Which principle of fitness states that acute training variables must be changed periodically to prevent plateaus, injuries, and boredom

Consistency is the key to maintaining a healthy lifestyle, right? But how do you know when it's time to change your routine? While consistency is good, there are a few signs that may indicate that it’s time to change your current workout.

1. You aren't seeing results anymore. The body adapts to exercise as a stressor. The more it is exposed to a specific type of stress, the more efficient it is in adapting to it. If the workout you have been doing for a while is no longer challenging, your body has likely adapted to the challenge and needs a new stimulus. The principle of adaptability can be applied to any format, from power lifting to yoga. The more you do it, the easier it gets. Change is necessary to progress and avoid the dreaded plateau.

2. You have nagging injuries, aches or pains. A good workout can sometimes leave you a little sore, but that soreness should subside within a few days. If exercise leaves you feeling drained, constantly sore or even emotionally spent, you may be experiencing symptoms of overtraining, which can quickly lead to injury. You can prevent injuries by including cross training, and/or varying the intensity level of your workouts. Aim to include some variation of strength training, cardiovascular activity and mobility movement to create balance and feel your best.

3. You are bored. If you find yourself cruising through your routine on autopilot, it’s likely time to mix it up. Periodically changing your workout is both physically and mentally stimulating. Boredom can easily turn to burnout, so keep yourself entertained and motivated by trying new things such as classes or outdoor workouts. Goal setting can also be a great way to enhance your focus and change your state of mind. Find a local event such as a race or competition and focus your efforts on preparation. Goals can be the catalyst for stepping outside your comfort zone and trying new things.

While each person progresses at his or her own rate and preference, it’s a good idea to change your routine approximately every six weeks. Change can be driven by the FITT principle, an acronym for four variables of fitness: frequency, intensity, time and type.

(F)requency is how often you complete your workout. You can increase or, in some cases, decrease the number of times you work out per week.

(I)ntensity is how hard you work out and can be measured by tracking heart rate or muscular stress. You can change the intensity of your workouts by altering things like load or speed. If you want to get more specific, use a heart-rate monitor or an exercise log/journal to measure your progress.

(T)ime is the duration of your workout and can be adjusted by adding steps, miles or time spent performing an activity. When altering duration, take into account the intensity of your activity. Typically, the harder you work, the less time you need to spend to achieve the same results. More is not always better and can sometimes lead to overtraining. However, if you are training to improve endurance, moderate- or low-intensity exercise performed for a longer period of time will provide the results you seek.

(T)ype is the format or mode of activity. Get out of your routine and change the kind of exercise that you usually do. For example, if you typically perform high-rep, low-volume strength training, try a low-rep, high-volume program once in a while. If you practice yoga most days of the week, try a cycle class or strength training to change things up.

There are a host of tools that you can use to keep your exercise routine fresh. Browse ACE Fit to download workout programs, and peruse the exercise library for inspiration on new moves. Many apps now feature workouts that you can follow on your smartphone. Add a group fitness class or two to your weekly schedule. Instructors routinely change the workouts for you, which ensures variety and challenge. Group experiences also provide a social component, which can make exercise more enjoyable. Finally, invest in the help of a personal trainer. If you enjoy working out on your own, a personal trainer can design a program specifically for you to help you meet your coals. Schedule monthly or bi-monthly sessions to refresh your program with your trainer.

If you change one or two of the FITT variables every six weeks, you will continue to see physical improvements. You are also more likely to look forward to your workouts, which will help you stay both motivated and consistent. Changes in routine can be gradual or you can jump into a new format tomorrow. Regardless of the changes you make, listen to your body to determine the approach that’s best for you.

Fatima Mae C. Lupague BSA 1 MT- 5:30-6-30

6/27/2015 03:31:23 pm

Fatima Mae C. Lupague BSA-1 MT- 5:30-6:30 1.Principle of Overload is necessary in order to develop fitness in all exercise -related fitness components: cardio-respiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. According to the principle of overload, a person must work (load) the body in a higher manner than normal in order to improve fitness. For improved cardiorespiratory endurance via walking, for example, this means walking faster or farther or more times a weekthan usual. ex: push ups, weighting a heavy barbel, 100m. dash run 2. Principle of Progression As a person’s fitness level improves, he or she will need to make adjustments to the exercise program if continued improvements are desired. That is, what used to be overload may no longer be sufficient. Frequency, intensity or amount of time (“FIT Principle”) dedicated toward the individual’s exercise program may need to be changed for continued fitness enhancement. Ex: doing overload physical activity every, such as daily jogging and barbel weighting. 3. Principle of Specificity The principle of specificity means only those body parts, muscles or systems involved in a workout will be the ones to experience training. For example, weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges—activities associated with lower body strength. Similarly, if a person swims four times a week to improve fitness, he or she will experience gains in cardio-respiratory (aerobic) endurance, but will not necessarily experience great flexibility benefits, needed to improve performance in yoga class. 4. Principle of Reversibility states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, while rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training. 5. Principle of diminishing return means that you can be more fit if you work hard in doing physical activities/exercise. It is gaining more benefits in body and health by doing physical activities/ exercise. For example, you are doing exercise everyday and because of this, you will be more physically and mentally fit.

1.The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Examples: Push ups, Running, weighting a heavy barbel, running. 2.The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Principle of Specificity- it is a principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. It implies that to become better at a particular exercise or skill, you must perform that exercise or skill. For example, to be a good cyclist, you must cycle. 4.Principle of Reversibility- is one of the important processes that develops is that of Reversibility, which refers to the ability to recognize that numbers or objects can be changed and returned to their original condition. For example, during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5. Principle of Diminishing Return - It state that we can be more fit when we do harder on our overload. ex. doing some jogging from walking

Alliah Mae Arbasto BSA 1 ThF (8:00-9:00 am)

7/5/2015 07:08:36 pm

1) Principle of Overload- this principle states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then, a different stimulus is required to continue the change. For a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. Example: Weightlifting, Push-ups 2) Principle of Progression- this states that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. Example: Load Exercises, Swimming 3) Principle of Specificity- Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. It simply states that training must go from highly general training to highly specific training. Example: To be a good cyclist, you must cycle. A runner should train by running and a swimmer should train by swimming. 4) Principle of Reversibility- this states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. While rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training. Example: Push ups, Running 5) Principle of Diminishing Return- this principle explains how the magnitude of adaptation diminishes with greater training volumes or duration at any given time. It also applies to our ability to make as great of gains as we once did earlier in our exercise journey.

Example: General warm up; stretching; a specific warm up and should last for a minimum of 10 minute

Rebecca D. Lumanas BSA 1 ThF (9-10:00 am)

7/1/2015 12:07:49 am

The Overload Principle means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. For example, if an athlete's goal is to improve his/her upper body strength, it would be necessary to continue increasing the weight loads until the goal is achieved. Also, Increasing strength requires lifting progressively heavier weight loads. The principle of progression is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. example is to do your overload exercise more than the usual length of time and days. The Specificity Principle is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.[1] In relation to the body, in order for one to train the pectorals, for example, one must use exercises which activate the pectorals; performing squats in this instance will be ineffective. In relation to skill, the Principle of Specificity implies that, to become better at a particular exercise or skill, one should perform that exercise or skill. For example, a runner should run to improve running performance. For a runner, exercises like swimming or cycling may have mixed effects: they may help by improving general cardiovascular endurance and burning off fat, but it may also harm performance by increasing the size and weight of muscles which aren't crucial to running. The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. The Principle of Diminishing Return explains how the magnitude of adaptation diminishes with greater training volumes or durations at any given time. One example is how additional sets of weight training yield progressively less benefit (see Strength Dose-Response Curve).

The Principle of Diminishing Return also applies to our ability to make as great of gains as we once did earlier in our exercise journey. For example, as a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Danica Machete BSA 1 8:00-9:00 ThF

7/2/2015 11:32:28 pm

1.Principle of Overload- . It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Examples: Push-ups, raining weight loads. 2.Principle of Progression- The principle of progression is one component of a number of exercise-science theories that work together to create superior fitness and athletic performance. It implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Ex: doing the load exercises 3. Principle of Specificity- The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Ex: To be a good cyclist, you must cycle. a runner should train by running and a swimmer should train by swimming. 4. Principle of Reversibility- any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Many athletes take part in off-season training programs to maintain their fitness until the next season begins or injured athletes may take part in other activities to maintain their fitness until recovery takes place. 5. Principle of diminishing- The warm up aims to prepare the body in readiness for the activity that is to follow by: stimulating the cardiorespiratory system thereby increasing blood flow to working muscles increasing body temperature making the muscles, ligaments and tendons more supple and elastic, and reducing the possibility of a muscular tear causing injury. EX:a general warm up; stretching; and a specific warm up and should last for a minimum of 10 minutes

The cool down, which follows the training or performance session, is effectively the same as the warm up, but in reverse, and is aimed at minimising muscle stiffness and soreness

LIECABALABAT THF 1;00 -2;00 PM

7/3/2015 12:42:30 am

ex; doing push up in order to stregthen our muscle

Samantha Mikaela L. Viado BEED SPED - 1 ThF - 9:00 - 10:00am

7/4/2015 07:45:39 am

1. The principle of Overload states that in order to improve one's physical fitness or get health benefits, then he/she must exceed the normal amounts to be performed in doing physical activity. Examples would include weight lifting and doing push-ups. 2. The principle of Progression states that depending on the individual's endurance, he/she can exceed or maintain the overload. This way, the body will be able to adapt to the overload and progress toward a new overload. For instance, when you keep on exceeding on the normal amount of lifting weights, then your body will be accustomed to it and thus you can exceed it even more. 3. The principle of Specificity states that each part of the body has its own specific physical activity in which it would be improved. Push-ups are for the arms and chest, Sit-ups are for the abdominal areas, running/sprinting is for the legs and so on and so forth. 4. The principle of reversibility states that when an individual has successfully achieved health benefits/fitness then he/she must continue doing all of the physical activities he/she is doing now. Otherwise, the benefits will slowly fade and the body will turn back to what it was originally. For example, when a plump person started exercising every day, doing push-up, running, stretching,etc. Then he actually achieved his goal to be slimmer and decided to stop doing exercises, his body will gradually go back to being plump.

5. The principle of diminishing return states that the more one will gain as a result of physical activity, the harder it will get to achieve even more benefits. So if an individual wants to be slimmer or more muscular, then he/she must continue on exceeding in the physical activities he/she is doing.

April Joyce Agor BEED-GCC 1 (5:30-6:30pm MT)

6/27/2015 04:41:36 pm

1.Principle of Overload states that in order to keep making gains from an exercise, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. For example, If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercise,until his goal was achieved. 2.In Principle of Progression there's an optimal level of overload that should be achieved. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Principle of Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport. It implies that to become better at a particular exercise or skill, you must perform that exercise or skill. For example, to be a good cyclist, you must cycle. 4.Principle of Reversibility is any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. For example, you have been training for a year, you have a week out of training, then it would take roughly two weeks to get back to your original state.

5.Principle of diminishing return explains how the magnitude of adaptation diminishes with greater training volumes or duration at any given time. It also applies to our ability to make as great of gains as we once did earlier in our exercise journey. For example, as a beginner relatively small training loads are are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Ian Belida BEED SPED 1 MT 5:30-6:30pm

6/27/2015 06:04:39 pm

1) principle overload -you must make another workload/exercise in order to increase the muscles because if the body adapt to the exercise he/she will must increase the workload ex. increase the weight lift, increase the volume of work, modify the order of the exercise. 2) principle of progression -start slowly and gradually increase the amount of exercise and keep overloading. you can use FITT principles ( Frequency, Intensity, Time, and Type ) ex. doing the overload 3 times a week 3) principle of specificity -is a principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. ex. to become a good swimmer you must train swimming 4) principle of reversibility - any adaption that takes place as a result of training. ex. can ran 100m dash 5) principle of diminishing return

- diminishing return is the result of the overload/exercise you were doing for example, you gain the fit body you want.

graces pagara II BSCE-1 thf 6:30pm-7:30pm pe 1

6/30/2015 12:03:22 am

The different principles and their example: 1.) PRINCIPLE OF OVERLOAD-my explanation is that a greater than normal stress o load in the body is required for training adaptation to take place. The body will adapt his stimulus .Once a body adapt stimulus then a different stimulus is required to continue the change in order for muscle to increase strength, it must be gradually for stressed by working against a load greater than it is used. Example:bodylifting or weight lifting 2.)PRINCIPLE OF PROGRESSION-my explanation is it implies that there is an optimal level of overloaded that should be achieved , and an optimal time frame for this overload to occur.It also makes us realizethe need for proper rest and recovery . Example:by bicyle every morning and doing overloading twice a day 3.)PRINCIPLE OF SPECIFICITY -my explanation is that the principle of training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect and it implies to become better at a particular exercise or skill ,we must perform that exercise or skill. Example: to become a swimmer and a bicyle rider and joining triatlon 4.)PRINCIPLE OF REVERSIBILITY-my explanation is that athletes lose the beneficial effects of training when they stop working out.Conversely ,it also mean that detraining effects can be reversed when athletes resume training or in short if you dont use it ,you lose it . Example :doing push ups and runnning 5.)PRINCIPLE OF DIMINISHING RETURN-this is a concept that is well known by most strength and conditioning coaches,fitness professionals and human performance specialists .

Example:you gain fit body if you want

Romel Vincent V. Jabines BSBA-MM1 THF 6:30 - 7:30pm

6/27/2015 08:59:32 pm

1.Principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. ex. increasing the weight lift 2.Principle of progression is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. 3.Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). ex. If you want a big and strong chest/upper body, there aren’t many better exercises than the bench press (or weighted pushups). But hockey players and baseball players don’t need to bench press on a regular basis. In fact, for many baseball players, there are underlying shoulder issues (mostly related to overuse) that make the bench press a potentially dangerous exercise. 4.The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it.

5.he law of diminishing returns, put simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point. Thus, sometimes doing more work or giving more effort will yield a negative result as opposed to a positive one.

KERBELL JANE D. TAN BSA-1 8:00-9:00A.M. ThF

6/27/2015 11:37:25 pm

Overload principle states- that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. If you do not continue to adapt, then eventually you will plateau and regress. Having stated that it is necessary to make conditioning programs more difficult, one caution should be kept in mind: you must observe specificity when applying the overload principle. Performing a set of twenty might be a way of making the workout more difficult, but if you need to enhance the phosphagen energy system then you are violating specificity. Example:Increase the volume of work and increase the weight lifted 2. The principle of progression states that your program needs to allow for more challenging workouts over time and in each particular component of fitness. Example: For a beginner, an 8–10 week program should start with walking, then move to walk/run combinations, and finally, to running 3.Principle of specificity-states that you must exercise in the precise area where you seek improvement. Example: If you want to be a competitive runner then you must run. 4. Reversibility Principle- indictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. Example: You have been training for a year and you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness.

5.Principle of diminishing return- when you consistently work out to the same routine, your body becomes inured to it. You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up. Example: You are used to run 5kms. in a day you will make it higher like 6-7kms. in a day

MIKAELA MIKEE B. VILLEGAS BSN-1 10:30-11:30 MT

6/28/2015 10:10:15 pm

1. The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to duration and volume of training, as well. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved.Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to duration and volume of training, as well. 2. The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.The Specificity Principle is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.[1] In relation to the body, in order for one to train the pectorals, for example, one must use exercises which activate the pectorals; performing squats in this instance will be ineffective. In relation to skill, the Principle of Specificity implies that, to become better at a particular exercise or skill, one should perform that exercise or skill. For example, a runner should run to improve running performance. For a runner, exercises like swimming or cycling may have mixed effects: they may help by improving general cardiovascular endurance and burning off fat, but it may also harm performance by increasing the size and weight of muscles which aren't crucial to running. 4 The Reversibility Principle states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, While rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training. Detraining starts to occurs within a relatively short time period after training ceases. Approximately 10% of strength is lost after 8 weeks of inactivity, but 30-40% of muscular endurance is lost during the same time period. Example: After taking a long break from training, begin a conditioning program to rebuild sport fitness. After several weeks of not raining, athletes should gradually increase their general conditioning/fitness before resuming the training volume and intensity previously attained.

5.When someone unfit begins a training regime, fitness levels improve rapidly, but as they become fitter, the returns diminish. That is, as you become fitter, the amount of improvement is less as you approach your genetic limits. A corollary to this principle is that as your fitness levels increase, more work or training is needed to make the same gains. As you’re designing training programs, remember that fitness levels will not continue to improve at the same rate as you become fitter. Remember, when you first start training, improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. This same principle applies when trying to lose body mass. Example: You are used to run 5kms. in a day you will make it higher like 6-7kms. in a day

Cielo Maria B. Segovia BSMT-1 10:30-11:30 (MT)

6/28/2015 10:52:49 pm

1. The Overload Principle The Overload Principle is probably the most important principle of exercise and training. Simply stated, the Overload Principle means that the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing. This is how all the fitness improvements occur when exercising and training. The human body is an amazing machine. When you stress the body through lifting a weight that the body is unaccustomed to lifting, the body will react by causing physiological changes in order to be able to handle that stress the next time it occurs. This concept is similar in cardiovascular training. If you ask the heart, lungs and endurance muscles to do work not previously done, it will make changes to the body to be able to handle that task better the next time. This is how people get stronger, bigger, faster and increase their physical fitness level. Ex. Increasing weight lifting. 2. The Progression Principle Your body must be stimulated to get fitter. This means that you need to apply an overload to either your muscles or your cardiovascular system. Only by asking your body to do more than usual will you trigger adaptation. This means that, over time, your workouts must increase in difficulty, intensity or duration. Your body is only as fit as your last workout. To become fitter and/or stronger, work a little bit harder from one workout week to the next. Once your body is used to the exercises you do, your overload exercises will become your normal ones. Ex. Doing more overload exercises like weight lifting. 3. The Principle of Specificity Your body is a remarkably adaptive organism and, providing there is sufficient overload and recovery, will adapt to any form of exercise stress it is exposed to. However, the adaptations your body will make are specific to the types of exercise stress to which it is exposed. If you run a long way, your body will improve the systems responsible for transporting oxygen to your working muscles. If you lift heavy weights, your body will make your muscles bigger and stronger. However, some fitness attributes are diametrically opposite. For example, if you do a lot of running training, your body will attempt to help you become a better runner by shedding excess unwanted weight in the form of muscle mass. If you also engage in heavy strength training, your body will try and increase your muscle mass. Combining running and strength training sends opposing messages and, as such, your body will find it difficult to adapt to either stress. This can affect the results you experience from your training. Ex. If you like to increase your speed, you'll do more rounds in running. 4. The Principle of Reversibility Unfortunately, you cannot store fitness. If you take a prolonged break from your regular workouts, your body will begin to revert to its pre-trained state. This does not happen overnight but takes a few weeks of inactivity. A short break of a week or so will have a negligible effect on your fitness but longer breaks will result in a steady decline in both strength and cardiovascular fitness. To maintain your fitness levels over time, you must be consistent in your training efforts. Ex. If you want to stay fit, then you must not stop doing exercises. 5. The Principle of Diminishing Return The Principle of Diminishing Return implies that when it comes to fitness, you "use it or lose it." This simply explains why we our lose fitness when we stop exercising. Ex. You do your exercise for you to stay fit.

Joseph Kelvin R. Salubre BSN-1B (10:30-11:30) MT

6/28/2015 11:08:13 pm

1.The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Examples: Push ups, Running 2.The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Example:For Beginners 10-12 weeks for practicing and for the Professional 3-5 weeks 3.Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Examples:Swimmer must be a swimmer so it means that you should practice more in order to improved it. 4.One of the important processes that develops is that of Reversibility, which refers to the ability to recognize that numbers or objects can be changed and returned to their original condition. For example, during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5.The law of diminishing returns is an economic principle that states that as investment in a single goal increases, while all other variables remain constant, the return on investment will eventually decline. Example: For example, the use of fertilizer improves crop production on farms and in gardens; but at some point, adding increasingly more fertilizer improves the yield by less per unit of fertilizer, and excessive quantities can even reduce the yield.

Mary Rogieviv B. Cirunay 1:00-2:00 pm ThF

6/28/2015 11:44:29 pm

1.The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level. ex. . For example, proper application of overload separates long term results from wasted gym time. Strength training principles explain theoretical concepts behind sound program design and should be understood. Both novice and experienced weightlifters may increase muscle size, strength and power by incorporating progressive overload into their lifting routines. 2. The Principle of Progression makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and can not) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. 4. The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. ex. 90-push ups 5. The principle of diminishing return suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential

Mary Elizabeth T. Grepo BSA-1 9:30-10:30 MT

6/28/2015 11:55:20 pm

1. TheOverloadPrinciple represents the most important and misunderstood principle of physical training. The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon it. When you stress the body in a manner its unaccustomed to (overload), the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs. Every tissue in the body adapts to different kinds of stress. So if for example you want your muscles to grow, you must create the right kind of overload in the target muscle so it will adapt by increasing in size. If for example you want a muscle to just get stronger and not bigger, you must create overload in the target system which in this case is mostly neurological. ex. One Arm Barbell Rotation Backhand 2. The Progression Principle implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. ex.the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression 3. The Principle of Specificity Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. ex. point to take away is that a runner should train by running and a swimmer should train by swimming 4. The Principle of Reversibility dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. ex. cycling and swimming 5. The Principle of Diminishing Return s constantly adapting itself in regards to the stress or lack of stress that it encounters on a daily basis (Wolf’s Law). However, your body does not necessarily do the right thing in response to stress. Your body responds as your DNA has been encoded for your body to do.

ex. acute stress is the consistently same in magnitude and intensity, the adaptation your body makes will cause less and less of an adaptive response to the stimulus over time.

Teofie Anne G. Romero (8:30-9:30 a.m.) MT

7/4/2015 03:38:29 pm

The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Example: a person unaccustomed to lifting 5 lbs. will improve strength by lifting 5 lbs. The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Example: the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). Example: a football player should perform strength and power lifts, and a marathon runner should perform exercises that build muscular endurance. A football player may perform power cleans, snatches and sled pushes to mimic blocking and tackling, and a runner performs dozens of repetitions of body-weight squats to build endurance in the quadriceps and gluteal. Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Example: you have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. The principle of diminishing return suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness. The fitter individuals are, the less likely they are to improve further. Example: Exercising daily to stay fit.

CORRECTION
Teofie Anne Romero BSA 1 (9:30-10:30 AM) MT

JAMES MILLARD FULLIDO BSN-1 (10:30-11:30)MTW

6/29/2015 12:04:28 am

1-The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2-Definition: The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3-Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). For example, to be a good cyclist, you must cycle. 4-any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. For example, during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5-5. The Principle of Diminishing Return The Principle of Diminishing Return implies that when it comes to fitness, you "use it or lose it." This simply explains why we our lose fitness when we stop exercising.

For example, you are doing exercise everyday and because of this, you will be more physically and mentally fit.

Nicole Kate Torreon BSED-MAPEH 1 (09:30-10:30) MT

6/29/2015 12:44:11 am

1. The Principle of Overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level. Example: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example: Basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. 4.The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. While rest periods are necessary for recovery, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition. The length of the detraining period and the training status of the athlete dictate how much performance is lost. Example: During this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5. The Principle of Diminishing Return is constantly adapting itself in regards to the stress or lack of stress that it encounters on a daily basis (Wolf’s Law). However, your body does not necessarily do the right thing in response to stress. Your body responds as your DNA has been encoded for your body to do.

Example: You are doing exercise everyday and because of this, you will be more physically and mentally fit.

Maria Lourdes T. Jumamoy (10:30-11:30 MT)

6/29/2015 01:03:53 am

1) Principle of Overload - a principle where one must continually work harder as their bodies adjust to the added workload. Example: Tennis players, who have to improve their whole body strength, have to increase training in whole body exercises until their goal is achieved. 2) Principle of Progression - a principle where overload should not be increased too slowly or improvement will be unlikely and not too rapidly or it will result in injury. Example: A weekend biker who exercises only in weekends aggressively does not exercise often enough, and so violates the principle of progression. 3) Principle of Specificity - is a principle that focuses on one type of training or exercise that can greatly improve a specific skill or component. Example: Sprint runners need to improve their leg strength and speed by running more usual or jogging everyday to be able to achieve more running speed than they usually have. 4) Principle of Reversibility -a principle that dictates that someone who stops a certain training, they will lose its benefits. Example: When soccer players stop doing leg exercises such as running or jogging for a long time, it will diminish the skill that the certain exercises have given to those soccer players, thus making them run a little slower than they usually does when they were still doing that certain exercise.

5)Principle of Diminishing Return - principle which explains how the significance of adaptation reduces with greater training duration at any given time. Example: When a body builder do some body weights 3x a day, doubles the duration of his workload, it actually decreases.

Romieson B. Goloso BSIT-1 (9:30-10:30) MT

6/29/2015 08:57:27 am

1. Principle of Overload - The human body is involved in a constant process of adapting to stress. When the body is stress in a manner it is unaccustomed to overload, the body will react by causing physiological changes, it adapt to be able to handle that stress in a better way the next time it occurs. Ex. Running in a 50 meter run then you increases the running length by 10 meter every week. 2. Principle of Progression - an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. Ex. Jogging slowly everyday 3. Principle of Specificity - the key to develop effective fitness training programs for sports. Specificity also underlies how athletes learn sport skills. However, the principle is sometimes misinterpreted. Ex. Going to the GYM to exercise. 4. Principle of Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. Ex. Doesn't train now cause he's playing computer. 5. Principle of Diminishing Returns -a concept that is well known by most strength and conditioning coaches, fitness professionals and human performance specialists. Your body is constantly adapting itself in regards to the stress or lack of stress that it encounters on a daily basis. However, your body does not necessarily do the right thing in response to stress. Your body responds as your DNA has been encoded for your body to do. Ex. Exercise everyday to stay fit.

Jo Maurrence Tavera BA Comm-1 (9:30 - 10:30) MT

6/29/2015 10:11:16 am

1. Principle of Overload - It states that it is an important principle which means body can adapt workload from it. ex. cycling and swimming 2. Principle of Progression – It state that doing constant overload helps us maintaining our muscle unharmed. ex. doing a jog every morning. 3. Principle of Specificity – It states that we must focus on the part so that we can gain muscle on that area ex. like abs we must do curls ups, knee crunches and cross crunches. 4. Principle of reversibility – It state that when we normally do some overload we can more be fit and more healthy. ex. doing some exercise so you can maintain your body fit and healthy 5. Principle of Diminishing Return - It state that we can be more fit when we do harder on our overload.

ex. doing some jogging from walking

RUTH B. TORREON BSA-1 (9:30- 10:30AM) MT

6/29/2015 11:23:48 am

1. Principle of Overload- states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Example:Say you perform 1 set of the biceps barbell curl for 20 pounds at 8RM (8 repetitions maximum), but as your training progresses 1 set of 20 pounds for 8 repetitions becomes easier and easier and your biceps size have grown since you first started but they have reached a plateau and stopped getting bigger. 2. Principle of Progression- implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. Principle of Specificity- is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.[1] In relation to the body, in order for one to train the pectorals, for example, one must use exercises which activate the pectorals; performing squats in this instance will be ineffective. 4.Principle of Reversibilty- is all about your fittness and how you can come back from an injury. Reversibility is the ability on the body to undo training. for example. you have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5. Principle of Diminishing Returns states that in all productive processes, adding more of one factor of production, while holding all others constant ("ceteris paribus"), will at some point yield lower incremental per-unit returns.[5] The law of diminishing returns does not imply that adding more of a factor will decrease the total production, a condition known as negative returns, though in fact this is common.

For example, the use of fertilizer improves crop production on farms and in gardens; but at some point, adding increasingly more fertilizer improves the yield by less per unit of fertilizer, and excessive quantities can even reduce the yield.

Joyce T. Pinsoy 1BSED English MT 5:30-6:30

6/29/2015 12:45:33 pm

Principle of Overload. It specifies that we you/we must perform physical activity in greater than normal amounts (overload) to get an improvement in physical fitness / health benefits. Ex. Football Principle of Progression. Enables the body to slowly adopt to the overload thus making the overload normal. This is achieved, progression is continued to a new overload. Ex. exercise program Principles of Specificity. Indicates a need for specific type of exercise to improve each fitness for a specific part of the body. Ex.weight training the upper will lead to improvements of arm,shoulder and back strength Principle of Reversibility. Indicates that disuse or inactivity result in loss of benefits achieved a result of overload. It is an important principle some people have the mistaken impression that if they achieve a health or fitness benefits, it will last forever. Ex.swimming

Principle of Diminishing . It indicates that more benefits that you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter and fitter you may not get as big a benefit for each additional amount of activity you perform. Ex.jogging

Jimmy Doblas BSED SOC STUD (9:00-10:30MT

6/29/2015 03:36:17 pm

1.Principle of Overload- This principle specifies that we must perform physical activity in greater than normal amounts to get an improvement in physical fitness or health benefits. And this principle of exercise must be in accordance to the intensity, duration, and frequency of the specific activity that suit to the resistance of our body. Ex. If you doing cycling every two times a week, morning, for almost four kilometers. Then if we apply the principle of overload, we must to increase the intensity, duration and frequency of doing cycling every morning. 2. Principle of Progression- This principle of exercise will enables the body to slowly adopt to the overload thus making the overload normal. Ex. If you doing weight lifting using barbel which weighting 50 kg. which is your overload normal , then, you must to increase the number of weight of the barbel which is the new overload in order to achieved the principle of progression. 3. Principle of Specificity- It is a specific type if exercise to improve each fitness component or fitness of a specific part of the body. Ex. If you want to improve the strength and endurance of abdominal muscles, then, you must to apply curl-up. 4. Principle of Reversibilty- This principle indicates that disuse or inactivity results in loss of benefits achieved as a result of overload. Ex. In cycling, you do it every morning for almost 20 kilometers which is your overload normal and then you slide it down into 10 kilometers only because you thought that you already achieved the peak of your exercise. 5. Principle of Diminishing Return- Indicating that that the more benefits you gain as a result of activity the harder additional benefits are to achieve from additional amount of activity that you perform.

