ST.

ALOYSIUS GONZAGA PAROCHIAL SCHOOL

Tupaz St., Poblacion, Guinayangan Quezon
Tel No. 717-6948│0910-072-6330
Email: [email protected]

MODULE 3 FITNESS GOALS

Improving fitness is an important goal for achieving optimum health. If carefully

planned, performed, monitored, and evaluated, positive health–related outcomes
will be achieved and that reduces their risks to acquiring health problems. To
maximize the results of a physical fitness program there is a need to be acquainted with the
Principles of Exercise and appropriate modification of the FITT—Frequency, Intensity, Type,
and Time.

PRINCIPLES OF EXERCISE TRAINING

1. PRINCIPLE OF OVERLOAD- states that the

body must work harder than what is used to in
order for it to adapt. It implies that exercise is a
form of stress that will stimulate the body to
become stronger. Working the body harder than
it is normally worked. It builds muscular
strength and contributes to overall fitness. This
achieved by increasing weight, repetitions, or
sets.

2. PRINCIPLES OF PROGRESSION- states that

the body should experience a gradual increase in workload. The
gradual increase in overload necessary to achieve higher levels of
fitness. As an activity gets easier increase the number of reps, sets,
or the time spent doing the activity. If the principle of overload asks
“How hard?” then principle of progression asks “How soon?”. The
body will get injured if it experiences a workload that is too hard
and too soon. The body should be given ample time to recover and
get used to the new workload.

3. PRINCIPLES OF SPECIFICITY- states that the body will adapt specifically to the workload
it experienced. It implies that improvements in fitness level will be limited to the activities
that one is performing. This suggests that overloading must specifically train a desired body

1
 ST. ALOYSIUS GONZAGA PAROCHIAL SCHOOL
Tupaz St., Poblacion, Guinayangan Quezon
Tel No. 717-6948│0910-072-6330
Email: [email protected]

part for it to improve. For example, cardiovascular fitness may only improve flexibility to a
small degree, and so jogging and running will not be a part of the exercise program for
developing flexibility. Instead, select exercises with emphasis on stretching out the muscle
and joints. Use the appropriate type of exercise that directly improves your target muscles.
This principle highlights the importance of performing a variety of activities to improve
overall fitness.

4. PRINCIPLE OF INDIVIDUALITY- states that no two persons are the same and their rate of
adaptation to the same workload differs. This principle emphasizes the need to create an
exercise program that is individual-specific. All individuals have different performance goals,
fitness attributes, lifestyle, and nutritional preferences; they respond to exercise and its
physical and social environments in their own unique way.
5. PRINCIPLE OF REVERSIVILITY- states that the adaptations that take place as a result of
training is reversible. If your energy systems are not utilized, they deteriorate to a level that
matches your level of activity. It indicates that inactivity results in loss of benefits achieved in
overloading.

THE FITT PRINCIPLE OF PHYSICAL ACTIVITY

Exercise is an activity that will stimulate your body
to adopt and become stronger. The stimulus has to
be appropriate to derive the health benefits. If the
stimulus is too light, the body will not adopt, it is
too hard, it may cause some injuries. The exercise
should be designed to fit the current health
condition of the individual and it should be
interesting. The FITT principle is a helpful guide in
designing a personalized fitness program.

The FITT principle is an acronym for FREQUENCY, INTENSITY, TIME, and TYPE. These are key
factors in designing an exercise program that will address the current fitness level, provide means to
overload the body, and trigger positive adaptations.

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

• The frequency of exercise refers to number of times a physical activity is done in each week.
According to the American College of Sports Medicine guidelines, it is recommended to
exercise 3-5 days per week and for more optimal results, exercise can be done in most days of
the week with a combination of light-moderate-vigorous activity.

