PE Midterms

Physical Education

an integral part of general education designed to promote the optimum development of the individual physically, socially, emotionally, and mentally through total body movement in the performance of properly selected physical activities.

Physical Activity

a body movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure.

Exercise

a type of physical activity that requires planned, structured, and repetitive bodily movements to improve or maintain one or more components of physical fitness

Physical Fitness

the ability of an individual to perform one’s daily task with vigor and alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to meet unforeseen emergencies, and with enough energy for leisure time activities

Warm-up

the preparation of the body physically and mentally for the conditioning bout. This means that the heart, lungs, and muscles are being set for an increased workload, an activity that is of higher intensity and which will last for about 5-15 minutes enough to produce slight sweat indicating that the body is ready for the activity/exercise proper. This also means lesser chances of injury occurrences while exercising

Cool Down

this is the period when the body tries to return to its normal or resting state. This may be the latter phase of the conditioning bout but done at a lower intensity level followed by light stretching exercises. This may take about 5-15 minutes, enough time for the body to prevent muscle soreness and stiffness, and blood pooling that may result to a person’s feeling of dizziness and faintness. This guide that will indicate that cooling down has served its purpose is if the heart rate is approxmately 100-110 bpm or even less

Fundamental Movements

are basic body movements that involve various body parts. These fundamental movements are foundational building blocks upon which more complicated and intricate physical movements are built

Non-Locomotor Movements

non-locomotor movements requries no movement from one area to another, are important for balance, flexibility, body control, and spatial awareness, and can predict an active lifestyle later in life

Locomotor Movements

requires the body to travel through space from one point to another. The body is not anchored in place and is moving through the transfer of weight from one area of the body to another, which is seen is movements sucha as walking, marching, jumping, climbing, running, hopping, sliding, skipping, galloping, leaping, side-stepping, and crawling

Problems of Inactivity

• obesity

• diabetes

• lower back pains

• tension syndrome

• prone to Cardiovascular Diseases (CVDs)

CARDIOVASCULAR DISEASES (CVDs)

terms that refers to any disease that affects the heart or blood vessels

Atherosclerosis

accumulation of fatty plaques (fatty deposits, calcium, tissue debris) in the inner walls of the artery. This limits the flow of oxygen-rich blood to your organs and other parts of your body, which may eventually lead to a heart attack or stroke

Coronary Heart Disease (CHD)

a condition where the heart is supplied with insufficient blood due to clogging of coronary arteries. Difficulty in breathing or shortness of breath, vomiting, and angina pectoris (chest pain) are some of the signs of this disease.

Stroke

a disease when blood supply to the brain is reduced for a long period of time. Weakness of face, arm or leg on one side of the body, difficulty in speaking and walking are common symptoms.

Hypertension

is a condition where the blood pressure is chronically elevated. A borderline blood pressure is 140mmHg for the systolic BP (or when the heart contracts), and 90mmHg for the diastolic BP (or when the heart relaxes)

Normal

blood pressure is 120/80. This means a systolic reading of less than 120 and a diastolic reading of less than 80

Elevated

blood pressure is a systolic reading of 120 to 129 and a diastolic reading of less than 80

Stage 1

high blood pressure is a systolic reading of 130 to 139 or a diastolic reading between 80 and 89.

Stage 2

high blood pressure is a systolic reading of 140 or higher or a diastolic reading of 90 or higher

Muscular Strength

ability of the muscle to exert or apply a single maximal force during contraction to overcome resistance

Muscular Endurance

capacity of a muscle or a group of muscle to persist in a localized muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a period of time

Flexibility

functional capacity of the joints to move within a normal range of motion (ROM). It involves the muscular system as well as the bones and joints. Lack of adequate flexibility has often been linked with low back pain as well as with muscle and joint injuries. An adequate degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly improved by stretching.

Flexion

bending a body segment

Extension

straightening a body segment

Abduction

moving a limb away from a body

Adduction

moving a limb towards the body

Body Composition

refers to the total makeup of the body using the concept of a two-component model: the Lean Body Mass and the Body Fat.

