Sports and exercise psychology ▪ The key focus is on the development of mental skills -the ability for individuals to understand and use their minds to improve their performances and enjoyment. TOPIC: BASIC PRINCIPLE OF EXERCISE PRINCIPLE OF PROGRESSION • States that as your body adopts to your exercise routine , you have to change it up. • This can mean gradually increasing the weight , duration or intensity of your weight training in order to see growth THE PRINCIPLES OF OVERLOAD • To improve any aspects of physical fitness the Individual must continually increase the demands placed on the appropriate body systems FREQUENCY PRINCIPLE OF EXERCISE • This refers to how often you exercise. Th point is to meet your goals without overtiming the body. • When it comes to cardio: As a general rule of thumb, aim for a minimum of three cardio sessions per week. If you’re looking to lose weight, you might increase this number to five to six sessions. • When it comes to strength training: It’s recommended to do some sort of strength training three to four times per week. Strength training can involve the use of weights (even bodyweight workouts), resistance, barbells, or machines. • Also includes rest days: Also account for rest days when putting together your plan. It’s important to give your muscles a chance to recover. INTENSITY • This refers to how difficult an exercise is. • When it comes to strength training • If you’re new to an exercise program, you don’t want to make the plan too challenging. This could lead to injury or burnout. • Start at a level that feels comfortable, and then gradually increase the difficulty as your strength and endurance builds. • With strength training, there are three primary methods you can use to measure intensity: • amount of weight lifted • number of repetitions completed • number of sets When it comes to cardio • To measure how hard you’re working during a cardiovascular exercise, you can look to your heart rate, which is measured by beats per minute (bpm). • This starts with determining your target heart rate zone for your fitness level and age. The heart rate zone you’re meant to target is based on a percentage of your maximum heart rate (MHR). 1. Find your max heart rate (MHR) To find your MHR, use this calculation: 220 minus your age = MHR. For example, if you’re 25 years old, your MHR is 195 (220 – 25 = 195 MHR). 2. Find your target heart rate zone According to Harvard Health, aerobic exercise is when your heart rate reaches between 70 and 85 percent of your MHR. You’re also getting a workout when your heart rate reaches 50 to 70 percent of your MHR. TIME This refers to the duration of each exercise. • Experts recommend Trusted Source at least 150 minutes of moderate-intensity exercise or at least 75 minutes of high-intensity exercise a week. • This can look like 30 minutes of moderate exercise or 15 minutes of intense exercise a day. • Of course, you can increase or

1. Sportsand exercise psychology
▪ The keyfocus ison the developmentof mental
skills-the abilityforindividualstounderstand
and use theirmindstoimprove their
performancesandenjoyment.

3. TOPIC: BASIC PRINCIPLE OF EXERCISE
PRINCIPLE OF PROGRESSION
• States that as your body adopts to your exercise
routine , you have to change it up.
• This can mean gradually increasing the weight ,
duration or intensity of your weight training in order
to see growth
THE PRINCIPLES OF OVERLOAD
• To improve any aspects of physical fitness the
Individual must continually increase the demands
placed on the appropriate body systems
FREQUENCY PRINCIPLE OF EXERCISE
• This refers to how often you exercise. Th point is
to meet your goals without overtiming the body.
• When it comes to cardio: As a general rule of
thumb, aim for a minimum of three cardio sessions
per week. If you’re looking to lose weight, you
might increase this number to five to six sessions.
• When it comes to strength training: It’s
recommended to do some sort of strength training
three to four times per week. Strength training can
involve the use of weights (even bodyweight
workouts), resistance, barbells, or machines.
• Also includes rest days: Also account for rest days
when putting together your plan. It’s important to
give your muscles a chance to recover.
INTENSITY
• This refers to how difficult an exercise is.
• When it comes to strength training
• If you’re new to an exercise program, you don’t
want to make the plan too challenging. This could
lead to injury or burnout.
• Start at a level that feels comfortable, and then
gradually increase the difficulty as your strength
and endurance builds.
• With strength training, there are three primary
methods you can use to measure intensity:
• amount of weight lifted
• number of repetitions completed
• number of sets
When it comes to cardio
• To measure how hard you’re working during a
cardiovascular exercise, you can look to your heart
rate, which is measured by beats per minute (bpm).
• This starts with determining your target heart rate
zone for your fitness level and age. The heart rate
zone you’re meant to target is based on a percentage
of your maximum heart rate (MHR).
1. Find your max heart rate (MHR) To find your
MHR, use this calculation: 220 minus your age =
MHR. For example, if you’re 25 years old, your
MHR is 195 (220 – 25 = 195 MHR).
2. Find your target heart rate zone According to
Harvard Health, aerobic exercise is when your heart
rate reaches between 70 and 85 percent of your
MHR. You’re also getting a workout when your
heart rate reaches 50 to 70 percent of your MHR.
TIME
This refers to the duration of each exercise.
• Experts recommend Trusted Source at least 150
minutes of moderate-intensity exercise or at least 75
minutes of high-intensity exercise a week.
• This can look like 30 minutes of moderate
exercise or 15 minutes of intense exercise a day.
• Of course, you can increase or decrease this
duration based on several factors, including current
fitness level, age, weight, health, and others.
• A cardio workout is recommended to last a
minimum of 30 minutes. This can be longer,
depending on the exercise. A long bike ride, for
example, could take up to 2 hours.
• Resistance workouts usually last between 45 and
60 minutes.
• Don’t add time to your workouts until you’re
ready to do so. Once your endurance builds, you
can gradually increase the time spent exercising.

