PHYSICAL EDUCATION AND HEALTH

1. PHYSICAL EDUCATION AND HEALTH:
LIVING A HEALTHY LIFESTYLE

2. CHAPTER 2
EXERCISE PROGRAM
DESIGN

3. LESSON OBJECTIVES
To know how to
design an exercise
program that is
specifically suited
for an individual
To know the
principles of
exercise training
and the risk
factors that must
be taken into
consideration in
designing an
exercise program

4. PRINCIPLES
OF EXERCISE
TRAINING
•PRINCIPLE OF OVERLOAD
•PRINCIPLE OF PROGRESSION
•PRINCIPLE OF SPECIFICITY
•PRINCIPLE OF INDIVIDUALITY
•PRINCIPLE OF REVERSIBILITY

5. 1. PRINCIPLES OF OVERLOAD
STATES THAT THE BODY MUST WORK
HARDER THAN WHAT IT IS USED TO IN
ORDER FOR IT TO ADAPT
IMPLIES THAT EXERCISE IS A CONTROLLED
FORM OF STRESS THAT WILL STIMULATE
THE BODY TO BECOME STRONGER
ASKS “HOW HARD?”

6. 2. PRINCIPLES OF PROGRESSION
STATES THAT THE BODY
SHOULD EXPERIENCE A
GRADUAL INCREASE IN
WORKLOAD
ASKS “HOW SOON?”

7. 3. PRINCIPLES OF SPECIFICITY
STATES THAT THE BODY WILL ADAPT
SPECIFICALLY TO THE WORKLOAD IT
EXPERIENCED
IMPLIES THAT IMPROVEMENTS IN FITNESS
LEVEL WILL BE LIMITED TO THE ACTIVITIES
THAT ONE IS PERFORMING
ASKS “WHAT TYPE?”

8. 4. PRINCIPLES OF INDIVIDUALITY
STATES THAT NO TWO PERSONS ARE THE
SAME AND THEIR RATE OF ADAPTATION TO
THE SAME WORKLOAD DIFFERS
EMPHASIZES THE NEED TO CREATE AN
EXERCISE PROGRAM THAT IS INDIVIDUAL-
SPECIFIC

9. 5.PRINCIPLES OF REVERSIBILITY
ANOTHER WAY OF STATING THE PRINCIPLE OF
DISUSE
STATES THAT YOUR ENERGY SYSTEMS ARE NOT
UTILIZED, THEY DETERIORATE TO A LEVEL THAT
MATCHES YOUR LEVEL OF ACTIVITY
INDICATES THAT DISUSE OR INACTIVITY
RESULTS IN LOSS OF BENEFITS ACHIEVED IN
OVERLOADING

10. GUIDELINES IN
DETERMINING
FITNESS GOALS
•WRITE SHORT-TERM
AND LONG-TERM
PERFORMANCE GOALS
•SET REALISTIC GOALS.
•WRITE SPECIFIC
GOALS.
•WRITE A FITNESS
CONTRACT.

11. 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 ACHIEVED IN 6
MONTHS OR MORE. A LONG-TERM GOAL IS USUALLY
MADE OF SEVERAL SHORT-TERM GOALS THAT
BUILD ON EACH OTHER.

12. 2.SET REALISTIC GOALS.
IT IS IMPORTANT THAT GOALS ARE ATTAINABLE
IN THE GIVEN PERIOD. REVIEW YOUR CURRENT
FITNESS LEVEL AND DECIDE ON MODEST GAINS.
YOU CAN ALSO ASK YOUR TEACHER OR FRIENDS
WHO EXERCISE FOR A POSSIBLE GOAL. THIS
WILL KEEP YOU FROM GETTING FRUSTRATED.

13. 3.WRITE SPECIFIC GOALS.
WRITE A GOAL FOR EACH FITNESS
COMPONENT INSTEAD OF
WRITING A GENERAL. A SPECIFIC
GOAL HELPS YOU FOCUS ON
WHAT HAS TO BE DONE.

14. 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.

15. THE SMARTER OBJECTIVES

16. FOR PERSONS WHO ARE INACTIVE AND
UNSURE, WHAT SHOULD BE THE FIRST THING
TO DO BEFORE ENGAGING IN AN EXERCISE
PROGRAM?
IT IS ALWAYS BEST TO START ANY UNDERTAKING WITH A PLAN.
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 EXERCISES ARE
CONTRAINDICATED.