Ex. Aside from doing cycling every morning in order to improve your endurance, you are also doing shuttle run in order to improve your agility and coordination of your body as another form of benefits that you gained from it.

Jimmy Doblas BSED Soc Stud (9:30-10:30 MT)

6/29/2015 05:21:06 pm

1.Principle of overload - A basic principle that specifies that you must perform physical activity in greater than normal amounts to get an improvement in physical fitness or health benefits EXAMPLE: weight lifting 2. Principle of progression - Must be in context of the performer's tolerance whether to increase or maintain the overload EXAMPLE: push up 3.Principle of specificity- a corollary of the overload principle that indicates a need for a specific type of exercise improve each fitness components or fitness of a specific part of the body EXAMPLE;100 METER SPRINT 4.Principle of reversibility - a corollary of the overload principle that disuse EXAMPLE;50 PUSH UP 5.Principle of disminishing return - indicating that the more benifits you gain as a result of activity

EXAMPLE; Curl ups

1.Principle of Overload- dictates fitness outcomes regardless of fitness level ex. weighlifting 2.Principle of progression-must be in context of the perform is tolerance whether to increase or not ex. clash sprint 3.Principle of Specificity-a key to develop effective training programs for sports ex. basketball training 4.Principle of Reversibility-dictates that athletes lose the beneficial effects of training when they stop working out ex. cycling,swimming 5.principle of diminishing return-indicate that the more benefits you gain as a result of activity the harder additional benefits are to achieve

ex. curl-ups

Jules Royce L. Legaspi BSA-1(9:00-10:00)THF

6/29/2015 08:28:35 pm

1. Principle of Overload- it means that overloading your normal exercises or physical activities to be able to achieve healthy lifestyle and good body posture. Examples: Intensity-weight lifting 5-15 lbs. of weights. Duration- exercising using a treadmill for 20-40 minutes. Frequency- jogging 3 times a week. 2. Principle of Progression- it means that adopting the overload exercises so that your body will be use to it already. Ex. jogging 3 times a week for 40 minutes. 3. Principle of Specificity- it means that doing specific workouts or exercise only to a specific part of the body to be able to have a shape in some parts of the body. Ex. 1.sit-ups - to have an abs. 2. push- ups - to have a biceps and triceps. 4. Principle of Reversibility- it means that having a long time of rest can affect your body and your lifestyle. Some people say that when they already achieved the perfect body they want, they will just stop exercising. If you will not exercise or doing physical activities for a long period of time, your body will go back to its normal size and shape. Ex. Not exercising of 1 week and always stays at home doing nothing. 5. Principle of Diminishing Return- it means that you can be physically fit if you have a routine on your daily activities. You should maintain daily exercises or physical activities. Ex. You will do push-ups and sit-ups in the morning and you will do jogging or walking in the evening.

Geralyn B. Mamado BSN-1 B (10:30-11:30)

6/29/2015 08:33:45 pm

1. PRINCIPLE OF OVERLOAD: - states that in order to keep making gains from an exercise program, you must find some way to Overload is not something that only needs to be applied on a daily basis, it must be applied over a lifetime of training. Make it more difficult. This is because bodies adapt to exercise. - Example: - If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. PRINCIPLE OF PROGRESSION: - Progression is the way in which an individual should increase the load. It is a gradual increase either in frequency, intensity, or time or a combination of all three components. - Example: - For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY: - Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general to specific. Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. - Example: - For example, a typical NHL player will begin the off-season correcting any injuries or general movement issues from the previous season of wear and tear. By the end of the summer, that player will be skating again and working primarily on speed and power improvements that are very specific to skating and playing hockey. 4. PRINCIPLE OF REVERSIBILITY: - states that athletes lose the effects of training after they stop working out; however, the training effects can be reversed when training is resumed. In short, While rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. - Example: - during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5. PRINCIPLE OF DIMINISHING RETURN: - When you consistently work out to the same routine, your body becomes inured to it.You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up. Diminishing Return explains how the magnitude of adaptation diminishes with greater training volumes or duration at any given time. - Example: - One example is how additional sets of weight training yield progressively less benefit.

* Principle of overloading the states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Example:if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. *Principle of progression The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Example:jogging 3 times a week 3. Principle of Specificity- it means that doing specific workouts or exercise only to a specific part of the body to be able to have a shape in some parts of the body. Ex. 1.sit-ups - to have an abs. 2. push- ups - to have a biceps and triceps. 4. Principle of Reversibility- it means that having a long time of rest can affect your body and your lifestyle. Some people say that when they already achieved the perfect body they want, they will just stop exercising. If you will not exercise or doing physical activities for a long period of time, your body will go back to its normal size and shape. Ex. Not exercising of 1 week and always stays at home doing nothing. 5. Principle of Diminishing Return- it means that you can be physically fit if you have a routine on your daily activities. You should maintain daily exercises or physical activities. Ex. You will do push-ups and sit-ups in the morning and you will do jogging or walking in the evening.

Rex Steven C. Suse BSN-1 B (10:30-11:30)

6/29/2015 11:01:46 pm

1.) PRINCIPLE OF OVERLOAD: - The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place.it states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. Example: *Intensity-weight lifting 2.) PRINCIPLE OF PROGRESSION: - Training principle used to create a personal training program to improve physical fitness, skill and performance.An individual should increase the load of exercise. Example: *Jogging/exercising vigorously but only on weekends. 3.) PRINCIPLE OF SPECIFICITY: - Training must match a specific sporting activity.it states what you do in the gym/given place should be relevant and appropriate to your desired outcome. Examples: *Doing push- ups & curls-ups - to have abs. 4.) PRINCIPLE OF REVERSIBILITY: - Any adaptation as a result of training is gradually reversed when training stops.Conversely, it also means that detraining effects can be reversed when athletes resume training. Examples: *Training for a year and you stop for a several weeks doing nothing. 5.)PRINCIPLE OF DIMINISHING RETURN: - Principle of diminishing return means that you can be more fit if you work hard in doing physical activities/exercise. Examples:

*You do jumping exercise every day. as a result you jump so high in spiking volleyball.

Fidel Rey J. Cinco BSIT-1 (1:00-2:00 PM) ThF

6/29/2015 11:51:46 pm

1. The principle of overload - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. Ex. If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. Principle of Progression - an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. Ex. Jogging slowly everyday 3. Principle of Specificity - is a principle that focuses on one type of training or exercise that can greatly improve a specific skill or component. Example: Sprint runners need to improve their leg strength and speed by running more usual or jogging everyday to be able to achieve more running speed than they usually have. Ex. to be a good cyclist, you must cycle. 4. Principle of Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. Ex. Doing exercise to keep your body health 5. Principle of Diminishing Return - principle which explains how the significance of adaptation reduces with greater training duration at any given time. Ex. You are doing exercise everyday and because of this, you will be more physically and mentally fit.

Feth B. Quillope BSIT- 1 (9:30- 10:30 am) MT

6/30/2015 02:14:30 am

1.principle in overload- in order to apply this principle,we must work continually as our body adjust to our existing workouts.Like, if we use dumbbells for exercising, we must adjust the weight after a few weeks so that our power will improve. Other example: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.principle of progression-Definition: The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Example: the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.principle of specificity- Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example: To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. 4. principle of reversibility- The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. Example:if your tired of training your body and you stopped exercising for a month,your body will go back to your normal shape. 5. principle of diminishing return- The law of diminishing returns is an economic principle stating that as investment in a particular area increases, the rate of profit from that investment, after a certain point, cannot continue to increase if other variables remain at a constant. As investment continues past that point, the return diminishes progressively.

Example: if work hard everyday, you get fitter and fitter but you may not get as big a benefit for each additional amount of activity that you perform

Lourd Wildy Lumor (ThF 9:00-10:00 a.m)

6/30/2015 02:22:05 am

1.Principles of overload - states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Example: If you want your muscles to grow, you must create the right kind of overload in the target muscle so it will adapt by increasing in size. 2.Principles of Progression - implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Ex. the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Principle of Specificity- the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general. Ex: basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. 4. Principle of Reversibility- any adaptation that takes place as a result of training will be reversed when you stop training. Ex:athletes lose the beneficial effects of training when they stop working out. 5.Principle of Diminishing Return- indicates that when you exercise daily it is not said that you will always gain the same benefits by doing the same activity, It needs to change some routine.

Ex. weight lifting for the same weight cannot gain more benefit, it needs to change some routine of it to gain more benefits.

Rio Camille Ababon BSHRM-1 5:30-6:30 MT

6/30/2015 02:55:27 am

1.PRINCIPLE OF OVERLOAD- it states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Example: To improved cardiorespiratory endurance via walking, you should walk faster or farther or more times a week than usual. 2.PRINCIPLE OF PROGRESSION- it implies that there is an optimal level of overload that should be achieved, and an optimal time frame for th8s overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY- states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. It also states that training must go on from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example: If an athlete wants to become stronger one must lift heavy weights and if an athlete wants to jump higher one must jump. 4. PRINCIPLE OF REVERSIBILITY- any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Example: You habe been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5.PRINCIPLE OF DIMINISHING RETURN- the law of diminishing returns put simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decreas after a certain point. Thus, sometimes doing more work or giving more effort will yield a negative result as opposed to a positive one. Example: As a beginner relatively small training loads are requirex to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Raqiel c. Geolagon BSN-1B 10:30 to 11:30

6/30/2015 09:43:27 am

Principle of Overload> We must find some way to make it more difficult,but before we proceed for the hard exercise we should have the recomindation from our doctor health care because when we doing exercise better we should be very very carefull some exercise is not good when we have a health failure like example heart problem were not allowed to do DUMBELL this is the example of more than normal exercise or overload because we can use upt to 50 kilo each metal in both hand this is measured the capability of our shoulder and arm next is TREADMILL this is also example of overload exercise this is measure the capacity of how fast we can run and how strong our legs and heart bit. Principle of Progression –to start exercise like dumbell to star using of it we start from 1kilo and so on until our body slowly adopt it exercise.because when we start in the havy thing metal we get dizzy and not good to our health,when we do these exercise in the Gym the instructor tell us to do warm up first. Principle of Specificity –Dumbell specifie component or fitness of a specific part of the neck,both arms and back.Tradmll exercise specify the heart bit,both legs and tummy. Principle of reversibility – this is the wrong way of doing exercise like for example belly we want to take that off dumbell and treadmill is not the right first step we do,what we do first is a basic exercise like sit ups before we proceed the hard work out. Principle of diminishing >diminishing return suggests that the rate of fitness improvement

diminishes over time as fitness approaches its ultimate genetic potential Simply stated, as fitness improves, “you receive less bang for yourbuck.” Thus, the response to physical activity is not only associated withheredity, but is also highly influenced by an individual’s current level of fitness

*The Overload Principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Examples: increase the weight lifted increase the volume of work change the exercises employed modify the order of the exercises alter the rest periods *The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Examples: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. *The Principle of Specificity means only those body parts, muscles or systems involved in a workout will be the ones to experience training. For example: Weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges—activities associated with lower body strength. Similarly, if a person swims four times a week to improve fitness,he or she will experience gains in cardiorespiratory (aerobic) endurance,but will not necessarily experience great flexibility benefits, needed to improve performance in yoga class. * The Reversibility Principle states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short,while rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training. Example:Increase exercise gradually and progressively after long periods of inactivity. Athletes should avoid performing intense workouts without first participating in a conditioning program. *Principle of Diminishing Return-indicates that when you exercise daily it is not said that you will always gain the same benefits by doing the same activity,it needs to change some routine.

Example: Sometimes something as simple as changing the order of the exercises you do or altering the angle with which you work a muscle can re-trigger growth. If you typically do three sets of each exercise, drop to a single set and increase the intensity. If you usually work with dumbbells, change over to barbells or resistance bands. Add more bodyweight sets where your body serves as the resistance. You can’t keep things the same and expect muscle growth to keep happening. Sometimes, change is good.

Nesandy Marie Bunga P.E. MT 9:30-10:30

6/30/2015 12:04:15 pm

1.PRINCIPLE OF OVERLOAD-according to this principle,in order gain improvement in physical fitness or health benefits an individual should perform hard or gain more complicated physical activities that requires more intensity,duration and frequency.EXAMPLE:perform weight lifting 2:PRINCIPLE OF PROGRESSION-the continuity of the performer's tolerance whether he|she can maintain or increase the overload posses.EXAMPLE:jogging every morning 3.PRINCIPLE OF SPECIFICITY-in principle of overload an individual should know what kind of activities or exercise should she|he gain for the improvement of body components.EXAMPLE:if the needs endurance one must posses weight lifting. 4.PRINCIPLE OF REVERSIBILITY-this is the reverse of overload principle.The individual should not stop in work out because the result of their fitness benefit they have will be vanished if they did not continue their work out. EXAMPLE:when a healthy person stop exersesing he will become weak. 5.PRINCIPLE OF DIMINISHING RETURN-the greater the individual benefits from gain,they can hadly get their additional activity benefits they perform.EXAMPLE:when you perform curl ups even you are physically fit the longer time you gan the hardly you can gain benefits.

Zandra N. Galon BSA-1 ThF 8:00-9:00 am

6/30/2015 12:35:13 pm

1.) PRINCIPLE OF OVERLOAD- in order to keep making gains from an exercise program, you must find some way to make it more difficult. ex. increasing the intensity of your exercise 2.)PRINCIPLE OF PROGRESSION- overload should not be increased too slowly or improvement is unlikely. There is an optimal level of overload that should be achieved, and an optimal time of frame for this overload to occur. ex. the progress of the intensity of your exercise should not be too slow or fast. 3.) PRINCIPLE OF SPECIFICITY- training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. ex. If you are into basketball, you should practice shooting the ball 4.) PRINCIPLE OF REVERSIBILITY- an individual will lose the beneficial effects of training when they stop working out. ex if you stop after you are satisfied of the result of your work out, then slowly you will lose the beneficial effects

5.) PRINCIPLE OF DIMINISHING RETURN- when you consistently work out to the same routine, you become used to it. To keep developing, you have change or increase it. ex. in weight lifting, after lifting heavy weights then you'll proceed in lifting heavier weights.

Marian Julie A. Clemeña BSA-1 9:00-10:00 a.m ThF

6/30/2015 01:04:47 pm

1) Principle of Overload - specifies that one must perform a higher level of exercise in order to improve one's physical fitness. Example: curl-ups for a flat stomach 2) Priniciple of Progression - once an overload is achieved, the performer could either maintain or increase the overload. Example: if speed is improved in a 100 meter dash, try a 200 meter dash 3) Principle of Specificity - a need for a specific type of exercise for a specific body part and would help improve its fitness. Example: chair squat for the butt, thighs and legs 4) Principle of Reversibility - it is the reverse of the overload principle. If one would not continue the physical activity, there would be a loss of health benefits. Example: sudden stop of weight lifting due to illness 5) Principle of Diminishing Return - one may not get an additional benefit as one gets fitter.

Example: if stomach is already flat, one must engage into another routine in order to gain other benefits

1. Principle of overload states that you need to perform physical activities beyond your and its limits or to overload the Intensity, duration and frequency of your physical activities and workouts in order to improve your physical health. Ex. of this is an athlete training six hours a day instead of his normal training hours of four hour a day. 2. Principle of Progression says that in order to cope up with the overload or make it normal, you need to take the overload slowly and leisurely. One example is a man jogging at an average speed and slowly accelerating his speed until he is running at his best. 3. Principle of Specificity-it is the principle which specifies that we need a specific exercise to improve a specific part of the body. Ex. of this is the curl ups exercise where it improves specifically the endurance and strength of the abdominal muscles. 4. Principle of reversibility states that being inactive or ttovstop being active will result to loss of benefits that will improve body health. Ex. of this is, if someone stops his exercise or workout in the state of overload, he may suffer loss of fitness and good health.

5. Principle of Diminishing return says that when you are gaining much benefits in your overload state of workout, when it gets higher, gaining much benefits get harder and limited. It's example is a person who is in it's high level of Overload in his workout, he is getting difficulty in achieving benefits in other higher form of overload/exercise cause the benifits becomes limited in count.

Angelika B. Duliguez (BSA-1) (9:00-10:00am ThF)

6/30/2015 02:23:09 pm

1. Principle of Overload – It states that to get stronger, the body must exercise at a level that is greater than it is normally stressed. The overload principle also states that body system adaptation fails to occur without an overloading stimulus. Muscles experience overload when exposed to a stimulus greater than normally accustomed to. Example: Weight lifting 2. Principle of Progression- Progression is the way in which an individual should increase the load. It is a gradual increase either in frequency, intensity, or time or a combination of all three components. Progression happens over time and may require some experimentation to find that perfect balance between too much and too little. Example: Biking every morning 3. Principle of Specificity- The Specificity Principle simply states that training must go from highly general training to highly specific training. It also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example: If you want to be a swimmer you should train by swimming 4. Principle of Reversibility- The Reversibility Principle states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. Example: If a soccer player stops doing a leg exercise he became weaker than the other players. 5. Principle of Diminishing Returns- The Principle of Diminishing Return explains how the magnitude of adaptation diminishes with greater training volumes or durations at any given time. It also applies to our ability to make as great of gains as we once did earlier in our exercise journey. Example: If you’re a beginner, relatively small training loads are required to bring about large improvements

Melissa Jane Reyes BSA 1 (9:00-10:00am ThF)

6/30/2015 02:38:51 pm

1. Principle of Overload means that a greater than normal load on the body is required for training adaptation. In order to improve, a person must continually work harder as they their bodies adjust to existing workouts. Once the body has adapted then a different stimulus is required to continue the change. Example: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal will be achieved. 2. Principle of Progression means that there is an effective level of overload that should be achieved, and an effective time frame for this overload to occur for proper rest and recovery. Example: A person who exercises vigorously only on weekends does not exercise often enough. 3.Principle of Specificity means that the overall energy demands of the exercise determine or specify which fitness components (e.g., strength, power, endurance) should be developed so that the requirements of the exercise are matched. Example: A basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. 4. Principle of Reversibility means that a person will lose the beneficial effects of training when they stop working out or performance reduction of a person. Example: If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities. 5. Principle of Diminishing Return means that improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels.

Example: A person trying to lose his/her body mass.

Marjun S. Palmitos BSA-1 5:30-6:30 pm (MT)

6/30/2015 03:15:19 pm

1. Principle of Overload- this means that the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing. This is how all the fitness improvements occur when exercising and training. The amount of exercise needed depends on the individual’s current level of ?tness, the person’s genetically determined capacity to adapt to training, his or her ?tness goals, and the component being developed. A novice, for example, might experience ?tness bene?ts from jogging a mile in 10 minutes, but this level of exercise would cause no physical adaptations in a trained distance runner. Beginners should start at the lower end of the ?tness bene?t zone. The amount of overload needed to maintain or improve a particular level of ? tness for a particular ? tness component is determined through four dimensions, rep- resented by the acronym FITT: • Frequency — how often • Intensity — how hard • Time —how long (duration) • Type —mode of activity 2. Principle of Progression - to reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish. 3. Principle of Specificity - to develop a particular ?tness component, you must perform exercises that are designed speci?cally for that component. This is the principle of speci?city. this suggests that improvements in physical fitness are specific to the demands or characteristics imposed by the physical activity. A well-rounded exercise program includes exercises geared to each component of ?tness, to different parts of the body, and to speci? c activities or sports. For example, Weight Training develops muscular strength but is less effective for developing cardiorespiratory endurance or ? exibility. Speci?city also applies to the skill-related ?tness components—to improve at tennis, you must prac- tice tennis—and to the different parts of the body—to develop stronger arms, you must exercise your arms. 4. Principle of Reversibility - Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity the same way it adjusts to higher levels. This is the principle of reversibility. When a person stops exercising, up to 50% of ? tness improvements are lost within 2 months. However, not all ?tness levels reverse at the same rate. Strength ?tness is very resilient, so a person can maintain strength ?tness by doing resistance exercise as infrequently as once a week. On the other hand, cardiovascular and cellular ?tness reverse themselves more quickly—sometimes within just a few days or weeks. If you must temporarily curtail your training, you can maintain your ?tness improvements by keeping the intensity of your workouts constant while reducing their frequency or duration. 5. Principle of Diminishing Return - this suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness. The fitter individuals are, the less likely they are to improve further.

? = fi / fl. Sorry sir for the mistyped word.

Raiza Balaba BSN-1 (10:30-11:30am)MTMT

6/30/2015 04:09:44 pm

1.PRINCIPLE OF OVERLOAD- states that a greater than normal stress or load on the body is required for training adaptation to take place. ex.if a football player's goal is to improve upper body exercise,until his goal was achieved. 2.PRINCIPLE OF PROGRESSION- implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. ex.the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.PRINCIPLE OF SPECIFITY-is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. ex.to be a good cyclist you must cycle. 4.PRINCIPLE OF REVERSIBILITY-dictates that atheles lose the beneficial effects of training when they stop working out. ex.you have been training for a year, you have a week out of training then it would take roughly two weeks to get back to your original state. 5.PRINCIPLE OF DIMINISHING RETURN-explains how the magnitude of adaptation diminishes with greater volumes or durations at any given time.

ex.as a beginner,relatively small training loads are required to bring about large improvements.

jackyavenido BSIT-1 MT9:30-10-30

6/30/2015 04:19:32 pm

1.principle of overload- The order that exercises are performed is another way to provide overload. By changing when exercises are performed, you make some exercises more difficult to perform and others easier. For EXAMPLE: in your current workout your exercise order may look like this: bench press, incline press, dumbbell flies. 2.principle of progression- also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and can not) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. EXAMPLE:jogging 3.principle of specificity-means only those body parts, muscles or systems involved in a workout will be the ones to experience training. For example, weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges -- activities associated with lo wer body strength. 4.principle of reversibility-The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. EXAMPLE:when a runner stops training for a 2 months and after than 2 months there is an event for running and they he/she will be lost 5.principle of diminishing return-The law of diminishing returns, put simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point.

EXAMPLE:you can gain additional muscle and you'll have a body fitness

Reynan C. Fernandez BSIT-1 (1:00-2:00 PM) ThF

6/30/2015 04:59:55 pm

1.PRINCIPLE OF OVERLOAD- states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. EXAMPLE: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. PRINCIPLE OF PROGRESSION- an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. EXAMPLE: Jogging slowly everyday 3.PRINCIPLE OF SPECIFICITY - is a principle that focuses on one type of training or exercise that can greatly improve a specific skill or component. Example: Sprint runners need to improve their leg strength and speed by running more usual or jogging everyday to be able to achieve more running speed than they usually have. EXAMPLE: To be a good cyclist, you must cycle. 4. PRINCIPLE OF REVERSIBILITY – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. EXAMPLE: Doing exercise to keep your body health 5.PRINCIPLE OF DIMINISHING RETURN - principle which explains how the significance of adaptation reduces with greater training duration at any given time.

EXAMPLE: You are doing exercise everyday and because of this, you will be more physically and mentally fit.

Jessica Villa BSA 8:00-9:00 THF

6/30/2015 05:21:02 pm

Example: A person trying to lose his/her body mass

Melgen A.Olaguir BSHRM - 1 MT 5;30-6;30

6/30/2015 05:22:46 pm

1. Principle of overload - states that greater than normal stress or load on the body is required for training adaptation to take place.Exercise are performed For Example bench press,curl-ups. 2.Principle of progression -means that there is an effective level of overload that should an effective time for this overload to occur proper rest and recovery. example; SWIMMING 3.Principle of Specificity-fitness most important of our component part of the body and to specify type of exercise training '' for example'' shoulder and back strength and different parts of the body. 4.Principle of reversibility- is all about your fitness and how you can come back from an injury. Reversibility the ability of training example you have been training for months out then it would take two weeks to get back to original stage of fitness . 5.Principle of Diminishing Return-this is concept that is well know by most strength and conditioning coaches fitness professionals and human .

Tricia Mae B. Hinay BSIT-1 (1:00-2:00 PM) ThF

6/30/2015 05:58:15 pm

1.Principle of Overload means that greater than normal stress or load on the body is required for training adaptation to take place, once a body has adapted then a different stimulus is required to continue the change. For example, a football if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.Principle of Progression means that there is an effective level of overload that should be achieved, and an effective time frame for this overload to occur for proper rest and recovery. For example,a person who exercise vigorously only on weekends does not exercise often enough. 3.Principle of Specificity means that overall energy demands of the exercise determine or specify which fitness components should be developed so that the requirements of the exercise are matched. For example, to be a good cyclist, you must cycle. 4.Principle of Reversibility means that a person will lose the beneficial effects of training when they stop working out or performance reduction of a person. For example, doing exercise to keep your body healthy. 5.Principle of Diminishing Return means that improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increase in your fitness levels. For example, a person trying to lose his/her body mass.

In order for one's physical activity to be successful, he/she must be guided by the following principles: 1. PRINCIPLE OF OVERLOAD- this principle doesn't mean that one must have an exaggerated type of exercise, but just greater than the normal amounts. It says that for a physical activity to be more effective, one must consider 3 things: (1) Intensity or how or in what way you do the exercise (2) Duration or how long you perform it; and (3) Frequency or how often you do it. For example, you wanted to have bigger muscles, you must not just do the normal ways of having those,like making push-ups for just a short duration, but a more accurate and more disciplined-way, in such a way that the 3 things aforementioned are considered. 2. PRINCIPLE OF PROGRESSION- this principle is somewhat like connected to the first principle in a sense that when you do the overload, it is up to you to maintain it or increase it so that your body can easily adopt from it and thus making you more comfortable dealing with overloads. A concrete example for this that when you trained your body to have push-ups for a long duration, intensity, and frequency, the next time you do it, it'll be more comfortable, for your body had slowly adopted the overload. 3. PRINCIPLE OF SPECIFICITY- for me, this principle tells us that we must be consistent on our main goal, of making certain parts of our body fit. Thus, we must do the appropriate type of exercise for the corresponding part of our body. For example, you wanted to have abs, thus you must do exercises that will develop your abs, no more other exercise, to be specific and to have effective results. 4. PRINCIPLE OF REVERSIBILITY- this tells us that health or fitness benefits don't last forever when not maintained. If you wish to enjoy those benefits forever, then you must maintain your physical activities as well. An example for this is having your regular morning exercises, if you'll do it every morning for the rest of your life, as long as you can, then you can enjoy its benefits as long as you can breathe.

5. PRINCIPLE OF DIMINISHING RETURN- for this principle, one must work harder if he/she wants more benefits. If you want more gain, you must work more too. Just like a barter, how much you receive will depend on how much you gave. Like if I do work outs everyday, with the above principles applied, for sure I'll be gaining more benefits than just working out if I have time.

1.Principle of Overload-it states that if you don't have a well developed body,you should double the effort in making yourself not just on the physical but also on social and mental aspects that you need to adjust your body in any condition that you can adapt by having at least an exercise in one to two hours a day. EX. running,jogging,stretching 2.Principle of Progression-it means that when you exercise daily,you can make it into your habit plus you have benefits that you can make yourself not easily tired and you can make it as your lifetime routine.Also you make your schedules in having a kind of exercise. EX.Having a jogging in the oval to 5:00 am until 6:00 am daily 3.Principle of Specificity-it means that you use a kind of exercise in which on the target part of the body that you want to develop or improve. EX.Curl ups to have an abdominal strength and flat belly 4.Principle of Reversibility- it means that it will lose the advantage in having a conditioned body when you did not perform your daily routines in exercise in which it will lose your interest in having a physically body. EX.When you don't have a jogging in the the day in which you make yourself a schedule for your daily exercise. 5.Principle of Diminishing Returns-it means that each day you exercise,you have a benefits in which that your body is really conditioned .Also you will notice that you becoming healthy and fit. EX.When you have 50 meters sprints daily,your speed will improve your breathing is not harsh even though your tired.Also that you will have well developed legs.

Proze Machille Esoy BSCS - 1

6/30/2015 06:59:54 pm

-In Principle of Overload, from the word "overload". It means that you have to do a physical activity which is greater than a normal range of exercise. Doing much much more than basic activities just to improve your physical fitness. Examples are: weight lifting, 100m run, push ups. - In progression, just maintain your overload activities in weekends but not too much for you to not have physical injuries. After that, your health will stay normal. Example: simple outdoor activities that you can do. -In Specificity, you should do the right activities that is relevant to what you want to achieve or to improve. Trying all the different components of physical activities (strength, power, cardiovascular endurance,etc.) so that each muscle of your body will be activated. -In reversibility, this is kind of you stop in exercising and expecting to have good results but you think wrong especially you easily get rest after doing overload activities.(you go to gym daily/weekly,monthly and then you think that there will be an improvement when you stop)

-In diminishing return, it means that you work too much, you're getting fit and fit and you don't know that it's hard to go back where you've started. For me, you should be careful in doing exercises or physical activities because when the time you reach the maximum level of physical fitness it will be harder to get big benefits.

Pamela Nova C. Subrado BS-Biology 1 (9:30-10:30AM)MT

6/30/2015 07:35:49 pm

1. Overload is necessary in order to develop fitness in all exercise-related fitness components: cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. Overload refers to the amount of load or resistance, providing a greater stress, or load, on the body than it is normally accustomed to in order to increase fitness. Ex. Running at 12 km/h instead of 10 or increasing the weight you are squatting with. 2. Progression- says that you must continually increase the magnitude of the training stimulus or intensity above that which you are accustomed to. This ensures that your results will continue to improve over time. Progression can be applied by changing your training frequency, number of exercises, difficulty of exercises, number of sets, or any combination of the above. The most frequently used method of progression is to regularly increase the weight you lift on each exercise. Ex. Doing exercise every morning. 3. Specifity- means only those body parts, muscles or systems involved in a workout will be the ones to experience training. Ex. a 100m sprinter will need to focus on their anaerobic energy system during training. 4. Reversibility- states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. Performance and physical adaptations can deteriorate if training stops. This is also known as regression. Ex. A rugby player may have to stop training for a while due to injury. 5. Diminishing Returns- The principle of diminishing return suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness. The fitter individuals are, the less likely they are to improve further.