Lean Body Mass

consists of the muscles, bones, nervous tissue, skin, blood, and organs. These tissues have a high metabolic rate and make a direct, positive contribution to energy production during exercise

Body Fat

Adipose tissue represents the components of the body whose primary role is to store energy for later use. Body fat does not contribute directly to exercise performance. Body Fat is further maintenance of life, while storage body fat is contained in the fatty deposits found under the skin and deep inside the skin and deep inside the body

Body Mass Index (BMI)

weight in kg/height in m2

Underweight

<18.5

Normal

18.5–22.9

At-risk of Obesity

23.0–24.9

Obese I

25.0–29.9

Obese II

>30.0

Waist-Hip Ratio (WHR)

waist measurement/hip measurement

healthy WHR for women

under 0.85

healthy WHR for men

is 0.90 or less.

Cardiovascular Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to the working muscles efficiently to sustain prolonged rhythmic exercises. It is also defined as the maximum amount of work an individual is capable of performing continuously, where the work involves large muscle groups.

High performance zone

84 or less

Good fitness zone

85-95

Marginal zone

96-119

Low zone

120 and above

Macronutrients

nutrients that the body needs in large amount as they are the ones that provide energy to the body

Carbohydrate

The chief source of energy in the Filipino diet. Each gram of carbohydrates yields 4 kcal. It is also the preferred energy source for most of the body’s functions. As long as carbohydrate is available to the body, certain body cells, such as the nerve cells in the brain and retina, and the red blood cells, depend exclusively on it for energy

• Active individuals and athletes consume a high-carbohydrate diet (carbohydrate loading) to maximise glycogen storage for fuel. These foods have also been shown to improve sports performance, especially among endurance athletes.

• Carbohydrates are the starches (complex carbohydrates) and sugar (simple carbohydrates) one gets from rice, corn, root crops, pasta, bread and bakery products, fruits, vegetables, milk and milk products and many processed foods and drinks

Fat

provides a concentrated source of food energy, providing 9 kcal per gram. It is also important component of body cells and helps absorb, transport and store the fat-soluble vitamins A, D, E and K. Other functions of fats include body insulation and padding from extreme temperature and shock, and provide palatability and satiety value to foods

• The human body can synthesize all fatty acids except linoleic (omega-6) and linolenic (omega-3) acids. They must be provided by the diet hence the name essential fatty acids. They are used to maintain the structural portions of cell membranes and to synthesize eicosanoids. Eicosanoids are hormone-like compounds that function in the blood pressure regulation, blood clotting and immune response. Some of the important derivatives of linolenic acid are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are necessary in normal brain development and in the prevention and treatment of various diseases such as heart disease, hypertension, arthritis, and cancer. EPA and DHA also constitute a large part of the eye’s main center vision, the retina

• Saturated fats are found in red meats, whole eggs, milk and milk products and coconut oil. Unsaturated fats are found in nuts, fish and vegetable oils such as corn oil.

Protein

the body-building nutrient. Proteins are needed for growth and repair of body cells. No new living tissue can be built without it, for protein is a part of every living cell and every tissue. They are also essential components of enzymes and hormones needed for vital life processes such as digestion absorption and metabolism. Proteins also help produce antibodies to fight infection, maintenance of fluids and electrolyte balance and acid-base balance and transport of substance around the body. Protein provides some fuel to the body, yielding 4 kcal per gram.

• Major sources of protein are fish, meat, poultry, eggs, organ meats, milk and milk products, dried beans and nuts

Micronutrients

nutrients that the body needs in small amount

Vitamins

Vitamins in food occur in much smaller quantities than the macronutrients. They are the regulators or facilitators of body processes. Certain vitamins assume antioxidant functions (vitamin C, E and beta-carotene) that may help protect cell membranes. Furthermore, vitamin D acts as a hormone. The human body needs an adequate supply of 13 vitamins--- fat-soluble vitamins A, D, E and K and water-soluble vitamins C and B complex.

• Rich sources of vitamins include green, leafy and yellow vegetables and fresh fruits. Rich sources of protein, carbohydrates and fats are also good sources of a number of vitamins

Water

constitutes the body’s fluid compartment that provides the medium in which all of the cell’s chemical reactions occur. Every cell in the body is bathed in fluid with the exact composition that is best for it. These special fluids regulate the functioning of cells. The entire system of cells and fluids remains in a delicate but firmly maintained state of dynamic equilibrium called homeostatis.

