ROSARIO, KATHLEEN O.

7849 FIT HW 1:00- 3:00 PM

BSAc 1-3 September 6, 2019
Assignment:

1. What is physical activity? What is physical exercise?

Physical activity is the movement that is carried out by the muscles that requires energy,
while exercise is planned, structured, repetitive and intentional movement intended to
improve or maintain physical fitness. In short, exercise is a subcategory of physical
activity. While research shows that all physical activity has a positive impact on health
and wellness, exercise improves physical fitness (cardiorespiratory, strength, endurance,
flexibility, body composition).
Retrieved at https://www.itsworkingout.com/blog/2015/06/16/whats-the-difference-
between-exercise-and-physical-activity

2. Principles of exercise. Explain each.

1. Regularity: The benefits of exercise only last when you exercise regularly. This
makes your body to adapt to muscle stimulation. To maintain effective results, you
must exercise persistently. Infrequent exercise can do more harm to your body than
good. Also, you should implement regularity in your daily work/rest patterns and
eating.

2. Overload: To provide your body with enough motivation to cause alteration, you
must reach towards the boundaries of your extent of movement. That means pushing
yourself to more asserting levels whenever you exercise by increasing resistance,
repetition, duration or intensity. In order to improve your physical fitness and health,
ensure that the amount of work you perform during any exercise exceeds the normal
demands that you place on the body. If you are looking for some real results, you'll
have to put on some real effort.

3. Progression: To be efficient, your exercise routine needs to get progressively more

demanding over time. This means that both the amount and intensity of your physical
activity should be increased gradually. It is important to maintain that all progressions
are even and small in nature to prevent overwhelming the body's ability to restore.

4. Specificity: This principle states that human body will comply with whatever
exercises you perform. For example, if you only carryout bench presses, your body
will not accustom to sit-ups. Hence, it may be beneficial for you to alter your training
accordingly. The adaptations your body will make are precise to the types of exercise
and stress to which it is exposed to.
 5. Variety: While selectivity is important, variety helps to keep you excited and
engaged about your exercise regime. Even the most perfect exercise program will
become sour after a while. Variety allows recovery and can reduce risk of injury.
Also, it helps to increase your motivation and progress.

6. Adaptation: It means that the body can adjust to any burden as long as it is done in
small increments. The amount of momentum the body can make depends on
consistency of workouts, genetic makeup, adequate rest and nutrition. Thus,
adaptation results in less muscle breakdown, improved efficiency and less effort at
that level.

7. Recovery: Recovery periods allow your body to comply to overload. Though every
human is different, most people need at least 2 days of recovery between strenuous
workouts. While overload is crucial for prompting an adaptive response within your
body, overload without recovery can result in diminution in fitness.

8. Periodization: It describes the need to make long term fitness plan if you want to
work towards fitness related goals. Make sure that your plan not only include periods
of high volume and high intensity training but also periods of rest and recovery.

9. Reversibility: Unfortunately, fitness cannot be stored. If you take a sustained break

from your regular workouts, your body will begin to regress to its pre-trained state. A
short break of a week or so will have an insignificant effect on your fitness but
lengthy breaks will result in a steady decline of both cardiovascular fitness and
strength. To maintain persistent fitness levels over time, you must be rational in your
training efforts.

Retrieved at https://www.slideshare.net/AdamSturm/the-9-principles-of-
exercise?from_action=save

3. Identify the phases of exercise.

WARM UP
The warm up phase of exercise prepares your body for the activity of the conditioning
part of your workout. Warming up before exercise allows your body to adjust gradually
to the increased demand on your heart, muscles, breathing and circulation. Warm ups also
increase your body temperature slowly, improve flexibility and protect against injury and
muscle soreness. Warm ups involve light aerobic activities, such as walking slowly for
five to 10 minutes or a moderate version of your conditioning exercise, and should be
 based on your physical characteristics and your conditioning activity. For strength
training, warm up by moving your joints and muscles.

STRETCHING
Stretching, or range-of-motion activities, can be performed as part of your warm up
phase, just after your light cardio. Stretch all of your major muscle groups for five to 10
minutes. Stretch and relax the muscles slowly and gently without jerking or bouncing and
hold each stretch to allow for tightening of the muscles and tendons.

CONDITIONING
During the conditioning phase, you perform the exercise that produces fitness benefits,
such as calorie burning, building endurance or muscle strengthening. You may choose an
aerobic exercise, such as swimming or the elliptical jogger, or you may lift free weights,
perform circuit training on weight machines or play a high-intensity sport such as soccer
or basketball.

COOL DOWN
The cool down phase ends your exercise session with recovery time for your body.
Cooling down requires you to keep moving after you end the conditioning phase. Cool
down movements should allow your heart rate, blood pressure and body temperature to
return slowly to normal. A gradual decrease in physical activity, such as slow walking, is
a good way to cool down. You can also perform a few stretching movements to cool
down.
Retrieved at https://www.livestrong.com/article/421773-four-phases-of-exercise/

4. Identify the meaning of FITT formula. Describe each.

The FITT Principle (or formula) is a great way of monitoring your exercise program. The
acronym FITT outlines the key components, or training guidelines, for an effective
exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity, Time and
Type.
 Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
 Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
 Time: refers to the time you spend exercising or how long you exercise for.
 Type: refers to the type of exercise undertaken or what kind of exercise you do.

Retrieved at https://stretchcoach.com/articles/fitt-principle/