Ex. As a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Herlyn B. Ombao BSIT-1 (1:00-2:00 PM) ThF

6/30/2015 07:43:53 pm

1.Principle of Overload- means that greater than normal stress or load on the body is required for training adaptation to take place, once a body has adapted then a different stimulus is required to continue the change. For example, a football if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.Principle of Progression-means that there is an effective level of overload that should be achieved, and an effective time frame for this overload to occur for proper rest and recovery. For example,a person who exercise vigorously only on weekends does not exercise often enough. 3.Principle of Specificity means that overall energy demands of the exercise determine or specify which fitness components should be developed so that the requirements of the exercise are matched. For example, to be a good cyclist you must cycle. . 4.Principle of Reversibility-means that a person will lose the beneficial effects of training when they stop working out or performance reduction of a person. For example, doing exercise to keep your body healthy. 5.Principle of Diminishing Return-means that improvements in fitness are large happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increase in your fitness levels.

For example, a person trying to loss his/her body mass.

Iris G. Hipe BSED- TLE 1(8:00-9:00) ThF

6/30/2015 07:51:58 pm

1.PRINCIPLE OVERLOAD- simply stated that our bodies will adapt to whatever rigors we place on them.In other words, the more work you do,the more you will be capable of doing over time.It also means that in order to improve athletes must continually work harder as their bodies adjust to existing workouts. example: if a foot ball player's goal is to improve upper body strength, he would increase his training weight loads in upper body exercise in order to achieve his goal. Other example is work out. 2.PRINCIPLE OF PROGRESSION-implies that there is an optimal level of overload,that should be achieve.For athletes to improve their fitness levels they must continually increase the physical demands to reach an optimum level of overload. example:doing work out and other exercise to achieve progress. The weekend athlete who exercise vigorously only on weekend does not exercise often enough, and so violates the principle of progression. 3.PRINCIPLE OF SPECIFICITY- states that exercising a certain body part or component of the body, develops that part or skill.In relation to skill, the principle of specificity implies that, to become better at a particular exercise or skill, one should perform that particular exercise or skill.It is a key of developing effective fitness training programs for sports. example: a runner should run to improve running performance. For a runner, exercises like swimming or cycling may have mixed effects: they may help for improving cardio vascular endurance and burning off fat. 4.PRINCIPLE OF REVERSIBILITY- dictates that athletes lose the beneficial effects of training when they stop working out. example:doing work out and other exercises like jogging, stretching, swimming and etc. to keep your body healthy and physically fit. 5.PRINCIPLE OF DIMINISHING RETURN- explains how the magnitude of adaptation diminishes with greater training volumes or duration at any given time.It also applies to our ability to make as great of gains as we once did earlier in our exercise journey. example: as a beginner, relatively small training loads are recquired to bring about large improvements.As one progresses,heavier work loads are required to make the smallest gains.

Sheeryl P. Bersamina BSA-1 ThF 8:00-9:00

6/30/2015 09:47:31 pm

1.THE PRINCIPLE OVERLOAD - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Example: If football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. PRINCIPLE OF PROGRESSION - implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Example- The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY - simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example- To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. 4. PRINCIPLE OF REVERSIBILITY - any adaptation that takes place as a result of training will be reversed when we stop training. If we take a break or don't train often enough we will lose fitness. Example- When the soccer player stop playing due injury. 5. PRINCIPLE OF DIMINISHING RETURN - suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.

Examples- As a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Marjun S. Palmitos BSA-1 (MT 5:30-6:30 pm)

6/30/2015 09:48:11 pm

1. Principle of Overload- this means that the body will adapt to the workload placed upon it. The more you do, the more you will be capable of doing. This is how all the fitness improvements occur when exercising and training. The amount of exercise needed depends on the individual’s current level of fitness, the person’s genetically determined capacity to adapt to training, his or her fitness goals, and the component being developed. A novice, for example, might experience fitness benefits from jogging a mile in 10 minutes, but this level of exercise would cause no physical adaptations in a trained distance runner. Beginners should start at the lower end of the fitness benefit zone. The amount of overload needed to maintain or improve a particular level of fitness for a particular fitness component is determined through four dimensions, represented by the acronym FITT: • Frequency — how often • Intensity — how hard • Time —how long (duration) • Type —mode of activity 2. Principle of Progression - to reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish. 3. Principle of Specificity - to develop a particular fitness component, you must perform exercises that are designed specifically for that component. This is the principle of specificity. this suggests that improvements in physical fitness are specific to the demands or characteristics imposed by the physical activity. A well-rounded exercise program includes exercises geared to each component of fitness, to different parts of the body, and to specific activities or sports. For example, weight training develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility. Specificity also applies to the skill-related fitness components—to improve at tennis, you must practice tennis—and to the different parts of the body—to develop stronger arms, you must exercise your arms. 4. Principle of Reversibility - Fitness is a reversible adaptation. The body adjusts to lower levels of physical activity the same way it adjusts to higher levels. This is the principle of reversibility. When a person stops exercising, up to 50% of fitness improvements are lost within 2 months. However, not all fitness levels reverse at the same rate. Strength fitness is very resilient, so a person can maintain strength fitness by doing resistance exercise as infrequently as once a week. On the other hand, cardiovascular and cellular fitness reverse themselves more quickly—sometimes within just a few days or weeks. If you must temporarily curtail your training, you can maintain your fitness improvements by keeping the intensity of your workouts constant while reducing their frequency or duration. 5. Principle of Diminishing Return - this suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness. The fitter individuals are, the less likely they are to improve further.

This is my final answer Sir Ted in which I corrected those mistyped words in my first answer. Thank you

Krizia Mae B. Bellas Beed Sped-1 (9:00-10:00 A.M THF)

6/30/2015 10:34:38 pm

1.The Principle Overload- is a basic sports training concept. It means that in order to improve, you must continually work harder. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. The Principle of Progression- is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. For example, doing a jog every morning. 3.The Principle of Specificity- states that training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. For example, to be a good cyclist, you must cycle. 4.The Principle of Reversiblity- means that a person will lose the beneficial effects of training when they stop working out. For example, doing exercise to keep your body healthy.

5.The Principle of Diminishing Return- explains how the significance of adaptation reduces with greater training duration at any given time. For example, doing exercise everyday and because of this, you will be physically and mentally fit.

BSTM - I Thf 8:00 - 9:00 a.m 1. THE PRINCIPLE OF OVERLOAD states that in order to keep making gains, you should perform daily activities or exercises in greater amounts or find ways to make it more difficult and challenging . its because when your body adapts to a given workload , it will not continue to adapt unless the workload will be increased. some examples here are : increasing the weight lifted , increasing the volume of work, change the exercises employed,modifying the order of exercises & altering the rest periods. 2. PRINCIPLE OF PROGRESSION says that there is an optimal level of overload that should be achieved and an optimal time frame for this overload to occur. if overload is increased too slowly improvements are unlikely to happen and if overload is increased too rapidly it will result in injury or muscle damage . exercising above the target zone can be very dangerous. example : a weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY is a principle that states, exercising a certain body part, component of the body, or particular skill primarily develops that part or skill. it also implies that to become better at a particular exercise , you must perform that exercise or skill. for example if you want to be a competitive and effective runner then you must run. 4. REVERSIBILITY PRINCIPLE dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. for example you are an athlete an you have been training for a year and you have a week out of training then it will actually gain weeks again to go back to your original stage of fitness.

5. PRINCIPLE OF DIMINISHING RETURN means that when you usually work out to the same routines ,your body is used at it . you should remember that at the first part of your training effects are largely happening but the closer you get to your maximum fitness level , the harder you must work to achieve smaller increases in your fitness level . example is when you are use to run 5 kmsin a day you should increase it like add more 5 kms. to make the exercise work.

VJ Marlo K. Concha BSA - 1 ThF (9:00 - 10:00 am)

6/30/2015 10:58:09 pm

1. The Principle of Overload states that you have to perform physical activities in more intensity, longer duration and increased frequency. In other words, you have to do more than your standards. For example; increasing the weight of dumbbells, running more, and daily jogging (with increased distance). 2. The Principle of Progression. It states that for continual adaptation overload must be progressive, that is the dose of exercise must increase. Meaning, doing Overloaded physical activities often will make the overloaded physical activities seem normal and you’ll increase the intensity, duration and frequency for new progression. For example; Mary made some great gains initially when she started lifting weights. She’s complaining now that weight training doesn’t work. So she raised the weight of the bars to continue improving. 3. The Principle of Specificity states that the training stimulus must be specific to the client’s desired outcomes. Meaning training must be specific to an individual’s goals. For example; if you want to improve your endurance, then your training stimulus should be running or jogging. 4. The Principle of Reversibility states that you’re body revert back to its pre-trained state if you stopped or took a break from your regular workouts. However, the detraining effects will be reversed when training is resumed. For example; Jack is a person who runs daily and is part of a track team. He took a break from running for 2 weeks because of his leg injury. When he got back to his feet and started running, he was slow compared to his other teammates. He kept on running until he finally caught up with his teammates. 5. The Principle of Diminishing Return states that as you get better and better, you’ll receive little to no benefits when you practice more. Basically, you’ll only receive a little benefit when doing training because you’re almost at your limits. In game terms, it’s your max points (maybe). For example; when you lift weights, you always have to change the weight in order to improve. If you’re just a beginner, it’s easy to find your improvements. But as you get better, you’ll notice that you’ll gain so little every time you lift weights.

Kurt Karl C. Guiñes BSIT - 1 ThF (1:00 - 2:00 pm)

7/1/2015 12:11:58 am

1. The Priciple of Overload - this states that the training principle that places increasing amounts of stress on the body causes adaptations that improve fitness. This means the work load of your exercise session exceeds the normal demands you place on your body. (ex. If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved.) 2. The Principle of Progression - implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. (ex. the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression.) 3. The Principle of Specificity - is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.he Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. (ex. basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility.) 4. The Principle of Reversibility - dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. (ex. an athlete stops from training for how many weeks. His performance will decline. 5. The Principle of Diminishing Return - suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential (ex. an athlete reached his ultimate level of fitness, he is less likely to improve further.)

Darlene Thea T. Mantabute BSA-1 (9:00-10:00) ThF

7/1/2015 12:16:43 am

1.Principle of Overload-states that you must perform physical activity in greater than normal amount (overload) to get an improvement in physical fitness or health benefits. Ex.For the intensity-weight lifting from light weights to heavy weights;for the duration-doing it within 10-30 mins. and for the frequency-doing it at least 2 times a week. 2.Principle of Progression-is like the second step or follow-up step of the principle of overload.It is the time of the performer to be tolerant whether to increase or maintain the overload. Ex.The performer decided to increase the weight and frequency of his/her weight lifting. 3.Principle of Specificity-it is a result of the overload principle that indicates a need for a specific type of exercise to improve each fitness component or fitness of a specific part of the body. Ex.Weight lifting for the improvement of posture and appearance. 4.Principle of Reversibility- it indicates that disuse or inactivity results in loss of benefits achieved. If you stop the activity or exercise that you are doing because you thought that you achieved a healthy body, you are wrong, it will only lead you back to your original form. Ex.After a year of weight lifting you stop because you thought that you already get the benefit you want. 5.Principle of diminishing return- this states that as you get fitter and fitter it would be hard for you to get big benefits for each activity you perform.

Ex.If you're already in a healthy body after the exercises you've done, you must continue doing even if it is hard in order to maintain your healthy body.

RIGODON, ANTON LORENZ L., BS-PSYCHE I. MT-9:30-10:30

7/1/2015 01:34:41 pm

A. Principle of Overload- this means that if an athlete or a health buff wants to have a visible result from his physical activity he/she must perform those activities with intensity, duration and frequency greater than normal amounts or greater than the usual. EXAMPLE: My mother used to do planking for 30 seconds with 30 seconds interval in 4 repetitions 3 times a week. In order for her to achieve better results, she shifted to 60 seconds planking with 60 seconds interval, 6 repetitions 5 times a week. B. PRINCIPLE OF PROGRESSION- means that if a person reaches overload, time will come that his body will get used to that physical activity. Thus its about time to set a new overload and continues. EXAMPLE- My mother changed her planking routines every after one week once overload becomes normal already so that better results will continue. C. PRINCIPLE OF SPECIFICITY- means that an exercise should be specific in order to achieve specific result for a specific part of the body. EXAMPLE: In a workout program, every week has a specific part as target.Like Zumba, one routine is for abs, another routine for arms and legs toning and another routine for cardio. Routines should not be mixed so that result will be achieved. D. PRINCIPLE OF REVERSIBILITY- after attaining overload, one should continue to perform physical activity to keep fit. It does not mean that once you reached overload, you should stop. Physical fitness if life long. As long as you live, physical activity continues. EXAMPLE: My mother stopped planking because she felt her target was reached. But later on, her usual body size returned to the condition before she performed planking. So she decided not to stop planking and make it her routine. E. PRINCIPLE OF DIMINISHING RETURN- means that whenever the time comes that results are already observed, you will notice that even if you continue to perform physical activities, result will no longer be that visible. Maybe because you have reached your target. All you have to do is maintain.

EXAMPLE: A friend of my mom told her that she noticed that for the length of time she do zumba, she noticed that results are slower than that when she was still starting. Her weight loss during the first two months was drastic. Months after, her weight loss becomes slow and thus she decided to keep on doing zumba to maintain what she had achieved.

Glicelle Cagampang BSN-IB(MT 10:30-11:30 AM)

7/1/2015 02:06:39 pm

1.The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). For example, to be a good cyclist, you must cycle. 4.Any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. For example, during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play. 5.The Principle of Diminishing Return implies that when it comes to fitness, you "use it or lose it." This simply explains why we our lose fitness when we stop exercising.

For example, you are doing exercise everyday and because of this, you will be more physically and mentally fit.

1. PRINCIPLE OF OVERLOAD- is a basic sports fitness training concept. It means that inorder to improve, athletes must continually work harder as their bodies adjust to existing workouts. Overloading also plays a role in skill learning. Example: In football, a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercise until his goal was achieved. 2.PRINCIPLE OF PROGRESSION-progressive resistance is the key to any well designed program. This means that as your muscles adapt to a given exercise, you need to gradually increase the resistance or the repetitions to promote further gains. Example:Continue doing work outs and exercises to promote good fitness. 3.PRINCIPLE OF SPECIFICITY-is an important principle in strength training, where the exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event. Example: Doing curl-ups for Abs formation and Lifting dumb bells for the bicep's improvement. 4.PRINCIPLE OF REVERSIBILITY-dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, if you don't use it, you lose it. Example:In cycling and swimming. Overtime, strength, endurance, and flexibility are lost, but, athletes remember how to execute sports skills and strategies. 5.PRINCIPLE OF DIMINISHING RETURN-indicating that the more benefits you gain as a result of activity, the harder additional benefits are to achieve. It indicates that as you get fitter and fitter, you may not get as big a benefit for each additional amount of activity that you perform.

Example: Even if you already engage in physical fitness before,just continue it to maintain the well-formed body and maintain the healthy and physically fit body.If what you put in,then,you will also get a gain from what you did.

1.Principle of Overload- a basic principle that specifies that you must perform physical activity in greater than the normal amount to get an improvement in physical fitness. Ex. increasing the weight lifted increasing the volume of work changing the exercise employed modifying the order of the exercises altering the rest periods 2.Principle of Progression-enables the body to slowly adapt to the overload thus making the overload normal. Ex.Brisk walking frequently until it progresses to jogging everyday. 3.Principle of Specificity-a corollary of the overload principle hat indicates a need for a specific type of exercise to improve each fitness component. Ex.Performing curl-ups for abs development and lifting dumbbells for biceps. 4.Principle of Reversibility-indicates that disuse or inactivity results in loss of benefits achieved as a result of overload. Ex.Exercising everyday and stop after achieving the desire body. 5.Principle of Diminishing Return-indicating that the more benefit you gain as a result of activity the harder the additional benefit are to achieve.

Ex.After getting the desire body and benefits of being physically fit,an individual should not cease exercising instead he should discover new ways for holistic improvement and development.

ANALOU LUPIO BSED1(5:30-6:30 PM )MT

7/1/2015 03:01:00 pm

1.) Principle of Overload is necessary in order to develop fitness in all exercise-related fitness components: cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. According to the principle of overload, a person must work (load) the body in a higher manner than normal in order to improve fitness. For example: lifting heavy weights like barbell exercises. 2.) Principle of Progression as a person’s fitness level improves, he or she will need to make adjustments to the exercise program if continued improvements are desired. That is, what used to be overload may no longer be sufficient. For example :The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.) Principle of Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. For example : swimming 4.) Principle of Reversibility dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. For example : arm push- up,knee push-up. 5.)Principle of diminishing return benefits that beyond a certain point fail to increase in proportion to extended efforts. For example: You are doing exercise everyday and because of you will be more physically fit and mental.

Carrie Mitch G. Yu BSA I (ThF 9:00-10:00 AM)

7/1/2015 03:08:44 pm

1. Principle of Overload. For a development in your physical fitness to happen, you must not settle for normal amounts while doing your exercises. You should amplify the intensity, duration, and frequency of the particular exercise that you’re going to perform. For example – to improve your stamina, instead of jogging once a week for 20 minutes, jog thrice a week for an hour per session or so. You could also increase the distance covered while you’re jogging. 2. Principle of Progression. While doing your exercises, it’s not really necessary to increase the overload very soon, because it can stress your muscles. You should have discernment whether to intensify or maintain your load. For instance, when you realize that you can already carry out greater loads in your exercises, then that’s the time that you should shift the amount of your overload that you’re currently using. When you typically lift a 5-kilo dumbbell for a week, alter to a 10-kilo dumbbell for the next week in order to have a progress. 3. Principle of Specificity. If you want to develop a specific part of your body, you should do a particular exercise intended for it. You don’t do sprint if you want to enhance your abdominal muscles. Instead, you execute curl-ups. Before performing an exercise, know first what kind of exercise that fits for the development of your body. 4. Principle of Reversibility. This principle is a consequence of that in the Principle of Overload. Principle of Reversibility states that if you become idle for a long time, after doing an overload, your body will deteriorate and will go back to its normal form. Like this situation – when you’ve been weight lifting and you notice a big improvement in your body, you decide to stop doing some exercises because you think that the ‘new form’ of your body is enough, with a mindset that your figure will last eternally. That’s an enormous misconception. Chances are, you’ll lose not just your figure, but also your health benefits. 5. Principle of Diminishing Return. Resulting from specific exercises that you perform frequently, your body gets used to those specific activities. The tendency is that the benefits will lessen as you continue to do those particular exercises. The best thing to do is to increase the loads of the workouts you’re doing, because every little gain counts. For example – before, you lift a 4-kilo dumbbell, and this made a big help in the improvement of your biceps and triceps. Now that your muscles have improved, a 4-kilo dumbbell is not of a great help anymore. It’s better to increase the weight of the dumbbell you’re going to use if you want to gain more benefits.

Edniel Joy S. Piquero P.E -1 ThF 6:30-7:30

7/1/2015 04:28:24 pm

1. Principle of overload is a principle is a principle wherein you go for a batter or extreme exercise that benefit all parts of your body. Example for this is zumba and work out. Because your muscles and all parts of your body is moving and used. All of the parts of your body can benefit. 2. Principle of Progression. A principle that do exercises that is progressing your body. An exercise that is continuing a series of exercise. One example for this is lifting. If you commonly lift a barbel that weights 5kilos you improve it by lifting heavier barbel like lifting 10 kilos. 3. Principle of Specificity is specifying the part of your body that you want to improve. Example is doing curl ups to improve your abdominal muscle or if you want to form your abdomen. 4. Principle if reversibility is a principle that able to be stopped and not causing permanent damage or changes that can affect your body improvements. Just like you stop lifting barbels because you think that your improvements were in enough. But the real thing is if you stop doing your regular exercise, your health benefits will be lost and your body form will be affected.

5. Principle of Diminishing Return is a principle that a benefits beyond a certain point fail to increase in proportion to extend efforts. Example is if you you commonly do 50 push ups to improve your biceps and you still doing the same number then it cant improve anymore because the duration is still the same. In order to improve your biceps you must do push ups that is greater from you commonly do so that you can gain more benefits.

Kimberly Asa BSHRM 1 (5:30-6:30 PM)MT

7/1/2015 06:28:15 pm

1.PRINCIPLE OF OVERLOAD You must make another workload/exercises in order to increase the muscles because if the body adapt to the exercises he/she will must increase the workload. Ex. increase the weight lift,increase the volume of work,modify the order of the exercise. 2.PRINCIPLE OF PROGRESSION A principle that do exercises that is progressing your body.An exercise that is continuing a series of exercise. Ex. a weekend athlete who exercise vigorously only on weekend does not exercise often enough,and so violates the principle of progression. 3.PRINCIPLE OF SPECIFICITY It means that you use a kind of exercise in which on the target part of the body that you want to develop or improve. Ex.curl ups- to have an abdominal strength and flat belly 4.PRINCIPLE OF REVERSIBILITY States that athletes lose the effects of training after they stop working out;however, the training effects can be reversed when training is resumed.Performance and physical adaptations can determines if training stops. Ex.a rugby player may have to stop training for a while due to injury. 5.PRINCIPLE OF DIMINISHING RETURN It is the result of the overload/exercise you were doing. Ex. you gain the fit body that you want.

Principles of Exercise\Physical activity: 1. Overload is necessary in order to develop fitness in all exercise-related fitness components: cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. According to the principle of overload, a person must work (load) the body in a higher manner than normal in order to improve fitness. For improved cardiorespiratory endurance via walking. for example, this means walking faster or farther or more times a week than usual. Muscular strength and muscular endurance overload means contracting the body’s muscles for a longer period of time, or more frequently during the week, or adding weight to the number of repetitions performed. Flexibility improvements require stretching more often or holding individual stretches for longer periods of time, or stretching beyond the usual point of flexion or extension. 2. The principle of Progression - means As a person’s fitness level improves, he or she will need to make adjustments to the exercise program if continued improvements are desired. That is, what used to be overload may no longer be sufficient. Frequency, intensity or amount of time (“FIT Principle”) dedicated toward the individual’s exercise program may need to be changed for continued fitness enhancement. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. The principle of specificity means only those body parts, muscles or systems involved in a workout will be the ones to experience training. For example, weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges—activities associated with lower body strength. Similarly, if a person swims four times a week to improve fitness, he or she will experience gains in cardiorespiratory (aerobic) endurance, but will not necessarily experience great flexibility benefits, needed to improve performance in yoga class. 4. Principle of reversibility - The Reversibility Principle states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, While rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training. For example. you have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5. Principle of diminishing return - When you consistently work out to the same routine, your body becomes inured to it. (24 Hour Fitness refers to this as a "plateau.") You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up. For example, as a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

1.PRINCIPLE OF OVERLOAD- states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. Ex. increasing the weight lifted increasing the volume of work changing the exercise employed modifying the order of the exercises altering the rest periods 2. Principle of Progression. A principle that do exercises that is progressing your body. An exercise that is continuing a series of exercise. Example:Continue doing work outs and exercises to promote good fitness. 3.The Principle of Specificity states that the training stimulus must be specific to the client’s desired outcomes. Meaning training must be specific to an individual’s goals Examples:Swimmer must be a swimmer so it means that you should practice more in order to improved it. 4. Principle of Reversibility- it means that having a long time of rest can affect your body and your lifestyle. Some people say that when they already achieved the perfect body they want, they will just stop exercising. If you will not exercise or doing physical activities for a long period of time, your body will go back to its normal size and shape. Example: You have been training for a year and you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness. 5.Principle of Diminishing . It indicates that more benefits that you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter and fitter you may not get as big a benefit for each additional amount of activity you perform

EX.When you have 50 meters sprints daily,your speed will improve your breathing is not harsh even though your tired.Also that you will have well developed legs.

Jaydawn Faye Evasco, BS PSYCH 1 (9:30-10:30am, MT)

7/1/2015 08:35:55 pm

1. Principle of Overload tells us that that in order to improve, we must work harder consistently while our bodies adjust to existing workouts. Thus, increasing strength requires lifting progressively heavier weight loads. Example: Heavier weight lifts 2. Principle of Progression states that we should start slowly and learn the proper techniques involved in progressive resistance training to reduce injuries. It prevents extreme soreness for beginners. It also supports the structures of your muscles to adapt to the overload placed on them during training. Example: Daily jogging 3. Principle of Specificity states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill. Example: A runner should run to improve running performance 4. Principle of reversibility states that if you discontinue application of a particular exercise, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. Example: You have been running daily for 200m. You stopped for a week. It would probably take you a few more days to be used to it again. 5. Principle of diminishing return- you work harder and harder and train more and more, but get less and less back for each workout you put in. Humans have genetic upper-limits of muscular growth. If you fail to train as intensely, briefly, and infrequently as your body requires to reach this upper limit, you will never be anywhere near it.

Example: Daily exercise increases the possibility of becoming more physically fit.

Jellianne Mantuerto (10:30-11:30am) MT

7/1/2015 08:51:15 pm

Principle of overload- States that in order to get an improvement in physical fitness or health benefits. one must makes his way of exercising more difficult. in order that the body will adapt to that kind of stimulus. and once the body has adapted then a different stimulus is required to continue the change. examples are increasing the weight lifted and volume of work. Principles of progression- Implies that in exercise training one must starts slowly and gradually increase the amount of exercise and keep overloading. example, when a person exercise vigorously in just a week then his not starting at a lowest kind of exercise. then he was violating the principle of progression. Principle of specificity- It states that if you want to become better at a particular skill or exercise. you must do exercise in a certain or specific type of exercise. example, if you want to be a runner then you must do running as exercise. Principle of reversibility- Its states that if one's person stops working out then he may lose the beneficial effects of training. for example, if an athlete stops training for a month. Then his original state of fitness will not the same.

Principle of diminishing returns- It states that if you already gain a lot in your first activity then it is harder for you to have an additional benefits. Thus, if you are already fit your benefits is not so big. Example, if you are in a big size then you do exercise then you can get a big benefit because you can lose weight. While if you are already fit your additional benefits are less because your physically fit already.

Geneva Sedurifa BSBAMkgtMgt 1 9:00-10:00 ThF

7/1/2015 08:54:30 pm

The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. It will not continue to adapt unless the workload is increased somehow. Ex. In your current workout your exercise may order look like this: bench press, incline press, dumbell flies. Now let's change the order of exercise so that the new workout lools like this: dumbell flies, incline press, bench press. The result of this change is that you will be able to lift more weight on the dumblell flies and incline press, because they are performed while you are fresher. Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Ex. If you are 30 yers old and you are started training when you were 20, your trainiing age is 10 years and that makes you advanced trainee. It has a major impact how quickly you progress and hiw frequently you'll need your program. Principle of Specifity means only those body parts, muscles or systems involved in a workout will be the ones to experience training. Ex. Weight training the upper body will lead to improvement s in arm, shoulder and back strength, but will probably not allow improvements in the body's ability to perform squats or lunges-activities associated with lower body strength. Principle of Reversibility states that light will follow exactly the same path if its direction of travel is reversed. Ex. Your strength diminishes, you become less aerobicallyfit, your flexibilty decreases, etc. Principle Diminishing Return this is a concept that is well known by most strenght and conditioning coaches, fitness professionals and human performance specialists. Your bidy is constantly adapting itself in regards to the stress or lack of stress that it encounters on a daily basis.

Ex. When you experience stressors of any kind, your body tries ro adapt to make you readyto handle the same challenge with less effort and energy expenditure.

Shantell Viktoria T. Torralba BSN-1 (10:30-11:30 AM) MT

7/1/2015 09:41:50 pm

1.Principle of Overload means that in order to keep making gains from an exercise program,you must find some way to make it more difficult. Our bodies adapt to exercise.It will adapt to the stimulus. Heavier weights or increasing the volume of work will force your muscles,connective tissue,bone,and nervous systems to adapt. We also modify the amount of rest.Once the body has adapted then different stimulus is required to continue the change. Ex: Cycling for 45 mins.instead of 30 mins. 2.The Principle of Progression means that to improve their fitness levels,they must continually increase the physical demands to reach an optimum level of overload. So it's like,a personal training program.There is an optimum level and time frame for this overload to occur.It should not be increased too slowly or improvement is unlikely.No matter how perfect the workout is,muscle will not be built,strength will not be gained,and performance will not improve.Unless you show your body that these are things that absolutely NEED to happen in order for it to survive. Ex. You can lift 50 lbs on some exercises for 3 sets on 8 reps,but still not gain any new muscle or strength,because there's no progression.But if you lift 50 lbs for 3 sets of 9 reps,then a reason would finally exist because you increased the tension. 3.In the Principle of Specifity,what you do should be relevant and appropriate to your desired outcome.Training starts from general(beginning) as the program progresses.To become better at a particular exercise or skill,you must perform that exercise on skills.They should embark on a program which encourages the general fitness capacities but emphasizes the development of specific fitness attributes and skills. Ex.Performing heavy bicep curls causes the biceps to get stronger and larger without affecting any other parts of the body. 4.In the Principle of Reversibility,the person loses the beneficial effects of training when they stop working out.Also,detraining effects can be reversed when a person resume training.In short,if you don't use it,you lose it.Rest periods are necessary for recovery,extended rest intervals reduce physical fitness.The length of the detraining period and the taining status of the person dictate how much performance in list. Ex.You have been training for a year then you have a eek out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5.In the Principle of Diminishing Returns,when you consistently work out to the same routine,your body becomes injured to it.The added benefit of doing something or adding an output decreases.There's still benefits,it's just that the benefit is less that it was before.Wherever there is scarcity,it's important to know at what point the benefit of an input,effort,activity,etc. Ex.If you wish to develop some toned muscle and burn fat,doing 14 sets of weight lifting per muscle isn't as beneficial as 4 sets and then dedicating remaining energy to cardio.