4. TYPE
• This refers to what kind of exercise you’ll be
doing under the umbrella of cardio or strength
training.
• Cardio is any type of exercise that improves your
cardiovascular system.
This includes: • running • swimming • walking •
dancing • aerobics routines • cycling
Strength training is any type of exercise that tones
and strengthens the muscles. It usually results in
muscular hypertrophy.
1. This includes:
2. the use of weights, like bicep curls and bench
presses 3. bodyweight exercises, such as:
4. squats
5. pushups
6. pullups
7. sit-ups
PRINCIPLE OF SPECIFITY
The principle of specificity of training states that the
way the body responds to physical activity is very
specific to the activity itself.
• For example, someone who jogs can expect that
their jogging performance would approve as well as
their aerobic conditioning. However, they should
not expect their performance in other aerobic
activities to increase significantly nor should they
expect muscular strength or flexibility to improve.
• This principle explains the importance of a well
thought out multifaceted approach to fitness. The
program should address health, job performance,
and personal issues by including specific activities
that improve each of these areas
PHYSICAL FITNESS TEST
OBJECTIVES
To determine the level of fitness of students.
To identify strengths and weaknesses for
development/improvement
To provide a baseline data for selection of physical
activities for enhancement of health and skill
performance.
To gather data for the development of norms and
standards.
To motivate, guide and counsel students in selecting
sports for recreation, competition and lifetime
participation.
TEST PROTOCOL
Explain the purpose and benefits that can be derived
from the physical fitness tests.
Administer the tests at the beginning of the school
year and on a quarterly basis, thereafter, to monitor
improvement.
Testing paraphernalia:
◦ First Aid Kit
◦ Drinking Water (instruct students to bring their
drinking bottles and a small towel or bimpo to wipe
their perpiration ) ◦ Individual score cardS
Equipment Needed
o Tape measure/Meter stick – Body composition,
Flexibility, Power, Agility
o Weighing/bathroom scale – Body composition
o L-square/spirit level – Body composition
o Stop watch - Cardiovascular endurance, Speed,
Balance
o Step Box/stairs - Cardiovascular endurance o Mat
– Muscular strength
o Masking tape/chalk – Agility
o Plastic Ruler – Reaction Time
o Sipa (washer with straw)/20 pcs. bundled rubber
bands/any similar local materials – Coordination
PRIOR TO ACTUAL DAY OF TESTING
The testing stations should be safe and free from
obstructions.

5. The same equipment and testing stations should be
used in the start-of-the-year testing and subsequent
quarterly testing.
With the guidance of the teachers, allow students to
go through the various tests with minimal effort
exerted to familiarize themselves with testing
procedures.
The tests requiring cardio-vascular endurance and
those other tests which involve the same muscle
groups should not be taken in succession. See
suggested sequence of administering the tests.
Student record and keep the result of his own
performance in the score card. The school may
include the results of the tests in the school’s
Enhanced Basic Education Information System
(EBEIS)/Learner’s Information System (LIS)/
Educational Management Information System
(EMIS).
The students shall be grouped together and in pairs
(buddy system).
The students should wear appropriate clothing: t-
shirt, jogging pants, rubber shoes, or any suitable
sports attire. However, when taking the BMI test, it
is recommended that the students wear shorts. In all
testing for the BMI, the same or similar clothing
should be worn by students. Wearing different
clothing in all the testing sessions for BMI could
affect the results.
Conduct warm-up and stretching exercises before
the tests except for the 3-Minute Step Test.
Administer the tests in a challenging, encouraging,
and fun-filled environment
Body Composition is the body’s relative amount of
fat to fat-free mass.
Formula: Weight (kilograms) Height (meters) 𝟐
ZIPPER TEST -To test the flexibility of the
shoulder girdle
SIT AND REACH -To test the flexibility of the
hamstring
3 MINUTE STEP TEST -To measure
cardiovascular endurance.
3:00 min. - do the activity
3:05 min - locate the pulse within 5 sec.
3:15 - get the pulse rate
4:00 - get the recovery HR
PUSH UP -To measure strength of the upper
extremities
BASIC PLANK - To measure strength/stability of
the core muscles
40 METER SPRINT -To measure running speed
STANDING LONG JUMP -To measure the
explosive strength and power of the leg muscles
HEXAGON AGILITY TEST-To measure the
ability of the body to move in different directions
quickly
STICK DROP TEST -To measure the time to
respond to a stimulus
JUGGLING TEST -To measure the coordination
of the eye and hand
STORK BALANCE STAND TEST-To assess
one’s ability to maintain equilibrium
PHYSICAL FITNESS
Physical Fitness is simply the ability of your system
to work together efficiently
STRENGTH -The amount of force the muscle can
produce. It is pressured how much your weight can
fit.
FLEXIBILITY-The ability to use joints for a wide
range of motion.
Health Related Fitness
Strength Flexibility
Muscle
Endurance

6. MUSCLE ENDURANCE -The ability to use
muscles many times without tiring and be better
able to resist fatigue.
Cardiovascular Fitness-ability to exercise your
entire body for a long period of time.
Body composition
The amount of fat cells composed with lean
cellsin the body mass.
BMI= weight (kg)
[height(m)]²
AGILITY-The ability to change position of the
body quickly and to control body movements.
COORDINATION - The ability to use your sense
together with your body points together
BALANCE- The ability to keep upright posture
while standing still or moving even in any direction.
SPEED- The ability to perform a movement or
cover a distance in a short period of time.
POWER-The ability to use strength quickly.
REACTION TIME- The amount of time it takes
move once you realize the need to act.
Skill/Performance-related
fitness
Agility Coordination
Power
Balance
Reaction Time
Speed