The document outlines several principles of physical activity: - The overload principle states that exercising at a level higher than normal is needed for improvement. - The principle of progression involves gradually increasing exertion over time to produce safe and effective results. - Specificity means targeting specific muscles with appropriate exercises. - Reversibility refers to physical gains being lost if activity is stopped. - Other principles discussed include frequency, intensity, time, and type of physical activity. Formulas are provided to calculate target heart rate based on maximum heart rate and resting heart rate.

2. PRINCIPLES OF
PHYSICAL
ACTIVITY

3. PRINCIPLES OF PHYSICAL
ACTIVITY
•OVERLOAD PRINCIPLE-this is the basic
principle that indicates doing “more than
normal” for improvement to happen. In
order for the muscles to get stronger,
additional load must be added and greater
load exerted than what was used to.

4. •PRINCIPLES OF PROGRESSION-It is
gradual increase in exerting effort or load that
is done not too slowly, nor too rapidly.It can
aids safe and effective results.

5. •PRINCIPLES OF SPECIFITY- this suggest
that overloading must specifically train desire
body part to improve.Use appropriate type of
exercise that directly improves your target
muscles.

6. •PRINCIPLE OF REVERSIBILTY-
development of muscles will take place if
regular movement and execution is done and
if activity ceases, it will be reversed.

7. •FREQUENCY- REFERS TO THE
NUMBER OF TIMES AN ACTIVITY IS
DONE.

8. •INTENSITY- REFERS TO AS THE
MAGNITUDE OF EFFORT REQUIRED
TO PERFORMED. P.A SHOULD BE DONE
IN 60-80 % INTENSITY (KARVONEN’S
FORMULA)

9. HOW TO DETERMINE INTENSITY
LEVEL TARGET?
COMPUTING THR(TARGET HEART RATE)
AGE:
RHR:60
MHR:

10. 1.MAXIMUM HEART RATE
FORMULA:MHR-AGE
Given: age-15 RHR-60
mhr-220
mhr-205

11. 1. MHR=MHR-AGE
220-15
205

12. 2.HEART RATE RESERVE
FORMULA:HRR =MHR-RHR
=205-60
=145

13. 3.TAKE 60% AND 80% OF YOUR HRR
60% X HRR=60%X145=87
80% X HRR= 80%X145=116
4. ADD HRR TO RHR TO OBTAIN THE
TARGET HEART RATE(THR)
60%HRR+RHR 87+60=147
80%HRR+RHR 116+ 60=176

14. THEREFORE YOUR TARGET HEART
HEART IS 146-176 BEAT PER MINUTE.
-WHEN PERFORMING PHYSICAL ACTIVITIES,
YOUR HEART RATE IS WITHIN THE NORMAL
RANGE THEREFORE YOU HAVE TO SELECT
MODERATE TO VIGOROUS ACTIVITY THAT WILL
MAKE YOUR HEART PUMP WITHIN THR OH
FROM 147-176 BPM.

15. •TIME- THE DURATION OR LENGTH OF
SESSION OF A PHYSICAL ACTIVITY.IT IS
RALATED TO INTENSITY SINCE MORE
THE INTENSE A WORK IS DONE. THE
SHORTER TIME IT IS PERFORMED.

16. •TYPE- TO ATTAIN A HIGHER LEVEL OF
FITNESS LEVEL, SELECT THE TYPE OF
P.A THAT CHALLENGES THE BODY TO
ACCEPT AN INCREASE IN WORK AND
ANSWERS YOUR NEED.

17. ACTIVITY:
COMPUTE FOR YOUR TARGET
HEART RATE USING THE
GIVEN FORMULA