Carlos Requillo Jr. BSA-1 8:00-9:00 AM THF

7/1/2015 10:00:45 pm

1.Principle of Overload-it means that you need to exercise or perform any activities that is greater than normal amounts in order to gain more benefits in physical fitness.Example:if a football players goal is to improve upper body strength,he would continue to increase training weight loads in upper body exercises until his goal was achieve. 2.Principle of Progression-we should increase or maintain the optimal level of overload that you want to achieved in order to your body to adopt slowly the overload.Example:lifting. 3.Principle of Specificity-you have to indicate for a specific type of exercise that would really fit and improve the specific part of the body.Example:performing squats. 4.Principle of Reversibility-means that if the athlete stop working out he/she may lose the effects of the training.Example:if you stop work out you have to work out again to get back your original stage of fitness.

5.Principle of Diminishing Return-the more you aim a specific goal the more benefits you gain.Example:exercising everyday.

Gerlie Mae Ratunil BS Psych 1 (1:00-2:00 ThF)

7/1/2015 10:50:00 pm

1. Principle of Overload - you go for an extreme exercise that benefit all parts of your body. The more work we do, the more we will be capable of doing over time. ex: running and jogging. 2. Principle of Progression - when we exercise everyday, we can make it into our habit, it won't make us easily tired. ex. doing exercise every morning, yoga 3. Principle of Specificity - those body parts and systems will be involved in the said training. We must be consistent. ex. a 100m sprinter 4. Principle of Reversibility - reversible adaptation. The person will lose the beneficial effects of training when they stop working out. ex. When we do exercise to keep our body healthy. 5. Principle of Diminishing Return - explains how the significance of adaptation reduces with greater training duration at any given time.

ex. Doing exercise so that we will be physically and mentally fit.

Jaylou A. Barbarona BSA-I 1:00-2:00 PM ThF

7/1/2015 10:53:36 pm

THE PRINCIPLE OF OVERLOAD states that a greater than normal stress or load on the body is required for training adaptation. To gain endurance, muscles must work for a longer period of time than it's used to. example: if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. PRINCIPLE OF PROGRESSION- implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely.The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and can not) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. example: everyday running or jogging instead of just thrice a week to have the best progress. PRINCIPLE OF SPECIFICITY- is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). example: For example, a football player should perform strength and power lifts, and a marathon runner should perform exercises that build muscular endurance. A football player may perform power cleans, snatches and sled pushes to mimic blocking and tackling, and a runner performs dozens of repetitions of body-weight squats to build endurance in the quadriceps. PRINCIPLE OF REVERSIBILITY – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. example: you stopped training or doing some regular exercises and stretching and thus led you to decrease of flexibility. PRINCIPLE OF DIMINISHING RETURN- It implies that more benefits that you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter you may not get as big a benefit for each additional amount of activity you perform.

example: having the fitness of your body that you desire or want.

PRINCIPLE OF OVERLOAD The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. EXAMPLE: A fat lady wants to have a fit and healthy body so she started an overload exercise step by step to achieve the body that everyone desired to be. PRINCIPLE OF PROGRESSION The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. EXAMPLE: An obese guy had his overload workout. In order for him to be fit as his goal, an optimal level and optimal time guided him in his workout sessions. PRINCIPLE OF SPECIFICITY Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. EXAMPLE:A football player should perform strength and power lifts, and a marathon runner should perform exercises that build muscular endurance. PRINCIPLE OF REVERSIBILITY Any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. EXAMPLE: An obese woman already had her workout overload sessions and gained development but abruptly stopped. She will be in her pertaining condition again if she will not decide to resume. PRINCIPLE OF DIMINISHING RETURN Diminishing returns means that after some point, each additional unit of input will yield an increasingly smaller output/result with all other factors remaining constant. EXAMPLE: A woman consistently work out to the same routine and, her body becomes inured to it. She can keep doing the same thing, but the results will taper off and eventually her progress will stop. To keep developing, she changed it up.

rio jay masbang ACT-1 6:30-7:30

7/1/2015 11:40:11 pm

PRINCIPLE OF OVER LOAD-state that the we need to perform mo and greater exercise than our normal exercise to get more healt benefets and improve and to make our self more physicaly fit. ex. a chuby man want to be physicaly fit he most do greater exercise so that he can achive his goal to be physicaly fit PRINCIPLE OF PROGRESSION- is a self training or self to slowly adapt the body to overload exersise and to privent rapidly injury ex. slowly exercise to overload exercise PRINCIPLE SPECIFICITY- is the thing that most spicify training thatr approprate to you do in the gym ex. badmenton player he should do strength exewrcise . Principle of reversibility – a corollary of the overload principle that indicates that disuse or inactivity results in loss of benefits achieved as a result of overload. Is basically the overload principle in reverse. It is an important principle because some people have the mistaken impression that if they achieve a health or fitness benefit, it will last forever. ex, an faty woman gain his dream body because of overload exercise 5. Principle of diminishing return-indicating that the more benefits you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter and fitter you may not get as big a benefit for each additional amount of activity that you perform.

ex.a woman gain his dream fit.

GENZ JOSETTE R. BERNALDEZ BSCE-1 (6:30-7:30 PM)ThF

7/1/2015 11:53:32 pm

1.The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to duration and volume of training, as well. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.he Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. 4.Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. For example, during this stage, a child understands that a favorite ball that deflates is not gone but can be filled with air again and put back into play.. 5.Principle of diminishing returns- It states that if you already gain a lot in your first activity then it is harder for you to have an additional benefits. Thus, if you are already fit your benefits is not so big. Example, if you are in a big size then you do exercise then you can get a big benefit because you can lose weight. While if you are already fit your additional benefits are less because your physically fit already....

Jerah Mae D. Tangan BEED-GCC1 9:00-10:00 AM ThF

7/2/2015 12:21:41 am

The most basic of all strength-training principles is the OVERLOAD PRINCIPLE. Simply stated, this principle tells us that our bodies will adapt to whatever rigors we place on them. In other words, the more work you do, the more you will be capable of doing over time. With strength training, you can elicit an overload response by pushing harder during workouts. Increasing loads, increasing volumes, or even decreasing rest periods can accomplish this overload. There are no shortcuts here; the bottom line is that you need to push your body harder over time if you want to see improvements. The overload principle is not just specific to strength training; it can be applied to any physical training from flexibility to cardiovascular exercise. You'll see me stress this principle throughout this training program as it will be the key component to reaching your training goals PROGRESSION is an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training (PRT) are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. As the saying goes, "Anything worth doing is worth doing right." So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. SPECIFICITY is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome*. Training must go from general (at the beginning) to specific (as the program progresses). For example, a typical NHL player will begin the off-season correcting any injuries or general movement issues from the previous season of wear and tear. By the end of the summer, that player will be skating again and working primarily on speed and power improvements that are very specific to skating and playing hockey. *Specificity* also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To become a good cyclist, you must get on your bike a lot. The point to take away is that a runner should train by running and a swimmer should train by swimming. REVERSIBILITY – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. DIMINISHING RETURNS:

When you consistently work out to the same routine, your body becomes inured to it. (24 Hour Fitness refers to this as a "plateau.") You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up. :-)

Below are the five (5) Principles of Exercise/ Physical activity, and my own explanation about the said principles: 1. Principle of Overload - It is the most basic of all strength-training principles.This principle tells us that our bodies will adapt to whatever rigors we place on them. In other words, the more work you do, the more you will be capable of doing over time. With strength training, you can elicit an overload response by pushing harder during workouts. Increasing loads, increasing volumes, or even decreasing rest periods can accomplish this overload. There are no shortcuts here; the bottom line is that you need to push your body harder over time if you want to see improvements. The overload principle is not just specific to strength training; it can be applied to any physical training from flexibility to cardiovascular exercise. You'll see me stress this principle throughout this training program as it will be the key component to reaching your training goals.It is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as their bodies adjust to existing workouts. Overloading also plays a role in skill learning Examples: lifting weights, doing push-ups and sit-ups 2. Principle of Progression- Progression is an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training (PRT) are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. As the saying goes, "Anything worth doing is worth doing right." So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. Example: A basketball varsity player is doing his workouts almost everyday, and then he stops doing it for 1 week, so simply, he violates the principle of progression. 3. Principle of Specificity- Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses).Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill.It is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Example: To become a good cyclist,you must cycle, or you must get on your bike a lot, or simply, you must have a heavy training on your bike a lot. 4. Principle of Reversibility- The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it.While rest periods are necessary for recovery, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pre-training condition. The length of the detraining period and the training status of the athlete dictate how much performance is lost. Example: You have been training for a year, and you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5. Principle of diminishing return - The principle of diminishing return suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness. Example: The fitter individuals are, the less likely they are to improve further.

Danica E. Divina BEED-GCC I 1:00-2:00 PM ThF

7/2/2015 12:49:18 am

Principles of Physical Activity 1. Principle of Overload - represents the most important and misunderstood principle of physical training. It states that our bodies will adapt to whatever rigors we place on them. In other words, the more work we do, the more we will be capable of doing over time. It is necessary in order to develop fitness in all exercise - related fitness components : cardio respiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. This principle states that a person must work (load) the body in higher manner than normal in order to improve fitness. Example : A football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. Principle of Progression - states that as a person's fitness level improves, he or she will need to make adjustments to the exercise program if continued improvements are desired. It also makes us realize the need for proper rest and recovery. You should not train hard all the time, as you'll risk overtraining and a decrease in fitness. Example : Walking 10 minutes per mile or walking uphill with resistance. 3. Principle of Specificity - states that training adaptations obtained from an exercise program are specific to the exercise performed and muscles used. In other words, make sure your overload strategy promotes intended fitness results. Strength training comprises three different fitness goals - - improved muscular endurance, size or strength. Each goal, requires special training guidelines, or, specificity, along with application of overload. Example : A basketball fitness training should include some distance work with intermittent speed and agility training. 4. Principle of Reversibility - states that athletes lose the effects of training after they stop working out ; however, the detraining effects can be reversed when training is resumed. In short, while rest periods are necessary for physical recovery, extended intervals of resting will actually cause actual reduce physical fitness. Example : Doing push-ups. 5. Principle of Diminishing - states how the magnitude of adaptation with greater training volumes at any given time. It applies to our ability to make as great of gains as we once did in our exercise.

Example : Doing exercise everyday, through it you will be more physically and mentally fit.

Zilla May Ente BSED-English -1 ( 5:30-6:30 pm, MT )

7/2/2015 01:35:16 am

1.) Principle of Overload - it means that your exercise must be hard enough and burden than your usual/normal exercise so that a better result or improvement may attain in your physical fitness or health benefits. When you do your exercise, you must observe the intensity or how hard you do the exercise, the duration or how long you do the exercise and the frequency or how many times you do the exercise per week. EXAMPLE: Jogging for how many times and rounds in the Sports Complex consecutively in one week. 2.) Principle of Progression - it means that if you already adopt your overload exercise, it is already easier for you to do and you feel the overload exercise normal. Once this is accomplish, you may increase your exercise slowly toward a new overload. EXAMPLE: Lifting 10 lbs. of dumbbell once a week to 20 lbs. of dumbbell thrice a week. 3.) Principle of Specificity - it means that a particular exercise must need to do in a particular part of the body. EXAMPLE: Doing the cable crunch exercises your abdominal. 4.) Principle of Reversibilty - it means that when you stop doing your workout, the beneficial effect of training loses. But if you go back again to your workout, the beneficial effect can be regained again slowly. EXAMPLE: You stop working out, you became fat again slowly and slowly 5.) Principle of Diminishing Return - this principle means that ehen you only remain that exercise constant, their would be changes but not as you expected. Their would be only little changes. But if you don't let that exercise be always comstant and you perform more exercises, their would be a bigger changes would occur and you will become fitter and fitter and your goal will be success. EXAMPLE:

She changed her exercise and added more physical activities.

Jezcille Joy Ayeng BSA-I ThF(9:00-10:00 am)

7/2/2015 02:21:05 am

The different Principles and their examples 1.Principle of Overload - states that in order to keep making gains from an exercise program, you must find some way to make it more difficult , and dictates your fitness outcomes regardless of fitness level or exercise goal. principle of overload is necessary in order to develop fitness in all exercise-related fitness components; cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. a person must work (load) the body in a higher manner than normal in order to improve fitness. a Greater demand intensity or duration continually placed on the body. For example ; * Walking faster or farther so that muscular strength and muscular endurance contracting the body’s muscles for a longer period of time . * Cycling for 45 minutes instead of 30. * running at 12 km/h. * walking to running. 2. Principle of progression - a person fitness will improves and their resistance , if he or she will need to make adjustments to the exercise program if continued improvements are desired. happens over time and may require some experimentation to find that perfect balance , and to improves her skill and performance . For example : Biking , swimming , running and barbell weighting . 3.Principle of Specificity – that exercising a certain body part , only those body parts muscles or systems involved in a workout will be the ones to experience training , and the developing training for sports . that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. Example : Basketball , perform squats , swimming . 4. Principle of reversibility -dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. 5. Principle of diminishing return –that our body is constantly adapting itself in regards to the stress or lack of stress that it encounters on a daily basis , and the most important in the principle of diminishing return is the weigt training

Ruvih Joy G. Tampos BSA 1 MT PE1 9:30-10:30

7/2/2015 12:02:39 pm

1. Principle of Overload- it states that you must do great activities or greater activities than you usually do. You must do it in order to improve your physical fitness. It must be in accordance to your duration, intensity and frequency. Ex: Walking Fast, Running Fast 2. Principle of Progression- it is realted to principle of overload. In this principle, you must consider your tolerance whether to maintain or increase the overload. Once you achieve this principle, your body will adopt the overload that makes it normal. Ex: Biking 3. Principle of Specificity- it indicates a need of a specific exercise to improve the different fitness components. Ex: Playing Volleyball, Basketball 4. PRINCIPLe of Reversibility- if you dont exercise, it will result loss benifits achieve as a result of overload. 5. Principle of Diminishing Return- our body is adapting itself regardong to lack of stress. If you get fitter and fitter, your activities that your performing, you can get less benefit because your body is get used to it.

Ex: Body Building

Jenecel Cepe BSBA-FM (ThF 9:00-10:00 am)

7/2/2015 12:14:54 pm

The different Principles and their examples 1. Principle of Overload- To achieve the greatest benefits from the exercise program, you should recognize the principle of overload. The said principle states that when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt, overtime, to overcome whatever demands are placed on it. Overload is gradual increase in the frequency, duration, or intensity of the physical activity that is a part of a training program. Example: If you are on a running program to improve cardio respiratory endurance, and you go out and run in 2 miles in 25 mins., the cardio respiratory system will be able to accommodate this distance and intensity very easily. 2. Principle of Progression- Progression is closely related to overload. Without overloading system, progression does not occur. Progression states that overload should be increased gradually during the course of a physical fitness program. Example: Working with your hands. You develop blisters. You are less able to work the next day. A day or more of recovery may be necessary before you are back to normal. 3. Principle of Specificity- A particular physiological system will respond and adapt overtime to whatever specific demands are placed upon it. Example: To develop flexibility in a specific joint, stretching exercises must be incorporated that progressively lengthen the musculotendinous structures that surround that joint. 4. Principle of Reversibility- A corollary of overload principle that indicates that disuse or inactivity results in loss of benefits achieved as a result of overload. Example: You have a ripped body cause you're a basketball player, but after a months you stop training, so in results, you lose it. 5. Principle of Diminishing return- A corollary of Overload principle indicating that the more benefits you gain as a result of activity, the harder additional benefits are to achieve.

Example: An inactive person has a low fitness while the person who did moderately activity and achieved a substantial improvement in fitness.

SHIERYL JOY A. NALUPA BSBA-FM (ThF 9:00-10:00 am)

7/2/2015 12:27:52 pm

1.Principle of Overload-is a basic principle of physical conditioning that states that in order to improve physical fitness,the body or specific muscles must be stressed.It indicates that doing "more than normal" is necessary if benefits are to occur.For example,for a skeletal muscle to increase in strength,the muscle must work against a heavier load than normal. intensity-refers to how hard the training is. duration-refers to the length of time the body is actually being overloaded. frequency-refers to the number of times that you work out. 2.Principle of Progression-Progression is important for motivation. It is a principle of training that dictates that overload should be increased gradually during the course of a physical fitness program.A simple example relates to working with your hands.If you have not done anything for a while and you do not too much work with your hands,you develop blister;weight training. 3.Principle of Specificity-To benefit from physical activity,you must overload specifically for that benefit.It is also important in designing your warm-up,work out and cool-down programs for specific activities.For example,to develop muscular strength in the upper arms,resistive exercises must be designed that overload the bicep and tricep muscles. 4.Principle of Reversibility-Is basically the overload principle in reverse. States that if you don't use it,you lose it.In other words,if you do not adhere to regular physical activity,any benefits attained will gradually rode away.For example,you have been training for a year,you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness,hence the reversibility factor.

5.Principle of diminishing return-Beginners may find that improvement in health,wellness,and fitness come more quickly than for those who already possess good health,wellness,and fitness.Improvement occur but not as much as when the person moved from inactivity to moderate activity.For example a farmer who owns a given acreage of land will find that a certain number of laborers will yield the maximum output per worker.If he should hire more workers the combination of land and labor would be less efficient because the proportional increase in the overall output would be less than the expansion of the labor force.

Wiljay Buaya - BSA1 (5:30-6:30 pm-MT)

7/2/2015 12:46:17 pm

PRINCIPLES OF EXERCISES 1.Principle of overload-Exercise should be overload the body for a positive adaption to cover.Ex. weigh lifting 2.Principle of progression-overload must be progressive so that the dose of exercise must increase.Ex. jogging every morning 3.Principle of specificity-this principle of exercise should be specific to the clients goals, needs, and capabilities so that they will be progressive in doing such activities.Ex. jogging or running in a maximum exercise of time in order to maintain his|her endurance 4.Principle of reversibility-if you don't use it you lose it cause this principle indicates that disuse or inactivity results in loss of benefits achieved as a result of overload.Ex. performing warm ups exercise. 5.Principle of diminishing return-indicating-it indicates that the more benefits you gain as a result of activity the harder additional benefits are to achieve.It indicates also that as you get fitter and fitter you may not get as big.Ex. performing daily stretching

Ima Excel Salabe BSA-1 (05: 30-06:30 PM MT)

7/2/2015 01:14:22 pm

*Principles of Exercise/Physical Activity 1. Principle of Overload- it states that in order to improve our health and physical fitness, we must ensure that the amount of work performed during exercise session exceeds the normal demands that we place on our body. Example: Increasing strength requires lifting progressively heavier weight loads. 2. Principle of Progression- it states that as the body adapts to the exercise program, we must gradually increase both the intensity and duration of our physical training routine to continue to adapt. Example: In attaining cardio-respiratory fitness, we must start from walking, then move to walk/run combinations and finally, to running. 3. Principle of Specificity- it states that we must exercise the precise area where we seek improvement. This principle explains that doing specific activities will build specific parts of our fitness. Example: If someone would like to become a better runner, he/she must have to implement a regular running as his/her exercise. 4.Principle of Reversibility- it dictates that we use the beneficial effects of certain training when we stop working out. Conversely, it also means that detraining effects can be reversed when we resume training. In short, “if we don’t use it, we lose it.” Example: Someone has been training for a year and then he/she had a week out of training so it would take roughly two weeks to get back to his/her original stage of fitness, hence the reversibility factor. 5. Principle of Diminishing Return- it explains how the magnitude of adaptation diminishes with greater training volumes or durations at any given time. It also applies to our ability to make as great of gains as we once did earlier in our exercise journey. Example: As a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Karen Pilayre BSIT-1 9:30-10:30MT

7/2/2015 02:04:45 pm

1.The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. Example: jogging every morning 2.Principle of Progression-Progression is important for motivation. It is a principle of training that dictates that overload should be increased gradually during the course of a physical fitness program.A simple example relates to working with your hands.If you have not done anything for a while and you do not too much work with your hands,you develop blister;weight training. 3.Principle of Specificity - states that training adaptations obtained from an exercise program are specific to the exercise performed and muscles used. In other words, make sure your overload strategy promotes intended fitness results. Strength training comprises three different fitness goals - - improved muscular endurance, size or strength. Each goal, requires special training guidelines, or, specificity, along with application of overload. Example : A basketball fitness training should include some distance work with intermittent speed and agility training. 4.Principle of Reversibility- if you don't exercise, it will result loss benefits achieve as a result of overload. 5.Principle of diminishing return-indicating that the more benefits you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter and fitter you may not get as big a benefit for each additional amount of activity that you perform.

ex.a woman gain his dream fit.

UGUIS, SHIELA JOYREN C. BSA-1 (9:30-10:30 MT)

7/2/2015 04:03:27 pm

1.Principle of Overload- states that in order to attain the improvement in physical fitness, one should increase his/her intensity, duration and frequency greater than his/her normal amounts. >Ex. In your first week, swim 100 meters then in another week, increase the swimming length by 50 meters. 2.Principle of Progression- one should be continuous with his/her exercise to adopt to the overload and making the overload normal. >Ex.In order to swim the 200m freestyle, you need to build your endurance to repeat it enough times to finish. 3.Principle of Specificity- states that a person should focus on a particular exercise he/she uses to improve fitness. >Ex.If you want to be a swimmer,you should focus more on Aerobic endurance. 4.Principle of Reversibility- states that one will lose the beneficial effects of exercise when he/she stop exercising. >Ex. You have been swimming for 400m daily and you stopped for how many weeks. It would take you days/week to gain back the ability of finishing 400m daily. 5.Principle of Diminishing Return-states that as you go along with your physical activity with heavier load, the more it's hard to accomplish the additional benefits.

>Ex. If you swim everyday, you get used to it but the improvement/benefits you gain everyday, will not be the same.

Lesty B. Delfino BSA-1 8:00-9:00 am ThF

7/2/2015 04:12:41 pm

1. Principle of Overload- a basic principle stating that a person should have to perform physical activity exceeding the normal amounts (overload) in order to get an improvement in physical fitness or health benefits. Ex. when a person do barbel lifting to improve his muscular endurance 2.Principle of Progression- a principle stating the decision of a person whether he wants to maintain or increase the overload, in this way the body can slowly adopt the overload that can make the overload normal. When it is achieved, progression now continue toward to a new overload. Ex. doing weigh lifting/barbell lifting, increasing the load 3. Principle of Specificity- a principle indicating the need of a specific type of exercise in order to improve one's fitness component. Ex. when a person needs to do jogging in order to improve his/her cardio-respiratory endurance 4. Principle of Reversibility- a principle indicating that inactivity may results to loss of benefits achieved by a person as a result of overload, basically the overload in reverse. Ex. When a person do push ups, then he gets a good outcome but he stop doing it then he loss the benefits he gets 5. Principle of Diminishing Return- a principle indicating that the more benefits you get when doing the activity the more additional benefits you need to achieve. Ex. Girl doing yoga.

KAREN MAE IBARRA BSED-1 (8:00-9:00ThF)

7/2/2015 04:16:42 pm

Principle of Physical Activity: OVER-LOAD - a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. Example: A football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. PROGRESSION - a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. SPECIFICITY - is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Example: Weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges—activities associated with lower body strength. REVERSIBILITY - is all about your fitness and how you can come back from an injury. Reversibility is the ability on the body to undo training. Example: You have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. DIMINISHING RETURN - state that we can be more fit when we do harder on our overload. Example: Suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness.

Example: A beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Michael Ybanez BSED-MATH 1 (1:00-2:00)

7/2/2015 04:22:19 pm

1.Principle of overload-it states that an individual performing his/her physical activity in his daily life greater than the normal amounts.This principle must be observed in order to get an improvement in physical fitness or benefits on health of every individual. This means that in order to improve, a person must continue to work harder as their bodies adjust to existing workouts. Example: Running and ice skating 2. Principle of Progression- This states the progress of an individuals body to slowly adopt to the overload, thus making his/her overload normal. A person will continue to progress once this principle will achieved first. Example: Jogging in every morning 3. Principle of Specificity- It states the specificity of an individual in his daily work that could fit to his energy in order to improve each of his fitness components. Example: Weight lifting of an adult person 4. Principle of Reversibility- This principle is basically reverse to that of overload principle. This indicates the disuse or inactivity results in loss of benefits that achieved as a result of overload principle. Example: Do cycling before having a swimming activity 5. Principle of Diminishing Return- This principle states the benefits return to an individual when exercising. This states that the more benefits you will gain as a result of activity the harder additional benefits to achieve.

Example: Do warm up exercise before doing an activity

Necris P. Tiedra BSED Math- I (1:00-2:00)

7/2/2015 04:33:31 pm

Principle of Overload- To improve our fitness we must increase our level of performance in terms of intensity, duration and frequency.
Example: When you are doing weight lifting and you want your weight to be reduced more then you have to do the exercise more difficult, longer and more frequent than you did before

Necris P. Tiedra BSED Math 1 ( 1:00-2:00)

7/2/2015 05:17:51 pm

Principle of Overload- It states that to improve our fitness we must increase our level of performance in terms of intensity, duration and frequency. To get more benefits we have to do more than what we have done before. Example: If you are doing weight lifting to lose more weight then you must perform it more difficult, more frequent and harder than before. Principle of Progression- This states that our body can slowly adopt to the overload and make it normal so to continue the progression we must do our exercise harder, we must perform greater. Example:In running you won.You join the higher level of competition,since you want to win you make another strategy and perform better to win the competition. Principle of Specificity- In this principle there is a specific exercise that will have to improve the specific part of our body. Example: You want to strengthen your abdominal muscle . You will do the curl ups to achieve your purpose. Principle of Reversibility- This principle is reverse to that of the overload. When we have achieved the benefit that we want and suddenly stopped doing physical activity , the benefit that we got will be taken back. Example: A girl wants to loss weight so she perform an activity to loss weight and then when she already got her goal she stopped doing the exercise. There is a great possibility that the girl will return to her original size. Principle of Diminishing Return- It indicates that the more benefits that you had achieved it is harder to achieve more or greater.It is hard to have additional benefits if you already have more benefits in doing exercise.

Example:You do exercise to have a 25 cm waistline. When you already have it you want to get slimmer and have a 21 cm waistline, performing same exercise and diet it is hard for you to achieve your purpose.

The principle of overload - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. Ex:if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. Principle of Progression -implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Ex:weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Specificity- is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Ex:one must use exercises which activate the pectorals; performing squats in this instance will be ineffective. Reversibility Principle - dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it Ex:. you have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. The Principle of Diminishing Return also applies to our ability to make as great of gains as we once did earlier in our exercise journey. Ex:, as a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Jade Claire Genabio BSA-1 MT 5:30-6:30pm

7/2/2015 07:23:36 pm

The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. ex. biceps barbell curl for 20 pounds at 8RM (8 repetitions maximum) The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. ex. the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. ex.Pre-pre to Intermediate Free Skating, The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. ex. The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. ex. cycling, swimming diminishing returns: When you consistently work out to the same routine, your body becomes inured to it. (24 Hour Fitness refers to this as a "plateau.") You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up.

ex.Going the gym 3 time a week but not seeming to get anywhere with weightloss.

Dango,Jeus Pascual U. BSN 1 MTW (10:30 - 9:30)

7/2/2015 07:32:04 pm

1.) Principle of Overload - states that by doing exercise beyond your limit in order to gain physical fitness or health benifits. It must be observed to its intensity,duration and frequency of the certain activity that person will do. Ex: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved 2.) Principle of Progression - It states that our individual bodies can slowly adopt to the overload and make it normal as time pass by, that's why you should do more harder to continue the progression. Ex: A man is striving to do 20 push up a day. 1 month later 20 push up is so much easy to him thats why he do 40 push up a day. 3.) Principle of Specificity - It states that you will do exercise to gain improvement to a specific part of the body. Ex: When an athlete trains, he or she repeatedly performs activities to prepare for the exact requirements of the sport. In time, the athlete's body becomes better able to meet the demands of the sport as it adapts to the training regimen. 4.) Principle of Reversibility - It states that when you stopped applying the principle of overload all the benefits that you gain from it will be taken back. Ex: When you do weight lifting and you stop you will get fatten up and loss all the benefits that you have gain. 5.) Principle of Deminishing Return - It states that the more benefits you get the harder the additional benefits will be achieved. Ex: You loss 3 kg and your present weight is 60 kg and your goal is to have 55 kg so you the exercise will be get harder so that you can achieve the 55 kg weight.

