[Music] welcome back to another episode of senior high school physical education and health class i hope you are done with all the fitness testing activities we had from our last session today we at tekken tv have another interesting lesson for you my senior high school learners that you may share to the rest of your family hi my name is edgar francisco and welcome to our subject health optimizing physical education [Music] let's take a quick review of our last episode i want you to identify whether these physical activities are cardiovascular activity flexibility muscular strength or muscular endurance activity i'll give you one minute to do this so [Music] time is up now check your work if you get it right wonder why some people get results from their fitness program from looking like this in day one and transforming into this after a few months how come there are those who exercise and not see significant results that's because we have to adhere to the proper principles of training for us to get the results that we have been working for a proper program of exercise considers the principles of training the principles of overload the principle of progression and principle of specificity and reversibility overload principles pertains to doing more than normal for improvement to happen it means to lose our fitness strength and endurance workload is extended accordingly applying these training principles will cause long-term adaptations enable the body to figure more efficiently to deal with higher level of performance principle of progression to ensure that the results will still improve over time the adopted workload should be continually increased gradual and systematic increase within the workload over a period of time will lead to improvement in fitness without raise of injury if overload occurs and increase rapidly it may lead to injury or muscle damage if increases slowly improvement is unlikely for instance the athlete who exercises vigorously only on weekends violates the principle of progression and may not see obvious fitness gains the principle of progression also stresses the requirement for correct rest and recovery continual stress on the body and constant overload will lead to exhaustion and injury you ought not to train hard all the time as you'll risk over training and a decrease in fitness principle of a specificity we have all heard the phrase practice makes perfect well this is often the principle of a specificity and action this principle simply states that exercising a specific piece or component of the body primarily develops that part the principle of a specificity implies that to become a better at a selected exercise or scale you need to perform that exercise or skill for example a cyclist should be trained in cycling and a runner should be trained in running use the acceptable sort of exercise that directly improves your target muscles principle of reversibility development of muscles will happen if regular movement and execution are completed if activity ceases it will be reversed this shows that benefits and changes achieved from overload will last as long as training is continuous extended rest periods reduce fitness and therefore the physiological effects diminish over time which throws the body back to its pre-training condition no the effect of training will be lost if the training is discontinued now let's go to the fitt principle of physical activity understanding the fitt principle helps you create a work plan which will be beneficial in reaching your fitness goals f-i-t-t stands for frequency intensity time and type of exercise these are the four elements you would like to believe to make workouts that suits your goals and fitness level let's see how the fitt principle works f for frequency how often you exercise three to five times a week is a safe frequency for each component of health related physical fitness american college of sports medicine sets exercise guidelines to provide a place to start figuring out how often to work out for cardio include your goals guidelines recommend moderate exercise five or more days every week or intense cards or three days every week to improve your health if your goal is to lose weight you'll need to work off and up to six or more days a week for strength training the suggested frequency is two to three non-consecutive days a week it should be one to two days between sessions if you are doing a split routine like upper body at some point and lower body subsequent your workouts are going to be more frequent than total body workouts i for intensity refers to how hard you work during the physical activity period intensity is often measured in several ways counting on the health related component for instance monitoring pulse rate is a technique to measure intensity during aerobic endurance activities but gives no indication of intensity during flexibility activities for cardo you will usually monitor intensity by heart rate or pulse rate the recommendation for steady state workouts is at moderate intensity and for interval training it should be done at a high intensity for a shorter period of time for strength training monitoring the intensity of strength training involves a special set of parameters the intensity depends on the workloads you are doing the amount of weight you lift and the number of repetitions and sets you can change the intensity based on your goals for a beginner use a lighter weight and do few resets with high repetitions 2 or 3 sets of 12 to 20 repetitions if your goal is to develop muscle do a higher number of sets with a moderate amount of repetitions 4 sets or 10 to 12 repetitions each if you want to create strength use heavyweights to try to do more sets with fewer repetitions for example 5 sets or 3 repetitions each how to get your target heart rate or thr first get your maximum heart rate doing this formula mhr or maximum heart rate is equal to 220 minus your age and you will get your mhr second determine your heart rate reserve do this by deducting your resting heart rate from your maximum heart rate third to get sixty percent up to eighty percent intensity multiply sixty or 80 percent to your heart rate reserve or hrr fourth step is add your 60 hr to your resting heart rate or rhr to get the target heart rate take note your resting pulse rate is the number of times your heart beats per minute after you are at rest when it comes to resting heart rate lower is healthier it means your heart muscle is in good condition and it does not need to work strongly to maintain a steady beat studies found out that a greater resting phosphate is connected with poor physical fitness and high blood pressure and body weight now let's go to the next t is for time this tells you how long you should exercise for cardio the suggested cardio exercise is 30 to 60 minutes but the duration of your workout depends on the type of exercise for a beginner you might start with a workout of 15 to 20 minutes if you're doing steady state cargo like going for a run you may exercise for 30 minutes to an hour if you're doing interval training and working at a high intensity your workout should be shorter around 20 minutes or half an hour for strength training how long your lift weights depends on the type of workout you're doing and on your schedule for total body workout you may take up to an hour but a split routine may take less time because you're working for a few muscle groups and lastly is tight this refers to the definite physical activity selected to improve a component of a health related fitness for example a person who wants to improve the arm strength should exercise the triceps and biceps while individual who wants to improve aerobic endurance need to execute some other aerobic challenging activities such as jogging running swimming for cardio cardio is changeable since any activity that makes your heart freight up counts dancing running walking jogging and cycling are some of the wide variety of activities you may choose having more than one cardio activity helps reduce boredom for strength training strength training workouts can also offer a variety of exercises it includes any exercise using resistance like dumbbells marbles machines and many others to work your muscles you may also use your body as a resistant tool you may change the type of your strength workout depending on your goal let's now discuss the parts of an exercise program an exercise workout has three components warm up exercise load and cool down the exercise load for workout outload is a program activity that would stimulate beneficial adaptation when performed regularly a warm-up is essential prior to actual workload as it prepares the body for more strenuous activity it increases the blood flow to the working muscles without an abrupt increase in lactic acid accumulation according to research the warmer the body and muscle the 12 higher muscular output a good warm-up also prepares the heart muscles and joints for the next activity by decreasing the joint stiffness and increasing the nerve impulses cool down is essential after a workout as it permits the pre-exercise heart rate and blood pressure for a gradual recovery cooling down may be most vital for competitive endurance athletes like marathoners because it helps regulate blood flow warm up at least 5 to 10 minutes of a low to moderate intensity aerobic exercise or resistance exercise with lighter weights conditioning 15 to 60 minutes of aerobic resistance neuromuscular and or sports activities cool down at least five to ten minutes of slow to moderate intensity aerobic exercise or resistance exercise with lighter weights stretching at least 10 minutes of stretching exercises performed after a warm-up or cool down phase note for a beginner at least 15 to 30 minutes exercise slow and now for some exercises you could do at home now let's work on our flexibility these are examples of flexibility exercises for your upper body these are for our legs now for some muscular strength and endurance this will work on your arms chest and core muscles after sweating it out doing those exercises i want you to do this activity after a lesson perform these activities at the time and answer these questions for each physical activity how did you feel how was your breathing how much did you sweat did you have difficulty speaking you may post your answers on facebook with the hashtag deafedtvshspe and who knows we might feature your answers to our next episode always remember a healthy body makes a healthy mind join us as we engage in different physical activities not only engaging activities that awaits you but also additional learning stored achieving an active and healthy lifestyle again this is edgar francisco your best hope teacher bye [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] you