Lesson 2

Exercise Programming

Physical Education
MAPEH

1
Learning Targets

At the end of this lesson, the learners should

be able to do the following:
• Define exercise programming.
• Identify the basic steps in starting an exercise program
and the training guideline with the FITT (frequency,
intensity, time, and type) principles.
• Prepare an exercise program.

2
RECHARGE

RUNNING IS A BASIC ACTIVITY TO START THE HABIT OF

EXERCISING.

3
 INSTRUCTIONS
• Look at the different barriers to
physical activity presented.
• Raise your hand if you have ever
experienced that barrier.
• Tally the number of hands raised for
each barrier on the board.
• Some volunteers will share with the
class how they responded when they
experienced those barriers.

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 lack of
BARRIER 1
motivation

5
 lack
BARRIER 2 of
time
6
 feeling
unwell and
BARRIER 3 thinking
you are
unfit
7
 excuses
BARRIER 4 about the
weather

8
 feeling that
BARRIER 5 exercise is
uninteresting

9
Enlighten

In this lesson, we will

learn about developing
an exercise program.
We will also know the
importance of creating
a well-crafted exercise
program.
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 EXERCISE
PROGRAMMING
ACCORDING TO LEVEY (1992),
TAILOR YOUR PACKAGE TO
MEET YOUR GOALS AND
CAPABILITIES, BUT ALSO BE
SURE YOU ARE COMFORTABLE
WITH IT AND FIND IT FUN.
THAT IS THE FIRST STEP
TOWARD MAKING EXERCISE AN
INTEGRAL PART OF YOUR LIFE.

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 HOW TO START AN
EXERCISE PROGRAM

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 SETTING A GOAL

PLANNING A SAFE,
COMPREHENSIVE, AND
EFFECTIVE PROGRAM SHOULD
INFLUENCE YOUR GOAL
SETTING IN TERMS OF SHORT-
AND LONG-TERM GOALS.

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 ASSESSING FITNESS
NEEDS

After setting the program goal, the

next step is to find out your current
level of fitness.

The assessment result of your physical

fitness test determines your current
level of fitness.

The test result will be the basis for the

kind of fitness program you can begin
with.

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CHOOSING THE RIGHT
ACTIVITY OF THE
PROGRAM

IN SELECTING THE APPROPRIATE

ACTIVITY FOR THE PROGRAM, YOU
MUST CONSIDER YOUR MEDICAL
CONDITION (IF ANY), THE KIND OF
LIFESTYLE YOU HAVE, THE
ACTIVITIES YOU ARE COMFORTABLE
WITH, AND THE SPORTS OR
EXERCISE EQUIPMENT AVAILABLE IN
YOUR PLACE.
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PLANNING THE
PROGRAM

START GRADUALLY AND

SLOWLY. DECIDE HOW OFTEN
THE ACTIVITY IS CONDUCTED
AND WHAT EXERCISES TO DO.
ALSO, CONSIDER HOW MUCH
TIME TO SPEND ON THE
ACTIVITY AND WHEN AND
WHERE TO EXERCISE.

16
Enlighten

In this lesson, we will

learn about the
various principles of
training and exercise
we should apply in
creating our exercise
program.
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THE PRINCIPLES OF
PHYSICAL TRAINING

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THE PRINCIPLES OF PHYSICAL TRAINING

Table 1. The Principles of Physical Training

Principle Definition
To build stronger muscles, you must work against the
Overload
resistance that pushes your muscles to their limits.

Progression The exercise program must be done gradually.

Specificity It brings out the specific adaptation.

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THE PRINCIPLES OF PHYSICAL TRAINING

Table 1. The Principles of Physical Training

Principle Definition
Any gains received through regular physical activity will stop
Reversibility if they are no longer performed actively in the fitness
program.

The fitness program should be designed according to

Individuality
individual needs.

The body takes time to adjust to physical stress. Allow

Recovery
adequate time for adaptation.

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 FITT PRINCIPLE

IT IS A GREAT WAY TO
MONITOR AN INDIVIDUAL’S
WORKOUT PROGRAM. ITS
ACRONYM DESCRIBES THE
KEY COMPONENTS OF AN
EFFECTIVE EXERCISE
PROGRAM.