Jocelyn Buday BSN-1 [B] 10:30-11:30AM MT

7/2/2015 07:38:48 pm

Principles of exercise :) 1.) Principle of overload = in my own explanation about this principle is when you perform an exercise, when you always maintain the normal range then you add more, that is a principle of overload. this principle is when you must perform physical activity in greater than normal amounts to get an improvement of physical fitness or health benefits. example: when you do only one household chores everyday and when you do or when you add more chores ** principle of overload must be observed in accordance to the intensity,duration and frequency. 2.) Principle of progression =this enable the body to slowly adapt to the overload thus making the overload of normal.this explains that it is the performance tolerance whether to increase or maintain the overload; or they want to attain a progressive way of achieving the progression will continued. example: when you do an overload exercise then you slowly make the overload normal then you start again a progressive way of a new overload. it is like pause and continue exercise. 3.) principle of specificity =this principle explains that you must specify what kind of exercise you will work out in order to have an well improve fitness. this principle helps you to know the specificity you want in an exercise. example: Jane want to enhanced her abdominal muscle to be reflex so she use the partial curl ups as her exercise. 4.) Principle of reversibility =this principle explains that if you do such an overload exercise then there in no enhancement.some people they do an exercise without balanced on it; because other people have the mistaken impression that if they achieve a health or fitness benefit, it will last forever. if you want to maintain a healthy and physically fit person you should balanced and educate your body what are done or not. example: Chester always do an overload exercise everyday after 2 months he observed himself that there is no improvement. 5.) Principle of diminishing return =in economics the definition of diminishing return is used to refer to a point at which the level of profits or benefits gained is less than the amount of money or energy invested but in P.E it explains that the more benefits you gain as a result of activity the harder additional benefits is to achieved. if you do an activity that your goal of fitness is achieve and you want to do more; it is hard to achieve again to add more fitness in yourself. as you're always do an exercise but the additional benefit is not enough. exercise: Jaden is a physically fit man he is always doing an regular exercise but he observed himself that the more the activity he is doing the smaller the benefit.

1.Principle of Overload means that in order to keep making gains from an exercise, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased. Example if a softball player's goal is to improve upper body strength, she would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.Principle of Progression means that we also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not or cannot train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. Example: A person who exercises vigorously only on weekends does not exercise often enough. 3.Principle of Specificity tells us that we must be consistent on our main goal, of making certain parts of our body fit. Thus, we must do the appropriate type of exercise for the corresponding part of our body. Example, you wanted to have abs, thus you must do exercises that will develop your abs, no more other exercise, to be specific and to have effective results. 4.Principle of Reversibilty means that a person will lose the beneficial effects of training when they stop working out or performance reduction of a person. Example: If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities. 5.Principle of Diminishing Return means that improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. Example: A person trying to lose his/her body mass.

Stella June Apale BSA-1 ThF 9:00-10:00

7/2/2015 09:20:37 pm

1.Principle of overload- this principle works with progression. In this principle we must exert additional intensity to our efforts because the more we do, the more we will be capable of doing. Example weight lifting 2. Principle of progression- it states that getting used to the exercise or getting to its highest level of overload requires a continuous increase of physical activity in order to reach the optimum level of overload. Example a swimmer who trains almost everday. 3. Principle of Specificity- in order to improve a fitness component or maybe a specific body part you need to have a specific exercise in which it focuses on the improvement of the specific component or body part. Example swimming improves cardio respiratory endurance. 4. Principle of reversibility- it states that everything tht you trained and worked out will turn back into its original form if you stop your routine. This explains why we lose fitness when we stop exercising. Example a fat lady who worked and trained hardin order to be sexy sexy stops her routine for a month and starts to get back to her original size

5. Principle of deminishing return- it indicates that the level of the activity gets higher and higher in order to get more benefits, thus it is expected that it will become harder. Example first week made 10 curl ups the next week 15 curl ups and so on.

Johanna Mae Cabuyoc BSA-1 9:00-10:00 AM ThF

7/2/2015 09:42:24 pm

1.Principle of Overload states that you must perform greater than normal amounts of physical activities inorder for you to get an improvement of your health condition or physical fitness. Ex.Push Ups,increase in weight lifting 2.Principle of Progression states that your body must adopt the amount of overload given to your body it's either you will increase the weight/time or let it remain constant. Ex.Exercising 30 min a day and then slowly adding 10 min every other week. 3. Principle of Specificity states that we must focus on a certain part of our body in order to gain something beneficial. Ex.Doing curl ups inorder to gain abs ofcourse you must do it daily inorder to see the results. 4. Principle of reversibility is the opposite of principle number 1.It states that when you decrease the number of time/amount in doing your physical activities then it will probably have results that will not reach your goal. Ex.Weight lifting is your way to gain muscles then you do work outs to for about 2 hours a day then you do it for 3 months, the result is you will gain muscles but if you stop doing it for 2 weeks then you will probably go back to your old self(physically). 5. Principle of diminishing return states that you must do a daily routine/exercise so that your body will develop or have a progress. Ex.Jogging every morning

Junalyn Lambunao BSA-1 5:30-6:30pm (MT)

7/2/2015 09:50:48 pm

Principle of Overload- Training program causes the body to adapt only when the demands are greater than what the body is accustomed to doing. This means that, your workouts must increase in difficulty, intensity, or duration. To become fitter or stronger, work a little bit harder by asking your body to do more than your usual maximal effort. Example: Regular exercise of treadmill walking 2.5 mph pace per day and increasing it 4.5 mph pace everyday. Principle of Progression- It states that as the body adapts to the exercise program, you must gradually increase the overload to obtain progress of your strengths. Example: Jogging 30 minutes but didn't reach the your goal of losing the desired weight loss. So instead of just jogging 30 min. you add it more with 30 to make it 60 minutes or 1 hour of jogging to achieve your weight loss goal. Principle of Specificity- The adaptions your body will make are specific to the types of exercise to which it is exposed. it means that if you only perform one exercise your body will not easily adapt to the other forms of exercises. Example: If you do a lot of running training, you become a better runner, and if you engage in heavy strength training, your body will try to increase you muscle mass. Principle of Reversibility- It means to be consistent in your training efforts and maintain your fitness level. If you take a break from your regular workouts, it will have a negligible effect on your fitness and will result to steady decline in both strength and fitness. Example: Doing regular workouts and having a long break which take you to few weeks of inactivity that will lead in adjusting the body again to physical training. Principle of Diminishing Return- It explains how the magnitude of adaption diminishes with greater training volumes or duration at any given time. It also applies to our ability in making great gains as one did earlier on his exercise journey. It is relatively small training, and as one progresses, heavier workouts are required.

Example: Jogging 1 km a day to running 2 km a day until doing them both everyday.

Ruta, John Michael L. BSA-1 1:00-2:00 p.m. ThF

7/2/2015 10:55:50 pm

1) The principle of overload generally states that for us to keep making gains from a particular living, we should be aware to find some way to make it more difficult. For the body needs to adapt single exercise. Conflict there is that once our body accepts to a given workload, it will not continue to adapt unless the workload is increased somehow. If we will not pursue to adapt, absolutely you will plateau and regress. Having stated that it is necessary to make conditioning programs more difficult, one caution should be kept in mind: you must observe specificity when applying the overload principle. Performing a set of twenty might be a way of making the workout more difficult, but if you need to enhance the phosphagen energy system then you is violating specificity. There are a number of ways to apply the overload principle to strength and conditioning program like: • increase the weight lifted • increase the volume of work • change the exercises employed • modify the order of the exercises • alter the rest periods 2) The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and cannot) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. 3) The Principle Specificity states that we should be relevant and appropriate to develop for which the individual should done in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. While there may be other 'principles' of training you will find on the web and in text books, these 6 are the cornerstone of all other effective training methods. These cover all aspects of a solid foundation of athletic training. Once put together, the most logical training program involves a periodized approach which cycles the intensity and training objectives. The training must be specific not only to your sport, but to your individual abilities (tolerance to training stress, recoverability, outside obligations, etc). You must increase the training loads over time (allowing some workouts to be less intense than others) and you must train often enough not only to keep a detraining effect from happening, but to also force an adaptation. 4) The Reversibility Principle dictates that individual lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If we don't adapt it, we are poor in fitness! 5) Principle of Diminishing Return - it is an additional strength of a person. It is the magnitude, force, and frequency in the ability to do the same job. Walking, running and jogging re best examples.

Jenelyn G. Villegas BSA-1 ThF 8:00-9:00

7/2/2015 11:06:39 pm

Principle of Overload- means that you will perform an exercise that is greater than your normal strength and endurance. and your body can adapt to that greater effort. Example: walking more longer than normal distances you walk a day. Lifting objects that are more bigger than your normal object to lift. These are some of examples of exercise that your body should perform to, to have the principle of overload. Principle of Progression- this is the decision or it depends to your tolerance wether you continue to overload or not. It enables the body to slowly adapt the overload your body perform while exersicing. Example: Inorder to jump high, you should make your body ready or strech your body one at a time until you can jump high. Principle of Specifity- It is a effect of overload principle that states a need to choose a specific type of exercise to perform well and make us physically fit. Example: Inorder to be a good badminton player, you should train first yourself in the field of tennis. So that your hands and feet and also your alertness will be more developed. Principle of Reversibility- its is also effect of overload where the disuse or inactivity of the body to perfom exercises can affect you health most specially you physical fitness. Example:Discontinuing you daily jogging can affect the ability of your body to gain more endurance. And it is a bad effect to your performance which needed your endurance to perform more. Example jogging for your up coming running events. Principle of Diminishing return- as long as more benefits you get in performing the exercise the better your body is.

Example: perform aerobics everyday makes your body physically fit.

Julina Digal BSN 1B MT 10:33-11:30

7/2/2015 11:09:28 pm

Individuality: Optimal benefits occur when programs meet the individuals needs & capacities of participants EXAMPLE: Sue and Sally are both doing a group fitness class with weights for the first time. Sue is getting a sore back, while Sally is getting sore calves. They both seem to be doing the exercises in the same way and at pretty similar weights. Trainability: Each person responds differently to the same training stimulus EXAMPLE Tim is getting really big lifting weights on a split programme four days a week whereas his training partner Jim is losing size! Specificity: The training stimulus must be specific to the clients desired outcomes EXAMPLE: John has been using group fitness ‘step’ classes a lot to get ready for his cycling race coming up soon. However, his cycling times are not improving. Overload: For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload EXAMPLE: Jenny is struggling to walk for two days after a heavy weight training session and long spin class that she took back to back Progressive Overload: For continual adaptation overload must be progressive, that is the dose of exercise must increase EXAMPLE: Mary made some great gains initially when she started lifting weights. She’s complaining now that weight training doesn’t work. She hasn’t increased her weights for the last 3 months Variety: For optimal adaptation and to avoid stagnation, overuse, and injury the exercise stimulus must be varied (this does not simply mean changing exercises all the time). EXAMPLE: Jane is doing Step classes five days a week because she loves it! But she is starting to get sore shins. Rest: Optimal adaptation requires rest periods to be interspersed with training sessions sufficient that the adaptations caused by the exercise dose can take place. EXAMPLE: Deborah goes to the gym everyday and always goes hard at it. Lately her weights are getting lower, she’s struggling to keep up in class and her body is always sore. Reversibility: All beneficial effects of exercise are reversible if exercise ceases EXAMPLE: Tim is gutted. He’s worked for six months to get into the police but since his ankle injury four weeks ago his running fitness has gone back to what it was some time ago. Maintenance: Current fitness levels can be maintained by exercising at the same intensity while reducing volume (frequency and/or duration) by 1/3 to 2/3 EXAMPLE: Amanda is stoked. Her fitness is just as good as when she went on holiday and all she did was 2 x 30minute hard runs each week. Before she left she was running 4 x a week for between 40-60 minutes Ceiling: As fitness increases the relative & absolute improvements in fitness will decrease, even with continual overload EXAMPLE: Chris is a world class kayaker but over the last two years his times have only dropped by 3% despite his huge efforts in training. He has moved from 30th to 18th in the world on the back of this small change. Interference: When training several components at once (e.g. strength & endurance) the stimuli may interfere with each other, thereby slowing adaptation in one or both components EXAMPLES: Liz is doing three spin classes, two pump classes (weight training group fitness classes) and a five day split routine to get into shape for body sculpting. The challenge is her muscles aren’t growing so she still looks a little out of balance. FITT (FREQUENCY, INTENSITY, TIME, TYPE) Each of the fitness components has an ideal training frequency (how often), intensity (how hard), time (duration, rest intervals) and type of exercise to be used. The ‘FITT’ principle is largely a practical ‘amalgamation’ of all the other exercise principles EXAMPLE: Ben has been weight training regularly for 3 years. He wants to gain size in his upper body. He does bench press and bicep curls 5 times a week, for 4 sets of 4-6 repetitions in each set

Warren E. Doroy BSED- Mapeh 9:30-10:30 MT

7/2/2015 11:31:53 pm

1. PRINCIPLE OF OVERLOAD means that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. For example, if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. PRINCIPLE OF PROGRESSION implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY is deceptively simple and it drives all the gains that one makes from a strength training program. Specificity states that the body makes gains from exercise according to how the body exercises. For example, basketball fitness training should include some distance work with intermittent speed and agility training. In contrast, golfers would require little distance work, but train for power and flexibility. are matched. 4. PRINCIPLE OF REVERSIBILITY dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. 5. PRINCIPLE OF DIMINSHING RETURN explains how the magnitude of adaptation diminishes with greater training volumes or durations at any given time.Also applies to our ability to make as great of gains as we once did earlier in our exercise journey.

For example, as a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Melody May Carballo ThF 1:00-2:00pm

7/3/2015 12:32:06 am

1. Principle of Overload- in this principle, the person must perform physical activities in greater amount of work to get improvement in physical, health development and benefits. This principle includes: Cardiovascular Endurance and Muscular Strength. Examples: push-up, curl-up and 100m dash run. 2. Principle of Progression- in this principle, a person can make adjustments in his/her daily exercise or physical activities whether he/she will increase, decrease or maintain the overload. This is to control the normal overload in order for the body to slowly adopt the overload. Examples: Jogging and doing overload activities. 3. Principle of Specificity- in this principle, a person needs a specific physical activities or types of exercise in order to improve fitness component and fitness specific part. Example: a biker should be good in biking. A runner should be good in running. 4. Principle of Reversibility- in this principle, athletes should lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. Example: Swimming 5. Principle of Diminishing Return- in this principle, the more benefits that can be gain in the activity the harder additional benefits can be achieve. If we pursue to exercise more there will be lots of benefits that we can get from it specially the health and physical benefits.

Example: you are doing a push-up exercise in order to strengthen your muscles.

Kristine Mae Visario BSA-1 ThF 9:00-10:00

7/3/2015 12:47:38 am

1. Principle of Overload- this principle means that in order to improve and have a physical body that is fit and healthy we must undergo activities or trainings that is more than we normally do. Example: In your current workout your exercise order may look like this: bench press, incline press, dumbbell flies. Now, let’s change the order of exercises so that the new workout looks like this: dumbbell flies, incline press, bench press. The result of this change is that you will be able to lift more weight on the dumbbell flies and incline press, because they are performed while you are fresher. 2. Principle of Progression-this principle means that we must continually increase the physical demands to reach an optimum level of overload. Example:A runner in order to become a better runner he or she should transform his or her body slowly over time to handle more running at faster speeds. 3.Principle of Specificity- this principle means that in order to have a physically fit and healthy body we must have a specific type of exercise and activities. Example:A runner should run to improve running performance. For a runner, exercises like swimming or cycling may have mixed effects: they may help by improving general cardiovascular endurance and burning off fat, but it may also harm performance by increasing the size and weight of muscles which aren't crucial to running. 4. Principle of Reversibility- this principle means that we can undo trainings or activities. Example:You have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5.Principle of diminishing return-this means that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.

Example:As a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

Haidy N. Ocharon BSBA-FM 1 (ThF 9:00-10:00 AM)

7/3/2015 01:05:05 am

1. Principle of Overload- it is the most basic of all physical activity principles. You must perform your daily activities greater than you do it because the greater you do it the greater improvement you can get on it. Examples of these are this are when you engage in isotonic, isometric and aerobic exercises. 2. Principle of Progression- it is the process of developing over a period of time, once you achieved the overload you make you can choose either to maintain it or go to another overload. Example of this is when you engage in daily exercise you can choose either to level it up or just maintain the way you do it. 3. Principle of Specificity- in this principle, one should have a specific exercise to improve his/her fitness. Example of this is when you want to improve your cardio-respiratory endurance you will go in some activities like running and jogging. 4. Principle of Reversibility- it is an important principle because if you will stop in doing such activity you always do in order to keep fit because you already achieved your goal that is to become fit, your body before you engage in such activity will go back the way it is or worse is you will gain more weight. Example of this is hen you engage in zumba and suddenly you stop doing it, it will make you gain mire weight.

5. Principle of Diminishing Return- in the book it says that diminishing return indicates that as you get fitter and fitter you may not get as big benefit for each additional amount of activity that you perform because if you do it regularly you are now immune in that activity because you always do it. Example of this is that when a person do a weight lifting regularly without changing the weight of an object he lift everytime he do this, the improvement is not much compared to changing the weight of an object everytime he lift it.

Arnado, Rio Chara E. BSTM-1 9:00-10:00

7/3/2015 01:08:30 am

1.Principle of Overload- It means that greater than normal stress or load on the body is required for training adaptation to take place, once a body has adapted then a different stimulus is required to continue the change. For example, a badminton if a badminton player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. Another example , badminton player he should do strength exercise so that her body will adapt and a better chance to have good player or result 2.) Principle of Progression - for my own understanding that if you already adopt your overload exercise, it is already easier for you to do and you feel the overload exercise normal. Once this is accomplish, you may increase your exercise slowly toward a new overload. EXAMPLE: Lifting 10 lbs. of dumbbell once a week to 20 lbs. of dumbbell thrice a week. 3 ) Principle of Specificity - This means that you should not need a specific exercise should be done in a particular part of the body to enhance the body or maintaining a solid EXAMPLE : To curl up in order to retain good belly another example : to zumba to keep beautiful body and Slim Body 4.Principle of Reversibility means that a person will lose the beneficial effects of training when they stop working out or performance reduction of a person. Example: If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities. 5.When someone unfit begins a training regime, fitness levels improve rapidly, but as they become fitter, the returns diminish. That is, as you become fitter, the amount of improvement is less as you approach your genetic limits. A corollary to this principle is that as your fitness levels increase, more work or training is needed to make the same gains. As you’re designing training programs, remember that fitness levels will not continue to improve at the same rate as you become fitter. Remember, when you first start training, improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. This same principle applies when trying to lose body mass. Example: You are used to run 5kms. in a day you will make it higher like 6-7kms. in a day :)

Arnado, Rio Chara E. BSTM-1 THF 09:00-10:00 AM

7/3/2015 01:11:52 am

Joana Ferniz BSN-1A MT 10:30-11:30

7/3/2015 01:17:13 am

1. Principle of Overload > This principle explains that you must perform a work (load) which is higher manner than the normal amount to improve fitness. Example: If a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2. Principle of Progression > This principle explains that in order to improve fitness, you must continually increase the physical demand to reach an optimal level of overload. Do not force yourself to increase demand too rapidly because it may result to muscle damage or injury. Example: If you can lift a 2-3 kg dumbbells on your first session, then after a week you shift to 5 kg dumbbells in order to have a progress. 3. Principle of Specificity > This principle explains that you must specify which part of your body you need to do for an exercise. Choose an appropriate exercise you need to imply that fits for the development of your body. Example: A marathon runner should perform exercises that build muscular endurance so he/she should performs dozens of repetitions of body-weight squats to build endurance in the quadriceps. 4. Principle of Reversibility > This principle is a reverse of the principle of overload. It explains that if you stop after doing an overload for a long time, your body will return to its normal form before you had an overload. You do not have to stop just because your body formation is already enough, thus it loses your figure and fitness benefits. Example: You have been lifting much weights for 2 months and you have observed that your body is enough and you stopped because you don't want your body to overload and after 2 months you have observed that you returned to your normal body formation. 5. Principle of Diminishing Return > This principle explains that you have been performing those specific activities for long and your body get used to it. As much as you want to gain benefits, you have to increase the activities you usually do.

Example: You've been lifting a 2-3 kg dumbbells for long, remember that it's not a good help to lift the same kg anymore, you have to increase it as much as your body want so you could gain more and more benefits on your body.

1. Principle of Overload- in this principle, the person must perform physical activities in greater amount of work to get improvement in physical, health development and benefits. This principle includes: Cardiovascular Endurance and Muscular Strength. Examples: push-up, curl-up and 100m dash run. 2. Principle of Progression- in this principle, a person can make adjustments in his/her daily exercise or physical activities whether he/she will increase, decrease or maintain the overload. This is to control the normal overload in order for the body to slowly adopt the overload. Examples: Jogging and doing overload activities. 3.Principle of Specificity tells us that we must be consistent on our main goal, of making certain parts of our body fit. Thus, we must do the appropriate type of exercise for the corresponding part of our body. Example, you wanted to have abs, thus you must do exercises that will develop your abs, no more other exercise, to be specific and to have effective results. 4. PRINCIPLE OF REVERSIBILITY- any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Example: You habe been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor. 5.PRINCIPLE OF DIMINISHING RETURN- the law of diminishing returns put simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decreas after a certain point. Thus, sometimes doing more work or giving more effort will yield a negative result as opposed to a positive one. Example: As a beginner relatively small training loads are requirex to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains. Reply

Queenie M. Villasica ThF(8:00-9:00)

7/3/2015 02:12:30 am

1. Principle of overload- it states that in order to gain physical fitness or health benefit we must perform physical activity beyond our limit or in greater than normal amount to improve the fitness in our body. Example: lncrease the weight lifted 2. Principle of Progression- this states the the body must slowly adapt the overload stage in order to make it normal then the progression is continued onward toward a new overload. Example: Change the normal overloading into new or more overloading exercise. 3. Principle of Specificity- implies that to become better at a particular exercise or skill, you must perform that exercise or skill specifically to improve that specific part of the body. Example: If you want to perfect your high jumping skill then you must practice and increase your jumping ability. 4. Principle of Reversibility- states that if the person stop working out the beneficial effect of his/her exercises will lose. Example: If you do exercise of maintaining your weight but you stop for 8 months then there are some changes about your weight either increase or decrease. 5. Principle of Diminishing return- explains the adaptation of benefit exercise in our body, the result of the additional benefit exercises are hard to achieve. Like if we go fitter and fitter we may not get as big a benefit for each additional exercises.

Example: Doing exercise everyday and because of this, you will be more physically and mentally fit.

Christian Seth P. Calipusan BSECE MT 9:30-10:30 AM

7/3/2015 02:30:17 am

1.For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload. example: increasing the weight lifted day by day 2.The Principle of Progression also makes us realize the need for proper rest and recovery example: exercising daily changing the chosen exercise to a new one 3.The training stimulus must be specific to the clients desired outcomes example: when you want to run fast, you jog everyday so that your endurance will imporve 4.All beneficial effects of exercise are reversible if exercise ceases example:if you stop during a day by day exercise and then you'll stop , it will have no effect 5.Principle of diminishing return-this means that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.

example:exercising everyday non-stop will improve your fitness

Bridget Dianne Ingking BSN 10:30-11:30 MT

7/3/2015 03:32:10 am

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to.For example,for a skeletal muscle to increase in strength,the muscle must work against a heavier load than normal. Progression is an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training (PRT) are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training.As a beginner, relatively small training loads are required to bring about large improvements. For example As one progresses, heavier workloads are required to make the smallest gains. Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from genera to specific .For example, a typical NHL player will begin the off-season correcting any injuries or general movement issues from the previous season of wear and tear. By the end of the summer, that player will be skating again and working primarily on speed and power improvements that are very specific to skating and playing hockey. Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness.For example When a person do push ups, then he gets a good outcome but he stop doing it then he loss the benefits he gets. The law of diminishing returns states that in all productive processes, adding more of one factor of production, while holding all others constant will at some point yield lower incremental per-unit returns.The law of diminishing returns does not imply that adding more of a factor will decrease the total production, a condition known as negative returns, though in fact this is common.For example, the use of fertilizer improves crop production on farms and in gardens; but at some point, adding increasingly more fertilizer improves the yield by less per unit of fertilizer, and excessive quantities can even reduce the yield. A common sort of example is adding more workers to a job, such as assembling a car on a factory floor. At some point, adding more workers causes problems such as workers getting in each other's way or frequently finding themselves waiting for access to a part. In all of these processes, producing one more unit of output per unit of time will eventually cost increasingly more, due to inputs being used less and less effectively.

Avelino Alyssa Camille BEED-GCC1 9:00-10:00 AM ThF

7/3/2015 09:17:14 am

The most basic of all strength-training principles is the OVERLOAD PRINCIPLE. Simply stated, this principle tells us that our bodies will adapt to whatever rigors we place on them. In other words, the more work you do, the more you will be capable of doing over time. With strength training, you can elicit an overload response by pushing harder during workouts. Increasing loads, increasing volumes, or even decreasing rest periods can accomplish this overload. There are no shortcuts here; the bottom line is that you need to push your body harder over time if you want to see improvements. The overload principle is not just specific to strength training; it can be applied to any physical training from flexibility to cardiovascular exercise. You'll see me stress this principle throughout this training program as it will be the key component to reaching your training goals. PROGRESSION is an important training principle for several reasons. First, starting slowly and learning the proper techniques involved in progressive resistance training (PRT) are important for reducing injuries. Second, progressing slowly can prevent extreme soreness in beginners when they do too much too soon. Finally, progressing slowly will enable the supporting structures of your muscles (bones, ligaments, tendons) to adapt to the overload placed on them during training. As the saying goes, "Anything worth doing is worth doing right." So, make sure you apply the principle of progression to ensure a safe and enjoyable PRT experience. *SPECIFICITY is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome*. Training must go from general (at the beginning) to specific (as the program progresses). For example, a typical NHL player will begin the off-season correcting any injuries or general movement issues from the previous season of wear and tear. By the end of the summer, that player will be skating again and working primarily on speed and power improvements that are very specific to skating and playing hockey. *Specificity* also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To become a good cyclist, you must get on your bike a lot. The point to take away is that a runner should train by running and a swimmer should train by swimming. REVERSIBILITY – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. DIMINISHING RETURNS:

Mary Nelma G. Octobre BEED-GCC 1 1:00-2:00 pm ThF

7/3/2015 09:47:37 am

Principle of overload – from the word overload which means to load with too great a burden or cargo, to give too much of something or an excessive load or amount, thus, this kind of principle means that in order to be in their best or to improve, he/she must continually work harder. Fitness can only be improved by repeatedly practicing a skill beyond what is required to perform. Example: walking faster or farther or more times a week than usual Principle of progression- from the word progression means a movement or development toward a destination or more advanced state, especially gradually or in stages. ”Anything worth doing is worth doing right.’’ Therefore, it states that it needs and allows more challenging workouts over time and in each particular component of fitness. To improve it, he/she must continually increase the physical demands to reach an optimum level of overload. Example: 5-7 week program starts with walking, then move to walk/run combinations, and finally to running Principle of Specificity- Specificity is the quality of being specific or the condition of being peculiar to a particular group. This principle states that exercising a certain body part or a particular skill primarily develops that part or skill. This principle states that you must exercise in the precise area where you seek improvement. Example: if you want to be a competitive runner then you must run and improve your running performance. Principle of reversibility- Reversibility is any adaption that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. In other words, use it or lose it. Example: your strength diminishes, you become less aerobically fit, your flexibility decrease like when an athlete jogs everyday and get s a healthy benefit, and suddenly stop for a short time then the athlete will lose the benefit he gets from it Principle of diminishing return- the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potencial. As fitness improves, you received less bang for your buck. The response to physical activity is not only associated with heredity, but also highly influenced by an individual’s current level of fitness. Example: 1st week 15 arm push ups, second week 20 arm push up and so on.

bantugan rose ann beed gcc1 9:00-10:00 thf

7/3/2015 10:23:46 am

Overload states that in order to keep up making gains from exercise you must find a way to make it more difficult. Progression is the is an optimal level of overload achiev that should be achieved.

eversibility takes place as a result of training will be reversed when you stop training.

1.)OVER-LOAD - a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. Overloading also plays a role in skill learning. For example: A football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved. 2.)PROGRESSION - a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as they their bodies adjust to existing workouts. For example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3) principle of specificity -is a principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. For example to become a good swimmer you must train swimming 4) principle of reversibility - any adaption that takes place as a result of training. For example can ran 100 m dash 5) Principle of diminishing return - diminishing return is the result of the overload/exercise you were doing. For example you gain the fit body you want.

Ronald camingawan BSN-1 B (MTW)-10:30-11:30

7/3/2015 11:08:19 am

.Principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. ex. increasing the weight lift 2.Principle of progression is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. 3.Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). ex. If you want a big and strong chest/upper body, there aren’t many better exercises than the bench press (or weighted pushups). But hockey players and baseball players don’t need to bench press on a regular basis. In fact, for many baseball players, there are underlying shoulder issues (mostly related to overuse) that make the bench press a potentially dangerous exercise. 4.The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it.

Ma.fe L.Danieles BSED-ENG 1 (ThF 6:30-7:30 pm)

7/3/2015 12:12:49 pm

PRINCIPLES OF EXERCISE 1.Principle of overload-to increase your strength and endurance you need to load/charge a high resistance or time/intensity to your efforts.To run a 10 kilometer race is the best example for this since it build up distance over repeated sessions. 2.Principle of progression-this principle shows that you already adopt the overload.Maybe at first you feel sore and pain but now its just a warm-up for your main workout and it becomes normal for you.In this principle you are continuing the development of going forward.Best example of this is running two miles week by week. 3.Principle of specificity-exercise should be specific to your goals,needs,and capabilities.Swimming is one of the examples of this principle since it will help your aerobic endurance but wont develop tissue resiliency and muscular endurance for your running legs. 4.Principle of reversibility- if you dont use it you lose it and eventually you will return to your original level of fitness.Example of this is if you discontinue a particular exercise like running five miles,ofcourse you will lose the ability to succeccfully complete that certain exercise.

5.Principle if Diminishing Return- this explains for the improvement that decrese when you become fitter and fitter. One example of this is to adopt training will typically occur and your gains in performance will be large initially.

