HEALTH OPTIMIZING PHYSICAL EDUCATION 11 | MODULE 02
LESSON 1: PRINCIPLES OF EXERCISE Directions: Decide whether the following pictures
TRAINING signify as one of the Principles of Exercise Training.
Write your answer in the blank provided below.
Most Essential Learning Competency:
Sets Frequency Intensity Time and Type
1. ____________
(FITT) goals based on training principles to achieve
and/or maintain health-related fitness (HRF)
Objectives:
At the end of the lesson, students should be
able to:
2._____________
* explain the guidelines to help improve one’s
fitness level safety and effectively;
* identify and explain the principles of exercise
training;
* evaluate how to evaluate one’s fitness level.
3. ______________
Pretest:
Directions: Choose the correct answer to each
respective number to complete the sentence. Write
the letter only.
1. Standard guidelines to help improve one’s fitness 4. ______________
level safety and effectively.
a. Fitness Standards
b. FITT
c. Principles of Exercise Training
d. Principles of Progression
2. An intense activity which could last up to a 5. ______________
maximum of 36 minutes.
a. FITT c. Weight Lifting
b. Boxing d. Push Ups Brief Introduction:
3. States that the body must work harder than what Fitness standards are higher than health
it is used to in order for it to adopt. standards. People can get fit by becoming more
a. Principles of Exercise Training
active. However, you need to practice caution
b. Principle of Progression
because doing MORE is not exactly doing it RIGHT.
c. Principle of Overload
There are safe and effective principles of exercise
d. Set Realistic Goals
training that can help you improve and sustain your
4. It is important that goals are attainable in the improvements while avoiding injuries. The
given period. Principles of Exercise Training are important in
a. Write specific goals designing an exercise program.
b. Principle of Progression
c. Principle of Overload In the same manner that a doctor
d. Set Realistic Goals prescribes a medication, the key to a well-designed
exercise program is that it should cater to the
5. A widely accepted tool to evaluate body
individual’s needs and goals. The program should
composition.
address the weaknesses and needs of the
a. Body Mass Index c. Sit and Reach
b. One Mile Run d. Waist Girth 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
Looking Back: recommendations prescribed by the health
organizations. However, setting a performance goal
Visual Thinking Approach: PRINCIPLES OF
is a powerful motivator to keep the program. A
EXERCISE TRAINING
performance goal is a concrete manifestation of
* Principle of Overload what an individual wants to achieve. It is important
* Principle of Individuality to design an exercise program that addresses a
* Principle of Progression performance goal for each fitness component.
* Principle of Reversibility
* Principle of Specificity
1
HEALTH OPTIMIZING PHYSICAL EDUCATION 11 | MODULE 02
Exercises: References:
Activity: Physical Fitness Lifestyle Assessment Dajime, Peter Fermin; Fernando-Callo,
Lualhati. Physical Education and Health Volume 1:
Assess your physical fitness lifestyle. Perform and CORE-REX
do by your own the given activities. Fill out the data
from each activity properly to the table below. Urbiztondo; Mangubat; tolitol; Vergara.
Health-Optimizing Physical Education Fitness 1:
VIBAL
Generalization:
Exercise is a form of stress that needs to be
taken in controlled ways to develop fitness level. In
excess, it can lead to overuse injuries. The
Principles of Exercise Training provide guidelines
on how to make the training program safe and
effective. The individual should take precautions
before engaging in any strenuous exercise program
by taking a Pre-Participation Screening and
designing a personalized exercise program. The
Pre-Participation Screening will help detect any
medical condition or disorder that might be
worsened by strenuous exercise. The Screening will
also give the individual an idea of his/her fitness
level and identify inherent muscles imbalances. The
individual should also take time to list her/his fitness
goals and plan the exercises that will be
incorporated in the training program.
Post test:
Directions: Match Row A with Row B. Connect a line
to the corresponding correct answer to
each number.
Row A Row B
1.
a. Getting Weight
2.
b. 3 Minutes Steps
Test
3.
c. Getting Height
4.
d. Curl Ups
5. e. Push Ups