• Body water acts as transporters of nutrients and waste products, lubricant around joints and shock absorber in certain body organs (spinal cord). It also aids in the maintenance and regulation of blood volume and body temperature

Minerals

just like vitamins, do not provide calories but are used as building blocks for body tissues such as bones, teeth, muscles and other organic structures. A number of minerals such as zinc, iron, and copper are components of enzymes known as metalloenzymes, which are involved in the regulation of metabolism.

• In addition, muscle contraction, nerve impulse conduction, normal heart rhythm, blood clotting, maintenance of body water balance, blood acid-base balance are some physiological processes regulated or maintained by minerals

Pinggang Pinoy

Go, Grow, Glow, Water

For Go Energy Giving

Go for rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support bodily functions and physical activity. Choose whole grains like brown rice, corn, whole wheat bread, and oatmeal, which contain more fiber and nutrients than refined grains and are linked to a lower risk of heart disease, diabetes, and other health problems.

For Grow Body Building

Eat fish, shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the growth, maintenance, and repair of body tissues. Include fatty fish in the diet like tuna, sardines, and mackerel 2-3 times a week to provide essential fatty acids that help against heart diseases

For Glow Body Regulating

Enjoy a wide variety of fruits and vegetables, which are packed with vitamins, minerals, and fiber needed for the regulation of body processes.

For Water

Drink lots of water every day for adequate hydration. Limit intake of sugar-sweetened beverages to reduce the risk of obesity and tooth decay

The Paleo Diet

• The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before agriculture developed.

• The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy, and processed foods.

• While it’s debatable whether this diet really provides the same foods your ancestors ate, it is linked to several impressive health benefits.

• How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains.

• Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.

• Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size.

• In studies, paleo dieters automatically eat much fewer carbs, more protein, and 300–900 fewer calories per day

• Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure.

• Downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious

• Summary: The paleo diet emphasizes whole foods but bans grains and dairy. Its multiple health benefits include weight loss

The Vegan Diet

• The vegan diet restricts all animal products for ethical, environmental, or health reasons. Veganism is also associated with resistance to animal exploitation and cruelty.

• How it works: Veganism is the strictest form of vegetarianism.

• In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.

• Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without counting calories — because its very low fat and high fiber content may make you feel fuller for longer.

• Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets.

• One 18-week study showed that people on a vegan diet lost 9.3 pounds (4.2 kg) more than those on a control diet. The vegan group was allowed to eat until fullness, but the control group had to restrict calories.

• However, calorie for calorie, vegan diets are not more effective for weight loss than other diets.

• Weight loss on vegan diets is primarily associated with reduced calorie intake.

• Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death.

• Limiting processed meat may also reduce your risk of Alzheimer’s disease and dying from heart disease or cancer.

• The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

• Summary: Vegan diets exclude all animal products. They may cause weight loss due to lower calorie intake while reducing your risk of several diseases

Low-Carb Diets

• Low-carb diets have been popular for decades — especially for weight loss.

• There are several types of low-carb diets, but all involve limiting carb intake to 20–150 grams per day.

• The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main source of energy.

• How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake.

• When carbs intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones.

• Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.

• Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals. 

• They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs.

• People on very low-carb diets commonly reach a state called ketosis. Many studies note that ketogenic diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet.

• Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake.

• Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure.

• The downside: Low-carb diets do not suit everyone. Some feel great on them while others feel miserable. Some people may experience an increase in “bad” LDL cholesterol.

• In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated.

• However, low-carb diets are safe for the majority of people.

• Summary: Low-carb diets severely limit carb intake and push your body to use fat for fuel. They aid weight loss and are linked to many other health benefits

The Dukan Diet

• The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss phases and two maintenance phases.

• How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern.

• How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran.

• The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will be fewer and fewer pure protein days to maintain your new weight.

• Weight loss: In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of protein per day and lost an average of 33 pounds (15 kg) in 8–10 weeks.

• Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits.

• These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in several fullness hormones.

• Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.

• The downside: There is very little quality research available on the Dukan diet. 

• The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets.

• What’s more, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss.

• The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain the weight after losing it.

• Summary: The Dukan diet has not been tested in quality human studies. The diet may cause weight loss, but it also may slow down your metabolism and make you lose muscle mass along with fat mass

The Ultra-Low-Fat Diet

• An ultra-low-fat diet restricts your consumption of fat to under 10% of daily calories.

