PHYSICAL TRAINING

1. PRINCIPLES
OF
PHYSICAL
TRAINING
MODULE 2
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2. Hannaniah Ejina 😎
Butron Aylin 😅
Daryl Mae Lague 😆
Eayah Lamocha Aquino🥰
Phea Aberca Martinez😌
GROUP 1
MEMBERS:
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3. In this module:
MODULE OVERVIEW:
 What are basic training concepts?
 What are the principles of physical
training?
 What is the specific characteristic of
every principle in physical trainings?
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4. 🥰

5. 🥰

6. BASIC TRAINING CONCEPTS
LESSON 1:
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7. In this module:
Objectives:
At the end of this lesson, the students will be able
to:
• elaborate the concepts of basic
trainings;
• accomplish and perform the required
tasks/activities; and
• give importance of knowing the concept
and characteristics of every training principles.
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8. 😅

9. Exercise
Warm-Up
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10. Exercise
is a physical activity that is planned, structured,
repetitive and purposive in the sense that
improvement or maintenance of physical
fitness is an objective. The basic parts or
phases in the exercise are the warm-up,
exercise proper/training, and cool down. 😅

11. Warm-Up
does prepare thee muscles and lubricates
the joints for easier mobility. It
accelerates the heart rate to get the body
ready for movements that require high
heart rate. 😅

12. It increases body
temperature, so that the
muscles, tendons and ligaments will be
warmer and more pliable when
contracting during workouts. It improves
blood flow to the muscles to help supply
oxygen and glucose required for energy
production more efficiently.
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13. It boosts blood flow to the
heart to help lessen
potential difficulty for exercise-induced
cardiac problems. It prepares the
cardiovascular system to meet the
demands of the workout.…
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14. 😅

15. Duration: 5 – 10 minutes– light aerobic
warm-up. Ex. Jogging, slow biking… and
should be done at “talk test pace”,
which is a pace/intensity where you can
hear your breathing but are still able to
maintain a conversation.
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16. Indications: Heart rate is a good
indicator for judging the effectiveness
of your warm-up. The heart rate
should be no more than 10 beats
above or below the low-end of your
training heart rate range. Breaking a
light sweat is also another good
indication of a sufficient warm-up.
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17. 17
MY STORY • Share something memorable
that relates to your topic
Exercise proper/training
(strength/resistance training)
Cool down
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18. 18
Exercise proper/training
is physical activity that is planned, structured, and
repetitive for the purpose of conditioning the body.
Exercise proper/trainings are: strength/resistance
training- increases muscle strength by making your
muscles work against a weight or force this includes
using free weights, weight machines, resistance bands,
and your own body weight. 😎

19. 19
Endurance training- is the act of exercising to
increase endurance example are aerobic exercises
Conditioning training- format of exercise which highlights
building the strength, size, as well as endurance of skeletal
strength
Aerobic- means “with oxygen” any type of cardiovascular
conditioning examples are brisk walking, swimming,
running, or cycling 😎

20. 20
Balance- involves doing exercises that strengthen the
muscles that help keep you upright, including your legs and
core. These kinds of exercises can improve your stability
and help prevent falls, examples are lateral lunge to
balance, one leg shoulder press, single leg deadlift to
balance
Flexibility- includes stretching exercises for the purpose of
increasing one’s range of motion, examples are sit and
reach, extended angle side bend, shoulder rolls, the cat
stretch 😎

21. 21
Cool down
also known as limbering down is the third phase of
training, done after a more intense activity, to allow the
body to gradually transition to a resting or near-resting
state. A simple five-minute jog is a good start, followed
by some static stretching. The cool-down should also
include a series of flexibility exercises covering the
entire body. 😎

22. 22
it gradually decreases body temperatures which
prevents a sudden drop in temperature, realigns
working muscles which prevents a long-term
reduction, and is necessary to prevent the pooling of
blood in the extremities, which if stopped suddenly
could result in feeling lightheadedness, experiencing
nausea or possibly fainting.
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23. 😎

24. 24
To check for proper cool-down, monitor your athlete’s
heart rate. Their heart rate should have returned to about
100 beats per minute. The time it will take to return to an
appropriate level depends on the intensity of the workout
and the athlete’s physical condition. The less fit an athlete
is, the longer it will take to recover compared to an athlete
who is in better shape.
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25. 😆

26. 😆

27. 😆

28. The Principle of specifity means only those
body parts, muscles or systems involved in a
workout will be the ones to experience training.
If you want to improve aerobic capacity you
should engage in activities that involve the
cardiovascular system.
SPECIFICITY
This principle states that... Training must be raised to
a higher level than normal to create the extra demands
to which your body will adapt. This can be done in
three ways : 1. Intensity 2. Frequency 3. Duration
The exercisers must receive sufficient rest between
training sessions. After periods of increased training
overload and both before and after competitions.
Adaptation allows the individual to either do more
work or do the same work with a smaller disruption of
baseline values.
OVERLOAD
ADAPTATION
(REST AND
RECOVERY)
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29. The principle of progression implies that there is an
optimal level of overload that should be achieved, and
an optimal time frame for this overload to.
If regular training stops, any adaptation that takes place
as a consequence of training will be reversed. Causes
included : • Less training • Less intensity •Missed training
sessions •injury •
3- Principle of Regularity 1. Exercise must be done at
regular intervals and be consistent. 2. Consistency allows
the body to adapt more efficiently and quickly. 3. Ideally
exercise should be done 3-5 times per week.
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30. INDIVIDUALIZATION
WARM UP/
COOL DOWN
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31. VARIETY/
TEDIUM
BALANCE
MODERATION
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32. SLEEP
NUTRITION Eat a balanced, healthy diet
Sleep Hygiene: Ensure you get adequate and good
quality sleep.
PSYCHOLOGICAL ASPECT
concerned with a person's mind and thoughts.
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33. z
Requirements
HEALTH DIET EXERCISE
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34. GROUP 1:
EJINA, HANNANIAH
BUTRON, AYLIN
LAGUE, DARYL MAE
AQUINO,EAYAH LAMOCHA
MARTINEZ,PHEA ABERCA
😌