17. PRE-PARTICIPATION
SCREENING PROGRAM

18. THE PHYSICAL ACTIVITY
READINESS QUESTIONNAIRE
(PAR-Q)
A SUBJECTIVE METHOD IN IDENTIFYING THE RISK OF
CARDIOVASCULAR DISEASES
COMPOSED OF SEVEN QUESTIONS ANSWERABLE BY “YES”
OR “NO”, WITH EACH QUESTION EVALUATING ONE’S HISTORY
FOR MEDICAL CONDITIONS SUCH AS HEART DISEASES,
HYPERTENSION, CHRONIC OBSTRUCTIVE PULMONARY
DISEASE, AND DIABETES MELLITUS

20. HRF TEST BATTERY

21. FITNESS
TESTS TO
EVALUATE
ONE’S
FITNESS
LEVEL
•ONE MILE RUN
•ONE MINUTE PUSH-UP
•ONE MINUTE CURL-UP
•SIT AND REACH
•BODY MASS INDEX
(BMI)
•WAIST GIRTH

22. • ONE MILE RUN
IT 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 THE FASTEST TIME POSSIBLE.

23. • ONE MINUTE PUSH-UP

24. • ONE MINUTE CURL-UP

25. • SIT AND REACH
THE ILLUSTRATION ON THE RIGHT SHOWS THE
CORRECT POSITION OF THE BODY WHEN
PERFORMING SIT AND REACH.

26. BMI IS A WIDELY ACCEPTED TOOL TO EVALUATE BODY
COMPOSITION. THE SCORE REFLECTS 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 KILOGRAMS. DIVIDE THE WEIGHT BY THE
SQUARE OF THE HEIGHT TO OBTAIN THE BODY MASS INDEX
(KG/M2).

27. • WAIST GIRTH
THE WAIST GIRTH IS AN IMPORTANT TOOL TO ASSESS
THE RELATIVE AMOUNT OF FAT IN THE ABDOMINAL
REGION. THE TAPE MEASURE IS POSITIONED AROUND
THE ABDOMINAL REGION, LEVEL WITH THE NAVEL. THE
MEASUREMENT IS MADE WHILE THE STUDENT IS
STANDING AND WEARING LIGHT CLOTHING.

28. FITNESS TESTS
OPTIMAL SCORES

29. FITT PRINCIPLE
THE FITT PRINCIPLE IS AN ACRONYM FOR FREQUENCY,
INTENSITY, TIME, AND TYPE, WHICH ARE THE KEY FACTORS
IN DESIGNING AN EXERCISE PROGRAM THAT WILL
ADDRESS THE CURRENT FITNESS LEVEL, PROVIDE MEANS
TO OVERLOAD THE BODY, AND TRIGGER POSITIVE
ADAPTATIONS.
THESE VARIABLES CAN BE MODIFIED OCCASIONALLY TO
CONSISTENTLY CHALLENGE THE BODY TO BECOME
STRONGER.

30. FITT PRINCIPLE

31. PARTS OF AN EXERCISE WORKOUT
•WARM-UP
•EXERCISE LOAD
•COOL DOWN

32. •WARM-UP

33. •COOL DOWN
RECOVERY, A PERIOD IN WHICH THE BODY STARTS TO MAKE
MICROSCOPIC CHANGES ESSENTIAL FOR ADAPTATION, STARTS
AT THE COOL DOWN.
THE COOL DOWN BRIDGES THE PERIOD BETWEEN WORKOUT AND
REST.
A WELL-PLANNED COOL DOWN CAN QUICKLY CLEAR THE BY-
PRODUCTS OF MUSCLE CONTRACTION AS WELL AS REPLENISH
THE ENERGY AND OXYGEN STORES USED DURING THE WORKOUT.
A GOOD COOL-DOWN ROUTINE TAKES AROUND 10 MINUTES. THE
ROUTINE SHOULD INCLUDE PERFORMING A MULTI-JOINT
ACTIVITY THAT IS LOW IN INTENSITY FOR A PERIOD OF 5
MINUTES.