Module 03: Principles of Exercise

Question 1

The most basic of all physical
activity principle that indicates doing “more
than normal” to result in an improved
physical fitness or health benefits.

Answer 1

Overload Principle

Question 2

This refers to the corollary of overload
principle that should done in a
gradual manner rather than in a
major burst.

Answer 2

Principle of Progression

Question 3

This is to develop a certain body part or
fitness components, a specific type of
exercise should be performed to
achieve good results

Answer 3

Principle of Specificity

Question 4

This means hat disuse or inactivity
results in loss of benefits achieved
as a result of overload. This
principle can be sum up or simplify
by the fact that “if you don’t use it,
you will lose it

Answer 4

Principle of Reversibility

Question 5

This pertains to the amount of rest needed
to allow the body to adapt to and
recover from exercise. It is important to
give our body a time to recuperate after
overload.

Answer 5

Principle of Rest

Question 6

We should be guided by this principle
and be constantly reminded that the
impact and benefits of physical
activity or workout are different from
one person to another because of
individual differences.

Answer 6

Principle of Individuality

Question 7

This refers to the four important variables
needed in the application of the different
principles of exercise and creation of
comprehensive exercise program.

Answer 7

MFIT (Mode, Frequency, Intensity, and
Time)

Question 8

This refers to the type of physical activity
you perform. Example of aerobic
activities include walking, jogging,
running, aerobic dance, swimming and
biking. Sports related activities can also
be done such as basketball, volleyball,
badminton, and nontraditional games

Answer 8

Mode

Question 9

This pertains to the number days of a
person engaging in a physical
activity or exercise program in a
week.

Answer 9

Frequency

Question 10

How frequent should one exercise?

Answer 10

3 to 5 days a week

Question 11

This Refers to the required exertion of intense
physical activity to be performed or worked
against a load greater than normal
(overload)

Answer 11

Intensity

Question 12

How do you determine intensity?

Answer 12

Heart rate reserve (HRR), percentage of age-
predicted maximal heart rate (%HRmax),
oxygen uptake reserve (VO2R)

Question 13

This is the length of time the
activity session is performed.

Answer 13

Time or Duration

Question 14

how often should one exercise

Answer 14

30 minutes of moderate intensity
exercise is recommended per day on
at least 5 days a week (150 mins per
week) or at least 20-25 minutes of
vigorous intensity exercise is
recommended per day on at least 3
days a week (75 mins per week).