MY FITNESS PROGRAM

The Principles of Physical Activity

Overload Principle. It is the most fundamental principle that implies doing "more than
usual" to change. For the skeletal muscles to get stronger, the additional load must be added,
and greater load exerted than what was used to.

Principle of Progression. This is a gradual increase in effort or load which is not achieved
too slowly, nor too quickly. This principle aids safe and effective results.

Principle of Specificity. This suggests that overloading must specifically train the desired
body part for it to improve. Cardiovascular fitness, for example, will only boost flexibility to
a limited degree, but jogging and cycling would not be part of the flexibility enhancement
exercise routine. Instead, choose exercises that focus on stretching out the muscles and joints.
Use the right kind of exercise that will directly improve your target muscles.

Principle of Reversibility. Development of muscles will take place if regular movement and
execution are done, and if activity ceases, it will be reversed. This shows that the benefits an
changes achieved from overload will last only if training is continuous. If the training is
discontinued, the effect of training is lost.
Recovery Principle. The Theory of Recovery implies that athletes require ample time to
recover from the training program and compete in a competition. Many trainers believe the
ability of an athlete to recover from workouts is just as crucial as the workout itself.
Variation Principle. Adaptation can be maximized by varying physical activity. An athlete
may hit a plateau with a constant, unchanging routine. Repetitive stress injuries may
sometimes develop from the same routine performed repeatedly.
Individualization Principle. No two people are truly alike. Every human possesses a certain
set of unique physical characteristics. Therefore, some training or exercise programs are
tailormade for certain individuals, especially for those with specific needs, strengths or
limitations, and conditions.
Maintenance Principle. Exercise must be regular to stay fit and healthy. By following all the
other principles above, taking into consideration the principles of FITT, one can maintain a
healthy level of fitness.
The FITT Principle of Physical Activity
FREQUENCY
- The frequency of exercise refers to the number of times a physical activity is done
each week. According to the recommendations of the American College of Sports
Medicine, exercise is recommended 3-5 days a week, and exercise can be performed
in most days of the week with a mix of lightmoderate-vigorous activity for more
effective results.
INTENSITY
- The rate at which the activity is performed is called Intensity. This is also referred to
as the degree to which an act or exercise is needed. It describes how easy or how hard
a person has to work in a certain activity, and it varies from one person to another.
TYPE
- The type of activity is determined by following the principle of progression and
specificity. To achieve a higher fitness level, choose the type of physical activity that
challenges the body to take on an increase in work, and respond to your need.
TIME
- Time is the duration or length of the session of physical activity. It is inversely related
to Intensity since the more intense work is done, the shorter time it is performed.

How to Use FITT in your Fitness Plan

The F.I.T.T. principle outlines how to manipulate your program to get in shape and get better
results. It also helps you figure out how to change your exercises to avoid boredom and
fitness-related injuries. Walking for 30 minutes at a moderate pace three times a week, for
example, could be a great place for a beginner to start. After a few weeks, boredom sets in
doing the same workout for weeks or months will lose your motivation to exercise.

At this stage, you feel the need to control one or more of the F.I.T.T. principles, such as:

Changing the frequency rescheduling your day of walking.

Changing the intensity by adding some running intervals.
Changing the time spent walking each workout day.
Changing the type of workouts such as biking or swimming.
Changing one of these elements can make a big difference in your workout and how your
body responds to exercise. It is important to change things up on a regular basis to keep your
body healthy and your mind engaged.
Making a Health-Related Fitness Plan
If you are exercising at the proper exercise intensity for your health and fitness goals, you
will get the most from your workouts.
That is why it is important to consider the Principle of Physical Activity and the FITT in
establishing a fitness goal.
Here are some examples of physical activities and exercises that you may integrate into your
own fitness plan in order to achieve/and or maintain health-related fitness.

Body Composition Exercises

 Aerobic exercise
 Anaerobic exercise

Cardiovascular Exercises
 walking
 jogging
 cycling /biking
 hiking
 skating
 rollerblading
 cardio machi

Flexibility Exercises
 Standing Hip Flexor Stretch
 Modified Sit and Reach
 Standing Hamstring Stretch
 Triceps Stretch
 Butterfly Stretch

Muscular Strength and Endurance Fitness

 Plank.
 Bodyweight squats.
 Walking lunges.
 Pushups.
 Sit-ups

How much physical activity is needed to maintain a good fitness level?

To maintain good fitness and health status for adults aged 18 and above, they should maintain
an active physical lifestyle. Children aged 6-17 years old should be encouraged to do at least
60 minutes of everyday physical activities which include either moderate or vigorous activity.

Health guidelines from the U.S. Department of Health and Human Services and the American
Heart Association have a guideline for the form and amount of exercise needed for the best
health benefits: moderate aerobic intensity Exercise for 30 minutes a day 5 days a week (or a
total of 2 hours 30 minutes a week). Moderate intensity aerobic exercise for 30 minutes a day
for five days a week (or two hours and 30 minutes a week, in total). Moderate exercise can be
as easy as walking briskly.

MET
The word "MET" is an abbreviation for "Metabolic Task Equivalent" which represents the
amount of oxygen used by the body during physical activity. We can compare the amount of
exertion an activity takes by assigning METs to an activity, even among persons of varying
weights.
Your breathing and heart rate will become quicker during moderate physical activity and
your body will burn between 3.5 to 7 calories per minute (this depends on your weight and
fitness level). Your body uses 1 MET as a reference for basic functions, such as breathing.
Your physical activity is considered intense when you get to 7 METs of effort. So, the
spectrum is:
1 MET: At rest
2 METs: Light activity
3-6 METs: Moderate activity
7 or more METs: Vigorous activity