• Generally, a low-fat diet provides around 30% of its calories as fat.

• Studies reveal that this diet is ineffective for weight loss in the long term.

• Proponents of the ultra-low-fat diet claim that traditional low-fat diets are not low enough in fat and that fat intake needs to stay under 10% of total calories to produce health benefits and weight loss.

• How it works: An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based and has a limited intake of animal products.

• Therefore, it’s generally very high in carbs — around 80% of calories — and low in protein — at 10% of calories.

• Weight loss: This diet has proven very successful for weight loss among obese individuals. In one study, obese individuals lost an average of 140 pounds (63 kg) on an ultra-low-fat diet.

• Another 8-week study with a diet containing 7–14% fat showed an average weight loss of 14.8 pounds (6.7 kg).

• Other benefits: Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and markers of inflammation.

• Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes.

• Furthermore, it may slow the progression of multiple sclerosis — an autoimmune disease that affects your brain, spinal cord, and optic nerves in the eyes.

• The downside: The fat restriction may cause long-term problems, as fat plays many important roles in your body. These include helping build cell membranes and hormones, as well as helping your body absorb fat-soluble vitamins.

• Moreover, an ultra-low-fat diet limits intake of many healthy foods, lacks variety, and is extremely hard to stick to. 

• Summary: An ultra-low-fat diet contains less than 10% of its calories from fat. It can cause significant weight loss and may also have impressive benefits for heart disease, type 2 diabetes, and multiple sclerosis.

The Atkins Diet

• The Atkins diet is the most well-known low-carb weight loss diet.

• Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs.

• The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.

• This causes you to eat fewer calories without having to think about it.

• How it works: The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks.

• The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight.

• Weight loss: The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat diets.

• Other studies note that low-carb diets are very helpful for weight loss. They are especially successful in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity.

• Other benefits: Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure.

• Compared to other weight loss diets, low-carb diets also better improve blood sugar, “good” HDL cholesterol, triglycerides, and other health markers.

• The downside: As do other very low-carb diets, the Atkins diet is safe and healthy for most people but may cause problems in rare cases.

• Summary: The Atkins diet is a low-carb weight loss diet. It’s effective for weight loss but also has benefits for many other disease risk factors

The HCG Diet

• The HCG diet is an extreme diet meant to cause very fast weight loss of up to 1–2 pounds (0.45–1 kg) per day.

• Its proponents claim that it boosts metabolism and fat loss without inducing hunger.

• HCG(human chorionic gonadotropin) is a hormone present at high levels during early pregnancy.

• It tells a woman’s body it’s pregnant and maintains the production of hormones that are important for fetal development. It has also been used to treat fertility issues.

• How it works: The diet is split into three phases. During the first phase, you begin taking HCG supplements.

• During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCGsupplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 3–6 weeks at a time.

• In the third phase, you stop taking HCG and slowly increase your food intake.

• Weight loss: The HCG diet does cause weight loss, but multiple studies conclude that the weight loss is due to the ultra-low-calorie diet alone — not the HCG hormone.

• Furthermore, HCG was not found to reduce hunger.

• Other benefits: Aside from weight loss, there are no documented benefits of the HCG diet.

• The downside: Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories.

• Such severe calorie restriction further reduces the number of calories your body burns. This is because your body thinks it’s starving and therefore attempts to preserve energy.

• In addition, most HCG products on the market are scams and don’t contain any HCG. Only injections are able to raise blood levels of this hormone.

• Moreover, the diet has many side effects, including headaches, fatigue, and depression. There is also one report of a woman developing blood clots, most likely caused by the diet.

• The FDA disapproves of this diet, labelling it dangerous, illegal, and fraudulent.

• Summary: The HCG diet is a rapid weight loss diet. It’s not based on any scientific evidence and may reduce metabolic rate and cause muscle loss, headaches, fatigue, and depression.

The Zone Diet

• The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein and fat to 30% each.

• It recommends eating only carbs with a low glycemic index (GI).

• The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.

• The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases.

• How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of fat — namely monounsaturated oil, such as olive oil, avocado, or almonds.

• It also limits high-GI carbs, such as bananas, rice, and potatoes.

• Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes weight loss and reduces appetite, others show very little weight loss compared to other diets.

• Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides.

