1. Exercise Principles for
Developing and Maintaining
Good Health, Wellness
and Fitness
Adopted from YM Raja Mohammed Firhad B.
Raja Azidin
Faculty of Sport Science & Recreation
MARA University of Technology (MALAYSIA)
2. LEARNING OUTCOMES (LO)
• AT THE END OF THIS SESSION, STUDENTS SHOULD BE ABLE TO:
– TO UNDERSTAND AND DISTINGUISH THE PRINCIPLES OF
EXERCISE
– ABLE TO CREATE THEIR OWN TRAINING PROGRAM BASED ON
THE FITT FORMULA
– UNDERSTAND THAT EACH INDIVIDUAL VARIES THEIR CAPABILITY
TO EXERCISE
– USING THE PHYSICAL ACTIVITY GUIDELINES AS A REFERENCE
FOR PARTICIPATING IN HEALTHY LIFESTYLE.
3. Principles of Exercise
• Overload
– “doing more than normal”
• Progression
– Overload should not be increased too slowly or
rapidly
• Specificity
– To benefit from exercise, you must overload
specifically for that benefit.
4. Principles of Exercise
• Reversibility
– The overload principle in reverse
• Diminishing returns
High
Low
Benefits of
Mod vs
Inactivity
Benefit of Vigorous vs Mod
Sedentary Moderate Vigorous
6. The Process of Developing an
Exercise Prescription
Assessment
Interpretation
Prescription
Mode
Frequency
Duration Intensity
Precautions
Progression
(ACSM Resource Manual, 2006)
7. Components of the Training Session
• Warm up
• Stimulus or Conditioning Phase
• Recreational/Sports Activities
• Cool down
8. FITT Formula
•F – Frequency (How Often?)
•I - Intensity (How Hard?)
•T – Time (How Long?)
•T – Type (Mode)
9. Threshold of Training
Min amount of activity (FIT) necessary to
produce benefits
Target Zone
Begins at the threshold of training and stops at
the point where the activity becomes
Counterproductive
* The target & threshold level for health benefits are different
from those for achieving performance benefits
10. Exercise Target Zone
Too Much
Target
Zone
Threshold of Training
“Normal Activity”
Inactivity
Amount of
Activity
LOW
HIGH
Optimal Level
Not Enough
11.
12. Physical Pyramid Guidelines
• No single activity provides all of the
benefits
• In some cases, one type of activity can
substitute for another
• Something is better than nothing
• Good planning will allow you to schedule
activities from all levels in a reasonable
amount of time
