Cordero Jireh Joy T. PATHFIT

Cordero, Jireh Joy, T
BTLED-1A
PATHFIT
Pre-Assessment
You will take a test to assess your knowledge in Principles of Training. For Face-to-Face mode, test paper
and answer sheet shall be used.
1. Which statement best describes the principle of reversibility?
a. Changing training duration prior to competition
b. Changing training intensity prior to competition
c. The loss of training benefits with reduced performance
d. The loss of muscle glycogen due to increased training demand
2. Which of the following is an example of the principle of reversibility?

a. Decreased training intensity leading up to a major competition
b. Decreased level of performance as a result of a break in training
c. Completing exercises for opposing muscle groups in one session
d. Achieving a lower time in an 800m time trial on a second attempt
3. Which of the following best demonstrates the principle of progression?

a. Ensuring that an athlete & #39; s HR is below 70-80% if MH during each session
b. Gradually increasing the weight & number of reps for strength training exercises
c. Participating in a variety of activities to develop a range of muscle groups
d. Scheduling 1-2 training sessions each week to maximize training benefits
4. Which of the following principles of training would best explain why an elite lawn bowler may not
necessarily be an elite basketballer?
a. Progression
b. Reversibility
c. Specificity
d. Reliability
5. If I' ve been training the same way for a while and my body is used to the exercise intensity, what
additional principle of training has occurred?
a. Adaptation
b. Reversibility
c. Rest and recovery
d. Specificity
Lesson Proper
Review.
Physical Fitness and Components

Health-Related Fitness
1. Enumerate the health-related fitness components
• (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5)
cardiorespiratory endurance.
2. Identify the meaning of each health-related fitness
• Body composition
-used to describe the percentages of fat, bone and muscle in human bodies.
• Flexibility
-is the ability of a joint or series of joints to move through an unrestricted, pain free range of
motion.
• Muscular Strength
-strength is the amount of force you can put out or the amount of weight you can lift.
• Muscular endurance
-is the ability of a muscle or group of muscles to perform repetitive contractions against a
force for an extended period of time. The greater your muscular endurance the higher number
of repetitions you could complete.
• Cardiorespiratory endurance
-refers to the ability of the heart and lungs to deliver oxygen to working muscles during
continuous physical activity,
3. Give an example for each health-related fitness
• Body Composition Exercise

-Front lunge
• Flexibility Exercise
-Stretching.
• Muscular Endurance
-swimming
• Muscular Strength
-Lifting weights
• Cardiovascular Endurance
-jogging
Skill-Related Fitness
1. Enumerate the skill-related fitness components
• Power
• Speed
• Agility
• Coordination
• Balance
• Reaction Time
2. Identify the meaning of each skill-related fitness
• Power is the ability to perform strength-based movements quickly.
• Speed is the ability to move all or part of the body quickly
• Agility is the ability to move and change the direction and position of the body quickly and
effectively while under control.
• Coordination is the body's ability to perform smooth and efficient movements
• Balance is the ability to retain the center of mass above the base of support when stationary
(static balance) or moving (dynamic balance).
• Reaction time is the last dash point for skill-related components of physical fitness.
3. Give an example for each skill-related fitness
• Power- Jumping with weights or throwing weights
• Speed- Sled Push/Sprint
• Agility- Plank jack
• Coordination- Juggling
• Balance- Gymnastics Balance Beam Skills.
• Reaction time- dodging a punch in a boxing match.
Enhancement Activity.
Direction: I believe that at least once in your life you have been able to exercise or have played some
kind of traditional games or sports. Based on your experiences, identify which principle it applies. And
explain how this particular exercise fall under this principle. (See rubric on page 16)
Individuality
Every person is unique, and every person reacts to training differently. While some people can take larger
training loads, others may do better with higher intensities. This depends on a number of variables,
including genetics, the predominant muscle fiber types in your body, other aspects of your life, and your
mental health.
Specificity
According to the Specific Adaptations to Imposed Demands (SAID) theory, the body will gradually
become better at performing a particular workout. Exercise is stress, and since the body adapts to stress
well, increasing your sporting prowess is extremely particular.
Progression
The most common and practical way of progression is weight gain; but progression can also be achieved
through varying exercise frequency, quantity, complexity, or any combination of these. The training load
must be raised above the appropriate work on a regular basis.
Overload
One of the seven fundamental rules of training and fitness is the overload principle. Simply defined, it
states that in order to see adaptations in your muscles and neural system following a low-intensity
activity, you must gradually increase the intensity, duration, kind, or time of a workout.
Adaptation
Over time, the body adjusts to a set degree of exercise, which results in less effort and less use of the
muscles. To boost efficiency and enhance performance, you must alter the stimulus by exercising harder
or for a longer period of time.
Recovery
Without rest and recovery time, the body cannot heal itself. To prevent your body from overusing itself,
you must perform several sessions in a single day and give yourself time to recover after a lengthy season.
According to scientists, your body requires more sleep to recover the more you train.
Reversibility
When physical demands are reduced, fitness gains are lost. By carrying out a maintenance or decreased
exercise program, you can reduce this rate of loss. It's interesting to note that even when training is
stopped, the strength levels that follow are rarely lower than they were before.
Post-Assessment
Instruction: Choose the letter of the correct answer.
1. Which principle encourages rest periods between activities?
a. Regularity
b. Variety
c. Recovery
d. Balance
2. When the exercise workloads exceed normal demands placed on the body you are following which
principle?
a. Overload
b. Specificity
c. Progression
d. Recovery
3. When you gradually increase the intensity and duration of your activity, which fitness principle are you
following?
a. Overload
b. Progression
c. Balance
d. Variety
4. Completing a certain exercise to meet a desired goal is which principle?
a. Balance
b. Progression
c. Regularity
d. Specificity
5. If a training program has been designed for a specific person, which principle of training has been
applied
a. Specificity
b. Individuality
c. Overload
d. Progression
6. Which principle of training relates to losing any fitness gains made?
a. FITT
b. Adaptation
c. Individuality
d. Reversibility
7. Which principle of training has the athlete displayed from Weeks 6 to 12?
a. Adaptation
b. Progression
c. Reversibility
d. Specificity
8. Which is an example of specificity in strength training?
a. A
b. B
c. C
d. D
9. The principle of specificity is best illustrated by:
a. Lifting heavy weights to increase aerobic performance
b. Power walking to improve arm strength
c. Doing push-ups to reduce waistline size
d. Doing sit-ups to increase abdominal strength
10. By ensuring that you progressively overload your body you encourage it to adapt to new stresses
being placed upon it.
a. Adaptation
b. Individuality
c. Intensity
d. Specificity

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Cordero, Jireh Joy, T

2. Which of the following is an example of the principle of reversibility?

3. Which of the following best demonstrates the principle of progression?

Physical Fitness and Components

• Body Composition Exercise

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