• One study suggests that the Zone Diet may improve blood sugar control, reduce waist circumference, and lower chronic inflammation in overweight or obese individuals with type 2 diabetes.

• The downside: One of the few drawbacks of this diet is that it limits the consumption of some healthy carb sources, such as bananas and potatoes.

• Summary: The Zone Diet is a low-GI diet. Studies on its weight loss benefits are inconsistent, but the diet improves many important health markers and reduces your risk of heart disease.

Intermittent Fasting

• Intermittent fasting cycles your body between periods of fasting and eating.

• Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet.

• The most popular ways to do intermittent fasting are:

• The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours, subsequently fasting for the remaining 16 hours of the day.

• The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.

• The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You do not restrict intake on the five remaining days.

• The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at night.

• How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction.

• It can make you eat fewer calories overall — as long as you don’t overcompensate by eating much more during the eating periods.

• Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight loss diets.

• In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by 3.6–14% in the short term.

• Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood sugar levels.

• Furthermore, intermittent fasting has been linked to increased levels of human growth hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered gene expressions.

• Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against Alzheimer’s disease and cancer.

• The downside: Although intermittent fasting is safe for well-nourished and healthy people, it does not suit everyone.

• Some studies note that it’s not as beneficial for women as it is for men.

• In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight, or nutrient-deficient.

• Summary: Intermittent fasting lets your body cycle between fasting and eating. It is very effective for weight loss and has been linked to numerous health benefits.

Training

a systematic method of physical conditioning. It follows a systematic process of repetitive, and progressive exercise of work, as well as guidelines in doing a physical activity

INDIVIDUAL DIFFERENCES

Performers respond differently to the same training. This is due to factors such as age, sex, the individual’s state of training, the characteristics that athletes have inherited from their parents/genetic, their personal commitment, their level of physical and mental maturity

ADAPTATION/USE

Is the way the body responds to the training program. The parts of the body that are actively stressed during exercise adapt to those stresses, leading to an increase in performance.

OVERLOAD

Indicates that doing “more than the usual” is necessary if benefits are to occur. In order for the muscles (including the heart muscles) to get stronger, it must be overloaded or worked against a load greater than usual.

• It relates to the Principle of Use/Adaptation in that your energy systems must be stressed beyond their normal levels of activity if they are to improve. For the body’s systems to make these adaptations, they must be overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal

Frequency

(how often) it is the number of times one should exercise in a week. According to studies, for one to achieve something out of ones physical fitness activity, one should exercise at least 3-4 times in a week. Increased frequency may be necessary for those training for competition.

Intensity

( how hard ) it is defined as the difficulty level or how vigorous and exercise should be. This is probably the most critical of the different factors that determine the amount of positive physical change to take place

Time/Duration

(how long) the length of time at which the exercise program is executed. An average work-out will last between 15-45 minutes to an hour. The intensity of an exercise is inversely proportional to the duration. As the intensity increases, duration decreases and vice versa

Type

thetype of activity or exercise which in general are focused on cardio and resistance training.

PROGRESSION

As one reaches his fitness potential, the rate of improvement begins to plateau. Hence, the overload imposed on an athlete must be progressive

REVERSIBILITY/DISUSE

The adaptation that take place as a result of training are all reversible. Adaptation to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly. The principle of reversibility is another way of stating the principle of disuse. If your energy systems are not utilized, it deteriorates to a level congruent to your level of activity. It indicates that disuse or inactivity results in loss of benefits achieved in overloading

SPECIFICITY

In order for a training program to be effective it must be specific for the sport and position of the performer. It indicates that you must train a specific energy system and a specific muscle or muscle groups in order for the desired improvement to occur

Metabolic Specificity

involves training a specific energy system.

Neuromuscular Specificity

involves a training specific muscle or muscle group.

RECOVERY

refers to the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.

VARIATION

Refers to the need of the body to undergo changes. If training programs are repetitious, athletes can soon become bored and lose their motivation.

TIME PATTERN

Exercises should be done anytime of the day when it is convenient for the individual and it should be governed by the preference and the timetable of the individual.

The FITT Principle

• Frequency is a number of times an individual should exercise in a week. Answers the question: How often?

• Intensity is the difficulty level of the exercise. Answers the question: How hard/difficult?

• Time is the duration of the exercise. Answers the question: How long?

• Type is the mode of exercise