2. Components of Exercise
Program/Training Principles
1
Progression & Overload
continuous improvements, changes in training must be implemented
workload for training session progressively increases
Individualization and regularity
exercises consistently and adapt exercise to your characteristic
Specificity and reversibility
specific reason why you want to improve
eg. i have asthma
3. Components of Exercise
Program/Training Principles
2
must be consistent to have progress
if you don't keep it up, you will lose It
SAID (Specific Adaptation to Imposed Demands)
body will specifically adapt to the types of demands placed on it
Aerobic Endurance Training <~> Stagnant
Aerobic Endurance Training
ability to exercise at moderate intensity for extended periods of time
continuous intake of lungs
4. Components of Exercise
Program/Training Principles
3
Resistance Training
eg. my goal is to build my upper muscle
increases muscular strength and anaerobic power
FITT Principle
Frequency (eg. per day) - how often
Intensity (eg. 10) - how hard
Time (eg. a minute) - how long
Type (eg. push up) - what exercise
5. Components of Exercise
Program/Training Principles
4
Anaerobic exercise
bursts of high-intensity movement fueled by energy stored in your
muscles.
Variation and Adaptation
prevent the stagnation of performance
constant changes in intensity, volume and time of workout will
increase performance and gains faster than a repetition of the same
workout
period of training that the body adapts to the demands made on it
6. Components of Exercise
Program/Training Principles
5
Rest and Recovery
need to regain energy
Passive rest/recovery
involves taking the day entirely off from exercise
eg. sleep, eat
Active rest
still engage yourself physically but minimally
7. Components of Exercise
Program/Training Principles
6
Short term rest
during the exercise, regain energy
involving a relatively short period of time
Periodization
timeframe of FITT principle
eg. this month you wanted to do this exercise and another exercise
next month
must have progression
if no changes, there’s something wrong with the principle
want rest but must know how long
8. Components of Exercise
Program/Training Principles
7
REMEMBER!!!
Take it as a challenge to know ur limits.
Challenges will be a steppingstone.
Monitor these principles to achieve your goal and have an effective
exercise program.
FITT principle is a form or plan to consider to be guided like details
once to create exercise program.
Balance each principle. Could result to overfatigue if overused. If
there’s a repetition, you’ll burn out.
Much more effective if you eat nutritious food.
9. Pilipino Activity Guide
8
Cut down (minimally)
Leisure Activities/Strength, Flexibility Exercises (often)
Aerobic Exercises/Recreational Activity (regularly, 3-5)
Lifestyle Physical Activities (habitually, everyday routine)
Leisure Activities
third pyramid, less effort not totally physically engaging
there’s movement but less engagement
eg. window shopping
Recreational Activities
if you want to do an exercise but not in a formal manner
10. Pilipino Activity Guide
9
no pressure for having fun
doing skills but do not have extreme rules of sport because there’s
no competition
Lifestyle Physical Activities - Habitually
eg. walking, running
does everyday but minimal
too much exhaustion if recreational was placed at the bottom
11. 6 Classes of Nutrients
10
Nutrients
energy growth and development of body processes consume through
eating and drinking
Micronutrients
small doses (eg. minerals, vitamins)
Macronutrients
large amounts (eg. carbs, proteins, water)
main source of energy
Carbohydrates
provides energy, break down of glucose into sugar
12. 6 Classes of Nutrients
11
simple carbs - basic form of carbs like candies, desserts, beverages
starches - complex carbs, breaking down into glucose to use
immediately like pasta
fiber - complex carbs, not breaking down fully of digestive system like
we feel full so we eat fruits and vegetables like pineapple, must
consume 45-60 percent of daily calories from carbs
Fats (Lipids)
Provides long-term energy, and protection
energy storage; cell repair
eg. butter, oil, nuts, meat, fish, and some dairy products
13. 6 Classes of Nutrients
12
Trans fats - dangerous once consumed
Saturated fats - stays solid
Unsaturated fats - stays liquid
Fat soluble - oil, do not dissolve in water
Water soluble - dissolve in water, not stored like vitamins
Water
Dissolves and carries nutrients, removes waste, and regulates body
temperature
Protein
builds new tissues, antibodies, enzymes, hormones, and others
structural building blocks
14. 6 Classes of Nutrients
13
Vitamins
facilitate use of other nutrients; involved in regulating growth and
manufacturing hormones
iron — meat, poultry, fish, and beans.
vitamin A — carrots, sweet potatoes, spinach, kale.
vitamin B12 — meat, poultry, fish.
vitamin E — nuts, seeds, vegetable oils.
Minerals
Help build bones and teeth; aid in muscle function and nervous
system activity
eg. bread, meat, fish, milk, dairy, nuts, fruit
15. Nutrition Pinggang Pinoy
14
REMEMBER!!!
Need nutrients for proper balance
Must be in moderation because once too much, it can cause
casualties.
Too much water diet without eating, just exercise can cause
deficiency because once we’re exercising, water is released.
Marijuana is medicine but some people use it as drugs causing
overdose.
16. Eating Plan for Healthy Living
15
TAKE NOTE:
Nutrient intake
Physically healthy are mentally heathy
Healthy eating plan (how many)
Triangle:
Junkfood binge (Sugar fats)
Protein (2-3 serve a day)
Fruits, vegetables, minerals, vitamins (5-7 serve a day)
Carbs (4-5 serve a day)
17. Eating Disorders
16
Anorexia nervosa
abnormally low body weight, an intense fear of gaining weight and a
distorted perception of weight
lose appetite
mental illness
Bulimia nervosa
secretly binge — eating large amounts of food with a loss of control
over the eating
guilty, remove by excessive exercise, vomiting
genetically, physchological, environmental factor
18. Eating Disorders
17
Binge eating
eating an unusually large quantity of food in one session and feeling
unable to stop
consumption of large quantities, out of control
eat rapidly in short period of time due to scared of giving away food
eg. junk food binge, fast eating of breakfast, eat immediately so others
can’t ask for your food
Pica
ingestion of inedible substances associated with autism
eg. mannerism, biting and eating of fingernails and hairs
disorder, mental issues
19. Eating Disorders
18
Rumination
vomiting of swallowed food, not sour because the food was not
digested
Compulsive eating
eat rapidly in short period of time
eating from time to time, even if the last food eaten was still not
digested
Intend to eat a lot and frequently
Avoidant eating
in diet (eg. there’s steak but you still won’t eat despite being hungry)
20. Eating Disorders
19
Picky eating
unwillingness to eat familiar foods or to try new foods
poor dietary
eg. infants, young children
OSFED ‘other specified feeding or eating disorder'
one or more eating disorders, but may not meet all the criteria for
these conditions
does not meet all the specific criteria for an eating disorder
Unspecified feeding or eating disorder (UFED)
doesn’t meet the full criteria of any feeding or eating disorder criteria
21. Eating Disorders
20
does not have enough time for a full evaluation to specify why a
patient may not meet all the criteria
Unofficial disorder
does not meet any criteria at all; different, unusual, not common
