Gradesection strand lets reflect 1 do you participate

Grade/Section: _____________________________________________
Strand: _____________________________________________
LET’S REFLECT!
1. Do you participate in dance or other physical activities to further improve your fitness? If
so, what significant changes did you notice in your body as a product of physical training?
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2. List down the most common physical activities you involve yourself every day, it includes
household chores, company work, and personal physical training. Indicate also how often
and the time.
Physical Activities How Often Time of the Day
Jogging Everyday 7:00 am – 9:00 am
3. Do you think spending time on the activities above will affect your daily lifestyle and the
status of your health and fitness? How?
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LESSON 5: Designing Dance Fitness Program
A. Objectives
At the end of the lesson, students will be able to:
• recognize the principles of exercise training;
• discuss underlying strategies in designing an exercise program;
• evaluate the importance of warm-up and cool down exercises; and
• design personal fitness program with the use of FITT principle and the three components of exercise
program.
B. Let’s Go Learn
PRINCIPLES OF EXERCISE TRAINING
1. Principle of Overload states that the body system must be subjected to physical stress beyond its
normal limits in order to adjust and develop its work. For example, in order to create stronger
muscles, you have to work against the resistance that forces your muscle to its limits. Throughout
a period of time, the muscles adjust to a higher workload, thereby increasing the workload more.
2. Principle of Progression indicates that overload must be implemented in a systematic and logical
manner. If too much physical stress is applied too early, the system does not have the time to change
properly and could be hazardous to health. Overloading must be performed slowly, allowing the
body time to adapt.
3. Principle of Specificity refers to a specific task to be carried out in order to bring about particular
adaptations. For example, if a person wants to improve his or her cardiorespiratory fitness, aerobic
activities are strongly suggested.
4. Principle of Reversibility shows that any benefits earned from daily physical exercise will stop if
they are no longer participating in the fitness program.
5. Principle of Individuality gives the impression that all individuals are different from each other,
and that fitness plans must be adapted to their needs.
6. Principle of Recovery reminds us that our bodies take the time to adjust to the physical stress of
being active, and thus, allow adequate time for adaptation to occur.
GUIDELINES IN DETERMINING FITNESS GOALS
1) Write short-term and long-term performance goals.
2) Set realistic goals.
3) Write specific goals.

FITT PRINCIPLE OF EXERCISE
The FITT Principle is an acronym for Frequency, Intensity, Time, and Type. These are the key
factors in designing an exercise program that will address the current fitness level, provide means to
overload the body, and trigger positive adaptations.