SHERLYN MAY LAPURA BSED-MAPEH 1 (9:30-10:30 MT)

7/3/2015 11:45:14 am

PRINCIPLE OF OVERLOAD guides how to increase training loads for best results in fitness training . * Example: Increase the weight lifted , Push ups . PRINCIPLE OF PROGRESSIVE states that in order for a muscle to grow, strength to be gained, performance to increase or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. *Example: Perform 1 set of the biceps barbell curl for 20 pounds at 8RM (8 Repetitions Maximum) PRINCIPLE OF SPECIFITY states that what you do in the gym should be relevant & appropriate to your desired outcome . *Example: Walking faster or farther or more times a week than usual . PRINCIPLE OF REVERSIBILITY states that light will follow exactly the same path if it's direction of travel is reversed . *Example: You have been training for a year , you have a week out of training then it would take roughly 2 weeks to get back to your original stage of fitness hence the accessibility factor . PRINCIPLE OF DIMINISHING explains how the magnitude of adaptation diminishes a/ greater training volumes or durations at any given time .

*Example: Perform 1st week 10 curl ups , 2nd week 15 curl ups .

Mary Mae Cutin BSA-1 (9:00-10:00 ThF)

7/3/2015 12:37:03 pm

PRINCIPLE OF OVERLOAD-it states that there is a change of normal stress or greater load on a body for training adaption to take place or simply you must work hard example: body building such as carrying greater loads in barbells in every session . PRINCIPLE OF PROGRESSION- implies that in exercising you don't need to be harsh on things, you must start with a minimum load and progress to greater load.start slowly and gradually increase the amount of exercise and keep overloading. example: If an athlete wants to progress he should start with a short distance run and repeat it as he do her exercise before he changes his load. PRINCIPLE OF SPECIFITY-The principle of specificity means only those body parts, muscles or systems involved in a workout will be the ones to experience training. EXAMPLES:For example, weight training the upper body will lead to improvements in arm, shoulder and back strength, but will probably not allow improvements in the body’s ability to perform squats or lunges—activities associated with lower body strength. PRINCIPLE OF REVERSIBILITY- it states that an exercise should not be stopped rather do it in a continuous habit if you stop, reversed takes place.If you take a break or don't train often enough you will lose fitness. example: when a very good athlete stops his or her training he looses his effects in training PRINCIPLE OF DIMINISHING RETURNS- it states that when you work out there is a gain.You improves your fitness through your performance.Simply stated, as fitness improves,

Example: Your daily exercise will make you physically fit.

The Different Principles and their Example : 1.PRINCIPLE OF OVERLOAD- My explanation is that a greater than normal stress or load in the body is required for training adaptation to take place.The body will adapt to this stimulus, Improving cardiovascular fitness involves sustaining submaximal activities for extended period of times.The Principle applies to duration and volume of training as well. EXAMPLE: if a football player's goal is to improve upper body strength , he would continue to increase training weight loads in upper body exercise until his goal was achieved. 2.PRINCIPLE OF PROGRESSION-is a training principle used to create a personal training program to improve physical fitness, skills and performance.It start slowly and gradually increase the amount of exercise and keep overloading you can use FITT principles (frequency,Intensity,Time,Type) EXAMPLE: Doing overload physical activity every or such a daily jogging . 3.PRINCIPLE OF SPECIFICITY - is the principle of training that states that sports training should be relevant and appropriate the sport which the individual is training in order to produce a training effect and it implies to become better at a particular exercise or skill. EXAMPLE: To be a good swimmer you must be train swimming or to be a good cyclist .You must cycle 4.PRINCIPLE OF REVERSIBILITY: my explanation is that athletes lose the benificial effects of training when they stop working out conversely.Reversibility is the ability on the body to undo training, for EXAMPLE: You have been training for a year you have a week out of training thenit would take roughly two weeks to get back to your original stage of fitnes.Hence the reversibility factor. 5.PRINCIPLE OF DIMINISHING RETURN- means that for every one more input,output increases at a decreasing rate.A nd it state we can be more fit when we do harder on our overload. EXAMPLE: Doing some jogging from walking.

and other example of diminishing return is You eat another piece of pie.Maybe its tasted even better. However,by the third piece of pie ,you're beginning to feel a little queasy.Eat new piece of pie makes you more a more achy.Diminishing returns

Principles of Exercise/Physical Activity 1, Principle of Overload- states that in order to increase your muscle strength and improve your physical fitness, you must gradually stressed it out by working against a load that is greater than it is used to. Muscles must work a longer period of time than it is used to in order to increase it's endurance. A normal amount of exercise will maintain it's fitness level. Example: If a athlete's goal is to improve upper body strength, he would increase training to weight loads in upper body exercise until his goal is achieved. 2. Principle of Progression implies that there is an optimal level of overload to be achieved, and the optimal time frame for this overload to occur. Overload that is increased too rapidly will result in injury and muscle damage. This principle makes us realize that we need a proper rest and recovery. Example:the weekend athlete must not exercise only on weekends should exercise often to have a progression 3. Principle of Specificity- states that training must go from highly general training to highly specific training. In order to become better at a particular exercise or skill, you must perform it. Example: a runner should train by running and a swimmer should train by swimming 4.Principle of Reversibility- states that if an athlete stops from working out, he will lose the beneficial effects of training. It also means that detraining effects can be reversed when athletes resume training. In short, if you don't use it, you lose it. Example: An athlete has been training for a year but he was out of training for a week and it would take for him two weeks to get back to his original stage of fitness. 5. Principle of Diminishing Return-applies to our ability to make as great of gains as we once did earlier in our exercise journey. Example: When you do exercise and gets fitter and fitter you may not get as big a benefit for each additional exercise you perform.

BULAQUIÑA,GRACE ANN BSA-1 (ThF-9:00-10:00)

7/3/2015 01:54:20 pm

1.Principle of overload-states that u must increase your training load than the normal exercise u gain.This can help your endurance to increase.Because when u decrease your load of training there will be decreased in that particular component of fitness. EXAMPLE:If a man doing exercise once a week,he/she should double or triple his/her effort in exercising to improve his muscles strength. 2.Principle of Progressive-states that there must be a optimal level that u should process to improve your way of exercise.So that u will not got a muscles damage or injury.This will teach u to have a rest and recovery for having a exercise.You should not train hard all the time because it can lead u to physical and psychological damage will result. EXAMPLE:If u go to the gym first they will teach u the basic exercise so that your body will go with the flow.Then,they will teach another exercise that can achieved by your body. 3.Principle of specificity-this states that the training u should imply is appropriate to the sport training in order to improve your training. EXAMPLE:when u is a swimmer u should train swimming. 4.Principle of reversibility-states that when u a athletes lose their training they also lose there beneficial effects of training..It can relate to this,"if u don't use it u will u lose it". EXAMPLE:When an athlete skip his/her training for 1 week,your body will decrease it stamina. 5.PRINCIPLE OF DIMINISHING-this means that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.

EXAMPLE:exercising everyday non-stop will improve your fitness

John Greggy Oraño BSA-1 (MTW 9:30-10:30 am)

7/3/2015 01:56:19 pm

1. PRINCIPLE OF OVERLOAD- The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. If you do not continue to adapt, then eventually you will plateau and regress. Having stated that it is necessary to make conditioning programs more difficult, one caution should be kept in mind: you must observe specificity when applying the overload principle.To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness. A normal amount of exercise will maintain the current fitness level. For example, increasing the weight that is lifted will make the workout more difficult. Heavier weights will force your muscles, connective tissue, bone and nervous system to adapt. Lifting heavier weights will also cause you to initially perform fewer repetitions with the weight. 2. PRINCIPLE OF PROGRESSION- The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. PRINCIPLE OF SPECIFICITY- Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. For example, a runner should run to improve running performance. 4. PRINCIPLE OF REVERSIBILITY- The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. For example, the athletes usually feel the effects - losses in endurance and conditioning - due to missed workouts in a relative short period of time. 5. PRINCIPLE OF DIMINISHING RETURN- The principle of diminishing return suggests that the rate of fitness improvement diminishes over time. You work harder and harder and train more and more, but get less and less back for each workout you put in. For example, as a beginner, a runner relatively runs for a short distance. As one progresses, the runner is required to run for a longer distance to make the smallest gains.

1. Principle of Overload - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Example: increase the weight lifted 2. Principle of Progression - The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Ex: The weekend athlete who exercise vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. Principle of Specificity - is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). Ex: when you want to run fast, you jog everyday so that your endurance will improve 4. Principle of Reversibility - states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, while rest periods are necessary for physical recovery, extended intervals of resting will actually cause actual reduce physical fitness. Ex: doing push-ups 5. Principle of Diminishing Return - means that for every one more input,output increases at a decreasing rate.A nd it state we can be more fit when we do harder on our overload.

Ex: doing exercise everyday, through it you will be more physically and mentally fit

*BEED-GCC 1 (MT 9:30 - 10:30 AM)

PE Assignment 2 Principles of Exercise\Physical activity Pino, Tobias MT 5:30-6:30 Principles of Overload- To get the physical and health benefits of exercise, one “must perform physical activity that is greater than the normal amount, called ‘Overload’.” i.e. intensity, durations and frequency of a precise physical action. For example: curling two (2) 10 lb. dumb-bells rapidly for one (1) minute, then rest for one (1) minute. Do this 5-10 in that session. Intensity would be measured by determining ones heart rate at the beginning of the session and after each set. If possible, one should try and achieve a heart rate that is about 60-80 percent of one’s normal heart rate of (60-100). One should also include Duration for each exercise. Duration refers to the length of each exercise session. This is done to develop cardiovascular endurance and should last a minimum of about 20-30 minutes. Stair stepping or jump roping would be examples developing cardiovascular endurance. In order to reap the maximum benefits of physical exercise one needs to work-out about 3-5 times a week. This is referred to as “Frequency”. At some point, through dedication and continuing exercise, one reaches a point which is called progression. With time, tolerance will increase and will slowly adapt to the overload, thereby making the overload typical. Once this threshold is achieved one can progress to a new overload thus increasing strength, tolerance and endurance. Should one get injured in a sports accident and require physical rehabilitation, The Principle of Specificity would come into play. The Principle of Specificity is usually indicated to improve fitness of a specific part of the body such as when a person slips on a floor, grass or gets hit while playing football injuring the ACL (a major ligament in the knee). One would work on specific groups of muscles, surrounding the knee in order to help the surrounding muscles cope with an unstable knee (The Principle of Specificity). One needs to remember that once you’ve achieved the benefits of “the Principle of Overload” it won’t last forever. If one stops working out or discontinues using certain parts of the body, a standard called Principle of reversibility kicks in. What happens is that the results and hard work getting physically fit will degenerate. At some point, you’ll get to a where you’ve reached maximum fitness. This means that the results and benefits you’ve gained, as a consequence of your activity, you may not get as big a benefit from each additional activity you perform. This is called, Principle of diminishing return. Basically it states that the fitter you get the more difficult it becomes to achieve additional benefits as a result of additional activity.

Kristine Loie Bulasa BS Psych 1 (1:00-2:00 PM -ThF)

7/3/2015 03:11:19 pm

1. Principle of Overload- it means that an exercise should be above normal or greater than the normal stress on a certain body so the exercise will be useful or in order for an exercise to take effect on the body. And once the body adapts it, the routine should be change so the muscles will be stronger. To do that, you must gradually change the intensity, frequency and duration of a training/exercise. EXAMPLE: To improve arm strength, you carry heavier things than what you usually carry. 2. Principle of Progression- means that once a body adapts to a stimulus, the overload is increased thus your body improved and when your body adapts the new stimulus, it should be increased once more so that there can be progress. There is a continual increase of overload. EXAMPLE: You jog every Saturday morning for twenty minutes, and then your body adapted that routine so you increased the stimulus, so you jog every weekend for an hour for a change. And then eventually, your body adapted the routine so you decided to jog four times a week for an hour then you continually change your routine. 3. Princi 4. ple of Specificity- this principle means that there is a specific exercise for a specific part of our body. EXAMPLE: If you want to exercise or improve your arm strength, then you would use a dumbbell to exercise. 5. Principle of Reversibility-means that any adaptation as a result of training is gradually reversed when training stops. EXAMPLE: An athlete trains daily for an incoming Sports Fest but after the contest, the athlete stopped his training so the improvements he gained is lost but it can be return if he starts to train again. 6. Principle of Diminishing Return- when you achieved something, it will be more difficult to achieve greater accomplishment. The greater is something, the harder it is to achieve. A girl who’s been training sensibly for once and dropping about .5-1 pound of fat for weeks now. Instead of being content with the slow but steady fat loss, she decides to drop her kcals below 1000 per day and do HIIT cardio 6 days a week on top of strength training.

Kristine Loie Bulasa BS Psych 1 (1:00-2:00 PM -ThF)

7/3/2015 03:12:56 pm

1. Principle of Overload- it means that an exercise should be above normal or greater than the normal stress on a certain body so the exercise will be useful or in order for an exercise to take effect on the body. And once the body adapts it, the routine should be change so the muscles will be stronger. To do that, you must gradually change the intensity, frequency and duration of a training/exercise. EXAMPLE: To improve arm strength, you carry heavier things than what you usually carry. 2. Principle of Progression- means that once a body adapts to a stimulus, the overload is increased thus your body improved and when your body adapts the new stimulus, it should be increased once more so that there can be progress. There is a continual increase of overload. EXAMPLE: You jog every Saturday morning for twenty minutes, and then your body adapted that routine so you increased the stimulus, so you jog every weekend for an hour for a change. And then eventually, your body adapted the routine so you decided to jog four times a week for an hour then you continually change your routine. 3. Principle of Specificity- this principle means that there is a specific exercise for a specific part of our body. EXAMPLE: If you want to exercise or improve your arm strength, then you would use a dumbbell to exercise. 4. Principle of Reversibility-means that any adaptation as a result of training is gradually reversed when training stops. EXAMPLE: An athlete trains daily for an incoming Sports Fest but after the contest, the athlete stopped his training so the improvements he gained is lost but it can be return if he starts to train again. 5. Principle of Diminishing Return- when you achieved something, it will be more difficult to achieve greater accomplishment. The greater is something, the harder it is to achieve. A girl who’s been training sensibly for once and dropping about .5-1 pound of fat for weeks now. Instead of being content with the slow but steady fat loss, she decides to drop her kcals below 1000 per day and do HIIT cardio 6 days a week on top of strength training.

1. Principle of overload – from the word overload which means to load with too great a burden or cargo, to give too much of something or an excessive load or amount, thus, this kind of principle means that in order to be in their best or to improve, he/she must continually work harder. Fitness can only be improved by repeatedly practicing a skill beyond what is required to perform. Example: walking faster or farther or more times a week than usual 2. Principle of progression- from the word progression means a movement or development toward a destination or more advanced state, especially gradually or in stages. ”Anything worth doing is worth doing right.’’ Therefore, it states that it needs and allows more challenging workouts over time and in each particular component of fitness. To improve it, he/she must continually increase the physical demands to reach an optimum level of overload. Example: 5-7 week program starts with walking, then move to walk/run combinations, and finally to running 3. 3.Specificity is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses). ex. If you want a big and strong chest/upper body, there aren’t many better exercises than the bench press (or weighted pushups). But hockey players and baseball players don’t need to bench press on a regular basis. In fact, for many baseball players, there are underlying shoulder issues (mostly related to overuse) that make the bench press a potentially dangerous exercise. 4. Principle of reversibility- Reversibility is any adaption that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. In other words, use it or lose it. Example: your strength diminishes, you become less aerobically fit.

Kristine Charisse Eriquez BSA-1 9:00-10:00 ThF

7/3/2015 03:45:35 pm

1. The principle of overload states that a greater than normal stress or load on the body is The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change required for training adaptation to take place. Example: If an athlete's goal is to improve his/her abdominal muscle, he/she must undergo proper curl-ups. 2.The principle of progression is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload Example: If you go to the gym every Sunday, your body will adapt in that routine. 3.Specificity states that the body makes gains from exercise according to how the body exercises. This principle is important because applying it correctly will allow one to have a focused, efficient, effective program that will lead to the desired gains. Example; If you want to improve your muscle's strenght, you must undergo proper push-up. 4.This principle states that to improved ranges of movement can be achieved and maintained by regular use of mobility exercises. Example:If an athlete ceases mobility training, his/her ranges of movement will decline over time to those maintained by his/her other physical activities. 5.The principle of diminishing return suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential

Example: Training and exercise everyday will improve your physical health.

Rosie M. Barsalote BSBA-I M.A. 17:30-18:30

7/3/2015 03:46:58 pm

Overload Principle Overload is necessary in order to develop fitness in all exercise-related fitness components: Cardiorespiratory (aerobic) endurance, muscular strength, muscular endurance, and flexibility. According to the PRINCIPLE OF OVERLOAD, a person must work (load) the body in a higher manner than normal in order to improve fitness. For improved cardiorespiratory endurance via walking, for instance, this means walking faster or farther or more times a week than usual. Muscular strength and muscular endurance overload means contracting the body's muscles for a longer period of time or more frequently during the week, or adding weight to the number of repetitions performed. Flexibility improvements require stretching beyond the usual point of flexion or extension. Many people claim their fitness goals are not being met, even though exercise. Violating the PRINCIPLE OF OVERLOAD may be one reason for the lack of improvement. Although an individual may be pursuing an exercise program, overload may not be occurring resulting in lack of adaptation or improvement. For instance, an officer walk along around Bohol may not be overload for an active young person. Conversely, a persons fitness goals may go unmet if "overload" is taken an etereme through over exertion. Exercising too long,too intensely, or too frequently may lead to exhaustion after each workout and, subsequently , increase risk for injury. The individual may also become discouraged with the lack of positive results and eventually drop out of an exercise program. ...overload is a relative term, not meaning to the same for all people. A run around Bohol maybe overload for a beginning jogger, too much overload for a sedentary person, or not enough of an overload for an endurance runner. Progression Principle - is the gradual increase of stress placed upon the body during exercise training. Among untrained or novice populations, physiological adaptations to an RT program may occur in a short period. Systematically increasing th demands placed upon the body is necessary for further improvement and mabe accomplished through altering one or more variables: 1.)exercise intensity (i.e, absolute or relative resistance/load for a given exercise /movement )maybe increa sed 2.)total repetitions performed at th current intensity maybe incre - ased 3.)repetition speed /tempo with sub-maximal maybe altered acc- ording to goals. 4.)rest periods maybe shortened for endurance improvements or lenghtened for strength and power training; and 5.)training volume (total work represented as the product of the total number repetitions performed and the resistance) may be gradually increased. Principle of Specificity - is the principle off training that states that sports training should be relevant an appropriate to sport for which the individual is training in order to produce a training effect. The Specificity Principle simply states that training must go from highly general training to highly specific training. The Specificity Pincple also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. The Reversibility Principle The Reversility Principle states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, while rest periods are necessary for PHYSICAL RECOVERY,extended intervals of resting will actually cause an actual reduce physical fitness. The phyiological effects of fitness training diminish over time,causing the body to revert back to its state prior to training. Principle of Diminishing Returns The Diminishing Returns is the marginal improvement in a system improvements of a single factor tends to decrease as that single factor is improved The Principle of Diminishing Returns is a general concept from economics that finds broad application in manufacturing. Often a manufacturing system can be improved by altering a variety of factor(e.g.,equipment reliability, scheduling policies,product designs,process. Controls,etc.). The principle states tha, in cases, the additional benefit from improving a single factor get less and less as that factor is improved. Hence, it is often the case that an effective improvement strategy is one that devotes resources to more than one alternative.

The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. example: With strength training, you can elicit an overload response by pushing harder during workouts. The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Example: the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Example: To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. Principle of Reversibility-any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. Example: Athletes lose the beneficial effects of training when they stop working out. Principle of Diminishing Returns-when you achieved something, it will be more difficult to achieve greater accomplishment.

Example: as a beginner, a runner relatively runs for a short distance. As one progresses, the runner is required to run for a longer distance to make the smallest gains.

Ray Christian MURILLO 1 BEED - GCC 5:30-6:30 PM (MT)

7/3/2015 04:54:44 pm

1. Principle of Overload- States that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. 2. Principle of Progression- The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. Principle of Specificity-Is the principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. 4. Principle of Reversibility- Is an any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness 5. Principle of Diminishing Returns- The increase in the average cost of production that may arise beyond a certain point as a result of increasing the overall scale of production Example: As with any exercise, it can be overdone to the point of diminishing returns and negative health consequences.

Chona B. PAHUYO 1 HRDM 8:00-9:00 A.M (ThF)

7/3/2015 05:16:07 pm

Rena Lea Irabelle G. Tatad BSN-1(10:30-11:30 MT)

7/3/2015 05:43:00 pm

PRINCIPLES OF EXERCISE: 1.Principles of Overload-you exercise more than what are you used to. Ex.Having too more lifting weight sessions than the other week 2.Principles of Progression-your tolerance for exercise will determine whether to increase or maintain the overload so that your overload becomes normal and progression is continued for another overload. Ex.You can already lift two more weights these time so that there is an overload tolerance for your body.You can now progress for another set of overload,say two more weights for next week. 3.Principles of Specificity-there is a specific type of exercise for a specific part of the body. Ex.Curl-ups for a firmer stomach 4.Principles of Reversibility-you lessen your physical exercise due to loss of benefits from overload. Ex.When you loose health benefits from overload of lifting weights,you reduce it according to your tolerance 5.Principles of diminishing return-the more benefits you gain from your exercise,the harder you will achieve additional benefits.

Ex.You have achieved your proper body weight so that getting slimmer and fitter than you are now will be difficult to achieve.

Principle of overload- In order to improve your physical fitness you must work hard as your body adjust on the workouts that you're doing.For example you want to improve your muscle strength, then you must perform exercises that can improve you muscle strength like weightlifting. You must set a goal or target for you to be able to perform such exercises that can enhance your skills. Example: running,weighlifting, push ups Principles of progression-this means that we must improve our routine that includes intensity and duration. Example:do exercises more than the usual time you alloted in a certain exercise. Principles of specificity-means that you must focus on the training that you do in the gym in order to improve your ability and skills.Example of this is,if you want to be a good runner then you must engaged exercises that can enhance your ability which is running. Principles of reversibility- if an athlete stops working out he/she can lose the beneficial effects of training.However it can be reversed if a certain person resume training.Example of this is push ups and cycling.

The Principle of Diminishing Return-As one person progresses,heavier workloads are required to make the smallest gains. For example, as a beginner, relatively small training loads are required to bring about large improvements.

Necah Joy Migriño 1BSED-Eng. (8:00-9:00 am ThF)

7/3/2015 06:42:59 pm

1. Principle of Overload - this principle means that one has to overload his/her normal physical activities and exercise to achieve a greater body posture and a more healthy lifestyle. Ex.: Intensity- lifting weights weighing 5-20 lbs. Duration- exercising in a (bike) for 15-30 minutes Frequency- jogging in the oval 3-4 times a week. 2. Principle of Progression - this principle means that one should adopt the Principle of Overload for the body will be familiar to the said exercise and will get used to it. It should be done slowly and properly so that the body will not be injured and can prevent extreme soreness. Ex.: Jogging 3-4 times a week for 30 minutes. 3. Principle of Specificity - this principle means that one should do relevant exercises or workouts only for the specific body parts to be improved and to look better and also for them to improve the sport they want to be improved. Ex.: Doing push ups to improve the biceps and triceps. Wanting to be a better cyclist, one should be have a training in cycling. 4. Principle of Reversibility - this principle means that one will stop from exercising and doing physical activities. When you're engaged to overloading and you suddenly stop doing it because you think the body that you've achieved will stay like that for a long time. If you're going to do this reversibility, your body will go back to its original form where it's not as fit as you have now. Ex.: You will stop from lifting weights for a long period of time. You will stop doing sit-ups. 5. Principle of Diminishing Return - this principle means that one should have a daily routine for him/her to maintain his/her physically fit body. Ex.: Doing sit-ups.

Doing push-ups

Principle of overload -it specifies that you must improve your physical activity to make your body will be physically fit. example:you want a muscle to just get stronger and not bigger, you must create overload in the target system which in this case is mostly neurological. Principle of progression -The Principle of Progression we makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. You should not (and can not) train hard all the time. Doing so will lead to over training and a great deal of physical and psychological damage will result. example: The weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. Principle of specificity - states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. example:like running in 100m dash .You must to improve your strength..in your body Principle of reversibility -it means that detraining effects can be reversed when athletes resumes training. example: While rest periods are necessary for recovery, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition. Principle of diminishing returns -it means that after some point,each additional unit of input will yield an increasingly smaller output/result with all other factors remains constant. example:when you consistently work out to the same routine,your body becomes inured to it.

Principle of overload-a person must work (load) the body in a higher manner than normal in order to improve fitness. example: For improved cardio respiratory endurance via walking, for example, this means walking faster or farther or more times a week Principles of progression-implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload occur. example: if you do exercise everyday your body will adapt in that exercise. Principle of Specificity- Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect.The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. example:if you want your swimming fast you should practice swimming everyday so that your swimming will improve. Principle of Reversibility - states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, while rest periods are necessary for physical recovery, extended intervals of resting will actually cause actual reduce physical fitness. Ex: doing push-ups The Principle of Diminishing Return - applies to our ability to make as great of gains as we once did earlier in our exercise journey.

example, as a beginner, relatively small training loads are required to bring about large improvements.

joven bernat BEED 1-GCC (5:30-6:30)

7/3/2015 07:11:58 pm

Ma. Claire B. Dolorican BSIT-1 (1:00-2:00 PM) ThF

7/3/2015 07:21:16 pm

1. Principle of Overload - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. (Ex. if a football player's goal is to improve upper body strength, he would continue to increase training weight loads in upper body exercises until his goal was achieved.) 2.Principle of Progression - You must increase exercise gradually. After a while, your body will adapt to your exercise (load) so that your exercise is too easy. When this happens, increase your exercise slightly to improve your fitness and prevent injuries. (Ex. you would improve your cardiovascular fitness if you began a training program that involved running one mile a day in 8 minutes for several weeks. However, if you continued to run the same distance in the same amount of time eventually your improvement will stop. To continue improving, you would have to increase your intensity by running one mile in 7 minutes or increase your distance to a mile and half. Once you became good at this then the load would have to be adjusted again.) 3. Principle of Specificity - States that you must do specific activities to build specific parts of fitness. (Ex. stretching your legs will not increase flexibility in your arms.) 4. Principles of Reversibility - dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. (Ex. An athlete trains daily for an incoming Sports Fest but after the contest, the athlete stopped his training so the improvements he gained is lost but it can be return if he starts to train again.) 5. Principle of Diminishing Returns - indicating that the more benefits you gain as a result of activity, the harder additional benefits are to achieve. It indicates that as you get fitter and fitter, you may not get as big a benefit for each additional amount of activity that you perform.

(Ex. a person who's trying to loss his/her body mass)

Katherine Joy P. Francisco BSCE-1 PE 1K (9:30-10:30 am MT)

7/3/2015 07:23:47 pm

Principle of Overload -this principle refers to the physical activity that requires a person to carry heavy or loaded objects in accordance with how long he/she can manage to carry it and how many times a person can do it repeatedly in a period of time. An example for this exercise is weight lifting. Principle of Progression -it implies the development of a person through his overload. A person must increase its overload in order to have a progress in his/her exercise. If he/she only maintains it then there will be no progression in his/her body because it's already used to it. Example for this is increasing your overload every week or until your body will be used to it. Principle of Specificity -is important for us to have a specific type of exercise/physical activity for us to easily gain the fitness we want for our body especially for a specific part of our body. Example: jogging/walking regularly Principle of Reversibility -when a person suddenly stops doing his regular exercise, they will lose the effect they wish to have/accomplish when they are still doing the physical activity. Example: A person needs a continuous daily exercise to maintain physical fitness. Principle of Diminishing Return

-this principle requires a person to increase/improve its physical activity because as we gain more and more benefits from our exercise, the harder/tougher challenges we will be facing in order to maintain physical fitness. Example: Doing more types of exercises to do in a day.

Leah Mae H. Barcancel BSN-1 B (10:30-11:30 MT)

7/3/2015 08:11:11 pm

1. Principle of Overload- states that a greater than normal stress or load on the body is required for training adaption to take place. Which means in order to improve our fitness strength or endurance,we need to increase the workload accordingly so we must work for a longer period of time than they are use to or at a higher intensity. Example: Weight Lifting 2. Principle of Progression- implies that there is an optimal level of overload that should be achieved and an optimal time to this overload to occur without risk of injury. Example: The weekend athlete was exercise vigorously only on weekend violates the principles of progression and most likely will not be obvious fitness again. 3. Principle of Specificity- implies that, to become better at a particular exercise or skill, you must perform the exercise or skill. Its helpful to have a good base of fitness and to do general conditioning routines. If you want to be better at your sport, you need to train specifically for that sport. Example: To be a good cyclist you must cycle. 4. Principle of Reversibility- dictates that athletes lose the beneficial effects of training whe4n they stop working out. Conversely, it also means that determining the effects can be reversed when athletes resume training. Example: Push ups 5. Principle of Diminishing Return- it states that we can be more fit when we do harder on our overload and do exercise.

Example: Playing Basketball.

Allan Joshua Cariño BSA-I MT 9:30-10:30

7/3/2015 08:29:35 pm

1.Principle of Overload - For adaptation to occur the volume of exercise must overload the body in some way in line with the capacity of the individual to cope with that overload. For example for the first week of your workout, on your 1st workout you lifted 15kg for the 2nd workout you should lift 20kg so you can see achieve your goal because in this principle, you get improvements by doing a bit more. 2. Principle of Progression - For continual adaptation overload must be progressive, that is the dose of exercise must increase. For example, you should constantly increase the weight you are lifting to see improvements. 3. Principle of Specifity - Training must be specific to an individuals goals. For example, you should lift weights regularly to achieve your goals. 4. Principle of Reversibility - All beneficial effects of exercise are reversible if exercise ceases. For example you were working out for 5 months already then you just stop then the results you have achieved in working out for the past five months will be lost.

