Lesson 7: 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.

The Principles of Physical Activity

Overload Principle. This is the most basic principle that indicates doing
“more than normal” for improvement to happen. In order for the skeletal muscles to
get stronger, additional load must be added and exerts greater than load what was
used to.

Principle of Progression. It is a gradual increase in exerting effort or load

that is done not too slowly, nor too rapidly. This principle aids safe and effective
results.

Principle of Specificity. This suggests that overloading must specifically

train a desired body 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 muscles and joints. Use the appropriate type of
exercise that directly improves your target muscles.

Principle of Reversibility. Development of muscles will take place if regular

movement and execution is done, and if activity ceases, it will be reversed. This
shows that benefit and changes achieved from overload will last only if training is
continuous. The training effect is lost if the training is discontinued.

The FITT Principle of Physical Activity

Frequency
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.

Intensity

The rate at which the activity is performed is called Intensity. It is also

referred to as the magnitude of the effort required to perform an activity or
exercise. 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.

Activity 1: My Target Heart Rate

Directions: Compute your Target Heart Rate Range in 4 steps. Fill in the blanks below.
1. Get the Maximum Heart Rate.
MHR = 220 - ________
(your age)
MHR =____________

2. Determine the Heart Rate Reserve.

HRR = MHR – ________________
(Resting Heart Rate)
(*Please refer to Self-testing activities)
HRR= _____________

3. Take 60% and 80% of the HRR

a. 60% x HRR = _________
b. 80% x HRR = _________

4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate
(THR) range.
a. 60% HRR ___ + ______ = ______ beats per minute
(RHR)

b. 80% HRR ___ + ______ = ______ beats per minute

(RHR)
Therefore, your target heart rate range is ______ to ______ beats per minute.
(4.a) (4.b)

(When performing physical activities, your heart rate is within the normal range
therefore you have to select moderate – vigorous activities that will make you
heart pump within the THR range.)

Type
The type of activity is determined by following the principle of progression
and specificity. To attain a higher level of fitness, select the type of physical
activity that challenges the body to accept an increase of work and that answers
your need.

Activity 2:
Directions: Identify what HRF component these physical activities belong to. Choose
your answer from the word pool and write your answers on the table provided for.

Cardiovascular Fitness Flexibility Muscular Strength &

Endurance
 Walking Jogging Lunges
Dynamic stretching Swimming Yoga
Stretching Squats Sit – ups
Body – weight exercises Brisk walking Planks

Time

Time is the duration or the length of session of a physical activity. It is

inversely related to Intensity for the more intense a work is done, the shorter time
it is performed.

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.

Cardiovascular Fitness
Aerobic Exercises to improve
Cardiovascular Endurance
 walking
 jogging
 cycling/biking
 hiking
 skating
 rollerblading
 step aerobics
 cardio machines e.g.
treadmill
 sports e.g. football,
basketball, volleyball

http://slideplayer.com/slide/6826115/

https://www.pinterest.com/pin/461196818068514274/
 Flexibility Fitness

https://www.washington.edu/wholeu/2015/02/09/week-five-dare-to-do/

Muscular Strength and Endurance Fitness

http://triathlete-europe.competitor.com/2013/10/30/get-peloton-
strong https://www.pinterest.com/pin/461196818068640351/

Activity 3: How intense are you?

Directions: Perform one activity at a time and supply the information by filling-up
the table.
 Describe the activity
Walking around Brisk walking for 3-minute jump
based on the
for 5 minutes 4 minutes jacks
following:
How are you
feeling?

How is your
breathing?

How is your sweat?

How is your talking

ability?

