
Conditioning (or the activity/exercise itself)
• It is when you perform the exercise that produces
fitness benefits: calorie burning, building
endurance, or muscle strengthening. 
Cooldown
• Cool down is bringing the body back to its
relaxed state gradually from a super active state.

Benefits from cooling down.

• The most important benefit is that it reduces the
adrenaline (the ‘action’ hormone) in the body.
• It facilitates removal of waste products from the
muscles which prevents muscle spasms and
cramps
2 TYPES OF STRETCHING 
(Static and Dynamic Stretching)

What is the difference between dynamic and

static stretching?
• Dynamic stretching is a strategy used to improve
mobility while moving through a range-of-
motion, often in a manner that looks like the
activity or sport that is going to be performed. 
• Static stretching is holding a stretch without
movement, usually only at the end-range of a
muscle.
What must first Static or Dynamic stretching?
 ACTIVITY #3
• PHYSICAL ACTIVITY LOG
 Measuring exercise intensity using the exertion
rating scale
This method is based on Level Exertion Physical signs

observing your body’s 0 None None

physical signs during 1 Minimal None

2 Barely there Sensation of

physical activity, including movement

increased heart rate, 3 Moderate Stronger sensation

of movement
increased respiration or 4 Somewhat hard Warmth or light
breathing rate, increased sweating

sweating, and muscle

5 Hard Sweating

6 Harder Moderate sweating

fatigue. To keep within a 7 Very hard Moderate sweating,
moderate intensity, aim to but can still talk

experience the exercise 8 Extremely hard Heavy sweating,

can't talk

signs 3–7 in the chart 9 Maximum effort Very heavy

sweating, can't talk
below. 10 Maximum effort Exhaustion
https://www.betterhealth.vic.gov.au/health/HealthyLiving/exercise-intensity