5. Principle of Diminishing Return - As you you get fitter and fitter, your workout gets harder and harder. Example as your body gets fitter you should exert extra effort to achieve your ultimate goal

Noreen Faith Cruz BSTM-1 8:00-9:00 (115b)

7/3/2015 08:35:38 pm

5.Principle of Diminishing Return any rate of profit, production, benefits, etc., that beyond a certain point fails to increase proportionately with added investment, effort, or skill. EXAMPLE: Basketball, volleyball

Jesame Fortuna BSBA-1 <PE1 THF 6:30-7:30>

7/3/2015 08:43:23 pm

1.PRINCIPLE OF OVERLOAD -Is the principle getting fit beyond the normal requirements to have a healthy lifestyle.it is the state of adapting and complying the amount of energy that our body wants to be. EXAMPLE: You do an intentional exercise,you carry 20 kilos dumbbell every morning and upon doing such regularly,instead you will rest you will want to take another 20 kilos,so it becomes 40 and its beyond the weight you want to have. 2.PRINCIPLE OF PROGRESSION -Refers to the continuous process of work for individual that try to adapt the change to get the development of muscles. EXAMPLE: Jogging is the best exercise;for the first time you plan to run 50 meters,by next few days you get another 50 meters and follow by 50 meters again in the next days until reaching your target without undue fatigue.so by that progress is made known. 3.PRINCIPLE OF SPECIFICITY - A principle of exercise in which there is an exact range to be reached.its either a part of the body or a certain frequency of energy or work. EXAMPLE: You are a participant of running competition you must run as fast as you can.you try to have 500 meter-dash with in 5 minutes or below,so that you can overpass the winner last year. after doing some practice you will able to get the target, the principle of specificity. 4.PRINCIPLE OF REVERSIBILITY -If you dont use it,you loss it. it is contrast to the overload principle. they are the persons cease in training or exercising after getting a physical fitness.this will cause the body to go back to its original condition or even worst than ever. EXAMPLE: You do walking so that your blood pressure will go back to normal and after reaching in it you eventually stop.and your blood pressure goes high again. 5.PRINCIPLE OF DIMINISHING-RETURN -It talks about gaining benefits from exercise;after exercising for an amount of time,the amount of exercise that you can do becomes lesser not like the previous one.another thing you spent several amount of time at a certain task,your level of output decreases.

EXAMPLE: You exercise every morning by carrying the dumbbell upon doing at a certain frequency (20 times for example)but as you observe for few weeks that it has no effect because your body requires more than what you practice.

1.Principle of Overload- refers to a principle wherein greater amount of physical activity is in need than the normal amount.For instance,hiking 40-60 minutes at least 3-4 days per week. In that way you could have a better improvement than the normal fitness of your body,you could be more fit and healthy. 2. Principle of Progression- in this principle you are still trying to adapt the new overload wherein your body is adjusting to your new routine of activity.This is also persistent principle regarding with the overload. Example of thisis being persistent to your overload activity which is the hiking activity,if you continue doing that activity then you could have a better improvement than before. Your body also has adapted already at the same time so the new activity is still normal to you. 3.Principle of Specificity- this principle refers to more specific way of body fitness.Like being focus to one activityonly .Example: curl ups for the formation of your abdominal muscle. 4.Principle of Reversibility-this principle refers to the opposite concept of overload principle.This is slowly being inactive your overload activity.or regaining your normal body fit before.So in short you are starting again your usual small activity before the overload principle.Example: hiking 20-30 mins only at least 2-3 days per week not the same as the overload principle.

5. Principle of deminishing return-this principle indicates that the more the result the more the achievement is. It's just like the more you do plant the more you harvest .Example:Being consistent doing daily activity that your body is really involved like doing household chores everyday.Not just your body is having benefits also your house' cleanliness and safety.So in that way you are having really a great great achievement.

Vincent Hajiron PE 1 K 9:30 - 10:30 MT 116-B

7/3/2015 09:22:50 pm

1. Overload - For example you are overweight. You have a regular exercise which is jogging for 30 min. You have observed that your regular exercise has no effects on your weight. So you have to decide to exceed the limits in order to achieve your goal. You have to add the time of workout and make you pace faster than it was before. 2. Progression - As you get along with a regular workout your body will get used to that regular workout. For example in doing weights, you have a regular workout of 2 kilos at first it is quite heavy, but after some time you feel that two kilos is light. 3.Specificity- Your workout is focus on a certain part of your body where you want to improve. For example you want a six pack abs, then you must do workouts specifically for your abdominal muscle. 4. Reversibility - You are successful on your goal to have a physically fit body, now the problem is that you stop maintaining, and you will gain weight ones again and back to a non physically fit body 5. Diminishing Returns - More fit, more hard work out. To achieve a physically fir body your workout will be more harder everyday.

Vincent Hajiron PE 1 K 9:30 - 10:30 MT 116 B BSIT

7/3/2015 09:25:43 pm

Bag-ao, Kylie Nicole BSN-1 10:30-11:30 MT

7/3/2015 10:31:06 pm

1. Principle of overload- a principle that states that one should do physical activity beyond the normal activity he does. To attain improvement and develop physical fitness. Example: Before a boy does 15 push ups, now he does 30 push ups. 2. Principle of progression- it is a persons ability to increase or maintain the changes of overload his body adapted. Example: Plus 20 more push ups than before or maintaining 30 push ups all the time. 3. Principle of Specificity- an anchor of the overload principle that states that there is a specific need of exercise for each specific part of the body. Example: Doing Curl ups for the abdominal muscle. 4. Principle of reversibility- If one will not maintain or will not do one certain exercise anymore, he will not be able to maintain physically fit body but rather reduce what he has achieved when he was still dioing the certain exercise. Example: Doing 50 curl ups before, yet reduce doing it now to 10 curl ups. 5. Principle of diminishing return- the more you get fitter and fitter the harder you'll gain more on the following time. You'll get smaller and smaller amount of gain.

Examples: 50 curl ups to 70 curl ups to 100 curl ups.

Shaena Beryl Maquindang BSIT 1 ThF(1:00-2:00)

7/3/2015 10:57:24 pm

1. Principle of overload- a principle that states that one should do physical activity beyond the normal activity he does. To attain improvement and develop physical fitness. Example: Weight Lifting 2.Principle of Progression-Refers to the continuous process of work for individual that try to adapt the change to get the development of muscles. Example: Doing overload physical activity every or such a daily jogging . 3.Principle of Specificity-this principle refers to more specific way of body fitness. Example:Walking faster or farther or more times a week than usual . 4. Principle of Reversibility - All beneficial effects of exercise are reversible if exercise ceases. Example:Doing 100 curl ups before, yet reduce doing it now to 25 curl ups. 5.Principle of diminishing- explains how the magnitude of adaptation diminishes a/ greater training volumes or durations at any given time . Example: Perform 1st week 15 curl ups , 2nd week 30 curl ups .

Richelle Balistoy BSA-1 ThF (9;00-10:00)

7/4/2015 01:25:44 am

1.Principle of Overload-in this principle,it states that the physical activity that we have to perform is greater than the normal amounts to get something better in physical fitness or to get an improvement of health benefits. Ex. Push-ups 2.Principle of Progression-it enables the body to have slowly adoption to the overload thus making the overload normal. Ex.Jogging 3.Principle of Specificity-it is an inference or deduction of the overload principle that indicates something required for a specific type of exercise and improve each fitness component. Ex.Curl-ups 4.Principle of Reversibility-it is a corollary of the overload principle that indicates the inactivity results in loss of benefits and basically the overload principle is opposite or in reverse. Ex.Swimming 5.Principle of Diminishing Return-it indicates that the more benefit you obtain as a result of activity the harder the additional benefits are to achieve.

Ex. Jogging

Lady Love Asuncion C. Micabalo BSN-1B 10:30-11:30 A.M MT

7/3/2015 11:32:03 pm

1. The overload principle is not just specific to strength training; it can be applied to any physical training from flexibility to cardiovascular exercise. You'll see me stress this principle throughout this training program as it will be the key component to reaching your training goals. Example: lifting dumbells, incline press, bench press. 2. Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3. Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. For example, a football player should perform strength and power lifts, and a marathon runner should perform exercises that build muscular endurance 4. The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. Example: athlete doing 50 push ups but he reduces it to 20 push ups.

5. The law of diminishing returns, put simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point. Thus, sometimes doing more work or giving more effort will yield a negative result as opposed to a positive one. Example: a beautiful girl who’s been training sensibly for once and dropping about .5-1 pound of fat for weeks now. Instead of being content with the slow but steady fat loss, she decides to drop her kcals below 1000 per day and do HIIT cardio 6 days a week on top of strength training.

Kisha Vallerie M. Gamil BSN-1B 10:30-11:30 MT

7/4/2015 12:01:25 am

1. Principle of Overload- The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. Example: before the girl sqauts 20 times, now the girl squats 30 times. 2. Principle of Progression- The Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Example: Plus 30 more push ups than before or maintaining 40 push ups all the time. 3. Principle of Specificity- is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill. Example: lift weights to have muscles 4. Principle of Reversibility- The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. In short, If you don't use it, you lose it. Example:Doing 100 curl ups before, yet reduce doing it now to 50 curl ups or not doing push-ups anymore. 5. Principle of diminishing- this principle means that one should have a daily routine for him/her to maintain his/her physically fit body. Example: jogging, curl-ups, walking, jumping

Megalle Liehja D. Bacat - BSCE-I -ThF 8:00-9:00 am PE 1 M

7/4/2015 12:03:14 am

1. The Principle of Overload – From the word itself ‘OVERLOAD’ meaning an excessive load or amount. We all know that our body easily adapts to new environment. Just like in exercising, at first we find it difficult but when we’ve done a certain routine/exercise for a long time, it becomes easy for us. We get used to it, our body gets used to it. Therefore, the effects of improvement that you can benefit from it will no longer have an impact on your body, signaling that you should do more than the usual. Example is weightlifting. Once you get used to that specific weight then you need to add more and the cycle continues. 2. The Principle of Progression – From the word itself ‘PROGRESSION’ meaning the process of developing over a period of time or a continuous and connected series of actions, events, etc. This principle is somehow connected/related to the previous principle. Once a person’s body is exposed to a new exercise, it somehow reacts, that’s the time when you take its effects. It is said that it must be in context of the performer’s ‘TOLERANCE’ meaning it is based on the person’s willingness/ability to accept feelings, habits, or experience that are different from your own/usual. Once you adapt again to this change of exercise, you then have to apply the first principle again and the cycle continues. Example is weightlifting. Once you get used to that specific weight then you need to add more and the cycle continues. 3. The Principle of Specificity – From the word itself ‘SPECIFICTY’ meaning the quality of being specific. Once you’re having an exercise, you should what your specific goal and what specific part of the body you are trying to improve. Therefore, you’ll know what type of exercise you should do in order to achieve your goals. Example is if you want to develop a toned, flat abs then you should do an exercise for your abs like side plank, walkout from pushup position and alligator drag which focuses on your abdominal area. 4. The Principle of Reversibility – From the word itself ‘REVERSIBLE’ able to be changed back to an earlier or original state. It is an important principle because once a person achieved what he/she wants then they stop working out/exercising there’s a big possibility that he/she will go back to the start, losing all the beneficial effects he/she had worked for. Causing the body to revert back to its pertaining condition. Example is an exercise for your abs like side plank, walkout from pushup position and alligator drag. Once you stop exercising, then there’s a big possibility of losing your abs. 5. The Principle of Diminishing Return – In this principle the benefit you gain is inversely proportional to the span of time you exercise. Meaning once you’ve been doing that for a long time, your benefit decreases. The longer you’ve been exercising and the more effect you benefit, the lesser you will get in the following exercises. Example is an exercise for your abs like side plank, walkout from pushup position and alligator drag. Once you already develop a toned, flat abs then you will not see bigger results after exercising than the first time you started the exercise.

Kit Rosalejos BSN 1B 10:30-11:30 AM MT

7/4/2015 12:21:06 am

1. Principle Of Overload - this principle states that each individual should go beyond his/her capacity in every physical activities to maintain its healthy lifestyle. Example: Weight lifting, Jumping Rope, Push-ups, Sit-ups 2. Principle Of Progression - this principle states that when you discipline yourself that there's way better result when you go beyond your daily routine then you may able to adopt to the change. Example: Additional 20 Push-ups, Additional 20 Sit-ups 3. Principle Of Specificity - this principle states that when you do a certain exercise, there's a certain spot you want to develop around your body or your skill. Example: Push-ups for muscles, Sit-ups for Abs 4. Principle Of Reversibility - this principle states that when one individual stops its routine, all beneficial effects of the overload exercise reverse and each exercise reduces its time. Example: 100 Push-ups reduce 25, now 75 Push-ups. 5. Principle Of Diminishing - this principle states that the more you gain the harder you get that is why you need to increase your normal way.

Example: 100 Push-ups to 120 Push-ups.

Catherine Claire D. Pungay BSBA-MA 1 9:00-10:00 (ThF)

7/4/2015 12:29:17 am

PRINCIPLES OF OVERLOAD - this refer to the physical activity that the person need to carry or weigh a loaded and heavy objects. So that he/she can gain enough muscles and endurance so the perso must need to work for a longer time. Example for this is weight lifting. PRINCIPLES OF PROGRESSION - it implies the progress of a person through overload. He/she must achieved, and have an optimal time frame if the overload will occur. The person need to increase his/her overload in order to have a progress exercise. The person must never let her body train hard all the time. Example: Doing everyday exercise and now it happens once a month. PRINCIPLES OF SPECIFICITY - it is important in our daily exercise and activity so that we can gain the the body fitness that we want. We must become better at our daily exercise/activity especially for the specific part of our body. Example: walking fast, jogging , and curl ups. PRINCIPLES OF REVERSIBILITY - when the person will stop doing his regular exercise. He/she will lose the effect that he/she want for his/ her body. If they will not maintain and do any exercise they will never accomplish the body the he/she want. Example: Doing jogging everyday before yet it reduce once a week now.

PRINCIPLES OF DIMINISHING RETURN -the principle requires that the person will increase and improve his exercise if we gain more and more benefits from the activity. If he/she will participate in the activity more results and more achievement that the person have. Example: Doing any types of activities/exercise.

Baberly P. Auguis BSA-1 PE 1 K (9:30-10:30 am MT)

7/4/2015 12:30:33 am

The Overload Principle states that in order for muscles to become stronger, it must work against a greater than normal load. In other words, it must be overloaded. Once the muscles has become strong on that specific overload, an additional increase in load should be applied for further improvement. A progressive overloadiing can increase the strength and flexibility of the muscles. Examples are weight lifting and push-ups. The Progression Principle is to determine first your fitness level. Begin with an exercise on your current level of fitness. Then, gradually and progressively increase your exercise load until you reach the level of fitness you want to achieve. The Specificity Principle means that in order to develop a specific parameter of fitness,specific exercise to develop the strength of your biceps, use barbells to execute movements in flexed position. If you want to develop cardiovascular endurance, jogging will be most appropriate. Principles of Reversibility states that athletes lose the effects of training after they stop working out; however, the detraining effects can be reversed when training is resumed. In short, While rest periods are necessary for physical recovery, extended intervals of resting will actually cause an actual reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its state prior to training.
Principle of Diminishing Return is when you consistently work out to the same routine, your body becomes inured to it.You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up.

Jared Adam V. Acuña BSPsych 9:30:10:30 (MT)

7/4/2015 12:52:33 am

1. Principle of over load states that in order for your body to improve, you have to perform activities that are much higher than the daily tasks that your body do, thus your body will adjust to the activity so it can keep up. Ex. Running longer distances as time goes on 2. Principle of Progression states that there is a specific amount of overload to apply depending upon the adapted overload of you body. Not applying this principle may lead to injury Ex. Lifting 30 kg barbell after your body has adapted to lift a 25 kg. barbel 3.Principle of Specificity states that there is a specific exercise to perform for every parts of your body. Ex. Jogging for endurance and lifting weights for strength 4. Principle of reversibility states that you have to maintain your exercises or you'll loose what you have accomplished. Ex. Loosing of strength because of not lifting weights anymore. 5.Principle of diminishing return states that as your body adapts more from your overloads, the benefit gets lesser .

Ex. After you body improves many times from your exercises. The benefit of the last improvement is lesser than the first one.

Giselle Labor BSA-1 ThF (9:00-10:00)

7/4/2015 01:07:47 am

1.Principle of Overload-it is the principle states that you must perform physical activity in greater than normal amounts to get an improvement in physical fitness. Ex..Running 2.Principle of Progression-it is the principle states that this enables the body to slowly adopt to the overload normal. Ex..Jogging 3.Principle of Specificity-it is the principle states that there's a need for specific type of exercise to improve each fitness component. Ex..Curl-ups,Push-ups 4.Principle of Reversibility-it is the principle states that disuse or inactivity results in loss of benefits achieved as a result of overload. Ex..Swimming 5.Principle of Diminishing Return-it is the principle states that the more benefit you gain,the harder additional benefits to achieve.

Ex..Jogging, Diet.

Claire A. Janiola BSA-I (8:00-9:00 am ThF)

7/4/2015 01:14:20 am

1) Principle of Overload - means that a training program causes the body to adapt only when the demands are greater than what the body is accustomed to doing. Example: weight lifting 2) Principle of Progression - states that as the body adapts to the exercise program you must gradually increase the overload to continue to adapt. Example: from simple walking to running, faster and faster… 3) Principle of Specificity - is the principle that your body will adapt to whatever exercises you perform. Example: playing basketball 4) Principle of Reversibility any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness Examples: swimming and push-ups 5) Principle of Diminishing Return - indicating that the more benefits you gain as a result of activity the harder additional benefits are to achieve. Example: doing exercise to achieve fit body

Roma Carmella J. Jamero BSA-1 ThF (9:00-10:00)

7/4/2015 01:37:22 am

1.PRINCIPLE OF OVERLOAD- the body is required to train greater than the normal stress or load. In order for the muscle to increase strength, it must work against a load greater than it used to. Ex. football player is exercising its upper body in order to improve upper body strength. 2.PRINCIPLE OF PROGRESSION- there is an optimal level of overload that should be achieved. There should be a time frame.A person will not exercise above the target zone because it is dangerous. Ex. an athlete who exercises vigorously on weekends. 3.PRINCIPLE OF SPECIFICITY- to become better at a particular exercise or skill, a person must train in order to develop. The training must go from highly general training to highly specific training. Ex. a runner trains vigorously in order for them to win the competition. 4.PRINCIPLE OF REVERSIBILITY- the athlete will lose the beneficial effects of training if they stop exercising. Ex. the strength decreases if you stop exercising. You will become less aerobically fit. 5.PRINCIPLE OF DIMINISHING RETURN- if a person consistently exercise with the same routine, the body will get used to it. The routine should change in order to develop and get better result. Ex. the number of minutes on the treadmill should increase in order for the body to develop.

Keith Michiko L. Maño BSHRM-1 8:00-9:00 (Thf)

7/4/2015 01:52:00 am

P. E 1 Reading Assignment 2 7/3/2015 172 Comments Principles of Exercise\Physical activity Principle of Overload – a basic principle that specifies that you must perform physical activity in greater than normal amounts (overload) Ex. Weight lifting 2. Principle of Progression – must be in context of the performer’s tolerance whether to increase or maintain the overload. This enables the body to slowly adopt to the overload thus making the overload normal. Once this is achieved, progression is continued onward toward a new overload. Ex. Jogging 3. Principle of Specificity – a corollary of the overload principle that indicates a need for a specific type of exercise to improve each fitness component or fitness of a specific part of the body. Ex. Playing basketball 4. Principle of reversibility – a corollary of the overload principle that indicates that disuse or inactivity results in loss of benefits achieved as a result of overload. Is basically the overload principle in reverse. It is an important principle because some people have the mistaken impression that if they achieve a health or fitness benefit, it will last forever. Ex. 100 push ups 5. Principle of diminishing return-indicating that the more benefits you gain as a result of activity the harder additional benefits are to achieve. It indicates that as you get fitter and fitter you may not get as big a benefit for each additional amount of activity that you perform Ex. Exercising

Mary Cris Varquez BSA-I (09:00-10:00 am THF)

7/4/2015 02:17:38 am

1)Principle of Overload- exercise should overload the body in order for adaptation to occur.Principle of overload states that greater than normal stress or load on the body is required for training adaptation to take place. The training should be gradual and progressive.The body will adapt to this stimulus. Once our body has adapted then a different stimulus is required to continue the change. To build up distance over repeated sessions in reasonable manner in order t o improve soft tissue strength or resiliency.Also means that, overtime workout must increase in difficulty,intensity or duration. For example exercise for muscular strength; weight lefting, the weight should not exceed 50% of the body weight, on the next training you can do it without stress. 2)Principle of Progression- Principle of Progression implies that there is an optimal level of overload that should be achieved and an optimal time for this overload to occur. In order to improve your strength,endurance,and fitness,you have to progressively increases the frequency,intensity and time of your workouts.The Principle of Progression also makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload will result in exhaustion and injury.For example if you normally walk on treadmill, try riding the bike which will use different muscles and allow you to born more calories. 3)Principle of Specificity- exercise should be specific to the clients goals,needs,and capabilities.Means applying the appropriate and relevant training to the fitness component that should be developed in order to produce effective training.It also implies that to become better at particular exercises or skill, you must perform that exercise or skill daily. For example a runner should train by running, and a swimmer should train by swimming or if ever your goal is to be fit then you must achieve that goal by jogging,walkin or by simply doing household chores. 4)Principle of Reversibility-"if you don't use it,you lose it". I f you take a prolonged break from your regular workouts, your body will begin to revert to its pre -trained states.Longer breaks will result in a steady decline in both strength and cardiovascular fitness. To maintain your fitness levels over time,you must be consistent in your training efforts.Example push up or curl ups,once you stop exercising the following your muscles or the abs will revert to its original.

5)Principle of Deminishing return- it is the benefit you gain in return,is inversely proportional to time. The longer the time of exercising the more benefit you gain, as time goes by of doing the exercises the lesser the benefit. For example push up at first you gain more benefit along the way the benefit you get decreases.

Hazel Mae P. Mejares BSIT-1 MT 9:30-10:30

7/4/2015 02:24:37 am

The overload principle is not just specific to strength training; it can be applied to any physical training from flexibility to cardiovascular exercise. You'll see me stress this principle throughout this training program as it will be the key component to reaching your training goals. Ex. Weight Lifting. The principle of progression is a training principle use to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. Example is when you join a kind of activity that uses different parts of the body to make different positions such as gymnastics and aerobics. Principle of Specificity is the principle states that there's a need for specific type of exercise to improve each fitness component. Example is stretching. Reversibility is when you are successful on your goal to have a physically fit body, now the problem is that you stop maintaining, and you will gain weight ones again and back to a non physically fit body.

Principle of Diminishing Return states that we can be more fit when we do harder on our overload and do exercises.

John Prisco O. Vinalon BSN-1 10:30-11:30[MT]

7/4/2015 02:54:08 am

1.principles of overload means that you should increase the number or repetitions of a certain exercise. a greater number of repetitions that your usual ex: if in a day, you have 50 push ups,make it 100. 2.principle of progression means that on should maintain an optimal level of exercise. example: if in a day, you have once set of 50 push ups,make it 3 sets 3. principle of specificity means a kind of exercise that makes you achieve what you want that exercise to do for your body ex: if you have fats, jogging is good paired with a proper diet 4. principle of reversibility means that its an exercise that if you don't maintain it, the benefits you got will be gone ex: weight lifting because when stopped, the muscles will get weak and floppy. 5.the exercises you do must change in order that your body will improve

ex: after jogging(cardio and fat burning), do curl-ups to develop the abs

Juvee Aileen Gundaya BSA -1 1:00-2:00 PM (ThF)

7/4/2015 08:30:44 am

Juvee Aileen Gundaya BSA-1 1:00-2:00 PM (ThF)

7/4/2015 08:57:41 am

1.Principle of Overload-in exercise training programs,means that a training program causes the body to adapt only when the demands are greater than what the body is accustomed to doing.This does not mean that the overload is greater than your maximum,rather overload is generally greater than 75% of your maximal effort.Example is a football player if the player goals is to improve upper body strength he would continue to increase weihht loads in upper body until his goals was achieved. 2.Principle of Progression-stayes that as the body adapts to the exercise program you must gradually increase the overload to continue to adapt.It critical that all progressions are gradual and small in nature to prevent over loading the body's abiliyy to recover.Example is doing some exercuse but you just do.it once in while. 3.Principle of Specificity-states that your body will adapt to whatever exercises you perform.This means that if you only perform bench presses,your body will not adapt to sit-ups.It may,therefore,be beneficial fo you to alter your training to prepare for the Canndidate Physical Ability Test.One example is running. 4.Principle of Reversibility-states that athletes lose the effects of training after they stop working out,however,the detraining effects can be reversed when training is resumed.Example is when doing push-ups.

5.Principle of Diminishing Return-states that the exercise you do must change in order that your ody will improve.Example after jogging do some curl-ups to develop abs.

Daisyree Joyce C. Iyo BSIT 1 (MT 9:30-10:30)

7/4/2015 09:20:36 am

Daisyree Joyce C. Iyo BSIT 1 (MT 9:30-10:30) 3. Principle of Specificity- an addition of the overload principle but have to be specific on a certain type of exercise to improve a fitness of a specific part of the body. Ex. If you are desiring for an improvement of your buttocks, then you should focus on a physical activity that would develop your buttocks. 4. Principle of reversibility- refers that if ever you would discontinue or stop the exercise that if ever you would discontinue or stop the exercise that you did which you already achieved them overload, then you will lost those benifits. Fitness benefit will not last forever, it should be maintained or balanced.

5. Principle of diminishing return- means that once you have already achieve the fitness that you desired and the more you become physically fit because as another exercise that you did, the lesser your body will respond.

Lloyd Vincent L. Calunia BSA 1 (6:30-7:30 pm thf)

7/4/2015 10:19:43 am

To achieve your desire to be HEALTHY and having a physical benefits like improved abdominal muscles, bicep and tricep and etc..... Apply and maintain this principle... (1st) The principle of overload- the first and FUNDAMENTAL principle of physical activity because it will be the basis on the activity/ies will u prefer with the degree,length of time and repeated in period of time so as better or go beyond... Ex. Cleaning the house..... Workout in gyms..... (Something often activities that applicable to be existed more effort) 2nd) The principle of Progression- it is the process of developing over period of time (continuous) the 1st principle.. And this principle will let your choice to decide more for activities. Ex. Workouts increasing the higher level or adding some activity in period of time. (3rd) The principle of specifity- It shows the result of the 1st principle. And it allow you to decide the activity you go for improvement of something or part of your body. Ex. Swimming (improved the cardiovascular health, your shoulders and etc.) (4rt) The principle of reversibility- a principle that reminds the result of uncontinue or unmaintain the activity In the 1st principle. Ex. Six pack abdomenal to slog tummy (5th) The principle diminishing returns- "less gain parallel to less (hard) activity/exercise " or "lots gain parallel to lots(hard) activity/exercise" Ex. When u walk you gain little binifit like little strenght to your muscles particularly in legs.

When you run fast you gain lots of benefit like cardiovascular health respiratory health and it strengthen muscle in your legs part theight and etc.

Jul H. Luna BSHRM-1(5:30-6:30MT)

7/4/2015 10:31:05 am

1. Principle of Overload- states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. For example, increasing the weight lifted or increase the volume of work. 2. Principle of Progression- implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. For example, the weekend athlete who exercise vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.Principle of Spicificity- states what you do in the gym should be relevant and appropriate to your desired outcome. For example, if an athlete wants to become stronger one must lift heavy weights. 4. Principle of Reversibility- any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don't train often enough you will lose fitness. For example, you have been training for a year you have a week out of training then it would take roughly two weeks to get back to your original stage of fitness hence the reversibility factor.

5. Principle of Diminishing return- states that when you consistently work out to the same routine, your body becomes inured to it. You can keep doing the same thing, but your results will taper off and eventually progress will stop. To keep developing, you have to change it up. For example, as a beginner, relatively small training loads are required to bring about large improvements. As one progresses, heavier workloads are required to make the smallest gains.

JONAS T. CATOT BEED SPED 1 (THF1:00-2:00)

7/4/2015 11:53:48 am

The principle of overload specifies that we must perform physical activity than normal amounts to get an improvement in physical fitness or health benefits. Some related fitness component are cardio-respiratory, endurance, muscular strength, muscular endurance and flexibility. example are weight lifting, push ups and running. The principle of progression is in the context of the performer's tolerance whether to increase or maintain the overload. Example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. The principle of specifity indicates a need for a specific type of exercise to improve each fitness components ( cardio-respiratory, endurance, muscular strength, muscular endurance.) or fitness of a specific type of the body. example are running, sit ups and weight lifting. The principle of reversibilty states that if the performer stops what he/she is doing the benefits will slowly fade and the body will turn back to what is before. for example, after achieving your goal to have a slimmer body and then you stop doing the exercise because you think that you dont need it anymore. there are a higher possibility that your body will turn back from what it is before.

The principle of dimishing return indicating that the more benefits you gain as a result of activity the harder additional benefitsare achieved.

Ma.Theresa Gonzaga BSPsych-1 (6:30pm-7:30pm)

7/4/2015 01:18:55 pm

1.Principle of Overload- a basic principles that we must perform physical activity in greater than normal exercises to get what your body wants figure. In order to obtain it we must add our regular activities such as measurement(kg) if you are using objects to gain additonal muscles. Examples: lifting weight loads than original one,push ups 2.Principle of Progression- it is a choice of a performer either to increase or maintain overload. It is one of a principles to be considered if you have any progression in your activities. Example:Running, adding meters for the progression of your endurance. Weight Lifting, adding kg to obtain a highest degree of the progression of muscles. 3.Principle of Specifity- a specific type exercise to improve our each fitness components and part of the body. Example: zumba,dancing & weight lifting 4.Principle of Reversibility- a principle that indicate the use or inactivity results in loss of benefits achieved as a result of overload. Example:As you become what you wanted you stop doing that again because you think it was okay. Not knowing,gradually you will return to your nature figures. 5.Principle of diminishing result- the more you obtain in that activity, it takes time to achieved again the normal ones.

