FW101 A22
Physical Activity, Exercise and Principles
Physical activity
• is movement that is carried out by the skeletal
muscles that requires energy. In other words, any
movement one does is actually physical activity.
Exercise
• Is planned, structured, repetitive and intentional
movement intended to improve or maintain
physical fitness. Exercise is a subcategory of
physical activity.
• Research provides significant evidence
that ALL physical activity positively contributes
to overall health and well-being. Exercise also
assists with the improvement of physical fitness,
which consists of five specific components:
• Cardiorespiratory fitness
• Muscular strength fitness
• Muscular endurance fitness
• Flexibility fitness
• Body composition
Note:
 "Physical activity," "exercise," and "physical
fitness" are terms that describe different concepts.
However, they are often confused with one
another, and the terms are sometimes used
interchangeably
FITT PRINCIPLE, PRINCIPLES OF TRAINING and
METHODS OF TRAINING
FITT Principle
• Preparing a new fitness routine through breaking
it into FITT permits you to quickly construct a
work out plan that will actually provide you with
results.
• FITT principle provides the most important
ingredient for the best possible workout routine.
Note:
 At the start of the individual’s journey to exercise,
the toughest part is how to start. Hectic schedules
and lack of time certainly contribute to the
excuses. But for many people, lack of basic
workout knowledge intimidates them and
prevents them from even getting started
(FITT: FREQUENCY, INTENSITY, TIME, TYPE)
• Frequency: This refers to how often you will
exercise
• Frequency is a key component of the
FITT Principle. Remember that it’s
important to know why you’re exercising
and what you want to achieve before
rushing into any exercise program.
• Intensity: How hard/heavy is the exercise?
• This is an extremely important aspect of
the FITT principle and is probably the
hardest factor to monitor. The best way
to gauge the intensity of your exercise is
to monitor your heart rate.
• Time: How long is the exercise?
• The time you spend exercising is also an
important part of the FITT Principle. The
time dedicated to exercise usually
depends on the type of exercise
undertaken.
• Type: What type of exercise will you be doing?
• The type of exercise you choose will
have a big effect on the results you
achieve. That’s why it’s important to
know what you want to gain from your
efforts.
Determining your Target Heart Rate:
• STEP 1: Determine the Resting Heart rate (In
getting the heart rate, count the number of beats,
starting with zero for one minute. Best to get your
RHR is in the morning immediately after waking
up. You may also get the pulse rate by counting
the beats of pulse for 15 seconds and multiply it
by 4)
• STEP 2: Determine the Maximum Heart Rate
(MHR)
(220 - age= MHR)
• STEP 3: Determine the Heart Rate Reserve
(HRR)
(MHR – RHR = HRR)
• STEP 4: Use the Karvonen Formula to determine
the THR range.
In computing the THR Range, we will use the
60% and 80% intensity level
FW101 A22
([HRR] x Intensity + RHR = THR) Notes:
Example: [HRR] x .60 + RHR = THR (lower  The FITT Principle is most usually used in the
limit) weight loss industry, it is also used to manipulate
the training program to get on top form, get fitter
[HRR] x .80 + RHR = THR (upper and get improved results.
limit)
 This principle assists you in figuring out how to
FITT PRINCIPLE TABLE modify your work out plan to prevent boredom,
FREQUENCY HOW Beginner 3-5 days/ overuse injuries and weight loss plateaus.
OFTEN week
Moderate- 5-7 days/
High week • Overload
INTENSITY HOW Beginner Less than
HARD 145 BPM • The principle of overload states that to
improve, muscle must work harder than
Moderate- 145-186
that which are they accustomed.
High BPM
TIME HOW Beginner 20-30 • A muscle will be stronger when forced to
LONG Min work beyond its normal intensity.
Moderate- 30-60
High Min • The load must increase in order to adapt
TYPE WHAT Running, Brisk and as the training develops.
TYPE Walking, Swimming, • Progression
Biking, Basketball,
Volleyball, Badminton, • The principle of progression states that a
Zumba, Etc. program must be progressive in order for
the body to achieve more training gains,
because the body adapts to the initial
Notes: overload.
• The FITT Principle is most usually used in the • Start slowly and gradually increase the
weight loss industry, it is also used to manipulate amount of exercise and keep
the training program to get on top form, get fitter overloading.
and get improved results.
• Reversibility
• This principle assists you in figuring out how to
modify your work out plan to prevent boredom, • The principle of reversibility dictates that
overuse injuries and weight loss plateaus. when training ceases the training
outcomes will also stop.
PRINCIPLES OF TRAINING
• Use it or lose it! If training stops,
• Specificity basically the improvement that was made
• The principle of specificity states that will be reversed.
different forms of exercise produce • Any adaptation that takes place as a result
different results… of training will be reversed when you
• for example, to improve the range of stop training.
movement, an individual needs to do Note:
exercises for the improvement of
flexibility.  If you take a break or don’t train often enough you
will lose fitness.
• The function of this principle is not only
on the movement or activity attained but
to the intensity at which it is performed.
FW101 A22
• Individuality during a recovery period before another
bout of exercise can be attempted.
• The principle of individuality states that
each person has unique capabilities and
needs.
Specific training methods can be used to improve each
• The training exercise should be fitness factor
accustomed to each person’s
characteristics and needs. • Circuit training involves performing a
series of exercises in a special order
• If the same program is the designed, the called a circuit.
person will respond differently.
• Cross training involves using another
METHODS OF TRAINING sport or activity to improve your fitness
• Aerobic Exercise • Interval training involves alternating
between periods of hard exercise and
• Exercise actually requires energy, when rest. It improves speed and muscular
we exercise aerobically our bodies use endurance.
glycogen and fat as fuel. This low to
moderate level of exertion can be • Weight training uses weights to provide
sustained over long periods. resistance to the muscles.
• As you breathe more heavily with Notes:
exertion carbon dioxide is expelled from
your body.  Circuit training - Each activity takes place at a
'station'. It can be designed to improve speed,
• Lactic acid is not produced as it is with agility, coordination, balance and muscular
anaerobic exercise. endurance.
 Cross training It happens when an athlete trains
• Anaerobic means ‘without oxygen.’ This
in a different environment. For example a
type of training improves the ability of
volleyball player uses the power training for that
the muscles to work without enough
sport to help with fitness for long jump.
oxygen and it uses muscles at high
 Interval training It improves speed and muscular
intensity and a high rate of work for a
endurance.
short period of time.
 Weight training It improves muscular strength
Note: (high weight, low reps), muscular endurance (low
weight, high reps, many sets) and power (medium
 For the development of physical fitness, both weight and reps performed quickly).
aerobic and anaerobic exercises are needed.
 The difference between these two types of
exercise are duration and intensity of muscular
contractions involved, as well as by how energy
is generated within the muscle.
 For the development of physical fitness, both
aerobic and anaerobic exercises are needed.
 Aerobic means “with oxygen”, it is any activity
that used large muscle groups and maintained
continuously with rhythmic pattern. This type of
exercise improves cardiovascular fitness,
respiratory capacity and muscular endurance.
• Anaerobic exercise should not last long
for the reason that oxygen is not used for
energy and lactic acid is produced.
• Lactic acid contributes to muscle fatigue
and must be burned up by the body