states that as your body adapts to your exercise routine, you have to change it up. This can mean gradually increasing the weight, duration, or intensity of your weight training in order to see growth​​

beyond the general meaning of advancement, and is a health related training principle requiring a gradual increase in work performed to increase physical fitness.​​

states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect. Essentially, specificity training means that you must perform the skill in order to get better at it​​​

maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically. Differences in genetics, age, experience, body size, and health status can all affect the outcomes of a workout​​​​

concept that states when you stop working out, you lose the effects of training​​​​​

WHAT ARE THE FIRST STEP IN DESIGNING AN EFFECTIVE EXERCISE PROGRAM? CHOOSE THE BEST ANSWERS ​

WHAT "S" IN "SMARTER" MEANS

WHAT "M" IN "SMARTER" MEANS

WHAT "A" IN "SMARTER" MEANS

WHAT "R" IN "SMARTER" MEANS

WHAT "T" IN "SMARTER" MEANS

WHAT "E" IN "SMARTER" MEANS

WHAT LAST "R" IN "SMARTER" MEANS

HOW DO YOU EVALUATE MY FITNESS LEVEL?​

HOW DO YOU EVALUATE MY FITNESS LEVEL?​

a simple calculation using a person's height and weight.

a simple calculation using a person's height and weight.

The formula where kg is a person's weight in kilograms and m2 is their height in metres squared.

A BMI of ___ or more is overweight, while the healthy range is _____​

HOW OFTEN YOU WORK?

HOW HARD YOU WORK?

THE LENGTH OF TIME, OR DURATION, THAT YOU WORK

THE SPECIFIC TYPE OR MODE OF ACTIVITY YOU CHOSE

REFERS TO THE NUMBER OF TIMES PER WEEK YOU ENGAGE IN PHYSICAL ACTIVITY OR EXERCISE.

THE DIFFICULTY OR EXERTION LEVEL OF YOUR PHYSICAL ACTIVITY OR EXERCISE

HEART RATE - NUMBER OF TIME YOUR HEART BEATS A MINUTE

TALK TEST - ABILITY TO CARRY ON A CONVERSATION WHILE EXERCISING

reliable measure of intensity is performing a target

method for monitoring intensity

the duration of a single workout, usually measured in minutes or hours

the particular type of physical activity or exercise you choose to do

one completion of an activity

group of consecutive reps for any exercise

SHORTENING OF A MUSCLE

STRENGTHENING OF A MUSCLE

TYPES OF WORKOUT EXCEPT ONE

HEALTHY LIFESTYLE CHOICE MEAN THAT YOU NEED TO FEEL FREE AND TO WHAT YOU WANT

WHAT WE NEED TO CONSIDER IN HEALTHY LIFESTYLE EXCEPT ONE

label gives you information about the food

1990 (NLEA)

(FNRI)

(DOST)

type of eating is usually associated with athletes, who not only plan their training regimens but also their daily food intake so that they can perform at optimum levels during competition. Athletes and people who regularly engage in high-intensity activities need to consume the right kind and amount of food to ensure peak performance whenever necessary​

people are either motivated or not motivated to eat depending on their mood. This type of eating is commonly known as emotional eating​​

eating can be associated and influenced by traditions. Generally, people are associate eating with celebrations, holidays, family gatherings, and religious traditions. There are a number of festivals in the Philippines. In one study, it was noted that children’s food choices are influenced by social suggestion​​​

eating may also be associated with particular circumstances or sports events. Some people, even if they are not hungry, eat snacks when they watch TV or when they get home from work or school because doing so  has become a habit. Similarly, some people eat dessert even after a satisfying mean because they have gotten used to doing so​​​​

It is not important that you understand yourself, your eating habits, and your food choices.

It is just as important that you identify the circumstances and emotions that prompt you to eat even when not necessary or the reasons why you make unhealthy food choices.

recharges a person’s brain, helps repair cells, and helps the body release important hormones.

sleep loss, regardless of age, reduces learning memory and physical performance and affects mood.

WAYS TO ESTABLISH BETTER SLEEPING HABITS​

WAYS TO MANAGEMENT STRESS​

Questionnaire (survey) – this includes questionnaires, diaries, logs, and recalls. Self-report tools or instruments are the most widely used tools to assess physical activity including self-or interviewer-administered questionnaires, recalls, and activity diaries​

Objective measures – this include motion sensors, accelerometers, and pedometers, heart rate monitoring, direct observation, and doubly labeled water method. Objective measures of physical activity are very reliable and valid, and based on systematic processing of data. However, objective measures are often expensive because of the tools needed, and are very time consuming to process​

It is defined as bodily movements produced by the skeletal muscles that lead to energy expenditure. It includes various activities such as doing household chores and walking.​

These are work-related activities such as climbing the stairs or lifting objects​

These are activities done at home such as household chores.​​

These are activities for traveling or for commuting.  ​​​

These are activities for traveling or for commuting.  ​​​

These are activities for traveling or for commuting.  ​​​

The are activities for recreation. Examples of such activities are sports, exercise, and hobbies.​ ​​​

AEOROBIC ACTIVITIES also known as a cardio or endurance activity.

Aerobic physical activities improve the efficiency of aerobic energy production and cardiorespiratory endurance. When you engage in these types of activities, the large muscles of your body in your arms and legs, for instance, move in the rhythmic manner for a sustained period of time. You will also notice an increase in your breathing and heart rate. Examples of aerobic activities are active recreation such as hiking, skateboarding, brisk walking, running, and biking; and sports such as swimming, basketball, and tennis.​

MUSCLE STRENGTHENING collectively called resistance training.

Muscle-strengthening activities are primarily used to improve muscular strength and muscular power. Such activities make the muscles of the body work against an applied force or weight; hence, the muscles do more work than usual. Resistance training can sometimes be unstructured, as when children play on playground equipment, climb trees, and play tug-of-war, among others. On the other hand, muscle-training activities can also be structured like those that use free weights, weight machines, body weight, medicine balls, resistance bands, and other similar implements (e.g., weight training and resistance band training).​

Bone-strengthening activity is also referred is also referred to as a weight-bearing or weight-loading activity.

Bone-strengthening activity, It produces force on the bones that promotes bone growth and strength. Bone strengthening activities can also be aerobic and muscles-strengthening in nature as they often involve a person’s feet impacting the ground, as in doing jumping jacks, skipping, running, brisk walking, and weightlifting. The impact against the ground produces a force that pushes at feet, legs, and even arms, to support one’s body weight. ​

(WHO)

According to the ______, it is important to be scientifically informed about the recommendation outlined by the FITT (frequency, intensity, type, and time) principle as health benefits.

the ______ also endorses the “Global Recommendation on Physical Activity for Health,” which addresses three age groups: 5-17 years old, 18-64 years old, and 65 years old and above. These groups are classified according to the nature and availability of scientific evidence related to the prevention of non-communicable diseases thr ough physical activity. ​

says that you have to increase the intensity, duration, type, or time of a workout progressively in order to see adaptations. The adaptations are improvements in endurance, strength, or muscle size​