Example:You are getting slimmer or fitter than original one,it is hard to obtain again the natural due to over progression also.

John William Beticaros BSBA 1 ThF 1:00pm-2:00pm

7/4/2015 01:25:56 pm

Principle of Overload - requires training, exercise. Overloading taps the body's mechanisms that bring about the desired changes that go hand-in-hand with specificity. Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. Increasing strength requires lifting progressively heavier weight loads. The principle applies to duration and volume of training, as well. example: weight lifting. Principle of Progression - The principle of progression is a training principle used to create a personal training program to improve physical fitness, skill and performance. The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach an optimum level of overload. example: Biking, Running. Principle of Specificity - The Specificity Principle simply states that training must go from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. example: Swimming. Principle of Reversibility - The Reversibility Principle dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. example: push ups. Principle of Diminishing returns - its the benefits that you gain by exercising gaining muscles being fit and being healthier and stronger.

example: all activity that require sweat.

Jessa Mae Caga-anan BSBA HRDM I ( ThF 1:00-2:00)

7/4/2015 02:17:03 pm

Principle of overload- states that for us to keep making gains from an exercise program, we must make it more difficult or challenging.This is because. bodies adapt to exercise. The problem is that once our body adapts to a given workload, it will not continue to adapt unless the work is increased somehow. It is a basic sports training concept. It means that in order to improve, athletes must continually work harder. It also plays a role in skill learning. Some tips are: Increase loads gradually and progressively test maximums, avoid muscular failure, allow ample recovery time, plan and monitor training loads, track teams and individual progress,alternate activities coordinate all training activities and schedules. Ex. A football player if the training load wasn't increased to push him to higher levels of strength, he would show little improvement. Principle of Progression- Starting slowly and learning the proper techniques involved in progressive resistance training to reduce injuries, prevent extreme soreness in beginners. It states that a property of lesser value is enhanced through proximity with higher value properties.Ex. A runner, it can help them to get faster. Principle of Specificity- the key in developing effective fitness training programs for sports. It also underlines how athletes learn sports suit. It refer ms to the type of changes the body makes in response to sport training. Athletes must trained by repeatedly performing activities to be prepared. Ex. A distance runners majors, major adaptisms from the demands of sustained running include a larger, stronger heart and increased blood vessels to supply oxygen to specific muscles involved in running. Athletes must develop variations of skills so that they can quickly adapt yo the different conditions they'll encounter in a game play. Principle of Reversibility- dictates that athletes lose the beneficial effects of training when they stop working out. Detraining may result in greater losses in muscular power that strength losses due to the first neural mechanisms. Tips: Conditioning, active rests, retraining, avoid maximum attempts, flexibility. Ex. Simple Physical Activities like, jogging,biking etc.

Principle of diminishing returns- explains how the magnitude of adaptism diminishes with greater training volume. It also pplies to our ability to make as great of gains as we once did earlier in our exercise journey. For example, as a beginner, relatively small training loads are required to bring bout large improvements.

Willie John O. Espinosa BSCE 06:30-07:30 P.M ThF

7/4/2015 02:33:23 pm

1.Principle of Overload states that one must double his/her regular exercise in order to meet the goal that a certain individual must meet. Ex.instead of 20 push-ups, an individual must 40 or more push-ups, a soccer player doing a 3 kilometer run-walk must double his regular exercise in order to increase his cardiovascular endurance 2.Principle of Progression refers to an individuals progress in his/her overload and chooses if he/she decreases or increases his overload in order to still find more progression. Ex.a certain individual just noticed that he can run 5 kilometers when he just ran 3 kilometers last week 3.Principle of Specificity refers to your relevant and desired outcome of your overload. Ex.a man with no abdominal muscles works out in 3 weeks non stop then got his first 6 pack hard abs 4.Principle of Reversibility states that if you stop training your results will go back to the way it was before. Ex.an athlete stops training because he quit the team and loses some of his muscle tone 5.Principle of Diminishing Return states that if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point.

Ex. an individual just keeps 20 push-ups in hi overload

Kathryna Manla BS HRM (1:00-2:00) Principle of overload : states in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise and its greater than normal stress or load on the body is required for training adaption. Example : if a football players goal is to improve upper body exercise until his goal was achieved. Principle of Progression : makes us realize the need for proper rest and recovery. Continual stress on the body and constant overload with result in exhaustion and injury. Example : the weekend athlete who exercises vigorously only on weekends does not exercise. Principle of Specificity : principle of training that states what you do in the gym should be relevant and appropriate to you desired outcome. Example : zumba, and dancing. Principle of Reversibility : states that light will follow exactly the same path if its direction of travel is divera d. Example : playing light sport, going for easy walks, doing gardening.

Principle of Dinishing Return : is simply is an economic law that states if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point.

Jasmine Pearl Aplasin BSTM1 (6:30-7:30 )ThF

7/4/2015 02:55:45 pm

1.Principle of Overload- states that in order to keep making gains from an exercise program. This is because the body adapt to exercise. the problem is that once your body adapts to a given workload is immersed somehow. Ex: weight lifting 2.Principle of Progression- it implies that there is an optional level of overload that should be achieved, and an optional time frame also makes us realize the need for proper rest and recovery. continual stress and constant overload which result in exhaustion and injury. Ex: Running 3. Principle of Specificity- principle of training that states what you do in the gym should be relevant and appropriate to your desired outcome. Ex: Swimming, running 4. Principle Reversibility- any adaptation that takes place as a result of training. if you take a break or don't train enough you will lose fitness. Ex: Push-ups

5. Principle of Diminishing Returns- explains how the magnitude and adaptation diminishes with greater training volumes or durations at a given time. Ex: as a beginner, relatively small training loads are required to bring about large improvements. as one progresses, heavier workloads are required to make the smallest gains.

Meryl Ann Acenas (1:00-2:00) ThF

7/4/2015 03:09:47 pm

1.) Principle of OVERLOAD is necessary in order to develop fitness in all exercise-related fitness components: cardio respiratory (aerobic) endurance, muscular strength, muscular endurance and flexibility. According to the principle of overload, a person must work (load) the body in a higher manner than normal in order to improve fitness. For improved cardio respiratory endurance via for example WALKING , this means walking faster or farther or more times a week than usual. 2.)Principle of PROGRESSION assumes your athletic performance should be at full capacity within a specific time window to see improvement. If the exercise routine happens too quickly, you can get hurt. If the process is too slow, you won't be very happy with slow progress. The principle of progression depends on custom fitting a routine that pushes you as far as you can go without causing physical failure. For example, the weekend athlete who exercises vigorously only on weekends does not exercise often enough, and so violates the principle of progression. 3.) Principle of SPECIFICITY means only those body parts, muscles or systems involved in a workout will be the ones to experience training. •For example OF SPECIFICITY, a football player should perform strength and power lifts, and a marathon runner should perform exercises that build muscular endurance. A football player may perform power cleans, snatches and sled pushes to mimic blocking and tackling, and a runner performs dozens of repetitions of body-weight squats to build endurance in the quadriceps. 4.) Principle of REVERSIBILITY states that athletes lose the effects of training after they stop working out; however, the Detraining effects can be reversed when training is resumed. Example: You must perform that skill continuously in order to maintained your skill or the balanced of your body. 5.)Principle of DIMINISHING RETURNS suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential. Simply stated, as fitness improves, “you receive less bang for your buck.” Thus, the response to physical activity is not only associated with heredity, but is also highly influenced by an individual’s current level of fitness

Example if your a progresses person in terms of physical activities,heavier workloads and exercises are required for you to gain more additional benefits.

Teofie Anne Romero BSA 1 (9:30-10:30 am) MT

7/4/2015 03:42:46 pm

1. Principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. It is necessary because the body will adapt to this stimulus. Ex: Walking , this means walking faster or farther or more times a week than usual. 2. Principle of Progression implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Example: Biking, Running. 3. Principle of Specificity- an anchor of the overload principle that states that there is a specific need of exercise for each specific part of the body. Example: Doing Curl ups for the abdominal muscle. 4. Principle of reversibility- If one will not maintain or will not do one certain exercise anymore, he will not be able to maintain physically fit body but rather reduce what he has achieved when he was still doing the certain exercise. Example: Doing 50 curl ups before, yet reduce doing it now to 10 curl ups. 5. Principle of diminishing return- the more you get fitter and fitter the harder you'll gain more on the following time. You'll get smaller and smaller amount of gain.

Examples: 50 curl ups to 70 curl ups to 100 curl ups.

Zan Neykul L. Ayeng BSIT-1 (ThF 6:30PM-7:30PM)

7/4/2015 04:21:58 pm

1.) Principle of Overload - if we do physical activities regularly, our body gets fitter. In other words our body has adopted to that exercise and further activities of the same intensity will have no effect. So we need to increase the intensity to have an effect. Ex: You walks from your house to a store which is 50m in distance everyday. After several months you will get used to that and you will not even perspire. 2.)Principle of Progression - we will decide whether to continue or maintain overload depending of the person if he get used to that level of intensity already. Ex: If we intensify by brisk walking in 50m and we take a lot of perspiration then we should maintain that intensity until we get used to that because if we will proceed to the next intensity it will be dangerous. 3.) Principle of Specificity - we need to specify specific exercise for a specific part of body to be improved. Ex: If you want to improve abdominal endurance then you do curl-up. 4.) Principle of Reversibility - when we have achieved our goal we should not stop to overload or exercise because what we have achived will disappear. Ex: For several weeks you stop walking. Once you walk again in the same distance then it will take a lot of your energy and you will exhaust faster. 5.) Principle of diminishing return - once you have achieved a very large improvement in your body you get lesser and lesser benefits even if you overload because our physical body has its own physical limits.

Ex: Waalking in long distances will not have an effect if you are doing it everytime like 6 hours everyday

Zan Neykul L. Ayeng BSIT-1 (ThF 6:30PM-7:30PM)7/5/2015

7/4/2015 04:56:28 pm

1.) Principle of Overload ... and you will not even perspire *so you need to increase the intensity by either walking fast or do little jumps while you walk.

Allyson Parocha BSBA-MA 1 (06:30-07:30 PM, ThF)

7/4/2015 04:26:14 pm

1.Principle of Overload -The principle of overload states that a greater than normal load on the body is required for training adaptation to take place. It states that in order to keep making gains from an exercise program, you must find some way to make it difficult. Example: weightlifting change to barbel lifting 2.Principle of Progression -The principle implies that for athletes to improve their fitness levels, they must continually increase the physical demands to reach and optimum level of overload. Example: Running faster and harder 3.Principle of Specificity -A principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill. Training must match a specific sporting activity. Example: A runner should run to improve running performance 4.Principle of Reversibility -dictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training. Example: an athlete stops training 5.Principle of Diminishing Return -explains how the magnitude of adaptation diminishes with greater training and volumes or durations at any given time.

Example: As a beginner, relatively small training loads are required to bring about large improvements.As one progresses, heavier workloads are required to make the smallest gains.

Melissa Tangkilan BEED-GCC 1 (5:30-6:30 PM) MT

7/4/2015 05:15:00 pm

1. Principle of Overload states that a greater than a normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has then a different stimulus is required to continue the change. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. Ex. weight lifting 2. Principle of Progression states that a property of lesser value is enhanced through proximity with higher value properties. Starting slowly and learning the proper techniques involved in progressive resistance training to reduce injuries, prevent extreme soreness in beginners. Ex.running 3. Principle of Specificity states that exercising a certain body part. Component of the body, or particular skill primarily develops that part or skill. Ex. running, swimming, cycling 4.Principle of Reversibility dictates that athletes lose the beneficial effects of training when they stop working out. Conversely,it also means that detraining effects can be reversed when athletes resume training. Ex.Push 5. Principle of Diminishing Return suggests that the rate of fitness improvement diminishes overtime as fitness approaches its ultimate genetic potential.

Ex. zumba

John Delbert Supieza (6:30-7:30 PM ThF)

7/4/2015 05:40:09 pm

1. PRINCIPLE OF OVERLOAD- This principle states that an individual must execute physical conditioning in bulkier than usual amounts in order to get an enhancement n physical fitness. Physical activities must be conformed with the intensity, duration, and frequency. e.g. A swimming session for at least 4 workouts per week with a duration of 30 minutes (per weekend) 2. PRINCIPLE OF PROGRESSION- Performers must have a tolerance whether to upgrade or just maintain their overload. This enables the body to deliberately embrace to the overload thus making it normal. The progression is continual ahead towards a new overload. e.g. Used to perform with your chosen overload. If your body already embraced such activity try to upgrade through indulging another overload. 3. PRINCIPLE OF SPECIFICITY- Performer must have a specific type of exercise to improve each wellness component. e.g. A 2-kilometer run/walk, this activity seeks to improve the heart's endurance. 4. PRINCIPLE OF REVERSIBILITY- Lacking worth or basis results in loss of benefits gained as a result of overload. e.g. If lifting is your daily routine then you decided to cease in executing it. Its corresponding benefits will automatically loss. 5. PRINCIPLE OF DIMINISHING RETURN- Benefits that beyond a certain point fail to boost in proportion to extended amount of activity that you execute.

e.g. In your initial execution of weight lifting you gained bulky improvement in your health. As you perform it daily, the benefits you tend to accept is quiet aberrant from the latter one. Thus, doing another conditioning is badly required

LENEVIE MERTO BS BIO-1(6:30-7:30ThF)

7/4/2015 06:47:49 pm

1.Principle of Overload-To increase strength and endurance,we need to add new resistance or time/intensity to our efforts.When we stress the body in a manner its unaccustomed to (overload),the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs. Example:Weigh Lifting 2.Principle of Progression-is an important training principle for several seasons.To reach the roof of our ability, we must start slowly and learn the proper techniques.We need to follow methods or steps to achieve progression in our body. Example:swimming 3.Principle of Specificity-Improving our ability in sport is very specific.It is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Example:To be a good cyclist, you must cycle.The point to take away is that a runner should train by running and a swimmer should train by swimming. 4.Principle of Reversibility- dictates that athletes lose the beneficial effects of training when they stop working out. Example:If you discontinue application of a particular exercise like running 5 miles or bench pressing 150 pounds 10 times, you will lose the ability to succesfully complete that exercise;your efforts will be useless. 5.Principle of Diminishing Return-the tendency for a continuing application of effort or skill toward a particular goal to decline in effectiveness after a certain level of result has been achieved.It said that the harder the additional activity, the more benefits you gain.

Example:As we exercise, we need to level up the weight of our loads as we progress or we need to step to higher level of our exercise.

Earl Mathew Visarra BSTM - 1 (8:00-9:00 am Th-F) PE (M)

7/4/2015 07:15:38 pm

Individuality Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on a combination of factors like genetic ability, predominance of muscle fiber types, other factors in your life, chronological or athletic age, and mental state. Specificity Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for your running legs. Progression To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish. Overload To increase strength and endurance, you need to add new resistance or time/intensity to your efforts. This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The same principle holds true for strength and power exercises. Adaptation Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved efficiency, less effort and less muscle breakdown at that level. That is why the first time you ran two miles you were sore after, but now it’s just a warm up for your main workout. This is why you need to change the stimulus via higher intensity or longer duration in order to continue improvements. The same holds true for adapting to lesser amounts of exercise. Recovery The body cannot repair itself without rest and time to recover. Both short periods like hours between multiple sessions in a day and longer periods like days or weeks to recover from a long season are necessary to ensure your body does not suffer from exhaustion or overuse injuries. Motivated athletes often neglect this. At the basic level, the more you train the more sleep your body needs, despite the adaptations you have made to said training. Reversibility If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance/reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.

The principles of specificity, progression, overload, adaptation, and reversibility are why practicing frequently and consistently are so important if you want to improve your performance. Missed sessions cannot really be made up within the context of a single season. They are lost opportunities for improvement. Skipping your long ride on weekend A means you can’t or shouldn’t go as far as originally planned on weekend B (progression & overload). Skipping your Monday swim means your swimming skills and muscles won’t be honed or stressed that day (specificity). Missing a week due to a vacation sets you back more than one week (adaptation and reversibility). Apply these principles to your training to get a better understanding of your body and how to achieve success.

Tabigue, Lensher L. BSA-1 THF 8:00-9:00am

7/4/2015 08:19:43 pm

Tabigue, Lensher L. BSA-1 THF 8:00-9:00AM Principles of Exercise *Overload- basic principle that describes the ability of the body to adapt in the occurrence of increasing the volumes of exercise from tits normal capacity that enables an individual to cope with that overload activities and improve human's ability by doing a bit more. EX. A weight lifter must have his daily exercise to come up with an overload energy that enables him to lift heavy things easily. *Progressive- basic principle that must be obtain or continued in order to maintain the increase overload adapting continually and maintains the improvements. EX. a singer needs to maintain his/her good voice by having the training daily or regularly in order to maintain its progress in singing especially high pitch songs. *Specificity- principle that must be fit or specific to the clients desired outcomes, needs, goals. EX. A cycling racer must have to train more specifically/ have cycle enough in order to improve his/her cycling and accomplish what he/she desires. *Reversibility- principle that occurs when a certain exercise is rev ceases or stop doing his/her exercise for so long. EX. When an athlete stop his training for a week or long period of time, he might never reach his greatness a time ago. *Diminishing Return- principle that indicates the greater or additional effort you do to obtain greater benefits.

EX. If a Fat man wants to lose his weight, he must have a very great exercise and good diet(that is very difficult for him to follow or too hard) to achieve his goal.

CATHERINE TABANIAG ThF 1:00-2:00

7/4/2015 08:41:22 pm

1. The overload principle states that in order to keep making gains from an exercise program, you must find some way to make it more difficult. This is because bodies adapt to exercise. The problem is that once your body adapts to a given workload, it will not continue to adapt unless the workload is increased somehow. If you do not continue to adapt, then eventually you will plateau and regress. Having stated that it is necessary to make conditioning programs more difficult, one caution should be kept in mind: you must observe specificity when applying the overload principle. For example, increasing the weight that is lifted will make the workout more difficult. Heavier weights will force your muscles, connective tissue, bone and nervous system to adapt. Lifting heavier weights will also cause you to initially perform fewer repetitions with the weight.Overload is not something that only needs to be applied on a daily basis, it must be applied over a lifetime of training. 2. The principle of progression states that your program needs to allow for more challenging workouts over time and in each particular component of fitness, let’s take cardio respiratory fitness as an example. For a beginner, an 8–10 week program should start with walking, then move to walk/run combinations, and finally, to running. If progression is too fast, it could lead to injury, failure to accomplish goals, and a loss of motivation. 3. While variety in a program is key to success, the principle of specificity states that you must exercise in the precise area where you seek improvement. For instance, if you want to be a competitive runner then you must run—it’s as easy as that. 4. The Reversibility Principle dictates that the trainee lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when the trainee resume training. The length of the detraining period and the training status of the trainee's dictate how much performance is lost.

5. Principle of diminishing return means that if you want to have a fit body, you will have it. For instance, you are having an exercise and then you will be more benefited if you will focus yourself on exercising.

Brenda Jane Intong BSA-1 (1:00-2:00 pm) ThF

7/4/2015 08:45:13 pm

Christian Jay Cain BSCS-1 (6:30-7:30) ThF

7/4/2015 08:45:21 pm

1. Principle Of Overload – a basic principle that specifies that you must perform physical activity in greater than normal amounts (overload) to get an improvement in physical fitness or health benefits. Exercise must be observe in accordance to the intensity, duration and frequency of the specific activity. 2. Principle Of Progression-implies that there is an optimal level of overload,that should be achieve.For athletes to improve their fitness levels they must continually increase the physical demands to reach an optimum level of overload. 3. Principle Of Specificity- states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. It also states that training must go on from highly general training to highly specific training. The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. 4. Principle Of Reversibility- it means that having a long time of rest can affect your body and your lifestyle. Some people say that when they already achieved the perfect body they want, they will just stop exercising. If you will not exercise or doing physical activities for a long period of time, your body will go back to its normal size and shape. 5. Principle Of Diminishing Return states that if one aspect of production is kicked up a notch while everything else remains static or constant, the returns will eventually decrease after a certain point.

Brenda Jane Intong BSA-1 (1:00-2:00 PM) ThF

7/4/2015 08:51:29 pm

Brenda Jane Intong BSA-1 (1:00-2:00 pm) ThF

7/4/2015 09:02:08 pm

1.) Principle of Overload -this principle specifies that physical fitness can be improved through doing physical activities more than you normally do. In other words, you must work hard on every trainings or pyhsical activities that you do. By doing this principle, body changes take place. Nevertheless, if a person keeps on doing this such activity, it's body will soon adapt to the changes that it may bring. Example: Football Game, weight lifting 2.) Principle of Progression -this principle refers to the capacity of the person whether if he/she enables to maintain the overload activities that he/she does. In this principle, we can determine if it's overload capacity is increasing or decreasing. Once a person overcomes the overload activity, it's body will continue onward to another overload activity. Example: doing aerobic exercises 3.) Principle of Specificity -this principle explains the activity that is suitable for the person in order to enhance and improve each component and body parts. Example: correcting the mistakes done on doing aerobic exercise 4.) Principle of Reversibility -this principle is actually the opposite of the overload principle. People may misinterpret that by doing such overload activity may be long lasting which is actually wrong. This principle refers to the loss benefit upon doing overload activity. If a person stops doing overload activity, he/she stops getting benefit from it. It's a term like if will not do/grab it, you will lose it. Example: stops performing weight lifting 5.) Principle of Diminishing Return -this principle indicates that if you are gaining more benefits from such activity, it would be hard to achieve another benefit from the other activities. As you grow fitter and fitter, the lesser additional activity you get from additional activity that you perform. Example: a skinny girl who's dropping 5 pound of fat per week and drops 3 pound of fat the other week by performing same activity

Marven Patrick Ligan BSN-1 (10:30-11:30 am) MT

7/4/2015 09:15:41 pm

1.Principle of Overload- Explain that you need to apply an overload to either muscles or your cardiovascular system. Example: Bodylifting or weight lifting 2.Principle of Progression- Explain its implies that there is an optimal level of overloaded that should be achieved and an optimal time frame for this overloaded to occur. And also make us realize that need for proper rest and recovery. Example: Doing bicycle every morning 3.Principle of Specificity- Explains that the principle of training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect and become a better at particular exercises or skills. Example: To become a Basketball player or Soccer player 4.Principle of Reversibility- Explains that the athletes lose the beneficial effects of training when they stop working out. It also means that if stop use it, you lose it. Example: Push-ups, Curl-ups, jogging 5.Principle of Diminishing- Explains how the magnitude of adaption diminishes with greater training volumes or duration at any given time.

Example: You gain the fit body if you want.

Edielyn B. Banghal BSED FIL 1 (8:00-9:00 AM) THF

7/4/2015 10:56:51 pm

1. PRINCIPLE OF PROGRESSION - Performs must have a tolerance whether to upgrade or just maintain their overload. EXAMPLE: Swimming 2. PRINCIPLE OF OVERLOAD- This principle states that an individual must execute of physical conditioning in bulkier than usual amounts in order to get an enhancement in physical fitness. EXAMPLE: Weigh Lifting 3. PRINCIPLE OF DIMINISHING RETURN- Benefits that beyond a certain point fail to boost in proportion to extend amount of activity that you execute. EXAMPLE: As we exercise we need to level up the weight of our loads as we progress or we need to step to higher level of our exercise. 4. PRINCIPLE OF REVERSIBILITY- Lacking worth or basis results in loss of benefits gained as a result of overload. EXAMPLE: If lifting is your daily routine then you decided to cease in executing it. Its corresponding benefits will automatically loss. 5: PRINCIPLE OF SPECIFICITY- Performer must have a specific type of exercise to improve each wellness component.

EXAMPLE: A 3-kilometer run/walk,this activity seeks to improve the hearts endurance.

Charmin Rose Maninantan BS Psych1 PE1 U-6:30-7:30pm ThF

7/5/2015 01:18:41 pm

Principles of Exercise\Physical activity 1. Principle of Overload - overloading happens when the work load of our exercise session exceeds the normal demands we place on our body. This means that the overload is generally greater than 75% of your maximal effort. (Push your limits.) Ex. 1. To improve arm muscles, a person must continue to add more load to his/her lift. 2. Jog every morning to improve his/her cardio-vascular endurance. 2. Principle of Progression - to improve the level of fitness, the body continuously and slowly adopts to the overload and makes the overload normal. As progression continues, the person must gradually increase the overload to continue to adapt. Ex. 1. To improve one’s speed, a person must aim a lesser time recorded at a specific distance and continue to attain lesser. 2. Change one’s load in lifting by adding more kg of load. 3. Principle of Specificity – when you want to improve a specific part of the body, you must do a type of exercise intended/corresponding to that body part. Ex. 1. To improve flexibility, do stretchings and sit and reaches. 2. To improve the abdomen, do curl-ups. 4. Principle of Reversibility - it is the overload principle in reverse. When a person stops his/her exercise for a long period of time, he or she will lose the beneficial effects of the training. Thus, a person must continue to stay active in the exercise to maintain the fitness benefit. Ex. 1. If a person stops training the hard work he has put in to his jogging goal, his/her fitness will be lost. Eventually he/she will return to his original level of fitness 5. Principle of Diminishing Return - this indicates that the more a person attains his/her fitness level, the benefit he/she is getting as time goes by diminishes. Ex. 1. A person should continue to exercise to maintain his/her fitness level.

KEEN VINCENT C.LIGONES (MT 5:30--6:30PM)

7/5/2015 04:04:04 pm

1.principle of Overload-states that in order to keep making gains from an exercise program,you must find some way to make it more difficult.Example increasing the weight that you lift. 2.Principle of Progression -implies that is an optimal level of overload that should be achieved,& an optimal time frame to occur. Example:An athlete who exercise vigorously on weekends does not exercise often because he/she is busy on her/his studies. 3.Principle of Spicificity-states what you do in the gym should be relevant and appropriate to your desired outcome. Ex.If an athlete wants to have big muscle,he/she should do weight lifting. 4.Principle of Reversibility-any adaption that takes place as a result of training will be reversed when you stop training. Ex.An athlete who have been training for a long time and he/she stop training for a few months it would take a week/month to ge back his/her original stage of fitness. 5.Principel of Diminishing Return-states that when you consistently work out to the same routine,your body becomes inured to it.

Example:As a beginner athlete the training loads are big,as one go further heavy loads will become less.

Thea Marie Taga-an ThF (1:00-2:00pm)

7/5/2015 11:34:22 pm

Example:you gain fit body if you want

METUDA, JUDY ANN BSA-1 (1:00-2:00ThF)

7/7/2015 10:06:21 pm

Example: General warm up; stretching; a specific warm up and should last for a minimum of 10 minute

Charles Edison A. Bernaldez BSIT-1 (9:30-10:30 M-T)

7/8/2015 03:46:02 pm

Overload To increase strength and endurance, you need to add new resistance or time/intensity to your efforts. This principle works in concert with progression. To run a 10-kilometer race, athletes need to build up distance over repeated sessions in a reasonable manner in order to improve muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding exercise attempted too soon risks injury. The same principle holds true for strength and power exercises. ex. weight lifting and push ups Progression To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the 20th floor and stare out over the landscape. You can view this from both a technical skills standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you need to be able to maintain your body position and breathing pattern well enough to complete the distance. In order to swim the 500 freestyle, you also need to build your muscular endurance well enough to repeat the necessary motions enough times to finish. ex.swimming Specificity Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps will help your overall conditioning but won’t develop your skills at throwing or the power and muscular endurance required to throw a fastball fifty times in a game. Swimming will help improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for your running legs.ex.running Reversibility If you discontinue application of a particular exercise like running five miles or bench pressing 150 pounds 10 times, you will lose the ability to successfully complete that exercise. Your muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by conducting a maintenance/reduced program of training during periods where life gets in the way, and is why just about all sports coaches ask their athletes to stay active in the offseason.ex.push up and running Diminishng Return

Diminishing returns means that after some point, each additional unit of input will yield an increasingly smaller output/result with all other factors remaining constant.ex.warm ups and stretches..

5. PRINCIPLE OF DIMINISHING RETURN - suggests that the rate of fitness improvement diminishes over time as fitness approaches its ultimate genetic potential.

Jechelle Marie Licos 10;30-11;30

7/11/2015 11:50:24 am

The principle of overload: The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to. Ex: When you are riding a bicycle in a cliff part, you need to exert greater amount of force in order to reach the top most part. The Principle of progression: It implies that there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur. Overload should not be increased too slowly or improvement is unlikely. Overload that is increased too rapidly will result in injury or muscle damage. Exercising above the target zone is counterproductive and can be dangerous. Ex: The bicycle you have used in order to reach the top causes the progression in reaching it with the force you have exerted. The principle of specificity: Specificity is the principle of training that states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce a training effect. Ex: in sports, you have to have specific talent to one sport so that all your attention will only be focused on the carrier sport you have chosen. The principle of reversibility: Indictates that athletes lose the beneficial effects of training when they stop working out. Conversely, it also means that detraining effects can be reversed when athletes resume training Ex: If you stop doing some practice in your specific fields, it will come out not that best because of too much reversibility. The principle of Diminishing return: referred to as the law of diminishing marginal returns, states that in a production process, as one input variable is increased, there will be a point at which the marginal per unit output will start to decrease, holding all other factors constant. In other words, keeping all other factors constant, the additional output gained by another one unit increase of the input variable will eventually be smaller than the additional output gained by the previous increase in input variable. Ex: if you gave effort to that specific sport, you will also gain the same amount of what you gave

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Which principle of fitness states that acute training variables must be changed periodically to prevent plateaus, injuries, and boredom

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