LESSON 3- LESSON 4
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Title
Lesson 3: Set Fitness Goal
Health Optimizing Physical Education 1
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Effective Training
Takes time and patience.
Adhering to proper principles yields results in performance improvement and physiological changes.
Key Principles of Training
Overload Principle
Progressive Principle
Specificity Principle
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Overload Principle
Refers to doing "more than normal" for improvement.
Essential for boosting fitness, strength, and endurance.
Enables long-term adaptations for higher performance levels.
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Principle of Progression
Workload needs to be progressively increased to ensure continuous improvement.
Gradual increase reduces the risk of injury.
Importance of rest and recovery to prevent overtraining.
Example: Infrequent intense workouts lead to weak fitness gains.
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Principle of Specificity
Focuses on training specific body areas to improve those areas.
Example: Cyclists should train specifically for cycling.
Encourages exercising the muscles related to the desired fitness goals.
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Principle of Reversibility
Continuous activity is necessary to maintain muscle development and physiological benefits.
Cessation of activity leads to regression in fitness levels.
Detraining effects reverse upon resuming training; extended rest diminishes progress.
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F.I.T.T Principle
The F.I.T.T principle guides the development of a workout plan to achieve fitness goals.
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Frequency
Refers to how often you exercise.
Frequency depends on workout type, intensity, fitness level, and goals.
Recommended: 3-5 times per week.
Cardio: 5+ days moderate intensity or 3 days intense for health; 6 days for weight loss.
Strength: 2-3 non-consecutive days with 1-2 days rest.
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Intensity
Indicates how hard you work during physical activity.
Measured differently depending on fitness components.
Cardio: Heart rate monitoring.
Strength: Adjust based on weight, repetitions, sets.
Tips for setting intensity: beginners start lighter, build to heavier weights for strength.
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Time
Duration of the physical activity varies per fitness component.
Cardio: 30-60 minutes; beginners around 15-20 minutes.
Strength: Time depends on type of workout; total body may take up to an hour.
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Type
Specific activity chosen to improve fitness components.
Cardio: Includes activities like jogging, cycling, swimming.
Strength: Resistance exercises, including weights and bodyweight exercises.
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Using the F.I.T.T Principles
Guides adjustment of workout plans to prevent boredom and injuries.
Example: Altering frequency, intensity, time, and type of workout can enhance results.
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Implementing Changes in Workout Plan
Strategies could include changing exercise frequency, intensity, time, or type.
Regular changes prevent plateaus and maintain muscle growth through progressive overload.
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Components of an Exercise Program
Warm-up: 5-10 minutes of low to moderate intensity exercise.
Conditioning: 15-60 minutes of workout activities.
Cool-down: 5-10 minutes of low-intensity exercises.
Stretching: Minimum 10 minutes post-exercise.
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Physical Activities
Lesson 3.1-2 discusses various physical activities, focusing on flexibility exercises and muscular strength/endurance.
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Examples of Physical Activities
Importance of personalizing intensity and type of exercise in the fitness plan.
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Flexibility Exercise
Activities improving joint mobility necessary for daily tasks.
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Flexibility: Upper Body Muscles
Exercises targeting upper body flexibility.
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Flexibility: Core Body
Core flexibility exercises.
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Flexibility: Lower Body Muscle (Calf and Side Legs)
Exercises focusing on lower body flexibility.
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Flexibility: Lower Body Muscle (Standing Quadriceps)
Quadriceps flexibility exercises.
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Flexibility: Lower Body Muscle (Hamstring)
Hamstring stretch exercises.
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Muscular Strength and Endurance
Exercises designed to develop muscular strength and endurance.
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Wall Push & Dip Up
Strength training exercises focusing on upper body strength.
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Sit-Ups & Glute Bridge
Core and glute strength exercises.
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Push-Up, Side Abs & Oblique Planking
Exercises targeting overall core and upper body strength.
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Setting a Fitness Goal
Importance of engaging in moderate to vigorous physical activity.
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Benefits of Physical Activity
Engaging in physical activity promotes health and social interactions.
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Activity Pyramid
Recommendations to balance sedentary and active lifestyles.
Activities: Stretching, strength training, aerobic exercises.
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Actionable Guidelines
Suggestions for increasing daily activity and balancing workout routines.
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Aerobic Exercise
Definition: Physical activity that increases heart rate and breathing.
Benefits: Strengthens heart and lungs, efficient oxygen delivery.
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Measurement of Heart Rate
Importance for monitoring exercise intensity.
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Apical Pulse Site
Location: Apex of the heart (left chest).
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Carotid Pulse Site
Location: Carotid artery beside the larynx (light pressure).
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Temporal Pulse Site
Location: Right or left temple (light pressure).
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Aerobic Fitness
Defined as cardiovascular system’s ability to supply energy for ongoing physical activities.
Benefits include reduced risk of chronic diseases.
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Conclusion
Thank you for your attention.