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ENLIGHTEN

COMPONENTS OF THE FITT PRINCIPLE

Table 2. FITT Principle
Principle Definition

Frequency How regularly you work out

How tough you exercise during

Intensity
physical activity

Time How long you exercise

Type The kind of movement you are doing

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How regularly
you work out
23
 The body takes time
to adjust to physical
stress. Allow adequate
time for adaptation.
24
How tough you
exercise during
physical activity
25
 Any gains received
through regular physical
activity will stop if they
are no longer performed
actively in the fitness
program. 26
 The kind of
movement you
are doing.
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How long you
exercise
28
 The exercise
program must
be done
gradually.
29
 Reexplore

ASSIGNMENT

Study the Input the Write the

concept map appropriate description
template. concepts in needed for
the provided each concept.
spaces.
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 Enlighten

DIAGRAM 1

Principles of Physical
Training

31
 Enlighten

DIAGRAM 2 F I T T

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Slide 7: Running Woman Race Athlete Sport Park Speed by Fotorech / 141 images is licensed under Pixabay License via
Pixabay.

Slide 14: Zumba Marathon Sport Exercise Dance Women Dancers by AndrzejRembowski / 221 images is licensed under Pixabay
License via Pixabay.

Slide 15: Crossfit Sports Fitness Training Exercise Athlete by Ichigo121212 / 124 images is licensed under Pixabay License via
Pixabay.

Slide 17: Green Apple and Glass of Water on the Wooden Table by Ron Lach is licensed under Pexels License via Pexels.

Slide 18: Man Board Drawing Muscles Strong Weak Chalk by Schäferle / 94 images is licensed under Pixabay License via
Pixabay.

Slide 19: Goal Arrive To Achieve Set Target Realize by Alexas_Fotos / 22073 images is licensed under Pixabay License via Pixabay.

Slide 20: Training Muscles Arms Blonde Bar Bells Workout by scottwebb / 96 images is licensed under Pixabay License via
Pixabay.

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Slide 21: Wake up and workout slogan on light box among sports equipment by Karolina Grabowska is licensed under Pexels
License via Pexels.

Slide 22: Man Jogging Exercise Fitness Jog Person Road by Pexels / 9143 images is licensed under Pixabay License via Pixabay.

Slides 23 and 36: Woman Jogging Running Exercise Fitness Earphones by StockSnap / 27551 images is licensed under Pixabay
License via Pixabay.

Slide 24: Man Woman Push-Ups Wellness Exercise Pair Couple by 5132824 / 14 images is licensed under Pixabay License via
Pixabay.

Slide 25: Kettlebell Stretching Fitness Crossfit Fit by tacofleur / 75 images is licensed under Pixabay License via Pixabay.

Slide 28: Young Woman Girl Athletic Nature Flow Sports by silviarita / 705 images is licensed under Pixabay License via Pixabay.

Slide 30: Man in Black Tank Top Holding Brown Stretching Rope by Keiji Yoshiki is licensed under Pexels License via Pexels.

Slide 33: Sporty woman lift kettlebell in upper arm exercise to build muscle at the gym. by Ple_thanumporn is licensed under
Envato License via Envato Elements.
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Slide 33: Young man resting in hammock, outdoor lifestyle by linux87 is licensed under Envato License via Envato Elements.

Slide 34: group of different body shape ladies in sportswear working out bodyweight together by carlo_p is licensed under
Envato License via Envato Elements.

Slide 34: exercise at a computer table to warm up muscles during sedentary work by 12311840303 is licensed under Envato
License via Envato Elements.

Slide 35: The physiotherapist doing rehabilitation exercises with the patient by Retamosastock is licensed under Envato License
via Envato Elements.

Slide 35: Young Asian woman doing exercise outdoors by MaaHoo is licensed under Envato License via Envato Elements.

Slide 37: Volleyball Ball Player Team Sport Competition by TaniaVdB / 368 images is licensed under Pixabay License via Pixabay.

Slide 41: Training Press Legs Workout Fitness Exercise by scottwebb / 96 images is licensed under Pixabay License via Pixabay.

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“Benefits of Physical Activity.” Centers for Disease Control and Prevention. Centers for
Disease Control and Prevention, last reviewed June 16, 2022,
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.

Sarnataro, Barbara Russi. “7 Most Effective Exercises.” Reviewed by Carol DerSarkissian.

JUMPSTART. WebMD, last reviewed April 15, 2022,
https://www.webmd.com/fitness-exercise/features/7-most-effective-exercises.

Waehner, Paige. “10 Reasons You Don't Exercise.” Reviewed by Tara Laferrara. Verywell Fit.
Updated April 13, 2022. https://www.verywellfit.com/top-reasons-you-dont-exercise-1229759.

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