PHYSICAL EDUCATION (Exercise Program Design)
- 1. Exercise Program Design > Principles of Exercises Training > FITT Principle > Parts of an Exercise Program
- 2. Are there Guidelines to help me improve my fitness level safely and effectively?
- 3. Principles of Exercises Training •Principle of Overload •Principle of Progression •Principle of Specificity •Principle of Individuality •Principle of Reversibility
- 4. Overload States that the body must work harder than what it is used to in order for it to adapt.
- 5. Progression States that the body should experience a gradual increase in work load.
- 6. Specificity States that the body will adapt specifically to the workload.
- 7. Individuality States that no two persons are the same and their rate of adaptation to the same workload differs.
- 8. Reversibility It is another way of stating the principle of disuse.
- 9. What is the first step in designing an effective exercise program?
- 10. Guidelines that can help in determining fitness goals: •Write short-term and long- term performance goals •Set realistic goals •Write specific goals
- 11. How do I evaluate my fitness level?
- 12. One Mile Run It is a popular test that assess cardiovascular endurance.
- 13. One Minute Push-Up It is a test that assess muscular fitness of the muscles in the upper torso.
- 14. One Minute Curl-Up It is a test that aims to assess the muscular fitness of the muscles in the abdominal area.
- 15. Sit and Reach It is a test that evaluates the flexibility of the hip and the hamstring area.
- 16. Body Mass Index It is a widely accepted tool to evaluate body composition.
- 17. Waist Girth It is an important tool to assess the relative amount of fat in the abdominal region.
- 18. FITT Principle FACTOR DEFINITION FREQUENCY NUMBER OF SESSIONS IN A WEEK INTENSITY DIFFICULTY LEVEL OF THE EXERCISE OR WORK DEMAND TIME DURATION OR DISTANCE COVERED IN AN EXERCISE SESSION TYPE MODE OF EXERCISE OR ACTIVITY
- 19. How can I evaluate muscle weakness and imbalance?
- 20. Squat It is a multi-joint movement that has the ability to show neuromuscular deficit in the core muscles and the lower extremity muscles.
- 21. Lunge It is the another movement that evaluates movement stability and neuromuscular deficit of the lower extremity.
- 22. Trunk Rotation It is a common movement in many sports that involve in throwing.
- 23. Push-Up It is a basic exercise that evaluates the strength of the arms and abdominal muscles as well as the flexibility of the shoulder joint.
- 24. Parts of an Exercise Program WARM-UP RECOMMENDED TIME 6-10 MINUTES INTENSITY MODERATE TYPE OF ACTIVITY GENERAL MULTI-JOINT MOVEMENTS RECOVERY ALLOW A 5 MINUTE RECOVERY PERIOD BEFORE ACTUAL EXERCISE