Reflection:
1. Which among the three (walking around, brisk walking, 3-minute jump jacks)
is considered:
a) Light activity: ________________
Justification: _____________________________________
b) Moderate activity: _______________
Justification: ______________________________________
c) Vigorous Activity: _______________
Justification: ______________________________________

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
“MET” is another name for metabolic equivalent, a measure of exercise intensity
based on oxygen consumption. More specifically, a single MET is defined as the
amount of oxygen a person consumes (or the energy expended) per unit of body
weight during 1 minute of rest. It is equal to about 3.5 milliliters (ml) of oxygen
consumption per kilogram (kg) of body weight per minute, or 1 kilocalorie (kcal) per
kg of body weight per hour.
Source: www.ideafit.com/fitness-library/using-mets-program-design

Activity 4: My Fitness Plan

Directions:
A. Determine your weakest component and strongest component. Refer
to your results obtained during the self-testing activities. Rank them by
writing 1- 4, where 1 is the weakest and thus, should be given top
priority in making your fitness plan.
__________ Cardiovascular Endurance (3-min step test)
__________ Muscular strength and endurance of arm (push-up/flexed)
__________ Muscular strength and endurance of abdominal (curl-up)
__________ Flexibility of the hamstring muscles (hamstring & hip
flexor test)
__________ Flexibility of the shoulder muscles and joints (zipper test)

B. Following the fitness plan design shown below, select activities guided
by the Principles of Exercise and the FITT goals.

FITT Goals Frequency Intensity Type Time

(Total fitness
(Indicate Light,
Form of exercises, selected plan not less
Parts of the days of the Moderate –
physical activities than 60
Fitness Plan week) Vigorous
minutes)

Warm – up

(Prioritize the weakest component

based on data in Activity 4A )

Work-out a._________
Activity/Exercises

b. _________
Activity/Exercises

c.__________
Activity/Exercises

d. __________
Activity/Exercises

e. __________

Cool-down
Activity 5: My Daily Fitness Record!
Directions: Fill in your data.
Schedule Resting Heart Exercise Heart Recovery Heart Remarks
Week 1 Rate Rate Rate

Day 1_______

Day 2_______

Day 3 ______

Day 4 _______

Day 5 _______

SUMMARY

The Principles of Training suggest that overloading is the key to muscle

development and that it entails doing more than the body is used to. The benefit
brought about by overloading will only last if the overloading is continuous, otherwise,
the muscle development will go back to its original state.

It is important to take in consideration the FITT principle in achieving the

optimum fitness development. FITT stands for frequency, intensity, time, and type.
FITT sets the guidelines in your physical activity program and used as basis for your
fitness routine for better results.

The more frequent an activity is done, the greater chances of fitness

development. Exercise execution is also relative to Intensity.

How hard or how easy the task is accomplished defines the magnitude of
work, referred to as intensity. The intensity of your activity is determined by the
body’s response characterized by the number of times the heart pumps measured in
beats per minute. Computing the target heart rate (THR) range will give you an idea
on your workable heart rate according to your capacity.

Selection of appropriate activities will help you achieve the desired results by
being able to specify the target muscles for development.

Engaging in moderate to vigorous physical activity in different settings can

help avoid boredom, thus making activities more exciting and interesting.
References

Anspaugh, David J. et.al.Wellness; Concepts and Applications

(1997), USA,Mc-Graw-Hill Companies.

http://www.health.com/health/gallery/0,,20629237_6,00.html

http://www.topendsports.com/fitness/karvonen-formula.htm

Powers, Scott K. et.al.. Exercise Physiology Fourth Edition (2001), New

York, USA, Mc Graw-Hill Companies,Inc.

Salyer,Jessica The Top 5 Muscular Endurance Exercises November

15,2015. http://www.healthline.com/health/fitness-exercise/muscular-
endurance-exercises

Smith,Jessica, ME. Using METs in making a program design. February

1,2006. www.ideafit.com/fitness-library/using-mets-program-design

The F.I.T.T. Principle - Here's What You Need to Know for Great Workouts
retrieved (April23, 2016) from https://www.verywell.com/f-i-t-t-principle-
what-you-need-for-great-workouts-1231593

What is Moderate-intensity and Vigorous-intensity Physical Activity?

http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/