PRINCIPLE OF EXERCISE

TRAINING
GROUP 1 PRESENTATION
Principle of Overload
 The Principle of Overload states that the body must
work harder than what it is used to in order for it to adapt. It
implies that exercise is a controlled form of stress that will
stimulate the body to become stronger.
For example, in order for a muscle (including the heart
muscle) to get stronger, it must be overloaded or worked beyond
the usual load. At first, the body will resist the new workload but it
will eventually adapt over time. It is important to perform exercise
on a regular basis to gain its benefits. A word of caution though:
exercise should not be performed until exhaustion or until pain sets
in to be considered effective.
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 if it experiences a workload that is too hard and
too soon. The body should be given an ample time to
recover and get use to the new workload. The rate at
which the body adapts varies from one individual to
another. A reasonable time frame is to increase the load
after two weeks. However, it is recommended that you do
not increase the workload by more than 10% from the
previous week.
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 level 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. A
person who trains for a marathon should not be expected
to be able to lift heavy barbells. This principle highlights
the importance of performing a variety of activities to
improve overall fitness.
Principle of Individuality
 The Principle of Individuality states that no two person
are the same and their rate of adaptation to the same
workload differs. This principle emphasize the need to create
an exercise program that is individual-specific. All
individuals have different performance goals, fitness
attributes, lifestyle and nutritional preferences; they respond
to exercise and its physical and social environments in their
own unique way. It is therefore essential that the exercise
program cater to these individual needs and preferences.
 Principle of Reversibility
 The adaptation that take place as a result of training are all
reversible. While an exercise program require 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
result in loss of benefits achieved in overloading.
In order to maintain a desired level of fitness, you need to
continue to provide an exercise overload. Unfortunately, you
cannot “bank” fitness, neither can you “store” it. The principle
states that if an individual stops to exercise, the body gradually
returns to its initial level of fitness.
What is the first step in designing an
effective exercise program?
 In the same manner that a doctor prescribes a medication, the
key to well-designed exercise program is that it should cater to the
individual’s need and goals. The program should address the
weakness and needs of the individual. The results of the various
fitness tests will give an idea of what he/she needs.
It is common to set goals that adhere to the recommendation
prescribed by health organization such as DOH and the WHO. For
example, the DOH recommends that moderate intensity aerobic exercise
should be performed for a minimum of 30 minutes every day. However,
setting a performance goal is a powerful motivator to keep the program. A
performance goal is a concrete manifestation of what an individual wants
to achieve. It is important to design an exercise program that addresses a
performance goal for each fitness components.
Guidelines that can help in determining
fitness goals
1. Write short-term and long-term performance 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 achieve
in six months or more. A long-term goal is usually made of several
short-terms goals that build on each other.

2. Set realistic goals

It is important that goals are attainable in the give period.
Review your current fitness level and decide on modest gains. You can ask
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 improve 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.
You can also use the SMARTER objectives in setting your fitness goals.
OBJECTIVES DESCRIPTION GOAL
Specific What, who, when, and how? You should have I will exercise for 30 minutes at
S a definite direct target objectives. least 3 times a week.

Measurable Objectives should be measurable to truthfully I will be able to run for 30 minutes
M gauge your goal.
Attainable/ Goals should be stimulating, neither too
A Achievable comfortable nor too difficult.
Realistic Goals should be attainable given the
R resources, effort, and time.
Time Goals must be timely, helpful, and attainable
T in a period of time.
Exciting Goals must be motivational and encouraging
E to level up and improve.
Recorded Evaluate the workout you have done, its
R regularity, moderation, time given and the
progress made with the type of training.
without stopping.
I will finish the 5k fun run in 30
minutes or less.
I will compete in a 10k event in 6
months.
I will lose at least 5 kilograms in 3
months.
I will learn how to swim and ride a
bike so I can join the triathlon club.
I will increase the distance I can run
by 10% every 2 weeks.
For person who are inactive and unsure, what should be the first thing
to do before engaging in exercise program?
 It is always best to start any undertaking with a plan. The idea
is similar to what you do before the actual building of a house. For
example, an architect would design a house based on the conditions
of the building site as well as the needs of the people who will live
in it. The assessment process helps an architect design a plan that is
specific to the site conditions.
In exercise program design the assessment process can provide
relevant information on the health risks physical limitations and muscle
weaknesses of an individual. The pre-participation screening is essential to
rule out the presence of medical conditions wherein strenuous activities and
certain types of exercise are contraindicated. In some cases, an intense
physical activity may lead to cardiac arrest or an asthma attack. These
events can be prevented if a pre-participation screening is undertaken. The
following tests are recommended in the pre-participation screening
 The Physical Activity Readiness
Questionnaire (PAR-Q) is a subjective
method in identifying the risk of
TEST PURPOSE
cardiovascular diseases. It is composed
PAR-Q Identify history for
of seven questions answerable by “yes” chronic medical
or “no”. Each question evaluates one’s condition
history for medical condition such as HRF Test Battery Evaluate current
fitness level
heart diseases, hypertension, chronic
Movement Screen Evaluate
obstructive pulmonary disease, and movement
diabetes mellitus. A “Yes” answerer to instability