2
 ST. ALOYSIUS GONZAGA PAROCHIAL SCHOOL
Tupaz St., Poblacion, Guinayangan Quezon
Tel No. 717-6948│0910-072-6330
Email: [email protected]

• The intensity of an exercise, refers to the difficulty level of the workout. It is important to set
a workload that is more challenging than what one is used to. It describes how easy or how
hard a person has to work in a certain activity, and it varies from one person to another. The
determination of intensity depends on some individual factors such as exercise experience,
relative level of fitness, and needs of fitness. The intensity level target may be determined by
computing the target heart rate (THR) range based on the results of an exercise stress test,
considering the resting and exercise heart rate, with 60% to 80% intensity level. (Karvonen’s
Formula) Go over your recorded fitness results from the self-testing activity. Compute for
your THR following the procedure below.
1. Get the MAXIMUM HEART RATE (MHR) 2. Get the HEART RATE RESERVE (HRR)
MHR = 220 – (your age) HRR = MHR – Resting Heart Rate
Example: 220 – 16 = 204 MHR Example: 204 – 60 = 144 HRR
3. Take 60% and 80% of HRR 4. Add each HRR to Resting Heart Rate (RHR) to
• 60% x HRR = obtain the Target Heart Rate
• 80% x HRR = (THR) range.
Example • 60% HRR + RHR = _____ beats/min
(0.60) 60% x 144 = 86.4 • 80% HRR + RHR = _____ beats/min
(0.80) 80% x 144 = 115.2 Example:
86.4 + 60 = 146.4 beats per minute
115.2 + 60 = 175.2 beats per minute
Therefore, your target heart rate range is ______ to ______ beats per minute.
Using the answers in the examples:
The target heart rate range is 146 to 175 beats per minute.
(When performing physical activities, your heart rate is within the normal range therefore, you have to select
moderate – vigorous activities that will make your heart pump within the THR range of from 146 to 175
bpm.)

3
 ST. ALOYSIUS GONZAGA PAROCHIAL SCHOOL
Tupaz St., Poblacion, Guinayangan Quezon
Tel No. 717-6948│0910-072-6330
Email: [email protected]

• The time is the duration or the length of session of a physical activity. It is influenced by
the intensity and the type of activity performed. It is inversely related to Intensity for the
more intense a work is done, the shorter time it is performed.

• Lastly, the type of activity. It is influenced by the fitness goal and

the current fitness level. The program should be designed so that
the exercise is the best activity to specifically address the fitness
goal. There is no single best exercise for a specific goal, but one
can choose from various alternatives or activities that will
provide enjoyment to him/her.

Here are some examples of physical activity and exercises that you may integrate in your own fitness
plan. Remember that the intensity of exercise as well as the type of activity to be done will vary for
each person, as it is based on the fitness level results during self-testing.

4
 ST. ALOYSIUS GONZAGA PAROCHIAL SCHOOL
Tupaz St., Poblacion, Guinayangan Quezon
Tel No. 717-6948│0910-072-6330
Email: [email protected]

PARTS OF AN EXERCISE PROGRAM

• Warm-up- it prepares the body for more strenuous activity. It is essential prior to the
actual workload. It increases body flow to the working muscles. It prepares the heart,
muscles, and joints for the succeeding activity.
• WORKOUT
• Cool down- it bridges the period between workout and rest. This transition is important
to deter the pooling of blood in the lower extremities. An abrupt stop from the workout
may slow down the hearth activity and abruptly decrease blood pressure, which can
dizziness.

STEPS IN DESIGNING AN EFFECTIVE EXERCISE PROGRAM

1. Write short-term ang long-term performance goals. A short-term goal is something that you
can achieve in 6 to 8 weeks while long-term goal is something that can be achieved in 6 months
or more. A long-term goal is usually made of several short-term goals.
2. Set realistic goals. It is important that goals are attainable in the given period.
3. Write specific goals. Write goal for each fitness component instead of writing a general one
(e.g., climb 4 flights of stairs without getting tired instead of improve fitness level.)
4. Write a fitness contract. A fitness contract is a concrete commitment. It is reminder of the
goals you have identified and it strengthens your resolve to keep your exercise program.