CHAPTER 2 –
EXERCISE
PROGRAM
DESIGN
EXAMPLE OF EXERCISE PROGRAM DESIGN
PRINCIPLES OF EXERCISE TRAINING
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 controlled form of stress that will
stimulate the body to become stronger.
PRINCIPLE OF PROGRESSION
States that the body should experiencee a gradual increase in
workload.
The body should be given an ample time to recover and get used to
the workload.
PRINCIPLE OF SPECIFITY
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.
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.
PRINCIPLE OF REVERSIBILITY
States that if an individual stops to exercise, the body gradually
returns to its initial level of fitness.
In order to maintain a desired level of fitness, you need to continue
to provide an exercise overload.
GUIDELINES THAT CAN HELP IN DETERMINING
FITNESS GOALS:
1.) Write short-term and long-term performance goals.
A short-term goal is something that can be achieved in 6 to 8 weeks
while a long-term goal is something that can be achieved in 6 months
or more.
2.) Set realistic goals.
It is important that goals are attainable In the given period.
You can also ask your teacher or friends who exercise for a possible
goal.
3.) Write specific goals.
Write a goal for each fitness component instead of writing a general
one. (e.g., climb four flights of stairs without getting tired instead of
improve fitness level).
A specific goal helps you focus on what has to be done.
4.) Write a fitness contract.
A fitness contract is a concrete commitment.
It is a visual reminder of the goals you have identified and it
strengthens your resolve to keep your exercise program.
It makes you accountable for the consequences of your actions.
You can also use SMARTER objectives in setting your fitness goals.
OBJECTIVES DESCRIPTION GOAL
S SPECIFIC You should have a definite direct target I will exercise for 30 minutes
objectives. at least 3 times a week.
M MEASURABLE Objectives should be measurable to I will be able to rum for 30
truthfully gauge your goal. minutes without shopping.
A ATTAINABLE/ Goals should be stimulating, neither too I will finish the 5K fun run in
ACHIEVABLE comfortable not too difficult. 30 minutes or less.
R REALISTIC Goals should be attainable. I will compete in a 10K event
in 6 months.
T TIME Goals must be timely, helpful, and I will lose at least 5 kilograms
attainable in a period of time. in 3 months.
E EXCITING Goals must be motivational and I will learn how to swim and
encouraging to level up and improve. ride a bike so I can join the
tiathlon club.
R RECORDED Evaluate the workout you have done, its I will increase the distance I
regularity, and the progress made with can run by 10% every 2
the type of training. weeks.
THINGS TO DO BEFORE ENGAGING YOURSEELF IN AN
EXERCISE PROGRAM?
In an exercise program a person must undergo in the PRE-
PARTICIPATIONSCREENING.
This is essential to rule out the presence of the medical conditions
wherein stenous activities and certain types of exercises are
contraindicated.
TEST PURPOSE
Physical Activity Readiness Qustionnaire Identify history for chronic medical
(PAR-Q). conditions.
HRF Test Battery Evaluate fitness level.
Movement Screen Evaluate movement instability.
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE (PAR-Q )
Is a subjective method in identifying the risk of cardiovascular
diseases.
It is composed of 7 or more questions answerable by “Yes” or
“No”. Each question evaluate one’s history for medical conditions
such as heart diseases, hypertension etc.
If the person answered “Yes” to at least two of the questions,
he/she is classified as an individual to be “at risk” and he/she
should consult a physician before engaging in stenous physical
activities.
HRF TEST BATTERY
Used to evaluate the fitness level.
BASIC STEPS TO EVALUATE HEALT RELATED-FITNESS LEVEL:
One Mile Run
A popular test to assess cardiovascular endurance.
One Minute Push-up
Assess muscular fitness of
The muscles in the upper torso.
One Minute Curl-up
Assess the muscular fitness of
the muscles in the abdominal area.
Sit and Reach
Evaluates the flexibility of the hip and the harmstring area.
Body Mass Index (BMI)
It is a widely accepted tool to evaluate body composition.
WAIST GIRTH
An important tool to assess the relative amount of fat in the
abdominal region.
OPTIMAL SCORES FOR ADOLESCENTS IN VARIOUS FITNESS AGE
SEX
Push-up Curl-up Sit and Reach BMI Waist
Male > 30 >45 >45 cm < 25kg/m2 <102 cm
Female > 20 >35 >50 cm < 25kg/m2 <88 cm
FITT PRINCIPLE
Is an acronym for Frequency, Intensity, Time, and Type.
This are the key factors in designing an exercise program that will
address the current fitness level.
It is a helpful guide in designing a personalized fitness program.
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.
FREQUENCY
The Frequency of an exercise program depends on the current
fitness level and the type of activity performed.
It is important to provide rest days to allow the body to recover.
INTENSITY
Refers to the difficulty level of the workout.
TIME OR DURATION
It is influenced by the intensity and the type of activity performed.
TYPE
The program should be designed on your desired activity.
MOVEMENT SCREENING
Can be used to evaluate the presence of muscle imbalance.
Movement patterns like squats, lunges, trunk rotation, and push-
ups can show neuromuscular deficiency.
These movement patterns utilize several muscle groups and the
movement is made in several joints.
THE FOLLOWING ARE EXAMPLES OF MOVEMENT PATTERNS:
SQUAT
Is a multi-joint movement that has the
Ability to show neuromuscular deficit in
The core muscles and the lower extremity
Muscles.
LUNGE
It is another movement that evaluates movement
stability and neuromuscular deficit of the lower
Extermities.
It can also show if an individual has poor flexibility as
well as balance problems.
TRUNK ROTATION
It is a common movement in many sports that involve throwing.
It is important that the abdominal region remains stiff to
facilitate a powerful throwing action.
PUSH-UP
It is a basic exercise that evaluates the strenght of the arms and
abdominal muscles as well as flexibility of the shoulder joint.
Importance of including a warm-up and a cool down in an exercise
routine
Warm-up
It increases blood flow to the working muscles.
It prepares the body for more stenuous activities.
Many researchers reported higher muscular output when the
body is warm.
Warm-up Recommended
Time 6-10 minutes
Intensity Moderate
Type of Activity General multi-joint movements followed by specific movements.
Recovery Allow a 5 minute recovery period before actual exercise.
Cool Down
Aims to gradually reduce and brings your heart rate back to
normal.
Helps your muscle fell less sore.
Helps improve fexibility.
SUMMARY
Exercise is a form of stress that needs to be taken in controlled doses
to develop fitness level. In excess, it can lead to injuries.
The Principles of Overload, Progression, Specifity, Individuality, and
Reversibility provide guidelines on how to make the training program
safe and effective.
The Pre-Participation Screening will help detect any medical
condition or disorder.
A person is encouraged to use the FITT Principle in designing a
personalized training program.
Warm-up and Cool-down should be incorporated in the training
program as well.
Prepared by:
Randy y. montano jr.
To be reported by:
Randy y. montano jr.
Brittany guttierez
