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Exercise Variables and Principles

This document discusses key components of exercise training sessions including warm-up, conditioning, cool down, stretching, and the FITT principle. It explains that warm-ups should last 5-10 minutes and prepare the body for conditioning. Conditioning involves 20-60 minutes of aerobic, resistance, or sports activities. Cool downs last 5-10 minutes and allow gradual recovery. Stretching should be done for 10 minutes after warm-ups or cool downs. The FITT principle refers to frequency, intensity, time, and type of exercise. It also outlines the principles of individuality and specificity in exercise training.

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1K views27 pages

Exercise Variables and Principles

This document discusses key components of exercise training sessions including warm-up, conditioning, cool down, stretching, and the FITT principle. It explains that warm-ups should last 5-10 minutes and prepare the body for conditioning. Conditioning involves 20-60 minutes of aerobic, resistance, or sports activities. Cool downs last 5-10 minutes and allow gradual recovery. Stretching should be done for 10 minutes after warm-ups or cool downs. The FITT principle refers to frequency, intensity, time, and type of exercise. It also outlines the principles of individuality and specificity in exercise training.

Uploaded by

roselhyn Sotto
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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EXERCISE VARIABLES

AND PRINCIPLES
MATILDE M. CORTAN
Polangui Community College
DYNAMIC STRETCHES - WARM-UP STRETCHES /
PRE-WORKOUT STRETCHES
STATIC STRETCHES: COOL-DOWN STRETCHES / POST-WORKOUT
STRETCHES 
COMPONENTSOF EXERCISETRAINING
SESSION

CONDITIONIN COOL DOWN &


WARM-UP G
STRETCHING
WARM-UP

• Minimum of 5-10 minutes of low to moderate


intensity cardiovascular and muscular endurance
activities
• Transitional phase that allows the body to adjust to the
changing physiological, biomechanical and bioenergetic
demands during the conditioning phase of the exercise
session.
• Decreases the potential for post-exercise muscle soreness.
CONDITIONING

Minimum of 20-60 minutes of aerobic,


resistance, neuromuscular, and/or sports
activities
Exercise bouts of 10 minutes are acceptable if
the individual accumulates at least 20-60
minutes each day of daily exercise).
COOL DOWN

Minimum of 5-10 minutes of low to moderate


intensity cardiovascular and muscular
endurance activities.
Allows gradual recovery of heart rate and blood
pressure, and removal of metabolic end-
products from the muscles used during the
more intense conditioning phase.
STRETCHING

Minimum of 10 minutes of stretching


performed after the warm up or cool down
phases
FITT PRINCIPLE

Frequency
Intensity
Time
Type
FREQUENCY

• It refers to the number of times the activity is performed


each week. There is a positive dose response relationship
between the amounts of exercise performed as the
amount (frequency and time or duration) of exercise
performed increases, so do the benefits received.
INTENSITY

• Intensity of the physical activity is the level of vigour at


which the activity is performed.
• There are a number of ways in which intensity can be
measured. Some methods are easier to use but are
generally less objective, while others are more
objective but may require additional equipment or
simple calculations.
TIME

• Refers to the length of time that the activity is


performed.
• Fitness benefits occur when you exercise for an
extended period of time.
• The length of time you should do physical activity
depends on the type of activity and the part of fitness
you want to develop.
TYPE

It refers to the kind of activity you do to build a


specific part of fitness or to gain a specific benefit.
EXERCISE
PRINCIPLES
The exercise principles outline the criteria
that guide all training.  Each principle
allows us to critique some element of a
person’s training.  When a person’s
training follows the principles well it is
most likely to be successful. 
• 1. Principle of Individuality
• Every individual is unique and will respond differently
to the same training stimulus. Some of these
differences can be influenced by many characteristics;
biological age, training age, gender, body size and
shape, past injuries and many more.
2. Principle of Specificity
Training adaptations for an individual will occur
specifically to the muscle groups trained, the intensity of
the exercise, the metabolic demands of the exercise,
and/or specific movements and activities. In an attempt
to perfect a specific skill or activity, you must perform
that skill or activity with proper body mechanics to have
correct technique.
REFERENCES
Ratamess, N. (2021). ACSM's foundations of strength
training and conditioning. Lippincott Williams & Wilkins.

https://www.ptdirect.com/training-design/training-fundame
ntals/the-exercise-principles

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