any of the questions puts the individual Table 2.2. Components of a pre-participation
at high risk which means he/she has to screening program
consult a physician and undergo further
tests before engaging in an exercise
program.
The Americans College of Sports: Medicine also recommends the
evaluation of known risk factors for cardiovascular disease
because of intense activity may trigger a fatal event. If the person
answered “yes” to at least two of the questions listed below,
he/she is classified as an individual to be “at risk” and he/she
should consult a physician before engaging in strenuous physical
activities.
 For males: Are you over 45 years old?
 For females: Are you over 55 years old?
 Do you have a history of cardiac arrest in the family?
 Have you smoked tobacco in the past 6 months?
 For males: Is your waist more than 90 cm?
 For females: Is your waste more than 80 cm?
 Do you consider yourself physically inactive?
How do I evaluate my fitness level?
 An exercise program is easy to design if one knows where to
begin. This is similar to a student looking for his/her
classroom with a map at hand. The first thing he/she needs to
know is where he/she is on the map. It is important that a
person get baseline information on his/her current fitness
level so he/she can orient himself on how far he/she is from
his/her goal. There are several basic tests that can be
performed to evaluate health related fitness level. A word
caution: make sure to seek medical clearance and follow
safety precaution (e.g., doing 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. All that is
needed is a running track and a stopwatch. The goal is to
finish the distance with fastest time possible. You can
combine walking and running if you are unable to
complete the distance by running. Make sure to do warm-
up exercises and stretching before the actual test to avoid
injuries.
One Minute Push-up
 The one Minute Push-up test assesses muscular fitness of
the muscles in the upper torso. The goal of the student is
to perform the most number of correct repetition in one
minute. The test should be performed with another
person who will check the form and count the number of
correct repetitions. Each repetitions should be perform
with the correct technique. The test begin with the
students in the preparatory position: arms extended with
hands shoulder-width apart, feet together, knees are
straight, and the body is in one straight line from the
heads to the heels. At every repetition, the student has to
lower the whole body close to the floor. Except for the
hands and feet, no body part should touch the floor
during the repetition. Stop the test when the student
cannot maintain the correct form or if the student rests
for more than 3 seconds.
One Minute Curl-up
 The one minute curl-up test aims to access 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. The test should be
performed in pairs and with the correct technique. The
test begins with the student in the preparatory position:
feet on the floor, knees are bent, buttocks, upper back,
and head on the floor, and arms are straight at the
elbows. At every repetition, the student has to bring
the head and upper back off the floor and palm should
touch the knees. The partner should not support the
feet or knees of the student performing the test. Stop
the test when the student cannot maintain the correct
form or if the student rests for more than 3 seconds.
Sit and Reach
 The sit and reach test evaluates the flexibility of the
hip and the hamstring area. The goal of the student is
to reach forwarded by bending the trunk. The test
should be performed with another person who will
check the form and record the score in every trial. The
test begins with the students back flats against the wall,
knees are straight, and feet are 30 centimetres apart.
The student lowers both arms to the floor while
keeping the elbows straight. The meter stick is
positioned at the spot where the fingers touch the floor.
At each trial, the students reaches forward by bending
the truck and sliding the fingers over the meter stick.
The student should avoid bending the knees or any
bouncy movement of each trial. The final score is the
farthest reach of the three trials.
Body Mass Index
 The Body Mass Index (BMI) is a widely accepted
tool to evaluate body composition. The score collects 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 kilogram. Divide the weight by square of the
height to obtain the body mass index (kg/m)
 BMI calculator can be downloaded for free from
various websites (e.g.
http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/b
mi-m.htm)
Waist Girth
 The waist girth is an important tool to assess the relative
amount of fat in the abdominal region, level with the navel.
The measurement in made while the student is standing and
wearing light clothing.
Table 2.3 displays the health range for the different tests.
This may be used to identify fitness components that need to
prioritized in the exercise program. Likewise, fitness tests may
be performed at regular intervals to check progress.
MEMBERS:

 Kyla Contado
 Shem Chua
 Alyssa Ruth Pajarito
 Alyssa Crislie Termo
 Quennah Fuenteblanca