Principle of

physical activity
 Principles of
Fitness Training
Principle of Overload

Principle of Specificity

Principle of Progression

F.I.T.T formula

Volume and Progression

Physical activity Pyramid

Balancing Energy
 Principle of Overload
The principle of overload states that to produce fitness and health benefits
through physical activity, the body should do more than it normally does.
Increased demand on your body - overload - forces it to adapt to the
changing physical activities. The principle of overload says that the various
systems of the body will become stronger and will function better if
increased demands are placed upon them. The body will adapt to these
increased demands. However, the amount of overload needed varies with
each individual.
 Principle of Specificity
states that the particular type of exercise
you perform determines the particular benefit you
receive.
Different kinds
and amounts of activity produce very specific and
different benefits. An activity that promotes health
benefits in one part of health-related fitness may
not be equally good in promoting high levels of
fitness in another part of fitness. For example,
Antonio does a cardio-respiratory exercise several
days a week, but he does not do stretching
exercises as often as he should.
He may also include more resistance training in his
muscle fitness exercises.
Principle of Progression
As your body gets used to your workout routine, you'll
need to switch things up. This can mean that you have
to gradually add more weight, time, or intensity to your
training in order to improve.

F.I.T.T formula
• FREQUENCY- refers how often you do physcial activity
• INTENSITY - refers how hard you perform physical activity
• TIME - refers how long you do physical activity
• TYPE - refers to kind of activity you do to build a specific
gain or a specific benefit
Volume and Progression
Volume: This refers to the total amount of
activity or work performed in a given
session, week, or training cycle. In physical
training, volume can be measured in terms
of the number of repetitions, sets, distance,
or duration of an exercise. Higher volume
typically leads to greater adaptation, but it
must be managed to avoid overtraining.

Both volume and progression work

together in training and activity planning
to enhance performance while minimizing
the risk of injury or burnout.
PHYSICAL ACTIVITY PYRAMID
 • MODERATE PHYSICAL ACTIVITY
Step 1: Moderate physical activity in the Physical
Activity Pyramid should be included in your daily or
nearly every day routine.

• VIGOROUS AEROBICS
Step 2: Physical Activity Pyramid represents
vigorous aerobics, which includes any exercise that
you can do for a long time without stopping and
that is strong enough to increase your heart rate,
make you breathe faster, and make you sweat like
jogging and aerobic dance does to you.

VIGOROUS SPORTS AND RECREATION

Step 3: vigorous sports and recreation activities are
activities that will require your heart to beat faster than
normal and cause you to breathe faster and sweat
more. As your muscles use more oxygen demand.
Vigorous sport and recreation involves short bursts of
activity followed by short bursts of rest (as in basketball,
football, soccer, and tennis). Indulge in vigorous and
recreational activities at least 20 minutes a day.
 • MUSCLE FITNESS
Step 4: Physical Activity Pyramid includes muscle fitness exercises, which
build your strength, muscular endurance, and power. Both resistance
training (with weights or machines) and moving your own body weight
(as in rock climbing, calisthenics, and jumping) are examples of muscle
fitness exercises. These exercises promote general health and wellness
benefits as well as better performance, improved body appearance,
better posture, and stronger bones. These exercises should be performed
two or three days a week

•Flexibility Exercises
Step 5: Physical Activity Pyramid represents flexibility exercises, intended to
improve postural stability and balance. Flexibility exercises may reduce soreness,
prevent injuries, and reduce risk of back pain and will also Improve your
performance in activities such as gymnastics and dance. Examples of flexibility
exercise are stretching and yoga. Perform flexibilit exercise at least three days a
week.
 • BALANCING ENERGY
The top of the pyramid presents a balance scale
illustrating the need + balance the energy you
take in (food) with the energy you put out
(activity) Energy balance means that the calories
in the food you eat each day a equal to the
calories you expend in exercise each day.
Balancing your ener in this way is essential to
maintaining a healthy body composition.
 The F.I.T.T. Principles
The F.I.T.T. Principle is one of the foundations of
exercise. It is a set of course of action that assists
in setting up a workout routine to go with your
targets and fitness level.

F.I.T.T. Principle
F.I.T.T stands for:
• Frequency: How regularly you work out
• Intensity: How tough you work during work out
• Time: How long you exercise
•Type: The kind of movement you are doing
 The F.I.T.T. Principles
The F.I.T.T. Principle is one of the foundations of
exercise. It is a set of course of action that assists
in setting up a workout routine to go with your
targets and fitness level.

F.I.T.T. Principle
F.I.T.T stands for:
• Frequency: How regularly you work out
• Intensity: How tough you work during work out
• Time: How long you exercise
•Type: The kind of movement you are doing
 Warm Up
To prepare the body and mind for movement, warm-
up activities are crucial parts of any exercise routine
or sports training. The importance of a structured
warm-up routine should not be underestimated in
relation to preventing injury, having optimal
performance, and maximizing enjoyment.
An effective warm-up increases both the respiratory
rate and the heart rate.
This helps increase the body's core temperature
while also increasing the body's muscle temperature
through an increase in the delivery of oxygen
 Cardio-respiratory endurance (CRE):
At least three 20 to 30- minute bouts of aerobic
(activity requiring oxygen) exercise each week are
recommended. Popular aerobic conditioning
activities include brisk walking, jogging, swimming,
cycling, rope jumping, rowing, and some continuous
action games such as basketball and soccer.
The type of activity suitable for a person to develop
cardio-respiratory fitness is dependent upon the
person's initial fitness. A jog may be intense for one
individual but serve as a warm-up for another.
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