physical education, exercise, sports, grade 7,

1. EXERCISE
PROGRAM

2. It is a planned activity detailing
a range of physical exercises
and the amount of time each
exercise should be performed
where it is typically tailored to
individuals’ needs.
EXERCISE PROGRAM

3. 01
03 04
02
Improve muscle tone
and strength
Weight management
Improve condition of
the heart and lungs
Increased muscular
strength, endurance
and motor fitness.
HEALTH BENEFITS OF EXERCISES AND
EXERCISE PROGRAM
05
Better condition,
agility and flexibility

4. 06
08 09
07
Reduced risk of
chronic diseases
Improve sleep and
brain health
Improve balance and
spatial awareness
Increased energy
levels
HEALTH BENEFITS OF EXERCISES AND
EXERCISE PROGRAM
10
Improve general and
psychological
wellbeing

5. A S.M.A.R.T
guide to goal
setting

6. Classification of GOALS
Short-term Goal
Should be developed
with a finite amount of
time in mind
Long-term Goal
Is something you want
to do further in the
future, it requires time
and planning.

7. SPECIFIC ACHIEVABLE
Write down what you
want to achieve
Your goals should be
realistic
Write down amounts,
times, days, and other
measure factors
MEASURABLE
S M A T
The goals should be: S.M.A.R.T
R
Your goal should be
important to you
RELEVANT
Recording your progress
helps you see what you’ve
achieved
TRACKABLE

8. READY SET GOALS
COMPONENT GOAL
ACTIVITIES TO DO TO
ACHIEVE YOUR GOALS
1. Cardiovascular
endurance
Increase my cardiovascular
endurance
Jogging, Step Ups
2. Muscular strength
Tone my biceps and triceps
muscle
Push ups, Use dumbbells

9. PRINCIPLES
OF FITNESS
TRAINING

10. Principle of overload is the
most basic of all fitness
training principle.
It specifies that you must
perform physical exercises
than normal amounts
(overload) to get an
improvement in physical
fitness and health benefits
PRINCIPLE OF OVERLOAD

11. Principle of Specificity
indicates that you must train a
specific energy system and
specific muscle groups in order
for them to improve.
Example, if you want to
develop the cardio vascular
endurance, you must design a
training program that primarily
utilizes a particular energy
system.
PRINCIPLE OF SPECIFICITY

12. Principle of Progression
indicates that load could be
increased gradually overtime
to remain effective and safe
for best results.
PRINCIPLE OF PROGRESSION

13. An individual training to gain
cardiorespiratory endurance
may begin in an exercise
program by jogging 2km at a
moderate intensity. Week
after week, the overload
could be adjusted until the
desired level of fitness I
attained.
PRINCIPLE OF PROGRESSION

14. Principle of Variation
includes into a training
program maintains
individual’s interest and
provides a changes of pace
while still making progress
toward desired goals.
PRINCIPLE OF VARIATION

15. Variation lessens boredom
and overcome periods
where there seem to be little
progress. Alternating hard
workouts with easier
workouts, and running in
different locations within
community are some ways
to introduce variability into
one’s fitness program.
PRINCIPLE OF VARIATION

16. Principle of Recovery. The
body needs time to adapt to
the demands placed on it.
Incorporating time to rest
into the fitness program aids
the body in this effort.
PRINCIPLE OF RECOVERY

17. For example, an individual
may work one day on
improving upper body
strength and devote the next
day’s training to working
lower body strength.
Researcher have also found
out that working out seven
days of the week increases
risk of injury.
PRINCIPLE OF RECOVERY