LESSON 2
Exercise Variables and Principles
JOHN IVAN F. ALMARIO, LPT
Instructor 1
7 PRINCIPLES OF EXERCISE AND SPORT
TRAINING
• When you approach your
multi-sport training, the best
way to answer your questions
is to better understand the
principles behind the work
you are putting in to improve.
7 PRINCIPLES OF EXERCISE AND SPORTS
TRAINING
• These are seven basic principles of
exercise or sports training you will want
to keep in mind:
1. Individuality
2. Specificity
3. Progression
4. Overload
5. Adaptation
6. Recovery
7. Reversibility
Individuality
• Everyone is NOT created equal
from a physical standpoint.
• This is based on a combination of
factors like genetic ability,
predominance of muscle fiber
types, other factors in your life,
chronological or athletic age, and
mental state.
Specificity
• Exercise is stress and because
the body efficiently acclimates
to stress, specificity is
imposing a specific type of
stress on the body repeatedly
and in a variety of ways.
Progression
• To ensure that results will
continue to improve over
time, the degree of the
training intensity must
continually increase above the
adapted work load.
Overload
• The overload principle is one of
the seven big laws of fitness and
training.
• Simply put, it says that you have
to gradually increase the intensity,
duration, type, or time of a
workout progressively in order to
see adaptations.
Adaptation
• Over time the body becomes
accustomed to exercising at a
given level.
• This adaptation results in
improved efficiency, less effort
and less muscle breakdown at
that level.
Recovery
• The body cannot repair itself without
rest and time to recover.
• Both short periods like hours between
multiple sessions in a day and longer
periods like days or weeks to recover
from a long season are necessary to
ensure your body does not suffer from
exhaustion or overuse injuries.
Reversibility
• The benefits of training are
lost with prolonged periods
without training.
LESSON 3
FITT PRINCIPLE
JOHN IVAN F. ALMARIO, LPT
Instructor 1
FITT PRINCIPLE
Placing increasing amounts of stress on the body causes
adaptations that improve fitness; progression is critical.
The FITT Principle (or formula) is a great way of
monitoring your exercise program. The acronym FITT
outlines the key components, or training guidelines, for
an effective exercise program, and the initials F, I, T, T,
stand for: Frequency, Intensity, Time and Type.
FITT
Frequency: refers to the frequency of exercise
undertaken or how often you exercise.
Intensity: refers to the intensity of exercise
undertaken or how hard you exercise.
Time: refers to the time you spend exercising or
how long you exercise for.
Type: refers to the type of exercise undertaken or
what kind of exercise you do.
SAMPLE FITT
LESSON 4
Phases of Exercise
JOHN IVAN F. ALMARIO, LPT
Instructor 1
A. Traditional Exercise Phase
B. Evolving Exercise Phases
C. Modern Exercise Phases
Warm-up
• Preparing your body for the
activity of the conditioning part of
your workout.
• Warming up before exercise allows
your body to adjust gradually to
the increased demand on your
heart, muscles, breathing, and
circulation.
Conditioning (or the
activity/exercise itself)
• It is when you perform the
exercise that produces
fitness benefits: calorie
burning, building
endurance, or muscle
strengthening.
Cooldown
• Cool down gradually bringing the
body back to its relaxed state from
a super active state.
• Tapering down the muscle
movement before completely
stopping the heavy workouts helps
the body cope better with the
changes in the metabolism and
muscles used during the workout.
ASSIGNMENT: PA LOG
• Record a 5-day physical activity engagement
using the template that will be provided.
• Submit your output in PDF via Google
Classroom.
ASSIGNMENT
ASSIGNMENT
Criteria %
Type Activity (Depending on 50%
• Rubric intensity. Ex. Vigorous)
Reflection 30%
Pictures with caption 20%
Total 100%
MODULE
PATHFit 112
1
JOHN IVAN F. ALMARIO, LPT
Instructor 1
