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HEALTH OPTIMIZING PHYSICAL EDUCATION 4
PRINCIPLES OF PHYSICAL ACTIVITY

INTRODUCTION
Directions. Write ‘Agree’ if the statement is true or ‘Disagree’ if the statement is false.
1. Body Composition Is the ratio of the muscles to fats in the body.

2. Cardiorespiratory Endurance is the flexibility to interact in physical activities in an
exceedingly long period of your time.
3. Flexibility is the power to maneuver the joints or series of joints through a large range
of motions.
4. BMI measures body and strength.
5. Long distant run is an exercise for the speed.
DEVELOPMENT
Fitness standards are higher than health standards. People can get fit by becoming more
active. However, you need to practice caution because doing more is not exactly doing
right There are safe and effective principles of exercise training that can help you improve
and sustain your improvements while avoiding injuries. The following principles are
important in designing an exercise program.
1. Principle of Overload
It states that the body must work harder than what it is used to in order for it to adapt. It
Implies that exercise is a controlled form of stress that will stimulate the body to become
stronger. For example, in order for a muscle (including the heart muscle) to get stronger,
it must be overloaded or worked beyond the usual load.
The exercise science principle of overload states that a greater than normal stress or load
on the body is required for training adaptation to take place. What this means is that in
order to improve our fitness, strength or endurance, we need to increase the workload
accordingly.
2. Principle of Progression
States that the body should experience a gradual increase in workload. If the
principle of overload asks, “How hard?” Then the 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 an ample time to recover and get used to the new
workload. The rate at which the body adapts varies from one individual to another. A
reasonable time frame is to increase the load after two weeks.
However, it is recommended that you do not increase the workload by more than 10%
from the previous week.
A gradual and systematic increase in the workload over a period of time will result in
improvements in fitness without risk of injury. If overload occurs too slowly, improvement
is unlikely, but overload that is increased too rapidly may result in injury or muscle
damage. For example, the weekend athlete who exercises vigorously only on weekends
violates the principle of progression and most likely will not see obvious fitness gains.
3. Principle of Specificity
States that the body will adapt specifically to the workload it experienced. It implies that
improvement of fitness will be limited to the activities that one is performing. The
application of this principles is not only on the movement or activity performed but to the
intensity at which it is performed. A person who trains for a marathon should not be
expected to be able to lift heavy barbells. This principle highlights the importance of
performing a variety of activities to improved overall fitness.
We've all heard the phrase, "practice makes perfect." Well, this is the principle of
specificity in action. This principle simply states that exercising a certain body part or
component of the body primarily develops that part. The principle of specificity implies
that to become better at a particular exercise or skill, you must perform that exercise or
skill.
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. It is therefore essential that the exercise program
cater to these individual needs and preferences.
The principle of individual differences simply means that, because we all are unique
individuals, we will all have a slightly different response to an exercise program. This is
another way of saying that "one size does not fit all" when it comes to exercise. Well-
designed exercise programs should be based on our individual differences and responses
to exercise.
5. Principle of Reversibility
The adaptation that takes place as a result of training are all reversible. While an exercise
program requires rest of the body to recover, too much rest may be counterproductive. It
is another way of stating the principle of disuse, if your energy systems are not utilized,
they deteriorate to a level that matches the level of activity. It indicates that disuse or
inactivity results in loss of benefits achieved in overloading.
It implies that when it comes to fitness, you do actually "use it or lose it." This also explains
why we decondition or lose fitness when we stop exercise.
• How do the principles of exercise apply to individuals training?
One of the easiest ways to see how the principles apply is to discuss what happens when
you don’t apply them properly. This table covers some basics using examples you are
more than likely to encounter at some stage in a fitness or exercise training.
ENGAGEMENT
Identify what is being described in the following items. Write your answer on a separate
sheet of paper.
_______________1. It states that no two persons are the same and their rate of
adaptation to the same workloads differs.
_______________2. It Implies that exercise is a controlled form of stress that will
stimulate the body to become stronger.
_______________3. The adaptation that takes place as a result of training are all
reversible.
_______________4. It states that the body should experience a gradual increase in
workload.
_______________5. The application of this principles is not only on the movement
or activity performed but to the intensity at which it is performed.
ASSIMILATION
Directions. Provide an example and conclusion for each principle of exercise training.

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HEALTH OPTIMIZING PHYSICAL EDUCATION 4

PRINCIPLES OF PHYSICAL ACTIVITY

1. Body Composition Is the ratio of the muscles to fats in the body.

• How do the principles of exercise apply to individuals training?

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